It’s time to address ‘undereating’.
I am constantly hearing from people who need help because they are stuck at a weight loss plateau. Here’s what I have learned in my 15+ years in this business: for the most part, we are confused, lost, misguided about how to lose weight. Eat this, don’t eat that, cut this, don’t eat this time of day, don’t mix this food group with that, etc…
The ‘diet’ industry is a multi-BILLION dollar/year industry that offers so many plans/programs/schemes to lose weight. How the heck are we supposed to know what to follow? What I have witnessed over the years when someone is stuck at a plateau, is that they are not eating consistently and not eating enough food in a typical day. I wholeheartedly believe that NO ONE should be eating less than 1400 calories/day.
I know that some of you are eating under 1000 calories/day!
That is a starvation diet. I know, I know…we are busy moms. I am, too! I totally GET IT. I have those days, too! When you barely manage to get a cup of coffee in while fixing the kids’ breakfast. Lunch consists of the scraps of fruit and crusts of bread the kids didn’t eat because you don’t want it to go to waste. Which leads to a starving mama by dinnertime who is eating everything in sight while prepping dinner that once she finally sits down with her plate, she’s actually eating her second serving! I know this because I live it. It takes a conscious effort to plan my meals, then plan my grocery list around that. It takes washing, chopping, storing fruits/veggies so that they’re ready when you need them.
Here’s a quick picture of what happens when we under eat:
I like to think about it like a houseplant. When our plant is watered daily, it flourishes. It is healthy. It is a beautiful color and grows quickly. When we water it daily, it ‘drinks’ the water and then rest leaks out the bottom. It is satiated. What if we go on vacation and neglect that plant for a week? What happens when we come home? It’s wilted, brown, near death. We ‘feed’ it (water) and it takes what seems like, a full pitcher before it is ‘full’. It is STORING that food. It is soaking it all in and holding onto it because it was completely dried out. Think of your body in this way. When we are malnourished and then begin to eat regularly again, our bodies will hold on for dear life to what we give it, not knowing when it will get its next meal. In time, our metabolism regulates and understands that there will be a steady stream of sustenance coming in, giving permission, or allowing our body to ‘release’ the excess (in this case, being FAT). Without enough food, our body can’t even perform its basic functions. Now that you are adding exercise into the equation, how can we begin to expect our body to cooperate and release the weight when we are barely giving it enough calories to perform the basic daily activities (move, breath, blink, swallow???). I know this sounds crazy and counterintuitive…”Why can’t I just eat less and lose weight?”
Here’s what I’ve seen over the years:
Most people don’t eat breakfast. They get to work and give in to donuts/muffins/vending machine junk, thinking they’ve ‘earned’ it by saving calories on skipping breakfast. Lunch is either skipped or consists of fast food. Nothing else is eaten all day until dinnertime (6, 7, 8pm), at which point, you are famished and eat double portions of everything.
People then wonder why, when this doesn’t seem like a lot of food, they are gaining/not losing weight.
The biggest lesson I’ve found that my challengers benefit from is learning ‘HOW’ to eat. By this, I mean balancing carbs/fat/protein, regulating portion sizes, training yourself to eat at regular intervals, recognizing hunger cues. So much of this is NOT about ‘what’ to eat. Don’t get me wrong; that is a huge factor as well.
Here’s what I recommend:
Tip #1) Keep a food log. Write down every B.L.T. (Bite, Lick and Taste) that passes your lips, including liquids. Write down the time of day you are eating each meal/snack and your hunger level on a scale of 1-10. I would also encourage you to note your mood (mad, depressed, bored, etc…)
#2) Have healthy food in your fridge/pantry. Washed and chopped fruits and veggies, hard-boiled eggs, grilled chicken, tuna packets, nuts, dried fruit.
#3) Make sure each meal includes complex carbohydrates, healthy fats and lean protein.
#4) Set a timer on your phone, if you have to, to eat every 2-4 hours.
#5) Drink half your body weight in ounces of water daily.
#6) Exercise 30 minutes a day, 5 days/week
#7) Get 7-8 QUALITY hours of restorative sleep each night.
If you are needing more help, please reach out to me. My 21-Day Fix groups offer incredible weight-loss results (average of 8-10 lbs. in 3 weeks). The color-coded, portion control containers show you exactly what to eat and how much to eat each day. It completely takes the guesswork out of it. Here’s a quick video to show you what it’s about. http://beachbodycoach.com/esuite/home/ShellyGonzales?bctid=3124709772001
Please let me know how I can help.
FINAL CALL–Registration closes Friday, March 21st (or once group is full) for April’s “21-Day FIX”.
Space is limited. Just 4 spots remain!
