If you’re eating right and exercising, but still not seeing results on the scale, it could be due to a little accidental self-sabotage. Find out if you’re damaging your diet with these common mistakes.
Weight loss comes down to more than just eating your veggies. But if you really feel like you’re doing all the right things, and still not seeing results, it can be a frustrating process. Unfortunately, the reason behind your stalled weight loss could be anything from overestimating your calories burned at the gym to not getting enough sleep.
Eating Too Few Calories
Many dieters make the mistake of thinking that if they cut more calories, they’ll lose weight faster. Experts warn that the opposite is almost always true. Trying to maintain a diet that is very low in calories leads to sabotage in the form of binging and, ultimately, giving up. Plus, cutting too many calories stalls your metabolism — possibly for the long-term.
Forbidding Foods and Binging
Tell yourself you can’t eat a certain food, and you may end up seeing it wherever you look. Making things forbidden can always cause trouble. But one recent Spanish study found that including some forbidden foods in a weight-loss diet can provide real benefits. In the study, researchers found that women who ate bread as part of theirlow-calorie diets still lost weight and felt more full and satisfied after meals than women who cut out all bread.
Skipping Breakfast and Slowing Metabolism
A healthy breakfast isn’t just a tasty way to start the day, it can actually help you maintain your diet and weight-loss commitments. Study after study has confirmed that eating a breakfast that contains both protein and carbohydrates helps overweight people lose weight and normal-weight people maintain weight over time. So the next time you have a wild night out, resist the urge to skip breakfast the next day as a way to “make up” from the night before. Instead, consistently aim for balanced nutrition: wheat toast, an egg, and a serving of fruit should do the trick.
Guesstimating Portions and Overeating
If you’ve lost a few pounds by tightening up on your diet, it can be easy to get a bit lax about portion sizes — and that’s the perfect opportunity for those extra calories to creep back in. Even if you’re eating healthier overall than you were pre-diet, too-large meals can easily push you off-track.
Binging on Weekends
Your weekends may mean time off from work, but it’s not time off from your diet. After all, the weekend does make up more than a quarter of your month — and that’s way too much time to spend being lax about your eating habits. While we’re all for enjoying yourself on the weekends, if your habit is to indulge a little (or more) Friday evening through Sunday night every week, that’s diet sabotage. Stay on top of portion sizes Friday through Sunday while also taking advantage of additional time of the weekends to try new healthy recipes and squeeze in more calorie-burning activity.
Grazing and Eating More Calories
Many dieters are successful with frequent, small meals. But mini-meals aren’t quite the same thing as grazing throughout the day — a bite of pastry in the break room, a nibble of your co-worker’s candy bowl offerings, a handful of peanuts at happy hour, and a taste of cookie dough while baking can really throw your calorie count and nutrition out of balance. Go back to carefully measured snacks and meals for consistent weight loss.
Overeating After Workouts
The No. 1 commandment of weight loss is calories in vs. calories out, right? But if you’re allowing yourself to end each workout with a high-calorie sports drink or a huge meal, you’re almost instantly eating away the calories you just burned.Sugary sports drinks may be the biggest culprit in this regard. Your best bet is to stick to water to rehydrate after exercise. Keep post-workout snacks small — a stick of low-fat cheese, reduced fat chocolate milk, or half of meal bar that has both protein and carbohydrates, such as a Protein Bar, will do the trick.
Sleeping Too Short or Too Long
Sleep might not feel like it adds much to your diet and exercise strategy, but studies show that proper sleeping habits are essential for maintaining a healthy weight. Although it’s not totally clear why a lack of sleep can cause weight gain, one recent study found that sleep-deprived people eat more — about 550 calories more — throughout the day than those who are well-rested. If you’re trying to sleep yourself slim, aim for seven to nine hours of quality ZZZs every night.
Adding Extra Calories by Eating Late
Some people eat an extra meal late at night. This can happen when you stay up, get a bit antsy, and raid the pantry, or start to get the munchies while watching your favorite primetime show. The resulting “snack” can be just as calorie-laden as your dinner was earlier in the night. And these calories count, just like all the others in your diet. Change it up by either going to bed before that urge kicks in (and get weight-loss-boosting sleep) or saving calories in your daily budget for a late-night snack that’s high on taste, but low in calories.
