So many people don’t understand what Fat Burners really do. Are they diet pills? Do they work? How do they make you feel? Will it help you lose weight? How fast should you see results? When is it best to take them? These are many of the questions we get about Thermogenics (AKA Fat Burners).
First, watch this quick video, where Steve explains what thermogenics actually are – and what they do.
Now, to answer some of those questions.
Are they diet pills?
Do they work?
Yes, but not if you are depending on a fat burner alone. Fat burners can give you the edge you need to be more apt to move, exercise and stay active. It will increase calorie burn, but you have to understand how easy it is to erase those calories with poor food choices. Let’s say, for example sake, you burn 200 extra calories a day when on a fat burner. You could erase those calories easily with a big gulp coke or an extra snack. For this reason, fat burners work best when you combine it with exercise and diet.
How do they make you feel?
Some fat burners make you feel like you’ve had 10 cups of coffee. The old school fat burners that had ephedra in it really freaked people out. However, I think most fat burners today are more mild feeling in comparison to the Ephedra, caffeine and aspirin variations. People may complain about feeling anxious and jittery on some fat burners. Since I have heart palpitations, I have to watch out for fat burners that get my heart racing. ThermoHeat doesn’t make me feel that way at all. It makes me feel focused and more apt to stay moving, but I don’t feel like I’m on speed or anything. Basically, the answer to this question is “it depends”. Every fat burner is different.
Yes. If you are burning more calories than you are consuming, you will lose weight. The key to success is to make the most of the fat-burning opportunity. Exercise when you are feeling energized and avoid replacing calories with poor food choices. However, if you aren’t going to track calories or even try to be in a caloric deficit, you probably will not get the results you want.
How fast should you see results?
How fast you get results depends on how dedicated you are to your weight loss goals. First, you need to know that you should feel results right away. You should feel more energized and more focused pretty quickly. This should help you WANT to workout and stay more active, which can often be an issue for many people. People lack the motivation or the energy to workout. BUT, if you don’t workout and you refuse to be more active, you aren’t going to get all the goody out of your fat burner. If you are taking ThermoHeat, you should also not feel as hungry, which can help with controlling your appetite. So, in many ways, you should be getting results almost immediately. However, if you are talking about seeing results on the scale, that’s a different story. The results you get are dependent on consistency and accuracy. Staying consistent with eating low-calorie foods and exercising will get you faster results. Accurately tracking calories burned and calories consumed will help you get the best results. But if you plan on just guessing your way through the day, I can only guess your results (and I would guess they won’t be what you want).
When is it best to take them?
Personally, I like taking Fat Burners to help give me an edge when I’m taking my training or dieting up a notch. I only take them for a season, and then I go off for a while. For example, I took ThermoHeat to help me prepare for my competition. It REALLY helped me get my 3 workouts in a day (2 cardios and 1 weight training workout) when I was extra low on calories. I honestly don’t think I would have had the oomph to do it without it. It’s also great for people who are starting a workout and diet plan. It can give people the mental and physical boost they need to get in a routine. It also will help increase energy when people would typically experience a loss of energy from just starting a diet and exercise program.
Before I close, let me be super clear. If you want to lose weight, the first thing you need to focus on is diet. You need to learn to track calories and stick to a caloric budget (I like using the LoseIt app for this). Second, you need to get in a good exercise routine. It doesn’t have to be an intense workout everyday, but a consistent workout routine you can stick to. Third, once you are willing to commit to eating right and exercising, THEN you can add supplements to the equation, like protein, creatine, fat burners, etc. Sadly, people often do the exact opposite, because making a protein shake or popping a pill is a lot easier than committing to a lifestyle change. You should never rely on supplements – they are only to SUPPLEMENT what you are missing and enhance what you are already doing. They are the icing on the low-cal cake! As long as you understand that, you are golden. Are they effective? Heck yeah, when they are used correctly! As long as you realize there is no protein shake or fat burner alone that will get you ripped like you see in the ads. Will they help? Absolutely! But, if you want results, you will be required to work for it. But I do promise you it will be SO worth it!!!
CLICK HERE to learn more about the fat burner we take, ThermoHeat.
Losing weight can be very challenging, especially if you aren’t prepared for trials along the way. Since everyone experiences trials and failure on the road to success, the best way to conquer them is to be ready for them. Luckily, most people struggle with the same challenges. Here are 5 of the 10 common stumbling blocks I shared in an article for Answers.com. Click HERE to read all 10 at Answers.com.
