Most people who read my articles and e-books know me as a science guy who likes to cite studies and apply research for everyday problems such as weight loss, bodybuilding and other health / fitness issues. But sometimes you have to step back from science and look at the big picture to help people focus, so they can not see the forest in front of the trees.For most people reading this article, finding an effective diet that works most of the time, must seem as complicated as the core physics seem to be. It is not, but there is a confusing number of ways for diets out there. High fat or no fat? High carbohydrate or no carbohydrates? Low protein or protein-rich? To make matters worse, there are a million variations and combinations to add to the above diet scenarios to the mess. It seems endless and causes many people to throw their hands in frustration and give up. In this article I will try to change everything.
There are some general guidelines, fist rules and ways to see a diet program that allows you to decide once and for all when it is right for you the right diet. You can not always like what I have to say, and you should not be illusions, this is another quick fix "losing 100 pounds." In 20 days, "guides of some kind." However, if you are sick and tired of becoming confused , Tired to take the weight just to get it back on, and tired of asking yourself how to take the first steps to make the right diet for you to decide which result in permanent weight loss, then this is the article that will cover your life Could change ...
Is your diet "The Test" consist?How high is the number one reason diets fail in the long term; about everything? The number one reason is ... drum whirl ... a lack of long-term compliance. The figures do not lie; The overwhelming majority of people who lose weight will get it back - and often exceed what they lost. She knew that already was not it?But what do you avoid it? Here is another reality check: virtually any diet you choose that follows the basic concept of "burning" more calories then you consume - the well-thought "calories in calories out" mantra - that lead you to lose weight. To some extent, they all work: Atkins style, no carb diets, low fat high-carb diets, all kinds of diets - it just does not matter in the short term.If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you lose some weight. Studies usually find one of the commercial weight loss diet will get from up to one year after 6 months in about the same amount of weight. For example, a recent study of the diet 'Atkins, Slim-Fast Plan, Weight Watchers Pure Points program, and eat the Rosemary Conley Slim diet, were all equally effective. (1)Other studies have compared other popular diets to arrive at essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, weight watchers, and the Zone diet, they found essentially the same in their ability to undo their weight after a year. (2)Recall what I said about the number one reason, dieting failures that is a lack of consistency. The lead researcher of this study states:"Our study found that adhering to level rather than diet type was the primary indicator of weight loss" (3)Translated, it is not what diet they have chosen per se, but their ability to keep on a diet actually means that their weight loss success is predicted. I can see only the hands are now rising, "but Will, some diets must be better than others, right?" Are some diets better than others? Absolute. Some diets are healthier than others, some diets are better at maintaining the nonfat body mass, some diets are better suppress appetite - there are many differences between the diets. However, while most of the popular diets for working weight decreases, which is quite clear that to maintain dietary compliance is the most important aspect for the weight in the long term.
What is a diet?A diet is a short term strategy to lose weight. Long-term weight loss is the result of a change in lifestyle. We are concerned with life long weight management here, not fast solution weight loss. I do not like the term diet, as it is a short-term attempt to lose weight against a change in lifestyle. Would you like to lose a few fast weight? Heck, I will give you the information on how to do for the no charge that here and now.
For the next 90 to 120 days to eat 12 scrambled whites, a whole grapefruit, and a gallon of water twice a day. You will lose a lot of weight. Will it be healthy? Nee. Will the weight stay out when you are made with this diet and then go back to your "normal" way of eating? No chance. Will the weight you lose from losing fat or will it be muscle, water, bone, and (hopefully) some fat? The point is, there are many diets out there that are quite capable of weighting out, but if any diet plan considering losing weight, you need to ask yourself:"Is this a type of eating I can follow in the long run?"This brings me to my test: I call it the "Can I eat the way for the rest of my life?" Test. I know it's not exactly your tongue roll off, but it's going to be in point.The lesson here is: any diet plan to lose weight, must be part of a change in lifestyle you can follow - in one or the other - forever. That is, if it is not a type of eating you can accomplish with indefinitely, even if you get to your target weight, then it is worthless.So many diets you see there are instantly eliminated, and you do not have to worry about it. The question is not whether the diet that is effective in the short term, but when the diet can follow indefinitely as a lifelong way of eating. If you are eating from "their" way after you eat back on "your" way to reach your goal weight is a recipe for a disaster and the cause of the established yo-yo diet syndrome. Conclusion: there are no abbreviations, there is no free lunch, and only one obligation to change the way of life is to keep the fat in the long term in motion. I know this is not what most people want to hear, but it is the truth, like it or not.
