Sometimes it seems there are as many different weight loss
schemes as there are people wanting to lose weight. But not all of them
are safe, or even effective. Here is a rundown of some things you should
avoid at all costs if you are serious about losing weight.
Skipping Exercise
The two biggest causes of overweight are lack of activity and eating the wrong things - not eating too much as you may have thought. We'll take a look at how not to eat below, but first let's talk about exercise.
The modern world, with its automobiles, desk jobs, and television just doesn't get people up and moving very much. Not only has this had an effect on the ability to keep weight off, it can have some serious health consequences, too, from increased incidence of pain and postural distortion to risk of life-threatening deep vein thrombosis.
For optimum health, it has been recommended to get at least 30 minutes of physical activity every day. For many people, even with good intentions, that is an intimidating amount. But here's the thing they don't realize: it doesn't have to be all in one lump.
In fact, studies have shown that those who are active throughout the day are most healthy, while those who sit all day and then hit the gym for half an hour don't have the same level of reduced risk of heart attack, diabetes, and stroke. Studies have also verified that getting ten minutes of exercise three times a day is just as effective as one thirty minute session, as long as they're of the same intensity.
Exercise builds muscle, which burns more calories, so preserving your muscle tone while you are losing weight is important. Otherwise, you'll lose both muscle and fat, which can lead to a slowing of your metabolism as well as a "skinny fat" appearance.
Even if you are very out of shape, you can begin adding more physical activity into your day. Take a ten minute walk on your lunch break or in the evening. Get yourself moving and you will find your endurance improves rapidly.
Very Low Calorie Diets
As mentioned above, many people who are overweight aren't really eating too much; it's the poor quality, non-nutritious food that they consume which is making them fat. But it is still important not to consume more calories than you are burning.
Don't go too low, though. If you aren't giving your body enough calories to maintain its normal processes, your metabolism will slow down to conserve energy. You will notice that you're no longer losing weight, and you may experience symptoms like headaches and digestive disturbances.
You'll also be damaging your health. Your body will start to consume muscle in order to provide the energy it needs, you'll experience symptoms of nutrient deficiencies, and you could even face organ damage.
It's much smarter to eat a reasonable amount of healthy food. Give your body what it needs to be healthy. This, along with regular exercise, will rev up your metabolism so you burn more calories, even at rest.
Yo-Yo Dieting
Permanent weight loss depends on making lifestyle changes. A diet isn't something you do for a while, until the weight is off, and then go back to your former habits. You will just gain the weight back. For some people, particularly those with only a few pounds to lose, a strict diet followed by a return to normal eating may work, but it's never the best strategy.
Studies have shown that weight cycling contributes to a depressed immune system and increased risk of heart disease. There is a connection with increased incidence of cancer, since the immune system isn't as able to deal with mutated cells.
The combination of yo-yo dieting and very low calories can lead to a permanently sluggish metabolism, making it even harder to lose weight or keep it off in the future. Repeatedly losing and gaining weight is also bad for your emotional health. You'll start to feel like a failure and your body image will plummet.
Diet Pills
There are a number of products on the market, both prescription and over the counter, which are intended to help speed fat loss. These should be avoiding in most cases because they can have very dangerous side effects.
Most of them work by increasing the heart rate using stimulant ingredients. Especially in long term use, this can lead to heart damage even in those who previously did not have a heart condition. It's just too great a risk to take.
They're not particularly effective, either. The metabolism boost you get isn't much more than you get from exercise alone, and you aren't getting any additional benefit. Products without stimulants are safer, but even less effective. Leave the diet pills on the shelf.
Hypnosis
Hypnosis for weight loss is something that has been around for quite some time. It purports to use the power of your own mind to influence your appetite and your body's metabolism. It's available in private sessions, through workshops, and with audio or video programs.
Most programs involve multiple sessions over a period of eight to ten weeks in order to be effective. Though studies are few, and their reliability questionable due to the difficulty of controls, there is no evidence that a single hypnosis session has any effect on weight.
It is possible that hypnosis may influence your behavior so that you think differently about food, causing you to make more intelligent choices. However, you could probably achieve the same thing without the hypnosis step, simply by committing yourself to changing your thought patterns.
There's really no harm in trying this approach, so if you'd like to add it to your arsenal of healthy eating and exercise, by all means go ahead. Choose your hypnotist or hypnosis system carefully, after doing your research. Look for positive independent reviews and a reputable hypnotist or company.