You can’t fix a problem you haven’t admitted to. This is why admitting your problem is the first step in addiction groups. If you can’t be honest with yourself, you can never overcome the problem you aren’t willing to admit you have.
2. Lack of support
If you had an alcohol problem, your loved ones wouldn’t keep alcohol around. However, people don’t think about having a weight problem as having a food problem. If you suffer from obesity, you likely have self-control issues with food and need more support. If you want success, share your concerns with your family and friends. Be honest with your loved ones about your weaknesses. Explain how much you need their support and protection against temptation. The more your family can understand your needs, the easier the process will be for you.
With everyone’s crazy schedules, you shouldn’t be surprised when fatigue strikes. Instead, you should expect the temptation to skip your workout. As soon as that thought crosses your mind, remember how energized your body feels after a workout. The same way laziness breeds more laziness, staying moving helps you keep moving. The best way to get energized is to get moving.
The easiest way to conquer temptation is to avoid it. It is difficult to eat junk food if there is no junk food around. Sadly, many people start a diet plan with all kinds of unhealthy foods still in the pantry. Even worse, many people continue restock the pantry with foods that aren’t on their diet. Even if your family is not overweight, junk food is unhealthy food and should be replaced with healthier options. Purge your kitchen of anything that would be a temptation for you. If it’s out of sight, it is easier for it to be out of mind.
People make mistakes. It’s easy to miscalculate calories, cheat on your diet and skip workouts from time to time. Regrettably, you can let one small slip keep you down if you aren’t careful. The best thing you can do is forgive yourself and plan your comeback. As the silent film actress, Mary Pickford, says “If you have made mistakes, even serious mistakes, you may have a fresh start any moment you choose, for this thing we call “failure” is not the falling down, but the staying down.” Failure is almost inevitable, so expect to fail along the way. Your weight loss success will be determined on how fast you recover from each fall….READ MORE
People do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.
When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.
As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.
Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!
Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!
Download the LoseIt app today and start taking control of your eating – and your body!
Many people grocery shop with the best intensions, searching for low-fat low calorie items. However, just because an item is low calorie or low fat doesn’t mean it is the best choice. A great example of this is Greek Yogurt.
Before you can decide which yogurt to purchase, you need to ask yourself “what type of fuel do I need?” and “what are my goals?”. What do I mean? When I added my yogurt into my LoseIt app, I realized my yogurt was one of the small things throwing off my goals. I was getting more carbs than I wanted and I noticed my protein wasn’t quite as high as I expected (especially at breakfast). As I looked a little closer, I discovered the difference was my yogurt. I had gone from plain greek yogurt to vanilla (and had no idea it was non-fat).
Non-Fat vs. 2% Fat Greek Yogurt
As I compared the 2 yogurts, I was surprised to see how different their profiles were. See for yourself!
The non-fat vanilla yogurt has zero fat, but a whopping 20g carbs (and 20g SUGAR!) – and only 14g of protein compared to the 2% which only has 7g carbs and 17g protein. Don’t boycott non-fat vanilla yogurt just yet though. There’s more to this story than just choosing low-cal, low-carb foods.
While the 2% plain yogurt is ideal for a breakfast, snack or meal, there is one time of the day the non-fat vanilla yogurt would the perfect fuel for you – after a workout. You see, after a workout you want protein and sugar (to help push the protein through your system quickly). You also don’t want to have anything that would slow digestion in it (like fat). So, the non-fat vanilla yogurt would be a great fuel for those times you can’t get a post-workout protein shake. Since you can buy yogurt in small containers, this makes a great alternative to a shake if you are traveling or in a pinch.
When it comes to breakfast, stick with the 2% plain (unsweatened) greek yogurt. The fat will help the yogurt stay with you longer, keeping you full and energized. You get more protein and also less carbs, which is great for all of us trying to limit carbs and sugar while building or maintaining muscle mass.
Remember, not all yogurt is created equal. If you have some regular yogurt in your fridge, you need to compare labels. For instance, plain Yoplait yogurt has 33g carbs and ONLY 5g protein! That’s MORE calories, MORE sugar, MORE carbs and much less protein and nutrition for the fit peep.
