Fat-Loss Facts: 7 Common Dieting Mistakes
lknjohnson
Posts: 351 Member
I thought this article was pretty interesting. And I've been pretty guilty of all of these. Came across this article on bodybuilding.com
Fat-Loss Facts: 7 Common Dieting Mistakes
Fat loss is a long, slow journey. It’s made even slower by dieting errors. Don’t fall into the same traps that I did! Read my mistakes, learn from them, and your fitness goal will be a reality much sooner.
by Karina BaymillerApr 09, 2013
Whether you're just starting out on your journey toward a bangin' new bod, or you know the ins and outs of health and fitness, you've probably made some mistakes in your nutrition. When it comes to shedding fat, we often fall into a trap hoping we are doing the right thing. In reality, we may be doing ourselves more harm than good.
There's a lot of nutrition and diet information out there—it's easy to get lost in the mountains of tips, rules, and new terminology. For all you know, "Paleo" could be a new type of deadlift. When I first started trying to lose weight, I had no idea what I was doing. I read what I could and made a lot of errors. And though making mistakes and learning from them is part of the process, you can make the road a little less bumpy with some good information. Here are seven mistakes I've personally made. I want to share them with you so your road to fat loss is as smooth as possible.
1 / Buying "Fat-Free" Food
If you find yourself buying food that's labeled as "diet," "fat-free," or "sugar-free," drop the package and run the other direction immediately. Many people see these buzz words and assume that what they are buying must be healthy. In reality, these words usually mean the food you're about to purchase is anything but healthy.
When food companies remove a nutrient like fat to make a food "fat-free," they have to add something back to make it palatable. These flavor-boosting ingredients generally include a hodgepodge of chemicals you can't pronounce, refined carbohydrates, and ample amounts of sugar.
Together, these additives can be detrimental to your fat loss goals. Stay away from the processed, packaged, and pre-made foods. Stick with fresh, whole foods with minimal ingredients.
2 / Not Eating Enough
If you want to lose fat, the first logical step is to cut your calorie intake, right? It makes sense then, that the more calories you cut the more fat you lose. Wrong! Seriously cutting your calories may work for a short period of time, but your metabolism will slowly shut down and eventually come to a screeching halt.
If that's not bad enough, when your caloric intake is too low, your body begins to use your hard-earned muscle as fuel, a process known as catabolism. If it happens, it could further hinder your fat loss. I realize that eating more sounds counterproductive to a fat loss goal, but trust me, more food is usually better. If you cut your calories too much for too long, you're not going to see results.
3 / Going to Extremes
We live in an all-or-nothing world. For a lot of people, dieting is definitely no exception. I've heard it all: "You have to eat 10 times per day for fat loss!" "Make sure you get 600 grams of carbs." "Never eat fruit or dairy products." "You need these 30 supplements to be successful." Sure some of these things may work for some people, but whatever happened to the middle ground? From my experience, going to extremes got me nowhere but right back where I started.
If you're in this for the long haul, like you should be, remember that balance and moderation are keys to your success. My suggestion: Start somewhere in the middle. Slowly add or subtract until you find the right balance for you.
4 / Hopping on the Latest Fad Diet
If you've tried The Hormone Diet, the cabbage soup diet, the 3-Day Diet, the Blood Type Diet, or some crazy juicing thing, you need to listen up. Fad diet advertisements try to suck you in by presenting the "latest research" and showing stories of success. Generally, fad diets work. But, they only work for a short peiod of time. When you go back to normal life, don't expect your body to join you.
The majority of these diets proves unhealthy, extreme, and shouldn't be practiced for an extended period of time. I always tell my clients: "Don't do anything you can't or won't keep up for the rest of your life." Healthy eating should be a lifestyle change, and unless you see yourself eating cabbage soup everyday for the rest of your life, stay away from fads.
5 / Clocking Out (and I mean all the way out) for the Weekend
I've been guilty of this on a few occasions. OK, you caught me—it happens almost every weekend. A cheat meal is perfectly fine, and can be beneficial mentally, and physically. But if you clock out at 5 p.m. on Friday from both the office and your diet, we may have a slight problem.
