Most people think that the most effective way to loss weight is to eat less and exercise more. still, people are always for the newest, quickest, and most popular diet. From super-low-fat and severely carbohydrate-restricted diets to meal replacements and strict calorie counting, every method has its followers. On the other hand, every diet also has people who have failed to achieve their weight-loss goals. This section discusses some of the research on popular diets, that you may benefit most from learning how to evaluate popular diets in general.
A randomized trial, the “gold standard” in research design, compared the following diet plans in more than 300 premenopausal overweight, or obese women:
- Atkins” (very low carbohydrate)
- LEARN (Lifestyle, Exercise, Attitudes, Relationships, and Nutrition) (low-fat, high-carbohydrate plan based on national recommendations)
- Ornish° (very high carbohydrate)
- Zone (low carbohydrate)
At 12 months, the Atkins dieters came out ahead, with a modest 10-pound (4.5 -kg) weight loss (Gardner et 211., 2007). The unimpressive amount of weight loss reflects how people struggle to stick to rigid dietary restrictions, though it is worth noting that even a 5 to 1000 weight loss confers significant health benefits (National Institutes of Health, 1998).
The National Weight Control Registry(NVVCR) a database that nicks more than 5,000 people who have lost at least 30 pounds (13.6 kg) and maintained the loss for at least one year, has uncovered an abundance of tried-and-true tips to help people use weight and keep it off. Results from several observational research studies further highlight what works and what does not.
How To LOSS Weight Fast In Simple Steps
The following are 10 insights that will help you to lose weight fast
1. Control Portions
Twenty years ago, a standard cup of coffee with whole milk and sugar was 8 oz and 45 calories. Today, a 16-02 Grande Mocha Frappuccino at Starbucks’ adds up to 380 calories. To burn the extra calories, a person would have to walk for an hour. A typical muffin was 1.5 ounces and 200 calories. Today it is 5 ounces and 500 calories-the difference equates to 90 minutes of vacuuming [National Heart, Lung, and Blood Institute (NHLBI), 2004]. As standard portions have gotten larger, so have Americans. The only remedy is to pay attention to serving sizes. Successful “losers” control portions. In fact, some research suggests that portion control is the greatest predictor of successful weight loss. people control portion by teaching them:
- To read nutrition labels carefully.
- Carefully measure out servings.
- Eat only one helping, use smaller serving dishes.
- Resist the urge to clean the plate.
2. Be Mindful
Eat when you are hungry and stop when you are full. that means paying attention to everything they eat. you should ask yourself: do I eat when I am bored, sad, stress, tired and sometimes when I am full? emotional eating can wreak havoc on a well-planned weight management program you should ask yourself “Why” before heading to the pantry.
More than 94% participants in the weight loss category are increased physical activity in their effort to lose weight fast. in fact, many reported walking for at least one hour per day. and exercise was crucial for those who kept the weight off. people who dropped fitness program put on the pound. As people lose weight, a portion of each pound come from muscle. that slow down metabolism and make it difficult to keep the weight of. while walking and and other cardiovascular exercise is important for burning calories. you should also do a resistance training to preserve lean tissue and maintain metabolic rate.
you may also read How to check metabolic rate http://fitnesshint.net/how-to-check-RMR-at-home-in-easy-way/
4. Check the scale
It is not advisable to become obsessive about weight to the nearest 0.01 pounds, people who maintain their weight loss and keep tabs on the scale, weighing yourself at least once a week. this way they are able to identify small weight increases in time to take appropriative corrective action
5. Eat Breakfast
When you are awake, the first thing you will do to take your breakfast. most people ask Why is it important? because it will help to increase your metabolic rate and burn the most fat in your body. but researchers suggests that breakfast eaters weightless and suffer from fewer chronic diseases than non-breakfast eaters.
here are some recipes to lose weight fast http://fitnesshint.net/10-high-protein-breakfast-recipes-for-weight-loss/
6. Monitor intake
one of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake. while some people may find it tedious, keeping a food log is a highly effective and proven strategy.
7. Turn off the tube and sleep well
Time spent watching TV is time spent: being completely sedentary and thus expending a minimal amount of calories; eating. most people mindlessly consumed snacks while watching the TV and they I’ll not noticing the rapidly multiplying calorie intake. for best weight loss result watch less than 10 hours of television per week. sleep is also important for weight loss, because, many hormones in our body works well at night when you sleep. you may sleep at least 6-8 hour a day.
8. Do not wait for tomorrow to get started- and no cheating
it is easy to put off starting a serious lifestyle change to a later date. Likewise, it is also easy to cheat and eat an extra piece of cake here, a pizza buffet there. but if you do not consistently give themselves a day to off to eat cheat meal are 150% more likely to maintain their weight loss. encourage people to adopt a healthy lifestyle that they can stick with so they do not often feel compelling urges to unwittingly sabotage their weight-management success.
9. Know thy friend
A Study of 12,000 people followed over 30 years conclude that obesity spread through social ties. That is, obese people tend to have obese friends. pair of friend and siblings of the same sex seem to have the most profound effect. the study author suspect that the spread of obesity has a lot to do with an individual general perception of social norms regarding the acceptability of obesity. The logic work like this: if my sister and my best friend are both obese and I love and admire them all the same, maybe it is not so bad that I gain a few pounds. people can reverse this psychological phenomenon by inviting pals to work out at the gym or go for a bike ride to stay or get fit.
10. Be Optimised
Researcher suggests that people who are optimistic- that is, they have perceived control, control, positive expectation, empowerment, a fighting spirit, and a lack of helplessness– are more successful at changing behavior and Losing Weight.