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Diet

How To Choose the Best Weight Loss Program for Your Body Type

Maybe you’ve asked yourself this question. Why are there so many weight loss programs on the market? Isn’t loosing weight just a question of exercising more or eating less? Unfortunately there’s more to it than that and making the right choice of weight loss program gives you the best chance to succeed and see benefits from the program.

Starting a weight loss program should really be more about Matching than Choosing. Matching the parameters of each program to the kind of person it’s aimed at, not just selecting a program because it looks good or has a flashy sales page or website.

All weight loss programs have one thing in common. They all make a big play of the amount of weight you can lose. From experience though, no attempt is made to match any particular program to any particular body type or profile.

The reason weight loss programs don’t do this matching is really quite simple. The publishers or owners of these programs obviously want to have the biggest number of customers, so if they were to say things like -only suitable to xxx types- they would probably be limiting their exposure.

The weight loss market is extremely competitive and as with any competitive market, publishers need to position their product to the widest possible user base. A weight loss product which is very effective for one particular type of person might be less effective for a different type, making the right choice of program vitally important.

How do you choose the right weight loss program though ? It’s not just a case of trying something and if it doesn’t work trying something else. One of the most common reasons people give up on trying to lose weight is frustration. Frustration when they don’t see the results they expected or were promised by the program. Imagine the frustration levels if you had to switch to a new program every week because you didn’t make the right choice of program ?

Starting a weight loss program means making a commitment. A commitment to stick to the program, to reduce or eliminate certain foods, to make life style changes necessary for the weight loss to happen. Making a commitment to a program which isn’t right for you is far more difficult to achieve.

Making the right decision about a weight loss program shouldn’t involve a huge amount of research or rely on everybody being a weight loss expert. Making the right choice should be a simple procedure, without the need to make complicated decisions.

The main points you should consider for your decision are:

1. Your body type according to the Body Mass Index

2. Determining your weight loss expectation

3. Your weight loss time frame

Using these 3 simple steps gives you the best chance of choosing a weight loss program which will be right for you and will give you the best chance of success with the particular program.

Before you invest time, money and effort on a Weight Loss program, make sure to use Jan Margrits’ excellent free resources on How to Lose Weight and expert reviews on how to select the best Weight Loss Programs for you

Does Green Tea help you Lose Weight - Green Tea weight loss Tamil Health Tips

Does Green Tea help you Lose Weight – Tamil Health Tips

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Pure Wild Alaskan Salmon Oil for Dogs & Cats – Supports Joint Function, Immune & Heart Health – Omega 3 Liquid Food Supplement for Pets – All Natural EPA + DHA Fatty Acids for Skin & Coat – 16 FL OZ Reviews

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Weight Loss Motivation Rules

Successful weight loss Rules for Weight loss motivation.

As with any plan there are always rules. Weight loss is no different; after all it is a battle, a battle of mind over body and every battle has rules. Below is what I consider to be the golden rules of weight loss.

These are, in order,

* You are responsible for yourself and actions
* There are downsides as well as ups, take the rough with the smooth
* Pick the weight loss routine suitable for you
* Take the routine seriously
* And follow through to the end

You are responsible for yourself and actions

Remember, a diet is a selfish action; it is for one person and one person only. A diet should be undertaken for your own needs and desires, not others, for this reason alone it is your very person that is responsible for its success or failure. Pressure is applied more often than not by others and surroundings, but you will have to be strong.

There will be up’s and down’s

So, going with the theory that most people will take some time to realize the truth of the magic rules, the first thing that you need to do then to begin your weight loss regime, is to realize that it is not going to be an easy road to walk or run down.

There will be many tempting goodies like: cream cakes, full fat coffees, cream cheese bagels, the ever popular Burger chains and so on and so forth, littering your path. It is up to you to resist and not give in to these temptations.

I kid you not! It will not be easy so I will not even pretend that we can pass these by without being tempted one or two times and indeed giving into temptation. That would be delusion on a grand scale, and since we are for the moment at least, all about self-honesty, let’s acknowledge the fact that we will fall off the wagon, most do.

But as I said earlier, what matters is not that you fell off the wagon in the first place, but what you do with yourself afterwards. Get up, dust off those cookie crumbs and get right back on the weight loss wagon. You can do it.

And this is really what you need to realize so early on, the fact that you will fall off the weight loss wagon, and the fact that your road will be literally paved with tempting morsel after tempting morsel.

