Hello there! Welcome to the Fit and Toned blog. We are so excited to start sharing our ideas, knowledge and the most recent research with you to help you live a healthier life and achieve all of your goals. That being said, bear with us as we try to get the hang of this whole writing thing because it’s new to us. We’re more used to reading textbooks and research articles than writing them 🙂
So, the reason you’re reading this is to learn a few reasons why that weight just doesn’t seem to budge. With the holidays over, most of us have gained a little weight or are feeling really bloated. Below are three reasons that might be keeping those pounds on your waistline:
1. You aren’t drinking enough water. It may seem counterintuitive but in order to lose weight, high water intake will help that. The reason is still unclear but research suggests that it helps you feel fuller and are less likely to overeat. In addition, it also decreases the amount of soda, juice and other calorie-laden beverages a person drinks during the day. How much should you drink? Shoot for a gallon of water a day.
2. Cardio has been your best exercise friend. There’s an old myth that in order to lose weight, one should do only cardio for a long duration. However, research has shown that resistance training is more effective for achieving weight loss due to the increase in muscle and ultimately an increase in resting metabolic rate. Cardio exercise is still beneficial but if your ultimate goal is weight loss, try to vary the intensity of the cardio exercise so that it is high intensity for short duration (ie: intervals). And start picking up those dumbbells!
3. You have not been tracking what you are eating. As much of a hassle that it is, food journaling is a great way to stay on track and remain accountable for the food you eat throughout the day. We know that it takes time out of your day to do and that’s oftentimes why people stop tracking, but it helps you see what you are ACTUALLY eating. A lot of times we don’t realize how much we are snacking during the day or eating high calorie foods because we aren’t keeping track. If you are tech savy, try out an app like My Fitness Pal, or go the old-fashioned route with pen and notebook.
Dennis et al. Water consumption increases weight loss during hypocaloric diet intervention in middle-aged and older adults. Obesity. 2010; 18(2): 300-307.
Donnelly et al. Muscle hypertrophy with large-scale weight loss and resistance training. Am J Clin Nutr. 1993; 58(4): 561-565.