Not losing weight, even though you’re trying hard?

hate-scale [popsugar.com]Losing weight and/or maintaining a healthy body weight is based on three key factors – healthy diet; consistent exercise and adequate sleep. We talk a lot about the second at Boot Camp but what about the other two?  So if you’re feeling like you’re doing everything right, but that weight still isn’t going – here’s some things to watch out for that might be holding you back.

Lack of sleep.

Sleep deprivation has been linked to a host of potential health risks, which includes impact on metabolism, food cravings and weight management.

Why?

  1. Being tired might cause you to eat more and increase your cravings for energy dense high carb junk foods e.g. pizza, chips……
  2. Sleeping too little can alter your metabolism, a recent study demonstrated that sleep derived people are more likely to be obese.
  3. Irregular sleep patterns may lead to weight gain – normalising bedtimes and wake-up times tells your body what to expect and supports your internal clock. A study in teenagers demonstrated that variations of an hour or more were associated with eating more calories, more fat and more carbohydrates.

Achieving a regular 7 to 9 hours sleep a night, with consistent bedtimes and wake-up times may be the secret to success.

Healthy diets

A healthy diet is an important part of weight loss & maintenance. Eating right for your body shape, eating raw and/or following the elimination diet or another dietary regime are all positive things, but are you being too strict with your diet? Yes, eating poached chicken and steamed veggies may seem to be a good thing but eating it every day may result in you craving unhealthy foods as you are bored. Try to add variety to your diet by choosing a whole range of whole, real foods that taste good. Look at our other recipe posts for some healthy ideas.

Healthy treats – be honest, are you eating too many?  Nut butters, trail mix, nuts are good for you but they contain a lot of energy too. Watch your portion size of these energy dense healthy treats – a handful of almonds (6 -9) is OK, the whole packet is too much! Avoid diet products such as diet cool drinks or zero energy snacks as these are loaded with chemical sweetners that may alter your body’s hormones.

Not sure if your diet is healthy, writing down everything that you eat in a food diary can be an eye opener and has been shown to help you lose weight. Don’t forget that hydration is important too, 2 -3 litres per day is ideal.

Photo credit: www.popsugar.com

Exercise Tips

PowerPoint Presentation

I shared with you my favourite exercise, the humble lunge. I still think you can’t beat it but the other trainers at W2W disagree with me and each have their own favourite, so let me highlight theirs. Let’s start with Kirsti, Saints and Tracy, Fernbrook. 1. Kirsti Wells, trainer at Saints, just loves the skipping […]

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