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hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECT
1. How to Lose Weight Without the Yo-Yo Dieting
By Arja Langdon | Submitted On January 02, 2014
Are you trying to lose those extra pounds quick? If you are looking for a "quick way" to lose weight, there are no shortages of fad diets
around. Most people today get caught in the "latest and greatest" diet fads, promising to help you lose several pounds in as little as a week
or two. Most of these diets claim you can lose weight fast with minimal effort. You may have heard some of the promises, "lose 10 pounds
in a week", "how to lose weight fast", "shed your body fat in 10 days". If you've been trying to lose weight, these types of diets can be
very tempting... but buyer beware! There is no magic pill, or no special combination of foods that will MAKE you lose weight. As a
matter of fact, most of these fad diets are not worth trying at all.
The truth is, unfortunately, many of us have followed these fad diets and these types of diets can do more harm to your health than good.
Most of these fad diets don't work to help you lose weight and keep the weight off long term. In addition, the weight most lose initially is
put back in with EXTRA pounds. With this being said, to fully understand how to lose weight and keep it off, we all need to come to an
understanding of how our bodies work pertaining to dieting. It's important that we briefly mention the importance of knowing your
numbers. For example, know your ideal weight, your blood pressure, your body mass index, your cholesterol levels, etc. Knowing these
numbers will enable you to maximize your weight loss efforts with a plan that is just a right fit for your body. An in depth discussion on
these numbers will follow later. For now, let's start by talking about the effects of the fad dieting on our bodies.
Fad diets attract dieters who seek to get quick results. When you try a fad diet, you will likely lose pounds in a matter of days as promised
since you will be eating a very restricted diet. When you make significant changes in your body, your body will react. Most of the time,
the weight you lose over the course of the first few days is usually just water weight and/or muscle mass. These fad diets are also
restrictive and boring, making it difficult to sustain over the long term. Once you stop the diet and resume your normal lifestyle, chances
are that you will gain the weight back - with a few additional pounds.
Fad diets also prohibit you from eating certain types of food. Some of these diets restrict or eliminate fruits, vegetables, dairy products,
and whole grains. These foods are loaded with nutrients that are thought to help prevent many chronic conditions. The diets that eliminate
certain foods from a person's diet completely put the person at risk for nutrient deficiencies. Research has shown that in order to obtain the
amount of nutrients our body needs on a daily basis we must consume a balanced and varied diet. Fad diets do not allow consumers to eat
a well-balanced diet in most cases which causes the lack of nutrients to the body. In addition, many fad diets restrict the amount of
calories and nutrients you consume which can lead to energy deprivation and serious nutritional deficiencies.
Because most fad diets require you to eat a structured amount of food on a structured schedule, you can also end up disrupting your
natural metabolism. Your metabolism is the rate at which your body burns calories. The body, in its normal state, called homeostasis,
learns to maintain the weight you normally carry after a period of time. If you lose weight too quickly you are probably losing muscle
mass/lean tissue. As we lose muscle our metabolisms slow down. Once you dramatically decrease calorie intake, your body begins
adjusting to less food and a new homeostasis is created based on the lower calorie count. Your body learns to function normally with less
which means that when you begin eating regular food again you will gain back much more weight than before because your body is used
to surviving on fewer calories. Losing weight slowly with a healthy diet of all types of foods will keep your metabolism working properly.
As previously mentioned, muscle loss is another negative effect of fad diets. Since your diet is very low in calories, your body looks for
other ways to get energy. One of these ways is by digesting your muscles. This is actually detrimental to weight loss because muscles help
you burn more calories even when you are at rest.