Why are the numbers on your scale climbing?
That is a valid and often frustrating question. And the answer isn’t always sweet and simple.
“Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain,” stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.
So why has your weight increased? And, more importantly, what can you do about it?
1. Life’s Fat Traps
A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.
Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and decide which one is responsible for your plight.
- College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
- Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
- Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
- Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.
2. New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.
- Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.
- Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regimen? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.
3. Your Transformation
You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.
It’s time to make a change.
Call or email today to get started on a fitness program that will make you immune to all of life’s fat traps.
Once you start working with me, those numbers on your scale will quickly change direction.
Avocados and almonds contain monounsaturated fat. This healthy fat helps target stubborn belly fat and lower your cholesterol levels.
- Use avocado slices in your sandwich instead of mayo.
- Get your healthy fat fix with a handful of almonds.
Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and whole grain, this salad is a balance meal in and of itself.
Here’s what you need…
- 2 cups baby spinach
- 1 small carrot, shredded
- 2 Tablespoons red onion, minced
- 1/4 cup red quinoa, cooked
- 1/4 cup ripe mango, diced
- 1 cup cooked chicken breast, diced
- 2 Tablespoons low-fat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)
- Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.
Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.