The statistics do not lie: always the weight is not the hardest part to keep the weight off! If you take a close look at the many well-known fad / commercial diets, and you are honest with yourself and apply my test up, you're most of them no longer appeal to you as they once did. It also brings me to an example that adds extra clarity: If you have diet A, which cause most weight loss in no time but is unbalanced and essentially impossible, Diet B to follow the weight take from a slower pace, but it is easier to follow, balanced, healthy and something you can meet with year after year, which is superior? If diet A gets 30 pounds away from you in 30 days, but next year you have won back all 30 pounds, but diet B gets 20 lbs away from you in the next 3 months with another 20 lbs 3 months after the this and that Weight remains out until the end of this year, which is the better diet?If you do not know the answer to these questions, you have completely missed the point of this article and the lesson they tried to teach you, and are set for failure. Go back and read this section again ... standard diet B is superior.
Teach a man to fish ...A well-known Chinese Proverb is - Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.This expression fits perfectly with the next essential step in how to decide what diet plan to follow you should lose weight permanently. Will the diet plan you are considering teaching how to eat long term, or is it gnawing information? Will leave the diet to special bars, shakes, supplements or prefabricated foods that they supply?Let's face it. Diet B-Comparison Another Diet A Do. Diet A will supply you with their food as well as their particular drink or bars, eat and tell you exactly when to eat. They lose - say - 30 lbs in two months. Diet B will try to help you learn what foods you should eat, how many calories you need to eat, why you need them to eat, and try to generally help you learn how to be part of a total lifestyle change To eat which can make you make informed choices about your diet. Diet B causes a slow steady weight loss of 8 -10 pounds a month for the next 6 months and the weight stays out because you now know how to eat properly.
Recall the Chinese proverb. Both diets help you lose weight. Just a diet, however, will teach you how to be self-sufficient after your experience is over. Diet A is easier to be safe, and causes a faster weight loss than diet B, and diet-B lasts longer and requires some thinking and learning on your side. However, if diet A is over, you are back where you started and have not been given any fish skills. Diet companies do not make their profits by teaching them to fish, they make their money by distributing a fish so that you have to rely on them indefinitely or return to them after you recover the whole weight gain.
Thus, diet B is superior for having success where other diets have failed, knowing that you can use long term. Diet programs that are without any attempt to teach with the spoon you are trying a diet to teach how to eat without their help and / or rely on their shakes, bars, cookies or prefabricated foods, is another diet You can eliminate from your list decisions.Diet plans that provide weight loss through their product for several meals, followed by a "sensible dinner;" Diets that allow you to eat their special cookies for most meals along with their pre-planned menu; Or diets that you eat their bars, drink or prefabricated meals, try to be covered by the diet A variety top. They are easy to follow, but intended for failure, long term. They all fail "Can I eat this way for the rest of my life?" Test, unless you really need to eat the cookies and shakes for the rest of your life ... here bottom line is when the nutritional concept to use lose weight, be it from a book, a class, or a clinic An e-book, one does not teach how to eat, it is a loser for losing long-term weight and it should be avoided.
The missing link for long-term weight lossWe are now making our way to another test you choose to help a nutritional program for long-term weight loss, and it actually does not include any food. The missing link for long-term weight loss is exercise. Exercise is the essential component of long-term weight loss. Many diet programs do not contain any exercise component, that is, they are losers for long-term weight loss right from the start. Any program that has its focus on weight loss does not however a comprehensive exercise plan is like buying a car without tire, or a plane without wings. People who have successfully kept the weight have taken up most of the movement in their lives, and the studies that people are looking for have successfully lost weight, and kept it always finding off these people with their diet and exercise plans consistent. (4)I will not list all the benefits of regular exercise, but regular exercise has beneficial effects on your metabolism, you can still eat more calories still in a calorie deficit, and help lean body mass can get (LBM) that is essential For your health and metabolism. The many health benefits of regular exercise are well-known, so I do not add them here. Bottom line is here, (a) if you have any intentions, get the most out of your goal, lose weight, and (b) plan to maintain it long term, regular exercise must be an integral part of the strategy weight loss. So you can eliminate any program, be it book, e-book, clinic, etc. that do not provide you direction and help with this essential part of the long-term weight loss.Side Bar: A brief reference to exercise:Each exercise is better than no movement at all. However, as diet plans that are not all exercise is the same, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they make aerobics exclusive and force training to ignore. Strength training is an essential component of fat loss, as it builds muscle significantly for metabolism, increases the 24 hours of energy expenditure and has health benefits over aerobics.
The reader is also aware, I said, the fat loss over not weight loss. Although I use the term "weight loss" in this article, I can only use it because it is a concept most people understand. However, the true focus and goal of a properly set diet and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which can include a loss of essential muscle, water and even bones, as well as fat, is the wrong approach. The loss of fat and keep all important lean body mass (LBM) is the goal, and the procedure for reaching can be found in my ebook (s) on the subject, and goes beyond the scope of this article. Conclusion: the type of exercise, the intensity of this exercise, the length of time that the exercise to do, etc., are essential variables here if you are trying to lose fat while retaining (LBM).
