One of my clients recently reminded me of some of the myths about women and diet and exercise that are so prevalent in our society. One of which is the idea that women need to starve themselves to lose weight, when in fact, women need to eat to boost their metabolic rate to burn fat.
Metabolism is simply the way your body uses energy and there are three factors involved. Your basal metabolic rate (BMR) burns calories sustaining vital functions like heart rate, breathing and cellular repair and accounts for about 60-75 percent of your daily expenditure. Physical activities, known as the thermic effect of exercise (TEE), account for 10-25 per cent of your daily rate. And the final 10 percent is used to digest and process (transport, metabolize and store) the food you eat.
This phenomenon is known as the thermic effect of food (TEF) and it is influenced by how much, how often and what you eat. Processing protein requires about 30 percent of the calories you burn, dietary fat accounts for about 2 or 3 percent and carbohydrates burn somewhere between that of protein and fat. So 10 percent is generally used to account for the total thermic effect of food.
When you eat too few calories, your metabolism slows down in an effort to conserve energy and the fat you take off may begin to creep back on, over time. You'll also be more likely to crave calorie-rich foods - foods that are high in carbohydrates and fat - if you reduce your caloric intake too much.
The best way to boost your metabolism, through diet, is to start the day with a healthy breakfast - breakfast helps to fire up your metabolism after a full night on a slow simmer. You also want to eat about every four or five hours - a regular meal schedule keeps your body working to digest and absorb foods. And, make sure you eat protein with every meal.
All foods contribute to the thermic effect but protein, in particular, has the greatest thermic effect of all. And, protein can increase your metabolism by helping to maintain and build lean body mass.
The idea that women will get "too big" if they lift heavy weights is another myth. The truth is that women need to lift an appreciable amount of weight to change their body.
Women don't have the hormones to bulk up. Men produce 10 times more testosterone (the hormone responsible for increases in muscle mass) than women and women produce 10 times more estrogen than men. So it's just not possible for most women to get big muscles, except for a very small percentage of women who have a higher level of testosterone.
If you want a lean, toned physique (like most of my female clients), then lift heavy weights. Get yourself on a well-designed weight training program which includes exercises with free weights and exercises that use your body weight for resistance. Both men and women should include these in their training, and women should train at the same intensities (rep ranges) as men.
Your training program should emphasize foot-based lower body exercises such as the lunge, step-up and squat. Women should also include upper body exercises that employ multiple muscle groups such as the push-up, pull-up, and overhead press.
A well-rounded training program would also include exercises that work your muscles in all three planes of motion, (front-to-back, side-to-side and rotational) and exercises that develop proprioception and balance.
A third myth is that women need to do a lot of low intensity cardio (aerobics) to be lean and improve body composition. The truth is that performing excess cardio will only make you fatter in the long run.
One of the reasons is that too much aerobic exercise increases stress hormones, which leads to overeating, and down regulates growth hormone, the hormone that signals your body to build muscle and burn fat.
High volume aerobic training also converts your fast twitch muscle fibers into intermediate and slow twitch muscle fibers, and decreases your total muscle mass, which slows down your metabolic rate, so you expend less energy (calories), at rest.
The best way to burn fat is high intensity interval training (HIIT), especially when combined with high intensity (low rep) weight training and proper nutrition. Interval training burns more calories than aerobics and elevates your metabolism significantly more after you finish exercising, while your metabolic rate recovers back to pre-exercise levels.
In a recent study, researchers Trapp & Boutcher put 45 overweight women through a 15 week study where one group was a control, one group did intervals (20 minutes of eight seconds of sprinting on a bike followed by 12 seconds of recovery at a slower pace), and one group did 40 minutes of aerobics.
The researchers found that the interval group lost an average of 2.5kg in the 15 weeks and the steady-state group gained .5kg. In other words, the interval group lost three times as much fat doing half as much exercise.
These results really speak for themselves!
Feel free to use this article in your publication or website. The only requirement is the inclusion of the following, after the article...
