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If you are 50lbs overweight and give yourself five weeks to get ripped abs or tight buns, you are quite simply setting yourself up for failure.
This body is achievable, it isn't going to happen overnight, but if you set yourself a goal and motivate yourself it is achievable.
Just as a lack of goals will derail you, being overly focused on goals to the detriment of everything around you will have the same effect.
A setback (a missed goal on the weighing scales, a lapse in our healthy eating plan) is just a temporary, fleeting thing, and that we have tomorrow to get back on track.
Anything that is short-term and unsustainable, in other words, anything that doesn’t instil new and long-lasting habits in your food intake, is both a fad and counterproductive to your long-term success.
If you can’t incorporate and apply what you do (in this case your diet) into the real world around you, then surely it is of no use at all.
It reflects our desire for instant gratification and the all too human reluctance to be patient.
Drastically reduced calorific intake shunts the body into 'starvation mode'. This effectively slows down metabolism and causes you to convert almost everything that you consume into energy-storing fat cells in case you encounter “famine” conditions again, and your body needs something to feed off.
The majority of the calories you burn each day are determined by your resting metabolic rate (RMR).
RMR is largely a function of how much muscle you have on your frame, and how hard that muscle is made to work. Therefore adding activities that promote or maintain muscle mass will make your body work harder and elevate your metabolism. Weight training is the single best form of exercise for achieving these goals.
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Researchers have observed weight regain following weight loss across a range of populations and types of weight-loss diets.
The brain’s response to caloric restriction tends to be to increase cravings for foods that are highly rewarding and reducing our perception of being full.
Diets frequently fail because they have an endpoint and are not a real lifestyle change. Maintaining a lifestyle that promotes a healthy weight and metabolism is often a lifelong journey.
The actual food you eat isn’t the main thing that enables you to keep weight off.
Maintaining a weight-reduced state is a lifelong journey and many dietary approaches can work to facilitate weight loss and keep it off.
Drastic or too-strict diets can trigger mood swings, headaches, physical and mental fatigue, irritability, digestive upset, and brain fog...
Chronic hunger generally indicates that your diet is imbalanced or inadequate, which can cause your body to conserve energy and resist weight loss.
Include healthy foods that boost satiety and keep you fuller longer, namely those high in lean protein (organic eggs, poultry, fish, beans and lentils), fiber (fruits, veggies, whole grains, beans, lentils), and good fat (avocado, nuts, seeds, and extra virgin olive and coconut oils).
Trying to be "perfect" week after week typically leads to feelings of deprivation, resentment, even anger or depression, and culminates in either binge eating, or diet abandonment.
Ditch the "all or nothing" mentality. In that mindset, one small diet deviation triggers thoughts like, "Well, I blew it, I might as well go all out!" which keeps you stuck. Allow yourself small splurges in ways that reduce the chance of overeating.
Dieting isn’t sustainable. Quick-fix plans cannot deliver lasting results.
The first principle of intuitive eating is to stop dieting—and to stop believing societ...
Eat a sufficient amount of calories and carbohydrates to keep your body “fed” and satiated. Once you learn to recognize these signals in your own body, it becomes much easier to trust your instincts and repair unhealthy relationships with food.
Give yourself “unconditional permission to eat.”
People realize they don’t really want that food that was forbidden before; they just got caught up in society telling them they couldn’t have it.