Help! I have been exercising and eating properly for a month and have not seen results :(
Hi I'm a 20 year-old female and I have been exercising and eating healthy for about a month now and I haven't lost a single pound. I am also trying to lose the belly fat that i have always had. I eat 3 meals a day and if im hungry i have a snack like fruit or a fiber1 bar. I also exercise about 5 days a week and that includes weights, ab crunches, and 30 minutes of cardio either on the elliptical or treadmill with intervals. The days I dont go to the gym I usually do zumba or turbokick just to change up my exercise routine. I honestly don't know why I haven't lost any weight or most importantly, the fat around my belly. It's really disappointing and frustrating to not see any results. I'm not going to give up but it would be helpful if anyone has any advice and can help me see results. I would really, really appreciate it.
Researchers at the University of Mississippi found that elliptical trainers provide the same cardiovascular benefits as treadmill running, without the impact on your joints. So they're a perfect solution if you're a runner who wants to stay in race shape without excessive pounding to your ankles, knees and hips.( Burn rate: 13 calories per minute)
Do it right: "Instead of holding on to handles, pump your arms as if you were running," says Kerri O'Brien, C.S.C.S., a trainer in Phoenix. It improves your balance, which will help you whether you're running 2.6 miles or 26.2.
The 20-minute fat-burner: Try this "alternating interval" fat burning exercise workout from Lance Watson, a coach of Canada's Olympic triathlon team. By alternating between levels of high resistance and those of high speed, you'll be able to work at a higher relative intensity for a longer time. Warm up, then increase the machine's resistance level until you're striding at 80 percent of your full effort. After 2 minutes, lower the resistance to the level you used during your warmup, but increase your stride rate so that you're still exercising at 80 percent of your full effort. Continue alternating between a high resistance and a fast stride every 2 minutes for a total of 20 minutes.
Treadmill (Burn rate: 17 calories per minute)
If you want to mimic road running, raise the incline of the treadmill to 1 percent before starting your run. Researchers in England found that that's the degree of treadmill elevation that most closely approximates outdoor running.
The 20-minute fat-burner: Try this "up the incline" interval method from Liz Neporent, coauthor of Fitness for Dummies. It'll build your leg strength and prepare you for the toughest road courses around, while helping you shed fat fast. Pick a speed that's about 2 minutes per mile slower than your average outdoor pace. Run at that speed for 2 minutes at an incline of 1 percent. Then raise the incline to 4 percent for another 2 minutes. Continue to raise the elevation of the treadmill by 2 percent every 2 minutes until you reach a 10 percent grade. Then step it back down 1 percent at a time—in 2-minute intervals—until you complete your 20 minutes.
Try these suggestions:
Eat small meals throughout the day. This encourages steady caloric burn and a consistent metabolism.
Choose healthy carbohydrates. Replace refined, high-glycemic-index carbs with unrefined, low-glycemic choices. The latter do not cause the spikes in blood glucose levels that encourage the storage of fat.
Use spices. Capsaicin (the compound that gives chili peppers their bite), black pepper and ginger all boost the generation of heat in the body, leading to more calories burned.
Drink green tea. The main antioxidant polyphenol in green tea, known as epigallocatechin gallate or EGCG, stimulates the body to help burn calories. I recommend drinking a few cups of quality green tea every day.
Don't drink caffeine or alcohol (and don't smoke) when stressed. These can heighten or prolong your anxiety and worsen its side effects.
Drink plenty of water throughout the day. This can help quell the pangs of an empty stomach and promote a healthy digestive system.
Keep your blood sugar levels stable by eating several small, nutritious meals rather than three large ones.
Make sure your meals or snacks incorporate omega-3 fatty acids. Include walnuts, Alaskan salmon and freshly ground flaxseed in your diet.
Incorporate foods rich in magnesium, which helps relax muscles, into your diet. Whole grains, legumes, vegetables, nuts and seeds are good sources.
Above all, be aware of your eating habits. If you find yourself eating to combat stress, limit yourself to small portions, enough so you can savor the taste or texture. Then go for a walk or practice meditating: both are proven, healthier ways to address stress.
Healthy snacking doesn't mean depriving your taste buds. Try these palate-pleasing snack ideas that are healthful and delicious - and won't wreak havoc on your weight goals:
Seasonal fruit with good-quality yogurt and freshly ground flaxseed
Whole-grain crackers with a small piece of cheese or some smoked salmon
A small handful of lightly roasted nuts
Toasted whole wheat pita and hummus
A hardboiled egg (look for omega-3-enriched eggs for added nutritional value) sprinkled with smoked paprika (replace the yolk with hummus for a new twist)
Fresh vegetables with high-quality yogurt - add fresh herbs and seasonings for more flavor
have you noticed any change in the way your clothes fit? sometimes the number doesn't change on the scale, but the way a certain pair of jeans feel on your body can tell you if you've lost anything. since you said you've been pretty active including strength training and cardio exercises, it could be that your body is building muscle while losing the fat at the same time -- therefore resulting in an unchanged number on the scale. i say eating smaller meals throughout the day can help too, but maybe changing up your exercises too. for example, add in some circuit training to get your heart rate up a little, follow by some lower intensity activities. another thing i sometimes do (but you really shouldn't do this too often) is to give yourself more than one rest days. sometimes your body needs it to recover from all the activities you've been doing. not exercising for 2-3 days doesn't hurt, as long as you get yourself out there again after those long rest days. doing this can sometimes confuse your body and may help. well, keep it up, i'm sure you'll see some pleasant changes soon. good luck! :)
thank you so much and i guess my jeans are a little looser but not as much. But another thing that just bothers me is the fat around my belly. that area still looks the same and i feel like i'm really getting nowhere when it comes to my belly. I don't know what to do.
First of all take small meals in a day rather than 3 heavy meals and it should consist more of salads and soups. Also it is good that you have joined a gym but you should not repeat the same type of exercises everyday. After warm up session, alternate between cardio, abs and other floor exercises in a week and per day concentrate on one particular part of the body. Your physical trainer can help you in this.
I hope it helps. Take care and regards.
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