Reasons You Might Not Be Losing Weight

You maybe following an exercise plan and eating healthier foods but not losing weight. Here are a few reasons why you may not be dropping those pounds.

Relying on exercise alone to lose weight

The best way to lose weight is to cut back on what you eat and increase calorie burning through exercise. Exercising without dieting won’t burn that many calories.  A hour of intense exercise may only burn 400-500 calories but you could be eating a lot more calories than you are burning up, so aim to diet and exercise together for better weight loss results.

Only doing cardio exercise

Building muscles mass will burn more calories so try adding a strength workout 3 times a week such as lifting weights, kettlebells, circuit training or power yoga.

Not drinking enough water

If you don’t drink enough water you are likely to become dehydrated, feel sluggish and can feel more hungry.  Aim to drink 2 litres of water every day and avoid juices, soda and sweetened iced tea’s which are full of calories. Aside from that, sipping water also helps fill up your belly and prevent bloating and constipation.

Skipping Meals

Skipping meals in an attempt to reduce calories can slow down you metabolism and make you feel hungry leading to more calories being consumed throughout the day. Lose weight by eating smaller, healthier, nutrient-rich foods and aim to eat lean protein such as chicken or fish, wholegrain carbohydrates such as oats, whole grain rice or quinoa and some monounsaturated good fats such as salmon, tuna, nuts and seeds.

Contact me for more information on my Diet and Exercise Plans:  ephillips47@gmail.com

SUPERFOODS FOR SPORTS

Adding Super Foods to your diet is an effective way to increase energy, promote good health and aid recovery from hard training. Here are some foods you should include in your diet:

Bananas

Bananas are great as a pre and post workout snack, containing potassium, magnesium and vitamin B6. They contain carbohydrates, help maintain low blood sugar, regulate digestion and re-fuel your body with electrolytes after exercise. Vitamin B6 in bananas acts as an anti-inflammatory agent

Quinoa

Quinoa is high in both carbohydrates and protein. It is great for vegetarians as it contains 10% of your daily iron needs in one serving. Iron is needed for the production of hemoglobin in your red blood cells. Runners tend to lose more iron due to the foot striking the ground (which breaks down red blood cells). If your iron level are low, your running performance is likely to suffer. Quinoa can be used in many dishes, or in salads.

Strawberries

Strawberries contain Vitamin C and anthocyanins – antioxidant flavonoids which help fight inflammation and repair the muscles.

Oatmeal

Oatmeal is high in complex carbohydrates, it contains Vitamin B and is rich in minerals and antioxidants. It is a good source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream. Oatmeal helps lower cholesterol and keeps you full for longer.

Spirulina

Spirulina is a great multivitamin, it’s natural and increases energy and endurance