Stuffing your face all weekend with everything you didn't eat during the week will not only slow your progress, but can stop it. Sometimes, it can even completely reverse what you've worked so hard for. Depending on your goals and progress, one cheat meal, sometimes two, is usually okay. Get back to eating your healthy foods as soon as possible. Don't allow your cheat meal turn into a free-for-all cheat weekend.
6 / Ignoring What Your Body Tells You
Believe it or not, we have hormones that regulate functions telling us we're hungry and when we need to stop eating. When we stop listening to these signals and eat right through the "I'm satisfied" zone and speed into the "I'm stuffed" zone, problems like obesity happen.
On the other side of the coin, eating on such a rigorous and inflexible schedule voids these hormonal signals as well. Sometimes, we get so caught up eating exactly 300 calories every three hours that we forget to listen to what our body is saying. I'm not saying throw everything you know out the window and stuff your face all day long, but when is the last time you really stopped and listened to your body's hunger signals?
Are you hungry when the clock strikes every three hours? Are you so hungry you could eat the paint off the walls? Are you still hungry when you finish your meal? Experiment with relying on your body, not the clock to tell you when to eat. You may be surprised by what you learn.
7 / Forgetting to Live Life
Do you find yourself obsessing over every gram of broccoli you put in your mouth? Do you eat tilapia and asparagus at least four times per day? Do you have a panic attack if you can't eat "Meal 4" exactly 2-1/2 hours after "Meal 3?" If so, it may be time to stop, slow down, and breathe. Don't let the quest for health become an unhealthy obsession.
Call breakfast what it is—don't say "Meal 1." Go out with friends, eat a piece of chocolate; listen to your hunger signals. Smile, relax, and have fun. Don't forget to live your life!
here is the link just in case
http://www.bodybuilding.com/fun/fat-loss-facts-7-common-dieting-mistakes.html
Fat-Loss Facts: 7 Common Dieting Mistakes
Fat loss is a long, slow journey. It’s made even slower by dieting errors. Don’t fall into the same traps that I did! Read my mistakes, learn from them, and your fitness goal will be a reality much sooner.
by Karina BaymillerApr 09, 2013
Whether you're just starting out on your journey toward a bangin' new bod, or you know the ins and outs of health and fitness, you've probably made some mistakes in your nutrition. When it comes to shedding fat, we often fall into a trap hoping we are doing the right thing. In reality, we may be doing ourselves more harm than good.
There's a lot of nutrition and diet information out there—it's easy to get lost in the mountains of tips, rules, and new terminology. For all you know, "Paleo" could be a new type of deadlift. When I first started trying to lose weight, I had no idea what I was doing. I read what I could and made a lot of errors. And though making mistakes and learning from them is part of the process, you can make the road a little less bumpy with some good information. Here are seven mistakes I've personally made. I want to share them with you so your road to fat loss is as smooth as possible.
1 / Buying "Fat-Free" Food
If you find yourself buying food that's labeled as "diet," "fat-free," or "sugar-free," drop the package and run the other direction immediately. Many people see these buzz words and assume that what they are buying must be healthy. In reality, these words usually mean the food you're about to purchase is anything but healthy.
When food companies remove a nutrient like fat to make a food "fat-free," they have to add something back to make it palatable. These flavor-boosting ingredients generally include a hodgepodge of chemicals you can't pronounce, refined carbohydrates, and ample amounts of sugar.
Together, these additives can be detrimental to your fat loss goals. Stay away from the processed, packaged, and pre-made foods. Stick with fresh, whole foods with minimal ingredients.
2 / Not Eating Enough
If you want to lose fat, the first logical step is to cut your calorie intake, right? It makes sense then, that the more calories you cut the more fat you lose. Wrong! Seriously cutting your calories may work for a short period of time, but your metabolism will slowly shut down and eventually come to a screeching halt.
If that's not bad enough, when your caloric intake is too low, your body begins to use your hard-earned muscle as fuel, a process known as catabolism. If it happens, it could further hinder your fat loss. I realize that eating more sounds counterproductive to a fat loss goal, but trust me, more food is usually better. If you cut your calories too much for too long, you're not going to see results.
