When you lose weight, your body fights back.

March 11, 2019


You may be able to lose quite a lot of weight at first, without much effort. However, weight loss may slow down or stop altogether after a while.

This article lists  common reasons why you're not losing weight.

It also contains actionable tips on how to break through the plateau and get things moving again.

1. Maybe You Are Losing Without Realising It

A weight loss plateau may be explained by muscle gain, undigested food and fluctuations in body water due to hormones and other body fluctuations. If the scale doesn’t budge, you might still be losing fat.

2. Keep track of what You're Eating

Awareness is incredibly important if you are trying to lose weight. Many people don't have a clue how much they're really eating.

Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t

Keeping a food diary or take pictures of all your meals and snacks can be helpful when you are trying to lose weight.

3. Eat more Protein

Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking

Low protein intake may bring your weight loss efforts to a standstill. Make sure to eat plenty of protein-rich foods.

4. Keep an eye on your Calories intake

A large number of people who have trouble losing weight are simply eating too many calories.

You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount

If you are not losing weight, you should try weighing your foods and tracking your calories for a while.

6. Lift weights

Strength training is an effective way to lose fat. It prevents the loss of muscle mass often associated with weight loss and helps maintain long-term fat loss.

7. Try not to binge (Even on Healthy Food)

 

This is a significant problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.

Even if something is healthy, its calories still count. Depending on the volume, a single binge can often ruin an entire week's worth of dieting.

8. Increase intensity and cardio

Make sure to do cardio regularly. It helps you burn fat, especially around your midsection. Low intensity with your exercise could be one reason for a weight loss plateau

10. Get a good night’s sleep

Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.

11. Drink more water

Drinking water can benefit weight loss.

In one 12-week weight loss study, people who drank half a liter of water 30 minutes before meals lost 44% more weight than those who did not.

Drinking water has also been shown to boost the number of calories burned by 24–30% over a period of 1.5 hour

12. Reduce your alcohol intake

Occasional drinking seems to be fine in regards to weight loss , while heavy drinking is linked to weight gain

Also keep in mind that the alcohol itself has about 7 calories per gram, which is high

Alcoholic beverages are generally high in calories. If you choose to drink alcohol, spirits mixed with zero-calorie beverages are probably the best option.

13 Eat Mindfully

Numerous studies have shown that mindful eating can cause significant weight loss and reduce the frequency of binge eating

Here are some tips to eat more mindfully:

Eat with zero distractions, sitting down at a table with just your food.

Eat slowly and chew thoroughly. Try to be aware of the colours, smells, flavours and textures.

When you being to feel full, drink some water and stop eating.

 14. 

Change your focus

Instead of approaching weight loss from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.

 

Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.

 

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February 7, 2019

Pre-workout

·   Hydration during exercise your body loses some of its water content as it sweats, this can lead to dehydration. Dehydration slows the process of muscle growth as the bodies nutrients levels are lower, therefore increasing the severity of muscle soreness post workout

W
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How are your New Year’s resolutions going?

January 5, 2019


If your plans for a new you have started to go off the rails already, you’re not alone. While up to 90 per cent of Australians welcome the new year with resolutions — whether it’s to lose weight, drink less, eat better or take up a new hobby — 
just 8 per cent of us actually stick to them.

Towards the end of January, the overwhelming majority of us have either abandoned our New Year’s Eve promises, or are in the process of doing so.  

When it comes to goal-setting, the brain is the...


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12 Tips to stay fit for Christmas..

December 13, 2018




Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra kgs. Based on studies, most people tend to gain additional weight during the holiday season. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough ...


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Why do human bodies respond differently to the same training or treatment?

November 18, 2018

The human body is a complex and wonderful structure.

The unusual part for us to understand is that  certain treatments or training protocols that work well with one individual, but will not  achieve the desired result with another. The easy response to this outcome is to think we are not committing to the program, not following  instructions. The harder response is to try to understand how the two systems or bodies differed.

Human Bodies can respond quite differently to the same training or...


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Strength Training

November 12, 2018

 It is important in building lean muscle to help your body perform and look better.


Lifting weights is also a metabolism booster by building lean muscle you will burn more calories and add definition to your body.  The right strength training plan can prevent injury by improving your posture, building core strength, and helping with joint alignment.

Here is what you need to know regarding reps and load, if you are just starting to lift weights or have plateaued and want to start seeing more...


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Squash the benefits

July 22, 2018


Squash
is a fast-moving sport and is an excellent cardiovascular workout. It is a game that can be played at any age and is easy to learn. There are many modified game types and various equipment can be used to suit every size and skill level, enabling squash to played as either a leisure or competitive sport. Squash has even been recognized as the number one health and fitness sport.

Devlops agility – Leaping, spinning, stopping, bending, jumping, sprinting and running are just some of th...


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How to Overcome Obstacles and Make Permanent Changes in Your Life

July 2, 2018


Many people think that what you need is willpower, but nothing could be further from the truth. If you want to make any permanent change in your life, willpower won’t get you there.

Whether you want to get healthier, stop using social media so much, improve your relationships, lose weight, get fitter, be happier, write a book, — willpower won’t help you with any of these things.

If you’re required to exert willpower to do something, there is an obvious internal conflict. You w...


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Have you considered the benefits of cold-weather training??

June 21, 2018



Before you start to make excuses because of the cold and plan to pull over the blankets at 5.50am, you should consider the potential benefits of cold-weather training.

Aside from helping to ease the potential winter weight gain, exercising outdoors in colder weather has numerous health benefits. The average winter weight gain ranges from 2-10 kgs.

 

While many avoid the cold,  winter workouts are a great way to increase fitness.  If outside or even getting in and out at gym, the fresh air ...


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Snuggle in? or get out and get moving?

May 23, 2018



Winter Woe: Your body's chemical switch has flipped to storing more fat.

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