Why diets do not work?

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Before choosing a different weight loss regimen, you should know that 90% of those who follow different diets for weight loss can regain all or even part of the lost weight within five years.

Obviously, diet is not a permanent solution to eliminate excess weight. Find out why and which would be alternatives. We live in a society that can enjoy of many instant things, people use lifts that replace stair climbing machines, which facilitates access to jobs, the ability to enjoy semi-cooked foods. All these are quite convenient but are not so good for the waist.


1. Overview
2. Weight problem
3. What is a diet?
4. What are calories?
5. What is metabolism?
6. The role of physical activity
7. How can you lose weight?
8. 4 reasons for which diets do not work

Weight problem

Most of us can not compensate for the drastic reduction of physical activity and consume more and more processed foods. This is the reason why most people become overweight or obese. Already excess pounds are not just a matter of aesthetics but also a major health problem.

Obese people have a higher risk of developing heart disease, diabetes, hypertension, high cholesterol and certain cancers. The fight continues against extra pounds, people looking magical solutions, but certain procedures such as cabbage soup diet or the grapefruit does not work because they are only temporary measures that are impossible to maintain for a long period of time and, in addition to that, they are also very unhealthy.

Any decrease in the number of calories will cause weight loss, but the return to old habits will be the basis for initial weight accumulation. Deprivation of certain foods for long periods of time causes the body to make fat reserves.

The truth is that for permanent weight loss takes time and it requires a change in dietary habits and involves physical activity.

What is a diet?

The term has come to mean reducing daily dietary calories through a special or limited selection of food and beverages. Original meaning of the word is referring to any person who eats a daily food of a person.

When health experts recommend that you adopt a healthy diet is not about that people would be starving themselves and encourages them to create their balanced diet based on a variety of foods.

The simplest and best advice to follow is to plan meals so that it is composed mainly of vegetables, dried beans (peas, beans), cereals and fruits. Meat and dairy products should be consumed in small portions.

In this way you reduce fat intake and increase fiber in your diet. Both fibers reduce and fat reduce help diminishing the risk of many conditions, including cardiovascular disease, breast and colon cancer.

What are calories?

A calorie is the amount of heat required to raise the temperature of one gram of water to one degree Celsius. Generally, when people talk about food calories, refers to the amount of food the body needs to produce a unit of energy.

Calories are the energy needed for life and body burns only part of them to maintain its normal functions. Everything from breathing, digestion and movement involves burning calories. In terms of calories, foods are different. A gram of fat contains 9 calories, while a gram of protein or carbohydrate has about 4 calories. Therefore, when you eat fatty foods, people will gain weight easily.

Another reason for the accumulation of weight when eating fat is that they are immediately stored as fat in the body, while it takes time for carbohydrates to be converted into fat.

You may have already encountered the term empty calories. This term refers to foods such as sugar and the alcohol calories with low nutritional value.

What is metabolism?

Metabolism is how your body turns food into energy and then uses this energy. Can you imagine the food is the wood, metabolism is the fire and resulting heat calories by burning wood. The number of calories your body needs to maintain its basic functions is known as basal metabolic rate.

You can estimate its value by multiplying the current weight of 10 women and 11 men for example, if a woman weighs 58 kg would need 1300 calories per day just to keep his body functions. In addition would require a certain percentage of calories (basal metabolic rate) in order to have the needed energy for daily activities.

This percentage varies widely depending on the activity’s level of a person. People who do moderate physical activity and those who are active may need an additional 30-50% of calories for their basal metabolic rate and to maintain their current weight.

People who are very active and have an intense physical activity can burn even 100-200% more calories than the total required for basal metabolic rate. This means they have to eat two to four times more than other people just to maintain their weight.

The role of physical activity

Exercise is absolutely essential for a person’s fat to be eliminated. Simply being thin does not guarantee that a person is healthy or that is in good shape. Even thin people can have too much fat and low muscle mass.

There are two types of aerobic and anaerobic exercise. Both play an important role in ordering and maintaining body weight at the desired weight. Aerobic exercise, which involves free movement and rhythm for at least 20 minutes improves the ability of the heart, lungs and blood vessels to use oxygen.

