The Big Picture of Permanent Weight Loss
Most people who read my articles and e-books know me as a scientist who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other topics related to health / facility. However, sometimes you have to step back and look at science the big picture to help bring people to the point, so you can see the forest for the trees, so to speak.
For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It is not, but there are a bewildering number of choices for diets out there. Low fat or fat free? Rich in carbohydrates or carbohydrates do? Low protein or protein? To make matters worse, there are a million variations and combinations to step food to add to the confusion. It seems endless and causes many people to throw their hands in frustration and give up. In this article I will try to change that.
There are some general rules, rules, and ways of viewing a diet program that will help you decide once and for all, whether 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 100 pounds. In 20 days," guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight of the turn, and tired of wondering how to take the first steps to deciding the right diet for you that will result in weight loss permanent then this is the article that could change your life ...
Do you spend your diet "test"?
What is the number one reason diets fail long term; especially? The number one reason is ... drum roll ... a lack of respect for the long term. The numbers do not lie; the vast majority of people who lose weight end up - often beyond what they have lost. You know that is not?
However, what are you doing about it? Here's another reality check: virtually any diet you choose to follow the basic concept of "burning" more calories than you consume - the "calories in calories out" mantra well accepted - it will make you lose weight in. to some extent, they all work: Atkins-style, no carb diets, low carbohydrate diets high in fat, all kinds of fad diets - it simply does not matter in the short term.
If your goal is to lose weight quickly, then pick one and follow it. I guarantee you will lose weight. Studies generally show a plan of commercial weight loss will get about the same amount of weight after 6 months to a year. For example, a recent study found diet, Slim-Fast diet of Atkins, Weight Watchers Pure Points program, and Rosemary Conley Eat Yourself Thin diet were equally effective. (1)
Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins, Ornish, Weight Watchers, and the Zone Diet, found them to be essentially the same in their ability to take the weight off after one year. (2)
Remember what I said about the number one reason diets fail, which is the lack of respect. The lead researcher of this recent study stated:
"Our study found that the grip level rather than diet type was the primary predictor of weight loss" (3)
Size is not the diet they chose per se, but their ability to actually stick to a diet that predicted successful weight loss. I see the hands going up now, "but Will, some diets must be better than others, right?" Some are better than other systems? Absolutely. Some diets are healthier than others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite - there are many differences between the plans. However, while most of the popular diets will work for gaining weight, it is clear that adherence to the diet is the most important to keep the weight off long-term appearance.
What is a diet?
A diet is a short term strategy to lose weight. Weight loss in the long term is the result of a change in lifestyle. We are interested in long-term weight management, not quick fix weight loss here. I'm not like the regime in the long term because it represents a short term attempt to lose weight for a change of lifestyle. Want to lose a lot of weight quickly? Heck, I'll give you information on how to do it here and now, free of charge.
Over the next 90 to 120 days eat 12 scrambled egg whites, a grapefruit, and a gallon of water twice aa day. You will lose a lot of weight. Is it healthy? Not. Does the weight is once you are done with this diet and are then forced to return to their "normal" way of eating? Not a chance. Is the weight you lose come from fat or muscle will, water, bone, and (hopefully!) A little fat? The point is, there are many plans out there that are perfectly capable of making weight, but considering any diet designed to lose weight, you should ask yourself:
"Is this a way of eating I can follow long term?"
Which brings me to my test: I call the "Can I eat this way for the rest of my life" Test I know, not exactly rolls off the tongue, but it gets the point across?..
The lesson here is: any nutritional plan you choose to lose weight must be part of a lifestyle change that you will be able to follow - in one form or another - forever. In other words, if there is a way of eating that you can play forever, even after you reach your ideal weight, then it is useless.
So many fad diets that are out there are immediately eliminated, and you do not have to worry about 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 eating. From "their" way of eating back to "your" way of eating when you reach your target weight is a recipe for disaster and the cause of the yo-yo syndrome established regime. In short: no shortcuts, no free lunch, and only a commitment to a change in lifestyle will keep the fat in the long term. I realize that this is not most people want to hear, but it's the truth, like it or not.
