04 Ocak 2008 13:44 · rhomantic
Weight gain comes down to this formula;
* Consuming many more calories than you are burning.
* Doing a well-structured weight training program
* Eating the right combination of nutrients (to gain muscle instead of fat).
"I Can't Seem to Gain Weight"
The chances are, you have a fast-burning metabolism and are predominantly an ectomorphic body type.
You
will need to eat large quantities of food, and eating it often. See the
Gain Weight Calculator for exact calculations on daily calories and
nutrient levels.
This MUST be combined with a good weight training program, otherwise ALL that food will be stored as fat.
Don't Ever Miss Meals
Don't
ever miss meals (such as breakfast) - it is important to eat often.
Whey protein and weight gain powders can help - simply because it's
easier to consume the calories in a liquid form than it is to chew your
way through them. Sometimes you may need to eat so much, that it feels
like you're eating all the time - and certain foods may start to become
irritating.
Lots of Sleep
If
you don't get much sleep, it's time to start sleeping more - to slow
down, and become a little less active. If you exercise a lot it may be
time to slow down here as well - no more than 20 minutes 3 times a week.
Using a Program
There are many quick-fix hard-sell weight gain programs out there. One of the more superior programs is Body Building Revealed.
This
program offers the complete package - diet, a multitude of training
programs, supplementation (without bias) and a full on-line support
structure.
Won't all that food go to fat?
Just because you are trying to gain weight instead of losing it - is no excuse to throw good nutritional advice to the wind.
Nutrient Ratios
The
best ratio of nutrients may actually surprise you. The diet will be
higher in protein (typically about 1 gram per pound of weight), and
about 30% fat - the remainder will be carbs (good whole carbs such as
oatmeal, brown rice, vegetables, etc).
Beginner Gains
If
you combine this with a good weight training program, your body will
begin to build muscle. Most people often find a reasonable initial
muscle gain but can sometimes hit a plateau after a few months. It can
be difficult to maintain the right balance of building muscle, but not
overdoing caloric input and gaining plenty of fat as well. Virtually
everyone gains fat alongside the muscle - this is normal.
Commitment: Time and Money
Trying
to gain weighst requires a good deal of commitment - both in time,
willpower, and money. All that food is expensive, and sometimes it's
more convenient to skip meals or snacks when you need to be eating. It
does help if your life is already routined or well-structured. You can
then fit all your meals into your routine
04 Ocak 2008 13:43 · rhomantic
· Etiketler
diet plans
,
ı hate my body
It's a strange time we live in. Never before has popular public opinion
been so obsessed with being thin. Yet the statistics tell us that
obesity is at an all time high!
While we stare at thin women and muscled men, - the reality is, a good proportion of us are struggling with our weight.
It
is no surprise that prescriptions of anti-depressant medicines are also
very high in the Western world. We are not a happy people. For many of
us struggling to lose weight, we are bombarded with a constant media
barrage of "THIN IS IN".
The Truth versus The Lies
It is hard
to find someone who is happy with their body. We all carry around some
kind of distorted body image. But are you telling yourself the truth?
What
is motivating you to lose weight? Whose rules are you living by? Is
there such a thing as an ideal body weight? Does it really matter?
Health issues occur at both extremes of the scale (very thin or very
fat).
So why not be happy with your current weight?
The Fashion Industry Myth
The
fashion industry would have you believe that unless you are stick-thin
and skeletal you have not achieved the ideal weight loss goal. This is
a lie.
Most women carry around 23% body fat and the average man
around 17%. In fact if a woman is too thin, she can experience
menstrual problems and hormone production problems. Women were not
meant to be that thin - and indeed most advertising often show normal
sized people putting pressure on themselves to lose weight. There is a
terrible paradox going on here where the pressure to diet has moved
beyond obesity problems, and become a food obsession that only fuels
the prevalence of eating disorders.
Improving Your Body Image
"I am not my body"
Every
time you look at yourself in the mirror, say to yourself "I am not my
body". In our culture our physical self has become enmeshed with our
identity, our soul, or who we are. You are more than just a body - you
are a unique person with your own thoughts, feelings, spirit, and soul.
If you have fat thighs, say "I have fat thighs", rather than "I am
really fat". Separating your identity as a person from your physical
body is a step in the right direction.
Believe In Yourself
Stop
getting down on yourself, and constantly worrying about your weight.
Set yourself a long-term goal. But remember this - having a thin body
will not make you happy. Only you have the power to choose to be happy
(at whatever weight you are).