Article by Mikki Reilly, BA, MFS, of FitnessTransform. Visit her web site, http://www.fitnesstransform.com, and her blog, for the the most up-to-date news, information and tips that will help you transform your health, fitness and overall quality of life.
Article Source: http://EzineArticles.com/?expert=Mikki_Reilly
Wednesday, August 8, 2007
You Live Once, So You Might as Well Have a Sexy Body!
I Believe That Most People's Fitness Goals are WAY Too Low!
I was watching TV the other day and a Subway commercial came on. Who was in the commercial? Jared of course! Now Jared supposedly lost a lot of weight eating 6 inch Subway sandwiches. I know he came a long way, but does he really look good (you know how the song goes..."still lookin' good, he's still lookin' good)
Is Jared "Still Looking Good"?
He's not really fat anymore, but he doesn't have a nice body either. To me...Jared has only begun his journey to getting a nice body. He as a LONG ways to go if he really wants to get in shape. Jared needs to workout a bit...he isn't really going to look good if he stays flabby.
A Lot of People Would Be Satisfied By..."Just Not Being Obese".
I think that is kind of sad. You have only one life to live, so why not shoot for better. Who says you can't have a body like Jessica Alba or Brad Pitt? It really isn't that hard to get in amazing shape...but it does take quite a bit of discipline and won't happen overnight.
If You Are Going to Choose Role Models...You Might As Well Choose Good Looking Ones.
My fitness role models are Daniel Craig (the new James Bond), David Beckham, Laird Hamilton, Brad Pitt, and Matthew McConaughey. Women go crazy for these guys. I chose my role models wisely...might as well attempt to look like guys that women dig! I'm not as good looking as any of these fellows, but my body is now at their level of fitness. If Jared was my role model, I wouldn't even be close to where I'm at now.
Work Hard to Get a Sexy Body...and Make the World a Beautiful Place!
About The Author: Rusty Moore is the author of the controversial fitness blog...The Fitness Black Book. Learn workout routines that give you a sexy lean body instead of a bulky one! Too much muscle is "cheesy"...find out how to look attractive! Visit his site today... www.FitnessBlackBook.com
Article Source: http://EzineArticles.com/?expert=Rusty_Moore
I was watching TV the other day and a Subway commercial came on. Who was in the commercial? Jared of course! Now Jared supposedly lost a lot of weight eating 6 inch Subway sandwiches. I know he came a long way, but does he really look good (you know how the song goes..."still lookin' good, he's still lookin' good)
Is Jared "Still Looking Good"?
He's not really fat anymore, but he doesn't have a nice body either. To me...Jared has only begun his journey to getting a nice body. He as a LONG ways to go if he really wants to get in shape. Jared needs to workout a bit...he isn't really going to look good if he stays flabby.
A Lot of People Would Be Satisfied By..."Just Not Being Obese".
I think that is kind of sad. You have only one life to live, so why not shoot for better. Who says you can't have a body like Jessica Alba or Brad Pitt? It really isn't that hard to get in amazing shape...but it does take quite a bit of discipline and won't happen overnight.
If You Are Going to Choose Role Models...You Might As Well Choose Good Looking Ones.
My fitness role models are Daniel Craig (the new James Bond), David Beckham, Laird Hamilton, Brad Pitt, and Matthew McConaughey. Women go crazy for these guys. I chose my role models wisely...might as well attempt to look like guys that women dig! I'm not as good looking as any of these fellows, but my body is now at their level of fitness. If Jared was my role model, I wouldn't even be close to where I'm at now.
Work Hard to Get a Sexy Body...and Make the World a Beautiful Place!
About The Author: Rusty Moore is the author of the controversial fitness blog...The Fitness Black Book. Learn workout routines that give you a sexy lean body instead of a bulky one! Too much muscle is "cheesy"...find out how to look attractive! Visit his site today... www.FitnessBlackBook.com
Article Source: http://EzineArticles.com/?expert=Rusty_Moore
Top 5 Weight loss Strategies
Losing weight sounds simple but it can get confusing if you don’t know where to start. This is the top 5 most important things you can do to lose weight and keep it off.
