Slow Weight Loss? Try These Tips!
You're working out consistently and intensely, plus watching what you eat, however; you're not losing weight (or not as fast as you'd hope). Or, in some cases; you may have been losing weight consistently...until recently.
Many have the same experience, when young it was easy to stay fit and in shape. But now, even when you put in the same level of effort, you just can't seem to get as lean. Eating less and moving more is always good start, however; this advice alone isn't enough.
Body change is going to be harder for some people, and easier for others.
Complexities such as; age, gender, how much body fat you're carrying and for how long, genetic make-up and a whole lot more, all need to be accounted for when preparing a weight loss plan! It's important to note that how your metabolism reacts to changes in energy balance (calories in vs calories burned) will be unique to you!
So what to do next? The Gym of Avon trainers are certified nutrition coaches through Precision Nutrition, and we've compiled a list of strategies that will help lose fat and keep it off!
1. CONSUME PLENTY OF PROTEIN
Protein is essential for losing weight/fat for a few reasons:
Protein helps to preserve lean body mass; connective tissues, organs, bone and muscle!
Protein increases satiety, meaning you feel fuller despite eating less.
Just by eating protein you burn more calories, because of the increased thermic effect of eating.
On averagemen should shoot for 6-8 pal size servings of protein per day while women are around 4-6 palm size servings per day.
2. UNDERSTAND THAT THIS IS COMPLEX
So many things influence the decisions we make when eating.
Rather than body size or body fat being blamed on lack of knowledge, willpower or flat-out laziness. Reality shows that food intake and body composition are governed more by a mixture of physiological, social, psychological and lifestyle influences. What this boils down to is that in order to make better nutritional decisions, we need to create an environment that encourages positive food choices!
You've heard it before, improving your body composition is not a "quick fix", its a lifestyle change! Weight loss can and should be relatively slow, aim to lose around .5 to 1 percent of your bodyweight per week. Losing weight at this pace helps to maintain muscle tissue and avoid plateaus due to very low calorie diets.
3. FIND WAYS TO INCREASE NEAT (non-exercise activity thermogenesis)
NEAT stands for all of the calories your body burns through activities done outside of exercise. This can be things like; walking the dog, taking the stairs, parking farther away from where you're going, fidgeting or hell, using a stand-up treadmill desk! When added up, this small activities can account for lots of daily calories! Try starting with a step counter and aiming for 10,000 steps per day.
4. PERFORM A COMBINATION OF RESISTANCE, CARDIOVASCULAR & RECOVERY TRAINING
Resistance training has many positive effects on the body:
Helps you maintain and build vital muscle mass.
A muscular/lean physique burns more calories at rest.
Increasing muscle tone will improve your insulin tolerance, leading to less body fat storage!
In most cases strength training should outweigh cardio training, however; it's still an important system to work:
Improves the health of your cardiovascular system (heart, lungs, etc.).
Helps to increase energy (calories) expenditure.
Will improve recovery time.
Recovery work encompasses all the little stuff you do outside the gym to stay fresh and injury free:
Activities such as walking, hiking, foam rolling, stretching and yoga will all do the trick!
Increases the effectiveness of the above two.
These types of movements are considered stress relievers, lowering cortisol and helping your body strip away fat!
5. HAVE SOME SELF-COMPASSION
Life isn't perfect and you're going to have days where you veer from the diet or miss meals. It's OK and happens to everyone, even the fitness models! The key is to not let these moments throw you off track. You made a mistake. So what? Accept it and move on!
Research has actually shown that individuals who possess more self-compassion and less food related stress, turn out to have a lower BMI (body mass index) and a healthier body weight! Other characteristics include; lower calorie intake, less anxiety and a more positive relationship with food.
It's also important to make sure that the body you want, lines up with a life that you'll enjoy! Run through the "6 Behaviors" post and understand what is required to reach different levels of body composition. Consider what you'll have to do to in order to reach your goal and choose accordingly!