Go Easy With The Scales
No
matter how many times you stand on those scales, it's not going to
change your weight. Weighing yourself daily is unnecessary. Set aside
one day a week to weigh yourself. Make sure it is the same time each
week and that you are consistent in what you are wearing (or not
wearing!).
Choose Your Friends Wisely
Many
of us (particularly teenagers) hang around with the wrong people. If
you have a friend that is obsessed with the way they look, then this
influence will rub off. Spend time with friends who accept you for you
- not your clothing labels or size.
Monitor Your Self Talk
A
wise man once said "You are what you think". This isn't meant to be a
deception. Thinking "I am slim I am slim" doesn't make you slim. But
thinking about where you are headed and where you will be is a great
motivator. "I may have fat thighs but I am becoming healthier and
fitter everyday."
Feed Your Mind On What Is Good For You
Many
TV programs, movies, and magazines give a very distorted view of
reality. The cast of many shows come from a modeling agency rather than
from a general selection of the population. Popular media is obsessed
with looks. Many popular sitcoms portray a values system that is based
around physical appearance more than anything else. Watch what you feed
your mind on. A good portion of the advertising industry is based
around making you feel like you are not good enough, so you must buy
product X.
04 Ocak 2008 13:42 · rhomantic
· Etiketler
diet
How to beat them.
1. "I Hate Exercise"
Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.
Try
introducing more 'incidental' activity into your day. Take the stairs,
walk instead of taking the car. Try wearing a pedometer to see how
active you really are.
2. "I Don't Have Time to Eat Healthy"
Do
you have the time to be sick? Taking time out to look after your body
is time well spent. This includes always making adequate time for
breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"
When
you think of certain foods as 'bad' - whenever you eat those foods you
will feel guilty. If you can eat those foods in a positive environment
- then you will have a better chance at choosing a small portion size.
Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"
Most
supermarkets offer many pre-made foods - frozen meals, prepared salads
and pastas. Learn to understand food labels. You do not have to be a
chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"
Sometimes
you may need to tell people what you are trying to achieve. This is
important in social situations where food is on the agenda. Communicate
with those around you exactly what you are expecting from them - don't
try and second-guess their responses.
6. "I Eat Out All The Time"
It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.
* Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
* Choose a medium/small portion
* Avoid entrees - they are typically high in fat
* Drink plenty of water with the meal
* When choosing a main meat - choose fish, followed by chicken, then
red meat. Grilled or poached is usually the best option.
7. "I Have to Cook Meals for my Family"
Rather
than having one person on a strict diet - try gradually altering the
eating style of the whole family. This will mean substituting regular
meals with healthier options - such as skinless chicken breast instead
of beef mince, and vegetables instead of large portions of starchy
carbohydrates.
09 Aralık 2007 03:56 · rhomantic
· Etiketler
ı hate my body
It's a strange time we live in. Never before has popular public
opinion been so obsessed with being thin. Yet the statistics tell us
that obesity is at an all time high!
While we stare at thin women and muscled men, - the reality is, a good proportion of us are struggling with our weight.
It
is no surprise that prescriptions of anti-depressant medicines are also
very high in the Western world. We are not a happy people. For many of
us struggling to lose weight, we are bombarded with a constant media
barrage of "THIN IS IN".
The Truth versus The Lies
It is
hard to find someone who is happy with their body. We all carry around
some kind of distorted body image. But are you telling yourself the
truth?
What is motivating you to lose weight? Whose rules are you
living by? Is there such a thing as an ideal body weight? Does it
really matter? Health issues occur at both extremes of the scale (very
thin or very fat).
So why not be happy with your current weight?
The Fashion Industry Myth
The
fashion industry would have you believe that unless you are stick-thin
and skeletal you have not achieved the ideal weight loss goal. This is
a lie.
Most women carry around 23% body fat and the average man around 17%. In
fact if a woman is too thin, she can experience menstrual problems and
hormone production problems. Women were not meant to be that thin - and
indeed most advertising often show normal sized people
putting pressure on themselves to lose weight. There is a terrible
paradox going on here where the pressure to diet has moved beyond
obesity problems, and become a food obsession that only fuels the
prevalence of eating disorders.
Improving Your Body Image
"I am not my body"
Every
time you look at yourself in the mirror, say to yourself "I am not my
body". In our culture our physical self has become enmeshed with our
identity, our soul, or who we are. You are more than just a body - you
are a unique person with your own thoughts, feelings, spirit, and soul.
