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 […]

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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

 

 

 

 

 

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Using Food Tracker Apps to Help with Weight Loss

          Nowadays everyone seems to have some sort of smart phone, so the tools for weight loss are at your fingertips.  Food tracking apps are great because they are easy to use, easily uploaded to your technology, and allow you to track what you’ve eaten and your physical activity.  Plus, studies have found […]

 

Nutrition tracker apps can be a useful tool for weight loss

Nutrition tracker apps can be a useful tool for weight loss

 

      Nowadays everyone seems to have some sort of smart phone, so the tools for weight loss are at your fingertips.  Food tracking apps are great because they are easy to use, easily uploaded to your technology, and allow you to track what you’ve eaten and your physical activity.  Plus, studies have found dieters who use apps are more successful than those who don’t.  There are a multitude of FREE food tracking apps out there, but which ones are the best?  The following is a review of a few of the free apps available. 

SPARK PEOPLE:  Provides a full weekly menu and access to a companion site that offers menus with grocery lists, workout videos and message boards which make it easy to share tips and find social support.  This app also has a GPS tracker so you can use it for walks and runs.  Unfortunately, this site tends to have many glitches.

MY PLATE BY LIVESTRONG:  Has a data base of over 625,000 foods and 1,500 exercises.  You can also write in an online food diary, get nutrition charts and graphs, find daily motivational tips and social support, and you can even export and print out your data to bring to the doctor.

LOSE IT:  Allows you to scan barcodes of food for easy logging.  You can set up weight loss goals and fitness challenges for yourself, share food, recipes, and progress with your friends, and link the account with other devices such as pedometers and scales.  You can get a weekly report to print or share with others.

MYFITNESSPAL:  This one happens to be my favorite and the one I recommend to all my clients.  This app has the largest food data base of any of the apps out there.  What I personally love about it is if you cook, it has the recipes from certain magazines already in the data base (Cooking Light recipes are in there!).  It also allows you to use social networking for motivation, scan bar codes, and has charts and graphs to track progress.  Another thing I like about it is when you complete your entry for the day it tells you, “if every day were like today, you would weight X lbs. in 5 weeks”.   It also remembers the foods you regularly eat and let’s your create recipes which you can share with your friends.

 

#foodtrackerapps

 

Sophie Pratola
704-604-1518
Personally Trained By Sophie

 

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