Weight loss - 10 things stop doing if you want to lose weight

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     Lacking A Strong Enough Motivation To successfully lose weight, it's crucial to have a motivating "why" that's stronger than your "why not". This way, your excuses won't prevent you from hitting the gym or going for a run. Money has been proven to be an effective motivator. After all, it's what gets you to work each day, even if you'd prefer to stay in bed. HealthyWage is a company that promotes weight loss by offering a financial reward for those who reach their weight loss goals. You can participate in an individual weight loss challenge or team up with others for a group competition.

 

2.    Neglecting Breakfast Breakfast is commonly known as the most important meal of the day. A nutritious breakfast replenishes glucose levels, provides energy and reduces the risk of type-2 diabetes and heart disease. Additionally, a study in the American Journal of Epidemiology found that those who skip breakfast are more likely to be obese. However, a junk-filled breakfast full of sugar, unhealthy carbs, and trans-fats won't provide any health benefits. (Unfortunately, doughnuts fall under this category.)

 

3.    Weekend Bingeing While an occasional treat is acceptable, excessive bingeing during the weekend can undo all the progress you made during the week. A study in the Journal of the Academy of Nutrition and Dietetics found that an average meal at a non-chain restaurant contains 1205 calories. American, Italian, and Chinese cuisine were even worse, with an average meal containing 1495 calories. Calorie needs vary based on age, gender, activity level, and weight-related goals, but the average female is recommended to consume 2000 calories to maintain weight and 1500 calories for weight loss. A 1495-calorie meal leaves only 5 calories for the rest of the day, which is neither healthy nor realistic.

 

4.    Consuming Caloric Beverages A study by the American Journal of Clinical Nutrition revealed that 21% of the daily calorie intake in the general American population comes from beverages. This means that a significant portion of your daily calories is from drinks like soda, fruit juices, energy drinks, and alcohol, which are artificially sweetened and contain no nutrients. As a result, you feel hungry even after consuming a large number of calories, as these drinks provide little to no satiety. Water is the recommended beverage choice. If you're not fond of the taste, try adding lemon, fresh berries, or cucumber to flavor it.

 

5.    Lack of Sleep Getting a good night's sleep is essential for maintaining a healthy weight. A lack of sleep can impair cognitive function, contribute to weight gain, slow digestive function, and increase cortisol levels, leading to overeating. A 2013 Gallup poll found that 40% of Americans get less than 7 hours of sleep, with the average being just 6.8 hours. To get a good night's sleep, consider these tips: • Set a reasonable bedtime and stick to it • Unplug from electronic devices before bed • Practice meditation to relax before sleep • Keep the room temperature between 60-67 degrees • Invest in a supportive mattress and pillow If you're unsure of the quality of your sleep, consider investing in a smartwatch with a sleep tracker like Fitbit or Apple, which monitor your sleep patterns.

 

6.    Going "Fat-Free" Fat has long been considered a culprit in weight loss, but not all fats are created equal. It's important to avoid hydrogenated fats, but healthy fats like monounsaturated and polyunsaturated fats are beneficial for overall health and can contribute to weight loss. Saturated fats, such as those found in coconut oil, can also promote weight loss. Monounsaturated fats can lower cholesterol levels and reduce the risk of heart disease, while polyunsaturated fats found in avocados contain essential omega-3 fatty acids and may reduce the risk of heart disease and Type-2 diabetes. Additionally, fat is highly satiating and helps keep you feeling full for longer, reducing the likelihood of snacking on empty calories.

7.    Not Incorporating Strength Training Cardio is important for weight loss and building a healthy heart, lungs, and cardiovascular system, but strength training is just as crucial for achieving your weight loss goals. Incorporating strength training into your workout routine can help increase your muscle mass, which in turn boosts your metabolism, allowing you to burn more calories even when you’re not working out. Strength training also helps to increase your overall body tone and definition, leading to a more toned and attractive physique. Additionally, strength training can help to prevent injury and improve joint stability, making it easier for you to stick to your workout routine long-term.

 

8.    Not Getting Enough Sleep Getting a good night's sleep is essential for overall health and well-being, as well as weight loss. A lack of sleep can lead to impaired cognitive function and weight gain, as a study by the American Journal of Clinical Nutrition found that when participants were sleep-deprived, they consumed more calories (but expended the same amount) than when they received 9 hours of sleep. A lack of sleep can also slow down digestive function and increase cortisol levels, which can lead to overeating. To ensure you get enough sleep, set a reasonable bedtime and stick to it, unplug from electronics before bed, meditate to wind down, set the room temperature to 60-67 degrees, and invest in a supportive mattress and pillow.

 

9.     Going "Fat-Free" Fat has long been considered the enemy when it comes to weight loss, but not all fats are created equal. While you definitely want to avoid hydrogenated fats, other fats like monounsaturated and polyunsaturated fats can actually contribute to weight loss and overall health. Monounsaturated fats help to lower cholesterol and reduce the risk of heart disease, while polyunsaturated fats contain essential omega-3 fatty acids and may lower your risk of heart disease and type-2 diabetes. Because fat is highly satiating, it can keep you feeling full for longer and prevent you from snacking on empty calories.

 

10.      Underestimating Portion Control Finally, it's important to be mindful of portion control if you want to achieve your weight loss goals. Just because a food is considered healthy, doesn't mean you can eat unlimited amounts of it. All calories still count, regardless of where they come from, so it's important to be mindful of how much you're eating, even if you're eating healthy, whole foods. Keep track of your portions by using a food scale, measuring cups, or simply being mindful of the size of your portions when you sit down to eat.

 

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