>>
>> WE
>> WE HAVE ALL BEEN THERE. YOU START ON A WEIGHT LOSS
JOURNEY AND YOU HIT THE PLATEAU
AND POUNCE STOP COMING UP.
-- AND THE POUNDS STOP COMING
OFF.
OFF.
OFF. WE
OFF. WE TALKED TO A TRAINER AND
NUTRITIONAL COACH, LISA, ABOUT
HOW TO BREAK THAT PLATEAU.
>> HAPPY TO HAVE YOU.
WE HIT THAT PLATEAU.
WHAT IS A WEIGHT LOSS PLATEAU?
>> IT IS WHEN YOU ARE ON A
WEIGHT LOSS JOURNEY AND YOU HAVE
MAYBE FOR TEEN POUNDS -- MAYBE
15 POUNDS TO GO AND YOU ARE
STUCK, NOT FOR TWO OR THREE
WEEKS, BUT FOR A MONTH OR
LONGER.
LONGER.
LONGER. IT IS NORMAL.
I HAVE BEEN THERE.
I HAVE LOST 50 POUNDS AND KEPT
IT OFF FOR 15 YEARS, BUT I HAD
TO MAKE ADJUSTMENTS ALONG THE
WAY.
WAY.
WAY. IT
WAY. IT IS ABOUT ENERGY AND HOW YOU
EXPEND IT.
EXPEND IT. SO IT IS THE CALORIES CONSUMED
VERSUS CALORIES EXPENDED, LIKE
EXERCISE, SO WHEN YOU STOP THAT
WEIGHT LOSS, THAT'S BECAUSE YOU
HAVE A DEFICIT.
>> IT MIGHT BE NORMAL BUT IT IS
THE MOST FRUSTRATING THING, WHEN
THAT SCALE IS NOT MOVING.
WHAT DO YOU RECOMMEND FOR THE
CALORIES IN PART OF THAT?
HOW MUCH SHOULD WE EAT?
>> THERE ARE TWO WAYS TO THINK
ABOUT IT.
ABOUT IT.
ABOUT IT. EITHER YOU ARE EATING TOO MUCH
OR, A LOT OF TIMES, YOU ARE NOT
EATING ENOUGH.
EATING ENOUGH. IF YOU ARE EATING BETWEEN 1000
AND 1200 CALORIES, THAT'S NOT A
LOT.
LOT.
LOT. AND
LOT. AND IF YOU ARE HUNGRY AT THE
SAME TIME, YOU ARE PROBABLY
MISERABLE TOO, SO YOU HAVE TO
THINK ABOUT WHAT YOU ARE EATING,
SO START EATING DIFFERENT THINGS
THAT YOU HAVE TO INCORPORATE
INTO YOUR DIET.
MORE PROTEIN AND FIBER IS HUGE,
ESPECIALLY AS WE GET OLDER.
FIBER IS IMPORTANT BECAUSE IT
HELPS YOUR GUT HEALTH.
IT HELPS KEEP YOU REGULAR.
YOU WANT THINGS THAT WILL KEEP
YOU FULLER LONGER.
SO THINGS LIKE RASPBERRIES AND
BLACKBERRIES ARE FULL OF FIBER
AND GREAT FOR YOU.
BEANS, CHICKPEAS, OR GARBANZO
BEANS, HOWEVER YOU WANT TO SAY
IT.
IT.
IT. SWEET
IT. SWEET POTATOES ARE GREAT TOO.
YOU CAN HAVE THEM AS A SIDE --.
AVOCADO, EVERYONE LOVES.
GUACAMOLE, HELLO.
GUACAMOLE, HELLO. FIBER TOO, WHICH IS ALSO GREAT
FOR YOU.
FOR YOU.
FOR YOU. THOSE ARE THINGS YOU CAN DO.
EVEN IF YOU ARE EATING TOO MUCH,
YOU CAN MAKE THOSE ADJUSTMENTS
TOO SO THAT YOU ARE REPLACING
ENERGY DENSE FOODS WITH FOODS
LIKE THIS THAT YOU FULLER
LONGER.
LONGER.
LONGER. >> HOW DO YOU KNOW IF YOU ARE
EATING TOO MUCH OR TOO MUCH OF
ONE THING?
