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Home » Long Term Weight Loss » The 5 worst ways to lose weight in 2020 – Mint Hill Times

Setting unrealistic goals is not the answer to shedding pounds

By Cliff Mehrtens

Losing weight is high on many peoples plan to improve their health in a new year. But those resolutions often dissolve before spring arrives.

Shedding pounds and keeping them off isnt easy. Or quick.

Obesity is associated with serious health risk, including diabetes and heart disease. It can also seriously diminish your quality of life. Nearly40 percent of American adults are obese(have a body mass index of 30 percent or more), according to the National Institutes of Health.

Amanda Smith, a registered dietitian atNovant Health Bariatric Solutionsin Winston-Salem, examined five common weight-loss mistakes, and some better alternatives.

Its easy to tell yourself Ill lose 30 pounds by Valentines Day, or Ill be the slimmest person at the high school reunion.

Solution:Set smaller, incremental goals. Realize that even with small amounts of weight loss, you can see benefits to your health, such as lower blood pressure and better blood sugar control for patients with diabetes, Smith said. One to two pounds of weight loss per week is what we consider to be healthy and safe weight loss.

Youve heard the claims bordering on unbelievable eat as much as you want, lose 10 pounds the first week, all you need is this pill or cream, etc. The names are catchy, too, including Werewolf Diet, Five Bite Diet, Hot Dog Diet, Baby Food Diet and Sleeping Beauty Diet.

A lot of fad diets promise a large amount of weight loss in a short period of time, Smith said. A big, hot one weve seen lately is theketo diet,and a lot of people think Oh, I can eat all the bacon and cheese I want to. It becomes appealing to eat foods that on other healthier plans theyre told to eat in moderation.

Solution: A diet asking you to give up entire food groups is usually a red flag that its a fad diet instead of a sustainable diet. Avoid restrictive diets because youll miss nutrients that a balanced diet provides. Stick to a well-rounded plan over a longer time span.

When youre skipping meals, youre not giving your body enough of the nutrients we need to survive, Smith said. Food is our fuel. So, just like you have to have gas in your car to go somewhere, we have to have fuel in our bodies to perform our best, whether its at work, at home, with our families or exercising.

Solution:Fuel your body correctly all the time and keep moving through exercise. Depriving your body of protein, for example, can limit muscle growth, bone health, and your immune system.

That one number (your weight) can be very discouraging sometimes, but its only a small indicator of health, Smith said. There are a lot of other indicators, so I encourage people to look at their non-scale victories.

Solution: Dont obsess about weighing yourself every day, because fluctuations can lead to frustration. Plus, its an easy number to monitor at home. Be more aware of the numbers you cant see and measure daily your blood pressure, cholesterol levels, and blood sugar level. If they improve, youre helping your overall health.

Exercise, even in massive amounts, by itself isnt enough. Youve got to mix in correct foods, and avoid thinking that overexertion is helpful.

Theres the saying You cant outrun your fork, Smith said. It doesnt matter how much exercise youre doing, if youre not eating healthy in conjunction with it, its unlikely you can burn enough calories to see significant weight loss.

Solution: Recovery days are important when youre exercising. Listen to your body. Be consistent, but dont overdo it and risk injury. Eat healthily, so your body is nourished when you ask it to exercise.

Smith also offered these weight-loss tips:

Avoid claiming youll never eat XYZ again, ever. An occasional doughnut or cheesy lasagna is OK

Realize that change takes time, she said. Almost any food can fit into a healthy diet. It just comes down to how much and how often youre eating those foods. Dont categorize by saying These foods are good, these foods are bad.

One meal is not going to make you or break you, Smith said. Every meal you have the opportunity to make a good choice. Even if you ate a cheeseburger at lunch doesnt mean you have to eat pizza at dinner because you already blew it. At dinner, you can eat grilled salmon and broccoli and its all good.

Your brain, and entire body, use sleep to rejuvenate. The long-term effects of routinely not getting enough sleep can include being at higher risk for high blood pressure, increased blood sugar levels, obesity, and heart problems.

Learning to relax can slow your heart rate, lower blood pressure, improve digestion, maintain blood sugar levels and increase blood flow to your major muscles. Some popular techniques that can help slow your pace include deep breathing, massage, and meditation.

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The 5 worst ways to lose weight in 2020 - Mint Hill Times

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Home » Long Term Weight Loss » The 5 worst ways to lose weight in 2020 – Mint Hill Times