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  • Q&A with Australian Health Practitioners

    Should I increase my exercise?

    Related Topics
    Fitness and Sports Medicine Weight Management
    I am following the weight watchers points plan to try and lose the 15 kgs I put on 2 years ago.I have always walked for at least 40mins 4 times a week.I am lucky if I lose 300gms a week sometimes less.Do I need to increase my exercise?It's frustrating to lose such small amounts after feeling like I have worked hard.Especially when in times past I could easily lose 1kg.
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  • Angela Jackson

    Exercise Scientist

    I have qualifications as an Exercise Scientist, Herbalist and Health Coach, with over 10 years experience in the preventative health industry helping people to improve … View Profile

    Hi, for weight loss I usually recommend around 300 minutes of moderate-intensity exercise per week, with longer sessions if possible (around the 1 hour mark). I hope that helps! Good luck!

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    Thanks

    Zac Jefcoate

    Exercise Physiologist

    Zac Jefcoate is the owner of Exzac Health Solutions. He was one of three accredited exercise physiologist practicing in G.P super clinics in Western Australia. … View Profile

     
    Hi
     Can I firstly point out that your frustrations are not uncommon. There may be a number  of factors that are contributing to your lack of progress. Firstly I would suggest a consult with your G.P to determine any hormonal, thyroid or liver\/kidney issues. The General practitioner will be able to also provide a number of tests that can assist the health practitioner to assist in your management. I believe your issue may be a question of intensity ( how hard_) vs duration ( how long). Currently you are doing all the right things. May I suggest a change in attack and make 2 of the 4 days higher intensity ( possibly 1:1 or 1: 2 ratio for 20 minutes. This will spike your metabolism just enough that you should feel some change in 4 weeks. For more information there has been a lot of information about MIT and HIIT training which may assist you. At this stage I would build your capacity for interval training 2 days per week, then build up to 4 days per week over a 6 week period.

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  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    I agree with Zac in this situation. You may need to up the intensity of your exercise to boost your metabolism and shake up your routine. Your body has a remarkable ability to adapt to exercise and become more efficient therefore burning less energy if you continue to do the same exercise for long periods of time. New research has found that high intensity interval training or HIIT can actually burn more energy in a short amount of time and help to prevent injury.

    In terms of your weight loss of 300g per week. It is recommended that people should aim to lose around 0.5 - 1.0kg per week for sustainable weight loss. Anything more than this will tend to mess around with your bodies metabolism and you won't be losing “body fat” but muscle protein instead which will lower your metabolism. I would suggest you consult with an Accredited Practising Dietitian (APD) to help get your diet in tip top shape to help reach you goal weight. Keep in mind that 300g per week is a good amount of weight loss, even if you can lose around 5-10% of your body weight in 6 months that's an incredible achievement! 

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