Adopting
a healthy lifestyle requires a commitment and consistency. Even after making the
choice evaluating your progress can become frustrating. The pace of weight loss has slowed down
or is not happening at all or you reached your desired weight/size, but now you want to focus on certain body parts or reach a new milestone. The original program that has gotten
you to where you are will not be enough to take you to the next level. In order to do that a few things need
to be examined before you panic. A
drastic change may not be necessary or it could be? Before making that decision do a self-evaluation in a few
areas:
Nutrition: The first thing to examine when reaching a plateau is to
examine your nutrition. Are
you getting enough protein, carbs, sleep, and drinking enough water. Are you skipping meals, large
gaps in between meals, too many calories, or too little calories? If you're looking to lose weight, you might turn to a
low-carbohydrate diet. However, carbs are a biologically important nutrient, so
significantly reducing your intake can have negative effects of varying
severity. You may have reached
your goal in size and weight and are getting stronger and conditioning is
improving. Increasing your carbohydrate
intake will not set you back. Just
make sure they are the “good” carbs such as sweet potatoes, oatmeal, brown
rice, and whole grains. Be mindful
of the sneaky carbs such as yogurt, fruit, and nuts. The body slows down
its metabolism in response to a lack of food or excessive amounts of
exercise. Make sure you have the
right balance.
Eating out often and not knowing all
the ingredients and calories can set you back as well. Frequently
eating out usually happens because it is quick, convenient, and it tastes good.
However, if you want to eat healthier or lose weight, making meals at home is
often a healthier choice. Cooking your own meals can be just as fast, or
faster, than restaurant eating when you factor in waiting for your order to be
taken and food to be prepared.
It will require preparing meals ahead of time and not being an impulsive
grocery shopper and eater. Learn
quick recipes for nutritious and healthy meals. Eating healthy does not mean it has to taste bad. You also have to give your palate time
to adjust to the changes in your diet.
You did not acquire your taste buds overnight so they will not change
immediately.
Do not fall into the
trap of relying too much on supplements; they are called supplements for a
reason. Supplements fill the
gaps in your whole food diet and help you get more from your efforts in the
gym. They are not intended to be a replacement for a proper diet or hard work.
A diet of basic whole
foods, supported intelligently with basics such as protein, fish oil, and
pre-workouts are sufficient.
Make sure that your diet is nailed down
before you start adding anything more than those to your routine. You'll get
better results by mastering basic nutrition than if you have a subpar diet with
superior supplementation.
Training Program: Most of us have a
picture in our head of the ideal body that we have seen before, "I'd like
to look just like him/her. They look great!" If you are close to your ultimate goal or progress has
slowed on the way take a step back and reevaluate your training program. Are you training as hard as you
can? Are you doing long cardio
sessions and very little weights, long weight sessions and very little cardio? Your ultimate goal may require a
change. Have you been doing the
same routine with the same reps and weights for months? Running the same distance in the same time? It is great that you have been
consistent, but some minor adjustments could be needed.
It could as simple as using dumbbells
instead of barbells for a particular exercise. Increasing the weight for the same amount of reps because
you have gotten stronger and do not realize it. Change is good, but how you change is even more important. You should not panic. In my opinion certain exercises are
irreplaceable and should not be abandoned such as pushups, pull-ups, squats,
deadlifts, and dips.
Bouncing back and forth between routines can cause some parts of your
body to get overdeveloped while others remain undertrained. Know what your body needs and what body
parts need more attention than others.
Accountability is key with someone else and/or yourself. Tracking
your food intake and results each day will help you help you stay on
course. Your training sessions should be planned each week with a focus
of what you want to accomplish in each session. Use apps or spreadsheets to document food intake. If
you don't do this, it is just too easy to let the carbs and calories creep
up. It's a pain, but if you really want to make your weight goal, I think
it's necessary to record what you are eating, and use this information to stay
on plan.
Health Issues/Medication: A food sensitivity can impact weight
loss and muscle mass. For instance, some people find that dairy products stall
weight loss, or perhaps gluten in some form is being eaten (low carb pasta,
protein bars or some other processed low carb food). Low nutrient levels
in the appetite center of the brain can trigger a ravenous appetite and
uncontrollable cravings! Our brain’s appetite center has receptors that know if
we are deficient on key nutrients like iron, vitamin D, or B-vitamins. It is easy to get consumed with counting calories and not
focus on getting the necessary nutrients.
If you are trying to lose weight
prescriptions such as steroids, drugs for mental health, and beta-blockers can
slow down the process or even cause weight gain. Steroids such as Prednisone may cause weight gain, as
steroids affect the metabolism. Approximately 25% people who are taking
antidepressants gain weight as a result. Paxil and Zoloft are two of the drugs
commonly mentioned in this regard. Weight gain may not be sudden but gradual,
over weeks and even months. Beta-blockers,
which are prescribed for hypertension, may bring on fatigue. You may be less
eager to be active as a result. Another side effect is water retention.
Moderate amounts of weight gain have been observed with some of these beta-blockers.
You can achieve whatever fitness
goals you desire. It is important to that you set realistic expectations about
your progress and the timeframe required to achieve it. If you don't, you'll
get discouraged, and that can take all the fun out of your lifestyle. I’m sure
you have heard it over and over again, to be healthy, look good, and feel good,
it is a lifestyle. It is not
a certain lift, program, or dietary trick that will lead to results. If you have questions consult your
doctor, fitness professional, and nutritionist. If you are currently working with a personal trainer and/or
nutritionist keep the lines of communication open and be honest about your habits away from the time you are with them.
That will help them help you.
Jamaal Piper
Health and Wellness Consultant/Personal Trainer
piperpersonaltraining@gmail.com
202-409-8674
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