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diet tips for weight loss

The weight battle is a difficult challenge. Some have trouble losing the pounds while others have trouble keeping it off after they've lost the weight. Successful weight loss and maintenance still depends on diet and exercise. But there are certain tips and tricks that dieters can use to help them stay on track and stay thin.

Take Advantage of the Surge in Self-Esteem

Dieters who have reached their weight goals feel empowered. It may not last forever, but that initial feeling should be harnessed. Dieters who have reached that goal should do something they would have never done at their previous weight. An example would be signing up for a 5K race or entering a beauty contest. This helps celebrate the accomplishment and keeps the motivation flowing.

Getting Thin Doesn't Solve All Problems

Many people think that when they've conquered their weight issues that everything else will fall into place. Conquering weight solves the health issue but it won't fix marital problems or an unhappy career. Dieters who expect everything in their life to be perfect once the pounds are lost can sometimes be disappointed when they are still struggling with other parts of their lives after they've reached their target weight. This can lead to unhappiness and weight gain. Dieters need to realize that getting thin solves just the health issue and that there still may be other underlying problems that need to be addressed - just not with food.

Don't Expect Everyone to be a Supporter

Many may applaud their friends and family member's efforts at weight loss, but some may feel threatened or even try to sabotage a dieter. The reasons can be varied. Maybe a relationship was based around the bond of eating unhealthy meals together. Maybe one person hasn't chosen to begin their weight loss journey and the other has. The point is there will always be some people that won't applaud a dieter's success. The dieter must find ways to rebuild these relationships without having them revolve around food.

Can't Eat Like Before

Any dieter who has succeeded in losing the weight, will not to eat less food than they did before for the rest of their lives. They can't go back to eating pizza every night and expect to keep the weight off. The less a person weighs, the less caloric intake they need. So if a dieter continues to shrink, they'll continue to have to decrease their calories in order to maintain. Talking to a nutritionist is the best way to figure out what the right target calories are.

Focus on the Vegetables

Vegetables are very high in fiber and water so they help dieters stave off hunger while only contributing small calories to a person's daily intake. Research has shown that people who ate healthy salads before a meal ended up eating fewer calories during that meal. So dieters should make it a rule of a thumb to fill half their plate with vegetables if they want to keep the pounds off.

Recover Quickly From Lapses

No one expects a dieter never to taste a slice of pizza or cake again. But if the lapses happen too often, the scale will start to show it. Recovering quickly from these lapses is important in order to avoid regaining the lost weight. Many people have a range they like to stay in. Once they pass the range, it's time to hit the gym a bit harder or reign in the eating plan. Weighing in on a weekly basis shows dieters whether they are maintaining their healthy lifestyle or if they're losing a bit of control. If it's the latter, it's time to make some changes.

Vary Workout Programs to Avoid Plateaus

Dieters need to keep their bodies guessing in order to continue to see improvements and stave off boredom. The human body adapts to exercise and gets more efficient at performing that exercise. Therefore, dieters need to keep changing it up in order for the body to keep working at maximal levels.

Dieters May Still See Themselves Fat

This distorted view happens to many people who have lost a large amount of weight or have been a certain weight for a very long time. In their mind, they still see themselves as fat when looking in the mirror. To overcome this, dieters need to surround themselves with positive people who encourage them and reinforce how far they've come and how great they look. They should also take certain steps, like buying a new wardrobe or getting a makeover, to update their self-image.

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metabolic syndrome

The abnormalities include abdominal fat (fat around the waist), poor blood sugar control, high blood pressure, high LDL cholesterol and triglycerides. All of these diseases have overweight/obesity and low fitness levels as their beginning point.
Lifestyle change consisting of increased physical activity and weight loss is recommended by health authorities for initial treatment and prevention of these conditions.

Those with these symptoms or at risk of developing them really do need treatment or prevention. A diagnosis of metabolic syndrome doubles your risk of heart disease, and bestows five times the risk of becoming diabetic. In addition, this condition is linked to other common conditions like fatty liver disease, gallstones, sleep apnea, and the polycystic ovary syndrome.

Diet Western or Prudent Diet?

