Thanks for the questions and feedback from Facebook! I want to take a few lines to address some of the questions that surfaced:
What is your experience in weight loss?
Breanna: I coach ongoing participants on weight loss as a profession everyday as an Exercise Physiologist and Exercise Health Coach. I personally have had a small struggle with weight. I have always been very interested in physical activity, played in sports and competitive cheer in school and knew I wanted to pursue exercise as a profession from a young age. Those things kept me from ever being considered overweight. That being said, this year in January I hit my highest weight at 133 pounds at 5 foot 6 inches in height. Before that I was exercising regularly and was down to 106 in 2009-2012. What happened was that I started going out more, drinking more and sleeping in to recover from alcohol on days that I should have been doing something active. In February of 2014 my mom’s cancer diagnosis and my new job sparked me to get back to a shape and into a performance ability that is more desirable for me. Between March and just this morning I have gone from 133 back to 115 (about 18 lbs lost in 11 weeks). It is usually more about the performance than the number for me. I am currently training to run a half-marathon next year. I have also helped my husband go from 14.9 % to 8.8% body fat in that same time frame, but in a 6 week period between late March and early May. At that same time (Feb-May) I helped my mom go from 198 pounds to 168 (30 lbs in 11 weeks). Those are three different examples of weight loss; fat percentage loss, extreme weight loss and performance moderated weight loss.
What can I eat to help with weight loss?
Breanna: The answer to this is more plant-based proteins, more plant-based fats and less processed and refined sugar. There were lots of questions about nutrition including meal planning, snacking and specific foods to decrease. I have covered this in previous blogs and will continue to cover it in future blogs. Check out the original meal prep blog for more info. Meal planning is far from easy or convenient, but it works and it is worth the effort. The more you do for prepping on a day that works for you, the easier your week will be. In a super speed recap; Processed sugar, bad, natural sugar like fruit, good. Animal proteins and fats, bad, natural plant-based fats like coconut and avocado, extremely good (It’s about the glycemic and insulin reactions, don’t get hung up on trying to go low fat or low carbohydrate, just eat real food including good carbs and good fats).
How do I exercise if I don’t have a gym/time/energy/etc
Breanna: The next blog I am working on is about barriers to exercise including time, limited space and availability of equipment. This will also cover the behavioral modifications that are needed for a successful exercise plan. Stay tuned for that because it is going to be a good one.
Why do I do high-intensity lifting and still gain weight?
Breanna: Specific Adaptations to Imposed Demands- The SAID principle (a teaser from another blog to be coming out shortly about the principles of exercise). Doing resistance exercise will make you gain weight. You will lay downloads of muscle under your existing fat storage, therefore making you weight more. To lose weight you have to train differently. The specific adaptation we are looking for here is endurance; the key is lower intensity and longer duration. Walking, jogging, cycling or swimming at moderate intensity for longer than 10 minutes and preferably longer than 30 minutes 5 x a week.