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7. Underestimating alcohol consumption. Just as portion sizes need to be controlled, alcohol consumption must be limited, if not eliminated. Not only does alcohol have calories; it is actually metabolized more like fat than carbohydrates. Unlike fat or carbohydrates, alcohol has no nutritional value whatsoever. Drinking a glass of wine or having that martini may feel good but adds no benefit whatsoever to weight loss and muscle growth. The empty calories of those "liquid lunches" just add up too quick.
8. Relying on fast food. In
New York Times Bestseller Fast Food Nation: The Dark Side of All-American Meal, Eric Schlosser gives a convincing interpretation of how rise of multi-billion dollar fast food industry correlates with what we now see to be epidemic obesity in U.S. Instead of spending time planning and preparing meals, it is far easier to grab burger/fry/shake combo or a deluxe pizza on way home from work.
The problem with regularly eating out is that despite how careful we may think we are, we truly don’t know makeup of most of food that is being served to us. Even with fast food stores attempting to offer "healthier" choices, preparation of mass-produced meals relies on use of less than optimum ingredients and typically laden in fat. The only way we can be sure of knowing what we are consuming is to prepare food ourselves. Consuming less processed food is not always easiest thing to do if we’re used to it, but it is a major lifestyle choice that needs to be changed. Besides, is it just a coincidence that we call it "junk food"?
9. Avoiding of weight training. An important concern for weight loss is increasing body’s metabolism so caloric expenditure is increased throughout day. As stated above, one way to do this is to make sure that appropriate number of meals is consumed. Another way is to increase percentage of muscle mass. The more muscle we carry on our frames, higher caloric expenditure required. Weight training is necessary to increase muscle mass.
A common belief among beginning fitness enthusiasts is need for hours and hours of high intensity aerobic exercise for fat loss. The reality is just opposite. Aerobic exercise certainly helps to burn fat, but does relatively little to increase overall metabolic rate in comparison with muscular gain due to a consistent resistance training program. A concern for increasing muscle mass is imperative for successful loss of fat content.
10. Looking for "easy way out." Whether it’s winning lottery or having perfect body, we all want something for nothing. One look at late-night infomercials and you can see all bogus advertisements that promise weight loss by either popping a pill, drinking a shake, or buying some revolutionary new piece of equipment. Even factions of medical community have jumped on bandwagon in recent years, promising body of our dreams through a variety of surgical procedures.
The main concept of weight loss, calories in vs. calories out, is simple but far from easy. Only with dedication, work, and healthy lifestyle changes are results going to happen. And FORGET quick fixes. They don’t exist. Cher said it best in a fitness commercial back in 80’s: "If it came in a bottle, we’d all have a beautiful body."
Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com.
