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BUSTING MYTHS ABOUT WEIGHT LOSS

BUSTING MYTHS ABOUT WEIGHT LOSS

It is said that in America about two in every are overweight and around 36 percent of U.S. adults are obese. The topic of Weight loss is itself  surrounded  by many misconceptions. Are you too  confused about what weight loss advice to follow and what not to? We got you covered. Let’s explore together and separate facts from fiction. Here are some common myths about weight loss.

Myth 1: Cutting Off Carbs Is Mandatory

Many times carbs or carbohydrates are blamed for weight gain. In many cases low carb and high protein diets are practised for the purpose of losing weight. Which really makes you wonder, are carbs bad for you? The answer is ‘No’ . It has been seen in scientific studies that omitting carbohydrates from diet is not the right move as they are the primary source of energy and in most cases do not lead to weight gain. It is actually the question of what type of carbs to consume and what to avoid. It has come to attention that whole foods, high in carbs, are actually beneficial. Whereas, carbs that are refined are the real culprits behind weight loss.

Myth 2: Crash Diets Can Have Long Term Benefits

Crash diets are often opted by people as they promise rapid weight loss in a short duration of time. But such diets are not sustainable in the long run as they can cause poor nutrition, rebound effect, abnormal heart rate and constipation. After crash diets it was observed in a study that 40 percent of the participants gained weight more rapidly. Especially in countries like America where convenience foods are prevalent it is advised to adopt sustainable weight loss strategies for lasting success.

Myth 3: Cut Off Fats From Diet

Fats provide more calories as compared to carbs. Fats give the body about 9 calories per gram. Even though they are so dense in calories and are present in abundant amounts in junk foods, keeping the consumption in a healthy range will not cause you to gain weight. Foods claiming to be low fat might have less fat but they can be compensated with excess sugar in place of fats therefore, it is important to check the labels present on the packaging. Also healthy fats like nuts, avocado and olive oil are desirable for the proper functioning of the body.

Myth 4: Weight Loss is a Linear Process

Weight loss is not a linear process there may be some days when you will lose weight while others where you may not. This type of fluctuation is natural. This could be influenced by carrying excess water weight and it is very common in women during the menstrual cycle. Other reasons that can cause weight fluctuation is sleep deprivation or your digestion can be off.

Myth 5: Obesity Has Nothing To Do With Biology

There are a number of factors that play a role in weight loss  and biology is one of them. There are many pathways, hormonal and biological  in the body that regulate the weight of the body. In people who are obese their pathways have become dysfunctional. Obesity also has a lot to do with genetics and health disorders like PCOS, Hypothyroidism and depression which can make losing weight difficult but it does not mean that it is impossible, it just means that it needs a little more effort. 

THE RELATION OF SLEEP DEPRIVATION WITH WEIGHT LOSS

THE RELATION OF SLEEP DEPRIVATION WITH WEIGHT LOSS

As we know that sleep plays an important role in the well being of the body, mood and brain performance. According to studies done it has come to attention that sleep and weight loss are connected with each other. In America it is observed that with the decrease in the duration of sleep the body mass index of the people has also increased which has become one of the factors that lead to obesity. It has also been observed by research that lack of sleep can also result in many metabolic disorders and some life threatening diseases as well.

Effect on  Appetite 

It has been seen that people that have had less hours of sleep have increased appetite. The scientific reasoning behind it is that the neurotransmitters i.e. Ghrelin that stimulates hunger, becomes active which leads to high calorie intake. Studies have also shown that people who were deprived of sleep had higher craving, bigger portion sizes and had more fat consumption. A sleep deprived person consumes 385 more calories than a person with a healthy  sleep schedule.

Dysregulation of Metabolism 

Sleep also affects the chemical reactions going on in the body known as the metabolism. During sleep a slow metabolism is promoted. It has come to attention that sleep deprivation can lead to dysregulation of metabolism. Keeping yourself awake for extra hours disrupts the body’s circadian rhythm, which might lead to gain in weight. Studies have also revealed that people who lack sleep are more susceptible to disorders like type 2 diabetes. 

Physical & Mental Aspects

Among the sleep deprivation symptoms are laziness and lack of energy that can result in moody, angry agitated behaviour. The sleep deprived brain has dull activity in the frontal lobe of the brain that is used to make decisions making your judgments clouded. While a  person with a healthy sleep cycle would be able to resist the cravings of junk food easily, a person whose brain is tired will have less willpower to say ‘No’ to their junk food cravings.

Tips for Better Sleep

Here are some tricks that can help you achieve a sound sleep;

  • Turn off your electronic devices i.e. laptops and mobile.
  • Meditate, read or take a nice bath before sleep.
  • Avoid caffeinated drinks like tea, coffee and sodas before sleep. 
  • Melatonin, a natural sleep hormone, is stimulated in the dark so it is advised to turn off the lights at bed time.
  • Exercising regularly can improve the quality of sleep.
  • Stop eating right before going to bed. 
  • Maintain a sleep schedule.

