What are the often overlooked aspects of weight loss. How can understanding these topics lead to more effective and sustainable results. Why is a personalized approach crucial for successful weight management.

The Myth of One-Size-Fits-All Weight Loss Approaches

In the realm of weight loss, many individuals fall into the trap of believing that a single approach will work for everyone. This misconception often leads to frustration and disappointment. Why is this belief so prevalent?

The abundance of generic diet plans and workout routines flooding the internet contributes to this misunderstanding. These one-size-fits-all solutions promise quick results but fail to account for individual differences in metabolism, lifestyle, and health conditions.

How can we address this issue? The key lies in recognizing that each person’s weight loss journey is unique. A personalized approach, tailored to your specific needs and circumstances, is essential for long-term success.

• Consider consulting a dietitian or nutritionist for a customized plan
• Take into account your medical history and any existing health conditions
• Factor in your lifestyle, work schedule, and personal preferences
• Be open to adjusting your plan as you progress and your needs change

The Critical Role of Exercise in Weight Management

While diet often takes center stage in weight loss discussions, the importance of exercise cannot be overstated. How does physical activity contribute to effective weight management?

Regular exercise not only burns calories but also helps build lean muscle mass, which in turn boosts metabolism. Furthermore, it improves cardiovascular health, enhances mood, and increases overall well-being.

What type of exercise is most effective for weight loss? The answer varies depending on individual factors, but a combination of cardio and strength training often yields the best results.

1. Aim for at least 150 minutes of moderate-intensity aerobic activity per week
2. Incorporate strength training exercises at least twice a week
3. Choose activities you enjoy to increase consistency and adherence
4. Gradually increase intensity and duration as your fitness improves

The Dangers of Extreme Dieting and Starvation

In the quest for rapid weight loss, some individuals resort to extreme measures such as crash diets or severe calorie restriction. Why is this approach not only ineffective but potentially harmful?

Starving yourself or following overly restrictive diets can lead to nutrient deficiencies, muscle loss, and a slowed metabolism. These effects can actually hinder long-term weight loss efforts and pose serious health risks.

What are the consequences of extreme dieting?

• Increased risk of developing eating disorders
• Weakened immune system and increased susceptibility to illness
• Hormonal imbalances affecting mood and energy levels
• Rebound weight gain once normal eating patterns resume

Instead of drastic measures, focus on sustainable lifestyle changes that promote gradual, healthy weight loss. This approach not only yields better long-term results but also supports overall health and well-being.

The Importance of Nutrient-Dense Foods in Weight Loss

When it comes to weight loss, the quality of calories consumed is just as important as the quantity. Why should we prioritize nutrient-dense foods over simply eating less?

Nutrient-dense foods provide essential vitamins, minerals, and other beneficial compounds while typically being lower in calories. This allows you to feel satisfied and nourished while still maintaining a calorie deficit for weight loss.

What are some examples of nutrient-dense foods that support weight loss?

• Leafy greens like spinach, kale, and Swiss chard
• Lean proteins such as chicken breast, fish, and legumes
• Whole grains including quinoa, brown rice, and oats
• Fruits rich in fiber like berries, apples, and pears
• Healthy fats from sources like avocados, nuts, and olive oil

By focusing on these nutrient-dense options, you can create satisfying meals that support your weight loss goals while providing your body with the necessary fuel for optimal function.

The Hidden Impact of Sleep and Hydration on Weight Loss

While diet and exercise often dominate weight loss discussions, the roles of sleep and hydration are frequently overlooked. How do these factors influence our weight management efforts?

Adequate sleep is crucial for maintaining a healthy metabolism, regulating hunger hormones, and supporting recovery from exercise. Lack of sleep can lead to increased cravings, particularly for high-calorie, sugary foods.

Proper hydration is equally important. Drinking enough water can help control appetite, boost metabolism, and support the body’s natural detoxification processes.

Optimizing Sleep for Weight Loss

• Aim for 7-9 hours of quality sleep per night
• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit exposure to blue light from electronic devices before bed

Hydration Strategies for Weight Management

• Drink at least 8 glasses (64 ounces) of water daily
• Start each day with a glass of water
• Keep a reusable water bottle with you throughout the day
• Consume water-rich foods like cucumbers, watermelon, and zucchini

The Connection Between Weight and Chronic Disease Risk

Understanding the relationship between excess weight and chronic disease risk is crucial for motivating and maintaining long-term weight management efforts. How does carrying extra weight impact our health beyond aesthetics?

