For Weight Loss
Are you exercising and not losing weight? Have you hit a plateu? Let’s chat about the workouts that help you lose weight & the top 10 reasons you are not losing weight.
#1 Don’t get stuck in a rut
Research shows that more intense exercise done in 20-60 minute sessions 3-5x a week is what makes a person more fit [CDC, ACSM]. So if you’ve been in a rut or using the same routine, it’s time to switch it up!
#2 The Trifecta
Many busy moms feel helpless when it comes to their fitness plan either because they don’t know what exercises are right for them or they just don’t have the time to squeeze in the sessions they know they should be doing. You need to use the trifecta to get the most out of your workout sesh!
Cardio – In short cardio is short for cardiovascular activity. And these activities are designed to elevate your heart to improve the level of fitness of your heart, lungs, and the circulatory system.
Strength – Strength moves reduce pain, tone muscles, boost your metabolism and slim your body. You don’t train for a triathlon by not swimming. So you can’t train your stomach muscles by not using them.
Stretching – Though stretching may seem tedious or hard to rationalize when so many parenting responsibilities are calling, it is vital to feelings of relaxation and flexibility, and to enjoy an injury-free workout. The tendency for muscles when stressed is to contract. And contracted muscles just aren’t as comfortable or efficient as stretched ones.
#3 Take body measurements every other Monday
Don’t just measure your weight. Take the largest circumference of your right arm, right thigh, right calf, chest and hips (standing with feet together). Also measure your stomach 1” above your navel and 1” below your navel. To record your measurements use the Moms Into Fitness App.
#4 Create a workout space
Dedicate one area in your house to working out. Find an 8’ space and add a mat and some weights to the area. It doesn’t need to be fancy!
#5 Reset your hunger Cycle
If you find yourself stuck in a sugar craving mode there is a way to cleanse and reset your body. Cravings are complicated; they can be triggered by hunger but also emotions. If you find you are an emotional carb consumer, it is important to find way to deal with your emotions in a way that doesn’t send you to the pantry. However, if you feel that your sweet addiction is fueled by hunger it is most likely that you are stuck in a hunger cycle. This hunger cycle is common and usually centers around sweets and refined grains.
#6 Check your Calorie Umbrella
The umbrella for most weight loss plans is calories. Keep in mind, this simply gives you a starting point but what these calories consist of is just as important.
Your body needs a certain number of calories just to function each day – this is your Basal Metabolic Rate. If you were to simply lie in bed, this is the amount of energy you need to breathe, metabolize food, keep your heart beating, and fuel your brain. About 60% of our energy is decked to these things; the problem is we typically consume more than the additional amount needed. Your Basal Metabolic Rate (BMR) is impacted by your height, weight, age and gender. Weight and physical activity can also play a role in calculating your caloric needs.
Focus on nourishing your body with real foods, good fats, vegetables and fruit. Consume less of the stuff that comes in boxes. Don’t think of it as a diet, but a lifestyle. And you will likely find a rhythm that works for you!
If you need help with simple, clean, easy-to-follow meals in the proper macronutrient (carbs, fat, protein) ratio, we love the Mix n’ Match Meal Plan. We use it in all of our Fitness Challenges! If you are breastfeeding, you need extra nourishment, also found in the Meal Plan.
Keep in mind…no amount of exercise can out train poor nutrition!
If this has your head in tail spin, I recommend following a Meal Plan. At Moms Into Fitness our Registered Dietitian writes all of our meal plans. She has done all the proper macro ratios for weight loss. And many of our meal plans include breastfeeding! Check out all of our meal plans.
#7 Stop eating 3 hours before bedtime
Unless you are breastfeeding, your body does not require energy to go to bed. If you can create a 12-14 hour time span with no food, your body is able to stabilize and reach into stored fat. This is also known as intermittent fasting.
#8 Plan Ahead
Prep your snacks ahead of time. Do meal prep for 2 hours on a Sunday, and be set for the week! Planning ahead means you won’t feel rushed to slap the most convenient dinner on the table.
#9 Drink 10 cups of water a day
The average person needs between 8 and 10 cups of fluid daily (64-80 ounces) – possibly more if you are super active. While that may seem like a lot (especially if you do not currently drink a lot of fluid) this does not mean that you must drink eight cups of water or that you must drink them all at once. Fluids such as milk, juice and non-caffeinated soft drinks also count toward your daily fluid requirements. Additionally, food can provide up to 20% of your fluid intake, especially if you are enjoying fresh fruits and vegetables.
If you are breastfeeding, fluid intake is especially important. Many times when a mother’s milk supply drops it can be from dehydration. It is recommended a breastfeeding mother should drink at least 16 cups – 128 ounces – of fluids each day (as mentioned above foods a part of fluid intake).
What keeps you accountable? Grab a workout buddy, write it in your calendar, block off 5:30-6:00 a.m. on weekdays. Do something that you know will keep you accountable! Or join our Fitness Challenges on Instagram and Facebook – with accountability & check-ins.