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Why People Self-Sabotage in Weight Loss Efforts

Top reasons why people have a hard time losing weight and how to break the cycle

Have you ever tried to go on a new diet or lose a few pounds? Of course you have, who hasn’t?  So you know who your worst enemy is: yourself. The road to that ideal weight is there in front of us, but sometimes we make the journey a more difficult task than it has to be.

When a diet or weight plan is not supplying the results we desire, it is easy to throw in the towel. Certain strategies and tactics may be the problem. Let’s take a look at reasons why weight loss efforts are self-sabotaged, and how to steer clear of that with your next weight loss goal.

Unrealistic Goals

One of the main reasons people have a hard time sticking with their weight loss goals is because they set unrealistic goals. Remember that losing weight takes time and perseverance. Having a clear vision of the process and setting realistic, short-term goals will help you. Here’s the catch, however: sometimes it’s difficult to know what’s realistic without the help of a physician trained in weight loss medicine. A clear understanding of your metabolism and any health conditions has to come first for goals to be realistic. Examples of weight-affecting conditions that many aren’t aware of include: adrenal fatigue, thyroid dysfunctions, and gut conditions.

Miseducation

Some people simply make poor dieting and lifestyle choices because they don’t know any better. In all fairness, the ocean of weight loss articles and videos out there doesn’t really help. Fad diets and contradicting advice lead to a ton of diet sabotage.

Eating Emotionally

In many cases, people’s eating habits decay over the years, until every meal becomes a rush or a thoughtless task.  Mindful and in tune eating is important when it comes to losing weight and staying healthy. If emotions rule your eating decisions, get the help you need to cope with and control these impulses. That means you need to reign in stress and anxiety.

Two related reasons that go hand in hand are hating yourself and failing to nourish your body. In order to lose weight and heal, you first have to love who you are. Feed your mind with positivity and get rid of the assumptions that you are not good enough or capable of your goals. Starvation and fad diets are also not the way to go. Shift your perspective of food and look at ways food can nourish and strengthen your body.

Misplaced Ultimate Goals

Your ultimate goal is to be healthy. Some get so blinded in the effort to lose pounds that they forget why they are losing pounds: to feel better. Sometimes losing weight isn’t equivalent to being healthy. Obesity is a disease and needs to be treated as such. A lifestyle change must occur, not just a change on the scale.

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Men have it easier to lose but they pay a higher price in failing the Weight Loss Battle?

There are many of injustices in life, one of which has to do with weight. In many respects, men have the upper hand when it comes to losing weight and keeping weight off. But they pay a higher price for failure.

In reality, all bodies are built differently, which is why every individual weight loss journey is going to be different. But yes, there are a few reasons why men, in general, will lose weight easier.

Why men have it easier

1. Calories burned

The first advantage men have in the weight loss battle is muscle. In general, men have more muscle mass than women.

This is an advantage when it comes to burning calories. At rest, more muscle means more calories burned. Therefore, a man doing nothing will actually burn more calories than a women doing nothing; up to 20 percent more. If the man is taller (which is usually the case), he will burn even more calories, because there is more muscle mass.

The second advantage isn’t necessarily an advantage in all cases. It has to do with overall weight. If a person weighs more, than that means more calories are burned in movement and normal functioning. It makes sense; a semi truck takes more power to move than a compact car.

2. Diet

Because men are bigger, they will need more calories. Some may see this as a further injustice, that men can eat more than women. But really it’s just simple physics: women have less mass to move around, therefore they need less food.

Research suggests that men may be able to suppress food cravings more easily than women. One study from the Brookhaven National Laboratory had men and women fast, and then participants were shown their favorite food, which couldn’t be eaten. The study found that men could better ignore the hunger, and that women’s brains showed a greater response to their favorite food, compared to men’s brains.

Why men pay a higher price

When men gain weight, they gain in the abdomen. That is the unhealthy fat. When women gain often the gain can be “pear shaped” and that fat is not as unhealthy. But when women do start to gain central fat the health effects are like they are for men.

It’s important to realize that dieting and weight loss are different for each gender. Spouses or couples that attempt the same weight loss strategies may fail, because really weight loss needs to be tailored to each gender.

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3 Signs It’s Time to Lose Weight

Like many things in life, weight loss is a topic that’s easier to talk about than it is to accomplish. We’ve all more than likely experienced the frustration of “yo-yo” dieting—a few weeks of good dieting that slowly devolves into old habits and tendencies. Motivation wanes and stress and cravings take their toll over time and your weight loss goals can seem farther away than when you started.