Excess body fat, particularly visceral fat around the abdominal area, is associated with an increased risk of several chronic conditions:

• Type 2 diabetes
• Cardiovascular disease
• Certain types of cancer
• Osteoarthritis
• Sleep apnea
• Non-alcoholic fatty liver disease

By maintaining a healthy weight, you can significantly reduce your risk of developing these conditions and improve overall quality of life. What are some effective strategies for assessing and monitoring your health risks related to weight?

1. Regularly measure your body mass index (BMI) and waist circumference
2. Schedule annual check-ups with your healthcare provider
3. Monitor key health markers such as blood pressure, cholesterol, and blood sugar levels
4. Stay informed about your family health history and potential genetic risk factors

The Interplay Between Mental Health and Weight Management

The relationship between mental health and weight is complex and bidirectional. How do psychological factors influence our weight, and conversely, how does our weight affect our mental well-being?

Mental health conditions such as depression and anxiety can contribute to weight gain through various mechanisms:

• Emotional eating as a coping mechanism
• Reduced motivation for physical activity
• Changes in appetite and eating patterns
• Side effects of certain psychiatric medications

On the other hand, struggling with weight issues can negatively impact mental health, leading to:

• Low self-esteem and poor body image
• Social anxiety and isolation
• Increased risk of depression and eating disorders

Addressing both mental health and weight management simultaneously is crucial for achieving sustainable results. What are some strategies for promoting both mental and physical well-being during your weight loss journey?

1. Practice mindfulness and stress-reduction techniques
2. Seek support from a mental health professional if needed
3. Join support groups or online communities for motivation and encouragement
4. Set realistic goals and celebrate small victories along the way
5. Focus on overall health and well-being rather than solely on the number on the scale

The Long-Term Commitment Required for Sustainable Weight Loss

One of the most overlooked aspects of weight loss is the long-term commitment required to maintain results. Why do many people struggle to keep the weight off after initial success?

Sustainable weight loss is not just about reaching a target number on the scale; it’s about adopting lasting lifestyle changes. Many fad diets and quick-fix solutions fail to address this crucial aspect, leading to the all-too-common cycle of weight loss and regain.

What are some key strategies for maintaining weight loss results over the long term?

• Develop a sustainable eating plan that you can stick to indefinitely
• Make regular physical activity a non-negotiable part of your routine
• Continue to monitor your weight and adjust your habits as needed
• Build a support system of friends, family, or professionals to help you stay accountable
• Address underlying emotional or psychological factors that may contribute to weight gain

Remember, weight management is a lifelong journey, not a destination. By embracing this mindset and focusing on overall health rather than quick fixes, you can achieve lasting success in your weight loss efforts.

The Role of Consistency in Long-Term Weight Management

Consistency is key when it comes to maintaining weight loss results. How can you develop habits that support your goals over time?

1. Create a structured meal plan and stick to it as much as possible
2. Schedule regular workout sessions and treat them as non-negotiable appointments
3. Track your progress using a combination of methods (e.g., scale weight, body measurements, progress photos)
4. Establish a system for managing stress and emotional triggers that may lead to overeating
5. Regularly reassess your goals and adjust your approach as needed to stay motivated and on track

By incorporating these strategies into your daily life, you can create a sustainable approach to weight management that yields long-lasting results.

The Importance of Flexibility and Self-Compassion

While consistency is crucial, it’s equally important to allow for flexibility and practice self-compassion in your weight loss journey. Why is this balance necessary for long-term success?

Rigid adherence to strict rules can lead to burnout and increase the likelihood of giving up entirely. By allowing for occasional indulgences and understanding that setbacks are a normal part of the process, you can maintain a healthier relationship with food and your body.

How can you incorporate flexibility and self-compassion into your weight loss approach?

• Practice the 80/20 rule: aim for healthy choices 80% of the time, allowing for treats 20% of the time
• View setbacks as learning opportunities rather than failures
• Focus on progress and non-scale victories, not just the number on the scale
• Cultivate a positive body image and practice self-acceptance throughout your journey

By adopting a balanced and compassionate approach, you can create a sustainable lifestyle that supports your weight management goals while promoting overall well-being and happiness.

8 Weight Loss Topics Nobody Wants to Talk About

For many people, excess body fat is unwanted. If this applies to you, you probably scour the Internet for quick and easy ways to lose weight. However, many of the diets you find online are not customized, which may not work for you. Some of them may not even explain how they work or their long-term effects on your overall health.

