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Weight Loss Tricks That Harm You

Know About The Weight Loss Tricks That Harm You

Hello All!!!

People take quite drastic measures to lose weight. They follow fad diets and try weird weight loss tricks. However, if you are someone who happens to follow common weight loss strategies (such as calorie counting) you should know that they can backfire. Most tricks can leave you irritable, moody or miserable.

Moreover, after you are done with a quick fix weight loss trick, you can gain all the lost weight or even pile on more! The only way you can shed weight and keep it off is by adopting long-term healthy habits.

Check out the Weight Loss Tricks That Harm You rather than doing any good:

Cutting out sugar completely

no sugar please

Sugar has been demonized in the nutrition circle but we cannot disagree with that. After all staying away from added sugar is a healthy habit. However, some people overdo the restriction and as an after-effect they end up overeating forbidden sweets or completely lose out their interest in healthy eating.

Some people go so far with cutting back on sugar that they start to avoid fruits as they contain sugar (natural). Doing so deprives the body of vital nutrients. Apart from that, it can backfire your weight loss goals! According to studies, eating fruit is known to help you shed kilos. This is because fruit is packed with antioxidants and it is a good replacement for sweets and processed snacks. Coming back to sugar consumption, guidelines from AHA or American Heart Association says that you can have up to 6 teaspoons of sugar a day if you are a woman. This gives some room for healthy indulgences such as dark chocolate and is known to help curb cravings for sweet and salty foods. For most people, cutting out sugar completely is not realistic. So, you should eat fruits (not overdo it though) and plan your treats that you cannot live without. This way things are more sustainable.

Counting calories obsessively

how many calories

You should stop counting calories. It may seem out of the ordinary when it comes to weight loss but it is for your own good. First, quality is more important than quantity when you talk about calories. People lose weight even after increasing caloric intake. How? By swapping processed food for fresh and whole foods!

Research also says that not all calories are the same. Foods like almonds, pulses and avocado trigger burning of calories and make you feel satiated.

Studies prove that counting calories can lead to stress that can increase your weight! Still want to count them?

Extreme portion control

portion control through hand

One great diet strategy is to serve yourself healthy portions of food. However, this can also be taken too far such as eating with chopsticks alone or stopping your meal after a measly number of bites. This may help in weight loss but can you follow this forever? Apart from that, eating too little can have a lot of side effects like feeling too tired to workout, losing muscle mass and a weakening the immune system.

Do you know that there are a lot of foods that you can eat in larger portions and still lose kilos? For instance, veggies like mushrooms, bell pepper, zucchini, brinjal, cauliflower give you less than 30 calories a cup. Try to include them in your diet and don’t stay hungry!

Eating just one food

There are many diets that ask you to literally eat just one food. This restrictive approach can lead to weight loss but it will be temporary. It would be healthier to opt for a balanced meal that has the right amount of lean protein, healthy fat and carbs.

I hope this post on weight loss tricks that harm you has been helpful!

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Ideal Rep Ranges for Weight Loss and 4 More Goals

The last time you went to the gym to lift weights, how many sets and reps did you do of each exercise? The answer is probably the same for most people: 3 sets of 10 reps.

Why is 3X10 the default set-and-rep scheme so many people use? Does it work as well as advertised? And most important, is there a better way?

Whether you’re aiming to gain muscle, build strength or cross-train, there’s a set-and-rep range that will work best for you. Spoiler alert: It’s not always 3X10, and here’s why.

THE ORIGIN OF 3X10

To learn where the 3X10 approach came from and became accepted as strength training gospel, crack open an American history book to the World War II section.

In the 1940s, army physician Dr. Thomas L. DeLorme needed a faster way to get his injured soldiers back on the battlefield. Typical rehab protocols called for light weight and high reps, but soldiers were spending 6–9 months recovering. DeLorme, an avid weightlifter himself, knew there had to be a better way.

So, DeLorme developed a regimen that called for 3 sets of 10 reps with increasingly heavier weights, a drastic change from the wimpy weights and endless reps previously prescribed. The results were outstanding, and soldiers returned to battle faster than ever.

