Updated: Feb 5
Let's face it - we all want the "magic pill", or "miracle diet" in this case. Hard truth: it doesn't exist! Seriesfitness Personal Training and Nutrition Coach Lina Arteta will give some quick tips, and over a series of posts, give us insight into her journey to a healthy life, balancing food and activity.
The holiday season has come to an end, and with it, the season of relaxation and excesses. We return to our daily routine and, of course, to the HATED WEIGHT SCALE, that strange device that can cheer us up or make us despondent in just an instant; this is what most of us who have a few (or many!) extra kilos to shed, or who are athletes or simply those people who like to take care of ourselves think about in the new year.
In this post, I want to tell you about my experience with diets and that seemingly endless and impossible process of "Losing Weight."
Miracle Diets Do Not Exist
First of all, we must be clear that miracle diets do not exist, the magic products that advertise "Lose weight without effort," "lose 10 kg in a month", "just take this drink, and you will lose all the fat you have left over" are all misleading advertising.
First of all, we must be clear that miracle diets do not exist. The magic products that advertise "Lose weight without effort," "lose 10 kg in a month", "just take this drink, and you will lose all the fat you have left over" are all misleading advertising. These are not sustainable practices, and don’t we all wish it was that easy. To lose those extra kilos, be healthy and have a harmonious figure, we will have to change our eating habits. And when I say changes, I don't mean starving and suffering, not being able to indulge ourselves; NO, I mean eating real food, vegetables, fruits, meats, nuts, legumes ... and yes, even dessert! In short, changing our lifestyle and eating habits.
Our Unique Circumstances Affect Our Weight Loss Journey
In addition to the above, it is also essential to know that each person is unique and that weight loss will depend a lot on age, our level of activity, our physical constitution, our biological sex, our mood, and if we are women, also the influence of our menstrual period, whether we are pre-menopause, or going through menopause, and our propensity for fluid retention. Yes, what works for Jane Doe (she is excellent with the new diet she did) does not work for me although we are women, we have the same age and have more or less the same lifestyle. We have to learn to listen to our body: which foods make us feel good, which food makes us bloated, which makes us feel comfortable, and which food makes us lose weight (unfortunately, it won't be a chocolate cake after eating friend chicken).
My Personal Journey - Balance Between Food and Activity
And believe it or not, I don't live on a diet. I live in harmony between food and activity.
As I said at the beginning, I want to share with you my experience with diets. A few years ago, after my second daughter, I had some extra kilos (25 + / -) to shed, and of course, it was time to return to my daily routine. My daughter was 4 or 5 months and I, of course, wanted to fit into the clothes from before I became pregnant and gave birth, and wow, what a surprise, I did not fit in any of my pre-pregnancy clothes. So after the initial shock, I decided to lose weight, and there began my journey with every diet there was: The Soup diet (I could only do it for three dreadful days), The pineapple and tuna diet (I have not tasted pineapple since then), The anti-diet, The metabolism diet, The diet of only fruits, the diet of only proteins. And all the ones you can think of.
In the end, I achieved my goal, and I have been at an adequate weight for many years. Above all, I have reached a harmonious, toned, and healthy appearance in the last few years. And believe it or not, I don't live on a diet. I live in harmony between food and activity.
In the next few posts, I will reveal the details of how I did it and explain why it works. Until then, here are a few simple tips to get you started, and stay tuned!
1. Walk at least 10,000 steps a day. It is not a magic number but it is a goal that encourages you to increase your daily activity level without necessarily having to go to the gym. Wear a fitness tracker (e.g. this one: https://amzn.to/3I0bMXe) to help you be aware of how active you are. The first step towards change is awareness and a fitness tracker is useful in bringing that awareness. Be careful how motivating this will end up being. You might find yourself walking around your living room just to hit your daily goal 😊!
2. Commit to a few low carb, low fat meals each week. “A few” (e.g. 5) can be a number you are comfortable with and that your lifestyle allows. Assuming three meals a day, there are 21 meals each week. 5 low carb, low fat meals a week is just a quarter of the meals you eat. If you need ideas for preparing such meals, here is a suggestion: https://amzn.to/3CXJxFX
3. Be kind to yourself. A weight loss journey is not a sprint and any sustainable loss requires time. Stop badgering yourself if you had one ice cream cone today. Have one less next week. Walked less than you wanted today? Well walk more the rest of the week. Small steps add up so celebrate taking them towards a healthier you!