Most people who read my articles and e-books know that I am a scientific person and like to quote research results and apply research to daily problems, such as weight loss, bodybuilding, other health/fitness, etc. But sometimes, in order to let people see the trees in the forest, we must step back from science and help people focus on the overall situation.

For most people reading this article, finding effective food most of the time seems as complex as nuclear physics. No, but there are many confusing food choices. High fat or fat free? Is it high carbohydrate or non carbohydrate? Low protein or high protein? To make matters worse, the combination of the above recipe scheme and one million varieties has increased confusion. This seems endless, and many people raise their hands to give up in frustration. In this article, I will try to change all this.

There are general guidelines, rules of thumb, and ways to plan your diet. You can always decide whether you are suitable for your diet once you work hard. You may not always like what I have to say. You can’t have fantasies. This is another quick solution” Lose 100 pounds in 20 days. But if you are sick, tired of confusion, tired of losing weight, just for recovery, tired of making the first step to decide what is right for you, which will lead to permanent weight loss, then this article can change your life

Did your food pass; test “;?

What is the most important reason for the long-term failure of diet; most important of all? The first reason is… rolling… lack of long-term compliance. Numbers don’t lie; most people who lose weight not only regain weight, but often exceed their weight. You know, don’t you?

But what are you doing to avoid it? This is another reality check. In fact, all the foods you choose follow the basic concept of “healthy food”. Burn; burn more calories than you do. The “calories” people usually accept; heat input and heat output; myth – I’ll let you lose weight. To some extent, they are all very effective: Atkins style, carbohydrate free food, low-fat high carbohydrate food, various fashionable food. It doesn’t matter at all in the short term.

If your goal is to lose weight quickly, please choose one and follow it. I promise you will lose weight. Research shows that any commercial diet food will lose about the same weight after 6 months to 1 year. For example, recent research shows that Atkins’ diet, fast food diet for weight loss, weight watcher’s pure point plan and Losmary Conry’s self living diet for weight loss are also effective.(1)

Other studies comparing other popular foods have reached almost the same conclusion. For example, according to the comparative study of Atkins recipes, O’Neill recipes, weight watchers and regional recipes, the ability to lose weight after one year is almost the same.(2)

Looking back on what I said is the most important reason for diet failure, which is the lack of compliance. Recently, the chief researcher of the study said:

“Our experiment found that the level of compliance is not a type of diet, but a major predictor of weight loss;(3)

In translation, it is not what food they choose, but their ability to insist on eating. This indicates that they have successfully lost weight, and I can only see them raising their hands now. But Will, are some foods better than others? Are some foods better than others? Absolutely speaking, some foods are healthier than others, some foods can reduce weight, and some foods can suppress appetite. There are many differences between foods. But most popular recipes also have differences in weight loss. Although helpful, it is clear that sticking to diet is the most important aspect of long-term weight loss.

What is food?

Losing weight is a short-term weight loss strategy. Long term weight loss is the result of lifestyle changes. Our focus is not on fast weight loss, but on lifelong weight management. I don’t like the word “diet”. Because it is not a lifestyle change, but a short-term attempt to lose weight. Do you want to lose weight quickly? Damn, I’ll give you information for free. What are you going to do.

In the next 90~120 days, you will eat 12 scrambled eggs, 1 grapefruit and 1 gallon of water twice a day. You will lose much weight. Will you be healthy? No.Once you finish this dish, you have to say your” Normal “; the way you eat? No chance. Do you lose weight from fat, or from muscle, water, bone(I hope so!) and some fat? Importantly, although there are many foods that can completely reduce weight, you should ask yourself, considering all the diet plans for weight loss.

“Is this my long-term diet?”

This led me to start my test. My name is “Test”. Can I eat it like this all my life? “Test I know it hasn’t completely slipped off your tongue, but it can let you know this.

The lesson here is that any weight loss and nutrition plan you choose must be a part of lifestyle changes, and you can always follow it in one way or another. That is, this is not a recipe that you can follow indefinitely even if you reach your target weight. It is worthless.

Therefore, many fashionable foods you see will be eliminated immediately. Don’t worry about them. The question is not whether food is effective in the short term, but whether it can become an unlimited way to eat for a lifetime. Start with their “; ‘way of eating’; your”; the diet after reaching the target weight is the root cause of the disaster, and also the cause of the well-known sliding weight loss syndrome. In a word, there is no shortcut, no free lunch, and we should devote ourselves to changing our lifestyle in order to maintain obesity for a long time. I realize that this is not what most people want to hear, but it is true, whether you like it or not.

