Header Ads Widget

Permanent Weight Loss

 

Permanent Weight Loss
 Permanent Weight Loss

Permanent Weight Loss

Most people who read my articles and ebooks know me as a scholar who likes to quote studies and apply research to everyday issues like weight loss, bodybuilding, and other health/fitness-related topics. However, sometimes you've got to step back from the science and appearance at the large picture to assist refocus people, so that they can see the forest for the trees, so to talk.

Finding an efficient diet that works most of the time must seem as difficult as atomic physics to most of the people reading this post. It isn't, but there are a confusing number of diet options available. Is it better to eat tons of fat or not at all? Is it better to eat tons of carbohydrates or not at all? Is it better to eat a low-protein or diet to form matters worse, the above diet scenarios are available 1,000,000 different versions and combinations, adding to the confusion. It appeared to continue forever, causing many individuals to surrender and lift their hands in exasperation. All of which will change during this article.

Permanent Weight Loss
 Permanent Weight Loss


There are some general recommendations, ground rules, and ways to seem at a diet program that will assist you to determine if it's the right diet for you once and for all. you'll not always accept as true with what I even have to mention, and remember that this is often not different to "drop 100 pounds in 20 days". If you're disgusted bewildered, uninterested in losing weight just to realize it back and uninterested in wondering the way to take the primary steps toward selecting the proper diet which will cause long-term weight loss, this is often the one for you...

Is your diet up to snuff when it involves "testing"?

What is, above all, the amount one explanation for the long-term failure of diets? the foremost important reason is long-term non-compliance. Statistics show that the overwhelming majority of individuals who reduce regain it - often quite they lost. Didn't you already know that?

However, what does one do to avoid it? Here's another reality check: Almost any diet you select that follows the essential concept of "burning" more calories you consume - the well-accepted mantra of "calories in-calories out" - will cause weight loss. To a point, all of them work: almost like Atkins, no carb diets, low-fat, high-carb diets, all kinds of fad diets—it simply doesn't matter within the short term.

If your goal is to lose some weight quickly, pick one up and follow through. I guarantee you'll lose some weight. Studies have generally found that any of the commercial weight-loss diets will gain approximately an equivalent amount of weight after 6 months to a year.

Other research comparing popular diets has found similar results. for instance, research comparing the Atkins, Ornish, Weight Watchers, and therefore the Zone diets showed that they were all essentially equivalent in terms of their ability to reduce after a year. 

Remember what I said about non-compliance being the amount one explanation for diet failure? consistent with the study's lead researcher,"We discovered that adherence level, not diet type, was the foremost important predictor of weight loss in our study."

Permanent Weight Loss
 Permanent Weight Loss


It had been their ability to stay on the diet that predicted their success in losing weight. I can see hands rising now, "But do, some diets need to be better than others, right?" Are some diets better than others? Absolutely.

 Some diets are healthier than others, some diets are better at maintaining lean body mass, and a few diets are better at suppressing appetite - there are many differences between diets. 

However, while the hottest diets will work for weight loss, what's absolutely clear is that sticking to the diet is that the most vital aspect of keeping the load off at the end of the day.

What is the diet?

The diet may be a short-term strategy for losing weight. Long-term weight loss is that the result of lifestyle changes. We care about lifelong weight management, not the fast weight loss fix here. I do not just like the term diet, because it may be a short-term plan to reduce in exchange for a lifestyle change. Want to lose an outsized amount of weight quickly? Heck, I'll offer you information on the way to roll in the hay here and now for free of charge.

For subsequent 90 to 120 days, eat 12 dish whites, one whole grapefruit, and a gallon of water twice daily. you'll lose tons of weight. Will, it's healthy? No.