If you’re thinking of losing weight and before trying any of the diet programs you find, let’s first discuss 8 weight loss topics not many people want to talk about.

1.   The Role of Exercise

Healthy weight loss involves following a fitness program designed for you. It is not enough to exercise only when you want to. Regular exercise and physical activity will give you the results you want to achieve your goals.

2.   Starving Yourself Is Not Effective

Food and nutrition are two significant factors in weight management. If you’re aiming to lose weight fast, you may think you can do it by starving yourself and doing crash diets. You can indeed lose weight fast by starvation, but results are not sustainable. You won’t have enough nutrients and will have low energy instead. This can increase your cravings for food high in sugar and fat, thus leading to more weight gain. Likewise, depriving your body of proper sustenance can only lead to more health risks.

3.   Eat Healthy, Not Less

Even if you don’t starve yourself, eating less can still be ineffective, especially if your diet isn’t nutritious enough. Cut down on sugary and junk food, and eat healthier options instead. Make sure you maintain a balanced diet.

Include fruits, vegetables, low-fat milk products, and whole grains in your diet. Eat lean meat, poultry, beans, and fish. A healthy diet is low in trans and saturated fats, as well as added sugars and cholesterol. When cooking your food, try to avoid deep-frying it.

4.   Weight Loss Is Not One Size Fits All

A quick Google search will give you information about the food you need to eat to lose weight and diet plans with positive reviews endorsed by influential people. However, you should always remember: weight loss is not one size fits all. Your friend’s or a random netizen’s diet plan may not work for you the way it did for them. Many popular diets may even be harmful to your long-term health.

Your road to weight loss involves a nutrition plan fit for your metabolism, health conditions, and lifestyle, which you can only get with the help of a dietitian or nutritionist.

5.   Fluids and Sleep Are Just as Important

A healthy diet and regular exercise aren’t enough for healthy weight loss. You also have to make sure you are getting enough water to stay hydrated. Sleep also affects weight loss. Studies show that those who get enough sleep can lose weight better than those who don’t.

6.   Weight Is a Risk Factor

Excess weight is a significant risk factor for many chronic diseases, including type 2 diabetes, high blood pressure, and cancer. Thus, it is vital to achieve and maintain a healthy weight. You should also check your body circumference because it can also be a sign of being overweight or obese.

7.   Weight and Mental Health

Staying in shape does not only involve your physical health. Many people want to lose weight because of the pressure to keep up with beauty standards.  Because of this pressure, some people end up having eating disorders or trying to lose weight in an unhealthy manner. Changing our perception of beauty and having realistic and healthy goals and conversations about our body is essential.

Mental health problems, such as anxiety and depression, also have a significant effect on weight gain. If you are going through these conditions, you may have a more challenging weight loss journey.

8.   Maintaining Weight Loss Results Requires Work

The problem with many fad diets is that they promise quick but unsustainable results. Losing weight healthily and with the supervision of a medical professional eases you through the process instead of forcing your body through changes in nutrient intake. Sure, you can lose weight with decreased caloric intake, but regular exercise is necessary to maintain the results you worked hard to achieve.

Medical Weight Loss in Irmo, South Carolina

If you wish to lose weight, don’t dive into it without proper research and guidance. It’s essential to learn about healthy weight loss to avoid adverse long-term health effects, and so you don’t waste your time doing anything counterproductive.

At SC Internal Medicine Associates & Rehabilitation, our medical weight loss experts can guide you through your journey. We are committed to providing high-quality and patient-centered medical care.

Visit our Center for Medical Weight Loss in Irmo, South Carolina, and find out how we can help change your life. For more information or to schedule an appointment, call (803) 724-5185 or fill out our secure online form. We look forward to serving you!

Weight loss – a healthy approach

Weight and health

Being overweight or obese increases our risk of many diseases. In Australia, around 75% of men and 60% of women are carrying too much body fat and 25% of children are overweight or obese. This means the incidence of obesity-related disorders (such as coronary heart disease and diabetes), is also on the rise.

Losing weight has become a multi-billion-dollar industry. It’s hard to go a day without seeing or hearing about ‘the answer to’ or a ‘miracle’ weight-loss solution.

The sensible answer to losing excess body fat is to make small healthy changes to your eating and exercise habits. These changes should be things that you can maintain as part of your lifestyle – that way you will lose weight and keep it off.

