The Skinny Truth Mindset
Weight loss is not only a big health necessity for many individuals today, it is a multi billion dollar industry. It is so huge marketers will say just about anything to get you to try their latest weight loss plan or diet aid. Their product may have some real value, but that does not mean all their claims do. Have you ever heard someone say that on their program you could eat anything you wanted and still lose weight. I highly doubt that. Or perhaps you were told you could lose 20 pounds in 20 days. Wow, amazing! Again, I doubt that happens as a matter of fact.
With so much information readily available on the internet it is no wonder questions arise. Truth is, when it comes to weight loss, there are no miracles. The best advice on weight loss, nutrition and exercise should not only be backed by empirical evidence and scientific method, but it should sound reasonable and logical, not utterly fantastic. There are many theories and myriad options to consider when it comes to eating for weight loss. It is definitely not one size fits all. Fact is, there are many options that will work for any given individual, so finding the best solution for you may take a little desire on your part, as well as some time, experimentation and research. However, losing weight is always possible and there are succinct guidelines that can be tweaked within reasonable parameters to get the results you so desire.
To start you on your journey here are a few weight loss claims that sound more like fantasies to me. They are unfounded notions that you should be wary of when getting on the wellness track to a healthy body, mind, heart and soul. Peruse for yourself. Fact or Fiction: what do you think?
#1 The latest diet trends are long term solutions for healthy weight management.
Fact or Fiction: The latest trending diet may provide a kick start to weight loss but it will not necessarily prove to be your best option for a permanent long term weight loss solution. If you want to lose weight and keep it off the quick fix may help initially to get you in the game, but long term permanent results require a long term methodical approach. This includes a reasonable healthy eating plan that you can stick to on a regular basis without feeling overly deprived and without incurring excessive hunger pangs that will in the long run drive you toward binge eating.
Trending diets often claim quick weight loss results by completely eliminating extra calories and particular types of foods from your diet. A couple pounds may be shed at first, but drastically cutting calories and limiting food choices especially if they are your absolute favorites will be nearly impossible to sustain over the long haul. Most people will easily get discouraged. Extreme deprivation could mean gaining back the few pounds you shed and then some extra.
In addition, diets that limit certain foods may also cut into essential nutrients the body needs compromising your energy level and health. Weight loss at a steady 2 or 3 pounds a week is optimal and much easier to maintain for long term benefits. Weight loss at a much quicker rate than that could complicate matters and have discouraging, debilitating consequences. Painful gallstones could become a problem as well as abnormal heart rhythms resulting from a daily diet of 800 or less calories. Suddenly cutting out so many calories from your diet could ultimately be fatal.
The Skinny Truth: Research has shown that a reasonable weight loss program dropping just a couple pounds a week accomplished by adhering to a varied healthy menu of nutrient rich, colorful options and moderate portions while increasing exercise and overall physical output, integrated into a daily routine is the best solution to permanent weight loss. Pounds gradually burned off are the easiest ones to keep off. The added benefit of a trimmer physique through healthful eating habits and more invigorating activity is that you may also lower health risks for high blood pressure, diabetes and heart disease.
#2 The best diets are high in protein and low in carbohydrate.
Fact or Fiction: Before you jump on the bandwagon of any particular diet craze know that every individual is unique. What works great for one may not be the solution for another. For example, the long-term positive results and health effects of a diet high in protein and low in carbohydrate are not etched in stone for all nor without potential risk. When choosing a program that relies heavily on large portions of protein it is important to know that all foods rich in protein are not created equal. Relying on high protein foods like meat and cheese may also be high in fat and cholesterol and not necessarily your best options. As a result a diet such as this may be high in fat and cholesterol that may over time increase your risk of cardiovascular disease.
In addition, eating too few carbohydrates on a regular basis may lead to excessive levels of ketones in your blood that could also have negative health consequences. Ketones are fats that have only been partially broken down. When there is a buildup of ketones, ketosis can occur, a situation in which the body produces high levels of uric acid. High levels of uric acid in the body can lead to kidney stones and cause gout which is a swelling of the joints that is quite painful. Ketosis should not be deliberately sought and may be especially risky for pregnant women and anyone with diabetes or kidney disease. If you have any health condition such as diabetes, heart or kidney disease it is wise to first consult with your physician or health care practitioner before making any drastic changes to your diet.
