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I get asked a lot of questions about diet, exercise & weight loss and today
I am sharing the ones that I get asked the most and the answers. Some of
them actually might surprise you. I'm Melanie Ash of Melanieashfitness.com
Owner of Fitness Evolution personal training studio in Columbus Ohio. I'm a
personal trainer, a fitness nutrition specialist, a weight management
specialist. I am passionate about helping people find realistic, sane, and
sustainable ways to health, fitness and weight loss and an overall a healthy
lifestyle. I am NOT your quick fix 30-day diet
trainer, I'm all about doing things for the long term so that you can look good,
feel good, and have healthy habits for life. I get asked a lot of the same
questions and that's because even though sometimes you might feel like you're all
alone in this, we all have a lot of the same struggles; a lot of the same
challenges and so many people are dealing with the same frustrations,
concerns, and comments that you have. So today I want to answer some of
these super common questions, maybe help clear up some confusion for you and I
want to give you the chance to ask me something that's on your mind that
perhaps is not on this list. If you're tuning in go ahead and in the comment
section if you have a question let me know I am all ears I want to answer the
questions that you have today and maybe hope to help you find some
solutions. I'm gonna cover three questions that are probably the most
common ones that I get asked, so one of these might be a question or concern
that you have. #1 How do I get rid of this or this or this
and people will grab a certain part on their body and say "how do I
get rid of this" and sure we all have areas of our body that carry more body
fat than we would like and everybody wants to know how do I get rid of this.
I think belly fat is probably the most common one that I hear about but women
specifically also ask about the backs of their arms, maybe the backs of their
thighs. Sometimes that question comes with what
exercise can I do to get rid of this; first of all I always discourage clients
from grabbing parts of their body and kind of making a bad face or feeling
really negative towards it, we all have those things it's totally ok and the
truth is there's no specific exercise that you can do to target body fat in
one area of your body. The truth is you cannot spot reduce body fat. We'd all
like to know that we can go into the gym and do a hundred tricep pull-downs and
that's gonna get rid of this or maybe you've seen a story online from an
online magazine and it says the five exercises to get rid of belly fat or
backlinks or whatever other negative name that we're using to speak to
certain parts of our body that we're not happy with. Those exercises will
strengthen the muscles in those areas, it will tone them, they will not reduce
body fat. You can do 3,000 crunches and you're not going to lose body fat unless
you also are meticulous with your diet and you do a little bit of fat-burning-
cardio basically because that's how you're gonna burn fat by putting out
more energy than you take in, and burning body fat overall which eventually it
will come off of those areas. What's frustrating about that is we wish
we could point to a part of our body and say this is what I want the fat to come
from and the truth is based on our genetics, our body type and our diet
history when we start to lose body fat it's gonna come off in certain areas
first, the areas that are usually the first that we gain fat in are the last
place we're gonna lose it from and it's an overall process over time that
eventually we will start to see that body fat come off from maybe those
places that were pointing to that we aren't super happy about. So how do I get
rid of this the answer is by watching your diet, getting plenty of activity
strength training and metabolic conditioning or cardiovascular activity,
and doing that consistently over time along with healthy habits like; getting
enough water, getting enough sleep, and walking every single day. You can't spot
reduce body fat but you can overall reduce body fat, which will eventually
take it off of those troublesome areas where we would like to see it reduce
from. One of the second most common questions I get asked is someone will
say I'm working out, I'm eating healthy, why am I not losing weight? That is a
super difficult question to answer on the surface because just working out or
eating healthy means different things to different people
and so it's hard for me to know what specifically could be going on. Sometimes
it's a matter of maybe you're not eating, maybe you're eating healthy but maybe
you're not in a calorie deficit, you can eat a lot of calories in super healthy
foods, things like coconut oil or nuts that we know are healthy and have great
health effects but add up really fast calorically, maybe you're over eating
calories of healthy foods. Maybe you feel like you're eating healthy but three
days out of the week you go out and eat at a restaurant or you're having wine a
few nights a week, maybe those little things are actually holding you back from
getting results. Perhaps your workout program isn't challenging enough, perhaps
you're doing too much and you're putting your system under too much stress,
you're working out too much you're doing too much cardio and you're riding along
a response. So there's no one simple answer to" I feel like I've been doing
everything right why am I not losing weight" and this is one where I start
asking questions and learning about that person and trying to kind of dial into
some of these specific issues to see if I can help them figure out what might be
missing or what might be the thing that holds them back and oftentimes when I
start kind of peeling away the layers and asking questions. We can pretty quickly
grab on to something it might be you're under eating, it might be you're
not measuring your portion sizes you're just eating healthy and I'll say you
need to you know take a food log and write down what you're eating for a few
days to see if maybe you're under estimating how much you're eating which
is very very common. I had a client who started working out she really increased
her activity, she was feeling really good she said I know I'm making better
choices but the scale not really moving and I said well the next step would be
for us to have you write down what you're eating for a week and see what is
really happening there. It only took her about three or four days to realize that
the alcohol that she had while she watched the game you know she had three or
four beers, the snacks that she had at that time, a couple of other little bites
and picks here and there and oh there were two dinners out last week I ordered
this when I promised to order that. Pretty quickly what she saw was her
perception was that she was eating healthy and reducing her portions and in
many ways she was, but she was still leaving a lot of room for overeating
which created a calorie surplus not a deficit and that's why she wasn't losing
weight. So if you feel like you're doing everything right you're working out,
you're eating well, but you're not losing weight you've got to start kind of
digging into what you're specifically doing. Write it down have somebody take a
look at it, ask a trainer for advice, see if someone can help you pinpoint that
one thing even on my website if you go to Melanie ash fitness.com I have
several articles there that help you pinpoint what you might be missing and
how to make changes if you feel like you're doing everything right and the
scale is stuck and not moving at all. #3 The third question really common
question and this is kind of similar to what I discovered was.. How many calories
should I eat. I'll meet someone or maybe there's someone in one of my online
Facebook groups and they'll say okay how many calories should I eat? I cannot
answer that question for you that's a very difficult question for me to know
if; I don't know you personally, I'm not working with you, I don't know your
activity level, I don't know your current intake, your diet history.
