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How To Lose Weight Fast ? 5 Weight Loss Tips to Ignore Completely
There is no shortage of weight loss advice on the internet.
Although some weight loss tips are good, others are useless or downright harmful.
Here are 5 weight loss tips that you should ignore completely.
1.
Always Eat Breakfast, Even if Not Hungry
You may have heard that it�s important to eat breakfast in order to boost your metabolism
after sleeping all night.
Because of this, many people force themselves to eat in the morning, even if they�re not
hungry.
However, eating breakfast isn�t necessarily beneficial for losing weight.
In fact, studies have shown that eating or skipping breakfast has very little effect
on weight, and that skipping it may even result in slightly more weight loss .
In one study, people who skipped breakfast did end up eating 140 calories more at lunch
than people who�d eaten a morning meal.
However, at the end of the day, their total calorie intake was still 400 calories lower
.
Skipping breakfast is one form of intermittent fasting, which makes it easier for some people
to lose weight and improve health.
The idea that eating breakfast is important for weight control may be partly due to a
survey of National Weight Control Registry members who had lost weight and kept it off
for at least 5 years.
Most of these people said they ate breakfast regularly .
However, everyone is different and some people clearly do better eating breakfast than others.
If you�re not hungry in the morning, then there�s no reason to eat.
If you are hungry, make sure to eat a breakfast high in protein so you�ll be more satisfied
and less likely to overeat at lunch.
2.
Don�t Weigh Yourself Every Day
Your weight can fluctuate from day to day in response to several factors.
For this reason, people are often advised not to get on the scale every day when trying
to lose weight.
While this seems to make sense, the opposite may actually be true.
Researchers have reported that daily weighing doesn�t lead to disordered eating or negative
psychological effects such as poor body image.
In a six-month study, overweight and obese people who got on the scale every day took
in fewer calories and lost an average of 10 lbs (4.5 kg) more than those who weighed themselves
less frequently.
In another study, researchers looking at the weighing habits of 40 overweight people found
that the more frequently participants weighed themselves, the more successful they were
at losing weight .
It�s important to keep in mind that your weight can fluctuate from one day to the next
due to hormonal changes and other factors that influence fluid balance, along with bowel
movement frequency.
These changes don�t reflect fat loss or gain.
However, weighing daily will provide accountability and confirm that your weight is trending in
the right direction.
3.
Do a Juice Cleanse
Juice cleanses, also known as juice fasts, are very popular.
Proponents claim you can lose up to 10 lbs (4.5 kg) in a week and rid your body of toxins.
But there is very little research to support the safety or effectiveness of juice cleanses
.
In one study, women drank a lemon juice and syrup mixture with less than 500 calories
for 7 days .
Yet while they lost weight and reduced insulin resistance and inflammatory markers, they
also lost an average of 0.6 lbs (0.3 kg) of muscle .
Any diet this low in calories will cause weight loss, but it�s unlikely to produce lasting
results.
A major issue is that a cleanse doesn�t establish the type of healthy eating habits
necessary for weight maintenance.
What�s more, these juices tend to be high in sugar but low in protein, which is a bad
combination for appetite control and health .
As far as detoxifying goes, your liver and other organs perform that function on a daily
basis.
There is no need for a �cleanse� .
4.
Don�t Lose Weight Quickly
The conventional advice is to lose weight slowly so you�ll have a better chance of
maintaining your lower weight.
While it�s certainly fine to lose weight slowly, the most recent research indicates
that faster weight loss in the beginning does not increase the risk of weight regain.
In fact, losing weight fast seems to be beneficial for long-term weight loss.
One study found that people who lost 1.5 lbs (0.7 kg) per week during the first month were
five times as likely to have lost 10% of their body weight within 18 months as those who
started off losing weight more slowly .
However, some weight loss methods are better than others.
Cutting calories to extremely low levels may cause rapid weight loss in the beginning,
but is unlikely to be sustainable.
5.
Do Lots of Cardio
Cardiovascular exercise, also known as aerobic exercise, is excellent for your heart, stress
reduction and overall health.
However, don�t depend on it to help you lose weight.
The truth is that the weight loss response to cardiovascular exercise depends greatly
on the individual.
Some people lose weight in response to cardio, others maintain weight and others gain slightly
.
The best strategy for getting fit and maintaining muscle mass while losing weight is to combine
strength training with cardio.
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