Are You Sabotaging Your Own Weight Loss Goals?

Weight Loss is possible!
Weight Loss is possible!

Weight loss can be a daunting task. You have put in time, efforts and even denied yourself certain foods and have stepped up your workout regiment but the results seem less than encouraging. The scale doesn’t seem to move and if it does, it’s not the number you are hoping for. If you’re on a weight loss plan and you don’t seem to be seeing results, maybe, you’re sabotaging your own efforts. Is that possible? Totally.  The world has a lot of advice to offer regarding weight loss but are they are they’re cracked up to be? Or is the advice they give sound? Your own ideas of weight loss—are they facts or myths?

See if you’re sabotaging your own weight loss plans. Find out:

Fad Diets Fade

Fad diet comes and goes. Diet pills, weight loss teas, magic berries, meal replacement plans, cabbage soup…the list goes on and with each new day, someone somewhere is formulating another diet plan. Fad diets are as implied—fad passes, they have no permanence, just like the pounds you loose. Sure, they seem attractive with great promises (before and after pictures of transformed figures beckon and dare you…) and celebrity endorsement. Surely, these people can’t be lying. No, they’re not lying….but have you seen pictures of them 5 years down the road when they can no longer stick to the diet plan?

So here’s the acid test of any fad diet you may be tempted to take on because the results are just so amazing. Can you see yourself eating this way for the rest of your life? Or keeping up this regiment for the rest of your life? If the answer is no, chuck the diet.

Mayo clinic offers this advice to fad diet lovers: Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.

Carbohydrates Equal Weight Gain

Right, you’re told carbohydrates are evil—no good can come out starch and sugar. They make you fat, plain and simple. Cut that out and pounds will dissipate. While it may hold some truth, not all carbohydrates will make you fat. In fact, if you choose the right kind of carbohydrates, they can actually help you lose weight. There is new evidence that Resistant starch, a type of dietary fiber found in many carbohydrate-rich foods such as potatoes, whole grains, rice, pasta, beans, lentils and unripe fruits (especially banana) can not only fill you up but increase your body’s ability to burn fat. Resistant starch “resists” digestion and animal studies found that resistant starch triggers the body to shut off hunger, so you eat less in between meals.

Another reason not to fear carbohydrates—according to Janine Higgins, Ph.D., nutrition research director for the University of Colorado’s Adult and Pediatric General Clinical Research Center-- when resistant starch gets fermented in the large intestine, it produces butyrate, a beneficial fatty acid that prevent the liver from using carbs as fuel. This forces the body to use stored body fat and recently consumed fat to be burned for energy instead. If you do the Math, resistant starch actually works to help your body burn fat.

Carbs lovers (such as I) can say yeah! Choose the right kinds and they can actually help you lose weight. And you get added bonus point if you eat your resistant starch cold (examples include cold sushi, cold potato salad, cold pasta) as it takes even more energy to burn them.

Can Carbs make you fat? That fat?
Can Carbs make you fat? That fat?
Sushi--good source of resistant starch and so yummy...
Sushi--good source of resistant starch and so yummy...

Skip Meals and Skinny Down?

Skipping meals seem like a no-brainer to losing weight. After all, if you eat less, your body will have fewer calories to burn and fewer calories translate to less weight gain. Sounds logical, doesn’t it? Wrong, according to diet experts. Since your body is programmed for survival, food deprivation causes your body to go into “starvation mode.” Your body slows down metabolic rate to conserve calories.  A slower metabolic rate spells disaster when it has to digest your next meal (which usually tends to be bigger since you skip the previous meal). What results? More calories not burned. Not a good prospect for weight watchers.

Health experts suggest eating smaller, more frequent meals to keep your metabolic rate stable and maintain weight loss in the long run. According to Nancy Wellman, RD, past president of the American Dietetic Association, offers this advice: “The best advice is to always start your day with a healthy breakfast, since appetite is usually best in the morning. Then make sure you eat something at every mealtime.”

All Fats are Bad

Sounds familiar—this admonishment to stay away from all kinds of fatty foods if you want to lose weight? You’re told to strip any fatty foods off your diet and avoid them like the plague. Throw out chocolates and the delicious avocado dip. They are highly dangerous to your diet plan. Fact or nutrition myth? Thankfully, health experts refer to this claim as half-truth—true to a certain degree but not absolute. The fact is your body needs some fats to aid nutrient absorption and to facilitate nerve transmission and maintain cell membrane integrity. Of course, if you take high intake of saturated fats, you will gain weight, increase risks of cardiovascular disease and certain types of cancer.

The good news for those of us who love chocolates and the occasional latte—some fats are actually good for you and they can actually help you lose weight.  According to the University of Maryland Medical Center, healthy fats can actually improve your diabetes control and help you lose weight.