Diets don’t work long term

There are lots of misconceptions about losing weight. Popular media is full of fad diets and magic weight loss potions endorsed by celebrities and supported by personal success stories. While many of these diets may help you to lose weight while you’re following them, as soon as you resume your usual lifestyle, the weight starts to creep back on. That’s because losing weight isn’t necessarily the problem, it’s keeping it off longer term that is difficult.

Managing your weight is a life-long commitment – not just following a diet for a few weeks to drop kilograms.

Remember, if the strategies you’re putting into place to lose weight are not strategies that you’ll be able to follow for the rest of your life, chances are you’ll regain any weight you lose.

Risks of dieting

Dieting can be harmful because our body responds to these periods of semi-starvation by lowering its metabolic rate.

When you lose weight too quickly, you lose fat and muscle. Muscle burns kilojoules, but fat doesn’t. So, when you stop dieting and return to your usual habits, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower.

This kind of eating pattern can also affect our general health – just one cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease (regardless of our body fat levels).

That’s why it’s more important to be able to maintain weight loss. Weight loss of about ½ to 1kg per week is considered reasonable and more likely to be maintained.

Make small, achievable changes to your lifestyle

There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle.

If you are carrying excess weight, changing the way you eat and increasing your physical activity, in a way that you can continue with over the longer term, is the best way to lose and maintain weight loss.

To maintain a stable weight, your energy (kilojoule) intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight.

On the other hand, if you eat more than you use, you will gain weight. Small imbalances over long periods of time can cause you to become overweight or obese.

How to start losing weight

It’s easy to get overwhelmed by all the information available .If you want to lose weight, a good start would be to base your diet on the Australian Guide to Healthy EatingExternal Link.

If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight

If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.

If you are overweight, over 40 years of age or haven’t exercised regularly for a long time, check with your doctor before you start any physical activity.

Understand your current eating and exercise habits

Once you have made the decision to lose weight, it’s a good idea to understand your current situation – what are your eating and exercise habits?

A good way to do this is to split them into ‘energy in’ (diet) and ‘energy out’ (movement).

What energy (diet) are you taking in?

Take some time to reflect on your eating patterns. Think about:

• What you eat.
• When you eat.
• Why you eat.

Keep a food diary

You may find it helpful to keep a food diary for a week to see if you can identify any patterns or themes in your eating habits.

Food diaries are best recorded at the time (rather than at the end of the day) so there’s less chance that you’ll forget something:

• Write down everything you eat and drink.
• How you are feeling.
• Your hunger level at the time.

Be as honest as possible. Try not to change your habits – tweaking things is the next step.

Your diary might begin to reveal a pattern, such as you choose certain foods or drinks depending on where you are or how you are feeling.

Recognise habits that lead to weight gain

Some of the food-related habits that can lead to weight gain include:

• Night eating – snacking throughout the evening.
• Social eating – eating when in a group of friends or family.
• Emotional eating – eating in response to your emotions, whether that be boredom, tiredness, anxiety, stress, elation or sadness.
• Distracted eating – eating when doing something else (such as watching TV, working at your desk, or being on social media).

Any themes you identified after completing your food diary can then start to be addressed in a healthier way:

• Read a book, phone a friend or go for a walk instead of snacking when you are feeling down.
• If you eat in front of the TV or at your desk, sit at a table and focus on the food you’re eating – what are the colours, smells, flavours and textures? By eating mindfully – you are more likely to enjoy food and will feel the urge to stop eating when you’re full.

What energy are you burning through movement?

The other side of the energy equation is the kilojoules you burn through movement. Not only does being active burn energy, it also prevents muscle loss, which helps to keep your metabolic rate ticking over at a healthy level.

Keep a physical activity diary

Just like keeping a diary of your eating habits, you could also keep a diary for a week to see how much physical activity you’re doing. Include instances of physical activity that last 10 minutes or more. Break them into:

• Organised activities – such as walking, running, swimming, playing sport, cycling.
• Incidental activities – such as gardening, housework, standing at work or lifting heavy objects.

This will help you to gain an understanding of your current physical activity level and help to find ways to move more.

Make a healthy weight loss plan

Once you understand your current habits, the next step is to plan how you will lose weight.