1. Eat Less – This one sounds obvious but it can’t be stressed enough. The only way to lose weight is burn more calories than you consume. One easy way of doing this is eating less. As a matter of fact the only way any of the popular diets cause weight loss is because you end up eating less while you follow them. It doesn’t matter if the diet is high carb, high protein or high fat. As long as you are eating less calories than your basal requirement you will lose weight.
2. Do High Intensity Exercise – High intensity whole body circuit training will ensure that you are burning lots of calories and working all the muscles in your body. This works better than traditional ‘cardio’ workouts for 2 reasons. First high intensity circuits burn more calories than ‘cardio’ can. Two, they build and tone muscle which keeps your metabolism up.
3. Get A Weight Loss Team – Social Support is the most important factor to realizing your weight loss goals. Get as many of your close friends and family on your side as possible. The more people that are pulling for your success the better. Make sure you always have at least two or three people to call that will help keep you on track when you feel like skipping a workout or cheating on your nutrition plan.
4. Eat more Fruits And Vegetables – This seems a bit simple but its one of the most effective things you can do to lose weight. Fruits and veggies take up lots of space in your stomach and fill you up without adding too many calories. They will also take the place of some high sugar and high fat foods you may have eaten instead.
5. Set Short Term Goals – Short term goal setting is often overlooked and is a powerful tool to realizing your eventual long term weight loss goal. Set multiple and attainable short term goals, and the shorter the better. At the start set goals for each day, morning evening and night. Set short term goals for finishing each one of your workouts, as well as for eating your fruits and vegetables. Set them each day, and mark it down each time you achieve one. As you build up your list of goals you have accomplished you will build up confidence and momentum towards your overall long term weight loss goal. Keep the list somewhere safe and keep marking down each goal as you achieve it. After a few weeks you should have a nice looking list of accomplishments to be proud of. Remember, every little bit counts.
Put these 5 strategies into effect and you will be well on your way to achieving your weight loss goals in record time.
John Barban is a certified Strength and Conditioning Specialist and a varsity strength and conditioning coach. His trademarked http://www.6minuteCircuits.com Circuit Training Workouts have helped thousands of women with weight loss and fat burning, it can be done in less than 45 minutes three times per week at home or a gym. John is a senior contributor at http://www.grrlathlete.com where you can sign up for free insider information to the fitness and nutrition industry. You can ask John a question on the http://www.grrlathlete.freeforums.org a womens workout forum to support women in their fitness and nutrition goals.
Article Source: http://EzineArticles.com/?expert=John_Barban
1. Eat Less – This one sounds obvious but it can’t be stressed enough. The only way to lose weight is burn more calories than you consume. One easy way of doing this is eating less. As a matter of fact the only way any of the popular diets cause weight loss is because you end up eating less while you follow them. It doesn’t matter if the diet is high carb, high protein or high fat. As long as you are eating less calories than your basal requirement you will lose weight.
2. Do High Intensity Exercise – High intensity whole body circuit training will ensure that you are burning lots of calories and working all the muscles in your body. This works better than traditional ‘cardio’ workouts for 2 reasons. First high intensity circuits burn more calories than ‘cardio’ can. Two, they build and tone muscle which keeps your metabolism up.
3. Get A Weight Loss Team – Social Support is the most important factor to realizing your weight loss goals. Get as many of your close friends and family on your side as possible. The more people that are pulling for your success the better. Make sure you always have at least two or three people to call that will help keep you on track when you feel like skipping a workout or cheating on your nutrition plan.
4. Eat more Fruits And Vegetables – This seems a bit simple but its one of the most effective things you can do to lose weight. Fruits and veggies take up lots of space in your stomach and fill you up without adding too many calories. They will also take the place of some high sugar and high fat foods you may have eaten instead.
