Things Not to Do When You Want to Lose Weight
Don’t Eat Trail Mix or Granola Bars
Although there are many varieties of granola and cereal bars lining the aisles at the grocery store and those so-called fitness gurus are telling you to grab a handful of trail mix, you are consuming enormous amounts of sugar and carbs while thinking that you are choosing a healthy snack. Sodium levels in these products are high and most of the time you are hungry after eating these high sugar foods.
What to Do: Instead of granola or trail mix, opt for a slow-burning carb such as ½ cup cooked oatmeal made with water and sprinkled with cinnamon or 7-12 raw unsalted almonds.
Fruit juices such as orange juice, pineapple juice, fruit punch or more importantly any juice containing fructose syrup has been clinically proven to be linked with weight gain. One glass of cranberry can pack a powerful caloric punch of 30-40 grams of carbs and also astounding 15 grams of sugar and 360 calories!
What to Do: Instead always carry a water bottle. You cannot go wrong with a natural source of water! It is calorie free, carb free, sugar free- which your body is by the way made up of 80% water!
It is a rule in the book of weight loss to never eat fruit alone. Your body assimilates a piece of fruit just as it would a candy bar- it spikes your level of insulin because of high sugar content only to lead you to crash down your levels of energy and still be hungry later.
What to Do: Have fruit with a source of protein. Ex: An apple with organic sugar-free peanut butter or a pear with 7-12 unsalted almonds.
A lot of these so called weight loss experts devise programs with the focus on cardio for instant weight loss. While you may lose weight more rapidly than a weight training program, your results will not be long-lived. When you focus on cardio you eat away muscle therefore becoming a “skinny fat” person whose body fat is higher even though they are smaller in size.
What to Do: focus on weight training. Muscle has been proven to burn more calories than fat cells so focus more on weight training.
Don’t Hire an Out of Shape Trainer
Even if they were Mr. Olympia at one point in their lives, do not hire a trainer that is out of shape. Don’t get me wrong, they don’t need to be in tip top perfect competition condition 365 days a year but if they cannot keep themselves in presentable fit condition how can you expect them to help you transform your physique?
What to Do: Be selective! Seek out that one personal trainer who is more than a trainer but more like a coach that will hold you accountable for your actions not only in the gym but outside of the gym- where the real work counts. Remember that the time that you spend in the gym is only 20%of the work!
Its common knowledge that when your body is over-tired, it seeks energy through high carb, high calorie and high sugar foods. We are a sleep deprived world with too much to do and not enough time to do it in- therefore it puts a dent in our amount of sleep.
What to Do: Aim at acquiring 8 hours of solid high quality sleep to cue yourself up for a purely restful night’s sleep enjoy a hot bubble bath, a cup of decaffeinated herbal tea and writing out your to-do list for the next day to free your mind. I can guarantee you that your hunger pangs will decrease as your quality and quantity of sleep increases.
Do Not Let the Waiter Bring the Bread Basket
That dreaded bread basket! What happens when you sit down at the restaurant? Along with your drink order, the waiter brings that dreaded bread basket with those cute little shiny tabs of butter! Never fails- It happens every time! Then you end up filling up on bread and overeating!
What to Do: when you see him approaching the table with that basket stop him in his tracks before that bread basket even touches the table! While waiting for your entrée ask for a cold glass of water to help curb your appetite. This cold water will help shock your system by shrinking your stomach before the meal.
When you over train you are not allowing your muscles to rest, recover and repair. I like to use the sandpaper analogy- if you continuously rub your skin with sandpaper and not allow it the downtime to rest, recover and heal- it does not repair itself! The same things happens when you over train- you do not allow your muscle mass to rebuild- therefore you see no results.
What to Do: Don’t equate doing more for more results allow yourself off days. I suggest a 2 day on 1 day off split.
Don’t get Stuck in the Work-out Rut!
Don’t rely upon your past workouts to get you the results you want today or tomorrow- keep your body guessing! What worked for you yesterday will surely not work for you today.
What to Do:: Continuously keeps your body guessing. Seek out new challenging and innovative and fun exercises to keep your muscles newly engaged. A groove you stay in only leads to a grave- a dead end with no results!
Don’t Go Over 3 Hours Without Eating
When you eat only once a day you slow down your metabolism. The worst thing you can do is skip breakfast, have a big lunch and a small dinner. People think they are saving calories because they are only really eating one meal but they are packing on the fat more than people who eat 5-6 times per day! Eating like a true weight loss warrior is an art form.
What to Do: Aim to eat every 2-3 hours to maintain a steady level of energy andalso to ward off any severe hunger pangs!
Don’t be on a “Fat Free” Diet
You need fat to burn fat! Fat free diets are not the solution! You need to you’re your brain. Fat Free Diets are very unhealthy because you need omega 3s and essential fatty acids in order to lose weight.
What to Do: Focus on mono-unsaturated fats (olive oil, avocado, coconut oil)
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