Try to make your goals SMART – be:

• Specific – write down exactly what you are you trying to achieve. (For example, rather than I want to do more exercise, make it specific, I will ride my bike to work on Monday and Wednesday.)
• Measurable – use numbers or amounts where possible. (For example, I will eat 2 pieces of fruit, each day.)
• Achievable – there is no point writing down a goal that you will never reach. (For example, if you know you are unlikely to stop drinking on weekends, a better goal might be instead of having a glass of wine each weeknight while watching my favourite tv program, I will drink a glass of water.)
• Realistic – your goal needs to achievable and meaningful to you. (For example, when I feel stressed, instead of snacking, I will stop and ask myself why I feel this way. I will focus on this thought for 10 minutes to establish whether I am hungry before I eat anything. )
• Time-bound – set a time frame for your goal to track your progress. (For example, I will walk to work twice a week by the end of May.)

Remember, the best way to lose weight is to do it slowly by making small, achievable changes to your eating and physical activity habits. You may like to set yourself one or 2 small changes to work on at a time, only adding to these once these have become your new way of life.

Be kind to yourself, if things don’t go according to plan, keep trying. You may need to adjust your goals or the time it will take to achieve them.

How to stay motivated on your weight loss plan

One you have a plan in place, be realistic and try to focus on small gains to keep you on track. Some suggestions include:

• Don’t rely on the numbers on the scales. Instead, measure your waist circumference – a healthy waist circumference is less than 94 cm for men and less than 80 cm for women.
• Notice how your clothes fit – maybe they feel loose, or you now fit into something that was hiding in the back of your wardrobe.
• Become confident in an activity you’ve been avoiding (such as being able to keep up with the kids without getting out of breath).
• Maybe you have more energy, things take less effort, or you are sleeping better.

How to lose weight the healthy way

Losing and maintaining weight is a life-long commitment to a healthy lifestyle. Don’t change everything at once – a few small tweaks to your diet and movement in the beginning can make a big difference.

Make simple changes to your diet (energy in)

You can lose body fat by making these few easy changes to your eating habits:

• Avoid crash and fad diets to reduce your risk of yoyo dieting.
• Try to eat a wide variety of foods from all 5 food groups from the Australian Guide to Healthy EatingExternal Link).
• Increase your fruit and vegetable intake – particularly vegetables, most are low in kilojoules and contain fibre, which helps you feel full.
• Be mindful of the portions of foods and drinks you’re consuming – the bigger the serve, the more energy it contains.
• Reduce your intake of foods that are high in added fat, saturated fat, sugar and salt.
• Make soft drinks, lollies, snack foods and alcoholic drinks an occasional ‘extra’.
• Most adults should eat no more than one or 2 ‘treats’ a day. If you are overweight or inactive, you may need to limit treats to less than one a day.
• How many standard drinks are you having during the week?
• Try to balance an ‘extra’ food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups.
• Don’t eliminate any food group. Instead, choose from a wide range of foods every day and choose ‘whole’, less-processed foods.
• Have a regular pattern of eating and stick to it.
• Replace sugary drinks with water.
• Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings, (such as going for a walk, reading a book, having a bath or listening to music).
• Look at the facts – for instance, although it might be easy to eat a family-sized block of chocolate in one sitting, it will take 2.5 hours of jogging (or over 6 hours of walking) to burn off the energy it contains!

Simple ways to be more active (energy out)

Although we may make excuses such as being too busy or tired, remember, physical activity does not have to be overly strenuous.

Even moderate amounts of physical activity of about 30 minutes a day can speed up our metabolic rate and help us lose weight. We may also find ourselves less tired and have more energy to do the things we enjoy.

When starting out, take it slowly. You can increase your activity levels by simply increasing movement throughout the day. The human body is designed for movement and any physical activity brings benefits.

Try these simple suggestions:

• Incorporate moderate intensity activities into your day – (go for a walk, do some gardening or mow the lawn).
• If you drive to work, walk or ride your bike.
• If you need to drive, try to include some movement into your day. Park further away or take public transport.
• While at work, speak to your colleagues in person rather than emailing them.
• If you spend most of the day sitting at work, get a stand-up desk or hold stand up meetings. Go for a walk at lunchtime.
• When shopping, park further away.
• Play a sport or do an activity you enjoy.
• Walk instead of taking the car on short trips.
• Get off the train, bus or tram one stop early and walk the rest of the way.
• Play more outdoor games with your family and friends.
• Walk the dog.
• Take stairs instead of lifts.
• Choose fun activities, rather than those you think are good for you. This gives you a greater chance at sticking with them.
• Be creative – take up an activity you enjoyed as a child.

Keep things simple, you don’t have to run a marathon (unless you want to). Look for little ways to be more active so you can start to increase the amount of energy you burn, which will help you lose weight.

