In these days of fad diets, weight loss pills and constant pressure to look like a super model, it is important to know the truth about losing weight. Understanding that there are no magic pills when it comes to weight loss can not only protect your pocket book but also potentially save your life. While everyone wants to lose weight quickly, healthy weight loss takes time. Products that claim to help you lose 30 lbs. in two weeks are either fraudulent or extremely dangerous. By knowing the truth about weight loss you can develop a plan that helps you lose weight in a healthy way.
Safe Weight Loss
Most importantly, any weight loss plan should be managed with your physician for safety. Some dieting fads like extreme dieting or diet pills can be highly dangerous. Even over-the-counter diet pills can contain dangerous substances that can cause heart attacks and strokes, according to Newsweek's April 1, 2009 article "Too Good to be True." Extreme diets that cause rapid weight loss may be causing you to burn lean tissue, like muscle, rather than fat, according to the Mayo Clinic. A weight loss plan for losing between 1 to 2 lbs. per week is advisable.
Metabolism
The truth about metabolism is that it has less to do with weight loss than you may think. According to the BBC, research has found the metabolism of overweight and fit individuals is usually the same. The primary factors controlling body weight are caloric intake and activity levels. This makes lifestyle choices essential to effective and sustainable weight loss.
Lifestyle Changes
Making the right lifestyle changes can be the difference between the success and failure of your weight loss plans. Successful measures can include lowering your daily intake of calories, increasing activity or even eating at appropriate times of the day. For example, eating a healthy breakfast every morning can decrease your body's insulin response, according to the Mayo Clinic. For example, when you fast by failing to eat breakfast after a long night of sleep, your body responds by producing more insulin. This insulin response causes your body to increase fat storage, leading to weight gain.
Dietary Considerations
One of the most important factors in weight loss is your daily intake of calories. If you are consistently taking in more calories than you burn, your body will store these extra calories in fat cells. Eating fewer processed, high-calories foods can greatly reduce your daily calorie load. Eating more fresh vegetables and fruits, as well as whole grains, not only helps you successfully lose weight but also strengthens your overall physical health.
Exercise
Another significant factor in weight management is exercise. The more physically active you are, the more calories you can afford. In fact, adding a 60-minute walk to your daily routine can double your weight loss, notes the Mayo Clinic. Consult your physician before starting any exercise regimen to ensure that you are physically capable of following your routine safely. However, even something as simple as parking at the far end of the parking lot to get in some extra walking can make a difference, according to the Mayo Clinic.
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