The diet paradox: why your subconscious makes you crave naughty foods

Diets which require the dieter to follow rigid rules or forbid them from certain foods increase the risk of overeating.

 

Understanding how your brain responds to food could be the key to losing weight

The UK’s diet industry is thriving to say the least. More than half of British adults try to lose weight by controlling their calorie intake each year. Unfortunately, losing weight is not as easy as turning down a biscuit, or opting for salad. And even those who have been successful in their dieting endeavours find it difficult to do.

So why is it that even when we have the best of intentions, dieting is so difficult? Why can’t we control those cravings?

We’ve all done it: walked past a tasty-looking supermarket stand, or smelled something delicious and immediately started drooling over whatever treat is on display, regardless of calorie content or nutrition. Sensory food cues like these can be difficult to ignore and aren’t just triggered by taste or smell – advertising or brand logos can tempt us in, too.

When we are hungry, the hormone gherlin stimulates the brain, which means that we notice food cues more. Researchers have also found that our brains pay more attention to cues for unhealthy foods – those which are high in sugar and fat – than healthy foods, when we are hungry. In studies where pictures of high-calorie foods were shown to participants, it was found that the cues elicited anticipatory appetite responses, such as salivation, cravings and a reported desire to eat.

All of this together means that the attention-grabbing properties of high-calorie foods are likely to present a significant challenge for individuals who are attempting to lose weight – particularly if their diet makes them feel hungry.

On a positive note, it may be possible to train ourselves to ignore tempting cues. One study has shown that participants who were taught to ignore high-calorie food cues on a computer-based task consumed fewer snack foods than those who were trained to pay attention to them.

Forbidden foods are more tempting

Dieting often involves “giving up” more pleasurable foods in an attempt to reduce calorie intake. But if we are asked to avoid eating a food we enjoy, researchers have found that we will crave it – and even have a greater desire to consume the forbidden item than if we have not been deprived.

 

The more we deprive ourselves of tempting foods, the more we want to eat them

In another study, frequent consumers of chocolate were asked not to eat any for a week. In this case, the participants found images of chocolate and other high-calorie food items more salient – the deprivation had made them want the high-calorie foods more – than the chocolate eaters who had not been deprived. In addition, when asked to taste a forbidden food, it has been found that research participants who have been deprived of it will typically consume more calories.

All of this means that even when dieters attempt to avoid foods that are pleasurable, the behavioural and cognitive response to deprivation may inadvertently be creating more temptation.

The “what-the-hell” effect

When trying to lose weight, choices about what to eat and when it should be eaten are usually constrained by the rules of a chosen diet plan. But rigid dieting rules are problematic, as any eating behaviour that does not rely on the physiological signals of hunger increases the risk of overeating.

Another problem with dieting rules is that only a small violation – a sneaky slice of cake, for example – is enough to derail the whole diet. Researchers call this the “what-the-hell effect” – and it has been demonstrated in a number of laboratory experiments. Studies consistently show that dieters who believe they have consumed a high-calorie snack – and so have broken the rules of their diet – will consume more calories during a later meal than those who do not think they have violated the rules.

Although in real terms eating a few extra calories is unlikely to have a major impact on a diet, such lapses can have a bigger psychological impact. Dieting “failure” is likely to trigger negative emotions such as guilt or stress, both of which are known to cause overeating.

So what can be learned from all of this? Diets which require the dieter to follow rigid rules or forbid them from consuming foods they enjoy appear to be problematic, as they paradoxically increase the risk of overeating. Instead, it may be useful for dieters to acknowledge that humans are inherently drawn to high-calorie foods and that these cues present the most temptation if we are hungry.

Rising rates of obesity mean that many more of us are turning to diets to lose weight. However, while there is no perfect diet to help us achieve our health goals, understanding how the brain works, and recognising the psychological effects of dieting may help us regain control in the face of temptation.

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11 Reasons Why You're Not Losing Belly Fat

Belly fat won't budge? Genetics, hormones, or easy-to-fix mistakes could be to blame. 

Belly fat blues

Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge.

You're getting older

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.

You're doing the wrong workout

A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

You're eating too many processed foods

"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.

You're eating the wrong fats

The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.

Your workout isn't challenging enough

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you're going all out for as long as you can. If this sounds intimidating, think of it this way: you'll burn more calories in less time.

You're doing the wrong exercises

Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.

You're stressed

Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

You're skimping on sleep

If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.

