Re: Ten Golden Rules of Dieting

[Guest guest]

..............THANK YOU...........this was very good advice and I have

printed it out and placed it in two vital places for me...........many

hugs.......Ü Ü Ü a Jo

kevinmichaell@... wrote: Modifying our diet is one of the keys to

losing weight.

But the statistics on diet successes aren't good and only a very small

percentage of dieters achieve permanent weight loss.

To help you become one of those that do achieve permanent weight loss from

dieting, here are Ten Golden Rules to Dieting that you can trust to help you

lose those unwanted inches and pounds.

Rule 1: Never Skip Breakfast

The old saying that 'breakfast is the most important meal of the day' is

certainly on the money when it comes to dieting.

Nothing gets our metabolism going faster than breakfast after a good night's

sleep.

Sleeping causes our metabolism to slow right down and breakfast kick-starts it

again for us.

But always remember that just as important as having breakfast itself, it's also

important to choose healthy breakfast options like wholegrain cereals and

breads, low-fat dairy products like milk and yogurt, and fruit or fruit juice.

Rule 2: Drink Plenty of Water

Drinking plenty of water is critically important when we are dieting.

As well as helping to keep us healthy, drinking sufficient amounts of water can

help us when dieting because it helps keep us feeling full and stops us from

feeling hungry, and when we drink plenty of water we usually drink less soda,

coffee and alcohol, all of which can add significant amounts of calories to our

daily intake.

Rule 3: Count your Calories

Do you know how many calories you need to maintain your current weight and do

you know how many calories you therefore need to consume in order to lose

weight?

Once you know these things, you also need to keep track of how many calories you

consume each day so that you can compare them to your target and make any

necessary adjustments.

Writing down your calorie consumption after each meal will help you realize how

much of an effect the little piece of chocolate here and the occasional cookie

there has on your weight.

Rule 4: Don't try to lose weight quickly

Gaining significant weight usually takes years and so should losing a

significant amount of weight.

Our bodies don't like sudden and significant change; in fact it is built to

resist it.

This resistance has a scientific name called homeostasis.

When our body heats up to a temperature above its preferred level what happens?

We sweat, which is an automatic response designed to cool us down to the

preferred level again. That's homeostasis at work.

When we lose weight too quickly, what happens?

Our body automatically slows down its metabolism, that is, the rate at which we

burn energy to survive and function. That's homeostasis at work again.

In addition to keeping our body from fighting against us on the weight loss

front, losing weight too quickly doesn't work because early rapid weight loss

usually results from losing body fluid and muscle tissue which is not healthy

nor helpful in our battle to lose weight.

Rule 5: It's not just what you eat that counts

Weight gain isn't a sign that we have been eating the wrong food; it is a sign

that we have been eating too much food.

The great news about this is that we don't need to all start eating lettuce to

lose weight; we just may need to cut down a little on the foods we enjoy each

day.

Rule 6: Keeping your metabolism up

Muscle and activity keep our metabolism up which is why weight training to build

or maintain our muscle mass and aerobic activity like walking, jogging, cycling

and swimming are so important to those of us wanting to lose weight

Dieting alone is not the best route to weight loss and to staying in an ideal

weight range.

To lose weight safely and keep it off for as long as possible, always combine

dieting and exercise.

Rule 7: You won't continue to eat foods you don't like

Most diets fail because they require us to eat plenty of foods we don't actually

like.

If we don't like what we're eating we're not going to stick with our diet for

more than a week or two.

The key to successful dieting is to reduce the amount we eat and introduce

healthier and lower calorie options of the foods we like gradually into our diet

over time.

Rule 8: Watch what you drink as well as eat

Almost everything we drink, except water, has calories in it.

Drinks highest in calories are typically sodas, colas and alcoholic drinks.

If we usually drink a lot of any of these high calorie drinks, it may be them

and not what we're eating that is causing us to get fat.

Rule 9: Avoid extremes of any kind

Balance is not only the key to a happy, healthy life; it is also the key to a

healthy diet and dieting.

Be weary of any diets that completely cut out some foods or food groups or that

severely limit some foods or food groups, for example very low or no-carb diets.

Diets that are extreme in one way or another are likely to be very unhealthy at

best and very dangerous to our health at worst.

Rule 10: Get Help

If you have a lot of weight to lose, you've got a better chance of success if

you get help.

If your weight is affecting your health to such an extent that it is or is

becoming life-threatening or is leading to you suffering from weight related

diseases like type-2 diabetes, seek medical help from a doctor or professional

help from a dietician or another suitably qualified health care professional to

lose weight immediately.

Even if your weight isn't directly affecting your health now, it is a great idea

to get help in your battle against the bulge from professionals like dieticians,

personal trainers, gyms, psychologists (overeating is often caused by emotional

factors) or weight loss program providers and other weight loss specialists.

In addition to getting professional help, non-professional help, support and

encouragement is also vital in improving your chances of dieting success.

For this type of help turn to friends, family and the support of other people

with similar weight related goals, such as those that can be found on weight

loss forums like the one on weightloss.com.au.

Good luck with your weight loss and remember that if you keep in mind the ten

golden rules of dieting you are sure to be a dieting success story in the

making.

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