The Big Picture Weight Loss

For most people reading this article, find an effective diet, which handles most of the time is apparently as complex as quantum physics. It is not, but it is a confusing choice of diets out there. High-fat or fat? High-carb or no carbs? The proteins or protein? To make matters worse, it has a million variations and combinations of the above scenarios diet to increase the confusion. It seems endless and causes many to throw their hands in frustration and give up. In this article I will try to change everything. There are general guidelines, rules, and ways of looking at a diet program that will let you decide once and for all whether the arrangement that suits you. You may not always like what I say and you should be under no illusion that this is another quick fix, "lose 100 pounds. In 20 days, the "Guide of some sort. However, if you are sick and tired of being confused, tired of carrying the weight only to put it back, and tired of wondering how to take the first steps to determine the right diet for you which will result in losing weight permanently , then this is the item that could change your life ... Is it necessary to be a scientist to apply what we learn here? N A mind reader or clairvoyant? N A nutritionist or a doctor? Not at all. What you need to be open minded and willing to learn some key concepts that will help you sort through the confusion. You will be able to apply what you learned here to any diet you are considering and decide whether it makes sense, once and for all! The process is neither easy nor quick, but I never promised any of those things ... This article focuses not on specific diets, but you learn to adopt a logical approach and some common sense to choose a nutritional plan for weight loss long life. If you are willing and able to make a paradigm shift, we must continue. Is the diet pass "Test"? What is the number one reason diets fail long term, above all else? The number one reason for a lack of respect in the long term. The numbers do not lie, the vast majority of people who lose weight will find it - and often beyond what they lost. You knew it not? But what do you do to avoid it? Here's another reality check: almost any diet you choose which follows the basic concept of "burn" more calories than you eat - it is well accepted "calories in calories out" mantra - you will lose weight . To some extent, they all work: Atkins-style, no carb diets, low fat high carbohydrate diets, all kinds of fad diets - it just does not matter Short term. If your goal is to lose weight quickly, then choose one and follow it. I guarantee you will lose weight. Studies tend to be one of the trade regimes of weight loss are approximately the same amount of weight after 6 months to a year. For example, a recent study has shown the Atkins diet, the Slim-Fast plan, Weight Watchers Pure Points Program and Eat Rosemary Conley Slim diet itself were equally effective. (1) Other studies compared to other popular diets are now essentially the same conclusions. For example, a study comparing the Atkins diet, Ornish diet, Weight Watchers and the Zone Diet, said that they were essentially the same capacity as the weight off after one year. (2) Remember what I said about the number one reason diets fail, what a disrespect. The principal investigator of the study, said recently: "Our experiments showed that the level of compliance rather than the type of regime was the main predictor of weight loss" (3) Translated, this is not the plan they choose, but their ability to actually stick to a plan that predicts their success in weight loss. I see your hands up now, "but there must diets are better than others, right?" Are some diets better than others? Of course. Some diets are healthier than others, some diets are better for preserving lean body mass, some diets are better suppression of appetite - there are many differences between the plans. However, while most of the popular diets work for weight loss, what is clear is that adherence to food is the most important in maintaining long term weight. What a diet? A diet is a short-term strategy to lose weight. weight loss long term is the result of a change of lifestyle. We are concerned about weight control throughout, no rapid weight loss patch. I do not like the word diet, because it is a shortsighted attempt to lose weight for a change of lifestyle. Want to lose a lot of weight fast? Heck, I'll give you information on how to do it here and now without charge. The next 90-120 days eat 12 scrambled egg whites, a whole grapefruit and a gallon of water twice a day. You lose a lot of weight. E 'healthy? Nope. Will the weight stay off after you've done this diet and then forced to return to "normal" way to eat? It is no accident. You can lose weight from fat or muscle, water, bone, and (hopefully) on fat? The point is that there are many diets out there who are perfectly able to get the weight off you, but if you look at all the eating plan to lose weight, you need to ask: "And 'this way of eating that I can follow in the long term?" Which brings me to my experience: I call it the "I can eat this way for the rest of my life?" Test. I know this is not exactly sticking out his tongue, but it gets the point across. The lesson here is: everything you nutritionally trying to lose weight should be part of a lifestyle change, you will be able to follow - in one form or another - forever. That is, if there is a way of eating, can continue indefinitely, even after reaching their ideal weight, then it is useless. Therefore, how many plans you see are immediately eliminated, and you do not have to worry about. The question is not whether the plan is effective in the short term, but if the plan can continue indefinitely as a way throughout the meal. Going from "their" way of eating back to "their" way of eating after you reach your ideal weight is a recipe for disaster and the cause of the syndrome well-established regime of yo-yo. Bottom line: There are no shortcuts, no free lunch, and only a commitment to a change in lifestyle will keep the fat from long-term. I know this is not what most people want to hear, but it's true, like it or