1 Year 100 lb Weight Loss - Mind

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What You Don't Want to Hear About Rapid Weight Loss Diets

I understand how tempting it has been for you; you want to buy that program that promises to give you some rapid weight loss diets needed to melt your excess pounds in seconds. Of course, you want to wake up the next morning beaming with confidence - you want that perfect body.

You've heard a lot about celebrities losing considerable amount of pounds within weeks of giving birth, and you reaffirm to yourself how possible it is to lose those troubling pounds - FAST.

Effective Weight Loss Shouldn't Be Rapid

Let me bring you right back to earth; save yourself from these claims. Anything that sounds too good to be true is probably is - rapid weight loss diets inclusive.

It's no news that Americans spend $33 billion every year on weight loss products, it is also no news that weight loss supplements and fad diets want a piece of that huge cake.

So, it's alright to believe these claims, after all, all you see are advert lines like "Lose 10 pounds in 10 Days" and "Drop one Dress Size today" plastered all over the internet.

Truth is, nothing like rapid weight loss diets exist and even if they do - they are unhealthy and can be counterproductive to your health.

Now, you ask: Aren't rapid weight loss diets healthy? As far as I know, an A-listed celebrity once used it and never had problem with it, what is then the problem?

A lot is wrong with these diets, I can tell you. But to quickly satisfy your curiosity, let's dive into this together. Any diet that promises drastic weight loss falls into any of the types below

Classes of Rapid Weight Loss Diets:

Very Low-Calorie Diets (VLCDs): These are supervised low-calorie diets based on researches and studies on people that have used them and their effects on weight loss.

Starvation Diets: these diets promote detoxification through enemas or colonics. They promote a daily calorie intake of less than 1200 calories per day.

Diet Pills and Supplements: Just like the name, they are pills and supplements that promise to speed up weight loss by revving up your metabolism, burning fat in the process.

Creams and Devices: this type is the most dubious - lots of magic creams are out there that promise to replace exercise and healthy diet.

First, you need to know that marketers of these products make their claims freely - without any proof or any research to back them up.

The rapid weight loss diets worth considering is the VLCDs - the drastic reduction of calories - but even at that, it is not advised for long-lasting weight loss because one cap does not fit all.

Why You Don't Need Rapid Weight Loss Diets

The risks of drastic weight loss are enormous - apart from the huge physical demands it creates on the body, there are lots of medical issues that can be traced to it.

People who lose huge amounts of pounds in no time are susceptible to malnutrition, dehydration, electrolyte imbalance, and irritability. Other health issues associated with this type of weight loss are dizziness, constipation, headaches and fatigue.

In as much as you want to drop those pounds, there is need for common sense - there is no easy route to weight loss. By all means, attack your weight problem in a healthy way to put yourself on the path of success.

Effective Weight Loss Plan without Side-Effects

There are ways you can safely lose 3 pounds a week - without any rapid weight loss diets gimmicks. What you need is a healthy diet and the right amount of exercise to go along with it.

If you want to shed some pounds fast, exercise a lot more and eat less - burning close to 500 calories more than you eat everyday is enough to drop 1 to 2 pounds a week.

And if you are looking for the 3 to 5 pounds a week option, take 1100 to 1200 calories everyday and exercise for up to an hour. Don't cut the calories any further as this could be dangerous to your health.

Learn ways to minimise added sugars, starches, animal fats from meats and dairy foods. Focus on veggies, fruits, soy products, egg whites, fish, skinless poultry breasts, non-fat dairy foods, shellfish and lean meat.

DON'T SKIP BREAKFAST! Also, make a habit of eating from a plate on your dining table - not in front of the fridge as this triggers bingeing.

Vegetables and fruits are filling; they keep you full without extra calories. This same thing goes with water; take lots of water to keep hunger pangs at bay. And more importantly, keep yourself busy - being bored lures you to snack.

Always Keep a Food Journal

Write down the things you eat on a daily basis, this will help you curb unnecessary indulgence and bingeing. Aside this, It also keeps you on track and focus on important things.

Along with what you eat, write down how your feelings were before eating - were you angry or bored?

Did you get home from work feeling happy or exhausted? Were you with friends? Writing down these things makes it easy for you to attack the problem of bingeing and emotional eating.

Keeping a food journal means you are helping yourself take the right steps - doing the things that'll help you to a healthy weight in the long run.

Move That Butt Around

It is a known fact that 30 minutes of moderate exercise is needed daily to lose weight. You just must stop living a sedentary lifestyle and move yourself around. There is no two ways about it, you must exercise.

