The Truth About Weight Loss: It's Not as Simple as You Think

If you’re like most people, you started the new year with at least one resolution—lose weight. And if you’re like most people, you may have even lost some weight at first but then hit a plateau and now feel like nothing works anymore. If that sounds familiar, it’s because we’ve fallen into the all-too-common trap of thinking about weight loss in a black-and-white way. But don’t worry!

Why the so-called calories in/calories out the method of losing weight fails

Some researchers and diet experts say your weight loss efforts might be doomed from Day 1 if you’re basing them solely on calorie counting. Studies have shown that people who count calories lose about a pound a month, says Dr Louis Aronne, an obesity expert and director of Weill Cornell Medical College’s Comprehensive Weight Control Center in New York City.

Why you shouldn't obsess over weighing yourself

In an ideal world, you would have a set weight-loss goal and a clear plan to reach it. But if you weigh yourself daily, you’re setting yourself up for failure. The number on your scale will fluctuate—sometimes even by several pounds—based on factors like water retention, what you ate last night or even how much sleep you got last night. Don’t let your weight loss goals become derailed by a number that doesn't mean anything in the long run. Instead of weighing yourself every day, try stepping on the scale once a week or every other week at most. And try not to freak out when you see those numbers go up or down! Your weight is just one factor in determining whether or not you are meeting your goals; keep track of how well your diet and exercise routine are working for you with tools like MyFitnessPal instead of obsessing over your weight alone.

How much sleep should I get every night?

Getting just a few extra winks each night can help you shed excess pounds and keep your body functioning at its best. Experts agree that adults should get 7 to 9 hours of sleep each night, but according to a recent Gallup poll, nearly one-third of U.S. adults are sleeping 6 or fewer hours every night (and two-thirds are getting less than 8 hours).

How much protein do I need every day?

If you’re eating enough calories, your weight loss diet will work. What makes it tricky is protein—and finding an amount that suits your lifestyle and helps you to lose weight. Most weight-loss diets suggest a daily intake of 0.8 grams of protein per kilogram of body weight (1.76 pounds). For example, if you weigh 150 pounds (68 kilograms), then 0.8 x 68 = 56 grams of protein per day should be right for you (this equals about 3 ounces). And if you need to lose weight quickly? Try bumping up your intake by 10 per cent or so, which will bring it closer to 70 grams per day.

Just drink water before meals if I'm feeling hungry

If you’re feeling hungry before a meal, simply drink a glass of water and wait 15 minutes. Often times our bodies are thirsty for liquids but we confuse hunger with thirst. When you feel hungry for a snack, try reaching for an apple or some nuts. If that’s not doing it for you, try to avoid calorie-dense drinks like soda and juice that can add hundreds of extra calories to your daily intake.

How often should I work out to lose weight quickly?

If you’re looking to lose weight quickly, it may seem like there’s no other option but to spend an hour or more at a time on cardio machines. And while it’s true that you should be spending 30-60 minutes three times a week on cardio and strength training, that doesn’t mean you need to blow your whole day.

When Is the Best Time to Exercise for Maximum Weight Loss Results?

We have a lot of people asking us, What time of day should I exercise? Honestly, there isn’t one best time of day to work out. Exercise is beneficial at any time of day. We find that some people prefer to exercise early in the morning, some at lunchtime and others later in the evening. What matters most is that you get your body moving and burning calories!

How Long Does it Take to Lose 5 Pounds on a Low Carb Diet?

Most people think weight loss is all about calories in, calories out—how much you eat and how much you exercise. While that’s a major part of it, it’s not everything. What people often don’t realize is that if you burn 500 more calories than you consume, even if it’s only for a short period of time (one day), you will lose 1 pound!

Is Skipping Breakfast One of the Reasons Why People Can't Lose Weight Fast Enough?

Skipping breakfast is linked to poor weight loss results, according to a study published in the American Journal of Clinical Nutrition. If you think skipping breakfast will help you lose weight, think again! Skipping meals has shown that dieters often make up for those skipped calories at their next meal. This pattern can lead to unhealthy eating habits and even more weight gain. So don’t skip breakfast!