You’ve remained committed and worked hard to get to where you are but, somehow those last few pounds that would get you to your ideal weight and make you feel good won’t budge. If this is you, you’re not alone. Many people who stick to a regular regimen run into the same problem: losing those last 10 pounds. The good news is that you can do it by simply making a few changes to your exercise routine, diet, and lifestyle.
Getting enough rest:
While you may have reduced your caloric intake and are religious at working out several times a week, not getting enough sleep can really hinder your weight loss. The reason is simple: when you don’t sleep at least 7 to 8 hours a day you move slower, walk around in a fog and tend to crave the foods that are not good for you. Depriving yourself of sleep also reduces your body’s ability to properly use insulin. This means you’ll store more fat and thus gain weight instead of losing weight.
There are ways to correct this process in short order. If it’s that your lifestyle is hectic and you work longer hours than the average person, make sure to set goals to work up to the 7 to 8 hours a day. If this is not possible all at once, a midday nap can prove to have lasting benefits. If it’s a matter of tossing and turning all night, you might want to consider replacing your bed. There are many models on the market, like adjustable beds, that allow you to achieve a position that’s comfortable for you, thus giving you the rest you need to feel good in the morning.
Unfortunately, reducing stress in your life is not easy. It affects the young and old, leaving no one spared from the results of continuous brain activity caused by worry. When your body feels threatened it naturally produces cortisol, giving you a temporary boost of energy. It sends a signal to the body that you are burning up calories and transfers stored fat to your body. Since you are not really burning up those extra calories the release of fat can add extra pounds quickly. The release of cortisol can also increase your appetite and make you feel a false sense of hunger, thus making you dive into the fridge for a snack. Reducing the heavy burden you carry with you is important and taking small steps to re-assign some of your work at the office or remove some of your obligations at home and solicit the help of family members can go a long way to a healthier body.
If you’ve reduced your caloric intake and still can’t seem to get those extra pounds off, it may be time to change up your diet. A stale routine puts your body into a regular pattern and changing your diet can get your system moving faster and storing less fat. Proteins are an essential part of any healthy diet. They promote muscle health giving you a lean physic. They also digest slowly through the body giving you a full feeling faster. This allows you to eat less and remain satisfied. If you are not into meat, beans, eggs, cottage cheese, Greek yogurt, nuts and chia seeds can offer the same benefits.
If you’ve fallen into a boring routine with your exercise sessions, chances are you’re not applying yourself as you did in the beginning, and you may also be missing a target area that can reshape your body and turn it into fabulous. There are so many different exercises offered at the local health clubs and fitness centers. Break away from your stale routine and change things up. If you go to the gym 3 to 4 times a week, make one session lifting weights, another the elliptical and use the last few to enjoy a rigorous workout in a Pilates, hot yoga or bar class. The key is to get your heart pumping and your body moving to sweat off those extra pounds.
It’s important to remember that your weight gain didn’t arrive overnight and a slow and steady weight loss is the most effect way to keep it off. Getting the proper amount of rest, reducing your stress level, improving your nutrition and changing up your exercise routine can all help you to achieve your goal.