Top 20 Mistakes to Avoid, when we have a Weight Loss Plan !!
In your fight against weight loss there are temptations that we face daily – easy accessibility of fast food joints, too lazy or tired to exercise, eating out helps you socialize, etc. We know our own weakness but there are other habits we follow daily that makes up pile on more weight. To help you strike a cord we list out top 20 weight loss plan mistakes you could be making.
20: Daily Cup of Coffee Adds 4.5 kg to Weight Annually
A daily cup of latte coffee can add around 4.5 kg (10 pounds) to your weight a year, British experts have warned.
The boom in high-street coffee shops is helping fuel the obesity epidemic in Britain, the Daily Express reported, citing fitness trainers' body the Register of Exercise Professionals (REPS).
A small cup of latte with full-fat milk contains 153 calories while a cup of black coffee with semi-skimmed milk has only 35.
Even health-conscious people who avoid junk food do not realise how much fat and sugar they are drinking, said REPS, which carried out a dietary study of 2,000 British adults.
19: (30 Minutes of Daily Exercise is enough to Lower Weight – Not to avoid!
Thirty minutes of daily exercise provides an equally effective loss of weight and body mass as does a 60-minute routine, according to a Danish research.
For 13 weeks, a research team at the Faculty of Health and Medical Sciences of the University of Copenhagen followed 60 heavy but healthy men in their efforts to get into better shape.
Half of the men were set to exercise for an hour a day, wearing a heart-rate monitor and calorie counter, while the second group was to exercise for 30 minutes, the American Journal of Physiology reports.
Research results showed that 30 minutes of exercise hard enough to produce a sweat was enough to turn the tide on an unhealthy body mass index, according to a Copenhagen statement. On average, the men who exercised 30 minutes a day lost 3.6 kilo in three months, while those who exercised for a whole hour only lost 2.7 kg.
18: Weight-Loss Procedures Lack Standardization and Proficiency
None of the weight-loss solutions currently available in the country are functioning on any reliable logical science, leading to short term weight loss and several linked complications, experts said at the "National Conference on Tackling Nutritional Challenges Among the Diabetic Young".
"Lately, centres selling weight-loss in kilos and companies offering weight loss pills and drinks have cropped up as quick-fix solution. Most of them lack a holistic and customized approach, leading to various related health problems," said Manjari Chandra, senior nutritionist from Nutritionistsrepublic.com after attending the discussion, organised by Anna Adarsh Women's College, Chennai and Panacea Health Education.
17: Knee Replacement Linked to Weight Gain: Study
Being overweight is known to increase the risk of needing a knee replacement, but a new study finds that knee replacement surgery may also raise a person's risk of gaining weight, according to a U.S. study.
Researchers, whose findings appeared in the journal Arthritis Care & Research, analyzed the medical records of nearly 1,000 knee-replacement surgery patients, and found that 30 percent of them gained five percent or more of their body weight in the five years following surgery.
One possible explanation for the counter-intuitive results, experts said, is that if people have spent years adapting to knee pain by taking it easy, they don't automatically change their habits when the pain is reduced.
"Patients who undergo knee arthroplasty are at increased risk of clinically important weight gain following surgery," wrote study leader Daniel Riddle, a professor at Virginia Commonwealth University.
16: Stick to Healthy Diet for Weight Loss
Cutting down butter and cheese, biscuits, cakes and crisps and going in for low-fat diet could help shed pounds, according to a new research.
In this way, people can get slimmer in six months without dieting. The more fat you stop eating, the more weight is lost, says a new research from the University of East Anglia (UEA).
15: Weight Loss? There's an App for That - And It Works
If in doubt check your weight loss app. Mobile devices that let people track how much they eat and exercise may help them shed weight over and above the benefits of a typical weight-loss program, according to a U.S. study.
Researchers writing in the Archives of Internal Medicine found that overweight and obese adults lost an average of over eight pounds (3.6 kilograms) more when they had personal digital assistants (PDAs) and occasional phone coaching to help them, in addition to a group program.
