{"id":1619,"date":"2012-07-26T18:19:46","date_gmt":"2012-07-26T18:19:46","guid":{"rendered":"http:\/\/skinnygeneproject.dreamhosters.com\/?p=1619"},"modified":"2012-07-26T18:19:46","modified_gmt":"2012-07-26T18:19:46","slug":"qa-working-out-no-results","status":"publish","type":"post","link":"https:\/\/www.skinnygeneproject.org\/qa-working-out-no-results\/","title":{"rendered":"Q&#038;A: Working Out &#038; Watching What I Eat with No Results"},"content":{"rendered":"<p><span style=\"color: #000000;\">We receive several comments and questions on our nutrition blog regarding working out. \u00a0A lot of people are expressing their frustration, because they are working out and watching what they eat, but their efforts are not reflected in their results.<\/span><\/p>\n<p><span style=\"color: #000000;\">Since this seems to be such a common concern, we&#8217;d like to share our answer to this frequently asked question. If you have any additional questions, please post them below.<\/span><\/p>\n<p><span style=\"color: #3333cc;\"><strong>Question:<\/strong><\/span><\/p>\n<blockquote><p><span style=\"color: #000000;\"><em>Hello&#8230;.I need HELP with my current weight situation.\u00a0 I have been doing really intense workouts for the past 1 1\/2 months, watching what I eat, lots of protein, etc&#8230;.with absolutely no results.\u00a0 My metabolism is so off and it is so frustrating.\u00a0 Any suggestions?<\/em><\/span><\/p><\/blockquote>\n<p><strong><a href=\"https:\/\/i0.wp.com\/skinnygeneproject.dreamhosters.com\/wp-content\/uploads\/2012\/07\/Cindy-Marasigan.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-1577\" title=\"Cindy Marasigan\" src=\"https:\/\/i0.wp.com\/skinnygeneproject.dreamhosters.com\/wp-content\/uploads\/2012\/07\/Cindy-Marasigan-225x300.jpg?resize=89%2C118\" alt=\"\" width=\"89\" height=\"118\" \/><\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #3333cc;\"><strong>Answer by: <a title=\"MEET CINDY MARASIGAN- Dietetic Intern\" href=\"http:\/\/skinnygeneproject.dreamhosters.com\/about\/meet-our-team\/meet-cindy-marasigan-dietetic-intern\/\">Cindy Marasigan<\/a>&#8211; <\/strong><span style=\"color: #000000;\">Skinny Gene\u00a0<\/span><span style=\"color: #000000;\">dietetic intern,\u00a0nutrition counselor, fitness instructor, and culinary chef\u00a0<\/span><\/span><\/p>\n<p><span style=\"color: #000000;\">It sounds like you\u2019re doing positive changes on achieving a healthy lifestyle. Here are some weight loss tips and exercise tips that I found to be helpful. Pick the tips that will work for you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000;\"><strong>\u00a0Weight Loss Tips:<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Eat at least three times per day.<\/span><\/li>\n<li><span style=\"color: #000000;\">Pay attention to your body. When you feel like you have had enough to eat, stop. Quit\u00a0before you feel full, stuffed, or sick from eating. You can have more if you are really hungry.<\/span><\/li>\n<li><span style=\"color: #000000;\">If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before\u00a0<\/span><span style=\"color: #000000;\">you have more food. Often, the craving will go away.<\/span><\/li>\n<li><span style=\"color: #000000;\">Drink plenty of water and other calorie-free drinks \u00a0( tea, coffee, diet soda- in moderation). You may be thirsty, not\u00a0<\/span><span style=\"color: #000000;\">hungry.<\/span><\/li>\n<li><span style=\"color: #000000;\">Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of\u00a0<\/span><span style=\"color: #000000;\">higher-fat\/higher-calorie choices.<\/span><\/li>\n<li><span style=\"color: #000000;\">Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high fiber\u00a0<\/span><span style=\"color: #000000;\">cereal every day.<\/span><\/li>\n<li><span style=\"color: #000000;\">Cut back on sugar. For example, drink less fruit juice and regular soda.<\/span><\/li>\n<li><span style=\"color: #000000;\">Limit the amount of alcohol (beer, wine, and liquor) that you drink.<\/span><\/li>\n<li><span style=\"color: #000000;\">Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don\u2019t eat in\u00a0<\/span><span style=\"color: #000000;\">the car or the bedroom or in front of the TV.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Food Preparation<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Plan meals ahead of time.