Contrary to what social media influencers would have you believe, the majority of people who lose weight don’t keep it off for more than a year. For most people, the weight eventually puts them back on in a phenomenon known as sagging.weight cyclingNo, it has nothing to do with “falling off the wagon”.
your Weight doesn’t determine your healthSo if weight loss proves to be a frustrating and fruitless feat, allow yourself to give it up and focus on the next thing. Other Aspects of Your Health instead.But if you’re working on weight loss as a goal, there are some pitfalls you can avoid to increase your chances of success. No do.
short-term attitude
All of this list is a rather hard truth, but it is often the hardest to accept (and change). If you approach weight loss with a short-term mindset, you may not succeed outside of the yo-yo diet train.
Without a long-term approach to weight loss, you could lose 10 pounds or more in two weeks and then suffer a rebound when you realize your regimen isn’t working for you.This is the keto diet and PareoAlso fad diet Promises rapid weight loss.In practice, for most people, a balanced diet that includes all food groups And even some treats work best in the long run.
Part of successful, sustainable weight loss—losing weight and keeping it off forever—is understanding that fad diets, excessive exercise, and “detoxes” usually don’t work. will only last as long as you will, and I’m pretty sure it will be no more than two weeks to two months.
Despite what the wellness industry might have you believe, there are no quick fixes, miracle cures, or magic pills when it comes to weight loss. It requires dedication to your plan.
General recommendations for weight loss are 1 to 2 pounds per week, but initial weight loss exceeds that of very overweight individuals, and then to the recommended 1 to 2 pounds per week. There is likely to be. Studies have shown this to be an effective way to lose weight and avoid weight gain without losing water or lean tissue.
Overcoming the all-or-nothing mindset promotes long-term weight loss.
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The all-or-nothing mentality
Many people who struggle with short-term attitudes also struggle with all-or-nothing thinking. I myself started my health and fitness journey with this mindset. I cut everything (literally everything!) processed food: number breadno pasta, no milk, no cheese, Absolutely no individually wrapped snacks. I basically eat chicken, vegetables, berry.
This was great until it wasn’t. I ended up running his CVS for every chocolate and goldfish I could hold in my hands. Then I “ruined” my meal and ate as much as I could physically handle.
Then of course I feel bad about the snack I ate and go back to my overly restrictive regimen the next day. destructive cycle But that’s something I see with my personal training clients all the time. there is.
This all-or-nothing concept applies to fitness as well. The most effective workouts to get in shape in the shortest amount of time If moving side to side doesn’t make you feel better or stronger, you may be overdoing it. To tone it down, counter-intuitively, improving fitness (and play long games).
A supportive community on IRL or online can keep you motivated to lose weight and stay healthy.
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poor support system
Supportive friends, family and loved ones are essential to successful weight loss. If past personal training clients asked me to name the most common reasons for not sticking to a healthy diet, I would say stigma.
That is correct. It may sound silly, but people are really teased for eating healthy, especially in areas where food is an integral part of the culture. I have experienced this a lot when I decided to change my eating habits.
At family gatherings and social gatherings, I was asked, “Are you eating that much?” Or, sarcastically, “I’ll bring a salad next time.”
It is not pleasant to be ridiculed or ridiculed. Especially when it comes to concerns such as your own health. Therefore, it is easy to fall into the trap of eating and drinking for social life. This is why a solid support system is key to long-term weight loss. Without it, the journey can feel lonely and intimidating.
If you feel your support system is lacking right now, try talking openly with your friends, family, and partner. Make it clear that you don’t have to change your diet if you don’t want to, but that your health is very important to you and that you appreciate that they won’t ridicule or downplay your efforts. I can. .
If IRL’s support system doesn’t work for you, take advantage of online communities that promote both health and body positivity. I love Flex and Flow, Health At Every Size, and Intuitive Eating Community on Instagram. These communities emphasize health without emphasizing weight. This is helpful because when you focus on health outcomes, you can easily reach a weight you’re happy with.Reddit also has a great forum (/r/loseit) where you can find many true stories about weight loss. increase.
Exercise is important to an overall healthy lifestyle, but it’s difficult to lose weight through exercise alone.
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Thought practice conquers all
If you’re familiar with the wellness industry, you know the saying, “Abs are built in the kitchen, not the gym.” Even if your goals don’t include a shredded stomach, the adage is still relevant.
Exercise is proven to help you lose weight, so it’s definitely part of your overall approach to weight loss (not to mention a long list of them). Other health benefits), but it’s hard to lose weight just by exercising. Many people overestimate the number of calories they can burn during a workout. Probably a lot less than you think.
For example, a 154-pound man burns less than 450 calories during an intense one-hour weightlifting workout. If you don’t pay attention to your diet, you can easily cancel that effort. The exact number of calories you burn during exercise depends on many factors, including your current weight, intensity of activity, length of exercise, age, and how much you exercise. body composition.
Additionally, focusing solely on exercise can lead to a destructive cycle of doing extra exercise to burn calories you shouldn’t be eating. Or you may feel that you need to “earn” calories through exercise.
All rules have exceptions.people who have been wearing them for years logic But even if you can eat what you like and lose or maintain weight, it doesn’t mean it’s healthy for you.
A diet rich in fruits, vegetables, healthy fats, lean protein, and some whole grains works best in terms of sustainable weight loss and health. consistent exercise routineyou can experience lasting weight loss and weight maintenance once you reach your goal weight.
Chronic stress and sleep deprivation can interfere with weight loss progress.
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sleep, stress, work
Losing weight can be very difficult when you are chronically stressed. lack of sleep Or overworked. This scenario may look familiar.
- You are motivate And ready to seize the day.I have an appointment for postwork interval running A healthy, ready-to-eat dinner is waiting in your fridge.
- A few hours into the day, sleep deprivation catches up with you.you arrive in the afternoon coffee.
- By the time work is over, you’re too exhausted to go on that run.
- You’re tired and perhaps a little stressed or grumpy, so you forgo a healthy dinner and go to the drive-thru instead – because it’s comfort food.
This is fine when it happens once in a while (everyone deserves a lazy night once in a while), but when this happens all the time, weight loss seems impossible.
In fact, nutrition and exercise Just Two Elements of a Healthy Life It can lead to weight loss. While important, too much emphasis on nutrition and exercise can overlook other factors that are just as important. sleepy and stress management.
Otherwise the supplement will not work.
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Depending on the supplement
I hate being the bearer of bad news, but that fat burner supplement Your medicine cabinet isn’t going to do the work for you.
For example, incorporating your daily protein shake in the morning can help you feel full throughout the day and help curb your appetite. Increasing your protein intake can also help you build muscle. body reconstruction.
Certain weight loss supplements have some evidence to back them up, but no supplement is as proven as the method no one wants to take. eat fewer calories than you burn.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified practitioner if you have questions about your medical condition or health purposes. Talk to your healthcare provider.
