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17 Techniques to Figure Out How to Get Back on Track After a Binge Week

In this article, I’m going to walk you through these 18 different strategies to help you get back on track after binge eating for a week.

How to get back on track after a binge week

  1. Take positive actions as soon as possible

  2. Put your binge into perspective

  3. Focus on having a growth mindset instead of a fixed mindset

  4. Get right back to the habits that were working before your binged

  5. Increase your physical activity

  6. Wait to eat until you’re really good and hungry but not overly hungry

  7. Drink more water

  8. Address the root cause of your emotional or binge eating

  9. Reflect back on what you were doing to lose weight, was it too restrictive?

  10. Focus on more lean protein, fruits and vegetables for a few days while potentially decreasing fats and carbs slightly

  11. Improve the quality and quantity of sleep

  12. Slow down while eating and eat with focus on enjoying your foods in your day to day meals

  13. Reaching out for professional help

  14. Reach out for personal support

  15. Avoid overcompensating by getting too strict with your diet

  16. Avoid the scale for a couple of weeks or all together

  17. Use the red light, yellow light, green light technique to help binge eating

Binge eating is a tricky mountain to climb.  

One of the biggest keys for people trying to lose weight is figuring out how to get back on track after binge eating.

Look through these techniques and experiment to figure out how to get back on track after binge eating for a week.

#1 Take positive actions as soon as possible after binge eating

The reason I have this as the first item is that it’s incredibly important.  

Binge eating has large emotional components to it.

By taking some sort of positive action it will start the process of getting into a better headspace around your most recent cycle of binge eating.

Even small steps can help you to feel like you’re making progress.

Binge Eating

#2 Put your binge eating into perspective

In my experience, the biggest reason that people struggle with getting back on track after binge eating is due to the fact that they feel like they’ve “ruined everything” with their diet.

This often leads to people feeling large amounts of guilt or shame around the act of binge eating.  Ironically, this often leads to even more binge eating.

Something that a lot of our clients find helpful is trying to remember that you can’t ruin everything from a binge eating episode.

It doesn’t matter if it is one meal, a weekend or even a full week of binge eating or longer.

Successfully losing weight is all about permanently changing your habits.  

If you were losing weight and getting results you were making changes to your lifestyle.  

If you were learning how to consistently follow through on those new habits and changes to your lifestyle before you binged then you haven’t lost that progress.

Try to keep perspective on the fact that binge eating was just a misstep on your weight loss journey, you didn’t ruin everything.  This perspective will help you get back on track after binge eating.

I’ve been coaching people on how to lose weight for about a decade and a half and I have not coached a single client that doesn’t get off track with their diet.

Even the clients who have reached their weight loss goals and maintained those results for years still get off track with their diet and at times binge eat.

Getting off track with your diet is all part of the process of losing weight and living your life.

Try to keep this perspective in mind to avoid strong feelings of guilt and shame that can continue and prolong the binge eating cycle.

#3 Focusing on growth mindset instead of a fixed mindset

There is a psychological theory that explains two different types of mindsets that you can have.

Growth mindset is when you look at your ability to do something (skill level) as flexible and able to grow and evolve.

A fixed mindset means that you look at your ability to do something (skill level) as static.  Essentially, either you’re good at something or you’re not.

At first, most of our clients have a hard time seeing how this relates to getting off track with your nutrition and binge eating.

But, in reality, eating is a set of skills.

Being able to stay on track with your diet is a series of skills.  

Being able to get back on track with your diet is a series of skills.

Most people simply look at sticking to their diet as something you either “do” or you “don’t do.”

If you start changing your perspective and begin trying to learn from your experiences with binge eating you’re going to start building skills.

When you’re trying to figure out how to get back on track after a week of binge eating try to stop and identify why the binge occurred and what actions you need to take in the future to be able to make binging less likely to happen again in the future.

Also, pay attention to what works to help you get back on track with your nutrition.

You can learn more about growth vs. fixed mindset by watching this video.

#4 Get right back to the habits that were working

Prior to binging for a week (or however long you binged for) you were doing great. 

Assuming you were happy with your progress and how things were going.  

What were the habits you were doing in your day to day life that were producing the results you wanted?

Get right back to doing those habits as soon as possible after you’ve binged.

One of the biggest problems with binge eating and weight loss is most people take far too long to get back on track to the habits that were working for them prior to the binge.

Often, this is because people get lost in a negative cycle of beating themselves up for getting off track and then eating to help manage those feelings of guilt and shame around getting off track.  This can be a very vicious cycle.

Try to break this cycle as quickly as possible and get right back to what was working.

#5 Increase physical activity

After a week of binge eating try to increase your physical activity.  This will actually help in a couple of different ways.

First, it helps to burn more energy. 

If you're expending more energy it will help you to get back into an energy debt and losing weight again.

Second, it helps you to get a release of dopamine.  

After coming off a week of binge eating your body has gotten used to getting a release of dopamine on a regular basis.

To simplify, dopamine is a chemical the brain releases that make you feel good.

When eating sugary or foods your brain releases dopamine.

A lot of the pull people feel towards food following periods of binge eating is a result of your brain wanting dopamine to be released.

The good news is that there are other things you can do to get a release of dopamine.  

Exercise and physical activity (especially outdoors) can trigger your brain to release dopamine. 

Exercise can really help you get back on track after binge eating.

Exercise to get on track after binge eating

#6 Wait to eat until you’re really good and hungry but not overly hungry

This is a technique that is incredibly helpful coming off of shorter periods of binge eating such as one meal, day or weekend.  

But, can also help with more prolonged periods such as binge eating for an entire week.

What I’d suggest doing coming off of a binge is to wait until you’re really good and hungry before eating again. 

Important note, when doing this make sure you have a very nutritious meal that will have you feeling satisfied all ready prepared ahead of time.

Something that is higher in lean protein, veggies and some whole food source of smart carbs.

Although you want to wait until you’re really good and hungry to eat do not wait too long.  

If you get overly hungry it will have a negative impact by making it harder to break the cycle of binge eating.

#7 Drink more water

Something that can help curb hunger is making sure you get enough water.

When coming off a period of binge eating your body will often make you feel incredibly hungry.

Try to make sure you’re drinking enough water to help manage your hunger levels.

Here is a rough guideline we use with clients to help them figure out if they’re getting enough water.

Hydration

#8 Address the root cause of the binge eating

A huge percentage of people who are going through cycles of binge eating can track the root cause back to emotional eating.

If you are having challenges with emotional eating willpower will not be enough to help you push through this.

If someone is struggling with emotional eating they need to develop tools to help them manage this problem.

Here is a video on emotional eating if you’re looking for tools to help with this.

