If I exercise 30 minutes a day and eat healthy, but I stopped losing weight, what should I try next?
Some people rely on the government recommendation which suggest 30 minutes of exercise such as walking as a benchmark for daily exercise. However, this is the minimum needed for maintenance and serves as a good starting point.
Amount: In order to burn fat, we need to exercise longer and harder than the government’s recommendation. A good workout session includes at least 45 minutes of exercise at a moderate-to-high intensity.
Intensity: Intensity can be gauged through your heart rate and muscle fatigue. Your target heart rate during exercise depends on your age and can be estimated from a table. Muscle fatigue results from repeated movements against resistance (weights and reps). Try to do 3 sets of 10 to 12 reps of resisted exercise using a moderate weight. If your heart rate remains in the target range and you can complete 3 sets of 10-12 reps before becoming fatigued, then the intensity is moderate-to-high. Adjust the weight resistance up or down until the intensity is right. You should be breaking a sweat and breathing moderately hard.
Target body weight: Your target body weight can be estimated using a BMI table. As you approach your target weight it becomes increasingly difficult to lose weight, especially at the belly. The amount and intensity of your exercise needs to be increased as your weight loss plateaus. If you are 10-15 pounds overweight and are trying to lose the last few more pounds of belly fat you will need to work out more than 45 minutes at a higher intensity.
Variety: Walking or even jogging for 30-45 minutes is not going to result in significant weight loss. This exercise might be good for your lungs and heart but a variety of resisted exercises is needed to accomplish meaningful weight loss. If you build muscle you not only burn calories during exercise, but also increase your metabolism, allowing you to burn more calories even during rest. BONUS! The best way to build muscle – and lose weight – is through a variety of resistance exercises that become progressively more intense over time. Then rest one day to allow your muscles to recover.
Reward: Reward yourself after exercise with … weight reduction, not with a double scoop of chocolate ice cream.
Power Plate: Power Plate Vibration Technology allows a person to experience a full workout at moderate-to-high intensity in fewer minutes and with less impact on the joints.
Pointers: Consult your physician prior to initiating a weight loss program. Utilize a personal trainer or physical therapist for coaching and instruction. Consult with a nutritionist for help with further improving your diet. Reducing stress at home or at work can lead to more rapid weight loss.