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7 Common Mistakes Most People Make In Losing Weight

7 Common Mistakes Most People Make In Losing Weight

Do you feel like you’re continually running on the treadmill, but not going anywhere? Weight loss is a lucrative industry and we are constantly presented with quick fix solutions that we desperately want to believe. According to data by Marketdata Enterprises, Americans spend over $60 billion dollars a year trying to lose weight. Before you empty your wallet to decrease your dress size, are some common mistakes to avoid.

1. You think there’s a quick way to lose weight.

If there were a pill that magically took off the pounds, we’d be living in a world without super-sized chairs in waiting rooms and seat belt extenders. The truth is, weight loss is hard. It takes determination, focus, and commitment to making healthier choices, even though it is often the less convenient or less enjoyable option. Over-the-counter options, such as green tea extract, often come with their own risks and side effects, and most of the options available are likely ineffective for weight loss. In addition, losing more than three pounds a week after a few weeks can increase your chance of developing gallstones, and being on a diet of fewer than 800 calories a day for an extended period of time can lead to serious heart problems.

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2. You assume all carbs are bad for you.

Carbohydrates are your body’s main source of energy. In recent years, “low-carb” diets have grown in popularity, but the results are usually short-lived. A 2003 article in the Asia Pacific Journal of Clinical Nutrition found that low-carbohydrate diets have no advantage over traditional well balanced diets and that long-term restriction of carbohydrates can have dangerous side effects, including heart problems, osteoporosis, an increased risk of cancer, impairment of physical activity, lipid abnormalities, and even sudden death, if continued over a prolonged period of time. Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.

3. You think “low-fat” or “fat-free” means fewer calories.

Often these options mean just that: less fat. They do not mean fewer calories. To compromise for the missing fat, manufactures will add sugar in order to make the product taste just as good. This chart will show you popular foods where the “low-fat” option has almost as many calories as the regular version. Don’t be fooled by good marketing. Healthy cookies usually taste like “healthy cookies” for a reason.

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4. You believe eating healthy costs more money.
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    While eating healthy may seem more costly, there are a lot of factors to consider. It is cheaper and easier to grab a burger and fries from a local fast food establishment, but investing in your health can save you costly medical bills in the future. In addition, there are more affordable ways to make healthy food. Instead of French fries, chop up a potato, drizzle with a little olive oil, add some salt and pepper and bake. You now have a lower calorie, cheaper option, and lose none of the fiber that a baked potato provides. Furthermore, a lot of people believe that raw vegetables provide more nutrients than frozen or canned ones. This is also not true and frozen or canned vegetables are often cheaper than fresh produce.

    5. You skip meals.

    You may think that one less meal equates to fewer calories consumed, but skipping meals may just make you eat larger portions later in the day. Research has shown that people who eat breakfast weigh less than those who skip the first meal of the day.

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    6. You disregard the calories that come from liquids.

    According to a recent study, 21 percent of calories in an American diet come from liquids. Consider the following 16 ounce drinks—a Starbucks Hot Chocolate is 370 calories, a 16 ounce Dunkin’ Donuts Vanilla Bean Coolatta is 630 calories, and Jamba Juice Aloha Pineapple Smoothie is 290 calories. Even orange juice is 190 calories for 12 ounces. By swapping these beverages for water, you significantly reduce caloric intake.

    7. You don’t count the little things.

    The little things include “add-ons” such as salad dressings, coffee creamer, guacamole, and croutons. Just 2 tablespoons of Wishbone Chunky Blue Cheese has 160 calories and 17 grams of fat. Similarly, two tablespoons of Girard’s regular Caesar dressing has 150 calories and 15 grams of fat. Two tablespoons is small enough to be hiding under your sandwich bun or rolled up in your turkey wrap. Being aware of the ingredients in your food can help eliminate these hidden sources of calories and saturated fat. You can view other healthy alternatives here.

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    The formula for weight loss is simple: the amount of calories burned has to be greater than the amount of calories consumed. Benefits of maintaining a healthy weight include: increased energy, higher self esteem, and a lower risk of heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers. The best way to accomplish your weight loss goals is by old fashioned diet and exercise. Eat well balanced meals, increase your physical activity, ignore the late night infomercials,  and talk to your doctor or nutritionist about creating a plan of action that best meets your needs.

    Featured photo credit: Ed Yourdon via flickr.com

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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