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The 6 Biggest Mistakes To Make In Fighting Obesity

The 6 Biggest Mistakes To Make In Fighting Obesity

Obesity is defined as the condition of having excess body fat. To be considered obese, you need to have a body mass index of 30 or above. From 1980 to 2008, the number of obese individuals has doubled. Obesity is a dangerous condition that affects millions of individuals annually. According to the WHO, 2.8 million individuals die each year because of obesity.

Why do people become obese? There are several reasons why people become obese, but some of the factors include both genetics and your habits.

Given the seriousness of the condition, a lot of obese individuals attempt to make a positive change for themselves. It is important that you have a smart approach if you are going to lose a great amount of weight. Here are six biggest mistakes obese individuals make when they try to lose weight.

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1. Starve and binge

It seems that when you don’t put food in your mouth, you are not adding calories. This is a simple logic that most people follow. Unfortunately, starving isn’t a good practice in the long run. You may see massive results during the first week; however, don’t be surprised if you gain more weight after.

After starving, it is a common scenario to binge. This makes matters worse. Your body stores fats in order to tolerate the absence of food for long periods of time. What you want to do is to make sure that you eat small healthy meals frequently throughout the day. Not only does this increase your metabolism, it also fights off cravings.

2. Just count the calories

Another common mistake that you can make when you are trying to lose weight is to simply count the calories when you eat. You have to consider not only the calories but to also check the nutritional value of the food you are eating.

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As rule of thumb, stick to high fiber and high protein diet. White meat, whole grains like brown rice and a lot of fruits and vegetables usually make a great meal.

3. Focusing on small muscle groups

If you are obese and you really want to trim your weight, you will need to sweat in the gym. It is important that you burn more calories than what you eat in order to lose weight. However, you need to have a smart approach whenever you are inside the gym.

A lot of people commit the error of focusing on smaller muscle groups. When you simply focus on small muscle groups, these muscles could only burn a small amount of calories. For instance, if you will compare the legs and the arms, the legs will most likely burn more calories.

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4. Not having enough sleep

Sleep is a physiologic requirement. You have to make sure that you take enough rest if you wish to cut weight. One of the most common problems today is that we are distracted on so many things. It can be your work, or even your gadgets.

What you need is to sleep at least 8 hours every night. This way, you can increase your metabolic rate and allow the body to fully recover especially when you just finished a workout from the gym.

5. Not having supplements

If you want to get the best results to combat obesity, you need to make sure that you also have the necessary supplements. There are instances when you will not have enough protein from your food. This is where supplementation could get tricky. Whey, L-carnitine and BCAAs could come in handy for these scenarios.

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For those that are on caloric deficit, branched chain amino acid supplements make a great option. It allows muscle growth and prevents catabolism despite low caloric environment. This means you don’t have to worry about losing the muscles that you worked for when you are about to cut weight.

6. Surrounding yourself with negative individuals

For obese individuals, your path towards wellness will not be easy. A toxic environment could easily make things difficult for you. If you want to live a healthy life, find yourself a buddy who you can go to the gym with. You can also find friends who are having the same healthy lifestyle.

Conclusion

Losing weight isn’t easy. It is an accumulation of bad habits and even genetics. You have to make sure that you implement a smart approach to get the best results.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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