A Fat Loss Mountain or Molehill?
Friday, July 30th, 2010So you have a weight problem.
Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.
When you look in the mirror you don’t like what you see and you feel stuck.
You feel stuck because you believe that…
- You’ve gained too much weight to ever lose it all.
- You’re too old to make a change.
- You’d be lost in a gym.
- You simply don’t know where to start.
And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.
I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.
Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.
However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.
In fact, make it your weekly mole hill to drop one pound a week. Doesn’t that sound easy?
If you did this consistently for one year you would lose 50 pounds.
So how do you shed a pound a week?
Simple. Just burn 3500 extra calories.
Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).
Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.
It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.
Remember, if you lose 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
| If you normally… | Do this instead… |
| Drink a mocha | Drink plain coffee or tea (250 calories lost) |
| Eat a snack from a vending machine | Enjoy an apple (180 calories lost) |
| Hit the snooze button in the AM | Jog for 30 minutes before work (150 calories lost) |
| Skip your workout | See me for an invigorating workout (changes your life!) |
Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.
Small changes to your lifestyle over time will make the difference.
I’m always available to help – call or to set up your free consultation.
Fernando Paredes, CPT, NASM, NSCA, YFS1 who has been called “Bucks County, PA’s #1 Fitness & Performance Coach” has more than 15 years experience and is a sought after expert in the areas of functional fitness, core training, fat loss, lower-back reconditioning and sports performance training in the greater Bucks/Phila region. He is a contributing fitness columnist for PhillyFIT magazine, the Fitness Director at Boomer-Living.com, has appeared on Comcast Network’s ‘Your Morning’ show, ‘It’s Your Call with Lynn Doyle’, WFMZ Channel 69 News, and The Philadelphia Inquirer because of his innovative exercise approach that combines the original physical culture method of exercise with today’s modern functional and core training techniques. Fernando, a Member of ‘America’s PremierExperts‘, is the expert other trainers turn to 
for advice and has gained the reputation as the ‘go-to’ source for anyone interested in attaining lasting results and reaching their true potential. In 2003 Paredes opened Fusion Fitness Studio, a private 
training facility in Doylestown, PA, which offers cutting-edge programs and individualized 
instruction to people of all levels ranging from struggling beginners to serious athletes looking to attain higher levels of performance.
You are not a stupid person. Not by any means.
One of my NEW gigs for 2010! I am very thankful to have been chosen as Fitness Director for Boomer-Living.Com and am looking forward to developing some great content for their members. If YOU are 50+ years young…check them out!
If you’d like to register for our next meeting visit my official Meetup Page at => 
