Restrict Calories + Exercise More = Guaranteed Weight Loss. Only, It Doesn’t.

February 5, 2019 Lisa Malin

You’re restricting food intake, killing it at the gym, even doubling up on spin classes and, still, the scale won’t budge. Why? Because the Eat Less + Move More weight loss model is flawed, and worse, it can lead to disordered eating, over exercising, guilt, shame, and feelings of defeat.

Here’s the truth:

Weight loss is not a mathematical equation, and not all calories are created equal. A 100 calorie snack bag of pretzels is going to have a very different effect on your body than a 100 calorie snack pack of raw almonds or a tablespoon of peanut butter and celery. The pretzels will be metabolized and broken down by your body into sugar, which will trigger a spike in blood sugar, insulin, hunger hormones and fat storage. The Peanut butter with celery or 100 calorie snack pack of almonds, on the other hand, will supply the fiber, protein, and healthy fats needed to keep your blood sugar stable, your appetite in check, burn calories and trigger weight loss.

Limiting calories and exercising to lose weight, without being mindful of the kinds of calories you are consuming, is a total set up. I’m not bashing exercise. I love working out and moving my body. I love the way it makes me feel. I love the way it clears my mind; decreases my stress, and makes me feel strong, healthy, happy and fit. Exercise is a fundamental part of a healthy lifestyle, and has a positive impact on brain health, cortisol levels (#stress), inflammation, cellular aging, metabolic rate, and your body’s ability to fight disease. But, it’s not your one way ticket to weight loss.

So where does all this leave us?

While you can’t exercise your way out of a poor diet, regular exercise, combined with eating lean protein, healthy fats, and lots of non-starchy veggies and leafy greens, can help elongate your blood sugar curve, turn off your hunger hormones, control your appetite, and trigger your body’s natural ability to burn fat and lose weight. Putting both these habits into play on a regular basis will empower you to flip the switch, burn calories, lose weight, and have a positive, healthy relationship with food and exercise. It will also lay a solid foundation for all your other wellness goals.

RESOLUTIONS with Mica Diamond

January 21, 2019 Lisa Malin

I love the promise of a shiny New Year; the possibilities it holds, the opportunities for personal growth, the feeling of a fresh start. I’m not alone. Research shows that 60 percent of Americans make New Year’s resolutions. The rub? Only an estimated 8% of us make good on them, leaving the majority of us holding the bag, feeling defeated and unworthy of change.

We’re not a fan of these statistics, so we reached out to iPEC certified Life Coach, Mica Diamond, to help us better understand the numbers, and provide us with insight and strategies to help tip the scales in our favor, and increase our chances for success.

Mica Takes The Questions:

Q: What is a Life Coach?

Mica Diamond, Life Coach; Photo credit: Stacy Bass

A: Life Coaches partner with clients to explore new goals, expand their sense of what is possible in their lives, and provide real tools that empower them to reach their full potential. We ask deep questions that challenge clients to think bigger and reach higher, as well as help them understand what motivates them and what holds them back. Together, we come up with ways to harness strengths and overcome obstacles to make long lasting shifts and make sustainable, measurable results

Q: How does coaching differ from traditional therapy?

A: Coaching and traditional therapy both form a confidential one-on-one trusting relationship between professional and client, however, there are key differences. Therapy often helps a client understand how they got to where they are today. Coaching, on the other hand, is less focused on how you got to this moment. Coaching says “here you are, where you go from here is up to you!” It is forward thinking and empowers the client to proactively create their future.

Q: What’s the secret sauce when it comes to coaching? Why do you think it’s so powerful and transformative for clients?

A: Having an appointment with a coach is having an appointment with yourself. So often people go through their day checking-off items on a to-do list without ever pausing to see if these items are actually moving them in the direction they’d like their life to go. Coaches carve out and hold space for clients to focus time on what they really want to do, and help them do things beyond what they think may be possible. We work in partnership with clients and hold them accountable for what they say they will do. Coaching takes what is inside (hopes, dreams, intentions, desires) and translates it to external goals that the client accomplishes step by step.

Q: Resolutions are easy to make, but hard to keep. Can you help us better understand this narrative? Why is it so hard to stay motivated?

A: Many New Year’s resolutions are broken within weeks, days or even hours. The biggest mistake I see people make is they feel like they have to deprive themselves or participate in activities they don’t actually like. Willpower is draining and we can quickly run out of reserves and give up. A simple shift in thought process can change this:

If your goal is to get lean and fit in the new year you might look at it like this: “I have to force myself to go to the gym 4 days a week and I can no longer eat all the delicious food I love.” If that is your thought, your feelings will be of deprivation and doing things you don’t enjoy. You may last a few days, but chances are you will become unmotivated and give up on your goal.

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If you shift that initial thought to something positive like “I am choosing to get lean and fit in the new year because I will feel great, have more confidence and enjoy every aspect of life more” then you will feel excited and connected to exercising and eating nourishing healthy food. Now you don’t feel like you are depriving yourself, rather you are giving yourself the gift of health and wellness.

