Set your goals to win in life. Here are some helpful tips to help you set positive goals that’ll help you become healthier and more productive. Simply focusing on a few basic things can help you think more clearly and meet your personal goals.
This way of thinking has worked wonders for me. My mantra for challenges in life is ‘when in doubt, think like an athlete.’ So, whether you need to exercise more or just generally up your game in life, you may benefit from my helpful tips. They can not only improve your health and fitness, but you can also apply them to any goals that you can imagine.
Be honest with yourself about why you want to improve. In my experience, once you put it down on paper, it becomes real.
The reason you give will help you understand HOW you can best meet your goals. For example, if you put down that you need to get fit because you want to have more energy to play with your kids, then it makes sense to build up your activity levels by involving your children. You could race with them or work out on the sidelines while they’re absorbed in an activity they love. That way you’re meeting your goal of becoming fit and doing something that will make you happier.
Many people find that once they have a specific goal to strive toward, it motivates them to get started. Begin with something achievable and make sure your goal is tangible. Deciding to ‘get fit’ is pretty abstract, so try to quantify what you want to do. Maybe you want to walk outside for at least 10 minutes every day or you want to be fit enough to take part in a five-mile jog in three months’ time. Think about what you can do and what you will do to become more active.
Tell people about your goal, and they can help you stay on track. If you share your plans with a loved one, friend or co-worker, they can help you by holding you accountable. Making a verbal commitment can also help boost your motivation. Once you have verbally made a commitment to improve yourself, the added pressure of someone asking you about it may push you to succeed. This will help motivate you on the days you are tired or trying to find an excuse to quit.
Don’t self-sabotage. If you hate running, then putting running into your plan will sabotage your efforts before you even start. Yes, running is good for you, but if it brings back terrible memories of childhood gym class or cross-country races, then chances are you’ll suddenly find an old closet to clean out instead!
Make a smart plan by picking an activity you enjoy. With so many physical activities to choose from, I’m sure you’ll find something that you can look forward to each week.
***
Find your WHY, write your GOAL down, SHARE your goal, make a PLAN, and head toward success in all that you do.
Find out more at: https://ift.tt/1b0P47N
From dumbbells to wedding bells.If you’re looking for an effective wedding workout, whether you’re a guest or the bride, I’m pretty sure you’re feeling pressure to look great on the big day. So, follow my six tips to help ease any pressure you’re feeling to look beautiful at your coming big event.
I get so excited to meet people who have a big event like a wedding on their calendar. I like to work with them, because they have a specific goal and a date to keep them motivated. Having a firm date is important, as goals without deadlines can sometimes feel like unattainable dreams. Finding the motivation and inspiration to start a new fitness plan can be a difficult task. This upcoming spring/summer wedding season provides the perfect reason to start a wedding workout plan.
In my years as a personal trainer, I’ve met two types of event-motivated individuals: positively motivated—and frantic. With the positively motivated people, an upcoming event gives them the gentle push they need to start and stay committed to a fitness and nutrition plan. Frantic people operate differently: they’re desperate for an overnight body miracle. Frantic people may have a lot of motivation, but they’re incredibly stressed and often set unrealistic targets.
You might not be surprised to know that most people tend to fall into the panicked group. If this sounds like you, don’t worry, you’re not alone. It’s understandable that you may feel under pressure to get in shape for the big day. Let’s face it—who doesn’t want to look and feel their best when all eyes are going to be on them?
Knowing you can’t work overnight miracles to solve a specific body area issue can make it easier to stay calm and work towards the body-positive goal of getting in better shape. You must also understand that spot-reducing fat is not a physical possibility. Let me share my tips to help you reduce stress, feel fit and radiate beauty on your big day.
Best fitness results come from being consistent. If you go too hard for a few days then you’ll have to stop while your body recovers, it will take longer overall for your body to adapt. Commit to exercising for 30-60 minutes on 4-5 days of the week, and train at an intensity level that leaves you feeling good and ready to commit to your workout the next day. Pushing yourself too hard so that you’re barely able to walk the next day is just going to slow down your overall progress. And remember, even pro athletes have recovery days. You need to give your body time between tough workouts.
