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Giving Up the Diet is the Only Way
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
- 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
- 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
· Regular and enjoyable
· Enough filling foods
to avoid constant hunger.
· At least 1200 calories
· Flexibility for
treat foods and social occasions.
· A realistic goal
of your best weight (not necessarily your lowest weight.)
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.
· 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.
A sound weight loss eating plan should:
· Be nutritionally
sound, providing all the nutrients you need.
· Never promise fast
· Offer an eating
plan based on real food.
· Allow you to eat
· Avoid expensive
meal plans, products and supplements.
· Not avoid carbohydrate
foods, e.g. bread, rice, pasta, cereals and potatoes.
· Make gradual dietary
· Provide knowledge.
· Allow you to eat
· Recommend physical
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
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
· Buy a cheese slicer
· Cut the visible
fat from meat.
· Eat very little
· 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