culled from:pulse.ng
See how and why your body has stopped losing weight regardless of all your efforts.
1.
You're skimping on sleep as well as calories- According to research
conducted a few years ago by physicians at the University of Chicago
General Clinical Resource Center, dieters who get less than 6 hours of
sleep a night lose significantly less fat than those who get the gold
standard 8, plus, they feel hungrier. "If your goal is to lose fat,
skipping sleep is like poking sticks in your bicycle wheels," said study
director, Plamen Penev, MD, PhD, assistant professor
of medicine at the University of Chicago. "Cutting back on sleep, a
behavior that's ubiquitous in modern society, appears to compromise
efforts to lose fat through dieting. In our study, it reduced fat loss
by 55 percent."
2. You are doing the same thing
over and over- Not losing at the same rate you once were? You may need
to step up your own rate. Studies have shown that high-intensity
interval training or, exercising at a high intensity for 30 seconds to
several minutes followed by 1 to 5 minutes of recovery time (either no
exercise or very low-intensity exercise) then repeating the cycle
several times produces more weight loss than plain, old,
moderate-intensity aerobic exercise. Say you normally jog at a moderate
pace for 30 minutes. Instead, warm up at an easy pace for 5 minutes.
Then run at very high intensity for 1 minute and recover by running very
easily for 4 minutes. Repeat five times. How do you know your intensity
is high? Take your heart rate. High intensity exercise is defined as
exertion at 70 to 85 percent of your maximum heart rate. Now, before you
do the usual mental math (220 minus your age) to determine your max,
try a newer, purportedly more accurate formula, devised after studying
more than 3,000 men and women ages 19 to 89: 211 minus 64 percent of
your age. The newer formula yields a higher number, but that's a good
thing. The greater your exertion, the greater the results.
3.
You're underestimating how much diet damage you're doing when you eat
out- Honestly, it'd be hard not to. University of Toronto
researchers recently tracked the calorie content of food ordered at 19
sit-down restaurant chains and the results were, well, extraordinary
in the truest sense of the word. On average, breakfast, lunch, and
dinner meals from the restaurants contained an astonishing 1128 calories
(that's more than the 881 calories previous research has found that the
average fast-food meal delivers and fully 56 percent of the 2,000
calories the US Food and Drug Administration recommends a healthy adult
should eat per day). And those calorie totals didn't even include
dessert, which the researchers calculated would add an additional 549
calories, on average. All restaurants,not just fast food joints, are
minefields for dieters. To avoid blowing your diet and stalling your
weight loss, stick with the meals identified by the restaurants as
"healthy." In the study, those meals contained, on average, 474
calories, 13 g of fat (20 percent of your Daily Value, 3 g of saturated
fat (17 percent of your Daily Value), and 752 mg of sodium (50 percent
of the daily adequate intake level). Or, if no "healthy" options exist,
split your entrée, and skimp on sauces, dressings, and extras, like
bread. To that end, Stephen Gullo, author of The Thin Commandments Diet,
recommends grabbing a spot at the end of the table, because bread and
chips and other sharing plates tend to end up at the center.
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