Why is Losing Weight So Difficult

common mistakes made when trying to lose weight and make you fatter!

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As any dieter knows, there is a lot of information floating around about diet and exercise - not all of it good.

The worst part is that some of the 'tips' you read can actually sabotage your weight loss and make you fatter!

Let's separate fact from fiction and look at seven of the most common mistakes dieters make.

Mistake #1: Cutting too much fat.

Many dieters believe that the less fat they eat, the better. What they don't realize is that fats are important because they make us feel satiated.

Fat is also digested rather slowly, which helps stabilize blood sugar levels. Eat too little of it, and you could find yourself snacking more frequently but feeling less satisfied.

Plus, many fat-free foods contain a surprising amount of sugar to improve their flavor, and sugar can lead to even stronger cravings.

Instead of cutting all fat from your diet, try consuming moderate portions of heart-healthy fats like avocados, nuts, olive oil, reduced-fat dairy products, and salmon. These will fill you up without harming your health.

Mistake #2: Cutting too many carbs.

Like fats, carbs have a place in a healthy diet. If you dramatically cut your carb intake, you might notice a quick initial weight loss. This is water weight.

When your muscles store carbohydrates, they also store water. When you burn through these carbohydrate stores, you also secrete the extra water. The pounds you lose in this fashion will be quickly regained when you start eating carbohydrates again.

Carbs are an important energy source. They also promote a sense of well-being. The secret is to eat a reasonable amount of complex carbohydrates like those found in fruits and vegetables, whole grains, seeds, nuts, and beans

Avoid simple sugars like soda and candy. They are a source of empty calories and will only increase your cravings for more sweets.

Mistake #3: Cutting too many calories.

All weight loss boils down to one simple rule: you must burn more calories than you consume. You shouldn't overdo it, though. If you eat too little, your body will rebel by slowing down its metabolism and losing lean muscle mass.

You can avoid this by eating a minimum of 1,200 calories each day. If you exercise, you should increase your calories accordingly. A weekly caloric deficit of 3,500 calories will result in the loss of one pound. If you don't eat enough, you risk setting yourself up for a hunger-induced binge.

Mistake #4: Avoiding dairy products.

Dairy products have a bad reputation among dieters who consider them to be too high in fat and lactose. While it's true that too much whole milk and rich cheese can contribute to weight gain, there is ample evidence that low-fat dairy products are an excellent choice for dieters.

Dairy products contain a hormone called calcitriol. This hormone tells your body to burn more fat and to convert less sugar to fat. Plus, the protein in dairy products helps you feel fuller longer. Try to consume three servings of low-fat dairy each day.

Mistake #5: Following the latest fad.

Nobody likes to fail at their diet, but some of the popular diet plans you read about in the headlines are simply unrealistic and unhealthy.

Who can live on a diet of lemonade and maple syrup? Who can be happy eating nothing but cabbage soup? Nobody, that's who. Stay away from diets that promote fast weight loss through radical means.

The very best diet is a well-balanced eating plan that you can comfortably stick with for the rest of your life. If a diet is too drastic or unnatural, it's not a viable lifestyle choice.

Mistake #6: Using natural or herbal stimulants.

Caffeine and ephedra are often touted as natural weight loss aids and hunger reducers. While these stimulants can make you feel less hungry, they can also cause high blood pressure, heart palpitations, and stress.

When your body is stressed, it produces too much of the hormone cortisol, which causes your body to go into survival mode. While in this mode, your body sends out signals for you to eat more food, which it then stores as extra fat.

Nobody needs stimulants to help them lose weight. Reduce your hunger by reducing the stress in your life and eating small, frequent, nutritious meals.

Mistake #7: Avoiding strength-training exercises.

Some dieters, particularly women, avoid strength-training because they don't want to "bulk up" and gain weight. This is unfortunate, because muscles speed up your metabolism. Strength training actually promotes fat loss and, like all exercise, helps your body release feel-good endorphins.

Don't let the scale be your only measure of dieting success. Get a tape measure and keep track of the inches you lose when you add strength-training to your workouts.

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How Many Carbs Do I Need To lose Fat

Carbohydrates have become a controversial issue in weight loss circles. Some diet gurus advocate diets high in carbohydrates, while others caution dieters to avoid them like the plague.

