Losing weight can be tough and keeping the weight off takes effort and focus until you are able to settle into the lifestyle change. Yes, the point of dieting is to ditch pounds, but focusing solely on calories in and calories out can make it hard to stick to your plan if you aren’t seeing results. Once again, FOOD JOURNAL!Studies show tracking what you eat every day can help you lose twice as much weight as to people who wing it.
There are countless diets and eating plans out there, and I am not saying the ones I cover in this video blog series will work for you, but I AM SAYING THAT THERE IS SOMETHING THAT WILL WORK – YOU JUST HAVE TO FIND IT! The following blog is a response to a recent post I made on Facebook about how the majority of the diets out there nowadays don’t work, and how people end up in terrible cycles of weight loss and weight gain. The ideal approach to dieting is to lose a small but consistent amount of fat week by week, whilst keeping the metabolism as high as possible. Girl 1 diets and loses over 1 kg per week (a combination of water, muscle and fat) and ends up a smaller version of herself. If you have a fair amount of fat to get rid of, you do not simply diet and diet and diet until it’s finally gone. Instead, in my opinion it is best to give your body a rest every so often and allow your metabolism time to recover, before beginning the dieting process again. When the goal is fat loss, that should not mean that eating at maintenance or surplus calories should be ignored. One of the biggest myths out there is that you can simultaneously lose fat and gain muscle at the same time.
Eating at surplus calories also have the added benefit of allowing you increased flexibility with your food (more calories to play with!) so when it comes time to diet again, you feel excited and ready.
Here you would increase your calories to maintenance for at least a fortnight but ideally the length of time you have been dieting up to this point.


The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs.
I also pointed out how these diets tend to feed the instant gratification monsters that we all have, and that we seriously need to abandon crash diets that offer temporary solutions (that can often make things worse in the long run) in favour of healthier methods that yield slower, but sustainable results. The more you drop your calories and the longer you diet, the worse the potential effects on your metabolism.
If you have 3 kgs to lose, and you lose that weight in a healthy manner as suggested above (and assuming you stick to the plan), you can expect to diet for 3-6 weeks, maybe a little more (I would always choose losing less over a longer period in a safe manner, as you’re more likely to keep it off). Maintenance calories are the calories that allow you to roughly neither gain nor lose weight. When gals diet down, much of the time (and I’ve been here!) they realise they have very little to show in terms of muscle mass under the body fat. Your body is a clever little thing and will do as much as possible to PREVENT you losing weight. I only had time for 1 week at maintenance (I would have done more if I could have, but I had the bikini and stage deadline approaching) but when I re-entered the diet and began eating in a deficit again, I was able to eat at a higher calorie deficit than before my period at maintenance.
Research shows the results of these quick fix-short term diets are not permanent, and people not only regained the weight within 3 months, but put on more than they started with!
Log what you eat and how it makes you feel and your energy levels so you know what works best for your body! You’re eating less than your body needs to maintain itself (the whole point of dieting and reason you drop weight). But the answer isn’t necessarily to diet for a much shorter amount of time, because when many people do this, they run themselves into the ground trying to get the results quickly. Now I know muscle may not be a priority to a lot of you but TRUST me when I say that you do NOT want to lose muscle.


If you have 10 or more kgs to lose, accept that you may have to diet a few times to get to your goal. We all have maintenance calories, and no I do not know what yours are without working with you! For example, a period of maintenance calorie eating allows your metabolism to improve, your hormones to regulate themselves (hormones do tend to get out of whack during dieting.
Quick fix yo-yo diets fuel a $59-billion-a-year industry of supplements, books and packaged foods that promote weight loss.
It simply assumes that food is not as readily available as before and that is the reason you are not eating enough. Some girls experience a loss of their period during these times) and you get to enjoy MORE food, allowing you a mental and physical break from feelings of hunger.
So in order to build them up to a perkier shape, it is necessary to (a) weight train, and (b) EAT!
The biggest issue is, Americans have the mentality that a diet is something to go on and then get off as quickly as possible, but lasting weight loss requires making lifestyle changes that will work long term. Maybe you want to train for your first half-marathon or get in shape to hike the Grand Canyon.



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