Personal Trainers in Niagara Falls, Canada

Here's some key things that have helped me immensely to stay fit and really understand the impact of food, sleep, and exercise: * Track Your Food: My Fitness Pal is the best. It seems daunting at first but there is so much crowdsourced data in their database that it is almost impossible to eat anything that hasn't been captured (with detailed caloric & macros). Packaged foods are easiest (for tracking...scan the barcode) but obviously aren't the best. * Track Your Exercise: Apple Health is a start but many of the apps like Cyclemeter will track bike/running/swimming and can upload it to My Fitness Pal automagically. * Track Your Sleep: Again, something like Sleep Cycle can be downloaded onto your phone and track length/quality of sleep. * Once you have a complete picture and are accurately tracking everything (which is much easier to do these days) for a solid 2-3 weeks, then you can really assess where you're tripping up and what foods are most problematic. * I've tended to aim for 35% fat, 35% carbs, and 30% protein and that seems to be a good mix (even for lots of activity in the day). * If you're not sleeping well, that messes with your metabolism and means you'll have to work doubly hard to lose the weight (as you'll definitely feel hungry as you stay up late). This is a surprising hidden fact. * Try not to have too large a caloric deficit (as again the body really doesn't like being in this situation) and try to lose the weight slowly and consistently. * Weight training is your friend as the increased muscle will help increase your resting metabolic rate (and is good for you!). But actual cardio will be far more helpful in creating a caloric deficit. * Note that small amounts of cardio can be worse for you as it makes you hungry and can lead you to overeat to compensate. Walking is truly the best exercise...as is cycling...in terms of their ability to get you to burn lots of calories at a more sustainable rate. Good luck! If you do have the money to hire a personal trainer/coach, it could be worthwhile in that they keep you motivated/honest and can help tweak things in your lifestyle as you progress down your journey. As other's have pointed out, it may not be necessary to go down that path.

Start with your doctor. Seriously.

If you are motivated (and getting sober requires some motivation), get a fitbit, religiously get 10,000 steps a day (that will typically require about an hour of walking), and log your calorie intake using the app/website. Use a couple of calorie calculators to get a target calories per day estimate, and try and stick to that. Rough numbers, if you are getting your 10,000 steps a day, and you are a male around 6', an intake of about 1500-1700 calories will lose you a pound a week, literally no sweat.

Some good tips and tricks on here. I've got a few years experience in the rehab/sports medicine field - feel free to shoot me a PM if you would like and I can try and help you out!

running room - they have various groups starting from beginners through to other groups. Don't give up, stick with a program! make small goals for yourself! write down you're daily achievements - how far you walked, etc... Join some groups as well. A personal trainer or coach would be good, but start small at first or it may get overwhelming. Don't take too much on at first. (try ottawaathleticclub.com or your local gym first to start) Keep with it! may seem at times you are plateauing, that's the time to change things up - do something different - bike one day, walk the next, go to the gym the next, join a walking group, join a group just to do something like hiking in the park etc... stick with it! think of how much better you feel and the money you are saving which could be used for other things - take a trip, buy a bike, etc... if times get tough, try https://ustpaul.ca/en/centre-for-counselling-home_360_120.htm https://www.serenityrenewal.ca https://capitalchoicecounselling.com/ sometimes, with an addiction you'll replace one addiction with another such as eating, spending, etc... going to the gym, running, biking, etc... if done in moderation is a good addiction. key things: 1) keep a record of your accomplishments 2) set SMART goals - specific, achievable, attainable, realistic and true - stick with them 3) its okay to cheat from time to time, if you need a day off take a day off don't get down about it 4) if you plateau, change things up. The body tries to get into a comfort zone, mix things up from time to time 5) join groups, gym, meetups - they help motivate and keep an eye on you. Keep busy. 6) start small build things up over time 7) work on mind, body and soul - a coach could help with this and find you programs Keep with the program! join some groups. And, don't give up - do it for you - for your health!!! Good on you for changing your old ways!

Out of curiosity, do you have a gym pass? If so, if you want to sign me in as a guest I can work with you to show you proper form and help set up a gym workout plan for you \(free of charge\). I can also help set you up with a diet plan \(also free\). Ive lost 133 lbs and would love to pay it forward

Make most of your diet vegetables. Avoid processed foods, cook your own meals (it's both cheaper and healthier). Lay off the meats (stick to ~100 g day at most), avoid things with simple sugars (sucrose, HFCS, honey, cane sugar, etc...). Spend at least 30 mins a day doing some sort of exercise if even just walking. Tada.

