www.womanthismonth.com May 2018 LIFESTYLE | wellbeing 57 How Hard? How Long? Lelani says that your ultimate fitness goal will dictate the intensity and duration of your workouts. Current fitness levels and daily schedule also come into play. She explains: “If you are sedentary and overweight, long-duration, moderateintensity exercise may help you lose weight. The American College of Sports Medicine recommends a minimum of 150 minutes of moderate-intensity aerobic activity per week for healthy adults, and 250 minutes or more for adults who want to lose weight.” Take a Break Building recovery time into any training programme is important for the body to adapt to the stress of exercise. It’s when the real effect of your training takes place. It also allows the body to replenish energy stores and repair damaged tissues. This can be active recovery – low intensity activity lasting from 30-60 minutes; or complete recovery – no training for a period of time. What’s Stress Got to Do with It? Stress and anxiety are powerful triggers for weight gain. The expert explains: “Every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline to enable the fight or flee instinct. A surge of cortisol tells your body to replenish that energy even though you haven't used very many calories. This can make you very hungry. The body keeps on pumping out cortisol as long as the stress continues.” So now you know the science behind stress-triggered binge eating! She says that although it burns fewer calories than jogging or brisk walking, yoga engages the mind and can help combat stress. This can influence the energy intake-expense balance and help reduce weight. Bust the Rut During the weight-loss journey, your body will change and your fitness will improve, making it important to tweak your training and nutrition. A fitness professional can monitor your progress and make the necessary changes. “Sometimes people get stuck in a plateau for weeks. This indicates that calorie input [what you're eating] is equal to calorie output [what you're burning]. The only way to break through a weight-loss plateau is to cut calorie intake further and/or burn more calories through exercise,” says Lelani. Symptoms of overtraining often occur due to a lack of recovery time. Proper nutrition also plays a very big part in recovery. Making the choice to get in shape shouldn’t be considered a temporary fix or commitment. Small, progressive steps over time make for a great longlasting result. Focus on Wellness, Not Weight Loss Make better eating choices every day. View Your Written Goals Every Day Establish why you’re wanting to lose weight and what you’ll end up getting in return if you succeed. Set Reasonable Goals Be realistic, don’t overshoot or overdo it. Track Your Progress Record your weight weekly. Even if the numbers haven’t budged in a week, you can look back at all your prior progress and remain motivated to keep going. Ditch Old Food Habits Don’t bring high calorie snacks home. When cravings strike, be ready to hit back with nutritious bites. Appreciate and Reflect on All Positive Changes Even small changes (like high energy levels or how easily you wake up in the mornings) are motivation to keep going. Music Does It Your favourite tunes can really help you ‘get in the zone’ and up the motivation and energy. Have an Accountability Partner Exercise with a friend or join a group fitness class. DESSANGE’S TOP TIPS TO STAY ON YOUR GAME
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