Some kind of Things Experts Won’t Tell You About Weight Loss

You have to eat fat to beat fat

While too much of the wrong fat (certain saturated fats in highly processed meats and trans fat found in some cookies and crackers) is bad for your health and waistline, a diet rich in the right fat—good unsaturated fats—can help both. Good fats, like monounsaturated fatty acids (MUFAs) in olive oil, nuts, and avocados have proven to be powerful reducers of belly fat. Other sources of good fat are the polyunsaturated fatty acids (PUFAs); found in fish and its oil, and in many nuts and seeds, PUFAs help release fat, too. A Dutch study found that consumption of PUFAs led to a higher resting metabolic rate (the calories used just to live), as well as a greater DIT, or diet-induced calorie burn.  PUFAs are also burned faster than saturated fats in the body. What’s more, fats help you feel full—they have 9 calories per gram compared to 4 for protein or carbs. So a small nibble of something yummy, like a handful of nuts or some peanut butter on whole wheat crackers, can help you feel full for hours. Check out these other 10 myths about fat that keep you from losing weight.

A daily dose of chocolate can trim your waistline

If you’re like us, you welcome any new excuse to add more chocolate into your life. To release fat, here’s the trick: Go heavy on the cocoa and light on sugar. Cocoa contains more antioxidants than most foods and is good for so many things, including—when consumed in moderation—weight loss. In a June 2011 study from the Journal of Nutrition, researchers looked at the effect that antioxidants found in cocoa had on obese diabetic mice. Since a diabetic’s lifespan is, on average, seven years shorter, they were looking for any anti-aging promise that increasing dietary intake of this flavonoid might give. Their findings: The mice lived longer. The cocoa reduced degeneration of their aortic arteries, and it blunted fat deposition. To add more cocoa into your diet, buy unsweetened cocoa and add it to shakes, coffee, and other recipes.

Dairy promotes weight loss

Unfortunately some myths persist that dairy sabotages weight loss, but science proves this couldn’t be further from the truth. Research shows that those who have deficiencies in calcium hold a greater fat mass and experience less control of their appetite. What’s more, studies have found that dairy sources of calcium—like yogurt, low- or nonfat cheese, and milk—are markedly more effective in accelerating fat loss than other sources. In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. If they restricted calories a bit while continuing with the same dairy servings, it accelerated fat and weight loss. Don’t miss these other 15 weight-loss myths doctors wish you’d stop listening to.

Losing weight early and fast is best

Besides giving you a great psychological boost right out of the gate, losing weight quickly may also help you keep it off longer. To those of us who are used to hearing that slow and steady wins the race, this news is a little shocking and counterintuitive. In a 2010 University of Florida study, when researchers analyzed data on 262 middle-aged women who were struggling with obesity, they demonstrated that shedding weight fast lead to larger overall weight loss and longer-term success in keeping it off.

Exercise alone is not an effective weight loss tool

I learned this lesson the hard way. From 1998 to 2006, I was the executive editor of Fitnessmagazine. Studying the fitness research and trying the trends were all part of my job. For years, I believed that I could eat anything I wanted because I was exercising so much. But the more I exercised, the hungrier I was. And the more I ate, the more I needed to exercise to maintain a healthy weight. Here’s what happened: I saw a steady increase in my body weight of a pound a year. Thinking you can eat whatever you want as long as you work it off later is actually a pretty dangerous mind-set, particularly if you look at the current research. Exercise alone leads to a very modest decrease in total body weight: less than 3 percent! In addition to working out, stick with these way to lose weight without exercising.

Naturally thin people are always fidgeting

Research shows that people who are naturally lean—you know the sort: They seem to eat all day, whatever they want, and never gain a pound or an inch—automatically, even subconsciously, find ways to move to make up for any extra calories they may be ingesting. Believe it or not, spontaneous physical activity (SPA) like fidgeting, bending, brushing your hair, and doing dishes can burn 350 or more calories a day, according to Mayo Clinic research.

Long cardio sessions aren’t helping you burn fat

Nod your head if you do the same workout over and over. You just hit that treadmill, elliptical, or jogging path and you put in your time. Unfortunately, this exercise strategy can actually backfire when it comes to weight loss and fat burning. Aerobic exercise demands that you increase your energy output. Because our body is always trying to stay in balance, this type of movement may actually act as a biological cue to make you eat more, which can sabotage weight-loss efforts. Besides that, research shows that continuous aerobic exercise isn’t nearly as effective a weight-control strategy as surprising your body with aerobic interval training (short bursts of heart-pounding work, also known as HIIT, or high intensity interval training) or strength training (push-ups, squats, anything that builds muscle and power). Try a mix of these 15 workouts that burn the most calories.

TV time is OK—but make it a sitcom

We’re not recommending you ditch your exercise routine and sit on your couch popping handfuls of chips. But TV isn’t the weight loss devil that many experts make it out to be, particularly if you use it to make you smile and laugh. Here’s why: Stress takes an enormous toll on your health (research shows it can increase belly fat and slow down weight loss), and laughing is the perfect stress-relieving, fat releasing antidote. What’s more, it’s a pretty potent calorie burner in its own right. When British researchers looked into the number of calories burned by intense laughing and compared it to the calorie burn of other daily activities (strength training, running, even vacuuming), they found that an hour of intense laughter can burn as many calories—up to 120—as a half hour hitting it hard at the gym!