If you have fat thighs, say "I have fat thighs", rather than "I am
really fat". Separating your identity as a person from your physical
body is a step in the right direction.
Believe In Yourself
Stop
getting down on yourself, and constantly worrying about your weight.
Set yourself a long-term goal. But remember this - having a thin body
will not make you happy. Only you have the power to choose to be happy (at whatever weight you are).
Go Easy With The Scales
No
matter how many times you stand on those scales, it's not going to
change your weight. Weighing yourself daily is unnecessary. Set aside
one day a week to weigh yourself. Make sure it is the same time each
week and that you are consistent in what you are wearing (or not
wearing!).
Choose Your Friends Wisely
Many
of us (particularly teenagers) hang around with the wrong people. If
you have a friend that is obsessed with the way they look, then this
influence will rub off. Spend time with friends who accept you for you
- not your clothing labels or size.
Monitor Your Self Talk
A
wise man once said "You are what you think". This isn't meant to be a
deception. Thinking "I am slim I am slim" doesn't make you slim. But
thinking about where you are headed and where you will be is a great
motivator. "I may have fat thighs but I am becoming healthier and
fitter everyday."
Feed Your Mind On What Is Good For You
Many
TV programs, movies, and magazines give a very distorted view of
reality. The cast of many shows come from a modeling agency rather than
from a general selection of the population. Popular media is obsessed
with looks. Many popular sitcoms portray a values system that is based
around physical appearance more than anything else. Watch what you feed
your mind on. A good portion of the advertising industry is based around making you feel like you are not good enough, so you must buy product X.
09 Aralık 2007 03:52 · rhomantic
· Etiketler
diett
1. "I Hate Exercise"
Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.
Try
introducing more 'incidental' activity into your day. Take the stairs,
walk instead of taking the car. Try wearing a pedometer to see how
active you really are.
2. "I Don't Have Time to Eat Healthy"
Do you have the time to be sick? Taking time out to look after your body is time well spent. This includes always making adequate time for breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"
When
you think of certain foods as 'bad' - whenever you eat those foods you
will feel guilty. If you can eat those foods in a positive environment
- then you will have a better chance at choosing a small portion size.
Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"
Most
supermarkets offer many pre-made foods - frozen meals, prepared salads
and pastas. Learn to understand food labels. You do not have to be a
chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"
Sometimes
you may need to tell people what you are trying to achieve. This is
important in social situations where food is on the agenda. Communicate
with those around you exactly what you are expecting from them - don't
try and second-guess their responses.
6. "I Eat Out All The Time"
It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.
- Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
- Choose a medium/small portion
- Avoid entrees - they are typically high in fat
- Drink plenty of water with the meal
- When choosing a main meat - choose fish, followed by chicken, then red meat. Grilled or poached is usually the best option.
7. "I Have to Cook Meals for my Family"
Rather
than having one person on a strict diet - try gradually altering the
eating style of the whole family. This will mean substituting regular
meals with healthier options - such as skinless chicken breast instead
of beef mince, and vegetables instead of large portions of starchy
carbohydrates.
27 Kasım 2007 13:50 · rhomantic
· Etiketler
am i an apple or pear
,
body shape
,
for diet
Body Shape - am I an Apple or Pear?
Most
women generally fall into a single body shape classification - the
Apple shape, or the Pear shape. These body shapes have significant
implications for both health and weight loss.
However recent research has shown that a woman's figure can be classified in a number of different ways.
Hourglass
Bust
and hips are basically the same circumference - though the bust can be
up to 1" larger than the hips. The waist is then 9" or more smaller
than the bust.
Spoon
Where the hips are 2" or more larger than the bust. The waist is less than 9.25" smaller than the bust.
Rectangle
Where the bust and hips are basically the same circumference. The waist is less than 9" smaller than the bust.
Triangle
The bust is 3.6" larger than the hips and the waist is less than 9" smaller than the bust.
What about Apples or Pears?
Apple
and pear classifications are useful in determining body fat
distribution. It is generally thought that there are more health risks
for the apple shape. This can be determined by measuring your waist to
hip ratio. A ratio of 0.8 or above indicates that you are an apple
shape. A ratio of under 0.8 means you are a pear shape.
Apples
The
apple shaped woman carries most her body fat in the abdominal region.