5. Set Short Term Goals – Short term goal setting is often overlooked and is a powerful tool to realizing your eventual long term weight loss goal. Set multiple and attainable short term goals, and the shorter the better. At the start set goals for each day, morning evening and night. Set short term goals for finishing each one of your workouts, as well as for eating your fruits and vegetables. Set them each day, and mark it down each time you achieve one. As you build up your list of goals you have accomplished you will build up confidence and momentum towards your overall long term weight loss goal. Keep the list somewhere safe and keep marking down each goal as you achieve it. After a few weeks you should have a nice looking list of accomplishments to be proud of. Remember, every little bit counts.
Put these 5 strategies into effect and you will be well on your way to achieving your weight loss goals in record time.
John Barban is a certified Strength and Conditioning Specialist and a varsity strength and conditioning coach. His trademarked http://www.6minuteCircuits.com Circuit Training Workouts have helped thousands of women with weight loss and fat burning, it can be done in less than 45 minutes three times per week at home or a gym. John is a senior contributor at http://www.grrlathlete.com where you can sign up for free insider information to the fitness and nutrition industry. You can ask John a question on the http://www.grrlathlete.freeforums.org a womens workout forum to support women in their fitness and nutrition goals.
Article Source: http://EzineArticles.com/?expert=John_Barban
Free Weight Loss Diet Plans, and How They Can Help You On Your Weight Loss Journey
We all know that trying to lose weight can sometimes be an expensive prospect, and that as the weight loss industry seems to market everything from online menu plans to diet supplements, it can be hard not to spend money!
If you are on a budget, you might be able to save some cash by using a free diet program. These free diet plans will help you lose weight cheaply, and from the comfort of home.
When you first start out on your weight loss journey, it can be a good move to search for free diet programs online using your favorite search engine. Once you have located a few of these free diet plans, you will be able to pick the program that seems best suited to you.
Free diet programs are just that - free - so most have banner ads to help support the site. Sites use the advertising revenue for upkeep and maintenance expenses. These adverts will usually be on the same topic as the site that you are getting your free diet plan from, so may be of interest to you anyway!
Utilizing free diet programs is an easy, cheap way to help you with your weight loss attempts. These online programs will usually contain a mix of meal plans, calorie counters, and often they will even include discussion forums.
All of these features are usually combined in a user-friendly interface, so that even if you are new to using the internet, you should find it quite easy to negotiate. You could easily begin to use a free diet program today, and not have to teach yourself any new computer skills.
Calorie counters are another feature often offered by many plans. These programs help you search for a specific food, and then tell you the calorie count – they also help you add up the amount of calories you have consumed so that you can stay within your daily goal. Some of these programs are also able to show the number of calories you burn each day. This will help you determine if you have a calorie surplus or deficit.
Online meal plans are yet another excellent feature that free diet programs offer. These plans help to guide you as you make nutritious food choices and prepare healthy foods for yourself and your family. Using a free diet plan can be a great way to improve the nutritional content of your foods, or to find a substitute for an old favorite.
Discussion forums are one of the most frequently used features of any online meal plan, and free diet programs are no exception. You can enjoy chatting with other dieters who are experiencing the same challenges that you yourself are. You can discuss recipes, exercise plans, and how much water you're drinking. Online discussion forums are a great way to find support for your weight loss efforts. Losing weight always seems easier with someone else experiencing what you are.
Why not consider a free diet program to aid you in your weight loss efforts? With no investment, what do you have to lose? In the process, you can gain experience, information, and new friends, all without ever leaving home.
For more Free Diet Tips and to receive our FREE Fat to Fit Report from which you can learn some simple steps you can take to shed unwanted pounds, please visit http://www.theweightlosssite.net
Article Source: http://EzineArticles.com/?expert=Jane_Archer
If you are on a budget, you might be able to save some cash by using a free diet program. These free diet plans will help you lose weight cheaply, and from the comfort of home.