You're apple shaped

If you tend to pack the pounds around your middle rather than your hips and thighs, then you're apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.

You're sick

If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. "If you're an apple shape and overweight, it's a good idea to see your doctor," Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic.

You're unmotivated

Are you committed to the work needed to lose belly fat? "Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training," Dr. Kashyap says. "If you are willing to do the work, you can move past genetics and lose it."

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Motivational Tip of the Day

Motivational Tip of the Day

Stroke breakthrough: Eating THIS trendy diet can lower cholesterol

STROKES can be caused by high cholesterol levels. However, eating a plant-based vegetarian diet could help.

 

Stroke news: Eating a plant-based diet can lower cholesterol

 

Research has found a plant-based vegetarian diet is associated with lower cholesterol levels.
A study published in Nutritional Reviews found the reductions were greater compared to omnivorous diets. Plant-based vegetarian diets contain no meat and are made of lots of vegetables, whole grains, nuts, seeds, legumes and fruits. An omnivorous diet, however, includes both plant and animal foods.

 

Stroke news: High cholesterol can lead to a heart attack

 

Plant-based vegetarian diets lowered cholesterol more than omnivorous diets.

In the study, they found that a plant-based vegetarian diet is associated with total cholesterol that's 29.2 mg/dL lower.

Additionally, in clinical trials, a plant-based diet lowered total cholesterol by 12.5 mg/dL.
High cholesterol can cause stroke, heart attack and heart disease. The researchers believe the link may due to the association of a plant-based diet with a lower body weight, a reduced intake of saturated fat, and an increased intake of plant foods which are naturally rich in components such as soluble fibre, soy protein, and plant sterols.

Stroke news: Omnivorous diets contain both plant and animal foods

 

"The immediate health benefits of a plant-based diet, like weight loss, lower blood pressure, and improved cholesterol, are well documented in controlled studies," said study author Susan Levin.
“Our goal with studying plasma lipids throughout the lifespan is to capture the net risk reduction of using a vegetarian diet to control lipid levels. We hope to empower patients with new research about the long-term cardiovascular health benefits of a vegetarian diet, which include a reduced risk of a heart attack, stroke, and premature death."

Cholesterol is a fatty substance known as a lipid, and is vital for the normal functioning of the body.
While high levels of "good" HDL cholesterol are beneficial, too much "bad" LDL cholesterol can lead to heart disease.

Stroke news: Plant-based diets are made up of lots of vegetables

 

The study authors recommend doctors encourage people to transition to a plant-based diet.
Hyperlipidemia - or elevated cholesterol and triglycerides - is often underdiagnosed and undertreated.
However, it can lead to thousands of deaths. Certain foods in particular can help lower cholesterol.
Research published in the journal Nutrition Reviews has found that consuming oats regularly can lead to a reduction of five to ten per cent.

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Motivational Tip of the Day

Tom Kerridge tells how he lost 11 stone – but still enjoyed food

Having lost a hefty chunk of weight, the chef Tom Kerridge decided to share his secrets in a new book. He tells Ellen Manning why his diet plan is delicious – and might even make you happier

“There’s three things that you never thought would have happened five years ago: Leicester City winning the league, Donald Trump becoming President of the United States and Tom Kerridge writing a diet book.”
He chuckles as he says it, but Tom Kerridge is right – nobody could have foreseen that the chef who was, quite literally, larger than life would have released a “diet” book.
You also wouldn’t have predicted that the self-confessed naughty boy would have shifted 11st and changed his diet radically, including giving up alcohol. But he has. And his fourth cookbook, Tom Kerridge’s Dopamine Diet, is one that offers a bit of help to other people trying to do the same.

Writing a “diet book” took the TV chef by surprise as much as the rest of us. It followed a decision as he approached 40 that he needed to “do something” about his weight. He did – and then realised that he might be able to help others by telling them how.

Deciding what not to do

Kerridge, now 43, searched high and low for the right kind of diet to help him “shift a lot of timber”. He split them all into three main types of diet: low-fat, low-calorie and low-carb.
“Then I looked at how I cook, because as a profession that’s what I do, so I couldn’t let it alter that. You’re on TV cooking great food and you have a business where you’ve achieved two Michelin stars cooking food of a particular style, so I can’t do one thing and behave in another way.”
Using his two Michelin-starred pub the Hand and Flowers’ bestselling dish, steak and chips, as the acid test, Kerridge decided low-fat wasn’t for him. Neither was he happy to limit his portion size, meaning calorie-counting was off the list. But when he thought about swapping the chips for greens or a salad – or even an extra steak – it seemed quite appealing.
“If I got rid of the chips and swapped it for something else, I’m still able to eat half of what I love, I haven’t had to cook it any differently, and if I go out for a meal I’m not inhibited by what I’m  ordering.”

