Avoid these approaches if you want sustainable weight loss results.
10. Starving Yourself With a Very Low-Calorie Diet
Drastically cutting down your caloric intake using a crash diet is not only difficult to maintain (leading many people to quickly rebel by consuming copious quantities of chocolate bars and pizza) but it often leads to significant weight regain once you start eating normally again.
9. Dieting in General
Anytime you lose weight after dieting, it leads to biological changes in your body that can actually encourage you to regain the weight. Specifically, levels of the hormone leptin, which is involved in feelings of satiation, fall, while the hormone ghrelin, which tells your body it’s hungry, rises. These altered hormone levels, which can make you feel hungrier than you did before, persist for more than a year after dieting-induced weight loss!
8. Making Yourself Throw Up
Self-induced vomiting is used by children as young as 10 years old as a form of do-it-yourself weight loss. Very bad idea, as not only is this a sign of eating disorders such as bulimia, anorexia and binge eating, but chronic vomiting causes many serious health conditions, including chronic inflammation of the esophagus, irregular menstrual cycles, dental erosion, esophageal tears, burst blood vessels in your eyes, dehydration, and potassium depletion that can lead to fatal disturbances in heart rhythm.
Some people believe taking laxatives can help them eat whatever they want without gaining weight. This is not true, as most of the calories are already absorbed from your food before it reaches the end of your intestinal tract, so using laxatives is not an effective weight loss strategy. Plus, long-term use of laxatives can lead to dehydration, potassium depletion, or an unresponsive bowel. Chronic use can also make your body dependent on laxatives, so that when they are stopped constipation, gas and bloating may occur.
Often referred to as “water pills,” diuretics work by ridding your body of water. While this may make you feel less bloated and more “trim,” the benefits are deceiving because it’s only water weight, not real weight loss. Long-term use of these pills is dangerous and can cause kidney damage and kidney failure, and electrolyte or salt imbalances that can cause a fatal disturbance to your heart rhythm.
5. Diet Pills
The various over-the-counter and prescription diet pills were never really meant to be a long-term solution to weight loss, as the weight typically comes right back when you stop the treatment. Plus, in some cases the pills only lead to a weight loss of 4.5 pounds (up to about 22).
There’s a reason why some of these medications are not even approved for long-term use, and that’s because they come with a variety of side effects — from the mildly annoying cramping, gas and diarrhea to reduced absorption of vitamins and minerals and, in a more serious turn, stimulation of your sympathetic nervous system, which can increase your blood pressure, heart rate and risk of heart attack.
4. A Low-Fat Diet
In case you haven’t heard, cutting fat from your diet is not likely to help you lose weight – cutting carbs will, however. In one study, those following a low-fat diet took nearly twice as long to lose 10 pounds as those following a low-carb diet (70 days versus 45 days, respectively). Then there was the Women’s Health Initiative study, which involved half of nearly 50,000 women following a low-fat diet or a usual diet – and virtually no difference in weight was detected even after eight years on the low-fat diet!
3. Eating Artificial Sweeteners
Artificial sweeteners have been linked to health problems ranging from cancer to brain damage to kidney problems – but did you know they can also make you fat? That’s right – eating them to lose weight is probably one of the biggest myths out there!
For instance, studies have linked artificial sweeteners to increased carb cravings, and they’re known to stimulate appetite and fat storage. Is it any wonder, then, that research has shown rats that consume artificial sweeteners consume more calories, gain more weight and put on more body fat than rats that don’t?[viii]
2. Eating “Healthy” Fructose-Rich Sweeteners
You may be aware that high-fructose corn syrup (HFCS) is a dietary no-no, but fructose is hidden in places you wouldn’t expect, like “healthy” agave sweeteners and fruit juice. What’s so bad about fructose?
When you consume food and drinks made with regular old-fashioned cane sugar or beet sugar you get a perfectly balanced 50/50 match of fructose and glucose. This means every fructose molecule is bound to a glucose molecule and must go through an extra metabolic step before it becomes fuel for your body.
When you eat a sugar that has more fructose than glucose, those extra fructose molecules go straight to your gut to be stored as extra fat.
In fact, Princeton University researchers found that long-term consumption of HFCS in rats leads to abnormal increases in body fat, especially in the abdomen, along with a rise in circulating blood fats called triglycerides.[ix] The HFCS rats gained 48% more weight compared to those fed a normal diet! As mentioned, it’s not only HFCS that’s high in fructose; many sweeteners masquerading as health foods are too.
1. Weight Loss Surgery
Weight loss surgery such as gastric banding and gastric bypass is on the rise, but did you know that nearly 40 percent (that’s close to half) of weight-loss surgery patients face serious side effects like malnutrition, infection, liver failure or sometimes death? Gastric banding is so hit or miss that one in three patients experience band erosion and close to half must have the bands removed (the surgery has a re-operation rate of 60 percent!).[x]
In order to qualify for weight loss surgery, patients typically have to commit to dietary and lifestyle modifications, and many must lose weight prior to the surgery. If you can lose weight, and make diet and exercise changes, for the surgery, you can do it to lose weight without it …
If you have tried doing or are considering these drastic and in effective longterm soulutions to your weight loss and you want to learn How to lose fat, improve your health, energy and maintain a life long change then contact Paul Mason Fitness and find out about the plan that teaches you about long term fat lose and improves your health and wellbeing.
M: 07960 21178