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32 Attitudes That Sabotage Weight Loss

It's time to detect them to finally untie the knot of weight loss!

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They are on the kitchen counter, on the office desk, on the bedside table in the room, and inside your head.

Worse: as they are not usually directly related to weight gain, these clutter sabotage efforts to lose weight year after year.

1. "Only kill yourself for a few months"

There are two kids behind this reasoning, very widespread among those who want to wipe out the measures. Firstly, too restrictive regimes or heavy workouts are difficult to adopt.

"Then you have the following: the incorporation of balanced habits should not be seen as something temporary," says physical education professional Antonio Herbert Lancha Jr., author of the book The End of Diets (Ed. Abril).

"Otherwise, you may even lose weight, but you will regain weight once you restore the old pattern."

2. Do not plan

Food behavior expert Brian Wansink often asks clients and research volunteers how many food decisions they think they make each day.

"They respond between 20 and 25. But they make around 200, mostly unconsciously," notes the scientist, director of the Food and Brand Lab at Cornell University in the United States. When stating a goal, design the choices that will lead to compliance.

Example: If you want to have fruit at home, you need to make time to go to the market.

3. Unrealistic Promises

"In the fight against obesity, motivation is fundamental," says psychiatrist Adriano Segal of the Brazilian Association for the Study of Obesity and Metabolic Syndrome.

To keep it high, look for possible targets to be hit without so much suffering.

"The choice must come from the individual, not from the professional," recalls Cynthia Antonaccio, a nutritionist at Equilibrium Consultoria and one of the authors of Behavioral Nutrition (Ed. Manole).

You can determine that you will swallow at most one serving of potato chips per week.

4. Messy agenda

Leaving to buy vegetables only "when given time" culminates in a pantry full of biscuits and instant noodles. Yes, our daily schedule is full of chores, but two verbs help find space for weight-loss attitudes: prioritize and organize.

Think about going to the fair or exercising as related tasks and outlining your routine to see where to fit them.

Maybe you do not notice that just giving up social media for a moment of the day already gains time to take care of the body. Learn more: Exercise is medicine for sickness - World Health Day | Health is Vital

5. Empty kitchen

In his book, Brian Wansink recounts the case of a journalist who reported to his services to win the dispute with the scale.

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When he said he'd take a look at her kitchen, he heard, "This room is not the problem because it is always empty." But that is where deception lives.

"If the refrigerator is deserted, people order pizza or sandwiches, even when they just want a snack," notes Wansink.

Now, do not think your house is forbidden from harboring any remnants of goodies. Ideally, most foods should be light. However, there is room for small indulgences.

How to store

Believe it or not: the probability of snatching the first item you see in the closet is five times greater than that of eating the fifth. But you can use that to your advantage. Store the vegetables on the shelves more noticeably and save the sweets in the bottom of a drawer.

It's amazing how the eyes define our behaviors.

6. Chaotic environment

Dirty crockery in the sink, leftovers on the countertop, open drawers. Is this description familiar to you? Such attention!

In a survey of the University of New South Wales, Australia, 108 women have left in a zoned or otherwise perfect kitchen - both contained pots of cookies, crackers, and carrots. After a measly ten minutes, the participants in the messy room consumed 53 more calories in cookies.

7. Eating with friends

Let's face it: According to a paper from Cornell University, men fill their belly more (30% more, to be exact) when they feed on a group.

In women, the sensation of being observed has the opposite effect. It is not that, from now on, the lads should only dine in an isolated room.

The message is not to compete to see who gets more bogged down, but to take advantage of the presence of colleagues to keep up the conversation and to give folks calmly.

8. Refer to the show

More than 200 homes in the city of Syracuse in the United States were photographed before Wansink, and her team arrived at the following observation: women who live in a kitchen with a bottle of soda on the bench are on average 11 pounds plumper compared with neighbors free from this temptation.

Those that left a bowl of fruit in the same place were 5 kilos thinner. Got the message?

9. Table sleepers

Never underestimate what a few feet away from the food source do for the waistline.

"The need to get up and walk to the edge of the stove helps us think if we want more, rather than picking up another spoonful of autopilot," says nutritionist Cynthia Antonaccio.

American experiments show that the tactic reduces food intake by about 20%. It is no small thing.

10. Noisy place

At the University of Illinois in the United States, 60 families were recorded during a meal.

