Fitness Case Study #101: Take the RIGHT Action Toward Weight Loss Have you have ever found yourself looking into the mirror, tugging and pulling on articles of clothing to see if they will miraculously fall into a more flattering position, or wondering where your once young and healthy glow has gone? Then you can relate to K.D. who one day found herself in front of her mirror, tugging and pulling, desiring to turn and say, "Honey, how do I look in this," only to remember that her husband was still working abroad. In this month's case study, we learn about K.D.'s weight loss challenge... juggling a full time career in the restaurant industry, while she struggled to obtain a healthy diet. "I was constantly surrounded by the types of foods that are oh-so-good, yet oh-so-bad for me," K.D. recalls. "It was about a year ago when I found myself avoiding meals in order to avoid bad food choices, when I realized the only thing I was accomplishing was malnutrition!" That's when she knew it was time to take action; time to find a healthier lifestyle for herself, and to also perhaps surprise the love of her life who she would see again in six months. "Many times the first step to a healthier and happier lifestyle - to take action - is the most challenging," says Erica Williams, BS, ACSM-H/FI. "But even then, the next step - taking the RIGHT action - can be daunting." Erica, founder of the personal training facility, SIFT Personal Training, continues, "Weight loss is the number one goal of 90% of our members, and most have tried various diets, diet pills, and for some even surgery to "take action" to accomplish their weight loss goals only to find that their minimal success was short-lived." A pound equals 3500 calories. In order to lose ONE pound in week we have to create a "calorie-deficit" of 3500 calories over a week, but starving yourself doesn't work. While you do reduce your calorie intake, your body is depleted of its energy source and begins to use up your lean muscle to continue to function... resulting in what many people refer to as "flab". Though the pounds drop according to the scale, the fat is still there. The only way to lose weight PROPERLY and be HEALTHY is to increase lean muscle mass through strength training, reduce calorie intake a bit, and increase cardio activity. At 230 pounds, K.D. came to understand this, but with a successful yet demanding career that consumed 12 hours of K.D.'s days, she wondered if she would be able to achieve her goal of rediscovering her once lost youthful and more slender self. "I knew I wanted to find an environment where I could work out without feeling self conscious, and I knew because of my busy schedule that I had to make the most of my workout to make it all happen." Beginning with a one-hour-a-day, five-day-a-week personal training regimen, the extra calories burned through movement and the boost to her metabolism from the increase in lean muscle mass, K.D. accomplished her weight loss goal in just 6 months. K.D.'s wide-eyed, husband was astonished at her jaw-dropping accomplishments! Now, K.D. is able to maintain her new and improved self with a workout routine of just one hour, three days a week. As K.D. says, "Surely we can all find the time to invest in what it takes to live a longer, healthier, and happier life." And if you find you need assistance, K.D. says, "I can attest that it was not only my inner motivation, but the personal attention, guidance, support and encouragement of my personal trainers at SIFT who helped me to achieve my fitness goals." Today, it is the support from her trainers, and moreover, the new twinkle in her husband's eye when he looks at her, that keeps her living better, laughing more and loving life. <<< Back to In The News