It’s necessary to vary the mode, intensity and duration of your workout. Now is not the time to plod along on the treadmill while you read a bridal magazine. Instead, change your speed and incline throughout your workout to help burn a few extra calories. Thinking about how great you’ll look in your wedding outfit might be the best motivation for you. Getting fit in advance will also help give you stamina to get through a long day, without feeling exhausted long before the first dance.
Strength training is great for burning calories and toning your muscles. Try to lift weights or perform body weight resistance exercises on three days of the week. If you’re short on time, perform exercises like lunges or squats to work your glutes. The glutes are a large muscle group, so working them with intensity will burn more calories.
Weddings can be stressful, and exercising can place stress on your body, too. Try to dedicate a little extra time to mental fitness and calming your mind. Spend at least one day each week focused on simple stretches, breathing or yoga.
Start prioritizing sleep and making sure your body gets adequate rest. It’s while you’re resting that your body makes adjustments and adapts to the increased demands that you place on it. If you’re increasing your exercise routine and want that to transfer into results, you must get adequate rest and recovery.
Don’t stress yourself out with a crazy diet right now, especially if you’re increasing your exercise routine. Your body needs energy to function, and you’ll need quality nutrition to get good results from your workout routine. Drastically changing your diet overnight is not healthy. Start by being a little more conscious of controlling your portion size, and focus on consuming lots of fresh fruits and veggies. With minor adjustments, you’ll be well on your way to achieving positive body changes that will last.
Find out more at: https://ift.tt/1b0P47N
Watch your calorie intake and head for the gym.Want to shape up for summer? Don’t wait until the last minute. If you start now, you’ve got six weeks or so––plenty of time to see some serious results before swimsuit season starts.
Six weeks may sound like an eternity, but if you’re trying to get in get in shape for summer, you’ll want to get going right away. I’m nudging you now, because many people have the tendency to put this off. As in, “I’m going on a surfing trip next week, and I can’t be seen looking like this!” A crash diet to take off a couple pounds in a week might make you slightly less self-conscious in your board shorts. But if you really want to make some headway before swimsuit season, the time to start is now.
Here’s the thing: a safe and achievable rate of weight loss is about one or two pounds a week. In order to lose a pound in a week’s time, you need to tilt your calorie balance in the negative direction by about 500 calories per day. Now, a pound of fat stores about 3500 calories. If you burn up 500 of those stored calories every day for a week, you’ll lose about a pound of fat. Larger people can often tip the balance a little further, coming up with a shortage of 750 or even 1000 calories a day to lose a bit more quickly.
Depending on your body size, that means that if you start now, you could lose 5 or 10 pounds by early June, and that could be enough to give you a beach body by the start of summer. With a one-two punch of diet and exercise, six weeks is enough time to see some noticeable changes in your muscle tone and shape if you dedicate some serious time to your workouts.
The best way to create your calorie ‘shortage’ is with a combination of diet and exercise. Don’t try to just do one or the other. For one thing, if your calorie needs aren’t that high to start with, you may not be able to cut out 500 calories a day from your meals without cutting back too far. You shouldn’t go much below 1200 calories a day. If you try to cut too much, not only is it harder to pack all your nutrient needs into fewer calories, but you also may not have enough energy to exercise. Trying the ‘exercise only’ approach is tough, too, because it takes a lot of exercise to burn up 500 calories––like a solid hour of nonstop swimming.
Focus on eating the most ‘nutrient dense’ foods––those foods that give you the most nutrition for the fewest calories per bite. Vegetables top the list, followed by the lowest fat proteins (fish and shellfish, poultry breast, egg whites, fat-free dairy products, protein powder), then followed by fruit and then whole grains.
Make sure to include some protein at every meal and snack. It will help keep you from getting too hungry in between meals.
Cut back on your whole grains for the first week or two to give yourself a little head start. You don’t want to cut them out completely, but cutting back to just a serving or two each day can help you save a lot of calories. As long as you’re eating plenty of veggies and fruit, you should be getting enough carbohydrates to fuel your exercise.