Half heard the noise of a vacuum cleaner between a fork and another. The result of martyrdom size? Parents abused cookies, soft drinks and even carrots, a sign of distraction to the extreme.

Curiously, the noise did not influence children's habits, but scientists realized that they received less attention from adults.

11. Delicacy in service

A hidden camera and bullet pots. These were the materials needed for a unique experiment mentioned in the book Slim by Design. For days, office workers were filmed.

At one point, the container with candy was dropped within reach of the employee. In another, he appeared on a table two feet away or hid in a drawer. And did not those 200 centimeters have a consumption of 125 calories less?! Ah, laziness.

12. Failure to clean the dish

Since childhood, we have learned not to leave even a grain of rice left over. It is clear that the waste deserves to be fought in various spheres of society, except that steaming the stomach itself will not solve world hunger.

If you can not reduce the portion from the beginning - or if you have made a mistake - keep the remains for later or offer them to others. And get rid of judgments that stick to weight loss.

13. Reject what you love

In End of Diets, indulgences are called "islands" - after paddling for a while in search of the desired body, you relax and gain breath for the sequence of the journey.

Believe: Allow yourself time and again to get out of the rut, and for example savoring your favorite ice cream can not only integrate the project into getting fit.

The cat's leap is to plan these leaks, so they do not come by rule. "The problem is when there is more island than a sea," jokes Lancha Jr., the author.

14. Chewing on walking

This trap was spotted at the University of Surrey in the United Kingdom. Experts noted that women who grazed a cereal bar as they wandered down a corridor tended to abuse in sequence.

Compared to volunteers who ate the snack, the walkers swallowed five times more chocolate as they entered a room full of delights. "Distraction makes you feel less full," says Jane Ogden, a psychologist who is responsible for the discovery.

15. Eating Stressed

Tension and anxiety are often confused with the hunger for the brain. Combine this with the fact that the irritation shakes the self-control and that's it: the probability of emptying the ice cream pot goes high.

When stress strikes, grasp the initial urge to open the freezer. You may even choose to relax with a good candlelight dinner, but that decision needs to be rational.

16. Fixed eye on the buffet

After a series of interviews with individuals who have always been thin, the Cornell University class has revealed that they have three times greater tendency to sit with their backs to the platters after passing the self-service queue.

"Watching a lot of customers filling their plates makes me want to repeat," justifies Wansink. In fact, the skinny people he and his colleagues went to tables farther away from the food source.

17. Inattention in line

In the rush of lunch, it is common to thicken the row of zombies that enter the restaurant by the kilo, pick up the cutlery and are already starting to serve.

Instead, try to glimpse all the items to plan your meal. This tactic makes us prefer less dense alternatives. Of breaking, it prevents the classic scene of, after filling the plate, to see more that delight.

Be honest: when it does, you can not resist and just lift a mountain of food, right?

18. Using the scale

Despite the popularity of this instrument, we should not evaluate fitness in pounds.

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First because muscle, bone, and even water are denser than fat. So, as you climb the scale, a high, well-hydrated, strong-boned guy is considered to be fatter than another stuffed with lard but weak and lacking in liquids.

Also, the weight varies considerably in the short term due to the accumulation of body fluids and metabolic processes.

The solution? Measure progress with a tape measure or by clothing.

19. Head in the Clouds

When you get to the lunch or dinner table, forget about your problems - and the cell phone notifications. Concentrate on all the reactions fired by the forks.

Is the food hot? Too salty? What's your smell? And the belly, began to fill? By looking at these and other factors, the feeling of satiation is perceived before.

As if that were not enough, the focus helps differentiate delicious foods from those that are not worth the calories they add to the diet.

20. Shopping hungry

Let's go to Cornell University again. Researchers there evaluated 68 volunteers in the market, half of whom had pinched a cereal bar before picking up the cart, while the other did not chew anything.

At box time, some items between classes were similar. The difference was in quality: fasting staff bought 45% more fattening products.

21. Huge Packages

The supposed economy of family-size packaging is expensive.

In another Wansink article, wafer packs of 100 or 400 grams were distributed to viewers in a movie. Those who received the small packages ate 25% less - regardless of the amount, participants used to wipe out the cookie.

22. Light nights

Years ago, the endocrinologist Bruno Geloneze studied the fluctuation of hormones that incite or curb the appetite in women who worked at dawn.