Weight loss studies have shown that dieters tend to lose weight on both high-carb and low-carb diets. With so much conflicting information, how can you determine what role carbs should play in your personal weight loss plan?

Fortunately, carbohydrates are not an all or nothing proposition. It's just a matter of choosing the right ones.

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Carbs to Eat:

Beans and Nuts

Most Westernized cultures don't eat enough fiber. The American Dietetic Association recommends 25-35 grams daily, but the American Heart Association estimates that the typical American eats only 15 grams of fiber each day.

This is unfortunate, because fiber has many health benefits. It helps regulate bowel movements, prevents blood sugar spikes and crashes, and keeps your digestive system in good shape.

You can easily increase your fiber intake by adding beans to your diet. Nuts are another good choice. The protein in these foods will help control your hunger, and the fiber will help promote efficient digestion. Start by eating a half-cup of beans with your meal, and a handful of nuts as a between-meal snack.

Whole Grains

To avoid blood sugar peaks and valleys, switch from refined bread products to whole grains. Your body has to work longer and harder to digest whole grain foods and convert them into energy, thus you avoid the quick peaks and crashes you get from refined carbohydrates.

High-fiber whole grains also tend to satisfy your hunger for longer periods of time, helping you avoid between-meal cravings. Start your day with a cup of whole-grain oatmeal sprinkled with flax seeds for added fiber.

Fruits and Vegetables

Fruits and vegetables are some of the healthiest foods you can consume. Not only are they nutrient-dense, they also contain a significant amount of fiber and water.

In fact, the United States Department of Agriculture recommends 2-4 servings of fruit and 3-5 servings of vegetables each day. The Center for Disease Control also reports that diets rich in fruits and vegetables can help prevent diabetes, cancer, and other diseases.

Try to incorporate a variety of colorful vegetables into your diet. If you're concerned about eating too much fructose (natural fruit sugar), stick to low-glycemic fruits such as berries, cherries, apricots, grapefruit, and apples.

Dairy Products

Dairy products are a good source of calcium and Vitamin D. Unfortunately, they can also contain a lot of fat and lactose (milk sugar). Control your fat intake by switching to 2% cheese and 1% milk. Low-fat yogurts and string cheese snacks are other tasty dairy choices.

If lactose upsets your stomach, or if you just want to consume less of it, look for lactose-free dairy products instead. They contain all the calcium and vitamins with less of the sugar.

Carbs to Avoid:

Sugar

Ah, the dreaded s-word. What's so bad about sugar anyway? It contains empty calories, but it's not so terrible when consumed in moderation.

Sadly, the modern Western diet approaches sugar with anything but moderation. Many processed foods are full of added sugar.

Even foods that don't taste particularly sweet might contain sugar as a flavor enhancer. Sugar is also used to improve the flavor of many low-fat foods. With so much sugar in our diets, is it any wonder so many dieters suffer from unstable glucose and constant carb cravings?

When it comes to avoiding sugar, do the best you can. Save sweet treats for special occasions, and practice portion control. Don't rely on artificial sweeteners, as these have been proven to increase sugar cravings in some individuals.

Also, remember to watch out for hidden sugar in your foods. On an ingredient list, sugar can masquerade as high fructose corn syrup, sugar alcohol, sucrose, dextrose, and lactose.

White Flour

Like sugar, simple carbohydrates like white flour are quickly processed by your body, leading to rapid rises and falls in your energy level. Worse, highly refined flour products have very little of the fiber or vitamins your body so desperately needs.

You can add more fiber and nutrition to your diet by trading white bread, rice, and pasta for their whole-grain counterparts.

Also, try eating yams, skins and all, instead of starchy baking potatoes. You will find that these healthier choices leave you more satisfied and less likely to keep eating past the point of satiation.

Fruit Juice

Fruit juices are high in sugar and calories, but low in fiber. It's much healthier to eat the fruit than to drink only its juice. Plus, many juices are made from "fruit juice concentrate" - another misleading term for added sugar.

After you exercise, try rehydrating with a bottle of water and a piece of fruit. This will give your muscles the quick energy they need to recover, but with the added bonus of fiber.

