FOLLOWING a sustainable and maintainable weight management is challenging, said Jerry Diaz, a National Academy of Sports Medicine certified personal trainer.
“We must start by recognizing the areas we need to improve, including the type of foods we are eating,” he added.
He said he helps clients who want to lose weight draw up a plan based on their daily schedule, fitness level, and nutrition intake assessment.
Losing weight should not be the only goal when starting a fitness journey, Diaz added.
“But if your doctor recommends it, there are safe ways to approach this goal,” he said.
He recommends a slow and progressive weight loss of 1 to 2 pounds per week.
He noted that there are many diet plans that help individuals lose weight but they usually end up starving and unhappy.
This is not a sustainable approach, and is the main reason why individuals find it difficult to follow a healthy eating program, Diaz said.
“It is important to follow a weight loss routine that is sustainable and functional,” he reiterated.
One tip Diaz shares is to eat less refined carbohydrates. These include refined food that is sugary and starchy.
He recommends replacing refined carbohydrates with whole grains which will result in lower hunger levels and fewer calories, he said.
With a low carb eating plan, you’ll burn stored fat for energy instead of carbs, he added.
But it is also important to remember that low carb is not for everyone, and may result in “yo-yo dieting” for some individuals, Diaz said.
“It is always important for individuals to consult with a doctor for recommendations prior to starting a weight loss journey,” he added.
Diaz also recommends a balanced diet that includes protein to help preserve your muscle mass while losing weight.
And last on his list is to follow a consistent exercise schedule. This will help individuals lose weight more quickly, he said.
Scheduling strength and conditioning training two to three times a week is great for beginners while three to four times a week is ideal for more experienced individuals, Diaz said.
Individuals can consult with a certified fitness trainer to help get started. Again, it is essential to discuss any new fitness plan with your doctor.
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
Kimy Kim performs a boxercise routine which has helped her lose over 70 lbs in a span of one year.