Conclusion: Even after a meal during toil, they maintained high levels of ghrelin, a molecule that makes us eager for treats and gifts. In fact, sleeping poorly also intensifies hunger. Respect the night rest.

23. Cell phone in bed

The presence of the telephone in the room is not contraindicated by the specialists only because it leaves the users connected for more time.

Even when we finally fall asleep, it interferes with the quality of sleep. As well?!

Application warnings that insist on blinking at dawn emit blue light, able to traverse the eyelids and make the home more shallow.

24. Focus on diet only

One beautiful day, the infamous dispute between exercise and diet arose. What slims the most?

From a series of studies came the verdict: driving in food generates other weight loss. However, without moving, lasting results will hardly be won.

Sport raises energy expenditure, which allows less radicalism at the table, and stimulates the body to use body fat as a source of energy. In research, the mix of healthy eating and shaking is what brings the best effects.

25. Academy is the only option

From the reports of obese women who were part of a program at the University of São Paulo (USP), Lancha Jr. revealed that 90% liked physical activity but did not feel well in a traditional weight room, sometimes quite focused on aesthetics.

Thankfully, the exercise universe is not restricted to this type of work, although it favors health. Bet on what is easy, comfortable and pleasurable.

26. Real estate day by day

Think of each displacement as a chance to flatten the abdomen. Change the elevator up to the stairs, walk to the bakery and, as far as possible, incorporate cycling and public transportation.

The caloric burning of the sum of these strategies makes a difference.

A survey by East Anglia University in England indicates that replacing the car by bus, subway and company to go to service ends in 1 pound less. And who went to move for half an hour on foot or bike was 7 kilos thinner!

27. Imitate others

The neighbor's balcony, the secrets of the famous actress. Even if certain strategies worked for them - remember that the human being values successes and masks mishaps - does not mean that they will fit into his schedule.

The path to the target body must be traced according to its particularities. Also, do not suffer if a friend has decreased abdominal circumference in a short time and you do not.

Each organism works in a way, so avoid comparisons.

28. Magic Pills

"The patient, disillusioned with frustrated attempts at weight loss, often lends hope to miraculous solutions that appear on the Internet," observes psychiatrist Adriano Segal.

However, teas, tablets and the like should not be swallowed without medical advice, at the risk of compromising health and failure over the course of a few months. Compressed? Only after talking to the doctor.

29. Living in air conditioning

Do not be surprised. Some studies suggest that the continuous use of this appliance causes accumulation of fat.

If on the one hand, there is no evidence for such an effect, then the theory developed by professionals makes sense. On hot days of the past, you would eat less, because the heat takes away the appetite.

Already in the cold, the metabolism would burn calories to keep us warm. It turns out that air conditioning ensures a pleasant temperature, which would make eating more food and spend less energy.

30. Frustrated by getting fat

"Unfortunately, statistics show that most people who can lose weight regain weight," says Segal.

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"The battle against obesity is constant," he says. Do not regard the Abe psychiatrist's message as a bucket of cold water.

On the contrary. Understand that, over time, changes in routine will occur and can take you off the rails for a while. In such cases, do not throw everything up. Get up and go back to balance.

The maintenance of good form, as has already been said in the first item of this report, has no beginning, middle, and end.

The dreaded plateau effect

As the waist circumference decreases, the body becomes more economical. After all, the muscles do not strive so much to carry a lot of fat from one side to another.

There comes a time when the intake and the caloric expenditure are equivalent - it is the plateau effect. Want an easy way around? Increase the intensity of training.

31. Old clothes

In the book The End of Diets, Lancha Jr. says that at the time of the Spanish colonization of the Americas, when soldiers and settlers landed on the new continent, the authorities burned the caravels for them and did not even think about returning to Europe.

"Burn your caravels by donating large items or adjusting them to their current size," he writes. If by chance to recover part of the original weight, the lack of options in the closet serves as a stimulus to resume balanced habits.

32. Going to the lipo

Nothing against who shapes its contours with this operation. Just do not see it as a slimming procedure.

The American Society of Plastic Surgery itself recommends that this is not a weapon against obesity, even because it does not remove visceral fat - the one that is deep in the abdomen and causes the real damage.

More: according to experiments done at USP, sedentary women who underwent liposuction regain weight in six months.

Thank you for your time. I will come back with a detailed PhenQ review in Portugal, translated to English!

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