The statistics do not lie: getting the weight is not the hard part, keeping the weight off! If you take a close look at the many miracles / well known commercial diets out there, and you're honest with yourself, and apply my test above, you will find most of them as you like they did before. It also led me to an example that adds additional clarity: If you have a plan that will cause more weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. plan B, which take the weight at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is higher? If the plan gets £ 30 A in front of you in 30 days, but next year you have gained back all 30 pounds, but diet B gets 20 pounds over the next three months with another 20 pounds 3 months Based on the weight and stays out later this year, what is the best diet?
If you do not know the answer to these questions, you have totally missed the point of this article and the lesson is trying to teach, and are set up for failure. Read that section again ... By default, diet B is superior.
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 him for life.
This expression fits perfectly with the next essential step in how to decide what food to follow to lose weight permanently plane. Is that the plan you are considering teach you how to eat long term, or spoon feed you information? Does the diet rely on special bars, shakes, supplements or pre-made foods they supply?
Let's do another diet A vs. B. A comparison food diet will provide them with food, as well as their special drink or bars to eat, and tell you exactly when to eat. You will lose - say - 30 pounds in two months. Diet B will try to help you learn what foods to eat, how many calories you need to eat, why you need to eat, and generally try to help you learn to eat as part of a total change of mode of life that will allow you to make informed decisions about your nutrition. Diet B causes a slow and steady weight loss of 8-10 pounds per month for the next 6 months and the weight stays off because you now know how to eat properly.
Remember the Chinese proverb. Both diets will help you lose weight. Only one diet, however, you learn to be independent in your experience is complete. A diet is easier, of course, and causes weight loss faster than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you're back to square one and have received no jurisdiction to fish. Diet companies do not make their profits by teaching you how to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back after you gain all the weight back.
Thus, the plan B is greater than what you can succeed where other diets failed, with knowledge gained can be applied to long term. Diet programs that try to make you a diet plan without any attempt to teach you how to eat without their help and / or rely on their shakes, bars, cookies or pre-made foods, is another diet you can eliminate from your list of options.
Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-set menu, or regimes that try to make you eat their bars, drink or pre-made meals are feeding a variety covered above. They are easy to follow, but doomed to failure in the long run. They all do the "Can I eat this way for the rest of my life?" test, unless you really think you can eat cookies and shakes for the rest of your life ... The bottom line here is think if you use nutrition to lose weight approach, if a book, class, clinic, or an e-book will not teach you how to eat, it is a loser for weight loss in the long term and should be avoided.
The missing link to weight loss long term
Now we turn to another test to help you choose a nutrition program for weight loss in the long term and do not include in nutrition. The missing link to weight loss long-term exercise. Exercise is the essential component of weight loss long term. Many diet programs do not contain any part of the year, which means they are losers for weight loss in the long term from the beginning. Any program that has a focus on weight loss, but does not include a comprehensive exercise plan is like buying a car without wheels, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their life and studies that focus on people who have successfully lost weight and kept it always find these people were consistent with their diet plans and exercise. (4)
I will not list all the benefits of regular exercise, but regular exercise has positive effects on metabolism, allowing you to eat more calories and still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential for your health and metabolism. The many benefits of regular exercise are well known, I will not bother to add them here. The bottom line here is, (a) if you intend to make the most of your loss goal (b) bunch weight and keep the weight off long term, regular exercise must be an integral part of the strategy weight loss. Therefore, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you guidance and help with this essential part of the weight loss long term.
Side Bar: A word for the year:
Any exercise is better than nothing. However, like diet plans, not all exercise is equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it strengthens the muscles essential to your metabolism, increases energy expenditure of 24 hours, and has advantages in health beyond aerobics .
