Here’s How to Overcome a Weight Loss Plateau

Here’s How to Overcome a Weight Loss Plateau

by | Nov 29, 2017 | All, Fitness, Home, Workouts

You’re exercising and you’re eating right, so why have you hit a weight loss wall? It’s frustrating and easy to start sliding back into old bad habits when it seems like your progress has come to a screeching halt, but don’t be discouraged. Weight loss plateaus are normal, but what causes them? Well, a few factors can play into this:

  1. You’ve lost your water weight due to the help of glycogen, partly made of water, being burned for energy. This weight loss effect is only temporary.1
  2. You may have lost some muscle in the weight loss process, causing your metabolism to decline. Muscle helps provide a higher caloric-burn rate, so when you lose muscle you slow your metabolism, causing the body to burn fewer calories than before.2
  3. You’re eating more calories than you’re burning. As you lose weight, you have to make sure you’re adjusting your workout and caloric intake to match the goal you’re looking to achieve. You may have to amp up your exercise routineand/or change up your diet. Sometimes the body will get used to a routine and stop giving the results you desire because it needs to be jump-started again with a new-targeted exercise. Try switching things up.

The main factor to remember is NOT TO SLIP BACK INTO BAD HABITS. Remind yourself daily that you’ve become healthier and stronger than before. A number on a scale does not define success. Some tips that may help you overcome the fitness funk can be found below:

  • Focus on the quality of the food you’re eating, rather than just calorie count. Consuming protein burns more calories during digestion and it contains the amino acid leucine, which helps provide the body with energy.
  • Make proper sleep a priority. Yes, it may seem counterintuitive, but allowing your body the time it needs to rest can reset your hormones.3 Also, sleep deprivation increases the risk of your body developing higher levels of cortisol (dubbed the “stress hormone”), and elevated levels of this hormone can lead to an increase in body fat – especially around the midsection!
  • Have you tried drinking more water? If you find yourself hungry but you’re already consuming an adequate number of calories, opt for a glass of H20. That may help curb cravings and prevent overeating.

 

  • Make sure strength training is incorporated into your workout routine along with cardio. Strength training will help the body build muscle, which helps burn more calories. Therefore, this can lead to more fat being

Still not seeing results? If you feel like your weight loss plateau is lasting a lot longer than expected, check with your physician to make sure there are no underlying medical issues.

Sources:

  1. “Weight Loss Stalled? Move Past the Plateau.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Jan. 2015, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615.
  2. Ibid
  3. Larue, Kristina. “10 Tips to Overcome a Weight-Loss Plateau | MyFitnessPal.” Under Armour, 17 Feb. 2015, blog.myfitnesspal.com/10-tips-to-overcome-a-weight-loss-plateau/.

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Quick Tips For Fast Weight Loss | Q+A

Quick Tips For Fast Weight Loss | Q+A

by | Nov 28, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m 5′ 8.5″ and 160 lbs., and want to lose 10 lbs. over the next 3 weeks. How many calories do I need to burn per day to accomplish that, assuming I spend 6-8 hrs. per week at gym with moderate walk and weights?

– Robin B.

Answer:

You will need to amp up your calorie burn to reach a large enough deficit to effectively lose 10 pounds in 3 weeks, even if you were to follow a bare minimum 1200 calorie plan! Below that amount, low calorie diets may only change the scale, not your physique, and rarely provide adequate nutrients. Medically supervised very low calorie diets (800 cals/day) are effective for those significantly overweight, which you are not.

Rapid weight loss from a short-term intervention usually means water loss (not fat) plus regain later. Why not identify areas of your current diet that need tightening and find ways to move more during the day outside the gym?  You can read our biggest weight loss tips by clicking here.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Commit to Fit Featured Member Goals

Commit to Fit Featured Member Goals

by | Nov 27, 2017 | All, Commit Goals, Community, Fitness, Home

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

Commit to Fit is a program designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.

Paige C.

Paige C. is working on toning up and shoulders! A goal can only be hit if you refuse to never give up!

Alicia H.

Alicia H. wants to keep active during her pregnancy! Way to go! Congratulations on your soon-to-be new addition.

Lucia F.

Lucia F. is maintaining her goal of keeping in shape – keep up the hard work! It pays off.

Ernst C.

Ernst C. wants to be a lean 260 lbs.! Nothing like hard work and determination to keep you focused on your goal, Erst – great job!