The Skinny Truth: A diet to lose weight should still be a balanced plan that includes lean protein and plenty of healthy carbohydrates. Lean meats, eggs, poultry and fish are excellent sources of healthy protein. Healthy carbohydrates include vegetables and fruits that have plenty of vitamins, minerals and fiber. The carbohydrates that need to be consumed in moderate amounts include beans and whole grains and those that are overly refined like white sugar and white flour should be completely eliminated, if possible. Eating too few fruits, vegetables, and whole grains could also become an issue of inadequate elimination causing constipation discomfort due to a lack of essential dietary fiber. Proteins are essential for cell growth and carbohydrates are important for fiber and energy so adhering to a strict diet high in protein and lacking in carbohydrate may leave you feeling irritable, weak and tired unable to function at your best.
Diets high in protein with restricted carbohydrates that eliminate extra calories will work and serve to initiate weight loss. When excessive refined carbohydrates are taken out of the diet fat loss should undoubtedly result, however, that does not mean that healthy carbohydrates should also be eliminated, especially long term. Lowering ones total intake of calories is essential to initiate weight loss, but to ensure long term healthy results a reduced calorie plan should include a balance of lean proteins, nutrient rich carbohydrates and healthy fats. It is not necessary to eliminate any one food group, just to combine them in optimal proportions. A well balanced diet will contain lean meats, low fat dairy, poultry, fish, fruits, vegetables, nuts, seeds and whole grains in reasonable servings that will provide key nutrients for growth and energy for sustenance. A plentiful diet consisting of a greater variety of choice foods will be much easier to enjoy long term for the healthy results we are all looking for.
#3 If you want to lose weight eliminate all starch.
Fact or Fiction: Foods like bread, cereal, pasta, rice, beans and some vegetables such as potatoes and yams are high in starch, but essentially low in fat and calories, however, when eaten in ginormous portions and smothered in butter, sour cream, or mayonnaise they become much higher in fat and way more caloric. Healthy starches in the form of nutrient rich complex carbohydrates when eaten reasonably offer the body an excellent source of fiber, energy and satisfaction.
The Skinny Truth: Eating healthy to lose weight is a plentiful balance of nourishment that includes:
- Protein in the form of lean meats, poultry, fish, nuts, seeds and eggs. Protein is essential and so are
- Plenty of fresh fruits and vegetables.
- Healthy fats that are low in saturated fats, trans fat, and cholesterol.
- Dairy products, best when fat free or low in fat.
- A dearth of refined pre-packaged products and processed foods.
- A minimum of salt (sodium), and added sugars.
#4 Eating grapefruit, celery & cabbage soup will make you a lean, mean fat burning machine.
Fact or Fiction: No foods actually burn fat, however, certain nutrients and combinations of nutrients can help to boost metabolism and support systemic immune and glandular function which may influence how the body processes calories and uses energy. Caffeine, for example, can speed up heart rate and metabolism for a duration of time after it is consumed, however, these strategies are simply aids not answers to long term weight management.
The Skinny Truth: The best way to burn fat and lose weight is to make a commitment to yourself to do so. You need to create a plan that includes reducing the amount of calories in your diet along with a concerted effort to exercise diligently. Eating right and being more physically active throughout your day and week is the way to a lean, strong liberated vessel of energy and life.
#5 All weight loss products on the market are safe and effective.
Fact or Fiction: There are weight-loss aids that can help you effectively lose weight, however, just because a product claims to be a “safe, natural, herbal remedy” does not necessarily make it work wonders and without any risk. Many of these products are not necessarily tested scientifically to ensure their safety nor are they guaranteed to work for everyone. Several years back ephedra was a popular natural herbal used as a weight loss aid, however, today in the United States it is outlawed because it has been shown to cause serious health problems and has even been fatal in some cases. Newer weight loss products and diet aids are always being introduced to the public. Today, they may be ephedra free, however, that does not mean they are truly without risk so it is wise to do some in-depth research on your own before you embrace hook line and sinker all the marketers claims.
The Skinny Truth: Losing and managing weight is not a magical mystery tour. It should not be impossible to accomplish, but there are no short cuts nor instant solutions that will do the trick long term. Real success requires an earnest desire and a disciplined commitment to adopt a lifestyle that will facilitate the results you aspire towards. While diet aids may definitely help they are not the foundation of the solution. If you have any reservations about a weight loss product you are considering it is wisest to contact a knowledgeable health care provider before taking it. Some natural herbal weight-loss aids may work for many but that does not mean they will work for all. Since we are all different with unique needs some seemingly harmless products may even be harmful to us, so always proceed with caution.
For more information on nutrition guidelines visit http://www.health.gov/dietaryguidelines.