When it comes to losing weight, there are hundreds of advisors all claiming they have the ultimate solution. From diets and teas to exercise routines and extreme weight loss measures, there’s the assurance that all it takes is picking a weight-loss fad and in no time, all the accumulated fat would melt away. While many opt for purported quick results, others decide to go the natural way of diet modification and/or exercise.
Upon
embarking on exercises, it is expected that results would show,though this
might take some time. So, when one spends month after month slaving in the gym
and exercising at every given opportunity and yet doesn’t see results, it
becomes frustrating. It can be tempting at that point to give up but just
before throwing in the towel, a review of what you have been doing or missing
out on is important. Afterall, with a successful loss of weight based on
healthy Body Mass Index (BMI), the risk of health problems like stroke, high
blood pressure, high cholesterol, and diabetes is reduced. Saturday Tribune
looks into some reasons your workout session may not produce the result of
toned muscles and burnt fat.
Your
food is working against you
When it
comes to weight loss, exercising is just half the battle. The greater part of
the challenge is in diet modification. This does not imply starvation or
completely staying off carbohydrates. The key is in eating small, healthy
portions. Mrs. Iyabode Aderenle Alabi, dietician and retired Deputy Director,
Department of Dietetics, University College Hospital (UCH), Ibadan, Oyo State,
says when it comes to food, “Carbohydrates are good for the body because they
provide energy, so, we can’t do without them. However, they shouldn’t be
consumed in large quantities and when carbohydrates are taken, there should be
plenty of vegetables. It is recommended that more of vegetables should be taken
with carbohydrates and not more of meat. And when taking vegetables, a variety
of them is best. Vegetables contain fibre and calories are minimal, so, not
only are they nutritious, they also help with weight control.” She adds that it
is advisable to eat small portions of balanced food four to five times a day
rather than three heavy meals per day.
Mrs
Yemisi Solanke-Lawal, a dietician and Chief Executive Officer (CEO), Evergreen
Health and Social Care International Limited, adds that some other diet issues
that can stand in the way of efficient workouts inclde post-digestive and
absorption effects, cooking skills, cooking methods as well as knowledge of
food and nutrition.
Where
proper diet is followed, sometimes the error lies in foods and drinks taken
after a workout session. “No matter how hard and long you spend working out, if
you go back home and take soft drinks, cakes and other empty calorie, high
sugar foods or drinks, it becomes counterproductive. All the calories you burnt
have automatically been regained and sometimes at a higher number than you
burnt. If you need energy after working out, go for water or hydrating fruits,”
Chima Okafor, a fitness expert said.
Lack of
variety
All
exercise is good but when you are looking to lose weight and tone muscles, you
need to infuse variety into your sessions. “A proper exercise plan includes
strength training, cardiovascular exercises and flexibility. If you’re just
doing cardio, then you will be burning calories and strengthening your
cardiovascular system, but you won’t be really changing your body composition
by building more muscle. For that you need strength training. Lift weights or
do body-weight exercises, such as lunges and push-ups, at least twice a week to
reap the amazing benefits of resistance training; including decreased body fat,
increased muscle mass and stronger bone density,” Jennipher Walters, a fitness
instructor said. So after jogging or running, take time out to lift those
dumbbells!
More
so, when your routine becomes monotonous, your body gets so used to it that it
would fail to produce the desired change you need.
You sit
all day
A
sedentary lifestyle has been linked to various health issues and it can also
work against your seeing results from your exercise efforts. Walters says,
“even if you work out regularly, what you do the rest of the day matters, too.
If you put in a solid exercise session only to sit at a desk all day and lounge
in a recliner watching TV at night, you may be undoing all of your hard work at
the gym. Try to work more activity into all areas of your life. If your job
requires you to sit in front of a computer all day, set a timer to beep every
half hour or hour to remind you to stand up, stretch and do a quick lap around
the office.”
You are
too careful
When it
comes to seeing results, you need to push your body beyond its comfort zone. Do
you always jog for the same number of minutes? Or always set your treadmill on
the same speed? Or lift the same weight? If you do these, then you are not
giving your body enough challenge to see results. It’s okay to break into
sweats. Once you notice that you have mastered an exercise to the point it
becomes too easy, it may be time for you to mix things up. You also shouldn’t
be so careful as to allow yourself work out only when you’re in the mood for
it. Pick a schedule and stick to it regardless of your mood. In fact, exercise
has been known to improve emotional moods, so you’d be better for it. However,
in pushing yourself, this should be done with the guidance of your fitness
instructor. On the flip side, you shouldn’t push yourself so hard that you
don’t create enough time for rest. Rest is important for torn or worn out
tissues and muscles to heal.
You’re
stressed and not managing it well
Stress
is a natural part of living but the problem arises when it is poorly managed.
Besides health problems associated with poorly managed stressful situations, it
could also affect your weight loss efforts. Mrs Solanke-Lawal said “The truth
is,every human being encounters stress in life right from the point of delivery
right up to death. Different events in life makes us stressed ranging from the
labour of child birth, being a parent, work, marriage, etc. However, when
we are stressed, we have a higher tendency to add more to our weight. This
weight gain has been linked to several things from biological processes to
environmental and lifestyle changes. A hormone called “cortisol” which the body
releases has been linked to weight gain on the biological side. Too much
cortisol can slow the body’s way of working including breathing, pumping blood,
regulation of body temperature,etc, thereby causing more weight gain even if
you are still eating the same portion of food.
“Also,
stress has been linked to the cravings of fatty, salty and sugary food which
are unhealthy for us and also add to weight gain. It has also been linked to
affecting the body’s fat storage system by storing fat in the abdominal area.
Sadly, abdominal fat is not only unattractive, it is linked with greater health
risks than fat stored in other areas of the body.”
Source:
tribuneonlineng
No comments:
Post a Comment