*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights   

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Turkey That’s Twice as Nice

Turkey That’s Twice as Nice

by | Nov 22, 2017 | All, Home, Nutrition

Roast turkey that’s seasoned, moist and delicious. Roast turkey that’s seasoned, moist and delicious. Yes, I just repeated myself. What could be better than enjoying your Thanksgiving Day bird twice? By saving some for later, you’re less likely to over-consume (about ¼ pound of  turkey meat is a serving) and you’ll have a healthy protein as the main ingredient for another time.

As you look forward to your holiday meal, think ahead to the whole weekend. Save some turkey for second suppers that are anything but dull leftovers. Here are six (3 hot, 3 cold) healthy entrée ideas that consist of six ingredients or fewer:

Enchiladas – shredded turkey with fajita vegetables, rolled in tortillas and topped with salsa and sprinkle of cheese, then baked.

Primavera – turkey strips with broccoli, peas, cherry tomatoes, boiled pasta, and parmesan (bell pepper/spinach/mushrooms or yellow squash/asparagus/sun-dried tomatoes also work).

Classic soup – cubed turkey with sautéed vegetables* (set aside some when making stuffing), broth, and either cooked brown rice or white beans.

*make your own mirepoix by dicing celery, onion, and carrot in a food processor then sautéing until onion is translucent and veggies are tender

Simple wrap – thin sliced turkey with lettuce, tomato, and avocado or guacamole in a flavored tortilla.

Traditional sandwich – sliced turkey with cranberry dressing, arugula, and Havarti on whole wheat bread.

Folded sandwich – turkey strips with roasted red pepper, cucumber, spinach and pesto on flatbread.

Don’t forget about those tasty side dishes! Whether starch or vegetable (or both), here are some ways to re-purpose the extras and create new nutritious meals for the days ahead:

Breakfast bake – mix mashed sweet potato with cinnamon, ginger and vanilla, then top with oats and pecans or pumpkin seeds before reheating.

Salad niçoise – add leftover green beans (cooked and chilled) to baby red potatoes, tuna, olives, and hard cooked egg on a bed of greens.

Stuffed mushrooms appetizer – add bacon bits or parmesan cheese and crushed garlic to leftover stuffing, then bake in mushroom caps.

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For Sprinters Looking to Get Lean

For Sprinters Looking to Get Lean

Go lean with protein choices and bulk up sandwiches and burgers with avocado or grilled onions/mushrooms. Athletes need to focus on fueling performance during the competitive season.

Foods That Help Curb Hunger

Foods That Help Curb Hunger

When your belly is sending messages you can hear, it’s time to listen up! Check out our list of seven foods that help quiet the hunger growls.

Celiac Disease & Diet | Q+A

Celiac Disease & Diet | Q+A

by | Nov 21, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have celiac and am lactose intolerant. I have just started working out with a personal trainer. My problem is that I’m not gaining weight (rather than not losing weight). My diet consists mainly of meat, vegetables, and fruit. Any suggestions as to how I should modify my diet in order to gain weight and muscle mass?

– Jerry

Answer:

You’ve got the basics down, Jerry. Building lean mass means having the extra energy and building blocks to create new fibers. You may be eating the right foods, but not enough. Or you could be missing the high-calorie essentials that make gaining weight easier. Vegetables and fruit just aren’t energy-rich, save for avocados, olives and dried fruits. Meats, poultry and seafood can be lean or fatty depending on the cut/fish. Regardless of your present choices, adding sugar and fat are the primary ways to boost calories without straying from current foods.

Normally I’d recommend cheeses, and there are enzymes you can chew for lactose intolerance. Meats can be enriched with true gravies, oil-based sauces like pesto and chimichurri, and sautéed mushrooms or garlic. Complex carbohydrates are a staple for building muscle and there are several gluten-free options like potato, corn and rice. The bonus of these is that they go well with butters or margarines for extra calories.

Here are simple suggestions as to how one could bump up the calories from a basic diet of meat, vegetables and fruit:

plain oats → oatmeal w/ ground pecans, raisins, and honey

fruit or vegetable juice → smoothie consisting of avocado, banana, and coconut milk

grilled chicken breast, asparagus → light and dark meat chicken w/ BBQ sauce, bacon wrapped asparagus, homemade mashed potatoes made with dairy free margarine and unsweetened milk substitute

steak, peppers,  onion stir fry → same, plus guacamole and roasted corn

fresh fruit salad → ambrosia-style w/ nuts, shredded coconut and gluten-free marshmallows

iced coffee → coffee soy dessert

– Debbie J., MS, RD

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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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