weight loss

The Right Way to Lose Weight

Who doesn’t want to lose a little—or a lot—of weight?

The International Food Information Council Foundation found that 77% of Americans want to lose weight. But what is the “right” way? It's a question many people are asking. Usually, more than once, since research shows up to two-thirds of those who diet regain all the weight they had lost, plus some.

With so much hype about this diet or that, people forget the most successful weight loss strategies have a much bigger picture in mind. While there is no one-size-fits-all solution, there are some basic principles which will always ring true.

The best plans to lose weight will include these key factors:

Be Inspired by Kim's Story

One of our favorite things at Mettler Center is hearing our members' success stories and seeing their transformations.

From rehabilitation to weight loss, each are so encouraging and reaffirm our committment to Mettler's mission and the work we are doing. Occasionally, we get to share these wonderful stories—to inspire and motivate others to live healthier, fuller lives.

Below is one such story. Kim's story is an textbook example of gradual, safe weight loss (as recommended by The Academy of Nutrition and Dietetics)—without fad diets or magical products, just good ol' fashioned moderation and movement. And to that, we say, "Way to go, Kim!"

Breaking Through the Plateau, 3

Weight loss goals tend to be one of the top considerations amongst members and clients. I often get asked about the “fat burning” zone on the cardio machines.

The Fat Burning Zone

To understand this, we must know how and where the body derives its energy (adenosine triphosphate or ATP) to do activities. There are three energy systems that provide ATP:

Using Heart Rate as Your Guide

When you exercise, are you working hard or hardly working?           

Knowing what your heart rate is during exercise can help determine how hard you are working. You may think you have had a good workout, but if you never raise your heart rate you may not be receiving all the benefits.

Using a heart rate monitor is a great way to know what your HR is during your workout. It is easier than checking your pulse. Working out at a moderate to vigorous pace (50-85% of your max HR) is a good goal to have. To find your max HR you take 220 minus your age, this gives you your age predicted HR max in beats per minute (bpm). For example, if you are 45, your age predicted max HR is 175 bpm and your 50-85% zone is 88-149 bpm. If you are new to working out start by working in the lower end of the 50-80% zone, if you have been working out, working at an intensity closer to 80% would be good.

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