Trying To Lose Weight, Tired of Diets Plans That Fail To Deliver:Crash Diets Do Not Work Long Term And They Can Be Bad For Your Health
Like anything else in life there are no quick fixes, sometimes it's all about slower but continuous progressive improvements which can make a more healthier and massive difference over a period of time. Fad diets or yo-yo dieting promote people to do the most unnatural thing which goes against all human evolution which is to starve yourself to try to lose weight to quickly, however ironically in the long term according the latest evidence they actually do the opposite to what there supposed to.
Beside the fact they are to hard to stick to for a long period because you are basically depriving yourself of some of the foods you love plus merely just using will power alone in the long run is not usually enough. When the will power weakens sooner or later people tend to slip back into their old eating habits,
Diets are also believed to be responsible for a lot of weight gain which is exactly the opposite you want for all your efforts, also they don't address the emotional issues associated with obesity and they don't deal with the deep rooted subconscious negative beliefs about your self-image which often prevent people from achieving their ideal weight. Starving yourself will not deal with the critical barriers such as comfort eating, stress and low self-esteem.
Trying To Lose Weight Use Safer, Healthier And Slower Methods
Yo yo diets and weight fluctuations can cause people even more stress and anxiety besides the fact that in the long run you end up putting more weight on. It is best to avoid fad and starvation diets at all costs, they are expensive, bad for your health and ineffective.
So what's the alternative ? Well you could try the old convectional methods of exercise and eating smaller portions combined with a healthier balanced diet and although these are two important components for long term weight loss many people find it too hard to keep up with the physical demands and motivation which is necessary for the conventional but effective methods.
We are meant to consume food and eating is one of the most fundamental basic survival instincts, so if you go on a crash diet and you suddenly start to starve yourself of food then you are naturally going to crave for more and in the end the primal urge to eat and survive will be to strong.When we first start crash dieting our body uses up our carbohydrate stores, then our body starts to use up protein from our muscles as an energy source, this process reduces your overall muscle mass, so when you start to lose weight to quickly you end up losing muscle mass, when you lose muscle mass your metabolism (the rate at which you burn off calories) starts to slow down.
When people stop dieting, because their body has adapted to survive on small amounts of calories and their metabolism rate has slowed down because of the reduction of muscle mass, when they do start eating normally again and most people soon do. They quickly put the weight back on, and because the body has adapted to function on less calories and therefore need less calories to function than originally, the surplus is stored as fat, and in a lot of case they end up even heavier than before.
Our metabolism rate depends on how much muscles we have (the more muscle mass you have the more calories you burn), and the more calories we burn off the more fat we lose, when we starve ourselves and lose weight to quickly and we lose overall muscle mass our metabolism which is a key factor in losing weight slows and to compensate this our bodies learn to adapt to match the low calorie intake.
Alternative Weight Loss Systems
In fact you don't need to go on a diet at all to successfully lose weight, there are systems available now where you don't have to count the calories, where you don't have to give up or deprive yourself of your favourite foods and you cetainly dont have to go on a crash diet.
The best natural way to shed the pounds and keep it off is you just need to speed up your metabolism and burn of more calories than you consume, our metabolism is the countless chemical and physical processes that enable our body to function, it is usually measured by your bodies minimum requirements to function efficiently. To maintain your ideal weight you need match the right amount of calories you consume to how many calories you burn off, and when you start to gain weight you are consuming more calories than your body needs to function throughout your day.
Carbs are essential because they are a vital form of energy especially if you engage in doing high active sports or physical work, however to many carbs are not very good for losing that access body fat. You need a normal diet full of proteins, essential fats and vegetables.Contrary to what most people advise fruit is not very good for losing weight because fruits are basically all sugar and the only real benefit they give you is vitamin C which you need but you can get it from other sources.The ideal plan is to eat plenty of fish, meet, eggs and vegetables combined with essential fats.