Once you can realize and acknowledge this fact for yourself, you will find that you are better armed to deal with these.

You will also find that being prepared for these little wayside problems, makes it easier for you to tackle them head on, and in many cases, makes it easier for you to turn a blind eye to temptation (most of the time).

Pick a Weight loss Routine Best For You

You have decided that you want to lose weight and you are going about trying to find a way to make this a reality.

Now you need to take a few minutes away from your busy schedule to deicide exactly what measures you can implement in your lifestyle to make it easier for you to lose weight, and also decide how much time you are willing to devote to doing this.

This might be more difficult for you than you think, but the thing is for it not to become daunting at this first hurdle.

If you have only a very minimal time frame on your hands to devote to your goal of losing weight, there is no need to despair.

Since you have already begun the crucial process, you only need to follow through with it and implement a plan that will enable you to do so despite your busy schedule.

Take things one at a time and don’t try to do everything at once. With a limited amount of time on your hands first concentrate on one aspect of your weight loss plan.

If you want to implement an exercise regime, then do so. Leave the diet plans for a later date when you are better able to deal with it, or when your exercise routine has become a set part of your life.

This way, you will be able to gradually incorporate your entire weight loss plan into your life, without having to leave anything out, or without having to feel beleaguered.

The key factor when going through with this golden rule is that you need to find the right balance of diet and/ or exercise for you, the one plan that will fit seamlessly into your lifestyle habits without taking you too out of your way.

Take the Routine Seriously

If you went through the earlier golden rule, you know that in choosing the best weight loss plan for you, you need to choose one that fits into your lifestyle.

The reason you are doing this, is to make this particular golden rule – the one about following through on your weight loss plan – a reality instead of a wish.

Many people, myself included, find it easiest to start something; it is the follow through that we find difficult, and because of this, we find it easy to let go of our ideas and plans when the going gets tough.

By choosing a weight loss plan that fits naturally into your lifestyle to begin with, you are making it that much easier for you to stay the course and to follow through on your weight loss plans.

If you look at it reasonably you will see that what I am saying makes sense. Think about it. If you have great ideas on how to lose weight and put them into action, you can be assured that for the first few days and weeks at least that you will go through with them.

But what happens when you have to break through your routine to attend to something else? Since life can never be planned out down to a T, you can be assured of getting these interruptions, and frequently, if you lead a busy life.

Well, to begin with, you would try and keep as close to your plans as possible, but there may be one or two days when you need to abandon them altogether to accommodate outside influences.

When this happens, which weight loss plan do you think you are most likely to follow through on, once you get back to your normal routine?

The one which is great, but which takes you out of your normal routine and which requires you to push and prod yourself to get back into it?

Or the one which is maybe not as great as your original grand plan, but which runs more or less parallel to your normal routine, and which you can fall into more easily because it doesn’t require you to go out of your way?

I know which one I would chose, but this is because I know myself. I know that if I had to go out of my way over and over again, if I had to push and prod myself to get into my weight loss routine every time life threw a curveball at me that I would not follow through with it.

In fact, my life to date is littered with many of these grand weight loss plans and schemes, and for myself at least, I can attest that none of these worked the wonders that they should have. The plans were sound; it was the execution of them that left a lot to be desired!

It took a little bit more of down-to-earth thinking, and my realization of the golden rules for me to lose weight successfully and keep it off.

What you need to take away from this section, is the knowledge that sometimes life will throw a spanner in the works. You will find your weight loss plans going for a six, but that doesn’t mean that you should quit.

Whether you have a “great” weight loss plan, or whether you have a not-so-great weight loss plan in the works, you need to follow through on your original plans and ideas and not give up.

It is at this point in your weight loss plans that it’s going to be all too easy to give up and go back to your old ways. Don’t.

If you think you might have trouble on the follow through, be prepared for this eventuality and plan for it accordingly.

And follow it through the end

The thing that will help you to lose weight, and will also help you to keep the weight off, is if you follow the plan through to the very end with your decision to lose weight.

In other words if you have set yourself a target weight, then stick to it. Follow through to the end, and don’t give up.

If you have been reading through the earlier sections, or if you have gone down this route before, then you know how much easier it is to start yourself on a weight loss regime than it is to continue on with it.

And you will also probably know how much easier it is to follow through on such a course if you give yourself a little nudge, than it is to see it through to completion.

Many of us, even if we do manage to successfully drag ourselves through our weight loss routine day after day, will find that it is harder to stay on track as time goes by and your goal comes ever closer.

In my case most of the time, even when I followed through to nearly the end, I found myself losing the will to continue.

This was mainly due to the fact that I was not as committed in the beginning as I could have been which in turn meant that I was only staying the course because I was forcing myself to do so, and not because I really wanted to.

And this meant that when the going got tough, I got going – in the opposite direction most times!

Since it was difficult enough to stay the course when things were happening normally in my life, it was near on impossible to stay the course when things went even slightly out of sync.

The end result? I would always, always find some way, some little loophole to exploit which would necessitate my going off my weight loss regime.

So to see you through to your weight loss target, you need to follow through, and make a conscious decision that you will see it through to the end. But you also need to have that commitment to yourself and to your goal that you will see it through to the end.

And really, it is only when you want to do this, when you have the commitment to stick with it come hell or high water, that you will find that you not only lose the weight, but you find that you also keep it off.

Weight Loss Motivation tips and other quick weight loss plans for the modern busy woman.

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hydroponic red cabbage (44)
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"square foot hydroponics" red cabbage planted on 8-25-2013

Longan Fruit
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Nutrition Photography by Willpower LifeForce aka William Ismael / www.UrbanWarrior.info

The Benefits Of Hiring A Weight Loss Coach

Did you know that you could hire your own person weight loss coach? It`s true, and this person can help you in a variety of ways.

Some of the benefits of hiring a weight loss coach are that that person can help plan your meals and help you create an effective exercise program. You could also hire a fitness trainer to help you with your figure. These types of trainers/coaches can really help you.

Another way that various weight loss coaches can be good for you is that they provide you with accountability. They can motivate you when you feel like giving up, and they can encourage you when you screw up and help you back on the wagon. A good weight loss coach will not judge you, no matter how long it takes you to reach your goal.

Often the weight loss coach that you hire will also organize `teams` of people just like you who ban together to help each other real their weight loss goals. They provide a haven to which you can go to during the rockiest times of your weight loss journey. Not only that, but your weight loss coach and the team that you are involved with can engage healthy competition with each other or other teams of people who want to lose weight.

This is one way that weight loss coaches and weight loss groups can benefit you. Whether you join a group or have your own personal trainer you will benefit. There are pros and cons to the group coaching sessions and the individual sessions. For instance, the group sessions can provide for added support and incentive for you to reach your ideal weight. You also have extra support. The downside is that you may not receive individual attention from your coach.

If you are a fairly independent person, you may not mind the fact that others are in the room with you and your weight loss coach. You are a person who realizes that you can not only draw on the support of your professional trainer but also upon the support of the people who are also present with the same or similar goals that you are. Not only that, but the group sessions are sometimes likely to cost less than personal sessions (not always true, but true in many cases).

If you are a person who feels you may need extra special encouragement and attention during your weight loss journey, you may prefer the individualized coaching. If you feel self conscious about your weight and are afraid of what others would think of you if you would fail, you may feel less intimidated by one-on-one weight loss training. This is true as well if you hire a personal fitness trainer to help you with your exercise program.

Whether you are in a group weight loss coaching session or an individual weight loss coaching session, you will have similar goals in mind. You will have an ideal weight that you will want to reach, a diet and exercise plan that is tailored to your daily needs, and the support and encouragement of someone who has either been down the road you are going down now, or has been trained to deal with those such as you who have.

Many feel that the best weight loss coaches are ones that can teach and motivate based on personal experience. These are the ones that they can identify with the most, and the ones they feel the most encouraged by. Others may not feel it`s necessary for their personal trainer to have been overweight before. Instead, they may prefer to benefit from a person who is in perfect bodily shape, and who has prevented him or herself from ever gaining too much weight.

No matter whom you choose to be your weight loss coach, you will benefit as long as it is a person that you feel you can learn from. Furthermore, if you feel that you can trust the person`s judgment and expertise that is also a plus in your favor. With the right weight loss coach (and/or fitness trainer) you can reach your weight loss goals in no time.

If you cannot afford to join a profession weight loss program or to hire a personal weight loss coach, you may have some low cost or free options. Often neighborhood weight loss support groups will team people together, and sometimes within these groups you can find a role model who can help you. There is a way for anyone who wants to lose weight whether they have money or not.

