Weight Watchers Activity Points
August 26th, 2008
The Big Picture of Permanent Weight Loss
Most people who read my articles and e-books know me as a kind of science that like to quote studies and apply research to everyday problems such as weight loss, fitness and health / fitness related topics. However, sometimes have to take a step back and look at science the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.
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For most people reading this article, the search for an effective diet that works most of the time must seem as complicated as nuclear physics. Not it is, but there are a bewildering number of options for the diets out there. High-fat or fat? High-carb or no carbs? Low protein or protein high? To make matters worse, there are a million variations and combinations with the assumptions of the diet of up to increase the confusion. It seems endless and makes many people throw up their hands in frustration and give up. In this article I will try to change all that.
There are some general guidelines, rules of thumb, and ways of seeing a diet program that allows you to decide, once and for all, if the right diet for you. You may not always like what I have to say, and must be under no illusions this is another quick fix, "lose 100 pounds. In 20 days," guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight only to put it back, and tired of wondering how to take the first steps in deciding on the right diet for you which will result in permanent weight loss, then this is the article that could change your life …
You will be able to apply what you learn here for any diet you are considering and decide whether it makes sense, once and for all! The process, however, is neither easy nor quick per se, but I never promised you any of the things … This article does not take into account the specific diets, but you learn to take a logical approach and apply a little common sense choosing a nutrition plan for life weight loss long. If you are willing and able to make a paradigm shift, then we will proceed.
Is your diet pass "The Test"?
What is the number one reason diets fail long term, above all else? The reason number one is … drumroll … the lack of long-term compliance. The numbers do not lie, the vast majority of people who lose weight regain it – and often exceed what they lost. You knew that already did not you?
However, what are you doing about it? Here's another reality: virtually any diet you choose the one that follows the basic concept of "burn" calories that you consume more than – the well accepted "calories in calories emerging "mantra – will make you lose weight. To some extent, they all work: Atkins-style, no carb, low fat diets high in carbohydrates, all kinds of fad diets – they just do not care in the short term.
If your goal is to lose weight quickly, then a selection and follow it. I guarantee you will to lose some weight. Studies tend to find any of the diets of commercial weight loss will be about the same amount of weight lost after six months to a year. For example, a recent study found the Atkins Diet, the Slim-Fast plan, Weight Watchers Pure Points Program and Rosemary Conley Diet Eat yourself Slim, all are equally effective. (1)
Another other studies that compared popular diets have become practically the same conclusions. For example, a study comparing Atkins diet, the Ornish diet, Weight Watchers and the Zone diet, which is found to be essentially equal in their ability to take the weight after one year. (2)
Remember what I said about the number one reason diets fail, which is the lack of compliance. The principal investigator of this latest study follows:
"Our study found that the adherence of more than diet type is the main predictor of weight loss (3)
Translated, not chosen diet per se, but their ability to deliver effectively to a diet that predicted his success in weight loss. I can only see your hands up now, " but Will, some diets must be better than others, right? "There are some diets better than others? Of course. Some diets are healthier than others, some diets better to preserve lean body mass, some diets are better to suppress appetite – there are many differences between diets. However, while most of the diets popular work for making weight, what is clear is that adherence to the diet is the most important aspect to keep the weight off long term.
What is a diet?
A diet is a short-term strategy for weight loss. Long-term weight loss is the result of a change in lifestyle. We concerned with the life long weight management, not quick fix weight loss here. I do not like the term diet, as it represents an attempt to short-term weight loss compared to a change in lifestyle. Want to lose a lot of weight fast? Hell, I'll give you information on how to do it here and now without charge.
For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit and a gallon of water twice aa day. You will lose a lot of weight. Is it healthy? Nope. Does the weight stay off once you are done with this diet and are forced to return to its "normal" eating? Not a chance. Will you lose weight from fat, or will be muscle, water, bone, and (hopefully!) A little fat? The point is, there are many diets out there that are perfectly able to get the weight off, but when considering any diet plan designed to lose weight, you should ask:
"Is is a way of eating that I can continue long term? "
Which brings me to my essay: I call it the "I can eat that way for the rest of my life?" Test. I know, not exactly roll the tongue, but it gets the point across.