not. Statistics do not lie: to get the weight down is the hardest part, keeping the weight off! If you take a look at the many known ADF / trade regimes there and you're honest with yourself, and use my above test, you will find most of them no longer appeal to you as they did before. It brings me to an example that adds clarity: If you have a system that cause the most weight in the shortest possible time, but is unbalanced and practically impossible to follow long term vs. diet B, which will have weight in a wide slower pace, but it is easier to follow, balanced, healthy, and something that you can meet year after year, which is better? If Plan A receives £ 30 from you in 30 days, but next year you get all 30 pounds, but food B receives £ 20 from you within the next 3 months, with another 20 March £ months after the weight stays off at the end of this year, which is a better diet? If you do not know the answer to these questions, you have totally missed the purpose of this article and the lesson is taught, and are doomed to failure. Re-read this section again ... By default, the plan B is greater. Teach a man to fish ... A well known example is the Chinese proverb; Give a man a fish and you feed him for a day. Teach him to fish and you feed him for life. This expression is well suited to the next necessary step, how to decide what they are eating plan you should follow to lose weight permanently. Can a diet plan you are considering a long time you learn to eat or spoon-feed you information? I can count on a special diet bars, shakes, supplements, or the food offer finished? Make another Diet A vs. B comparison A regime that will give your food and special drink or bars to eat, and tell you exactly when to eat. Lose - say - 30 pounds in two months. Diet B will try to help you learn what foods to eat, how many calories you need to eat, why you need to eat, and generally try to help you learn to eat as part of a change in lifestyle that the total allows you to make informed decisions about your diet. Diet B causes a slow weight loss and regular -10 8 kg per month for the next 6 months and the weight stays off because I know how to eat properly. Remember the Chinese proverb. Both plans will help you lose weight. Only a regime, however, learn to be independent in his experience is complete. A diet is easier to be strong, and causes weight loss faster than Plan B, and diet B takes longer and requires you to think and learn. However, when the diet is an advantage, you're right where you started and had no skills to fish. Diet companies do not make their profits by learning the fish that make their money by giving you a fish if you have to rely on them indefinitely or return after gaining all the weight back. So, Plan B is greater than what you can succeed where other diets have failed, with the knowledge that can be applied to long term. diet programs that try to spoon feed a diet without trying to teach yourself to eat without assistance and / or rely on their rods, bars, biscuits or pre-made foods, is another plan, you can eliminate from your list of options . diet plans, which offer many products for weight loss drink after a meal "sensible dinner" diet you can eat special cookies, most meals, and their pre-planned menus or diets that try to go out to eat their bar, drink or ready meals, have a variety of diets as above. They are easy to follow, but a failure in the long term. They can not all be "Can I eat this way to end my life?" test, unless you really can not eat cookies and shakes for the rest of your life. Bottom line here is, if you are using a nutritional approach to lose weight, be it a book, class, clinic, or e-book, you learn not to eat, is a loser for weight loss long term and must be avoided. The missing link in long-term weight loss Let's make our way to another test to help you choose a nutrition program for weight loss long term and does not involve nutrition. The missing link in weight loss long term exercise. Exercise is the key component of weight loss long term. Many diet programs does not contain an exercise component, which means to lose weight loss long term from the beginning. Any program that has focused on weight loss, but does not include a comprehensive exercise plan is like buying a car without wheels, or a plane without wings. Those who have managed to keep the weight off massively joined the exercise in their lives, and studies that focus on people who have successfully lost weight and kept off ever find these people were consistent with their diet and plan exercise. (4) I'm not going to list all the benefits of regular physical activity here, but regular physical activity positively influences the metabolism, you eat more calories you still have a calorie deficit, and can help maintain lean body mass (LBM), which is important for your health and metabolism. Many health benefits of regular exercise are well known, so I do not care to add here. The most important thing here is that (a) if you are going to get the best goal of losing weight and (b) plan to keep it off long-term, regular exercise is part of a strategy for weight loss. So, you can delete any program, be it a book, e-books, clinic, etc., which does not provide direction and help in this vital part of weight loss long term. Side Bar: A word about exercise: Any exercise is better than no exercise. But as the plans of the Diet, are not all created equal, and many people often choose the wrong type of exercise to maximize their efforts to lose weight. For example, they do aerobics exclusively and ignore the drive against resistance. Resistance training is an important component of fat loss as it strengthens muscles important to your metabolism, increase energy 24 hours, and has health benefits beyond aerobics. The reader will also note that I said above is not fat loss weight loss. Although I use "weight loss throughout the term of this article, I do it only because it is a colloquial term most people understand. But the real purpose and objectives of a properly constituted diet and exercise plan should be on fat loss, not weight loss. Focusing on weight loss, which may include loss of muscle substance, the