Free and reduced fee support groups for those who want to lose weight, as well as free sponsorship for those who want to lose weight is often available. Not only that, but you can even join weight loss forums online, and even chat groups, for additional support when you cannot find it any other way.

No matter how you receive your support, accountability, and encouragement for weight loss it will help. Those who are serious about losing weight will lose it and keep it off no matter what amount of money they pay for the support they need.

For several years now, Jason has been reviewing hundreds of online products and services. Many consider his reviews to be very insightful and reliable. Visit his website dietandweightlossinfo.com

Organic Labs Natural Teeth Whitening Charcoal Powder with 2 Charcoal Infused Brushes – Whitens Teeth, Improves Gum Health, Freshens Breath. Food grade.

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Growing wheat field, springtime green. Invigorating body, mind and soul. Hopefully not ( yet ) Triticum Monte Santum !!! Who knows ?

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Growing wheat field, springtime green. Invigorating body, mind and soul. Hopefully not ( yet ) Triticum Monte Santum !!! Who knows ?
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Image by Artist of doing nothing.
Why Does Monsanto Always Win?

Excerpt from en.wikipedia.org/wiki/Wheat

Wheat (Triticum spp.)[1] is a cereal grain, originally from the Levant region of the Near East and Ethiopian Highlands, but now cultivated worldwide. In 2007 world production of wheat was 607 million tons, making it the third most-produced cereal after maize (784 million tons) and rice (651 million tons).[2] In 2009, world production of wheat was 682 million tons, making it the second most-produced cereal after maize (817 million tons), and with rice as close third (679 million tons).[3]

Wheat is grown on more land area than any other commercial crop and is the most important staple food for humans. World trade in wheat is greater than for all other crops combined.[4] Globally, wheat is the leading source of vegetable protein in human food, having a higher protein content than either maize (corn) or rice, the other major cereals. In terms of total production tonnages used for food, it is currently second to rice as the main human food crop and ahead of maize, after allowing for maize’s more extensive use in animal feeds.

Wheat wa… ( continue on Wikipedia )

Vincent van Gogh in Saint-Rémy-de-Provence: The Wheat Field.

And please, do find out that wheat flour is not at all as good for your health as they are trying to convince you. With all that starch and gluten etc. … Starch is good as glue for wall carpets. OK, I also consume a lot of gluten in seitan ***, … search, search …

Combination of wheat based (and processed) food and dairy products, especially UHT milk (a pure dead chemical) is the main and the best mixture in Nutricide project.

*** From Google Dictionary:

sei·tan Noun /ˈsāˌtan/
A high-protein vegetarian food made from cooked wheat gluten

Web definitions

Wheat gluten, also called seitan , wheat meat, Mock Duck, gluten meat, or simply gluten, is a food made from the gluten of wheat. It is made by washing wheat flour dough with water until all the starch dissolves, leaving insoluble gluten as an elastic mass which is then cooked before being eaten.
en.wikipedia.org/wiki/Seitan

wheat gluten cooked in broth. Seitan is used as a meat substitute and is exceptional in stews.
macrobiotic.about.com/od/gettingstarted/a/MacroGlossary.htm

… and a lot more, just look at Google Dictionary as starting point and go forth. If you are interested, if not just eat your sammich.

The Bitter Seeds of Monsanto’s Legacy: Debt, Death, and Global Destruction

By Dr. Mercola

Bitter Seeds is the last film in the Trilogy produced by Teddy Bear Films. The first two, Store Wars: When Wal-Mart Comes to Town, and China Blue were released in 2001 and 2005 respectively. So far, the films have won 20 international awards, aired on over 30 television channels and screened in more than 100 film festivals.

articles.mercola.com/sites/articles/archive/2012/10/27/bi…

Story at-a-glance

Bitter Seeds looks at the beginning of the consumer goods’ supply chain – the raw materials – shedding much-needed light on the crisis created by Monsanto’s genetically engineered Bt cotton
Buried in debt and struggling against the rising cost of GE seeds and the chemicals required, combined with failing yields and GE-created super weeds and resistant pests, one Indian farmer now commits suicide every 30 minutes. One-quarter million farmers have been driven to suicide by Monsanto’s false promises and ruthless global monopolization tactics.
Bitter Seeds raises critical questions about the human cost of genetically modified agriculture and the future of how we grow our food and other essential crops
The film couldn’t be more timely, as California stands poised to vote on Proposition 37, which would require genetically engineered foods to be labeled, on November 6


