This Month In Body
  • Timing Matters
    The time of day you exercise is a personal preference. You can burn the same amount of calories in 30 minutes of exercise whether it’s at 6 a.m. or 10 p.m. That said, there are certain perks to hitting the gym with your trainer at specific hours of the day. Here’s what you can expect the clock to affect your routine. Read >>
  • Running Risks
    Simple as running may be, it is not a low-impact exercise. It’s hard on your joints, with the repetitive pounding on the pavement causing wear and tear on your body over time.Avoid these five common running injuries to stay on track for a long and healthy running career. Read >>
  • Is Water Aerobics for You?
    While water aerobics, also called aquatic fitness or waterobics, is an ideal workout for seniors, it can be a wonderful way for anyone of any age to exercise. Maybe you’re thinking about taking the plunge. Here are a few reasons you should. Read >>
  • Is Water Aerobics for You?
    While water aerobics, also called aquatic fitness or waterobics, is an ideal workout for seniors, it can be a wonderful way for anyone of any age to exercise. Maybe you’re thinking about taking the plunge. Here are a few reasons you should. Read >>
Health and Fitness News

Is Water Aerobics for You?

Have you stopped losing weight? Here’s what can you do about it.

When you first began working out and eating right, you could practically watch the pounds fall from your body. Your progress was enough to motivate you to continue in your weight loss endeavors. However, that initial success has begun to level off. You’re not seeing the scale go down like it was. In fact, the scale has stopped going down at all. Even though you’re still exercising and watching what you eat, it’s like the weight just won’t budge.

Many people reach a plateau in their weight loss. Before giving up and returning to your former lifestyle, keep reading to learn why plateaus happen and what steps you can take to get the weight loss going strong once again.

I think that we all plateau, from fitness experts to regular folks at every fitness level. What that means is we need to change our exercise routine, food, and attitude. - David Kirsch

Five Possible Explanations

Fast weight loss is normal in the beginning. And as you probably know, it’s likely that your initial weight loss was mainly water weight. As you reduce calories, your body turns to its glycogen stores in the muscles and liver for energy. When glycogen is used, it releases water. As you use up the glycogen stores, weight loss slows down.

Making matters worse is that up to a quarter of your initial weight loss was likely muscle. Losing muscle means your metabolism slows down and you don’t burn calories as quickly. A slowed metabolic rate leads to slowed weight loss.

You may be eating too many calories. Even though you’ve lost weight, you may be eating the same amount of calories you did when your diet began. After losing weight, you require fewer calories or more exercise to maintain your new weight. Eat the same amount and you’ll plateau. Maybe your calorie intake has increased since you began exercising. It’s easy to overdo it on calories to fuel your workouts.

Your body may have a pre-set comfort zone. If every time you’ve tried to lose weight the scale gets stuck at the same place, then you may have reached its comfort zone.

In some cases, an underlying medical condition may be to blame for your failure to lose weight as expected. Medications, menopause, thyroid problems, or quitting smoking can all cause a stall in weight loss.

Ways to Overcome

Reaching a plateau means it’s time to reevaluate your weight loss program and make some changes. Take a close look at your diet. Maybe you’ve slacked off a little. Watch your portion sizes, keep junk food out of the house, and use an app or journal to track everything you eat and drink.

But don’t stop with what you’re eating. Talk with your trainer about tweaking your workouts. It may be time to change things up. Instead of doing the same workout at the same intensity every day, cross train. Alternate between several different types of exercises to challenge yourself and to use new muscles. As you do so, pick up the pace, go for an extra mile, and log your workouts.

Be sure to include strength training in your workout routine. Weightlifting is an excellent way to increase muscle mass, which boosts your metabolism and helps your body burn more calories.

If you’ve come to realize that you’ve reached your body’s comfort zone, it’s time to reassess your goals. Don’t return to your old ways, but work to maintain the weight you’ve lost. Even though you may not reach your initial weight-loss goal, celebrate the fact that you’ve improved your health and reduced your risk of disease.