What It Takes For An Already Healthy Person To See Weight Loss Results

“I already eat pretty healthy”.

“I eat nothing but whole foods.”

“I’ve been clean eating for years.”

These are just a few of the responses I hear regularly when I ask clients about their nutrition.

Often times people are at a loss for why they aren’t seeing results when they look in the mirror.

Many people think that if they already eat healthy and add in fitness then the results will come. So when they don’t, they’re at a loss.

The first thought is that they aren’t working out hard enough. They’re wrong.

You Can’t Workout To Eat

workout to eat

How many times have you heard someone say, “I workout so I can eat!”?

I have friends and I read blogs that claim this. Yet, it’s a Big. Fat. Lie.

Of course exercise burns calories, but not to the extent where we can eat whatever we want.

It takes about 60 minutes of vigorous exercise to burn 500 calories. Which if done every day, would lead to a 1-pound loss per week.

The chances of this happening 7 days a week? Slim, I hope, because the body needs rest and shouldn’t be put through vigorous exercise every single day.

Yet, many people rely solely on exercise for weight loss. It’s not going to happen friends. Not going to happen.

Not to mention, do you know how easy it is to eat those calories if you’re not paying attention to your food habits?

Yes, even with healthy foods… it’s still possible to overeat.

The Nutrition Trends To Consider

Since the 1950s, Americans are eating 25% more fruit, 54% more veggies, and several HUNDREDS more calories per day. Source

Just goes to show that even with eating “healthier” we’re still eating too much. In fact, obesity rates since the 50s have increased 214%. Crazy, right!?

So, how are you supposed to see changes in the mirror if you are already eating healthy?

How A Healthy Person Can Tone Up And Lose Weight

  • Are You In Calorie Denialism?

Gluten-free Vegan Energy Turtle Bites

We know tracking food is important, but have you ever skipped on little things, thinking it won’t make that much of a difference?

The small bite of chocolate after lunch. The leftover chicken nugget on your kid’s plate? The banana you put into your protein shake?

On one study, researchers discovered people miscalculated their calories by as much as 63%. ← That’s HUGE!

While I am all about avoiding counting calories, for some people it is necessary to get a true view of where you are right now.

Like I mentioned, even healthy eaters can over eat.

Want to know a quick story?

A few years ago, I was talking with a new client about her diet. She went on and one about how she was eating healthy but not dropping weight. When I asked her what she was going to eat when she got home from her workout…

She said a watermelon.

Not a slice of watermelon… an ENTIRE watermelon.

watermelon2

Can’t avoid serving size people.

  • Are You In Workout Denialism?

handstands

Above I mentioned how it takes about an hour to burn 500-600 calories. Yet, with fad workouts and intense killer programs all the rage, it has us believing that we can do that in 20-30 minutes.

Which means we assume an entire hour must burn 1000, right?

Well, for some people, this is the case. But that depends on how much weight you have to lose and what kind of shape you are in. For example, the more weight you have and the more out of shape you are, the more calories you burn.

For those of us in great shape, we have to workout longer and harder to burn more calories. Our bodies are more adjusted to fitness. Make sense?

To put it into perspective, I used one of those calorie burning calculators for a 7 mile run.

If I weighed 175 pounds… I would burn around 978 calories.

Yet at real weight of 122 pounds… I burn around 675 calories.

It’s important to be realistic with the calories we burn during exercise so we don’t overeat those calories right back in!

  • Afraid Of Change?

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No matter what, to see change, you have to make changes.

Even if you’re a healthy eater, to see results you are going to have to tweak your habits a bit.

I know this first hand, because I’m experiencing it right now (more below).

If you’re a clean eater, perhaps you’ll have to cut back on fruit (sugar). Cut back on grains. Add more fats, more proteins or increase water while decreasing calorie filled drinks.

Cut back on “clean” desserts.

For example, I LOVE dates. Dates are natural, they’re delicious but they are also high in sugar. A single medjool date has 66 calories. Who eats just one? I can eat an entire container.

Remember y’all… healthy foods have calories, sugar, and limitations too.

There is always room for improvement.

  • Are You Changing Workouts?

lunges

Been running 3 miles consistently for 3 months? Working out with the same program for the past 2 months?

It’s time to tweak a few things. You’ll burn more calories and see your body tone and tighten faster if you continue to challenge yourself.

Strength training will help to increase metabolism, muscle, and tone. That, paired with the nutrition habits above, will lead to the results you want.

Again… change is good!

If you don’t change, don’t expect results.

Naked Truth: What I’m Doing To Change

before

Last week was a BIG one for our boot camps. We kicked off a new 6-week transformation challenge. With before pictures and all. Don’t judge my post workout, non make-up face. Haha.

These challenges are a blast and the motivation many women need to really make some changes. Myself included.

I’m using this 6 week challenge to push myself. I’m committed to see what I can do! Which is hopefully a 6-pack. Haha.

So this morning, my clients were asking me… what do am I doing? After all, I already eat so healthy. What else can I change?

Here are a few of the changes I have to make to see the results I want to see.

