Best way to jump- start your metabolism after a plateau? Expert answer. Hi, Jay. Since tomorrow is January 1, I'm sure many people will be thinking about losing weight, so I thought this was a great time to answer your question to help people work through this challenging situation rather than giving up on their weight loss goals. Weight loss plateaus are incredibly frustrating and incredibly common. In my patients, I notice that they seem to plateau around six to eight weeks into their diets and again around four to five months, similar to your situation. Your two- pound- per- week rate of weight loss is safe and healthy, so I'm not concerned that you have lost weight too quickly, leading to a plateau. Rather, I think you need to make sure you are not falling into diet pitfalls that I see commonly in my office. First of all, now that you weigh 4. In addition, most people don't realize that you are burning fewer calories during exercise as well because you have less weight to carry, and you are also probably much more fit if you have been exercising all along. To cut calories without feeling too hungry, keep a food journal for a week and try to identify eating occasions during which you could cut 5. Keeping a journal is also a good way to identify areas where an extra 5. An easier way to cut calories without cutting portions is to increase the water content of foods that you eat. Try to eat non- cream- based soups, lots of non- starchy vegetables and salads (but watch the dressing and high- fat toppings), and low- fat or nonfat dairy with most meals and snacks to get adequate food volume with fewer calories. Boost the fiber content of your diet too, as fiber adds bulk with minimal calories. I also encourage my patients to really make an effort to cut processed foods (even if they are considered . Stick to foods closest to their natural state like vegetables, nuts, lean protein, whole fruit, plain low- fat dairy, whole grains like barley, brown rice and quinoa, and healthy oils. With regard to exercise, you are correct to try other exercises to boost your metabolism, but you need to make sure that the exercise is really challenging. I find that many of my patients just aren't pushing themselves enough in the gym to break through weight loss plateaus. For resistance training, the last few repetitions of each set need to be hard. And if you are doing cardio, you really need to be pushing yourself to the point that you can't easily carry on a conversation (be sure to get your doctor's clearance first) during most of your workout. I have talked a lot about interval training in the past, and I find that it is the best way to get your overall workout to a higher intensity. A simple internal workout involves a five- minute warmup, mini sprints (3. This allows you to work harder overall and really increase the caloric burn of each workout. If you find your energy is low during workouts, you might consider a cup of coffee (skip the cream and sugar) or green tea before your workout, as this could increase fat burning slightly and has been show to improve athletic performance. Finally, make sure that you are getting at least seven to eight hours of sleep, as there has been considerable research in the last five years on the effect of getting too little sleep on obesity. And if the scale really refuses to budge, focus on maintaining your weight loss, as losing nearly 2. Eating Habits That Will Uncover Your Abs. You've tried every ab exercise in existence. Interesting facts about honey and cinnamon for weight loss. Cinnamon is combined with honey in this delicious mixture, which recipe is revealed below. You're not eating as healthfully as you think. We know that Americans and others who eat a Western-style diet have a lot of health problems—and weight problems. We started 2011 with a discussion of Experiences, Good and Bad, On the Diet; which led us into the issue of weight loss, especially for peri-menopausal and older women. There are a number of factors that affect weight loss. Learn about 10 reasons you're not losing weight and what to do about it. Since tomorrow is January 1, I'm sure many people will be thinking about losing weight, so I thought this was a great time to. Hit a weight-loss plateau? Restart your weight loss with these tips. Before and after weight loss pictures. Hello Angela-I have never been hooked on a blog before!! You are a true inspiration. Now do the workout with proven results, powered by the diet that'll have you looking sexy by Spring. Your six- pack solution is finally here. The video above features the essential exercises guaranteed to blast flab from your belly—no crunches required—and works for men and women. Consider it the greatest ab workout of all time. And we've paired it with the greatest diet strategies of all time. The tips below lead to rapid weight loss and will turn your no- pack into a whoa- pack. Watch the vid, get toned and tight, and craft your winning routine in the kitchen with these 1. Eat This, Not That! Click here to discover more! Despite diet experts and new research constantly telling you otherwise, many people still consume the bulk of their calories in two or three large meals each day, often—in an attempt to slim down—going for hours at a time eating nothing in between. Sure, you can lose weight on a reduced- calorie three- meal plan, but you can't make your body burn fat more efficiently, which is key to long- term weight loss. A nutritious meal or snack about every three hours keeps blood- sugar levels stable, feeds your body a steady stream of necessary nutrients and helps control hunger- induced cravings for less- than- slimming snacks like sweets and fats. It also leads to more effective glycogen storage in the liver and muscle tissues, ensuring your body won't cannibalize muscle as an energy source during your workouts. So make your meals mini and spread them out. If you have trouble fitting in extra eating times at work, prepare food ahead of time that you can zap in the microwave or eat cold. And stock your kitchen right: Shed fat in just days with these essential 9 Flat Belly Superfoods! The human body is a bit confusing: By the time it tells you it needs nutrients, it's already deficient. In fact, those hunger pangs are your body's last- ditch efforts to convince you to eat. Stay ahead of the curve by eating before your stomach starts growling. If you're pressed for time, consider the following: A meal can consist of a four- ounce chicken breast, a