The reader will note as I said above fat loss not weight loss. Although I use the term "weight loss" in this article, I am just because it is a familiar term most people understand. However, the real aim and purpose of a nutrition plan established and exercise should be on fat loss, not weight loss. The focus on weight loss, which may include loss of essential muscle, water, and even the bones and fat, is the wrong approach. Losing fat and keeping the all important lean body mass (LBM), is the purpose and method to can be found in my book (s) on the subject this, and is beyond the scope of this article . In short, the type of exercise, intensity of exercise, the duration of time to do this exercise, etc., are essential variables here when it comes to losing fat while retaining (LBM).
101 psychology weight loss long term
Many diet programs out there do not take into account the psychological aspect of why people can not successfully lose weight long term. However, very few studies have examined it fair. In many respects, the psychological aspect is the most important for weight loss in the long term, and probably the single most underestimated.
Studies that compare the psychological characteristics of people who have successfully kept the weight of people who have regained the weight, see clear differences between these two groups. For example, a study of 28 obese women who lost weight but regained the weight they had lost, compared to 28 formerly obese women who have lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:
or tended to self assess in terms of weight and shape
Or had a lack of vigilance with regard to weight control
or had a style of thinking (black and white) dichotomous
Or tended to use eating to regulate mood.
The researchers concluded:
"The results suggest that psychological factors may provide an explanation as to why many people with obesity regain weight after a successful weight loss."
This particular study was done on women, which reflects some of the specific psychological issues women have - but make no mistake here - men also have their own psychological issues that can sabotage your efforts to lose weight long term. (6)
Other studies on men and women find psychological characteristics such as "having unrealistic weight goals, poor coping or problem solving and low self-efficacy" often predict failure to weight loss long term. (7) In addition, common to people who have suffered psychological traits of successful long-term weight loss include "... an internal motivation to lose weight, social support, coping strategies and a better ability to manage stress in life, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability. "(8)
The main point of this section is to illustrate that psychology plays an important role in determining if people were able to lose weight long term. If not addressed in the context of the overall plan, which may be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not wait. However, the best programs generally try to help with motivation, goal setting and support. If you see yourself in the list of groups that failed to maintain their long-term weight above, be aware that you will need to address these issues through counseling, support groups, etc. Do not expect any weight loss program to cover this topic adequately but look for programs that offer support, goal setting, and resources that will keep you on track.
"There's a sucker born every minute"
So why not this information is truthful about the reality of weight loss in the long term most often? Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements and programs. Hell, if by some miracle everyone who read this article followed him and sent millions of other people who actually followed, officials said products could be in financial trouble quickly. However, they also know - as the man said - "there is a sucker born every minute", so I doubt it will remain until the night worrying about the effects that I, or this article, I will have in your business.
So, let's recap what has been learned here: the big picture realities of permanent weight loss and as you can see in a weight loss program and decide for yourself if it is for you depending on what you have been covered above:
or permanent weight loss is not about finding a quick fix diet, but a commitment to changes in lifestyle, including nutrition and exercise
o Any weight loss program you choose must pass the "Can I eat this way for the rest of my life?" test
o The weight loss program you choose should ultimately teach you how to eat and be self-sufficient so that you can make informed decisions about their long-term nutrition.
o The weight loss program you choose must not allow trade-dependent, shakes, supplements or pre-made foods for rods of long-term success.
o The weight loss program you choose must have an effective exercise component.
o The weight loss program you choose should attempt to help with motivation, goal setting and support, but can not be a replacement for psychological counseling if necessary.
conclusion
I take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It is not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season' and 'pre-contest' and so on.
The article is also not designed for people with medical problems that may be on a special diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the ride round yo-yo dieting once and for all. As is probably 99% of the population, covering millions of people.
People should not be afraid of my "need to eat this way forever" advice. This does not mean that you diet for the rest of your life and have nothing but starvation to wait. It does not mean, however, is that you must learn to eat properly even after you reach your ideal weight and this way of eating should not be a significant departure from how you ate to lose weight in the first place . Once you reach your ideal weight - and or your target body fat levels - you go to an interview which generally has more calories and food choices phase even the occasional treat, like a slice of pizza or other thing either.