Alcohol

Unlike food, alcohol is quickly absorbed by the body, passed through the liver, and distributed into the bloodstream. Spikes in blood glucose, and the corresponding crashes, are very common when alcohol is consumed.

Also, alcohol is full of calories that don't benefit your body. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can also hinder your body's ability to absorb nutrients, and can leave you dehydrated.

If you wish to drink alcohol at a special event, forget about sugary mixed drinks and wine coolers. Opt instead for a diet-friendly white wine spritzer, a lite beer, or a shot of rum in a Diet Coke. Be sure not to overindulge; alcohol is notorious for lowering inhibitions, and might make it harder to say no to unhealthy food choices.

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How to Stop Emotional Eating

Food is fuel for the human body, and we eat it to get ourselves through the day. We also gather around the dinner table to celebrate special events and spend time with our loved ones. In times of grief, it's common to offer food to the bereaved. Is it any wonder that food and emotions are so connected?

Unfortunately, some people feel compelled to eat far past the point of satiety. This is done in an attempt to calm volatile emotions or to fill an emotional void.

The National Institute of Health estimates that 3% of Americans (over 9 million people) suffer from compulsive overeating, also known as Binge Eating Disorder. This disease can lead to obesity, type 2 diabetes, and feelings of intense guilt and shame.

Emotional eaters tend to be guided by their emotions rather than their hunger. Some eat when they are sad, lonely, or bored. Others eat when they are stressed out.

Most are simply carrying on behaviors learned in childhood, when food was associated with comfort and reward. Emotional eating has little to do with actual hunger, and everything to do with unfulfilled needs.

If you think you or someone you love might be struggling with compulsive emotional eating, follow these steps to start the recovery process.

Recognize the signs of emotional eating.

Emotional eaters tend to eat until they are uncomfortably full, and they usually eat alone because they are self-conscious about the amount of food they are consuming. After an emotional eating binge, they might feel disgusted, guilty, or depressed about their lack of self-control.

Learn to identify your triggers.

Every emotional eating episode has a trigger. Think back to a time when you engaged in compulsive eating. Was it a reaction to a particularly stressful day? Were you consoling yourself with food to overcome loneliness or boredom? Were you relieved that a stressful period in your life had finally come to an end? All of these situations can lead to an emotional eating binge.

Discover your true needs.

It's not always an easy process, but if you want to overcome emotional eating, you must learn to recognize and ask for what you truly need. Do you need food, or do you need affection? Do you need food, or do you need to feel appreciated? When your true needs are fulfilled, the compulsion to eat will go away.

Keep a food journal.

A food journal is an excellent way to keep track of your food intake. You can also use it to track your feelings and emotional eating triggers. This will help you identify the thought processes leading up to a binge. Once you can identify these thoughts, you can take steps to change them and head off the next binge before it occurs.

Replace food with other rewards.

Learn to reward yourself with treats other than food. If you need to feel pampered after meeting a stressful deadline, celebrate with a massage or a luxurious bubble bath. If you want to celebrate after losing ten pounds, buy yourself a new outfit or something related to a favorite hobby.

Too many of us turn automatically to food as a reward, forgetting that there are many healthier ways to splurge!

 Talk to someone who understands.

Millions of people struggle with emotional eating, and you do not need to go through recovery alone. Sometimes it helps to hear from others who have beaten the disorder, and others who face the same challenges as you.

Why is Losing Weight So Difficult?

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We all know that maintaining a healthy weight is crucial to good overall health. Why, then, is it so hard to lose the extra pounds we pack on? (After all, gaining them is easy enough!)

Personal responsibility plays a part, but you might be surprised by some of the everyday factors that can sabotage your weight loss efforts.

Reason 1: Finding the right diet can be tricky.

While the American Heart Association recommends a diet low in fat, many dieters find themselves missing the natural satiety that fats bring. Carbohydrates are another controversial issue.

Some dieters find that consuming a high amount of carbohydrates only makes them crave more. On the other hand, low-carb diets can leave some people feeling lethargic and even depressed.

Dr. Frank Sacks and associates from the Harvard School of Public Health recently concluded a study that compared four types of diets: high carb, high fat, high protein, and low fat. Their finding? According to Sacks, "No one of those diets are necessarily better than any other diet."