3 / Going to Extremes
We live in an all-or-nothing world. For a lot of people, dieting is definitely no exception. I've heard it all: "You have to eat 10 times per day for fat loss!" "Make sure you get 600 grams of carbs." "Never eat fruit or dairy products." "You need these 30 supplements to be successful." Sure some of these things may work for some people, but whatever happened to the middle ground? From my experience, going to extremes got me nowhere but right back where I started.
If you're in this for the long haul, like you should be, remember that balance and moderation are keys to your success. My suggestion: Start somewhere in the middle. Slowly add or subtract until you find the right balance for you.
4 / Hopping on the Latest Fad Diet
If you've tried The Hormone Diet, the cabbage soup diet, the 3-Day Diet, the Blood Type Diet, or some crazy juicing thing, you need to listen up. Fad diet advertisements try to suck you in by presenting the "latest research" and showing stories of success. Generally, fad diets work. But, they only work for a short peiod of time. When you go back to normal life, don't expect your body to join you.
The majority of these diets proves unhealthy, extreme, and shouldn't be practiced for an extended period of time. I always tell my clients: "Don't do anything you can't or won't keep up for the rest of your life." Healthy eating should be a lifestyle change, and unless you see yourself eating cabbage soup everyday for the rest of your life, stay away from fads.
5 / Clocking Out (and I mean all the way out) for the Weekend
I've been guilty of this on a few occasions. OK, you caught me—it happens almost every weekend. A cheat meal is perfectly fine, and can be beneficial mentally, and physically. But if you clock out at 5 p.m. on Friday from both the office and your diet, we may have a slight problem.
Stuffing your face all weekend with everything you didn't eat during the week will not only slow your progress, but can stop it. Sometimes, it can even completely reverse what you've worked so hard for. Depending on your goals and progress, one cheat meal, sometimes two, is usually okay. Get back to eating your healthy foods as soon as possible. Don't allow your cheat meal turn into a free-for-all cheat weekend.
6 / Ignoring What Your Body Tells You
Believe it or not, we have hormones that regulate functions telling us we're hungry and when we need to stop eating. When we stop listening to these signals and eat right through the "I'm satisfied" zone and speed into the "I'm stuffed" zone, problems like obesity happen.
On the other side of the coin, eating on such a rigorous and inflexible schedule voids these hormonal signals as well. Sometimes, we get so caught up eating exactly 300 calories every three hours that we forget to listen to what our body is saying. I'm not saying throw everything you know out the window and stuff your face all day long, but when is the last time you really stopped and listened to your body's hunger signals?
Are you hungry when the clock strikes every three hours? Are you so hungry you could eat the paint off the walls? Are you still hungry when you finish your meal? Experiment with relying on your body, not the clock to tell you when to eat. You may be surprised by what you learn.
7 / Forgetting to Live Life
Do you find yourself obsessing over every gram of broccoli you put in your mouth? Do you eat tilapia and asparagus at least four times per day? Do you have a panic attack if you can't eat "Meal 4" exactly 2-1/2 hours after "Meal 3?" If so, it may be time to stop, slow down, and breathe. Don't let the quest for health become an unhealthy obsession.
Call breakfast what it is—don't say "Meal 1." Go out with friends, eat a piece of chocolate; listen to your hunger signals. Smile, relax, and have fun. Don't forget to live your life!
here is the link just in case
http://www.bodybuilding.com/fun/fat-loss-facts-7-common-dieting-mistakes.html
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Replies
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thank you0
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These are great! !! So many of these lists of "tips" are trying to sell something...or advocate a particular theory of dieting or fitness. This was refreshingly.....TRUE!!!!!0
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Yup...
These tips are pretty much how I've lost 32 Lbs and counting without feeling at all like I'm on a "diet"0 -
Simple truths :flowerforyou:0
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Thank you for sharing this!0
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thankyou interesting reading and it made sense x0
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I thought this article was pretty interesting. And I've been pretty guilty of all of these. Came across this article on bodybuilding.com
Fat-Loss Facts: 7 Common Dieting Mistakes
Fat loss is a long, slow journey. It’s made even slower by dieting errors. Don’t fall into the same traps that I did! Read my mistakes, learn from them, and your fitness goal will be a reality much sooner.
by Karina BaymillerApr 09, 2013
Whether you're just starting out on your journey toward a bangin' new bod, or you know the ins and outs of health and fitness, you've probably made some mistakes in your nutrition. When it comes to shedding fat, we often fall into a trap hoping we are doing the right thing. In reality, we may be doing ourselves more harm than good.
