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Weight Loss Information from experts |
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Give up the Diet
If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short term solutions not long term. After dieting you'll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat. One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!!! Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on!! This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra. "Five more reasons to stop dieting" � Diets sap energy - Too little food means not enough energy for physical activity. � Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve. � Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals. � Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures. � Diets cheat your confidence - Going from one failed � diet to the next can leave you feeling depressed and � create a cycle in which guilt battles against food. Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results. Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight. If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life!! If the answer is "no" then its time to change what you're doing. Any healthy weight loss plan should include the following: � A wide variety of foods. � Regular and enjoyable exercise. � Enough filling foods to avoid constant hunger. � At least 1200 calories a day. � Flexibility for treat foods and social occasions. � A realistic goal of your best weight (not necessarily your lowest weight.) Fact A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost. Fiction � Weight loss is quick and simple. � Exercise is not necessary. � Certain exercises can spot reduce. � Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening. So the way to lose body fat and maintain muscle or increase it is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat. Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are the basics you'll need to aim for. A sound weight loss eating plan should: � Be nutritionally sound, providing all the nutrients you need. � Never promise fast weight losses. � Offer an eating plan based on real food. � Allow you to eat out. � Avoid expensive meal plans, products and supplements. � Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes. � Make gradual dietary changes. � Provide knowledge. � Allow you to eat all foods � Recommend physical activity. Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it. Consider the following steps to reduce fat in your diet. � Use skimmed or skimmed milk in drinks, cooking and on cereals. � Buy a non - stick frying pan. � Buy a cheese slicer � Cut the visible fat from meat. � Eat very little pastry. � Learn how to read a food label. � Substitute low fat yoghurt for cream. � Remove the skin from chicken and turkey. � Eat fruit as snacks rather than eating chocolate and biscuits. � Eat fewer burgers and sausages. Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at [email protected] and visit his website at http://www.maximumfitness.com.
MORE RESOURCES: Gut Check: Fractyl Health Can Lock in Weight Loss From GLP-1 Drugs Inside Precision Medicine Does Intermittent Fasting Improve Health beyond Weight Loss? Scientific American ‘Ravenousness was in my job description.’ What happens when a food writer goes on a weight-loss drug? The Boston Globe Gautami Kapoor reacts to Ram Kapoor’s 55 kg weight loss without Ozempic or surgery, reveals his true inspiration Hindustan Times New weight-loss drugs meet old biases against fatness, challenging recent gains in body positivity The Clayman Institute for Gender Research DTC obesity med market heats up: Eli Lilly taps knownwell, Hims & Hers adds new weight loss meds to platform Fierce Healthcare Feinsinger column: Ozempic and other GLP-1 weight-loss drugs Post Independent 100 Pounds and Counting! One Veteran’s Story of Weight Loss | VA Saginaw health care | Veterans Affairs VA.gov Home | Veterans Affairs Lifetime Excess Weight, Adult Weight Gain Linked to Increased Renal Cancer Risk Oncology Nurse Advisor 4:3 Intermittent Fasting Outperforms Daily Calorie Restriction in Weight-Loss Study CU Anschutz newsroom Weight loss implants to increase compliance and cut admin burden for patients Pharmaceutical Technology Midwest state attorneys general call for the FDA to clamp down on counterfeit obesity drugs Iowa Public Radio Eli Lilly Vs. Hims & Hers In DTC Weight Loss Market? - There Is Only One Winner (NYSE:LLY) Seeking Alpha One Woman’s Weight Loss Win: ‘I Lost 110 Pounds Enjoying Slow Carbs!’ firstforwomen.com Eli Lilly piles on weight loss drug suits to ward off revenue squeeze Life Sciences Intellectual Property Review Weight Loss Breakthrough: Stanford Scientists Discover “Natural Ozempic” Without the Side Effects SciTechDaily 6 Korean fermented foods perfect for weight loss Times of India Hims & Hers stock slipped as investors were left unimpressed with its new weight-loss drug options Quartz Weight-Loss Drug Use Has Risen Sharply Among Children and Adults With Type 1 Diabetes Johns Hopkins Bloomberg School of Public Health A woman who lost 130 pounds shares 7 changes she wasn't expecting — from people being nicer to her to food tasting different Business Insider Slimming with Ozempic: less praiseworthy than dieting and sports Оперативні новини України та Світу This 3-day-a-week diet could be a vital weight loss strategy, say scientists BBC Science Focus Magazine Best SARMs For Cutting, Bulking & Muscle Growth 2025: Top Fat Loss Sarms Stack For Sale On The Market - CrazyBulk GlobeNewswire Love Is Blind's Chelsea Blackwell Claps Back at Haters Over Weight Loss From Medication - E! Online E! Online Man weighing 150 kilos sheds half of it: Know how he did it with a simple protein-rich diet plan Times of India Meghan Trainor flaunts dramatic weight loss transformation at Billboard event, reveals how she's ‘biohacking’ her body Hindustan Times Intermittent fasting three days a week outperforms traditional dieting in weight-loss study PhillyVoice This natural South American drink works like Ozempic — and can lower your risk of heart disease New York Post Maximize Fat Burn: How To Find Your Target Heart Rate for Weight Loss firstforwomen.com Do Ozempic and Wegovy really cause hair loss? New Scientist Pierce Brosnan's wife Keely showcases incredible transformation in figure-hugging mini-dress hellomagazine.com Rapid Weight Loss and Arrhythmia Mass General Brigham |
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