Every week I want to bring you a short actionable tip that you can implement right away into your lifestyle to make a powerful change. This week the title of the tip is “The Power of Changing One Thing.” What do I mean by the power of changing one thing? Well, sometimes we think that in order to make a change in our habits or lifestyle it needs to be drastic. Contrary to the point my friend. A lot of times what happens is when we make a change to our daily habits or lifestyle that is so dramatically different than what we are used to the tendency is to fall right back into the same old bad habits and routine. So instead of getting too crazy all at once I want you to think of one thing that you are currently eating or consuming that you could cut out of your diet, which would help lead to cutting out extra calories.
You see the secret to losing weight is simple, make small changes and losing weight starts to compound over time. The Power of just “One Thing” can make a huge difference. Let’s look at an example:
Starbucks Cafe Latte prepared with nonfat milk, about 160 calories
Starbucks Cafe Latte prepared with soy, about 210 calories
Starbucks Cafe Latte prepared with whole milk, about 260 calories
*based on calorie content (Grande Size) Provided by Starbucks web site
Okay, now we will make a small change and do some math. The small change we are going to make is we are going to cut out the Café Latte that is prepared with Whole milk. A grand total of 260 calories.
260 x 7 = 1,820 a week
Multiply 1,820 a week by 26 weeks (six months) = 47,320 calories
Now divide that by 3500 calories, which is one pound of fat and you could potentially lose:
You would lose around 13 and a half pounds just by changing one thing!
Find your one thing and start seeing some change!
Let me ask you this question, “how many times have you started an exercise or diet program and did not see results?” For some of you, results came quickly, but if you are one of many who are having trouble seeing results then today’s lesson is going to help. I am going to outline 5 things you need to do to start seeing results quicker.
Focus on Nutrition –
By far the single most important component to losing weight is to focus on your nutrition. Now, contrary to what you might believe this does not mean to start starving yourself and stop eating all together. Actually, quite the opposite, your body needs food as fuel and your muscles need that fuel to develop.
For some of you this is going to be difficult and for others you will have no problem, but you need to start eating every three to four hours throughout the day. I am not talking about full blown meals at each sitting but what I am suggesting is you eat breakfast, lunch, and dinner, then in between those meals you eat a snack. Try and space it out so that you go no longer than 3-4 hours without having consumed food. This will help keep insulin levels in check and help speed up your metabolism.
Resistance Training –
Now, right after nutrition comes resistance training. If you are looking to lose weight and drop body fat then you need to focus in on your resistance training. Most people always believe that cardio is the best way to lose weight, but I am here to tell you that resistance training is a far better approach to dropping weight fast.
How do I know this? Well, studies have proven it, but I like to use a real world example. Several years ago my wife wanted to lose weight because the same old cardio routine was not getting it done. I suggested a resistance training routine for her to do each week. Now, you would have thought I told her to jump off a cliff when I first told her this by her reaction. However, after finally agreeing to my suggestion of working strictly on a resistance-training program, she saw some amazing results. Her body fat dropped 3 % in the first six weeks and she lost a dress size. After six months she had lost almost 6% in body fat and three sizes. From there she was sold.
Cardio and Heart Rate Training –
For the next week I want you to find 3 separate times you can do 15 minutes of cardio. It could be one day you do 15 minutes in the morning and 15 minutes at night with one more day in the week of 15 minutes. Or, you can space it out and do it 3 x during the week. The key here is to get a total of 45 minutes of cardio with the resistance-training program in this coming week.
Now, once you determine the days I want you to spend the majority of the time working out in the range of 6-7 out of a scale of 10 on the Rating of Perceived Exertion scale. This might mean a faster walking pace or if on a treadmill add some incline.
Just make sure you get your heart rate going for a good portion of the fifteen minutes. Remember, if at any time you feel you need to slow down stop and rest.
Find a support group –
In my experience people who have a support group lose weight quicker and maintain that lost weight longer. We have set up the Fit Over 40 fan page on FaceBook as one means of social support.
Other options can be your spouse or child depending on the kid’s age. The key is to find someone you can share your goals, concerns, and feelings with. If you can get someone to participate in the journey with you that is even better.
Reduce Stress –
Most people do not realize that stress can actually cause you to gain weight. Cortisol, which is an important hormone in the body can be a culprit in increasing body fat. Cortisol, which is also labeled as the “Stress Hormone” is important part of maintaining proper Insulin release and maintaining proper glucose metabolism.
So, when the body experiences chronic stress, Cortisol is released in higher and prolonged levels that cause the following:
• Blood sugar imbalance (Hyperglycemia)
• Decrease muscle tissue
• Lower immunity
• INCREASESD ABDOMINAL FAT
I capitalized and bolded increased abdominal fat because I want to make the point that too much stress in your life is going to prevent you from losing weight. I know sometimes with everything going on it is hard to relax but if you want to see the weight come off easier find ways to reduce stress in your life.
If you can make the above 5 tips a priority for the next 30 days I can guarantee you that results will start to happen faster!
Dear Fit Over 40 Challenger:
My name is David McGarry and back in January of 2014 I had hit a milestone birthday. Yes, if you are reading this on the blog then you know I turned the BIG 40! For me turning 40 was more difficult than turning 30. I guess because I had always heard that when you turn 30 people start taking you seriously. So at 30 I felt like, OK, now I am going to be looked at from others as a mature adult and business person. However what is there to look forward to at 40?
Well, believe or not at that moment I decided that at the age of 40 I was going to be make health and fitness my #1 priority. Why? well, first of all my father passed away at the age of 67 from a massive heart attack. He struggled with his health for several decades and unfortunately he never got to meet his two granddaughters. I know that I have no control over how long I am going to live but I can tell you that I am not going to let my lack of health awareness and exercise habits to be the reason I don’t get to meet my daughter’s kids.
Secondly, my mother is in her early 70’s and is probably in better shape then most 40 year olds. She is a true inspiration to me to live a healthy life and still be able to do things that people 20 or even 30 years younger are doing. I feel if I can continue to focus on my fitness and health I too can be like my mother.
Finally, I want to be an example for my kids. Fitness has always been a huge part of my life and influence on who am I today as a person. I want to pass along those traits to my kids and lead as an example.
So, let me ask you what is your big reason why? Why do you want to stay fit at the age of 40 and above?
This is one of the first questions I always ask my clients. You see it is not good enough to just have a goal of losing weight or looking good. In order for you to get through the days you don’t want to work out or through periods where you fall off the wagon with your eating habits you need to have a strong why!
What else is stopping you from being in the best shape of your life?
For me I just became too comfortable with average. I was just doing just enough to maintain my current fitness status and wasn’t really doing anything that pushed my limits. I decided that I wanted to change that and made it a goal of mine to start really pushing my limits and challenging myself in different ways. I am sure there is something preventing you. Maybe you are frustrated that you have tried different diets and workouts and nothing has really worked. I can tell you from working with hundreds of clients of the years sometimes what you do works and sometimes it does not. If you are not losing weight change the goal to something else like being able to run without walking for 2 miles or focus in on lowering your blood pressure or cholesterol. I have heard all the excuses in the book and trust me some can be pretty valid but until you put your health as a top priority it is easy to not take action
So, before you do anything else today take a piece of paper and write down what your BIG WHY is. Yes, you must write it down because it being in your head will not work. I don’t have time to explain that here on this post but trust me you must write it down and then share it with someone close to you. By sharing it you make it public and you can also get someone in your corner to help when things get tough. Finally, if you do not put your health as a top priority then it will always take a back seat and you will struggle to get into the best shape of your life.
If you would like to join our community come on over to the FB page at FITOver40 and join the tribe!