Obesity levels are on the rise with many of the population at risk of suffering life-threatening conditions like diabetes and heart disease due to it.
In America alone, a survey back in 2010 (National Health and Nutrition Examination Survey, 2009-2010) showed that 1 in every 3 adults were considered obese, with 1 in 20 considered morbidly obese.
Of course there will be those who say that we should love the skin that we are in, but if you value your health then you really should take steps to rectify the situation.
So what about the various weight loss tips we have all heard about? Are they all that they are cracked up to be?
Well, the reality is that quite a lot of these so-called tips are nonsense and even if they do work, will only work in the short-term and will be unlikely to result in long-term weight loss success.
So what weight loss tips should we ignore? Read on to discover the weight loss tips that don’t work.
#1: Drastically cutting calories
Of course cutting calories will help you with your weight loss efforts, but if you are too drastic or skip meals then this technique will not be successful for long.
If you cut your calorie consumption too much then your metabolic rate will slow, as your body will go into a sort of ‘starvation mode’ so will desperately attempt to hold onto its fat reserves.
During this process your body will start to burn muscle for energy instead, which will result in a further reduction in your metabolism.
When cutting calories you should only ever cut 300-400 calories from your BMR (Basal Metabolic Rate), as this shows how many calories you need to stay the same weight. You should never go below 1200 calories a day.
#2: Fad diets
Fad diets do not work and that has been proven.
For example in 2007 a study at the UCLA looked at a number of long-term studies of between 2 and 5 years and concluded that two-thirds of those who went on a fad diet regained more weight than they lost.
Many of these fad diets are dangerous too, and involve drastic calorie reduction (that we have already discussed above) and nutrient deficiencies that could put your long-term health at risk.
If you are tempted by a fad diet, please do your research beforehand to ensure that it not only works, but is safe as well.
#3: Cutting food groups
When you cut out entire food groups from your diet you are leaving yourself short of essential nutrients that your body needs.
To live a healthy life we need variety, and despite what you may think we also need fats.
Of course there are certain types that we should avoid, but for healthy weight loss we need to be eating a variety of foods.
#4: Juice cleanses
When you undergo a juice cleanse you may lose weight, that is true. But what kind of weight is it?
Chances are the weight you will lose will be water weight and waste material. Both of which will quickly be replaced once you drink or eat.
Of course the occasional cleanse wont do you much harm, but please avoid overdoing them as you are also removing essential nutrients from your body too.
What should you be doing to lose weight?
There is no real secret formula you can use to lose weight and to keep it off. It is basically a matter of eating better and getting regular exercise.
This means that you should do the following:
- Cut back on junk food and takeaways
- Eat more fresh fruit and vegetables
- Eat more fibre-rich foods as it can help fill you up
- Eat protein-rich food like chicken and turkey to help keep you full, boost energy and build muscle
- Replace soft drinks with water
- Cut back on cardio, start lifting weights instead to build muscle and boost metabolism
- If short of time, HIIT is the perfect workout for you
Weight loss does not have to be complicated, but if you want to succeed you need to be determined and willing to make some changes to your current lifestyle choices.