How can you achieve weight loss? You think you’re doing something good for your body when you bypass the regular soda and grab a diet drink instead. But really, a diet soda is a quick way to pack on extra pounds-and you’ll wonder where they came from.
For one thing, when you drink a diet soda, you think that you’ve saved some calories so later on your splurge. You have that dessert or that extra helping, because you think you’ve got the room to spare. You are cutting calories elsewhere, right? Wrong! Research has shown that actually, those who drink these calorie free drinks take in up to 20% more calories than they eliminate from sweetened drinks. And that is where the pounds come in, the opposite of weight loss!!
That’s not all. You may also find yourself reaching for more and more calories just because your brain is being tricked. When your body gets sweets that are calorie free, it sometimes causes you to crave more sweets…because your brain starts to believe all sweets are calorie free. This comes from a study done in the U.S on lab rats. The study was published in the International Journal of Obesity in July of 2004. It showed that rats who consumed liquids sweetened with artificial sweeteners ate more sweet foods right after than the rats who were not given liquids with artificial sweeteners.
Most people splurge a bit after thinking they have saved some calories by going the diet drink route, so this is just a head’s up. Another way to get that weight loss in more healthily would be for you to drink your water.
One other way to achieve weight loss is stop overeating just because of a workout. Most people understand that just because they worked out for half an hour on the treadmill, they can’t eat anything they want for dinner…but some people do not. Most people say, “I worked out today! I am going to have dessert!”
But in order to achieve weight loss, you have to burn more calories than you take in, and a half hour walk on that treadmill is not burning enough calories for you to turn around and have a triple brownie sundae or a three slices of pizza and still expect to lose weight. No, you have to have both exercise and a good diet to make that happen.
Unfortunately, exercising can actually make you hungrier. So you actually are reaching for more calories after a workout without even realizing it.
In a United Kingdom study of new exercisers, many participants compensated for all that new physical activity by adding 270 calories a day to their diets. This means they were losing less weight than they could have been, and sometimes for new exercisers, that’s a reason in itself to give up altogether.
In a University of Massachusetts study, when sedentary women began to exercise four days in a row, for over an hour, their appetite hormone levels changed. They began to stimulate eating-but the opposite was found in men.
So, how can you achieve weight loss without sabotaging yourself? First, know that it can happen and be prepared. Have water on hand to fight those hunger cravings, and if you must give in, eat something healthy. A post-workout snack is fine, but make sure you are eating five to six small meals a day, and make sure that post workout snack has protein and good carbs. Make sure the after workout meal is planned, and not a mad dash to the cupboard or refrigerator to see what is there.
It also may help to do shorter workouts at first, rather than a long one. Try to half hour workouts, one in the morning and one in the evening, rather than an hour long workout at once. This can help keep your metabolism up!