There is a lot of debate to which causes us to pile on the pounds more and which is worse for your health, excess sugar in your diet or excess amounts of fat.First we will cover the effects of sugar, it is important to regulate your blood sugar levels, and keep an eye on your daily sugar intake. Our bodies convert digestible carbohydrates into glucose to produce energy, which is our main source of energy.
There are two forms of carbohydrates, good carbohydrates and bad carbohydrates. Good carbohydrates are an essential nutrient providing minerals and vitamins and good carbohydrates play a vital role in keeping you healthy, energized and looking better,
Eat to lose weight
It is believed that your total daily calorie intake should be made up from approximately between 40% to 60% of mainly good carbohydrates or fast sugar release carbs
Our blood sugar levels affect how and when we feel hungry and it also affects our current energy levels. Also our blood sugar levels affects whether we burn off fat or whether we store it within our bodies resulting in piling on the pounds.
When we consume to much bad carbohydrates (foods high in sugar) our blood sugar levels can increase and we convert it into glucose to quickly, this creates an insulin surge and the function of insulin is to transports the blood sugar to our cells which is used to maintain our energy levels. So when our insulin levels rise it indicates to our bodies that we already have plenty of energy available. Therefore it should stop burning fat and store it within our bodies, thus resulting in an increase in our weight.
Bad carbohydrates have no nutritional value and try and avoid refined carbohydrates, which are foods such as white bread, foods made from white flour some cereals, these are whole grain foods that have been processed and the bran (which is a good source of fibre) and the inner germ of the grain (which is a protein source) have been stripped from the grain.
Some typical examples of bad carbohydrates are biscuits or cookies, white bread, some cereals, cakes, soda/fizzy drinks, sweets and candy, jam, some puddings and custard, pastries.
The best way to regulate your blood sugar levels and maintain a healthy level of energy is to eat good carbohydrates, often known as complex carbohydrates ( carbs) which are high in fiber and leave you feeling fuller for longer and they also regulate your blood sugar levels to maintain fat burning capacities, and give you a slower and more prolonged release of energy.
Some examples of good carbohydrates (none refined), which are high fiber foods are brown bread and brown rice, whole grain cereals, fruit and vegetables, pasta made from whole grain flour, beans and nuts, noodles. Also to keep you feeling energized make sure you consume plenty of water, this is especially good for combating the afternoon slump and increasing energy levels when combined with a healthy launch and water costs nothing.
Do not skip meals and be aware of some low fat diet foods as they can contain extra sugar to combat for the loss of flavour lost from the reduced fat content, also just because things are labeled no added sugar that does not necessary mean they contain no sugar. Try and minimize your table sugar intake because the only benefit of table sugar besides sweetening purposes is a quick energy fix which again can raise blood sugar levels.
Excess amounts of bad carbohydrates high in sugar is now being linked with the higher risk of developing diabetes, so it is important to consume good carbohydrates to obtain your energy supplies.
Now onto the effects of how fats play a role in our health. Fat has received a lot of bad publicity and negative press regarding health issues and weight gain, but it is important to know that our bodies require a certain amount of fat in order to keep us healthy, plus it can help brain function, fat also aids our bodies to absorb nutrients and it is a source of energy.
The confusion and the problem lies with the type of fats we consume, or cook our meals in, there are good fats and bad fats, fats contain a lot of calories for its overall size compared to proteins.
Unlike bad sugars fat takes longer to be absorbed into our system and fat remains in our system a lot longer, fat also leaves us feeling fuller, so it is important to consume a sensible amount of the good fats in moderation and try and avoid too much of the bad fats, and the only way fat causes weight gain is if you consume more calories than you burn off.
Bad Fats are Saturated Fats and Trans Fats
Foods cooked in bad fats or foods containing high concentrations of these bad fats, and consistently consuming large amounts of bad fats is linked to high cholesterol levels and heart conditions some of these include.
Pastries, Poultry skin
Animal fats, Palm oil and coconut oil
Cakes and biscuits, High fat dairy products, lard
Fried foods (cooked with trans fats)
Good Fats are Mono-unsaturated and Polyunsaturated
Consumed in moderation this can play an essential role in maintaining good health, so it is important to consume mainly good fats and to lose weight eat foods which have been cooked with in good fats, some examples of good fats are.