#9 Reflect and reassess the strategies you were using to lose weight

Often people wind up binge eating when they’re dieting because they’ve created too much restriction in their diet in an attempt to lose weight.

It’s a very common theme I’ve seen over the years working with clients.

It can be a perception of too much restriction in terms of food choices which leads to someone feeling like they are missing out on all of their favourite foods.  

This leads to a strong desire to eat certain foods.

Someone can find just the smell of certain foods to be an overwhelming trigger.

When someone is in this state of having a strong desire to eat and they get a taste of one of their favourite foods this can be enough to start a massive binge.

Also, a person can become too restrictive on calories.  

I’ve seen a trend of people restricting calories too low too quickly which physiologically leads to your body giving you stronger and stronger cravings for calorie-dense foods.

In time this leads to someone using all their willpower to stick to their diet.  

Inevitably, in time the person cracks and goes off their diet.

Typically, this leads to a feeling like they’ve “ruined everything.”

If you’ve gone through a recent binge stop and take time to reflect.  

Did you get too restrictive with your diet?  Did this play a role in your binge eating? 

Do you need to make adjustments this time around?

#10 Focus on more lean protein, fruits and vegetables

After coming off a binge you want to get a lot of nutrient-dense foods that are low in calories and keep you feeling satisfied.

I’d suggest focusing on what we call lean proteins as well as lots of different types of fruits and vegetables.

Here’s an article that helps you with how much lean protein you should eat per day.

Getting more nutrient-dense foods like lean protein, fruits and vegetables will help to get you back into an energy debt while keeping you feeling mentally and physically satisfied.

Some people will find it helpful to have a slight decrease in carbs and fats for a few days after a week of binging.  

However, be very careful with this strategy because it can lead to binging again if you get too restrictive.

Lean protein after binge eating

#11 Quality and quantity of sleep

A lot of people don’t realize that sleep has a massive impact on your hormones. 

Specifically, poor quality of sleep or not enough quantity of sleep has been shown to impact your hormones that affect your hunger levels. (1)

Getting a poor night's sleep is one of the hidden causes of binge eating that most people are unaware of.

Focusing on your sleep patterns is one of the most effective ways to get back on track after binging.

#12 Slow down while eating

One of the major causes I’ve found with binge eating relates to a lack of satisfaction after meals.  

I have found over the years that a lot of people aren’t feeling satisfied mentally or physically after their normal day to day meals.

In my experience, when people slow down and focusing on the texture, taste and experience of eating it helps them to have higher levels of satisfaction upon completion of their regular meals.

If you are having consistently higher levels of satisfaction after your typical meals it helps to put you in a better space mentally to avoid getting pulled into binge eating.

This is especially important when you’re indulging in your favourite foods.

Often, when people are eating foods they view as “bad’ foods they eat them quickly.

For example, people who love ice cream, chocolate, potato chips eat incredibly quickly when they’re indulging in these foods.  

They’re eating these foods so quickly that they don’t get a chance to actually get full satisfaction mentally or physically until they’ve overeaten.

Try slowing down and being mindful when eating.

#13 Reaching out for professional help

This is something that can be really important if you are having a reoccuring problem with binge eating.

Struggles with emotional eating or binge eating can be incredibly challenging to sort through.  

Don’t be afraid to reach out to get help from someone who is experienced in helping navigate challenges that go along with binge eating.

#14 Reach out for personal support

This piggybacks off of the last point.  

Look towards the people closet to you in your life.  

Is there someone you feel comfortable to reach out and talk to.

Often this can help to manage feelings of guilt or shame around periods of binge eating.  

If there isn’t someone you feel comfortable talking to at this point a technique that helps some people is to sit down and journal about what they’re feeling. 

The important thing is to find some outlet to get your feelings out in a safe productive way.

#15 Avoid the overcompensation trap

Often, when someone is trying to figure out how to get back on track after a week of binge eating they overcompensate by getting too strict with their diet.

As mentioned earlier in the article in strategies #9 and 10 you want to avoid getting too strict with your diet because this can lead to more binge eating. 

#16 Avoid the scale for a couple of weeks….or longer

A lot of people should not weigh themselves.  

It’s a problem that we have noticed where the scale can elicit strong emotional responses with many people.

If you are able to look at the number on the scale simply as data with no strong emotional response to your weight going up and down you’re probably safe to weigh yourself.

On the other hand, if you find that your entire day can be positive or negative depending on the number on the scale.  Then you are probably will be best served by not weighing yourself.

Many people are triggered to binge eat when they don’t get the results they expect on the scale.  

So avoiding the scale often helps people get on track with your nutrition.

#17 Use the red light, yellow light, green light technique to help binge eating

One technique that we have found helpful over the years is something I learned doing some of my education through Precision Nutrition.  It’s a technique called, red light, yellow light, green light foods.  

It’s a very simple, but powerful technique to help people get back on track after binge eating.

If you would like to learn more about this technique I walk you through it in this article here or you can watch the video below.

How to Get Back on Track After a Week of Binge Eating Wrap Up

Getting on track after binge eating is tough.

But, as I talked about earlier it is a skill and you can get better at the process of figuring out how to get back on track after a week of binge eating. 

The most important thing to understand is that different things work well for different people when it comes to binge eating. 

Different strategies can work well for you at different times. What I suggest is to look at it as a science experiment.  

Try different things from this list and see what works best for you!

And most important cut yourself a break, it’s really challenging learning to manage binge eating.

How Many Pounds Can You Lose in Week?

One of the better ones questions I have received about weight loss is “what is a realistic weight loss goal?” 

More specifically, “how many pounds can you lose in a week?”

If you believe what’s out there, losing one to two pounds per week is realistic and sustainable for weight loss but is there actually any proof to back this up? 

The truth is: I've seen no factual data to back that up. 

It's one of those things that get repeated enough that it turns into fact.

If you prefer a video version instead of reading this article scroll to the bottom of this page.

Avoid this Weight Loss Trap

When I talk to clients, we hear is some variation of “I think it's realistic to lose one to two pounds per week.” 

I then ask them what are the specific changes they need to make to their nutrition, exercise and lifestyle in order to lose 1-2 pounds per week for a prolonged period of time, for example 6 months.

They usually give me a blank stare and then say “I don’t know.”

Many people believe this myth of losing one to two pounds a week. 

They not only avoid questioning it but they are missing the next key question: can I sustain this or is this realistic?

The assumption is out there that if you eat a little healthier or move a bit more that you can lose weight and do it at a consistent pace. 

Unfortunately, there is more to it than that.

What’s a realistic weight loss goal

Another thing we notice are people developing habits that are unsustainable given their lifestyle. For example, some have eliminated sugary foods and alcohol intake or exercise for endless hours in a week. 