She will generally have narrow hips, larger breasts, and a relatively
large waist. Apple-shaped women have more fat surrounding their
internal organs (visceral fat).
This kind of fat presents many
more risks than subcutaneous fat; it decreases insulin sensitivity,
raises blood pressure, and decreases levels of 'good' (HDL)
cholesterol. These are all key indicators of heart disease risk and
diabetes risk.
The higher the waist to hip ratio, the higher the risk.
Pears
The
pear-shaped woman carries most of her body fat around the hips, thighs,
and buttocks. She will generally have a smaller upper body (smaller
breasts) and a heavier lower body.
The risks for the overweight
pear-shaped woman are quite different to the apple shape. A pear-shaped
woman will typically be more susceptible to cellulite and varicose
veins - and to eating disorders. However the pear-shaped woman does not
carry the same kind of health problems that the apple shape does.
Due
to popular culture's obsession with rail-thin women, there is
considerable pressure on women to be a certain shape. However even when
a pear-shaped woman loses weight - she is still a pear shape. This
unrealistic pressure can lead many (often young women) down the path to
disordered eating and body image problems.
Weight Loss for Apples and Pears
There are some who believe that a specific dietary regimen will help each body shape.:
Apples
Lower carbohydrate diet (avoiding processed and 'white' carbs).
Pears
Lower fat diet (avoiding full fat foods; cheeses, butter).
27 Kasım 2007 13:49 · rhomantic
· Etiketler
body types
,
diet
If you are looking for information about Apples and Pears - read the article about Body Shape.
Every
person has unique genetic traits. Every piece of advice you receive
regarding weight loss must be applied against your knowledge of your
own constitution, metabolism, and genetic makeup.
The study of somatyping
classifies body types into 3 main groups - ectomorph, endomorph, and
mesomorph (the suffix morph comes from Greek morphos, and means form,
shape, or structure). Of course, it is rare to find a person whose body
type falls completely into one of these groups. Most of us share a mix
of these genetic traits.
The Mesomorph
The mesomorph is the person we all love to hate - and are secretly jealous of. They have the following characteristics:
- Naturally muscular
- Naturally lean
- Broad shoulders
- Lose fat easily
- Gain muscle and strength easily
- Efficient and fast-burning metabolism
These
people are generally gifted bodybuilders and athletes. If you found
your way to this web site, the chances are you are not predominantly
mesomorph.
The Endomorph
This
body type stores fat very easily, and finds it hard to lose the fat. An
endomorph often has a sluggish metabolism, and must be particularly
careful with their diet. Here are some common characteristics of the
endomorph body type:
- Tend to be naturally overweight
- Gain fat easily
- Find it difficult to lose the fat
- Larger around the waist
- Possibly sensitive to carbohydrates (particularly processed and refined carbs)
- Slow metabolism
- Body shape is more rounded or pear shaped
- Often has reasonable strength levels
If
you are predominantly endomorphic - you will probably find that diet
alone (i.e. diet without exercise) will not be enough to bring down
your weight levels. Because you have a slow metabolic rate, it must be
boosted with aerobic exercise and weight training.
You will
probably need to be careful with carbohydrate consumption (and we are
not saying here that carbs are the "enemy"). The traditional American
Heart Association recommendations may not be the best thing, as they
are typically high in carbohydrates. A balanced lower carb diet such as
the Zone diet or South Beach Diet may be best. See our editors Top 5
diet plans for weight loss.
Although it seems like the hardest
thing to do - good aerobic exercise in the morning will be very
helpful. Unfortunately it seems like a cruel genetic "roll of the
dice", that means endomorphs must work so much harder to keep the fat
off.
The Ectomorph
Ectomorphs
are naturally lean and thin. They seem to eat all sorts of unhealthy
foods, and yet stay slim. However endomorphs are also low in muscular
strength, and find it difficult to gain muscle. Here are the common
characteristics on an ectomorph:
- Fast metabolism
- Naturally thin or wiry
- Find it hard to gain weight
- Naturally lower in strength levels
- Often high energy levels, and tend to be overactive.
Ectomorphs can get fat! Fat Loss for the Ectomorph is a different undertaking to other body types. Read this post at Diet-Blog.
Can you change your body type?
This
is a difficult question. Most body types are genetic traits - they are
the way we were born, and genes don't change. However many other things
do change with age - such as metabolism and hormonal activity. Many
people often find that as they get older they can tend to get more
"endomorphic" in nature. It gets harder to lose fat (particularly
around the stomach or waist), and eating unhealthy foods seems to pack
the weight on more easily than it did when younger.