Statistics don’t lie: Losing weight isn’t the hardest part. Lose weight! If you carefully observe many famous fashion/business cuisines on the market, be honest with yourself, and apply the above tests, you will find that most of them will not attract you like before. This also makes me think of a more specific example: if your food A can lose the most weight in the shortest time, but if it is not balanced, it can hardly be maintained for a long time. But food B will lose weight at a slower rate. But it’s easier to follow. Balanced, healthy, and you can keep it every year. Which is better? If Food A can lose 30 pounds in 30 days, it will lose 30 pounds by next year. But Diet B lost 20 pounds over the next three months. In the next three months, he lost 20 pounds and maintained his weight by the end of the year. What food is better?

If you don’t know the answers to these questions, you will completely miss the key points of this article and the lessons it teaches you, and you will definitely fail. Please return to this section and reread… By default, Food B is better.

The man who teaches fishing

There is a well-known Chinese proverb: Give a man a fish and he will feed it for a day. Teach a man to fish, and you can feed him all his life.

This expression is completely consistent with the next important stage, deciding what kind of diet plan should be followed in order to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or provide information? Do they rely on special bars, milkshakes, supplements or homemade food?

Let’s compare other food A and food B. Food A will provide you with their food and their special drinks or bars, when to eat them. You will lose 30 pounds in two months. Food B will help you understand what food you should eat, how many calories you should eat, and why you should eat this food. Moreover, as a part of the overall change of the general lifestyle, I want to help you learn about food so that you can make wise decisions about your nutrition. In the next six months, food B will lead to a slow and steady weight loss of 8-10 pounds per month, and the weight will be maintained. Because now you know how to eat the right food.

Think of Chinese proverbs. Both of these foods can help you lose weight. But there is only one diet that will teach you how to be self reliant after the experience is over. It is obvious that diet life A is easier than diet life B, losing weight faster, and diet life B takes longer, requires thinking and learning. But after food A, you return to the place where you started, and you don’t get any fishing skills. The catering company doesn’t teach fishing to make money. They give you a fish to make money, so you have to rely on them indefinitely or come back after you regain weight.

Therefore, diet B is superior to success in other places where diet fails. Because we have acquired knowledge that can be applied for a long time. Recipe plans do not want to feed food with spoons or teach them how to eat milkshakes, bars, cookies or prepared food without their help. This is another food that can be removed from the selection list.

Recipes plan to have a “healthy diet” after drinking their products in several meals to provide weight loss. “Wise Dinner”: In most foods, you can eat their special cookies and their pre planned menus. Or their bars, drinks, or foods they want to eat in advance are all these foods. They are easy to follow, but can only fail. This is true in the long run. None of them passed the “test”. “Can you eat it like this all your life” test, unless you really think you can eat cookies and milkshakes for the rest of your life… Here, the Maginot Line of Defense is the nutrition method you use to lose weight, books, courses If the clinic or e-book does not teach you how to eat, it is a long-term loser in weight loss and should be avoided.

The lack of long-term weight loss.

We are conducting another test to help you choose a nutrition program for long-term weight loss, which has nothing to do with nutrition. The missing link of long-term weight loss is exercise. Exercise is an important part of long-term weight loss. Many weight loss programs do not include exercise. This means that they are the losers of long-term weight loss from the beginning. Just like buying a car without tires or a plane without wings, we focus on losing weight, but there is no plan that does not include a comprehensive exercise plan. The vast majority of people who lose weight successfully incorporate exercise into their lives. In the research on people who lose weight successfully and maintain weight, it is often found that these people are consistent with their diet and exercise plans.(4)

I do not intend to list all the benefits of regular exercise here, but regular exercise has a positive impact on your metabolism. You can take in more calories, but still in a state of insufficient calories, which helps to maintain weight loss(LBM), which is very important for your health and metabolism. We all know many health benefits of regular exercise, so I don’t need to add more details here. The Maggie line here is:(a) if you intend to get the maximum benefit from the weight loss goal,(b) plan to keep it for a long time, and regular exercise must be an integral part of the weight loss strategy. So you can cancel any program. Whether it’s books, e-books, clinics, etc., these programs can’t provide you with guidance and help for an important part of long-term weight loss.

Sidebar: Quick description exercise:

Any exercise is better than no exercise. But like the diet plan, not all sports are equal. Many people always choose the wrong form of exercise and try to lose weight to the maximum extent. For example, they specialize in aerobic exercise and neglect resistance training. Resistance training can strengthen the muscles needed for metabolism and increase energy consumption for 24 hours. Besides aerobic exercise, it also has health benefits, so it is an important part of fat reduction.