The bottom line is this: Expending more calories than you consume will result in weight loss, regardless of which food groups you take those calories from. However, for optimal health, you should choose a balanced diet that you can comfortably live with for the rest of your life.

Reason 2: The media sends mixed messages about diet and health.

Women's magazines are notorious for running stories about the latest trend in quick weight loss, just opposite a mouth-watering photo of a decadent triple-fudge cake. What message are they trying to send?

That's not the only way the media sends mixed signals about our health. Have you ever been confused by the sheer number of weight loss studies in the news, many of which seem to come to contradictory conclusions?

If so, you're not alone. With so much information, it's nearly impossible to know which advice to follow. The problem with a lot of the studies you read about is that they are sensationalized by the media.

For example, a recent study suggested that some women over 50 might need to exercise more than 30 minutes a day in order to counteract their naturally slowing metabolisms. The headline for this study screamed, "Women Must Exercise One Hour a Day to Avoid Gaining Weight!" Not only was this headline demoralizing, it was inaccurate.

The best policy is to turn a deaf ear to the fads and sensationalism, and trust the advice you receive from your doctor and other trusted experts.

   Reason 3: The food industry sets you up to fail.

With so many of us leading busy lifestyles, it's no wonder we sometimes dine out for convenience. However, fast food chains and restaurants are dangerous territory for dieters.

Most fast food is high in fat and sodium while being relatively devoid of real nutrients. This results in lots of empty calories that leave our bodies malnourished even as our weight and blood pressure rise.

The unfortunate truth is that fats and sugars have a real impact on the chemistry of the human brain. These "comfort foods" can quickly become addictive.

Add flavor-enhancers like MSG to the mix, along with the largest portion sizes in human history, and you have a recipe for dietary disaster.

The obvious solution is to cook your own meals from whole foods, consuming as little processed food as possible. If you must eat out, choose smaller portion sizes. Some diners have half of their entrees boxed up before they even begin to eat.

Others order kids' meals instead of the unhealthy adult portions offered by fast food chains. As an added benefit, kids' meals often come with healthier side options like fresh fruit instead of french fries.

Reason 4: Well-meaning family and friends can do more harm than good.

Our loved ones mean well, but they do us no favors when they insist we have "just one more bite". They hate to see us feeling deprived, so they enable us when we have the urge to eat unhealthy foods. Or they help us rationalize our poor choices by pointing out that we "deserve" a little treat; that "just this once won't hurt".

It's hard to maintain your steadfastness in the face of such temptation. The best approach is to have an earnest talk with your loved ones. Let them know that you appreciate their concern, but that you need their support far more than you need a second helping of pie.

Schedule occasional "cheat days", such as special occasions like birthdays, when you will permit yourself a little indulgence. That way, your family and friends will know when to offer you treats, and
when to keep silent.

   Reason 5: Making and breaking habits is hard work.

Finally, it takes time and effort to get into healthier habits. When you first start your weight loss journey, it might feel like an uphill battle as you contend with years of unhealthy behavior.

Start by making small changes. Instead of watching TV after dinner, record your favorite shows and go for a walk. Replace some high-fat foods with their lower-fat equivalents. Over time, you will get used to these changes and be able to make more without jeopardizing your weight loss effort.

Many diets fail because dieters make too many drastic changes too quickly, then decide they can't live with the new program. Remember, these are sustained changes, not quick fixes. Feel free to ease into a healthier lifestyle so that it will last a lifetime.

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Law of Attraction Weight Loss

Have you heard of the Law of Attraction? Weight loss is one of the many goals you can reach by employing its concepts. In fact, many dieters have found success with Law of Attraction weight loss programs, even when other plans have failed.

The Law of Attraction really boils down to belief, and belief is a powerful thing. For example, someone using the Law of Attraction for personal success learns to visualize their goals. If they want to get a better job, they visualize being hired into a better position. They believe that it will occur. They begin to dress and conduct themselves like a successful person. In theory, these steps will cause the goal to manifest in the person's life.

