| u're thinking of going on a diet to lose those extra | | | | hunger. |
| pounds think again. Long-term weight control | | | | · At least 1200 calories a day. |
| through dieting is near impossible, for the simple | | | | · Flexibility for treat foods and social |
| reason is that diets promote only short term | | | | occasions. |
| solutions not long term. | | | | · A realistic goal of your best weight (not |
| After dieting you’ll certainly look lighter on | | | | necessarily your lowest weight.) |
| the scales, but in most cases this is because | | | | Fact |
| you've dumped a few pounds of body fluid and | | | | A realistic weight loss is around one to two |
| muscle, and not because you've lost any | | | | pounds per week. Fast weight losses are not fat |
| significant amounts of body fat. | | | | loss but glycogen and water. If you lose weight |
| One of the main reasons diets don't work is | | | | quickly then you will probable return back to the |
| because they send the body into starvation mode | | | | weight at which you started as quickly as it was |
| - a survival mechanism for times when humans | | | | lost. |
| faced periods of famine. Cutting back on our | | | | Fiction |
| energy intake causes the body to lower its | | | | · Weight loss is quick and simple. |
| metabolic rate, which reduces its ability to burn | | | | · Exercise is not necessary. |
| fat. | | | | · Certain exercises can spot reduce. |
| At the same time, hunger signals increase and we | | | | · Carbohydrates (for example, bread, |
| quickly start to crave high energy foods loaded | | | | potatoes, rice, and pasta) are fattening. |
| with fats and sugars - the exact foods we are | | | | So the way to lose body fat and maintain muscle |
| trying to do without! | | | | is to have a food program for life and more |
| Alarmingly, research has shown that repeated | | | | energy output. Increase the amount of fruits, |
| dieting actually makes it harder to lose weight and | | | | vegetables, non-fat dairy products, whole grains |
| easier to put it on. | | | | and beans that you eat. |
| This is because when you dump the diet and | | | | Eliminate calorie-dense foods such as cookies, |
| return to normal eating habits, the drop in | | | | sugary desserts, chips, fries, pizza, candies, |
| metabolic rate caused by the diet means that | | | | crackers etc. Research on people who have |
| your old eating habits actually represent an | | | | successfully lost a lot of weight and kept it off |
| excess in calories. Not only do you regain the fat | | | | long term, shows that the vast majority |
| stores just lost, but you may even gain a bit | | | | succeeded by consuming a low fat diet high in |
| extra. | | | | fibre coupled with strength training and |
| "Five more reasons to stop dieting" | | | | cardiovascular activity. These are the basics you'll |
| · Diets sap energy - Too little food | | | | need to aim for. |
| means not enough energy for physical activity. | | | | A sound weight loss-eating plan should: |
| · Diets lower your metabolism - Dieting | | | | · Be nutritionally sound, providing all the |
| causes your body to conserve energy, making | | | | nutrients you need. |
| results harder to achieve. | | | | · Never promise fast weight losses. |
| · Diets are unhealthy - A cycle of rapid | | | | · Offer an eating plan based on real food. |
| weight loss followed by weight gain can lead to a | | | | · Allow you to eat out. |
| loss of lean tissue from your body and calcium | | | | · Avoid expensive meal plans, products |
| from your bones. It also strips the body of | | | | and supplements. |
| essential vitamins and minerals. | | | | · Not avoid carbohydrate foods, e.g. |
| · Diets make food the enemy - Food | | | | bread, rice, pasta, cereals and potatoes. |
| provides nourishment and comfort. Diets can | | | | · Make gradual dietary changes. |
| make you afraid to eat, depriving you of one of | | | | · Provide knowledge. |
| life's pleasures. | | | | · Allow you to eat all foods |
| · Diets cheat your confidence - Going | | | | · Recommend physical activity. |
| from one failed diet to the next can leave you | | | | Fat calories are more fattening than carbohydrate |
| feeling depressed and create a cycle in which guilt | | | | calories. Your body can easily convert the fat you |
| battles against food. | | | | eat in food into body fat, so to lose weight you |
| Regular physical activity and a healthy, balanced | | | | need to cut down on fats and foods that contain |
| diet aren't as glamorous as the quick fixes, but | | | | it. |
| they do get better results. | | | | Consider the following steps to reduce fat in your |
| Start with one extra exercise session and one | | | | diet. |
| less fatty takeaway meal per week, and gradually | | | | · Use skimmed or skimmed milk in drinks, |
| work towards a lifelong plan for achieving your | | | | cooking and on cereals. |
| best weight. | | | | · Buy a non - stick frying pan. |
| If you change the way you eat or exercise to | | | | · Buy a cheese slicer |
| lose weight, ask yourself this question. Can I see | | | | · Cut the visible fat from meat. |
| myself sticking to this routine for life? | | | | · Eat very little pastry. |
| If the answer is "no" then its time to change | | | | · Learn how to read a food label. |
| what you're doing. Any healthy weight loss plan | | | | · Substitute low fat yoghurt for cream. |
| should include the following: | | | | · Remove the skin from chicken and |
| · A wide variety of foods. | | | | turkey. |
| · Regular and enjoyable exercise. | | | | · Eat fruit as snacks rather than eating |
| · Enough filling foods to avoid constant | | | | chocolate and biscuits. |