<\/span><\/h2>\nExercise has many benefits, and everyone needs to do it, but the truth is, your workout routine may not be helping you slim down, and even worse, it may be stalling your weight loss. There are a few things at play here. First, we tend to drastically overestimate how many calories we burn while exercising, particularly if we\u2019re doing something intense, like spinning or\u00a0running. Exercise is so physical \u2014 you\u2019re sweating, you\u2019re toughing it out \u2014 so it seems as if you\u2019re doing all the work. But it\u2019s only a fraction of the job.<\/p>\n
Research shows that even\u00a0high-tech watches\u00a0and other devices can overestimate the calories we\u2019ve spent working out. For people tracking what they\u2019re eating and burning through exercise, the faulty math might be problematic.<\/p>\n
It\u2019s also common to reward yourself with food after a workout, which can interfere with your progress. (The reverse is true, too \u2014 people often punish themselves with workouts after overeating.)<\/p>\n
Women, in particular, tend to eat what we expend in exercise, according to\u00a0research\u00a0on the matter. In plain terms, our bodies are well-regulated to know when we\u2019ve done a\u00a0session of HIIT\u00a0or spent time on the elliptical. Unknowingly, we put a little more food on our plates or have a heftier snack in order to replenish what we burned off.<\/p>\n
Other notable\u00a0research\u00a0found that for those new to exercise or for those exercising less frequently, there may be a slight impact on energy expenditure, meaning it might provide a small (but meaningful) drop on the scale. But here\u2019s the bad news: Workouts among people doing the most exercise didn\u2019t show up on the scale. They likely experience other benefits \u2014\u00a0improved mental health, lower risk of heart disease, for instance \u2014 but they don\u2019t have an edge when it comes to weight loss.<\/p>\n
I\u2019m not saying you should take a lifelong pass on fitness, but what I am saying is that if you\u2019re killing it on the cardio machine merely to burn calories and squeeze into your extra-skinny skinny jeans, you may need to re-think this strategy. When it comes to losing weight, it\u2019s more about what you put in your mouth than what you\u2019re burning off. Among participants in the Weight Control Registry,\u00a0walking\u00a0is the most frequent form of exercise, and there was no difference in\u00a0weight maintenance\u00a0after three years among people who participated in the most physical activity compared to those exercising the least.<\/p>\n
My advice: Find movement experiences that you enjoy and that are sustainable for you. In other words, exercise shouldn\u2019t feel like punishment and it\u2019s probably unsustainable if you\u2019re only exercising to burn calories and lose weight. Instead, try moving in ways that feel good to your body.<\/p>\n
<\/span>5. Make peace with the scale<\/span><\/h2>\nThis means different things to different people. Some people find the scale emotionally triggering, in which case, it\u2019s not a useful tool. But\u00a0research\u00a0shows that other people benefit from daily or weekly weigh-ins and it doesn\u2019t always lead to issues. In fact,\u00a0studies\u00a0suggest self-monitoring, which may include\u00a0weigh-ins\u00a0and tracking food, are predictors not only of weight loss, but maintenance, too. Your scale provides data points, allowing you to recognize small gains that might not be apparent in your clothing.<\/p>\n
Weight fluctuates all the time, so the idea isn\u2019t to get caught up in the actual day-to-day variations, but to notice trends. If you spot a trend upwards, it offers a chance to analyze your behaviors. Have you\u00a0eaten out more frequently? Are you skimping on the veggies? Perhaps you\u2019ve had a few extra causes for celebration lately. Whatever the case, monitoring your weight can allow you take action early, when it\u2019s easier to manage.<\/p>\n
As with all things, the decision to weigh yourself is highly personal so do what works for you. If it brings up negative emotions, there are plenty of other ways to monitor how your body is doing. Your lab results \u2014 for example, your blood sugar and blood pressure \u2014 are other helpful measures.<\/p>\n
<\/span>6. Redefine your ideal weight<\/span><\/h2>\nClients often come in with\u00a0weight-loss goals\u00a0that line up with when they graduated high school 10 or more years ago. Yet, some share that even at their thinnest, they felt broken inside. The reality is that it\u2019s not necessary to be the thinnest version of yourself to be the happiest and healthiest version.<\/p>\n
And keep in mind that you get massive benefits, like reducing the risk of type 2 diabetes and heart disease, by losing just 5 percent of your weight, according to\u00a0research. If you\u2019re motivated by a goal weight, consider aiming for this goal, and when you achieve it, you can decide where to take it from there.<\/p>\n
<\/span>7. Be prepared for hard work<\/span><\/h2>\nAnyone who has lost weight, or even those who have maintained a healthy weight, knows that it takes some effort. But with time and practice, it becomes much easier. For those who have struggled with past attempts, I\u2019ve found taking a\u00a0micro-step approach\u00a0works well. Start by setting mini goals, like adding a fruit or vegetable to your menu each day. With each success, take a moment to recognize your accomplishment. The\u00a0satisfaction you gain from accomplishing these micro goals\u00a0helps to strengthen your determination to tackle the next one. These mini successes add up over time and can lead to sustainable habits.<\/p>\n
Though it takes some effort, be kind to yourself if you can\u2019t give it 100 percent. Sometimes, life gets in the way of your intentions and you might only be putting in a little effort to stay healthy or reach a more comfortable weight; other days, you might have a lot of energy to devote to it. As long as you\u2019re not putting in zero effort, it\u2019s okay.<\/p>\n
<\/span>8. Do an immediate U-turn<\/span><\/h2>\nTaking a break from your healthy habits \u2014 say, by ordering the plate of\u00a0nachos at happy hour\u00a0\u2014 is part of the journey. The reality is, these so-called slip ups are just part of a normal, healthy life. We all give in to the occasional indulgence. Where I\u2019ve seen people go astray is to take that tiny slip and turn it into a massive binge or throw in the towel altogether. But I ask: If you took the wrong turn while driving, would you keep going? No! Nor would your GPS shame you for going in the wrong direction. Instead, the GPS provides a gentle reminder to get back on track. Take that mentality to your next food detour and remind yourself to do a U-turn at your next eating occasion.<\/p>\n
<\/span>9. Don\u2019t give up<\/span><\/h2>\nNo matter how many times you\u2019ve tried losing weight in the past, there is still hope.\u00a0People who have successfully lost weight\u00a0tend to continue to manage those behaviors and foods that got them there. In other words, they continue to practice.<\/p>\n
Too often, I find people treat dieting like a hop-on-hop-off bus. After reaching their goals, they hop off the bus, reverting back to their unhealthy foods or behaviors. They may hop back on the bus and lose some weight again, but over the long-term, there is a yo-yo pattern.<\/p>\n
To be successful at weight loss, you need to make sustainable changes. It\u2019s less about\u00a0what diet you follow\u00a0(low-carb, Paleo, Mediterranean, etc.) but more about what works for you so you can stick with the changes you\u2019ve made. So the next time you\u2019re hopping back on the weight-loss bus, consider where you\u2019ve struggled in the past. Make sure to address those issues by making adjustments this go-around.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":4802,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[3131,1466,320],"class_list":["post-4801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-according-to-a-dietitian","tag-good","tag-lose-weight"],"yoast_head":"\n
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