Speaking as someone who lost 80 lbs a couple years ago, track your calories. Get my fitness pal on your phone and be absolutely truthful if not over state your caloric intake daily. Don't change how you eat, do this for a couple weeks, make it a part of your day. This will allow you to pin point where you are putting all your calories. Then figure out your tdee using an online calculator within the activity level set to sedentary. Then set a calorie goal in the app and aim for it. Start making small changes to your diet. It helps to also get a gym membership and workout At least 3 days a week, or take up running. This is what I did, and I went from an almost 300lb fatty to a pretty buff 200 lb guy.mit will take time. It's taken me 3 years to get where I am from where I started, but it's not a race, it has to be a lifestyle change for it to last.

Try intermittent fasting

I recommend r/keto and go for a walk everyday.

r/fitness or r/xxfitness or r/loseit all have great resources

Burn more calories than you eat.

Drink nothing else but water. You'd be surprised.

Check out the site iifym.com enter your weight and physical activity and follow what it says calorie wise to lose weight. And go out for walks or if you have a bike try taking it out a few times a week!

just dont eat much and do a ton of exercise.

Get a bike OP, it's honestly the most fun way to burn calories other than playing a strenuous sport that you enjoy. Also, cut out all drinks from your diet that aren't water and coffee or tea (*drink these without sugar and cream/milk only). Buy a good reusable water bottle to keep with you so you can stay hydrated and not have the urge to drink anything else. Stop eating anything made of white bread or white flour, go with whole grain (whole grain bread, pasta, etc) foods only. Get rid of anything deep-friend, and start consuming veggies and fruits more.

One tip I always like to give that I think helps a little is eat a big breakfast and smaller dinners. And try not to eat close to bedtime!

I don't know what to tell you to answer you question but I just want to say that it is awesome that you recognize you need help and are reaching out.

I'm a little late to the party but I'd recommend reading "The 4-Hour Body" by Tim Ferris. He's got an excellent weight loss plan in there. I'd also caution you on focusing too much on "calories in, calories out" approach as it's not as effective as eating the right food.

I am/was fat(ter) and started the keto diet. Nothing else, no working out. Just changed from eating for 'fun' to eating for fuel. 6 weeks in and I'm down 21 lbs. Started reading here: Ruled(dot)me(slash)guide-keto-diet. Also called the 'Bacon and cheese diet'. Good luck. (The first 3 days are annoying, but if you can push through them, things get easier and less emotional-swingy)

There is much to be said for a regularly-scheduled group fitness class, even if it's just cardio. It adds structure to one's routine. And it's kind of liberating to do something mindless with other people. Just remember that unless you are particularly trying to call attention to yourself, probably no one is watching what you're doing.

So I lost the weight in the past and then gained it back plus more and now I'm losing it all over again. My first suggestion is to cut out processed sugar, even zero calorie soda. Our body is addicted to this stuff and its nothing but bad for us. My second is to add more dark (leafy) greens in your diet. Don't worry about losing the fat, get your lifestyle straighten out first. People worry too much about the scale rather than anything else. You can go vegan as that'll help you eat more vegetables but it isn't everyone's route. However, get away from pork it's not healthy and realistically it causes more damage. Increase your fish intake and limit meats. Don't stop eating them but eat less of them if possible due to hormones etc My third is to not stress and get enough sleep. Your body needs to recover and stressful situations are really hard on your body. It's better said than done but meditate. Try getting off your phone/screen 1-2 hours before you head to bed. Drink lots of water. If you are craving juice get some BCAA's they are low calorie and will help build your muscles if you aren't getting a lot of protein in.l because of a cut. DONT weigh yourself. It'll discourage you as weight fluctuates. I suggest taking pictures of your body once a week or one every two weeks. Weight lifting burns a tremendous amount of calories. However you need cardio despite what everyone says. Start off with 10-15 minutes of cardio and end with 10-15 minutes of cardio (walking is perfect) So just eat veggies and fish, not too much dairy or meat and absolutely no sugar/processed foods. When you crave for these things it's your body trying to get rid of the addiction to sugar. So fight it and replace the craving with someone high in protein or even just drink a lot of water. Take multivitamins only if you are not eating a balance diet. I should add, it's okay to cheat but don't over do it. Instead of a cheat day do a cheat meal. Atleast once a month. This is a lifestyle change not a diet remember that so it will take time and you will mess up but it's okay. You'll learn. Focus on what's good for YOUR body despite my advice or anyone else. Your body may do really well eating a lot of meat but that's just my preference due to the crap they put in our meat. Have fun with your new lifestyle and take it slowly PM me if you'd like more help.

Start with the most simple changes: 1. Cut sugar \(less soda, sugary cookies, cakes\). Fruits are often sweet enough to feel like a sugary treat. 2. Eat less bad fat \(most comes from meat, so eat lean meat, or go vegan, good fat comes from nuts and avocado type things\) 3. Get enough sleep 4. Do at least 30 minutes of walk or biking per day Once those things become habit, you can enhance the healthy lifestyle with gym or workouts at home, intermittent fasting, etc.

