What the Diet Industry Isn’t Telling You About Weight Loss

At any given time, more than half of U.S. residents are trying to lose weight. With overall body weights increasing, along with the rates of diseases that have been correlated with higher weights, many people feel that dieting is their only option for good health. Unfortunately, not everyone who wants to reduce is doing it in a healthy way. Weight loss is an industry worth more than $60 billion dollars in the United States, and much of that industry is dedicated to selling products rather than keeping people healthy. Here’s a look at what you may not know about losing weight.

Types of Weight Loss Techniques

There are many methods available for trying to lose weight. Restrictive diets are among the best-publicized. These include calorie restriction, in an attempt to take in less energy than you expend, as well as diets that restrict food by type, such as low-fat, low-carbohydrate and low-sugar diets.

In addition to using restrictive diets, some people also attempt to significantly increase their activity. This has a similar effect to that of a calorie-restricting diet, but it increases the amount of energy spent rather than decreasing what goes in. Increased activity tends to require greater schedule and lifestyle changes than simply changing your eating habits, but it comes with added benefits such as increased strength and better cardiovascular health.

Last, and potentially more profitable for the weight loss industry, are devices, supplements and other products intended to produce weight loss. These include diet pills, natural weight loss supplements containing acai, African mango and a range of other substances, plus belts and other devices. The basic principle behind some of these products has been shown to help with reduction when it’s combined with other mainstream methods, but the majority of diet pills and other products don’t do much to help. They can even be harmful to your health.

Weight loss Effectiveness

With more than 50 percent of the population paying attention to weight, you’d expect the pounds to be coming off. Most people, however, are experiencing little to no weight change. Some people even find that their weight goes up after they attempt to reduce. Depending on the study, statistics show that between 30 and 60 percent of dieters not only regain all the weight they lose while dieting, they actually become even heavier than they were before they started the diet. These patterns hold true across a wide spectrum of weight-loss techniques. Only about 10 percent of all dieters are able to maintain their loss after several years, no matter how much weight was lost during the dieting period.

Out of people who do lose weight effectively, the most viable target is a loss of about 10 percent of their highest weight. That’s the number recommended by the National Institutes of Health for people who are obese or overweight. Losing more than this can be difficult and is rarely effective.

Many people attribute this lack of effectiveness to poor willpower on the part of the dieter, but recent research has shown that the problem is more complex than this. A 2011 study in the New England Journal of Medicine showed that losing weight changes the way the body produces hormones associated with metabolism. This means that people who attempt to reduce are hungrier and suffer from higher appetite levels than they did before the loss. This lasts for at least one year after weight loss, making it far more difficult for someone who has dieted to maintain a lower weight than it is for someone who has never undergone a weight loss program.

Dangers of Dieting

It’s not just poor rates of effectiveness that make weight loss a complicated subject. Trying to get rid of fat can also be dangerous. This problem is greater with extreme diets that promise to take off a lot of weight very quickly. These diets can encourage loss of muscle instead of fat. They also increase the risk of heart disease, a slowed metabolism, and other health problems. Liquid diets, extreme calorie deprivation, and fad diets that eliminate whole categories of food are the most dangerous; but any kind of diet can be hazardous to your health if you repeatedly lose and gain weight, or “yo-yo.”

Diet pills can cause serious health problems, too. These weight loss supplements are usually made to be taken for only a short period of time and often contain large amounts of caffeine and other stimulants. This type of diet pill can increase anxiety and irritability, produce insomnia and other sleep problems, and even cause cardiovascular problems in people with existing heart weakness. Fat blockers can produce intestinal discomfort and other digestive problems. They can also produce malnutrition by blocking the body’s ability to absorb important vitamins and minerals. Diet pills that work as appetite suppressants can raise your heart rate and blood pressure. Even herbal weight loss supplements can have unpleasant side effects, especially in people who are allergic to some of their ingredients.

Weight Isn’t Everything

These questions about health and effectiveness are often met with the assertion that fatness is fundamentally unhealthy, so everyone should try to lose weight. In fact, while there are several diseases and conditions associated with higher weight, they aren’t necessarily a direct result of it. While fat people are much more likely to suffer from diabetes, high blood pressure and other metabolic problems, the correlation reduces significantly if those fat people are active and eat a good diet. Thin, sedentary people are actually at greater risk than people who are fat but otherwise in good physical condition. You may be fat and unhealthy, but your weight isn’t the biggest factor. However, that doesn’t mean that weight loss isn’t effective.