Calorie needs are very specific to an individual so if you're going on to my
fitnessPal and you're just putting in your age, your
height, your weight, and they're telling you to eat 1200 calories that is such a
generalization. Depending on what you're doing you might need a lot more calories
than that, so what I'll often recommend because
that sounds super overwhelming right I don't know how many calories you have to
eat in order to lose weight, the best thing to do is to get an estimation and
there's some great free online calculators that will do that or there
are nutritionists who will help you do that, determine what a good baseline is
for you to start with and then it's trial and error. You've got to do that
you've got to stick with it fairly consistently and then you've got to give
it about three months see what your body does and then adjust from there.
Listening to your body as well are you pretty satisfied, are you never hungry, if
you're trying to lose weight and you're never hungry and you're not losing
weight you're probably eating too many calories in order to lose weight we need
to be just a little bit unsatisfied. So there's this magical little place
between I'm satisfied and full and I'm so hungry that I'm like going crazy and
it's really hard for me to stick to this diet. Its a magical place in between where
we're just satisfied enough that we're not gonna dive headfirst into the cookie
jar but we're also not completely satisfied, that's where weight loss
happens. Rather than worrying about a specific number
try planning out your meals watching your portion sizes, listening to how your
body feels, doing that consistently for several weeks and in fact a few months
at fast and see what happens does a scale go down does it go up does it stay
the same, adjust from there. If it goes up you need to eat less, if it goes down too
fast you need to eat more and if you stay the same you need to eat just a
little bit less, that's my best advice to answer the question how many calories
should I eat. #4 Finally probably the other most common question that I get is..
What is the best type of exercise for weight loss. I'm going to answer this
kind of tongue-in-cheek if you want to lose weight just weight
on a scale you should do cardio, you should do a lot of it because especially
if your sedentary, sweating a lot, running a lot,
will drop weight off of you quickly however you could be losing water and
could also potentially be losing muscle mass. Do you want to lose body fat as
opposed to scale weight; then you need to strength train and you need to do
metabolic conditioning cardio which is higher intensity shorter bursts and
shorter duration which helps increase your metabolism, increase how much you
burn, even when you're at rest is shorter is a lot probably safer because you're
not gonna wear down your joints as much, it's more fun in my opinion but not
everyone agrees and you got a strength train because you need to build that
muscle mass that is going to help fuel your metabolism for the long term. So if
you're only interested in the number on a scale and you just want to see a quick
drop and who cares if it's water or if it's muscle then sure just do cardio, you
can drop a lot of water really quickly but if you want to lose fat, fat loss
body fat then you need a strength train and you need to do metabolic
conditioning cardio. So yes both are important and there is time for both;
realistically if you're gonna work out even just three days a week you can do
two days of strength training and one day of metabolic conditioning and that is
enough that is great that is a really wonderful way to lose body fat you just
got to be consistent to it and you also have to watch your diet. Those are
four of the most common questions I get asked. If you're watching and you have a
question and you want to know something specific that maybe I can help you with
today please do type that into the comments and we'll see if I can't help
give you some guidance maybe while I'm here on live. I see Renee is here, hi
Renee. Renee's 49 and menopausal, she needs to lose 30 pounds and she wants to keep it
off of course yes we do. Should I focus on cardio weights or diet? Renee I don't
know if you're gonna like my answer but you have to focus on all three. That
sounds a little bit overwhelming so if you're completely starting fresh, what I
would recommend is starting with 1 getting that under control and then
moving on to the next two and typically the truth is the
it's probably gonna have the most impact for you is your diet, the unfortunate
thing is once we hit menopause as ladies our calorie needs actually go down, our
resting metabolic rate goes down, and so we tend to need to eat less in order to
lose weight. What sucks about that is you're menopausal so your appetite is
gonna go up too in which case it's often helpful to do exercise along with getting
your diet under control because in my experience dieting without the exercise
sometimes is really hard, a lot of times the exercise is the motivation that
makes us want to eat better, now that's not true for everyone so if that's not
true for you then I recommend starting with your diet really focusing on
portion control as I said listening to your body being just a little bit
unsatisfied, eating really healthy foods as much as possible knowing that as
you're menopausal you need protein, you need to get lots of nutrient-dense foods,
you need your healthy fats, so getting in your coconut oil your olive oil
lots of fresh veggies a little bit of fruit and some good lean proteins as
well as some lower gi starches like winter squash is a little bit of
sweet potato white potatoes okay those kinds of things. With that being said the
next thing I would do is add in your strength training, your strength training