  1. Heavier weights and a more focused training program. I’m currently working on a new 6 week training program to help build more muscle, increase speed and help with incline training. I’ll share more as I finish it.
  2. Cut back fruits. I am a fruit addict. Thought I don’t eat a lot of sugar, I do love my fruit. So, to lean out, I have to cut back. This means no more fruit in my protein shakes. And Having just 1 serving per day of either water packed melon or berries. I am avoiding tropic fruits, apples, grapes, etc.
  3. Increase protein and fat. Instead of protein bars, I’m eating chicken breasts. Instead of pancakes for breakfast, it’s eggs and avocado. Naturally increasing protein and fats, decreases carb consumption. For me, cutting back carbs (sugar) is the key to leaning out. This is just what works for me.
  4. Cutting back alcohol. Not that I drink a ton, but we all know I love my weekend wine nights. For the next few weeks, I’ll be limiting myself to just 2 glasses. It’s hard, but it will help! Sipping wine makes me crave snacks, and let’s not forget the extra calories I consume with each glass.
  5. Drink water! Water is key to my lean out. I’ve mentioned so many times before I am terrible at drinking water. So during the 6 weeks, I’ll be drinking up to a gallon per day. Last week I consumed a little more than ½ gallon each day. This week it will increase to ¾ gallon and then finally, I’ll get to the gallon. Progression is key so I am not running to the bathroom 100000x per day!

There you have it!

The tricks for the healthy woman to tone up!

Do you know someone that complains of not losing weight yet you know they aren’t as healthy as they lead on?

Comments:

  • Mary

    Thanks for the post–It was just what I needed and was looking for. I need to tweak my eating habits, which are good for the most part, but need improvements. Due to a surgery I had a few years ago, menopause has begun and gaining weight is way too easy. I have increased my assorted aerobic activity, but need to work on the food intake.

    • Thanks Mary! I’m glad you enjoyed it! yes food is key but if you’re ready to make the change then you can do it!

  • Bonnie Lang

    This is so timely for me. I think I did pretty good eating-wise (as much as you can when you don’t plan the menu) on our last trip, but since being back it’s been many BBQs and drinks and cookies! People say I eat clean but I always have something sweet – licorice every Friday, a cookie at night, even a big marshmallow for that sweetness. But I’m feeling a bit uncomfortable in my own skin. Not that it matters because everyone’s body is different, but we weigh pretty much the same and I’m quite a bit shorter than you! 😉 I’m fairly happy with my body fat % (could be 1 or 2 points lower but overall I’m happy here) but if I want to be leaner, I simply need to make some sacrifices and can’t get by on cookies and gobs of summer fruit (which is just the best!)… So this comes at a perfect time for me! Thanks for sharing and I’m going to join you in as best as I can while on 2 back to back river trips for almost a month! lol – I think the key for me will be portion sizes and no snacking since I really won’t need it. Veggies and clean proteins will be hard to come by but I can shift my mentality and the amount I’m eating to see a bit of change! Thanks. 😀

  • Gianna Alvino

    This is such a fantastic post! I always say the hardest thing to do with weightloss is to be absolutely HONEST with yourself on what you are eating. Forget workouts nutrition needs to really be fine tuned. In fact I lost the 10+ pounds I put in after a couple years of marathon running by working out out LESS. I want to lean out myself and my focus is similar to yours – heavier weights, reducing fruits and whole foods (I gave up my beloved quest bars cold turkey about 6 weeks ago at my RD’s request – for GI reasons). As formerly very overweight I find my body is very stubborn so I am constantly having to tweak – and get out of my run run run loving comfort zone!

    • Give up quest bars!? Oh man, nice job! It’s so confusing sometimes to think that less fitness can yield results. I feel like so many people turn to exercise for weight loss and neglect their nutrition. As I tell my clients, diet tells your body to lose weight, exercise tells it what kind of weight to lose!

  • Sheena

    I’m bad for this, I feel like we generally eat pretty well but my biggest killer is eating when I’m not hungry! I’ve been focusing on awareness and identifying why I feel like eating when I’m not hungry and it’s hard!! I’ve been raised to eat to celebrate, when I feel bad, when I’m tired, when I’m stressed, and I’m…. breathing! Hahahaha, but it’s tough to just cut back to what your body needs. I can’t calorie count because when I do that I fixate on it and rebel and then end up eating more than I did before I started counting calories :S

  • I would love to chat in person!! One day we will run into each other! Yes it all comes down to education, it’s so easy to think that working out cancels everything but when it comes down do it, just not the case.

    Way to go on making the changes, your birthday will be amazing! Whoo hoo for pushups and squats!

  • LaVonne Rutten

    Great post! I don’t cook (don’t know how and when I try it takes such a long time), so I eat on the go. I love my Oh Yeah protein bars in the morning. I do realize my diet needs help. Great article!

    • Thanks! It definitely takes practice when it comes to getting comfortable in the kitchen! But there are lots of easy recipes to start with 🙂

  • Great post! I get this all the time from my clients. It is hard for them to make changes to their eating, but it is a must if you want to loose the weight. I can train them as hard as I can for a hour 5 days a week, but if they do not pay attention to what they are putting in their body, nothing is going to change. Great tips and I’m excited to follow you through the challenge! I don’t know if I could drink all that water…LOL

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  • Great post! As a teenager playing 3 sports, I ate whatever I wanted and was skinny as a rail. In college I realized that wasn’t going to fly anymore, and now at 30 it has really hit home that I need to be more careful with food, because I workout plenty so that’s not it! Working on small changes as we speak!

  • Kelly B

    Love this post! It’s so easy for all the little things to add up and sabotage our fitness plans or goals. And, good luck on your water consumption…I’m SO bad at drinking water, too, and always need to force myself!

  • liz lewis

    awesome post!

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