<\/span><\/li>\n<li><span style=\"color: #000000;\">Try cooking methods that cut calories:<\/span>\n<ul>\n<li><span style=\"color: #000000;\">Cook without adding fat (bake, broil, roast, boil).<\/span><\/li>\n<li><span style=\"color: #000000;\">Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth<\/span>,<span style=\"color: #000000;\">or fruit juice instead of oil when cooking.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #000000;\">Use low-calorie foods instead of high-calorie ones when possible.<\/span><\/li>\n<li><span style=\"color: #000000;\">If you do make extra portions, put them away as soon as they are ready so you can save\u00a0<\/span><span style=\"color: #000000;\">them for other meals. Store the leftovers in containers that you can\u2019t see through.<\/span><\/li>\n<li><span style=\"color: #000000;\">Cook when you are not hungry. For example, cook and refrigerate tomorrow\u2019s dinner\u00a0<\/span><span style=\"color: #000000;\">after you have finished eating tonight.<\/span><\/li>\n<li><span style=\"color: #000000;\">Make fruits, vegetables, and other low-calorie foods part of each meal.<\/span><\/li>\n<li><span style=\"color: #000000;\">Drink water while you cook.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Mealtimes<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Divide your plate into four equal parts. Use one part for meat, one for starch (such as\u00a0<\/span><span style=\"color: #000000;\">pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.<\/span><\/li>\n<li><span style=\"color: #000000;\">Do not put serving dishes on the table. This will make it harder to take a second portion.<\/span><\/li>\n<li><span style=\"color: #000000;\">Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then\u00a0<\/span><span style=\"color: #000000;\">dip your fork into the dressing before you spear a bite of salad.<\/span><\/li>\n<li><span style=\"color: #000000;\">Change your usual place at the table.<\/span><\/li>\n<li><span style=\"color: #000000;\">Make mealtime special by using pretty dishes, napkins, and glasses.<\/span><\/li>\n<li><span style=\"color: #000000;\">Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down\u00a0<\/span><span style=\"color: #000000;\">between bites. Cut your food one bite at a time.<\/span><\/li>\n<li><span style=\"color: #000000;\">Enjoy fruit for dessert instead of cake, pie, or other sweets.<\/span><\/li>\n<li><span style=\"color: #000000;\">Remove your plate as soon as you\u2019ve finished eating.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Snacking<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long\u00a0<\/span><span style=\"color: #000000;\">as you plan what to eat and don\u2019t eat too many calories.<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you\u00a0<\/span><span style=\"color: #000000;\">may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers,\u00a0<\/span><span style=\"color: #000000;\">or other \u201cquick\u201d choices.<\/span><\/li>\n<li><span style=\"color: #000000;\">Keep low-calorie snacks in a special part of the refrigerator. Good choices include the\u00a0<\/span><span style=\"color: #000000;\">following:<\/span><\/li>\n<\/ul>\n<ul>\n<ul>\n<li><span style=\"color: #000000;\">Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.<\/span><\/li>\n<li><span style=\"color: #000000;\">Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips,\u00a0<\/span><span style=\"color: #000000;\">cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.<\/span><\/li>\n<li><span style=\"color: #000000;\">Fresh fruit.<\/span><\/li>\n<\/ul>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Eating and Emotions<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or\u00a0<\/span><span style=\"color: #000000;\">stress? If you eat for these reasons, here are some other things you can try:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Call a friend for support.<\/span><\/li>\n<li><span style=\"color: #000000;\">Use inspirational quotes to help you avoid the temptation to eat.<\/span><\/li>\n<li><span style=\"color: #000000;\">Take a warm bath or shower.<\/span><\/li>\n<li><span style=\"color: #000000;\">Listen to music or a relaxation CD.<\/span><\/li>\n<li><span style=\"color: #000000;\">Take a walk.