OK so you’re exercising like crazy, at first you saw results but now you don’t seem to be losing any body fat…
What is going on? Why can someone else lose it so easily but you struggle? First and foremost don’t complicate matters, fat loss is not rocket science and if you do too much research you may very well get lost and confused in the contradictory world of nutrition and health.
Do not give up, I’ve listed a few tips below to help get you back on track and if you need additional assistance that is what I’m here for! Remember this should be a way of life, not a short term fix!
- Eat More Frequently
When I say this, I mean eat healthy food packed with nutrients, vitamins and minerals. It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.
- Exercise in the morning before breakfast or on an empty stomach
It’s scientifically proven that exercising before brekky (on an empty stomach) burns significantly more body fat. How? Because in order for your body to dip into its fat stores, it needs to be depleted of all sugars. By training 12 hours after you’ve eaten there is not going to be nearly as much sugar in your system to burn. This means your body taps into its fat stores much faster.
- Choose Healthy Fats
A common misconception is that fats should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, health of hair, skin and nails, vitamin absorption, and normal everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil.
- Keep track of What You Eat
Be a food detective, and investigate what you choose to put into your body. Check labels, and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long “chemical names” that are hard to pronounce. The healthiest foods are those found just as nature intended – whole and unprocessed. When was the last time you saw an ingredient list on a stalk of broccoli or a fresh fillet of salmon?
- Drink more water
Sound too simple? Hunger is often confused with dehydration or thirst. Next time you feel like a snack, have a glass of water. Even mild dehydration can alter our body’s metabolism, so aim to drink eight glasses a day and limit soda, caffeine, and alcohol. It is also agreed that drinking water before meals can help promote weight loss. Studies show people who drink two glasses of water before meals feel fuller and eat less.
It’s imperative for you to keep exercising!
Exercise has enormous benefits for your mind and body with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean. It doesn’t have to be expensive – any movement is better than none. And guess what!? Your metabolism stays boosted for up to 15 hours after you exercise, turning you into a fuel burning furnace.
Remember that there is no secret to weight loss; it’s about sticking to your plan, knowing what a healthy plan consists of, being motivated and being held accountable for your goals! It is important to recognize the concept of bio-individuality, the idea that each of us has unique food and lifestyle needs. One person’s food is another person’s poison. It’s crucial to explore and learn what works best for you.
The above steps will help get you back on track! Sweat hard, and watch it come off.
If you’d like additional support to formulate your plan and stay on track, I invite you to find out what health coaching can do for you. Please schedule a FREE health evaluation with me, call 602.722.5627 or email firstname.lastname@example.org.
Crystal Jarvie is certified integrative health coach for HealthStyles 4 You. She focuses not only on nutrition – but also on relationships, physical activity, career and spirituality – and how those five things are connected to your health and vitality. She’ll help you take your health to the next level. For more information, please visit www.healthstyles4you.com.