There's a lot of nutrition and diet information out there—it's easy to get lost in the mountains of tips, rules, and new terminology. For all you know, "Paleo" could be a new type of deadlift. When I first started trying to lose weight, I had no idea what I was doing. I read what I could and made a lot of errors. And though making mistakes and learning from them is part of the process, you can make the road a little less bumpy with some good information. Here are seven mistakes I've personally made. I want to share them with you so your road to fat loss is as smooth as possible.
1 / Buying "Fat-Free" Food
If you find yourself buying food that's labeled as "diet," "fat-free," or "sugar-free," drop the package and run the other direction immediately. Many people see these buzz words and assume that what they are buying must be healthy. In reality, these words usually mean the food you're about to purchase is anything but healthy.
When food companies remove a nutrient like fat to make a food "fat-free," they have to add something back to make it palatable. These flavor-boosting ingredients generally include a hodgepodge of chemicals you can't pronounce, refined carbohydrates, and ample amounts of sugar.
Together, these additives can be detrimental to your fat loss goals. Stay away from the processed, packaged, and pre-made foods. Stick with fresh, whole foods with minimal ingredients.
2 / Not Eating Enough
If you want to lose fat, the first logical step is to cut your calorie intake, right? It makes sense then, that the more calories you cut the more fat you lose. Wrong! Seriously cutting your calories may work for a short period of time, but your metabolism will slowly shut down and eventually come to a screeching halt.
If that's not bad enough, when your caloric intake is too low, your body begins to use your hard-earned muscle as fuel, a process known as catabolism. If it happens, it could further hinder your fat loss. I realize that eating more sounds counterproductive to a fat loss goal, but trust me, more food is usually better. If you cut your calories too much for too long, you're not going to see results.
3 / Going to Extremes
We live in an all-or-nothing world. For a lot of people, dieting is definitely no exception. I've heard it all: "You have to eat 10 times per day for fat loss!" "Make sure you get 600 grams of carbs." "Never eat fruit or dairy products." "You need these 30 supplements to be successful." Sure some of these things may work for some people, but whatever happened to the middle ground? From my experience, going to extremes got me nowhere but right back where I started.
If you're in this for the long haul, like you should be, remember that balance and moderation are keys to your success. My suggestion: Start somewhere in the middle. Slowly add or subtract until you find the right balance for you.
4 / Hopping on the Latest Fad Diet
If you've tried The Hormone Diet, the cabbage soup diet, the 3-Day Diet, the Blood Type Diet, or some crazy juicing thing, you need to listen up. Fad diet advertisements try to suck you in by presenting the "latest research" and showing stories of success. Generally, fad diets work. But, they only work for a short peiod of time. When you go back to normal life, don't expect your body to join you.
The majority of these diets proves unhealthy, extreme, and shouldn't be practiced for an extended period of time. I always tell my clients: "Don't do anything you can't or won't keep up for the rest of your life." Healthy eating should be a lifestyle change, and unless you see yourself eating cabbage soup everyday for the rest of your life, stay away from fads.
5 / Clocking Out (and I mean all the way out) for the Weekend
I've been guilty of this on a few occasions. OK, you caught me—it happens almost every weekend. A cheat meal is perfectly fine, and can be beneficial mentally, and physically. But if you clock out at 5 p.m. on Friday from both the office and your diet, we may have a slight problem.
Stuffing your face all weekend with everything you didn't eat during the week will not only slow your progress, but can stop it. Sometimes, it can even completely reverse what you've worked so hard for. Depending on your goals and progress, one cheat meal, sometimes two, is usually okay. Get back to eating your healthy foods as soon as possible. Don't allow your cheat meal turn into a free-for-all cheat weekend.
6 / Ignoring What Your Body Tells You
Believe it or not, we have hormones that regulate functions telling us we're hungry and when we need to stop eating. When we stop listening to these signals and eat right through the "I'm satisfied" zone and speed into the "I'm stuffed" zone, problems like obesity happen.
