Kim Farmer is the president of Mile High Fitness and is certified through the American Council on Exercise (ACE) as a Personal Trainer and Clinical Exercise Instructor and through the Aerobics and Fitness Association of America (AFAA)as a Group Exercise Instructor.
Typically, fad diets provide a short-term, quick fix solution with results that don’t last because you, like many others, temporarily go on a diet with a specific weight goal in mind and once you reach that target you think you no longer need to be on that diet and so you stop and go back to your old eating habits. Now that you have a better understanding of how to eat and when to eat let’s think about what to eat. Then, sure enough all the weight you worked so hard to loss starts creeping back, and sometimes more. Your body requires a certain number of vitamins and minerals to function at an optimal level.
If you’ve never exercised before don’t expect that you’ll be able to start exercising an hour everyday right away. Instead of focusing all your energy on a short-term solution let’s change your eating habits and exercise patterns so you can have long term success with your weight loss plan.
For one week keep a food journal and list the foods you are eating at what time and calculate how many calories you are consuming on a daily basis.
Instead of wasting a bunch of money on low quality foods filled with ingredients you can’t pronounce and popping low quality pills that do nothing but turn your urine bright yellow let’s instead fill our stomachs with a diet consisting of a variety of tasty fruits, veggies, nuts, beans, lean meats and so on.
You need to build a base of muscular and cardiovascular strength first and then work on increasing the intensity to continually see results. There are multiple programs available on the internet to assist you with this but something like Body Media or Meal Snap might work for you. For instance, let’s say that you require 2400 calories per day, which means that you should be having 4-6 meals consisting of 400-600 calories each day.


I know the number one reason that people don’t eat healthy is lack of time, but ask yourself, how important is your life to you? Compare this with the recommended daily calorie requirements provided by Health Canada in the chart below. If you knew that eating junk food was not only making you gain weight but also clogging your arteries and increasing your risk of heart disease among other things would you consider changing your mind? You need to incorporate a combination of exercise and healthy nutrition habits into your daily lifestyle.
Chances are you are consuming more calories then required or eating the wrong foods at the wrong time. The successful quitters slowly reduce the number of cigarettes they smoke and eventually quit. Because your body can only handle breaking down approximately 400 calories at a time, any excess food gets stored as fat instead of being used for fuel.
Would you try setting aside a couple of hours each weekend to cook a few meals and make a couple extra portions that you could pack for your lunch during the week?
Find yourself a workout buddy and schedule your exercise time into your calendar so you reduce the chances of skipping a workout. Doing one or the other isn’t enough, but combining the two will give you the lasting results you are looking for!
So, if you want to lose 1 pound per week you need to cut out 3500 calories each week, or 500 calories per day. Combine this with an inactive lifestyle and you are now on your way to becoming overweight.


Eating a small meal every couple of hours will speed up your metabolism and give your body constant energy instead of going into starvation mode and using muscle tissue for energy until your next meal. Before you know it you’ll be saving the money that you spend on your daily lunches and using it towards better quality foods!
Group exercise or small group training classes are a great place to receive leadership and guidance and also make new friends. As for timing, try to eat 1-2 hours before you exercise to give you energy for the workout and have your next meal within 30-60 minutes after your exercise session to help repair your muscles.
The safest and most effective way is to subtract 250 calories from your diet and burn an additional 250 calories through exercise each day. Consider consulting with a personal trainer whom can assist you with creating personalized exercise plans based on your needs and goals. Make a list of achievable nutritional change habits for you and try to introduce one new habit at a time on a weekly or bi-weekly basis.
Maybe you want to begin on week one by slowing down your eating and stopping when you feel almost full. On week 2 or 3 maybe you want to start drinking more water, and during week 4 or 5 start changing your portion sizes, and so on.



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