"44 Ways You’re Sabotaging Your Weight Loss Goals" Review

Nothing is more frustrating than putting in the effort to lose weight and not seeing any difference. You might be surprised to find out which factors may actually be holding you back. I’ve carved out the top 6 ways from the MSN article “44 Ways You’re Sabotaging Your Weight Loss Goals" Review.

YOU RELY ON PROTEIN BARS


Protein bars and shakes are “healthy” treats that are sabotaging weight loss goals because they have too many artificial sweeteners, Felicia Romero, celebrity fitness and nutrition expert, says. While this is a zero or low-calorie alternative, it has been found that adults consuming diet beverages tend to have increased consumption of solid-food matter; so much so that it offsets the calorie savings from the artificial sweeteners, Matt Thorsen, masters in Exercise Science and product specialist at SportsArt, says. “Acute and chronic intake of artificial sweeteners can lead to decreased insulin sensitivity which can set one down the path of type 2 diabetes.”

Personal Trainer Wisdom: The moral of this story is that artificial sweeteners can lead to diabetes and weight gain just as much as sugar. While this is important, there is a bigger picture too. Protein bars and shakes are highly processed supplements of protein that rarely match the nutrient-dense benefits of their whole counterparts. You should probably ditch the bars altogether. “They’re easy and convenient!”, You say? Meals prepared ahead of time will also be easy and convenient.

YOU EAT “HEALTHY” SNACKS


“Granola is always considered a ‘health’ food –however, it’s riddled with sugar and added fat,” Brenkus says. “The flavored yogurts have tons of sugar too.” Sugar is your nemesis –as it provides no nutrient and plenty of empty calories. Keep it low, he adds.

Personal Trainer Wisdom: It’s time to start reading packages. Your granola or yogurt may pack as much sugar as a can of Pepsi (38 grams). Let’s define “keep it low” since people may interpret that however they see fit. Anything above 15 grams of sugar per meal is taking a weight gain risk. Save the sugar for a more celebratory time!

YOU DRINK YOUR CALORIES


The only “calorie talk” Marcellus does is in asking people to try not to drink them. “Caloric drinks – juices, sweetened nut ‘milks,’ blended coffees, sweet teas, etc. – are always a place to look if you don’t seem to be reaching your fitness goals. A glass of wine is OK each night, or strategizing as close to only 7 alcoholic drinks per week as possible, she adds. “And, pouring a little less than you usually would or using a smaller glass can make a big difference to your waistline.”

Personal Trainer Wisdom: I hope Marcellus says please!! The sweet drinks are certainly a secret killer. If you have a hard time kicking the craving, you may want to subtract one packet of sugar at a time from your morning java until you find the minimum amount of sweetness to satisfy your wants. One of my personal training clients changed her habit from 4 to 1 packet of sugar in each of her 3 daily coffees and lost 9 lbs in 4 weeks.

In regards to wine consumption….Let’s agree that we shouldn’t be drinking alcohol. It’s a toxin after all (eat grapes for antioxidants instead). Since we love life and the fruits of the land, I don’t expect you to completely remove your favorite vino, though. Test your body’s sensitivity to alcohol. In your current diet, how much wiggle room do you really have for a nightly glass? If you are already eating a lot of dairy, bread, meat, and candy, you may have to sacrifice the number of liquid grapes in your nightly habit.

YOU OVEREAT ON HEALTHY FOODS


Almonds and avocado, for example, are very healthy for you. However, they are also high in calories and fat, although it’s a good fat, Brenkus says. “The key is portion control. Like any type of food –if you eat too much of it—even though it’s healthy –it still can be stored as extra calories.” Too much fat can be an overeating of calories, Romero adds.

Personal Trainer Wisdom: Just because something is healthy for you it doesn’t mean that it doesn’t come with limits. Try to limit your fat to 15 grams per day. I assure that your whole avocado at lunch will surpass that amount (and that doesn’t include the nuts and olive oil on your salad). Cut everything in half and see if the weight loss follows.

YOU DON’T EAT ENOUGH


“I believe in eating when you’re hungry,” Brenkus says. “It goes without saying, that if you’re starting an exercise program, it will require you to eat more often and having extra calories – food is fuel.” You may not know it, but starving is actually dangerous.

Personal Trainer Wisdom: If you’re hungry, respond with the proper nutrient dense fuel. Be sure to decipher between mental and physical cues. Are you reaching for food because you’re bored or stressed or has it really been about 3-5 hours of proper digestion and absorption and you’re ready to refuel.

NOT MOVING


Diet AND exercise are so often clumped together but not always equally put into practice, Thorsen says. Diet has a major contributing factor but so does being physically active. Along with simply burning more calories there are a host of additional benefits to exercise, and resistance training specifically: “increased muscle mass helps to burn more calories throughout the day, improved strength, osteoporosis prevention, improved blood lipid profile, more energy, and psychology benefits.”

Personal Trainer Wisdom: Correction: Diet is the biggest contributing factor. I’ve witnessed personal training clients push physical limits within our sessions without losing an ounce of weight. While muscle mass helps to burn more calories throughout the day, it isn’t significant enough to counter poor dietary habits. At the same time, I do agree that both are necessary for optimal health for the reasons described above.

Photo Credit:
Men’s Fitness .com–Is starving yourself really the answer to losing weight?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "44 Ways You’re Sabotaging Your Weight Loss Goals" on MSN.com (The Active Times).
"44 Ways You’re Sabotaging Your Weight Loss Goals " Review
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