On the other side of the coin, eating on such a rigorous and inflexible schedule voids these hormonal signals as well. Sometimes, we get so caught up eating exactly 300 calories every three hours that we forget to listen to what our body is saying. I'm not saying throw everything you know out the window and stuff your face all day long, but when is the last time you really stopped and listened to your body's hunger signals?
Are you hungry when the clock strikes every three hours? Are you so hungry you could eat the paint off the walls? Are you still hungry when you finish your meal? Experiment with relying on your body, not the clock to tell you when to eat. You may be surprised by what you learn.
7 / Forgetting to Live Life
Do you find yourself obsessing over every gram of broccoli you put in your mouth? Do you eat tilapia and asparagus at least four times per day? Do you have a panic attack if you can't eat "Meal 4" exactly 2-1/2 hours after "Meal 3?" If so, it may be time to stop, slow down, and breathe. Don't let the quest for health become an unhealthy obsession.
Call breakfast what it is—don't say "Meal 1." Go out with friends, eat a piece of chocolate; listen to your hunger signals. Smile, relax, and have fun. Don't forget to live your life!
here is the link just in case
http://www.bodybuilding.com/fun/fat-loss-facts-7-common-dieting-mistakes.html
At the risk of sounding overly emotional, I nearly cried when I read these, not because I do them all but because I HAVE done them all, and my whole lifestyle change has been about getting away from essentially every one of them. I can't believe I'm actually doing it "right" this time! Thanks for sharing this. You may have just made my day!0 -
This is all so true - thank you for posting this!0
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Following advice like the above is how I lost my first 35lbs, the only one I was missing was #2 and I can thank MFP for teaching me that one.
Really good tips.0 -
I am pretty guilty of a lot of these i admit time to re think things0
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5 / Clocking Out (and I mean all the way out) for the Weekend
Thanks for posting this! I'm newer to MFP (Jan. 2013) and have begun to notice some of my patterns...the big one is that I tend to "clock out" on Sundays and Mondays (dinners). Those are sort of the 2 days I'm scrambling to try to get my family ready and organized for the week. Also, I always have a really hard workout on Friday and Saturday and I don't think I'm refueling properly. Feels like my body is trying to make up for it on Sunday and Monday.0 -
Yup...
These tips are pretty much how I've lost 32 Lbs and counting without feeling at all like I'm on a "diet"
Yep. Pretty well everything I do also.
With respect to listening to your body though I will argue that unless you have never done ANY dieting or cutting calories your signals are probably not going to be accurate enough when you are first starting out. How many times do we see '"I'm not hungry' from individuals trying to justify eating less than half of what would be considered healthy for them? You can not always rely on those signals so be very careful with them. Additionally in order to listen to them you need to know what to listen for.. If you eat too quickly you will probably miss the signal that you are full as it takes about 20 minutes for your brain to get the message - you can eat a LOT in 20 minutes.0 -
Yes, you should not starve yourself BUT... point the 2nd is incorrect. That is not how metabolism works (http://www.mayoclinic.com/health/metabolism/WT00006). And if you are overweight, your body will use fat long before muscles-- your body doesn't take muscle until it runs through fat. That's what the fat is for.0
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Number 5 is so me. I need to stop doing that!0
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Exactly thats why i don't think of it as a diet. Eating healthy should be a away of life not a diet. "Eating healthy is who I am". Im so guilty of going to the extreme, afraid to eat and go out and enjoy life because Im monitoring what Im eating or be at the gym for 3 hrs trying to lose like im going to lose 1lb in one day lol. Who wants to go through life living like that. Eating healthy doesnt mean you can't indulge in your favorite treat or meal everyonce in awhile or have a drink or two here in there lol. Just don't over do it. Eat healthy atleast 80-95%(in my opinion) of the time and you will be fine. If you are eating healthy and clean atleast 85 % of the time it will become natural to you to do it on a day to day basis and before you know it that 80% will be 95%, It will become first nature (yea i said first lol ) and you don't have to stress it. Eating healthy is a lifestyle. So enjoy life, eat right, live fit, you will reach your goal. It might take a little longer but it will last alot longer.0
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Most of those are common sense, but sometimes it takes seeing common sense in writing for it to sink in. Great article, thanks for sharing!0
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All excellent advice! Thank you!!!!!!0
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Most of those are common sense, but sometimes it takes seeing common sense in writing for it to sink in. Great article, thanks for sharing!
