- Eating Too Little.
You need to increase your calories to put fuel to your metabolism. When someone plunges below 1,200 calories daily, he is not consuming enough to get all the nutrients. However, your body slows the metabolism to cling to valued calories. This is what Dr. Christine Gerbstadt believes.
In addition, if you miss out meals to drop extra pounds, your body could lose the capacity to feel full. Maybe you can blame it to human evolution, which has designed the human bodies to defend against famine and not a table full of food.
For instance, if you miss your breakfast, the body presumes food is limited. You need to eat something in the morning to let your body know it is fine to burn calories. According to Dr. Gerbstadt, if you walk for an hour, you must eat 350 to 500 calories during breakfast, with 10g to 15g of protein and fiber to add fuel to the metabolic fire. There are lots of healthy breakfast ideas that you can apply.
- Gulping Diet Drinks.
A research suggests that diet drinks may possibly boomerang. The taste of a sweet food or drink with no calories causes the body to keep calories as fat. In one research, drinkers of diet sodas had a 178% greater increase in their waistline over a decade, compared with drinkers of non-diet sodas.
The truth is, artificial sweeteners actually lower your blood sugar and increase the insulin levels. These events may arouse hunger and transfer available calories into storage space in your fat cells. One of the authors of the above study, Sharon P. Fowler, MPH, says this could all happen to people who gulp diet soda. In addition, fake sweeteners might not suppress a craving like real sugar can. This is because sugar prompts a longer dopamine release. Even after you down 2 cans of Diet Coke, you may still desire a candy bar afterward.
- Eliminating Wine.
Women who drank 1 to 2 glasses of wine every day gained less weight for more than 13 years. This is a claim supported by a research conducted by the Brigham and Women’s Hospital in Boston. This effect is comparable to those women who did not drink alcohol – 8lbs versus 5.5lbs, to be precise.
- Rewarding Workout With Food.
Sure thing, burning 300 calories during an exercise is a good reason for celebration, but rewarding yourself after a workout with a high-calorie delicacy does not add up to your weight loss plan. You are expected to miscalculate how much the exercise burned off and take too lightly the amount of food you ate.
The author of the Nutrient Timing for Peak Performance, Heidi Skolnik, said that even if someone is working out for fitness, he still has to keep checking the calories.
- Befriending Heavy People.
Some people thought that having heavier friends will make them look smaller. But, your chances of being obese increase half a percent with every obese friend you have. This is according to a recent Harvard study. Your chances of obesity doubled for every 4 obese friends you have.
According to a New England Journal of Medicine study, even if your friend lives miles away, your chances of gaining weight still increases. This is because your observation of being overweight alters; living bigger seems more acceptable since your friends are heavy. It is interesting to note that having an overweight or obese neighbour who is not close to you does not increase your risk.
Also, experts believe that a person’s lifestyle and attitude can subconsciously be influenced by his inner circle of friends.
But, it would be unfair to ditch your friends who are overweight or obese to lose weight. As a matter of fact, if you get on together on a workout plan, you can raise the calories you’re burning and the fun you are feeling.
An Oxford research discovers that working out with your friends as a group can essentially make the pain of working out less intense. The similar type of hormones is released during social activities, endorphins, which also help relieve pain. Once your friend begins losing weight, you have a higher probability of losing as well. This kind of mechanism works both ways.
- Following a Fat-Free or No Carb Diet.
Slashing any of the food groups, say, fat or carbohydrates can leave you short of the nutrients your body requires to keep you energized. According to a recent study, dieters who are low in vitamin C and calcium had bigger odds of putting off belly fat.
The trick is a varied diet that includes good carbs and healthy fats like fruits and vegetables. Nevertheless, the biggest reason low-carbohydrate diets boomerang is that, for most people, they are not sustainable over the long run. It is very rare that someone can say no to pasta dinners and birthday cakes forever. Like any other diet, once a person gives up, he regains the weight he lost and gains more. These fluctuations can make it an even larger trial to lose weight the next time.
- Avoid Making Your Diet Digital.
Maybe you are already aware that jotting down what you consume helps you undoubtedly minimize your calorie intake, merely by making you conscious of every bite.
However, you might not be informed that using a digitized application or program with encouraging feedback can help you lose even more weight. The University of Pittsburgh study determines that individuals who checked their diet and physical activities with a digital device that offers regular feedback drop more weight. They also fixed their diet with a digital gadget than those who used pen and paper.
Not only that, a group who uses high-tech devices increased their vegetable and fruit intake more than those paper users. You are not required to log in every single day or week to enjoy the benefits. A study discovered that dieters who noted meals online just once a month were thrice more likely to keep off extra pounds over two years, compared with those who did so less regularly.
- Eating Healthy Always.
There is a funny thing going on when you focus on making cautious dietary decisions. If you just assume your meal is a light option, it can make your brain produce more hormone ghrelin. This is according to a Yale University study.
Higher levels of ghrelin make you feel less full, which signals the metabolism to slow down says Dr. Alia Crum. To keep this hormone balanced, focus your attention on more lenient elements of your meal like cheese and nuts of your salad, rather than the lettuce.
The trick is to pick items that are both healthy and seem like a reward, like a delicious bowl of warm soup with whole grain bread.
- Paying with Plastic
Some people believe that paying with a credit card is much easier and healthier than paying in cash. For them, carrying cash feels like too old of a tradition and will limit their option for buying healthy stuff. But according to a Journal of Consumer Research study, individuals who are using a credit card when shopping buy considerably more calorie-dense, totally unhealthy foods than those who pay in cash.
Since shoppers do not instantly feel the hit in their wallet, they tend to buy junk food with extra calories. With a credit card on hand, one can immediately give in to his impulses. This is explained by Dr. Kalpesh Desai, an associate professor of marketing at Binghamton University.
- Thinking about Your Exercise All The Time
There are those who believe that thinking more often about your exercise will help you become more committed to your workout program. It may be helpful in some aspects, but there is a downside to it, according to a French study. A simple habit of thinking about exercise can make you eat 50 percent more. People think that the forthcoming exercise grants them to snack more.
You have to prevent extra munching with a pre-workout snack of not over 150 calories, says Dr. Keri Glassman, who wrote The Snack Factor Diet. You can try 2 slices of whole grain crackers with turkey if you really feel hungry.
- Sleeping Too Little
Dr. Michael Breus who authors The Sleep Doctor’s Diet Plan says that insufficient shut-eye puts your body into a fat and carb craving survival mode. The American Journal of Clinical Nutrition study found out that women who slept less than 4 hours consumed 21 more grams of fat and 300 more calories the next day.
Work on gauging your sleep requirement. Weekly, go to bed 7 1\2 hours before you have to get up. If you woke up before the alarm, you can get by with less sleep. But if you hit snooze and feel like needing more sleep, then try to sleep earlier the next night. This will help you recharged, refreshed and burn more fats.
- Too Focused At Work
Although you have to work well, but being laser-focused at work have a few disadvantages. If you sit in front of your desk for a couple of hours, your body stops producing lipase, a fat-inhibiting enzyme. This is a recent discovery of the University of Missouri–Columbia researchers.
You need to stand and do some stretching each hour to boost your metabolism by 13%. This is a healthy suggestion from The American Journal of Clinical Nutrition. In addition, you can fidget all day by tapping your feet or bouncing in your chair to increase calorie burn by 54%.