Six Big Mistakes In Weight Loss
When it comes to New Years Resolutions with your health and weight loss, here are six mistakes many people make.
1. Focusing on exercise more than food
It's January and you're ready to hit the gym. That's great for your health, but it's not the most effective weight-loss strategy. People tend to overestimate how many calories they've burned exercising (calorie trackers aren't always accurate) and then eat back the calories. Take the theory that you have to cut 500 calories per day to lose 1 pound per week: a 155-pound person burns about 300 calories running for 30 minutes. He or she would have to run almost one hour every day of the week to lose 1 pound per week, assuming no changes in diet. Talk about time-consuming, difficult and a recipe for hanger.
The percentage of calories burned exercising is also a small percentage of overall energy expenditure. Most calories burned in a day come from basal metabolic rate (BMR)—the number of calories burned at rest. You'd be surprised how much energy your body uses simply to keep your heart pumping, lungs breathing and other internal organs working each day. While building muscle can boost BMR to a degree, it's not enough for lasting weight loss unless combined with changes in diet.
WHAT you put in your body as well as WHEN you put it in your body and HOW you put it in your body matters! This in and of itself is a game changer and why we developed SPRINTSET.
2. Eating too little
The calories in, calories out thinking oversimplifies the complicated science of weight loss and often backfires. Not eating enough during the day is associated with overeating at night.
Although creating an energy deficit is an important component of healthy weight loss, the types of food you eat to get those calories is most important. From a metabolic perspective, all calories are not alike and our bodies also have ornate hormonal responses to the types of food eaten. The quality of the calories going in is important, and feeds information to your body to either store fat, or burn fat, promote good health or promote inflammation."
SprintSet is designed to keep the body in fat-burning mode as well as cellular regeneration and allowing the body to rebalance itself.
3. Counting calories
Anyone who's counted calories knows you start to play games with yourself to get the numbers right, often losing sight of your hunger and satiety signals. Most people who are preoccupied with tracking calories rarely take the time to savor their food or make conscious eating choices when it comes to food quality, and ignore many of the signals their body gives for hunger or fullness; because it all boils down to making the numbers work. For sustainable weight loss you should look beyond calories when evaluating your food. Focus on the quality of your food choices and watch your portion sizes instead. You will also have better protection against oxidative stress and diseases with this method. SprintSet is designed to help you understand your body better. SprintSet is also designed to make sure you develop an awareness to what foods trigger inflammation or other negative issues.
4. Sacrificing sleep for exercise
The No. 1 habit you should break to lose weight is sacrificing sleep for exercise. Quality sleep is SO important for weight loss. If you go to bed at midnight and then get up at 5:30 for a workout, you're actually just doing more harm than good. This will put your body in a state of inflammation and mess with your hunger hormones and that is going to make you hangry. If you know you're going to bed late, skip the morning workout. Going or a brisk walk in nature in the morning is the best way to start your day.
Research confirms that, indeed, lack of sleep throws leptin and ghrelin out of whack. In one study, those who slept five hours per night had lower leptin levels and higher ghrelin (read: higher hunger), along with higher body mass indexes, compared to those who slept eight hours per night. Sleep deprivation affects functioning of the prefrontal cortex—the part of the brain responsible for decision making. The prefrontal cortex also doesn't function properly after too much booze. In other words, fries are going to sound more appealing than salad after a sucky night's sleep.
5. Mindless snacking
Twelve chips have 130 calories, but when you munch on them mindlessly out of the bag while watching TV you're more likely to consume about 48. Eating mindfully is an easy way to reduce calories without feeling deprived. Pause before eating and ask yourself if you're physically hungry, bored, stressed or craving something specific. Then you can make the best choice for your goals. Maybe you need some protein because you're physically hungry.
Whatever you choose to eat, sit down at the table and savor it. Actually thank your food for providing nutrition and sustaining your physical body so it can perform optimally and age with quality and optimal health.
6. Drinking your calories
We love a good latte and a nightly glass of red, but guzzle a grande mocha from Starbucks and you've added 290 calories and 35 grams of sugar to your day. Five ounces of wine, 12 ounces of beer and 1.5 ounces of liquor all have about 120 calories. But do you just drink 5 ounces? Alcohol, caffeine and sugar can all put your body out of sync. Be mindful of everything that passes your lips and enters your stomach. If you are reaching for sugary coffee drinks to keep your energy going or alcohol to relieve stress or "relax" there are other ways to achieve even better results. These are the exact small changes that can make losing weight and keeping it off simple and manageable.
Bottom line
Drastic diets, expensive supplements, meal replacement shakes and smoothies aren't necessary for weight loss, and, in fact, they may wreak havoc on your metabolism and lead to weight regain. Take the simple and more effective approach of changing your habits instead for weight loss that lasts.
Your body can heal, rebalance, reach optimal weight and maintain health using real food.
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