So true. Congrats on the weight loss!!0 -
Really great reminder of some key basic principles!0
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nice info.0
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Thanks for the tips. :happy: :flowerforyou:
*time for some chocolate* :laugh:0 -
bump for the link... I've been guilty of many of these, particularly the obsession stuff. I need a reminder every once in a while that obsessing over a healthy diet is, well, unhealthy sometimes.0
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Yes, you should not starve yourself BUT... point the 2nd is incorrect. That is not how metabolism works (http://www.mayoclinic.com/health/metabolism/WT00006). And if you are overweight, your body will use fat long before muscles-- your body doesn't take muscle until it runs through fat. That's what the fat is for.
The article you linked to did not say anything about your body not preserving calories in large deficits (by slowing metabolism) or always burning fat before muscle, because it's just not true. In fact, the article supports IPOARM..Because metabolism is a natural process, your body generally balances it to meet your individual needs. That's why if you try so-called starvation diets, your body compensates by slowing down these bodily processes and conserving calories for survival.
Muscle is expensive tissue to maintain, it requires more calories at rest. When you eat at a very large caloric deficit, your body will attempt to become more efficient at burning calories to maintain stasis. So if your muscles are not being used to their full capacity on a regular basis, it will get rid of muscle tissue first.
Remember that our bodies are built for feast and famine (our advanced food preservation and transportation methods are really very recent), which is why we gain weight so easily in the first place. The human body is very good at maintaining stasis during famine periods (large calorie deficits) because it is smart enough to get rid of expensive and nonvital tissue like excess muscle.0 -
Yes, you should not starve yourself BUT... point the 2nd is incorrect. That is not how metabolism works (http://www.mayoclinic.com/health/metabolism/WT00006). And if you are overweight, your body will use fat long before muscles-- your body doesn't take muscle until it runs through fat. That's what the fat is for.
From the article you linked to:
"That's why if you try so-called starvation diets, your body compensates by slowing down these bodily processes and conserving calories for survival."
That's exactly what the original article was saying. It's called adaptive thermogenesis, and even the mayo clinic recognizes it. Both articles are suggesting moderation and not trying to "starve yourself thin". The great thing about the original is that it doesn't say anything about exact numbers because they can vary between people, and so there's always an outcry that someone is different.
It's just saying eat less than you use, but enough to fuel your body. It may be more (and in some cases a lot more) than you think.0 -
Very good advice. Always great to have a reminder.
The hardest thing for me to learn was that a "cheat meal" should still be recorded and it doesn't mean a failed day and give me the liberty to eat whatever I want. Recording those trips to fast food joints has showed me that these "cheat" meals actually fit quite well in my calories with a bit of tweaking of the rest of my day/week.0 -
I'm glad to see #6 in there. I've suggested this is helpful in losing weight but IMO key to maintenance on MFP several times and always get a bunch of replies saying "listening to our bodies is how we got fat". No, more often not listening is how you get fat.0
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Um... well it's right couched inside of wrong. There is a little too much to debunk here, and since it ultimately is right... I won't bother.
Good advice! Bad info supporting it.0 -
Definitely some good information in there. I don't even consider it a journey. It's a lifestyle change that has to continue the rest of your life. It's not a temporary fix. When I say "diet" around people they automatically assume I'm trying to lose more weight and am on some crazy plan, when I mean my literal diet/nutrition plan, and what I choose to put into my body.
I lost a lot of weight just by exercising, but didn't reach my goals until I addressed food. It's still a process but it's one that I'm learning much better each day.0 -
Thanks for sharing this0
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I'm glad to see #6 in there. I've suggested this is helpful in losing weight but IMO key to maintenance on MFP several times and always get a bunch of replies saying "listening to our bodies is how we got fat". No, more often not listening is how you get fat.
I agree. Not listening to my body and just eating because I'm bored/emotional/food sounds good was why I gained the extra weight in the first place. Trying to eat now when I'm hungry has helped me lose 20 pounds.0
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