Where to get help

• Your GP (doctor)
• Dietitians AustraliaExternal Link Tel. 1800 812 942 – find a dietitian near youExternal Link
• Nutrition AustraliaExternal Link

50 Facts About Weight Loss That Will Surprise You

Lack of calcium in the body can lead to weight gain, what is dangerous about low-fat foods and 48 more facts about weight loss.

The amount of food eaten at dinner depends on the lighting

The brighter the light, the less you eat – German scientists came to this conclusion. The lack of light distorts the portion size (it seems smaller), and the amount eaten is more difficult to control.

15 minutes of jumping rope is equivalent to 60 minutes of running

According to biomechanics, running is a series of jumps with a relaxed phase of flight after a push. When working with a rope, the muscles of the lower leg of both legs are simultaneously contracted and circular movements are made in the shoulder joints. This almost quadruples the load.

You can eat everything

The main rule of a good figure is to maintain a balance of KBJU (calories, proteins, fats, carbohydrates). For losing weight, the balance looks like this: 50% protein, 30% fat, 20% carbohydrates. The number of calories depends on the level of physical activity. Nutrition should be balanced and varied. Nutrient deficiencies can lead to health problems.

You can gain weight from fat-free foods

Dairy products contain vitamins A, D, E, K, but they are not absorbed without fat. Lipids signal the brain to be full. If they are not in the dish, we eat much more.

Sugar is added to flavor low-fat foods, and these are quick carbohydrates that can make you feel better.

Weight depends on the condition of the teeth

It has been proven that people with severe chewing surface wear, diseases of the teeth and oral cavity gain weight twice as fast. Reason: indigestion and metabolism due to insufficient chewing of food.

Short-term diets do not work

First of all, the body loses water and only then – with fat cells. Slow weight loss involves a comfortable diet without starvation and stress, due to which the diet is easier to tolerate. Rapid weight loss negatively affects the work of the digestive tract and is fraught with food breakdowns and a set of extra kilos.

Overweight people have a normal metabolism

Overweight people expend more energy. Each move and turn costs them a few more calories. Studies have shown that the metabolism of overweight people is about the same as that of thin people.

Gaining weight is a long process

Gaining weight is a long process, just like losing weight. If, after a piece of cake, the scales showed +300 grams, this is water, not fat. In the morning, the weight will return to normal. In order to gain, it is necessary to systematically disturb the balance of KBJU and overeat.

Aromatherapy helps to lose weight

There are fragrances that send satiety signals to the brain. For example, the smell of peppermint, apples and bananas. Keep a bottle of essential oil on your desk and occasionally bring it up to your nose when you get hungry. When choosing an apple or banana as a snack, try to chew it as slowly as possible to prolong the flavor.

The perfect snack – pine nuts

British scientists have found that pine nuts contribute to the production of cholecystokin, a hormone that sends a signal of satiety. In terms of nutritional value, they are superior to vegetables, fruits, bread and meat. Added bonus: pine nuts contain vitamins A, B, C, D, E, tannins, fiber and carbohydrates.

Dog owners gain weight more slowly

University of Michigan scientists estimate that pet owners move 34% more every day! Walking the dog is a great cardio workout that triples your energy expenditure.

Sweets are allowed on the diet

For most, sweets are a reward. For this reason, they “seize” the slightest stress with sweets. Moderate consumption of sweets will not affect the figure. Opt for dark chocolate and fruits. Remember, PP pastries and natural dried fruit sweets are no less caloric than traditional desserts. Don’t get carried away!

Calcium deficiency increases appetite

Specialists of the Laval Faculty of Medicine conducted a study: they divided overweight women into two groups and offered a different diet. The basis of the menu of the first group was products with a high content of calcium, the second – with a low content. Result: a menu enriched with calcium helps to lose weight several times faster.

Late dinner does not affect the figure

The main rule of weight loss: energy consumption is more than calories intake. The time of the last meal should be no later than 3 hours before bedtime. If you are a night owl, a late dinner is not only acceptable, but also indicated (people with different circadian rhythms have different metabolic patterns).

Protracted diets are ineffective

Scientists from the University of California have proven that prolonged dieting reduces its effectiveness. To continue to lose weight, you need to diversify the menu and practice regular physical activity.

There are no negative calorie foods.

A common myth is that certain foods (celery, for example) take more calories to digest than they provide. Some vegetables and fruits help speed up the metabolism: radishes, broccoli, grapefruit, asparagus, carrots and others. Their calorie content tends to zero. By eating them fatty foods, you will not be able to lose weight!

