Observe The 5 Top Fat Loss Rules
It is a myth that "all diets work" and that the only problem is that people just can't keep the weight off after they lose it. Some people, women especially have bodies that are very resistant to weight loss and they never seem to be able to lose a pound in the first place.
As an experienced dieter I have tried many weight loss programs that just didn't work. I would follow the program rigorously but the scale would not move. On some of these diets, I could follow perfectly for months at a time and never lose a pound.
Biology has made it more challenging for women to lose weight. It is always easier for a man to lose weight because nature has programmed women to hold on to fat. That is because in the case of a famine, a woman not only has to be able to keep herself alive but she must also be able to keep any offspring alive. Biology has just made it more difficult for women. It's a fact of life.
But over the years I have learned quite a bit about what works to lose weight and what doesn't work. Here are the top five rules that I have come up with.
The first rule is fairly elementary, "Eat". Yes, eat at least three and even as many as 6 small meals every day. One reason is that it keeps you from getting over hungry, which stops you from gorging and another reason is that it keeps your metabolism going strong. Your body will start to conserve fat if it believes it's starving so the first rule is to Eat.
Second is to substitute quality for quantity. Empty calories that provide no decent nutritional value do nothing to fill you up and eating nutritionally void food is a guaranteed way to pack on the pounds. Cravings are often caused by a deficiency of vital nutrients so it is crucial to choose high quality, nutritionally dense foods. Stay away from the "white stuff', meaning white flour and white sugar.
The third rule is to have protein at every meal. There is a reason why high protein diets have been successful. It's not because they are especially nutritious but rather because protein does not cause sugar spikes and it is digested slower than carbohydrates, especially simple carbohydrates. Therefore, when you add protein you don't get anywhere near as hungry and you don't eat nearly as much.
The fourth rule is to be picky about the carbohydrates that you eat. Simple carbs, such as baked goods made with white flour and anything that is pure sugar will just send your blood sugar soaring and that makes you hungry again in a very short time. It will also go straight to your fat deposits, as it adds no nutritional advantage. Complex carbs, such as whole grains and vegetables have fiber, which keeps your digestive system running smoothly and they also provide excellent nutrition.
The fifth rule is to start moving. Start an exercise program. Start walking and take the stairs. You can begin slow and move up to a more challenging program as you become stronger but if you want to lose weight and keep it off long-term exercise is critical.
It will probably be that you'll have to work at it. Few people with weight problems solve them once and for all for and never have to deal with it again, but if you follow these rules the majority of the time, you will lose weight and you will be able to keep it off. - 17273
As an experienced dieter I have tried many weight loss programs that just didn't work. I would follow the program rigorously but the scale would not move. On some of these diets, I could follow perfectly for months at a time and never lose a pound.
Biology has made it more challenging for women to lose weight. It is always easier for a man to lose weight because nature has programmed women to hold on to fat. That is because in the case of a famine, a woman not only has to be able to keep herself alive but she must also be able to keep any offspring alive. Biology has just made it more difficult for women. It's a fact of life.
But over the years I have learned quite a bit about what works to lose weight and what doesn't work. Here are the top five rules that I have come up with.
The first rule is fairly elementary, "Eat". Yes, eat at least three and even as many as 6 small meals every day. One reason is that it keeps you from getting over hungry, which stops you from gorging and another reason is that it keeps your metabolism going strong. Your body will start to conserve fat if it believes it's starving so the first rule is to Eat.
Second is to substitute quality for quantity. Empty calories that provide no decent nutritional value do nothing to fill you up and eating nutritionally void food is a guaranteed way to pack on the pounds. Cravings are often caused by a deficiency of vital nutrients so it is crucial to choose high quality, nutritionally dense foods. Stay away from the "white stuff', meaning white flour and white sugar.
The third rule is to have protein at every meal. There is a reason why high protein diets have been successful. It's not because they are especially nutritious but rather because protein does not cause sugar spikes and it is digested slower than carbohydrates, especially simple carbohydrates. Therefore, when you add protein you don't get anywhere near as hungry and you don't eat nearly as much.
The fourth rule is to be picky about the carbohydrates that you eat. Simple carbs, such as baked goods made with white flour and anything that is pure sugar will just send your blood sugar soaring and that makes you hungry again in a very short time. It will also go straight to your fat deposits, as it adds no nutritional advantage. Complex carbs, such as whole grains and vegetables have fiber, which keeps your digestive system running smoothly and they also provide excellent nutrition.
The fifth rule is to start moving. Start an exercise program. Start walking and take the stairs. You can begin slow and move up to a more challenging program as you become stronger but if you want to lose weight and keep it off long-term exercise is critical.
It will probably be that you'll have to work at it. Few people with weight problems solve them once and for all for and never have to deal with it again, but if you follow these rules the majority of the time, you will lose weight and you will be able to keep it off. - 17273
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