“If you didn’t put it on overnight, you won’t lose it overnight”

Has anyone heard this saying before? This seems to be a good point that many people forget when they start an exercise program. If you have weight loss goals, I want you ask yourself, “How did I put this weight on in the first place?” Was it from a lack of exercise and a more sedentary lifestyle? More fast food and calorie laden meals? Depression or a recent scalebreakup?

No matter what your reasoning is, it didn’t happen overnight. You didn’t go to bed and wake up 30 lbs heavier. I always remind my clients that consistency is key. Normally when I’m telling them that I am referring to staying consistent in an exercise and nutrition regimen. However, this can go either way. If you are consistently sedentary, consuming more calories than you burn, constantly indulging in foods that have no nutritional value, or sometimes just not even eating enough, you can be doing damage to your body. Then the next thing you know, the weight has creeped up on you and now you start researching “how to lose 10 lbs in 10 days.”

Let me tell you, one of the biggest reasons people start and stop exercise programs is because they are expecting to see quick results. Yes, if you juice for 7 days or replace all your meals with a slim fast, you might lose weight quickly. However, that weight will come right back. Crash diets and fads will not give you long term results and can even be damaging to your metabolism.

My before and after pic 8 months apart Lifting weights, minimal HIIT cardio, flexible dieting, tracking my macros, still indulging on foods I enjoy.

My before and after pic
8 months apart
Lifting weights, minimal HIIT cardio, flexible dieting, tracking my macros, still indulging on foods I enjoy.

My advice to you, when you decide to start an exercise and nutrition program, I want you to look at this for the long-term. Adopt a program that is part of your lifestyle and will safely help you lose weight, increase your metabolism, and give you long lasting energy.

  • Cut out processed foods
  • Shop for fresh fruits/veggies, lean proteins, a mixture of fats such as avocados, coconut oil, olive oil
  • Calculate your calorie needs and stay within that range
  • Cut out sugary beverages. Drink more water.
  • Make sure you are getting protein, carbs, and fat in your diet. Don’t cut one out.
  • Lift heavy weights but learn the form first (if you’ve never lifted weights, hire a trainer, you will learn so much and it will only benefit you.)
  • STAY CONSISTENT (very important)

Don’t give up after a week just because the number on the scale hasn’t changed or you don’t notice any results. It will take more than one week, but remember, this is a lifestyle. Enjoy the process.

Stay STRONG today!

-Anna