When reading articles and e-books, most people know as scientists who like to cite studies and research on everyday issues such as weight loss, bodybuilding, and other health / fitness topics. Sometimes, however, you have to go back to science and have to look at the big picture to help people focus again so that they can see the trees in the trees.

For most people reading this article, an effective diet that works most of the time may seem complicated to nuclear physics. No, but there is a dazzling choice for the diet. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make things even worse, one million variants and combinations of these dietary scenarios add to the confusion. It seems endless and throws many people into frustration and gives up. In this article, I try to change this.

There are general guidelines, thumbs and ways to view a meal program that will allow you to decide once and for all that this is the right diet for you. You may not always like what I want to say and there is no illusion, this is another quick fix, "loses 100 pounds in 20 days" in some form. However, if you are sick and tired of confusion, you are tired of weight loss just to restore it and be tired of how you will take the first steps to make sure that the right diet stays constant for you article that can change your life …

Will your diet take away "The Test"?

What is the number one reason why diets can not be successful in the long run? Above all? The number one cause … dropping … the lack of long-term compliance. Numbers do not lie; the vast majority of retailers regain it – and often exceed what they lost. Did you know that not you?

What do you do to avoid this? Here is another reality check: practically every diet that follows the basic concept of "burning" and consumes more calories – well-accepted "calories of calories" at the mantra – can cause weight loss. To some extent, they all work: Atkins style, non-carbohydrate diets, low-fat high carbohydrate diets, all kinds of weak diet – it simply does not matter in the short term.

If your goal is to eat quickly, then choose one and follow. I guarantee you will lose some of them. Studies generally find that any commercial weight-loss diet is about the same weight for approximately six months to one year. For example, a recent study found that the Atkins Diet, the Slim-Fast Plan, the Weight Watchers Pure Points program, and the Rosemary Conley Eat Yourself Slim diet are all equally effective. (1)

Other studies comparing other popular diets essentially draw the same conclusions. For example, a study that compared Atkins Diet, Ornish Diet, Weight Watchers, and Zone Diet was basically the same as its ability to take off after a year. (2)

Remember what I said for one of the most important reasons when diets fail, which is the lack of compliance. The leading researcher of the latest study found: "Our study suggests that the primary predictor of weight loss is the level of adherence in place of eating diets" (3). [3]

Reverse, not a self-selected diet, but to really fit into a diet that predicted weight loss. Now I see that the hands are coming up – but Will, some nutrition should be better than others, right? Is Some Nutrition Better Than Others? Absolutely. Some diets are healthier than others, some diets keep the lean body more safe, some nutrition more counteract appetite – there are many differences between diets. Although most of the popular diet works to reduce weight, it clearly means that insisting on food is the most important aspect of keeping long-term weight.

What is the diet?

The diet is a short-term strategy for weight loss. Long-term weight loss is a result of a lifestyle change. We deal with lifelong weight management rather than quick fix. I do not like the concept of nutrition as it is a short-term attempt between weight loss and lifestyle changes. Want to lose a lot of weight quickly? For the next 90 to 120 days to eat twelve braised egg whites, one full grapefruit and one gallon of water twice a day. You lose a lot of weight. Are you healthy? Sure. Does your weight go out when you have finished this diet and are forced to return to your "normal" eating habits? No chance. Is the weight you lose fat out of muscle, water, bone, and (hopefully!) Any fat? The point is that there are many dietary diets that are perfectly capable of gaining weight, but if you consider the nutrition plan designed for weight loss, you should ask yourself:

"Is this an eating habit in the end?"

What leads me to my test: I call it "Can I eat for the rest of my life?" Test. I know she does not exactly pull her tongue, but that's the point.

The lesson is here: Any nutritional plan you choose to lose weight should be part of a lifestyle change that you can follow in one form or another – forever. That is, if it does not eat, you can do it indefinitely, even after you reach your goal, it is worthless

So many glittering diets that you see will immediately cease to exist and do not worry. The question is not whether nutrition is effective in the short term, but if nutrition can be followed without end, like a lifelong eating. From your "own" eating habits, after your "you" eating habits, you get the post-catastrophe recipe and well-established yo-yo diet syndrome. Bottom line: There is no short cut, no free lunch, and only the commitment to lifestyle change will keep fat in the long run. I know this is not what most people want to hear, but this is the truth, whether you like it or not.

Statistics are not a lie: weight pulling is not the hardest part, keeping the weight on! If you look closely at many well known fad / commercial diets and are honest with yourself and apply the above test, most do not attract more than once. This brings me an example that will give you extra clarity: If diet A causes the worst weight loss in the shortest time, but is unbalanced and is essentially impossible in the long run to follow the diet B, which weight is slower but easier to follow, balanced, healthy, and something that can make year to year what better? If you take 30 pounds 30 pounds in 30 days, you will receive only 30 pounds next year, but diet B will receive 20 pounds in the next 3 months, another 20 pounds 3 months after the weight does not work until the end of the year, Which is better meal?

