Homeostasis. That is a fancy way to say equilibrium and that is what your body craves. We are very adaptive creatures, and our body's work to maintain homeostasis. This is really no big deal, unless you are trying to lose weight and then it really just translates into the word the dieter dreads - PLATEAU.
When you hit a plateau, meaning the weight, fat, and inches are no longer coming off, you need to change. Mix up your exercise plan; mix up your eating plan. Your body has acclimated to your current program - it knows your number.
Here are a few ways to change your exercise plan:
- Try a new form of cardio exercise. If you walk, try biking. If you bike try running. If you run, try swimming.
- Try interval training. Instead of climbing on the elliptical and keeping the resistance and strides per minute the same, do the hill routine, or add sprints every 2 to 10 minutes and sprint (anaerobic exercise) for 1 to 3 minutes.
- If strength training is not part of your exercise plan, adding it now could be the boost you need. It builds lean muscle mass, helps to strengthen bone tissue, and can help raise your metabolic rate.
- Conversely, if you are spending 3 days a week on strength training and only 2 days doing cardio workouts, try upping the days of your cardio regimen.
I have some more ideas for you, so read more
As 2007 is well under way, maybe you're not making as much progress as you wish you were on your new year's resolution to get healthy.
Best friends, husbands, parents and even coworkers may seem to have the best intentions but their actions may not agree. It is important that you, and your close ones, realize that your decision to get healthy is a positive one and also not one that you are pushing on them. Some people are intimidated by those who are dieting, working out, eating right, etc because it makes them wonder if they should be doing the same and some people are just plain clueless.
So take control of your situation with these simple ideas:
- Do the grocery shopping for yourself. If someone else does it for you, then provide a list so that you don't end up with random snacks and sweets. Tell them you appreciate gifts, but cookie dough is not the kind of gift you're looking for right now.
There's more, so read more
Are you overwhelmed with the daily decisions you have to make? Maybe you thought that your food choices are the easiest decisions in your day, but according to recent research, on average, we actually make an average of 221 food-related decisions each day!
Brian Wansink, the author of the book Mindless Eating: Why We Eat More Than We Think offers these tips on how to prevent overeating and make the decision making process a little less exhausting:
- Use smaller bowls.
- Avoid eating directly from the package.
- Bank your calories (e.g., skip the appetizer if you want to indulge in dessert).
- Dine next to the slowest eater at the table.
- Eat the foods you love but in smaller portions.
- Pick two of the following: appetizer, drink or dessert.
- Fill half your plate with vegetables, and the other half with protein and starch.
- Keep tempting treats out of sight.
- Sit at least an arm's length away from the buffet table or snack bowl.
CBC News is reporting that a dietary supplement, called Conjugated Linoleic Acid (CLA), helps to combat weight gain in overweight adults.
CLA is a type of polyunsaturated fat that is found naturally in dairy products and meat. The study showed that participants lost an average of 2.2 pounds (over 6-months). What's more? They lost fat over the abdomen, which is the fat that increases the risk for heart disease.
While mixed CLA supplements are available in pharmacies and health-food stores, dietitians caution against expecting that the pill alone will lead to weight loss without increasing your physical activity and healthy food intake. An alternative to taking CLA supplements is by getting the fatty acids from foods such as low-fat dairy products.
During the holidays, you simply can't pass up all the rich and delicious foods and desserts. Tasting all those yummy things is part of the fun during this time of year.
Go ahead and enjoy all the food when you're celebrating. But in between big meals and decadant desserts, you might want to try lightening your food intake.
I love having a big salad filled with as many fresh vegetables as I can get my hands on. I flavor it with dried cranberries, apples, pears, and walnuts.
I also discovered this oil sprayer. I hate when my fresh greens are swimming in oil. Now I can just give my salad a light mist.
Fit's Tips: Use an oil sprayer on cooking utensils, pizza dough, vegetables, frying pans, and cookie sheets to reduce unnecessary fat intake.