Some simple rules

One of the first rules of Kerridge’s diet is if it’s starchy or has sugars in it, don’t eat it. But he doesn’t feel he’s missing out, instead using 25 years’ experience as a chef to “overload” everything else on the plate with flavour, whether it’s using different ingredients or finding different ways to cook things to extract as much flavour as possible.

And he says that as he started looking at the foods he was eating and enjoying, it dawned on him that many were high in the amino acid tyrosine, which helps in the production of the “happy hormone” dopamine, and all of a sudden it “made sense”. That’s where the catchy “Dopamine Diet” title comes from, and his latest book’s recipes feature some of Kerridge’s “dopamine heroes”, such as double cream and yoghurt, beef, chicken and turkey, and chocolate, as well other low-carb foods and dishes.
And while some of the recipes are noticeably “carb-free”, such as a pepperoni omelette pizza, others will have friends and family fooled, he says – as with his tiramisu made with sugar replacements. Plus, he still gets to have some of his favourite treats. “I haven’t given up butter,” he says gleefully. “You have eggs, you can eat cheese and pork scratchings, it’s brilliant. You just have to not have potatoes and booze.”

But he admits it’s still tough at times. “It’s painful, right. You do have to give things up, you do have to have willpower.” That includes resisting alcohol. But developing ways of coping in social situations, plus unwavering support from close friends including fellow chefs Sat Bains and Claude Bosi, have seen him through.

What the experts say about dopamine

“First of all, hats off to Tom,” says Ursula Arens, spokeswoman for the British Dietetic Association (BDA). “Whatever your ‘secrets’ are, it doesn’t go without a lot of willpower, focus and determination so respect, respect, respect.”
For Arens, Kerridge’s diet is another permutation of a low-carb, high-protein diet that works for many people. But it’s the dopamine aspect she isn’t quite convinced by.
“Dopamine is a neurotransmitter and it does link to feelings of wellbeing,” she says, but adds there is little to prove a direct link between certain protein foods and feelings of happiness.
“We eat proteins all the time, they are all a mixture of amino acids, and our body is the grand shuffler of what amino acid goes where to make what. The idea that it’s as simple as, ‘eat a bit of protein and you directly affect levels of dopamine in the brain’ is not proven by a very long degree.
“But the bottom line is it works for him and it may work for others, so good luck. Exactly how and why it works is almost secondary.”

Whatever works

Ultimately, Kerridge has found something that works for him, and now he wants to spread the word. “I’m just a normal bloke – if I wasn’t a chef I’d be driving a white van delivering furniture or something,” he says. “And to be given the opportunity to write a book like this helps me to help other normal people. I’m not telling you how to do it, I’m telling you how I’ve done it, it’s a slightly different thing.”

And while he’s not a lycra-clad Adonis, he is “someone who’s shifted 11st with an understanding of willpower but also an understanding that you can still love food and love what you eat rather than feel like you’re missing out”.
But with so many “diets” emerging every day, is Kerridge worried that his “Dopamine Diet” will be dismissed as a fad?

“It has the word ‘diet’ in the title because it’s based on how I lost weight and losing weight is called being on a diet – that’s just the English language. But it’s actually a cookery book. It’s been measured for carb content because that’s important because it’s a low-carb diet, but what it is is a lifestyle choice that I chose that helped me to lose 11st. I’d love people to take it on board and be inspired by it, and I’m not worried it gets dismissed as a fad because it’s not. It’s just a cookbook. Cook from it!”

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Motivational Tip of the Day

5 Small Tweaks You Can Make To Your Diet To Help Lose Weight

Hacks for a healthier (and slimmer) body

Despite decades of quick fix books, extreme diet plans and health foods, the only full-proof way to lose weight is to eat healthily and do more exercise.

Sorry about that.

There are, however, some tricks you can deploy to help combat hunger and suppress your appetite.

No magic, just a little basic biology that works with your body rather than against it. Though it goes without saying that these measures aren't going to cure anyone with an existing health condition, adding these hacks to your weight-loss plan might give you a leg up.

