A Few Weight Loss Basics
Today, Americans and people in other advanced nations are constantly going on diets. Yet, we don’t need to diet in order to lose weight. This should be obvious by now, given the fact that for 99% of us that dieting isn’t working. With all of the dieting going on, statistically, we should be seeing great results by now. Obviously, this isn’t the case.
Drinking diet sodas doesn’t work, either. Have you ever noticed that with only the rarest of exceptions it’s only fat people who drink diet soda? If diet sodas were a solution to weight problems, there wouldn’t be that many fat people left. No, the chemicals in diet sodas make people even fatter. Sad, but true. (And who says that you “need” soda pop, anyway?)
The hardcore workouts that are so often prescribed for losing weight cannot be sustained by most overweight people. Those workouts are great for attaining elite conditioning, but you have to start from the start if you’re fat. You’re seriously risking a heart attack or quick heat exhaustion if you’re fat and try those workouts, anyway!
Get Some Basic, Elemental Facts
You seem to be unable to solve your weight problems for two basic, elemental reasons:
Your metabolism is screwed up.
You are too sick. And you are too sick because, as the vicious cycle goes, you are fat.
People with weight problems are thoroughly proven to suffer from more health problems than people who are fit, lean, or slender. Diabetes, heart disease, and liver problems, among other conditions, are all substantially more prominent in overweight people. Then there’s the general lack of sustainable energy. If your body needs to pour so much more energy into sustaining energy and fending off illness, how does it have energy available to melt away the unwanted pounds? The vast majority of overweight people tend to try, at some point, some self-denying, go-without-eating methods. You can forget them. When you under-eat, your body quickly concludes, in a biochemical sense, that some type of famine has set in within your environment, or you’re otherwise having trouble finding food to eat, and in response, your metabolism slows down to conserve the very things that you want to burn off: glucose and fats.
You’ve also screwed up your metabolism by eating food with barely any nutritional value. This has caused your body to store lots of sugars, and this, in turn, causes the body to release high doses of insulin into its systems. What does this do? It significantly impedes the burning of the fat-that exact thing that you are seeking.
What You Can Do
There are some basic things that you can, and must, do to begin losing weight, improving your metabolism, and getting your health back.
Cut out all refined sugar from your diet. You can replace sugar with honey, fructose, or stevia. If you simply “must” consume a few certain things such as, for example, soda pop or ketchup, restrict your buying of these products to those that are made with natural sugar only-and, greatly restrict your level of consumption. (Try to make it just one day per week.)
In conjunction with the above, start making or preparing your own food. In other words, stop buying processed foods. You’ll never get rid of the sugar with them.
Cut way back on the grains-yes, even whole grains. They get converted into in the body, and your screwed up metabolism can’t handle that. Limit bread and pasta to just one serving of each per week. (However, you can have lots of rice.)
These are just starting points for losing weight, but they will work. Then you can expand your efforts and become even fitter.
Weight Loss Programs – The Right and Wrong Way To Easy Weight Loss Programs
The problem most of us trying to lose weight face can be stated briefly – regardless of whatever weight loss programs we may be following: Body weight consists of two components: fat tissue and fat-free tissue. The fat-free components are made up of water, electrolytes (sodium, potassium, calcium, magnesium) sugar stores, muscle tissue, bones and so on.
Weight loss programs
The objective of all weight loss programs is to lose body fat while retaining fat-free tissue. Unfortunately, most weight loss diets do not solve this problem. Indeed many of them introduce other, more serious, disturbances of the body.
We’re all looking for the best way to lose weight, but there’s no point going through all that grief only to find that a few months down the line it all starts piling back on again. So by getting it right the first time, we increase the odds of long-term success, and that a healthy diet will look after us well into old age. So here’s a few pointers you should definitely bear in mind when looking for the perfect weight loss program:
1. Prolonged fasting and weight loss programs that severely restrict intake can be medically dangerous. The medical risks of such programs range from losing your hair to losing jour life. The once-popular liquid-protein diet, for instance, caused more than 50 deaths. The hormonal, muscular and cardiac complications seen in anorexia give us a clear warning of what can happen in following these very-low-calorie diets.
2. Fasting and severe diet programs result in the loss of large amounts of fat-free tissue. The classic onset of problems with this kind of weight loss programs was demonstrated a long time ago. A University of Minnesota researcher showed a period of semi-starvation resulted in an average weight loss of over 25 pounds per person in 12 weeks, but only 11 pounds of this weight loss was fat.
Adding another 12 weeks to this study reduced body weight another nine pounds, but only six of those pounds were fat. And there are many other studies that show the weight loss in these types of diets are anywhere from 50-75 percent muscle weight, not fat.
3. Mild caloric restriction (500 to 1,000 calories less than what you’re used to) results in a smaller loss of fat-free tissue. This is definitely the dietary route to take. Fat-free losses, however, do still occur. This means that you cannot lose fat and maintain fat-free weight on diet alone. This is a basic principle setting for all weight loss programs.
