My husband and I recently celebrated the first birthday of our first child, and on that first birthday, I made a decision to embark on two quests-to run the biggest 15K race in the country for the first time, and to lose the rest of my baby weight in the two months of training for the race. I am pleased to say that both the training and the weight-loss endeavors have been successful thus far, and in the process I have learned three key things that should NOT be done when trying to lose weight or when training for any sport.
Do NOT step on the scale Monday through Sunday
Tracking your weight every day is not only time-consuming and futile, but it is also detrimental to your overall psychological well-being and morale. Our weight fluctuates every hour and every day based on a number of factors. I performed a little experiment for several days to test this theory, and I found that one day my scale said I lost weight and the next I had gained two more pounds from where I had started. I also experimented with the scale before and after meals, as well as before and after training runs, and found that there was just as big a weight fluctuation. From the amount of water we drink and food we consume to the percentage of moisture absorbed through our skin during the morning shower, our weight is a continual ebb and flow of numbers, and this constant changing of the tide can bring us from exhilarated highs to devastating lows, ruining an otherwise productive day. The result is that self-esteem and the ultimate progress of one’s goals suffer. Most personal trainers will agree that a weekly weight check is not only sufficient but recommended for adequate weight-loss tracking and motivation.
It may seem that eating fewer meals would equate to weighing less, but skipping even one meal has the exact opposite effect. By skipping a meal, the body is unsure about when it will receive more food and, thus, goes into a starvation mode. The body, fearing for its ability to provide adequate fuel to run, will hold onto every calorie and fat gram that much harder and store it in preparation for the next skipped meal. The smarter option for those who are hoping to lose weight is to follow the opposite of skipping meals by eating smaller, more frequent meals. In one month, I managed to lose six pounds of baby weight through not only exercise but by eating three smaller-portioned meals plus a few snacks in between. Essentially, I eat every two to three hours, but I choose healthy snacks and don’t overdo it at meals. By eating more frequently, I have actually kicked my metabolism into overdrive.
Do NOT ignore your cravings
It is a myth that a person cannot lose weight if they allow themselves to eat sweets. The trick is not to fight your cravings, but instead allow yourself to indulge in moderation. It’s just like raising a child or teaching students; if we continually say “No, you can’t have that!” or “You can’t do that,” the brain will only want more of what it can’t have. Giving into a craving isn’t where weight-loss plans go awry. Weight loss is deterred when the dieter forbids themselves from something they desperately want, and then rather than safely indulging, their appetite knows no bounds. Having one piece of chocolate to soothe and satiate those chocolate cravings is good, but eat the entire candy bar, and you may end up with triple the calories and guilt that inevitably follows a craving binge. To help keep my cravings in check, I like to keep a small candy stash in my kitchen so that I can allow myself small craving indulgences without derailing my entire weight-loss and training efforts.
It is true that losing weight is not simply about dieting. It is a lifestyle change, involving exercising and adjusting the way we eat to be more healthful for the long-haul, but, hopefully, by avoiding these three potholes in the road to success, the weight-loss ride will be a little easier to handle.
