Question: Struggling To Lose Weight

Hi Lisa. I am really struggling to lose weight. How do I stop cravings? I have a big sweet tooth. :( My daily meal intake looks like this more or less: breakfast = yogurt with fruit / boiled eggs and ham / all bran flakes snack = fruit / nuts / yogurt lunch = salad with chicken / fish / beef dinner = meat with green veggies. I do 20 min cardio 4x a week and some strength training 20min 4 x a week. Please help!

Answer

Hi Johlet! It sounds like you are on the right track -well done! You may find that you’ve hit a plateau though. When wanting to lose weight, remember that the body adapts easily to stresses put on it, so you need to change your type of training regularly. There are so many ways to do this! You can try different exercise disciplines to challenge your body in new ways, or you can change up your existing routine – your number of sets and reps / speeding up your workout to do it in 10 minutes less than you usually do / training your weekly training schedule. Then, when it comes to cardio, choose short and intense cardio versus steady-state, moderate intensity, longer sessions. For a change, try shaving your cardio sessions down to 45 minutes, and include sprinting intervals. These could be as short as 20 seconds when you’re starting out, followed by 60 seconds or so of a slower resting period. This will get you into your fat-burning zone faster than steady-state cardio. When it comes to strength training, lift heavy! You should be able to perform only 3 sets of each exercise, of roughly 8-12 reps, where you struggle on your final reps. Compound exercises will help you burn more calories per workout, Next up, maybe the help of a dietitian is required to check that your calorie in versus calorie out ratio is correct. If your losses are slowing down, it could mean that you are burning enough calories to maintain your weight when coupled with the calories you’re taking in. A bigger deficit may need to be created. Although it looks that way already, keep you meals low GI, as this will really help manage sugar cravings. Surprisingly, a vegetable juice does the trick as well.

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