Losing weight is not an easy job. You have to work hard to trim extra fat from your body. Here are 10 things you shouldn’t do if you want to lose weight.
10 Things You Must Avoid Doing To Lose Weight
Eat or Drink Added Sugar
Sugar is one of the chief causes of obesity. Researchers have found that diet high in sugar contribute to weight gain and obesity. People who consume most sugar are most likely to become overweight.
Sugar in liquid form is even worse. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage (sugary soft drinks, fruit juices, energy drinks).
So if you want to lose weight, cutting out sugar is the first step you should take. Keep in mind that this doesn’t apply to whole fruit. They are extremely healthy and should be eaten regularly.
Sugar addiction is like any other drug addiction. You will have a really hard time quitting it. Around 80% of supermarket food will be off-limits for you.
To Cut out sugar –
- Eat smaller, more frequent meals. The constant eating will keep your blood sugar level stable. As a result you will have less craving of sugar.
- Whenever you get a sugar craving, eat a fruit.
- Do cardiovascular and intensity strength training 2-3 times a week.
- Don’t replace sugar with artificial sweetness. They are worse.
You don’t have to avoid sugar completely. Just eat them rarely and in moderation.
Trust Food Labels Too Much
Trusting food labels too much is a common mistake. A ton of unhealthy foods use buzzwords like “low-fat”, and “sugar-free”. Eating too much of this foods will put too many calories in your body and make you fat.
Try to eat label-free whole food instead of focusing on labels from processed foods.
Sleep Less Than You Need
Getting enough sleep is as important to your weight as diet and exercise. Poor sleep is strongly linked to weight gain.
Sleep-deprived people have a bigger appetite and eat more calories. Researchers have found that when people are sleep-deprived, their late-night snacking increases. This is because when you are tired, your brain looks for something that feels good. So you are more tempted to eat unhealthy snacks.
Also, If you are short on sleep, you feel tired. So you might be tempted to skip exercise.
Studies have shown that sleep-deprived adults have a 55% greater risk of being obese. It’s even worse for children. Sleep deprived children have 89% greater risk of being obese.
Good sleep can help you slim down by reducing controls your genes have on your weight.
Some tips for better sleep –
- Shut down your digital devices at least an hour before you go to bed.
- Save your bedroom for sleep and sex.
- Wake up and go to sleep at the same time every day.
- Turn out the lights before you go to sleep.
Skip a Meal
Many people think that skipping breakfast or any other meal saves calories. But most people who skip a meal end up eating more calories throughout the day. Studies also show that people who skip breakfast weigh more than people who eat breakfast.
Eat too Fast
Most people eat their food very quickly. But eating slowly can help you lose weight. In one study, researchers asked 4,000 middle-aged people how fast they eat. Those who replied “very fast” had gained most weight since age 20.
Fast eaters are up 115% more likely to become overweight. That’s because our brains register fullness about 20 minutes after our stomachs. This lag time causes overeating. If you eat too fast, your brain doesn’t have the time it needs to receive the fullness signal. So you end up consuming too many calories before your brain realizes you are full.
Eating slowly results in feeling full sooner. So you eat fewer calories and lose weight. So from next time, eat slowly.
To eat more slowly –
- Avoid extreme hunger
- Drink more water
- Chew more than usual
- Don’t get distracted by TV
Eat too Much Refined Carb
Refined carbs, also known as processed carbs, have had most of their beneficial nutrients removed. Added sugar, white bread, white flour, white rice, cakes, pasta, cereals are a prime example of the refined carb. They are also added to most processed foods.
Refined carbs are low in fibre. Your blood sugar level drops a few hours after eating a meal high in refined carbs. This promotes hunger and makes you overeat.
Refined carbs also cause inflammation in your body. Several experts think that this is one the primary causes of obesity.
Furthermore, refined carbohydrate increases the risk of heart disease and type 2 diabetes. One study showed that people who ate the most refined carbs were two to three times more likely to get heart disease.
Not all carbs are bad. Some are extremely healthy and should be eaten regularly. Healthy carbohydrates rich food includes vegetables, fruits, and whole grains.
Binge eating is a huge problem when it comes to losing weight. You might binge on relatively healthy food. But the calories still count. A single binge can ruin an entire week’s worth of dieting. So seek treatment if you have this problem.
Ways to deal with binge eating –
- Make a list of foods you tend to binge on. Don’t keep them in the house. Avoid them completely.
- Make a list of places that serve healthy foods. Go there when you are not in the mood to cook.
- Follow a regular meal plan.
- Eat a sensible amount in breakfast and lunch. You will be less likely to binge at night.
- People with the binge-eating disorder often suffers from depression. So Look for non-food sources of pleasure.
If the above tips don’t help, seek professional help from a psychologist or psychotherapist.
Go on a “Diet”
“Although weight loss can usually be achieved through dietary restriction and/or increased physical activity, the overwhelming majority of people regain the weight that they have lost over the long-term.”
– The Defence of Body Weight: A physiological basis for weight regain after weight loss, Sumithran & Proietto, 2013.
“Diets” work in the short term. But they almost never work in long term. Your chances of keeping weight off for like five years or more following a “diet” is very low. Studies show that 97% of dieters regain everything they lost within three years.
Instead of following a “diet”, try to be a healthier, fitter person. Let weight loss follow as a natural side effect.
Drink too much Alcohol
Drinking too much alcohol can lead to weight gain. Beer, wine are high in calorie. So drink them in moderation. Stick to spirits like vodka. Moderate drinking is fine. But you will gain weight if you binge drink.
Eat Fast Food and Other Processed Food
A huge study done over 15-years found that eating fast food causes massive weight gain and insulin resistance.
They are extremely unhealthy, high in saturated and trans fat, and very calorie dense. Cutting them out may seem like a daunting task, but it will do wonders for your weight loss goal.
Other processed food are same. They are usually high in sugar and calories. They are also very low in nutrients, and full of unhealthy chemicals. You should avoid them completely. Eat whole food instead.
Also, keep in mind that most processed foods labeled as “healthy food” aren’t actually healthy.
What other thing is a must no when it comes to weight loss? Let me know in the comment.