Many people show valiant effort in committing to better eating and exercise habits, to achieve healthy and lasting weight loss. You’ve cut down on junk food, are using at least 3-4 times a week and are trying to do all the right things. However, those extra pounds just won’t seem to budge. Are you doing anything wrong? Possibly. Take a look below at the list of 6 Bad Habits, that just might be contributing to your failed weight loss efforts.
6 Bad Habits That Can Stall Weight Loss
- Not Getting Enough Sleep Simply stated, lack of sleep changes your-your appetite. Two all-important hormones in your body that help regulate your appetite are Ghrelin and Leptin. Ghrelin stimulates appetite, and Leptin suppresses appetite. With healthy functioning brain signals, these two hormones are released on and off, regulating the normal feelings of hunger and satiety. Research has shown, that sleep deprivation can significantly alter these two critical hunger-regulating hormones. Sleep deprivation increases the release of Ghrelin and suppresses the release of Leptin. This results in a greater appetite and increased food intake. Sleep deprivation also alters one’s response to glucose load and insulin, which results in increasing your risk of developing Type II Diabetes. The location you are most likely to store fat when you are sleep deprived? Your stomach. Aim for getting 7-9 hours of sleep each night.
- Not Eating Breakfast In 12 out of 16 recently reviewed studies, skipping breakfast has been shown to be associated with an increase in body mass index. For optimal metabolic function, 25% of your daily calories should be eaten for breakfast between the hours of 6am-9am, when cortisol levels are at their highest, which elevates your metabolism and is also the period when your body needs the most fuel. After 12 pm your cortisol levels slowly start to drop, and so does your metabolism. So instead of eating meals increasing in size as your day goes on, reverse that and eat your largest meal for breakfast, a medium size meal for lunch, and finish with a light dinner. This results in your body being a much more energy-efficient,fat-burning machine, and you’ll notice a marked improvement in your energy levels throughout the day as well. Apple Cider Vinegar Diet That Will Help Yout To Lose Weight.
- Eating Too Fast Be honest, how many of you take at least 20 minutes to eat a meal? We eat in the car; in front of the tv; standing by the counter quickly scarfing down something before fleeing out the door, and many other bad eat-and-run habits. It takes our stomach full 20 minutes to mark and relay the feeling of fullness back to our brains, so we stop eating. Eating too fast and without pause, makes it too difficult for the brain to keep up and send the right signals that you are full. This means.You continue to eat. (overeat) Each time you sit down to eat, commit to taking at least 20 minutes to complete your meal. Set your watch or cell phone alarm if you need to, because after all we are trying to break a bad habit and replace it with a good habit. Chew each mouthful of food at least 20 times before swallowing. Put your fork or spoon down between each bite. Pause. Try not to eat while standing or driving, as both of these habits tend to make us eat too much and too quickly.
- Eating Too Few Calories It is important to monitor the number of calories you take in each day. It is of equal importance, to make sure that not only are you not eating too many calories but that you are not eating too few calories either. Your body needs a minimum number of calories each day, just to keep all our systems running and functioning properly. Eating too few calories signals our body that we are in starvation mode, and this results in your body clinging to each and every calorie you intake, even if it’s from nothing but fresh fruit and vegetables, in an attempt to keep the body alive and functioning as it should. So what is the ideal number of calories you should intake each day? Well, that is dependent on your gender and your current or desired weight. Below is a calculation method to come to your ideal number of calories you should be taking in each day. You will do each step separately, then add results of steps 1-3 together for final calorie total.
Step 1: To calculate your minimum number of calories needed, multiply your current or desired weight by 10 if you are a woman or by 11 if you are a man. This represents your basic calorie need.
(i.e.,. 180 lb man x 11 = 1980 calories)
Step 2: To calculate your ideal number of calories required for your level of daily activity, take the number you received from step 1, and multiply it by one of the following numbers.
20% or .20 If you sit or are fairly sedentary for the majority of the day.
30% or.30 If you walk less than 2 miles per day.
40% or .40 If you are relatively active.
50% or .50 If you are an athlete or work a high labor intensive job.
(i.e.,. 1980 calories x .20 = 396 calories)
Step 3: To calculate the number of calories your body needs for digestion and absorption, add the results of step 1 (basic calorie need) with the results of step 2 (activity level calorie need) together and then multiply this sum by .10. The final results of this step show calories needed for digestion and absorption.
(i.e.,. 1980 + 396 = 2340..2340 x .10 = 234 calories)
Final Calorie Total: Add the calorie totals from step 1, step 2 and step 3 together, to get the total number of calories your body needs each day.
(i.e.,. 1980 + 396 + 234 = 2610 calories)
- Not Drinking Enough Water Just as our body will cling onto each and every calorie we take in if it thinks we are in starvation mode (aka too few calories), our bodies will also retain water, if you don’t drink enough water on your own. Our bodies are approximately 75% water, and water is critical to each and every body function we have. Even as little as 2% dehydration will start to affect your health adversely. Your body is smart, however, and to protect harm to your vital organs, your body will retain the water it needs to function. It is a complete myth that drinking water will make you retain water or gain weight. When you are drinking enough water, you’ll not only be releasing this water through your urine, sweat, and breath, your body will then, and ONLY then, be able to release OLD, STAGNANT toxic waste water that is has been retaining in your body. This results in your body flushing away impurities and toxins that damage our health, as well as allow your body to release excess weight. If you’re not drinking enough water every day, you are sabotaging your weight loss efforts, as well as compromising
your health. You want to aim for drinking half of your body weight in pure, filtered water, spread throughout the day.
- Liquid Calorie Sabotage Many people don’t equate liquid calories to being the same or as important as solid calories. You may be doing everything else right, but if you’re starting off your day with your favorite coffee specialty, that is loaded up with sugars, syrups, whip creams and creamer, you might be drinking half or more of your total daily calorie intake just in that one cup of coffee. And don’t forget any and all of those sodas, sports drinks, energy drinks, beer, wine, after dinner cocktails, etc. It is ever-so-easy to throw back a few hundred or more calories without even thinking about it. If you suspect that you might be sabotaging your weight loss by drinking your calories, then start a food journal. Replace those high-calorie and health destroying liquids with fresh, filtered water. If you don’t like the taste of plain water, try sparkling or mineral water, or squeeze some fresh lemon or lime into your water. Herbal tea is another great option and can be enjoyed either hot or cold. Sweet iced peppermint tea in the summer will quench a thirst like no other. And when drinking coffee, skip all those specialty versions and choose black. You can then add skim or fat-free milk or cream in small amounts. Replace sugar with liquid or powdered Stevie. You can easily replace a 700 calorie coffee with a 50-100 calorie coffee that still tastes good.
So if your weight loss efforts seem to be going nowhere despite all your well-intentioned efforts, try taking some inventory on your daily habits. Replace those bad habits with healthier ones, and you’ll be right on track for efficiently maintaining your healthy weight. Get more tips about weight loss quickly and safely at http://healthandcaretips.com