Eat MORE and lose weight?………well that got your attention didn’t it?
Before you read on I want to be upfront. There is no magic in this information. No, I am not going to sell you a miracle substance. I am not going to convince you there has been a breakthrough in science and a discovery that will astonish you. There is no thorny once thought extinct plant that you can sprinkle on the cheese burger of your dreams and LOSE weight! And no it is not available at one low price for a limited time….sorry
I am going to just show you a couple slides from a real person’s calorie management device to illustrate the power your small choices have in a day.
What do I want you to learn from it?
(1) Small choices add up
(2) You can eat more when you move more
When I was a Kinesiology student I remember hearing about some studies where large companies would hire a specialist to come into the sedentary workplace to come up with a plan to introduce more movement at the work place. They did mean things like lock the bathroom door to force people to walk further to another bathroom. They turned off escalators, introduced standing workstations, provided lunch time exercise classes, and several other “forced movement” tactics.
By the way forcing people to do things is never a way to actually change anything. Change begins from the INSIDE, not by forcing change in the external environment. STOP AND TAKE THAT IN Change is an inside job!!!
FOCUS Ira Ok back to the experiment. I recall thinking (very sarcastically I might add) “Really? As if taking stairs, parking the car further away or standing at my desk would add up to anything significant.”
Enter the calorie management device.
I starting working with a device a couple years ago that you wear on the back of your arm all day, you can even sleep with it on. This device measured with over 93 percent accuracy how many calories you burned in a day. I was testing the device on myself and was surprised by the results. On a Friday I had gone to the gym in the morning and done a really intense 1 hour spin class. Then I return home and sat at my desk for a good chunk of the day catching up on administrative tasks. Saturday morning I woke up early, cleaned around the house, walked around the mall, did some grocery shopping, shovel the driveway (it was winter), and did not workout.
Well guess which day I burned more calories on? I will give you a hint it was not the day I worked out! What the device reveal to me was the vastness of the impact our sedentary lifestyles are having on us. You may go to the gym before or after work but if you are still sitting all day it may come as a surprise to you how few calories you are actually burning.
Here is two days in the life of one of my clients.
DAY #1 A movement filled day!
On this day working out, running errands, walking the dog, shopping around the city her calorie burn was 3201 calories. Which means she can eat 2200 calories and still be on track to lose 2 pounds by the end of the week!
Lets compare that to a couch day. She did not leave the house, she watched TV, read some books, and got up to prepare some meals. In the evening she did a little extra time on her feet cleaning up and preparing a meal.
Day # 2 Sedentary Day
On this day she burned almost 1000 calories less than the previous example. Guess what that means? In order to stay on track for a 2 lbs a week weight loss she would only be able to consume 1167 calories. That is nearly 1000 calories less then Day #1!
What does 1000 extra calories look like?
24 Almonds (163)
Hard Boiled Egg (72)
2 slices of bread (120)
1 cup of cubed avocado(241)
Roasted Chicken Breast (280)
SO how can you eat more and still lose weight, move MORE! This is the way I look at it. Small changes do add up! Moving more allows me to add more nutrient dense food to my daily routines. Food is medicine and if I can eat more of the healthy stuff it is going to help deal with the nutritional deficits that are occurring with the standard north american diet.
One last note, be conscious of how much movement you are doing in a day. Each day may not present itself with the same opportunities to move. So if you find yourself on a day where you are moving less, eat less. Equally as important if you are moving more, EAT MORE! Not just for the sake of eating more but also to keep up with your ENERGY demands!