Who Should Reduce?

Studies show that if you have diabetes, pre-diabetes, high blood pressure, or high cholesterol, your condition will probably improve if you lose about 10 percent of your body weight. Losing more weight than this doesn’t seem to provide additional benefit, though it could help you wear smaller clothes. If you have any of these conditions, it’s important to be careful how you lose the weight and to do it only in conjunction with good diet and regular exercise. These seem to be the most important parts of staying healthy, no matter how much weight you carry.

The Healthiest Option

What the diet industry doesn’t want you to know is that most diet pills, weight loss supplements, and diet programs don’t work very well and can even hurt your health more than being fat. If you’re interested in being truly healthy, your best option for weight loss is to look at your activity level and the nutritional content of your diet. Work on making fresh vegetables at least half of your diet and take up moderate exercise at about a half hour per day. That’s what the U.S. government recommends for optimum health.

If you do decide to reduce your caloric intake, use a balanced diet that doesn’t cut out any important food groups, and look for weight loss of no more than one to two pounds per week. This rate is more likely to produce permanent loss without serious health side effects because it’s so slow that your body has the ability to adjust more effectively. You may not be able to drop a dress size in a month, but you’ll feel better and stay a whole lot healthier in the long run.

3 Easy Steps to Fast and Lasting Weight Loss

When it comes to losing weight there are no magic pills or secret diets that can help you reach your weight loss goals. But you can achieve your goals with these 3 steps to help lose weight.

Like most things in life losing weight (a lot of weight) boils down to conscious effort, discipline, determination and perseverance.

Losing 10, 20, 50 or 100 pounds or more all comes back to what you do on a daily basis. If you do what you’re supposed to do (eat right + exercise) day in a day out you will eventually lose all the weight you want.

However, if you throw caution to the wind and don’t do what you’re supposed to do then you may never see your weight loss dreams come true. This my friend is the saddest scenario there is.

If you’re bored of being fat, if your tired of being overweight, if your ready to start your new life today then hold on because I am about to give you the simple yet extremely effective weight loss plan you’ve been waiting for.

Are you ready? I am going to tell you in no uncertain terms what you have to do to lose all the weight you want in 3 easy to do steps. However, in order for this to work you must maintain your focus and discipline everyday to keep doing the steps until you reach your desired results.

Even if you falter and veer off your weight loss track, it’s OK. If you are able to quickly get back on track you will overtime, reap the benefits of dramatic weight loss and improved health.

And now, without further adieu here are your 3 basic steps to weight loss…

1. EAT LESS

2. EAT BETTER

3. EXERCISE

There they are. What do you think? A little anti-climatic, huh? Maybe you were expecting more… Well, let me tell you if you are able to grasp and implement this powerfully safe and effective weight loss plan is you will never again have to spend another unnecessary dime on weight loss products that don’t work.

You see, your body is a fine tuned weight loss management machine. If you follow the right plan and give your body only what it needs to survive it will do all the hard work for you.

Given enough time and following the 3 steps above you can lose tens and even hundreds of pounds without starving yourself or resorting to bogus weight loss pills or dangerous body sculpting surgeries.

Now, this is not to say that the road to significant weight loss will be easy or that you will not have to suffer a bit to reach your desired results. There will be days when you feel like throwing in the towel and giving up.

On those days you might just cave into your undeniable cravings and go crazy at your local all you can eat artery clogging buffet. But hey,that’s OK. You’re human. Sometimes you have to go a little nuts to get back on track.

However, if you are truly committed to reaching even your most seemingly unattainable weight loss goals you can and will do it by following the plan above. Now, for your benefit let’s go a little deeper into each step of the plan.

1. EAT LESS

There is really no doubt about it. If you want to lose weight you have to start eating less. You have to create a calorie deficiency in order for you body to start shedding pounds.

If you do not begin to limit how much food you take in no amount of exercise will help you reach your goals. Eating less of your favorite greasy, fat filled foods will be the quickest way to dramatic weight loss.

It really doesn’t matter how much weight you have to lose. Unless you take control of both your conscious and unconscious eating habits you’ll be hard pressed to lose even one pound.

No, you have to start cutting back on the amount of food you are used to eating. I’ve heard of stories where people would go to Mc Donald’s and pack away two Super Sized Big Mac Meals.

Obviously, this is way too much. In this situation even cutting down to one Super Size meal would be an improvement. But, as we will see in our next step, a better plan would be to do away with the Super Size meal all-together and start eating better.