The lesson here is: any nutritional plan you choose to lose weight should be part of a lifestyle change that will be able to follow – in one form or another – forever. That is, if there is a way of eating can be met indefinitely, even after to reach your ideal weight, then it is worthless.
Therefore, many fad diets you see out there are immediately eliminated, and you do not have to worry about them. The question is not whether the diet is effective in the short term, but if the diet may continue indefinitely as a permanent way of eating. Going from "their" way of eating back to "their" way of eating after reaching your target weight is a recipe for disaster and the cause of the syndrome well established diet yo-yo. In a nutshell: there are no shortcuts, there is no free lunch, and only a commitment to a life change fat will continue long term. I realize that is not what most people want to hear but it's true, like it or not.
The statistics do not lie: to get the weight is not the hardest part, keeping weight off is! If you take a look close to many well known fashion / commercial diets out there, and you're honest with yourself, and apply my previous test, you will find most of them can not be appealed more time for you, as they did before. It also leads me to an example that adds additional clarity: If you have a diet that will make the greatest weight loss in the shortest time, but is unbalanced and essentially impossible to follow long term vs. diet B, which has the weight at a slower pace, but it is easier to follow, healthy, balanced, and some may meet year after year, which is superior? If diet A gets 30 pounds off in 30 days, but next year you won back the 30 pounds, but diet B gets 20 pounds over the next three months with another 20 pounds three months after that and the weight stays off the end of that year, which is the best diet?
If you do not know the answer to these questions, you have totally missed the point of this article and the lesson is trying to teach, and are doomed to failure. Go back and read this section again … By default, diet B is superior.
Teach him to fish …
Is a well known Chinese proverb – Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for life.
This expression fits perfectly with the next essential step in how to decide which meal plan to follow to lose weight permanently. Does the diet plan you are considering to show you how to eat long term, or spoon feed you information? Can diet bars are based on special milkshakes, supplements or pre-made food supply?
Let's do another diet A diet vs B comparison. A diet is going to submit with their food, so as their special drink or bars to eat, and tell you exactly when to eat. Lose – say – 30 pounds in two months. Diet B will try to help you learn which foods should eat, how many calories you need to eat, why you need to eat, and generally attempt to help teach you how to eat as part of a change of style total life allowing you to make informed decisions about their nutrition. Diet B causes a slow steady weight loss of 8 to 10 pounds per month over the next 6 months and the weight stays off because now I know how to eat properly.
Remember the Chinese proverb. Both diets help you lose weight. Only a diet, however, will teach you how to be self-sufficient after their experience has ended. A diet is easier, of course, faster and causes weight loss that diet B and diet B takes longer and requires a little thought and learning from you. However, when a diet is more, you are back where you started and have been given no ability to fish. Diet companies do not make their profits by learning the fish that make their money with a fish delivery and should therefore rely on them indefinitely or return to them after gaining all the weight back.
Thus, diet B is superior to allowing it to succeed where other not subsistence, with the knowledge acquired can be applied to long term. Diet programs that try to eat with a spoon that a diet without any attempt to teach to eat without your help and / or depend on their shakes, bars, cookies, or pre-made foods, is another diet that you can eliminate from your list of options.
Diet plans that offer weight loss by consuming their products for several meals followed by a dinner of "significant" diets that allow you to eat her cookies most special meals with their pre-planned menu, or try to diets that are eating the bars, drinking, or pre-made meals are diet a variety covered over. They are easy to follow, but doomed in the long term. All of them not the "I can eat that way for the rest of my life?" test, unless you really think you can eat cookies and shakes for the rest of your life … In a nutshell here is, if the nutritional approach that is used for weight loss, and is a book, a class, clinic, or an e-book, not teach you how to eat is a loser for weight loss long term and should be avoided.