ONE THING? >> DEFINITELY.
>> DEFINITELY. YOU HAVE TO KEEP A FOOD JOURNAL,
EVEN IF IT IS FOR, LIKE,
TWO OR THREE DAYS, JUST TO KEEP
TRACK OF WHAT YOU ARE EATING AND
WHEN YOU ARE EATING IT.
IT IS HUGE.
IF YOU ARE A LATE NIGHT
SNACKER.
SNACKER.
SNACKER. KNOW YOUR PORTIONS.
PEOPLE, YOU WANT TO EAT CARBS.
THINK OF THIS.
RICE.
RICE.
RICE. PROTEIN, CHICKEN OR FISH?
IT SHOULD BE THE SIZE OF YOUR
PALM.
PALM.
PALM. KEEP TRACK OF PORTIONS.
>> THE OTHER SIDE OF THIS IS
EXERCISE.
EXERCISE.
EXERCISE. DO WE NEED TO EXERCISE EVERY
DAY?
DAY?
DAY? >>
DAY? >> MOST DEFINITELY.
HERE IS THE THING.
WHAT YOU CAN START TO DO IF YOU
WANT TO GET MORE EXERCISE AND
-- EXERCISE IN THERE, START
THINKING ABOUT THE VOLUME.
IF YOU TAKE A WALK, BUMP IT UP
TO 45 MINUTES.
SOME PEOPLE WILL SAY, I DON'T
EVEN HAVE TIME.
HERE IS WHAT YOU CAN DO.
THINK OF DIFFERENT WAYS YOU CAN
INCREASE CALORIES BURNED RATHER
DAY.
DAY.
DAY. I
DAY. I FOUND A SECRET.
I LOVE THESE THINGS.
YOU KNOW THEY HAVE THESE LOOPS
AND BANDS YOU WORK OUT WITH?
NOW THERE ARE YOGA PANTS THAT
HAVE BEEN BUILT INSIDE OF THEM.
HOLD ON.
HOLD ON.
HOLD ON. LET ME SHOW YOU.
THE BAND IS BUILT INTO THE
PANTS.
PANTS.
PANTS. EVERY TIME YOU WALK, IT IS
RESISTANCE PULLING, SO IT IS
CRAZY, SO THAT'S ANOTHER GREAT
THING.
THING.
THING. STRENGTH TRAINING IS HUGE.
DO YOUR WEIGHTS.
>> YES.
>> YES.
>> YES. YES.
YES.
YES. >>
YES. >> GOOD.
>> GOOD.
>> GOOD. YOU NEED TO PICK UP A PAIR OF
WEIGHTS.
WEIGHTS.
WEIGHTS. I AM TELLING YOU.
IT IS WHY I CREATED MY PROGRAM
CALLED FITNESS FORWARD.
IT IS STRENGTH TRAINING BUT LOW
IMPACT BECAUSE I USED IT TO
-- AND I USED TO DO THE CRAZY
WERE AND I HURT MYSELF.
-- THE CRAZY WORKOUTS AND I HURT
MYSELF.
MYSELF.
MYSELF. IT IS HALF AN HOUR AND IT IS
JUST ADDING THAT WAY BECAUSE AS
WE START TO AGE, WE LOSE LEAN
MUSCLE, AND THAT IS WHAT HELPS
US BURN CALORIES, AND YOU ARE
BURNING CALORIES THROUGHOUT THE
DAY, EVEN WHEN YOU ARE DONE
WORKING OUT.
WORKING OUT. SO THERE IS A DOUBLE BONUS.
STRENGTH TRAINING IS HUGE.
>> LISA, IF WE COULD PARK OUR
CAR FURTHER AWAY, GET THE
CLOSEST SPOT TO THE ENTRANCE,
TAKE THE STAIRS INSTEAD OF THE
ELEVATOR, JUST LITTLE THINGS
EVERY DAY CAN HELP BOOST IT ALL.
>> YEAH.
>> YEAH.
>> YEAH. >> YOU CAN GO TO HER WEBSITE TO
CHECK OUT LISA'S FITNESS --
SORRY, LET ME SAY THAT AGAIN.
LISA'S FITNESS FORWARD PROGRAM.