Weight Loss: Not Getting The Results You Want?

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Ever feel like you are busting your gluteus maximus trying to lose weight, but aren’t getting the results you want? Well, there could be many different reasons why those pounds just aren’t melting away as quickly as you’d like. Let’s take a look at just a few of them.

Nutrition. Did you know that 80% of your weight loss results are nutritionally related?

Breakfast is the most important meal of the day! When you skip this meal, whether it’s due to lack of time, trying to cut calories, or you simply aren’t hungry, you slow down your metabolism right out of the gate. There is always time to grab a granola bar and glass of low-fat or skim milk. Eating breakfast will jump start your metabolism for the day. And if you aren’t hungry, guess what – it’s mainly due to a slow metabolism. Don’t skip breakfast….EVER!

Drink lots of water! On average, the human body is made up of 60 – 70 percent water. Water helps to regulate our body temperature, it also helps to carry nutrients and oxygen to our cells which means it aids in the fat burning process during exercise. The recommended daily amount of water intake is 64 oz. But you don’t have to just drink your water; there are many foods that are high in water content such as melons, leafy greens (romaine, cabbage, spinach), and tomatoes just to name a few.

Cardio/Aerobics. If you’re a beginner, it’s best to start with 3 to 4 days of cardio exercise at a level that you can handle but still gets your heart rate up. Add time and intensity each week so you can work your way up to 30 to 45 minutes of moderate-intensity cardio activity, 5 to 6 days per week. Cardio exercises not only promote weight loss and heart health, but for many people it also increases energy levels, reduces stress, improves mental clarity, and even increases our self-esteem.

Strength Training. It is a proven fact that the more muscle you have, the more fat you will burn, even while you sleep! One of the reasons is because muscle works harder than fat so it will increase your metabolism naturally. Fat just lays around taking up space! If you aren’t building muscle, then you are gradually losing it. Inactive adults typically lose around one-half pound of muscle per year. To build lean muscle, add two to three non-consecutive strength training days into your exercise routine per week.

Get your ZZZ’s. On average, we need about 7.5 hours of quality sleep each night. What can you do to help improve your sleep? Avoid caffeinated beverages in the afternoons, exercise on a regular basis, turn off the computer and TV at least 30 minutes before bed, and stop eating at least two to three hours prior to hitting the sack. If you must eat something then opt for a glass of warm milk, chamomile tea, or even a banana.

NOTE: Please consult your physician before beginning any fitness program.

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