More important than the 3X10 scheme, DeLorme’s implementation of progressive overload (i.e. gradually increasing the weight lifted over time) soon became the staple protocol for strength training. This concept is still the Holy Grail of getting stronger indefinitely: lift a little bit more than you did last time, rest and repeat.

A REP RANGE FOR EVERY GOAL

But what if you’re not an injured soldier? What if you have different goals, like losing weight or running faster? Well, then there’s probably a better set-and-rep range for you than 3X10. Here are a handful of options based on your goals.

TO LOSE WEIGHT

Sets: 4
Reps: 8
Intensity: 1–2 reps shy of failure
Equipment: Free weights, bodyweight or machines

When people want to lose weight, they automatically assume they should do light weights for tons of reps. Unfortunately, it doesn’t work that way. To lose weight, you’re likely be in a caloric deficit (i.e. eating fewer calories than you’re burning), which means you won’t have a ton of energy reserved to do high reps. Instead, stick to moderate weight and moderate reps. Heavier weights also give your body a reason to hang on to hard-earned muscle as you lose weight.

TO GET REALLY STRONG

Sets: 5
Reps: 3–5
Intensity: 2–3 reps shy of failure
Equipment: Mostly free weights (but some machines are OK, too)

There’s no sugar coating it; getting strong takes a lot of work. And by work, we mean lifting progressively heavier weights over time. Skip the light dumbbells and sets of 20. Instead, opt for big free-weight exercises that use lots of muscles (like squats, deadlifts and rows) and stick with lower rep ranges. Because you’ll be using more complicated exercises, stop each set 2–3 reps shy of failure to ensure your technique is on point.

TO BUILD MUSCLE

Sets: 3
Reps: 8, 10, 12
Intensity: 1 rep shy of failure
Equipment: Free weights or machines

While heavy weights are best for getting stronger, building muscle requires a little more finesse. As hokey as it sounds, the “mind-muscle” connection is very real. Use lighter weights and focus on feeling the target muscle squeezing and burning. Use the same weight for each set, but gradually increase the reps each set until you’re just shy of failure. This laser-like focus leads to rapid gains in muscle tone and size.

TO RUN FASTER AND JUMP HIGHER

Sets: 8–10
Reps: 3
Intensity: Light to moderate (but move the weight as fast as possible)
Equipment: Free weights

Running faster and jumping higher requires more efficient recruitment of fast-twitch muscle fibers. While it’s usually best to lift weights in a slow, controlled manner, lifting weights explosively targets your fast-twitch fibers to make you faster and more athletic. Use lower-body free-weight exercises like squats or kettlebell swings and keep the reps low so you can put everything you have into every set. And finally, don’t go too heavy; if the weight isn’t moving quickly, lighten the load.

TO BUILD ENDURANCE

Sets: 1
Reps: 12 or more
Intensity: Failure (keep going until you can’t do any more reps)
Equipment: Machines

Sometimes one set is all it takes. If endurance is the name of the game, it’s likely you’re using strength training as cross-training for a sport like running, cycling or swimming. Being brutally strong isn’t all that important, so pick a weight, do as many reps as you can (ideally 12 or more) and move on to the next exercise. Machines work best for training to failure since you’re less likely to use poor technique compared to free-weight exercises.  

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Ashley’s 90-Pound Weight Loss Started on Her Wedding Day

Meet Ashley Marsh, a mother of two in Rhode Island. Ashley’s wedding day in 2013 was the starting point to turn around her weight problems and become healthier. Fortunately, for Ashley, her transformation wasn’t an individual journey. From daily walks with her daughter to celebrating weight loss milestones with her husband, the entire Marsh family has joined her in the commitment to better health.

“I’m proof that no matter who you are, you can change your life.”

Ashley’s story perfectly embodies the power in our community, proving that all you need to create a better life for yourself is a desire to succeed and a commitment to putting in the work. We are committed to telling your victory stories, so be on the lookout for more motivation and encouragement.