Healthy fats include monounsaturated and omega-3 fatty acids and that include a multitude of choices: olive oil, canola oil, fatty fish like salmon, mackerel, tuna, walnuts, almonds, peanut butter and avocadoes.

Healthy fats are actually waistline-friendly.
Healthy fats are actually waistline-friendly.

Discouragement

You went to a party and blew it by inhaling all kinds of desserts and calorie-chocked beverages and justifiably so, since you’re on a diet and have been good for the most part. So why not? But when the noise and the fun settle, you realize to your horror—you’ve messed up big time. You’re discouraged, you’re angry and frustrated—you want to throw your diet plan down the chute and just let nature dictates its course and your eating habits and your waistline.

This is where you press the pause button and stop. Stop and think. So, we all messed up from time to time. The occasional give-in is not going to hurt as long as you stay on track. Cut yourself the occasional slack and your body will probably be happier to co-operate with your diet plan.

Consistency is the way to achieve long term weight loss. Don’t let minor snags trip you and give you the excuse to quit.

Unrealistic Expectation

Losing weight can get stressful. Why is your waistline not bulging an inch—an inch smaller? Why is the scale not showing the number you want to see and it’s been three weeks into the diet plan? Experts call this “false-hope syndrome”—dieters have unrealistic expectations about how long it will take to lose excess pounds. Unrealistic expectation can sabotage your efforts to lose weight. Instead of losing weight, you lose heart and there goes your weight loss resolution.

Health experts concur that unrealistic weight loss objectives are not productive and can actually backfire. Janet Polivy, PhD., a psychologist at the University of Toronto at Mississauga, Canada says the best way to go is to set smaller, realistic goals.

So why sabotage your weight loss plan? Here are 5 achievable goals and they will help to produce long term weight loss. Each goal is accompanied by a simple weight loss trick.

  • Set realistic goals

Most clinicians say that losing 5 to 10 pounds are achievable with realistic goal. Begin by eating slowly—it takes time for your brain to register that you’re full. 

  • Realistic Time Frame

“A realistic goal is losing 1 to 2 pounds a week to stay health,” Jennifer Linde, PhD., assistant professor of epidemiology at the University of Minnesota, Minneapolis.  Cut back on fast-foods and quick take-outs—they tend to be higher in saturated fats.

  • Set Short-term Goals

Take baby steps. Celebrate them. Instead of focusing on losing 25 pounds at one go—celebrate little victories, for example, the first 5 pounds. Eat more servings of fruits and vegetables. They add bulk and truck-loads of nutrients with very few fat calories.

  • Track Your Progress

Record your successes and whenever you feel discouraged, look at your track record. That will help you stay on track. Eat healthy snacks like nuts and fruits instead of processed snacks, beefed up with preservatives and fat calories.

  • Think Long Term Benefits

Instead of focusing on immediate loss, think long term. If your long-term goal is to lose 50 pounds, start small and work towards it. Drink tea (green, white, red)—they have fat-busting capabilites and also, they have zero fat calories.

Ditch processed snacks and snack on these instead.
Ditch processed snacks and snack on these instead.

Other weight-loss articles by the same author:

How to trim the waistline without going on a diet: http://hubpages.com/hub/How-to-Trim-the-Waistline-Without-Going-on-a-Diet

Why are Thai people so skinny: http://hubpages.com/hub/Why-Are-Thai-People-So-Skinny--Try-Thai-Green-Curry

Weight loss secrets from around the world: http://hubpages.com/hub/Weight-Loss-Secrets-from-Around-the-World

Chinese girl shares Chinese weight loss secrets: http://hubpages.com/hub/Chinese-Girl-Shares-Chinese-Weight-Loss-Secrets

Lose weight fast with these easy tricks: http://hubpages.com/hub/How-to-Build-Dieting-Success-into-Your-Daily-Life

More by this Author


Comments 48 comments

Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

That is one disgusting photo you have there. But it get us to think.


anglnwu profile image

anglnwu 6 years ago Author

Sandyspider, i agree it's pretty disgusting. Do you think I should take it off?--i don't want to offend, this picture is meant to be thought-provoking. Let me know what you think. Thanks for your visit.


Money Glitch profile image

Money Glitch 6 years ago from Texas

That photo alone should make one want to push away from the table. Congrats on the win! :)


anglnwu profile image

anglnwu 6 years ago Author

Money Glitch, thanks! Glad you think the picture helps. Have a good day!


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City

Congratulations anglnwu! - on winning the contest for Monday. You have consistently created such great hubs!

And what a photo. Whew!