Maintenance regimes are a logical extension of the diet you used to lose weight, but do not rely on the diet you follow that put the weight in the first place!
Whatever program you choose, use the above method "big picture" that will keep you on the road to weight loss long term. Go to the gym!
references
(1) Truby H, et al. Randomized trial of the four programs of commercial weight loss in the UK controlled: first results of the test "diet" BBC BMJ 2006; 332: 1309-1314 (June 3)
(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and reducing the risk of heart disease. A randomized trial. JAMA. 2005; 293: 43-53.
(3) Comparison of diets for weight loss and heart disease risk reduction Reply. Michael Dansinger. JAMA. 2005; 293: 1590-1591.
(4) J. Kruger et al. Diet and physical activity behaviors among adults successful maintenance of weight loss. International Journal of Behavioral Nutrition and Physical Activity 2006 3:17 doi: 10.1186 / 1479-5868-3-17
(5) S Byrne, et al. Weight maintenance and relapse in obesity: a qualitative study. Obes Relat Metab Int J Disord. August 2003; 27 (8): 955-62.
(6) P Borg et al. Food selection and eating behavior during weight maintenance intervention and 2-y follow-up in obese J Obes Relat Metab Disord men.Int. December 2004; 28 (12): 1548-1554.
(7) SM Byrne. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res November 2002.; 53 (5): 1029-1036.
(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight maintenance and weight loss recovered. Obes Rev. February 2005; 6 (1): 67-85
Author Bio
Will Brink is an author, columnist and expert in the supplement, fitness, and industry of weight loss and has published numerous books. He graduated from Harvard University with a concentration in the natural sciences.
His articles can be found often innovative in publications such as let live, Muscle Media, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Exercise for Men Only, and many others.
He co-authored several articles on sports nutrition and health found in academic journals studies, as well as having commentary published in JAMA. Will formerly trained high level Olympic athletes, bodybuilders and fitness and now runs seminars for (SWAT).
He is the author of Bodybuilding Revealed which teaches you how to gain solid muscle drug free and Fat Loss Revealed mass that reveals exactly how to get lean, ripped and healthy naturally.
For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It is not, but there are a bewildering number of choices for diets out there. Low fat or fat free? Rich in carbohydrates or carbohydrates do? Low protein or protein? To make matters worse, there are a million variations and combinations to step food to add to the confusion. It seems endless and causes many people to throw their hands in frustration and give up. In this article I will try to change that.
There are some general rules, rules, and ways of viewing a diet program that will help you decide once and for all, whether 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 100 pounds. In 20 days," guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight of the turn, and tired of wondering how to take the first steps to deciding the right diet for you that will result in weight loss permanent then this is the article that could change your life ...
Do you spend your diet "test"?
What is the number one reason diets fail long term; especially? The number one reason is ... drum roll ... a lack of respect for the long term. The numbers do not lie; the vast majority of people who lose weight end up - often beyond what they have lost. You know that is not?
However, what are you doing about it? Here's another reality check: virtually any diet you choose to follow the basic concept of "burning" more calories than you consume - the "calories in calories out" mantra well accepted - it will make you lose weight in. to some extent, they all work: Atkins-style, no carb diets, low carbohydrate diets high in fat, all kinds of fad diets - it simply does not matter in the short term.
If your goal is to lose weight quickly, then pick one and follow it. I guarantee you will lose weight. Studies generally show a plan of commercial weight loss will get about the same amount of weight after 6 months to a year. For example, a recent study found diet, Slim-Fast diet of Atkins, Weight Watchers Pure Points program, and Rosemary Conley Eat Yourself Thin diet were equally effective. (1)
Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins, Ornish, Weight Watchers, and the Zone Diet, found them to be essentially the same in their ability to take the weight off after one year. (2)
Remember what I said about the number one reason diets fail, which is the lack of respect. The lead researcher of this recent study stated:
"Our study found that the grip level rather than diet type was the primary predictor of weight loss" (3)
Size is not the diet they chose per se, but their ability to actually stick to a diet that predicted successful weight loss. I see the hands going up now, "but Will, some diets must be better than others, right?" Some are better than other systems? Absolutely. Some diets are healthier than others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite - there are many differences between the plans. However, while most of the popular diets will work for gaining weight, it is clear that adherence to the diet is the most important to keep the weight off long-term appearance.