Careful calorie counting is the key, but it’s often one of the hardest things to do. This is why meal replacement shakes work so well. They take the guesswork out of calorie counting, because you know exactly how many calories are in them. Have a protein shake made with milk and fruit for two meals a day, then focus on veggies and protein for your third meal. Keep your snacks small and protein-packed (like a protein bar or a small carton of Greek yogurt), and you’ll keep your calorie guesswork to a minimum.
Find out more at: https://ift.tt/1b0P47N
Achieve a balanced physique the healthy way.No matter what your body shape, if you want to achieve a strong and healthy summer body, here’s a plan to achieve it.
Yes, it’s true: genetics dictates your natural body type and you can never completely change it. However, you can add definition to specific parts of your body for a more balanced look through a carefully planned out exercise routine that targets specific areas of your body. My summer body workout will help you achieve a balanced physique the healthy way. Just follow it along with a calorie-controlled, protein-rich nutrition plan, and you’ll achieve positive results.
Here’s a daily fitness plan that will help you whittle your waist and tone up your glutes and thighs to give you the summer figure you desire.
Why: An uphill workout is like weight lifting for your glutes and hamstrings. It will help lift that area nicely, and the cardiovascular nature of running will help you burn fat.
Do 15 of each move and try to perform four sets. Work your way up to using water bottles, and in time, weighted dumbbells to add resistance.
Why: Building strong quads and glutes will help you create the desired look of a fit, toned lower half.
Why: Rest and recovery days are as important as training days, since they give your body time to repair itself. Stretching on your rest day will help ease sore muscles and it feels great, too.
High knee runs, push-ups, crunches, standing oblique crunches, single leg hops, jump rope. Do 45 seconds of each exercise followed by 15 seconds of rest. Repeat this circuit for 30 minutes.
Why: Interval training is ideal for burning fat and getting great results in a reasonable amount of time. The exercises I’ve chosen all have an extra emphasis on the core. Any time you require your body to balance, such as when you’re balancing on one foot, your core works overtime.
Ride a bike, swim, hike—do any physical activity at a slow and steady pace for about an hour.
Why: I love adding fun, active days to the schedule. Steady exercise encourages your body to burn fat, and the added bonus is that you get to relieve stress by focusing on an activity that’s both fun and healthy.
Work hard today and really push yourself through the last workout of the week.
Why: Working the glutes at all angles, and working the core with lots of oblique moves, will help to create a defined midsection and build muscle in the lower body.
Follow this plan for six weeks in combination with a sensible diet, and you’ll be well on your way to looking balanced, toned and beautiful. It may seem tough sometimes, but remember that there’s no substitute for having a healthy, toned body. Remember to keep your health a priority and you’ll always look beautiful.
Find out more at: https://ift.tt/1b0P47N
Hit the road to get fit.Cycling is a great way to burn calories, tone your muscles, increase stamina and have fun, too.
If you want to burn calories, build muscle or improve your overall cardiovascular fitness, cycling is a highly effective form of exercise. It’s one that you can work into your daily commute, enjoy on the weekends or do at the gym anytime. Whether you choose to ride a stationary bike or actually hit the road, here are some tips to help you tailor your workout and achieve your goals.
The duration and intensity level of your workout will help determine how you burn calories. Finding the right balance between these two factors will take practice. You want to ride at an intensity that suits your current fitness level, but also pushes you out of your comfort zone. You’ll also need to figure out a time commitment that’s achievable. If you want to get the best results, you’ll have to listen to your body and become your own coach.
Riding a bike is a low-impact activity, making it an ideal choice for days when you want to give your joints a rest. But don’t let the term ‘low-impact’ trick you into to thinking that cycling is an easy choice. If you’re new to exercising, I recommend starting out with a nice steady ride at a moderate intensity level. Try an intensity level of about 6-7 with duration of about 45-60 minutes.
