Lose Weight For Good
Robert Esmund asked:
Many people have tried to lose weight and have done so, only to find that they soon put it back on when they return to a normal diet, which they must do sooner or later. Nobody can live on cabbage soup forever. The trick is to lose weight permanently
It stands to reason that if you have gradually accumulated fat over a number of years then it is not going to disappear within a couple of weeks. Diet plans that promise this are either unhealthy or simply don’t work. The sensible way forward is to consider weight loss within the context of your general health. You will need to make small but meaningful changes to your lifestyle so that the body has time to accommodate. Diet plans that encourage a sudden and drastic reduction of calorie intake may only serve to slow the metabolism as the body “thinks” it is being starved and tries to conserve energy supplies.This is why it is not good to go more than 5 hours between meals. Your aim is of course to reduce your overall calorie daily intake and this can be achieved as follows :
* Eat frequent small meals, say 5-6 per day. Studies show that this can reduce the total daily food intake as against eating eating three regular meals.
* Try to eat plenty of protein such as lean meat and fish, beans and nuts. Protein should make up 30% of your diet.
* Try to avoid refined carbohydrates. Reduce your carbohydrate consumption as much as possible and stick to wholemeal foods, so brown instead of white bread, wholemeal pasta instead of the regular. The carbohydrates you want are called “complex” because they take longer to digest. This is healthier for your gut because it helps to keep the blood sugar levels constant. The consumption of sweet sugary refined or “simple” carbohydrates is associated with quick absorption of glucose into the blood stream causing insulin to be released and the glucose excess being converted and stored as fat.
A suitable appetite suppressant pill might be considered as an adjunct to your diet if you are finding that cutting back on your accustomed food intake leaves you feeling hungry all the time. See the resource box for further information.
* Drink plenty of water during the day. It has been claimed that cold water is best as the body has to expend energy in bringing the water up to body temperature but this has not really been proven. It is certainly true though that most of the body’s chemical reactions during normal function require water. Also drinking plenty of water fills the stomach and helps give a feeling of fullness. Alcohol on the contrary tends to have unfortunately the opposite effect, and makes you feel more hungry. Alcoholic drinks are of course, also very high in calories and need to be minimised.
* Boost your metabolism in order to burn more calories. Being just generally more active will help. Certainly fidgety people tend to be thinner than less excitable more sedentary types but anyone can take steps to increase there metabolic rate with the right sort of exercise. Short bursts of aerobic exercise have been shown to be most effective. This entails exercising for about half an hour every day in a way that increases the heart rate. A short sprint or bike ride will suffice, or perhaps a few lengths in the swimming pool.
In addition it has been shown that by increasing your muscle mass you can boost your metabolism as muscle is really the prime fat burning tissue of the body. To achieve this you would need to do some light weights training or at least resistance training and this may not be for everybody. However even a little will help.
In conclusion stick to straightforward scientifically backed principles in your quest to lose weight rather than being constantly seduced by the latest celebrity or trendy diet.
Many people have tried to lose weight and have done so, only to find that they soon put it back on when they return to a normal diet, which they must do sooner or later. Nobody can live on cabbage soup forever. The trick is to lose weight permanently
It stands to reason that if you have gradually accumulated fat over a number of years then it is not going to disappear within a couple of weeks. Diet plans that promise this are either unhealthy or simply don’t work. The sensible way forward is to consider weight loss within the context of your general health. You will need to make small but meaningful changes to your lifestyle so that the body has time to accommodate. Diet plans that encourage a sudden and drastic reduction of calorie intake may only serve to slow the metabolism as the body “thinks” it is being starved and tries to conserve energy supplies.This is why it is not good to go more than 5 hours between meals. Your aim is of course to reduce your overall calorie daily intake and this can be achieved as follows :
* Eat frequent small meals, say 5-6 per day. Studies show that this can reduce the total daily food intake as against eating eating three regular meals.
* Try to eat plenty of protein such as lean meat and fish, beans and nuts. Protein should make up 30% of your diet.
* Try to avoid refined carbohydrates. Reduce your carbohydrate consumption as much as possible and stick to wholemeal foods, so brown instead of white bread, wholemeal pasta instead of the regular. The carbohydrates you want are called “complex” because they take longer to digest. This is healthier for your gut because it helps to keep the blood sugar levels constant. The consumption of sweet sugary refined or “simple” carbohydrates is associated with quick absorption of glucose into the blood stream causing insulin to be released and the glucose excess being converted and stored as fat.
A suitable appetite suppressant pill might be considered as an adjunct to your diet if you are finding that cutting back on your accustomed food intake leaves you feeling hungry all the time. See the resource box for further information.
* Drink plenty of water during the day. It has been claimed that cold water is best as the body has to expend energy in bringing the water up to body temperature but this has not really been proven. It is certainly true though that most of the body’s chemical reactions during normal function require water. Also drinking plenty of water fills the stomach and helps give a feeling of fullness. Alcohol on the contrary tends to have unfortunately the opposite effect, and makes you feel more hungry. Alcoholic drinks are of course, also very high in calories and need to be minimised.
* Boost your metabolism in order to burn more calories. Being just generally more active will help. Certainly fidgety people tend to be thinner than less excitable more sedentary types but anyone can take steps to increase there metabolic rate with the right sort of exercise. Short bursts of aerobic exercise have been shown to be most effective. This entails exercising for about half an hour every day in a way that increases the heart rate. A short sprint or bike ride will suffice, or perhaps a few lengths in the swimming pool.
In addition it has been shown that by increasing your muscle mass you can boost your metabolism as muscle is really the prime fat burning tissue of the body. To achieve this you would need to do some light weights training or at least resistance training and this may not be for everybody. However even a little will help.
In conclusion stick to straightforward scientifically backed principles in your quest to lose weight rather than being constantly seduced by the latest celebrity or trendy diet.
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