Drink more water

You don't need us to tell you to drink water, right? You've know that forever. It's just that drinking a large glass of water before meals helps keep your stomach full and prevents you from overeating. It usually takes around 20 minutes for your brain to realise your stomach is full, so drinking plenty of water can help accelerate that process before you eat too much. Simple.

Eat oleic acid

This is the fatty acid which naturally occurs in peanut butter, avocados, nuts and olive oil. It's excellent for helping curb your appetite, a property which has earned it the title "the anti-snacking fat" because it activates the brain area which increases the feeling of satiety, sending out the message: 'I feel full.'

Pick solid foods

Whilst you may be tempted to opt for a liquid lunch like soup when trying to lose a few pounds, research has shown solid foods lead to less hunger, a lower desire to eat and a greater sensation of fullness than those fed a liquid snack. Another study explained that this may be due to the fact solids require more chewing, which can give more time for the fullness signal to reach the brain.

Related Story

Try apple cider vinegar

Apple cider vinegar has a voodoo-like reputation of being a cure-all for skin, hair and weight issues. Though some of the supposed benefits should be treated with caution, research has found that acetic acid, the main component in apple cider vinegar, can suppress body fat accumulation and metabolic disorders. Mix a teaspoon into warm water and drink at times when the hunger pangs strike.

Eat more protein

Although a protein rich diet can be more expensive than plant-based, research shows it will likely increase your chances of losing weight as it keeps you fuller for longer. One study compared weight loss of participants eating a breakfast of either eggs or bagels, but both with the same calories. Those who had the egg breakfast lost 65% more weight and 16% more body fat over the eight-week study period.

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Blood Type Diet: Eating for Types O, A, B, & AB

The Blood Type Diet

The Promise

Could eating a diet based on your blood type -- O, A, B, or AB -- help you trim down and get healthier? That's the idea behind the Blood Type Diet, created by naturopath Peter J. D'Adamo.

D'Adamo claims that the foods you eat react chemically with your blood type. If you follow a diet designed for your blood type, your body will digest food more efficiently. You'll lose weight, have more energy, and help prevent disease.

What You Can Eat

That depends on your blood type. Here's what D'Adamo recommends for each type:

Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy. D'Adamo also recommends various supplements to help with tummy troubles and other issues he says people with type O tend to have.

Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains -- ideally, organic and fresh, because D'Adamo says people with type A blood have a sensitive immune system.

Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. Chicken is also problematic, D'Adamo says. He encourages eating green vegetables, eggs, certain meats, and low-fat dairy.

Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables. He says people with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.

Level of Effort: High

If you don't already know your blood type, you'll need to find that out. The results will determine exactly what you need to do.

Limitations: Depending on your blood type, you may need to severely restrict the foods you eat.

Cooking and shopping: Your blood type will determine your shopping list and your choices when eating out.

Packaged foods or meals? None required.

In-person meetings? No.

Exercise: The Blood Type Diet recommends exercises based on your blood type. For instance, it suggests yoga or tai chi for type A’s, and vigorous aerobic exercises like jogging or biking for up to an hour a day for type O’s.

Does It Allow for Dietary Restrictions or Preferences?

Because the diet dictates that you eat very specific types of food based on your blood type, it doesn't allow much for personal tastes.

For example, if you're a big fan of meat and potatoes, you won't be very happy on the type A diet, which is mostly vegetarian.

There are even recommendations about the types of spices and condiments you can use.

If you're looking for a diet that's gluten-free, you should know that this diet doesn't ban gluten. You may be able to make choices that are gluten-free, if you read food labels carefully.

What Else You Should Know

Cost: D'Adamo recommends a lot of specialty and organic foods (such as soy milk and carob chip cookies), which can be pricey. Vitamin and herbal supplements are also part of the diet.

Support: You do this diet on your own.

What Dr. Melinda Ratini Says:

Does It Work?

One study found that adults eating the type A diet showed improved health markers, but this occurred in everyone, not just those with type A blood type. In 2013, a major review concluded that no evidence exists to support benefits of blood type diets.

It's likely that you would lose weight, though, because the diet can be very restrictive.

Is It Good for Certain Conditions?

The Blood Type Diet makes recommendations based solely on your blood type. So, if you have a chronic condition (say, diabetes), you may be told to eat high protein, while another person with diabetes may have to avoid dairy or chicken. This may conflict with your diabetes treatment plan.