By using the Law of Attraction, weight loss can be achieved. If you're thinking about using this technique, here are some helpful tips to get you started:

Visualize Your Goal

There is a difference between imagination and visualization. Visualization means analyzing your goal and all the ways it would affect your life. How will you feel when you lose weight? Will you be more outgoing? How will you feel physically? How will weight loss enrich your life and the lives of your loved ones? Where will you go and what will you do once the weight is gone? What will your life look like?

Sit down and take your time to really think it through. As you spend more time visualizing your goal per the Law of Attraction, weight loss will come within your reach.

Plan Your Path

Of course, it takes more than visualization to lose weight. What steps do you need to take in order to accomplish your goal? Make specific plans about when, where, and how often you will exercise. Plan which foods you will eat, and how you will get adequate hydration and sleep. If you have a great deal of personal stress, plan ways to reduce it. The specific details are the difference between planning and dreaming.

After you've made plans, go out and purchase the necessary supplies. Do you need comfortable clothing to work out in? Will you join a membership, or exercise outdoors or at home? Where will you shop for fresh produce and lean meat? How will you make room in your food budget for fresh, whole foods?

Finally, plan a reward for each weight loss milestone. Your milestones don't have to be measured in pounds and inches, although that's a fine approach if it works for you. You might measure your success in terms of physical health, lower blood pressure, or joints that don't ache. For each milestone you reach, reward yourself with something that makes you feel good.

Live Like a Thin Person

Whenever you sit down to eat, ask yourself how a thin person would eat. Would they rush through a second helping of dinner, or would they take their time and thoroughly enjoy a single portion? Would they drink sugary soda, or would they sip water or tea throughout the meal to fill up faster? Would they watch television after dinner, or would they do something fun and active?

When you use the Law of Attraction, weight loss is easier than ever. If you visualize a thinner you, and you live like a thin person, you will get thinner. Take heart, because a new you is on the way!

Fat Burning Foods

Are there really fat burning foods that can speed up your metabolism? Yes! By eating the right foods, you can trick your body into burning through its extra fat.

Here are some of the tastiest and most convenient fat burning foods you can find:

Citrus and Ginger

When you were young and you felt a cold coming on, your mother probably told you to take lots of vitamin C. Vitamin C is a popular immunity booster, but it has a secret talent as well: It helps you burn fat faster!

Vitamin C boosts your fat-burning power in two ways. First, it speeds up the process of fat metabolism. It also seems to have an effect on fat storage. The citric acid breaks down fat molecules, making them less likely to accumulate and more likely to be flushed from the body.

Due to their Vitamin C content, citrus fruits rank highly among fat burning foods. Try adding a variety of citrus fruits to your diet, such as oranges, tangerines, lemons and limes. It's better to eat the whole fruit than to drink the juice, because the fruit contains fiber - another fat-fighter. Don't fancy fruit? Tomatoes are also fat burning foods. Use fresh tomatoes in your homemade sauces for metabolic boost.

Ginger is another tangy fat-burner. It is also a vasodilator, which means that it opens up the blood vessels and improves blood circulation. This can result in a significant boost to the metabolism. In fact, studies suggest that people who eat ginger may lose as much as 20% more fat than their peers.

Ginger and citrus flavors complement each other well, especially in Asian dishes. Experiment with this exotic blend, and you can lose weight without ever feeling deprived.

Oatmeal and Whole Grains

Nothing starts your day off right like a warm bowl of oatmeal. That's because oatmeal is high in fiber, which stabilizes blood glucose levels and prevents crashes and fatigue. Oatmeal is thick and satisfying, and you can add non-fat milk for an even bigger fat-burning advantage. (Calcium and fiber are proven fat burning foods.)

The carbs in oatmeal provide a quick rise in energy to help you wake up faster. But the carbs are complex and get digested slowly, which keeps your energy up and your appetite low for hours after breakfast. As an added bonus, oatmeal lowers cholesterol, too!

Nuts and Beans

Nuts and beans are nutritious fat burning foods that also keep your appetite in check for long stretches. Like oatmeal, nuts and beans contain fiber that kick-starts your metabolism. Unlike oatmeal, they also contain a significant amount of protein. Protein is vital for building lean muscle mass, which burns calories faster than fat tissue.

