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Talk It Out:
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"I
have been in the fitness field
for over 25 years and have
heard this complaint over and
over. The key is to change
what you've been doing in
regards to exercise. Our
bodies get used to the same
routine. We get very efficient
at whatever we have chosen to
do whether it be walking 30
minutes, jogging 30 minutes,
going to a group exercise
class 2 to 3 times a week etc.
I suggest either increasing
the intensity or length of
your activity. Or if you've
been walking, maybe try a
little jogging, or bicycling,
or something that is different
from what your body has become
accustomed to. I know -- just
when we think the exercise
part has become easy, we have
to make it harder! I tell my
classes if we did the same
thing at every class, in the
same order, at the same
intensity, we wouldn't get any
fitter (or lose weight, if
that is your goal)! Another
thing to try is interval
training. Go as hard as you
can for 60 seconds and then
lower the intensity for 3
minutes and then keep
repeating this cycle. Also,
if you are just doing
cardiovascular exercise
(something to get the heart
rate up and burn calories) it
would be wise to add some
strength training in at least
a couple days a week. We start
to lose muscle after a certain
age and less muscle means we
burn less calories even while
just sitting. The more muscle
you have, the more calories
you burn even at rest. It is
healthier to have more muscle
(especially as we age!) and
muscle takes up less space
than fat does. Don't fret
if you gain weight because
muscle does weigh more than
fat. A very muscular person
will weigh more than someone
with less muscle but will
probably look better! So don't
worry so much about the scales.
Worry about how your clothes
fit and how healthy you
are." ~ Wendy
"I
recently lost close to 30
pounds on Weight Watchers. A
few suggestions would be to
increase your exercise
program--even 10 more minutes
a day is great. Wear a
pedometer and aim for
10,000 steps a day.
Drink that water everyone
talks about. Be honest and
hold your self accountable for
what you really put in your
mouth. Keep a journal. You
would be amazed at how many
BLTs (bites, licks and tastes)
a person does on an average
week. Five
fruits/veggies a day, milk,
lean meats and fish, 2 tsps of
extra virgin olive oil each
day. Get creative with
cooking by using different
spices and oils. Don't deny
yourself any foods that you
really want. Just use portion
control--its hard sometimes
but worth it. It is better to
eat something you really want rather
than a bunch of things you don't
want--when it usually equals
the same amount of calories
anyway. When ordering
out, eat only half you meal
and take the rest home for the
next day. Eats lots of fiber.
Good luck with the last 5
pounds." ~ Tonya
"I was very happy to discover the SparkPeople.com website. They help you track calories and exercise, set personal goals, find recipes and support, as well as giving you many other helpful resources. Best of all – it’s free! After YEARS of self-indulgence, I’m finally back on track. You can sign up for daily emails that give you lots of great health, fitness, and nutrition tips. It helps train you for a long-term healthier lifestyle rather than just a quick-fix diet. It’s not easy! You’ll still have to work at it, but it’s worth it.
"I would suggest
looking at the diet first to make sure you are getting
enough food. If your body isn't getting enough, it
will save up the food and can cause a plateau. The
other thing is to change up your fitness routine. Your body
gets used to the same routine so maybe change from walking
to some spurts of jogging, take a new exercise class, or
check out some exercise videos from your local library. Good
luck!" ~ Sherry
Editor's Note: Thanks to these subscribers for taking the time to respond. |
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