Free weight loss help guidelines

The abundance of information on nutrition and weight loss help available in the different media confuse than help many people on weight loss matters. This article summarizes 14 free weight loss help guidelines that can help you understand the myths and truth behind weight loss. The main areas covered are:

What is the natural (normal) weight for a person?
I do not eat anything and I cannot lose weight! What’s wrong? Please help!
It is possible to lose weight selectively from a specific part of the body?
What is the best way to get weight loss help?
Some foods or beverages can increase the metabolic rate
The body of each person tries to maintain its «natural-specific» weight
Slimming pills can provide weight loss help
After a weight loss diet many people recover their lost weight
I will go on diet so as to loose weight in the abdomen and get tight abdominal
Difficulty losing weight despite eating very little
Fasting is a good way to lose weight
Mediterranean diet can help the weight loss
Be active
There is no ideal diet

Free weight loss help guidelines

1. What is the natural (normal) weight for a person?

Someone is in “normal” weight not when it weighs according to the different weight comparison tables, but when he/she feels good with the weight and when the weight of the person does not put at risk their health. When someone has this weight then maybe there is no need for a weight loss.

Let’s say that someone, either because it has a medical problem or simply because he/she does not like what they see in the mirror, decide to start a weight loss procedure. The decision to loose weight, at least in the first case (medical problem) should be taken with the help of a specialist and a doctor should supervise the treatment. The first question is: How much weight you can lose? To calculate this we must bear in mind that, like other physical characteristics (height, eye color and hair, etc.), so our weight in a largely hereditary. For most of us then, a look at our relatives will give us a good idea of how we can lose weight.

2. I do not eat anything and I cannot lose weight! What’s wrong? Please help!

Unfortunately there is no answer to this question that can cover all situations. The reasons are often quite different for each person. Hormonal disorders can cause sudden and seemingly inexplicable changes in our weight. Therefore, if for no specific reason you identify a sharp increase or decrease in your weight, you should not delay the visit to your doctor and seek for weight loss help and advice.

Another reason responsible for the phenomenon “I do not eat anything but there is no weight loss for me” is that many people underestimate the quantity of food they eat. In a survey carried out in America several years ago found that most people actually eat double quantities of food than what they say they are eating when they are asked.

You probably have read many times before in free weight loss information around, that to lose weight you should burn more calories than you take in food. One reason that makes the weight loss process more difficult is because when starting a diet we tend to reduce physical activity, perhaps because of the tiredness that we feel from hunger. The reduction in activity offsets the reduction of food and actually although we eat less, we cannot succeed in our weight loss efforts.

One reason that may lead to “unexplained” weight gain, or resistance to efforts to loose weight are multiple changes in the metabolic rate. After a period of strict weight loss diet the weight returns quickly, despite eating less food than before starting the diet. The explanation is that during a strict weight loss diet our body changes the metabolic rate to save energy, since it does not know whether the lack of food is voluntary (preparation for the beach!) or because simply we do not have enough food to eat! The best way to prevent the reduction of metabolic rate during and after the diet is exercise, especially exercise with weights helps maintain muscle mass of the body. Significant amount of muscular mass is lost along with fat in during a weight loss diet.

3. It is possible to lose weight selectively from a specific part of the body?

The answer here is probably negative. The reason that is probably negative (and not absolutely negative) is because, although there is no way to selectively lose fat from one part of the body, we can with appropriate exercise, to improve significantly the condition of the “problematic” areas. The “problematic” areas on our bodies are not the same for all: for women are mostly the buttocks and legs, while men in the abdomen and waist. Certainly the concentration of fat in these areas is something disliked by men and women. People who have fat, concentrated mainly from the waist up, especially in the abdomen, are more likely to get cardiovascular disease than those who have concentrated fat from the waist down. Those who therefore have a big belly must quickly get weight loss help and start a diet. The weight loss will reduce the amount of fat throughout the whole body and of course in the abdomen, thus reducing the risk of cardiovascular disease.

 

4. What is the best way to get weight loss help?

The answer to this question is not easy. Nearly all surveys show that all weight loss diets help in reducing the number of calories that we consume and this can have direct and often impressive results, but very small chance of success in the long term. For serious cases of obesity, drugs that are currently being tested or surgical treatment may be able to help weight loss.

The only tested, perfectly healthy and almost guaranteed way to successfully maintain or loose weight is the physical activity combined with healthy eating habits. Have you ever seen overweight workers who do manual work? For those who do office work the only way to increase physical activity is through exercise, which should include aerobic exercises and exercises with weights. The problem with exercise is that it does not bring instant, impressive effects like a weight loss diet. To see the effects on weight, exercise should become part of your daily program. The first weeks will be difficult, but the good results will not take long to appear: weight loss, feeling of wellbeing, increased energy, better sleep and better physical health indicators. So prepare with the help of a specialist your fitness program, which can include a combination of aerobic fitness (walking, swimming or cycling, not running – to avoid injuries) and weights (moderate resistance – many iterations). Start slowly and gradually increase the duration and intensity of your effort.

Proper exercises can “tight” the buttocks and legs can strengthen the abdomen and “slim” the waist, thereby improving the appearance of problematic areas of the body. There is also the case that exercise will increase metabolism and provide for better weight loss help. Do not expect however spectacular results with the exercise quickly. The weight loss help will be initially small, but it will be healthy and permanent, provided that you continue to exercise. If you stop, the extra weight will return. But before you start any exercise program, those who have chronic health problems and aged over 40 (men) and women over 50 should first consult their doctor.

5. Some foods or beverages can increase the metabolic rate

This is one of the weight loss myths. Unfortunately there are no such foods. But it is true that some foods rich in protein like red meat and dairy products help to increase muscle mass and facilitate the burning of calories. Also the increase in metabolism caused by a meal (food thermo genesis) appears to be slightly higher after a meal rich in protein. In conclusion, however, this small difference in metabolism may not substantially help weight loss.

6. The body of each person tries to maintain its «natural-specific» weight

Many specialists believe that every person has a metabolic rate that allows it to maintain a certain weight, regardless of the intake of calories. This explains the fact that during dieting, often from a point onwards there is difficulty in weight loss or even reach the target body reacts and tries to return to its original ideal weight so supporting the theory known as «set point theory». Of course the above theory is a myth, especially when you think that if we take the body weight and care so to return to the «natural-specific» weight … But one thing is certain: the adoption of healthy eating habits and exercise in daily contribution to the acquisition and maintenance of ideal body weight. So do not leave yourself stuck in the extra pounds with this poor excuse.

7. Slimming pills can provide weight loss help

Slimming pills should be used under strict medical supervision. Their reception should be the last resort for obese individuals (BMI> 30) that while they have lost some pounds initially, they can no longer loose weight. Some of the fat burning pills reduce appetite and provide a sense of completeness, while others alter the function of the stomach so that less fat entering the circulation. However, long term use can lead to various health problems, so it is important that the physician who proposes them to know well the patient’s medical history. In any case, the balanced and proper diet; exercise, modification of dietary behavior and a generally healthy lifestyle are demonstrably better and safer medicines. The only pill that would strongly suggest would be the pill that increase the desire for exercise, but unfortunately such pill does not exists yet!

8. After a weight loss diet many people recover their lost weight

This is true and it is really disappointing. Recent survey results showed that only 10% of people who have lost weight managed to maintain their new silhouette after 9 months, and over time in five years only 5%. The stabilization in a specific desired weight can be achieved when at the end of the diet you do not return to your old unhealthy eating habits. You should try to keep the good eating habits acquired during the diet to control your caloric intake, the size of each meal and of course to include the exercise in your daily lives.

9. I will go on diet so as to loose weight in the abdomen and get tight abdominals

The abdomen is one of the first points of the body (especially in men), which relaxes when you lead a sedentary life. Moreover, the central-type obesity (abdominal) is closely linked to health problems such as heart disease. Correct and healthy diet to weight loss, aerobic exercise, abdominal and trunk exercises certainly help in acquiring well-trained abdominal. Unfortunately the local slimming can only be done in our imagination. When we lose weight we lose everywhere, but of course faster than in the areas, which have higher, fat accumulation.

10. Difficulty losing weight despite eating very little

First check the BMI (Body Mass Index) to see if your weight is normal or not. Then try to measure the calories you consume daily as you may recruit more than what you think. You must not forget that as we grow the metabolic rate decreases, so you must try to work out on a daily basis in order to spend enough calories. If you manage to spend with exercise 2000-3000 calories per week then you will see that your weight will start to fall significantly.

11. Fasting is a good way to lose weight

The long-term fasting is not a good option for weight loss, as the body does not recruit all the necessary nutrients and this leads to weakness and a strong sense of fatigue. The fasting that lasts one to two days per month operates more innovative, and a balanced diet is certainly the best option for weight loss. Do not forget that when you remove entire food groups from your diet is difficult but not impossible of course, to take all the nutrients you need.

12. Mediterranean diet can help the weight loss

A diet rich in vegetables, fruits, cereals, legumes, fish, containing sufficient amount of protein and a limited amount of fat is considered very healthy and balanced. This is none other than the diet known worldwide as the Mediterranean diet. However, care is needed so that the calorie intake is such that it leads to a slow but steady weight loss. A reduction of our caloric intake by 500 calories a day (just eating smaller portions) is sufficient to achieve the weight loss that we want to achieve with fixed steps to reach our ideal body weight and of course to remain in it.

13. Be active

Try to be in constant motion, by doing so you burn more calories than not moving at all. Be active, use the stairs instead of elevator, prefer walking instead of the car for your shopping and engage with various household activities and gardening. Also try to attend dance lessons, to do cycling or skates. Some of these activities can be the first step that will help you change your mind and attitude towards exercise.

14. There is no ideal diet

Experts believe that the ideal diet is the one that is causing weight loss with a slow but steady rate, is moderate in fat and protein, rich in carbohydrates, fruits, vegetables and cereals. The variety in the choice of food, ease in cooking and to create a diet according to the preferences of each individual are essential ingredients for a successful diet. Finally, daily exercise and a diet low in saturated fats and high in complex carbohydrates is the combination that leads to successful weight loss.

As mentioned in the beginning there is a lot of free weight loss help available in the media today. This sometimes confuses people who are interested to learn more about weight loss. The most important thing to remember is that weigh loss help can be provided by a specialist and that it is a process that takes time and will need a lot of effort. There are no miracle diets or quick way to loose weight naturally and of course healthy.

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