In Training – Your Best Fit Self

In Training – Your Best Fit Self

I wanted to title this post “The Best Weight-Loss Program”, but I knew that once people started reading it and realized that it was not a magic pill, they may move on to something else.

If you want to lose weight, the best way is both the easiest and the hardest:

Change your lifestyle

Changing your lifestyle boils down to changing your habits. Changing habits can take time, but once you have new habits, a healthy and fit lifestyle will fall into place fairly easily.

You must develop healthy eating habits. If you instead change your lifestyle and how you approach food, then you’re looking at a long-term plan for health and easy weight management.


Think about your habit forming period like you are in training. This training is not going to last forever, but it is critically important to set the groundwork for living a fit and healthy life. During this training period you will need to do a few things that you may not want to do and may not have done in the past; however, you will only need to do these things while you are in training. Set a goal for 30 days… that’s it.


Yes – you do need to record everything you eat and keep track of your calories every single day.

Yes – you do need to do some type of physical activity every single day.

Yes – you do need to eat healthy every single day by adding lots of fruits and veggies into your diet.

Yes – you need to clear out ALL of the junk foods from your house.

It all comes down to calories. If you eat 100 more food calories than you burn each day, you’ll gain about a pound a month. If you eat fewer calories than you burn, you slowly but surely will lose weight.

1. Figure out how many calories you should be taking in to maintain your current weight. Here is the easy way to figure it out:

For sedentary people: Weight x 14 = estimated cal/day

For moderately active people: Weight x 17 = estimated cal/day

For active people: Weight x 20 = estimated cal/day


(Note: Moderately Active is defined as 3-4 aerobic sessions per week. Active is defined as 5-7 aerobic sessions per week).


2. Adjust your physical activity to match or out burn the calories you take in every day. Please see the Activity Calorie Calculator 


3. Make Smart Food Choices by choosing your foods carefully to maximize nutrition while minimizing calories.

Let me help you with the details. Check out my blog for a variety of information on exercise and nutrition. Email me anytime with questions. Musclemommy@

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