New diet book are always hitting the bookstore shelves with the latest weight-loss advice, and celebrities feel compelled to share their diet successes. With all this conflicting information, it’s difficult to find a diet that is right for you — and that will work for you! And it’s not that all this weight-loss advice is useless or even unhealthy. It’s just that one person’s diet secret may not work for you. So it’s important to know the truth behind common diet tips.
The first simple and greatest truth regarding weight loss is , it’s a reality where there is no terms as too fat /too late /too old. It can be achieved by anyone with a confident and persistent mind. Yes it may take time to loose those pounds ,but its possible.
The good news is you don't need to starve to lose weight . "The idea that you shouldn't eat between meals is a myth." In fact, dietitians often recommend that you have five smaller meals a day, instead of eating your calories all in one sitting.Snacking has a bad rap is because of the choices we make; instead of chips, chocolate, crackers that are high in sugar, salt and fat opt for fruits, salads and nuts . Never skip your breakfast, if you don’t eat in the morning, you will be too hungry when you finally have a meal, and tend to overeat.
Deprivation is the downfall of all diets. Food is pleasurable for many people. You don't have to ditch fast food all together to stay on your diet, occasional treats are allowed. But the real question is your definitionof “OCCASIONAL”. Its hard to stick on with salads and soups, then don’t ;at least try to skip the extra toppings and cheese in your sandwich. Now for proud Indian nationals and Asians who claims in eating homemade healthy food; do you really check on that coconut paste ,oil, sauce, butter that goes in rich gravy ?
NOT ALL CARBS ARE BAD
Carbs are not all created equal, and you want to avoid processed carbs that are often high in sugar and white flour. Instead, enjoy beans, whole grains, egg whites , brown rice and don't forget fruits and vegetables which provide a host of nutrients and fiber, are low in calories, and can help reduce the risks of several diseases.
Reality: If one is eating out most of the time it is essential to know how to make the right choice. E.g. Ordering a salad without the dressing; selecting non cream based soups; choosing dals over gravy based vegetables; choosing plain wheat rotis over naans; choosing vegetable sandwiches over fat laden continental food.
FOOD INCREASING METABOLIC RATE
There is conflicting information about whether or not certain foods can increase your metabolic rate, making you burn more calories ,but the amount is too insignificant to make it a magic bullet. "A calorie is a calorie”, regardless of where it comes from So its recommended that you eat foods with a high water and fiber content because they stay in your system longer, a plus for taking off the pounds. Water is essential for good health and well-being. Sometimes thirst can be mistaken for hunger – if you're thirsty you may snack more.
EAT AND EXERCISE CONSISTENTLY
We must be willing to make lifestyle changes and dietary adjustments as you age, change, and grow. The fact is, your metabolism slows down as you age. As a result, you often have to either eat less or exercise more to avoid gaining weight.
The biggest change usually occurs around the age of 40
Successful weight loss involves making small changes that you can stick to for a long time. That means being more physically active in your daily routine. Adults should get at least 150 minutes of physical activity – such as fast walking or cycling every week, and those who are overweight are likely to need more.
Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer term weight gain and this type of diet is too hard to maintain This often result in tiredness due to lack of nutrients.
Not all slimming tablets are effective or safe to use to lose weight. If you are concerned about your weight, consult your GP or another healthcare professionals .Those who struggle with long term weight issues do consult an expert, to rule out your medical conditions that can be at times a trigger factor.
One does not need to eliminate dairy products on a weight reducing diet, as they are the biggest source of calcium, required for various body functions. Therefore high fat dairy products should be replaced with their low fat alternatives .Be cautious. Foods labelled "low fat" have to contain no more than a specific amount of fat to legally use that label .Low fat doesn't automatically make it a healthy choice these food may contain high levels of sugar.
Eating at night may be the best time for you and family. Eating a big meal before you go to bed may give you some indigestion. Make sure you eat just what you need ,don’t stuff yourself .
A slow and steady loss of 2 to 4 kilos a month is most preferred .Learning the correct eating principles and putting oneself to a regular exercise regime is the only solution to permanent fat loss and muscle gain. This style of eating and workout eventually becomes a way of life.