The American Diabetes Association recommends a more practical approach to your day-to-day eating. It also cautions against focusing on specific foods. In most cases it doesn't recommend cutting out any major food groups.

The Blood Type Diet also fails to address other conditions such as heart disease, high blood pressure, or cholesterol. Any needed weight loss is sure to have a positive impact on these conditions. But no matter your blood type, you should follow the same guidelines issued by The American Heart Association (AHA) for a low-fat and low-salt diet.

Also, everyone should aim for 150 minutes of aerobic exercise per week and at least 2 days of strength training per week.

The Final Word

On The Blood Type Diet, you’ll avoid processed food and simple carbs. That may be enough to help you lose some weight. But any weight loss on this diet has not been linked to your blood type.

There’s also no research proving that this diet can aid in digestion or give you more energy.

Although you'll buy and prepare your own foods on this plan, your choices are limited depending on your blood type. So be prepared to spend some time in the kitchen.

The diet may quickly become expensive, too, since the author recommends you buy organics as well as his own line of supplements.

If the Blood Type Diet intrigues you, consider this: The science is stacked behind traditional recommendations for healthy eating for weight loss -- not restrictions based on the type of your blood.

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Motivational Tip of the Day

Can Eating Too Few Calories Stall Your Metabolism?

Learn why cutting out too many calories can keep you from losing weight.

If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.

"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas.

Calories and Your Health
The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus. "You will be at a point where your body is kind of at a standstill."
Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight.
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.
"It is so hard to sustain cutting calories and eating too little. What typically happens is that the person will go in the opposite direction; they will just become too hungry and go into a binging mode," says Lummus. "Because you are getting frustrated by not seeing any weight loss, you just sort of throw in the towel."

Jillian Michaels: 3 Tips for Losing Those Last 10 Pounds

Why is it so hard to lose the last 10 pounds? Jillian Michaels shares her secrets for shedding that stubborn weight.

In addition to sabotaging your weight-loss efforts, eating too few calories can also harm your health. When your body goes into starvation mode, you are at increased risk for the following:

• Abnormally low blood pressure and slow heart rate
• Heart rhythm abnormalities
• Electrolyte imbalances, especially potassium deficiency
• Gallstones
• Hair loss
• Brittle fingernails
• Loss of menstrual periods in women
• Soft hair growth over entire body
• Dizziness
• Trouble concentrating
• Anemia
• Swelling in your joints
• Brittle bones
• Depression

Coming to Terms With Calories

Remember that calories are not your enemy. They are a vital part of a healthy and energetic life. "Your body needs a certain amount of calories just to sustain proper function," says Lummus. This is why fad diets that force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up.

Instead of opting for a fad diet, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.

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15 common mistakes people make when trying to lose weight

Losing weight can seem very tough. Sometimes you feel like you’re doing everything right, yet still not getting results.

You may actually be hindering your progress by following misguided or outdated advice.
Here are 15 common mistakes people make when trying to lose weight.

1. Only focusing on the scale weight 

It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your diet. However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.
In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you’ve consumed.

Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention, which is reflected in scale weight

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If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight.
If you’ve been working out, you may be gaining muscle and losing fat. When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight.
Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much.

Bottom Line: Many factors can affect scale weight, including fluid fluctuations, muscle mass gain and the weight of undigested food. You may be losing body fat even if the scale reading doesn’t change much.

2. Eating too many or too few calories

A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.

For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss. However, recent research shows the calorie deficit needed varies from person to person.

You may feel as though you’re not eating very many calories. But in fact, most of us have a tendency to underestimate and under report what we eat.
In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per da.
You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism.

Bottom Line: Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.

3. Not exercising or exercising too much

During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors (8). If you don’t exercise at all while restricting calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.

By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss.

Over-exercising can also cause problems.
Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response.

Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.

Lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.

Bottom Line: A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective, and it may lead to severe stress.

4. Not lifting weights

Performing resistance training is incredibly important during weight loss.
Studies show lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts belly fat loss.

In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting.

Bottom Line: Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.

5. Choosing low-fat or “diet” foods 
Processed low-fat or “diet” foods are often considered good choices for losing weight, but they may actually have the opposite effect.
Many of these products are loaded with sugar to improve their taste.
For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar (nearly 12 teaspoons.
Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more.
Instead of low-fat or “diet” foods, choose a combination of nutritious, minimally processed foods.