If night eating is a habitual problem for you, try to eat more during the day, so that you don’t find yourself starving at night. If you feel like you can’t control your night-eating, it may be time to seek professional help.
Caring Less About Weight Loss
If you care less about your weight loss now than when you started your diet plan, you might be willingly turning a blind eye to sneaky calories. Remember how hopeful and energetic you were those first days and weeks, with your charts, nutrition books, food logs, and athletic gear? Over time, that enthusiasm can turn to apathy and undermine your diet. Find your way back to weight-loss success by redefining your motivations and goals.
If you need an extra kick to get you going, set up nonfood rewards for yourself every time you reach a small milestone, such as a manicure if you make all of your scheduled workouts for two weeks running.
Exercising Less Effectively
It’s easy to get too busy to exercise. But if you consistently skip exercise or cut back on your workout to save time, you’re harming your weight-loss strategy. Get back on track by recommitting to the exercise plan that worked for you at the start of your diet. If you suspect boredom is causing the sabotage, you might need to rev up a stale workout by rotating in new moves, athletic goals, or group classes.
Miscalculating Workout Calories
Many people overestimate the calories they burn in a workout, leading to diet sabotage. This may be related to perceiving the effort as being greater than it actually is. Rather than count calories, think time and intensity. If you plan to walk, walk briskly for 30 to 45 minutes. Also, don’t underestimate your fitness abilities. I see many women who use 2-pound dumbbells but routinely lift an 8-pound purse.
Yo-Yo-ing and Crashing
Last year you lost the weight, and this year much of it is back. Story of your life, right? Yo-yo and crash diets lead to a rebound of weight gain called “weight cycling.” Successful long-term weight loss is rooted in a commitment to healthy diet and exercise that you can live with, rather than in fad diets or short-term deprivation. Your best bet might be working with a dietitian to figure out which long-term habits will stick with you.
Ignoring Liquid Calories
Many people ignore the full calorie content of their drinks, commonly making costly diet mistakes like drinking too much alcohol or sugary drinks (sweet tea, sodas, and juices). You can fill up on liquids but still need to eat, so you’ve consumed a lot more calories than you intended. Stick with water, unsweetened tea, sugar-free drinks, and no- or low-fat milk (which also adds nutrition to your meals).
Tried everything and nothing works? Your not defeated … maybe you need a helping hand … thousands of people turn to Weight Loss Surgery for a helping hand on their weight loss journey. Contact Secret Surgery Ltd today to find out more about the WLS procedures we can offer to help you.
We all know diets work. Every book, article, regimen, fitness plan, you name it works as long as you actually do it. Getting the motivation to follow through is arguably the most important part of losing weight. The information will always be there, but the motivation….that’s the elusive piece of the puzzle, the thing that everyone wants and few of us have. How do you get the motivation to get started, stay on track, and most importantly, to get where you want to go?
As a Personal Development Coach specialising in weight loss I get emails from people everyday sharing their frustrations and challenges with weight loss. About 60% of them say they lack the motivation to stick with their weight loss program. They report that they do well for awhile and lose some weight, but inevitably fall off track- whether due to a loss of focus or some other kind of self-sabotage
Action Toward a Desired Goal:
Taking action here implies that there is a desired goal in place, so the first thing that you must be absolutely clear on is ‘what is your goal?’
The challenge here is that it’s usually not sufficient to just come up with a number. 20 pounds or 30 pounds isn’t going to cut it. You’ve known that for perhaps years, and telling yourself “I need to lose 20 pounds” over and over again hasn’t gotten the job done. Just having a number in mind is not provocative enough of a goal.
So consider: the better question to ask is, “Why do you really want to lose weight”?At first glance, this may sound like an obvious question, but if you’re struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer.
Why are you looking to lose weight?
To feel more confident to start dating again?
To get into your favorite pair of jeans?
To feel sexy for your husband or wife?
To look good at your upcoming high school reunion?
Because the doctor told you you’re pre-diabetic but that there is still a chance to turn it around?
Because you’re sick and tired of feeling sick and tired?
You have to become crystal clear on your “Why”. This is the first step in establishing a goal.
Now let’s look at the first half of that equation, the part about ‘taking action’. When you get clear and write it down, how motivated to take action are you? Do you feel your emotions stirring? Are you feeling the pull to get off the couch? Are you feeling the readiness to break your bad habits and make changes to your diet?
