The frequent EFM’er
Problem? You are down at EFM 4-5 times a week so there is no need to worry about the diet— in fact you tend to indulge in a little extra sweet thing to reward your good efforts. Unfortunately it is easier to consume 500 cal than to burn it!
Solution? Keep an eye on the calories if you want any real weight results from all the exercise. Don’t eat more on those days you have worked out—fill your body up with energy from your own storage! Get out of the bad habit of rewarding yourself with bad food and watch the calorie intake directly after training.
Watch out for? After a workout the blood sugar is low and you will naturally seek out sweets—have a piece of fruit! Don’t have a chocolate bar as it will easily give as many calories as you just burned!
Problem? You are down at EFM 4-5 times a week so there is no need to worry about the diet— in fact you tend to indulge in a little extra sweet thing to reward your good efforts. Unfortunately it is easier to consume 500 cal than to burn it!
Solution? Keep an eye on the calories if you want any real weight results from all the exercise. Don’t eat more on those days you have worked out—fill your body up with energy from your own storage! Get out of the bad habit of rewarding yourself with bad food and watch the calorie intake directly after training.
Watch out for? After a workout the blood sugar is low and you will naturally seek out sweets—have a piece of fruit! Don’t have a chocolate bar as it will easily give as many calories as you just burned!
The weekend crasher
Problem? You are fairly healthy during the week, but you ‘celebrate’ too much on the weekend. Liquid calories, junk and hangover sweets are your main ingredients, but since it is only weekend it doesn’t feel as bad. However the weight stays still, so something is not right.
Solution? You have too control your weekend binging. Start by reducing the consumption in an achievable way and define a number of days where you deviate from the healthy living. If you want less weight, then aim for 1-2 days ‘off’ every fortnight.
Watch out for? It is especially alcohol that adds on too many calories. They are fattening and will make you lower your ‘guards’ and forget all about the healthy living.
Problem? You are fairly healthy during the week, but you ‘celebrate’ too much on the weekend. Liquid calories, junk and hangover sweets are your main ingredients, but since it is only weekend it doesn’t feel as bad. However the weight stays still, so something is not right.
Solution? You have too control your weekend binging. Start by reducing the consumption in an achievable way and define a number of days where you deviate from the healthy living. If you want less weight, then aim for 1-2 days ‘off’ every fortnight.
Watch out for? It is especially alcohol that adds on too many calories. They are fattening and will make you lower your ‘guards’ and forget all about the healthy living.
The meal ignorant
Problem? You never eat breakfast, lunch is moderate, no snacking and for dinner you don’t think you do too bad. But you are still the same weight? The reason is that dinner is very rich and without food all day, the body is starving and there is no limit. Very often you will be standing looking in the cupboard later on trying to satisfy that mysterious need you still have. So even though you only really eat from 6pm until 11pm, you are really consuming more than you need.
Solution? Divide the calories evenly throughout the day. Even though you “can’t get breakfast down” you have to try and learn to have more meals throughout the day. 5-6 small meals instead of 2 huge is better for your calorie control. Keep the portion sizes small and use fresh vegetables to top up with if you need.
Watch out for? It is tempting to skip a meal to avoid taking in calories but experience tells us that you will take them in sometime and frequently more then you need because you skipped before. A better solution is to have a meal roughly every third hour.
Problem? You never eat breakfast, lunch is moderate, no snacking and for dinner you don’t think you do too bad. But you are still the same weight? The reason is that dinner is very rich and without food all day, the body is starving and there is no limit. Very often you will be standing looking in the cupboard later on trying to satisfy that mysterious need you still have. So even though you only really eat from 6pm until 11pm, you are really consuming more than you need.
Solution? Divide the calories evenly throughout the day. Even though you “can’t get breakfast down” you have to try and learn to have more meals throughout the day. 5-6 small meals instead of 2 huge is better for your calorie control. Keep the portion sizes small and use fresh vegetables to top up with if you need.
Watch out for? It is tempting to skip a meal to avoid taking in calories but experience tells us that you will take them in sometime and frequently more then you need because you skipped before. A better solution is to have a meal roughly every third hour.
COACH G
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