How To Lose Weight & Keep It Off


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This presentation outlines common weight loss mistakes and the steps to improving your metabolism in order to achieve long term weight loss goals.

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How To Lose Weight & Keep It Off

  1. 1. How to lose weight and keep it off Presented by: Brian Ayers, CSCS Total Transformations, LLC
  2. 2. Common Weight Loss Mistakes <ul><li>Trying to make to many changes at once </li></ul><ul><ul><li>Initial momentum wears off </li></ul></ul><ul><ul><li>Reaching too far outside of your normal behavior results in strain and frustration </li></ul></ul><ul><li>Gradual changes makes the process more manageable </li></ul><ul><ul><li>What can I do this week that’s better than last week </li></ul></ul><ul><ul><li>Don’t let perfect get in the way of good </li></ul></ul>
  3. 3. Common Weight Loss Mistakes <ul><li>Calorie deprivation dieting </li></ul><ul><ul><li>Fat loss is more than just calories in vs. calories out </li></ul></ul><ul><ul><li>Your body adjusts calorie expenditure in response to calorie intake </li></ul></ul><ul><ul><li>Cutting calories too drastically or neglecting exercise can result in loss of muscle mass and lead to yo-yo dieting </li></ul></ul>
  4. 4. How Yo-Yo Dieting Happens
  5. 5. Metabolism Is The Answer <ul><li>Increasing your metabolism is the key to losing weight and keeping it off. Maximizing your metabolism is accomplished by having: </li></ul><ul><ul><li>The Right Nutrition </li></ul></ul><ul><ul><li>The Right Exercise Program </li></ul></ul><ul><ul><li>The Right Motivation </li></ul></ul>
  6. 6. The Right Nutrition <ul><li>Healthy balanced meals </li></ul><ul><li>Increasing consumption of: </li></ul><ul><ul><li>Water & Whole foods </li></ul></ul><ul><ul><ul><li>(fruit, vegetables, whole grains, lean meats, fish, nuts) </li></ul></ul></ul><ul><li>Decreasing consumption of: </li></ul><ul><ul><li>Junk foods </li></ul></ul><ul><ul><ul><li>(processed, sugar, fried foods, fast foods) </li></ul></ul></ul><ul><li>Moderating portion size of each meal </li></ul><ul><li>Proper meal timing </li></ul>
  7. 7. Traditional Meal Pattern
  8. 8. Optimal Meal Pattern
  9. 9. The Right Exercise Program <ul><li>Aerobic vs. Anaerobic Exercise </li></ul><ul><ul><li>Aerobic burns fat but doesn’t have a large metabolic impact </li></ul></ul><ul><ul><li>Anaerobic burns less fat during the workout but more overall through increasing your metabolism </li></ul></ul><ul><li>There is 3500 calories in 1lb of fat </li></ul><ul><li>Which type of exercise will get you to 3500 calories quicker? </li></ul>
  10. 10. Cardio vs. Strength Training <ul><li>30min of brisk walking/light jogging will burn about 260cal </li></ul><ul><li>30min of circuit style strength training will burn about 200cal </li></ul><ul><ul><li>Hormonal response to anaerobic training increase post workout fat burning up to 4x above normal </li></ul></ul><ul><ul><li>Each added pound of muscle tissue burns 35-50cal/day (up to 350/week) </li></ul></ul><ul><ul><ul><li>That’s calorie expenditure with no extra work! </li></ul></ul></ul>
  11. 11. The Right Motivation <ul><li>Obstacles will arise and without the right motivation even the best laid plans can fall apart. </li></ul><ul><li>Finding your “Internal Why” </li></ul><ul><li>SMART Goal Setting </li></ul><ul><li>My definition of Willpower: </li></ul><ul><ul><li>The ability to make a goal directed decision despite one or more temptations drawing you to the contrary. </li></ul></ul>
  12. 12. Thank You For Coming Visit to read success stories, fitness articles, and to join our online fitness forum. Transforming your mind, your body, and your life .