Tag Archives: Weight Loss Strategies

Banting Diet Weight Loss Strategies, Sleep

This is an interesting weight loss strategies, sleep. It is very seldom mentioned in any diet book, but is absolutely essential.

Sleep is amazingly important in our life and we often do not get enough. In this modern world of electricity, television, computers and mobile phones, there is too much light and this disrupts our sleep patterns.

If you were not stay awake for a month you will die. Fatal familial insomnia is a rare condition in which the sufferer can’t sleep and dies within the month

For us this won’t be a problem.Weight loss strategies, sleep

Reduced sleep has been implicated in other issues such as reduced immune response. A study was conducted on students receiving Hepatitis vaccines. Those who’s sleep was disturbed had a 75% reduce immune response, so much so that they were considered not to be immunised.

We are more concerned though about the effect of sleep disturbances on weight gain.

Our hunger is controlled by two hormones ghrelin, appetite stimulating hormones, and leptin, and appetite reducing hormone. Sleep disturbances increase the levels of ghrelin and reduce leptin. So people who don’t sleep enough are more likely to be hungry, and put on weight.

A very interesting article on leptin can be found at Health Ambition’s article Leptin: What Is It & Why Should We Care?

Children between six and nine who had less than 10 hours sleep are up to 250% more ,likely to be obese.

A short nap between 2 and 4 pm has also shown to have a marked effect on our energy levels and reduced appertite in the afternoon. The nap should not be more than 10 to 15 minutes

So the final conclusion is to sleep properly, around 7 hours. Do not use sleeping tablets because they disturb your natural sleep patterns, the REM sleep in particular.

Banting Diet Weight Loss Strategies, Why Diets Fail, Mental Fatigue

Banting Diet weight loss strategies, why diets fail, mental fatigue is a big problem. When the creators of diet plans start planning they try to take as many problems as they can and have a rule for each. This ends up in a complicated, energy sapping diet. They can then write a book and charge a lot. The more complicated the diet, the bigger the book, and the more expensive it is. Support for the diet can also be charged for.

Every change we make in our life causes stress and requires energy to implement.Weight loss strategies, why diets fail, mental fatigue

When the foods are restricted to groups and require thought and debate as to whether they are allowed increases this energy wastage. It can get so bad that the energy required to maintain the diet prevents you from carrying out other essential tasks, or it can lead to you abandoning the diet altogether saying it is too difficult.

Over thinking food choices make the dieting process more unpleasant and complicated than it should be resulting in more drop outs.

Another problem is when you eat outside of the restricted foods, thoughts such as, ‘why did I eat that’, ‘what can I eat to compensate’ etc increases your stress levels. These result in the “What the hell effect” as well as “Ironic Processing“.

Research in 2010 showed women who had a restricted diet had increased levels of cortisol, a stress hormone. Cortisol increases your weight gain.

With our Banting Lifestyle we have ways to counter these issues. Banting Lifestyle tries to make life as simple and as easy as possible without too many rules and list of foods colour coded. Is this in the green list is never a question or a stress that we encounter.

Banting Diet Weight Loss Strategies, Why Diets Fail, Ironic Processing

Weight loss strategies, why diets fail, ironic processing is an interesting topic and one that if not taken into consideration will result in failure!

Most diets expect you to give up your favourite food as it is often some type of ‘forbidden food treat’. The problem is when you exclude something from your life you will begin to ‘obsess’ over the item. It is inevitable. It is a guarantee, so much so that there is a psychological name for the condition of food pre-occupation, Ironic Processing.Weight Loss Strategies, Why Diets Fail, Ironic Processing, scared woman

We have an ideal diet that we think we should follow. We decide we will do it right this time. We will be good and not eat our favourite chocolate and any thing else that is considered wrong. We will be strong and we will not fail.

Have you done that before?

We only shoot ourselves in the foot each time we do that.

A study had two groups, one that restricted their treats and recorded what they ate and another group who simply recorded what they ate.

The restricted group reported cravings for the treats and ate more of them than the control group.

The evidence points to the more restrictions you put on yourself the more difficult it is for you to cope with the restrictions.

