Tips and Advice to Help You Break Through Exercise Plateaus

         Exercise plateaus occur when you go through a period of two or more consecutive weeks without any weight loss.  They occur because you metabolism has slowed down due to the weight you have already lost.  As a general rule of thumb, remember the less you weigh the harder you have to work to […]

IMG_8394_MG_8250      

 

Exercise plateaus occur when you go through a period of two or more consecutive weeks without any weight loss.  They occur because you metabolism has slowed down due to the weight you have already lost.  As a general rule of thumb, remember the less you weigh the harder you have to work to burn the same number of calories you burned when you were heavier.  So how do you rev your metabolism back up so you can continue to have weight loss results?   You need to either add more exercise/activity or eat fewer calories (not less than 1200).  Follow these tips to ensure you don’t get stuck on a plateau.

 

 

  • Add weights to your workouts if you aren’t doing so already.  When you lift you build muscles which helps you burn more calories
  • Drink more water.  Water may help increase metabolic rate and also helps eliminate toxins released when fat cells shrink
  • Add high intensity bursts into your workouts to maximize calories burned
  • Add 5-10 minutes onto each workout
  • Vary your exercise routine to eliminate boredom and challenge your muscles
  • Increase your dietary fiber and protein
  • Make sure you are tracking every morsel of food you are eating and aren’t underestimating the number of calories you are consuming.  Also, make sure portion sizes haven’t gotten larger than they should be
  • Get motivated by either using new apps,  getting a training buddy, trying out new pieces of equipment, or new types of workouts
  • Move more. Consider wearing a pedometer to track steps
  • Watch out for overeating/drinking at restaurants
  • Try yoga to manage stress and keep stress eating under control
  • Never give up!

 

#beatingweightlossplateaus

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie

 

 

 

 

 

Tagged with:  

Tips for Kicking Your Sugar Addiction for Good

In my last post I introduced sugar addition.  Today’s post is going to focus on ways to get a handle on that addiction. The first is obvious- don’t buy products containing sugar. Eat regular meals and snacks high in fiber, protein, healthy fats, and complex carbohydrates.  This helps keep blood sugar levels steady so you […]

shutterstock_sugar

In my last post I introduced sugar addition.  Today’s post is going to focus on ways to get a handle on that addiction.

  1. The first is obvious- don’t buy products containing sugar.
  2. Eat regular meals and snacks high in fiber, protein, healthy fats, and complex carbohydrates.  This helps keep blood sugar levels steady so you don’t have blood sugar spikes that cause cravings.
  3. Drink plenty of water.  Often, cravings result from dehydration.
  4. Try a multivitamin.  Chromium picolinate and I-glutamine have been shown in some studies to reduce cravings (research not conclusive).
  5. Eat before you go out (or carry snacks with you) so you don’t get hungry and succumb to fast food or convenience store stops.
  6. Reduce cravings by exercising regularly, getting plenty of sunlight, and adequate sleep.
  7. Learn to identify non hunger related triggers for sugar cravings such as stress and anxiety.   Learn how to cope with feelings without turning to food.  Emotional eating can quickly lead to a sugar binge.
  8. When you go overboard on sugar, remember tomorrow is a new day.  Don’t dwell on it, forgive yourself and keep trying.

One article featured in Women’s Health Magazine suggests trying to eliminate sugar from the diet using a five phase program.  During each of the two week stages you gradually eliminate different aspects of sugar from your diet.  In phase I. you remove sugary beverages.  Phase II. suggests cutting out cakes, cookies and candy bars.  In the third phase simple carbohydrates such as pasta, crackers, and breads are eliminated. Phase IV. recommends looking for and excluding processed foods with hidden sugars in them.  The final phase of the program is a maintenance phase that recognizes it is ok to indulge every now and then, but strive to keep cravings in check and avoid frequent bingeing.

#kickingsugaraddiction

 

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie