Current levels of overweight and obesity, along side weight-related disease, have made weight control a serious health priority throughout America. Yet statistics indicate that average weight reduction on conventional diets adds up to a mere 5-8 pounds per annum . So why can we find dieting so difficult? consistent with a replacement survey(1), the solution seems to be: because we make 3 crucial mistakes. we do not have an honest enough incentive; we allow ourselves to travel hungry; and that we can't deal with "bad days".
The weight loss survey conducted by annecollins.com asked dieters to pick the three biggest problems they faced when dieting. the foremost common problems reported were: "Inadequate incentive to lose weight" (76%); "Hunger" (72%); and "Bad days" (70%). Although these results will come as no surprise to most dieters, they highlight the importance of motivation within the dieting process. We examine how these problems occur, and what steps are often taken to beat them.
Why can we Need an Incentive?
We gain weight because we absorb more energy than we use. Either because we eat too many calories, or burn too few, or both. So if we would like to scale back weight, we'd like to enhance our eating and exercise habits. And this is often tough , because let's face it - old habits aren't easily discarded, especially if they involve ablation our favourite treats. we'd like a strong incentive to assist us change. Specifically, we'd like a solution to the question: "How exactly will I enjoy losing weight?"
When faced with this question, many dieters haven't any answer. those that do, typically reply: "I'll feel better" or "my health will improve". Others explain they're trying to reduce to please their doctor, or their partner, or just because they're "overweight". Unfortunately, none of those reasons are strong enough to assist us succeed. So when temptation strikes, we are unable to resist.
What sort of Incentive is Best?
Our motivation to reduce must be supported a selfish, specific benefit. an honest example could be an upcoming beach holiday, or a family occasion, or the achievement of a selected mobility or fitness goal. It must be as specific as possible (general benefits are useless) and ideally associated with a hard and fast date. additionally , it must be selfish. Losing weight to please others rarely works. the recommendation I give to my clients is extremely simple. don't bother dieting unless you've got an honest incentive. Because regardless of how good the diet, regardless of how valuable the exercise plan, unless you've got a strong reason to vary your habits you will not succeed.
Hunger Kills Diets
Most dieters are still convinced that calories are their enemy. therefore the less they eat, the faster they're likely to reduce . this is often not true. actually , the less we eat, the more hungry we get and therefore the easier it's to fall under temptation. The physical body is trained to eat when hungry and no amount of willpower will neutralize this basic urge. this is often why binge eating is such a standard response to low calorie diets.
How to Avoid Hunger
No rocket science here. Avoiding hunger simply means eating regularly throughout the day, and keeping your calorie intake above 1000-1200 per day. This prevents hunger, thus reducing the urge to overeat, and additionally helps to take care of a daily high level of calorie-burning.
Eat an excessive amount of instead of insufficient
We all have days once we feel extra hungry, even once we are dieting. this is often no problem - simply eat more! it's always better to eat a touch an excessive amount of than not enough. Might this delay your weight loss? Yes. But so what? Taking a couple of extra days to realize your goal isn't a drag . the important danger isn't eating enough and ending up hungry and depressed. this is often a recipe for a binge.
Bad Days and therefore the Problem of Perfection
No dieter is ideal . the reality is, all dieters experience "bad days" or fall under occasional temptation. Sadly, most dieters enforce "being perfect". they can't tolerate these lapses. So if (say) they visit a lover and find yourself eating 2 containers of frozen dessert and a box of cookies, they are going to pieces. "I'm useless!" they cry. "I'm a failure!" Overwhelmed by guilt at not being perfect, they then quit their diet in disgust.
It's the Guilt That Does the Damage
In this situation, the particular binge is usually fairly harmless. I mean, we'd like to eat an enormous quantity of food (3500+ calories) to realize even one pound of weight. the important damage is caused by the following guilt. And this is often what we'd like to deal with .
Guilt Comes From Trying to Be Perfect
All dieters make mistakes and this is often perfectly normal. Having an occasional binge is not any cause for alarm, far less guilt. Even my most successful clients - those that have lost 100+ pounds - had regular lapses. The difference is, they didn't see themselves as "perfect" individuals. in order that they felt "entitled" to form occasional mistakes, then do you have to . Once you accept this, you'll find dieting an entire lot easier.
We Need Support to form These Changes
In order to beat the three problems described above, an important initiative is to seek out proper support. this is often even as important as choosing the proper diet plan, because regardless of how good the diet, it can't motivate you to remain on target - only people can do that . Dieting is ten times easier once you receive encouragement from others. So when choosing a web weight loss program, choose one with a lively forum. Because at the top of the day, it's all about people. once we are alone and isolated, the littlest obstacle can appear to be a mountain. But once we have people behind us, anything is feasible .
1. Weight Loss Survey (Oct 2005) by annecollins.com. a complete of 17,403 subjects replied to the survey. They were asked to settle on 3 from an inventory of 10 diet-problems. The results were as follows:
(1) Inadequate Incentive (76%).
(2) Hunger (72%).
(3) Bad Days (70%).
(4) Boredom (69%).
(5) Stress (60%).
(6) Interference From Others (51%).
(7) an excessive amount of Eating Out (32%).
(8) Eating on The Run (28%).
(9) Ill-health (5%).
(10) Lack of Sleep (1%).