10 Reasons You're Not Losing That Weight

[Djin]

Just a repost.

Roadblock number 1: Always a go-getter, you work out at 6 a.m.

What's wrong with that? Morning workouts are great?if you go to bed at 10 p.m. In a recent study in the American Journal of Epidemiology, women who slept seven or more hours a night were less likely to put on weight than women who didn't. Those who slept only 6 hours a night were 12 percent more likely to gain substantial weight?33 pounds on average over the course of 16 years! (Women who slept a measly five hours had a 32 percent chance of gaining 30 or more pounds.) Other studies have linked lack of sleep to a higher BMI and have found that it negatively affects levels of the appetite-regulating hormones ghrelin and leptin.

Detour: Don't sacrifice your snooze time?not even for an extra-long run. And quality matters more than quantity, so taking a siesta later won't help. "In a 20-minute power nap you don't get into the deep-sleep stage," says Donna Taliaferro, Ph.D., associate professor of nursing at the University of Missouri-St. Louis, who conducts research on sleep and circadian rhythms. "You need to go through the cycles of sleep over a few hours to get the restorative rest that allows your body to work properly." Bottom line: You're better off sleeping through your workout every other day than stumbling to a sunrise Pilates class on too few z's

Roadblock number 2: You're a teetotaler (or a sot!).

What's wrong with that? Alcohol may not be the diet kryptonite you thought it was. Recent research showed that those who have a single drink a couple times a week have a lower risk of becoming obese than either teetotalers or heavy drinkers. Those who consume more than four drinks daily, on the other hand, boost their odds of obesity by 46 percent.

Detour: Go ahead and have a drink; just avoid belly-busters like a 245-calorie pi?a colada. Instead, raise a glass of heart-smart merlot (123 calories per 5 ounces), Bud Light (110 calories per 12 ounces), champagne (88 calories per 4 ounces), or sake (39 calories per ounce). Or mix a 100-calorie cocktail, like vodka and diet tonic or tequila and club soda. "Just make sure you drink it with some healthy food, such as raw veggies with low-fat dip or whole-wheat pita and hummus," advises Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association. Eating slows the rise of alcohol in your blood?and cuts the odds you'll drunk-order the deep-fried mozzarella sticks.

Roadblock number 3: You crank the AC.

What's wrong with that? Al Gore wants you to lay off the thermostat to save the planet. Here's how it can save (the shape of) your own butt, too: In a study published in Physiology & Behavior, researchers found that exposure to temperatures above the "thermoneutral zone"?the artificial climate we create with clothes, heating, or air conditioning?decreases our appetite and food intake. "At a slightly uncomfortable 81 degrees, the women in the study experienced a 20 percent decrease in appetite and ate 10 percent less than at 72 degrees," says lead author Margriet S. Westerterp-Plantenga, Ph.D., a professor of food-intake regulation in the department of human biology at Maastricht University in the Netherlands.

Detour: Instead of cranking the air conditioner every time you feel a little warm, learn to endure slightly steamier conditions. Hitting the "off" button is well worth a little discomfort if it helps you lose the saddlebags.


Roadblock number 4: You log extra miles on the treadmill to make up for giant meals.

What's wrong with that? When it comes to dieting, success isn't 90 percent perspiration. You can't achieve lasting weight loss via exercise alone. But a new study in the Journal of Clinical Endocrinology and Metabolism found that dieting can shrink your fat zones just as effectively as dieting plus exercise.

Detour: If you try the diet-only approach, you need a clear idea of how much you should be eating. Multiply your weight by 10, then add your weight again to that sum: That gives you the number of calories you need to maintain your current weight without activity. For example, 135 pounds x 10 = 1,350 + 135 = 1,485 calories. Eat more than that regularly, and your "loose-fit" pants won't anymore; eat less, and your muffin top will start melting away. But not so fast?before you burn your gym membership, read on about sarcopenia.


Roadblock number 5: You ignore sarcopenia.