NOTE: If you are critically obese and haven't lifted a muscle in years, it'll be a nice idea to check with your doctor or health care provider before engaging in any type of physical activity. He/she will guide you on what will be convenient for you to do.

Remember: you don't have to run to compete for world finals; all you need is the right amount of exercise that'll make you lose weight. Then you can work your way up little by little till your body starts to take notice of your commitment.

Once you can be able to pull this off effectively , you'll realize you don't need those rapid weight loss diets before getting your body where it needed to be.

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Should You Be Counting Calories?

What is a Calorie? A calorie is the quantity of heat required to raise the temperature of 1 gram of water by 1 degree Celsius, in another words a calorie is a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food, for example; Fat has more calories (9 calories per gram) than Carbohydrates (4 calories per gram). The more calories that are in the food, the more energy will be released when it is burned and whatever surplus energy that is not used by the body will get stored as adipose tissue (body fat).

Whatever your goal might be, be it to lose weight or gain weight, you need to count calories to reach your specific goal. If you want to lose weight then you need to be in a negative calorie balance, for example; if you require 2500 calories per day to maintain your body weight, then to lose weight you would need to lower your calorie consumption per day (negative calorie balance) and the opposite is true if one wants to gain weight. So if you do not count calories then you will not know whether you are in a negative or positive calorie balance and that’s one of the reasons why so many people go through numerous diet plans and training programs without achieving the results that they require.

Do not assume your calorie consumption, if you say to yourself that you will eat less than what you normally do so you can be in a negative calorie balance, then I have news for you, this in most cases will be disastrous because if you go too low on your calorie consumption it will send your body into starvation mode where you will plateau quickly which in turn will slow your metabolism and make it more difficult to lose weight. You will also put the weight back on and more when you start to binge, which is bound to happen on a very low calorie diet.

A very low calorie diet is not sustainable and will lead to muscle depletion, low energy levels and other ailments and injuries. The loss of muscle will result in unhealthy weight loss and a slower metabolism and this is the reason why you find a lot of people on very low calorie diets put the weight back on and a lot more.

My Advice is to get a body assessment done by a professional. The results will reveal the amount of calories you require per day to maintain your current body weight. You can then adjust your calorie intake based on that. 

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Is It Ok To Have A Cheat Day When On A Calorie Restricted Diet?

Can cheating on your diet help you lose weight?

There have been many controversies around a cheat meal or a cheat day. A cheat meal is generally a meal that you would not eat when on a diet, a meal that would make you feel guilty. I personally together would many other professionals out there know that cheat meals or a cheat day does have benefits and can boost fat loss. Cheat days also helps make dieting more bearable; imagine staying away from your favorite foods like pizza for 12 weeks? That’s one of the reasons why people cannot stay on diets for long periods.

Having a cheat day will help prevent your body from going into an adaptive state like starvation mode. Going on low calorie diets for long periods without a cheat day lowers the leptin levels in your body thus in turn slowing your metabolism. For those of you that don’t know what leptin is, let me explain; leptin is a hormone that communicates the nutritional status to your body, your body then uses this information to make the necessary changes like fat burning and metabolism. Low levels of leptin = low fat burning and metabolism and high levels of leptin = high fat burning and metabolism.

Low calorie diets will eventually lower your leptin levels which will lead to you hitting a plateau but the good news is that it takes just 1 day of cheating to bring your leptin levels back to normal thus boosting fat burning and keeping your metabolism running at its peak. So don’t feel guilty and give up on your diet because you had a cheat day.

When on a calorie restricted diet choose a day and cheat without feeling guilty but my advice is to try and keep your cheat meals to a maximum of 2 meals for that day. There are some people that have leptin resistance and this is developed in the same way that diabetics develop insulin resistance. If you consider yourself to be overly obese then there is a chance that you have leptin resistance and if that’s the case then I would suggest staying away from cheat days for about 3 to 4 weeks until your leptin resistance has been reduced. 

What Effect Does Alcohol Have On The Human Body?

Small amounts of alcohol may have some benefits but large amounts or the abuse of alcohol will be detrimental to your health and physique. Now when I say small amounts I mean 1 glass per day, ( example a glass of wine or a glass of whisky) this has been proven to increase HDL (good cholesterol) in the body. This excludes the soft drinks or sweetened drinks that are sometimes added to alcohol.

If you are serious about losing weight and getting into shape then I would suggest not consuming any alcohol at all. Alcohol has 7calories per gram which makes it the second highest, second to fat which has 9 calories per gram. If you are on a calorie restricted diet then alcohol is just going to be extra calories that your body does not need, these are wasted calories and have no benefit.

