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Seven Pitfalls That Cripple Weight Loss
Do you struggle to maintain or lose weight? If so, you are certainly not alone. Obesity is on the rise and becoming an epidemic in our society. Why are so many people overweight? Can we blame our genetics? Are we are plagued by a slow metabolism? Certainly, we can't be the victims of our own self indulgence, can we? I advise people that losing weight is like starting a new business. It takes careful planning, proper public promotion, consultation with the appropriate experts to set up the structure of the program, and most importantly, a tireless dedication to finish the task despite the guaranteed peaks and valleys along the way. Unfortunately, much of our society expects rapid results, and once they realize the flaw in a fad diet or quick fix, they become frustrated and look for the next overnight solution. Let me point out the following critical challenges that often block weight loss success for many clients. The list below identifies seven major reasons people fail to attain their desired weight. 1) Unrealistic expectations - As mentioned earlier, people are impatient and want instant gratification. Often, clients are motivated by special events, such as weddings, reunions, or office bets with peers. Once the event passes, the desire to maintain change is lost, or the person may miss the deadline altogether. The answer is to set realistic goals for losing 1-2 pounds per week, understanding that it takes time and you may not lose weight every week. Be patient and work hard. 2) Scale obsession - How many of you get on the scale every morning? Weight will fluctuate by 1-3 pounds at times based on water retention, dehydration, and of course too much overindulgence. Gradual weight loss is best, and those who don't see positive change each time they get on the scale often get frustrated easily. I recommend weighing yourself once per week on the same scale, on the same day, and at the same time of day to ensure accuracy and reliability. This might be tough, but it will disappoint less and provide a clearer picture of your progress. 3) Skipping breakfast - You probably have heard that "breakfast is the most important meal of the day." This is true because it kick starts your metabolism, provides fuel for activity, and also reduces the urge to eat unhealthy snacks before lunch. If you are rushed in the morning, buy healthy items such as fruit, yogurt, granola bars or cereal bars that can easily be consumed on the way to work or at your desk. 4) Failing to pack your lunch - I firmly believe that packing a healthy lunch on a regular basis is essential to avoiding weight gain. If you don't, it becomes that much easier to grab fast food with co-workers or order in fare that is high in calories, hydrogenated fats, and sodium. You also have a higher probability of having desert when eating out. 5) Eating too few meals per day - Yes, it's true that you should eat 5-7 times per day, but the portion sizes must be appropriate. Eating every 2-3 hours will prevent significant hunger pangs and eating binges. More importantly, it speeds metabolism and caloric burning throughout the day. 6) Poor grocery shopping - I stick to the mantra of "If it's not in the house, you can't eat it." Always prepare a list of foods before going to the store, and never go shopping when you are hungry. This strategy will help eliminate unhealthy temptations and stumbling blocks. 7) Not drinking enough water - Drinking water helps our muscles maintain cellular volume and flushes our system of waste products. It also prevents dehydration and excess water retention (water weight). Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc. Copyright � 2004 Brian Schiff. This article was first published in Business First Columbus, Ohio in 2004.
MORE RESOURCES: Exclusive | First Medicare Health Plans to Start Paying for Weight-Loss Drug Wegovy The Wall Street Journal 'Oatzempic challenge' helped dieters lose 40 pounds in 2 months, they claim — doctors weigh in New York Post Weight-loss surgery yields long-term benefits for type 2 diabetes National Institutes of Health (NIH) (.gov) From 2004 To 2024, Boney Kapoor Showcases His Weight Loss Transformation Across 20 Years NDTV Swirlster Dear Doctor: Weight loss, stopping alcohol use are defenses against 'fatty liver disease' OregonLive Could an Alzheimer's drug prevent bone loss, weight gain in menopause? Medical News Today Weight loss drugs associated with increased risk of aspiration pneumonia following endoscopy News-Medical.Net Can weight loss drugs interfere with birth control drugs? What to know about "Ozempic babies" CBS Boston What To Know About Pemvidutide—Altimmune Says Weight Loss Drug Minimized Muscle Mass Loss In Trial Forbes Housing.com CEO Dhruv Agarwala sheds 71 kg in 2 years, opens up about weight-loss journey Hindustan Times What are "Ozempic babies?" How weight loss drugs can interfere with birth control drugs - CBS Boston Viking Stock Surges After Weight-Loss Drug Tops Expectations Investor's Business Daily Patients Hate ‘Forever’ Drugs. Are Ozempic and Wegovy Different? The New York Times As obesity rates rise in the U.S. and worldwide, new weight-loss drugs surge in popularity Pew Research Center Weight loss caused by common diabetes drug tied to “anti-hunger” molecule in study Stanford Medical Center Report Eli Lilly Stock Jumps Entry Point As Weight-Loss Drugs Fervor Heats Up Investor's Business Daily Doctors weigh in on weight loss drug craze amid lawsuits against drug companies WPTV News Channel 5 West Palm Altimmune says weight loss drug minimized muscle loss in trial results that may set it apart NBC Southern California Does Apple Cider Vinegar Help With Weight Loss? Verywell Health 'Ozempic babies': Why women on weight-loss drugs can get pregnant despite birth control Yahoo! Voices Medicare Can Now Cover Wegovy – But Not for Weight Loss diaTribe Foundation Scott Disick's Extreme Weight Loss 'Has Clearly Gone Too Far' Life&Style Weekly Opinion | The High Cost of Weight-Loss Drugs The New York Times Employers Are Letting Their Employees Down and Hurting the Health System When They Don't Support Weight Loss RealClearHealth Dozens sue saying Ozempic, other weight loss and diabetes drugs cause harmful side effects USA TODAY Replacing sugar with sweeteners may promote weight management Medical News Today Metformin: Diabetes drug helps with weight loss by suppressing hunger Medical News Today How to half your weight: Tips we can borrow from Housing.com CEO Dhruv Agarwala - The Times of India Oprah’s ‘Weight Loss Revolution’ Is a Brief, Surface-Level Overview of Obesity Drugs: TV Review Variety Resistant starch for weight loss: New study finds link Medical News Today CT state employees losing weight on medication, but costs top $35 million Connecticut Inside Investigator Can weight loss drugs be used for prevention? Good Morning America Do weight loss drugs solve America’s ‘forever drug’ problem? WGN Radio - Chicago Tech boss channelled Roger Federer to halve his body weight in 2 years South China Morning Post Oprah Takes on Weight Stigma in the Ozempic Era The New York Times An insight into the weight loss drugs Wegovy and Ozempic The Jerusalem Post Weight-Loss Drugs Raise Choking Risk in Endoscopy, Study Finds Franklin County Free Press Wegovy Is First Weight-Loss Drug Approved for Heart Diseases Scientific American Oprah weight loss TV special discusses injectables, body shaming The Washington Post |
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