Are you putting in extra time at the gym, but still not seeing the results you would like? I faced several questions recently regarding a study that came out about a possible correlation between exercise and weight gain. Clients begin working out and if they don’t lose weight immediately they get frustrated and give up.
Here are a few tips which may help:
1. Don’t reward yourself with food. A client recently said, “I felt so much better eating an extra slice of pizza the other night because you worked us so hard in class.” Don’t get me wrong, I have my food weaknesses too, and I don’t believe in deprivation. However, if every time you get in a great workout you reward yourself with a fudge sundae, you are not going to see the results you want on the scale.
2. Try to make good food choices. Obviously, this one is not easy. It is common sense, but when you start working out more, you have a larger appetite. I started buying individually packaged cut-up apples. Combine the apples with a little peanut butter and you have a protein and carbohydrate snack that is really filling. If I am in a hurry, I just grab the apples and it keeps me from going through the drive-thru or eating my kids’ leftovers.
3. Drink, drink, drink. Hunger is often mistaken for thirst. During and after a workout make sure you stay hydrated so that you don’t overeat after you exercise. Water is definitely preferable, but if you get sick of water, you can try a light sports drink, unsweetened tea, or another low calorie beverage.
4. Don’t starve yourself. It is tempting when you are trying to lose weight to drastically reduce your caloric intake. However, this can have an adverse effect on your results. Instead, maintain a healthy diet of complex carbohydrates, protein and fruits and vegetables.
5. Keep track of what you are eating. A food journal may seem a little tedious, but it really does make you accountable. If you have to write down that you are going to eat 15 chips before you eat them, it may make you think about whether it is really worth it, or at least keep you from eating half the bag.
Don’t get discouraged, stick with it. Remember, muscle burns more calories than fat, so don’t give up. Combining cardiovascular exercise with resistance training will pay off in the long run. It will improve your heart health as well as your weight. Happy exercising!
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