Weight Loss Plateaus

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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

Are you hungry?

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Have you ever thought about the difference between hunger and appetite? You might think they are one in the same, however they are not. Hunger, quite simply put, is the need for food. Appetite is a desire for food.

If we did not listen to the demands of mood and had no external stimuli to suggest we were hungry, our brain would let us know when to eat. Thanks to marketing strategies, suggestions are around every corner. Marketing works. We see advertisements on TV, in magazines, on bill boards, buses, taxis, you name it, it is out there. How many times have you ordered something to eat because of the smell, sight, or a description of the pleasure you will experience?

Melting, gooey cheese, slowly dripping from a hand tossed, authentic pizza. Or how about a fresh cinnamon roll,  hot steam escaping the first piece as it is pulled away. Maybe it is the visibly fresh char marks in the final glaze of a sweet, tangy and mildly spiced piece of meat that is cooked to perfection over an open, smokey flame. This is appetite.

These wants, or desires, can and will occur at anytime, not just when you are hungry, and may not disappear after eating unless you have overindulged. At this time, you may feel good about what you ate, or you could feel guilty and ashamed.

Now let us look at hunger. Hunger is the biological response to what we need due to energy demands, low blood sugar, an empty tank, (stomach), or a need for warmth. Food should primarily be an energy source, not an excessive luxury.

If you have read my bio, then you know I like to eat. There is however a huge difference between need and want. All I am trying to do is to have you consider why you eat what you do, how often or how much. Do not get into the habit of rewarding yourself with food. Animals are trained this way, and if you are not careful , you may be training yourself for failure.

In fitness, Bob