We’ve made a small list of some of the most common signs people face when deciding to seek professional help for weight loss.

1. You can’t do the things you want to do.

Does a little light wrestling with your kids leave you winded? What about climbing a flight of stairs? If you can no longer do the things you want or need to do because of your weight, now is the time to get serious about losing weight. It’s important to remember that weight loss is not all about looking better or fitting into a smaller size. It’s also about living the kind of life you want to live.

2. You’re facing chronic health issues.

Excess weight puts a real strain on your body and increases your risk of weight related complications like type 2 diabetes, coronary heart disease, stroke, metabolic syndrome, cancer, and many others. In many cases, symptoms of these conditions are not always obvious. If you’ve tried numerous times to lose weight without success, losing weight is critical to your long-term health.

3. You keep waiting to start.

This is one we see all the time. We see people who understand that they need to lose weight, but they’re waiting until weight loss is convenient. They put off the diet and exercise regimen until tomorrow, next week, or next month. Unfortunately, life generally doesn’t make thing very easy for us—weight loss included. That’s why it’s important to seek the help of experts and professionals. We have a step-by-step program that will guide you along the way to weight loss and you’ll have the added help of accountability to someone other than yourself.

If any of the above sounds familiar, it might be time to seek some additional help from an obesity medicine specialist in accomplishing your weight loss goals. Don’t “weight” to contact us and change your life for the better.

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The Steps of Weight Loss

Losing pounds to achieve a healthy weight is a wonderful goal. Living at a healthier weight reduces risks for many diseases and conditions, including cardiovascular disease, stroke, and even certain types of cancer. Even small weight changes produce health benefits as long as these small changes are maintained. So, what are some steps to healthy weight loss?

Some of you are probably aware of these small changes, and some of you may not be. First and foremost is following a healthy diet. Too many Americans live on a diet of processed foods high in fat and sugar. One of the most critical diet changes that must be made is to eliminate these processed foods. Instead, consumption of vegetables and healthy fruits in moderation should be made a priority. Fruits and vegetables are high in fiber and vitamins, low in calories, and full of micronutrients that are effective at preventing all kinds of disease and illness.

Appropriate amounts of lean dairy, lean meats, and high-protein legumes and nuts should also be made part of the diet.

The amount of food consumed should also be taken into consideration. To control portion sizes, use smaller plates and bowls. This will trick your mind into feeling fuller with less food. To avoid over-eating, eat consciously.

Eat slowly, chew your food, and give yourself 20 minutes after the first portion to determine if you’re truly hungry for more. It is also important to avoid skipping meals. This will backfire, causing you to substantially overeat later in the day.

In addition to diet, exercise should be an integral part of maintaining a healthy, normal weight. It is perfectly acceptable to start small—go for a 5-minute walk or walk up and down the stairs a few times. As you exercise more and lose more weight, physical activity will become easier, more enjoyable and you can add more time to reach the desired amount of minimum 30 minutes daily.

Finally, remember to set realistic goals concerning weight loss!

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Weight Loss Motivation: Staying strong when the going gets rough

Eat better. Exercise more. We’ve heard it all a billion times. There are a thousand new diets to try, and new and random workout equipment we see on television. But when it comes down to it, sometimes the problem is motivation. Too often, we lack the motivation to stay consistent with our healthy eating.

The trick is that motivation is different for everyone. Here are some tips for staying motivated for losing weight:

Professional involvement

At Idaho Weight Loss our Board certified clinicians have experience through training and helping over 16,000 patients. We know the common times when persons’ lose motivation that without experience one may not be aware. For example, a common time for a person to lose motivation is after losing 10% body weight. At about 10% weight loss, people start to notice and compliment you. This leads to a “sense of pride,” which, although deserved, can undermine motivation.

Peer Support

Find someone you trust, and begin your weight loss journey together. When one person is motivated that can help the other person keep going. You’ll both experience ups and downs, but having someone to share the journey helps.

Set Reachable Goals

Too often, goals are very vague or too ambitious. Saying “I want to lose weight” often doesn’t do much to keep a person motivated. Our team at Idaho Weight Loss excels at helping you set the right goals. Before that can happen, you need to have the knowledge of what is actually going on with your body. Furthermore, sometimes just losing weight isn’t enough. We will help you look at all the important measurements, internal and external, to make sure you’re on your way to reaching optimal health.

Weight loss is hard! A wise person once said that if something doesn’t challenge you, it doesn’t change you. Keep that in mind as you courageously go on your journey. It’s worth it.

