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It’s Not Just About the Scale: 20 Victories by MyFitnessPal Users

New year, new you! If only it were that simple, right? We’ve said this before and it bears repeating: Just because you’re not dropping pounds doesn’t mean your weight-loss journey isn’t a success. It isn’t always about stepping on the scale. Weight loss is much more: creating lasting habits that change your body chemistry and help you live a healthier life. We can think of no better way to celebrate this fact than by sharing what we call “non-scale victories.” Have a look at what you told us:

1. Sometimes, maintaining is a victory in itself.

2. Way to get low.

3. A picture is worth a thousand words.

4. We’re happy to see less of you!

5. Now that is bloodwork any doc would be proud of.

6. Victories start with some serious goal setting.

7. Give that brownie the hand.

8. Now that is a non-scale victory with a view!

9. Everyone needs an “accountabilibuddy.”

10. You’ve come a long way!

11. Hope you made enough for all of us.

12. The sky’s the limit!

13. Now that’s community activism.

14. Restraint with a capital “R.”

15. Step by step wins the race.

16. Crisps, chips or fries — it’s all about self-control.

17. Now that is gorgeous.

18. Get after it!

19. We heart you back, Mr. Inspiration.

20. You’ve got the power in you — nice work!

The post It’s Not Just About the Scale: 20 Victories by MyFitnessPal Users appeared first on Under Armour.

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Why Just Will Power Is Not Enough For Weight Loss?

Why Just Will Power Is Not Enough For Weight Loss?

Hello All!!

Most often people blame their inability to lose weight on the lack of will power. Sad as it may seem, relying on your will power alone to lose weight is not practical and not even sustainable.

Your ‘will’ alone cannot help you reach your weight loss goal. Just will power is not enough for weight loss. For lasting weight loss, you need sustainable behaviour changes and a relationship with food that is healthy. These two things are simply nonnegotiable if you are looking for a way to reach your ‘happy weight’.

With will power alone, you may initially lose weight but if you don’t adopt a sustainable behaviour and a good relationship with food, you will simply gain back all the weight you lost. This way you will end up being sad!

Motivation and will power will help in kick-starting your health journey but it won’t take you too far. We are humans after all and we need a realistic plan in order to keep going.

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Here is what you should be doing for lasting results!

1) Don’t fall for weight loss gimmicks

You should avoid products or diet plans that say that you can slim down in 5 days by drinking just a juice or buy completely shunning carbs. Anything that is super extreme is far away from a balanced diet and is just a quick fix. Any weight lost with the help of shortcuts is regained in no time. The bottom line is that you won’t get lasting results with these gimmicks.

2) Eat foods that are healthy as well as fun!

Pizza, ice-cream, creamy cold coffee and other yummy foods are often off the list when you are on a weight loss diet. However, this is not the best strategy for a long lasting loss of weight. Doing so will lead to lots of cravings or probably binge eating. Instead of avoiding them as plague, you can allow yourself to have a little bit of them once in a blue moon!

3) Your weight goals must be achievable

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You cannot lose weight overnight or in a few days. If someone is offering you rapid weight loss, just turn around and run away. Weight loss of more than half  to 1 kilo a week is not sustainable for many. Make sure that your goals are achievable. You need to measure things and keep re-evaluating your goal every week to stay on track.

4) Learn to differentiate hunger and fullness

Half of your weight loss battle is won when you know what, when and how much you should eat. The great news is that you can use the internal hunger and fullness cues of the body as a guide. Those who are able to keep weight off without dieting have already mastered this tool.

5) Have an answer to your ‘why’

Are you aware of the reason behind your urge to lose weight and get fit? You need to turn your motivations into something more than just will power. You have to turn them into purpose. You must write this down to give your goals more meaning.

The next time if you have trouble reaching your goals, or feel as if you have failed, take the actions that are sustainable and long lasting as above mentioned.

Now do you feel that Just Will Power Is Not Enough For Weight Loss?

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“Foods that Keep You Fuller for Longer”: Just a Myth?

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You just ate a modest helping of southwestern chicken casserole. Hooray for healthy eating — you’re feeling pretty satisfied from this high-fiber, protein-packed meal. After all, studies support fiber and protein as being helpful for weight loss because they’re linked with greater satiety.

But sadly, recent findings from the University of Sheffield show that this may not be the case. That nutritious meal you’re eating may suppress your appetite for a few hours, but it may not make a dent in the number of calories you consume over the course of the day.

No Link Between Appetite and Calorie Intake — So What?

Researchers reviewed 462 studies that measured self-reported appetite and calorie intake. They wanted to know whether self-reported appetite (how full you say you are) really corresponds to calorie intake (how much you end up eating). Ideally, you would expect that if someone reports they were more satisfied from eating something that they would eat less of it.

The results proved to be a mixed bag: Researchers found that 51.3% of the studies failed to find a link between appetite and caloric intake, concluding that appetite is not a reliable predictor of total caloric intake, but we shouldn’t be surprised that this is the case. After all, how much we eat is complex and goes beyond how full we feel. Eating for emotional reasons, deep-rooted eating habits, your environment and food access can all affect how much you ultimately eat.

Appetite-Suppressing Foods and Weight Loss

The study’s findings imply that marketing claims about appetite-suppressing properties in certain foods may be misleading. In a release, lead author Dr. Bernard Corfe said: “The food industry is littered with products which are marketed on the basis of their appetite-modifying properties. Whilst these claims may be true, they shouldn’t be extended to imply that energy intake will be reduced as a result.” So, does that mean you shouldn’t strive to meet your fiber goals or eat quality lean protein? Of course not!

A good weight-loss strategy includes choosing foods that help you manage hunger. For example, which breakfast option would work better at keeping your hunger at bay until lunch: a bowl of sugary cereal or a bowl of high-fiber oats? Oats are the sure winner! As this post explains, not all calories and carbohydrates are created equal. Complex carbohydrates like oats are minimally processed and high in fiber and nutrients, while refined carbohydrates like sugary cereal are highly processed and low in fiber and nutrients. Fiber keeps bowel movements regular, regulates blood sugar levels and slows digestion (making us feel fuller for longer). Furthermore, refined carbohydrates are typically higher in sugar, which can deter weight-loss goals, fuel sugar addiction and promote diabetes and fatty liver disease.

The Takeaway

This study does imply that appetite can be a poor indicator of how much you end up eating. Not all of us are lucky enough to be in tune with hunger cues, which may be why we overeat. To help you keep track of how much you’re actually putting into your body, track your food in MyFitnessPal. It may also help you learn how different foods affect your appetite on your journey toward better health.

The post “Foods that Keep You Fuller for Longer”: Just a Myth? appeared first on Hello Healthy.

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