As a general
rule, metabolism slows down as we get older (the "middle age spread").
Unfortunately most of us slow down our activity levels too - which can
in turn worsen our metabolism even more. This can be rectified by
maintaining cardio and weight training right into old age.
27 Kasım 2007 13:47 · rhomantic
· Etiketler
children for diet
,
diets plan
,
diets plans
,
how do i get a six pack abs
6 second Abs. 8 minute Abs. Abs of steel.
There are few things
in the weight loss industry that are more annoying than the
infomercials selling machines to give you a flat stomach or six-pack.
To
look like those infomercial models takes a lot more than using the
latest ab machine. But a long-term commitment to careful diet and
nutrition, resistance/strength training, and other forms of fat-loss
exercise - in other words it's hard work.
This article may be very disappointing to some. It is the truth. If you want nice abs you are aiming for an entire body transformation. Period.
How do I get my abs of steel?
Have
you ever seen anyone with well-defined abs who also had fat thighs,
"man boobs" or flabby hips? The chances are you haven't. That's because
it's near impossible to achieve localized fat loss. The body tends to
burn fat from all over the place, and generally you have no control
over which body part will slim down first.
Lower Overall Body Fat
To
see the abs you've got to burn the fat first. Generally you have to get
your whole body to <= 10% body fat (men) or <=14% body fat
(women) before you start seeing any definition. Coupled with the
regular resistance training to build and define the abdominal muscles.
Train the Abdominals
To
burn more fat you need to increase cardiovascular exercise. Abs can be
trained like every other muscle (e.g. twice a week). Also note that our
muscular structure is individual - that is why some can only get a
'4-pack', while others show off an '8-pack'.
Should I do hundreds of crunches?
Any
muscle definition in the body comes from the right nutrition, and the
right mix of cardio and weight training. Repetive abdominal exercise
will give you great endurance, but probably won't give you that
washboard you're wanting.
If you want to be inspired - have a
look at how natural bodybuilder Tom Venuto got his abs - in his Burn
the fat, feed the muscle program (see our review) -- he gives the
following basic guidelines:
1. Eat about 15-20% below your calorie maintenance level
2. Spread your calories into 5-6 small meals instead of 2-3 big ones.
3. Eat a source of complete, high quality protein with each meal.
4. Choose natural, complex carbs such as vegetables, oatmeal, yams,
potatoes, brown rice and whole grains. Start with at least 50% of your
calories from complex carbs and reduce carbs slightly (esp. late in the
day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour or white sugar.
6. Keep total fats low and saturated fats low. Aim for only 15-20% of
your total calories from fat. A little bit of "good fat" like flax oil
is better than a no fat diet.
7. Drink plenty of water – a gallon is a good goal to shoot for if you are physically active.
Ab Exercises
There are 3 main abdominal regions that should be worked:
Upper Abs
Basic crunch, Swiss ball crunch, Decline crunch, Bench crunch, Cable crunch
Lower Abs
Reverse crunch, Hip up, Reverse Decline crunch, Hanging Leg Raises, Swiss ball leg lift
Obliques
Side crunch, Cross crunch, Swiss ball side crunch, Decline twist, Twisting Cable crunch.
Tip:
When working the abs, suck your stomach in (imagine pulling your navel
towards your back) and concentrate on feeling your stomach muscles
being worked. It is very easy to use bad form and end up working the
hip flexors.
Ab Programs
The most popular abs program available on-line is The Truth About Six Pack Abs- by Mike Geary.
This
program ignores convential long cardio routines, favoring more intense
bodyweight exercises that provide more of a metabolic response -
leading to more fat loss.
At 117 pages - this book is highly recommended.
27 Kasım 2007 13:46 · rhomantic
· Etiketler
diet
,
diet plans
How Do I Lose Weight?
Nutri-this,
diet-that, Atkins, Zone, South Beach, it can all be very confusing - if
not overwhelming. Here are some basic principles to start you off in
your journey of transformation.
Weight loss or Fat loss?
When
we talk about losing weight, we really mean losing fat. Weight loss can
be muscle, water (fluid), or fat. Standing on the scales gives you no
clue as to your body composition - so don't weigh yourself too much -
it can really play mind games. Our weight is always fluctuating (often
due to hydration levels). The mirror, clothes-fitting, old photos, etc
-- can all provide feedback on our fat loss -- not just the scales.
