Fitness Minutes: (256,245)
7/30/11 2:52 P
Hi, CLEMISTINE !!
I was taking a look at your nutrition tracker and one thing I notice is that you're definitely not eating enough servings of fresh fruit and veggies. For optimum health, a person should eat at least 6-9 servings a day. The more, the better. I found that as I was losing, eating more fresh fruit and veggies had a huge impact not only on my health, but my weight too. So, do try to eat more fresh veggies like spinach, broccoli, cauliflower, kale, romaine lettuce, etc...
While you are eating within your calorie limits, some days, you're still eating a wee bit too much processed food. Having a piece of pizza once in a while is okay, but if you're going to do it, you've got to make sure you're eating plenty of fresh veggies too. Ditto the treats. A treat once in a while is fine, but it shouldn't be done too often. Don't sacrifice those servings of veggies.
Weight loss isn't so much about how much or how little we eat. Quality of the food has a big impact. Thus the need to make sure you're trying to avoid highly processed foods as much as possible.
Also, what are you doing for strength training ? If you're not engaged in any type of strength training, I'm going to encourage you to start. Add lean muscle. Muscle burns fat and the more lean muscle you carry, the more efficient your body will be at burning fat. so, don't be afraid to strength train. If you don't like weight, buy a set of resistance bands. resistance bands are a great way to strength train.
Remember, when it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy.
Fitness Minutes: (112,042)
46,222 7/30/11 10:43 A
What were you doing when you were losing weight? I ask this because of the most important tools (and one that many of us do not do) is keeping track of one's nutrition. Use this as a feedback tool and not as a form of punishment. Are you getting in your 5-9 servings of fruits and veggies per day? Are you getting in enough protein? Healthy fats? Water?
Studies have shown that those individuals who track their nutrition lose twice as much weight as those who don't. Just something to think about.
I hope this helps! Nancy
7/30/11 8:33 A
That's awesome that you've been staying on track with nutrition and exercise despite the plateau with your weight. That really takes some willpower! You have to remember also that it's not only about the scale. You could be losing fat, but gaining muscle. Have you updated your weight goals on Spark to recalculate your ideal calorie intake to lose the weight? As you lose weight, your ideal caloric intake will decrease because your body uses up less calories when you weigh less. Also, switching up your workouts may help. Try working out with heavier weights, doing cardio for a longer duration, or increasing intensity. If you work out the same way for too long, it becomes too easy for your body and you need to step it up to become affective again. Anyway, keep up the hard work! It's normal for our bodies to hit a plateau, but as long as we continue with a healthy lifestyle it will make a difference in the long run!
Fitness Minutes: (1,003)
13 7/30/11 7:13 A
I have been doing very well with intake and exercise. For the last 2 months I have not lost a pound or gained a pound. NEED HELP
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