 Will the load stay low once you finish this diet then need to return to your "normal" way of eating? Not an opportunity. Will the load you lose come from fat or will it's a muscle, water, bone, and (hopefully) some fat? the purpose is that a lot of diets are perfectly capable of losing weight, but when considering which food plan is meant to reduce, you ought to ask yourself:

  •  "Is this a way of eating that I can follow in the long run?"
  • Which brings me to the test: Call it "Can I eat this way for the rest of my life?" Test.
  •  I know it doesn't quite roll off your tongue, but it gets to the point.
  • The lesson here is: Any food plan you choose to lose weight has to be part of a lifestyle change that you'll be able to follow - in one form or another - forever. 
  • This means that if it's not a way to eat you can stick to it indefinitely, even after you reach your target weight, it's worthless.

Thus, many of the diets you see out there are thrown out right away, and you don't have to worry about them.

 The question is not whether the diet is effective in the short term, but whether the diet can be followed indefinitely as a way of eating for life. Switching from their way of eating to their way of eating after you reach your target weight is a recipe for disaster and a yo-yo cause for an established diet.

 Bottom line: There are no shortcuts, no free lunch, and just sticking to a lifestyle change will keep fat away in the long run. 

I realize that's not what most people want to hear, but it's the truth, like it or not.

The stats don't lie: losing weight isn't the hardest part, shedding extra pounds is! If you take a closer look at several well-known commercial diets, be honest with yourself, and apply my test above, you will find that most of them no longer appeal to you as well as they did before. It also brings me to an example that adds more clarity: If you have diet A, which will cause weight loss in the shortest period of time but is unbalanced and essentially impossible to follow in the long term versus diet B, which will cause weight gain at a slower pace, but from The easiest to follow, balanced, healthy, and something you can stick to year after year, which one is better? If diet A loses 30 pounds in 30 days, but by next year you've gained back all 30 pounds, If you don't know the answer to these questions, you have completely missed the point of this article and the lesson it is trying to teach you, and you are set up for failure. Go back and read this section again...by default, Diet B is best.

Permanent Weight Loss
 Permanent Weight Loss


In order to teach a man to fish, he must first be taught to fish.

Give a man a fish, and he will eat for a day, according to a well-known Chinese proverb. You can feed a man for life if you teach him to fish.

This phrase accurately describes the next critical stage in deciding which eating plan to follow in order to lose weight permanently. Will the diet plan you're considering continuing to teach you how to eat right in the long run, or is it just spoon-fed information? Will they offer specific bars, smoothies, vitamins, or prepackaged items as part of the diet?

Let's compare another diet (A) versus diet (B). Diet A will provide you with their foods, as well as their own drink or bars to eat and tell you exactly when to eat them. 

You will lose, for example, 30 pounds in two months. Diet B will try to help you figure out what foods you should eat, how many calories you need to eat, why you need to eat them, and generally try to help you teach you how to eat as part of an overall lifestyle change that will allow you to take informed decisions about your nutrition.

 Diet B causes a slow and steady weight loss of 8-10 pounds per month for the next 6 months and the weight remains stable because you now know how to eat properly.

Recall the Chinese proverb. Both systems will help you lose weight. However, only one diet will teach you how to become self-reliant after your experiment is over. Diet A is easier, sure, and causes you to lose weight faster than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when Diet A ends, you will go back to where you started and have not been given any hunting skills. 

Diet companies don't make their money by teaching you to fish, they make their money by handing you a fish, so you have to rely on it indefinitely or come back to it after you regain the weight completely.

Thus, diet B is preferable because it allows you to succeed where other diets have failed while gaining the knowledge that you can apply it in the long run. Diet programs that try to feed you a diet without any attempt to teach you how to eat without their help and/or rely on shakes, bars, crackers, or prepared foods, are another diet that you can omit from your menu. choices.

diet plans that provide weight loss by drinking its product for several meals followed by a “reasonable dinner”; diets that allow you to eat their cookies for most meals along with a pre-planned menu; Or diets that try to get you to eat bars, drinks, or pre-made meals, are from the varied diet covered above. It's easy to follow but doomed to fail in the long run.