What's wrong with that? Sarcopenia, in case you weren't paying attention to your medical TV dramas, is age-related muscle loss?and it can start in your 30s. If you don't take action now, you could begin to lose as much as 1 to 2 percent of your muscle mass by the time you hit 50. Less muscle means you burn fewer calories and store more of them as fat.

Detour: The key to stopping muscle meltdown is to strengthen your back, shoulders, arms, and thighs. "When you increase lean muscle mass, you burn more calories, even when you're sitting down doing nothing," says Amy Campbell, M.S., R.D., education program manager for health care services at the Joslin Diabetes Center of the Harvard Medical School. Find a strength workout in "Secrets of the Nation's Top Trainers" and start sculpting at least twice a week. And keep it up after you reach your goal weight: Studies show that if you don't exercise regularly (60 minutes of moderate physical activity a day), the pounds can creep back on.

Roadblock number 6: You're shooting for a realistic size instead of a near-impossible.

What's wrong with that? We know small size jeans look like they were made for a 10-year-old, but, according to a study of 1,801 people published in the International Journal of Obesity, women who set unrealistically high weight-loss goals dropped more weight in 24 months than those who kept their expectations low.

Detour: The study authors concluded that having an optimistic goal motivated women to lose more weight. And the participants who failed to reach their magic number did not quit trying to drop the weight. Could aiming for Sienna Miller's figure really help you reach your goal weight healthfully? "If you're a driven person and a lofty goal motivates you," says Blatner, "it can work."


Roadblock number 7: Ever since the recent headlines, you've been popping M&Ms like they're Advil.

What's wrong with that? You've heard the news: Cocoa can lower blood pressure; reduce the risk of heart attack, stroke, diabetes, and dementia; and possibly even prevent cancer. But the research isn't as delicious as it seems. The cocoa-bean products used in the studies are a far cry from the highly processed chocolate candy you find on the shelves of your local store. "Milk chocolate contains about 150 calories and 10 grams of fat per ounce," says Campbell.

Detour: The key here is small doses. Dark chocolate, which retains more of the bean during processing, generally has slightly less fat and fewer calories than milk chocolate?plus, it's richer, so less goes a longer way. We like CocoaVia's Crispy Chocolate Bar (90 calories, 5 g. fat) or Hershey's Special Dark Chocolate Stick (60 calories, 3.5 g. fat). If dark doesn't do it for you, opt for low-cal choices such as a half-cup of Breyers French Chocolate Double Churn Fat Free Ice Cream (90 calories, 0 g. fat).

Roadblock number 8: You think "water-rich diet" means more trips to the cooler.

What's wrong with that? Water in your glass is good, but water in your food can have serious slimming power. In a new American Journal of Clinical Nutrition study, obese women ages 20 to 60 were told to either reduce their fat intake or increase their intake of water-rich foods, such as fruits and veggies. Although they ate more, women in the water-rich group chose foods that were more filling?yet had fewer calories?so they still lost 33 percent more weight in the first 6 months than the women in the reduced-fat group.

Detour: Fill up on food that's high in H2O. Some good choices in addition to fruits and veggies: broth-based, low-sodium soups; oatmeal and other whole grains; and beans. For other filling options, consult The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, by Barbara Rolls, Ph.D. (Harper Paperbacks, 2007).

Roadblock number 9: You give up junk food today but put off joining a gym until January.

What's wrong with that? Tackling one goal at a time is supposed to help you succeed. But new research published in the Archives of Internal Medicine bucks that conventional wisdom. In a study of more than 200 people who smoked, had high blood pressure, and weren't extremely active, one group was asked to quit the butts, cut back on dietary sodium, and increase physical activity all at once. Another group addressed one bad habit at a time. The group that tackled all their problems simultaneously had the higher success rate after 18 months.

Detour: Combining your goals may work for the same reason job negotiations do: When you ask for everything, you're more likely to get something. Put this thinking to the test by creating a healthy eating and exercise plan and throwing all your energy into following both.

Roadblock number 10: You never think about potassium.