Bottom Line: Fat-free or “diet” foods are typically high in sugar and may lead to hunger and higher calorie intake.

6. Overestimating how many calories you burn during exercise

Mark Cavendish of Great Britain competes in the Cycling Track Men's Omnium Points Race (Getty)

Many people believe that exercise “supercharges” their metabolism.

Although exercise increases metabolic rate somewhat, it may actually be less than you think.
Studies show both normal and overweight people tend to overestimate the number of calories they burn during exercise, often by a significant amount.

In one study, people burned 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more (21).
That being said, exercise is still crucial for overall health and can help you lose weight. It’s just not as effective at burning calories as some people think.

Bottom Line: Studies show people tend to overestimate the number of calories they burn during exercise.

7. Not eating enough protein

Getting enough protein is extremely important if you’re trying to lose weight. Protein has been shown to help with weight loss in several ways.

It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight los.
In a 12-day study, people ate a diet containing 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15% of calories from protein .
A review also found that higher-protein diets, containing 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg), may benefit appetite control and body composition. To optimize weight loss, make sure each of your meals contains a high-protein food.

Bottom Line: High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.

8. Not eating enough fiber

 

 

A low-fiber diet may be compromising your weight loss efforts.
Studies show a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that holds water.
This gel moves slowly through your digestive tract, making you feel full.
Research suggests all types of fiber benefit weight loss. However, a review of several studies found viscous fiber reduced appetite and calorie intake much more than other types (29, 30).
When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed.

Bottom Line: Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods.

9. Eating too much fat on a low-carb diet 

Ketogenic and low-carb diets can be very effective for weight loss. Studies show they tend to reduce appetite, which often leads to a spontaneous reduction in calorie intake.
Many low-carb and ketogenic diets allow unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories low enough for weight loss.
However, some people may not experience a strong enough signal to stop eating. As a result, they may be consume too many calories to achieve a calorie deficit.
If you’re adding large amounts of fat to your food or beverages and are not losing weight, you may want to cut back on the fat.

Bottom Line: Although low-carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat may slow down or prevent weight loss.

10. Eating too often, even if you’re not hungry 
For many years, the conventional advice has been to eat every few hours in order to prevent hunger and a drop in metabolism. Unfortunately, this can lead to too many calories being consumed over the course of the day. You may also never truly feel full.
In one study, blood sugar levels and hunger decreased while metabolic rate and feelings of fullness increased in men who consumed 3 meals versus 14 meals within a 36-hour time frame.
The recommendation to eat breakfast every morning, regardless of appetite, also appears to be misguided. One study found when people skipped breakfast, they took in more calories at lunch than when they’d eaten a morning meal. However, they consumed an average of 408 fewer calories for the day overall.
Eating when you’re hungry and only when you’re hungry seems to be key to successful weight loss.
However, letting yourself get too hungry is also a bad idea. It is better to eat a snack than become ravenously hungry, which can cause you to make poor food decisions.

Bottom Line: Eating too often can hurt your weight loss efforts. For the best results, it’s important to eat only when you’re hungry.

11. Having unrealistic expectations

Jonny (left) and Alistair Brownlee running in the triathlon in Rio

 

Having weight loss and other health-related goals can help keep you motivated. But having unrealistic expectations can actually work against you.
Researchers analyzed data from several weight loss center programs. They reported overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6 to 12 months.
Adjust your expectations to a more realistic and modest goal, such as a 10% drop in weight in one year. This can help prevent you from getting discouraged and improve your chances for success.

Bottom Line: Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more modest to increase your chances of successful weight loss.

12. Not tracking what you eat in any way 

Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.
What’s more, you may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts.
Studies show that tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability.
In addition to food, most online tracking sites and apps allow you to enter your daily exercise as well. Here is a review of several popular calorie tracking tools.

Bottom Line: If you’re not tracking what you eat, you may be consuming more calories than you realize. You may also be getting less protein and fiber than you think.

13. Still drinking sugar

Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, which is a good thing. However, drinking fruit juice instead isn’t smart.
Even 100% fruit juice is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages.
For instance, 12 ounces (320 grams) of unsweetened apple juice contain 36 grams of sugar. That’s even more than in 12 ounces of cola.
What’s more, liquid calories don’t seem to affect the appetite centers in your brain the same way calories from solid foods do.
Studies show that you end up consuming more calories overall, instead of compensating for the liquid calories by eating less later in the day.