Taking it slow is especially important, if you’re a true beginner or are just starting back after a long time off. I truly believe that easing your body back into exercise with a low to moderate intensity level is a good idea. Shocking your system with an intense ride on day one may just stop you from coming back for more.
Increase your intensity level by adjusting your speed. The faster you go, the harder your body has to work and the more energy you’ll expend. Speed it up to an intensity level of 7-8.
Interval training on a bike is great for burning calories and improving your cardiovascular fitness level. Alternating between periods of high and low intensity offers you a challenge, especially when you’re short on time. Shorter rest periods make the workout even more intense.
Add some hills to your ride for increased resistance. If you’re outdoors, look for hills with a steep incline so your muscles will exert more effort. If you’re on a stationary bike, experiment with the resistance adjustment until you find a level that’s difficult but still allows you to keep moving at a good pace. Just keep in mind that if you push too hard, you risk putting too much pressure on your knees, and riding with poor form is never a good idea. A good thought to keep in mind if you’re on a stationary bike is to imagine you’re on the road. Ask yourself ‘Would I be able to peddle up a hill without falling off?’ If the answer is no, reduce the resistance a little. Indoor cycling should be as close to road biking as you can make it.
If you want to improve your endurance, ultimately you’ll have to ride for a longer period of time. Your duration should be relative to your current fitness level. Ninety minutes or more is an endurance ride, but if you’re new to cycling, 60 minutes is a good starting point. Build up your distance and duration over time, and aim to push yourself a little harder each time. To avoid boredom, use some or all of my riding suggestions throughout your ride.
Find out more at: https://ift.tt/1b0P47N
Step up your fitness routine.Here are some ways to incorporate stairs into your exercise routine for fat-burning and strength-building results.
Have you ever thought about utilizing stairs for your workouts? If not, you should because walking and/or running up stairs has numerous benefits, including fat-burning, cardiovascular conditioning, strength training and improved coordination.
Remember, exercise should be fun, so try and set yourself a challenge to keep motivated. See how many stairs or reps you can complete in a set amount of time to add an extra element of challenge, and try to beat your record each week. You could also set a ‘no elevator rule’ at the office to encourage others to take the stairs. Whatever you need to do in order to stay motivated and have fun is worthwhile, because every step counts when it comes to getting fit and shedding fat.
When you’re doing steady, prolonged aerobic exercise, your body turns fat into fuel. Keeping your exercise intensity at a moderate level requires discipline (especially for me, as I always want to sprint up). Using a heart rate monitor is helpful, or simply rate your intensity level on a scale of 1-10 and try to stay in your 6-8 range.
A basic walk up/walk down is a perfect introduction to stair training. Stepping for 20-30 minutes is ideal, but there’s no reason not to squeeze in stair training, even if you only have 10 minutes. (You know I always say that any exercise is better than no exercise!)
Adjust your walking speed to keep your heart rate in the target zone, and increase/decrease your speed to make sure you continue to push yourself and keep burning fat.
I have talked before about the benefits of running up hill, and running up stairs is very similar in that it uses the posterior chain muscles (butt, hamstrings and calves). The gradient forces your body to work harder, compared to exercising on a flat surface. This increased workload burns extra calories, and the high-impact nature of running up steps promotes muscle building.
Sprint to the top of the stairs and slowly walk back down. Force yourself to take your time going down and concentrate on your movements. Doing timed intervals is a great way to enjoy sprint stair training. Try completing as many flights as you can in three minutes, followed by a 90 second rest. Do this for 5-8 rounds for a great strength training session.
This style of stair training is considered advanced and is not recommended at the beginner or intermediate levels. To effectively train to improve power, try bounding up the stairs while skipping steps. This advanced approach is an effective power-builder and used a lot in athletic training. You can perform this as single leg hops or double leg jumps; it requires balance, concentration and co-ordination.
Try high-performance hops or jumps up 10 steps and then return to your starting point, aiming for a maximum of 10 total sets.
Because of the high impact nature of this type of exercise, I recommend working for a maximum of 20 minutes per session. If you want to challenge your upper body for the remaining workout time, do push-ups.
