Getting past good intentions

Have you ever thought about why January is such a busy month at a gym or any other workout facility? It’s much harder to get appointments with a personal trainer and you won’t find many deals on annual memberships. This is because people are more than willing to start workout programs, especially after the holidays.

However, the crowds thin out over the following months because although people are willing to start working out, they usually end up quitting long before they have reached their goals.

If you have found yourself in this cycle, then maybe it is time to try something different.

Tip 1 – Write it down

I recommend putting your fitness plan for the upcoming year in writing, as this is a great way to make yourself stick to your goals. It doesn’t have to be extremely specific, but it should have enough attainable goals that you can feel like you have reached a goal and accomplished something at the end of each month.

For example, “lose weight” is too general. Try “lose five pounds” instead.

Tip 2 – Divide and conquer

I recommend dividing the plan into months or seasons, setting a general goal for that period, and then outlining specific goals and areas of focus. Often, it is a good idea to set an ultimate goal for the year and then have the rest of the goals leading up to that major one.

For example, your goal could be to run a marathon, and your smaller goals would be to reach certain mile markers, improve endurance, or focus on getting stronger.

Just about everyone knows that the things we eat affect how we look – whether or not you are have a regular exercise program.   However, figuring out how to manage your diet with the goal of losing weight can be an entirely different matter.

Having a basic understanding of how your digestive system works, and the role that your stomach plays in the process, is important if you want to make progress.

A closer look at the stomach

The stomach is made of smooth muscle fibers, a type of muscle that contracts involuntarily. When you eat, your stomach receives signals to contract, which allow it to push the food into the intestines so that it can work its way through the rest of the digestive system.

Normally, your stomach is about the size of your clenched fist. When you overeat, your stomach is able to stretch to accommodate the food, and it will eventually contract back to its normal size.

However, when you overeat on a frequent basis, your stomach expends too much energy on expanding and contracting. This leads to less efficient functioning, and may even cause your metabolism to slow down.

Smaller, More Frequent Meals Are Key

For this reason, the ideal diet for weight loss and fitness is comprised of smaller meals eaten frequently throughout the day. Smaller meals do not result in stretching of the stomach while eating frequently keeps the stomach and digestive system working constantly. This will result in a more efficient digestive system and optimally performing metabolism.

If you have recently started a workout regimen, it can be frustrating to keep going if you don’t feel like you are seeing any results. One reason that you might not be seeing the results you want is that your diet is undoing all the work you are putting in during your workouts.

The stomach plays an important role in the body’s digestive system; however, it is just one part of this system.  By understanding how it functions, you may better understand why your eating habits are ruining your weight loss goals.

2 Great Tips for Eating Better:

1. Size consistency.
   Try to eat similar sized meals each time you eat, rather than having a big dinner or breakfast.
2. Consistent timing.
   Eat at the same time every day. Your body will well to a routine, while eating sporadically can stimulate the body to hold on to calories.

Effects of overeating

When you regularly overeat, your body struggles to work efficiently.  This can ultimately cause your metabolism to slow down – a factor that does not help if your goal is to lose weight.

• Read our previous blog post with more great tips for managing your eating habits.

Don’t get derailed by your stomach!

Anyone who has ever tried to diet has been frustrated by their stomach.  Despite your best efforts to limit food and make healthier choices, it seems like we are always hungry for what we know we shouldn’t have!

However, there are some things that you should know about your stomach that can make it easier to avoid dieting pitfalls.

Here are some tips to keep in mind:

-          Use smaller plates. Something about the way that human’s minds work tells us to finish the food that is on our plate, regardless of whether it is huge or not.

-          Eat slowly. It is one of those things you hear all the time, but it really does help your body know that you are full when you eat slowly. You will also enjoy your food more if you are not rushing through each meal.

-          Cold water. Your stomach is about the size of your fist, so drinking a glass of cold water before you eat and more water during your meal will help to fill the space inside your stomach without overeating. Additionally, since water has no calories, your body actually burns calories processing cold water!

-          Try to eat smaller meals more frequently instead of a few large meals. Aim for four to six meals each day, which works out to approximately one meal every four hours. This keeps your metabolism working consistently throughout the day and ensures that your body knows when to expect food so that you don’t get as hungry throughout the day.

Remember you are what you eat

If you make these simple changes to the way you eat, you will be that much closer to healthier and happier relationship with your stomach! Remember, making a commitment to better nutrition is a big part of succeeding with an exercise program and even life in general – so don’t let your stomach get in your way!