Podcast: Play in new window | Download (Duration: 29:42 — 28.4MB)
Catching Up With My Weight Loss
I lost just over 4 pounds putting me at 368. I’m pretty happy about this because it puts me very close to my 75 pounds lost; which I’m very excited about!
I can’t say that much has really changed over the past week. I did complete a second week at the gym and I hope that will develop into a steady patter. I did like going to the gym early Sunday morning because it was so quiet! I like going to the gym when it’s easy to focus purely on working out. I don’t mind other people being there, because I can usually learn from them how to use the equipment more effectively or how they perform certain exercises. But there’s been a couple of times when you can tell people are there just to goof off. And while I don’t mind people having fun when you’re there just to mess about and be loud, then that starts to feel a little intrusive to me. Of course I may be just being an old man about the whole thing.
I know that I’m slipping again on weekends and I need to get that under control. My wife purchased a book for Father’s Day and gave it to me early. It’s a “Biggest Loser” cook book and it has a LOT of good recipes in there for use. I’m pretty psyched about some of the recipes and can’t wait to use it.
This Week’s Main Topic
10 Reasons You’re not Losing Weight (Source)
1. You’re not exercising enough
- 5 cardio workouts each week
- Start Slow and work your way up
- Strength training for all your muscle groups at least 2 non-consecutive days a week.
2. You’re not sleeping enough
- Lack of sleep can contribute to weight gain
- A recent study found that women who slept 5 hours a night were more likely to gain weight than women who slept 7 hours a night.
- It’s uncertain why although some studies thinks it affects your metabolism, while others say it may affect the secretion of cortisol.
- Aim for about 8 hours, if possible.
- Use bedtime rituals to help you unwind
3. You’re too stressed out
- Stress causes weight gain
- It increase production of the hormone cortisol which can increase appetite and extra fat storage around the abdominal area.
- It can also cause emotional eating.
4. You’re eating too much
- Your best bet is to track your calories
- If you don’t know what something’s calories are, you need to look it up.
- Measure you food when possible, so you know just how much you’re taking in.
5. You’re not consistent with your exercise and healthy eating
- For exercise to work you have to do it on a regular basis
- Once your body adapts to a program, you have to change it to keep your body challenged
- If you skip too many workouts it’s almost like starting over.
- Be realistic and choose a workout that fits your lifestyle, goals, and needs
6. You blow it on the weekends
- To lose one pound of fat in one week you must cut out 500 calories with diet and exercise for 7 days.
- If you only do that for 5 days and then go way over your limit on the weekend then you’re ruining your progress.
- Plan your indulgences.
- Avoid rewarding yourself with food
- Exercise on the weekends
7. You haven’t given yourself enough time to see results
- Many factors in weight loss can’t be measured or accounted for with tools.
- Your body may be making changes that cannot be measured with a scale or a tape measure.
- Give your body time to respond to the changes you’re making. (Weeks or even months)
- Be patient
8. You have a medical condition
- If you are devoted to an exercise routine and eating healthy and you’re still not losing weight you may want to talk to your doctor.
- Some medical conditions such as thyroid disease can decrease your metabolism and lead to weight gain.
- Some drugs may have weight gain as a side effect
9. You’ve hit a plateau
- As your body adapts to your workouts it becomes more efficient at it and burns less calories
- Change some part of your program every 4-6 weeks
- If you don’t eat enough calories, you can stop losing weight
- If you exercise too much the body can sometimes decrease the amount of calories it expends.
10. You don’t need to lose weight
- Not everyone needs to lose weight
- We may have unrealistic ideas.
- Visit your doctor and see if you’re within your ideal weight range and BMI.
Contact Me
- The website is located at http://www.shakeitoffcast.com
- Send me a review in iTunes
- I’m on Twitter as @tdhowell
- Email me at podcast@shakeitoffcast.com
- And on Facebook
Disclaimer
Please note that all content here is strictly for informational purposes only. This content isn’t a substitute for any medical advice and does not replace any medical judgment or reasoning by your own personal health provider. Please always seek a licensed physician in your area regarding all related health care related questions and issues.