water and even bone, and fat is the wrong approach. To lose fat and keep all important muscle mass (LBM), is the purpose and method of achieving this can be found in my e-book (s) on the topic and is beyond the scope this section. Bottom line: The kind of exercise, this exercise intensity, duration of exercise, etc., are important variables here when you try to lose fat while preserving (LBM). Psychology 101, long term weight loss Many diet programs out there do not solve the psychological aspect of why people fail at weight loss long term. However, there are few studies that should be considered just that. In many ways, the psychological loss is the most important long-term weight, and probably underestimated component. Studies that compare the psychological characteristics of people who have kept the weight off for people who are re-releases are clear differences between the two groups. For example, in a study that examined 28 obese women who lost weight but regained the weight they had lost, compared to 28 obese women who had previously lost weight and maintained their weight is less than one year and 20 women with stable weight within a healthy weight, which is back in women : • If a tendency to evaluate self-esteem in terms of weight and shape • If the lack of vigilance in regard to weight control • have a dichotomous thinking style (black and white) • If a trend to use food to regulate mood. The researchers concluded: "The results suggest that psychological factors may provide an explanation of why many people with obesity regain weight after successful weight loss." This survey was conducted in particular women, reflecting some of the specific psychological problems of women - but make no mistake here - the men also have their own psychological problems that can sabotage their efforts in the long term weight loss. (6) Other studies of men and women find the psychological characteristics such as "be realistic weight goals, poor coping skills and problem solving, and low self-efficacy," often fail to predict the weight loss long term. (7) Moreover, the traits common to people who have had successful weight loss long term include "... the internal motivation to lose weight, social support, improved coping strategies and capacity manage stress, self-efficacy, autonomy, assuming responsibility, the forces of life and, in general, more and psychological stability. "(8) The main point of this section is to show that psychology plays an important role in determining whether people are successful with weight loss long term. If not addressed in the context of the general plan may be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately address and should not expect that. However, health programs usually try to help with goal setting, motivation and support. If you look in the above lists of groups that could not maintain their weight long term, we know that these issues will be addressed through counseling, support groups, etc. Do not expect any weight loss program to cover issue properly, but that counts for programs seeking to provide support, the establishment of objectives and resources that staying the course. "There's a sucker born every minute" So why do not you see this kind of honest information about the realities of weight loss long term more often? Let's be honest here, the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle someone reading this article actually followed, and sent to millions of people who followed, said the producer of such products could be in financial trouble quickly. But they also know - that man said - "there's a sucker born every minute", so I doubt they will be kept up at night worrying about the effects that me or this article will have on their activities. So let's recap what you've learned here: reality an overview of permanent weight loss and how you can watch a program of weight loss and decide for yourself whether it's for you based on what is mentioned above: • permanent weight loss is not to find a diet silver bullet, but a commitment to lifestyle changes involving diet and exercise • Any weight loss program you choose must pass the "I can eat this way for the rest of my life?" Test • The weight loss program ultimately decides that he must learn to eat and be independent so you can make long term decisions about your diet. • weight loss program you choose not to leave depends commercial bars, shakes, supplements, or food over, with the long-term success. • The weight loss program you choose should be a component of effective exercise. • The weight loss program you choose should try to help with motivation, goal setting and support, but can not be a substitute for psychological counseling if necessary. Conclusion I would like to take this last paragraph to add some extra points and clarity. To begin with, the advice above is not for everyone. It is not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who enjoy the quite radical changes in their diet, "off season" and "pre-competitive", and as well on. This product is intended for those who have medical problems that may be on a special diet to treat or manage a specific medical condition. This article is intended for the average person who wants to get Yo-Yo Diet Merry-go-round once and for all. As it is probably 99% of the population, it will cover millions of people. People should not be scared out of my "must eat more" advice. This does not mean that you are the rest of your diet and do not have anything, but I look forward to hunger. What does, however, you must learn to eat properly, even if you reach your goal weight, and therefore would not eat a huge departure as you are eating to lose weight before. Once you get your ideal weight - and / or levels of body fat goal - it will go towards the maintenance phase, which usually has more calories and food choices, even a few, like a slice of pizza or whatever. Maintenance plans are a logical extension of the power that you used to lose weight, but they are not based on the diet you have chosen as the focus on the first lap! Whichever program you choose, use the above "package" approach that will keep you on track to lose weight long term.