Editor’s note: This is a guest post from SpinDiva of the Family In Shape blog.
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Photo by ginamig276
You started a fitness program which includes cardio and weight training exercises. Your goal is to lose weight and tone your body, the problem is that after several weeks of tireless exercise you feel stronger but still weigh the same or maybe even a little more. Looking at the scale at this point can be depressing and send you into a feeding frenzy. There are a couple of reasons this could be happening such as the fact that muscle weighs more than fat and you may be building muscle faster than you are burning fat.
I am going to focus on something a little different, nutrition. You cannot do a 60 minute Spin class, burn 600 calories and then run to the nearest fast food restaurant for a 600 calorie lunch - it just doesn’t work that way. Keep in mind that it takes 3500 calories to lose one pound of fat—yes, one pound, which means that you need a deficit of 500 calories per day for seven days to lose one pound per week. That sounds like a lot and it is but it’s not difficult to do.
Here are few key points to consider:
Your meals are not errands or chores - sit, eat and enjoy what you eat.
Balance your meals throughout the day: Eat a light, balanced breakfast (1% or fat free milk with whole grain cereal; yogurt with granola or fruit; cottage cheese with fruit; egg whites with piece of toast, tea or coffee), followed by a lunch filled with raw foods, lean protein, and healthy carbs, and an equally healthy, balanced dinner.
Fuel your body with healthy carbs and protein before and after exercise: Healthy carbs such as fruits, whole grain foods, legumes; protein from lean meat, fish, poultry, and eggs; for the vegetarian this means protein from soy, legumes, nuts and dairy.
Stay away from fast food and specialty coffee shops — at least for a while: A frozen coffee can has as many as 350 calories, a burger with fries=over 1000 calories easy
Include lots of raw foods and whole grain in your diet: if you need a snack between meals or need that 3:00 pm lift you want to look at all fruits and vegetables (except potato) but including sweet potato; whole grain breads, brown rice, whole grain cereals, and low fat dairy products.
Log what you eat each day: Helps you stay on top of your nutrition goals. Log every bite, every candy, every potato chip and every drink. Do this for a couple of days just to see where your calories are going.
Read the food labels: Very important that you become familiar with food labels—how else will you avoid eating something you shouldn’t.
Avoid foods high in sugar and sodium: Aim for balance. Some foods are low fat but have a huge amount of sugar and sodium to make up for the lack of taste and nutrition. These foods will not fill you up for long.
Drink plenty of clear water before during and after exercise: Sip it throughout the day, sometimes you’re just thirsty, not hungry.
Keep healthy snacks handy at all times for days when you have to eat on the go: Granola bars that are high in protein and fiber; home-made trail mix (granola, dried fruit, nuts, whole grain cereal in zip lock bags or plastic containers); portable fruits such as apples, pears, bananas, oranges.
Your body will react based on what you put in it, regardless of how hard you exercise; losing weight requires that you provide your body with well balanced nutrition and exercise. It doesn’t have to be a chore and it doesn’t have to be difficult for you or your family. Change the way you eat and your family will follow. When you eat healthy together you are more likely to make this a part of your family’s healthy living style and everyone will benefit in the long run.
Eat Well, Stay Well - Spin Diva!
译文:
你的健身锻炼对你没起作用吗？
编者按：这是Family In Shape blog网站上斯宾-迪娃发的一篇帖子。
你开始了一项健身计划，其中包括心肺及减肥训练。你的目标是减肥，使你的身体匀称。但问题是经过几个星期的不懈练习，你虽然觉得更强壮了，但却体重依旧，或者甚至还可能增加了那么一点！此刻看着那个磅秤会让你感到沮丧，说不定很想大吃一顿。发生这种事情有几个原因，例如肌肉的重量超过脂肪，你长肌肉的速度超过燃烧脂肪的速度。
我要说的重点会与此有些不同，我来说说营养。你不能在上了一堂60分钟的自旋课，消耗了600卡路里后，就跑到最近的快餐店吃一顿600卡路里的午餐-这么做毫无效果。请记住，消耗3500卡路里才能减去一磅脂肪-是的，一磅，这意味着你需要每天净消耗500卡路里，持续七天才能减去一磅。这听起来像是不少，确实如此，但也不是难事。
下面是需要考虑的几个要点：
你的三餐不是公差或者苦差-坐下来吃饭，享受你吃的食物。
你的全天膳食要均衡：早餐要吃得轻松和均衡（ 含1 ％或无脂牛奶加上全谷粥； 酸奶加上格兰诺拉麦片或水果；软干酪加水果；鸡蛋白加一块土司，茶或咖啡），午餐再吃生食为主的食品，外加瘦肉蛋白，健康的碳水化合物，晚餐也要吃的健康、均衡。
在锻炼前后要吃健康的碳水化合物和蛋白质：健康的碳水化合物诸如水果，全麦谷物食品，豆类；瘦肉蛋白，鱼，家禽，蛋；对素食者而言，这意味着大豆，豆类，坚果和乳制品里的蛋白。
远离快餐店和特色咖啡店-至少在一段时间内：一罐冰镇咖啡可以有多达350卡路里的热量，一份汉堡加薯条=1000多卡路里。
你的食谱中应该包括很多生的食物和全麦谷物：如果你需要餐间小吃或需要下午3点的下午茶，你可以吃各种水果或蔬菜（土豆除外）但包括山芋；全麦谷物面包，糙米，全麦粥和低脂乳制品。
记录你每天吃的食物：有助于你实现营养目标。记录你所吃的每样东西，每一个糖果，每一个土豆片和每一杯饮料。这样做几天就是为了看看你的卡路里去了哪里。
阅读食物标签：熟悉食物标签对你非常重要-否则，你如何避免吃不该吃的东西呢？
避免含高糖和高钠的食品：力求均衡。有些食品虽是低脂肪，但有大量的糖和钠用来弥补乏味和营养。这些食品很快就不能满足你的营养需求。
锻炼前后要喝大量清水：全天都要小口喝，有时你只是渴了，而不是饿了。
如果你需要数天内在运动期间进食，那就需要随身带一些健康小吃：含有高蛋白和高纤维的格拉诺拉麦片棒；自制的杂烩（格兰诺拉麦片，干果，坚果，全谷粥，把它们放在拉链袋或塑料容器里）；方便携带的水果如苹果，梨，香蕉，橘子。
你的身体将根据你所吃的东西做出反应，不管你是如何努力锻炼；要想减肥，你就需要让你的身体得到均衡营养和锻炼。它不一定是苦差事，对你和你的家人来说也不一定困难。改变你的饮食方式，你的家人也会依此而行。当你们都吃得健康，你更有可能使之成为家庭健康生活方式的一部分，而且长此以往，每个人都能受益。
吃得好，身体好-斯宾-迪娃！