When you first start out on your weight loss journey, it can be a good move to search for free diet programs online using your favorite search engine. Once you have located a few of these free diet plans, you will be able to pick the program that seems best suited to you.
Free diet programs are just that - free - so most have banner ads to help support the site. Sites use the advertising revenue for upkeep and maintenance expenses. These adverts will usually be on the same topic as the site that you are getting your free diet plan from, so may be of interest to you anyway!
Utilizing free diet programs is an easy, cheap way to help you with your weight loss attempts. These online programs will usually contain a mix of meal plans, calorie counters, and often they will even include discussion forums.
All of these features are usually combined in a user-friendly interface, so that even if you are new to using the internet, you should find it quite easy to negotiate. You could easily begin to use a free diet program today, and not have to teach yourself any new computer skills.
Calorie counters are another feature often offered by many plans. These programs help you search for a specific food, and then tell you the calorie count – they also help you add up the amount of calories you have consumed so that you can stay within your daily goal. Some of these programs are also able to show the number of calories you burn each day. This will help you determine if you have a calorie surplus or deficit.
Online meal plans are yet another excellent feature that free diet programs offer. These plans help to guide you as you make nutritious food choices and prepare healthy foods for yourself and your family. Using a free diet plan can be a great way to improve the nutritional content of your foods, or to find a substitute for an old favorite.
Discussion forums are one of the most frequently used features of any online meal plan, and free diet programs are no exception. You can enjoy chatting with other dieters who are experiencing the same challenges that you yourself are. You can discuss recipes, exercise plans, and how much water you're drinking. Online discussion forums are a great way to find support for your weight loss efforts. Losing weight always seems easier with someone else experiencing what you are.
Why not consider a free diet program to aid you in your weight loss efforts? With no investment, what do you have to lose? In the process, you can gain experience, information, and new friends, all without ever leaving home.
For more Free Diet Tips and to receive our FREE Fat to Fit Report from which you can learn some simple steps you can take to shed unwanted pounds, please visit http://www.theweightlosssite.net
Article Source: http://EzineArticles.com/?expert=Jane_Archer
10 reasons diets fail
For every 100 dieters, one will maintain their weight loss after 5 years, which is the marker determining permanent weight loss to the medical community. Research indicates diets actually add pounds in the long run.
Why are diets so destructive to our weight and health? Here are some of the reasons.
1. Severe food restriction causes real hunger.
It's a fact that most diets last less than 72 hours. Hunger is a basic human urge. Man continues to survive (and has for thousands of years) because of the ability to cope with famine and scarcity of food. Hunger has been the powerful motivator for that survival.
2. A diet is an artificial plan which is different from your lifestyle.
Your new diet book has pages and pages of special recipes but you don't like to cook. Your diet says you must prepare all your food, but your job requires you to entertain clients. Only you can set the boundaries around eating and make them work within your lifestyle.
3. A diet is a temporary solution to a permanent problem.
The diet industry makes billions (yes! over $42 billion a year) by convincing people to follow a diet for a few weeks or months to solve lifelong problems of emotional eating, eating for the wrong reasons or eating food that is nutrition-less. Once a diet ends, the weight comes back because the problems and behaviors are still there. Maybe you squeezed yourself into the bridesmaid's dress in time for the wedding, but you still have the rest of your life ahead of you.
A first step toward success is to accept that there is no free ride. If you lose weight on a strict diet, you will always pay for it later.
4. A diet doesn't take into account your likes and dislikes.
If your diet prescribes cabbage soup and you don't like cabbage, you are in real trouble. Or perhaps it limits you to high protein foods but your body doesn't digest protein easily. Should you really eat in an artificial way that causes you pain and suffering?
No.
Look at the big picture and make the choices that support your goals. Following someone else's rules can also put you at risk for new health problems that you don't need.
