Why Crash Dieting does work?
A formidable thought wanders into your mind? That diet you were meant to commence with back in January still remains to be started and to make matters worse the sunny weather is drawing closer and closer.
You’re apprehensive about putting your swimsuit on and you really don’t want to be showing those few pounds that you have added. But you do feel the need to go out in your swimsuit and you do want to feel ok with it? A crash diet comes to your mind but then you think aren’t they ineffective after a week’s go of it? And aren’t they also unhealthy? Well if you go about it the right way then it could work perfectly for you.
Despite what many nutritionists have preached for many years, a low calorie diet can be very healthy for you if you follow it right and it can work massive wonders on losing pounds and inches in just a few weeks.
Selecting the most suitable food can assist in helping the excess pounds fall of you whilst doing a crash diet.
Clinical experience shows if there is a person who is really set on and can work very hard to lose weight, they can drop two – three dress sizes in a total of two months and can lose up to about 20 pounds. This is a lot of weight to lose and you can see a massive difference in your appearance, which friends and family will also comment on. If a crash diet is followed correctly and permanent changes are made to eating habits, these results will stay with you for a very long time and are just effective as a long term diet.
Typical understanding says that accelerated weight loss advances to accelerated weight regain, but a new genesis of science is showing that slow isn’t fundamentally better.
In experience crash dieting could possibly work better than one of those diets that last all year. Whilst doing a healthy, calorie-cutting food based diet, this can bring long term accomplishment which is equal to the more progressive weight loss procedures.
A following study found that the cautious and gradual approach seems to work better for those people who are on diets, but who aren’t easily sidetracked by rich foods and other trivial food challenges in their daily lifestyle.
So the question where does exercise fit into this? The impulse to get moving and to lose that weight has become so intense that the majority of people are blaming his/her weight predicament on not devoting enough time to working out. The food in our mouth just seems to take a back seat.
But evidence doesn’t really support the hype.
Exercising doesn’t necessarily make you thin!
Research shows exercise doesn’t necessarily mean the key to successful weight loss
People that do physical jobs etc. Electrician, Plumbers, Farmers and people who do domestic work are often heavier than the people who sit in front of a computer all day long- a national analysis has revealed.
In the US there is an elevated risk of 30 percent obesity in more physical jobs rather than office jobs.
Of course, comparisons like this don’t factor in social class, or whether you eat chocolate cake or take a run after work, but that’s the whole point – compared with factors like what we snack on, hard manual labour just doesn’t make much difference.
Even if you do spend your days stuffing gravel into your mouth, you are still going to establish a bit of a belly if you snack on pizza and chips each day.
This isn’t to say that exercise is bad, of course exercise is considerable for keeping up your health, strength and vitality, it just seems that when it comes to losing weight it doesn’t seem to be hype it’s often made out to be, the evidence is anecdotal.
Studies that have been published about weight and exercise, which were conducted between 1969 and 2005 established that if you did add an extra hour a day to exercise there would be an average 6 pounds of fat lost over the several months that you do it. Hardly the benefit one would expect from all the work.
Above all the majority of the studies encouraged people to do a 30 minute exercise program a day, which showed an average of three pounds weight loss. One research study in the Netherlands also emphasizes that when you start and when you stick with a program it becomes much easier after you have lost a bit of weight.
A study lasting for 40 weeks which involved participants to train for a half marathon, consisted of many men and women who ranged from different sizes thin to slightly overweight.
Secrets and Lies
Only 34 percent of women tell others that they are dieting and around a third lie about what there dress size is.
The bulkier participants in this group were only slightly overweight but halfway through the training these were the ones that dropped out, this isn’t because they were lazy but exercise is considerably harder when you are carrying round even 20 excess pounds which is equal to a bag full of books, while you are doing it.
This brings us back to dieting how do you avoid common concerns like weight loss plateau (when the body adapts to the lower calorie intake and slows down the metabolism accordingly)? And how to make it really work, the answer is straightforward cut down on the calories.
Some of the more popular diets around don’t cut out the calories as is needed, because they don’t deal with the hunger factor well enough to go further.
Short term weight loss can be achieved with these diets with a medley of cutting those calories and eating low sodium meals that cause water excretion however once the water balance has stabilised you will feel like you are getting no further on this diet.
The first golden rule to be successful in a diet is to keep your calorie intake low enough to cause advancing weight loss. In other words if you ‘re starting weight is around 8.5 to 11 stone you should be making sure you get your intake of calories down to 1,200 a day or if you are 14 to17 stone you need to make sure your calorie input is down to 1,800 a day.
Several studies have shown that at this level of intake, calorie requirements don’t decrease anywhere near enough to make your weight plateau, meaning fat continues to be pulled from fat cells and real weight continues to slide off.
The second rule comprehends that you need to eat the right foods at the right time, if this doesn’t happen then counting the calories won’t help because you will feel either unsatisfied or you will just be too hungry to go through with it.
It’s evident that calorie diets based on liquid for instance a favourite is slim fast do work but people tend to tire of it after a while as it is so repetitious.
To maximise the benefits of real food direction and to enjoy yourself more ensure that every meal that you eat and every snack you consume has the two properties that many research studies have presented to cut down the hunger and the feeling that you are full: high protein, high volume, high fibre and low glycaemic index carbs.
These superb foods just need to keep on coming. By choosing to eat three meals and two-three snacks every day by doing this it will help spread the calories equally all the way from morning to night, when it does come to suppressing hunger choosing the right foods is just as important.
What about even faster weight loss? You know those diets: the ones that promise to dissolve 21/2 stone from your belly in one month or a stone in four days. Unfortunately for anyone longing for results next weekend, such diets are pure snake oil.
Can crash dieting work? There is a threshold. It’s a physiological fact is that the human body is only capable of losing three pounds of actual fat per week and that’s even if you eat absolutely nothing at all.
Greater weight losses than this might occur for a week or two if you put yourself through the wringer of fruit juice fasts, purges, or harsh Detox programmes, but you won’t lose any more fat- just water, intestinal contents and sometimes muscle. That’s the kind of weight that will bounce right back after a good party or two.
The bottom line is that regular workouts are good for keeping your strength and stamina up and also to keep your body healthier, but the primary target for losing weight is just to eat sensibly and healthily.
Make sure you buy the right foods that will help you to control your weight and make sure you definitely keep those calorie counts low and you will make weight loss permanent.
Start now and there’s still a chance to put your new body on a collision course with summer!!
Best foods for instant weight loss
Cereals such as All-bran with milk
Greek-style plain yoghurt or sugar free ice cream with berries. Try salads too. High fibre, green and raw vegetable salads with vinalgrette or light dressing.
Why? Lots of natural variety.
Choose non-starchy vegetables such as broccoli, mushrooms, and courgettes.
Why? High volume; High fibre.
Cod and haddock.
Why? Low in calories, high in protein; highest satiety of any protein food
Fruit on the go
Apples are the perfect pick.
Why? Portable sweet snack, low in calories, high fibre, wide variety.
Blueberries, strawberries and raspberries.
Why? Low in calories, high in fibre and easy enjoyment. Frozen berries are a great standby.
Chickpeas and other legumes in meals, soups and salads.
Why? Very high in fibre and volume; wide variety, good taste.
Low-carb, high fibre, high protein and barley breads.
Why? More filling and sustaining than regular breads; high protein and higher fibre.