What is a diet?
A diet is a short term strategy to lose weight. Weight loss in the long term is the result of a change in lifestyle. We are interested in long-term weight management, not quick fix weight loss here. I'm not like the regime in the long term because it represents a short term attempt to lose weight for a change of lifestyle. Want to lose a lot of weight quickly? Heck, I'll give you information on how to do it here and now, free of charge.
Over the next 90 to 120 days eat 12 scrambled egg whites, a grapefruit, and a gallon of water twice aa day. You will lose a lot of weight. Is it healthy? Not. Does the weight is once you are done with this diet and are then forced to return to their "normal" way of eating? Not a chance. Is the weight you lose come from fat or muscle will, water, bone, and (hopefully!) A little fat? The point is, there are many plans out there that are perfectly capable of making weight, but considering any diet designed to lose weight, you should ask yourself:
"Is this a way of eating I can follow long term?"
Which brings me to my test: I call the "Can I eat this way for the rest of my life" Test I know, not exactly rolls off the tongue, but it gets the point across?..
The lesson here is: any nutritional plan you choose to lose weight must be part of a lifestyle change that you will be able to follow - in one form or another - forever. In other words, if there is a way of eating that you can play forever, even after you reach your ideal weight, then it is useless.
So many fad diets that are out there are immediately eliminated, and you do not have to worry about 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 eating. From "their" way of eating back to "your" way of eating when you reach your target weight is a recipe for disaster and the cause of the yo-yo syndrome established regime. In short: no shortcuts, no free lunch, and only a commitment to a change in lifestyle will keep the fat in the long term. I realize that this is not most people want to hear, but it's the truth, like it or not.
The statistics do not lie: getting the weight is not the hard part, keeping the weight off! If you take a close look at the many miracles / well known commercial diets out there, and you're honest with yourself, and apply my test above, you will find most of them as you like they did before. It also led me to an example that adds additional clarity: If you have a plan that will cause more weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. plan B, which take the weight at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is higher? If the plan gets £ 30 A in front of you in 30 days, but next year you have gained back all 30 pounds, but diet B gets 20 pounds over the next three months with another 20 pounds 3 months Based on the weight and stays out later this year, what is the best diet?
If you do not know the answer to these questions, you have totally missed the point of this article and the lesson is trying to teach, and are set up for failure. Read that section again ... By default, diet B is superior.
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 him for life.
This expression fits perfectly with the next essential step in how to decide what food to follow to lose weight permanently plane. Is that the plan you are considering teach you how to eat long term, or spoon feed you information? Does the diet rely on special bars, shakes, supplements or pre-made foods they supply?
Let's do another diet A vs. B. A comparison food diet will provide them with food, as well as their special drink or bars to eat, and tell you exactly when to eat. You will lose - say - 30 pounds in two months. Diet B will try to help you learn what foods to eat, how many calories you need to eat, why you need to eat, and generally try to help you learn to eat as part of a total change of mode of life that will allow you to make informed decisions about your nutrition. Diet B causes a slow and steady weight loss of 8-10 pounds per month for the next 6 months and the weight stays off because you now know how to eat properly.
Remember the Chinese proverb. Both diets will help you lose weight. Only one diet, however, you learn to be independent in your experience is complete. A diet is easier, of course, and causes weight loss faster than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you're back to square one and have received no jurisdiction to fish. Diet companies do not make their profits by teaching you how to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back after you gain all the weight back.
Thus, the plan B is greater than what you can succeed where other diets failed, with knowledge gained can be applied to long term. Diet programs that try to make you a diet plan without any attempt to teach you how to eat without their help and / or rely on their shakes, bars, cookies or pre-made foods, is another diet you can eliminate from your list of options.
Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-set menu, or regimes that try to make you eat their bars, drink or pre-made meals are feeding a variety covered above. They are easy to follow, but doomed to failure in the long run. They all do the "Can I eat this way for the rest of my life?" test, unless you really think you can eat cookies and shakes for the rest of your life ... The bottom line here is think if you use nutrition to lose weight approach, if a book, class, clinic, or an e-book will not teach you how to eat, it is a loser for weight loss in the long term and should be avoided.
The missing link to weight loss long term
Now we turn to another test to help you choose a nutrition program for weight loss in the long term and do not include in nutrition. The missing link to weight loss long-term exercise. Exercise is the essential component of weight loss long term. Many diet programs do not contain any part of the year, which means they are losers for weight loss in the long term from the beginning. Any program that has a focus on weight loss, but does not include a comprehensive exercise plan is like buying a car without wheels, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their life and studies that focus on people who have successfully lost weight and kept it always find these people were consistent with their diet plans and exercise. (4)
I will not list all the benefits of regular exercise, but regular exercise has positive effects on metabolism, allowing you to eat more calories and still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential for your health and metabolism. The many benefits of regular exercise are well known, I will not bother to add them here. The bottom line here is, (a) if you intend to make the most of your loss goal (b) bunch weight and keep the weight off long term, regular exercise must be an integral part of the strategy weight loss. Therefore, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you guidance and help with this essential part of the weight loss long term.
Side Bar: A word for the year:
Any exercise is better than nothing. However, like diet plans, not all exercise is equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it strengthens the muscles essential to your metabolism, increases energy expenditure of 24 hours, and has advantages in health beyond aerobics .
The reader will note as I said above fat loss not weight loss. Although I use the term "weight loss" in this article, I am just because it is a familiar term most people understand. However, the real aim and purpose of a nutrition plan established and exercise should be on fat loss, not weight loss. The focus on weight loss, which may include loss of essential muscle, water, and even the bones and fat, is the wrong approach. Losing fat and keeping the all important lean body mass (LBM), is the purpose and method to can be found in my book (s) on the subject this, and is beyond the scope of this article . In short, the type of exercise, intensity of exercise, the duration of time to do this exercise, etc., are essential variables here when it comes to losing fat while retaining (LBM).
101 psychology weight loss long term
Many diet programs out there do not take into account the psychological aspect of why people can not successfully lose weight long term. However, very few studies have examined it fair. In many respects, the psychological aspect is the most important for weight loss in the long term, and probably the single most underestimated.
Studies that compare the psychological characteristics of people who have successfully kept the weight of people who have regained the weight, see clear differences between these two groups. For example, a study of 28 obese women who lost weight but regained the weight they had lost, compared to 28 formerly obese women who have lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:
or tended to self assess in terms of weight and shape
Or had a lack of vigilance with regard to weight control
or had a style of thinking (black and white) dichotomous
Or tended to use eating to regulate mood.
The researchers concluded:
"The results suggest that psychological factors may provide an explanation as to why many people with obesity regain weight after a successful weight loss."
This particular study was done on women, which reflects some of the specific psychological issues women have - but make no mistake here - men also have their own psychological issues that can sabotage your efforts to lose weight long term. (6)
Other studies on men and women find psychological characteristics such as "having unrealistic weight goals, poor coping or problem solving and low self-efficacy" often predict failure to weight loss long term. (7) In addition, common to people who have suffered psychological traits of successful long-term weight loss include "... an internal motivation to lose weight, social support, coping strategies and a better ability to manage stress in life, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability. "(8)
The main point of this section is to illustrate that psychology plays an important role in determining if people were able to lose weight long term. If not addressed in the context of the overall plan, which may be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not wait. However, the best programs generally try to help with motivation, goal setting and support. If you see yourself in the list of groups that failed to maintain their long-term weight above, be aware that you will need to address these issues through counseling, support groups, etc. Do not expect any weight loss program to cover this topic adequately but look for programs that offer support, goal setting, and resources that will keep you on track.
