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Jan 29

How to cut through weight loss confusion

How to lose weight quickly Comments Off on How to cut through weight loss confusion

The weight loss arena is confusing to people because of
outright lies and/or information overload. You are responsible
for the health of your body. Do the research to see if the
claims on the weight loss product label are true.

If it sounds too good to be true ...

A Federal Trade Commission (FTC) report, “Weight-Loss
Advertising: An Analysis of Current Trends,” gives us the
following information found in 300 weight loss advertisements:

Consumer testimonials – “These testimonials and photos
rarely portrayed realistic weight loss. The average for the
largest amount of weight loss reported in each of the 195
advertisements was 71 pounds.”

Rapid Weight Loss – “Rapid weight-loss claims were made
in 57% of the
advertisements in the sample. In some cases, the falsity of
such claims is obvious, as in the ad that claimed that users
could lose up to 8 to 10 pounds per week while using the
advertised product.”

Diet and Exercise – “Despite the well-accepted
prescription of diet and
exercise for successful weight management, 42% of all of the
ads reviewed promote an array of quick-fix pills, patches,
potions, and programs for effortless weight loss and 64% of
those ads also promised fast results. The ads claim that
results can be achieved without reducing caloric intake or
increasing physical activity.”

The FTC concludes: “The use of false or misleading claims in
weight-loss advertising is rampant. Nearly 40% of the ads in
our sample made at least one representation that almost
certainly is false and 55% of the ads made at least one
representation that is very likely to be false or, at the very
least, lacks adequate substantiation.”

As I always say, companies keep getting richer and the
population continues to gain weight. Stop buying the products
and the companies will go broke!

People don’t know what to believe when it comes to fat loss and
weight loss. And, too many people look for quick solutions to
weight problems that developed over months and even years.

Permanent fat loss and weight loss takes time. In fact, you
never stop sculpting your body.

Here is how to put the fat loss and weight loss puzzle
together:

1. Don’t gauge your weight loss success solely by the weigh
scale. After three weeks on a strength and cardio exercise
program, you could weigh the same (or even a little more) and
have significantly less body fat.

You can build muscle mass and shrink your body (be leaner) as
your body fat decreases. Muscle is metabolically active tissue
and fat tissue is not. So, fat tissue contributes nothing to
help you burn calories.

"Muscle is our largest metabolically active organ, and that's
the backdrop that people usually forget," said Kent Adams,
director of the exercise physiology lab at Cal State Monterey
Bay. Strengthening the muscles "has a ripple effect throughout
the body on things like metabolic syndrome and obesity."

Exercise regularly with strength training and short interval
cardio sessions. Too many long, slow cardio sessions will eat
away at your muscles.

It is safe to lose about 2 pounds per week (on average). At the
beginning of a new exercise program, you will probably lose 6-8
pounds the first week (especially if you are obese). The weight
loss will even out over time.

Don't become frustrated when one week you lose 5 pounds and the
next week you lose no pounds. Growing your muscles increases
lean body weight.

More lean body weight increases your metabolism which helps you
burn fat! It's important to check your body fat every week to
see if your body is shrinking.

You must continue to build and maintain your muscles or they
will atrophy (use it or lose it). Muscle does not ever change
into fat. Fat cells will shrink but they will fill up again
when you are inactive for a long period of time.

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2. You will gain weight and fat if you maintain a daily caloric
surplus. A caloric surplus happens when you eat more calories
than you burn. It doesn’t matter how hard you work out.

So, eat enough to build muscle and burn fat. That usually means
maintaining a moderate daily caloric deficit of about 300 to
600 calories.

If you have one cheat day a week and have a small caloric
surplus, that should not derail your fat loss efforts. Just
continue to do your regular workouts and get back on track the
next day.

3. Start a healthy meal plan that you can maintain. Severe
calorie restriction diets cannot be maintained.

When you have rapid weight loss through severe calorie
restriction, much of that weight loss will be water weight, and
some muscle mass. Too much calorie restriction will damage your
metabolism.

You will regain this weight quickly when you begin to eat the
carbohydrates, proteins and fats that your body needs. Why?
Because you will also replenish water stores in your body's
cells.

Eat small meals of whole, natural foods every three to four
hours. This helps maintain your energy and metabolism
throughout the day.

Also, eat protein with every meal. Protein will help you feel
full for a longer period and help repair and rebuild your
muscles.

If you have a meal plan, you are more likely to follow it or at
least eat similar foods. And, record what you eat in a food
journal until you know what, when and how much to eat.

The weight loss lies will continue but you don’t have to
believe and follow the advice.

See more here:
How to cut through weight loss confusion

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