7 Common Mistakes Most People Make In Losing Weight by Jamie Jablonowski

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Do you feel like you’re continually running on the treadmill, but not going anywhere? Weight loss is a lucrative industry and we are constantly presented with quick fix solutions that we desperately want to believe. According to data by Marketdata Enterprises, Americans spend over $60 billion dollars a year trying to lose weight. Before you empty your wallet to decrease your dress size, are some common mistakes to avoid.

1. You think there’s a quick way to lose weight.
If there were a pill that magically took off the pounds, we’d be living in a world without super-sized chairs in waiting rooms and seat belt extenders. The truth is, weight loss is hard. It takes determination, focus, and commitment to making healthier choices, even though it is often the less convenient or less enjoyable option. Over-the-counter options, such as green tea extract, often come with their own risks and side effects, and most of the options available are likely ineffective for weight loss. In addition, losing more than three pounds a week after a few weeks can increase your chance of developing gallstones, and being on a diet of fewer than 800 calories a day for an extended period of time can lead to serious heart problems.

2. You assume all carbs are bad for you.
Carbohydrates are your body’s main source of energy. In recent years, “low-carb” diets have grown in popularity, but the results are usually short-lived. A 2003 article in the Asia Pacific Journal of Clinical Nutrition found that low-carbohydrate diets have no advantage over traditional well balanced diets and that long-term restriction of carbohydrates can have dangerous side effects, including heart problems, osteoporosis, an increased risk of cancer, impairment of physical activity, lipid abnormalities, and even sudden death, if continued over a prolonged period of time. Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.

3. You think “low-fat” or “fat-free” means fewer calories.
Often these options mean just that: less fat. They do not mean fewer calories. To compromise for the missing fat, manufactures will add sugar in order to make the product taste just as good. This chart will show you popular foods where the “low-fat” option has almost as many calories as the regular version. Don’t be fooled by good marketing. Healthy cookies usually taste like “healthy cookies” for a reason.

Read the rest here: http://www.lifehack.org/articles/lifestyle/7-common-mistakes-most-people-make-losing-weight.html

WHY YOU SHOULDN’T DRINK COFFEE IN THE MORNING by Lisa Evans

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This would be a hard habit to break. Read on…

Let’s get one thing straight here. I love my morning cup of joe. I’m not alone in saying my day doesn’t start without it. Sixty percent of American coffee drinkers claim they need coffee to start their day.

But when I came across an infographic by Ryoko Iwata, a Japanese coffee-lover with a blog titled “I Love Coffee” who followed research on the 24-hour circadian clock gathered by Steven Miller, a PhD candidate at the Uniformed Services University of Health Sciences in Bethesada, I decided to change my ways. The infographic shows the early morning hours are the worst time to drink coffee.

While all of us have different reactions to caffeine, our bodies are all guided by the 24-hour hormonal cycle called the circadian clock. One of the hormones this clock controls is cortisol, which makes us feel alert and awake. The peak production time of cortisol is between 8 and 9 a.m. If you’re a morning coffee drinker, this means you’re consuming caffeine at a time when your body is essentially naturally caffeinating itself.

Drinking coffee at peak cortisol times not only diminishes the energy-boosting effects of caffeine, but causes your body to build a tolerance to it, meaning the caffeine jolt you get will diminish over time. Timing your coffee breaks with your body’s cortisol schedule means you will get the biggest bang from your caffeine jolt. According to the infographic, cortisol levels peak between 8 to 9 a.m., 12 to 1 p.m. and 5:30 to 6:30 p.m., meaning the best time for a coffee break is between 9:30 to 11:30 a.m. and 1:30 to 5 p.m., when our body’s cortisol levels drop.

What about those of you who wake up at 5 a.m. and have their first cup of java well before 8? Although the release of cortisol is mostly controlled by sunlight, levels of cortisol increase by about 50% upon awakening. So even early risers don’t need caffeine immediately upon jumping out of bed, but can benefit from having their first cup about an hour after waking.

Read the rest here: http://m.fastcompany.com/3026642/work-smart/your-bodys-natural-caffeination-why-coffee-can-wait