small baked potato and a salad, all of which can be made the night before and require minimal preparation time. Dining can also be as simple as a low- sugar nutrition bar—make sure to look for one substantial enough to replace a meal—or small protein shakes and bananas. How much protein is enough? If you're working a 9 to 5 desk job that you commute to by car, protein isn't an issue. But for someone who's active in sports and trains regularly, adequate protein is essential for losing fat and building lean muscle. Your safest bet is to get between 0. When calculating that amount, use the weight you think you would look good at, especially if you're 2. For example, if an ideal weight for you would be 1. Your daily protein requirement turns out to be 1. That's what you'll get from about one small can of water- packed tuna or four slices of turkey breast deli meat. If you're a vegetarian or a vegan, take a look at these meat- free protein sources that spur weight loss for some healthy inspiration. While eating anything raises your metabolic rate, protein boosts it the most. Chicken, turkey, beef, egg whites and cottage cheese are just a few of the choices you have for high- rev foods. Protein is also essential to building muscle, and the more muscle you carry, the more efficiently your body will burn the fat you're trying to fry. And don't forget about breakfast! Get an early jump on your protein—deliciously— with these 5 Protein- Packed Breakfasts for Weight Loss. Muscle burns calories even at rest. Fat, on the other hand, just sits there. So the last thing you want from your weight- loss program is loss of muscle tissue. You can minimize this loss by getting enough protein delivered in relatively precise doses throughout each day. And for your body to put that protein to work for muscle building, you've got to log weight lifting time regularly. Keep track of your intake for a month or so and then make adjustments since the protein calculations we have here are just guidelines. If your fat loss has hit a plateau and you aren't suffering from overtraining syndrome—ironically, too much time at the gym will slow your fat furnace—bump up your protein a little. If you're gaining a little fat, cut back slightly. There should be little need to go beyond one gram of protein per pound of lean mass. Take charge of your protein intake and Lose up to 1. The Best Flat- Belly Smoothie Recipe Ever! When planning meals, you may be tempted to stick to a few familiar sources of carbs. But your system works better when you keep it guessing, so don't let yourself get caught in a rut. Eating a variety of carbs, even some simple sugars, is desirable for athletes, according to the Journal Essentials of Strength Training and Conditioning. Keep in mind, that's not an invitation to gorge on Froot Loops or candy bars. Foods like potatoes, brown rice, pasta and vegetables should make up the bulk of your carbs. As a rule, you shouldn't eat more than two or three grams of carbs per pound of body weight. Many people overdose on carbs, thinking them . But your system doesn't discriminate: It stores any excess calories—whether from protein, fat or carbs—as fat. Once you've figured out your daily carb requirement, the tendency is to eat equal amounts of carbs at every meal. This approach works quite well in the early phase of a weight- loss plan because it trains your body to expect a certain amount of essential nutrients on a regular schedule. But over time, your body will achieve homeostasis, meaning it will adapt to the pattern and work just enough to maintain its current balance of lean mass to fat stores. To continue getting leaner, you must continue adapting. Assuming you're not diabetic or prone to hypoglycemic episodes, another way to keep your body guessing is to restrict carb intake (about 1. Your body will search for alternate energy sources, breaking its rhythm and revving the metabolism. Because it has been glycogen- depleted, your body will quickly use sugar carbs for energy when you return to taking in normal levels. Do not go low- carb for more than a couple of days or take in fewer than 1. Critical heart and brain functions rely on carbs. Depleting sugar stores can make you lethargic, foggy- headed and, yes, even hangry, so try this phase on weekends when you don't have to deal with workweek stressors like deadlines and demanding coworkers. When you do wants carbs—the good kind—reach for one of The Top 5. Snacks for Weight Loss. You body cannot efficiently change carbs into energy without ample water. And, according to the Journal Physiology of Sport and Exercise, you can't deliver essential amino acids to muscle tissue without adequate water, either. Not only will your workout sessions suffer, but insufficient liquids in your body will also hinder fat breakdown. Don't wait until you're thirsty- thirst signals the first stage of dehydration, which means you're already too late. You must stay hydrated. Drink often throughout the day, and especially before and during a training session. If plain water bores you, try mixing up an easy batch of detox water, loaded with cleansing citrus. Try to get at least 1. Your first meal when you wake up and after working out should contain your largest carb intakes of the day. Your body's glycogen stores are depleted when you wake up; replenishing them quickly is crucial to physical and mental functioning. A serious weight- training session depletes glycogen stores. Consume a mix of simple and complex carbs along with a protein within 6. Your last meal (or two, if you're eating more frequently) of the day should emphasize protein rather than typical slow- burning carbs like pasta. The carbs you do ingest should be the . High- fiber, low- water foods leaching water out of your system; wet carbs, on the other hand, allow you to maintain relatively adequate levels of water during the night since you can't drink while you sleep. Here's a bonus tip: Get in the habit of eating fish as part of your last meal of the day. Fish makes for a lighter meal, and it's a good way to replenish aminos while getting essential fatty acids. Fish is healthy as well: The American Heart Association recommends at least two servings of fatty fish (such as salmon and tuna) per week. LOSE UP TO 1. 6 POUNDS IN 1. DAYS with Zero Belly Diet—the New York Times bestselling book from Eat This, Not That! Click here to discover more! Story courtesy of Men's Fitness.
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