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Frequently Asked Questions

Here are answers to help you with frequently asked questions about weight loss, exercise, and lifestyle changes. Please feel free to submit a question: FAQ@lifestyle180.com.

 

 

How do I lose weight?
To understand weight loss, you need to understand a simple principle called “calorie balance.” Basically, calories from food are what your body uses for fuel. If you take in more calories than what you need, your body has to store those calories (as fat) and you gain weight. If you eat just what your body needs, your weight stays the same. If, however, you eat less calories than your body needs, you lose weight. Your body draws from its fat stores to get enough fuel and your fat will start to shrink! Of course, this “negative calorie balance” needs to be achieved through a healthy diet and exercise.
How many calories should I eat?
A good place to start is by asking your medical professional or dietician. He or she will be aware of your health, medications, and other factors. There are also many calorie calculators online. They will take your age, gender, and activity level to estimate your calorie needs. Keep in mind that this will be an estimation. Everyone’s calorie needs are unique. These calculators also seem to calculate calories on the high side. Another formula determines calories based on your goal weight (be realistic here). Take your goal weight and multiply it by 10 if you’re lightly active, by 15 if you’re moderately active, and by 20 if you engage in heavy activity (like construction work). Again, these calculations are estimations. If you’re older, you will have to adjust your calories down. Note: Never should a female drop below 1200 calories or a male below 1500 calories a day. Dropping calories too low will damage the metabolism and make weight loss even more difficult.
How much should I exercise?
The Centers for Disease Control and Prevention recommends that adults get at least: 150 minutes of aerobic activity and 2 sessions of strength training per week For better health, 300 minutes of aerobic activity is recommended, in addition to strength training. Divided into 6 days, this makes 25-50 minutes per day of aerobic exercise, such as walking, cycling, swimming, tennis, and aerobics. One day a week should be set aside to rest or do recreational activities. If you’re new to exercise, start slowly. You can even start with a 10-15 minute walk around your neighborhood. You will work up to longer workouts over time as your body gets stronger. (Always be sure to speak with your medical professional before starting any exercise program.)
Do I Have to Weight Train?
Yes! Double yes! Strength training is essential for weight loss and healthy weight maintenance. Every time you strength train, your metabolism is boosted for the next 24 hours. And the more muscle you build, the higher your metabolism runs and the more calories you burn. It also is the best way to tighten, tone, and lose inches. How often? You should strength train 2-3 times per week, but not on consecutive days. You can use your own body weight for some exercise, use dumbbells or an exercise band, or join a gym for a full range of equipment. You can find exercise routines both online, in books, and on DVDs. If you’re part of a gym, ask for a program from the staff.
How Do I Stay on Track?
If you don’t set yourself up for success, you will fail. You must plan out how you are going to lose weight. It won’t happen magically. If you put these safeguards in place, you’ll be able to work steadily toward your goal. 1. Make your environment safe: Remove all temptation foods from your house, office, car, etc. Then stock up on healthy foods and snacks. Keep them on hand and pack them to take with you when you leave the house. 2. Plan ahead. Plan out your food and exercise for the next day. Don’t leave it to chance. Know what you’re going to eat for each meal and snack. 3. Log it. Write everything you eat in a daily food journal. Keep it subtotaled throughout the day so you’re not “surprised” by your calorie total at the end of the day. This will also help you distribute your calories evenly and not end up with a bulk of food to eat at dinner. 4. Keep perspective. A pound is worth 3500 calories so if you have a day that you didn’t do the greatest, just jump right back into the game. You can still have a successful week. 5. Get rid of negative thinking. You have to believe in yourself. Put down thoughts of self-doubt and replace them with “I can and I will.”
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