If you do not know the answer to these questions, you have completely missed the point of this article and the lesson you are trying to teach in case of a mistake. Go back and read this section again … Basically, diet B is better.

Teach a man to Fish …

Known Chinese proverb: Give a man a fish and nourish one day. Teach a man to fish and feed him nourishly.

This term fits perfectly into the next important step to decide what nutrition plan to follow to last for a long time. Do you plan to diet to learn how to consume in the long run or to provide sponges? Does the diet relate to special bars, shakes, supplements or prepared foods

Let's Take Another Diet A Vs. Dietary B comparison. Diet A offers meals and special drinks or bars for meals and explains exactly when to eat. You lose it in two months – you say – 30 pounds. Diet B will try to help you find out which foods to eat, how many calories you should eat, why you should eat, and generally try to help teach you how to eat as part of a complete lifestyle change, so that you can make informed decisions about nutrition. Diet "B" results in slow, constant weight loss of less than 8-10 pounds per month for the next 6 months, and weight does not last because you know how to properly eat.

Remember the Chinese proverb. Both meals help to lose weight. In any case, it will teach you only with a diet, how to be self-conscious after your experience. A diet is lighter, more confident, and results in faster weight loss than diet B, and diet B takes a longer time and requires some thinking and learning. However, when the diet is over, you are immediately there from where you started and did not get fishing. Nutrition companies do not profit by teaching fish, but they give you money to give you fish, so you have to count on them infinitely, or you need to return to them after recovering weight.

is well suited to succeed if other diets fail, with the knowledge they can use in the long run. Nutrition programs that try to feed snails without a diet without trying to teach you how to eat without their help and / or rely on shakes, bars, cookies, or pre-prepared foods is another diet that can be eliminated from your list

Diet plans that offer weight loss by eating more than one meal at a meal, followed by a "reasonable dinner"; diets that allow most foods to eat a special cookie with their predefined menu; or diets that try to eat bars, drinks or prepared food, include a diet. It is easy to follow them, but they are longing for failure. They all get frustrated with "can you eat so for the rest of my life?" test unless you really think you eat cookies and shakes for the rest of your life … The bottom line is when a dietary approach results in weight loss, whether it's a book, a classroom, a clinic, or an e-book, does not teach how to eat, this is a losing long-term weight loss and should be avoided.

The missing link is long-term weight loss

We are now making another test to help you choose the nutritional program for long-term weight loss and this does not really mean nutrition. The lack of long-term weight loss is a link to exercise. Exercise is an essential component of long-term weight loss. Many diet programs do not contain a practical component, which means they are losers from the start due to long-term weight loss. Any program that focuses on weight loss, but does not include a comprehensive practical plan, such as buying a car without a tire or a machine without a wing. People who have successfully maintained their weight have exaggerated physical activity in their lives, and studies that look for people who have successfully lost weight and kept these people alive have all their diet and physical activity. (4)

I'm not going to list all the benefits of regular exercise, but regular exercise has a positive effect on metabolism, it allows you to consume more calories, still calorie deficiency and help maintain lean body (LBM) health and metabolism. Many health benefits of regular exercise are well known, so I will not take them. The bottom line is here: (a) if you have any intention to make the most of the goal of weight reduction and (b) keep it in the long run, regular exercise should be an integral part of your weight loss strategy. So you can eliminate any program, such as a book, e-book, clinic, etc. That does not provide direction and help in this important part of long-term weight loss.

Side Bar: Quick Note on Practice:

Every workout is better than no exercise. However, as nutrition plans, not all practices are equal and many often choose bad practice to maximize their efforts to lose weight. For example, they will do aerobics and ignore resistance training. Resistance training is one of the essential ingredients in fat burning, as muscle is essential for metabolism, increases 24-hour energy consumption and benefits aerobic over-benefits.

The reader also notes that I did not mention fat loss above weight loss. Although I use this article as a "weight loss" just because it is a familiar term most people understand. However, a properly set nutrition and physical exercise plan is the real purpose and purpose of fat burning and not weight loss. At the center of weight loss, loss is essential muscle, water, and even bone and fat are a bad approach. Loss of fat and keeping all important lean body masses (LBMs) ​​is the goal and the way of implementation is contained in the e-book (s) in the topic and is not covered by this article. Bottom Line: Exercise Type, Exercise Intensity, Duration of Exercise, etc., Substantial variables here when they try to lose FAT while retaining (LBM).

Psychology 101 of long-term weight loss

Many diet programs do not address the psychological aspect of why long-term weight loss is not successful. However, there are quite a few studies that only examine this. In many respects, the psychological aspect is most important for long-term weight loss and perhaps for the most undervalued component.

