Digital News Report – Personal trainer, Chris Powell, from ABC’s ‘Extreme Makeover’ Weight Loss Edition’ was a guest on ‘The Dr. Oz Show’ today. Powell shared some weight loss tips along with a carb cycling diet plan to help promote weight loss.
Chris Powell explained how he got into fitness. When he was the smallest kid in his class at 14, his parents bought him a weight set to build muscles. That was he became hooked on fitness.
Powell said that weight loss all starts in the mind. He said it is never too late to turn your life around. He said many people have lost belief in themselves. He said that if the super obese can overcome their weight problems, we all could. He said that unloading the emotional baggage could help to lose weight. He said that you need to have a team of people that you can trust to deal with the emotional baggage. Powell showed success stories from last season’s ‘Extreme Makeover: Weight Loss Edition’.
Powell said that the first step is to make a S.M.A.R.T. goal.
S – Specific – Set goals that are specic. exactly were we are going measurable.
M – Measurable – Your goal needs to be measured such as in pounds or inches lost.
A – Attainable – Powell said to be realistic what you can do for weight loss and the goal set should be attainable.
R – Realistic – He warned not to set your goal to high. To find out how much weight you can lose each week, he said take your body weight divide it by 100. This will calculate how much you can lose each week.
T – Time frame– Set a period to achieve your weight loss goal.
Powell said that carbohydrates are what your body uses for energy. He said that people can learn how to eat carbs, and eating the right kind of carbs that can produce incredible weight loss results.
Powell shared a Week-long diet plan for eating high and low carb days. What Powell is using for weight loss is called carb cycling. When we use carbohydrates as fuel our body increases insulin and thyroid conversion, which increase metabolism. The low carb days will burn the fat but will lower the thyroid function explained Powell.
Carb Cycling Diet Plan
High- Carb Day
Every other you would eat a high-carb day during the carbohydrate cycling process. On these high carb days, you would be boosting your metabolism.
Powell said to eat five meals every 3 hours. Each meal would have one serving of protein and one serving of complex carbohydrates. On these day you would want to minimize fat in the diet.
Examples for the high carb days were tacos, non-fat greek yogurt, tuna sandwich, chocolate shake blended with oatmeal, turkey with peas and corn.
Powell said that the next day is would be to have a low-carb day. This is the day that you would burn fat.
Again, you will eat five meals every 3 hours, however, you will only have complex carbs for breakfast. The rest of the day eat protein, vegetables and healthy fat.
Examples given include having a high-carb breakfast. For the rest of the day meals such as cottage cheese and avacodo, Garlic-herbed salmon on a salad, turkey wrapped around cheese and lettuce, and for dinner there was chicken parmesan with zucchini and spinach with no pasta.
On the seventh day, you can eat anything you want. Powell did say that you have to have a rule to not bring the bad foods into your home because you would eat it on a regular basis and you would likely fail at the diet.
Chris Powell’s Weight Loss Diet Tips
Powell traveled to his hometown of Phoenix, Arizona to help two sisters. Kierra is a mother of six children and is 90 pounds overweight. Kursty is a mother of three children who has struggled with her weight. Chris Powell made a house call to help these sisters.
Powell said that you have to have tactics to help lose weight. Here are some of the tips to help win with weight loss.
Tip 1: Create an environment for success. Having high-sugar high fat processed foods sets you up for failure. Powell said that you would need to replace them with whole foods.
Tip 2: Eat protein every 3 hours, which works out to five meals a day. He showed a manual blender bottle that will make a whey protein shake without having to use a big electric blender.
Tip 3: Change takes only 2 minutes at a time. Chris Powell showed his favorite exercise, which are burpees or down and ups. He showed a modified version that did not require any jumping from position to position. Do the exercise for 2 minutes.
The next segment of the show had Doctor Oz discussing how the Thyroid could be malfunctioning, which could contribute to weight gain and tiredness.
By: Robert Williams