Thanks for all your great hubs!


anglnwu profile image

anglnwu 6 years ago Author

Thanks, BKcreative--so unexpected--I've never won anything in my life before. Serious! Now, I've got money for chocolate.

Yes, the picture generates more comments than anything else. Thanks for dropping by. Many happy returns to you.


sheila b. profile image

sheila b. 6 years ago

I'm too old to look like that photo, it had to take years and years and years to get that fat! Your article was inspiring, though.


lelanew55 profile image

lelanew55 6 years ago

Hi anginwu really nice hub with very sensible suggestion for loosing weight. I say permanent healthy weight lose is a life style change. It takes time. Congratulations!


wandererh profile image

wandererh 6 years ago from Singapore

A friend, a fan of fad diets and doing things the easy way, used to boast that he can lose 10 kg in a week if he wants to. And I do believe he can.

But I'd tell him that he has got to work the diet into his lifestyle or all of the 10 kg is going to come back - with some of their friends.

Now, a couple of years down the road, all of it came back, and more!

Sound advice, as always. :)


SEO IT! profile image

SEO IT! 6 years ago from Tucson, AZ

Great hub and congratulations on the win today!


elayne001 profile image

elayne001 6 years ago from Rocky Mountains

Kudos on the win! Very well done. It is a constant struggle keeping the weight off for some of us.


anglnwu profile image

anglnwu 6 years ago Author

sheila, good to see you all day. You're never too old, you have such a sweet spirit--it beats anything. Thanks for dropping by--love to u.


anglnwu profile image

anglnwu 6 years ago Author

lelanew55, thanks! I'm with you--long-term weight loss requires lifestyle changes. Thanks for dropping by.


anglnwu profile image

anglnwu 6 years ago Author

wandererh, your true story illustrates my point completely. Thanks for sharing the story and taking time off to visit. Please check out my other hub, "use of herbal therapy in chinese medicine,"--made it to top 10 finalist. Stop by the health contest and vote for me--please....

Good to see you and have a nice day!


anglnwu profile image

anglnwu 6 years ago Author

SEO it--thanks for dropping in and commenting.


anglnwu profile image

anglnwu 6 years ago Author

elayne, thanks you! Weight loss can be a constant battle, that's why we have to practice moderation so we can keep it up.


dohn121 profile image

dohn121 6 years ago from Hudson Valley, New York

Congrats! You deserve it, anglnwu. Hubs like this one is exactly why I chose you as one of the best niche writers here at HubPages. This is the most complete hub on weight loss I've read yet, not to mention the most honest. Wonderful work.

Dohn


anglnwu profile image

anglnwu 6 years ago Author

Dohn, endorsement from you is like...honey--so sweet and healing. As writers, we're (at least I'm) often riddled with self-doubt, so this is really affirming. Thank you for your support as always:)


ripplemaker profile image

ripplemaker 6 years ago from Cebu, Philippines

anginwu..I am so happy for you! The title really caught my attention and then to read such an informative hub too! This one sums it up totally for me. You wrote, "Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life." I agree! Way to go! Congrats for winning! Woohoo...


anglnwu profile image

anglnwu 6 years ago Author

ripplemaker, good to see u again! Thanks, I'm thrilled too. You're right about that one--successful weight loss requires long-term lifestyle changes and the results are lasting. Thank you so much for dropping by.


Pamela99 profile image

Pamela99 6 years ago from United States

Congratulation on your win. You deserved the win as this is a terrific hub. I thought I had left a comment when I first read it and voted, but I wanted to read it again. I can't say I liked that one picture! Great suggestions. Thumbs up!


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

hey congrats, am proud of you, and happy as well, I have done my part hehe, Good luck angel, That woman there hehe, you made me laugh out loud, good job again angel, Maita


anglnwu profile image

anglnwu 6 years ago Author

Good see you again, Pamela. I know that picture has generated a lot of comments. Thanks for your kind comments and see you around.


anglnwu profile image

anglnwu 6 years ago Author

Maita, I find myself laughing with you. You know what, both of us are a tad mischievous. That got me thinking--I shouldn't laugh, 'cos I could be that woman if i stayed in bed and eat cake all day. Anyway, always nice to see you. Have a wonderful day!


adrienne2 profile image

adrienne2 6 years ago from Atlanta

Hi anglnwu, Those are some really colorful pictures you have. And oh Lord on the obese lady. Great hub! Congrats on winning the contest!


dfelker 6 years ago

If I ever start looking like that lady, just shoot me. Congrats on a great job!


 6 years ago

Anglnwu, this is a great hub!

I agree, consistency is the key to any successful diet regimen.

I think I'm missing something - what win?, what contest? Sorry I'm lost!

