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10 Ways To Focus On Your Weight Loss Goals

This post is for those who may be struggling to lose weight – as you may have guessed from the title. I’ve changed the title of this article from  ‘The 10 Biggest Weight Loss Mistakes You Can Make’ to 10 Ways To Focus On Your Weight Loss Goals – for two reasons; 1) It fits the subject area of this site better, 2) I’ve given the title a more positive spin. This is an excellent article from Psychology Today written by Sherry Pagoto, Ph.D. She explores 10 reasons why essentially a lot of people fail with their weight loss goals. I’ve excerpted 3 of my favourite points. Read each of them and put your positive spin on them as you feel fit to help you reach your weight loss goals – if indeed you have any!

Ways To Focus On Your Weight Loss Goals1. NO EXERCISE – You can begin to lose weight through dieting (reducing your calories) alone, but the majority of people will not keep the weight off this way. People who dislike exercise are often the ones who attempt a diet only weight loss program. You will find that your weight will plateau early on because you can only reduce your calories so much. Dieting also lowers your metabolism, which makes every next pound harder to lose than the last. Exercise increases metabolism which will make continued weight loss and maintenance easier.

3. WEIGHT LOSS TAKES THE BACKSEAT – I would love to play piano and speak Italian, however I admit that I have not put in what I know is the hard work necessary because I have prioritized other things above these wants. The end result is that I cannot do either. It takes more than wanting something to making it happen, it takes prioritizing. I often see people who are unsuccessful with weight loss constantly putting other life activities as higher priority than weight loss. Healthy behaviors take a backseat to almost anything else that comes up. “I was going to exercise, but I decided to help the neighbor with her garage sale instead.” People who are successful seem to have a “come hell or high water” attitude when it comes to healthy lifestyle—they do it daily no matter what.

7. STRESS – People who are encased in an extremely stressful life that doesn’t allow much or any time for self-care are routinely unsuccessful at weight loss. For many people, losing weight is more about restructuring their life to allow them time to engage in healthy habits than it is about learning what to eat. If you are so overcommitted that you truly cannot find the time to exercise on most days of the week, you may be under too much stress. We only get one life. Make time to take care of yourself.

Click here to view the whole article on Psychology Today

If you read all 10 ways to focus on your weight loss goals, you’ll have also seen that skipping meals and fad diets are featured. I wholeheartedly agree with these points (having done extensive research for an ebook I actually wrote in the men’s fitness niche). Eating 3 large meals a day is not conducive to maintaining a quick metabolism. It’s much better to eat 6 smaller meals closer together so your body doesn’t enter starvation mode and start to store fat.  Steer clear of fad diets – the creators should be shot! (Unless as the author says, it’s down to disease that you have to lose weight fast.)

 

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40 Ways To Focus On Your Weight Loss Goals

If you’ve ever joined a weight loss program, and failed, you’re among the majority by far apparently. Here are 40 ways to focus on your weight loss goals which are written as mistakes people make, but rearrange them, and you have 22 ways to focus on achieving your goals, rather than failing with them. They are written by Peta Bee for the Daily Mail, and quite a few of them are pretty original, like eating off the wrong coloured plate and saying “I can’t” rather than “I don’t” when offered certain foods, and listing to the wrong type of music when eating, can actually cause you to eat more.  I’ve excerpted the first 5 of 22 points:

Yoga For Focus And Weight Loss1 Eating cereal for breakfast. A U.S. study found breakfast cereal sweetened with sugar left overweight participants hungry before lunchtime, and they consumed more calories a day than those given an egg for breakfast (the protein kept them full). Egg eaters also had significantly lower levels of ghrelin, a hormone that stimulates appetite.

2 Having milk in your tea. Last year, Indian scientists found tea contains high levels of compounds, theaflavins and thearubigins, that help to reduce the amount of fat absorbed by the gut, and can cut cholesterol. However, proteins found in cows’ milk neutralise this ability. Drink your tea black.

3 Eating white bread. Too many refined carbs, especially white bread and white rice, can lead to weight gain, particularly around the midriff, found researchers at Tufts University in Boston.

Two groups ate roughly the same number of calories each day, but those who ate mostly refined carbs added a half inch on their waist per year compared with those eating unrefined ‘whole’ foods such as vegetables and  wholegrain bread.

4 Not reading food labels. A study in the Journal of Consumer Affairs showed that people who habitually read food labels as well as taking exercise lose more weight than those who merely exercise. What’s more, those who only read food labels and are sedentary lose more than those who exercise but ignore the food labels.

5 Drinking too much fruit juice. Fruit juices and other sugary drinks have a stronger impact on weight than calories from solid food, according to a study in the American Journal of Clinical Nutrition. Cutting out just one sugary drink a day resulted in a weight loss of more than 1lb after six months. Read the full article here

I think if you applied all of these 40 ways to focus on your weight loss goals, you’d be on to a winner – almost without having to invest in any fitness program. They all make a lot of sense. Having written an ebook myself in the men’s health and fitness area, through extensive research and by pairing up with experts, I see a lot of common ground here. Being stressed and not sleeping enough feature in the list too – both of which affect your hormone levels and thus your ability to burn fat, and of course hinder your ability to focus.

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