Trying to lose weight?
It’s well-known that the secret to losing weight is to be active and to burn more calories than you take in. But what happens when that stops working? Ugh! That dreaded word: PLATEAU. That’s what happens. I’m practically the poster-child for when being active and logging your food no longer works. Last summer, my marathon training helped me to reach a nice healthy weight. Then something changed over the winter. Despite being just as active as I was all of last year, I began to re-gain the weight I had lost. According to my food log the balance between my food intake and energy expenditure was right where it should be. But my long distance running was no longer burning as many calories as it used to. My weight went up and with the added weight I also began running slower, and slower. I became very frustrated.
Unfortunately our bodies adapt to the exercise we’re doing and begin to use calories more efficiently. Initially exercise creates a caloric deficit, but over time that metabolic effect stops. This will cause us to either maintain our weight, or if we take in too many calories without realising it, we’ll gain weight. Thank fully there’s a solution.
A plateau occurs when exercise stops having a metabolic effect on our bodies. To break through the plateau our bodies need to be challenged again which can be done by increasing the intensity of our exercise, and by increasing our metabolism through catechins found in green tea. An exercise plan needs to be changed regularly to continually elicit results. Increasing the intensity is one way to change things up.
Here are a few ways to increase intensity:
- Add hand weights to your daily walk.
- Walk, or run faster.
- Add in speed repeats or hill repeats to your run (this will also help you to become a faster runner).
- Lifting weights with machines? Try using free weights instead. Having to maintain balance while lifting the weight increases intensity.
- Decrease your rest time between sets.
- Do your strength training in a circuit alternating upper and lower body exercises.
- Do full body exercises to increase caloric expenditure.
- Try something new – a new class, a new exercise video, go for a run etc.
- Workout alone? Try working out with a friend for the peer pressure to keep up the intensity.
Green tea has also been shown elicit a metabolic effect through the catechins present in them. One study divided men with similar BMI’s and waist circumferences into two groups. While on similar diets, every day the control group ingested a bottle with 22mg of catechins and the other group ingested a bottle with 690mg of catechins. After two weeks it was found that ingestion of a tea rich in catechins lead to a reduction in body fat.
Eat beef and drink tea.
Everyone knows that the best way to lose unwanted pounds is to eat fewer calories than you burn. So you are tracking your food intake and following a lower calorie diet filled with healthy, nutrient-dense foods. Check! You are following a safe and realistic program of strength training and cardio physical activity. Check! Is there anything else you can do that might help you reach your weight loss goal? Drinking green tea and making sure you eat CLA from beef and dairy might help.
Green tea is packed with polyphenols and is a great source of antioxidants. The leaves from the plant Camellia sinesis are processed immediately after being picked and are less processed than black or oolong leaves, so they contain higher amounts of antioxidants. Green Tea is proven to help with weight management, ideally when you use it with a program of reduced dietary calories and increased physical activity. If you don’t like the taste of Green Tea, then Life Brand Extra Strength Green Tea Extract capsule supplements are a great option. Or try the Life Brand Green Tea with Apple Cider Vinegar capsules.
Conjugated Linoleic Acid, or CLA, is a substance found in foods such as beef, milk and eggs. Your body cannot produce CLA, so you need to include it in your diet, or take CLA supplements. It has been studied for years to understand how it affects the balance between body fat and lean mass. And it is now understood that it helps support a modest reduction in fat mass and an improvement in body composition when used with a program of reduced intake of dietary calories and increased physical activity. If you don’t want to eat large quantities of red meat or dairy foods, a supplement might meet your needs. Life Brand has CLA in 1000 mg softgels you can try.
Want to try both? Life Brand CLA with Green Tea Extract combines both of these weight management ingredients in one convenient softgel. Check with your Doctor or Pharmacist before taking any new supplement to make sure that the product is safe for you to take.
So carry on with your weight loss plan, consider these extras and – good luck!