Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to daily problems such as weight loss, bodybuilding, and other health/fitness related topics. However , sometimes you have to step back from the science and appear at the big picture to help bring people back into focus, so they can view the forest for the trees, so to speak.
For many individuals reading this article, finding an effective diet plan that works most of the time must seem because complicated as nuclear physics. Decades, but there are a bewildering number of options for diets out there. High fat or any fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the over diet scenarios to add to the dilemma. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I am going to attempt to change all that.
There are some general guidelines, rules of thumb, and ways of seeing a diet program that will allow you to decide, once and for all, if it’s the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, “lose one hundred lbs. in 20 days, inch guide of some sort. However , if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering tips on how to take the first steps to deciding the best diet for you that will result in permanent weight loss, then this is the article which could change your life…
Does your diet move “The Test”?
What is the number one reason diets fail long term; above all else? The main reason is… drum roll… deficiencies in long term compliance. The numbers have a tendency lie; the vast majority of people who lose weight will certainly regain it – and often go beyond what they lost. You knew that already didn’t you?
Yet, exactly what are you doing to avoid it? Here is another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you eat – the well accepted “calories in calories out” mantra : will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diet plans, low fat high carb diets, all manner of fad diets – it basically does not matter in the short term.
If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you can lose some weight. Studies generally discover any of the commercial weight loss diets can get approximately the same amount of weight away after 6 months to a year. For instance , a recent study found the Atkins’ Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet, were all equally effective. (1)
Other studies comparing other popular diets have come to essentially the same conclusions. For example , a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Area Diet, found them to be basically the same in their ability to take bodyweight off after one year. (2)
Recall what I said about the number one cause diets fail, which is a lack of conformity. The lead researcher of this recent study stated:
“Our trial found that adherence level rather than diet plan type was the primary predictor associated with weight loss”(3)
Translated, it’s not which usually diet they chose per se, but their ability to actually stick to a diet that will predicted their weight loss success. I could just see the hands going up at this point, “but Will, some diets should be better than others, right? ” Are some diets better then others? Completely. Some diets are healthier after that others, some diets are much better at preserving lean body mass, some diet programs are better at suppressing appetite – there are many differences between diets. However , while most of the popular diet programs will work for taking weight off, what exactly is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.
What is a diet?
A diet is really a short term strategy to lose weight. Long term weight reduction is the result of an alteration in life-style. We are concerned with life long weight management, not quick fix weight loss here. I can’t stand the term diet, as it represents a short term attempt to lose weight vs . a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will provide you with the information on how to do that here and now for no charge.
For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a day. You will lose plenty of weight. Will it be healthy? Nope. Can the weight stay off once you are done with this diet and are then forced to return to your “normal” way of eating? Not a chance. Will the weight you lose originate from fat or will it be muscle, drinking water, bone, and (hopefully! ) several fat? The point being, there are many diets out there that are perfectly capable of obtaining weight off you, but when thinking of any eating plan designed to lose weight, you have to ask yourself:
“Is this a way of eating I can follow long term? inch
Which brings me to my check: I call it the “Can I eat that way for the rest of my life? ” Test. I know, it does not exactly roll off your tongue, but it gets the point across.
The lesson here is: any nutritional plan you pick to lose weight must be section of a lifestyle change you will be able to follow – in one form or another : forever. That is, if it’s not a way of eating you can comply with indefinitely, even with you get to your target weight, then it’s worthless.
Thus, many trend diets you see out there are instantly eliminated, and you don’t have to worry about all of them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of consuming. Going from “their” way of eating back to “your” way of eating after you reach your target weight is really a recipe for disaster and the reason for the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and only dedication to a lifestyle change is going to keep the fat off long term. I realize that’s not what most people want to listen to, but it’s the truth, like it delete word.
The statistics don’t lie: obtaining the weight off is not the toughest part, keeping the weight off is! If you take a close look at the many popular fad/commercial diets out there, and you are truthful with yourself, and apply our test above, you will find most of them no longer appeal to you as they once did. Additionally, it brings me to an example that will adds additional clarity: If you have diet A that will cause the most weight reduction in the shortest amount of time but can be unbalanced and essentially impossible to follow along with long term vs . diet B, that will take the weight off at a sluggish pace, but is easier to follow, well balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you might have gained back all 30 pounds, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs three months after that and the weight stays off by the end of that year, which is the greater diet?
If you don’t know the answer to individuals questions, you have totally missed the point of this article and the lesson it’s wanting to teach you, and are set up for failure. Go back and read this section once again… By default, diet B is exceptional.
Teach a man to Fish…
A well known Chinese Proverb is – Give a man a fish and you feed him for a day. Teach a man to fish and you feed your pet for a lifetime.
This expression fits flawlessly with the next essential step in to best decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Can the diet rely on special bars, shakes, supplements or pre-made foods they provide?
Let’s do another diet The vs . diet B comparison. Diet A is going to supply you with their meals, as well as their special drink or even bars to eat, and tell you precisely when to eat them. You will drop – say – 30 pounds in two months. Diet B is going to attempt to help you learn which food items you should eat, how many calories you should eat, why you need to eat them, plus generally attempt to help teach you tips on how to eat as part of a total lifestyle change that will allow you to make informed choices about your nutrition. Diet N causes a slow steady weight loss associated with 8 -10 lbs per month for your next 6 months and the weight stays off because you now know how to consume properly.
Recall the Chinese saying. Both diets will assist you to lose weight. Only one diet, however , will teach you tips on how to be self-reliant after your encounter is over. Diet A is easier, to make sure, and causes faster weight loss than diet B, and diet B takes longer and requires several thinking and learning on your part. However , when diet A is over, you are right back where you started and also have been given no skills to seafood. Diet companies don’t make their own profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them once you gain all the weight back.
Hence, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without having their help and/or rely on their particular shakes, bars, cookies, or pre-made foods, is another diet you can remove from your list of choices.
Diet plans that offer weight loss by drinking their item for several meals followed by a “sensible dinner; ” diets that allow you to eat their special cookies for most foods along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made foods, are of the diet A variety covered above. They’re easy to follow yet destined for failure, long term. They all fail the “Can I eat that way for the rest of my life? ” test, unless you really think you can eat cookies and shakes for the rest of your life… Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to consume, it’s a loser for long term weight loss and it should be avoided.
The missing link for long term weight loss
We now make our way to another check to help you choose a nutrition program for long term weight loss, and it does not in fact involve nutrition. The missing link for long term weight loss is workout. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers to get long term weight loss from the very begin. Any program that has its concentrate on weight loss but does not include an extensive exercise plan is like buying a car with out tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably discover these people were consistent with their diet and exercise plans. (4)
I am not going to listing all the benefits of regular exercise here, yet regular exercise has positive effects on your metabolic process, allows you to eat more calories though be in a calorie deficit, and may help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well recognized, so I won’t bother adding all of them here. Here is more info in regards to estromen take a look at our site.
The bottom line here is, (a) should you have any intentions of getting the most from the goal of losing weight and (b) plan to keep it off long term, routine workouts must be an integral part of the weight loss technique. So , you can eliminate any program, be it book, e-book, clinic, and so forth that does not offer you direction and help with this essential part of long term weight reduction.