Five more reasons to stop dieting
- Diets sap energy - Too little food
means not enough energy for physical activity.
- Diets lower your metabolism - Dieting
causes your body to conserve energy, making results harder
to achieve.
- Diets are unhealthy - A cycle of rapid
weight loss followed by weight gain can lead to a loss
of lean tissue from your body and calcium from your bones.
It also strips the body of essential vitamins and minerals.
- Diets make food the enemy - Food provides
nourishment and comfort. Diets can make you afraid to
eat, depriving you of one of life's pleasures.
- Diets cheat your confidence - Going
from one failed diet to the next can leave you feeling
depressed and create a cycle in which guilt battles against
food.
Regular physical activity and a healthy, balanced diet
aren't as glamorous as the quick fixes, but they do get
better results.
Start with one extra exercise session and one less fatty
takeaway meal per week, and gradually work towards a lifelong
plan for achieving your best weight.
If you change the way you eat or exercise to lose weight,
ask yourself this question. Can I see myself sticking to
this routine for life?
If the answer is "no" then its time to change
what you're doing. Any healthy weight loss plan should include
the following:
• A wide variety of foods.
• Regular and enjoyable exercise.
• Enough filling foods to avoid constant hunger.
• At least 1200 calories a day.
• Flexibility for treat foods and social occasions.
• A realistic goal of your best weight (not necessarily
your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per
week. Fast weight losses are not fat loss but glycogen and
water. If you lose weight quickly then you will probable
return back to the weight at which you started as quickly
as it was lost.
Fiction
• Weight loss is quick and simple.
• Exercise is not necessary.
• Certain exercises can spot reduce.
• Carbohydrates (for example, bread, potatoes, rice,
and pasta) are fattening.
So the way to lose body fat and maintain muscle is to have
a food program for life and more energy output. Increase
the amount of fruits, vegetables, non-fat dairy products,
whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts,
chips, fries, pizza, candies, crackers etc. Research on
people who have successfully lost a lot of weight and kept
it off long term, shows that the vast majority succeeded
by consuming a low fat diet high in fibre coupled with strength
training and cardiovascular activity. These are the basics
you'll need to aim for.
A sound weight loss-eating plan should:
• Be nutritionally sound, providing all the nutrients
you need.
• Never promise fast weight losses.
• Offer an eating plan based on real food.
• Allow you to eat out.
• Avoid expensive meal plans, products and supplements.
• Not avoid carbohydrate foods, e.g. bread, rice,
pasta, cereals and potatoes.
• Make gradual dietary changes.
• Provide knowledge.
• Allow you to eat all foods
• Recommend physical activity.
Fat calories are more fattening than carbohydrate calories.
Your body can easily convert the fat you eat in food into
body fat, so to lose weight you need to cut down on fats
and foods that contain it.
Consider the following steps to reduce fat in your
diet.
• Use skimmed or skimmed milk in drinks, cooking
and on cereals.
• Buy a non - stick frying pan.
• Buy a cheese slicer
• Cut the visible fat from meat.
• Eat very little pastry.
• Learn how to read a food label.
• Substitute low fat yoghurt for cream.
• Remove the skin from chicken and turkey.
• Eat fruit as snacks rather than eating chocolate
and biscuits.
• Eat fewer burgers and sausages.
>>
Click here for Tom Venuto's Burn the Fat Feed the Muscle
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