"The number one mechanism through which people lost weight is self-monitoring, just watching what you eat and keeping a record of it," said Goutham Rao, who wrote a commentary published with the new study.
14: Emotions Could Interfere with Weight Loss
The findings of a survey in the US indicate that the inability to control emotions could throw weight loss programmes off kilter.
In general, gaining self-control over behaviour and emotions related to eating were key to maintaining a weight-loss regime.
Ninety-two percent of the 306 respondents who provide weight loss treatment reported helping a client "address underlying emotional issues related to weight gain."
13: Pumping Botox in Belly Won't Help Weight Loss
Some of the obese are looking to botox shots for easy weight loss -- but now it is clear that they don't, according to a definitive study.
Injecting botulinum toxin A (BTA), or Botox, into the stomach had been believed to delay emptying of the stomach, increase feelings of fullness and reduce body weight.
12: Could an Earlier Lunchtime Help You Lose Weight?
Eating lunch earlier rather than later may help you with that mission.
Dieters who ate early lunches tend to lose more weight than those who had their midday meal late in the afternoon, according to a Spanish study published in the International Journal of Obesity.
The finding doesn't prove that bumping up your lunch hour will help you shed that extra weight, but it is possible that eating times play a role in how the body regulates its weight, researchers revealed.
11: Car Commuters Gain More Weight, Even If They Exercise
People who drive to work every day are packing on slightly more weight than their colleagues who use trains, buses and bicycles to get to work, even if they exercise in their spare time, according to an Australian study. "People who have longer commutes tend to purchase a lot of their food and run a lot of errands on their way to and from work," which influence weight gain, researcher said. In addition, 80 percent of car trips are non-commuting.
10: Stick to a Healthy Diet to Avoid Unnecessary Weight Gain During Pregnancy
A healthy diet and avoiding eating for two during pregnancy helps limit excess weight gain for both women and their babies. "Big babies become big children and big adults later on. If we can reduce that happening, we can have a big public health impact," says Lesley McCowan, professor of obstetrics and gynaecology at the University of Auckland, New Zealand.
"Babies born large are at risk of traumatic birth, and caesarean delivery increases the chance of complications for the mother," says McCowan, according to an Auckland statement.
9: Don't Skip Meals to Shed Weight
Maintaining a food diary faithfully and not skipping meals could be one of the safest and surest ways of shedding weight, especially for obese postmenopausal women, a study says.
"When it comes to weight loss, evidence from randomised, controlled trials comparing different diets finds that restricting total calories is more important than diet composition such as low-fat versus low-carbohydrate," said McTiernan.
8: Soft Drinks Make It Harder to Lose Weight: Study
Avoid soft drinks, as they could alter the way your body burns fuel and make it harder still to lose weight, says a study.
"This study proves our concerns over sugary drinks have been correct. Not only can regular sugar intake acutely change our body metabolism," said Hans-Peter Kubis of Britain's Bangor University, who led the research.
7: Eat Smaller Bites To Lose Weight
A team of scientists led by one of Indian origin have suggested that cutting food into smaller pieces can help dieters shed those extra kilos. A serving cut into several pieces will appear more filling even if contains the same number of calories.
"Cutting up energy-dense foods into smaller pieces may be beneficial to dieters who wish to make their meal more satiating," the Daily Express quoted Devina Wadhera, lead researcher at Arizona State University, as saying.
6: Will I Lose Weight Only with Cardio?
To burn the maximum amount of bodyfat in the least amount of time, it is ideal to have a good combination of diet, weight training and cardio. So yes, cardio is helpful in weight loss. However if one is to only rely on cardio then the results will not be optimal, especially if a lot of weight is to be lost. The problem with regular cardio like running, cycling, etc is that the body soon adapts to the relatively low intensity of these activities and thus actually burns lesser calories per minute with time.