We also have another set of people who lose all the weight needed to reach their goal. But struggle to sustain the habits that helped them reach that goal.  Inevitably, this leads to them regaining all the weight back.

Most people losing weight don’t stop and ask if they can keep these changes up to maintain their weight  loss.

There is a clear miscommunication about what it takes to lose weight and to keeping losing 1-2 pounds every week. 

When talking to people who’ve experienced reaching their goal only to gain all the weight back I’ve found they’re understandably beating themselves up.

Unfortunately, this usually leads to people being too hard on themselves and makes it incredibly challenging to start the whole weight loss process over again.  They feel like they’re starting from square one.

How Many Pounds Can You Lose in a Week?

Remember that everybody is different, everyone's going to lose weight at a different pace, but regardless of those individual differences you want to look towards finding a sustainable way to lose the weight that works for you. 

We've worked with many clients over the years who've lost an average of 2.5 pounds per week, over a six month period, and are able to sustain that for years.

How many pounds can you lose in a week

On the flip side, we've had clients only lose 0.25 pounds per week, and they struggle to be able to sustain those results.

From our experience, losing one to two pounds per week is a lot harder than most people anticipate.

If you want the results to be realistic and sustainable, you have to ask yourself, “am I ready to make those changes, not just over the next few weeks, but make them for long periods of time, and actually make it part of who I am and how I live my life?”

If the answer is no, then it's not realistic for you to expect to lose one to two pounds per week and actually maintain those results. 

You need to figure out what changes, you're ready to make, and then see what results those changes produce.  That’s how you figure out how much weight you can lose in a week.

Yes, it might be at a slower pace than that one to two pounds per week, but it's what's going to work for you because it's realistic and sustainable for your lifestyle. 

How many pounds can you lose in a week?  That will ultimately depend on what you’re ready to do consistently with your nutrition, exercise,  lifestyle.

To try out our free weight loss program click here

How to Get a Flatter Belly (Exercise & Foods for a Flatter Belly)

Weight loss companies often entice you with pills and programs that guarantee you’ll burn more belly fat. 

They show before-and-after pictures of client successes stories that seem like their product is going to cause you to burn more belly fat.

In reality, these photos are enhanced to look better than they actually are in real life, further enticing consumers into buying their products with the hopes of getting a flatter belly. 

The truth is, there is no one way that you can target burning belly fat. 

For example, take a look at this before and after picture of myself.

Foods for a Flatter Belly

As you can see there is a big difference between how flat my stomach is in these two photos.  A lot of companies will marketing this photo and explain how belly fat has been targeted.

It’s important to understand you can’t target losing more belly fat.  

However, you can target getting a flatter belly through a combination of a combination of three different areas.

You need to make changes to all three of these areas in your everyday everyday routine if you’re looking to a flatter belly.

Foods for a Flatter Belly

The first area to focus on for a flatter belly is of course, food. 

Not only should we be mindful of what we eat, but also which foods are irritating the digestive tract. 

Some foods actually create issues in your digestive system, preventing you from getting that flatter belly. 

The key is to figure out what which specific foods are causing issues with your digestive tract because these are not foods for a flatter belly.  At least not for you.

I’m going to go through the most common foods that are likely to prevent you from being able to get a flatter tummy

Highly processed foods are one of the biggest causes of digestive problems. 

Some people might be quick to shrug it off and say that they don’t eat very much processed food.

However, even some foods considered to be healthy they can be highly processed, for example almond milk.

Next on our list of foods that could cause bloating and distention and prevent you from getting a flatter midsection is alcohol.

Beer, wine, vodka, and other alcoholic drinks can lead to irritation in the small and large intestines. 

Dairy, nuts, seeds, and grains may also aggravate the digestive tract; even if they can be considered as foods if they aren’t agreeing with your digestive tract they can prevent you from getting a flatter belly. 

Are These Foods Preventing You From a Flatter Belly?

The first area to focus on for a flatter belly is of course, food. 

Not only should we be mindful of what we eat, but also which foods are irritating the digestive tract. 

Some foods actually create issues in your digestive system, preventing you from getting that flatter belly. 

The key is to figure out what which specific foods are causing issues with your digestive tract because these are not foods for a flatter belly.  At least not for you.

I’m going to go through the most common foods that are likely to prevent you from being able to get a flatter tummy

Highly processed foods are one of the biggest causes of digestive problems. 

Some people might be quick to shrug it off and say that they don’t eat very much processed food.

However, even some foods considered to be healthy they can be highly processed, for example almond milk.

Next on our list of foods that could cause bloating and distention and prevent you from getting a flatter midsection is alcohol.

Beer, wine, vodka, and other alcoholic drinks can lead to irritation in the small and large intestines. 

Dairy, nuts, seeds, and grains may also aggravate the digestive tract; even if they can be considered as foods if they aren’t agreeing with your digestive tract they can prevent you from getting a flatter belly. 

Are These Foods Preventing You From a Flatter Belly?

It’s important to understanding a lot of the foods on this list can actuallyl be healthy foods.  However, you need to know which ones are working with your body. This is very individual.

One method to see if these foods are preventing you from getting a flatter tummy is by eliminating one of these types of food from your diet for 3 weeks. 

Take note and pay attention to any changes in symptoms that could indicate this food is preventing you from getting a flatter tummy.  After three weeks you can slowly add the food back into your diet and see if you get a return of any symptoms.

Symptoms could include some of the following.

  • Digestive problems

  • Bloating

  • Stomach cramps

  • Distention of the stomach

  • Gas

  • Compact stool

  • Loose stool

If you are getting any of these types of symptoms these are probably not foods for a flatter belly. 

Exercises for a flatter belly

Besides identifying foods for a flatter belly for your individual body you want to focus on specific exercises for a flatter belly too.

To achieve a flatter midsection, there are certain exercises that you can do. 

While most people will tell you to do crunches, sit-ups or leg raises, they are actually efficient exercises for a flatter belly.

When you exercise, you must do movements that focus on the inner unit, that strengthen deep abdominal muscles that hold the stomach in. 

However, it’s important to understand that you should not be holding these muscles in, often referred to as sucking in to try and get a flatter tummy.  This can actually lead to problems with pelvic floor muscles.

Remember, you shouldn’t be constantly contracting these muscle groups. They must be able to pull the stomach in naturally.  This will happen by performing these exercises on a regular basis and strengthening your inner unit.

Additionally, it’s a good idea to really work on these inner unit core muscles because they become weak from the aggravation in the digestive tract from the foods outlined earlier in the “foods for a flatter belly” section.

Sleep for a Flatter Belly

One of the biggest tools you need so you can have a flatter belly is getting a good night’s sleep.

