Saturday, September 17, 2016

6 Absolute Weight Loss DON'TS: 6 Mistakes That Might Be Preventing You From Losing Weight

Slimming down can be a very hard and tiring experience for people. The sad thing is it really doesn't have to be, with the right knowledge of how to lose weight and following a good plan, absolutely anyone can certainly lose weight! However there are a lot of common mistakes which people make, which critically affect and in some cases even prevent weight loss from occurring. In this article I will discuss some of the most frequent mistakes that will stop you from losing weight and undermine your best weight loss efforts.

1. Eating breakfast when you are not hungry

While traditional wisdom as well as some research show that breakfast time is the most important meal of the day, there are people who are simply not hungry for breakfast, even though they didn’t overeat the night before. We just don’t all have the same metabolism and the same hormonal sensitivity to carbohydrates and fats.

Many people push themselves to eat breakfast although they haven’t got any appetite, because they have been told that it is healthy, however in reality this practice can make them gain quite a lot of weight over time.

Based on my experience with people around me, eating breakfast, while not hungry can mean gaining up to ten pounds during the period of just half a year. So when you are trying to lose weight, this habit can really impede your success.

2. Following the latest Fad Diet.

This is probably the worst mistake that is made by a large amount of people, they follow whatever the most advertised and popular diet is at the time. Weight loss diets are incridibly similar to fashion trends, in that they come and go very frequently. Unfortunately due to the amount of money spent on advertising these fad diets, you can be easily pardoned if you have adopted one yourself. The main issue with most of these diets is that they rstablished out unrealistic eating plans to follow which lead to temporary results, which undoubtedly lead to complete relapses leave you back where you started, or sometimes worse off!

Any diet which tells you to completely restrict a nutrient, i.e. fat or carbohydrates, should be avoided at all costs. Restricting your body of these nutrients, which it DOES need, will lead to a shift in your metabolism. This is when you body actually decrease its metabolism to extend survival as it thinks it's being starved! I know it sounds dramatic but it's just the way your body works. now if you eat what you did before you went on this diet which is not healthy and not realistic to stick to, you now have a slow metabolism which means that eat as you were before will in fact cause you to put on more weight than before!

One choosing a diet you should look for a natural balanced one, which requires eating natural foods and doesn't encourage any starvation, whether that be starvation of calories or one of the three main nutrients (fat, carbs and protein). You will find these kind of diet a lot more effective for permanent weight loss.

3. Eating processed or artificial foods rather than whole foods

It's very common to go on a diet and still eat lots of processed foods. You’ve probably noticed many times that losing weight is about eating less. But if what you eat less of are still the same processed foods, you’ll have a hard time losing the weight.

In fact, some studies have shown that a given amount of calories from processed foods will lead to about 55 percent less calories burnt after the meal than the same amount of calories from whole foods. This means diets that feature a high proportion of processed foods may become a factor to weight gain and could be preventing you from losing weight.

Similarly, it has been recently recommended by research that artificial sweeteners modify the microbiome in our gut. Even though these sweeteners contain zero calorie, these changes in the gut are responsible for both high blood sugar and weight gain.

4. Restricting and depriving yourself all day long

It can be very simple to fall into the food restriction trap, with a cycle of eating less, skipping meals, restrictive dieting, then self-punishment in the form of binge eating at night upon realizing this unrealistic diet cannot be sustained for very long.

Researchs have also showe that deprivation causes craving and overeating, espicially if you have been restricting yourself. Your cravings don’t mean you are doomed to be addicted to processed foods or sugar for the rest of your life; they are just a good reminder that you can not enjoy life while experiencing permanent feelings of deprivation.

5. Not drinking enough water.

Drinking enough water is amazingly forgotten by so many people, in fact a lot of the population is constantly walking round in a state of slight dehydration. If you have felt tired and a lack of energy for no apparent reason, or have unexplained headaches, it is more than likely that you are dehydrated. Every process in our body needs water to be completely properly, this includes clearing out harmful toxins, digesting and burning excess fat. If you are not drinking enough water you are seriously damaging your weight loss results.

As an adult you should be drinking at least a litre of water every day, even more if possible. A good way to keep you hydrated during the day is to carry a small water bottle with you, that you can re-fill as required. This will encourage you to keep sipping on it and keep your self hydrated.

6. Lack of sleep (not getting enough sleep)

Researchers discovered that sleep deprivation could impede weight loss and lead people to feel hungrier because of higher levels of the hormone ghrelin. Which means that you will have the ability to lose more excess weight when you get enough sleep because you will feel less hungry and you will eat less.

Studies also have shown that being sleep deprived can result in overeating and cravings for processed foods. Getting the suggested amount of sleep of seven to nine hours can therefore help lower cravings for calorie-dense foods, which will let you lose weight without struggling so much

Learning how to lose weight may be a very a very frustrated thing, but it does not have to be! Now you are aware of these mistakes you can now avoid making them, and if you follow the advice given you will start to see a dramatic improvement in your results! I wish you all the luck in your weight loss goals!
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