In our Banting Lifestyle eBook we take this into consideration and have strategies in place to prevent it from becoming a problem. We have to acknowledge our human frailties and weaknesses. In order to succeed we have to work within certain frameworks. Instead of fighting our desires we should use them to our advantage.  The Banting Lifestyle eBook was written with these goals in mind

Banting Diet Weight Loss Strategies, Why Diets Fail, The What The Hell Effect

In this article about weight loss strategies, why diets fail, the what the hell effect, is interesting human psychology. If we believe we have broken our diet we tend to go over board.

Research constantly shows that diets cause weight gain. One of the reasons for this is the restriction of food type intake, eg no carbohydrates. This leads to temptation which we can all resist in the beginning but we eventually succumb to the pressure from others and from our own desires.

Once we give in the ‘what the hell‘ effect comes into play. We feel that since we have cheated and broken our diet, what the hell we might as well give in completely.Weight Loss Strategies, Why Diets Fail, The What The Hell Effect pizza-slice

Research carried out in Toronto University showed that students who believed they had cheated on their diet are more likely to pig out on cookies.

The experiment went as follows.

Weight Loss Strategies, Why Diets Fail, The What The Hell Effect cookie tastingThe female students, some on diet others not, where given a slice of pizza. Each piece was the same size. Some women saw another person with a much smaller slice than theirs. All the students were asked to taste test cookies afterwards. The students not dieting and those that didn’t see the person with the smaller slice ate a small number of cookies, enough to taste. But the others who saw the smaller slice ate more cookies than everyone else. They believed that they had broken their diet so ‘what the hell’ and they pigged out.

So the moral is do not be too strict on yourself that you will feel guilty if you break your diet. If you do break your diet, just accept it and carry on.

Banting Diet Weight Loss Strategies, Why Diets Fail

This article on weight loss strategies, why diets fail we will investigate a number of reasons for diets to fail. In order to be successful we need to know the mistakes and problems other who have travelled this road experience. We can use their mistakes to make sure we don’t make the same. Once we know others mistakes we can create ideas and strategies that take them into consideration and avoid them.

This article will deal with three of the most relevant.

The What the hell effect
Most studies have shown that dieting leads to weight gain! Frontiers of Psychology investigators reported 15 out of 20 studies showed weight gain through dieting.Weight loss strategies, why diets fail, what the hell effect

That is staggering. The problem is that the dieter is committed to the diet but once they fall off the wagon they think, “what the hell” and binge. They then undo all their hard work.

This in a fairly big topic so I have a full article on it here (Banting Diet Weight Loss Strategies, Why Diets Fail, The What The Hell Effect)

Ironic processing
Many diets eliminate certain foods, such as in Noakes’, Real Meal Revolution, and his lists. These then become the foods you crave the most. Dieting in this way will always result in food preoccupation. It even has a name in psychology, Ironic processing. Look at this page for greater detail and solutions to this problem. (Banting Diet Weight Loss Strategies, Why Diets Fail, Ironic Processing)

Weight Loss Strategies, Why Diets Fail, Mental FatigueMental fatigue
Worrying about what you eat and what you are allowed to eat, from which list and how much, weighing your food etc distracts the dieter. They get racked by guilt and thoughts of “Why did I eat that”, “what can I eat to make up for that” etc. Over thinking food choices has a serious knock on affect on the rest of your life, until you get to the point of, “I can’t do this any more” and you give up. There are a number of studies demonstrating this effect, one interesting one on chocolate, on this page. (Banting Diet Weight Loss Strategies, Why Diets Fail, Mental Fatigue)

In my eBook I do as much as possible to ensure we do not fall into any of these traps and pitfalls.

Banting Diet Weight Loss Strategies, Food Journal

Weight loss strategies, food journal, is an important, possibly essential tool in our weight loss tool box.

Almost all nutritionist will ask you to create a food journal. The goal is two part, the first to see what you eat and the other is to help you stay on course.

Weight Loss Strategies, Food Journal

To see what we eat is important so that we can eliminate the “bad stuff”. Everyone underestimates the amount and type of food we eat. I have it everyday at the pharmacy. “I don’t eat a lot, I don’t eat badly”, but they are not losing any weight. You cannot eat correctly, including portion site and not lose weight.

