Let's face it, we've all been there. We feel like we've been working hard to lose that weight or even those "last 10 lbs". We're eating pretty good, working out, and nothing is happening! Isn't it the most frustrating thing in the world?! So, let's talk about some ideas on how we can get over that "hump" and start seeing results again. The first thing we need to do is re-evaluate our progress and then make small changes. Ask yourself the following questions:
1. Am I doing the same routine with my workout?
2. How do I feel when I'm working out? Is it easy to carry on a conversation, or am I breathing so hard that I'm forced to stop or slow down after awhile?
3. How long is my workout and how frequent?
4. Am I recording down what I eat? If so, am I writing down portion sizes (measuring out, counting calories, etc) or just eye-balling it? Also, am I counting everything, even those handful of the kids' M&M's or that soda I drank?
5. Am I getting enough sleep?
6. Lastly, how is my stress level?All of these questions factor into your success (or lack of it) when trying to get over that rut. Now I will go back over these questions and list suggestions/ideas on how to make those little changes that will help you to start seeing results again.
1. Most people love routines, feel comfortable with their routine, and hardly ever venture outside of their "comfort zone" or don't push themselves probably as hard as they should (hence, the reason most people get trainers!). If you fall into this category, then here's some suggestions on how to push yourself farther and get a more effective workout:
Find a workout partner (and someone that is preferably in better shape than you). When you have someone to work out with, you are more likely not to make excuses and can hold yourself accountable. Appointments help! Just be sure that your workout sessions aren't "talk sessions" and save the chit-chat for when you're done exercising.
Invest in 3 or so Personal Training sessions to learn a few new exercises to incorporate into your routine.
Go to a new aerobics class and make it a goal to do that twice/week. Numerous studies have shown that you will work harder in a group exercise environment. Cycling classes, boot camp-type classes, or high intensity ones are best.
Do intervals in your workout to "mix it up". For example, if you like the treadmill, add 30-60 sec. sprints every 2 or 3 min. Or do 2-3 min intervals on a steep incline to work your muscles differently and to get the heart pumping. Jump rope is another AWESOME way to incorporate high-energy intervals into your routine. Especially with strength training and to keep it aerobic! Spurts of "anaerobic" zones are good for pushing that aerobic capacity and increasing its capacity.
Incorporate 2 strength-circuit training workouts a week where you're working the entire body. AND add plyometrics to it (ie. jump squats) for extra benefits and to scorch even more calories.
2. Most people aren't completely aware of how hard they're working out. We put on our I-Pods, read a book/magazine, or watch the TV and aren't paying attention to our workout. Here's some suggestions on how to monitor your intensity:
Wear a heart rate monitor. And that doesn't mean use the heart rate handles on the machines! Those aren't always accurate. I'm serious, you can invest in a $30 one at Costco and by wearing it, you can ALWAYS see where your heart rate is. I even suggest getting one that you can set your "heart rate zone", so that it will beep when you're under or over that zone.
Go by perceived exertion. Along with monitoring your heart rate, use the 1 to 10 scale. 5 means you're breathing steady but not hard. A 7 is you're breathing pretty hard, and a conversation is hard at this point, but somewhat do-able for short periods of time. A 9-10 is anaerobic, meaning you're breathing so hard that there's no way you could talk to someone, PLUS you can only sustain that level for very brief periods of time. Try to stay between 6-8 for most of your workout, BUT with short bursts of 9-10 (aka intervals) in at least 3 of your weekly workouts.
3. Some people might be surprised to find out that they're not working out long enough. For weight loss results, you really should be getting 60 min workouts, 5-6 days/week. If you're already doing that, then try these suggestions:
Add an extra 10 min to the end of your workout of high-intensity cardio or maybe go on a bike ride/walk with the kids a couple days/week on top of your workouts. That adds up to 50 extra min A WEEK or an extra 400-500 calories burned!
Or go back the gym twice/week at night and do 30 min or high intesity, interval-training cardio.
4. Keeping a food journal is VITAL to success. Eating is about 75% of the results you see with weight loss anyway. If you're not doing that already, then start doing it today, it will make you more aware of what you put into your mouth, and it will make you think twice for dessert. Here are some suggestions if you're already doing that and not seeing success (or if you aren't):
Count everything. It might be a pain in the butt, but if you're frustrated that you're not getting anywhere on the scale and you feel like you're eating pretty good, then this is where I would start. Counting calories/portion sizes as accurately as you can will help you see if you're truly in that range you need to be in. (Most people need to be around 1300-1500 cal/day to lose weight.)
Make sure you are eating at consistent intervals throughout the day (and recording it). Important for stabalizing that metabolism and keeping blood sugar levels to a minimum. (So you're not craving sweet foods and starving yourself.) This will help keep your portion control in check too. A good rule of thumb is if you're hungry you've gone too long without food. You should be eating when you're NOT hungry, just smaller amounts. Same goes for water intake too actually.
Stop eating after 7:30 at night. Even if you're under your daily calorie allotment by the end of the day, it's those evening hours that we tend to blow it and snack the most. Make it a goal to stay busy at night and away from the fridge. Another trick is to do something with your hands such as knitting, cleaning, scrapbooking, typing on the computer, etc. It will keep you from thinking about food!
Up the water intake. If you're not getting 100 oz a day, start adding an extra bottle of water each day. This will help stabalize hunger levels too.
Eat protein in every meal! A little protein goes a long way to cut calories, help you feel satisfied, and eat less! If you're eating oatmeal for breakfast, add a 1/2 scoop of protein powder to it. Or eat cottage cheese with your toast. Don't eat carbohydrates by themselves. You'll be more likely to crave them constantly.
5. Sleep. It's a necessity for weight loss goals and something most adults don't get enough of. Lack of sleep can actually sabotage your weight loss efforts. Try going to bed an hour earlier or getting a cat-nap in when you're kids are at school (or napping). Sleeping will help you feel more energized, and your workouts will also be more effective.
6. Oh, the big one-STRESS. Did you know stress can make you fat? Or it can keep you from achieving your healthy weight? Here are some suggestions to "de-stress" your life a little.
Prioritize. Don't worry about every little thing on that "TO DO" list, it can be overwhelming when we're concentrated on checking off our to-do things. Managing your time can help you better assess what really needs to get done, what can wait, or something maybe your husband can do!
Exercise might be no-brainer, but exercise especially in the morning can help manage your stress levels that day.
GET SOME "ME TIME" which is hard to get if you're a mom, but even 30 min of doing something you enjoy will help curb your stress levels.
Meditate for 10 min/day, preferably in the morning. This can help clear the mind and calm the body and give you the energy you need to get through the day. Make sure to do it in a quiet, peaceful spot. This really works actually!
Hopefully these suggestions and tips help, as I get so many questions on how to overcome these obstacles. If you can incoporate these into your life, you will feel better in more ways than just physically!