2. EAT BETTER

As the saying goes, “We are what we eat.” If we eat crap, guess what? However, if we learn to eat well then not only will our waistline thank us for it but we’ll also feel better about ourselves to boot.

One of the quickest changes you can make to your diet when trying to lose weight is to ditch all the junk food you may be used to eating (chips, sodas, pizzas, donuts, cookies, etc) and start eating more vegetables.

Now, I know what you might be thinking. You may still be traumatized by your mother not letting you get up from the dinner table until you finished all your broccoli but let me tell you, your mother was right.

If you can fill half your plate at every meal with high fiber and nutrient packed vegetables you are well on your way to significant and long lasting weight loss. This is probably one of the simplest things you can do to really kickstart your weight loss journey.

While it might not be easy to start eating vegetables at every meal the sooner you begin the better off you’ll be and the quicker the weight will start to melt off your body.

3. EXERCISE

In order to kick your weight loss adventure into high gear you have to get your body moving. I don’t care if you call it working out, exercising, aerobics or whatever the point is you have to do something to get your heart rate up and your sweat glands working overtime.

Exercise is the key to sustainable, long lasting and real weight loss. For every pound you lose by eating right and exercising that is one more pound that will never come back to haunt you.

Why? Because you now know the “secret” to safe and effective weight loss. If you ever feel yourself creeping back up on the dreaded scale o’ fat all you have to do is put these 3 steps into action and watch as you stabilize and contradict any unwanted weight gain.

By exercising on a regular basis you are giving your body the energy boost it needs to ramp up your metabolism rate to start efficiently and effectively losing weight on a daily basis. I don’t about you but that sounds pretty darn good to me.

The more you push yourself physically the faster you will see change in your body occur. You may not have to work out with a personal trainer everyday but you do need to do something.

Be it going for a walk, running, swimming, biking, hiking, or any other physical activity you like to do start doing it now. Don’t spend another night on the couch watching the latest re-runs. Get your body moving and start losing weight today.

CONCLUSION

Losing weight (even a lot of weight) is not rocket science. So rest assured that anyone can do it, even you. However, it will require all the patience, discipline, determination and perseverance you can muster.

Start slow. Take it one day at a time. You may not reach your ideal weight in one week, one month or even one year but stick with it and reach it you will. By following the 3 steps above you too can become a success story like so many other before you.

So go forth and start losing all that unwanted weight that years of undisciplined living have left behind. Take control of your life starting today. Soon you’ll be glad you did. When that day comes there will be no looking back.

The Guaranteed Best Weight Loss Program

If you want to lose weight, selecting the right weight loss program is absolutely essential to your success. There are a seemingly unlimited number of weight loss programs available on the market today so how can you decide which one is right for you? This is a question I see a lot from both men and women looking for the right program to follow. It’s a confusing situation to be in I can imagine; wanting to lose weight but not knowing which program best serves your needs. So what do you do?

Well, the purpose of this article is to discuss various aspects and concepts surrounding weight loss programs in hopes that it will help you be able to select the appropriate program for you. First things first!

1. Identify what you REALLY want

What do you really want from your physical body? My online fitness coaching clients hear this from me all the time. At first it may seem like a pretty silly question, but it’s not. I’ve learned that the vast majority of people seeking weight loss really aren’t really that interested in losing weight at all. It’s true! In my considerable professional experience, the majority of people seeking professional fitness coaching aren’t looking to lose weight as much as they’d simply like to feel good about themselves and avoid the pain associated with the social pressures of being overweight. Weight loss isn’t their true desire, it simply provides them with the things they are really wanting. In fact, I will go as far to say that most people really want to eat whatever they want to eat, do whatever they want to do and live their life as they deem appropriate. I’m not pointing fingers here, that’s what I’d like to do too. However, being human means we have social pressures and expectations. At this point in history we are told that a lean, toned physique is sexy, attractive and desirable. I believe that this is the reason most people seek weight loss programs, not because of a true desire to be lean, but an intense desire to be wanted, to be sexy, to be considered attractive and to feel good about their body when surrounded by people who’s opinions they consider important.

It’s perfectly alright to seek weight loss for any reason at all; because you want to feel attractive, feel confident in your body or to attract prospective love interests. Whatever your reason for seeking weight loss, it’s very important that you identify your REAL reason for this pursuit. Once you’ve accurately identified this reason/reasons, motivating yourself toward that goal/goals is a much more enjoyable process. Once this happens, the weight loss process is not so much about the weight as much as it’s all about you! And that is exactly how it should be.

