Shed the (false) Beliefs, Then the Weight

1. Exercise will remove your excess fat.

Here’s a truth bomb from a fitness authority: Most people will never be able to exercise their spare tire away. Why not? It has to do with our patterned behavior and our strong physiological urge to replace the fuel we use at a given time with the same supply sources and amounts we just used. So, while there are examples of athletes doing countless hours of training (running, cycling and swimming, for instance) and seemingly melting their bellies away, that’s not usually the real story. In order to log in those types of workloads on a regular basis, our bodies crave the materials to recover and rebuild optimally. So without necessarily intentionally changing the composition of their diets, most progressively fitter people gradually move toward eating more produce and protein and space their meals and snacks out more evenly simply because they feel better during and after their training sessions. The same can be done for the more moderate exerciser. We simply improve the quality of our calories and more closely manage our intake with our needs. But it can be done very intentionally to even greater effect. We’ll cover more on that later.

2. You already know how you need to eat.

It's great to have a working concept of the four basic food groups, the pitfalls of sugar and refined grains and a reservation about greasy, creamy foods and other empty calories. But it's not the same as having a clear, sound eating approach based on proven principles that you practice with a high level (75%+) of consistency. If you’re over 25% body fat (the large majority of Americans and 5 points from health-risk level), it’s a pretty safe bet you are not practicing consistently lean, nutritious eating habits. And, like religion or political views, there’s no shortage of spins on how to eat that claim to be the sole pathway to your intended outcome for every person alive. At the other end of the spectrum are the myriad of eating approaches (blood type, body type, etc.) that suggest that you have a very specific and radically unique way you should be eating, and that only learning their pseudo-science will provide you the escape you’re seeking from your current condition. But there’s a sweet spot in the middle that integrates a handful of simple, universal truths regarding lean, healthy eating, allowing flexibility for preferences and lifestyle, which you’re probably not employing with regularity. They involve consistent adequate hydration, variety and richness of nutrient density (concentration of vitamins, minerals, fiber and protein grams) and keeping your blood sugar stable (the most commonly mismanaged aspect of eating behaviors). Once you master these three areas, you never lack clarity or certainty about the priorities and can refine your approach to your own unique set of needs and preferences for the rest of your life.

3. You lack willpower.

“It’s Not Your Fault.” “Your Fate is in Your Own Hands.” Which message resonates with you more? If you’re a marketing professional and want to sell a fat-loss product or service, you might spend countless hours trying to craft the message that will send the most interest your way. But people are wired differently, and, the truth is, that it isn’t about blame or responsibility. It’s about personal power and creating the conditions for success. So what if I told you that those who have mastered managing their own lean lifestyle are not interested in either beating themselves up, nor in yielding their self-efficacy to a prevailing hostile environment? Yes, there’s candy at the office and breakfast pastries are sweet and chewy and that soda (beer, wine) is so delicious. And no, you’re not a bad person or a failure if you make choices that keep you from living as healthfully and being as firm and toned as you suspect you’re capable. But recognizing two continually under-appreciated facts can put you back in the driver’s seat and help you drop the victim/judge/jury dynamic you lay on yourself that is more burdensome than the excess weight itself. The first is that influencing your environment to the extent possible, like keeping an apple and a water bottle at your desk and removing whatever “site triggers” you can, as well as asking for support in living more healthfully of those who practice habits you’re trying to move away from by not “flaunting” those indulgences in front of you can make a big difference in your day-to-day progress. But the second is much more powerful – eating to maintain consistent blood sugar. Because that blood sugar roller coaster is stronger than any good intention; stronger than any applied self-discipline. And it’s easier to manage than you think. You’re just not practicing the habits that will help you do that – yet.

So how do you turn it around?

Accepting the truths of items 1 – 3 above will clear the obstacles many people bring to what could otherwise be a successful mastering of lean eating, helping them clear the most common barriers to success. And while there are many good programs that guide you to real transformation, knowing yourself and what vehicle would work best for you is critically important.

Weight Watchers works well for those who relate to a point system tool set and the community support of in-person meetings. Tri Valley Trainer offers a four-week program using a closed Facebook group format that is medically endorsed and has won praise for clarity, flexibility, interactivity, inspiration, expert coaching and support. And there are other very affordable, systematized web-based programs that provide a wealth of useful information but less direct interaction and support.

But the first steps in unloading needless cargo are to drop the ideas that are keeping you in the dark, and then moving forward with the right approach to claim what is waiting for you – your best self.

Dan Taylor, ACE, NASM-CPT, is owner and head trainer at Pleasanton-based Tri Valley Trainer. They offer personal training and small group fitness solutions and an innovative, medically endorsed web-based group healthy eating coaching program.