How Things Work: Weight Loss
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
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HOW THINGS WORK: WEIGHT LOSS
Your body is a complex, intricate system that is constantly changing. We are not going to take you through an hour-long seminar on anatomy; however, let’s talk about how weight loss actually works. It’s easy to get confused these days with so much inaccurate and misleading information on the internet.
Let’s start with something easy: what the hell is a calorie. A calorie is a unit of energy, it’s how we quantify the energy in our food and the energy with burn in our body (that is to say our metabolism). When you consume calories, your body uses them as fuel – whatever is left over, your body will store as fat (stored energy) for future use.
Your BMR, also known as your Basal Metabolic Rate, is the number of calories your body burns in a single day performing only the most basic functions like breathing and pumping blood throughout the body. Think of it as the number of calories you would burn if you were to wake up and stay in bed all day.
Now consider a simple equation of balance of calories in and calories out. Consume more calories than you burn (e.g. sit in bed all day and eat a pie of pizza), you will gain weight. Burn more calories than you consume (e.g. eat an apple and run a marathon), you will lose weight. When you create a calorie deficit, your body will turn to its fat stores for energy to compensate for the basic functions we mentioned earlier.
This program will teach you how to create an effective calorie deficit, while avoiding some unwanted side effects (you will learn more about this tomorrow). Moving on from how weight loss works, what did you think about your happiness assessment yesterday? Self-awareness is key to thriving both physically and mentally. As you embark on your SoulFit journey, we’ll use a variety of prompts for reflection and journaling to check in. This allows you to tap into your truest self and practice listening in to yourself with the curiosity and compassion necessary for living the best life possible.
Instructions: Today, we’ll reflect on the Happiness Assessment – your
Positive Emotion Score, Negative Emotion Score, and Overall Positive-to-Negative Emotion Score. Refer to your welcome packet for your score assessment.
USE YOUR JOURNAL TO REFLECT
Today is a calorie maintenance day, meaning you should aim to eat exactly the number of calories outlined in your welcome packet. We recognize how eager you may be to lose weight and think the fastest and most effective way to do that is to continue eating reduced calories. If we do that, our metabolism will slow too greatly, resulting in unfavorable results. Be sure to keep your calories up, but not above this number – otherwise, we will start to gain weight.
DRINK 8, 8 OZ OF WATER TODAY
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
Add chia seeds to your water bottle, morning OJ, afternoon iced tea, or sprinkle them on salads, yogurt, and cereal. One ounce delivers an impressive 10 grams of fiber and 5 grams of protein.
Today you are off the hook! No scheduled workout for today. So why does it say 'Active Recovery' instead of 'Rest Day'. Well, technically there are no days off when it comes to chasing our dreams - in this case, our health and happiness. So though we haven't provided you with a structured workout today, we are not inviting you to spend an extra hour on the couch this evening. Rest and recovery are just as important as the workout themselves but the best way to optimize our weight loss success is by keeping our body loose and moving. Before you reach for the remote today, take 30 minutes and go for a walk with the dog or put on some Mozart and enjoy 30 minutes of gentle yoga or static and dynamic stretches. Now is also a great time to treat your body to some ice and heat therapy if you so choose. Be ready for tomorrow, we will be getting back to our workout routine.
REST | RECOVER | RECHARGE
THIS WEEK'S FEATURED MEAL
One-Pot Chickpea Curry
Click the link below for the recipe and instructions.