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Posts Tagged ‘top weight loss rule’

I remember reading once that “all diets work” and all diets will help you to “lose” weight. The problem is that instead of maintaining the weight loss we often go back to our poor eating habits and gain all of the weight that we lost back again. I disagreed.

As a seasoned dieter I have attempted many weight loss programs that just didn’t work. I would follow the program religiously but the scale would not budge. On some of these diets, I could follow perfectly for months at a time and never lose a pound.

It is a biological anomaly for women. Men will always be able to lose weight and gain muscle easier and faster than women because women are biologically programmed to hold onto the fat. In the rare event of a famine our bodies are designed not only to make sure we stay alive but also to keep any babies that we may be carrying alive. Biologically it is just more difficult for women to lose weight.

But as you go you learn what works for weight loss and what doesn’t. Here are the top five weight loss rules for bodies that are resistant to losing.

First rule is to Eat. That’s right; never starve yourself if you want to achieve lasting weight loss. Eating regularly will keep you from getting excessively hungry which in turn will keep you from eating everything you see later on. It also keeps your metabolism going and your body keeps on burning calories. If your body thinks it is starving it will shut down your metabolism and save the fat so eat, at least 3 meals and as many as 6 small meals every day.

The second rule is to be aware of what you do eat. Empty calories in the form of “white foods” and empty carbohydrates do nothing to fill you up and just pile on the pounds. Choose quality and you will instantly reduce quantity. Many cravings are caused by a lack of adequate nutrients so choose quality, high-density nutritious foods when you do eat. Remove the junk out of your pantry and out of your life.

The third rule is to have protein at every meal. There is a reason why high protein diets have been successful. It’s not because they are highly nutritious but instead because protein will not cause sugar spikes and it is digested slower than carbohydrates, especially simple carbohydrates. Therefore, when you add protein you don’t get nearly as hungry and you don’t eat nearly as much.

The fourth rule is to pick your carbohydrates wisely. Simple carbohydrates like sweets, candy and really anything made out of white flour will just spike your blood sugar, make you hungry and add to your fat deposits. Choose complex carbohydrates like whole grains and vegetables. These will add fiber, which will also keep you fuller and will keep your digestive system functioning at its highest levels.

Fifth is to begin an exercise program. Start moving. Take the stairs. Take a walk. Move more. You can start slow and work your way up but exercise is crucial for long-term weight loss success.

It will probably be that you’ll have to work at it. Few people with weight problems solve them once and for all for and never have to think about it again, but if you follow these rules the majority of the time, you will lose weight and you will be able to keep it off.