Remember that all the motivation in the world won’t help you lose weight if you don’t really understand the mechanisms at play that are causing the extra weight. Our bariatric professionals at Idaho Weight Loss have the training and tools to give you the best perspective on your specific issues. And this can be key to helping you stay motivated!

Long-term Weight Loss

Why losing weight is just half the battle, and some keys for keeping it off

We are bombarded on the daily with diet fads and programs to help you lose weight instantly. While some of these work temporarily, most are unrealistic, and don’t accomplish the true and long-term goals of weight loss. Compiled here are five tips to assist you on your journey to losing weight, and keeping it off.

Tip #1: Make it a lifestyle: If you have the desire to lose weight, you are already on your way to success! However, diet fads, starving yourself, or cutting out your favorite foods is NOT the way to do it. Making your weight loss a lifestyle means it has to be something realistic. DON’T DO ANYTHING YOU CANT DO THE REST OF YOUR LIFE. Start by trying newer, and healthy foods. Find restaurants that serve healthier options. Don’t deprive yourself of your favorite foods, just keep it in moderation, and your body will start to transform.

Tip #2: Write it down: No matter how many ways you want to look at dieting, weight loss is a about monitoring and understanding. Estimates from experts say it takes about 3,500 calories to gain or lose a pound. Keep track of the calories you are putting in your body, and track the amount of carbs if you think you are carb sensitive. Discuss your intake with a specialist in obesity medicine. Often the specialist may notice an important factor you may not have noticed.

Tip #3: Lose weight to get physically active: Many people stare at the dreaded treadmill and already feel defeated. Getting active is not this black and white. You don’t have to go to the gym and run for an hour! There are so many other options for getting active. Whether it be yoga, hiking, biking, Pilates, or even walking your dog, find something you love and stick with it. During weight loss you do want to try and push yourself, as that will make the process go faster. However pushing yourself in something you absolutely love to do will make it that much better. So get out there and find that active bug within you!

Tip #4: The time is now: Just start out by asking yourself why not? Why not choose today to start getting healthier? Why not start your journey to getting in the best shape of your life. To be frank, there is never an easy time to lose weight. It is always going to be hard. Every day we lose a day of our lives, so why not now?

Tip #5: Accept yourself as a person but not your weight: When it comes to bodies, it is so important to be realistic. First off, looking at magazines and celebrities bodies is not realistic. Thinking you can lose 20 pounds in a week—not realistic. Depriving your body of food and nutrients, not realistic. What is realistic is you and your story. Make goals that you know you can accomplish. Remember that being beautiful doesn’t come in a size; beautiful is in your self-confidence.

Long-term weight loss is not easy. It takes commitment and awareness, but you can do it. Stick to these tips and start shedding that weight!

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How Breakfast Matters in Weight Loss

Recent research shows that fewer people are eating breakfast, especially younger people. This may have implications on the nation’s battle with obesity.

Eat to Lose Weight

The reasons for skipping breakfast vary. Some just erase that morning meal out of their diet, or just don’t feel like eating in the morning. Others leave out breakfast because of time constraints.

For dieters, it isn’t often that our weight loss plan revolves around eating when we may not feel like it, but in the case of breakfast, it may be just what you need to do. For those seeking a drop in calories consumed, foregoing breakfast isn’t the way to go. Here’s why:

1. Eating breakfast generally gives you a higher quality diet: Starting the day with a good breakfast gives you the vitamins, minerals and energy you need to successfully tackle your morning’s endeavors. A caution: those trying to lose weight should avoid carbs for breakfast, but stick to protein and fat.

2. Breakfast eaters avoid snacking so frequently: When you don’t eat breakfast, hunger is bound to strike at an inconvenient time, which means that you will be eating on the run. That usually translates to packaged foods with preservatives, fast food and other dietary disasters that make losing weight more difficult.

3. Eating breakfast may make body-weight management easier: Roller coaster eating habits, such as skipping meals, can make weight harder to control.

4. In studies comparing breakfast skippers and breakfast eaters, breakfast skippers were shown to actually have a greater daily calorie intake, even though they missed out on calories in the morning. Eating breakfast causes physiological changes in satiety.

An article published in the American Journal of Lifestyle Medicine found “evidence documenting the strong protective effect of breakfast consumption to prevent and/or treat obesity/type 2 diabetes and promote overall health in young people.”

All this said, breakfast is good only if you make it good. Don’t feel too proud of yourself if you walk out the door having scarfed Pop-Tarts and a glass of chocolate milk. And don’t expect to lose weight.

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