If you’re not, then you probably need to do some more work on your “Why”, because your “Why” is the foundation of your motivation.
Here is a hint: some people are more naturally motivated towards pleasure (the thought of looking great in a summer dress, meeting a guy/girl, running a 10K), while others are more motivated away from pain (being single forever, having to start taking insulin, having to see their high school friends while being heavy).
The trick is to find out which one- “Towards Pleasure” or “Away From Pain”- is more compelling to you in terms of your weight loss, and to focus on that. Write down all the reasons that cause you to begin to stir and want to take action. This is just for you, so be bold and write everything down, even if it’s very personal. This is a very important step that cannot be overlooked.
That Which Gives Purpose
Building on your “Why”, what is your deeper purpose behind losing weight? How will your life be better if you lose the weight?
Create a compelling picture for yourself that is rich in detail of how your life will be better.
What will you be doing?
Who will you be doing it with?
Where will you be?
Will the motivation to exercise come naturally?
How will you feel when you’re there?
What clothes will you be wearing- or not wearing ; ) ?
In case you didn’t notice, all of the above examples were written in “Towards Pleasure”language. But maybe you’ll find that doesn’t work so well for you- maybe it doesn’t quite give you a sense of purpose.
If not, how about if you change the wording around a bit? Remember, some people are more motivated “Away From Pain”. If this is you, you’ll be more stirred by this question: “So if you don’t lose the weight, or if it continues to get worse and worse, how unhappy and miserable will you be?”
Similarly, you may want to create a compelling negative picture for yourself.
If you don’t lose the weight, what are you going to miss out on?
What opportunities will you lose out on? Maybe the ability to enjoy healthy time with your family late into your life? Or maybe it’ll mean you continue to go out to go to restaurants and take vacations by yourself.
How will your health deteriorate if you don’t lose weight?
What does the hospital room look like where you’ll have to go for dialysis treatments?
So create a compelling picture for how your life is going to be better if you lose the weight, or worse if you don’t. Cultivate this picture until it gives you a clear sense of purpose. When that purpose is there, you will be much close to taking the necessary action.
Remember, that while uncovering your “Why” and the deeper purpose that motivates you is a first step that cannot be skipped over, we all get busy and stressed, and it’s very easy to lose our focus. At least until you build some positive, forward momentum and get comfortable with your new habits and behaviors, you may have to remind yourself of your “Why” and your deeper purpose again and again every day.
Write down your answers on an index card and put in by your bed stand or tape it to the bathroom mirror. Every morning and every night remind yourself why you really want to lose weight. Remind yourself why you need to begin taking action today, what the payoff will be if you do, and what the cost will be if you don’t.
This is not the only step on the journey, of course, but it is an important one that you have to master early on. Getting the right support in place is also extremely important, as is learning how to handle the stress and challenges of daily life in a healthy, constructive way that doesn’t cause you to abandon your weight loss efforts or turn to food for emotional comfort.
Some Simple Eating Adjustments That Will Boost Your Motivation
If you would like to know more please contact your Afresh Me weight loss coach today.
Weight loss isn’t rocket science- it’s a process that can be intentionally set in motion by creating a negative energy balance. That’s simply where your body burns more calories than it takes in from your food sources. As long as you don’t drop your calories quickly and for extended periods of time, the caloric deficit will prompt your body to use stored reserves of fat (and in some cases muscle) as an energy source to make up for the missing calories needed to keep you going. Over time, it leads to a reduction in overall body mass. Pretty simple if you look at it that way.
Even easier to understand are the benefits. If you are overweight and lose weight, you decrease the likelihood of diabetes, heart disease, stroke and osteoarthritis.
Weight loss also increases the survival rates of those already suffering from obesity related diseases.
It’s logical thus, that to combat the increasing rates of obesity here in developed countries, everyone should understand the simple formulas for weight loss. But it isn’t about logic, and as long as weight loss is seen as a problem that can be solved by applications of what some might see as simple science, it won’t work.
In today’s world, just about everyone with a weight problem is acutely aware that weight loss comes from a combination of diet and exercise. It is everywhere- television, books, internet, you name it. Yet over the past 20 years or so, in spite of the increased access to weight loss information, there has been an steadily increasing rate of obesity.
Losing weight shouldn’t be that hard- but it most certainly is!
