Take the next 10 minutes to contemplate the following:
* If you have just increased your exercise by a considerable amount (i.e. doubled your training sessions) you are naturally going to increase your energy expenditure so your body will naturally want more fuel. Weight loss, to some degree (not all of it) is about energy in and energy out. Make sure you increase your exercise gradually so your body doesn’t all of a sudden get a shock and feel it needs re-fueling in excess.
* Assess yourself and your motivation – Do you need to be exercising excessively (i.e. running 10-20km) 6-7 days a week? You may get better results by halving your sessions which may regulate your eating habits and prevent over-eating. Excessive training doesn’t always lead to long term sustainable results.
* What exercise are you doing? You should be including a balance of aerobic (i.e. bike riding, running, walking), resistance (strong yoga, weight training, pilates) as well as some stretching. You aren’t going to get the results by just doing one of the above. They all work together.
* Are you over doing the carbohydrates? We often think that if we are exercising daily then we need to fill up on bread, pasta, rice, corn, oats and so on to keep our energy up… Wrong! Yes, you do need to ensure you get in good quality low glycaemic carbohydrates but most of us over do it. Try focusing on filling up with lots of vegetables (which are loaded with carbs too you know) and protein rich foods (eggs, lean meat, fish, dairy, poultry, tofu).
* Are you actually thirsty? If you have just completed a training program of some swimming, running and riding in preparation for your triathlon then you would have sweated out considerable amounts of water and electrolytes. Make sure the first thing that goes in to your mouth post your session is at least 1L of water.
* Hands off the sports drinks! – They are loaded with sugar or artificial sugars and going to be doing nothing for your weight management.
Caffeine will help you across the line
* Don’t fall in to the trap of over eating post your training session. Program them in to your days to that your next main meal is not far away – i.e. 1hr away. As soon as you finish your session have a small handful of almonds with an apple and get home and get dinner on!
* Are you stressed out? If you are working long hours and / or have high levels of personal stress the last thing your body wants to think about it dropping weight. It is just trying to survive! This is one of the biggest hurdles I face with patients who are under excessive stress and are overweight.
* Perhaps it is time for a complete blood check – how is your thyroid performing? How are you metabolizing your sugars? And so on… there may be some underlying factors also contributing to your struggles. Your health practitioner will be able to assist you with this.
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