Even Yoplait Lite has double the carbs and sugar than Chobani’s plain Greek yogurt. This means you will be hungry about 30 minutes after you eat the stuff, and that’s not what any dieter wants to hear!
As you track calories and learn more about nutrition, take your time studying labels and shopping for foods for fuel. Dieting isn’t just about choosing low-calorie foods, it’s choosing healthy foods that give you the nutrients you need without the extra riff-raff (sugar, fillers, etc). When you eat like this, you’ll discover you aren’t really dieting at all, you are just eating smarter!
When someone is desperate, how hard to they seek to get help? If someone is in pain, how quick to they seek comfort? When someone needs guidance, how much effort do they invest in finding it? If someone loses a job, how hard are they searching for a new one?
Over my years in the fitness industry, I’ve marveled at how many people who desperately need help are not desperately seeking it. I think of the story about a crippled man in the Bible who lay by, what was believed to be, a healing pool for YEARS. He literally lay there waiting for someone to pick him up and take him to the pool to get healed. I think many people (including me at times) are like that guy, waiting on someone or something else to do all the heavy lifting. Sometimes it’s because we are overwhelmed by the task that could be required of us to take action. Many times it is just pure ignorance – we have no idea what to do. Sadly, most of the time, it is just pure laziness. We’d rather hope for a miracle, than exert ourselves in fear doing a lot of work for no reward.
Listen, people who work get the reward. People just have unrealistic expectations, and they have a warped definition of the word “work”. They do a little work, and expect a big reward. They work for a short time, and expect the payoff to keep coming even if they quit.
Seek and You Will Find
It is rare that I see someone really seeking to lose weight who doesn’t lose it. People will often say “I tried, I really tried”, but if you were to reach deeeeep within their soul and could get the truth out of them, the real answer is “I tried a little”, “I tried once”, “I thought I tried”.
If you try to play the piano for the first time, you don’t expect to play Beethoven within a few “tries”. No, you don’t even learn a song at first. You start by learning the basics (#boring #uneventful #nofun). You have to learn the fundamentals before you can even read music or learn a song. With practice, you finally get to learn a song. You celebrate when you can finally play “Mary Had a Little Lamb” with one hand. Then, you celebrate again when you learn to add your left hand. Then, after practicing, practicing and practicing, you begin to play the same song a little better, a little easier. Then you are ready for the next song – and it will be just as elementary as the first.
I can remember piano lessons, and I admit I was SO impatient. I would get so frustrated. I wanted to immediately jump in and play a more difficult “cool” song effortlessly without much practice. As a result, I’d take shortcuts. I’d play by ear, instead of reading music. I’d make up things that sounded good just so I could keep appearing to move forward. The problem was, I wasn’t moving forward. I was exactly where I left off. I might have “sounded” better, but I had not improved.
How often do we act like this in life? We do what we want to do to make us appear more successful (with our job, with our weight loss, with relationships, with God), yet many times we are exactly where we left off – exactly in the same place we were when we stopped actually WORKING.
I want to challenge you today to SEEK HARDER. Seek the things you desire to improve in your life with all your might. Seek answers to your weight loss plateau, seek help in your marriage, seek God in your life – and seek until you find.
God doesn’t ever ask us to do work for no reward. A matter of fact, He constantly talks about what we “get” when we seek Him. The key is understanding the word seek. I think we think of the word “seek” more like Steve seeks something in the fridge. He opens the door, looks at the contents and closes the door saying “Bonnie, where’s the BBQ sauce?” I’ll reply with “it should be in the door”. He’ll tell me he looked there. I will go on to list a few other places it could be and he’ll tell me he looked there too. The fact is, he didn’t really SEEK, he looked. Of course, I’ll go right to the refrigerator, open the door, move a few items out of the way and find it within 30 seconds. Why? I wasn’t looking, I was seeking.
Vines Dictionary’s definition of ‘Seek’:
To “seek” to ascertain a meaning (meaning, seek until you understand)
Are you seeking things like that? Are you seeking God like that? Are you seeking answers to your marriage issues or weight issues like that? Striving for, seeking until you fully understand, seeking until you find what you are looking for?
I had to laugh when Joyce Meyer was talking about how people act like they don’t understand what “seeking God” means. She then listed off a few examples of how we seek out stuff in life, like the woman seeking a 75% OFF sale or the guy in the deer stand seeking the deer in the freezing cold.
