Fad Diets Do Not Work
Over the years many fad diets have came and went and many of them did make people lose weight. But how many of those people kept the weight off? There are some tips below on how to trim the pounds and how to remain at your new healthier weight. We also point out that dieting alone will not produce the new healthier you, some exercise or activity should also be included.
Fad diets – Why they dont work
Fad diets – Why they dont work
Whenever you find a diet promising lots of short term benefits you know that the weight loss will be achieved by changing your lifestyle dramatically and probably you wont be able to live that way for very long. The result will be a bit of weight loss and then a lot of weight gain as you revert to your old ways. These diets can also damage your health.
If your body stops getting enough calories then you will lose weight. However if the calorie intake drops too much it is not only fat that is lost. Your body loses carbohydrate stores and muscle tissue. Dietician Ursula Arens says. “Because they are nutritionally unbalanced, crash diets can lead to long-term poor health, including eating disorders.” She also adds that side effects can be the inability to function properly and feeling unwell.
Many fad diets advocate cutting out one food group or another. For example a low carbohydrate diet can cut out sources of energy in the form of bread, pasta or rice. However this type of diet still allows for high fat and protein rich foods to be eaten. Yet high fat foods are high in calories and can increase the risk of high cholesterol levels, stroke and heart disease amongst other things. And if the diet is not carried out in a responsible manner then your body can become deficient in some minerals such as calcium or iron. Most experts agree that the body needs most food types in moderation. Generally there is not too much wrong with the food we eat, we just eat too much for our lifestyle.
Other fad diets which come into fashion every now and then are the detox variety. The line taken is that the body builds up toxins within it and to remove these toxins certain foods must be eaten. It is very difficult to find a qualified expert to agree that the body stores these toxins and requires special foods to remove them. Most experts will tell you that the kidneys, with a little help from the liver clean up the toxins in your body, and if they dont do the job well then you will certainly be aware of it.
Then there is the fad diet that tells you to eat only one food. The foods usually publicised as having wonderful powers are cabbage, grapefruit, lemons, limes and beetroots, but just about every food has been said to provide the desired effects over the years. Many claims about the food cannot be backed up by scientific evidence, foods that stop fat forming, make you burn fat up quicker or in some other way defy all normal biological laws are common with these sorts of diets. If you stick to a diet like this for too long you will certainly make yourself ill.
Lose Weight and Keep it Off
Many people have got rich over the years with diets that do this or that. Unfortunately life is simple, if you eat more food than your body can burn off with work then that extra energy from those calories is stored in your body as fat. Over time we notice that we are putting weight on.
Because the body cannot lose a lot of fat quickly the changes you must make to lose weight can be reasonably modest. Make small changes to your lifestyle. Do more exercise, or exercise a little bit harder for longer. Being active is very important because it adds to the health benefits you can achieve. Because we are doing this with the aim of remaining the same weight at the end of our plan we must make sure that our style of living can be carried out everyday for the rest of our lives.
Do not expect to lose 5 kilograms in a week, that is no good. The body will not have lost 5 kg of fat, some muscle tissue will have gone too. The optimum weight loss for most people is between a half and one kilogram a week. Thats about up to two pounds. That works out at around 500 or 600 calories that must be cut from your daily food intake.
To remain at a stable weight an average man should eat about 2,500 calories and a woman about 2,000 calories each day. So if you consider that your exercise will gain you 300 calories then the weight loss seems so much more achievable.
Get Your Healthy Weight Loss Plan Working For You
There are lots of simple and easy ways to shave calories from your food and still be eating healthily. Some good ideas follow.
Always cut the fat off your meat before cooking and dont eat chicken skin. When you cook, dry roast, boil, poach or grill your food. Do away with the frying pan. Dairy produce is a very good provider of calcium but it is also very high in fat. Start choosing the low fat option or the skimmed milk or fat free yoghurt. Theres lots of choice and its easily done.
Take more starchy foods in the form of wholegrain bread, unrefined pasta or brown rice. Because the body takes longer to digest these foods they satisfy your hunger for longer. Also make sure that you eat lots of fruit and vegetables these low calorie foods are full of fibre and minerals and can help fight off any pangs of hunger.
Breakfast is very important, dont skip it! A well balanced healthy breakfast provides you with the energy you need for the coming day. Researchers have also found that people who eat breakfast on a regular basis are more likely to be the correct weight.
Plan ahead and have a stock of fresh vegetables or pieces of your favourite fruit handy when the urge to eat comes around. Take a drink before eating, water or unsweetened tea can help slow down the hunger.
Exercise Helps Weight Loss
Whenever you are planning to lose weight, regular exercise should be considered as well as cutting back on you food intake. Doing moderately aerobic regular exercise reduces your risk of heart disease and stroke and burns up calories.
Most people should do at least 150 minutes of exercise every week but do not overdo it. Take into consideration your age and physical condition.