Find out more at: https://ift.tt/1b0P47N
Keep the challenge in your workout.You can avoid hitting an exercise plateau by learning to listen to your body and increasing physical challenges.
Your exercise routine should be progressive in nature. As your body adapts to the increased demands that you place on it, you should respond by slowly increasing the workout intensity. Training in this way will help you to continually build on your results over time.
Athletes train in cycles that involve increasing their intensity, duration and load. This method has proven to be a very successful way to keep your body improving. In fact, everyone can benefit from training in cycles and adapting their exercise routine every few months. Each workout cycle should be based on your response to an exercise program.
Our bodies all respond to a new exercise routine differently. In general, you may start to notice some changes after following a plan consistently for 6-8 weeks. When you first start to exercise, the physical changes that you go through and indicators that you’re physically improving tend to be quite pronounced. As you become more fit, knowing when it’s time to switch up the challenge becomes a little harder to notice.
Sometimes, a routine that used to be challenging no longer is. If you find yourself able to simply go through the motions without too much effort, it’s time to increase the difficulty level.
Tip: If you’re only a few weeks into a new routine, increase the difficulty level by adding a balance challenge. This will provide you with an opportunity to work the small, stabilizing muscle groups in your body. Try using an upside down 1/2 ball for your squats. It will keep you focused throughout your routine.
If your time on the treadmill or cardio equipment used to get your heart rate up and feeling out of breath—but in recent days you seem to have a stable heart rate and can easily talk through your workout—it’s an indication that your cardiovascular fitness has improved. In order to push yourself and burn additional calories, you need to increase the challenge.
Tips: Increase the duration of your cardio workout to work on your endurance level. Increase your speed or incline to improve your strength and maximize your calorie burn.
Safety tip: Monitor your heart rate and be sure to keep it within the safe guidelines for your age and current fitness level. Your overall aim should be to push yourself to improve, but not too hard too soon. Most cardio equipment has a chart that will help you to understand the correct heart rate range for your age and your goals.
If you’re lifting weights as part of your workout and they feel too light, you may need to increase the weight you’re using. Lifting light weights for a high number of reps doesn’t provide your body with an effective challenge.
Tip: Select a weight that you can use to perform 10-12 reps while maintaining good form. The last 3-4 reps should feel like a challenge. I like to follow a simple rule: no more than 10% weight increase every 3-4 weeks. Repetition is essential for mastery and muscular change, so carefully select the right weight when you first start out. Then you can work on increasing intensity as needed.
If your workout has you feeling bored, then it’s definitely time to change it. It’s hard enough to stay motivated and stick with a plan in the first place. If you’re dreading your workout or can’t wait for it to be over, you risk falling off the fitness train altogether.
Tip: Try a new fitness class to get some new ideas. Choose exercises that challenge your mind and keep you mentally engaged. Exercises that work two or more muscle groups at once, or require you to put together complex movement patterns, will help to strike down boredom.
In general, a fitness plan will only fail if you quit. Make an effort to keep your results evolving by listening to your body and knowing when it’s time to change things up.
Find out more at: https://ift.tt/1b0P47N
Better fitness in numbers.If maintaining a healthy, active lifestyle is a struggle for you, or if you keep falling off the fitness wagon, then forming or joining an existing fitness team might be the ideal solution for you.
Maybe it’s time to switch it up and try a team fitness approach.
Simply put, joining forces with others who share similar health and fitness goals can help you in a multitude of ways. If you want to be fit for life, not just a few weeks, then a team approach to fitness can be an invaluable resource. Becoming part of a group will help on days when you feel like you want to quit. Your fitness team, or fitness buddy, will give you the support you need and help you stay accountable to your activity goals. Not to mention, working out with others can be far more fun than on your own!
In my experience as both an athlete and a mom to four kids, I can tell you that nothing beats a team approach. They say it takes a village to raise a child. So, you can imagine that in the first two years of raising my triplets, my army of friends and family really helped keep me afloat. Nothing beats a group of people who motivate you to do better. It’s why some studies suggest that people may lose weight more easily (and have an easier time keeping the weight off) by enlisting the help of a friend or loved one.