Studies that compare the psychological characteristics of those who have successfully held back their weight from the people who regain weight have clear differences between the two groups. For example, an examination of 28 obese women who returned to disability but regained their lost weight compared to 28 previously obese women who had a disability and at least one year of weight and 20 serious weight women in a healthy diet found those women who regain weight:

o had a tendency to self-assess their body weight and shape

o No vigilance with regard to weight control

o had a dichotomous (black and white) thinking style

Researchers conclude:

"The findings suggest that psychological factors can explain why many people who have a weight loss tend to lose weight after successful weight loss".

This specific study relates to women, and therefore reflects on certain psychological problems that women – but do not miss – men have psychological problems that sabotage their long-term weight loss efforts. (6)

Additional studies by men and women find psychological features such as "unrealistic weight goals, weakness or problem solving skills and low self-efficacy." On the other hand, the psychological characteristics of people who are successful in long-term weight loss include the following: "… internal motivation for weight loss, social support, better management strategies and livelihood, self-efficacy, self-reliance and responsibility in life , and overall more psychological strength and stability. "(8)

The main point of this section is to show that psychology plays an important role in determining whether people are successful in long-term weight loss. If you do not deal with a comprehensive plan, then this can be a factor that prevents or eliminates success. However, this is not an area where most nutrition programs can be handled properly and can not be expected. However, better programs generally try to help motivate, set goals and support. If you see groups in the above lists that have not maintained their long-term weight, they know that they are advised, supported by groups, etc. You have to deal with these issues. Do not count on any weight-loss program to handle this topic properly, but look for programs that offer support, targeting, and resources that keep track of it.

"Every suck was born sucking"

So why do not you see this kind of honest information about the reality of long-term weight loss more often? Let's be honest, saying that truth is not the best way to sell bars, shakes, books, accessories, and programs. To hell, if it is a miracle that everyone who read this article actually followed it and sent it to millions of people who actually followed, manufacturers of such products would soon face financial difficulties. However, they also know – as you said – "Every single moment a suck is born", so I doubt it will be nightly worried about the effects that I or this article will exert.

So let's retreat from what you've learned here: the great abilities of weight loss and how to look at a weight-loss program and decide for yourself that you have been prepared based on the above:

o constant weight loss is not about finding fasting diet, but also commits to lifestyle changes that include nutrition and exercise

o Your weight loss program you choose must be "Can I sing for the rest of my life?" test,

o The weight loss program you choose must ultimately teach you how to eat and be confident in order to make informed long-term decisions about your diet.

o The weight loss program you choose can not leave you dependent

o The weight loss program you choose must be a powerful workout component

o The weight loss program you choose should try to help you motivate, target, and support, should not substitute for psychological counseling.


I want this final part to add more points and clarity. From the beginning, the above advice is not for everyone. It is not for those who actually feed their food, such as competing bodybuilders and other athletes who are experiencing quite dramatic changes in their nutrition, such as "off season" and "pre-contest", etc. Utilize.

is not intended for people suffering from medical issues who may have a particular diet to treat or treat that particular disease. The article is intended for the average person who wants to quit Yo-Yo diet at one and the same time. Since this is likely to be 99% of the population, it will cover millions of people.

People should not be scared of my "so much to eat in this way" advice. It does not mean you're going to have a diet all your life and just the hunger I'm waiting for. However, this means that you must also learn to eat properly even when you reach your goal, and eating habits should not be overwhelmed by the weight you consume. If you reach your target weight – and your target body fat level – you lead to a maintenance phase that usually offers more calories and options for eating, even occasional treatment like a slice of pizza or whatever.

is a logical extension for losing a diet, but not based on the diet that follows, which places weight first

Regardless of which program you choose, use the above "big picture" approach that keeps you from long-term weight loss


(1) Truby H, et al. Randomized controlled trials of four commercial weight loss programs in the UK: BBC "Dietary Trials" BMJ 2006; 332: 1309-1314 (June 3 .),

(2) Michael D. and others, comparing Atkins, Ornish, Weight Watchers and Zone Diets for Weight Loss and Heart Disease Risk Reduction. (3) Dietary comparison with weight loss and cardiovascular risk reduction – replies Michael Dansinger JAMA 293: 1590-1591 (19659002) (4) Kruger J. et al. Dietary and physical activity (5) Byrne S, et al., & lt; tb & gt; & lt; sep & gt; & lt; sep & gt; Weight-loss and drop in obesity: quality testing. Int J Obes Relat Metab Disord. 2003 Aug; 27 (8): 955-62.

(6) Borg P. et al. Food choice and eating behavior for weight-loss intervention and 2-year follow-up among obese men.Int Obes Relat Metab Disord. December 28, 2004 (12): 1548-54.

(7) Byrne SM. The psychological aspects of maintaining and decreasing body mass in obesity. J Psychosom Res. 2002 Nov; 53 (5): 1029-36.

(8) Elfhag K. et al. Who succeeds in losing weight? Review the factors related to weight loss and body weight regeneration. Obes Rev. February 2005; 6 (1): 67 – 85

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