Besides weight loss, it is important to note that sleep plays a crucial role in maintaining a healthy body. Not having the appropriate duration of sleep can lead to depression and a wide range of medical conditions like obstructive sleep apnea, restless legs syndrome, diabetes and high blood pressure. A person who does not prioritise sleep is putting his health at various risks. 

HEALTHY EATING HABITS FOR WEIGHTLOSS

HEALTHY EATING HABITS FOR WEIGHT LOSS

It is observed in people that in order to lose weight at a fast pace people opt for diets that are unhealthy and while can help you lose weight drastically it is not beneficial in the long run. Your diet plays a very important role in weight loss, only exercise will not make you achieve your desired goals. Gaining weight is much easier than losing it therefore it is advised to be mindful while choosing what food to consume. So, let’s get started and learn how to do,

Watch Calories You Are Drinking 

As drinks in the market can have a lot of sugar added to them they could be high in calories. Even if you switch to a diet and use carbonated beverages or drinks containing zero calories they still have some amount of artificial sweetener. Therefore it is better to go for the natural zero calorie drink, known as water. Which boosts the metabolism and ultimately helps in weight loss. To not make it boring and encourage yourself to drink water add slices of citrus fruits like lemon, orange, berries or mint leaves.

Eat More Vegetables

Fibre and water are present in high quantities in fruits and vegetables.You can start your day with a plate of fruits in addition to your normal breakfast. This will keep you full for the whole day. Besides weight loss plant foods have countless other benefits as well. It has been proven through research that people who have a plant based diet have lower weight. Eating plants can make you feel fuller and you do not consume as much calories.

Control Your Portion SIze 

It is important to control the portion size. For managing the calories you consume one should consider controlling  the portion size by age. You can get to know how to eat in a healthy way by consulting a doctor specialising in the field. Look at the packaging of the packaged food and see the size of the serving mentioned on the packet. Another way to manage your portion size one can make versions of your favourite foods in a smaller portion. 

Avoid Late Night Snacking 

Snacking on food that has sugar in high amounts can cause interruption in your sleep. Also mindlessly snacking at night while watching T.V. before bed can lead to gain in your weight due to increase in the intake of calories. If the time of when you eat something can cause weight gain if unclear it has other negative impacts on the body like indigestion and sleep problems. Therefore, it is advised to consume overly processed food and food with high sugar content in moderation.

Practise Mindful Eating

Mindful eating and weight loss go hand in hand. It involves being aware of the signals of your body, assessing the level of your hunger, knowing about what you are eating, eating it slowly without any distractions and savouring every bite. This not only helps you have a better eating experience but also improves digestion and prevents overeating .

Drink More Water 

Do you know that by drinking an extra cup of  water you can lose weight that is equal to walking about 2 miles? Drinking 1 percent  more water can make you consume less calories and also suppresses hunger. Consuming water boosts the metabolism, detoxifies the body, burns fats and reduces the liquid calorie intake as it has zero calories. 

HYDRATION FOR WEIGHT-LOSS

Optimising Hydration for Weight-Loss

In the pursuit of a healthier lifestyle and effective weight loss, one often seeks a multitude of strategies and solutions. Amidst the myriad of advice, there’s a simple, accessible, and often underestimated ally—water. Water consists of about 75% of our body, is one of the first facts we learn about. Everyone is aware of water, its immense benefits and its necessity to run the machinery of the human body. But do you know? That water can actually help you lose the unnecessary fat in the body. Now, we are not saying that if you drink eight glasses of water one day you will be light as a feather the next no, of course not. When losing weight a number of factors contribute towards your goal. Let’s consider an analogy shall we? Imagine a football field where the goal is weight loss, you are the ball, the football players are named as diet plan, exercise, consistency and water while playing a game against the other team  they work together in harmony to move you to score the goal.

Benefits 

Appetite Control

Water is a natural elixir. It has come forward after many studies that water actually helps in controlling your appetite. As thirst is stimulated by the same part of the brain as hunger therefore incase of mild dehydration your brain preserves it as hunger. If you drink  a glass of water before having your meals it can help you suppress hunger and possibly stop you from overeating. 

‘It has been shown by studies that by drinking water in the morning the calories consumed can decrease.’

Calorie-free Hydration

Water has zero calories. It is a prime hydration drink. As you know that other beverages have added sugar and therefore hinder your weight-loss journey. Consuming water your daily calorie intake can decrease significantly. Making water your primary beverage reduces the risk of unintentional calorie consumption, fostering a more mindful and intentional approach to hydration. Instead of consuming artificial sweeteners in your diet one can incorporate water in their daily routine and add natural flavours like cucumbers, citrus fruits or mint.