Why, then, do we so often struggle and go at it alone when trying to get fit and stay fit? A number of factors could be at work. We’ve been taught from childhood to try and be as independent and self-sufficient as possible. At times, we consider our journey to fitness intensely personal, and it’s difficult to open up and let others become part of that journey.
Well, banish those thoughts right now! While it’s important to be self-motivated, disciplined and hardworking, it’s also important to focus on lifelong fitness. And if your friends and family are part of your life, why not also make them part of your fitness team?
Here are a few of my favorite tips for being a great team player when it comes to fitness.
Pick your fitness goal
This is the most important step on your journey to becoming healthy and active. If you don’t know exactly what you want to achieve, how will you ever get started? Write down a list of specific goals and get to work!
Find a fitness team or create one
In a perfect world, you will immediately find a group with the same fitness goals, abilities and availability as you. In the real world it may not be that simple. Your group can be as small as two people or as large as several hundred, but you must pick the style of team that fits with your schedule. There are many options, from a fitness buddy to an online support group, a fit club, a nutrition club or a simple get-together with family members or friends.
Give more than you expect to receive
You may be joining a group because you need help, but I believe that if you join a fitness team and give 100% effort to helping others, you will benefit greatly in turn. Volunteer your skills and always offer a helping hand when your team needs support in any form.
Be organized and on time
If your exercise group meets at a set time, you must show respect to your fellow group members by being punctual and having everything you need to participate. There is nothing worse than waiting for a fitness team member to show up for a run, only to find that when they finally arrive they have forgotten their running shoes! If you want to get results, being committed and accountable are two very important qualities.
Maintain a positive attitude
Always show up with a positive attitude. Yes, it may be cold, you might be tired, and maybe you’d be happier lazing on the couch, but don’t let that affect your teammates! People feed off energy. When you’re positive, you increase the likelihood that your fitness team will be positive too, which is critical for making fitness fun. Make a commitment to creating a fun, healthy environment for your teammates.
Set some rewards
Think up some fun ways to reward yourself and your fitness team for working hard. Yes, improved health and fitness are the ultimate and most incredible reward of all, but trust me when I say that looking forward to a monthly treat or get-together will help to keep all of you motivated and working hard!
Listen to your group
A great team player knows when to talk and when to listen. If you make a commitment to being mentally present and in the moment with your fitness team, you may learn something new and create lasting friendships.
***
I can’t emphasize enough how much fun working with a group can be, especially when you’re committed to being a great team player. Good luck putting together your fitness team, and don’t forget to be creative. You can include your coworkers, your kids, and even the family dog! You don’t have to tackle fitness alone. You can add the Discover Good network to your team too – because Susan and I are committed to helping you achieve your healthy, active life.
Find out more at: https://ift.tt/1b0P47N
Get comfortable before you increase weight.If you want to get stronger in the gym, avoid unnecessary sports related injuries or become more efficient at a particular sport, you need to make an effort to learn correct exercise techniques.
Oftentimes in the gym, people choose an exercise because it looks good or they watched someone else doing it. The problem is they don’t know if they’re doing an exercise correctly until someone points it out, or they get injured.
When you work out at the gym, the exercises you choose are not supposed to simply just make you look good. Each exercise has a purpose and trains a specific muscle or group of muscles. In order to get the most out of each exercise, it’s essential that you do so using correct form.
Using poor or improper exercise technique can increase the risk of injury, especially if you’re lifting weights as part of your routine. Lifting weight places enormous stress on your body, and exercise technique is specifically designed so that you can move the weight safely. If your technique falters, you place unnecessary stress on areas of the body, such as your back, shoulders and knees.
If you make an effort to learn how to exercise effectively, it will ensure that you safely gain the full benefits of your strength-training program, while staying safe in the gym.
Watch yourself as you perform an exercise. Check to make sure you’re balanced and not favoring one side. Adjust as needed.
