LOUISVILLE, KY (WAVE)- If the belt isn't getting any looser despite a resolution to lose weight, it may be time for a gut-check. Personal trainer and Director of Fitness at Baptist East/Milestone, Carlos Rivas says by sticking to 5 simple rules the weight will come off.
First, eat breakfast. "Eating breakfast is the most important meal of the day" says Rivas, " because you're breaking the fast from sleeping. Food wakes up the metabolism and kicks calorie burning into gear. Rivas and his trainers also suggest eating more often. He says mini meals about every 3 hours will help keep the metabolism going all day.
His second rule is strength training. Rivas recommends 2 to 3 days every week. " From age 35 to 40 we lose about 7 pounds of muscle. One pound of muscle burns about 15 calories per day so if you're losing muscle mass your metabolism is dropping."
And while the body needs time to repair after a day of strength training, cardio should be done 5 to 6 days a week. Getting enough cardio is the 3rd weight loss rule. "Doing 10 minutes a day will decrease chances of being obese by up to 30%" Rivas says. It pumps blood to the heart, the muscles, the brain and that helps to clear the head, "and they start making better choices everywhere, especially eating."
For anyone new to cardio, 10 minutes a day to start is enough. Too much too soon warns Rivas will sideline a weight loss goal.
Number 4 on the list is water. Rivas recommends 64 ounces a day to keep energy levels up and headaches at bay.
Finally, number 5 is getting 6 to 8 hours of sleep a night. Sleep he says keeps lepton levels controlled, "what lepton levels do, that's your satisfactory hormone." When lepton levels are higher, hunger levels stay lower.