 

The Real Reason You’re Craving Junk Food? You’re Thinking Too Hard!

If you’re like many office workers, your desk job gives you a double fat increasing whammy: Not only are you sitting, inactive, at a desk for most of the day, but this type of mental, knowledge-based work actually makes it more difficult to control appetite and may make us eat more calories and fat. Research suggests that because brain neurons rely almost exclusively on glucose as fuel, intense mental work leads to unstable glucose levels. Since the work requires glucose for maximum brainpower—well, we naturally reach for more fuel. To outsmart this fat increaser, it’s important to fuel up on hunger-fighting foods high in filling fiber, protein and calcium. So the next time you feel that hunger pang, reach for a fat-free Greek yogurt or baby carrots with a tablespoon of peanut butter instead of a bag of chips. Or try eating more of these 6 foods that actually help you burn fat.

A daily glass of wine is an effective fat releaser

So many people have asked me if it’s OK to have a drink when trying to lose weight. Good news: Many studies clearly show that a small glass of red wine a day is good for your health. Now numerous animal studies are highlighting its great promise as a fat releaser. In one large study of more than 19,000 middle-aged women of normal weight, those who were light to moderate drinkers had less weight gain and less risk of becoming overweight than those who drank no alcohol.  And in another separate animal study done in 2006, the researchers found that resveratrol, a powerful antioxidant found in red wine, improved exercise endurance as well as protected against diet-induced obesity and insulin resistance, a precursor to diabetes. Add a glass of wine to this list of 7 things skinny people do after work.

All sugar isn’t evil when it comes to weight loss

It’s no secret that America has a sugar problem: According to the American Heart Association, we eat 22 teaspoons a day on average. (They recommend six for women and nine for men.) While cutting back on sugar consumption all around is a smart, healthy move, you should also consider swapping some of your sugar for honey. Honey has also shown great promise in animal studies for reducing weight gain and adiposity (fatness) when substituted for sugar. It’s a nutritious fat releasing alternative that also boasts antibacterial, antiviral, and antifungal properties. It may improve blood sugar control, is a great cough suppressant, and it boosts immunity. Don’t miss these other 50 things your doctor wants you to know about losing weight.

Skimping on sleep can negate calorie cutting

How long you sleep directly affects your body mass. One study found that dieters who got 8.5 hours of sleep nightly lost 56 percent more body fat than they did when eating the same diet but got just 5.5 hours of sleep a night. Other Columbia University research revealed that people may eat 300 extra calories a day when they get a few hours less sleep than usual. Sleep deprivation interferes with the hormones leptin and ghrelin that regulate appetite. That means you’ll feel hungrier and are more likely to indulge in poorer eating behaviors. Also, you may look for more energy in the form of unhealthy snacks!

Your secret weight loss weapon may be a good HEPA air filter

More and more research reveals that the toxins, chemicals, and compounds riddling our food supply and self-care products are contributing to the nation’s collective fat creep. And air pollution is a particularly bad fat increaser. A 2011 study from the College of Public Health at Ohio State University found just that: Exposure to fine particulate matter (air pollution) induced insulin resistance, reduced glucose tolerance, and increased inflammation, leading researchers to mark long-term exposure to air pollution as a risk factor for diabetes. And as we know, diabetes and obesity are close cousins (80 to 85 percent of those diagnosed with Type 2 diabetes are obese). Next up, learn the 50 daily habits of naturally thin people that you can steal.

10 REASONS YOU’RE NOT LOSING BELLY FAT

WORKING HARD BUT STOMACH STILL NOT RESEMBLING A WASHBOARD? IT’S TIME TO BRING IN THE EXPERTS…

Never mind ‘does my bum look big in this?’, stubborn fat around the tummy is probably the most common bodily bugbear, for both men and women. Shifting it becomes even more of a priority when you consider that, according to NHS Choices, fat collecting around your middle poses more health risks than fat that sits elsewhere.

“We store spare body fat under the skin and also around the vital organs in our abdomen. Fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs. Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems.”

Hardly joyful news if you have a few pounds to lose, but don’t panic if you’re developing a paunch – the following could explain why you’re accumulating belly fat, and tips from nutritionist and yoga teacher Libby Limon and fitness specialist https://1827flearc1aiy6xn-rep46jav.hop.clickbank.net/?tid=BKFITNESS could help you to whittle down your waist once and for all.

STRESS

Number one rule for conquering abdominal fat? Don’t stress (in fact, make that a rule for life). Libby explains why anxiety can thwart your weight loss efforts:

“Cortisol, the stress hormone, plays a part in laying down central adipose tissue (belly fat), so if you are in a stressed state then it will be very hard to shift. Stress can come from many sources- emotional strain, conflict at work or relationship trouble. Destress by building in yoga practice and mindfulness to your daily routine.”

If you suspect that stress is sabotaging your slimming goals, learn how to master meditation, swot up on calming yoga poses and halt negative thought patterns in their tracks.