 They've all failed at "Can I eat this way for the rest of my life?" A test, unless you really think you can eat cookies and shakes for the rest of your life... The bottom line is, if the dietary approach you use to lose weight, whether it's from a book, class, clinic, or e-book, doesn't teach you How to eat, it is a loser for long-term weight loss and should be avoided.

Permanent Weight Loss
 Permanent Weight Loss


The missing link for long-term weight loss

  1. Now we're making our way to another test to help you choose a diet program for long-term weight loss, and it doesn't actually include nutrition. 
  2. The missing link to long-term weight loss is exercise. Exercise is the key to long-term weight loss. 
  3. Many diet programs do not have an exercise component, which means they are a loser for long-term weight loss right from the start.
  4.  Any program that focuses on weight loss but does not include a comprehensive exercise plan is like buying a car without tires or a plane without wings.
  5.  People who have been overwhelmingly successful in maintaining excess weight have incorporated exercise into their lives, and studies looking at people who have successfully lost weight and maintained it consistently find these people are consistent with their diet and exercise plans. 

I won't list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories but still be calorie deficient, and can help maintain lean body mass ( LBM) which is essential for your health and metabolism.

 The many health benefits of regular exercise are well known, so I wouldn't bother adding them here.

 The bottom line here is: (a) if you have any intention of getting the most out of your weight loss goal and (b) plan to keep it off for the long term, regular exercise should be an integral part of your weight loss strategy.

 Therefore, you can eliminate any program, be it a book, e-book, clinic, etc., that does not guide you and helps with this essential part of long-term weight loss.

A quick note about exercise:

  •  Any exercise is better than none at all. 
  • Exercise, like diet regimens, is not created equal, and many people choose an improper type of exercise to increase their weight loss efforts. 
  • They will focus, for example, only on aerobic exercise while ignoring resistance training.
  •  Resistance training is an important part of fat reduction because it builds muscle, which is important for metabolism, boosts 24-hour energy consumption, and provides health benefits in addition to exercise.
  • The reader will also note that I said fat loss above and not weight loss.
  •  Although I am using the term "weight loss" in this article, I only do so because it is a familiar term that most people understand.
  •  However, the true focus and goal of a properly prepared nutrition and exercise plan should be on fat loss, not weight loss. 
  • Focusing on losing weight, which may include losing core muscle, water, and even bone, as well as fat, is the wrong approach.
  •  Losing fat and maintaining all significant lean body mass (LBM), is the goal, and the method for achieving this can be found in my e-book(s) on the subject, which is beyond the scope of this article.

 Bottom line: The type of exercise, the intensity of this exercise, the length of time you do this exercise, etc., are key variables here when trying to lose fat while retaining (LBM).

Psychology 101 for long-term weight loss

Many diet programs do not address the psychological aspect of people's failure to achieve long-term weight loss success. However, there are quite a few studies that have looked at exactly that.

 In many respects, the psychological aspect is the most important to long-term weight loss, and perhaps the most important component.

Studies comparing the psychological characteristics of people who have managed to maintain their weight with those who have regained the weight, see clear differences between these two groups. For example, one study looked at 28 obese women who lost weight but regained the weight they lost, compared to 28 previously obese women who lost weight and maintained their weight for at least one year and 20 women with a stable weight. In the healthy range, the women who regained their weight found:

  1.  Tends to evaluate oneself in terms of weight and shape.
  2.  Has decreased alertness about weight control.
  3.  He had a binary thinking style (black and white).
  4.  Tends to use eating to regulate mood.

The researchers concluded:

"The results suggest that psychological factors may provide some explanation for why so many obese people return to weight after successful weight loss."

This particular study was done on women, so it reflects some of the specific psychological problems women face—but make no mistake here—men also have psychological issues of their own that can ruin their long-term weight loss efforts. 