The missing link in weight loss long term
We now make our path to another test to help you choose a nutrition program for weight loss long term, and in reality is not the nutrition. The missing link to weight loss long term exercise. Exercise is an essential component weight loss long term. Many diet programs does not contain an exercise component, which means they are losers for weight loss long term from the beginning. Any program that has its focus on weight loss, but does not include a complete exercise plan is like buying a car without wheels, or an airplane without wings. People who have managed to keep the crushing weight have incorporated exercise into their lives, and studies that look at people who have managed to lose weight and kept it always find these people were consistent with your diet and exercise plans. (4)
I will not list all the benefits of regular exercise here, but regular exercise has positive effects metabolism, allows you to eat more calories and still be in a calorie deficit, and may help preserve lean body mass (LBM), which is essential for your health and metabolism. The many health benefits of regular exercise are well known, so it will not bother adding them here. The bottom line here is (a) if you have any intention of getting the best of his goal of losing weight and (b) plan to maintain long-term weight, regular exercise should be an integral part of the strategy weight loss. So, you can delete any program, whether book, ebook, medical, etc that does not offer guidance and assistance with this part essential weight loss long term.
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Side Bar: A brief note on the exercise:
Any exercise is better than do nothing. However, as diet plans, not all exercises are equal, and many people often choose the wrong way to exercise to maximize your efforts to lose weight. For example, they will ignore exclusive aerobics and resistance training. Resistance training is an essential component of fat loss, as essential to building muscle metabolism, increases energy expenditure 24 hours, and has health benefits beyond aerobics.
The reader also took note of fat loss above that weight loss. Although I use the term "weight loss" in this article I do so only because it is a more familiar term people understand. However, the strictest sense and purpose of a constitution proper nutrition and exercise plan should be fat loss not weight loss. A focus on weight loss, which may include a loss of essential muscle, water, and even the bones, and fat, is the wrong approach. Lose fat and keep the mass of all the important body lean (MCM), is the goal and the method for achieving that can be found in my book (s) on the subject, and is beyond the scope of this article. In short, the type of exercise, the intensity of the exercise, the length of time you do exercise, etc., are essential variables here when it comes to losing fat without losing (MCM).
Psychology 101, weight loss long term
Many diet programs out there do not relate to the psychological aspect of why people can not succeed with weight loss long term. However, very few existing studies that have considered just that. In many ways, the psychological aspect is more important for weight loss long term and probably the most neglected component.
Studies that compare the psychological characteristics of people who have kept the weight successful people who have regained weight, see clear differences between these two groups. For example, a study that followed 28 obese women who lost weight but recovered their weight that they lost, compared with 28 obese women who previously had lost weight and maintain their weight for at least one year and 20 women with stable weight in the healthy range, which is the women who regained weight:
• Have had a tendency to evaluate self-esteem with weight and shape
• Had a lack surveillance in relation to weight control
• had a dichotomous thinking style (black and white)
• If the tendency to use food for regulate mood.
The researchers concluded:
"The results suggest that psychological factors may provide an explanation of why many people with obesity regain weight after successful weight loss. "
This particular study was done on women, so reflects some of the issues specific to women psychological – but make no mistake here – the men also have their own psychological problems can sabotage your efforts long-term weight loss. (6)
Further studies on men and women find the psychological characteristics like "having unrealistic weight goals, tackling poor problem solving skills and low self-efficacy" often fail to predict the loss long-term weight (7). Moreover, the psychological traits common to people who have experienced successful weight loss long term include "… a internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength stability. "(8)
The main point of this section is to show that psychology plays an important role in determining whether people are successful with weight loss long term. If not addressed as part of the general plan may be the factor that makes or breaks your success. However, this is not an area most nutrition programs can cope with and should not be expected. However, the best programs usually attempt help with motivation, goal setting, and support. If you look at the above list of groups that could not maintain their weight long term, then you know it will have to address these issues through counseling, support groups, etc. Do not expect any weight loss program to adequately cover this topic but you have to search for programs trying to offer support, motivation and resources that will keep you up to date.