Anyway, whatever it is, I'm sure it's well-deserved 'çause you always write such great hubs! Congratulations!


anglnwu profile image

anglnwu 6 years ago Author

adrienne2, thanks. Right, that poor lady has been getting a lot of feedback. I guess pictures do speak louder than words. Thank you again.


anglnwu profile image

anglnwu 6 years ago Author

dfelker, LOL--that day will never come for you. You look like a bamboo from your profile picture. Thanks for dropping by.


anglnwu profile image

anglnwu 6 years ago Author

asks, I'm sorry you didn't leave a name but I sure appreciate your comments. Second what you said--consistency is key. Drop by again and leave your name, so I can thank you properly.


jill of alltrades profile image

jill of alltrades 6 years ago from Philippines

anglnwu,

That's me who left that comment "says" - about consistency. I don't understand why my avatar did not load.

Congratulations again!

jill of alltrades


anglnwu profile image

anglnwu 6 years ago Author

It's you, Jill--good to see you again! What did I win? Nothing to be proud of--I won the hub contest lottery--random selection. However, one of my hub,"Use of herbal therapy in Chinese Medicine," was selected top 10 by the judges. Thanks for visiting.


online scam check profile image

online scam check 6 years ago from United Kingdom

great hub, loaded with good information.


Amber Allen profile image

Amber Allen 6 years ago

Congratulations on your winning hub and this is another great hub too. A picture paints a thousand words so I think she should stay!

Amber


anglnwu profile image

anglnwu 6 years ago Author

online scam check, thanks for dropping by. Glad you like it.


anglnwu profile image

anglnwu 6 years ago Author

Amber Allen, another comment on the picture. I think it should stay too--it's inspiring in a way. Thanks for your kind comments.


hypnodude profile image

hypnodude 6 years ago from Italy

I'm pretty late here, but these days there are simply to many hubs to read, that plus the fact that my pc broke down is why I 4 days late. Anyhow, very, very good hub, full of good advices, well written, honest and down to earth. Rated, bookmarked and obviously stumbled. Great! :)


anglnwu profile image

anglnwu 6 years ago Author

hypnodude, you're never late. Thanks for your beautiful comments and thanks for rating it up. Sorry about your sick PC--they have become so invaluable--how did we ever survive without them before? Anyway, thanks for your visit and always, a pleasure to hear from you. Have a great weekend.


fucsia profile image

fucsia 6 years ago

I arrived late but ... Congratulations! this is a great hub!


anglnwu profile image

anglnwu 6 years ago Author

fucsia, thanks for visiting two of my hubs in one day. Take care.


Slim 6 years ago

Emotional factors are a significant component to our weight. We should be cautious in the judgments we make. 'Each to their own' is an old phrase but applies to how we control what we eat and how we exercise. We all have to find what works for us. That may mean we may not suceed at the first attempt. We need to believe in ourselves and keep trying different approaches until we achieve our objectives.


anglnwu profile image

anglnwu 6 years ago Author

Slim, thank you for your comments. I agree with you. Persistence pays off.


Sushi Supplies 6 years ago

What a wonderful Hub! I just recently started on a weight loss regimen and one thing I'm trying to do is learn more about Sushi. Specifically, vegetarian sushi recipes. I made myself research various sushi supplies, bought the rice cooker, starting to gather supplies - and I plan on using sushi as one staple of my new healthy eating plan. Voted you up!


anglnwu profile image

anglnwu 6 years ago Author

Sushi Supplies, thanks for your kind comments. Good choice for weight loss. Another good thing about eating sushi--the cold rice (resistant starch) can help the body burn more calories.


Christine 6 years ago

This is an excellent Hubpage. I agree that dieting is all about consistency and nutritional balance. Great tip for anyone with Type 2 Diabetes, It has been proven that if you drink 1 whey protein shake for breakfast everyday, it will help you control your blood sugar better. I used to be overweight and it worked for me.

http://loseweightamerica.co.cc/wordpress


anglnwu profile image

anglnwu 6 years ago Author

Thanks, Christine, for adding to this hub with your comments.


Joy Houston 6 years ago

I absolutely love that you make a clear distinction between good and bad fats and carbs. Both have a rightful place in weight loss and in healthy diets in general. As a raw food chef, I get people in my classes who are SHOCKED that I use avocados, nuts, and coconuts. They have been so programmed to fear fats that they are missing the benefits of these amazingly powerful, healthy foods. The same goes with carbs.

By the way I LOVE your sushi photo. Nice job if you rolled that yourself!


anglnwu profile image

anglnwu 6 years ago Author

Joy, thank you for adding to this hub with your very insightful comments. Agreed--we can eat good fats in moderate amounts and be the better for it. As for the sushi pic. sorry, it's not mine, though I do make sushi from time to time. Thanks for dropping by.

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