published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
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Expert Solutions: Metabolism Mistakes
SparkPeople experts and coaches weigh in on the top 4 metabolism mistakes even smart dieters make
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I went to see an endocrinologist last night...primary physician said I had a sluggish thyroid (below range)..9 months to heave the advise of a paramedic..see a thyroid Dr. (endocrinologist); 2) My sugar level recently been spiking as well(sugar has always been 92 even after meals not more than 102); I have a family hx. of belly fat(apple shape)..hence, Dr. Elia K(Bayridge, Brooklyn) is testing cortisol(stress hormone)...metabolic syndrome occurs in people as they age causing Diabetes..belly fat is a visual indicator of type 2 Diabetes. ...(cortisol occurs 4 hours upon waking, low lighting, low stress, no texting, avoiding toxicity helps). Dr. Oz doesn't eat breakfast..or eats when he's hungry..not to tangent, I do have a 10gm protein smoothie before leaving house..1/4c yogurt, .5cup of 40 cal almond milk, 1/4 scoop protein powder/whey)...I try to hold off eating or having coffee for 4 hours/cortisol time. 4) Always carry my go to protein for workday i.e, soup/2oz chicken/spinach/boullion, 6gm sugar yogurt-yoplait/15g protein, tuna-peppered on salad/rice vinegar/apple cider vinegar-belly bloat, 5 cherry tomatoes, 4 kalameta olives, 2 pickled beets(probiotic), cup of coleslaw/1tb beans/1/4c yogurt, apple cider v..tasty..but preference. Sleeping 7-8 hours...lost 3# this week. 5) Weight ball side to side during grid lock traffic/no time for exercise ;-) sorry tmi
Great points. For me, it was important at the beginning to work on changing only one or two things at a time. While I kept all the healthy aspects in mind, I didn't want to overwhelm with too many changes at once. It worked for me. Now I keep them all in mind and work to have a balance.
I've tried diet pills a couple times when I had really lost touch with myself and food control. And it was miraculous of course. But when one goes off the pills there is a bad rebound effect. This last time I regained 70 in a year. So now I am coming down from 289, just fixing little habits. Currently wrestling at 261 with holiday temptations everywhere, but every pound lost (almost 30 this year) I did through thinking about it, reading and learning, tracking foods and effects, getting diagnosed now with diabetes and not wanting to take insulin shots, learning most especially that I can be imperfect and not throw it all away or "start over." So I guess I am saying that while diet pills are humane in a way, taking away the "pain" of hunger at first, if you are eating correctly for your body and situation, then in a few days or weeks, you naturally aren't as hungry. Like - it doesn't even make sense to eat foods that make you hungry and agitated when you are supposed to eat to quell hunger. Right?
It's the same as - When my sugar is elevated I am voracious, and before I was monitoring my blood sugar, this equated to feeling like I had "low blood sugar" and must eat something. And the excess sugars would be sent to fill up the fat cells. So there is a good pay off for testing and regulating that and really quelling the hunger by not stimulating it in your own body with blood sugar raising foods, even if you are not "diagnosed." Having a blood sugar meter reveals how food affects you and which ones create cravings and which not.
So needless to say I am no longer on the diet pill band wagon, because there are no short cuts to un-learning all the weird stuff we thought was "normal" growing up. Like, here's a cookie instead of a hug. Try to go for what you really want and need. And take small conscious steps. Being older the slowness would bother me because I don't feel endless time like when i was young, but I'd rather pass really having learned this stuff and doing a good job with it every day than the misery of uncontrolled weight gain.
The only issue I have is sleep deprivation. I haven't sleep well for 25 years. I don't think that's going to change. And there isn't really anything I can do about it.
Why Shouldn't I exercise in the fat burning zone?
It just kills me that people still fall for the diet pill trap. I would love to have the pounds melt off fast too but even I won't go that route. It's too bad that they aren't regulated.
Good grief! I've broken every "rule" in the book. Is it any wonder I'm fat! ACK!
My metabolism is almost non-existent. No wonder ,.. Unfortunately, I've spent a lifetime breaking all the rules.
I love the SP program and I really appreciate the time and energy devoted to providing good information to the members so my comments are about content and not about the good people that contributed to this article.
I strongly agree with three of the four mistakes. I do take exception with the blanket comment that exercising in the fat burning zone is a mistake. When I walk I cannot walk fast enough to get my pulse above the fat burning zone due to a surgically repaired left knee. I've dealt with it since 1963 and have finally reached the point where I can no longer run due to the knee. I'm 70.
I understand that I cannot get the speed to raise my pulse but can walk hilly routes and keep increasing the incline on the treadmill to get the best workout I can. I know it takes longer to burn calories at my speed but it works for me and I know there are other Sparkpeople who have to do the same thing.
I would agree with you that working out in the fat burning zone isn't ideal but I strongly disagree that it is a mistake for all people.
That is SO true about diet pills. They killed my mother. She was on that Dexatrim, and it gave her a stroke. So I don't go near that aisle in the store.
I once took a college level Biology class from a Prof. who had been a coroner. The things he told us about necrotic tissue in the liver caused by taking diet pills stopped me from ever wanting to take them.
Skipping strength training is a huge mistake too. Excessive cardio with no muscle building/preservation is a recipe for weight regain. Muscle is much more metabolically active than fat.
This article was not helpful. It offered problems but not solutions, and it was scattered.
I have a big problem making sure I drink water or eat even one meal a day. My metabolisim died so that with no exercise has turned my body into a marshmellow!
Now, my question is how to gradually get out of the restricting-too-much trap. Shifting from one thing right into the other appears not so wise as you said your metabolism adopts to the low intake. So is there any guideline for a gradual shift (like a 10% increase-rule or something, I'm just guessing here...)?
How long does it take your body to re-adapt to a good calorie intake? Any suggestions?
(Yeah, as you can see, that one's my favourite trap... =((( )
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