5. A one-size-fits-all diet cannot possibly be useful to everyone.
You are unique. Different people need different amounts of protein, carbohydrates and fat to feel and perform at their best. No diet can guarantee that you will feel good while following it; no dietician or nutritionist can figure out what makes you feel energetic and balanced. Only you can determine what pattern of food intake keeps you feeling great.
6. Cravings are real.
The body produces cravings for a reason. There are real, productive cravings for things your body needs (like water), and there are self-defeating cravings that come from psychological causes. It's not hard to train yourself to recognize the differences and act accordingly. A little moderation goes a long way.
7. Diets set up feelings of deprivation and punishment.
The psychological aspects of dieting can be devastating. Diets are often used as self-torture, to "validate" deep-rooted negative feelings or chip away at your sense of worth. Remember, it's the diet that fails, not you.
8. Dieting puts the emphasis only on food.
A 1995 Baylor University study followed three groups of participants who wanted to lose weight over a two-year period: (1) the Diet Only group; (2) the Diet/Exercise group; and (3) the Exercise Only group. After 3 months, the Diet Only and Diet/Exercise groups had lost more than the Exercise Only group. The Exercise Only group showed a smaller loss of 4-8 pounds.
At the 12-month mark, the Diet Alone and Diet/Exercise groups again had lost more total weight than the Exercise Only group BUT they had gained back some weight from their 3-month mark. (In simple terms, they lost all the weight they were going to lose very quickly, in 3 months, and were now regaining the lost weight weight.)
At the 2-year mark, the Diet Only and Diet/Exercise groups were back at their original weight or MORE. The Exercise Only group was still losing weight. It's a variation on the Tortoise and the Hare. A good question might be, "Where do I want to be in two years?"
Putting the emphasis on food allows us to believe food is the issue and that, if we change food, we'll achieve permanent weight loss. This simply isn't true. Changing our behaviors with food is the key.
9. Dieting promotes weight loss, not fat loss.
The number on your scale may be going down with a severely restricted eating plan, but it is only a temporary change of the non-fat elements of your body (water, muscle, interstitial and organ tissue, and even blood volume). The real issue: Do you want lower the number on the scale or permanently burn fat?
Long-term health lies in fat loss, which can only occur at 1/2 to 2 pounds per week. This is why quick weight loss is always followed by quick weight gain.
10. Dieting leads to new problems or compounds old ones.
If you are concerned with your weight and health, you don't need new problems. Many popular diets cause fatigue, low energy, loss of sleep, depression, stress and erratic mood swings. Who needs that, especially when the dieting effort doesn't solve the weight issue in a permanent way?
Your best indicator that you are eating well is how you feel. Your best approach to weight loss is an individual one that takes your preferences, lifestyle, needs and attitudes into consideration.
Be kind to your body. It's the only one you'll ever have. Give it the fuel and exercise it needs on a consistent basis -- and it will stabilize at a comfortable, reasonable weight.
Pat Barone earned her title "America's Weight Loss Catalyst" by coaching thousands of clients toward permanent weight loss. Her status as an expert is heightened by her own personal weight loss success. Receive her free newsletter "The Catalyst" by visiting http://www.patbarone.com
Article Source: http://EzineArticles.com/?expert=Pat_Barones
Why are diets so destructive to our weight and health? Here are some of the reasons.
1. Severe food restriction causes real hunger.
It's a fact that most diets last less than 72 hours. Hunger is a basic human urge. Man continues to survive (and has for thousands of years) because of the ability to cope with famine and scarcity of food. Hunger has been the powerful motivator for that survival.
2. A diet is an artificial plan which is different from your lifestyle.
Your new diet book has pages and pages of special recipes but you don't like to cook. Your diet says you must prepare all your food, but your job requires you to entertain clients. Only you can set the boundaries around eating and make them work within your lifestyle.
3. A diet is a temporary solution to a permanent problem.
The diet industry makes billions (yes! over $42 billion a year) by convincing people to follow a diet for a few weeks or months to solve lifelong problems of emotional eating, eating for the wrong reasons or eating food that is nutrition-less. Once a diet ends, the weight comes back because the problems and behaviors are still there. Maybe you squeezed yourself into the bridesmaid's dress in time for the wedding, but you still have the rest of your life ahead of you.