Every dreamer deserves support. Discover inspiring tips, tools and stories of dreamers like you to help kick-start your own dream pursuit.


Done something awesome yourself or know someone who has? Share your personal victory (or someone else’s) for a chance to see your story here. These are real stories from real community members, so we want to hear from you and help celebrate your accomplishments.

READ MORE VICTORIES

> From Overweight Smoker to Boston Marathon: Lori’s Transformation
> Getting Back on the Bike: How Tracey Changed Her Life After an Accident
> 1,055 Days & Coutning: Carla’s Unstoppable Run Streak


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Is ‘Second Breakfast’ Your Secret Weapon for Weight Loss?

“Breakfast is the most important meal of the day.” We’ve been hearing that mantra for decades from nutritionists and other health professionals who argue the benefits of jump-starting our engines for better health.

But now, some research is leading us to believe it might be better to eat not once, but twice, before the midday meal.

Let’s back up for a moment. Overall research on breakfast is contradicting. Some studies show eating a healthy breakfast leads to improved memory and cognition, elevates mood and even aids in weight-loss efforts. Other studies argue skipping breakfast doesn’t necessarily help or harm weight-loss efforts or metabolism, though it may be linked to lower energy levels during physical activity and less stable blood sugars in the afternoon and evening.

And now, a third party is suggesting a second breakfast may be as good (if not better) than just one. After following the eating habits of students at 12 middle schools for more than two years, researchers from Yale and the University of Connecticut found a double breakfast may actually increase your ability to maintain a healthy weight.

The reasoning? Not starting the day (and your metabolism) with breakfast may lead to overeating later in the day. In the study, frequent breakfast skippers had greater odds of becoming overweight or obese compared to those who had breakfast twice. The study also found no difference in weight-gain or weight-loss patterns between the students who ate two breakfasts versus those who ate just one.

Not convinced? Consider the habits of early risers, who set the alarm well before sunup. Researchers from the Obesity Society recently found that people who wake up early are more likely to eat a more balanced diet, inclusive of healthier, more high-energy and nutrient-dense foods than those who sleep in.

These individuals also have more time to be active and burn calories between morning and lunchtime, making the case for a second breakfast even stronger. Fueling up with a light snack before hitting the gym, pool or pavement, then refueling once you settle into your daily routine is almost necessary when burning several hundred calories before daybreak.


READ MORE > 4 SIGNS YOU’RE EATING TOO LITTLE WHEN TRYING TO LOSE WEIGHT


Intrigued? Here are some tips on how to take on this practice: Consider the idea of both first and second breakfasts more snack than meal. That pastry, Pop Tart, stack of pancakes or bowl of sugary cereal aren’t doing your brain or body any favors. Keep the morning meals small, simple and nutrient-dense, high in protein, healthy fats and fiber.

For your “first” breakfast, consider half a piece of whole-grain toast with nut butter or a few bites of protein-packed cottage cheese. Or try one of these recipes that can be prepped in advance: energy-dense quinoa bites or pistachio bites. They’re a perfect pre-workout energy boost that won’t weigh you down while you’re exercising and will tide you over during your morning commute.

Then go for something with a bit more staying power to keep you fueled until lunch for the “second” mid-morning breakfast. Try one of these simple make-ahead breakfasts with less than 300 calories, or one of these quick-and-easy options for people on the go.

As far as timing, try to space your first and second breakfast (or mini meals) 2–3 hours apart. If you rise at 5 or 6 a.m., have your first bite within 15 minutes of waking. Then aim to get the second, slightly more substantial breakfast in around 9, which should keep you fueled until lunch.

Don’t overthink or over complicate it. Make your morning mini meals simple, packed with lean protein, fiber and healthy fats. By keeping them small and spacing them a few hours apart, you’ll keep your energy levels elevated and maintain stable blood sugar levels. By planning ahead, you’ll not only be less likely to turn to junk foods at breakfast and lunch, but you’ll be better able to focus and concentrate, which has benefits far beyond breakfast.

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