is gonna help you build and maintain lean muscle which you're losing as you age
especially after menopause and it's gonna help keep you motivated to your
diet, so doing maybe a little bit lighter weight and a little bit higher
repetition helps you get some cardiovascular benefit as well then if
you're kind of killing two birds with one stone, the last factor that I would
add on would be cardio I would keep it minimal I would do as little as possible
but I would walk a lot. My advice would be if you're just getting started
start with your diet, get one to two days of strength training in there especially
once you get kind of more comfortable with the diet getting under control
and beyond that walk, walk a lot. Try to walk at least 30 minutes a day maybe get
a Fitbit keep yourself accountable to a step ball. Walking lowers cortisol
which is really important for everyone but especially when we're menopausal
it's gonna keep your body moving it's gonna keep you loose and feeling good
and that low-impact activity is really really helpful and beneficial for
weight loss. Renee said you believe in three meals and no snack, mini meals and
does it really matter for weight loss? Renee that's gonna be specific to an individual, there's no
one way you know no research has found that any specific number of meals is
best although what we do know is you need a little bit of time in between
meals for your body to be in a fasted state, which means you don't want to be
nibbling and picking constantly all day long there should be at least two
hours in between a meal. Some people can go larger meals and eat every four or
five hours, some folks start to get hungry or you start to
get a little bit low blood sugar and you may need to eat every two to three hours
it's going to depend on how you feel your best what allows you to be
consistent which is probably the most important thing of all if whatever
you're doing is something that you're struggling with you're not gonna keep
doing it. So what's easy what fits your lifestyle, we all have different types of
jobs you know myself personally for example I go in for my evening
clients I start with clients at 3:30 and I work straight through until 8:30 p.m.
So I'm gonna eat something around 3 o'clock before I begin by evening
clients I don't eat dinner until almost 9:00. I'm
hungry so I do have to eat before I go to bed but I know that I'm not gonna be
able to eat in that window so for me if I were trying to stick to 2 to 3 hours
you know eating every 2 to 3 hours I can't do that it's
unrealistic, I don't eat in front of my clients so you've got to know what works
with your schedule and not being trying to force yourself into something that
doesn't really fit that you might only be able to do 50% of the time then
you're not gonna get results. So the answer is it doesn't really matter it's
whatever works best for you and allows you to be consistent and feel pretty
good about what you're doing I hope that answered your question.
Sandra, hi Sandra. Should you eat complex carbs at
night with dinner? So you're referring to complex carbohydrates such as sweet
potato, potato, rice, as opposed to simple or excuse me complex carbs now you got
me backwards. Complex carbs are your vegetables, simple carbs are you're
easily broken down sugars like you would find in bread and pasta and things like
that, again it depends on a person if
you're someone who does a hard strength training workout right before dinner
then you can absolutely get away with eating those simpler sugars at night
with dinner because your body's gonna be ready to absorb them. If you're someone
who does your working out earlier in the day or you don't work out at all,
you're probably going to want to keep your carbohydrates at night a little bit
lower so you're gonna want to do veggies at night before you go to bed. I usually
recommend fruit earlier in the day in the morning is when it's probably best
to replenish your liver glycogen but this again is unique to an individual
there's no blanket rules and that's good thing that I think is hardest for me to
get across to you guys because we see so much information out there that says
this is the thing, now this is the thing, here's what you have to do, the truth is
there's no rules it's what works best for you and it depends it just depends.
So Sandra if you do your workouts in the evening and dinner is your
post-workout meal and you strength train then you absolutely can get
away with simple carbohydrates at night before bed no problem your body's ready
to rapidly absorb them. If you do not if you either workout at another time of
day or you're not working out currently then I would say probably avoid the
simpler ones that late and stick with something that's going to be higher in
fiber lower blood sugar spike and more satiating even like sweet potatoes are
totally fine those I would consider a complex
carbohydrate, winter squashes and so on. I hope that answers your questions
you guys I gotta fly. Thank you so much for being here and for asking those
great questions I really really appreciate it, and don't hesitate
if there's anything else that you need to comment in here and I'll come back
after the life and answer those but if I leave you with anything today it's that
the answer to most of your commonly asked health and fitness
questions are it depends and what works best is what works best for you and that
you can maintain and do consistently over the long term, that is the answer.
What can you do without having to make diet and fitness your whole life without
suffering or being miserable that's the thing that works. Thank you guys so much,
have a wonderful day and I'll talk to you soon.
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