|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
New Weight Loss Program -- How to Make Your Diet Work
This is a continuation of the article entitled, "Making Diets Work." In the original article, I introduced the concept of Diet ShockTM and its role in weight regain.
Statistically, two out of three dieters (roughly 68%) experience weight regain, which is gaining weight immediately after stopping a diet (in some cases during dieting). Weight regain posses a significant health risk to dieters because it initiates weight cycling, or the Yo-Yo Diet.
Why is this bad? Weight cycling has now been shown to decrease life expectancy rates and increase mortality associated with cardiovascular disease and certain cancers. For you, this means you must lose weight without gaining it back and avoid the dangerous cycle of the Yo-Yo Diet.
How do you diet to lose weight and not gain weight back? It's not easy but I will share with you a few steps from my own research to help make it possible.
Diet Shock to Weight Regain
A quick review is in order before sharing with you the steps involved to prevent weight regain. Diet shock is the body's reaction to eating fewer calories and losing weight.
Unfortunately, diets on the market today employ the exact method of weight loss that causes diet shock...severe calorie restriction producing extreme weight loss in the shortest time possible (aka, fast weight loss). This type of dieting method will eventually cause weight regain.
Why do the current dieting plans promote a weight loss method destined to fail? It's what you want. Fast and extreme weight loss is what sells. Slow and low weight loss (the method I designed several years ago for my overweight patients) does not satisfy the immediate gratification mentality of our society. In a nut shell, slow and low weight loss doesn't sell.
Once in diet shock, your body initiates a series of reactions that ultimately slow down your metabolic rate. From there, weight regain is just around the corner.
Remember, weight regain is not good for two reasons...
1. Leads to the Yo-Yo Diet, which has now been shown to be as much of a health risk as obesity.
2. Weight regain results from a slower metabolism brought about by the breakdown of muscle tissue. The weight you gain back is all fat, replacing the lean tissue (muscle) that was lost due to diet shock. You're actually worse off then you were before starting the diet.
In order for you to lose weight and keep it off, you must make your diet work by adding five simple solutions. As a whole, the five solutions will prevent diet shock and weight regain. Without the 5 simple solutions, weight regain is inevitable.
Five Simple Solutions for Losing Weight and Keeping it Off
1. Keep, tone, and build muscle through resistance exercises using resistance bands.
This is an easy way to, at least, tone muscle. Additionally, I teach a little trick that can actually tone muscle faster, in about half the normal time. It's simple and quick with one training session lasting only 30 minutes.
2. Add more protein and raw vegetables to your diet.
Just keep your total protein intake under 1.5 grams per kg of body weight (1 pound=2.2 kg).
3. Shape your weight loss goals and cycle your diet.
On average, you can double your chance for weight loss success by doing applying the two techniques (based on research collected from my patients).
4. Exchange it, couple it, and combine it.
Three more techniques to almost guarantee your success at losing weight AND keeping it off.
5. Follow a maintenance plan to keep it off (it's almost like a separate diet).
The simple maintenance plan that I developed is an absolute requirement for successful prevention of weight regain.
Don't even try to diet without applying these simple solutions. For details, check out my site at the URL given in my Bio section.
To Healthy Living!
Michael A. Smith, MD
Dr. Michael A. Smith trained and studied weight management under two Nobel Laureates at The University of Texas, Southwestern Medical Center in Dallas. UTSW is recognized as one of the leading medical research centers in the world, producing the nations largest volume of published research and is home to 5 Nobel Prize winners, the most at any other center in the world.
His website and new e-book, Make Your Diet Work, were produced from his original research and patient surveys. The information Dr. Smith publishes is considered by many in the medical field to be a glimpse into the future of weight management. His articles and e-books are re-published by hundreds of websites, including The University Texas, The University of Michigan, and the Texas Women's College...just to name three.
From weight loss to fundraising, 'ironic effects' can sabotage our best-laid plans - The Guardian (blog)
No One Ever Got Fat Eating Broccoli!
Diet tips for losing weight abound. Some are good, some questionable and some are just plain crazy.
Diet Sodas & Losing Weight: Is Diet Coke Good Or Dangerous For Healthy Weight Loss?
Zero Calorie Diet Sodas: Good Or Bad For Weight Loss?Calorie-free diet sodas, like Diet Coke?, Diet Pepsi? or Diet-7 Up? seem very good for weight loss or maintenance, compared to their sugar-saturated counterparts. For example, just a cup of orange juice contains a whopping 110 calories.