Cold Facts As An Obstacle To Weight Loss
Aside from the noise created by fad diets, fad exercise trends and weight loss supplements that do little or nothing at all to help people lose weight, and media bombardment from profit driven pharmaceutical as well as fitness related industries that benefit from an overweight population, there are very real barriers to weight loss that are seldom addressed. A conscientious man or woman who does their homework and asks the right questions of the right people, can learn what is real and what isn’t. It’s hard, given the background noise, but not impossible and there are some great, proven sources out there. However, even those armed with the best information possible, in most cases still don’t achieve the weight loss results they are looking for. The problem stems not always from the cold, hard facts of thermodynamics, but from the very shifting and complex aspects of our emotions.
In Western societies, the way we acquire knowledge, think and solve problems can be broken down into two basic approaches- Apollonian or Dionysian.
The Apollonian approach, named after the Greek god Apollo, who represented, among other things, truth and a sense of order- is one where we employ a very pragmatic and logical thought process.
The Dionysian approach, named after the Greek god Dionysius- the god of wine, ecstasy and intoxification, focuses however on our emotions. Our feelings and how we relate to the world on a very personal level.
In today’s world, we tend to give more validity to Apollonian ways of solving problems. Science and facts are seen as truth and a superior way of problem solving, relegating more emotional and subjective based methods to a more subordinate role, since feelings can’t be easily quantified as factual information can. But it wasn’t always like this.
Weight Loss Comes From An Understanding Of Our Emotions
From the beginning of our existence as human beings, we have needed to employ both approaches to solving our problems, and neither was considered to be superior to the other. The logic based Apollonian process, has always been crucial to our survival. It allows us to function effectively in the world by controlling our environment, creating tools, organizing society and planning for the future. As important as this forward looking and logical approach may be, it does not answer or address all the conditions we experience as human beings. An Apollonian thought processes and is meant for interaction with an external reality. It can’t help us cope with loss, express our love or find meaning in life itself. For these issues, we turned to the Dionysian approach. Myth, religion, philosophy and tradition, all spring from this way of looking at the world. Practices that help us find our way in an often overwhelmingly confusing world.
There will, therefore, always be problems unsolved by approaches completely reliant on hard scientific facts, especially those that are of a personal and intimate nature to begin with. Our global problem of obesity is a prime example. Seen by many administrators, governing officials and experts in the field, as a problem remedied by the logical application of diet and exercise, this way has obviously failed. And continues to fail. If anything, this plan of attack has had the opposite effect, as obesity rates keep climbing over the years. It isn’t surprising if you consider what we eat and what we do, (diet and exercise), falls squarely into the realm of our emotions- not our analytical thought processes. In twenty years of working with people to help them lose weight, what I learned is that weight loss is all about self control. One of the hardest and most difficult mountains for any of us to climb. To accomplish this Herculean task, people don’t need facts- they need patience, inspiration, understanding and support.
Weight loss is about intimately changing our lives and leaving behind the person that we once were to become someone new.
Like any new life coming into the world, this rebirth is a delicate and very often painful process where you have to deal with many complex and emotional issues.
The Change Required To Lose Weight Is A Major Emotional Undertaking
As difficult as it sounds, this is still an over-simplification of the challenges each of us face with our own inner demons and obstacles to changing our lives. When I started as a life coach, I had a good understanding from years of dieting myself that I had the basic skills to help people lose weight and keep it off. And what’s more I had a god idea of how much more it entailed!
Helping my clients lose weight meant having a nonjudgmental and always listening ear. It meant being a constant source of support and it meant always doing your best to inspire and helping them go forward one day at a time. Early on, I thought one diet, with some slight modifications, would fit everyone and boy, was I wrong! I had no inkling that I would spend hours, days and months going back and forth with my clients to create new eating plans that not only would help them lose weight, but also that would fit into their lives.
I learned that food forms a narrative in our lives, establishes order, influences our emotions, creates and sealing bonds and can’t just be changed to fit a one-size-fits-all mold. It calls for small steps, and a deep respect for the way people look at their foods, if there is any hope of helping them change.
