I’ve been asked so many times about exercises that will get rid of fat. I’m going to set the record straight right now.

1. Exercises can spot reduce
The biggest myth are that certain exercises will reduce the fat on your stomach, banana roll (that area on the back of your thighs under your buttocks) or in ANY specific areas. A million ab exercises can make those abdominal muscles strong, but they will still be under fat cushioning and invisible to the naked eye if you don’t clean up your nutrition. “Abs are made in the kitchen.”

2. Fat is evil

Healthy fat is not evil! It does have a lot of calories, so it needs to be in your nutrition plan. Remember, calorie in, calorie out rule. Losing weight is about math? Yes. You knew you would use math eventually, right?

3. All Calories are Equal

This. Just THIS! If I can get this through to you, it will change your life for GOOD! I remember a friend of mine who used to drink a popular meal replacement drink, that basically has no real nutrition in it, and eat chips at lunch. This was her “diet” plan, because it was only a couple hundred calories she consumed at lunch. I know what you are thinking. “But Karla, you said calories in, calories out, right? So why wouldn’t this work?” Well, yes, less calories and she lost weight. However, not only did she start looking like warmed over death, she was famished at the end of the day, and ate far more after her “diet” failed. She would lose and gain weight all the time. One of her excuses was that she didn’t like the way her face looked after she lost weight. I don’t blame her! I was on that same bandwagon for a long time. What I would like for you to start thinking is “more bang for the buck”. In other words, if you are going to consume the calories, make sure there is more nutrition in the food than calories. Think color in your food. If it is grey, it is probably not packed with nutrition. Blueberries, raspberries, dark green leafy vegetables, and superfood supplements keep your body fed. When it is fed well, you don’t have cravings, your hair and skin look great, and you lose fat without compromising your health. Healthy you means SEXY YOU!

4. If I cheat, I might as well CHEAT

Many times we want that cookie or pie or cake, and once we have it, we decide we completely messed up, and might as well go “hog wild” and “pig out”. I used the pig reference on purpose, because we tend to beat ourselves up and call ourselves names if we cheat a little. Excuse this analogy, but if your spouse cheated on you, would it make it better or worse if they cheated multiple times? I know. I made a weird analogy. It’s how my mind works. I think you get the point. Many years ago a nutritionist told me when you want that pie or cake, you are really just wanting the flavor. A small bite or two is all you need and you will actually savor the flavor longer than if you had a whole piece (or the whole pie). Think about it. If you pinch off a little piece, how long would you swish it around in your mouth to actually savor the spices? You would satisfy the need and not derail your goals!

By the way, I don’t like to call this a cheat. I call it a treat. If we used the same analogy as above, I’m sure your spouse would prefer you treat them, rather than cheat them. LOL I know. Once again, a weird analogy. But you won’t forget it, now, will you?

If you have a little TREAT something, just count it in your calorie plan, and STICK TO THE PLAN! It doesn’t make you a bad person, and you need to stop thinking that way right now.

5. Mind Matters

While we are on the subject of thinking, let me grab my soap box.
**standing on make- shift box

First of all, motivation wanes. It isn’t just you! Only MUSTS get done and motivation requires commitment. That negative self talk that got you here is one thing that needs to be addressed. You need to really decide WHY you are making the commitment to better health. Are you doing it because you wish you could be that Mom or Dad that goes out and plays with your kids? Did you recently lose a relative or friend to obesity related diseases and you see yourself on that same path? (That is what happened to me). Do you want to encourage your children to live better lives? Have you been told you cannot have children because of weight issues? (This happened to a friend of mine).

WHAT IS YOUR WHY?

Do you have a terror barrier that is stopping you? Is your relationship with food helping you deal with the REAL thing that you have yet to confront? Excuses like time, money or energy are not the real excuse ever. Resources can be overcome with resourcefulness. A little introspection is definitely challenging, however, without it, you will constantly derail yourself. And if you are trying to do this alone, chances are you are not all in. You need to have some skin in the game. You need a Coach and a community. The tougher the Coach, the quicker the progress. The community of the 5 people closest to you will be very important while you make positive changes in your life. How do you decide if those people are that community? I can let you know how I did it when I get that blog post written. Stay tuned for that and for my habits worksheet that will aid you in making the change toward a healthy, sexy YOU!

**tries to get off box gracefully, trips and then bows

You can do this! Contact me for a consultation!