Flatter Belly

This is one of the most important, although it’s often the most ignored. When you don’t get the recommended hours of sleep every night, your body experiences hormonal changes that can lead to more fat being stored in your midsection. 

Make sure that you are in bed ready to doze off by 10:30 to 11 o’clock at night so you get the optimal 8 to 9 hours of rest. 

Improving sleeping habits not only helps flatten your stomach, but it’s going to make you feel look and feel better overall. 

How to Get a Flatter Belly Wrap Up

There are no shortcuts or gimmicks to achieve a flatter belly. 

You need to focus on foods for a flatter belly, exercises for a flatter belly, and finally focus on getting better quality sleep for a flatter belly.

How to Stop Being Hungry

In this article, I will talk about how to stop being hungry to help you with your weight loss goals.

From my experience when it comes to their understanding of hunger and their desire to eat. There is a common misconception about these two things. 

More often, people confuse hunger with the desire to eat, thinking that these two things are one in the same. However, there are differences between when you’re hungry and when you just want to eat.

 

Sometimes, when we feel that we’re hungry, it is just our mental desire to consume food that is kicking in. 

One way of knowing if hunger is real or not is to occupy yourself with physical activities. It can be doing the dishes or the laundry, working, or even taking a walk, it doesn’t matter as long as your mind is occupied with other things besides food. 

If the feeling of hunger goes away, then you are not truly hungry, you simply want to eat. 

On the other hand, with real hunger, these sensations will continue even while your brain is preoccupied.

Understanding Hunger

Now, let me explain to you how hunger works. 

Hunger is a normal physiological function. Generally speaking it usually means your body is in need of something.

One of the most common trends we see with clients trying to lose weight is that they complain of being hungry all the time.

Although being hungry is definitely part of losing weight, battling with constant hunger makes weight loss almost impossible to sustain.

Over the years I’ve found that a lot of clients are constantly battling with hunger because they aren’t eating enough food at each meal.

Yes, you need to eat less calories to lose weight.  However, you should still be eating larger volumes of food to help keep you satisfied.

If you are finding yourself always feeling hungry there are high chances you’re not getting enough food to nourish your body and keep you satisfied.

Stop Hunger By Finding the Right Balance of Food

I mentioned wanting a high volume of food to try and stop hunger, while still managing to keep calories lower so you can lose weight.  How do you go about doing this? 

Focus on making your meals with a proper serving size of lean protein and vegetables.  Then at most meals add a thumb size serving of fats and a scooped out handful of smart carbs.  See the images below for proper servings sizes and which foods fall into each category.

For males a starting serving size is double each of those outlined above.

 Finding the right balance of the amount of food to eat differs from one person to another. 

But, these are starting points to help guide a person to get a better balance in your meals.

Most people who want to lose weight will need the following throughout a day (again this is a starting point, it’s very individual)

  • 4-6 servings of lean protein per day

  • 3-6 servings of veggies per day

  • 3-6 servings of smart carbs per day

  • 3-6 servings of healthy fats per day

What if You Still Can’t Stop Hunger?

Another strategy that can help stop hunger is making sure you’re hydrated.  

Trying drinking 250-500ml (1-2 cups) of water before each meal.  If you’re finding you’re hungry in between meals try doing the same thing.

Often, a lot of our clients will find this helps to curb their hunger. 

If you want to learn more about how much water to drink when dieting click here

What If You’re Still Hungry?

If you find you’re eating the guidelines above and you’re still finding yourself hungry all the time, you may want to look towards the difference between hunger and wanting to eat.

Often people confuse physical hunger with the desire to eat.  Often people aren’t physically hungry, but find themselves being pulled towards food.  

Next time you find you’re feeling hungry stop and identify what sensations you are experiencing.

Often people think they’re physically hungry, however, they aren’t experiencing sensations such as stomach rumbling. 

See if you’re being pulled towards specific foods or if you’re still looking to eat healthy food such as chicken breast and broccoli. 

If you find you’re being pulled towards eating less than healthy foods, but have little interest in eating healthier options you are probably in a state of wanting to eat, not true hunger.

 If you’re struggling with a desire to eat instead of hunger those are very different strategies to manage that problem. 

I’ll be covering those strategies in a different article in the future. 

To try out our free weight loss program click here

How to Get Motivation for Weight Loss

In today’s article, I am going to talk to you about how to stay motivated to lose weight.

Almost everyone coming into our personal training studio talk about how they lack willpower, motivation and struggle to keep themselves accountable.

First, I want you to stop and think about why you want to lose weight.

What is it You're Looking to Get from Losing Weight

If you actually stop and think about this, I'm going to put money down that the big thing motivating you is:

  • feeling better about yourself

  • feeling more confident 

  • feeling comfortable inside of your own body

I'm sure there are reasons around your health too.  But, I'm going to put money down, the big motivating factor is essentially feeling better inside of your own body.

This is an important factor when looking at how to stay motivated to lose weight.

Now I want you to stop and think.  What happens when you get off track with your nutrition or exercise plan?

I Have No Motivation for Weight Loss

What I’ve found over the years is that most people start a string of negative self-talk when they get off track with their weight loss plan.

Often they will be using labels like lazy, unmotivated, lacking willpower, and how they can’t keep themselves accountable.

How to Get Motivation for Weight Loss and Be Successful

I want you to stop and think about this for a second. Your goal is to feel better about yourself, feel more comfortable, and more confident. 

However, if you’re using negative self talk to try and get yourself motivated and on-track isn’t that moving you in the complete opposite direction of your goal?

It’s going to be impossible to ever start feeling better about yourself if continue using negative self-talk in these situations.

A lot of people are convinced they have no willpower or motivation.

If you’re feeling this way stop for a second and think about this.

What do you think would happen if told you if you stuck to your diet for 2 years I’d pay you 2 million dollars? 

What are the odds you follow through on your diet? 

I’m going to guess that you’d say extremely high.

The reason I bring this up is it’s important for someone to realize they have willpower, they have motivation, they can keep themselves accountable.

You are capable of reaching your goal.  The problem probably has more to do with the process you’re using to try and lose weight.

Stop Labeling Yourself

What you need to do is stop using negative forms of accountability and motivation.  Stop labeling yourself with all of these negative terms.

One of the biggest reasons people are struggling with figuring out how to stay motivated for weight loss is that they’re confusing beating themselves up with accountability.

What we try and do with clients is to teach them new forms of accountability and try to help them change their perspective on how to hold themselves accountable and stay motivated to lose weight.

This might sound a little strange, but getting off track isn’t a bad thing.

Getting off track is how you learn to get results.

