These interruptions in your progress are frustrating, but understanding why they happen will help you figure out the best way to get things moving again.
When you cut your calorie intake, your body assumes that food is scarce. So it does what it’s programmed to do – conserves calories by slowing down the rate at which you burn them. As a result, your resting metabolic rate –the calories you burn every day just to keep normal body processes functioning – goes down.
Also, your resting metabolic rate accounts for about 75 percent of all the calories you burn every day and it is determined, in part, by your body size. So it makes sense that as your weight goes drops, your metabolic rate goes down, too.
In order to lose a pound in a week’s time, you have to consume 500 fewer calories per day than you need. As you lose weight, and your calorie needs go down, you’ll need to either cut more calories out of your diet or step up your exercise – or both - to maintain that 500 calorie ‘gap’.
Here are a few things to consider when you hit a plateau:
Try using a food diary to keep track of your calorie intake. You may have been more careful when you started your diet – weighing and measuring everything that passed your lips – but you might not be as accurate as you once were.
Step up your activity, particularly strength training. As you build muscle, your resting metabolic rate goes up. If you’ve been working out for a while, you might also be in better shape - if you haven’t increased the intensity of your activity, you might not be burning as many calories as you used to. Add some new moves to your exercise routine, increase the intensity, and pump some iron.
Try a meal replacement for one or two meals to help you stay within your calorie limit. A protein shake - made with a defined amount of milk or soy milk, protein powder and fruit – takes the guesswork out of calorie counting since you know exactly what goes in it. Try replacing two meals a day for a while, have a healthy third meal, and fill in with snacks of lowfat protein foods, veggies and fruits.
Consider that you might actually have reached an appropriate weight. If you can, get your body composition checked. Muscle is ‘denser’ and takes up less space than body fat – so if you are carrying more muscle than the average person, you might weigh more than you think you should. But if your body fat is within normal range, then you may not have much – if any – additional weight to lose.
-By Susan Bowerman, M.S., R.D., C.S.S.D.
After nine failed attempts to land the top prize, the US Volleyball Federation handed Hugh McCutcheon - the USA men's title-winning coach from Beijing 2008 - the role of making it a perfect 10 in London and a gripping win over Republic of Korea put them on the correct road.
Although given a scare by a spirited Korean fightback which saw them take the third set, the USA - with some vicious firepower at the net in the shape of the highly-talented Destinee Hooker - had enough resilience about them to get over the line.
The crowd got on their side too, warming to the personable Hooker as she pierced the Korea defence with a string of winners, as well as the brilliant Jordan Larson who contributed some quite staggering work on the ground.
The players were not shy of stating their targets afterwards either, with Danielle Scott-Arruda - competing in her fifth Olympics - saying: 'That's what we're here for, the gold.'
Their win came at the start of the evening session and after Italy had produced what had been, until that point, the performance of the day in beating the Dominican Republic.
The favourites holding sway was the order of the day too, as earlier Russia had also won while Japan and China had opened up the tournament with triumphs of their own in the morning matches.
The USA apart, Italy were the most impressive side, having to get the better of opponents closer to their ability levels than anyone else in overcoming the Dominican Republic 3-1.
In the day's first game, Japan overcame a bout of nervousness to comfortably despatch of Algeria 3-0.
Masayoshi Manabe's side were 25-15 25-14 25-7 winners in front of an excitable crowd, and Saori Sakoda, who contributed nine winning points, said: 'We were a bit nervous and concerned before. We are pleased because it was our first match, everyone is very happy.'
The late game saw Brazil beat Turkey in a tense encounter.
A bushel of reasonsThere is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables are virtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrots and cantaloupe, provide Vitamin A, which maintains eye health and immunity. Other fruits and vegetables, such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle functioning. Green vegetables, such as broccoli and asparagus, provide B Vitamins, which are necessary for converting food into energy. But all fruits and vegetables contain phytonutrients, the health-promoting components of plants. Scientific studies show that phytonutrients can help protect seven key organs, including the eyes, heart, liver and skin and they may also serve as antioxidants.
Antioxidant protectionCurrent research has measured the total antioxidant power of various foods, citing fruits and vegetables at the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also boost our immunity, help make our muscles stronger and support bone and skin health. Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is not always realistic, try supplementing your diet with appropriate products. Herbalife's Garden 7®* dietary supplement protects your health with the powerful phytonutrient and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body's vital organs by providing them with key nutrients.
So try to get in the habit of eating plenty of produce each day. It's one of the biggest favors you can do for your body.
Dr. Gratton also serves as vice-president of medical affairs at Herbalife.
-By Luigi Gratton, M.D., M.P.H.
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A: By eating enough protein to maintain your lean tissue while losing fat, you keep your metabolism revved up. Every pound of lean tissue burns 14 calories per day compared to only about three calories burned for each pound of fat per day. So keeping the lean and losing the fat helps you burn more calories at rest. This is also called the resting metabolic rate or metabolism for short.
Q: Buy Herbalife Miami...How does metabolism influence weight-loss?
A: Whenever you eat more calories than you burn through exercise and through your metabolism at rest, you will store the extra as fat. So having a higher metabolism can help you maintain your weight by balancing calories in and calories out. Exercises that strengthen your muscles improve your ability to burn calories at rest.
Q: What are the benefits of plant-based protein, or soy?
A: Soy protein naturally has a different composition than animal proteins that makes it healthier for your blood vessels, bones and kidneys than animal protein. Soy protein also has isoflavones, which together with soy protein as found in Formula 1, has an FDA-approved heart-health claim. That is why you see a heart on the label.