Here’s what challengers are saying after just one week:
“Got on the scale this a.m. Down 4lbs! Tomorrow starts wk 2. Looking forward to it!”- Cinnamon
“I’ve lost 3.5 lbs (in 1 week). That shocked me. My body doesn’t lose weight easily.” –Trish
“21-Day FIX is amazing! I’m down 5 pounds. YAY! There’s nothing better than to put in the work and see fabulous results.” – Laura S
“IT WORKS! I am so happy. Down 3.5 lbs and 2″ on my waist and sore all over. I’m amazed that the ’21-Day FIX’ actually works for me, given that so many other attempts haven’t been successful. I think it’s due to those cute little containers and Shakeology and a fun support group. I love 21-Day Fix!”- Julie
“I love it, as well, and highly recommend this program!! It has already helped me bust past a very long standing plateau. The nutrition plan is easy to follow and the best part is, you learn a lot, the workouts are intense, but fun and you get results. You won’t regret it! Plus, you get to meet other great people that have the same goal in mind, to get healthier and lose weight! And, Shelly ROCKS as a coach!- Heather
WHAT IS THE ’21-DAY FIX’?:
30-minute workouts combined with a simple eating plan with color-coded, portion control containers that show you exactly how much of each food group you can eat per meal.
Based on your weight, we determine how many of each container you can eat per day.
Here’s a quick video on the program: 21-Day FIX
If you are:
-DISCIPLINED to stay the course for 21 days
-FOCUSED on your goals
-SERIOUS about dialing in your nutrition and exercise
-READY for a program that WORKS once and for all…
THIS IS FOR YOU and results are guaranteed!
Message me for an application and let’s do this!
On September 25th, I gave birth to a beautiful, healthy baby boy.
Max is my 4th baby in 18 years and I gained more weight with this pregnancy than I had with any of my others; 45 lbs. to be exact. My pregnancy was very healthy and I feel very blessed for that. 4 weeks later, I have lost approximately 25 lbs. through the natural, gradual loss of fluids and breastfeeding, but I’ve got 25 more to go. My goal is to reach 145lbs.,- which is 5 lbs. less than where I started. This is my ‘set point’; the weight at which my body naturally hovers with little fluctuation either way. It is where I feel most healthy, strong, and confident.
Now that I am a Beachbody coach, I am excited to put one of their fitness programs to the test. I have seen the results that are possible with my own coaching clients and others around the world who are using the programs. I used Shakeology prior to and during my pregnancy, so continuing this is a no-brainer. I truly credit drinking it daily with helping ward off many of the typical pregnancy ailments (constipation, indigestion, heartburn, and insomnia, to name a few).
OPERATION: Sexy Back
November 4th marks my 6 weeks post-partum and I am so pumped to start my transformation. I am creating a women’s only group of challengers to join me on my journey. If you fit the description below, please send me a message and we can see if this would be a good fit for you:
– 20-40 lbs. to lose (or more, but ready for a jump start)
– TIRED of being lethargic, unhappy, constipated, grumpy, not sleeping well, etc…
– FED UP with the way you feel
– DEDICATED to becoming a better YOU by FOLLOWING THROUGH with the 10-week program
– NEED the accountability and support of a coach and the power of a group to help keep you on track
The fitness program I am choosing to use for my program is called Focus T25 http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=188309 It’s the hottest new workout program by Shaun T., creator of Insanity and Hip Hop Abs. The workouts are all just 25 minutes long and intense! It’s a 5 day/week (10 week) program with 10 different workouts and lots of cool bonuses included. We will also follow a clean meal plan (heavy on veggies and fruits) and replace one meal a day with Shakeology.
I am very excited to begin my transformation and am looking forward to taking this journey alongside some equally motivated and driven women. This next few months will be focused and intense and I am only interested in working with women who will be there from beginning to end; those who have BIG goals and will stop at nothing to achieve them. If this sounds like you, send me a message and let’s get to work!
In health and wellness,
First week of summer break and my kids are already driving me crazy. There. I said it. They can’t get dressed in the same room without finding something to argue about. My strategy is to completely wear them out every day so that by evening they are docile, submissive BFF’s.
And luckily for me, in the process I will get at least some activity in.
Are you finding it harder to get your personal workout time in now that the kids are home all day? Fear not. You may need to change it up a bit, but you can definitely still stay on track.
We are so lucky here in Hillsboro to have so many resources available to us to. Many of them free or very low cost. Check with your local parks and recreation department to get tons of ideas.
One of our favorite neighborhood summertime activities is The Outpost at Shute Park. We can play soccer, badminton or handball. They have hula hoops, trampolines, frisbees, bubbles and soooo many other fun things- for FREE! Yesterday we rode our bikes over there for an extra boost.
There’s free bowling everyday all summer long at bowling alleys across the country with Kids Bowl Free.
Water play! Swimming pools, water balloon/gun fights, running through splash pads, etc… Good for the heart AND soul.
How about a good old-fashioned dance party in the living room? Here are a few of our favorite booty-shakin’ summertime jams:
Blurred Lines- Robin Thicke
Can’t Hold Us- Macklemore
The Sound of Sunshine- Michael Franti and Spearhead
Scream and Shout- will.i.am
Feel This Moment- Pitbull/Christina Aguilera
We’d love to hear about your fun summertime ideas.