Getting off track is just like a flare going up or a warning signal saying, well there's something that needs to be addressed here, there's something that triggered you to get off track.

It’s an opportunity to figure out what keeps driving you to make choices that aren’t serving you moving closer towards your goals.

I Actually Want You to Do This Right Now

What I would like you to do is actually write out the last time you got off track with your nutrition, with your diet or with your lifestyle when you were trying to lose weight.

Next, stop and think about what happened right before you got off track.

Try and identify the trigger that led to things heading off track.

Then once you figured that out, I want you to actually stop and write out what can you do in the future. 

Focus on an actionable step.  Avoid the trap of saying “I just need more willpower” or “I just have to get more motivation.”

This is what positive accountability looks like.

Positive accountability is the path to sustainable results.

How Much Cardio to Lose Weight

In today’s article I'm going to talk about how to lose weight without changing your diet and only using exercise.  If you would prefer to watch a video instead of reading I have that video available at the bottom of this article.

I decided to write this article because a frequent thing we hear from new clients is “I already eat pretty healthy I just need to start exercising to lose some weight.”

Almost all of the clients who communicate this usually gain one to four pounds in the first four weeks they're training.

A lot of times they think they must be gaining more lean muscle which maybe they are to a degree.

However, if your weight is increasing, you are consuming more calories than you're burning through exercise and your day to day activities. So these clients who are gaining weight are consuming more food than their typical routine.

Today I want to examine how to lose weight with exercise alone.  This how to lose weight without changing your diet.

How to Lose Weight with Exercise Alone

For educational purposes I’ll be using “calorie math.”

Important to note, in reality calorie math does not work out perfectly in the human body, but it serves the purpose of explaining the idea behind what you need to do to lose weight with exercise alone.

First, the basics which you probably already have heard before. To lose one pound of body fat, you have to burn out 3500 more calories than you're consuming.

Next, I’ll use a specific example to show what it would look like to use only exercise to lose weight.

For my example, I’ll pretend today that I'm talking about a sedentary 50 year old female, who's five feet four inches tall, weighs 170 pounds, and she's looking to lose 1-2 pounds per week.

Weight Loss with Exercise Only

How Much Energy Do You Burn in a Day?

Step #1 you need to figure out how many calories you would burn in a day with your current activity levels.  You can use calorie calculators such as this one for free.

Using my example client above,  I’m going with a sedentary example so she goes to work she does her day to day tasks at home like laundry, making the bed, walking around when shopping, etc.

All the normal things you do in your life, but she's not exercising at this point.

Given all this she's going to burn approximately 1851 calories a day.

That's an average of 78 calories per hour with her sedentary lifestyle.
Calories to Lose Weight with Exercise

How Many Calories Does Exercise Burn?

So let's pretend she did moderate biking for an hour, she burned about 390 calories in that hour.

Let's pretend she went running at five miles an hour (considered a relatively moderate pace….but note most sedentary people would find this to be a very intense pace).

She would burn about 476 calories per hour.

Finally, let's say her activity was walking and she was walking at a pace of three and a half miles an hour (again considered a moderate pace but many would find pretty intense) that'd be 344 calories an hour.

See the table below for a summary of the numbers:

Calories Burned with Cardio

You can use calorie calculators such as this one which goes by heart rate (more accurate) or ones like this that have estimates based on different activities (less accurate).

Avoid this Mistake with Counting Calories

With estimating calories burned during exercise there will be individual differences, but these are going to give you a rough idea.

One thing a lot of people don't realize when you're working out on a piece of cardio equipment or using one of these calculators that estimate calories burned.  When the cardio equipment or calculate tell you how many calories you’ve burned this number includes the energy you would have burned if you hadn’t exercised and just gone about your normal day to day life (resting energy expenditure).

How Many Hours of Exercise to Burn 1-2 Pounds per Week?

So earlier I said on average she was going to burn about 78 calories per hour with her sedentary lifestyle.

Next, we need to take that 78 calories off of the numbers I calculated earlier for how many calories she burned performing each type of exercise.  This will give us the actual number of calories she is burning in addition to her sedentary lifestyle.

So in reality, with the moderate biking she's burning an extra 312 calories, with the running an extra 398 calories, with the walking and extra 266 calories.

How Much Cardio to Lose Weight

Let's pretend she's losing weight at a pace of one pound per week.

She would have to bike a total of 11.2 hours hours per week to lose that weight, or run 8.8 hours per week, or walk 13.2 hours per week. If she wanted to lose two pounds per week, you would have to double those numbers.

Cardio for Weight Loss

Bottom line, that means you'd be looking at anywhere from 9 to 26 hours of these activities per week to lose one to two pounds per week.

Just Exercise to Lose Weight

Important, note that that holds true if you kept your calorie consumption exactly the same. When you begin exercising your hunger levels increase do to your metabolism increasing.  

In fact, it’s incredibly challenging to keep your calorie consumption the same without using specific strategies to control calorie consumption or portion control.

For the vast majority of people, this is not very realistic to exercise for nine to 26 hours per week.

I know there is no way I could find that amount of time to exercise while trying to balance work, kids, family, friends and all the other responsibilities of life.  And I spend most of my day in a personal training studio.

Important Note on Exercising to Lose Weight

Finally, there's a few other important things I want to note here if your plan is to use exercise to lose weight without making changes to your diet.

They've done research to see how good people are at estimating their energy expenditure from exercise and guess what we're not very good at it.

For example, once the looked at had participants performing activities and then asking them to estimate their energy expenditure.

In this one study, the average participants guests for how much energy they burned was 800 calories, the researchers had them hooked up to see how much energy they were actually burning and they were burning between 200 and 300 calories on average.

So they more than doubled how many calories they're actually burning with their estimation. Additionally, researchers have also looked at how good people are at estimating their food quantity.

For example, one study I was looking at people underestimated their food consumption by 47%.

On average, in the study, the participants were trying to lose weight most of them thought they were consuming around 1000 calories a day and they are actually consuming 2000.

If you would like to learn more you can find the different studies I mentioned above here (1,2,3)

Why Exercising Can Cause Weight Gain

Near the beginning of the article, I said that most of the clients who are using this strategy and not doing anything that their nutrition gain a few pounds in the first few weeks.

So why is this happening?

There's a few different factors that are probably combining to work against that person.

One, when you're burning out more energy, it causes your hunger levels usually to increase because your body's burning out more energy and increasing the metabolism, your body makes it so that you're actually getting hungrier.

Second, there's another phenomenon that researchers have looked at.

It appears that a lot of people when they increase their exercise levels actually decrease how much they're moving around in their day to day life. So they're just walking and moving around their house less around their office less.

There's also another principle that researchers have looked at where people often justify indulging more often when they begin exercising.