How do you lose fat?
In
a nutshell, it's a simple law of energy intake and expenditure. Eating
more than you are using means you gain weight. Burning more than your
eating means you lose weight... Unfortunately the real outworking of
this is not so simple. Losing fat (for most people) is hard -- get used
to the idea then you won't struggle so much with disappointment.
There
are 5 principles to keep in mind - Diet (Nutrition), Cardio (Exercise),
Dedication (Consistency), Goals, Weight training. It is possible to
lose fat with correct diet alone (for some people) - but the best
chance of success will be to apply all these principles. Even the
perfect diet plan can fail if you cannot stick to it.
What's weight training got to do with fat loss?
Weight
(or strength) training is not essential to lose fat - but it sure
helps. A weight training workout boosts metabolism for the whole day
and helps build lean muscle. Muscle is metabolically active - it needs
fuel - and therefore helps you burn more calories all the time. If you
are thinking about weight training - think on this:
Do I want my body to be strong and useful, or is my body only for people to look at?
Lifting weights makes your body strong and useful.
Can't I just eat less and skip meals?
It's
naturally what we want to do - but it's not quite right. "I must lose
weight so I'm gonna starve myself". This is where things get a bit
confusing. Starve the body too much, and it gets the hint and slows
down - you'll feel irritable, fatigued, and begin to lose muscle as
well as fat. After clawing your way through hunger pangs and dreams of
food, the chances are you will binge, or start eating back how you used
to. Guess what happens? The weight piles on because your body is still
in "slow" mode. Fat loss is all about calorie reduction, but a calorie
intake that is too low will cause problems.
Why bother with exercise?
There
are few people that have lost fat (and maintained it), without making
exercise a part of their life. Cardiovascular fitness has many health
benefits - primarily keeping your heart strong. Including some form of
exercise as a natural part of your life will give you an even bigger
chance of success. Just remember consistency! Cardio exercise could be
something like; brisk walking, jogging, cycling, swimming, treadmill,
elliptical trainer.
There's so much to learn - Help !?
There are hundreds of diet books and weight loss programs out there. Many of them have terrific claims, but remember:
* There is no one-size-fits-all weight loss program.
* There are no magic bullets or miracle instant cures.
* There is absolutely EVERY chance that you can transform yourself.
* It is completely possible for you to lose the fat and get healthier.
* Believe in yourself.
Do I have to buy something (book, subscription, etc)?
No.
If you have enough nutritional knowledge and a whole lot of motivation
you can sort out your own lifestyle change. However most of us don't
have the time or know-how to go-it-alone -- so we pay someone else to
design, explain, or customize a fat loss program.
Do Online Weight Loss Programs Work?
The
Journal of the American Medical Association (JAMA) decided structured
on-line weight loss programs worked better than "just browsing around".
(Vol. 285 No. 9, March 7, 2001). "Participants who were given a
structured behavioral treatment program with weekly contact and
individualized feedback had better weight loss compared with those
given links to educational Web sites."
What's with all the different diets?
There
are hundreds of diets. Some diets work for some - others don't. There
are other diets that are clearly faulty. Here's some simple guidelines.
Avoid extremes (e.g. very-low-carb or very-low-fat). Learn about
carbohydrates, proteins, and fats. Learn about whole foods and learn
how to reduce your intake of processed foods. These factors seem to be
common across the board.
We have a number of reviews of many
popular weight loss programs. We do our best to try and have some
objectivity, but the reality is - two different people can get two
different results from the same program!
Where do I start?
It's
possible to get started just by taking some of the higher-calorie items
(soft drinks etc) out of your diet, and trying to get out for some
exercise. However you will find that without some serious commitment
and identified goals - you will soon lose interest. There's nothing
like results to keep you motivated.
The chances are you will
need some serious help, and this is where some of the commercial weight
loss programs can help. Have a look at our picks for the best weight
loss program, or the diet reviews, or Fitness Program reviews to help
get you started. Most of these programs have journals, goal-setting
tools, and discussion forums with others to help keep you motivated.
Can it work for me?
Here's
the trick - we are all unique. Different physical characteristics,
different genetics. This is why each of us will have to do slightly
different things to get the fat loss going. Be prepared for a long-term
commitment, a belief in change, and a new lifestyle.
You
can do it. Say goodbye to being a victim. Small step by small step, you
can achieve your goals. You may trip up, you may have setbacks - but
remember - failure isn't fatal !