“Liquid calories” on the bill

Dieters meticulously count every calorie, forgetting to add tea, coffee, juices. A cup of standard latte 500 ml – 256 kcal, fresh – 180! If your goal is to lose weight, drink water with a slice of lemon and a sprig of mint.

Dessert time – 17.00

French nutritionist Alain Delabaud is sure that the cause of excess weight is the inability to “listen” to the body. Hormones are produced according to a daily “schedule”. The peak of the synthesis of cortisol, which is involved in digestion, is in the morning. Therefore, Alain advises to eat more fat for breakfast.

Fast carbohydrates are better digested in the evening – with them the amino acid tryptophan is delivered to the brain and promotes the production of serotonin – the hormone of happiness. This protects against food breakdowns before bed. Delabeau says: “The best time for dessert: 16.00 – 17.00.”

It’s easier to lose weight in winter

Many people get better in winter. The reason: a decrease in motor activity, not a slowdown in metabolism (another common myth!). In sub-zero temperatures, the metabolic rate increases (to generate heat), and calories are burned faster.

Men lose weight faster

Scientists have found that men lose weight twice as fast. The reason: hormones that prepare the body for pregnancy take part in the regulation of female metabolism. When he receives less calories, any incoming product is deposited as a reserve, transforming into subcutaneous fatty tissue.

Lack of sleep leads to weight gain

During sleep, the body produces leptin, a hormone that stimulates metabolism and the hunger/satiation mechanism. Constant lack of sleep leads to its lack. Outcome: metabolic disorder.

10-minute exercise against extra kilos

Daily exercise for 10 minutes by 11% reduces the risk of cancer, normalizes blood pressure and helps burn up to 300 kcal. Charging can be replaced by walking – oxygen promotes the breakdown of fat.

Legumes make diet easier.

Legumes help prevent food breakdowns. The effect is achieved due to the low rate of digestion. John Sievenpiper (St. Michael’s Hospital in Toronto) proved that those who eat one serving of legumes a day do not experience acute bouts of hunger during the day.

All diets are the same

This statement was made by a group of researchers led by Bradley Johnston (Canada). Scientists analyzed 48 studies in which participants adhered to different dietary patterns. Regardless of the diet chosen, the average weight loss was 8-9kilogram in 6 months.

Salt and diet are incompatible

One gram of salt retains 100 grams of water. The daily dose is 10 g (corresponds to a quarter of a teaspoon). Sodium chloride (salt) is found in foods: meat, vegetables, cottage cheese and cereals. With them, half of the norm enters the body, and no more than 5 g is left for salting dishes. Such a change in diet gives a temporary result. In a stressful situation, the body blocks all sources of fat removal, and after the end of the diet, the weight will begin to grow. On mono-diets, they lose weight due to the withdrawal of fluid and the burning of muscle mass!

Herbal teas for weight loss do not work

Most of them act as a strong diuretic. You lose weight by getting rid of fluids. Constantly using herbal teas, you risk getting dysfunction of the excretory system.

Fewer calories – healthier food?

In the case of olive, linseed and other vegetable oils, this rule does not work. Their energy value exceeds 600 kcal per 100 grams! At the same time, nutritionists recommend not giving up oils during the diet – they improve metabolism and lower cholesterol levels.

Anti-cellulite creams do not help to lose weight

All creams, ointments and gels – fat burners give an effect in combination with a proper diet and regular physical activity. They contain essential oils that improve blood circulation, but do not burn fat deposits.

Fasting days are useless when losing weight

It takes the body at least 72 hours to switch to fat burning mode. Daily fasting allows you to get rid of excess fluid. After fasting days, the weight returns with the first meal! Nutritionists say: “It is impossible to maintain a normal weight by fasting one day a week and breaking the rules of the PP the other 6.”

No need to exercise every day

Exercise is a must. But the body needs time to restore the muscles – take breaks. Optimal schedule: 4 times a week for 30 minutes with alternating intense, moderate, strength and aerobic exercises. This will help burn 50 to 100 grams of fat per week.

Regular exercise, you need to adhere to proper nutrition

Constantly visiting the gym, but breaking the diet, you will not lose weight. It takes 60 minutes of exercise to burn off the calories of one sandwich of white bread, butter, and cheese, while a pork patty with mashed potatoes equals 20 kilometers of running.

