Deprivation or denying yourself the foods that you like can result in weight gain. This does not mean you should allow yourself to eat as much junk food as you want. Of course, you need to eliminate bad food and concentrate on the food that is healthy. However, many people love pasta and pizza. Taking away these foods make them feel as though they are being punished. There is a solution.
Eat Healthy for Five Days
A plan that works for many people and keeps them from feeling as though they are being deprived of the foods they enjoy eating is to eat healthy foods five days a week. On the weekend, allow yourself one meal each day that is something that you enjoy eating.
If you love pasta, on Saturday enjoy a meal that consists of pasta. You do not have to overeat. A regular sized meal with something healthy added, such as a salad will suffice.
On Sunday, treat yourself to pizza. This will keep you from feeling deprived. When people feel as though they are not allowed to eat food that they enjoy, more often than not, this can cause binge eating. The food that they are craving will be consumed in huge quantities and this is the end of the diet. Healthy eating goes out the window and old habits are resumed.
Slip-Ups are Normal
One thing that many people do not realize is they are going to slip up occasionally. When they do, guilt sets in and they may compensate for the feelings of guilt by overeating again. This is the cycle that can cause a diet not to work. The key is to realize that you slipped up and get back on track as soon as possible.
Deprivation is one of the main causes of these slip-ups. Feeling as though you are being punished on top of trying to maintain a healthy diet is often more than you can handle. Therefore, temptation takes over and you eat something you are not supposed to eat.
If you allow yourself to have some of the food that you like rather than denying it altogether, you are far less likely to slip up and go on an eating binge. This is why eating healthy five days and allowing yourself two ‘not so healthy’ meals on the weekend has shown to be far more effective. Make certain that the ‘not so healthy’ meals are limited to one each day. This does not mean you should spend the entire weekend eating only what you like and ignoring healthy foods.
Reward Weight Loss
Another thing you can do besides eating healthy for five days and allowing yourself two meals that you like is to reward yourself for weight loss. This will also help to prevent the feeling of deprivation.
If you meet your first goal of losing ten pounds, treat yourself with something that you have been wanting besides food. That new outfit or a day at the spa can be a treat for accomplishing your goal. The key to losing weight is to make yourself feel good; not deprived.
Sensible Weight Loss Advice Anyone Can Use
Why people decide to launch a weight loss program is a personal decision. Some see it as a matter of improving their looks. Health issues may spur others into taking action against excess pounds. Others may just be incorporating weight loss as part of improving their overall lifestyle. But whatever your reason might be, your first goal should be to shed the pounds in a safe manner.
If you are trying to lose weight, it is helpful to boost your level of exercise. It will increase the number of calories your body burns, and the metabolic boost will last beyond the duration of the exercise. It also improves the circulation, including the digestive system, easing problems with constipation that can stall weight loss. Exercises that build muscle also help, since your body has to work harder to support a muscle than the fat of equal weight.
Consult with your physician if you need to lose quite a bit of weight or have a history of medical problems. Restricting your food intake can play havoc with your blood glucose levels. This is an issue that diabetics must address, but changes in blood sugar can also affect how certain medications are delivered. Anyone taking a prescription for epilepsy, renal disease, or high blood pressure should ask his doctor to help plan his diet.
Do not try to lose weight too quickly. Crash diets are not only unhealthy, but they are often futile. The pounds lost are quickly regained, and many times the gain exceeds the original loss. Set a reasonable goal of two to three pounds a week for yourself. Keep in mind that it took time to gain the pounds, so it will take time to shed them.
Depending on your nature, you might consider joining a support group. Some are dedicated to one particular method while others embrace a general approach. There are groups that prefer you buy only their products, and there are those that have no restrictions. If you are not comfortable with a group, do not believe you must be a member in order to succeed. There are many successful dieters who never discussed their plans with anyone else.
Beating your cravings can be one of the more difficult parts of weight loss. Once you have defeated a craving, such as for chocolate, try to avoid it. One taste can start the craving cycle all over again. If you must have a taste, plan ahead and have a very small serving with a healthy meal.
Stock up on snacks that will not hurt your diet. Uncooked vegetables, such as broccoli, cauliflower, and cucumbers, are filling and have almost no calories. Low-calorie fruits such as cantaloupe, strawberries, and watermelon can often be effective substitutes if you are craving sweets.
Keep in mind that your diet is going to last several weeks or even months. Focus on it as a lifestyle change instead of a temporary deprivation. If you have the right attitude, plan, and the determination to see it through, the extra pounds will melt away. In addition, you will likely discover that you are healthier and more energetic as well.
Long Term Fat Loss And How To Obtain It
Fat loss is associated with improved appearance and health. Permanent fat loss is achievable for anyone, but fat loss is not easy and requires mental toughness. Long term fat loss requires the discipline to recognize faults in your life style and the courage to take the steps to change them. With this in mind, ask yourself, do I have the strength to make the changes necessary to achieve long term fat loss?
Long term fat loss is a process which takes place slowly, you might at the most lose 2lbs maximum in a week. There are some programs which offer fast fat loss in a very little time but don’t be fooled, this type of fat loss is not long term. Fat loss is not about depriving yourself of the foods you enjoy; rather it is about eating in moderation and managing it sensibly. So try to limit cakes, pastries, chocolate, potato chips, soft drinks, and other high-fat foods, just don’t deprive yourself of them.
Sustainable fat loss is not obtained over night, and once the body fat level is reduced the training and dieting will have to be maintained to ensure it stays that way. Starvation diets are not sustainable. I mean seriously, how long can you starve yourself? It is therefore easy to conclude the approach to dieting must be sustainable. Fat loss is a marathon, not a sprint. Focus on losing body fat gradually. Fat loss needs to be slow. Reiterating what I have mentioned earlier, fat loss is most effectively achieved through a long term sustainable plan
Starvation and deprivation are the keys to short term fat loss. Low/No fat/ carbs, etc., fad and starvation diets are an attack on the body’s survival causing a fast fat loss that is unsustainable. Starvation diets cause the body to burn fat reserves and the metabolism to slow. Fat loss is reversed quickly when the fat loss “plateau” is reached. Within a short amount of time, the fat loss has disappeared and your right back where you started from.
Starving the body will trigger a self-preservation reaction. Fat loss is the first line of defense along with metabolic slowing. Once the fat loss has depleted the body’s reserves of fat, a switch is turned on, which compels you to replace the fat loss. Binge eating or unhealthy snacking can result, as your body attempts to replace the lost fat and you can end up right back where you started from or worse.
To sustain a fat loss for the long term, small steps need to be taken. Use the mindset of a marathon runner. It would be impossible to run 26 miles at a 4-minute mile pace, about 15 miles per hour. But a pace of about 6-7 miles per hour, slow and steady, would allow you to finish the race. The same is true for sustained fat loss. Slow and steady wins the race.