It may sound weird but often exercise is not always enough to prompt easy weight loss, even if your diet is balanced.
However, if you are working out and still retaining excess pounds, you may need to conceive introducing the following techniques into your diet program.
1. Get a physical
There may be a medical reason why you are retaining excess pounds including anxiety, the menopause or certain prescription drugs. As a result visit your physician, get them to examine you and discuss with them your weight loss complications.
Monitor your heart beat and breathing
The easiest way to analyze this is by using the Borg Scale of Perceived Exertion, and ensuring you are working out enough to get results, but not so intensified that you are making yourself gasp for air. On a scale of 1 to 10 (1 napping and 10 running hard), you should approximately be around a 6 or a 7.
3. Begin a food diary
No matter how much you exercise, if you are eating too many calories this can trigger weight gain. The difficulty many of us have is underestimating our calorie intake. Even the smallest of snacks – a small packet of crisps or a cappuccino – can add lots of calories to your daily intake.
To discover if you are unintentionally letting calories slip into your mouth beginning weighing, measuring and keeping track of everything you ingest and drink in a food diary. Then every day, count how many calories you have had over the course of the day.
You will soon be able to find out which foods are causing you problems. However, for additional help speak to a dietician who can help you to discover your strengths and your weak spots.
4. Use a pedometer
According to new studies for every 2,500 steps you take every day, you can shed roughly 100 calories. To discover how many steps you do each day start using a pedometer and keeping track of how many steps you take in a week. If for example you are already doing 10,000 steps, boost this by another 2,000 steps to get the weight loss you want.
5. Begin doing strength training
Muscle is more active than fat, so by including strength training to your workout a few of times a week, you can slowly enhance your lean tissue and quicken your metabolic rate.
For the best results, aim to utilize free weights, resistance bands and exercise machines …
6. Modify your pace
As with many things in life, it is simple to get trapped in a rut with your workout plan. Try pushing your muscles further by introducing quick bouts of fast-paced intensity training such as cycling. Attempt to cycle as speedily as you can for a minute (every 3 to 5 minutes) or including hills to your treadmill rule.
7. Have fun
It is easy to get depressed by the figures on your scales, especially if your day to day routine is the same. Instead begin mixing up your workout plan by trying a new activity; listening to upbeat music and most importantly ensuring you focus on feeling good and well.
8. Get plenty of shut-eye
Sleep is important. Sleep infrequently and this can cause you to start putting on fat. Similarly, being exhausted all day can cause you to ingest more as a technique for coping, leading to excess weight gain. To overcome this, aim to sleep for roughly 8 hours a day.