fatRefuser

I guess, everyone of us knows, that dieting is not an easy thing. It can be a tough challenge for many people. I’m writing here a little guide to give you some hints, so that you would avoid the things which always can make you lose control and start eating. Keep away from them if you wish to successfully make yourself thin again.

No.1 - Do not even try the toughest diet you can find at the beginning.
I see a lot of friends making this kind of mistakes. It is so common, that many people rushed into a super-strict diet they could find, and failed. Never use a diet that may seems to be too strict for you. I would suggest you to try something else if you are 100% sure you would stick with a diet.

No.2 - Gym is not the place you should visit everyday.
Another common mistake is, some of us would go to the gym every day when we’d decided to lose weight. This won’t help at all. It takes time for our bodies to heal and expand the muscle mass after each training session. So, going to the gym every day will definitely interferes with the body’s natural process.

No.3 - Keep touch with reality.
As I always say, we can’t expect losing pounds over night. Here’s the rule to make a realistic weight-losing plan: start small, and be prepared to go far. Yes, sometimes we would hear someone saying that he lost tens of pounds in a short time. It could be ture, but never make it your goal to match his performance. Weight loss results are different from person to person.

No.4 - Never get hard on calories.
We know that cutting down on calories is one of the building blocks of all diets, but you have to be careful about it. Your body will start storing anything it possibly can if too many calories are cut down. This is absolutely a good thing we want to meet.

No.5 - How about skipping meals? No!
Does skipping one or two meals help us to lose weight faster? Negative! Dieting is about eating the right foods, but not starving yourself.

No.6 - No need to refuse your favourite foods.
We should have this kind of common sense, that diets are just food control methods, not prisons. We all have some kinds of favourite foods which should stay away from the diets lists. Should we never enjoy them again? No! If such treats are not frequent, then they will not affect your progress in the long run.

No.7 - Don’t refuse to seek help.
Some of us would be shy if they have weight problems. You don’t have to! If you need advice or help, don’t hesitate to ask it from your friends or from professionals. Being fat is not an ugly thing, so don’t try to resolve every problem by yourself!

No.8 - Don’t check the bathroom scales everyday.
We are eager to see the confirmation of our efforts in the shape of lost pounds, but we should not make this a daily job. The pretty small daily fluctuations of your weight will soon have you depressed and even make you quit dieting. And this is something we have to avoid.

No.9 - Don’t let emotions drive you.
Aside from the eagerness that drives us to check our weight every day, there are still more emotions that influence dieting. As for me, I used to be glad to have ice-cream or snacks when I was bored, frustrated or angry. That’s just the issue we should deal with. We should not allow them to come between us and our purpose.

No.10 - Use your head besides your willpower
It is good to write down everything we eat. Doing this can help us to have a clear idea of how much we eat, and analyze the list for things that should not be there. Sometimes hunger will make you eat something you shouldn’t. Be honest with yourself and keep a clear head.

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If you are going on an exercise, you should take care that the exercises that you can do are within your body’s heart rate zone. The heart range zone is the range of minimum to maximum heart rate. If you’re overweight, has a heart condition, or a person who wanted to drop weight fast and in a safe mode, it’s best that the exercises should be limited within the heart rate. Staying within these range is safe and really effective.

But first, how do we know our heart rate? That’s very simple. Subtract 220 from your current age and the result will be your maximum beats per minute. To know your range just multiply the previous result by 65% for the minimum rate and far maximum rate just multiply them by 85%.

For Example, 25-220 =-195 (195 becomes the maximum heart rate). The maximum heart rate when multiplied by 85% is 126.75 (195 multiplied by 85%) and the lowest is 81.25 (195 multiplied by 65%).

You can use this calculation when you exercise. The higher the heart rate, the more calories are being burned. So it’s essential that you really check your heart rate while doing the exercise. It might be a challenge at the start to get them correctly but when time and practice you can easily do it. All you need to do is to place your right index and middle finger to your inner wrist. You should be able to find something beating there. Once you found your heartbeat, count the number of beats within 10 seconds. From there, multiply it by ten to get the heartbeat rate per minute. If you really can’t figure out how to get the correct and reliable heartbeat, there are wristwatches on the market that can monitor your heartbeat rate. It’s as easy as setting the phone correctly to get the correct results.

You might be wondering why do we really need to have a maximum heartbeat rate since the higher the rate, the faster the calories burned. One of the reasons you need to have a ceiling heartbeat rate is it will prevent complications to those who don’t have a healthy heart. Another reason is that when you go beyond the heartbeat rate through exercise, you’re not burning the excessive calories in your body but you’re already burning the carbohydrates in your body. Carbs doesn’t mean weight loss but it is beneficial muscle development.

Most people who have ever tried dieting have at one time or another gone through yo-yo diets. These are the classic ideal of all those who don’t like what the measuring tape is telling them about their waists and thighs. Everybody wants a diet and some pills that can help them shed a significant number of pounds fast. In a week or two, if possible. However, all those pounds that you have been fast to discard are coming right back in the next month or so. Probably with some liver or stomach problems from the pills used to speed up the process.

Yo-Yo diets always sound like a good idea because people don’t like to think that weight problems are long-term problems which should be managed as such. They are looking for the miracle cure, the three-day wonder that would fix everything in a couple of days. Unfortunately, long-term problems solved in three days have a way of refusing to stay solved. It’s a sort of nudge from Mother Nature reminding us that we should not try and hurry things, especially when it’s impossible to do so. It doesn’t matter what the labels of dozens of pills say because weight loss is not a short term problem.

The best weight loss advice one could get comes from dietitians and physicians, but people tend to stay away from these professionals. Their answers offer no hope for a simple solution and their eating plans and diets seem to take forever. Nevertheless, these neglected experts know that the body has gained weight in time and will shed it in the same manner. Trying to force a new weight gain/loss rhythm is not healthy for the body and fast diets always end up causing damage to the internal organs and decreasing the muscle mass.

What a Yo-Yo diet can never give you is the guarantee that all the weight lost in one week won’t return after a couple of glasses of soda and two or three burgers. A proper diet that takes at least four weeks to complete allows the body to get rid of the accumulated fat and not of water or muscle mass. Crash diets that cut off your intake of calories may seem to work for the moment, but your body is going to pay a heavy price as the internal organs are left without the required daily nourishment.

Short term solutions always lead to long-term disasters and what looked like a sound proposition yesterday might prove to be a health hazard tomorrow. While your weight problem is nothing to be proud of, there is no magic solution that is going to make everything right just like that. You are going to have to put together a sound eating plan, exercise on a regular basis and make sure you’re not putting anything back on. There are many recipes fit for dieting that you can choose from and even cook yourself. Dieting is always simpler than it sounds. It starts with you reaching out for a bag of snacks and remembering that an apple would be better for both your waistline and self-esteem.