Marisa Wiewall- Holistic Health Coach
  • Home
  • About
  • Programs
  • Fall Cleanse
    • Frequently Asked Questions
    • Testimonials
  • Blog
  • Contact

7 "Weight Loss" Mistakes

5/4/2016

0 Comments

 
Weight loss seems simple in theory. Burn more calories than you eat. But many of us who have tried this simplistic theory have failed, making mistakes without even realizing it!

Have you starved so badly, eating extremely low calorie diets and not lose any weight? have you LIVED at the gym for weeks and not lose a pound? Do you do your daily cardio routine with no results?

Keep reading then....

Here are 7 common "Weight Loss Mistakes" and how to fix them:

Starving Yourself
Oh, I've seen this way too often- skip breakfast, a soup for lunch, and a "Lean Cuisine" for dinner.  Or eating extremely low-fat because that way you don't gain fat: "it's very low-calorie, shouldn't I lose weight?" The problem is eating too little (usually less than 1,200 calories for women, although it depends on the person) tells the body you are "starving" and thus, the body slows down, stalling your metabolism, because it wants to keep everything you eat inside for energy.  

*It is important to eat enough calories and the right combination of them- usually something like 40% carbs (made up of mostly VEGETABLES); 35% protein (making these options LEAN); and 25% healthy fat (think avocado, nuts, and olive oil- in SMALL amounts!).


Ignoring Sleep
Did you know appetite and hunger hormones are greatly influenced by how much sleep you get? 
Studies have shown that leptin, a hormone that signals satiety to the brain (the one telling the brain "I'm full!"), is reduced by sleep deprivation. At the same time, ghrelin a hormone that signals hunger (the one saying "I'm hungry!") elevates during shorter sleep. This increase in hunger and appetite, has also been found to be for foods with high-carbohydrate contents. 
*So, if you want to lose weight, make sure to get your zzzz's!

Working-out = Food Fest
One recent study in "Marketing Letters" found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.
So many people think if they exercise they can eat more, or eat whatever they want.  No!! No! NO! Exercise and a good diet go hand in hand, if you want to lose weight.  While you might get a little hungrier when you exercise, it doesn't mean you can just binge!
*Drink a LOT of water after exercising and have a small, simple snack (try 1/2 cup low-fat plain Greek yogurt with a handful of blueberries) to sustain you until your next (healthy) meal.

Same Exercise Routine
So you walk 4 miles every day.  Or ride the bike for 45 minutes every day, or even run 5 miles a day! That's great, problem is your body starts seeing this as your new normal and enters into a "plateau". You need to surprise the body! 
*To get better results, follow the FIT principle: Vary the "frequency", "intensity" and/or "time" of your exercise routine.

Cardio (is not) King
Many people think cardio is king when it comes to weight loss.  Right? you sweat and your heart rate goes up.  Makes sense, but actually building muscle ramps up your metabolism and helps you burn fat.
*Alternate your cardio with strength training to keep your metabolism going strong.
​

Ignoring Diet
Many people devote themselves to exercise to lose weight, thinking this will be enough.  You might lose a bit of weight at the beginning, if you haven't exercised in a while, but the reality is you can't lose weight ignoring your diet.  This does not mean, as previously mentioned, you need to starve yourself- you just need to know WHAT to eat.  Healthy and balanced eating is what is all about!

Ignoring Exercise
Here's the other side of the coin.  Your diet is perfect. But honestly, if you are like me (that is, older than 35.. ; ) you will likely need more than a "perfect diet" to lose weight, unless you starve yourself, which we already established doesn't work either!!  
*Exercise helps ramp up your metabolism by building muscle and burning fat, and it is essential for sustainable weight loss.

Hope this helps on your weight loss efforts! Of course, dieting and weight gain can be highly individualized and VERY psychological, so find the help you think you need.

Lastly, and most important in embarking any "weight loss" program, challenge, or diet is to:

FIND YOUR (REAL) MOTIVATION.
COMMIT.
and SUCCEED!

0 Comments



Leave a Reply.

    Author

    Hi, I'm Marisa and I am here to spread some health, peace, love... and lots of kale!
    More about me? click here.

    Archives

    September 2016
    May 2016
    February 2016
    September 2015
    August 2015
    June 2015
    May 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014

    Categories

    All
    Alcohol
    Alkalinity
    Allergies
    Ambien
    Anxiety
    Apple Cider Vinegar
    Artificial Sweeteners
    Autoimmune
    Bacteria
    Bee Pollen
    Bento Box
    Breathing
    Caffeine
    Calcium
    Cancer
    Carcinogen
    Cardiovascular Health
    Carrageenan
    Clean Eating
    Cleanse
    Coffee
    Cold
    Colon Cancer
    Commodity Crops
    Corn
    Cravings
    Cruciferous
    Dairy Substitute
    Dates
    Detox
    Diabetes
    Diet Sodas
    Eating Psychology
    Elimination Diet
    Environmental Costs
    Epsom Salt
    Exercise
    Externalized Costs
    Fall-detox
    Farm Subsidies
    FedUp
    Fermented Foods
    Fiber
    Flu
    Food Policy
    Food Politics
    Food Triggers
    Fruit
    Glucose Intolerance
    Gratitude
    Greens
    Guilt
    Gut Health
    Health
    Health Care
    Healthy Food Expensive
    Heart Disease
    Honey
    Hot Lunch
    Illness
    Immune System
    Immunity
    Inflammation
    Insomnia
    Iron
    Journal
    Juicing
    Kale
    Kids Health
    Lavender
    Lemon
    Love
    Lunch
    Lunchbox
    Magnesium
    Marion Nestle
    Meditation
    Michael Pollan
    Micro Biome
    Milk
    Mini Cleanse
    Moderation
    Multiple Sclerosis
    Nasal Flush
    Nasal Rinse
    Neti Pot
    Nettle
    Nuts
    Phytic Acid
    Phytochemicals
    Potassium
    Probiotics
    Progress
    Quercetiin
    Rest
    School Lunch
    Self-compassion
    Self-love
    Shame
    Sick
    Sleep
    Sleep Drugs
    Smoothies
    Soy
    Spinach
    Spring
    Stevia
    Stimulants
    Stinging Nettle
    Stress
    Success
    Sugar
    Sunshine Vitamin
    Supplements
    Sweet Cravings
    Thyroid
    Valentines
    Virus
    Vitamin D
    Workout

    RSS Feed

Marisa wiewaLL is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional. Marisa wiewall is not providing health care, medical or nutrition therapy services and will not diagnose, treat or cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body. It’s always best, and recommended, to consult with your doctor when making any changes to your diet and/or lifestyle.