How To Get Rid Of Your Belly Fat Or Pooch
The best way you can get rid of your pop belly or pooch is not by doing a certain AB exercise or by using the latest AB gadget---its through Proper diet and exercise.Sit-ups, crunches, AB lounges, & other AB gadgets all play a very small part in getting rid of your pop belly or pooch.
Compulsive Eating Signs
Compulsive eating is characterized mainly by periods of impulsive bingeing or continuous eating. Purging (vomiting or laxatives) are not present, but there may be intervals of repetitive diets or fasts.
Carnitine Weight Loss Revealed: Why L-Carnitine Should Be The #1 Weight Loss Drug
Carnitine is simply the safest and healthiest supplement you can use to boost weight loss and energy. So then why isn't it touted by drug companies as a miracle weight loss drug? First of all, it is not a drug, but a natural compound found in meats and all throughout your body.
FAT LOSS: The Truth On Fat Loss And How To Achieve It!
Fat Loss in GeneralThis morning I conducted a search engine "search" on the word fat loss. "Fat Loss" and "Fat Loss Supplements", being the most popular keywords, came up with a combined 1800 links, in one search engine.
Stress Eating & Unbearable Cravings
It's common to respond to stress by distracting yourself with your favorite comfort foods. Here are some ideas for healthier ways to cope when you're under pressure:1.
Fitness through Exercise for Life - Principles that Keep You Going for Life!
ATTITUDESIT'S NOT ABOUT YOU!Exercising has so many physical benefits that most of uscan relate to, but what about the emotional andpsychological benefits it brings? Physical fitness, Ibelieve, touches far more than just our arms, arteries andwaistlines. It touches our very soul.
Low Carb and Lowfat Diets...A Scam?!
If anyone knows anything about fitness, it's that a low fat diet is the healthiest way to avoid serious diseases, right? Maybe wrong.In many instances quality research has shown just the opposite?that a low fat diet, sometimes even a vegetarian diet, can be harmful to your health.
Ive Been Dieting for Five Minutes - Am I Thin Yet?
When Instant Results Take TimeYesterday I decided to "get back in shape," and today I'm already checking in the mirror to see if there's a difference. Sound familiar? Everything else is instantly obtainable from microwave dinners to pay-on-demand TV, so why should weight loss take so long?Before microwave ovens people had to decide in the morning what to make for dinner because it took all day to thaw the meat.
Tips For Cooking Low Carb
If you are committed to the low carb way of eating, but also craving some of your old comfort foods you may still be able to satisfy those cravings with a little bit of creative substitution. Some of the foods that you used to know and love, have a low carb alternative available - the taste might be a little bit different but you will soon get used to that and be well on your way to happier and healthier eating!Here's some tips you can use to make your low carb cooking easier and tastier:1.
7 Tips for Dieting Success
There are lots of dieters, trying every sort of plan to lose weight and get healthier. But, rather than examine diet plans or the details of how and why low-carb diets work, here are some useful tips that can be used in any diet plan -- and, really, in any sensible approach to eating.
Weight Loss And Nutrition Myths - What You Need To Know! Part 1
MYTH: Fad diets work for permanent weight loss.FACT: Fad diets are not the best way to lose weight and keep it off.
Rapid Weight Loss Tips - Lose Weight with the South Beach Diet
It's the American Dream: "If I could just lose a little bit of weight..
How to Spot False Weight Loss And Diet Advertising Claims
Flip through a magazine, scan a newspaper, or channel surf and you see them everywhere: Ads that promise quick and easy weight loss without diet or exercise. Wouldn't it be nice if - as the ads claim - you could lose weight simply by taking a pill, wearing a patch, or rubbing in a cream? Too bad claims like that are almost always false.
How You Can Chew to Lose Weight
There Is A Right Way to Chew!Chewing your food is the beginning of the whole digestion process. By chewing food, your mouth produces saliva which helps break it down.
Weight Control: One Day At A Time
Most of us are aware of the AA axiom of "One day at a time." It speaks to the secret of any long term goal - concentrate on taking the right step and the journey will take care of itself.
Fat, Fat Go Away
I am Dr Patrick Flanagan, and this is the latest edition of my Dr Health Secrets newsletter.Lately I have written about toxins in our water and food supply.
Mamma Said: Keep Your Fingers Out Of Your Mouth
Watching television exercises our eyes but nothing else. Unfortunately, it doesn't require us to do anything with our hands which leaves them free to grab something to eat.
Top Thirty Weight Loss Tips and Tricks
Here are some everyday, helpful hints to get you started, keep you going, and help you stick to your diet.1.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.