Three Tips For Losing Weight - Part 2

Part 2 of our "Lose Weight" series describes a few more behaviors you can employ to shed some pounds.

Let me know if any of these recommendations work for you!

Increase Physical Activity 

And I'm not talking about the gym (although a CrossFit Program will definitely help you lose weight 💪). 

Take simple measures to incorporate more movement into your day.

• Push your chair away from your desk. Stand up. Sit down. Stand up again. Sit down. Repeat 20x. You are squatting. If you're feeling saucy, add in five hops every time you stand up.
• Work in an office? Take the stairs instead of the elevator. Plot out a small walking course that takes you through the cafeteria, up a few flights, across the building, down a few flights, around the parking lot, etc. Park as far away from the building as safety allows.
• Have some projects that need to get done around the house or apartment? Paint your bedroom, clean out your basement, gather up clothes for Goodwill, or take your vehicle to the car wash. All practical activities that will get you up and moving (and leave you feeling accomplished).

Be Present When You Eat

My father used to say, "Joe, don't just shovel it in. Slow down! Chew your food!". I still hear those words when I start eating 😂.

But let's review the idea of "being present" using another activity: handling a firearm.

You handle a firearm with respect. Every detail is mapped out from how you remove it from its case, how it's cleaned, loaded, the procedure for aiming, the cadence of your breathing, and eventually how you pull the trigger. A sequence of events that require the utmost attentiveness and full alertness. You remove all distractions.

When we apply those same techniques at the dinner table, we call it Mindful Eating. Some examples:

• Stop multi-tasking. Get to a stopping point with other activities.
• Avoid distractions like the TV or smartphones. Mute them or place them on do not disturb.
• Slow down to recognize hunger and fullness cues.
• Savor the flavor. Think about the taste and texture of the food you're consuming.

Drink Low Calorie Booze

Some "back of the napkin math". Boring! I agree, but worth a quick glance.

• 1 ounce equals about 28 grams. 
• There are 7 calories per gram of alcohol.
• A spirit that is 80 proof is about 40% alcohol. 
• A standard shot is about 1.5 ounces or 42 grams.
• That leaves about 16.8 grams of actual alcohol (42 grams x .4 (or 40%) = 16.8 grams)
• So, a shot of 80 proof spirit is around 118 calories (16.8 grams x 7 cals per gram)

Summary - If you're going to drink, make better choices. I'm a beer lover but beer is loaded with carbs (starches and sugar from unfermented grain).

A single Margarita may have 300 calories (🤯💥). A better choice? Try vodka and seltzer water with some lime. Unimaginative? Yes. Boring? You bet. But if you're just trying to catch a buzz or be social, it is the better, less-caloric option (around 125 cals).

Please don't drink and drive!

I really hope you find these behavioral tips and suggestions useful.

Just keep stacking these little positive recommendations together. Low calorie drinks, mindfulness, more physical activity, and all the tips from last article (Part 1). Small, incremental changes will lead to big rewards in the long run. At least one more of these articles in our "Tips for Losing Weight" series. Stay tuned! 😁

Quick Reference:

Carbohydrates: 4 calories per gram

Protein: 4 calories per gram

Fat: 9 calories per gram

Alcohol: 7 calories per gram

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012 and I've been working on my own health and fitness for over 30 years. Let's get together to discuss your biggest weight loss barriers. Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex