Dragging? Frustrated by the tightness of your clothes?
This is a question that I hear frequently. Of course, the answer is not always black and white, as each body is different, and a body changes over time. If you're already avoiding the problems below, you may want to have a full metabolic test done - one that includes a hormone panel.
First, let's focus on body fat, instead of weight. Weight fluctuates hourly, and varies with factors like weather, hormones, and salt intake. Body fat percentage is a better and more accurate way to guage health and fitness levels. A strong, lean body is not only attractive, but burns more energy around the clock.
If your body does not drop fat or weight, even with increased activity, the culprit may be:
Missing meals. If you are not eating at least every 3-4 hours, your body is entering starvation mode between meals. The body does not understand "diet;" it only knows "starvation." It reacts by slowing down your metabolism, and producing powerful brain chemicals that tell you to eat sugar or carbohydrates, quickly! Keep the furnace burning evenly, and keep the calorie burn high.
Cutting too many carbs. Carbohydrates provide muscle glycogen, or fuel for activity. Cutting them shorts you on fuel and energy. If you're active and cutting carbs, your body will go into ALERT mode, and slow down all systems, including metabolism and digestion. After a few weeks, you'll probably start to feel fatigued, and eventually unable to keep up with the workouts. A healthy nutrition plan includes adequate protein, and a moderate amount of carbohydrate from whole-grain foods. If you're an endurance athlete or dancer, add simple carbs during any activity over 1 hour.
This is a question that I hear frequently. Of course, the answer is not always black and white, as each body is different, and a body changes over time. If you're already avoiding the problems below, you may want to have a full metabolic test done - one that includes a hormone panel.
First, let's focus on body fat, instead of weight. Weight fluctuates hourly, and varies with factors like weather, hormones, and salt intake. Body fat percentage is a better and more accurate way to guage health and fitness levels. A strong, lean body is not only attractive, but burns more energy around the clock.
If your body does not drop fat or weight, even with increased activity, the culprit may be:
Missing meals. If you are not eating at least every 3-4 hours, your body is entering starvation mode between meals. The body does not understand "diet;" it only knows "starvation." It reacts by slowing down your metabolism, and producing powerful brain chemicals that tell you to eat sugar or carbohydrates, quickly! Keep the furnace burning evenly, and keep the calorie burn high.
Cutting too many carbs. Carbohydrates provide muscle glycogen, or fuel for activity. Cutting them shorts you on fuel and energy. If you're active and cutting carbs, your body will go into ALERT mode, and slow down all systems, including metabolism and digestion. After a few weeks, you'll probably start to feel fatigued, and eventually unable to keep up with the workouts. A healthy nutrition plan includes adequate protein, and a moderate amount of carbohydrate from whole-grain foods. If you're an endurance athlete or dancer, add simple carbs during any activity over 1 hour.
Missing protein. Stressing a muscle (working out) tears down its tissue. Protein allows muscle tissue to rebuild after a workout. You can work out all day every day, but if you're short on protein, your body won't show it. How much depends on body weight and activity level and intensity, but a 150-lb., active adult needs 105 grams per day.
Under-hydrating. Water allows muscles to work. No water = slower, weaker muscles = slower metabolism. Adults need 6-8 glasses per day. Athletes (including dancers) also need electrolyte-enhanced drinks, especially during activities over 1 hour. Try drinking a light sports drink during a run, and watch your body speed up again!
Not getting enough iron. Dragging? Women especially are energy-challenged during menstruation or pregnancy. Make sure you're getting enough iron from dark green vegetables, lean meats, and/oor enhanced cereals and drinks. You may need an iron supplement one week per month.
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