It is essential to make dietary changes which, while reducing calorie intake, keep blood sugar levels controlled, while providing the nutrients essential for health. Foods that are especially linked to risk of metabolic syndrome development are meat, fried foods, and diet soda. A diet dominated by these foods is called a "Western Diet."

On the other hand, the so called "Prudent Diet" which is characterized by whole grains, fruits, vegetables, and nuts has no association with metabolic syndrome. Much of this protection is achieved by avoiding the refined carbohydrate foods which rapidly increase blood sugar, like white bread, refined cereals, and white potatoes, and substituting with whole, high fiber foods which raise blood sugar slowly, such as whole grains, whole meal bread, and lentils.

Regular Physical Activity

Besides eating appropriately, getting enough exercise is also essential. Regular activity prevents the metabolic syndrome, and the higher the intensity of your physical activity, the greater the protection. Heart/lung fitness, often termed "endurance," is even more protective, so aerobic exercise which raises your heart rate for an extended period should be part of the mix.

So if you are one of the one in four Americans with signs of the metabolic syndrome, the most important being fat accumulation around the waist, then you are at heightened risk of several devastating diseases. But these symptoms can be avoided or reversed with simple lifestyle changes. Your choices directly affect whether your future consists of increasing medication or a quality of life that you can enjoy.

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weight control
After age 30 or so, as the years creep up, often the pounds do as well, sometimes by as much as 10 or 15 pounds a year. The distribution of weight is different for men and women; men tend to put on more around the middle, while women gain first in the hips and thighs. As menopausal hormone and metabolism levels change, women are thrilled to find that they gain a bit of a spare tire just above the belt as well.

It's not clear how many of these changes can be directly attributed to a lessening of activity and how much is genetic. What is clear is that it is not irreversible – nor is it inevitable.

The Carb Connection

Dr. Zane Andrews, Ph.D of Monash University in Melbourne, Australia is principal investigator in the metabolic neurosciences group in the Department of Physiology there. His research findings suggest that as we age, the appetite-suppressing cells are attacked by free radicals (which are found in everyone's bodies), most especially after eating meals consisting of mainly carbohydrates and sugars.

This is not to suggest that carbs are bad. Just that as a result of eating lots of meals filled with nothing much but carbs (much of it simple carbs – sugars and highly processed foods), free radicals can have their way with the aging body. The dietary solution is, of course, to eat more fruits and vegetables, which contain antioxidants to counter those effects and bring balance back into the picture.

A diet high in sugary and processed foods appears to be one culprit. That's easy to change. Whole wheat and whole grain versions of pastas and rices are more readily available in the grocery store now. Don't give up foods – replace them with new favorites! Search out delicious ethnic dishes filled with vegetables, beans and grains.

All is Not Lost - You Can Lose This Weight

Though it's been proven that losing weight is tougher to do as one gets older, it's a long way from impossible. In fact, aside from the small percentage of the problem that is genetic, it's relatively easy to do when one just makes up one's mind to do it.

The muscle to fat ratio changes as aging occurs, but a simple regimen of resistance training for 20 minutes three times a week can produce noticeable results in less than a month.

Remember when mothers everywhere would all chant the same mantra – "Go on outside and play!" The message is the same today. Go outside and play! Hike, ride a bike, go swimming or play tennis.

The Exercise Pay-off

Certain activities give bigger and faster results than others, but every exercise gives some result. The one muscle that must be exercised more than any other is the consistency muscle. Working out like a mad-person for a couple of weeks before reverting to old ways is not the answer. Putting exercise on the "must-do" list is key.

Don't know where to start? Incorporate little things into everyday life – park at the back of the lot and walk to the store, walk to work if it takes half an hour or less, take a couple of flights of stairs briskly. Enlist the help of a friend to partner up, and just get moving. Make lifestyle choices that support movement, and make it non-negotiable.

When regularity is enforced the effects will be good and almost immediate:
  1. The metabolism awakens and runs more efficiently.
  2. The immune system strengthens and wellness follows.
  3. The mood lifts. Happiness can't be far away.
  4. And the weight comes off - who can argue with results like that?
This is an obstacle that can certainly be overcome. Remember, it uses more calories to stand than to sit. More calories to walk than to stand. More to run than to walk. And as they say in the commercials – you're worth it!

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