Mistakes that can ruin your weight loss

Losing weight can be a very tough and frustrating process. But with the right mindset and attitude it doesn’t have to be that way. One very important thing to do before you start your weight loss journey is to learn about common mistakes people do, and then don’t do them your self!

These are three of the most common mistakes that people do when it comes to weight loss:

1. Quitting to soon

2. Expecting weight loss overnight

3. Having the wrong attitude

1. Quitting to soon

Many people quit with their diet and exercising programs to soon. It could be because they got to little time to exercise one day so they miss one training pass. And then they lose motivation, and then they skip a few more training passes, and before you know it they quit training all together.

If you don’t have enough time to do your usual exercise, then use all the time that you got. If you only got 10 minutes over, great use that to train then, it’s better to train for 10 minutes then nothing at all.

Same thing with the diet, lets say around Christmas and you eat a bit too much and a bit unhealthy one day. Many people feel very tempted to stop the diet and go back to their old food habits after that. You have to learn to stick to it even after one of those nights.

And remember that just because you have broken your diet or exercising plan once or twice doesn’t mean that you have failed. Just make sure that you step it up and do the right thing next time.

2. Expecting weight loss overnight

When you start with your weight loss don’t expect that you’re going to see results in the first few days, maybe even in your first week. Many people when they start out they keep going for like a week and then they look at the scale and maybe they haven’t lost anything or just not as much as they expected. And they get frustrated because of it, and maybe keep going for a few more days and still they don’t lose as much as they want, so they stop because they lose all motivation. You didn’t gain all of your weight overnight, and neither will you lose it overnight. You need to understand this before you start your weight loss.

One thing to remember about this is that you shouldn’t only be watching the scale when you start your training and diet. You should start to feel more energetic, you can begin to feel less stressed during the days, maybe even sleep better! So don’t just focus on the scale, focus on everything else that also comes with eating healthy and training.

3. Having the wrong attitude

When you start out and you get a training program that you plan to stick to, and it says that you’re going to train maybe 4-5 times a week. You can get very discouraged because most people feel that exercise is like a punishment, a chore, which has to be done.

And with that attitude towards training, chances are that you will lose all your motivation for training quite quickly.

Training should be a fun thing to do. Something that you should look forward to. And if you don’t feel that about your training you should consider changing your training and start doing something else. If you’re out jogging 3 times a week, and you really hate jogging, then change it. Start with power walking 4 times a week, or start dancing or something that you enjoy.

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Common Dietary Fat and Intestinal Microbes Linked to Heart Disease

ScienceDaily (Apr. 6, 2011) — A new pathway has been discovered that links a common dietary lipid and intestinal microflora with an increased risk of heart disease, according to a Cleveland Clinic study published in the latest issue of Nature.

The study shows that people who eat a diet containing a common nutrient found in animal products (such as eggs, liver and other meats, cheese and other dairy products, fish, shellfish) are not predisposed to cardiovascular disease solely on their genetic make-up, but rather, how the micro-organisms that live in our digestive tracts metabolize a specific lipid -- phosphatidyl choline (also called lecithin). Lecithin and its metabolite, choline, are also found in many commercial baked goods, dietary supplements, and even children's vitamins.

The study examined clinical data from 1,875 patients who were referred for cardiac evaluation, as well as plasma samples from mice. When fed to mice, lecithin and choline were converted to a heart disease-forming product by the intestinal microbes, which promoted fatty plaque deposits to form within arteries (atherosclerosis); in humans, higher blood levels of choline and the heart disease forming microorganism products are strongly associated with increased cardiovascular disease risk.

"When two people both eat a similar diet but one gets heart disease and the other doesn't, we currently think the cardiac disease develops because of their genetic differences; but our studies show that is only a part of the equation," said Stanley Hazen, M.D., Ph.D., Staff in Lerner Research Institute's Department of Cell Biology and the Heart and Vascular Institute's Department of Cardiovascular Medicine and Section Head of Preventive Cardiology & Rehabilitation at Cleveland Clinic, and senior author of the study. "Actually, differences in gut flora metabolism of the diet from one person to another appear to have a big effect on whether one develops heart disease. Gut flora is a filter for our largest environmental exposure -- what we eat."

Dr. Hazen added, "Another remarkable finding is that choline -- a natural semi-essential vitamin -- when taken in excess, promoted atherosclerotic heart disease. Over the past few years we have seen a huge increase in the addition of choline into multi-vitamins -- even in those marketed to our children -- yet it is this same substance that our study shows the gut flora can convert into something that has a direct, negative impact on heart disease risk by forming an atherosclerosis-causing by-product."

In studies of more than 2,000 subjects altogether, blood levels of three metabolites of the dietary lipid lecithin were shown to strongly predict risk for cardiovascular disease: choline (a B-complex vitamin), trimethylamine N-oxide (TMAO, a product that requires gut flora to be produced and is derived from the choline group of the lipid) and betaine (a metabolite of choline).

"The studies identify TMAO as a blood test that can be used in subjects to see who is especially at risk for cardiac disease, and in need of more strict dietary intervention to lower their cardiac risk," Dr. Hazen said.

Healthy amounts of choline, betaine and TMAO are found in many fruits, vegetables and fish. These three metabolites are commonly marketed as direct-to-consumer supplements, supposedly offering increased brain health, weight loss and/or muscle growth.

These compounds also are commonly used as feed additives for cattle, poultry or fish because they may make muscle grow faster; whether muscle from such livestock have higher levels of these compounds remains unknown.

"Knowing that gut flora generates a pro-atherosclerotic metabolite from a common dietary lipid opens up new opportunities for improved diagnostics, prevention and treatment of heart disease," Dr. Hazen said. "These studies suggest we can intelligently design a heart healthy yogurt or other form of probiotic for preventing heart disease in the future. It also appears there is a need for considering the risk vs. benefits of some commonly used supplements."

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