4 things to NEVER do if you want to lose weight

And by "lose weight", I mean, of course, "lose it for good and stop losing it and gaining it plus 5 more back"

 Happy Sunday, everyone. As new years resolutions kick in, I've been flooded with "what do you think of...." questions from friends and have seen the flood of   "weight loss" advertisements which is what prompted this blog post. It's a little rough as I wanted to get it out before I head out to beat..er, train today's clients and get in my own leg workout.

 There are more than 4 to include eating or not eating certain things but here are the basics that will ensure you are on of the 95% who will not be at your goal or still exercising by the end of the year.

Starvation, fasting, or very low-calorie diets. 

Severely slashing calories leads to weight loss but the lost weight includes  muscle mass and poses health risks and, of course,  most people end up regaining all the weight, plus some.

Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive.  It also causes a shift toward a higher percentage of body fat.

I personally almost never give anyone a food plan under 1500 calories a day but the bare minimum you should take in is 1,200 per day  otherwise you will struggle to meet nutrient needs, fuel activity, and satisfy hunger. Keep in mind that when you lose weight quickly, you tend to pack it back on with more fat and less muscle, which lowers your metabolism and calorie needs.

Dubious supplements and over-the-counter diet pills that make grand promises.

If it sounds too good to be true, it probably is. Diet Pills , potions, and concoctions purchased over the counter or ordered through the Internet are unlikely to be effective, not necessarily safe or capable of delivering on the often exaggerated promises.

Over-the-counter diet pills may not appear to be dangerous , but they can still cause harm. Most diet pills are nothing more than a quick fix appetite suppressant loaded with natural and manufactured caffeine and diuretics that can lead to deyhdration, elevated heart rate  and electrolyte imbalance. The "thermogenic" effect which they often tout is minimal at best.

The FDA does not give supplements the same scrutiny as prescription drugs. Some over-the-counter or Internet products “can be harmful, ineffective, and a waste of money,” says American Dietetic Association spokeswoman Jeannie Gazzaniga-Moloo, PhD, RD.

The FDA urges people to report dangerous supplements through its MedWatch program. Buyers beware: Just because it says it is natural, doesn’t necessarily mean it is safe or good for you.

Obsessive behaviors such as extreme exercising.

Extreme exercise may make for good reality television but in the real world, it can cause serious problems. Extreme exercise is physically intense on the body, causing severe wear and tear, increasing the risk for injury, dehydration, electrolyte imbalance, and psychologically turns exercise into punishment for eating.

The American Academy of Sports Medicine and American Heart Association recommend getting at least 30 minutes daily, five days a week of moderately intense cardio or 20 minutes daily, 3 days a week of vigorous intense cardio and 8-10 strength-training exercises, 8-12 repetitions, twice weekly but of course this will depend on your previous exercise history and current physical condition.

Despite the recommendations from authorities, some people think more is better and go way beyond what’s healthy, and obsessive exercise controls their lives in an unhealthy manner.

Engage in regular physical activity for all the benefits, including stress relief because if you ignore the stressors in your life, it can cause the release of hormones such as cortisol that increase appetite and fat storage.

Legal and illegal drugs

Using drugs other than prescription weight loss drugs intended for weight loss is a  mistake with all kinds of consequences. Just ask anyone who has done one of the "magic" pills n shots diet the MDs are dolling out for a grand a month.

The potential risks associated with these programs are  attention deficit disorder, thyroid, severe headaches, stroke, heart, lung, and kidney problems and diabetes issues. The side effects of these medications to lose weight far outweigh any health benefit you may get from the weight loss. 

Here's What to do Now...

On the next page, you're going to discover some extremely SIMPLE tricks that you can apply to your daily life to eat more, speed up your metabolism, fire up your fat-burning machine and sculpt the lean, sexy body you want .. without being hungry or working out 5-6 hours a week

NEXT

Take Our Survey! Answer this question: "I wish I better understood how to...."You can e mail your response to dianne@mypersonalfitnesscoach.com
 
To show my appreciation for your help I invite all of you to email me any health/fitness or nutrition question you have and I will personally answer it for you. It may take a me a bit of time with responses but I assure you I will get back with each of you asap. Thanks again for all of your help.

In Health, 

Dianne Villano, Your Personal Body Sculpting Expert
Custom Bodies
www.mypersonalfitnesscoach.com
727-742-0816

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