4. The dynamic exercise of large muscles helps to maintain fat-free tissue and results in losses of body fat. This is a second basic rule. Exercise reduces body fat while body muscle is increased. A caloric expenditure of 300 calories (from, for example, a three-mile run or walk) three times a week appears to be the threshold for this effect. Raising this minimum requirement to 500 calories five days a week results in losses of up to seventh of a pound of fat per week. It may not seem like much, but it does add up and rather quickly.
5. A nutritionally sound diet with mild caloric restriction, coupled with an exercise program and perhaps a behavior modification program, is the best way to lose weight. If you want rapid weight loss, become ill. That’s actually the fastest way to lose weight. But, if you want to lose just body fat go at it realistically. The rate of your weight loss should not exceed two pounds per week. The solution of the fat-free tissue problem is the following weight-loss program:
Restriction of 500-800 calories below usual diet and three to five days per week of exercise.
6. Maintaining proper weight control and optimal body fat levels requires a lifetime commitment to a new set of eating habits and to regular physical activity.
So here’s the real problem with any weight loss program – it’s not the motivation… After all, we would all like to be a bit thinner and there’s plenty of incentives to help us get that way. The problem is adherence. Millions of people want to know the best way to lose weight fast and get it right so we don’t run the risk of gaining it all back again.
So, to sum it all up, the best way to lose weight is to create your own weight loss programs that are built around a healthy diet all the time and take more exercise. And here’s the good news – there is plenty of evidence to show that physical activity is addictive. The athletic experience can generate a lifetime compulsion to be the best you can be. Millions of low body fat runners, bodybuilders and weightlifters can attest to that.
Three Permanent Weight Loss Methods
Best Fast Weight Loss Diets – Rapid Weight Loss – Fast Weight Loss Diet Methods That Work
Losing weight is one of the most prominent topics in modern society today. We have an epidemic of overweight and obesely fat people like we’ve never seen before. Many people are wondering why this is, and many are wondering why they seem so incapable of losing the unwanted pounds. Many fat people have taken steps to lose weight successfully, only to soon have it all, and sometimes more, get put right back on their bodies. This understandably frustrates them and makes them give up on trying to lose the weight again.
Being overweight is more than just aesthetically unappealing. More importantly, it brings countless health problems with it, ranging from a simple lack of daily energy to greatly increased risk of developing diseases such as liver decay, heart disease, and diabetes.
Knowledge Is Power
If you want to lose weight and permanently keep it off, you have to take an intelligent approach. That is, you need to understand why you gain weight easily and what action you must take in order to permanently melt the pounds. This means, frankly, you have to make some lifestyle changes.
Fortunately, there are some simple habits you can add-and drop-from your daily life in order to achieve the weight loss results that you crave. Let’s look at some.
Focus More on Putting Food In, Not Taking It Out.
Yes, that’s right. Losing weight is not about starving. Indeed, starving your body will cause your basal brain to slow down your metabolic rate. Plus, going hungry makes you miserable, tired, and stressed. While there probably are some foods that should come out of your present diet if you’re overweight, putting good, healthy foods back into it is where the weight loss is. Healthy foods going in don’t fill up your body with gunk, and at the same time, they keep your metabolism fired up.
For instance, if you cut out the sugary sweets (and you really need to), replace those with foods like blueberries, blackberries, strawberries, kiwi fruit, or even a jar of fruit cocktail (as long as it is in, say, pear juice, not corn syrup). Feel free to snack on things like almonds, pecans, or roasted sunflower seeds whenever you have a “snack attack”. You don’t have to worry about counting any calories, either! Make Your Workout Nothing About “Work”. You need to get physical exercise in order to keep the weight off. It’s that simple. But that phrase “work out” has negative connotations for a lot of people, and with good reason. This psyches them out, and they don’t get the exercise that they need. The more you want to do something, the less it’s “work”. If your regimen is something that you really look forward to, the problem is solved.
What are fun “workouts”? Why not try things like Frisbee throwing, playing some racquetball, or…yes, even having hot sex? Bicycle to work or to do your local errands if and when that is feasible. Take the stairs instead of the elevator and relive that childhood challenge of seeing how fast you can make it to the top. If it’s fun and it’s physical, do it, and you’ll get results. Just make sure you do it quite regularly. (Walking isn’t much good for losing weight, incidentally. However, it does have plenty of other benefits.) Stop Stuffing Yourself. Fill Yourself Instead. The modern idea is that you’re supposed to eat and eat until you have to loosen your belt. That’s bad for digestion as well as comfort. Overeating actually means that you are eating for the wrong reasons. Don’t eat a certain amount because you’ve been told that you’re “supposed to”. Don’t eat “just because” you are watching TV.
A prime example: if you go out to a restaurant with a date and you see that the portions served are large, order just one agreed upon a dish and split it. If you have an appetizer or dessert, split those, too. You’ll save money, and you’ll both eat your fill without becoming a stuffed Flounder.
Another approach is to eat more often, but eat less at one time. Try five or six small meals per day instead of the “big three”.
These are three of the basic, elemental ways in which you can lose weight permanently without making any extreme efforts. Just make them part of your lifestyle, not some temporary fix.