Winning Tactics For Giving Up The Diet
By Gary Matthews, http://www.maximumfitness.com
You might disagree, but hear me out on this. 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. These are 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 excess 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
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 it's time to change what you're doing. Any healthy weight loss plan should include the following:
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 probably return back to the weight at which you started as quickly as it was lost.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, and crackers. 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 fiber, coupled with strength training and cardiovascular activity. These are the basics you'll need to aim for.
A sound weight loss-eating plan should:
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 them.
Editor's note: This does not mean going "fat free."
Consider the following steps to reduce fat in your diet:
In conclusion, 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.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your free weight loss e-course.
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