Choose your initial thought surrounding your resolution carefully. Check in and make sure it is serving you well and will inspire and motivate you to stick to those resolutions…. Not because you HAVE to, but because you WANT to.

Q: What’s the biggest mistake you see people make when it comes to setting and achieving personal goals?

A: Setting an unreasonable goal is the biggest mistake I see. If you are determined to get something that is not possible, then you will quickly feel discouraged and defeated and lose motivation. I like to tell clients to think about the ideal goal. Then think about a much smaller, but still minimally acceptable goal. Then choose the sweet spot in between those two goals as the stated goal. You want to stretch yourself just the right amount so that it will take work, but will also be achievable.

Q: What can we do to increase our chances of carrying through on our resolutions this year, and living the life we envision for ourselves?

A: Setting “S.M.A.R.T.” goals will increase your chances of success.

S - Make sure your goal is specific. Vague goals don’t work. State exactly what you want and why you want it.

M - Your goal needs to be measurable. How will you track your progress? What does success at each stage look like?

A - Is your goal achievable? Make sure the stated desire is something that you can take the steps to make happen.

R - Is your goal reasonable? Knowing the constraints or present conditions of your life, ensure that the goal and action steps you are choosing can fit in with the realities of your current day-to day.

T - Make your goal timely. Set a plan of when you will do each step and find a way to hold yourself accountable to the mile markers along the way, so that you reach your goal and run through the finish line!

Q: Do you believe personal health and wellness play a role in our ability to set and achieve goals in other parts of our life, such as relationships, career, home life?

A: Absolutely! Coaching looks at the whole person. When you change one area of life, all of the other areas automatically shift. People that hone in on their personal health and wellness gain massive amounts of increased energy and confidence. Not only does that translate to success in the gym or jogging on the track, but it creates more positive energy while you are at work, parenting, spending time with your partner, friends and family. It’s all connected!

Q: Lastly, what would you say to someone reading this who is off track, feeling discouraged, and in need of inspiration?

A: We all sometimes feel off track and discouraged. No one always has their mojo. But you don’t have to wait for it to arrive. You can choose to create it at any time. No matter what happened last year, last week or even an hour ago, the future is yours to start creating right now. The next chapter has not yet been written, and you are the author. Take some time to think about what you really want and why you want it. How will life improve if you reach those goals?

If you’re really stuck, working with a coach can really help. A good coach can help you break down your larger goals and desires into manageable steps that are specific, reasonable, and stretch you just the right amount to get you moving in the direction of your dreams. Rather than simply wishing for the changes, we can start making the changes.

THANK YOU Mica FOR SHARING YOUR wisdom, WELLNESS HABITS AND POSITIVE MESSAGE WITH US!

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Lightening Round with Mica Diamond

January 21, 2019 Lisa Malin

My name is:

Mica Diamond

I’m a:

Professional Life Coach, mother, wife, daughter, sister and friend

My non-negotiable wellness habits are:

Time for myself. Taking time out is not selfish, rather it is self-preservation. Without self-care, we will not be there for our family, career and friends

I wake up each day at:

At 6am, the morning is my favorite time of the day

The first thing I do in the morning is:

Snuggle my Golden Retriever, Gus.

Do you have a morning routine?

Yes! Having a routine gets the day off to a good start. Morning exercise, a healthy breakfast and some calm quiet time to review my plan, calendar and intentions for the day. This sets the stage for a great day filled with a balance of work, fitness, connection and downtime.

My morning beverage of choice is:

Coffee and a big glass of water

Go-to breakfast:

Breakfast is either scrambled eggs and a slice of whole wheat toast or a bowl of GoLean cereal

Lunch is normally:

Lunch is usually a big green salad with grilled chicken. Sometimes a turkey sandwich on whole wheat if I’m on the go.

Snacks:

I always have a small ziploc with raw almonds with me. If I’m home, some whole wheat crackers with peanut butter are a go-to snack

Dinner is often:

Some form of protein and salad. Turkey chili is a favorite in the winter. A good burger on a bed of salad is also a favorite!

My favorite way to get my sweat on is:

Running and cycling when the weather permits. A good indoor spin class always feels great too!

Mindfulness practice? Yea or Nay?

Yes! But it can be anything…. Petting your dog, cooking, yoga, mediation. Anything that makes you feel present and calm is so beneficial.

Words to live by // life philosophy:

YOU are the only person you can change

If I had known then what I know now, I would tell my younger self:

What you focus on expands. Life will always be filled with opportunities and challenges. Shine your spotlight on the good and you will fill up your life with goodness.

Mica Diamond is an iPEC certified Life Coach and holds an M.A. in Organizational Psychology from Columbia University. She coaches individuals, families, groups and organizations, and runs workshops and coaching circles on career transition, career relaunch, parenting, stress reduction, relationships, work/life balance, and health & wellness.

Mica operates her practice from Westport CT, Sag Harbor NY, New York City and remotely via video conference/phone.