Bottom Line: If you cut out sugar-sweetened beverages but continue drinking fruit juice, you’re still getting a lot of sugar and are likely to take in more calories overall.

14. Not reading labels
Failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients.
Unfortunately, many foods are labeled with healthy-sounding food claims on the front of the package. These may give you a false sense of security about choosing a certain item.
To get to the most important information for weight control, you need to look at the ingredients list and nutrition facts label, which are on the back of the container.
You can find out more about how to read food labels in this article.

Bottom Line: Food labels provide information on ingredients, calories and nutrients. Make sure you understand how to accurately read labels.

15. Not eating whole, single-ingredient foods 
One of the worst things you can do for weight loss is to eat a lot of highly processed foods.
Animal and human studies suggest that processed foods may be a major factor in the current epidemic of obesity and other health problems.
Some researchers believe this could be due to their negative effects on gut health and inflammation. Whole foods tend to be self-limiting, meaning they are hard to overconsume. By contrast, it’s very easy to overeat processed foods.
When possible, choose whole, single-ingredient foods that are minimally processed.

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Motivational Tip of the Day

Top 5 Ways to Trick Your Brain into Feeling Full

A busy lifestyle and hectic schedule can have you eating in a rush, and oftentimes inhaling your food instead of savoring it. This prevents you from embracing all of the senses that promote satisfaction, such as sight, smell, touch, and taste. Without these, your body can still feel deprived and dissatisfied, even after chowing down a complete, wholesome meal! This sends hunger signals to your brain that aren’t entirely accurate, resulting in overeating or needless snacking. A regular pattern of this can trigger weight gain, and wreak havoc on your healthy lifestyle goals!

If you can’t escape the constant demands of your daily agenda and have no choice but to eat on the go, you might find yourself feeling hungry, even when you’re not! Luckily, you can manipulate yourself into feeling full with just a few simple tips and tricks. Here at SkinnyMs., we’re clueing you in to some foolproof hacks that’ll trick your mind into feeling full, and prevent you from going overboard. Make these strategies a regular habit, and take control of your hunger!

1. Make an apple your appetizer.

 
 …An apple-tizer, if you will. Enjoying a crisp, juicy apple before a meal will have you consuming fewer calories overall, according to experts. Thanks to its high water and fiber content, this nutritious, low-calorie fruit will suppress your appetite and have you feeling full faster. No wonder apples make a powerful weight loss weapon!

2. Hydrate Hydrate Hydrate!

 
 Consume plenty of water or clean, low-calorie fluids like herbal teas throughout the day. More often than not, your body’s hunger signals are actually just a sign of dehydration, so staying hydrated definitely helps control your appetite. Fluids also take up a bunch of storage space in your stomach, helping you reduce your overall calorie intake since they fill you up quicker. Increasing your water intake will replenish your system and boost your metabolism as well, so drink up!
Did you know simply drinking more water can help you achieve a slimmer figure?

3. Go for a quick walk or jog.

Getting your heart rate up and blood pumping can work wonders, especially on your brain! It’s easy to allow hunger to consume your mind as you sit in front of a screen. Close your computer monitor, put your phone down, and get outside for a quick walk or jog- anything to promote some blood flow! Research shows that blood circulation around your muscles can suppress your appetite and keep hunger at bay.

4. Prioritize protein at meals.

Research shows that the energy your system derives from protein has a more powerful satiating effect than carbohydrates of fats. That said; tackle the chicken, fish, or tofu portion of your meal first before going after everything else. This will trick your brain into feeling full, and prevent you from overeating. Also, make sure you’re consuming enough protein throughout the day! A diet deficient in protein will certainly cue those tummy grumbles, and might lead to overeating or unnecessary snacking.
Squeeze protein into your morning meal, and begin your day with a breakfast that’ll keep you satisfied for hours on end.

5. Spice up your dishes!

Spices can do more than add bold, savory flavor to your meals. In fact, spices can have a dramatic effect on your appetite, and serve as a secret weapon when it comes to weight loss. Hot spices like cayenne pepper and chilies contain capsaicin, a compound that boosts the metabolism, burns fat, and wards off hunger. Meanwhile, beloved superfoods like cinnamon and garlic send fullness signals to the brain, while also lowering bad cholesterol and burning fat deposits.

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