A first step toward success is to accept that there is no free ride. If you lose weight on a strict diet, you will always pay for it later.
4. A diet doesn't take into account your likes and dislikes.
If your diet prescribes cabbage soup and you don't like cabbage, you are in real trouble. Or perhaps it limits you to high protein foods but your body doesn't digest protein easily. Should you really eat in an artificial way that causes you pain and suffering?
No.
Look at the big picture and make the choices that support your goals. Following someone else's rules can also put you at risk for new health problems that you don't need.
5. A one-size-fits-all diet cannot possibly be useful to everyone.
You are unique. Different people need different amounts of protein, carbohydrates and fat to feel and perform at their best. No diet can guarantee that you will feel good while following it; no dietician or nutritionist can figure out what makes you feel energetic and balanced. Only you can determine what pattern of food intake keeps you feeling great.
6. Cravings are real.
The body produces cravings for a reason. There are real, productive cravings for things your body needs (like water), and there are self-defeating cravings that come from psychological causes. It's not hard to train yourself to recognize the differences and act accordingly. A little moderation goes a long way.
7. Diets set up feelings of deprivation and punishment.
The psychological aspects of dieting can be devastating. Diets are often used as self-torture, to "validate" deep-rooted negative feelings or chip away at your sense of worth. Remember, it's the diet that fails, not you.
8. Dieting puts the emphasis only on food.
A 1995 Baylor University study followed three groups of participants who wanted to lose weight over a two-year period: (1) the Diet Only group; (2) the Diet/Exercise group; and (3) the Exercise Only group. After 3 months, the Diet Only and Diet/Exercise groups had lost more than the Exercise Only group. The Exercise Only group showed a smaller loss of 4-8 pounds.
At the 12-month mark, the Diet Alone and Diet/Exercise groups again had lost more total weight than the Exercise Only group BUT they had gained back some weight from their 3-month mark. (In simple terms, they lost all the weight they were going to lose very quickly, in 3 months, and were now regaining the lost weight weight.)
At the 2-year mark, the Diet Only and Diet/Exercise groups were back at their original weight or MORE. The Exercise Only group was still losing weight. It's a variation on the Tortoise and the Hare. A good question might be, "Where do I want to be in two years?"
Putting the emphasis on food allows us to believe food is the issue and that, if we change food, we'll achieve permanent weight loss. This simply isn't true. Changing our behaviors with food is the key.
9. Dieting promotes weight loss, not fat loss.
The number on your scale may be going down with a severely restricted eating plan, but it is only a temporary change of the non-fat elements of your body (water, muscle, interstitial and organ tissue, and even blood volume). The real issue: Do you want lower the number on the scale or permanently burn fat?
Long-term health lies in fat loss, which can only occur at 1/2 to 2 pounds per week. This is why quick weight loss is always followed by quick weight gain.
10. Dieting leads to new problems or compounds old ones.
If you are concerned with your weight and health, you don't need new problems. Many popular diets cause fatigue, low energy, loss of sleep, depression, stress and erratic mood swings. Who needs that, especially when the dieting effort doesn't solve the weight issue in a permanent way?
Your best indicator that you are eating well is how you feel. Your best approach to weight loss is an individual one that takes your preferences, lifestyle, needs and attitudes into consideration.
Be kind to your body. It's the only one you'll ever have. Give it the fuel and exercise it needs on a consistent basis -- and it will stabilize at a comfortable, reasonable weight.
Pat Barone earned her title "America's Weight Loss Catalyst" by coaching thousands of clients toward permanent weight loss. Her status as an expert is heightened by her own personal weight loss success. Receive her free newsletter "The Catalyst" by visiting http://www.patbarone.com
Article Source: http://EzineArticles.com/?expert=Pat_Barones
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