subject: How to loose weight when exercise is not working [print this page] How to loose weight when exercise is not working
When Exercise Is Not Enough To improve weight loss
It may sound weird but often exercise is not always enough to prompt weight loss, even if you are eating correctly ,you are eating healthily
However, if you are exercising and still gaining weight, you may need to consider introducing the following tips into your weight program.
1. Get a health check: Go to a physician
There might be a medical reason why you are gaining weight such as hypothyroidism, stress, the menopause or the use of certain prescription drugs. For this reason visit your physician, get them to check you over a health check and discuss with them your weight loss issues.
2. Monitor your heart rate and breathing volume
The easiest way to monitor this is by using the Borg Scale of Perceived Exertion, and ensuring you are exercising enough to guarantee results, but not so much that you are leaving yourself gasping for air. On a scale of 1 to 10 (1 sleeping and 10 running hard, you should approximately be around a 6 or a 7.
3. Start Keeping a food diary
No matter how much you exercise, if you are consuming too many calories this can lead to weight gain. The problem many of us have is underestimating our calorie intake. Even the littlest of snacks a small packet of crisps or a latte can add hundreds of calories to your daily intake.
To see if you are unconsciously letting calories slip under your mouth start weighing, measuring and noting down everything you ingest and drink in a food diary. Then at the end of each day, sit down and count how many calories you have had for that day.
You will soon be able to spot which {foods|snacks|meals|drinkins} are creating problems. However, for additional support speak to a dietician who can help you to organise your strengths and your weaknesses.
4. Use a pedometer
According to new trials, Supposedly for every 2,000-2,500 steps you take per day, you can burn roughly 100 calories. To discover how far you walk every day begin wearing a pedometer and keeping track of how many steps you take in every week. If for instance you are already completing 10,000 steps, boost this by another {2,000|2,000 steps} to get the results| you are looking for.
5. Introduce strength training
Muscle is more active metabolically than fat, so by introducing strength training into you regime a couple of 4 times {a|per} week, you can steadily build up your lean tissue and quicken your metabolic rate.
For optimum results, aim to include free weights, resistance bands and exercise machines
6. Speed up your pace
As with a lot of things in life, it is easy to get stuck into a rut with your exercise routine. Try pushing your body yourself further by including quick bouts of fast-paced intensity training such as cycling. Aim to cycle|pedal as speedily as you can for 30 to 90 seconds every 3{-| to }5 minutes or adding hills to your running program.
7. Do what you enjoy
It is easy to get caught up in the numbers on your scales, especially if your day to day routine is the same. Instead try mixing up your exercise routine by doing a new activity{,|;} listening to fast-paced music and most importantly making sure you focus on feeling good and healthy.
8. Get plenty of rest
Sleep is essential. Sleep too little for only a short amount of time and this can cause your body to start storing fat. Similarly, being exhausted all day can encourage you to consume more as a means of coping, leading to excess weight gain. To avoid this, aim to doze for approximately 8 hours every day.
Most importantly, For lasting successful weight loss, it is essential that you find a balance between your nutritional intake and exercise. However, to help give your dietary plan a jumpstart, the support of a credible weight herbal supplement can help.
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