Lots of good advice from others here. I struggled with weight for 25 years until this year. The big difference for me was an app called MyFitnessPal. I used it track all of my food intake for a few weeks without changing any habits. Then as I learned the foods that were slipping in the extra calories (like mayo vs mustard) I started making changes and tried to get to 1800 calories a day. This app made a big difference for me because it trained me to recognize the calories that I was ingesting. It also works really well in conjunction with a Fitbit or similar device. It’s not for everyone but it works for me. Perhaps for you too.

The key to weight loss is a gradual increase in cardio (such as running or swimming), while reducing the amount of calories you are consuming. Write a food journal daily, find out where the bulk of your calories are coming from. Make a concession on something unhealthy you can live without. The key to results that last are gradual rather than drastic changes.

a good first step is to take one. seriously, start walking - it will make a difference.

My dad gained a lot of weight after getting sober. He eventually lost all the weight but its a normal side effect of the process and with attention and effort itll be shed again. Good job getting sober and keep it up! I wish I had more weight loss tips but im mostly just here for the encouragement and celebration of your journey.

I had very good luck doing a keto diet. Takes a while to get used to being rigorous about it but it is effective and you don't feel hungry all the time. I used recipes from the "Eat Fat Get Thin" book but there are others. The guy who wrote the book is a bit of a quack but the recipes are great. As a first step though, I'd ask your doctor for a referral to a dietician. Also note that dieticians are the real deal, they are a regulated profession. "Nutritionists" are unregulated so they don't necessarily know what they are talking about.

Please read about keto, friend. And best of luck.

If you Reddit a lot there are a ton of subs. The only one I can think of exactly is r/1200 isplenty but look in the search bar for others. Tons of advice in there. Oh... r/progresspics can be inspiring. Good luck!

If you'd like some help figuring out the exercise portion of things, I would recommend Scott Dickson --> https://www.myapheleia.com/scott-dickson/ He's my online personal training and it's very affordable (compared to traditional in-person personal trainers). He can set you up with a workout plan with whatever you have available (or whatever gym you go to; I built a home gym so this was perfect for me). He can then help you with technique and any questions you have, etc. He builds my workout plans and then I send him videos to critique my form on my heavy lifts (ie. deadlifts, benchpress, squats) so I don't hurt myself. There are also so many psychological benefits to exercise as well as physical (it releases the "happy" brain drugs, reduces stress, etc). Like mentioned previously, fat loss is way more about what you do in the kitchen than in the gym.

Well then stop eating so much and exercise. Have you ever thought about that?

Diet is 95% of it. Diet Tips Eat 5 small meals a day, balancing 50% carbs, 35% protein, & 15% fat. Eat just enough so you can be legitimately hungry in 2-3 hours. Have simple carbs only in the morning (fruit). Make friends with oatmeal and sweet potato. Avoid 100% of junk food for a year - you'll forget why you liked it. 1g of carbs or protein is 4 cal; 1g fat is 9 cal. Fresh lemon juice is your salad dressing. White bread is not your friend. Ground turkey, not ground beef. Forget dairy entirely. Basics of Exercise Lifting heavy weights will boost your metabolism for 40 hours. Cardio will only raise your metabolism for 2 hours. Both cardio and lifting weights burn similar amounts of calories per time spent. Weight training will build muscle mass faster and people with more muscle mass burn more calories.

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Stop eating and work out. 500 cals a day and work out once in the morning and once at night. The weight will fall off, then introduce only a little bit more food at a time. Say bye bye to anything you don't cook yourself.

r/keto

what part of town do you live in?

Losing weight is quite the endeavour and it is crucial that you educate yourself properly. I would suggest you to start with this YT video that will teach you "where does fat go when you lose it". Most people don't know that and it is a very important detail that might help you lose weight. https://www.youtube.com/watch?v=vuIlsN32WaE

OMAD. Look it up. First week is tough but it's the way humans were designed to eat. I'm 47 and am in phenominal shape and eating this way is the primary reason why.

/r/fitness or basically just watch what you eat. Start making an effort to walk. But diet is a LOT more important. Use the myfitnesspal app to help.

I don't have any recommendations but if you are seeking help for nutrition, make sure you put your money towards a registered dietician (RD) not a "nutritionist". Nutritionist is an unregulated term, you could literally take a 2 hour online course and call yourself a nutritionist afterwards. I'm sure some of them know what they are doing, but it is easy to get scammed by pseudo-experts. An RD is certified by the College of Dietitians in Ontario, and to attain that title they have to study nutrition at university and then complete a supervised dietetics internship. They are regulated and their learning is backed by science, their teaching is backed by experience. If you are putting $$$ into something, make sure it's worth it :)

go see https://www.twitter.com/markgricept he's the best

My friend Melissa Athanasas is a trainer. Msg her