Nuts and seeds
Sunflower oil, Rapeseed oil, olive oil
Vegetable oil (not refined)
Scientist are now suggesting that consuming a sensible and healthy intake of good fats can promote the body to burn calories to generate heat in the body, and if you are burning calories you are losing weight.
It is also important if you are trying to lose weight to be aware of foods that have a high fat content and the general rule is, foods, which are considered to have a high fat content are those which contain
20 grams or more of fat per 100 grams of content, foods considered to have a low fat content,contain 3 grams of fat or less per 100 grams of food. Be aware of saturated fats, 5 grams or more per 100 grams of content of which is saturated is considered high, while 2 grams per 100 grams of content or less of which is saturated fat is low.
Foods that are responsible for a lot of weight gain if eaten in excess are processed foods ( junk foods), these are foods that are high in trans fats ( bad fats) or contain high sugar levels or both, and these convenience foods are responsible for a lot of the obesity problems in the western world combined with a lack of exercise.
When you are trying to lose a few extra unwanted pounds it is important to adapt your diet to foods you like, instead of forcing yourself to consume foods which you dislike. One trick you can adopt to help you lose weight is to use smaller plates, this can fool the mind into believing you are still eating large potions.
This diet is also low in saturated fats and high in the good mono-saturated fats combined with an adequate supply of fiber. Once you have changed your eating habits to a sensible diet where you cut back on high sugar foods and replace them with good carbohydrates, and you change to mainly good fats. You also need to speed up your metabolism without losing any muscle mass. Because as mentioned earlier the higher the metabolic rate the more calories you will burn so the more weight you lose.
Calories are our bodies fuel and we obtain calories from the food we eat, calories are consumed by the cells in our bodies and are then used to supply us with the fuel which is necessary for us So we can perform our daily functions, what calories we don't use are then stored within our bodies for future energy supplies.
When food was scarce this was an ideal process to build energy reserves for our previous evolutionary survival needs in order to keep us alive through periods where we may have experienced long spells without food . Bears in cold climates still do this process of building up fat reserves to survive the long harsh winter months. However in the modern western society where food is abundant we no longer need to store excess amounts of body fat.
When we speed up our metabolism we burn off more fat, and some good ways to speed up your metabolism are through eating a sensible diet and exercise because we need to exericse to lose weight.
Some good exercises to lose some body fat and speed up your metabolism are aerobic exercises, including brisk walking, swimming, cycling, dancing,an aerobic workout will speed up your metabolism and this higher metabolic rate will continue for several hours after you have finished exercising so even after a moderate workout or walk you will continue to burn off calories for several hours. If possible it's best to find a form of exercise you enjoy to keep you motivated.
Also any resistance training light to moderate weight training will help maintain or even increase your muscle mass, and increasing lean muscle mass will increase your metabolism even when you are not working out, and this does not mean you have to do any major body building or heavy workouts, all you need is to tone up your muscle and more importantly you will lose fat instead of muscle mass.
For even better results you can combine aerobic workouts with light to moderate resistance training, and it is not necessary to spend hour working out in the gym every night, or long aerobic workouts, doctors are now suggesting that shorter workouts done more often are better than longer grueling workouts, and have one or two rest days per week.
When we eat our digestion is spurred into action and our metabolism increases and it is believed eating protein speeds up metabolism because it is harder for our bodies to digest than carbs and fats, and research suggest that meats fish, nuts and other protein foods help to control our appetite.
Eating a good breakfast combined with carbs and protein helps stop binge eating later in the day according to research form the US, also it is believed that eating more chilies can raise the metabolic rate because it helps warm the body.Research also suggest that drinking cool water helps to speed up your metabolism, however don't over consume on the water.Avoid skipping meals and start the day off with a healthy breakfast and smaller meals eaten more regular are believed to be better than less but larger meals.
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