"There's a sucker born every minute"
So why not see this kind of truthful information about the reality of weight loss long term most often? Let's be honest, telling the truth is not the best way to sell bars, shakes, books, supplements and programs. Hell, if by some miracle to all who read this article in fact followed, and sent millions other people who really followed, manufacturers of these products may be in financial trouble quickly. However, we also know – as the man said – "no a sucker born every minute ", so I doubt this will continue through the night worrying about the effect that I or this article, you in your business.
So let's recap what you learned here: the reality panorama of permanent weight loss and how to look for in a weight loss program and decide for yourself even if it is for you, based on what was specified above:
• permanent weight loss is not about finding a quick fix diet, but making a commitment to changes in lifestyle including nutrition and exercise
• Any weight loss program you choose must pass the "I can eat that way for the rest of my life?" test
• The weight loss program you choose will ultimately teach us to eat and be self-sufficient so they can make long term decisions about their nutrition.
• The weight loss program you choose should not stop relying on merchant bars, shakes, supplements or pre-made food for their long-term success.
• The weight loss program you choose should have a component of effective exercise.
• The weight loss program you choose should attempt to help with motivation, setting goals, and support, but can not be a substitute for psychological counseling if necessary.
Conclusion
I want to take this last section to add some additional points and clarity. For starters, the above advice is not for everyone. It is not intended for those who really have marked his nutrition, such as competitive bodybuilders and other athletes who benefit from quite drastic changes in their nutrition, such as "low season" and "pre-contest 'And so on.
The article is also not intended for people with medical problems that may be on a specific diet to treat or control a specific medical condition. The article is intended for the average person who wants to leave Yo-Yo diet merry-go-round once and for all. Since that is probably 99% of the population, covering millions of people.
People also should not be frightened by my "you have to eat like this forever" advice. This does not mean you will be on a diet for the rest of his life and nothing but hungry to wait. It does mean, however, will learn to eat properly, even after reaching your target weight and way of eating should not be a big departure from the way you eat to lose weight in the first place. Once you reach your target weight – and / or body fat levels of employment – will go to a maintenance phase which generally has more calories and food choices, including treatment Occasionally, like a piece of pizza or whatever.
Maintenance diets are a logical extension of the diet used to lose weight, but do not rely on followed that diet to put weight on in the first place!
No matter which program you choose, use the "above the big picture" approach that will keep you on track for weight loss long term. See you at the gym!
References
(1) H Truby, et al. Controlled trial with random assignment of four commercial weight loss programs in the UK: initial findings of the BBC "tests" diet BMJ 2006; 332:1309-1314 (03 June)
(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers and Zone diets for weight loss and reduction risk of heart disease. A randomized trial. JAMA. 2005, 293:43-53.
(3) Comparison of diets for weight loss and heart disease Risk Reduction of response. Michael Dansinger. JAMA. 2005, 293:1590-1591.
(4) J. Kruger et al. Food and physical activity behaviors among adults successful in maintaining weight loss. International Review of Nutrition and Physical Activity Behavior, 2006, 3:17 doi: 10.1186/1479-5868-3-17
(5), S Byrne, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug; 27 (8) :955-62.
(6) Borg P, et al. food choices and eating behavior during weight maintenance intervention and 2-y follow-up in obese patients men.Int J Obes Relat Metab Disord. December 2004, 28 (12) :1548-54.
(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov; 53 (5) :1029-36.
(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with maintenance weight loss and weight recovery. Obes Rev. February 2005, 6 (1) :67-85
Author Bio
Will Brink is an author, columnist and an expert in the supplement, fitness, bodybuilding, weight loss and industry and has published widely. Did you graduate from Harvard University with a concentration in the natural sciences.
The low frequency of late items can be found in publications such as Lets Live, Muscle Media, MuscleMag International Life Extension Magazine, Muscle n Fitness, Exercise for Men Only, and many others.
Has co-authored several studies relating to sports nutrition and health found in peer-reviewed by academics, as well as having commentary published in JAMA. Will previously trained high-level Olympic athletes bodybuilders and fitness and now runs seminars for (SWAT).
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About the Author
More Fat Loss Diet Tips and other Related Resources:
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