One-time fasting does not “switch” the body into calorie burning mode

On fasting days, when you limit yourself to a few liters of water per day, the metabolic rate slows down. This does not happen immediately – after 60-70 hours of lack of food. When you start eating again, your metabolism slows down and all the excess is deposited in the form of subcutaneous fat.

It is impossible to determine the fat content of food “by eye”

Vegetable and butter, margarine – “species fats”, which are very high in calories. There are foods that contain “hidden” lipids. For example, in a vegetable salad – 20 kcal, but if you fill it with a teaspoon of olive oil, the energy value will increase to 65 kcal per 100 g. The result: a dish with 70% fat in the composition. Control it!

Weight formula: height minus 110 does not work!

The ideal weight formula was invented 100 years ago by the French anthropologist Paul Brock. Modern nutritionists are skeptical about it: it does not take into account the individual characteristics of the body (for example, the presence / absence of muscle mass). Today, the BMI formula is more relevant: weight divided by height squared. For women, the optimal figure varies from 19 to 24.

Cellulite and excess weight are not the same thing

Cellulite is a consequence of hormonal imbalance or water-salt metabolism. There are more reasons for excess weight: sedentary work, overeating, not maintaining the balance of KBJU and others.

Overweight is not related to heredity

It has been proven that overweight is a complex phenomenon. Genetic predisposition is one of the reasons, along with hormonal changes, neurological and psychological factors. In 50% of cases, excess weight is the result of overeating and an unbalanced diet.

Strength training for weight loss is equivalent to cardio

Common myth: intense cardio is effective for burning fat. Aerobic exercise should not be more than 20 minutes, so as not to “burn” the muscles along with extra calories. Strength training is important! The more muscles in the body, the more calories are burned at rest.

Bath and sauna do not get rid of excess weight

High temperatures stimulate blood circulation, but do not get rid of fat. Lipids are broken down during certain chemical reactions and it is impossible to “evaporate” them. In the bath and sauna, weight loss is due to the removal of fluid. Steam rooms work in conjunction with physical activity and proper nutrition.

“Local” weight loss is a myth

You can’t lose weight only in the buttocks or abdomen! Adipose tissue has nothing to do with nearby muscles. By doing exercises in one area, you strengthen the muscle corset, and lipids are burned everywhere.

Refusal of carbohydrates will not help to get rid of excess weight

Weakness, irritability, lethargy, memory impairment, insomnia are the result of carbohydrate-free diets. Without carbohydrates, the body goes into saving mode, storing fat with each meal. In combination with an excess of protein, this leads to the formation of cholesterol plaques.

Mechanical effect on body fat – not possible

Slimming procedures (massage, lymphatic drainage, electrical stimulation, etc.) stimulate blood circulation and metabolism, but do not break down lipids. For maximum effectiveness, all types of massage should be combined with proper nutrition and cardio training.

You can eat at night

If you are a night owl and don’t want to go to bed until 3 am, eat at 12! The body will have time to digest food without consequences. Sleeping on an empty stomach is the cause of insomnia and food breakdowns during the day.

Violations of the diet are allowed

Cake with rich cream will not affect weight in any way. Nutritionists recommend pampering the body once a week to control appetite. “Reliefs” should be planned – include them in the weekly meal plan.

A weight loss plan may not work

A nutrition plan is developed individually, taking into account the characteristics of the body and physiological indicators. A diet that your friend lost weight on may not work for you due to different metabolic rates, hormonal levels, and other things.

Plant foods don’t help you lose weight

Myth: A vegan diet helps you lose weight. Weight gain does not depend on the presence or absence of meat and animal products in the diet. Refusing the latter, the body begins to “demand” more carbohydrates. Result: extra weight.

Exercise does not provoke hunger

It is normal to feel a little hungry after exercise! This indicates an intensive work of metabolism. After the gym, you need to eat no later than 40 minutes to restore energy. Choose protein and fiber if you’re looking to lose weight, and slow carbs if you’re gaining muscle mass.

You don’t need to cut out sugar completely

In Edinburgh, scientists have conducted studies that have shown that a small amount of sugar in the diet contributes to weight loss. The experiment involved 60 women, they were divided into two groups. Sugar was completely eliminated first. The second – left, picking up an individual “dose”. Weighed in two months later, the sugar group lost more pounds.

Eat breakfast

A hearty breakfast helps control weight, according to a group of scientists in Cambridge. By eating 50% of your daily calorie intake for breakfast, you give your body a lot of time to process them. Without “feeding” him after waking up, you run the risk of switching your metabolism to the “fat reserve” mode.

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