What's wrong with that? A recent Canadian study concluded that getting more potassium might help lower your weight and blood pressure. Levels measured in study participants were proportional to their diet and weight. "That makes sense," says Blatner. "The richest sources of potassium are beans, vegetables, and fruit, so the person with high potassium levels is consuming a lot of these foods, which are low in calories and are the most filling."

Detour: You should aim for 4,700 milligrams of potassium each day. Supplements may help you hit that target, but doctors don't recommend them for everyone. Try filling up on white beans (1 cup: 1,000 mg. potassium), winter squash (1 cup: 494 mg.), spinach (1 cup: 840 mg.), baked potato with skin (926 mg.), yogurt (1 cup: 600 mg.), halibut (4 ounces: 566 mg.), and orange juice (1 cup: 473 mg.).

Source; http://health.msn.com/weight-loss/sl...ntid=100213228

[soakupknowledge]

Thank you for taking the time to gather this info for us.

[Djin]

I was bored. I tend to read a lot when I'm bored... thought I'd just forward some information. If one person finds this good, I've done enough.

[ItTakesTime]

Thanks a lot. Good information there. Good work.

New London, CT? I'm in Fairfield. Small world.

[Djin]

Thanks a lot. Good information there. Good work.

New London, CT? I'm in Fairfield. Small world.

The rich part of CT. I'm from the hood.

There's another person from Moosup here...

[TheKansan]

Roadblock number 6: You're shooting for a realistic size instead of a near-impossible.

What's wrong with that? We know small size jeans look like they were made for a 10-year-old, but, according to a study of 1,801 people published in the International Journal of Obesity, women who set unrealistically high weight-loss goals dropped more weight in 24 months than those who kept their expectations low.

This one really stood out in my mind. Set your goals high.

[Djin]

This one really stood out in my mind. Set your goals high.

It's easier to set goals you can reach, and when you keep setting small goals and reach them, before you know it the bigger goal in life has been reached.

[Focusfire777]

It's easier to set goals you can reach, and when you keep setting small goals and reach them, before you know it the bigger goal in life has been reached.

A quote that I like: "It's better to aim for the stars and just miss than aim for the clouds and just get there."

However it has always been important for me to set smaller goals that lead to the ultimate big goal as checkpoints to help me stay motivated and check if I'm on track.

[Djin]

A quote that I like: "It's better to aim for the stars and just miss than aim for the clouds and just get there."

However it has always been important for me to set smaller goals that lead to the ultimate big goal as checkpoints to help me stay motivated and check if I'm on track.

But how many people shoot way to high and never get there, then fail after a month or so? I see your point, but people are very lazy and like instant results. So it's better to shoot smaller then higher, until you get good enough in your dedication.

[UNIVERSITYofHUGE]

But how many people shoot way to high and never get there, then fail after a month or so? I see your point, but people are very lazy and like instant results. So it's better to shoot smaller then higher, until you get good enough in your dedication.

Boom, great advice..........you didn't get fat overnight or in a month (well not all of it) so you won't lose it all overnight or in a month. Nice positive post and great resource for motivation. Repped!

[bent_walker]

I really enjoyed the article.
I plan on cutting the calories, increasing my fruit intake, consuming more potasium and having a beer while on Date Night with my wife.

[Focusfire777]

But how many people shoot way to high and never get there, then fail after a month or so? I see your point, but people are very lazy and like instant results. So it's better to shoot smaller then higher, until you get good enough in your dedication.

Yeah that's what's wrong with our society these days. Too many people seek this magical INSTANT potion that is supposed to transform their lives, whether it be a diet pill or those infomercial machines.

People too often forsake common sense for fads and when they fail as expected they go back to their old bad habits which got them fat in the first place instead of using their brains and doing things the real way, albeit the long way.

Big goals are important, for example "I want to have a 6-pack for summer" but smaller goals along the way like "I want to have 20% body fat in 8 weeks" is just as important because while summer could be a long time away, 8 weeks is quite a short period of time and if it's not an unrealistic goal, there is much more motivation to strive for it rather than for the goal that is many months away.

