10 Reason Why You’re Not Losing Weight Part: 2

This is a continuation of article “10 Reasons Why You’re Not Losing Weight”. To read part 1, please click here.

Roadblock number 6: You’re shooting for a realistic size 6 instead of a near-impossible 2.
What’s wrong with that? We know size 2 jeans look like they were made for a 10-year-old, but, according to a study of 1,801 people published in the International Journal of Obesity, women who set unrealistically high weight-loss goals dropped more weight in 24 months than those who kept their expectations low.

Detour: The study authors concluded that having an optimistic goal motivated women to lose more weight. And the participants who failed to reach their magic number did not quit trying to drop the weight. Could aiming for Sienna Miller’s figure really help you reach your goal weight healthfully? “If you’re a driven person and a lofty goal motivates you,” says Blatner, “it can work.”

Roadblock number 7: Ever since the recent headlines, you’ve been popping M&Ms like they’re Advil.
What’s wrong with that? You’ve heard the news: Cocoa can lower blood pressure; reduce the risk of heart attack, stroke, diabetes, and dementia; and possibly even prevent cancer. But the research isn’t as delicious as it seems. The cocoa-bean products used in the studies are a far cry from the highly processed chocolate candy you find on the shelves of your local store. “Milk chocolate contains about 150 calories and 10 grams of fat per ounce,” says Campbell.

Detour: The key here is small doses. Dark chocolate, which retains more of the bean during processing, generally has slightly less fat and fewer calories than milk chocolate—plus, it’s richer, so less goes a longer way. We like CocoaVia’s Crispy Chocolate Bar (90 calories, 5 g. fat) or Hershey’s Special Dark Chocolate Stick (60 calories, 3.5 g. fat). If dark doesn’t do it for you, opt for low-cal choices such as a half-cup of Breyers French Chocolate Double Churn Fat Free Ice Cream (90 calories, 0 g. fat).

Roadblock number 8: You think “water-rich diet” means more trips to the cooler.
What’s wrong with that? Water in your glass is good, but water in your food can have serious slimming power. In a new American Journal of Clinical Nutrition study, obese women ages 20 to 60 were told to either reduce their fat intake or increase their intake of water-rich foods, such as fruits and veggies. Although they ate more, women in the water-rich group chose foods that were more filling—yet had fewer calories—so they still lost 33 percent more weight in the first 6 months than the women in the reduced-fat group.

Detour: Fill up on food that’s high in H2O. Some good choices in addition to fruits and veggies: broth-based, low-sodium soups; oatmeal and other whole grains; and beans. For other filling options, consult The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, by Barbara Rolls, Ph.D. (Harper Paperbacks, 2007).

Roadblock number 9: You give up junk food today but put off joining a gym until January.
What’s wrong with that? Tackling one goal at a time is supposed to help you succeed. But new research published in the Archives of Internal Medicine bucks that conventional wisdom. In a study of more than 200 people who smoked, had high blood pressure, and weren’t extremely active, one group was asked to quit the butts, cut back on dietary sodium, and increase physical activity all at once. Another group addressed one bad habit at a time. The group that tackled all their problems simultaneously had the higher success rate after 18 months.

Detour: Combining your goals may work for the same reason job negotiations do: When you ask for everything, you’re more likely to get something. Put this thinking to the test by creating a healthy eating and exercise plan and throwing all your energy into following both.

Roadblock number 10: You never think about potassium.
What’s wrong with that? A recent Canadian study concluded that getting more potassium might help lower your weight and blood pressure. Levels measured in study participants were proportional to their diet and weight. “That makes sense,” says Blatner. “The richest sources of potassium are beans, vegetables, and fruit, so the person with high potassium levels is consuming a lot of these foods, which are low in calories and are the most filling.”

Detour: You should aim for 4,700 milligrams of potassium each day. Supplements may help you hit that target, but doctors don’t recommend them for everyone. Try filling up on white beans (1 cup: 1,000 mg. potassium), winter squash (1 cup: 494 mg.), spinach (1 cup: 840 mg.), baked potato with skin (926 mg.), yogurt (1 cup: 600 mg.), halibut (4 ounces: 566 mg.), and orange juice (1 cup: 473 mg.).

Reprint of Article by: By Nancy Gottesman, Women’s Health