Weight Management vs Weight Loss

by Coach Briody
(Locust Valley, NY)

I am often asked about weight loss. I prefer to call it "weight management". Things we lose we tend to eventually find, that includes those unwanted pounds. Most diets and dieting are fads and more often just temporary. Weight management is more of a lifestyle choice, fueled by regular exercise and healthy eating and cooking.

Change your focus to becoming healthy and fit

• Weight-loss goals promote the “I will believe and try anything mentality,” and this typically leads to fad-dieting, prepackaged foods, appetite suppression via drugs or herbal products and other gimmickry. The end result is muscle mass and water loss.
• Losing muscle results in general weakness, metabolism slow down, immune system suppression and bone thinning.
• Lose body fat slowly – it is physiologically impossible to lose more than 1 pound of fat per week, so think long term rather than quick results - think in terms of reducing 500 calories per day either through dietary adjustments or increased physical activity (exercise).

Change your surroundings.

* Associate with groups and people that are healthy and active.
* More likely if you are a smoker you associate with smokers.
* Think of your children, lead by example.
* Join a fitness club, sports team, or group run. (There is something for every level of fitness, do not get discouraged)
* Find a partner, who can help you stay on track and commit.

Cut back on the Carbs!

If you are trying to lose a few unwanted pounds, cut back on your intake of carbohydrates. The basic bad carbs list includes:

* All candies, jelly and jams,
* Sodas, fruit juices, fruit drinks,
* Pudding, custards and other sweets,
* Processed refined grains, like white rice,
* Bread and pasta made with any refined flour,
* Cakes, cookies and other sweet bakery products
This will force your body to get its energy from stored body fat. Get your carbohydrates from good food sources such as vegetables, fruits, whole grains and beans.

Become a label reader

Be aware of what you are eating. Pay attention to fat content and calories. To begin a weight management program a good start is to burn more calories than you are consuming. Below are some estimated Calorie requirements for men and women with regards to lifestyles. To be clear, if you are sitting on your ass all day in an office, and rush home to get on the couch and watch TV, this is a sedentary lifestyle!


It doesn't take a rocket scientist to figure out that if you are consuming more calories than you are burning you are going to see an increase in body weight. For some athletes this is the goal. But for most the extra calories come in the form of carbs and fat. This fat acts like the mother in-law during the holidays, "it never leaves"!. Being conscious of your body's needs as far as fuel or food goes, is the beginning to a good weight management program.


Next, find an exercise or exercise program that you enjoy. This is important. If you don't enjoy the type of activity that you are doing you are more likely to give it up.

Just do it!

Make a commitment to start your way to a healthy active life right now. Tomorrow is too late and it never comes. You don't have to run a full marathon in a week, so start off slow and your weight management system will change your "body composition", the way you feel and look. And most importantly you will see an improvement in your overall health.

By Briody Fitness

Coach Briody is an certified trainer and athlete, whose training style is among the most intense that you will find. Mike is committed to excellence and advancements in high performance conditioning and strength development. He has a sincere interest in helping today's athlete of all ages in their quest for greatness.