So again, they often overestimate how much energy they're burning out and so they feel it's okay if they indulge a little bit more.

But because they're poor at estimating how much energy they're spending and then how much energy they're consuming, like we talked about, they actually wind up consuming either more than they're burning out.

Finally, your body adapts to exercise. So as you get in better shape, you actually use less energy so you burn less calories doing the same activities.

Wrap Up How Much Exercise to Lose Weight

Hopefully for this article, you can see the challenges with just adding exercise and to lose weight.

It's incredibly challenging doesn't mean it's impossible, but it's really tough for the vast majority of people.

Click here to learn more about how to control calories without having to count calories.

How to Pick Out the Best Yogurt to Eat for Weight Loss (Best Yogurt Canada 2019)

Today I'm going to teach you how to pick out the best yogurt to eat for weight loss.

First, if you would prefer watching a video instead of reading we have this entire article in video format at the bottom of this article.

How to Pick Out a Yogurt to Eat

Most people think of yogurt as being a healthy food.  But the problem is, it can be a highly processed food.  One that doesn't help you with weight loss.

Or on the flip side of the coin, it can be an incredibly nutritious food that helps you reach your goals.

But, you need to know how to pick out a yogurt to eat that is healthy and nutritious if you want it to help you lose weight.  Also, you have to enjoy the taste as well (I'll have some tips later in the article).

Also, if you're looking to lose weight you need to be careful about what type of food you eat.  The reason eating nutritious foods is so important is that it will help you to stay satisfied on fewer calories.

Sugar: How to Pick Out the Best Yogurt to Eat

First, when you're picking out a yogurt to eat, look at the sugar content.

A lot of yogurts, especially low-fat yogurts have extremely high sugar counts.

For example, a lot of yogurts in a serving size have 20 to 30 grams of sugar.

To put that into real world terms, that's the equivalent amount of sugar as eating 2 to 3 servings of fruit loops.

Best Yogurt

What you want to shoot for is getting less than 8 grams of sugar in a serving size.

Also, all of those sugars should be natural sugars in the yogurt, not added processed sugar.

How to Pick Out the Best Yogurt Based on Ingredient Lists

Next, when it comes to learning how to pick out the best yogurt to eat.  Make sure to read the ingredient list.

You want to pick out the yogurt with the least amount of ingredients.

You especially want to look for processed sugar, artificial or natural sweeteners, and other food additives.  

Important, a lot of the other additives will cause digestion issues.

Ideally, when you read the ingredient list, it should have milk and bacteria cultures.

And maybe, some brands will have cream as well.

And that's it.  When picking out the best yogurt you do not want any other added ingredients.

I Don't Like the Taste of These Yogurts

Problem, when teaching our personal training clients how to pick out the best yogurt to eat one of the most common complaints we get is:

“I can't stand the taste of that yogurt.”  

For many, yogurt without all the added sweeteners and additives is way too tart.

An easy solution, add in something natural to sweeten it.

Fruit:

If you put fruit in there and mix it around, you're going to get the sugar from the fruit, as well as vitamins, minerals, and fiber, which will help keep you satisfied.

This will really help you if you're trying to lose weight.  

On the other hand, you want to be careful of adding things like honey, or maple syrup into it.

Again, like the highly processed yogurts with sweetener added you're bringing up that sugar content very quickly, without getting the added benefit of the vitamins, minerals and fiber.

Best Yogurt for weight loss

What if You Love Flavoured Yogurt?

A lot of our clients like flavoured yogurt.  Obviously, flavoured yogurt won't fall in-line with our recommendations on how to pick out the best yogurt to eat.

Something you can do is get plain yogurt that follows the guidelines we've outlined.  Then, you can add a little bit of protein powder into it, to give it some flavouring.

If you picked out the right type of protein powder, you're not going to be adding in a lot of sugar, but you're still going to be getting that flavour.

In addition to that, you're gonna be increasing the protein a little bit, which again, will help to keep you satisfied.  This is especially important if you're trying to pick out the best yogurt for weight loss.

If you're not sure how to pick out the best protein powder we have a video to help you with that:

Low Fat Vs. Full Fat Yogurt for Weight Loss

Next, we have this whole: low-fat vs. no-fat vs. full-fat debate.  Is low fat yogurt better than full fat yogurt? Which one is the best yogurt to eat.

For most people, they don't need to stress over this.  

It's better if they get the full fat versions.  Especially, if you're looking to pick out the best yogurt for weight loss.

The fat will actually help to keep you satisfied, and it doesn't add that much calories.

Reason being, at the end of the day, it's only about a forty-calorie difference per serving, between the no fat and the high fat.

Which, those extra calories are probably going to help you to get less cravings for other foods and keep you more satisfied.

Obviously, there are exceptions to that, where some people would be better off getting lower fat yogurts, if they have a lot of fat coming into their diet, elsewhere.

However, for most people, they're better off with the higher fat content.

So, here are a few of the brands that meet the requirements we're talking about.

Best Yogurt in Canada

PC Plain Greek Yogurt

PC Plain Yogurt

Oikos Plain Greek Yogurt

Liberte Plain Yogurt

Astro Plain Balkan Yogurt

These are just a few examples, I'm sure there's lots of other ones out there that are going to meet everything we're outlining here.

The most important thing is to follow our guidelines for how to pick out the best yogurt to eat.

The most important thing is, you actually read the nutritional information on the side of the container.

Summary: How to Pick Out the Best Yogurt to Eat

Here is a summary of the things you’re looking for when picking out the best yogurt to eat:

  • How many grams of sugar it has (shoot for one that has 8 grams of sugar or less)

  • Ingredients list. Look for one that has only milk, bacteria cultures and maybe cream

  • Don't stress over no fat vs. low fat vs. high fat.  Most people will be bette served with higher fat. Especially, if you're trying to lose weight

  • If you're looking at our recommendations above be careful. A lot of the same brands that we have listed sell versions that don't meet the requirements we’ve outlined in this article

I know this takes a little bit of work but, once you figure out the exact brand, and the exact type of that brand that works well for you, then you can just keep getting that one.

So, there you go. Now you know how to pick out a yogurt.

Again, most important things: read the ingredients, look for sugar, look for food additives, and try to get one that's plain or use some of those strategies to make sure that you're enjoying how it tastes.

“Does Carbs Turn into Sugar?” (Do all carbs turn into sugar?)

Short answer, yes.  All carbohydrates that your body can digest turns into sugar).

But, there is a little bit more to answering the question “do all carbs turn to sugar.”

Wait, carbs turn into sugar?

Yes, carbs from fiber will not be digested so those will not be converted to sugar.  

However, all other carbs will be converted to sugar at some point in the digestion process.

