Our clients who are struggling to see results often tell me the same story: they have increased their exercise and decreased their calories, only to be frustrated by a scale that doesn’t budge. They might even gain weight! What’s the deal?
DON’T UNDER EAT AND OVER TRAIN!
What’s your minimum?
Establish your Basal Metabolic Rate (BMR) either by standard calculation (http://myfitnesspal.com/tools/bmr-calculator), or based on your body composition. We offer a great tool, the InBody 570, that measures your total body composition and can help you determine your minimum caloric level. Don’t dip below this number! In fact, active adults should be eating roughly 200-350 calories above their minimum in order to build lean muscle.
Eat every 3 or 4 hours.
Skipping meals frightens your body into thinking you are going to starve. Try to eat every 3 or 4 hours, alternating between meals and snacks. Set an alarm to help you remember.
Balance your meals.
Include sources of fiber, healthy fats and protein whenever you can. Fiber makes you feel full without piling extra calories into your belly. Complex carbohydrates like brown rice and whole wheat bread also help you feel satisfied longer. The best tool for success? Plan your meals and snacks ahead of time to stay consistent.
Sleep affects metabolism. It is responsible for hormonal imbalance and can decrease the number of calories your body burns while resting. Develop a sleep routine by finding ways to relax to ensure you get adequate rest each night.
Move often and strive to build lean muscle.
Exercise stimulates your metabolism. When you incorporate strength training in to your weekly routine, it packs on lean muscle, which increases your resting metabolism. The result? You burn slightly more calories even on days off.
If you’re interested in more information about our InBody testing service please contact me at firstname.lastname@example.org.