2. Determine commitment boundaries

This concept is perhaps the most important of all. I have seen people spend thousands of dollars on weight loss programs only to abandon that effort just days into the program. They over-committed themselves and were not able to follow through. Every weight loss program has a few things in common. Each of these things will vary from program to program, but the basic components remain:

  1. Frequency – how often you must workout
  2. Intensity – how much effort and intensity you must put into your program
  3. Time – how much time you must exercise each workout
  4. Type – the type of exercise(s) you will be doing during a program

This actually has a common name. We in the fitness industry call this the F.I.T.T principle. Beyond these basics which are usually associated with the exercise components of your program there will also be nutritional requirements to any quality weight loss program that fit perfectly into the same acronym:

  1. Frequency – describes how often you will eat each day
  2. Intensity – how rigid or lax your diet is
  3. Time – how long you must eat this way
  4. Type – the kind of food and nutrition methodology being used

These are going to be present in any well-developed weight loss program. Your success is dependent on what you are realistically willing and able to commit to with regard to each of these factors. Let’s face it, purchasing a weight loss program does not guarantee success, you must follow the program to achieve results. For instance, if your program requires a very strict diet with seven days of intense exercise each week but you aren’t a disciplined dieter and have never worked out before, this hypothetical program probably isn’t the one that is going to serve your needs best. Perhaps you need a program that has a more developmental approach and allows you more food and exercise options.

3. Beware of programs that claim to be for everybody

I’m not saying that there aren’t programs that could benefit anyone and everyone, but I am saying that you are more likely to be successful when you sign-up for a program that is directed at people just like you. Programs that attempt to cater to everyone are typically designed to produce sales more than results. These programs tend to be very demanding, have very rigid diet expectations and often lead to injury for those not prepared to handle the demands the program requires. Do your homework and find a program that is designed with you in mind.

When I began developing my Body Fat Meltdown weight loss program for women a lot of people told me I’d make more sales if I would only market it to everyone; men, women, older, younger, everybody. While this is undoubtedly true I couldn’t ethically do that because I know that each of these groups of people have their own unique set of needs and desires when it comes to physical fitness and weight loss. Therefore, I developed the Body Fat Meltdown program specifically for newly motivated women wanting to lose weight without requiring a gym membership so they could work out each day for thirty minutes or less wherever and whenever they wanted. I wanted it to be ideal for the at-home exerciser or for women who need to workout with minimal equipment while traveling. It needed to take away all excuses for a newly motivated weight loss participant and that’s what it does. By providing exact diets and exercise instructions the Body Fat Meltdown program ensures success if a woman will simply follow it for ninety days. This is an example of a program that has a targeted audience, a specific purpose and a meaningful method of progression that will lead this specific group of participants toward their weight loss goals.

4. Make sure the program is challenging, but livable

Be honest about the type of program your lifestyle will allow you to partake in. Fitness is an evolution so where you are in life now may not be where you are down the line, but you must be able to manage your weight loss program within the current boundaries that your life provides. For instance, if you are a single mother with two small children at home you probably are not going to stick to a ninety day program where you have to eat brussel sprout and cabbage soup at each meal while exercising sixty minutes two times each day. It’s just not sustainable. Every program has it’s nutrition and exercise requirements so it’s up to you to make sure that those requirements will challenge you to improve but that also fit into your current living arrangement.

5. The best weight loss program is one you’ll finish

The most effective program in the world is useless if you don’t do it. I know this first-hand. I’ve has women sign-up for my Body Fat Meltdown weight loss program and proceed to lose twenty-four pounds in the first thirty days. On the other hand I’ve had women sign-up and never even attempt the first training program yielding a result of exactly nothing. The best weight loss program you can invest in is one you will participate in, be challenged by and finish. I can name at least a hundred weight loss programs off the top of my head that have produced amazing results for their participants. Conversely, I can assure you that every one of those programs also has people who purchased, then barely participated, quit and spent hard-earned money for no results whatsoever. Ultimately the results you get begin and end with you. They are dependent on the factors we discussed above and are absolutely determined by your participation and completion of the program.

Take these five factors and use them to weed through the vast wilderness of weight loss programs available to you. Find a program where you are the targeted participant, one that you can realistically participate in and sustain from start to finish. If you do these things I firmly believe you will be successful in your effort to lose weight and look and feel great.