Extra Virgin Olive Oil

Olive oil has long been recommended by doctors for its heart health benefits. Olive oil contains unsaturated fat that increases the number of high-density lipids in the bloodstream. These lipids, also known as "good cholesterol", or HDL, sweep bad cholesterol from the arteries. By substituting olive oil for butter and margarine, you can actually lower your bad cholesterol and increase your metabolism.

Fat burnings foods can help you reach your weight loss goal faster. Add some fun cardio exercise and plenty of hydration, and you'll have a recipe for success!

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5 Quick Ways to Stop Craving Junk Food

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Are you a junk food junkie? 

Maybe you've never met a dessert you didn't love, or maybe you prefer salty potato chips and fries. Either way, if you overindulge, you're loading your body with calories while depriving it of real nutrition.

Junk food is fine in moderation and on special occasions, but what about those cravings that hit you at the most inconvenient times - or, worse, the cravings that just never seem to go away at all?

Improbable as it seems, they can be tamed. Here are five proven strategies for ending junk food cravings.

   Tip 1: Control blood sugar spikes and crashes.

When we stuff ourselves with highly refined carbohydrates, which most junk food tends to be, our blood sugar rapidly climbs. Then, because our bodies process these carbs so quickly, we experience a blood sugar crash.

Low blood sugar increases hunger, urging us to go out and do it all over again.

To avoid this cycle, eat small but frequent meals throughout the day. Never skip meals; recent studies have shown that dieters are more likely to binge on junk food if they haven't eaten in several hours.

To really knock out cravings, combine a healthy fat with some protein and complex carbohydrates, like a tablespoon of peanut butter on whole grain bread. It will be more nutritious and more satisfying than the junk food your body is asking for.

   Tip 2: Avoid artificial sweeteners and MSG.

When we eat sweet-tasting foods, our bodies produce insulin, whether those sweet-tasting foods actually contain sugar or a sugar substitute.

These findings were reported in the British Medical Journal in 2004, along with the result of eating foods sweetened with artificial sweeteners: deprived of the real sugar it was anticipating, the body experiences stronger sugar cravings at the next meal.

MSG (mono sodium glutamate) is a flavor-enhancer found in many prepared foods in grocery stores and at restaurants.

MSG has also been linked to incessant food cravings, including the infamous 'Chinese restaurant syndrome': you eat the food, then feel hungry an hour later.

(It should be noted that many Chinese restaurants now offer MSG-free foods.) Other foods, such as grated parmesan cheese and pre-made soups, contain MSG.

It's almost impossible to cut artificial flavor enhancers out of your diet completely, but you can take
steps to reduce the amount you consume.

Eat natural foods you prepare yourself. Don't consume too many diet sodas. Instead, hydrate with water or decaffeinated tea.

If you crave something sweet, go ahead and have real sugar in moderation. If you give your body a little of what it wants, it's less likely to demand more at the next meal.

   Tip 3: Learn to identify emotional eating triggers.

Emotional eating is a real problem for millions of people. Some people use food as a way to find a sense of fulfillment. Others use it to soothe themselves when they are in pain. This can lead to frequent strong cravings for "comfort food".

Kaiser Permanente just concluded a study on effective treatments for binge eating disorder. They found that food journals are a key element.

By recording what they ate and why, binge eaters were able to identify the events and thought patterns that led to overeating.

These findings can be seen in the April issue of the Journal of Consulting and Clinical Psychology.

   Tip 4: Cheat (but only a little.)

If you find yourself demoralized by a craving that won't go away, give yourself permission to indulge a little. In the long-run, it's better to have that half-cup of ice cream than to keep denying yourself and obsessing over it.

Simply adjust your plan to include a little more exercise that day, or take away extra calories from another meal to compensate.

   Tip 5: Have a medical exam.

Constant cravings can be a sign of a more serious condition, such as diabetes. A quick and inexpensive fasting blood sugar test will let you know if your blood glucose level falls within the normal range.

Diabetes is highly manageable when caught early, so be sure to have a screening if you have diabetic relatives, or if you experience increased hunger, thirst, or urination.

Junk food cravings can be significantly reduced by addressing the underlying health issues that sometimes cause them.

Remember that if you're looking for yummy, healthy food to eat you can try  "Eating for Energy"