Weight Loss Plateaus

Standard

Have you ever started a diet or weight loss plan, only to hit a plateau or hump that you just couldn’t get over? Were the goals that you set for yourself reachable in the time frame you allotted? Did you find yourself cheating occasionally or skipping workout days.

Some of you may know that in order to lose weight you must expend, or use, more calories than you take in. You will need to workout a little more to get rid of the extra weight that you have put on as well.

When beginning an exercise routine, most people experience their best results, however the body adapts to the exercise routine and is no longer challenged the way it was before. If all you monitor is the scale, you may not even see the results. This is due to the fact that you are burning fat and losing mass. You may even see an increase in your weight because you are building muscle. This new muscle growth will help you achieve the results you want.

You must hold yourself accountable with every bite you take. If you consider how much movement is required to burn the food energy you ingest, you may achieve greater results. This is not to say that you should starve yourself either. In a starvation mode, your body will adjust by storing the food it takes in as fat, so that it does not burn it as fuel. You will actually begin to lose muscle mass.

Try to keep an honest journal of what you consume and how you were feeling at the time you ate it. Were you angry, happy, with other people or alone? Condiments and drinks will add to your intake of “invisible” calories quickly. I love eggs, but at 70 calories each or 17 for the white only, sometimes I sacrifice a yolk or two. This helps my cholesterol as well.

Change up your workout routine. As I said, the body will become accustomed to the exercise, and your nutrition needs will change. Do you fidget? Maybe you should. Movement uses energy. Sing to yourself and tap your foot, or get up for a quick walk to a friends cubicle, the restroom even if you don’t need to use it, just start moving more. And if you increase your water intake, (hint hint), you will have the need to get up and move.

Don’t fall for for rapid weight loss pills, gimmicks, machines, or diets of whoever is famous at the time. If you do not make this a lifestyle change, then you won’t have a life changing event. Consider hiring a Certified Personal Trainer that will help guide you through your journey. Stay motivated, accept that you may have setbacks, and overcome them.                                                                          In fitness, Bob

Hydration

Standard

The recipe is at the end. But you’re not really going to skip through this are you?

What is hydration? In short it means the addition of water. What I am referring to is the process of providing an adequate amount of liquid to your bodies tissues. With muscle being 70% water, we don’t want to hold back on our water intake anymore than we want to starve the body of good fuel.

A water loss decrease of just 1 1/2 % will reduce muscle strength. Water is important. Proper digestion is benefited by hydration as well. Nutrients are absorbed faster and body waste is carried through the digestive tract quicker, with less time for nasty bacteria to harbor inside of us.

Dehydration, or the lack of water, will cause negative effects, or death in severe cases. Irritability, thirst, dry skin, decreased urination, headaches, sleepiness, constipation, dizziness, you get the idea. Cutting down on your coffee habit? Make sure you replace that liquid intake with water. This causes headaches.

I have heard people tell me that they don’t like to drink that much water because it causes too many bathroom breaks. See your doctor to make sure there isn’t an underlying condition. I say take advantage of the the break and get some circulation. The mental clarity will help you focus better. Who wants you cranky and tired at work anyhow?

Okay, so hopefully you are starting to see that it’s beneficial to drink up. (Sorry guys, not last call)

Try to make a habit of replacing fluid output with fluid intake. If you wait until your body tells you you’re thirsty, you are already dehydrating. Another saying is that; if it touches your lips, take ten sips.

Sports drinks are good but they have a purpose. They too can be abused. Fruit juices count, just watch the sugars. Fruits are another great source of water. Watermelon, hence the name, is 90% water. this makes a great slush as well. Oranges, grapefruit, and melons should not be counted out either. Grapefruit is a very low Glycemic Index fruit too. Cucumbers, celery and tomatoes are good choices also. You can even try adding a sprig of mint, fruit or cucumber slices to your glass of water to make it more appealing.  I like a splash of lime.

Recipe time: Watermelon, cucumber & mint slush…..Mmmmmmmmmmmmm  

Do ahead tip: chill or freeze the watermelon  5-6 c seedless watermelon, 1 small cucumber peeled and cut into chunks, 2 Tbsp lime juice, 2-3 Tbsp honey or sweetener of your choice, and a sprig of mint.

Combine all ingredients in blender or processor until smooth. This will keep in the fridge for up to 2 days but I doubt you can leave it alone that long. The pulp is good for you, or you can process longer. Add a couple of coconut water ice cubes, or whatever you like to thin if desired.                    Drink up and hydrate friends!                                                         In fitness, Bob