Aerobic exercise stimulates the body to burn fat in a more efficient way. This is explained by the fact that oxygen is the essential ingredient for the normal metabolism. Swimming, cycling, aerobic dancing are forms of aerobic exercise. For the benefit of aerobic activity is important that they be supported at a suitable level for your heart and breathing.

For best results, heart rate must be kept to normal, which is between 60-75% of the maximum recommended for a person’s age. If you exercise above the recommended, your body will not burn fat to turn it into energy and begin to burn glucose.

To know if you are in the heart rate parameters, measure your pulse at regular intervals while you exercise. Count the heartbeats for 10 seconds and multiply with 6 (or count 6 seconds and multiply by 10). An easy way to determine if physical activity is supported at its best is to try to speak aloud.

You should have enough air you can speak without mistake, but not enough to sing. Anaerobic exercises such as heavy lifting and pushing are designed to improve muscle shape.

Strengthening muscles will help you achieve a better resistance for developing aerobic exercise, reduce losses and improve chances of developing bone structure. Muscle tissue requires more calories to maintain, so the more a person has developed muscles, the more will increase his / her basal metabolic rate.

How can you lose weight?

If you want to lose weight, your number of calories intake from food and drinks must be less than calories burned. You can do this either by reducing food consumption or increasing the level of activity. A combination of these, with emphasis on increasing activity levels is the best choice.

When you decrease calories, the goal is to eat only the calories necessary to achieve the number of pounds you want to have, not to keep your current weight.

It is important to know that your body is intelligent and programmed to survive. If you deprive it from the necessary calories, it will think it is hungry and will do all best to this not happen.

Trying to survive, the body will decrease metabolic activity (the rate at which you burn calories), in order to conserve energy and fat reserves. Then will use existing reserves in the muscle before fat stores decrease as the muscle tissue requires more calories.

The only way to trick the body is moderately reduce calories and increase as much as possible the activity. Exercise and consume enough calories (most of the experts recommend that women absorb at least 1,200 calories a day and men 1600) will encourage the body to burn fat instead of muscle.

Finally, we should not underestimate the importance of setting realistic goals. The researchers found that body wants to maintain weight so sudden decrease in the number of calories will make weight loss more difficult process. Try to lose about 10% of body weight and maintain this situation for a year. Then try to lose another 10% and so on until you reach your ideal weight.

These recommendations are not quick ways to lose weight, but with this method will end the deprivation and specific starvation diets, you’ll have a healthy lifestyle and will increase your confidence level when you see how the number of kg will fall slowly but surely.

For the diet to have a positive impact on health experts recommend:
- To eat a variety of foods
- To follow a diet low in fat (they represent less than 30% of total calories) and cholesterol
- To use sugars, salt, sodium and alcoholic drinks only in moderation
- To eat diversified.

4 reasons for which diets do not work

The first problem related to diet, no matter how popular or even documented, is that are designed to act in the short term. This means that they are not built to operate on long-term weight but rather to help lower your weight just for a short period of time.

Many people who fallows diets constantly are aware of yo-yo experience acting when they quit the diet, because diet does not involve lifestyle changes.

A second problem derives from the fact that during dieting occurs the hunger sensation, no matter how much diet promises a person could eat, whenever he / she want (some include even sweets).

This is because weight loss is treated in terms of sudden reducing the number of calories per day when logical approach would be to moderate decrease calories and to increase physical activity. Diets usually do not include physical training and weight loss occurs only due to food deprivation (and so is hunger).

From these results the problem number three: those who are dieting to lose weight feel quite tired. A steady problem of the diets is that many of them involve very few calories, so do not provide enough energy for those who want to lose weight to be able to make exercise too.

Even when weight loss plans include exercise, recommend quite insufficient quantities of food. In this way you can lose a few pounds, muscle mass will decrease, but will slow metabolism, following the weight gain period.

The fourth problem is that diets for weight loss act negatively on muscle: they offer too little support for the muscles in such periods of caloric restriction. This is important not only for aesthetic reasons. When diminished muscle mass, metabolism slows and does not burn calories.

Most men try to lose weight first and then to consolidate its muscle. To do this we need to cut down on calories, so much that they would not be able to do training.

Next time you think to follow a new diet, you should know that small changes in lifestyle could have much better effects: give up processed foods, which contain much fat or sweets and you will see that the results will take moreover, although it can be saw a little later.



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