Know what an exercise is supposed to look like before you try it. You can hire a trainer to show you, watch training videos or read a book.
Exercise progression, especially when it comes to volume and intensity, is one of the biggest traps to fall into. More is not necessarily always best. Push yourself during your workout, but listen to your body and know when to slow down a little. Try to maintain a set intensity level for a few weeks. When it becomes comfortable, that’s your sign that it’s time to progress to the next level. Doing too much too soon will make you develop bad form.
Don’t feel pressured into lifting a weight that’s too heavy for you. A good way to tell if a weight is too heavy is to listen to your body. If you can’t move it in a smooth, non-jerky motion, maintain good form, or you feel the need to hold your breath, that’s a good indication that you need to downsize your weight. I’m a huge fan of lifting weights, but you must master movement patterns without weight before loading up the plates.
Exercise should never be painful. If you feel pain, there’s a good chance that your form is bad. Stop right away and adjust your body as necessary to do the exercise correctly. If there’s still pain, avoid that exercise entirely.
The next time you’re in the gym, take a moment to assess how you look and feel as you do your routine. Movement is something that we are naturally designed to do, so all movements should feel somewhat comfortable. Have fun and make sure you’re getting the most out of your gym performance in each and every session.
Find out more at: https://ift.tt/1b0P47N
When weight loss stalls, review your diet plan.If your weight loss has stalled, take a look at my top five tips to help you avoid a plateau and achieve your weight loss goal.
One of the more frustrating parts of losing weight is the inevitable weight loss plateau. Everything seems to be going along fine, and then all of a sudden––no matter what you do––you find that the scale just doesn’t budge. When you find that your weekly weight loss has stalled, you’ve hit a ‘weight loss plateau,’ and many dieters find the sudden lack of progress deeply frustrating. When you cut back on your calories, your body reacts as if there’s no more food coming its way. So, it does what it’s programmed to do: it hangs onto stored up calories by slowing down the rate at which you burn them. Your resting metabolic rate––the calories you burn every day just to keep your body functioning––goes down a little bit. The drop isn’t huge (10% at most), but it’s often enough to put your weight loss on hold. And suddenly you’re feeling stranded on the dreaded weight loss plateau.
Your resting metabolic rate is determined by your body size and accounts for most of the calories you burn each day. So, it makes sense that as your weight drops your metabolic rate goes down, too.
In order to keep losing weight at the same rate, you need to either cut your calorie intake further, or exercise more. Or, accept that your rate of weight loss will be slower as you approach your goal. Below are some tips to help get you started:
You may have been more careful when you started your diet, by weighing and measuring everything that passed your lips, but you might not be as accurate as you once were. Being more consistent with your journal can help get you off the weight loss plateau and back on track.
Replace two meals a day with a protein shake to help you stay within your calorie limit. When you make your shake, you know exactly what goes into it and how many calories are in the protein powder, the milk and the fruit. That takes the guesswork out of calorie counting. Use the shake for two meals a day, have a healthy third meal, and fill in with snacks of low-fat protein foods,
veggies and fruits.
This one may be hard to do, but it can make a difference. No matter how careful you think you are when you go to a restaurant, it’s usually difficult to accurately estimate how many calories you’re eating. It’s often hard to tell exactly how foods are prepared––extra fats and calories are often lurking. If you’ve been eating out more often than usual, try to cut back for a couple weeks to see if it helps get your weight moving again.
As you build muscle, your resting metabolic rate goes up. If you’ve been working out for a while, you might also be in better shape. And that means that if you haven’t increased the intensity of
your activity, you might not be burning as many calories as you used to. Add some new moves to your exercise routine, increase the intensity and pump some iron.
Consider that you might actually have reached an appropriate weight. If you can, get your body composition checked. Muscle is denser and takes up less space than body fat. So, if you’re carrying more muscle than the average person, your body fat percentage might be well within the normal range, even though you might weigh more than you think you should. If that’s the case, then you may not have much, if any, additional weight to lose.
Find out more at: https://ift.tt/1b0P47N