09 July 2013

30 Days 30 Letters: An Open Letter to My Diet Buddy #1 - Weight Loss Mistakes

This is letter #1 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.


Dear Diet Buddy,

I hope all is well with you. My weight loss journey seems like such a long road. I can't report any "real" progress here. Not just yet. I guess that I'm not push myself hard enough. Or maybe my strategy is not smart enough. If you're experience the same problem, it is the time for us to re-examine our weight loss plan and start to fix all those pitfalls.

Weight Loss Mistakes:
1. You're dry
Water is very important to flush out your system naturally. You need water to help with your food digestion and keep your metabolism click along. You need water to transport nutrients to your muscles. You need water to keep you hydrated during intense workout. Clear pee indicates of being well hydrated.
FIXING TIPS: If you're someone like me who find it difficult to drink a lot of water in a day, you might want to try this tips. Fill up a gallon-jug with water first thing in the day. You can use any combinations of smaller bottles that equals to 2 liters. Your goal is to drink and finish the water by the end of the day.

2. You eat too fast
It takes approximately 20 minutes from the time you start eating for the stomach to produce the hormones that tell your brain that you are full. Those who ate too fast and failed to recognize the signs of satiety were less successful at losing weight than other patients, according to a study on a gastric bypass patients.
FIXING TIPS: So for your next family meal, turn off the TV and engage in family conversations. Always drink a glass of water before eating to avoid overeating. Take a bite, and eat slowly, savor it, enjoy the flavor, texture, and experience of the delicious meals.

3. Lack of sleep
Leptin is the hormone that says "I'm full". While sleeping, the leptin level run high which tells your body that you don't need to eat. Sleeping too little lowers levels of leptin that causes you to still feels hungry after you eat. When you go to bed late, you will increased your nighttime snacking and were more likely to choose high-carbohydrate snacks.

FIXING TIPS: Change your sleep pattern, go to bed early. A shower before bedtime is something calming. Clear your mind of clutter before bed. Create a to-do list, fill in your calendar with upcoming events, or write down any thoughts that are causing you worry in the evening to help you ease into sleep. For uninterrupted night's sleep, make a rule and turn off all devices - laptop, mobile phone, TV at least an hour before bedtime.

What do you think about that? What mistakes hindering our weight loss progress? I want to hear from you. I may have overlooked some of my mistakes, and I'm willing to fix that. Thanks for your kindly encouragement. You know, we can count on each other.

Yours truly,

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  1. I think the tips you gave were great!

    What do you think about that? What mistakes hindering our weight loss progress?

    The only other thing I have to add is not to fill your plate for one sitting unless you trust your portion control. It isn't necessary as you can go back for more IF you are still hungry, but a lot of us feel the need to clear the plate and if you put too much on, you will over eat because of that.

  2. I feel dehydrated and tired today. Those are huge things too important to do something about. Thank you for the reminder.

  3. These are great tips! Thanks for sharing! Xo, M&K at brewedtogether.com

  4. Thank you for the tips! I definitely need more sleep! -Marci @ Stone Cottage Adventures

  5. Thanks Kate. I never thought that filling my plate full is a mistake I've done for long time until you highlight about it here. Noted!

  6. Hi Tamara,
    Brewed Together, and Stone Cottage Adventures. Thanks for listening. I'm glad you spare some of you time and stopped here.

  7. So far I haven't been hindered. (Knock on wood.)

    Adding to Kate's comment, you should wait at least 20 minutes before going back for seconds. That gives your body time to realize if you really need more.

    I have a 1.5L bottle I refill daily at work. I've marked it approximately every 8 oz so I know how much I drink at any time.

    The sleep part I don't know what to do about. Since I had my son in 2001 my sleep is non-restorative. Three sleep studies later and all they can say is that I snore.

  8. Cassandra Schmigotzki, your tips are very helpful. You're so right about waiting at least 20 seconds. The wait is worth it.


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