Don’t you think your life is worth the effort to REALLY seek the things that really matter? Your physical health, your spiritual health – happiness, joy, peace and well-being?
Today, make a commitment to stop looking and start SEEKING.
Today’s Spiritual Workout:
I love those who love me, and those who seek me diligently find me. Proverbs 8:17
Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened. Matthew 7:7-8
Seek the Lord and his strength; seek his presence continually! 1 Chronicles 16:11
But seek first the kingdom of God and his righteousness, and all these things will be added to you. Matthew 6:33
The young lions suffer want and hunger; but those who seek the Lord lack no good thing. Psalms 34:10
Sometimes I feel like I need a little boost to help me reach my goals. While I don’t normally take a lot of supplements aside from protein, vitamins and creatine, I do occasionally add a fat burner to the mix to give me that edge I need when I’m starting a new diet or I’m just kinda feeling blah. So, when I got the opportunity to try ThermoHeat, I jumped right on it – because NOW was one of those times!!
Being a fitness professional, I hate when diet pills claim to help you lose weight, get ripped, get your man back and fix all your problems (because you know some companies do make crazy claims like that!), however ThermoHeat just says it like it is – no fluff, just science (Click here to see clinical studies). It says it’s boost metabolism (and it DOES), helps manage your appetite (and it DOES!) and enhances energy and alertness (and it most definitely DOES).
You might have seen the ThermoHeat feature in Fitness RX. Basically, ThermoHeat is made up of a variety of nature’s best antioxidants, herbs, extracts and supplements. For instance, ThermoHeat has capsaicin in it, a chemical found in red chili pepper used to make paprika which reduces appetite & increases metabolic rate. Read more. While I’m no dietician or chemist,and can’t explain all the ingredients, I can tell you what this product does for me – or doesn’t do I should say!
Unlike many other thermogenics, ThermoHeat doesn’t make me jittery. Since I have heart palpitation issues, this is super important for me. Some fat burners make me feel very uneasy, but ThermoHeat is energizing without freaking me out. I can actually FEEL the warmth of the ingredients, warming me up from the inside – which is just plain cool (or hot, I should say). Increased body temperature results in more calories burned throughout the day.
Not only am I burning more calories at rest, the energy ThermoHeat gives me makes me want to burn even more calories. This is the edge I need to get my butt going on those days I’m not “feeling it”. Let’s be realistic. I would be lying if I told you to pop this pill and you’ll lose weight. While you will burn a few more calories a day and you may not be as hungry through the day, you will miss out on its benefits if you aren’t exercising and eating clean. What I love about ThermoHeat is I’m not only burning more calories, but I have the mental boost (more energy and alertness) to WANT to workout more. That’s the boost I’m talking about.
I have taken ThermoHeat before a run or before a class and LOVED the added energy! I don’t suggest taking it right before exercise (especially if you haven’t eaten) simply because the warm feeling feels more intense to me when I am huffing and puffing too, but if I take it with food or an hour before exercise I feel SUPER-FANTABULOUS! Seriously, the other day, I was SOOOOO DEAD! I really, REALLY didn’t want to go to the gym, but I popped some ThermoHeat (I know, it’s not a pre-workout pill, but I figured what the hay!) and DRUG my lazy bones to the gym – and ROCKED it! I totally left the gym feeling 10 foot tall and bullet proof. ThermoHeat is energizing indeed! Just ask Steve, who accused me of taking crack on the last BCx Boot Camp show on LiveExercise! lol After taking ThermoHeat, I was quite the energizer bunny! 🙂
Lastly, ThermoHeat is also an appetite suppressant and I DEFINITELY noticed I am not near as hungry now that I’ve been taking ThermoHeat. I do NOT condone going long spans without eating (we need to boost our metabolism by eating ever 2-3 hours), however, the other day I realized it was 6:45pm and I hadn’t eaten ALL day. I completely forgot – that is NOT like me! When I finally did eat, it wasn’t from hunger, but just because I knew I NEEDED to eat.
Basically, my take on ThermoHeat is this. If you want a little kick in the pants and need more energy without the jitters and heart racing, you should try ThermoHeat. I’ve actually never been so good and consistent about taking supplements. With ThermoHeat, I’ve been extra good about taking it on a regular basis like a good girl! Why? Because I’m comfortable taking it and it works! (oh yeah, and I have a lost a couple pounds too!)
SO thankful I got to try this product. I definitely give it 2 thumbs up!