Psychology 101 of long-term weight lossMany diet programs out there, do not deal with the psychological aspect, why people do not succeed with long-term weight loss. However, there are not a few studies out there that have looked at just that. In many ways, the psychological aspect is the most important for long-term weight loss and probably the underappreciated component.Studies comparing the psychological characteristics of people who have successfully held the weight to people who have recovered the weight see distinct differences between these two groups. For example, study one that looked at 28 overweight women who had lost weight but again lost the weight they had lost compared to 28 formerly overweight women who had lost weight and retained their weight for at least a year and 20 women With a stable weight in the healthy area, the women found the weight again:O We had a tendency to evaluate self-esteem in terms of weight and formO We had a lack of vigilance in weight controlO had a dichotomous (black-and-white) styleO had the tendency to regulate mood eating.
The researchers found:"The results suggest that psychological factors can provide an explanation of why many people with overweight weight regain weight after a successful weight loss."This particular study has been conducted on women so that it reflects some of the specific psychological issues that women have - but do not make a mistake here - men also sabotage their own psychological problems that squeeze their long-term weight loss efforts. (6)Further studies on men and women find predicting psychological characteristics such as "with unrealistic goals of weight, poor coping or problem solving abilities and low self-efficacy" often with long-term weight loss. (7) On the other hand, psychological characteristics common to people who have experienced successful and long-term weight loss as "... an inner motivation to lose weight, social support, better coping strategies and the ability to manage life stress, self-efficacy, Autonomy assuming responsibility in life, and overall greater psychological strength and stability. "(8)The main point of this section is to illustrate the psychology plays an important role in determining when people are successful with long-term weight loss. If it is not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This is however no area most nutritional programs can handle adequately and is not expected. However, the better programs tend to help with the motivation, goal setting and support. If you see yourself in the above lists from the groups that failed to hold their weight long term, then you need to know these questions about counseling, self help groups, etc. They do not expect any weight loss program adequately cover this topic but for programs Looking to provide support, try setting goals and resources that keep you on the right track."There is a sucker born every minute"So why more frequently about the realities of long-term weight loss do not you see this kind of honest information? Let's be honest here, the truth is not the best way to sell bars, shakes, books, supplements and programs. Hell, if by a miracle all who read this article, it actually followed, and it sent to millions of other people on who actually followed it, the manufacturer of the products could be quickly in financial trouble. But they also know - as the man said - "there is a sucker born every minute", so I doubt that she will be held at night thinking about the impact that I will have or that article will have on her business.So let's recap what has learned here: the great image realities of permanent weight loss and how you can look at a weight loss program and decide for yourself whether it is covering you on what is covered above:O Permanent weight loss is not about finding a fast diet solution, but a commitment to lifestyle changes that include diet and exerciseO Any weight loss program that you need to pass the passport "Can I eat for the rest of my life in this way?" Test,O The weight loss program you choose should eventually teach you how to eat on your own and so you can make informed long-term decisions about your diet.O The weight loss program you choose should not rely on commercial bars, shakes, supplements or prefabricated foods, for your long-term success.
O The weight loss program you have to choose is an effective exercise component.O The weight loss program you choose should help with motivation, goal setting and support, but can not be a substitute for psychological counseling if needed.conclusionI would like to take this last section to add some extra points and clarity. For the beginning, the above advice is not for everyone. It's not for those who have really chosen their diet in how competitive bodybuilders and other athletes have chosen to benefit in their diet from quite dramatic changes, such as "off-season" and "pre-contest" and so on.The article is also not intended for those with medical issues that may be on a particular diet to treat or manage a particular medical condition. The article is intended for the average person who wants to get rid of the Yo-Yo Merry-go-round diet once and for all. Since this is probably 99% of the population, it will cover millions of people.
People should not have to go through my fear away "you have to eat this way forever" advice. This does not mean that you are looking for the rest of your life diet and have nothing but hunger to look forward to. What it means, however, is that you must learn to eat properly, even if you achieve your goal weight and this type of eating should not be a big departure from how you ate the weight in the first place. Once you have your target weight - and or your target bodyfat levels - you will go to a conservation phase that generally has more calories and food selection, even the occasional treatment, such as a slice of pizza or whatever.
Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed the weight that comes on in the first place!Regardless of which program you choose, use the above "big picture" approach that will keep you on track for long-term weight loss. Look at the gym!Article Source: http://EzineArticles.com/1375468
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