I am quite sure you don’t know all of the following:

can-eating-this-common-grain-cause-psychiatric-problems …

search.mercola.com/search/pages/Results.aspx?k=gluten + intolerance …

search.mercola.com/search/pages/results.aspx?k=gluten + autism…

search.mercola.com/search/pages/results.aspx?k=gluten + psoriasis…

… excerpt …

First, Address Your Diet and Food Allergies

Food allergies play a primary role in eczema. In my experience, the most common offending agent is wheat, or more specifically, gluten. Avoiding wheat and other gluten-containing grains is therefore a wise first step.

If you were to visit my clinic outside of Chicago as a new patient, one of the first steps we would advise would be to go on a gluten-free diet for a number of weeks and carefully observe any health improvements. This is an enormously common problem and many of our patients are surprised to find how much improvement they actually achieve from this step.

Avoiding grains will also reduce the amount of sugar in your system, which will normalize your insulin levels and reduce any and all inflammatory conditions you may have, including inflammation in your skin.

Other common allergens include milk and eggs. I recommend you do an elimination trial with these foods as well. You should see some improvement in about a week, sometimes less, after eliminating them from your diet if either of them is causing you trouble.

See where this picture was taken. [?]

Plates | Volume 02
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Cauliflower Kiss – HDR
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Image by freestock.ca ♡ dare to share beauty
Macro photo of what was originally a green cauliflower. HDR composite from multiple exposures and variant of this image processed with deep red tones for a more romantic atmosphere. If you look closely enough, you might even notice the outlines of 2 faces kissing 🙂

This photo is released under a standard Creative Commons License – Attribution 3.0 Unported. It gives you a lot of freedom to use my work commercially as long as you credit and link back to the same free image from my website, www.freestock.ca

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Top 12 Detox Super Foods for Maintain Good Health – Foods That Detoxify Your Body

Top 12 Detox Super Foods for Maintain Good Health – Foods That Detoxify Your Body

The best foods to purify your the body

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How to Achieve Permanent Weight Loss Part 2

The missing link for long term weight loss

We now make our way to another test to help you choose a nutrition program for long term weight loss, and it does not actually involve nutrition. The missing link for long term weight loss is exercise. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)

I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won’t bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.

Side Bar: A quick note on exercise:

Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond aerobics.

The reader will also note I said fat loss above not weight loss. Though I use the term ‘weight loss’ throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic, and is beyond the scope of this article. Bottom line: the type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).

Psychology 101 of long term weight loss

Many diet programs out there don’t address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

* Had a tendency to evaluate self-worth in terms of weight and shape
* Had a lack of vigilance with regard to weight control
* had a dichotomous (black-and-white) thinking style
* Had the tendency to use eating to regulate mood.

The researchers concluded:

“The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.”

This particular study was done on women, so it reflects some of the specific psychological issues women have – but make no mistake here – men also have their own psychological issues that can sabotage their long term weight loss efforts. (6)

Additional studies on men and women find psychological characteristics such as “having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy” often predict failure with long term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include “…an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.” (8)

The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long term weight loss. If it’s not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don’t expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.

“There’s a sucker born every minute”

So why don’t you see this type of honest information about the realities of long term weight loss more often? Let’s be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know – as the man said – “there’s a sucker born every minute,” so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.

So let’s recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it’s for you based on what has been covered above:

* Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise

* Any weight loss program you choose must pass the “Can I eat that way for the rest of my life?” test,

* The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

* The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

* The weight loss program you choose must have an effective exercise component.

* The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can’t be a replacement for psychological counseling if needed.

Conclusion

I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It’s not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as ‘off season’ and ‘pre-contest’ and so on.

The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that’s probably 99% of the population, it will cover millions of people.

People should also not be scared off by my “you have to eat this way forever” advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place. Once you get to your target weight – and or your target bodyfat levels – you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place!

Regardless of which program you choose, use the above ‘big picture’ approach which will keep you on track for long term weight loss. See you in the gym!

References

(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials” BMJ 2006;332:1309-1314 (3 June),

(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.

(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.

(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17

(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.

(6) Borg P, et al. Food selection and eating behaviour during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.

(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.

(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85

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