Additional studies in men and women have found psychological characteristics such as "having unrealistic goals for weight, poor coping or problem-solving skills, and low self-efficacy" that often predict failure to lose weight in the long term. 

 On the other hand, common psychological traits of people who have experienced successful long-term weight loss include “...internal motivation to lose weight, social support, better coping strategies and ability to handle life stresses, self-efficacy, independence, and assuming responsibility In life, and in general more psychological strength and stability. ” 

The main point of this section is to show that psychology plays a major role in determining whether people are successful in losing weight in the long term. If not treated as part of the overall plan, it can be the factor that makes or breaks your success.

 However, this is not an area that most nutrition programs can adequately address and should not be expected. However, better programs generally try to help with motivation, goal setting, and support. If you see yourself in the above lists of groups that have failed to maintain their weight in the long term, know that you will need to address these issues through counseling, support groups, etc. Don't expect any weight loss program to adequately cover this topic but look for programs that attempt to provide support, goal setting, and resources that will keep you on the right track.

"A person is born every minute"

So why don't you see this kind of honest information about long-term weight loss facts more often? Let's be honest here, telling the truth isn't the best way to sell bars, shakes, books, supplements, and software. 

Hell, if everyone who read this article followed it up by some miracle, and sent it to the millions of other people who already followed it, the makers of said products could quickly get into financial trouble. 

However, they also know—as the man said—"a little baby is born every minute," so I doubt they'll stay up at night worrying about the effects I or this article will have on their business.

So let's recap what's been learned here: the big picture facts of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's right for you based on what's covered above:

  1.  Permanent weight loss is not about finding a quick fix diet, but about making a commitment to lifestyle changes that include nutrition and exercise
  2.  Which weight loss program you choose must pass the phrase “Can I eat this way for the rest of my life?” Test,
  3.  The weight loss program you choose should ultimately teach you how to eat and be self-reliant so that you can make informed long-term choices about your nutrition.
  4.  The weight loss program you choose should not make you rely on commercial bars, shakes, supplements, or prepackaged foods, for your long-term success.
  5.  The weight loss program you choose must contain an effective exercise component.
  6.  The weight loss program you choose should attempt to help with motivation, goal setting, and support, but cannot substitute for psychological counseling if needed.

Conclusion

I'd like to use this last part to add some clarifications and extra points. First of all, the above advice is not suitable for everyone. 

It is not for competitive bodybuilders and other athletes who benefit from drastic changes to their nutrition, such as "off-season", "pre-contest", etc.

The article is also not intended for those with medical problems who may be on a specific diet to treat or manage a specific medical condition.

 The article is intended for the average person who wants to ditch the Yo-Yo diet once and for all. Since that's probably 99% of the population, it would cover millions of people.

People also shouldn't be afraid of my advice "You have to eat this way forever." This does not mean that you will be on a diet for the rest of your life and only have a hunger to look forward to. 

What that does mean, however, is that you will have to learn to eat right even after you reach your target weight, and this way of eating shouldn't be a huge departure from the way you ate to lose weight in the first place.

 Once you reach your target weight - or target body fat levels - you will move into a maintenance phase that generally contains more calories and food choices, even occasional meals, like a slice of pizza or something else.

The maintenance diet is a logical extension of the diet you used to lose weight, but it does not depend on the diet you followed that put the weight first!

No matter which program you choose, use the "big picture" approach above that will keep you on track for long-term weight loss. See you at the gym!

 

The Big image of Permanent Weight Loss

For most folks reading this text, finding a good diet that works most of the time should appear as sophisticated as atomic physics.

 It's not, however, their square measure an unclear variety of decisions for diets out there. 

High fat or no fat? High sugar or no carbohydrate? Low supermolecule or high protein? to form matters worse, there square measure 1,000,000 variations and combos to the higher than diet eventualities to feature to the confusion.

 It appears endless and causes many of us to present our hands in frustration and provides up.

 During this article, I will be able to plan to amendment all that.

Post a Comment

0 Comments