Something I find interesting, the longer I coach, is that some people tend to get very anxious about the health decisions they make.
I believe social media, and the vast amount of contradictory advice probably feeds into the anxiety.
So, this week’s post is a way to take some pieces of information, give you some guidance and allow you to make improvements so that you’re not “sweating the small stuff.”
How much water should I be drinking? If I’m being honest, I normally like to find out what someone’s baseline for water intake is. I also like to figure out what else they drink aside from water: juice, energy drinks, milk, Coke/Diet Coke, coffee, tea, etc. But for the average person I talk to, with some exception, try just increasing water by 20-30oz per day. That may mean you have to give up your 3rd and 4th coffee of that day to do it. If you already drink upwards of 100 oz per day, there’s a decent chance you don’t need more than that.
How much protein should I be eating? The average woman who comes to see me is off the street consuming 50-60g per day. If I can get this same woman closer to 100g, I’m happy. That could be as simple as a 30g premixed protein shake, or increasing the protein you normally get in lunch and dinner by an extra 2-3 oz.
How often should I lift weights? Probably somewhere between 2-3x/week. Don’t just phone it in. Actually make a concerted, lifelong effort at getting stronger.
What if I hate meal prepping? Either find a local food service that preps calorically appropriate meals that you can zap and eat or find some high protein frozen options at your grocery store. Some people truly thrive on their meal prep skills. Some never meal prep. Each one can be successful.
What if I love Zumba, Barre, Yoga, or Pilates? You should absolutely stick with any movement practice that you love. However, for all of the benefits of Zumba, Barre, Yoga and Pilates, you still need to strength train.
How many calories burned should I be aiming for when I work out? As of now, smartwatches are not accurate enough to tell you how many calories you burn when you train. That number can be wildly off and is not worth staking your success against. Train because it’s good for your heart, lungs, mental health, social life, etc. It does have the added bonus of burning calories but if you’ve been training for awhile consistently, and you’re trying to lose fat (for instance), and the scale is not dropping, pay closer attention to your intake than on how many calories you’re burning when you train.
I’ve struggled with my weight for years. What else should I be focused on aside from an energy deficit? Finding a qualified therapist, finding a coach who cares beyond the numbers of fat loss, exploring any topics like childhood trauma, neglect, alcoholic parents, dysfunctional relationships, unsupportive partners, vices you have which might be seen as addictive/maladaptive behaviors, and sleep.
One last thing… If you’re a woman in or near post-menopause, please make it a priority to slow down the rate of osteoporosis (bone loss) and sarcopenia (muscle loss). Get as strong as you possibly can, stay up on your annual doctor’s visits and try not to diet aggressively.
(Photo courtesy of Helena Lopes)