Outside of fiber you can find carbohydrates as starches or sugars in the food we consume.  Both of these will be turned into glucose in the digestion process (glucose is a type of sugar).

Do Carbs Turn Into Sugar

How does your body turn carbs into sugar?

When you eat food it begins the digestion process.  As food moves through your digestive tract carbs are broken down by the system into their simpler forms (ie. Sugar).

Then these sugars are absorbed into the body.  This absorption mostly happens in the small intestines.

Then they are sent to the liver.  At this point the liver will send the carbohydrates into the blood to be transported wherever it is needed (usually the brain and muscles will get what they need first).

If there is extra carbs left over after your brain and muscles have taken what they need the body will store the rest into the liver.

The muscles and liver are the only two places your body can store carbohydrates.  So there is limited storage space. To give you an idea, a 150-pound individual can store around 500g of carbs (about 1.1 pounds) at any given time.

Your muscle and liver will take the glucose (sugar the body has turned the carbs into) and transform it into something called glycogen (simply the stored form of carbs).

From there when the body needs carbs it turns them back into glucose (sugar).

Do too much carbs make you gain body fat?

Yes, your body turns excess carbohydrates into body fat, but that’s also true for all forms of energy such as fat, protein and alcohol.

When your body fills up the “storage space” for carbs in the muscles and liver if there is any more excess carbohydrates they are converted into body fat and stored.

Sugar is Bad Right?

No, sugar is not bad.  There is a big difference between eating processed sugar and your body taking sugar from fruit or potatoes and turning it into sugar.

Carbs aren’t bad.

Yes, excessive carbohydrates create an issue, however, carbs in general aren’t bad.

They provide the body with energy, most people enjoy eating them.  Many whole food sources of carbohydrates are packed with healthy vitamins, minerals and other micro-nutrients.

Belly Fat Exercises (How to Flatten Your Midsection)

First, I want to tell you about a client I had who wanted belly fat exercises.  I’ll call Maggie.

Maggie really wanted to drop a bit of belly fat.

She told me she was looking for belly fat exercises when we first sat down.

I told her there was good news and bad news.

Bad news first.

There aren’t any belly fat exercises. You cannot truly target belly fat through exercises…….but…….

The good news.

You can flatten your stomach pretty easily with a few simple exercises.

Flattening your stomach can make a massive difference in how confident you feel inside of your own body.

Flattening your midsection makes it appear like you have targeted belly fat.

As you’ll see below from Maggie’s picture it can make a massive difference in the appearance of your tummy.

So Maggie was a little hopeful, but still somewhat doubtful when I explained what I’m about to explain to you about how to flatten your tummy.

But, after just a few weeks she was thrilled with the results she got.

Target Belly Fat Exercises

For years she hadn’t felt confident or comfortable inside of her own body.

She would spend a lot of time starting in the mirror after lifting her shirt up to look at her stomach.

Every time she looked in the mirror she’d go through the same negative dialogue in her head.

Saying negative things about herself that I wouldn’t want to repeat here.

So, how’d she managed to flatten her stomach and start feeling more confident?

How to Get a Flatter Midsection

First, understand that most people have stomach distention. That means their stomach is pushed out more than it’s supposed to be.

Stomach distention can be related to a lot of different factors from digestion issues, stress, eating too much processed food, too much alcohol consumption and a host of other reasons.

Regardless of what causes the stomach distention, it causes the muscles in the midsection to stretch out a bit.

As you can see in this picture the stomach is really pushed out distending past where it should.

Flatten Your Midsection

This specific example is largely caused by digestive stress.

There is no change in body fat between these two pictures. It’s simply our process of flattening out the stomach.

It’s not uncommon for us to have clients who aren’t even looking to drop body fat lose 1/2 - 2 inches off their waste by going through this process I’m going to share with you.

What Won't Flatten Your Tummy

Before I get to what to do. I wanted to quickly explain what not to do.

If you’re performing typical crunches and leg lifts they will not help you to flatten your stomach.

In reality, the way that most people perform them will actually have high chances of causing you to have stomach distention.

That’s right the exact opposite effect of what you want.

Deeper Abdominal Muscles to Flatten Your Tummy

If you are looking to try and target your belly and flatten your stomach your best bet is to focus on developing what is sometimes referred to as the inner unit of the abdominal wall.

Some experts have broken the anatomy of the abdominal wall into two groups.

The inner unit (your deeper abdominal muscles) and the outer unit (the muscles closer to the surface of the skin).

The inner unit of ab muscles almost works like a girdle to hold your tummy flat.

Also, the inner unit helps with stability, holding your organs in place, and circulation.

The inner unit muscles tend to work more often throughout the day when you’re doing normal day to day activities. (1)

On the other hand, the outer unit of abdominal muscles will be used when required to stabilize under more challenging activities.

For example, if you’re playing sports, lifting weights, picking up a child or a heavy bag of groceries, etc. (2)

It's important to note that you will also need your inner unit to work in conjunction with the outer unit when you need lots of stability.

Typically, you work the outer unit with exercises like crunches and most leg lifts.

Most people are constantly using their outer unit while exercising and not actually strengthening their inner units.

If you strengthen the outer unit too much without proper attention to the inner unit it can actually cause problems with your posture which makes your stomach look more pronounced.

Later in this article, I’m going to walk you through exercises that help you to get your inner unit of your abdominals working.

That will translate into a flatter stomach which will make it look like you've found exercises to target belly fat.

One Secret to a Flatter Stomach

Previously, I mentioned that working the outer unit of abdominal muscles can cause problems with posture.

This is actually one of the easiest ways to get a flatter stomach.

You can’t simply focus on standing up tall all the time though. You need to actually correct the postural imbalances to help get a flatter looking midsection.

If you want to focus on getting a flatter tummy you need to focus on improving your posture.

I’ll walk you through exercises to help you correct the posture imbalances that create the biggest issues with flattening the stomach.

TVA Vacuum to Flatten Your Stomach

First, I have the vacuum exercise. This targets your TVA which is a set of abdominal muscles that run very deep. (Part of the inner unit of the core)

The TVA are often referred to as the natural weight lifting belt because they play such an important role in stabilizing the spine.

With this exercise it is really important that you focus on feeling the contraction in the right spot (which I’ll explain in the video).

It is easy to have the rectus abdominals (“6 pack” ab muscles) contract and compensate.

Lower Abdominals Exercise for a Flatter Stomach

Next, I want you to target your obliques. But, we are going to do something different than most oblique exercises.

With most oblique exercises there is a lot of twisting. I want you to focus on getting control of these muscles with a static hold.

Again, it is really important to listen to the detail of where to feel this exercise. If you perform this exercise properly it will help you to flatten your stomach.