<\/span><\/li>\n<li><span style=\"color: #000000;\">Try activities that keep you from eating. For example, it\u2019s hard to eat while you\u2019re\u00a0<\/span><span style=\"color: #000000;\">exercising. If you are gardening, you probably won\u2019t eat while your hands are covered in\u00a0<\/span><span style=\"color: #000000;\">soil.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Exercise Tips:<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">A successful weight-loss program includes an exercise regimen. \u00a0Adding a combination of strength-training, cardiovascular exercise, and a nutrition plan helps burn calories and reduce extra weight.<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">The American Heart Association suggests aiming at the lower end of your target heart rate zone, about 50 percent, and gradually building up to the higher end, 75 percent, within the first few weeks of a new exercise program. After about six months evaluate your progress to see if you can comfortably raise your intensity to 85 percent of your maximum heart rate.<\/span><\/li>\n<li><span style=\"color: #000000;\">Include strength-training in your program. To lose weight you need to burn more calories than you take in. Strength-training adds lean muscle mass. The lean muscle mass acts like a furnace that will continue to burn calories throughout the day even after you&#8217;ve finished working out.<\/span><\/li>\n<li><span style=\"color: #000000;\">Relax. Stress knocks the body&#8217;s hormone system out of balance. In order to regulate the system, the body releases cortisol (a hormone) to get it back on track. &#8220;Cortisol demands the most readily available sources of energy: high-fat, simple-carb foods that your body can use quickly,&#8221; Try meditation techniques or stretching exercises to help unwind from tension.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>References:<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">1. Academy of Nutrition and Dietetics. Nutrition Care Manual. General Nutrition\/ Weight Loss Tips. Available at: <a href=\"http:\/\/www.nutritioncaremanual.org\/topic.cfm?ncm_heading=Nutrition%20Care&amp;ncm_toc_id=8580\"><span style=\"color: #000000;\">http:\/\/www.nutritioncaremanual.org\/topic.cfm?ncm_heading=Nutrition%20Care&amp;ncm_toc_id=8580<\/span><\/a>.<\/span><\/p>\n<p><span style=\"color: #000000;\">Accessed May 19, 2012.<\/span><\/p>\n<p><span style=\"color: #000000;\">2. American Heart Association. Heart Rate and Exercise. Available at: <a href=\"http:\/\/www.heart.org\/\"><span style=\"color: #000000;\">http:\/\/www.heart.org<\/span><\/a>. \u00a0Accessed May 9, 2012.<\/span><\/p>\n<p><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n<p><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We receive several comments and questions on our nutrition blog regarding working out. \u00a0A lot of people are expressing their frustration, because they are working out and watching what they eat, but their efforts are not reflected in their results. Since this seems to be such a common concern, we&#8217;d like to share our answer&#8230; <\/p>\n<div class=\"clear\"><\/div>\n<p><a href=\"https:\/\/www.skinnygeneproject.org\/qa-working-out-no-results\/\" class=\"excerpt-read-more\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1084,982,1088],"tags":[1085,1086,201,640,1087,82,83,1089,1090],"class_list":["post-1619","post","type-post","status-publish","format-standard","hentry","category-cindy-m","category-fitness","category-nutrition-fitness-qa","tag-cindy-marasigan","tag-get-results","tag-healthy-lifestyle","tag-metabolism","tag-not-getting-results-with-workout","tag-skinny-gene","tag-skinny-gene-project","tag-weight-loss-and-exercise","tag-working-out"],"jetpack_publicize_connections":[],"acf":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p90Iz0-q7","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/posts\/1619"}],"collection":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/comments?post=1619"}],"version-history":[{"count":0,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/posts\/1619\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/media?parent=1619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/categories?post=1619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.skinnygeneproject.org\/wp-json\/wp\/v2\/tags?post=1619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}