[-=Zeus=-!]

dont you lose more weight at night when your cold as to being warm and/or sweating?

[Djin]

dont you lose more weight at night when your cold as to being warm and/or sweating?

They say that being cold actually makes your body work MORE to keep warm... so in theory, yes.

[-=Zeus=-!]

im just thinking, would you lose more from sweating [water weight] or just from being cold and your body burning calories...

[MarcosMuscle]

Definitly a thorough write up, thanks.

[Djin]

im just thinking, would you lose more from sweating [water weight] or just from being cold and your body burning calories...

If you lose water weight, as soon as you drink water you'll replenish what you've lost. As for being cold, your body's always working to stay at 98.6?.

Sometimes when your gym is cold it helps you get that extra rep or two because you're not getting hot like you would if you worked out in the summer. So I enjoy the benefits from the cold. Better breathing (for me at least) and the air is fresher and a lot more crisp.

[izzylicious]

thanks for the info, but i cant lose my last 15 lbs , tho have nothing 2 do with this. but i guess its just i am not noticing (i dont weight myself, i stopped since it made me depressed) and maybe i am and having more muscle gains, my muscles are growing like crazy w/ size and strenght.. tho am on like 1000 calorie dificit, no idea how lol.
but thaanks for the info again, subbed to read it again later.

[fitopia]

Just a repost.

Roadblock number 1: Always a go-getter, you work out at 6 a.m.

What's wrong with that? Morning workouts are great?if you go to bed at 10 p.m. In a recent study in the American Journal of Epidemiology, women who slept seven or more hours a night were less likely to put on weight than women who didn't. Those who slept only 6 hours a night were 12 percent more likely to gain substantial weight?33 pounds on average over the course of 16 years! (Women who slept a measly five hours had a 32 percent chance of gaining 30 or more pounds.) Other studies have linked lack of sleep to a higher BMI and have found that it negatively affects levels of the appetite-regulating hormones ghrelin and leptin.

Detour: Don't sacrifice your snooze time?not even for an extra-long run. And quality matters more than quantity, so taking a siesta later won't help. "In a 20-minute power nap you don't get into the deep-sleep stage," says Donna Taliaferro, Ph.D., associate professor of nursing at the University of Missouri-St. Louis, who conducts research on sleep and circadian rhythms. "You need to go through the cycles of sleep over a few hours to get the restorative rest that allows your body to work properly." Bottom line: You're better off sleeping through your workout every other day than stumbling to a sunrise Pilates class on too few z's

This entire segment is the most illogical bit of writing I've ever read. It sounds like something right out of Cosmo mag with its convoluted reasoning. Ok, so lack of sleep is correlated with a high BMI. What segment of the population was studied? I doubt this study was conducted on women early morning gym goers. Some research group probably asked a group of women how much sleep they got and found that those who get the least sleep have a higher BMI (wow! a correlation). Sure, one can the write an article that concludes lack of sleep due to early morning workouts results in weight gain (the horror! it's causal folks!!).

[-=Zeus=-!]

If you lose water weight, as soon as you drink water you'll replenish what you've lost. As for being cold, your body's always working to stay at 98.6?.

correct, but you DONT drink water [talking about for like wrestling the day of a meet] and instead of taking a swallowing multivit, just taking a chewable :P

[Djin]

correct, but you DONT drink water [talking about for like wrestling the day of a meet] and instead of taking a swallowing multivit, just taking a chewable :P

I wouldn't suggest not drinking during a meet... that's just foolish.

[RyKane]

I live just outside Mystic in Ledyard. I work in downtown New London. Yeahhhh Connecticut....

[Djin]

I live just outside Mystic in Ledyard. I work in downtown New London. Yeahhhh Connecticut....

Word up! I live off of Mountauk Ave, near St. Joes church. Ledyard... I've always liked that place, I use to work on a horse farm out that way.