Scales didn't quite say what you wanted them to this week?

Well the kids are well and truly back in school, the summer is coming to an end and I see more and more people back exercising and moving.  But as I travel the Shoreline, I also hear people commenting that the results of their exercise, whether that's walking on the ocean front or taking an organized class are, perhaps, not what they had hoped for this week. 

Frustrated? You feel like you are doing everything that you should that is suppose to lead you to weight loss, but what happens if the scale is not moving. Do you feel like you are working hard, but not seeing results? I know this can cause feelings of frustration. Instead of giving up, think of your plan so far, and the strategies you are using. Stop and ask yourself, are they working?   Here are a few tips to get you or keep you on the right track.

A Food Diary: Writing down your food intake has two purposes. First, it helps keep you accountable and prevents you from eating things you should not. Secondly, it brings awareness to your eating habits and helps you realize where you might be eating more calories than you think. A food diary does not have to be anything fancy. Keep it online, in a notebook or even on a few sticky notes. There are so many useful on-line tools available for smart phones. A few good ones are "myfitnesspal.com", "mynetdiary.com", and an on-line application with reports and exercise tracking is "myfooddiary.com". Studies have shown that keeping food journals do work. The more accountable you are, the better you will be at reaching your goals.

Eat More: What did you say? Is this lady crazy? The truth is if you are eating too few calories, you might cause your metabolism to slow down and hold on to weight. Instead of dropping weight, your body is tricked into being deprived and reduces the amount of calories it needs to perform normal daily activity. Women should eat at least 1,200 calories per day and men at least 1,500 calories per day, even when dieting. If you are eating fewer than this, add calories gradually each week to bring you up to a healthier range. Make sure you are including plenty of nutrient rich fruits and vegetables. By doing this you will feel more satisfied and it will be easier to stay on track. Over the coming weeks, Penny Smith who works with me at the River Valley Slim Down will be sharing some more great tips with you on eating more and eating healthy.

What You Are Eating? Yes, you might be trimming calories, but are you the right foods? Often times when we are trying to watch calories the "low calorie" or "low fat" label fools us. It usually means more salt, sugar and refined grains, which definitely interferes with the numbers on the scale! Switch to eating more whole foods, such as fresh fruits and vegetables, whole grains, and lean protein. Most of these foods contain fewer calories per serving than processed foods, so you can eat larger amounts and feel more satisfied. They also don't contain the additives and sodium that can cause bloating that can actually prevent weight loss. By adding healthy foods to your life, you will also get more fiber, which will help facilitate digestion and prevent water retention and constipation - both of which negatively affect the numbers on the scale.

Move More: Don't rely on diet alone to lose weight, if you do, will not see results. The reason why so many of our RVSD participants are successful is because they have made fitness part of their healthy lifestyle. It should be a habit, just like brushing your teeth each morning. Some how, some way, squeeze in that 30 minutes a day.   If you are not exercising to help you burn more calories and lose weight, it is time to start. You do not have to spend hours each day to see results. Adding a walk, attending a Zumba or Yoga class or simply taking over chores such as cleaning house and doing yard work can help accelerate your calorie burn and stimulate weight loss. If you already exercise, but have not changed your routine in a while, it is time to mix it up. Try Spin instead of Zumba, add two days of strength training, or a boot camp class and rev up that intensity!

Donna Scott, owner and founder of IFoundFitness, is an AFAA (Aerobics and Fitness Association of America) Certified Trainer, Zumba® Trainer Licensed in Basic, Gold and Toning, a Mad Dogg Athletics Certified SPINNING® trainer (indoor cycling).  Donna's focus is on Inspirational Fitness, inspiring her clients to make a change, to say "I can" or "I will" instead of "I can't".   Contact Donna by email or by calling 860.961.4507