Kara Sewell: Five weight loss mistakes - Cincinnati News, FOX19-WXIX TV

Kara Sewell: Five weight loss mistakes

(Photo: FOX19 NOW/Kara Sewell) (Photo: FOX19 NOW/Kara Sewell)
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If you’re like me, the scramble to lose those last five or ten pounds before summer is official underway! But Lisa Andrews from Soundbite Nutrition says watch how you attempt to shed those calories, your methods could cause you to hang on to those extra pounds instead of lose them.
5 weight loss mistakes:

1. Eating too few calories (especially carbohydrates)  Your body needs enough calories to maintain normal physiologic functions.  When you dip below your BMR (basal metabolic rate), your body’s instinct is to conserve calories, making weight loss more difficult. In addition, the timing of macronutrients makes a difference.  Studies show that eating healthy carbohydrates earlier in the day (at breakfast and lunch) and going lighter on them in the evening results in better weight loss than eating carbs at night.

2. Drinking calories in place of food. 

Chewing your food provides satiety (a feeling of fullness) that liquids won’t provide.  In addition, you miss out on the thermic effect of food- the increase in metabolism after the digestion of food. If you have teeth and a small intestine, let your body do the digestion.  Limit liquids like alcohol, soda, juice and smoothies.  CHEW FOOD.

3. Skipping weight training. 

If you want to burn more calories, don’t just do cardio.  Cardio exercises will use up calories during exercise and may prevent fat storage, but muscle will burn more calories at rest.  Use some dumb bells or a medicine ball or stretch bands while watching TV or meet with a personal trainer for a program.  Aim for 2-3 times/week for 15-20 min.

4. Not enough water.

Water is not only calorie-free, studies show that dieters that drink 16 oz. of water, 30 min before each meal lose more weight than non-water drinkers.  In addition, water prevent dehydration, which may prevent you from overeating because you won’t feel fatigued.

5. Rewarding yourself with food.

Losing weight is typically easier than maintaining weight loss.  Establish good eating habits VS “going on a diet” that has an end point.  When you reward yourself with food, it can set up a pattern of emotional eating and give the food too much power.  Set a small goal and pick a non-food reward like getting a manicure, pedicure or something else valuable to you.  Food should not be the reward- your better health should be! 

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