Change the Pelvis to Flatten the Stomach

In addition to strengthen abdominal muscles you need to fix the posture like I mentioned earlier.

One of the biggest things that causes the midsection to look larger or give you a distended stomach is something called lordosis.

Essentially, lordosis is an increased curvature in the lower back cure.  Typically, it comes with a pelvis that’s tipped forward causes the stomach to looked pushed out.

Belly Fat Exercises for the Core

I’m going to give you a 3 stretches to help lengthen out some of the muscles that will cause your pelvis to drop forward into the position. If you start getting the posture of your pelvis improved, it will instantly make it look like you’ve targeted belly fat.

Finally, the last exercise to help your pelvic position so that you can get a flatter midsection is to get your glutes (butt muscles) more developed.

How Often Should You Perform These Belly Fat Exercises?

Obviously, it’s going to be different from person to person. But, here are some guidelines to help you get started.

  • Frequency: Perform 3-4 times per week for the next four weeks.

  • Reps: Perform 30 seconds on each exercise

  • Sets: 2-3 sets of each exercise. Perform the exercises in a circuit one after another going through the circuit 2-3 times.

Altogether it will take you about 8-12 minutes to go through this whole exercise routine to help flatten your stomach.

Wrap Up on Exercises to Target Belly Fat

Remember, you can’t truly target belly fat with exercises. However, you can flatten your stomach. Which for all intents and purposes makes it look like you have targeted belly fat thanks to your flatter, firmer stomach.

In addition to a flatter tummy, you have the huge bonus of likely decreasing your chances of having lower back pain with all of these exercises.

Finally, remember that smalls things can go a big way if you consistently do them. That’s what we are trying to teach our clients every day.

The weight loss industry tricks people into believing that they need some magic pill or secret diet to start losing weight, get a flatter stomach and start feeling more confident.

In reality, all of those things are distracting you away from taking consistent action day-to-day which is the real secret to reaching your goals.

Best Cardio for Weight Loss (Learn How to Burn More Body Fat)

What’s the best cardio for weight loss?  Let me tell you something important, most people make big mistakes when it comes to cardio and weight loss.

I’m going to share with you 3 key things you need to know to get the best cardio for weight loss.

First, I’ll give you the straight numbers when it comes to cardio for losing weight.  Then I’m going to share with you 2 secrets to burning the most body fat possible from your cardio workouts.

I’ll even share some videos below that explain how to perform cardio so you’re burning the most body fat humanly possible during your workout.

The Best Cardio Workouts for Weight Loss

When it comes to losing weight it’s all about burning out the most energy possible combined with tweaking your nutrition to get into an energy debt (burning more calories than you’re consuming).

Therefore, the best cardio workouts for weight loss will be the ones that burn the most energy.

If you take a look at the chart below you can see how much energy you burn for different cardio exercises.

Best Cardio Workouts for Weight Loss

As you can see the top 3 for burning out the most calories are:

  1. Running

  2. Hiking

  3. Swimming

  4. Water aerobics

I want to stress something important though.  A lot of people don’t realize this. These are not exact numbers.  These are rough estimates of how much energy you’ll burn.

The more someone weighs the more energy they burn doing exercise so it varies based on body weight.  In addition to that, the better shape you get in the less energy you burn during workouts (I’m going to help you to avoid this with secret #2 down below).  Finally, there are genetic differences from person to person.

What’s the Best Cardio for Weight Loss at the Gym?

If you’re searching for the best cardio for weight loss at the gym from the numbers you would go with running..

What’s the Best Cardio for Weight Loss at Home?

On the other hand, if you were looking for the best cardio for weight loss at home you would go with hiking or running.

Secret #1 to the Best Cardio for Losing Weight

Earlier, I said that I’d share with you 3 things you needed to know to answer the questions “what’s the best cardio for weight loss?”

I covered how many calories you’re burning, but what are the 2 secrets mentioned earlier.

First, I want to stress the most important factor when selecting the best cardio workout for you.  What cardio do you enjoy doing the most?

At my personal training studio, a high percentage of clients do not enjoy exercise.  Are you part of the majority that doesn’t have much interest in exercise outside of losing weight?

The most important factor to figuring out the best cardio for weight loss is figuring out which one you can consistently perform.  Most people look at the small picture when it comes to weight loss.

For example, “which cardio burns the most calories?”

In reality, it’s not about what burns the most calories in a workout, it’s more important is what’s going to burn the most calories over the course of 4 weeks, 6 months, or a year.

I know, you probably don’t want to look at the bigger picture. But, if you want to maintain those results you work so hard for I need you to look at the bigger picture just for a second.

If you are more likely to consistently perform a certain type of cardio workout when you’re trying to lose weight you will burn more energy over the bigger picture because you’re likely to continue doing it.

What is the Best Cardio for Weight Loss

Secret #2 The Cardio that Burns the Most Calorie

Earlier I mentioned that most people get caught up in trying to burn the most calories possible to get the best results from their cardio workouts for weight loss.

I mentioned to focus on workouts you enjoy and the importance of consistency.

But, for secret #2 I will share with you the most efficient way to burn calories with cardio workouts.  This means, this is the best cardio for weight loss.

The Number of Calories Burned During Cardio Workouts

The number of calories you burn during a workout is determined by how hard you’re working.  One of the best ways to measure how hard you’re working during a cardio workout is by measuring your heart rate.

Here is a simple calculator you can use to estimate the number of calories you are buring during your cardio workouts.

Here's a free calculator to estimate how many calories you burn.

The reason I mention this is that we are going to use a special technique to take advantage of this principle to burn the most calories possible while you perform cardio.

How to Burn More Calories During Your Cardio Workouts

If you want to get the best weight loss results possible from cardio I highly recommend performing interval cardio training.

The type of activity is far less important than how you’re performing the cardio activity.

Interval training put simply is when you perform a cardio workout where you alternate between fast sprints and easier recovery periods.

With this type of training your heart rate will get much higher which will results you burn more energy during your cardio workouts.  Which results in the best weight loss results possible from your cardio workouts.

Here is a video that explains exactly how to perform the best cardio workouts for weight loss.

Video How to Perform the Best Cardio Workouts

Summary of the Best Cardio for Weight Loss

I’m going to sum things up here.

The more energy you burn during a workout the better it is for weight loss.

But, the more consistently you perform your cardio workouts the more energy you’ll burn over the long-term.

At the end of the day consistency is king when it comes to weight loss.  It trumps everything.

Make sure you’re consistently getting your cardio workouts in.

Want to Learn More About Cardio Training and Weight Loss?

Check out our video on how much exercise you would need to lose weight without changing your diet.

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