Wednesday, September 12, 2012

Is Dieting best solution for weight loss

Dieting seems to be the most common option for individuals who wants to lose weight. Regrettably, the consequences can be less desirable and additionally lead to further weight gain instead of weight-loss. The main reason of gaining weight instead of losing weight while dieting depends on the amount of foods calories that is consumed and the other factor could be completely taking wrong diet or kind of food. 



can dieting help to lose weight
Most of the time while dieting, dieter only focus in low fat and low calories foods but often fails to understand the sugar content. Sugar is more detrimental and tends hinder the fat burning process from losing weight. It is better to eat more natural and fresh products that contain no added sugar to them.


When you’re desperate to lose weight, it can be tempting to go on crash diet or end up taking dangerous measures by taking pills to achieve the result fast. Which is not consider good for health in long term. Therefore, it is best to find alternative solution for losing weight without jeopardizing health.
ONE reason is 85% of people have no idea how many calories they should consume to maintain a healthy weight. The other: most of us don’t know how many calories are in the foods we eat.

In the long run, this means you have to control the amount of calories by limiting your meals. Many people get into the habit of relying on take-away and ready meals. This type of food generally has a higher calorie count and fat content. In order to lose weight, you must take right amount of food required by body. If you take more than your body requirement, the excess food mostly get stored as fat.

Consume more calories than you burn and you will gain weight. So simply counting fat intake won't do the job.
High calorie food

Studies show that body fat distributed on the waist and abdomen is the most detrimental to your health.

Men tend to store fat on the waist and abdomen, giving obese men an apple-like shape to their bodies. Fat that surrounds the abdominal organs (visceral fat) is far more dangerous in terms of increasing the risk of obesity related disease than fat distributed on the lower body.

Women tend to store fat on the lower body on their hips, thighs and buttocks, giving obese women a pear-like shape to their bodies. Women also tend to store fat closer to the surface of their skin (subcutaneous fat) than men do, increasing their tendency to form cellulite.


Drink more water, especially if you are dieting:

  • Weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
  • The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
  • Burning calories creates toxins and water plays a vital role in flushing them out of your body.
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
  • A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.
To maintain weight, see the calorie chart below.

 This chart represents calorie guidelines to maintain weight based on median height and weight -- a BMI (body-mass index) of 21.5 for females and 22.5 for males – as well as activity level. 

To lose weight: 1 pound a week - Reduce total calories in the chart by 500 a day by eating less and become more physically active.

To gain weight:  Add 500 calories per day for each pound you want to gain per week. 

For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients. 

Gender
Age
Sedentary
(calories)
Moderately Active
(calories)
Active
(calories)
females
19-30
31-50
51+
1800-2000
1800
1600
2000-2200
2000
1800
2400
2200
2000-2200
Males
19-30
31-50
51+
2400-2600
2200-2400
2000-2200
2600-2800
2400-2600
2200-2400
3000
2800-3000
2400-2800


Calories Chart:

  • 2 Glasses of Grape Juice (32oz): 616 calories
  • 1/2 Cup of Macadamia Nuts: 474 calories
  • 1/2 Cup of Almonds: 411 calories
  • 2 Whole Wheat Crackers with a 1 ounce slice of Cheese on each: 262 calories
  • 2 Whole Wheat Crackers with 1 tbsp. of Peanut Butter on each: 224 calories
  • 1 Cup Brown Rice: 218 calories
  • 1 Cup Brown Rice with 2 tbsp. of Olive Oil: 466 calories
  • 1 Cup Oatmeal: 166 calories
  • 1 Cup Oatmeal with 1/4 Cup Raisins and 1/4 Cup Almonds: 480 calories
  • 1 Square of Dark Chocolate (29g): 145 calories
  • 1/2 Cup of Dates: 208 calories
  • 1/2 Cup of Dried Apricots: 156 calories

Losing weight cannot be achieved overnight, but constantly maintaining healthy diet habits and doing regular exercise can help to lose weight faster.








Reactions:

2 comments:

  1. There is no "best diet" however, it's simply the common things and most of them you might already know. Gradually decrease or even eliminate the amount of "bad" fats and processed carbohydrates (all fried foods, fatty read meat, beef, junk food, candy, chocolates, sugary drinks, white bread, white potatoes and pasta, fatty dairy products etc). Your calorie intake should be from a lot of protein and unprocessed carbohydrates, and a limited amount of good fats (skinless chicken, lean red meat, fish, legumes, vegetables and fruits, eggs, whole grains, not-so-fatty dairy products, nuts etc). Also have a nice amount of fiber in your diet, it boosts your metabolism, fruits and vegetables have a nice amount of fiber, also whole grains and cereals. Replace sodas with water. You need to make a plan, this are the things you need to know but you need to plan your diet accordingly to your needs and how it suits you best.
    Of course you still need to exercise. Doing some cardio and weight lifting will help burn extra calories and boost your metabolism, it does help a lot even though diet is more important.

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  2. This is very true, we need to look at the food we consumed which have high protein and unprocessed carbohydrate. The main purpose of dieting is to get rid of junk food, unhealthy food and maintain proper diet plan.

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