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.
Discover here the unique way of preparing food that combines nutrients specifically geared for melting off body fat faster than normal without diet and without starving yourself
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 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.
·
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.
·
Notavoid 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.
·
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.
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