Avoid anyone that guarantees you will lose a specific amount of weight, and don't spend a lot of money.
Skipping Exercise
The two biggest causes of overweight are lack of activity and eating the wrong things - not eating too much as you may have thought. We'll take a look at how not to eat below, but first let's talk about exercise.
The modern world, with its automobiles, desk jobs, and television just doesn't get people up and moving very much. Not only has this had an effect on the ability to keep weight off, it can have some serious health consequences, too, from increased incidence of pain and postural distortion to risk of life-threatening deep vein thrombosis.
For optimum health, it has been recommended to get at least 30 minutes of physical activity every day. For many people, even with good intentions, that is an intimidating amount. But here's the thing they don't realize: it doesn't have to be all in one lump.
In fact, studies have shown that those who are active throughout the day are most healthy, while those who sit all day and then hit the gym for half an hour don't have the same level of reduced risk of heart attack, diabetes, and stroke. Studies have also verified that getting ten minutes of exercise three times a day is just as effective as one thirty minute session, as long as they're of the same intensity.
Exercise builds muscle, which burns more calories, so preserving your muscle tone while you are losing weight is important. Otherwise, you'll lose both muscle and fat, which can lead to a slowing of your metabolism as well as a "skinny fat" appearance.
Even if you are very out of shape, you can begin adding more physical activity into your day. Take a ten minute walk on your lunch break or in the evening. Get yourself moving and you will find your endurance improves rapidly.
Very Low Calorie Diets
As mentioned above, many people who are overweight aren't really eating too much; it's the poor quality, non-nutritious food that they consume which is making them fat. But it is still important not to consume more calories than you are burning.
Don't go too low, though. If you aren't giving your body enough calories to maintain its normal processes, your metabolism will slow down to conserve energy. You will notice that you're no longer losing weight, and you may experience symptoms like headaches and digestive disturbances.
You'll also be damaging your health. Your body will start to consume muscle in order to provide the energy it needs, you'll experience symptoms of nutrient deficiencies, and you could even face organ damage.
It's much smarter to eat a reasonable amount of healthy food. Give your body what it needs to be healthy. This, along with regular exercise, will rev up your metabolism so you burn more calories, even at rest.
Yo-Yo Dieting
Permanent weight loss depends on making lifestyle changes. A diet isn't something you do for a while, until the weight is off, and then go back to your former habits. You will just gain the weight back. For some people, particularly those with only a few pounds to lose, a strict diet followed by a return to normal eating may work, but it's never the best strategy.
Studies have shown that weight cycling contributes to a depressed immune system and increased risk of heart disease. There is a connection with increased incidence of cancer, since the immune system isn't as able to deal with mutated cells.
The combination of yo-yo dieting and very low calories can lead to a permanently sluggish metabolism, making it even harder to lose weight or keep it off in the future. Repeatedly losing and gaining weight is also bad for your emotional health. You'll start to feel like a failure and your body image will plummet.
Diet Pills
There are a number of products on the market, both prescription and over the counter, which are intended to help speed fat loss. These should be avoiding in most cases because they can have very dangerous side effects.
Most of them work by increasing the heart rate using stimulant ingredients. Especially in long term use, this can lead to heart damage even in those who previously did not have a heart condition. It's just too great a risk to take.
They're not particularly effective, either. The metabolism boost you get isn't much more than you get from exercise alone, and you aren't getting any additional benefit. Products without stimulants are safer, but even less effective. Leave the diet pills on the shelf.
Hypnosis
Hypnosis for weight loss is something that has been around for quite some time. It purports to use the power of your own mind to influence your appetite and your body's metabolism. It's available in private sessions, through workshops, and with audio or video programs.
Most programs involve multiple sessions over a period of eight to ten weeks in order to be effective. Though studies are few, and their reliability questionable due to the difficulty of controls, there is no evidence that a single hypnosis session has any effect on weight.
It is possible that hypnosis may influence your behavior so that you think differently about food, causing you to make more intelligent choices. However, you could probably achieve the same thing without the hypnosis step, simply by committing yourself to changing your thought patterns.
There's really no harm in trying this approach, so if you'd like to add it to your arsenal of healthy eating and exercise, by all means go ahead. Choose your hypnotist or hypnosis system carefully, after doing your research. Look for positive independent reviews and a reputable hypnotist or company.
Avoid anyone that guarantees you will lose a specific amount of weight, and don't spend a lot of money.
Gideon J. helps many people to achieve their desire for weight loss and host most of his teachings at http://weightlosschart.info/
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