Keeping on track is again because we underestimates what we eat. When it is written down we can see where we are going wrong and correct it. It makes us honest and shows commitment to the cause.

People using a food diary double their weight loss compared to those who don’t provided that they are consistent and they keep it up.

It would appear that logging what you eat would be an easy process, however there are some barriers and pitfalls to the process.

These Strategies will help to turn the tedious process into a winning formula.

Be positive.

As with all things in our lives, only the positive people succeed. Thinking you are going to fail is a self fulfilling prophecy. An informal study found that people who recorded accurately for just 7 days were 88 percent more likely to lose weight.

Methods and goals should match.

If you have a simple goal of eating more fruit say, then a pen and paper diary is more than adequate. If you want a more detailed tracking system, counting calories, fibre etc then you are going to need a web based app. (android and iphone) I have an android phone and I use this app.

The 7 P’s (Proper Prior Planning Prevents Piss Poor Performance)

Planning your meals in advance always seems such a drag. Every month I promise myself that I will plan all the meals in advance. The advantages are huge. By planning the meals you know exactly what you are eating, saves money by only buying what you need and, the biggest thing, no more “What are we going to eat tonight?”. Another advantage is that if you know what you are going to eat you are far more likely to stick to the plan. Planning your meals will also allow you to take into considerations upcoming events such as weddings and parties.

A miss step is not the end of the world

If you fall down and eat something that you feel guilty about, do not let it completely conqueror you. Take it for what it is, a little set back. Do not say “I’ve broken my diet I might as well eat the whole cake.” It is fine to have these little hiccups along the way, everyone has them.

Reminders

Set reminders on your phone to ensure you fill in the journal. Set an alarm for a few minutes after you are destined to have a meal, eg if you eat breakfast at 6am, set an alarm for 6:20am. Once it has become a habit you can switch it off.

Don’t scrimp on information.

When entering the food that you ate and how much, add in extra notes. These will give context to the meal and provide you with a clue as to why you had the extra doughnut on that day. Enter things like the weather, if it is cold we tend to eat more, how you are feeling, if we are down we may comfort eat a little more, and women should record if they are having a period or not, hormonal changes can affect our eating habits.

I hope you found this useful. Share it with your friends, share it on Facebook.

 

Banting Diet Weight Loss Strategies, Commitment

In our various weight loss strategies, commitment must rate as one of the most important.

All things we do at the Banting Lifestyle are aimed at long term lifestyle changes. This will obviously require commitment from us in the form of changing our mindset, making healthy choices etc.

As with everything I try to teach in these pages we do not want to stress our lives more than we have to so we have to commit to a slow long term strategy of changes to our lifestyle.

In theory we want to change one thing at a time until that becomes a habit and we can then forget about it and move to the next thing. Once it is a habit it will stay as part of our lives naturally.

Weightloss Strategies,Commitment1. Make a commitment
We want lifelong weight loss which requires lifelong commitment. So we have to mentally prepare ourselves for the challenge. If you have the right reasons it will be a lot easier. These reasons should be selfish reasons, for yourself because you will never maintain this lifestyle if it not what you want.

While you are planning your Banting Lifestyle try to reduce the stress by addressing the other areas of stress in your life, relationship and financial being the biggest two. Sorting these 2 out will allow you to focus more on a healthier lifestyle which in turn will increase your ability to deal with other stresses in your life.

2. Get motivatedWeightloss strategies, commitment and motivation
Doing this for yourself is the only way to stay motivated, and as you are the only one that can make you lose weight you need to find your motivation. Find what is going to make you stay on course. Make a list of important things to you. Put them on the doors to temptation, the fridge and the pantry. Make sure they are always positive. Only positive people succeed!!

Weightloss strategies, commitment and support3. Support
Try to get support from others. We are a communal species and we are far more successful when working in a group. Try to get your partner to join in with the meal plans, exercise etc. Get them to listen and not give advice, just listen. It need not be your partner it can be a group of your friends that form a support group.

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