Losing weight is hard. It is made harder by all of the outrageous claims made by many of the weight loss systems out there that are trying to take advantage of desperate consumers who have no knowledge or training in how to lose weight. “Lose 10 pounds in 2 weeks”. “Get 6 pack Abs”. “Never have to exercise”. “Never diet again”. These are just some of the ridiculous claims that are made daily by some of the weight loss systems out there.
In general, if it sounds too good to be true, then it is. Weight gain is slow and insidious. Very rarely does someone gain weight over a very short period of time. Regardless of how long it took to gain the weight, it will take time to lose the weight. A good weight loss program will have you losing 1 to 2 pounds per week. This may sound slow compared to the outrageous claims made by weight loss systems that don’t work. But the slower the weight comes off, the more likely it will be to keep it off.
The trick is to lose the weight by making small, subtle changes in your lifestyle that you will be able to stick with for the rest of your life. You will lose weight if you can stick with a drastic change (eliminating gluten, not eating carbs, eating only cabbage soup) that some weight loss systems recommend. The problem comes once you lose the weight though. After you lose the weight you will go back to your old eating and exercising patterns and eventually put the weight back on. And it is a lot easier to lose weight than it is to keep it off.
If you can re-train yourself, change your patterns around so that you can eat more healthy and incorporate exercise on a consistent basis, then you not only lose weight, but you will keep it off and feel better. You will feel better because losing weight will take stress off of your irritated joints and exercising will strengthen and stabilize those irritated joints. Overall you will be more active and able to do more activities on a daily basis, and be happier.
All successful weight loss systems incorporate eating right along with exercise. You have to utilize both to be successful. Watching what you eat is very important, and it will help you loose weight. But it won’t be nearly as successful as if you were to exercise along with it. I am convinced that if you want to lose weight and keep it off, then you have to exercise. It is not an option.
If you want to lose weight, reduce pain, increase activity and feel better in general, then there are no short cuts. All of the systems out there making outrageous claims are just that, outrageous claims that won’t work. If you read about a system, trust your instincts. If it sounds too good to be true, then it is. There is no shortcut around exercising and watching what you eat if you want to lose weight and reduce pain.
This article that I attached discusses 3 different popular weight loss systems that are out there right now. It debunks all 3 of them. This is because there is no substitute to eating healthy and exercising.
Some people are gluten intolerant and legitimately cannot eat gluten or wheat products. I have read that most of us have a slight allergic reaction to wheat and gluten which causes our gut to get slightly inflamed every time we eat it. While this may be true, I feel that it is not enough of a reaction to warrant avoiding gluten. You certainly will be able to lose weight if you avoid gluten, but it is very hard to keep it up long term. Whenever it may be that you eventually do go back to eating gluten, you will gain the weight back that you lost. Not to mention the fact that it has been discovered that women who follow the low carb or low gluten diets have an increased risk of breast cancer.
The large breakfast diet has some good points. I do believe that eating a large breakfast will decrease the amount of food you will eat for the rest of the day. If you don’t eat breakfast then it increases your chances of being obese by 70%. Skipping breakfast will cause you to eat more during the rest of the day, usually around dinnertime and afterwards. So eat a big breakfast, but be realistic about it. That doesn’t mean to eat bacon, sausage, eggs, hashbrowns, buttered toast and orange juice every morning. If you stop to think about it, this type of breakfast is never healthy. Every once in a while it is okay to eat this type of breakfast. In general I recommend eating a breakfast with some complex carbs (like oatmeal, granola, whole wheat toast), some protein (peanut butter, milk, yogurt) and some fruit (blueberries, strawberries, bananas). Eating a filling, nutritious breakfast like this will keep you satisfied for hours, stabilize your blood sugar, and keep your energy levels and metabolism constant throughout the day.
If you eat a small breakfast or a sugary breakfast or no breakfast at all, your energy levels will drop within a few hours, making you tired and lethargic. Then you will search out something sugary that will spike your blood sugar and give you energy. This will cause your energy levels to drop again and will leave you feeling tired and lethargic again within a few hours. This up and down pattern throughout the day is a great way to put on extra weight and will set you up long term for type 2 diabetes, heart disease, and high blood pressure.
The third diet that is discussed is the one that claims to trick your metabolism to avoid weight loss plateaus. I believe that as long as you are exercising and watching what you eat, then your metabolism is going to be sped up. The trick is to keep your energy levels revved throughout the day. The only safe way to do this is by keeping your energy levels constant and consistent. If you eat a lot of sugars then your energy levels will be up and down all day long. This will give you longer periods with low energy than with high energy. After you eat something sugary your energy levels will be high for about 20 minutes and then crash and be very low for the next 2 or so hours.
Low energy levels will cause your metabolism to slow down as well. As goes your energy, so goes your metabolism. When your metabolism is low and slow, you will not burn the sugar as fuel and will instead store it as fat. The up and down from eating sugary foods makes you more susceptible to gaining weight.
So as long as you keep your energy levels constant and consistent throughout the day, then you will have lots of energy, burn lots of sugar for that energy, and the less fat you will gain each and every day.
Take a look at the diet plans and weight loss systems discussed in the following article. There is good information in these diets. Just not taken to the extreme they recommend. The Pain-free Lifestyle system incorporates many of the good ideas that are present in the many different types of weight loss systems out there. But not to the extreme that the systems take their ideas. Pain-free Lifestyle utilizes a common sense approach with many small, subtle changes made overtime to diet and activity levels. These changes are easy to incorporate into your lifestyle and easy to stick with overtime. And being able to stick with a program consistently is the biggest determinant as to whether the program will be successful or not.