Alcohol reduces the body’s ability to burn fat, the liver is responsible for metabolizing alcohol and fat, and alcohol prevents the liver from metabolizing fat, that’s because alcohol takes priority over fat. Alcohol is a toxin (poison) and it has to be detoxified by the body. Consuming alcohol has other risks like; damaged muscle cells, various heart and circulatory problems, effects the nervous system and brain, less efficient healing of injuries, it’s a diuretic which leads to dehydration, Numerous sexual dysfunctions like; loss of libido, reduced sperm formation, menstrual irregularities, and shrinkage of sexual organs. Alcohol also reduces the absorption of many vitamins like vitamin B which could lead to you becoming anemic.

The next time you consider consuming alcohol, take a look at some of the risks and ask yourself;  is this what I really need and want for my body? It is not going to be easy for some to stay away from alcohol; you need to create a new addiction, the addiction of having perfect health and physique.

WEIGHT LOSS MISTAKES » + how to succeed

What Is Your Body Type?

There are more than 6 billion people on this earth and every single one of them is unique, nobody shares the same body type. Some may look alike but they have a different cell structure, gene structure, bone structure etc. When it comes to physique there are 3 different body types, a Mesomorph, an Ectomorph and an Endomorph.

Mesomorph – A Mesomorph is naturally lean with small waists, broad/square shoulders, high metabolism, chest dominates over abdominal area and they gain strength and muscle very easily, they are natural born athletes and body builders. They are the genetically gifted.

Ectomorph – Ectomorphs are generally tall and skinny with small joints and waist, they have high metabolisms and maintain extremely low body fat. These are the people that can eat anything and everything all day long and will put on an ounce of body fat. They are hyperactive.

Endomorph – These are the people that work and train hard but still find it difficult to lose weight, an endomorph has a very slow metabolism and stores body fat very easily, most endomorphs are carbohydrate sensitive meaning they can store carbohydrates as body fat very easily, they have wide waists and hips with their waists dominating over their chest. They are the genetically challenged.

Now not everybody is a pure Mesomorph, Ectomorph or Endomorph, some may share a combination of 2 or 3 with one being the dominant type. If you are a pure Endomorph don’t panic, it is not the end of the world, there are ways you can improve and change your body type. No one should blame their genetics for being overweight, weak, out of shape or lazy, you may have been dealt a bad hand but you are in control of the way you look and feel and you can change that anytime.

There is no single perfect diet, training program, or eating plan for everybody due to the fact that everybody’s body type is not the same.

Weight Loss vs Fat Loss

Why do so many people (especially females) focus more on weight loss instead of fat loss?

Everybody wants to lose weight which makes the scale a huge defining factor of success. This is where a lot of people lose sight of their health and physical appearance and focus their attention more on scale weight.

Weight loss comes in 2 forms:

1. Healthy weight loss (Fat loss)

This is achieved with reducing weight by losing only stored body fat. This form of weight loss however can have a minimal effect on scale weight.

In some cases if done the right/healthy way the scale weight does not change or it increases which is not a bad thing.

As long as the body fat weight has been reduced, you will start to notice changes in your physical appearance and health. This should be the main reason why anyone should get started with a weight loss (Fat loss) program.

If you are a very obese individual then you will see a lot of weight loss on the scale but you need to be very weary of what you are losing.

Have your body fat tested regularly to make sure you are losing body fat and not healthy essential weight like water or muscle.

2. Unhealthy weight loss (Weight Loss)

This is achieved by focusing on losing as much scale weight as possible. This could mean muscle loss, water loss and fat loss which is achieved by following a very low calorie diet.

This form of dieting can be hugely detrimental to your health and not to mention virtually impossible to sustain.

Focussing on scale weight alone should NOT be a main concern.

Health, Fitness level and Physical appearance (which is best achieved by reducing body fat and increasing muscle mass) should be your main focus.

Rapid weight loss on the scale is like deflating a car tyre or soccer ball, it gets smaller and loses its SHAPE (In human’s we call this a skinny fat person) but the main disadvantage is that it has no value and use anymore.

If we continue doing this to our bodies it will eventually have the same effect. You will have a body that will be totally useless.

Muscle weighs around 5 times as much as fat  which means if you lose a lot of muscle you will drop a lot on the scale but that would not change your shape much.

We should be focussing more on the way look and feel, the scale weight is not as important as the fat we lose and the muscle we gain. Nobody really sees your scale other than you.

How Does Exercise Impact Weight Loss?