"There's a sucker born every minute"
So why not this information is truthful about the reality of weight loss in the long term most often? Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements and programs. Hell, if by some miracle everyone who read this article followed him and sent millions of other people who actually followed, officials said products could be in financial trouble quickly. However, they also know - as the man said - "there is a sucker born every minute", so I doubt it will remain until the night worrying about the effects that I, or this article, I will have in your business.
So, let's recap what has been learned here: the big picture realities of permanent weight loss and as you can see in a weight loss program and decide for yourself if it is for you depending on what you have been covered above:
or permanent weight loss is not about finding a quick fix diet, but a commitment to changes in lifestyle, including nutrition and exercise
o Any weight loss program you choose must pass the "Can I eat this way for the rest of my life?" test
o The weight loss program you choose should ultimately teach you how to eat and be self-sufficient so that you can make informed decisions about their long-term nutrition.
o The weight loss program you choose must not allow trade-dependent, shakes, supplements or pre-made foods for rods of long-term success.
o The weight loss program you choose must have an effective exercise component.
o The weight loss program you choose should attempt to help with motivation, goal setting and support, but can not be a replacement for psychological counseling if necessary.
conclusion
I take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It is not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season' and 'pre-contest' and so on.
The article is also not designed for people with medical problems that may be on a special diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the ride round yo-yo dieting once and for all. As is probably 99% of the population, covering millions of people.
People should not be afraid of my "need to eat this way forever" advice. This does not mean that you diet for the rest of your life and have nothing but starvation to wait. It does not mean, however, is that you must learn to eat properly even after you reach your ideal weight and this way of eating should not be a significant departure from how you ate to lose weight in the first place . Once you reach your ideal weight - and or your target body fat levels - you go to an interview which generally has more calories and food choices phase even the occasional treat, like a slice of pizza or other thing either.
Maintenance regimes are a logical extension of the diet you used to lose weight, but do not rely on the diet you follow that put the weight in the first place!
Whatever program you choose, use the above method "big picture" that will keep you on the road to weight loss long term. Go to the gym!
references
(1) Truby H, et al. Randomized trial of the four programs of commercial weight loss in the UK controlled: first results of the test "diet" BBC BMJ 2006; 332: 1309-1314 (June 3)
(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and reducing the risk of heart disease. A randomized trial. JAMA. 2005; 293: 43-53.
(3) Comparison of diets for weight loss and heart disease risk reduction Reply. Michael Dansinger. JAMA. 2005; 293: 1590-1591.
(4) J. Kruger et al. Diet and physical activity behaviors among adults successful maintenance of weight loss. International Journal of Behavioral Nutrition and Physical Activity 2006 3:17 doi: 10.1186 / 1479-5868-3-17
(5) S Byrne, et al. Weight maintenance and relapse in obesity: a qualitative study. Obes Relat Metab Int J Disord. August 2003; 27 (8): 955-62.
(6) P Borg et al. Food selection and eating behavior during weight maintenance intervention and 2-y follow-up in obese J Obes Relat Metab Disord men.Int. December 2004; 28 (12): 1548-1554.
(7) SM Byrne. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res November 2002.; 53 (5): 1029-1036.
(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight maintenance and weight loss recovered. Obes Rev. February 2005; 6 (1): 67-85
Author Bio
Will Brink is an author, columnist and expert in the supplement, fitness, and industry of weight loss and has published numerous books. He graduated from Harvard University with a concentration in the natural sciences.
His articles can be found often innovative in publications such as let live, Muscle Media, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Exercise for Men Only, and many others.
He co-authored several articles on sports nutrition and health found in academic journals studies, as well as having commentary published in JAMA. Will formerly trained high level Olympic athletes, bodybuilders and fitness and now runs seminars for (SWAT).
He is the author of Bodybuilding Revealed which teaches you how to gain solid muscle drug free and Fat Loss Revealed mass that reveals exactly how to get lean, ripped and healthy naturally.
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home