The problem with having the “all or nothing” mentality is that you may never see permanent results in any area. For instance, exercising too much can actually cause your body to store fat. Eating too perfectly all the time can create a plateau in your metabolism.
Now let me be clear, exercising anywhere from 4 to 6 times a week is perfectly fine, but you need at least one day of rest (without rest, when do you think your muscles are forming?). Likewise, eating whole, natural foods 80 to 90 percent of the time is also ideal, but when you eat something “less than par,” make it organic. Your metabolism needs to be shocked every once in a while, so save those times for special occasions.
On the other hand, exercising only once a week won’t cut it. You need to be doing more. I recommend strength training (whether it’s with dumbbells or body weight) at least twice a week and either doing steady-state or cardio intervals 2 to 3 times a week. I personally only exercise about 3 to 5 times a week; I strength train about 2 or 3 times a week and perform cardio about 2 times a week. I have found that “less is more” when it comes to exercise.
Eating healthy is also essential in losing weight, but be sure not to set yourself up for failure. The two biggest problems in women who cannot lose weight, even though they are exercising, is they are either eating too much, too often or not eating enough. You should be eating a small meal every 3 hours consisting of some form of protein and a carbohydrate. See my other postings for additional information on food combining.
Balance is the key to permanent weight loss; I cannot say it enough. If you are eating balanced meals, every 3 hours with the occasional treat, you will NOT gain weight. If you are exercising enough so that you feel fresh and energized, you will see results. Anything more or less will cause your body to store fat. Listen to what your body is trying to tell you; there are times when you may eat better or want to down that organic chocolate bar, and there are times when you will have more energy to exercise or cannot muster up the strength to lift a finger. You be the judge.
Not to go into great detail, but if you feel as if you are exercising the right amount and eating healthy about 80 to 90 percent of the time but you are STILL not losing any weight, have your doctor run some tests. Get your thyroid, hormonal and vitamin levels checked; have him or her do an insulin and fasting blood sugar test. Sometimes we women may have underlying issues as to why we cannot lose weight. If you think this might be you, talk to your physician.
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Leave A Reply (4 comments So Far)
River's Disguise
836 days ago
Thanks Katie
Times like these are when I need inspiration/motivation the most. Your emails have a very funny way of finding their way in my inbox just when my motivation starts to dip.
A big hug and lots of love.
Katie Humphrey Fitness
836 days ago
Hang in there, girlfriend. I know you can do it! Things will get better; they always do. Let me know if there is something specific you would like me to write about
Hugs and blessings to you…
Katie
River's Disguise
834 days ago
Most of my PCOS related queries have been solved on this site. Could you please do a post on how much (or if at all) someone with PCOS and insulin resistance should be having stuff like
-added sugar (even if ONLY the 1tsp in the morning coffee/hot chocolate)
- alcohol (I dont drink much at all.But the occasional once in the 3 months, social drinking)
I don't have too much of a sweet tooth though. None of the chocolate/ice-cream/soda cravings or temptation.
But I guess I do understand the underlying principle of a low-GI/GL diet. Once again, thankyou so much. You're being a BIG help. 
I stay in India, so the kinds of food I eat are quite different from the usual recipes that are put up online
Katie Humphrey Fitness
833 days ago
I promise to post about the sugar and alcohol consumption. I will keep in mind you're in India (I actually work with an Indian doctor, and she always describes the Indian foods she eat…they are SO much healthier than American foods). You are probably already eating so many right things.
Thanks for your comments. You have kept me writing and excited to know that I am making a difference. You are going to be just fine, and I will always answer any questions you have concerning PCOS or any other health subject
Take care, girl, you rock!