Meeting people where they are, walking with them along paths of self discovery has little to do with science, but without objective facts, we wouldn’t have all the tools we need to make weight loss a reality. One of the consequences of living in a logic dominated environment is the illusion that we, ourselves, are primarily logical beings. An overweight personal is a choice examples of how paradoxical our behavior can be. But even closer to home, each of us, at some point in our lives, has left logic far behind when we get involved in questionable relationships. Leaving us asking ourselves what in the world we were thinking in the first place! We are indeed emotional beings. So in the end, we need balanced approaches if we strive to do such difficult tasks like as losing weight and changing our lives. Apollonian roads have their uses, but what we also need today are sources of inspiration, compassion and understanding.
If you would like to know more about my life coaching for weight loss please contact AfreshMe@rocketmail.com
Male breast reduction is a surgical correction procedure that helps in correcting enlarged or over developed breasts in men. The condition of enlarged or over developed breasts is common in men of all ages. This enlargement can be the result of disease, use of particular drugs, heredity conditions or hormonal changes.
The nature of breast enlargement
An enlarged breast in a male can lead to self-confidence as well as emotional discomfort. As a result, many of the men avoid intimacy and certain physical activities for purposes of covering their condition. The condition is also known as gynecomastia. It is characterized by:
· Excess development of the glandular tissue
· Excess localized fat
· A combination of glandular tissue and excess fat
Gynecomastia can be present bilaterally (both breasts) or unilaterally (one breast). Gynecomastia surgical procedures are a highly individualized procedure that should be performed only if you want it but not for fulfilling the desires of others. The procedures should not be performed to fit in what may be described as the ideal image for social fulfillment.
Recommendation of the procedures
These surgical procedures are a good option for anybody with relatively normal weight and persons who are physically healthy. Furthermore, the procedures are recommended for persons with realistic expectations. They are also an ideal option for men whose developments of breast have stabilized. In case you are bothered by feelings that one or both of your breasts are large you can consider this important surgical procedure.
Adolescents may also benefit from these surgical procedures although secondary surgical procedures may be performed in the future in case the breast development continues. Surgical correction of enlarged breasts is performed best on males whose conditions cannot be corrected using alternative medical treatments. The corrections are also performed best on healthy people who are free from life threatening medical conditions or illness that are likely to impair healing.
Corrections are performed on non-drug users and non-smokers. Moreover, the procedures are performed best on men with a specific goal or positive outlook in mind.
What to expect during consultation
The safety and success of the surgical procedures depend highly on how candid you are during the consultation. During the consultation, you will be asked questions about your lifestyle, desires and health. Therefore, be ready to discuss the reasons you are seeking the surgery.
Call your Secret Surgery consultant directly today 07742 911 117
Three years ago today I weighed 21st, my health was failing fast, I was struggling to fit behind the wheel
in my work car and I was depressively eating myself to death. My family life suffered, I was a recluse, avoiding outings and family events. I was embarrassed about my size and thought the world was laughing at me.
My depressive eating increased with my youngests childs failing health and I was spiralling out of control. Strangely it took my late father’s final stroke and a comment from a little old lady with dementia (“look at the size of that woman”) to give me the short sharp slap I needed to get a grip.
I was given a second chance at life by Mr Lee at The Spires in Whalley Range three years ago today when he performed my life saving Gastric Bypass. Yes I maxed out every piece of credit I had available but I’d have paid 10 fold if I had of known how fantastic I would feel today.
The past three years have not been the easy ride that 90% of the public think weight loss surgery to be. I was lucky enough to meet Angela Chouiab whilst I was recuperating who proved to be a total rock having just had the same surgery herself. Without her knowledge and guidance my journey would have been along a much rockier road!
I have had to learn to deal with all the emotional turmoil that used to result in my binging. That is the one thing that is missing from most Weight Loss programmes – they dont deal with the cause of the need to comfort eat.
“You can’t live life burying the problem you need to eradicate the problem at the root for long term success”.
With the realisation I was alone to deal with my emotional imbalance I found comfort in studying and retrained to become a NLP Life Coach.
Now today I’m 9 stone last lighter, 8 dress sizes smaller and full of life! I have so much more energy, my health has improved, I no longer need a trailer to bring home my monthly medication. Most importantly I love getting out and about with my children, when I’m not working we are never indoors we’ve had a U-turn from the couch-potatoes of 3yrs ago!
My confidence levels have rocketed with every dress size I’ve dropped, and working with Secret Surgery Ltd as a Patient Care Manager enables me to share my journey and help others, providing that much needed emotional support you need from someone who’s walked a mile in your shoes.