WEIGHT LOSS DIETS
Weight Loss Strategies
The only way to lose weight is by caloric deficiency;
that is, take in fewer calories than your body expends.
It really doesn't matter what food group you choose,
other than you must create a calorie deficit without
jeopardizing your ability to perform your daily tasks.
Various weight loss strategies commonly employed include:
There are many different diet plans available online
which can be tailored to your individual needs.
Quick Loss Diets
Short-term strategies that help you lose a few pounds
quickly for special events involve loss of water rather
than fat. They neither work or are recommended long-term.
This includes short-term juice or cleansing
Fasting for Weight Loss
Fasting to cleanse the body and jumpstart a weight
loss diet has been
recommended for years. Prolonged fasting deprives the
body of nutrients; resulting in low energy, weakness,
and lightheadedness. Fasting does not promote real weight
loss. Any loss is water and muscle, not fat, and you
regain the weight when you start eating again.
Fasting that is not well managed can damage the body.
Ketones build up when carbohydrates are deficit for
for energy. Should these levels get too high, the kidneys
can become stressed.
Good and Bad Diet Foods
There are no inherently bad, naturally-occuring foods.
It is how much
you consume, and in what proportion, that is the key
to weight loss. Carbohydrates are not inherently bad
and the less-processed carbs are a very valuable source
of dietary fiber. You could eat all your daily calories
in a carbohydrate like rice and you would not gain weight
if you only ate enough to maintain your body weight.
A good weight loss diet must still include appropriate
amounts of protein, fats and carbohydrates. If you are
not up to speed on how best to put your diet together,
there are many good online sources.
Free email newsletter. Get the tips, recipes
and inspiration you need to lose weight. WeightWatchers.ca
There are also a number of services that deliver fresh
meals to you home or office daily, according to your
dietary goals. Two well known programs include:
Commercial Weight Loss Programs
A new study, published recently, found little evidence
weight-loss programs are effective. Even Weight Watchers
results were modest, with a 5% weight loss after 3 to
6 months of dieting, much of it regained within a short
period. But for many the lifestyle changes instilled
during such programs can have longer term effects that
positively affect both the tendency to put on further
weight and in other aspects of health.
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There is a vast range of replacement meal shakes available
on the market. In general they contain one or more of
the following components:
- Protein for muscle building
- Carbohydrate long burning GI component for energy
- L-Carnitine or other ingredient to help break down
- Appetite suppressants
A good example of this type of diet aid is Medifast.
If you would like to try this product you can get 1
Week of Medifast FREE!
Medifast diet has been clinically proven to be safe
Other shakes are more specifically designed to support
your muscle building program. Remember - the more muscle
you build, the more fat you burn. Personally, I have
found that as soon as I start concentrating on "dieting"
I get hungry!. So for me, moving the emphasis to improving
my skin or building muscle gives the the phsychological
support I need during these times. Check out our
body building section for more information on this.
Bodybuilding.com shaker with your purchase of $75.00
or more! Mix and go!
There is little evidence that diet pills are effective
in weight loss. The Australian Consumer Association's
Choice Online tested the top 10
ingredients in 18 different herbal weight-loss products,
with pretty sketchy results. The evidence showed some
products may help you lose a bit of weight; only an
extra 100 grams a day. Some of the ingredients warrant
loss pills. Interview: Claire Hughes, Choice Broadcast
popping pills really help you lose weight?
of weight loss products and programs
Exercise and Weight Loss
Exercise burns calories - therefore, it can boost weight
loss. However, caloric intake remains the primary factor,
since it takes considerable normal exercise to burn
off a significant amount of calories. [ 1 pound equals
Muscle Building and Weight Loss
Exercise that focuses on muscle
building is where the real leverage in weight loss
begins. Your daily caloric need is related to your lean
muscle mass. The more muscle mass, the more calories
loss with aging results in a slower resting metabolism,
which means that some calories previously burnt by high-energy
muscle tissue are no longer needed, and are therefore
stored as fat.
One pound of muscle requires between 35 to 50 calories
a day for tissue maintenance. A 10-pound muscle loss
may reduce resting metabolism by 350 to 500 calories
daily; cutting your required daily food intake by 20
to 25 percent.
Study - Muscle Burns More Fat
Another study shows the correlation between fat loss
training and the difference it can make when added to
a diet regimen. The study measured two groups over an
8 week exercise program.
- Group 1 – 30 minutes of
endurance exercise on a stationary cycle, lost a total
of 3.5 lbs.; 3lbs. of which was fat
and a half pound was muscle loss.
- Group 2 - 15 minutes of exercise
on the stationary cycle plus an
additional 15 minutes on weight resistant exercises,
lost 8 lbs. with fat loss of 10 lbs.
and an increase of 2 lbs. of lean body weight."
What's a healthy weight for you? Find out at
more detail on muscle building as an antiaging, fat
Weight Training With Endurance Training Improves Fat
Expenditure by Type of Exercise
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