Common Weight Loss Errors [الأرشيف]

مشاهدة النسخة كاملة : Common Weight Loss Errors

nowwara

06-09-05, 05:37 AM

Gluttony, Sloth and Not Counting Calories: How to Avoid Common Weight Loss Errors
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by Kathleen Donnelly for MSN Health & Fitness

High on any list of weight loss mistakes you'd expect to find one of the original seven deadly sins: gluttony. And if gluttony means regularly consuming portion sizes that might be best measured in bushels, many of us are going to have more than one problem when it comes to fitting through the Pearly Gates. 
"It's not the food, it's how much you're eating," says Jane Kirby, a registered dietitian and author of the recently revised guide, "Dieting for Dummies" (John Wiley & Sons, 2003). "People on a low-carb diet might think, 'I can eat all the ham and Swiss cheese rollups dipped in mayonnaise that I want.'" She sighs. "No, you can't. It's portion, portion, portion."
We've known about at least one deadly sin of weight loss for a long, long time: Eating too much too often is not a winning strategy. It doesn't matter that ham and cheese is low in carbohydrates, or, for that matter, that bagels are fat-free. You cannot eat more calories than you expend day after day and expect to have a happy experience on the scale. 
This brings us to a second big mistake many dieters make:
Trusting in a miracle diet. We all want weight loss to be quick and easy, and if it means six weeks of eating nothing but somebody's secret recipe for slimming soup, we'll do it. Unfortunately, it's not taking off the pounds that bedevils many dieters, it's keeping them off. That's why many weight loss researchers prefer the term "weight management" to "dieting." Staying fit and healthy – and at a reasonable weight – is not something you do for six weeks. It's a lifelong commitment. And no one can eat that much soup.
Not counting calories. At its most basic, losing weight is a matter of taking in fewer calories than you expend. So as tedious as it sounds, Kirby says calories do count, and counting them can help you stay on track. For example, ignoring the nibbles and sips you take each day can foil your weight loss plans. An energy bar and a sugary sports drink – even if you consume them at the gym – both count toward your daily calorie total. 
Eating too little. If eating too much is bad, shouldn't sealing your lips to everything but leafy greens and an all-purpose vitamin work? Not necessarily. Eating too few calories may slow your metabolism, the process your cells use to burn food and create energy. Researchers vary on how few calories it takes before you slip into starvation mode and begin conserving calories, and the number depends on your own body and activity level. But as a general rule, Kirby says, going below about 800 calories a day may be counterproductive. 
Expecting too much. How much weight do you want to lose, and how fast do you want to lose it? If the answer gets you back to your junior high weight in a week or two, it's probably not a reasonable goal. Keep in mind, says Kirby, that losing just 5 to 10 percent of your body weight – that's 10 to 15 pounds if you weigh 200 pounds – can provide health benefits as well as make you feel like a winner. Once you attain that goal, you can always set another.
Skipping exercise (also known as sloth). Let's revisit the calories in vs. calories out concept: Exercise burns calories. Therefore, add exercise to your routine and the "calories out" part of your equation jumps up. But just as important, says Cedric Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise, is what exercise does for your resting metabolism. It takes more energy to maintain lean tissue than it does to maintain fat. So, by building your lean tissue, exercise helps you burn calories even when you are not moving. Because of this, Bryant adds, research shows that people who are physically active are more likely to keep weight off once they lose it. 
Neglecting your exit strategy. No matter how you choose to lose weight – especially if you opt for a "miracle diet" – make a plan for keeping the weight off. You've come too far to go back to your old eating and exercise habits, which led to weight gain in the first place. 
"One big deadly mistake is thinking that you are going on a diet, and when it's over, that's it," says Kirby. "If people can think more about doing something good for themselves, as opposed to denying themselves, I think they'll find it a more successful strategy."

iffat

10-09-05, 07:08 AM

Assalamu Alaikum

Dear ANWAAR

This is really a very good article, thank you for posting it. It is the nature of human being that we rush things we expect too much and we put too little efforts. Also we commit always the same mistake we do not plan properly. Even dieting needs plannig, similarly to quitting any bad habit for example smoking, it is very common to see smokers failing quitting smoking because they don't plan it right. "So the point is Good planning strategy"



Iffat

norhansayed

10-09-05, 08:19 AM

salam alaikom

this is really helpful 

although i was never sad for not eating ham or swiss cheese :smiley36::smiley36::smiley36:

there is mahshi or pizza or fries:smiley11:

thank you sweets

sakshi

07-03-06, 10:46 AM

also many times i have seen that people make the mistake of overdoing exercises to get weight loss and as a result end up doing nothing, so this at the end makes them feel sick and in the bed for many days, so apart from eating the right methods of exercises should also be known.

786rani

07-03-06, 01:41 PM

i have tried too many diets and they worked 4 the first week then i couldn't carry on!!!

iffat

08-03-06, 04:45 AM

MY dear

You need to consult a dietetian because weight loss needs patience and time, but it will happen with some perseverence and a strong will

Good luck

786rani

08-03-06, 09:51 AM

iffat,

my mother's lost 3 stone in 2 yrs without a dietician if she can do it anyone can!!!

except me!!!

rani

sakshi

16-03-06, 06:55 AM

Hi, one thing that I got to see in these last few days and which also helped me a great deal in enriching my knowledge about the various kinds of foods and the diets. I think all of you would get help if you get to know the various details about the diets from http://www.imsickofbeingfat.com/forum/food-diets/, specially if dieting is concerned with some health conditions.

786rani

17-03-06, 09:48 AM

thankyou

rani

iffat

22-03-06, 12:07 AM

Dear RANI

With weight loss there are two important steps you should follow:

1- First change your attitude by that I mean instead of convincing yourself negatively that you cannot do it (you said:

"y mother's lost 3 stone in 2 yrs without a dietician if she can do it anyone can!!!

except me!!"

Try to think positively and change your sentence to

"y mother'sost 3 stones in 2 years without a dietican if she can do it anyone can and

surely Rani can"

2-Don't loose hope and get help (motivation is the key):

Put a long term goal for yourself, a time frame and a plan then follow it, weight loss is like quitting smoking it needs perseverence, patience and a long term planning. You might fail many times but you need to keep trying and it will work at the end. Don't be in a hurry, take it easy there is no magic it is a matter of time, don't look for easy quick solutions, it takes time but it will work The most important message Do not loose hope and take the action as it is your health and your choice !

I am more than happy to help you in any way

Iffat