What's stopping your weight loss?

You’ve been working out, eating right, and doing everything possible to lose weight (no cheating).  For some odd reason, now you’ve started gaining weight.  Before you feel defeated, check on a few things:

Are you “regular” (i.e. bowel movements)?  You should have regular bowel movements, at least once a day.  Some folks have more than one (two….or more). 

Are you overeating healthy food (not calories…just food)?  Some food (i.e. broccoli, cauliflower, kale, Brussels sprouts) can cause the reverse effect on our “thyroid hormones”, causing weight gain.

Are you eating too many calories in one meal/snack?  Remember:  If you need to lose weight regulate your caloric intake to 1500 calories per day, broken down into 3 meals/350-400 calories, 2 snacks/150 calories.  Starting with breakfast, eat every 2 hours (meal/snack/meal/snack/meal) and stop eating 3 hours before bedtime.

Are you drinking enough water?  A good rule of thumb for water consumption is to divide your weight in half and that’s how many ounces a day you need in water.  Avoid flavored water and bottled water that has sodium.  Mineral water is best (other than filtered water), followed by distilled water.

Are you exercising daily?  At least 30 minutes a day with 3-4 weight or strength building exercises routines a week (a 15 minute combination workout with small weights, sit ups, push-ups, squats, etc., is a great start).

Are you cheating?  A little here and little there adds weight gain. 

If you’re still stuck or hitting a plateau, try switching up your routine (i.e. eat less calories every other day, about 1200 vs 1500) and lengthen your workout on those days.  “Zigzagging” your routine will help your body’s weight loss resistance.  Never go below 1100 calories a day and try to be as “physical” everyday as possible (i.e. walk at a faster pace, use the stairs, park your car further away from the entrance of the store, jog in place for 15-30 minutes).

Never….ever…..never give up!  Start with the “end in mind” (one of Steven Covey’s Seven Habits of Highly Effective People) and you’ll be glad you did.

Quick Tips for Wellness:  Too much of a good thing can cause weight gain…balance your wellness everyday!

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