Thursday, August 13, 2009
Many people prone to weight loss with good intentions to keep out until they reach their goals. In fact, they intend to lose those unwanted pounds for good without seeing them again. So how is that so many people to lose weight only to gain it all over again? And why is that so many people are frustrated and quit before they even try to lose weight?
Of course, diet to lose weight is a little planning and some can stay with her, but a large part of why many people seem to be in a perpetual diet, but never seem to lose weight often has less to do with his desire to want to do and more to be victims of some common mistakes that a regular diet. Here are some of these errors and some solutions for them.
A big mistake that dieting is the assumption that certain foods can be consumed in large quantities of food as fat. You have to understand that the fact that a food is fat-free does not mean it is calorie free. When you consume more calories than you use, you win, not lose weight.
Many people who tried one of the many low-carb diets out there thought I could eat as much as I wanted, as long as the food they had eaten little or no carbohydrates. This way of thinking is wrong. It is still a matter of controlling the size of your party that makes the difference. To monitor your overall caloric intake each day is essential to a good plan for weight loss.
Another mistake that is made using a diet is to expect too much too soon. In reaching the conclusion that you want to lose 30 pounds, this is a realistic goal. When you decide you want to lose those 30 pounds in a month, this is not a realistic goal. Maybe your 25th high school reunion is coming and wants to be able to fit into that dress or suit that took 25 years ago.
This is only possible if you take the time to allow you to successfully achieve that goal. Weight loss is best done in 1-2 pounds a week, not 1-2 pounds a day, so set a small goal of say 5-7 lose pounds in a month, then another similar target and so on, to reach its ultimate goal.
Not eating enough is another common error to make a diet. The fact is that if you eat too few calories, your metabolism will slow down and enter into what is known as "starvation mode." This promotes the conservation of the major fats for their survival and possible weight loss, therefore, come from the breakdown of muscle tissue, not fat! For the average adult female is not recommended to consume below 1000 calories and the average adult male should not consume fewer calories below 1200 under the direction of your doctor.
One of the biggest mistakes that a diet is, by far, the planning of how to keep their weight down once they lose it. Often people make the mistake of going on a "miracle" super diet that promises weight loss, and although such diets are very dangerous and I fully recommend them, some people actually do lose weight on them. The problem is, these diets are designed to end at some point (which is a good thing since it would probably make the obituaries with a prolonged stay on these diets). That means you can resume their old habits when it's over which means the return of all those who lost weight in the diet.
Of course, getting some exercise is a key part in successful weight loss, but the development of a well thought out meal plan designed to stay with you for the rest of his life is the real key to having more weight and keep it out forever. Be careful not to get caught making the mistakes mentioned here and you'll have a better chance of success in weight loss.
A weight loss plan can help people who need to lose weight, and can also help those who want to maintain a certain weight. A weight loss plan involves the combination of a healthy diet with exercise.
The formula for losing weight is simple: eat less and exercise more. However, it is not really that simple, right?
Long term weight loss is not impossible, but it has to be compromised. Have a plan for weight loss success is a good start. Here are ten items that should go into your weight loss plan.
1. Eat breakfast. This makes it impossible to get too hungry and then lose control over what you choose to eat later in the day.
2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high in salt such as snack chips and crackers.
3. Fill up on fiber. Eat foods like fruits, vegetables and whole grains. The fibers of these foods until they are complete, leaving less room for unhealthy choices.
4. Do not fall into bad habits on the weekends. Many people follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately, this can cause you to regain tahe you may have lost weight during the week.
5. Watch portion sizes. Their perception of what a serving size and be a "real" size can vary dramatically. Measuare his part with precision, especially when your diet healthy.
6. Targets lifestyle - not weight loss goals. Commitment to eat healthy foods that lead to healthy weight loss - little by little. As for his weight daily can cause discouragement and many people will resign and return to the selection of unhealthy foods.
7. Make healthy meals with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruits to avoid tempation stopping cancy for a bar or a shake.
8. We do not deny yourself the foods you love. If you absolutely love chocolate, go ahead and take a small piece - half a chocolate bar instead of a whole one! And avoid eating your "splurges" every day. Save for when you really need it!
9. Start moving. Exercise is the key to weight loss long term. You've heard the saying, "Move or lose." Too true!
10. Keep a journal. Record what you eat, when and how much exercise their moods and keeps you on track and motivated to follow the course.
Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon one day, choose yourself and continue your healthy lifestyle next. Do not give up!
What is it? Hydroxycitric Acid (HCA) is derived from the fruit of the Garcinia cambogia plant, a plant found in South Asia. HCA is marketed as being able to block the conversion of excess carbohydrate calories into stored bodyfat. HCA blocks an enzyme called ATP#Citrate Lyase.
This enzyme is involved in the early production of fat synthesis. By blocking this enzyme, it's believe more carbohydrate calories will be stored as glycogen in muscle tissue and the liver while less excess calories from carbohydrates will be stored as body fat.
The basic metabolic rule is, when the body tops off its stores of glycogen (stored muscle sugars) any excess carbohydrates will be burned off as heat (i.e. thermic effects) and stored as bodyfat. ATP#Citrate lyase is a key enzyme in that system. HCA is marketed to a lesser degree as an appetite suppressant. It may also enhance thermogenesis, which is the production of heat from food and may be beneficial in reducing total cholesterol and LDL ("bad" cholesterol) levels.
What does the research have to say?
In vitro (test tube) research has shown HCA to block ATP#citrate lyase. In animals, HCA appears to be a legitimate weight loss agent. Several decades of
animal research has shown HCA to be a good appetite suppressant, presumably by sending the fullness (satiety) signal to the brain after changes in glycogen status in the liver. Rats and mice given HCA eat less food and gain less bodyfat from the food they ingest.
The real issue here is that there has been little contemporary human research or data regarding the effects of HCA on weight loss with several studies finding no effects in people. As we all know, the metabolism of rats and humans are quite different so the positive animal studies may not be duplicated or possible in humans.
What does the real world have to say?
HCA is a product that has been around for quite a while. The vast majority of feedback regarding weight loss with people using HCA has been negative in my experience. At higher doses, some people do feel HCA has a mild anorectic (appetite suppressing) effect.