OK, can I get a count by lifting your hands: Who wants to be weak? I’m pretty sure no one is raising their hand right now. No one is jumping up and down saying “Meeee! Meee!” No one wants to be weak. People want to be STRONG! And even if they are not strong, they want to appear strong.
What is required for strength? Well, in the fitness world, building strength requires lifting things that are quite difficult. It requires putting your body under great pressure. Our body doesn’t get stronger using the same 5lbs weights we started with. No, we have to keep moving up, keep trying heavier weights and keep challenging our body – many times to the point of failure (or perceived failure).
I personally HATE to fail. That’s why I hate pistol squats. I only can do so many before complete failure. Not only that, I can’t do them really well, and I can’t do that many of them. Even if I do as many as I set out to do, I consider myself a failure because they aren’t deep as I want, I’m not flexible enough to hold my dang foot out in front of me and I am not strong enough to pump that many out. I leave that exercise every time feeling like a big fat failure.
This is why I don’t like doing them. This is why I want to quit trying them. I stink at them. BUUUUT, I know I will NEVER get any better, any stronger or any more flexible unless I keep trying them.
Part of success is mastering the art of failing without it getting in the way of your goals.
We must realize every success requires many failures. We MUST fail to succeed. Every failure teaches us what not to do, it tests our strength, it teaches us discipline, it challenges our poor attitude and it grows our character. The good news is with every failure, is also a mini-success. These smaller successes help keep us trying. BUT, without trying, we never experience the small successes.
No one likes to fail. In fact, people try to avoid failure at all costs. People don’t love, for the risk of a failed relationship. People don’t pursue their dreams, because of the risk of failure. Many people don’t even start a diet or workout program because they don’t believe they can succeed and don’t want to be a failure in that too. However, if you want to succeed, you need to be ready for many failures (big or small) along the way. Part of success is mastering the art of failing without it getting in the way of your goals.
Don’t give into your weaknesses. Decide to be strong today. Accept that failure is a part of life, and the more chances you have to fail, the more chances you have to succeed.
When you go into a marriage, you each come with a lot of baggage – baggage you might not even know you had. At first, you are so in love you don’t notice the weight you each carry right away. Over time, the burden of carrying the extra junk begins to show – and new junk gets piled on too! In many ways, marriage is like weight loss. It requires a permanent commitment to succeed, and it takes a lot of work, discipline, balance, self-control and constant effort if you want to maintain it.
Today we celebrate 20 years of marriage! This above photo was of Steve and I at a company beach party in the early part of our marriage (in the 90’s – that explains the high waisted swim suit I had on! OMG!). The party was put on by Steve’s favorite boss of all-time, Tom Kane of the Center for Orthopedic Sports & Physical Therapy in Tallahassee, FL. We thought we were so fit. haha! Boy did we have a lot to learn!
Sure, we worked out. We even did occasional cardio! lol However, we were merely in the honeymoon stage of both our marriage – and our fitness. The newness was fun and exciting. We were beginning to do a lot right, but we were still doing a LOT wrong.
Over the years, we not only learned that marriage was going to be harder than we thought, and so was staying fit and healthy! It’s taken years to learn how to eat healthier and work out better (more effectively and more efficiently). We’ve learned how to maintain a healthier weight by managing calories and practicing self-discipline. Instead of yo-yoing up and down, binging (cheating) and then crash dieting, now we eat pretty healthy all the time with small cheats here and there – which is a healthier and happier way to live. We rely less on exercise to erase our food “sins” and more on self-control and keeping our diet and lifestyle in balance so we don’t have to spend 2 hours a day in the gym.
I encourage you to always work to improve. Alway seek knowledge. Always work at it! And always remember you are learning every single day – even in your failures. And, most importantly, NEVER GIVE UP. All the hard work, all the failures, all the mistakes, all the struggles are WORTH IT as LONG AS YOU stick to the commitment you first made. If you quit, all the work was for nothing.
I’m so thankful Steve and I have stuck it out, even when the hard work didn’t seem to work right away (like doing a new fitness program…and you wonder when it will EVER pay off!). Sound familiar? I am telling you! There were days we both were nearly convinced we couldn’t succeed no matter how hard we tried. Now we laugh at that thought! And the same goes for you – in whatever you are striving for. Don’t give up when things are tough…chances are, victory is JUST around the corner!!!