SUGAR

It’s public enemy number one, and the link between muffin tops and actual muffins is, unfortunately, stronger than ever. Libby lays down the law:

“Cortisol is also implemented, alongside insulin, in blood sugar control, so a high sugar diet can cause belly fat to stick fast even if you’re restricting calories and trying to lose weight (excessive calorie restriction isn’t something I would recommend anyway.”

Personal trainer and obesity campaigner Lucy has some advice for addressing the issue, without going hungry:

“Try to cut down on sugar, saturated fats and white refined foods such as white bread, pasta, rice and potatoes, as they metabolise quickly, resulting in soaring blood sugar levels, which promotes fat storage. Base your diet around lean meats, vegetables and monounsaturated and polyunsaturated fats such as those found in nuts and avocados.”

SLEEP DEPRIVATION

It’s the c-word again- Libby underlines that ‘a lack of sleep can have a negative effect on cortisol balance’.

If you’re struggling to get some shut eye, get to the root of what’s causing your insomnia and learn how to help yourself nod off using expert wellbeing techniques. If you’re in the following situation, however, you’ll be in no doubt as to what’s causing your sleeplessness…

YOU’RE A NEW MOTHER

First things first, never put pressure on yourself to spring back into shape, and definitely don’t rush things (that goes for weight loss full stop). Your belly has just housed new life and brought a wonder into the world; cut it, and more importantly, yourself, some slack. Up your activity levels slowly– Lucy advocates patience and TLC:

“If you’re a new mum then losing weight from around the tummy can be very hard – hormones take time to settle down and stretched muscles won’t knit back together instantly after pregnancy. It will take time, so give yourself as long as it takes.”

Consult a post-natal fitness specialist, join a community of other new mums for support and a good belly laugh (Frame’s Mumhood programme is pure genius where both fun and fitness is concerned) and try to focus on what your body has achieved of late over what it might look like right now.

Post-baby or not, overdoing it is never good…

OVER EXERCISING

There’s no doubt that slobbing out won’t do anything to diminish belly fat, but going overboard isn’t the answer either, as Libby affirms:

“Physical stresses such as overexercising and endurance exercise can upset cortisol balance. Switch gruelling cardio workouts for 20-30 minute HIIT sessions instead.”

HIIT the ground running (sorry) with these get fit fast workouts.

BELLY BLOATING

If a protruding tum comes with cramps, wind and bowel trouble, an unhappy digestive system is likely to blame and could be making a less than trim tum situation look and feel a lot worse than it is. Your first step is to beating bloat is to identify the cause of your tummy trouble, and Lucy suggests trying a meal tweak to see if it makes a difference:

“Avoid eating fruit after a meal, as fruit can cause food to ferment in your stomach, leading to bloating and lots of gas.”

CORE CONFUSION

The classic sit-up has been sold to us as the best ab honer, but incorrect alignment can make them less effective, not to mention damage your back. A sit-up alone also won’t burn fat that sits on the stomach. Get sweaty with a cardio blast and then mix up your core toning exercises by following Lucy’s drill:

“Do minute-long planks, three sets of 20 bicycle crunch exercises, two sets of 30 heel digs, three sets of 20 bird dogs and the mighty Turkish get up. These are all great exercises for working your deep core muscles, ab muscles and postural muscles, which will instantly make you look taller and slimmer.”

DUMBBELL DREAD

Traditionally many women skirt round the weightlifting section in the gym, and while body weight resistance training is highly effective, pumping a little iron pays dividends. The more muscle mass you have, the more calories you’ll burn, even when resting. which is good news for torching tummy fat. if you’re still hesitant, let performance coach and founder of Twenty Two Training Dalton Wong convince you.

FAT FEAR

It seems logical to assume that fat contributes to fat, but nutritionists are keen to point out that since the “low fat” revolution of the 70s, our waistlines have widened dramatically. As personal trainer and nutritionist Keris Marden and fitness expert and health coach Matt Whitmore point out in The Paleo Primer: A Jump-Start Guide to Losing Body Fat and Living Primally:

“Have you ever wondered what takes the place of the removed fat? Answer: heaps of synthetic, non-food chemicals that wreak havoc on our metabolism and digestion. What’s more, most low-fat and fat-free products contain loads of sugar or artificial sweeteners to make up for the lack of taste.”

For a flatter tummy and lower body weight in general, healthy fats such as coconut oil and avocados could well be your weight loss weapon, as Keris and Matt highlight:

“Fat can play a vital role in weight loss[…] the single most important aim of your nutrition should be to balance your blood sugar levels. Dietary fat helps you accomplish that by slowing down the release of nutrients into the bloodstream, so by all means, add a little olive oil or butter to your meals. This will help regulate your appetite and keep your energy levels consistent.”

Fewer sugar spikes, reduced cake cravings and a drip feed of health-giving nutrients into the body will seriously reduce the incidence of belly swelling binges.

SOMETHING MORE SERIOUS…

If your diet and fitness regimes are ship-shape, but you’re still not losing any weight, it may be a good idea to seek medical advice or click here decrease belly fat

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