Advertising
Advertising

Watch Out for These 4 Weight Loss Mistakes You’re Probably Making

Watch Out for These 4 Weight Loss Mistakes You’re Probably Making

If you’re exercising or eating healthy and have little to show for it, you’re probably making one of these weight loss mistakes.

Here’s some advice for losing weight and keeping it off:

1. Stop Caving to Temptation

We live in a society that is built for your failure. With vending machines in schools, pastries at work, and fast-food restaurants on every corner, it isn’t easy to avoid temptation. It’s a lot harder to go to a sit-down restaurant and order a chicken salad than it is to go through a drive-thru and get a Big Mac. Additionally, you have to face pressure from friends, family, and co-workers.

Advertising

Here’s a scenario: You’re at a family gathering on a holiday, or in the break-room at work. Someone offers you something that you know you shouldn’t eat, so you politely decline it. Said person proceeds to berate you with questions like, “Why can’t you eat it? Are you on a diet now?” No matter what you say, they continue the interrogation, making you wish you could just disappear.

Sound familiar?

It’s amazing that packing a lunch of salad or black beans is considered weird, while eating processed horse meat is 100% socially acceptable. Unfortunately, there’s little you can do to change it, so you’ll need to swim against the current.

Advertising

Below are a few ways you can make good decisions in the face of temptation:

  • Eat a high fat/high protein breakfast before you go to work. If you have a full belly, that doughnut isn’t gonna look as appetizing.
  • Pack your lunch. If you’re faced with questions from annoying co-workers, eat it in your car or at the park, instead.
  • Keep a bag of almonds, walnuts, or cashews with you at all times. It’s a much better snack option than what you’ll find in a vending machine.

If friends or family pressure you, say something like this: “Look: I know I’m eating different foods than usual, but I’m doing this because my past decisions made me feel bloated and exhausted. I’m trying to make better decisions so I can have more energy, be more confident in my body, and have a longer life with my children. It’s not easy to stay motivated, so I’d really appreciate it if you support me in this.”

If a person can’t support you, despite your explanation, stop hanging out with them. Toxic people are unworthy of your time and friendship.

Advertising

2. Avoid “Supplementing” a Crappy Diet

According to Forbes, the supplements industry made $32 billion in 2012. Despite this industry’s financial growth, research by the Annals of Internal Medicine shows that most supplements literally do nothing to improve your health or well-being. In actuality, there are only a small number of supplements that are useful. Fish oil, Vitamin D, and whey protein are the only three supplements I recommend. If you have followed a fitness plan successfully for at least a month, consider those three options. Otherwise, develop healthy habits that will increase your bank account and decrease your waist-size.

3. Don’t Chain Yourself to the Elliptical

If you spend every moment of your gym visits on a treadmill or elliptical, you are a “cardio hamster.” Please don’t misread me: cardio does have benefits, including stress reduction, relief from depression, and increased life expectancy. This doesn’t mean you should chain yourself to an elliptical and deny yourself a more comprehensive and effective fitness routine. Lift weights at least twice per week, because resistance training increases your metabolic burn for 36 hours after a workout. In other words, weight lifting will help you burn calories for many hours after exercise, while cardio only burns calories during the act of exercise. Perform some yoga poses once or twice a week for improved motivation and a better night’s sleep.

Putting all of those extra health benefits aside for a moment, don’t you think doing the same workout over and over again gets boring, in a hurry? Mix up your routine to keep exercise fresh and exciting.

Advertising

“There is no time for cut-and-dried monotony. There is time for work. And time for love. That leaves no other time.” – Coco Chanel

If you’re convinced variety is for you, use this training template as inspiration for your workout planning:

  • Monday – Lift weights (lower body)
  • Tuesday – Jog, walk, cycle, or cardio of your choice
  • Wednesday – Go to a Yoga class or try one of these home yoga routines
  • Thursday – Lift weights (upper body)
  • Friday – Walk your dog, take a stroll at a park or downtown, or go on a hike
  • Saturday/Sunday – Rest and recover

4. Don’t Get Impatient with the Process

Fat loss doesn’t happen at the rate your mind demands, but rather at the rate your body allows. Practice patience, because your success counts on it.

“He that can have patience can have what he will.” – Benjamin Franklin

The biggest weight loss mistake of all is reading fitness articles on the Internet and failing to apply the content to your life. If you’re serious about improving your body, tell me in the comments how you’re going to take action today, not tomorrow or next week. Please share with your friends if you want them to avoid these mistakes, also.

More by this author

Daniel Wallen

Freelance Writer

7 Harsh Truths That Will Improve Your Life 20 Timeless Tips to Make the Most Out of Life 5 Psychological Reasons You Are Addicted to Facebook and 5 Ways to Break the Habit How To Ask A Girl Out And Get A Yes (Almost) Every Time 9 Surprising Benefits of Being Single

Trending in Fitness

113 Pregnancy Yoga Exercises for The Last Trimester 2Yoga Benefits for Men and Women Over 40 (And How to Get Started Now) 3Science Says Screaming Is Good For You 4The Best 10 Types of Exercise for Kids Who Get Too Much Screentime 519 Fun Activities for Seniors to Stay Active Physically and Mentally

Read Next

Advertising
Advertising

12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

Advertising

2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

Advertising

Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

Advertising

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

Advertising

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

Read Next