Readers will also notice that weight loss is higher than weight loss. Although I use the word “lose weight” in this article, I do so only because it is a word that most people are familiar with. But the real focus and goal of correctly formulating a nutrition and exercise plan should be to reduce fat, not to lose weight. Focusing on losing weight may include losing the muscle, water, and even bone and fat you need. This is a wrong approach. Reducing fat and maintaining the most important weight loss(LBM) is my goal and also the way to achieve it. You can find it in my ebook. This is beyond the scope of this article. In a word, exercise type, exercise intensity and exercise time are the basic variables when trying to maintain FAT.

Psychology of Long term Weight Loss 101

Many weight loss programs fail to address the psychological causes of people’s long-term failure to lose weight. However, there have been quite a lot of studies on it. In many ways, the psychological aspect is the most important and perhaps the least important part of long-term weight loss.

In the comparative study on the psychological characteristics of successful weight loss and weight recovery, there is a significant difference between the two groups. For example, a study investigated 28 obese women who lost weight but regained weight. Compared with 28 former obese women who maintained their weight for at least one year after losing weight and 20 women who maintained their weight within a healthy range, the following women regained weight.

O Tendency to evaluate self-worth based on weight and body type

O Lack of vigilance on weight control

O A dichotomous way of thinking

O Have a tendency to regulate feelings through diet.

The researchers reached the following conclusions:

“According to the research results, psychological factors can explain why many obese people gain weight after losing weight successfully.”

This special study was conducted on women, reflecting the specific psychological problems faced by women. But there are no mistakes here. Men also have their own psychological problems, which will undermine long-term efforts to lose weight

In different studies of men and women, their psychological characteristics, such as:; unrealistic weight goals, decreased ability to cope with or solve problems, and low self-efficacy “. Often predict failure after long-term weight loss.(7) On the other hand, the psychological characteristics of long-term weight loss success are “;…” Internal motivation, social support, better coping strategies and ability to cope with life pressure, self-efficacy, self-discipline, life responsibility, and overall stronger psychological strength and stability<(8)

The main points in this section show that psychology plays an important role in determining whether people can lose weight successfully for a long time. If it cannot be solved as part of the overall plan, it may be the factor that determines or undermines your success. However, this is not an area that can be fully solved by most nutrition projects and cannot be expected. However, better planning often helps to set rewards, goals, and support. If you see yourself in the above list in a group with long-term weight failure, you will find that you need to consult and support the group to solve these problems. Don’t expect any weight loss plan to fully cover this topic. Be sure to find a plan that can provide support, goal setting, and resources.

“Every minute a fool is born.

So why can’t we often see such real information about the reality of long-term weight loss? To be honest, this is not the best way to sell bars, milkshakes, books, care foods and procedures. Hell, hell. If all the people who miraculously read this article really pay attention to it and send it to millions of others who really pay attention to it, the manufacturers of these products will soon be in financial trouble. But as the man said, they also know. “; every minute a fool is born,” so I doubt that they will not sleep at night, and worry that I or this article will affect their career.

So let’s review what we learned here: the overall reality of permanent weight loss, and how you view your weight loss plan, and decide whether it is suitable for you based on the above:

O Permanent weight loss is not to find fast food, but to change lifestyle including nutrition and exercise

O All weight loss plans you choose must be” “Can I eat like this all my life” quiz

O The weight loss plan you choose will ultimately teach you how to eat and be self reliant. In this way, you can make wise long-term choices about your nutrition.

O The weight loss plan you choose cannot allow you to rely on commercial bars, milkshakes, supplements or prepared foods for long-term success.

O The weight loss plan you choose must have an effective exercise component.

O The weight loss plan you choose should strive to help you gain motivation, goal setting and support, but should not replace psychological counseling if necessary.

conclusion

I would like to add some additional points and clarity in the last section. First, the above recommendations do not apply to everyone. It does not apply to people who really have nutrition, such as competitive bodybuilders and other players who benefit from the drastic changes in nutrition, such as “off-season” and “pre competition”.

This article also does not apply to people with medical problems. They can treat or manage specific physical conditions through specific recipes. This article is written for ordinary people who want to get off the weight-loss merry go round forever. It may be 99% of the population, so it will cover millions of people.

People will also say: You should always eat like this” This does not mean that you will lose weight for the rest of your life. Nothing but hunger. But it does mean that even if you reach your target weight, you must learn to eat right. This way of eating should not be too different from the way you first lost weight. Once you reach the target weight or target body fat level, you will enter the maintenance stage. Generally, you will choose more calories and food, and even occasionally eat a piece of pizza and other foods.

Oily food is a reasonable expansion of the food you use to lose weight, but they are not based on the first weight gain food you follow!

No matter what scheme you choose, you should use the “overall view” method above. This will make you lose weight in the long run. See you at the gym!

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