It can be very challenging to lose weight when it seems as though you are getting nowhere. There are several reasons for not being able to lose weight. It is important to determine the cause and make sure there isn't a medical cause. Diseases, such as hypothyroidism, can cause difficulty losing weight and may even cause weight gain. There are special blood tests your doctor can perform to determine if you have a medical cause for not losing weight.
Often, the cause of difficulty losing weight is not making the appropriate lifestyle changes. You must create a 500 calorie deficit daily to lose 1 pound per week. It is important to eat a well-balanced, healthy diet. Lots of fruits and vegetables are a good addition to your diet. A diet that is low in fat and carbohydrates is best. Your body does need some fat and carbs in order to function properly. Moderation is key to losing weight. Choosing appropriate portions will also go a long way toward reaching your goal.
You must incorporate an exercise plan into your routine. At least 3 days per week of cardio is essential. You also need at least two days per week of strength training. This will help tone your muscles and provide a longer lasting metabolism boost.
If you have tried eating a well-balanced diet and appropriate exercise and are not losing weight, you may need to switch up your routine a little bit. Try doing a different type of cardio than you were previously doing or making more adjustments to your diet. If this doesn't work, a visit to your doctor may be warranted!
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Wednesday, July 7, 2010
Wednesday, June 30, 2010
Weight Loss Blues---Don't Give Up Yet!
Just when it seems everything is going well, it happens. That dreaded period of dieting sabotage know as hitting a plateau.
It may seem that you have done all that you can do and giving up is the only plausible solution. Before you take that step, remember it happens to everybody that is actively trying to lose weight. At this time, it is best to reflect on your current diet and exercise plan. It is possible that you only need to tweak it up a little bit. Maybe try to add an extra day or two to your workout. Maybe you are getting a few more calories per day than you originally thought. Keep in mind that you need a 500 calorie deficit each day in order to lose one pound per week.
A great solution is to try interval training in your cardio workout. With interval training, you start out with low intensity cardio for a few minutes then you switch to high intensity for a few minutes.You alternate between low and high intensity. This goes a long way at speeding up your metabolism. It will assist you in becoming a calorie burning machine!
A trick that I stumbled upon is the zigzag diet. Different people do it different ways. I personally do 1500 to 1900 calories each day. One day I may do 1500 calories then do 1800 the next day, followed by 1600 and so on. Just don't ever go below 1200 calories per day.
Also remember that sometimes you are losing inches even if the scale doesn't seem to move. Recording measurements daily will help you keep track of your true fat loss.
Just remember it is a lot easier to put the weight on than it is to lose it. It does take time. But with patience and discipline, you will soon be back on track and looking like a million bucks.
It may seem that you have done all that you can do and giving up is the only plausible solution. Before you take that step, remember it happens to everybody that is actively trying to lose weight. At this time, it is best to reflect on your current diet and exercise plan. It is possible that you only need to tweak it up a little bit. Maybe try to add an extra day or two to your workout. Maybe you are getting a few more calories per day than you originally thought. Keep in mind that you need a 500 calorie deficit each day in order to lose one pound per week.
A great solution is to try interval training in your cardio workout. With interval training, you start out with low intensity cardio for a few minutes then you switch to high intensity for a few minutes.You alternate between low and high intensity. This goes a long way at speeding up your metabolism. It will assist you in becoming a calorie burning machine!
A trick that I stumbled upon is the zigzag diet. Different people do it different ways. I personally do 1500 to 1900 calories each day. One day I may do 1500 calories then do 1800 the next day, followed by 1600 and so on. Just don't ever go below 1200 calories per day.
Also remember that sometimes you are losing inches even if the scale doesn't seem to move. Recording measurements daily will help you keep track of your true fat loss.
Just remember it is a lot easier to put the weight on than it is to lose it. It does take time. But with patience and discipline, you will soon be back on track and looking like a million bucks.
Monday, June 28, 2010
Weight loss
I have researched many different diet and exercise plans. Finding the right one takes a lot of time and effort to maximize fat loss.
First of all,you have to consider a few factors. I learned that you should pick a diet that you can stick with from now on. It truly is a lifestyle change, not a diet. It is easy to gain the weight back as soon as you come off of your "diet". For me, the zigzag diet has been very good. On this diet, you can pick and choose the foods you eat. All you have to do is alternate the number of calories you get each day. One day you may eat 1500 calories, the next 1800 calories and so on.
Another very important aspect to weight loss is exercise. It is important to get in at least 30 minutes of cardio at least 5 times per week. I have found that interval training works well. That is where you add a couple of minutes of high intensity cardio several times during your session. So, you start out doing your low to moderate intensity and add resistance every few minutes and then drop it back down every few minutes. You continue this for the full 30 minutes. Works great!
You also need strength training at least two days per week. I try to do high reps with lower weight on problem areas and lower reps with more weight on areas that just need toning.
First of all,you have to consider a few factors. I learned that you should pick a diet that you can stick with from now on. It truly is a lifestyle change, not a diet. It is easy to gain the weight back as soon as you come off of your "diet". For me, the zigzag diet has been very good. On this diet, you can pick and choose the foods you eat. All you have to do is alternate the number of calories you get each day. One day you may eat 1500 calories, the next 1800 calories and so on.
Another very important aspect to weight loss is exercise. It is important to get in at least 30 minutes of cardio at least 5 times per week. I have found that interval training works well. That is where you add a couple of minutes of high intensity cardio several times during your session. So, you start out doing your low to moderate intensity and add resistance every few minutes and then drop it back down every few minutes. You continue this for the full 30 minutes. Works great!
You also need strength training at least two days per week. I try to do high reps with lower weight on problem areas and lower reps with more weight on areas that just need toning.
Subscribe to:
Comments (Atom)