Do not diet if you want to keep the pounds off for good. Sounds a little crazy right? Truth is, the media heavily influences people’s actions. For example, when Beyonce said she lost 20 lbs in 10 days from going on the all liquid lemon diet, everyone tried it. Even I was one of those people. And, if you are like the majority of Americans, you have tried dieting at some point in time. Maybe even more than once.
Studies have found that people who diet will initially lose weight but end up gaining all the weight back. This is because people are dieting all wrong. Dieting means calorie deprivation. However, the proper way to lose weight and keep the pounds off for years is by tracking the foods and drinks you put in your body, and by cutting back on sugars, salts, fats, and processed foods, rather than trying to eliminate them entirely at once.
Know What You’re Consuming
The one thing that is very important to remember is that just because you get something that is classified as healthy, does not mean that it is healthy. For example, salads are classified as healthy and people feel like eating a salad makes them healthy.
While vegetables are healthy, salads tend to be high in calories and not very healthy because of all the added non-vegetables, along with the type of salad dressing. Salads can be over 1,000 calories, which is half the number of calories a person should typically consume in one day.
Thus, the best rule to abide by is to go straight to the ingredients label before you eat or drink anything. You will be surprised by how much you are putting in your body. In fact, many foods and drinks in the U.S. are not good for your health.
High fructose corn syrup is a common active ingredient found in many foods and drinks. Research has linked high fructose corn syrup consumption to health issues such as diabetes and heart disease, as well as being a contributing factor to the obesity epidemic. High fructose corn syrup, sugars, salts, and fats, all contribute to health diseases and should be consumed very moderately.
How To Keep The Pounds Off
The number one New Year’s resolution that people have is to lose weight. Yet, less than 10% of people fulfill this resolution of losing weight because they choose a restrictive dieting plan rather than a gradual plan.
UCLA published several studies stating that dieting does not work. Yet, people continue to do them. According to UCLA research, genes have a big role in determining body shape and metabolism. As a result, genes are the reason why “dieting” seems to work for some people but not all.
Aside from genes, the brain has a big role in the success of dieting. Dieting causes the brain to change and have a more intense response towards food. The neurological changes of the brain is why even the most determined people give in and do not lose weight.
The neurological changes to the brain make food more appealing and taste better. When the body has become so accustomed to things like donuts, and then you try to never have donuts again, whenever you see a donut you will feel an overwhelming rush to consume it.
Dieting even changes the body’s hormones. Dieting causes the body to need more calories in order to feel full, which is another contributing factor to why people can never keep off the weight. Of course, cutting back on calories in any form will result in weight loss. But, the way to keep the weight off and stop the weight from coming back is through food moderation and exercise, specifically, more cardio exercise if your body holds a lot of fat.
The Proper Routine
Food moderation means cutting back on sugars, salts, fats, and processed foods and drinks, and consuming more natural, unprocessed foods and low-calorie drinks. Meal preparation and carrying around a water bottle helps with food moderation.
Studies have even proven that reversing the order that you consume food, meaning eating dessert first, helps with food moderation and feeling fuller. Eating starch based desserts first makes people more health cautious and, as a result, consume fewer calories.
Exercise, specifically cardio, helps to drop weight and burn fat. Results will vary from person to person because the more fat a person has, the quicker that person should be able to drop the weight than someone who does not have as much fat.
However, simply referring to the number on the scale does not define the true measure of your health because muscle weighs more than fat. So, a good indicator would be how you look in the mirror. Body rolls or being able to grab large sections of the body are indicators that there is visceral fat that can be lost.
Getting rid of visceral fat will improve your overall health and prolong your life. So, do not diet. Cut back on sugar, salt, and fat in foods and drinks, exercise more, increase your cardio, and you will see lasting results.