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If You Want To Lose Weight, Do It In The Right Way

If You Want To Lose Weight, Do It In The Right Way

With a growing number of people in the world struggling with to lose weight, it’s no wonder there are so many fad diets being promoted through mainstream media.

According to the WHO, around 52% of the world’s population is either overweight or obese.[1] Many of these people have tried to lose weight at least at some point in their lives, and some have even experimented with extreme dieting by following fad diets.

But as research shows, an extreme weight loss diet is not only ineffective as a long-term solution, but it can be extremely damaging to your health.

Extreme dieting leads to muscle wasting

Extreme weight loss diets usually involve severe calorie restriction with the goal of shedding a great amount of weight in the shortest amount of time possible. While these diets will inevitably lead to great weight loss within the first few weeks, you need to keep in mind that you run the risk of losing muscle tissue before you get the chance to shed fat.

According to medical experts, extreme dieting will first lead to water weight loss, then to muscle atrophy, and at the very last stage, to fat loss. Researcher G.L. Thorpe has explained this a very long time ago stating that our body does not selectively burn fat when we eat less.[2] It rather, wastes all body tissue, including the muscles and bones.

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Muscle wasting slows down your metabolism

The reason why your body targets muscle tissue first when you are starving yourself is because it aims to preserve energy when food is sparse. To explain this further – your body needs more energy in order to maintain muscle tissue than it does in order to maintain fat.

When there’s a shortage of energy from food as in cases of extreme dieting, your body will attempt to remove one of the body’s greatest energy consumers – the muscles.

This will happen even if you do weight-loss exercises that you may think help build more muscle. But the bad news does not end there.[3]

Keep in mind that a loss of muscle mass leads to a lower basal metabolic rate, and a lower metabolic rate leads to, you’ve guessed it – more weight gain. These facts explain why so many people experience the jo-jo effect following an extreme diet.

Fad diets bring persisting health-related issues

A study published in The Journals of Gerontology found that calorie restriction reduces energy expenditure.[4] What this means is that being on an extremely low-calorie diet will lead to a slower metabolism making future weight loss difficult if not impossible.

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Furthermore, diets that are extremely low in calories are often very restrictive and as such, unable to meet your body’s needs for essential nutrients. In other words, being on say, an 800-calorie diet is likely to lead to nutrient deficiencies which can seriously harm your health.

A study that was published in the Journal of the International Society of Sports Nutrition examined the prevalence of micronutrient deficiencies in popular diets, and the results were striking.[5]

The study found that a restrictive weight-loss diet called The Best Life Diet met only 55% of daily micronutrient requirements while the very popular South Beach Diet met only 22% of the daily requirements for micronutrients. Other negative consequences of crash diets and other highly restrictive diets include osteoporosis, depression, kidney stones, and in severe cases scurvy when the diet is deficient in vitamin C.

How to lose weight the right way?

First off, you need to keep in mind that successful weight loss always comes on gradually. This means switching to a healthy eating habit that you can follow for years to come as well as exercising on a weekly basis.

You also need to eat fewer calories than you usually do for weight loss to take place. According to a study published not so long ago in the Journal of Research in Medical Sciences, consuming fewer calories is the most effective weight loss strategy, especially when combined with low-GI and moderate fat intake.[6] Just make sure that you reduce your calorie intake by 300-500 calories as recommended by Harvard Health Publications.[7]

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For instance, if your usual diet consists of 2500 calories, start eating 2200 calories. Your body will take the time to adjust to this modest caloric deficit, but after a while, you can drop a few calories lower.

Just make sure that you don’t eat anywhere less than 1200 if you are a woman or less than 1500 if you are a man to avoid micronutrient deficiencies. Other things to help you lose weight include finding daily weight-loss motivation tips to help keep you going and checking your health with your doctor to see if underlying health conditions are stalling your weight loss.

Diets don’t work, but healthy eating does

Instead of following fad diet trends that you see being promoted by slim celebrities, nutritionists would suggest you follow healthy eating instead.

By switching to healthy eating instead of say, a low-carb diet that does not work, you’ll be able to shed weight slowly and still meet your body’s needs for key nutrients.[8]

When your body is healthy, and your organ’s well-nourished, you are more likely to experience successful long-term weight loss. Another reason why this is so is because healthy eating is much easier to stick to in the long run when compared to impossible and restrictive diets.

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According to an entry published in the Scandinavian Journal of Food & Nutrition, switching to healthy eating involves making big lifestyle changes, focusing on food quality, and balancing your nutrients.[9]

The same entry lists the health benefits of healthy eating which include reduced risk of cardiovascular disease, diabetes, cancer and of course, an improved body composition.

Back to Basics. Forget About Immediate Weight Loss.

You may hear stories of people losing a huge amount of weight by following impossible diets. These stories are usually parts of marketing campaigns for weight-loss products and dieting books that are potentially detrimental to your health. Sticking to proven facts is the only way you can lose weight successfully and safely.

Weight loss requires that you cut down on your calories gradually without jeopardizing your health. It also involves regular exercising to increase energy expenditure and to build more muscle tissue.

Reference

[1] World Health Organization: Obesity and overweight
[2] The JAMA Network: Treating Overweight Patients
[3] Consumer Health Digest: 11 Highly Effective Weight Loss Exercises
[4] The Journals of Gerontology Series A Biological Sciences and Medical Sciences: Long-term calorie restriction reduces energy expenditure in aging monkeys
[5] Journal of the International Society of Sports Nutrition: Prevalence of micronutrient deficiency in popular diet plans
[6] Journal of Research in Medical Sciences: Weight loss maintenance: A review on dietary related strategies
[7] Harvard Health Publications: Calorie counting made easy
[8] Consumer Health Digest: 8 Big Reasons Why Your Low Carb Diet Doesn’t Work
[9] Scandinavian Journal of Food & Nutrition: Towards a healthy diet: from nutrition recommendations to dietary advice

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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