Boosts the Metabolism

Many of the metabolic functions occurring in our body need water. Therefore, water helps in effectively converting food into energy. This helps us in burning the potential calories. To say it in scientific terms, water actually helps increase the rate of lipolysis i.e. the breakdown of fats and lipids into fatty acids. This helps in the long term aspect of weight loss.

Enhances Performance of Exercise

Water plays a key role in keeping you hydrated during your workout sessions. Proper fluid balance supports endurance during workouts, promoting more effective calorie burning. Hydration has a significant role in optimal physical performance. Staying hydrated can help in maintaining the blood volume. As water can dissolve electrolytes, the electrical energy of these electrolytes can help trigger the muscle to contract.

Removes Toxins

Water helps in removing the wastes from  the body. Consuming water helps in removing bacteria from the urinary tract, keeping the kidney healthy and it also reduces risks related to kidney stones. Adequate water intake flushes toxins from the body, supporting the liver and kidneys in their role of breaking down and eliminating waste.

Strategies for Increasing Water Intake

  • Make a schedule or set a timer to meet your desired water count. Now how much water should one drink? According to studies it is said to drink at least 3.7 litres of water for men and about 2.7 litres for women.
  • Add Natural flavouring to trick yourself to consume water.
  • Keep a water bottle with you at all times.
  • Replace sugary beverages  with water.
  • Keep an eye on the colour of your urine to check your hydration status.

Lastly, you should remember that weight-loss is a process that requires consistency and results don’t appear overnight. The takeaway of this article is to embrace the refreshing power of water not just as a life source, but as a key player in the intricate dance of weight loss.

Psychology of Weight Loss

The Psychology of Weight Loss: Understanding the Mental Aspects of Weight Management

Weight loss is more than just about eating less and exercising more. It is also a psychological journey that requires motivation, self-control, and a healthy relationship with food. Understanding the psychology of weight loss is essential for developing effective strategies for achieving and maintaining a healthy weight.

Here are some of the key psychological factors that influence weight loss:

Motivation:

Motivation is the driving force behind any behavior change. Losing weight requires a strong commitment to making lifestyle changes and sticking with them over time. People who are successful at losing weight are typically those who are motivated by a desire to improve their health, appearance, or overall well-being.

Self-control:

Self-control is the ability to resist temptation and make healthy choices. It is important for resisting unhealthy foods, controlling portion sizes, and sticking to an exercise routine. People with strong self-control are better able to delay gratification and make choices that are in their long-term best interests.

Emotional eating:

Emotional eating is the tendency to use food to cope with stress, boredom, or other negative emotions. This can lead to overeating and weight gain. People who engage in emotional eating often have difficulty identifying and managing their emotions in healthy ways.

Body image:

Body image is the way you perceive your body. Having a negative body image can make it difficult to lose weight. It can also lead to unhealthy eating habits and disordered eating behaviors. People with a positive body image are more likely to accept their bodies for who they are and to make healthy choices for their bodies.

Self-esteem:

Self-esteem is your sense of worth. Having low self-esteem can make it difficult to believe in yourself and your ability to lose weight. It can also lead to self-sabotaging behaviors. People with high self-esteem are more likely to believe in themselves and their ability to achieve their goals.

In addition to these factors, other psychological factors, such as stress, social support, and perfectionism, can also play a role in weight loss.

Addressing the psychological aspects of weight loss is essential for achieving long-term success. Here are some tips for addressing the psychological challenges of weight loss:

Set realistic goals.

Setting unrealistic goals can lead to disappointment and frustration. Realistic goals are small, achievable, and specific. For example, instead of setting a goal of losing 50 pounds in a month, set a goal of losing 1 pound per week.

Challenge negative thoughts.

Negative thoughts can sabotage your weight loss efforts. 

Challenge negative thoughts by replacing them with positive, realistic thoughts. For example, instead of thinking “I’m going to fail at this,” think “I’m taking this one step at a time.”

Develop healthy coping mechanisms.

If you use food to cope with stress, boredom, or other negative emotions, develop healthy coping mechanisms instead. Exercise, relaxation techniques, and spending time with loved ones are all healthy ways to cope with difficult emotions.

Practice self-compassion.

Be kind to yourself and accept that there will be setbacks along the way. Everyone makes mistakes. The important thing is to learn from them and keep moving forward.

Seek professional support.

If you are struggling to manage the psychological challenges of weight loss on your own, seek professional support. A therapist or counselor can help you to develop coping skills, address underlying psychological issues, and make sustainable lifestyle changes.

Remember, losing weight is a journey, not a destination. There will be ups and downs along the 

way. The important thing is to stay focused on your goals and to keep moving forward. By understanding the psychology of weight loss and developing healthy coping mechanisms, you can increase your chances of achieving long-term success.

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