It’s bikini season! Today The Beauty Stop will be focusing on your weight loss/work out questions.
Question: Over the course of the past year I have lost 48 pounds. I find that I sweat more now than when I did when I was overweight. Is that normal?
Kudos on your weight loss! It’s a long, difficult road and your body has undergone a tone of changes. You didn’t just shrink in size. I have had numerous convos with my doctor when it came to the effects of weight loss. According to my family doctor, your size does have an impact on your sweat regulation system. When you are overweight, the system isn’t fine tuned and it happens more sporadically. (I noticed I would sweat when I was performing menial tasks pre-weight loss. For some reason, eating was sweat inducing task for me.) As you get in shape, your brain anticipates the heat and starts the perspiration process earlier. That translates to results. Sweat is also a fantastic way to detox, so don’t shy away from it!
Question: “I am literally working my tush off in the gym! The results just aren’t coming after months of diet and exercise. I am the same size and I have lost a total of 6 pounds in my 3 months of work. What am I doing wrong?”
Don’t panic and above all – DON’T GIVE UP! I’ve been there and I understand the hell you are going through. Your body is changing, you just might not be able to see it. After shedding 4 pounds in a month of working out 3 times a week I was ready to quit…then I went to my doctor. My health screening blood work is what made my heart skip a beat. The numbers on my blood draw had improved drastically. My physical appearance wasn’t ready for a bikini, but my inner health was. Try not to associate a weight or size with weight loss success. It’s great to brag about dropping sizes, but studies have shown that overweight and obese people improve their metabolic health even if they don’t shed a pound.
Now for my Preachy Weight Loss Tips…
DON’T DIET! This term suggests a temporary change in eating habits. You may lose pounds and drop sizes, but once you restart your old eating habits – the results will also become temporary. Make permanent changes to your eating habits. *Let yourself have second helpings, but make sure those second helpings are from the protein or vegetable offering. *Switch from ground beef to turkey burger. I promise after a few weeks of switching you won’t notice any taste difference. *Cut out pop and other sugary drinks even if they are “diet.” They are pumped full of chemicals that are awful for your body. Click HERE for more on the soda issue… *Eat at home whenever you can. Restaurants control how things are cooked. If you cook it at home, you know exactly what you are getting. *Buy low sodium offerings. Most products now have options that will say “low sodium” or “reduced sodium” options. Stuffing, broths and even canned vegetables have “no salt added” choices.
MOVE IT! Standing is better than sitting. Walking is better than standing and sweating is better than walking. Instead of sitting at the office and waiting for an appointment, get up! Walk around the room and check out the fish tank, art on the walls or book shelf. Pace the hall with a magazine or book. Park at the back of a parking lot instead of trying to score the closest spot. Anyway you can add movement to your day will help. As far as exercise goes, 150 minutes a week should be your goal. Even if you start with walks and move to runs or a combo of elliptical and free weights.
Question: “I am a weak when it comes to cravings. HELP!”
Cravings may be a sign that your body needs a nutrient. That message is then sent to your brain where it is translated into a craving. Ever notice that during your period you crave chocolate? That may actually be a distress signal from your bod demanding more magnesium. Click HERE for more decoding cravings…
I have found that denying myself a craving makes things worse. Cornell University pitted two groups against their cravings. Group A was served regular sized portions of snacks while Group B was served just a few bites of the same items. After 15 minutes all participants in their study said their cravings were equally sated. Doctor and author of ‘Slim By Design’ explained that, “Most of us rely on habit when it comes to the size of our snacks, but you actually need less than half of what you think to feel satisfied. Instead of getting an entire chocolate bar, break it up into small pieces into a bowl. Stow the rest of the bar and pop one bite at a time. Wait 15-20 minutes and then see how you feel. Distraction is also another tool that is excellent. Getting up an active will be the best option, but something that challenges your brain will work too.