Keep your eye on the prize! Don’t look back and keep pressing on. The reward is greater than you could EVER imagine!!!! Whether it’s weight loss or your marriage. The reward is worth the work!
❤ Love you Stephen James Pfiester!!!
My body wants to do a lot of things that are bad for me. It wants to overeat, to overreact, to be lazy, to be angry at times, to be comfortable all the time, to protect itself… but that’s not what I want. So, I work hard to not give my body what it wants. I fight to do what is right, because what my body wants and what is right are two totally different things most of the time.
Sadly, we often let our body beat us up, without even trying to fight back – even if it goes totally against what is best for us. You may say, “but I just have no self-control”. Yes you do. Joyce Meyer was talking about this yesterday. She said she used to throw a fit when her kids would make a mess, and just totally lose her temper. For the longest time, she sincerely thought she just had a bad temper she couldn’t control. Then one day she had of her pastor coming to her house during one of those fits. She said it was clear she would have snapped out of that fit so fast it would make your head spin, and open that door with a glorious happy hello and not care at all about what the kids did. Why? Because we tend to practice more self-control in front of people we respect or want to impress.
You see, if you have the self-control to not overeat if I were sitting at the table, or if you are doing a weight loss contest for a big prize, then you can do it when no one’s looking or there’s no prize money. Unfortunately, we act our worst when no one is looking – but YOU know what you are doing. YOU are looking. So why don’t we matter more to our own self? It’s great for your trainer to be proud of you, but don’t YOU want to be proud of YOURSELF?
I want to challenge you today to practice more self-control. Every time your body tells you it wants to taste something sweet or wants a second plate, decide to put up a fight. Pretend you are in a ring with all your friends cheering you on. Envision yourself sitting with your most respected trainer or fitness professional. Think of how you would eat if Bob Harper were in your kitchen. Don’t think of what you are missing out on or what you are losing that moment, think of what you are LOSING if you give in – and think of what you are GAINING if you refuse your body’s desires.
Stop & Think
I believe many people fail because they simply don’t think before they cheat. Remember the old saying “WWJD?” (What Would Jesus Do?” Sometimes we need reminders like this to force us to think before we act. If I allow myself enough time to have a conversation with myself about what I am being tempted with, 9 times out of 10, I’ll talk some sense into myself. However, if I just grab something and push any accountable thoughts out of my head, I’m doomed.
Below are 6 really good questions to help you stay on track and learn to lead with your head, not your stomach.
6 Questions to Ask Yourself Before You Cheat
1. Is this going to bring me closer to my goal, or further away?
2. Am I wanting to eat for fuel or fun?
3. Will I feel better after I eat this, or worse?
4. Is it worth the calories? (If it ain’t worth it, don’t eat it!)
5. Would I eat this if ______________ was sitting next to me?
6. Will I be able to burn this cheat meal off in one sitting? (because you don’t want to eat in one sitting more than you can burn off)
It takes about 1 mile to erase 100 calories. A typical cheat meal at a restaurant can be well over 1,000 calories. That’s 10 miles you’d have to walk to erase that meal.
I don’t know who we think we are fooling when we think we can get away with eating crappy food, or eating too much food, just because no one sees us doing it. Even if we eat with no one watching, and we throw away all the wrappers and the pizza box, there will still be evidence of our poor choices eventually – and that evidence shows up as body fat, muscle loss and/or weight gain.
We need to make sure we aren’t just “acting” health, but we ARE healthy. If you really want to get results, it’s time to be honest with yourself and deal with your food demons. It’s time to clean up your act because your food should look as lean and healthy as you want to look.
Come out of the closet
2 signs you don’t have control of your diet:
1. You workout all the time. Are you, or someone you know constantly at the gym, yet still struggling with their weight? Does that make you a bad person? No, it just means you are super disciplined with exercise – but it can also mean that you are not disciplined enough with your diet. If you manage your diet better, you could relax a little and not have to workout so much. To get the best results, you should be as disciplined in the kitchen as you are in the gym.
2. You are gaining weight, or not losing weight. You can complain all day long and tell me all the reasons you are not losing weight, but weight loss comes down to one thing – calories in vs. calories out. The fact is, 9 times out of 10, it’s not what you are DOING but what you are EATING. A simple fix is counting every calorie you eat for 7 days straight. If you lose weight, then you know you have been eating more than you thought.