We’re well into the new year, and if you’re one of the thousands who made a commitment to lose weight in 2018, and have been practicing a healthier diet, you should be down a few pounds by now. If you made significant changes to your eating habits and haven’t seen any results, here are a few reasons why this might be happening.
Underestimation and Overestimation
The weight might not be coming off because of your estimation skills. You might be underestimating how many calories you’re consuming and overestimating how many you are actually burning.
It’s easy to forget what we put into our mouths each day. Keeping track of what you actually eat with a food diary can help you be more aware and lose more weight. Estimating portion size instead of using a scale can get you off track. Weighing food can help you better estimate calorie intake and keep you from eating too much.
Overestimating how many calories you burn during a workout can also keep you from losing weight. If you reward yourself with a big meal or a smoothie after every workout, you might be eliminating any benefit you just got from the gym.
Watch out for high sugar sports drinks, protein bars, some vitamin waters, and mixed coffee drinks – they typically have a lot of calories.
Not Enough Sleep
Our bodies need time to recharge. If the body does not get enough sleep, it can go into a carb and fat-craving cycle. Too much sleep can also be a problem. Too much or too little sleep can throw off the hormones that control appetite and hunger.
To figure out how much sleep you need, for about a week, try going to bed about eight hours before you need to wake up. If you wake up before the alarm, you might be able to get by with less sleep. If you hit snooze, you might need a bit more sleep.
Exercising is the key to losing weight, but the wrong kinds of exercise might be keeping you from losing weight. The more muscle you have, the more fat you can burn.
Lifting weights or resistance training is a good way to keep or build muscle mass. It can also prevent your metabolism from slowing down. At the same time, don’t skip cardio. It’s an effective way to improve your health and burn a large amount of calories.
Get at least 150 minutes of exercise each week and mix up the routine a bit. Your body adapts to a workout over time, and it won’t have as much impact.
Drinking the Wrong Things
Water is one of the body’s favorite things. Drinking too little of it can keep you from losing weight. One study shows people who drank 500ml of water 30 minutes before each meal lost more weight than people who did not. Drinking water can also boost your metabolism.
Alcohol, in particular, is a drink that has a lot of calories. Therefore, drinking too much could sabotage weight loss.
Just make sure you’re aware of the amount of calories in a certain drink before consuming it – you might be drinking more calories than you think.
We like things to happen quickly in our lives, and sometimes weight loss just isn’t one of them. The focus shouldn’t be on losing a lot of weight in a small amount of time, but rather developing healthy eating habits that can be maintained over a long period of time, which can also end in weight loss.
Setting a goal weight can also be counter-productive. Instead, try focusing on a goal body fat percentage.
If you want to talk with someone about losing weight and maintaining a healthy lifestyle, the professionals at B3 Medical can help. Give us a call today.
For an active person, an injury can really mess things up. It can mean watching while others seem to be having all the fun. Getting back in the game can be difficult, but it doesn’t have to be.
How to Take Care of a Sports Injury
Find Out What Happened
Did you overdo it a bit and hurt yourself or is it an injury? If the pain does to not go away with the standard stuff like rest or over-the-counter non-steroidal anti-inflammatory medications, go to a doctor and get a diagnosis.
Playing through pain can cause more damage down the road. Ignorance is not bliss. Do not ignore pain.
Once you find out what happened, make sure you understand the diagnosis, so you can hopefully avoid doing whatever you did to injure yourself.
Don’t blame yourself. It happened, and you can’t change it. You are the only one who can improve the situation, so focus on recovery rather than how the injury happened.
Stick to the rehab plan your doctors put in place. Don’t just jump right back in once the pain goes away.
Knowing how long the recovery will take can help you better understand the injury and your expectitations.
Understand Your Emotions
Taking care of the physical problem is only one part of coming back after an injury. Don’t forget about your emotional health. If you’re used to running every day and suddenly you can’t, that will feel like a loss. You may feel angry, sad, or even depressed.
An injury takes away some control over your situation, and stress and anxiety can often creep in. Understanding this can help you stay in control.
Try to stay positive and listen to what your doctors and your body are saying about your recovery. Focus on milestones you are achieving, not how it differs from what you used to be able to do.
Are there other activities you can do during your recovery? Another way to be physically active might help you feel better and stay motivated.
Maybe simple modifications to your exercise routine can help you stay in shape. Trainers, therapists, and doctors can help you figure out what can work and what you should avoid.
Set goals about how you can get back to your regular routine. Monitor the progress towards the goals to improve your confidence.
It’s also not a bad thing to rest. Many people have a tendency to over-train and don’t build much rest into their schedules. Forced rest can be good for the body and mind. Take advantage of it. Work on relaxation skills, set new goals, and focus on yourself.
If your running group is your social life and suddenly you can’t run you need to find alternatives. Even though you can’t participate in the activity, don’t isolate yourself from friends, coaches, and teammates.
Try to maintain contact with them. They can listen and offer encouragement. Who knows, maybe they have had an injury sometime and can help you recover from yours.
The trained professionals at B3 Medical can help diagnose your injury and help you along the road to recovery. Make an appointment today.
It’s that time of year again, time to get in shape. Not all of us want to go out and run a marathon and many of us can’t. Low impact workouts can be effective and protective.
Low impact usually means one foot always stays on the ground with less pounding on the joints. Remember, low impact does not mean zero risk. Make sure to warm up and stretch before any activity.
Walking is one of the most popular exercises around and its free. Grab a pair of good walking shoes and get moving. Look for breathable shoes with good arch support and heel padding.
If you want to ramp up the intensity, walk the hills or add some dumbbells or ankle weights to increase the heart rate. The number of calories you burn depends on your pace, the faster you walk, the more you burn.
Bicycling and riding a stationary bike are non-weight bearing so they’re easy on the joints. The more resistance you add, the more calories you can burn. Recumbent bikes provide back support so if that’s an issue for you, they might be an answer.
While swimming, you use all your muscle groups, so you can slim and tone the whole body at the same time. If laps aren’t your thing, water aerobics or water Zumba classes can be a great way to burn calories while not putting a lot of stress on your body.
Other Gym Machines
Elliptical trainers put less stress on the legs than treadmills. Try interval programs to really get the burn going and use the arm handles to get an upper body workout at the same time.
Stair climbers are also great. If you can’t go to the gym, any stairs will do.
Don’t forget rowing machines. They give you a total body workout of arms, legs, and core.
If you’re not sure about proper technique for the machines at the gym, ask a trainer or gym employee to show you how to use them. Doing something wrong could hurt you in the long run.
Strengthen the Knees and the Muscles Around Them
Many people stay away from exercise because their knees are bad. Sometimes, the knees are bad because the muscles around them which protect the knees are weak. Strengthening them can help.
Focus on the calves and hamstrings and make sure to combine stretching and strengthening exercises. Hold stretches for 30 seconds on each side to get the best results and always stretch again after any series of strengthening moves.
Strength training has many benefits. Working out with weights can increase your resting metabolic rate, helping you lose weight more effectively than by just doing cardio.
Building muscle can help prevent the decline in muscle and bone density and help prevent injuries and damage.
At B3 Medical, we’re all about keeping you healthy with a complete approach to your wellness. From family care, to nutrition counselling, to physical therapy services, we can help you stay healthy. Contact us today to schedule a free consultation.