Millions of people around the world are struggling with obesity and are frustrated with their constant battle of losing weight and putting it right back on; this is known as “Yo-Yo Dieting. Does this describe your battle with weight loss? If you answered YES, you aren’t the only one caught up in that vicious circle of a nightmare.
Fortunately, you don’t have to continue suffering once you discover the 17 Weight Loss Rules For Beginners.
So, without further introduction, let’s jump in with a discussion of these 17 Weight Loss Rules that can help you get off of the “Yo-Yo Dieting Roller Coaster” so that you can achieve long term fat loss success.
Let’s do this…
Rule 1: Avoid Crash Diets
Simply stated, Crash Diets are bad for your health and you most likely will gain what you have lost, plus more once you take a break. Crash diets are not a long-term solution to weight loss. It might seem as if you have lost a few pounds, but the moment you give up on the crash diet, everything will bounce back with a vengeance.
Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that it does more harm than good in the long run.
Crash Diet Defined: According to Merriam Webster's Dictionary, is a diet intended to help a person lose a large amount of weight in a short period of time typically by reducing the amount of food consumed to minimal levels.
Crash diets may appear to have a lot of promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion such as a class reunion.
Another major problem with crash diets is that when you lose weight rapidly, most of the lost is usually lean muscle tissue.
The less lean muscle tissue that you have, the slower your metabolism becomes, which means you’ll burn less body fat.
On the flip side, the more lean muscle that you build, the more body fat you’ll burn.
So, stay away from Crash Diets, because the negatives far outweigh the positives.
Rule 2: Reduce Your Calories Gradually
If you are looking to lose fat, don't make huge calorie cuts all at once. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off fat.
Instead, you should reduce your calories slowly, making reductions every week or two in order to prevent this metabolic slowdown and to allow your body to burn fat at an optimal rate.
NOTE: When you starve yourself or go for prolonged periods of time without eating, your body will go into what’s known as a Famine State. This is when the human body will store twice as many calories once it does get nourishment in fear of not getting food for another extended amount of time. Those extra calories are stored in the body and can lead to weight gain.
Rule 3: Vary Your Caloric Intake
This is another way to outsmart your body and continue to lose body fat without lowering your metabolism. By varying you caloric intake every few days instead of eating the exact same amount of calories every day, you can keep the starvation mechanism in check and continue to burn fat.
Tip: On the days that you do work out, consider eating 200 to 500 calories above your caloric requirements, and on the days you don’t workout, eat 200 to 500 calories less. This is an excellent way to eat some of your favorite treats without feeling deprived on your workout days without fear of gaining weight.
Rule 4: Eat More (Good) Fats
Consuming good fats will help you lose the bad, build lean muscle mass, and recover faster from your workouts. In addition, it has a myriad of other health benefits, especially for your heart.
Good fats include: polyunsaturated (especially Omega-3's), such as those from fish and nuts (especially almonds), as well as monounsaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.
Take high quality fish oil capsules EVERY DAY!
Rule 5: Eat More Fruits and Vegetables
Keeping your weight under control and losing fat can be made much easier by adding a steady stream of fruits and vegetables to your fat loss nutrition program. Fruits and most vegetables are high in water and fiber content and low in calories.
They fill up your stomach, keeping your appetite under control at a lower level of calories.
For better fat loss results, try adding more fruits and vegetables to your diet or just have yourself an apple before your meals.
Increase your fiber intake. Be sure to include in your diet as many fruits and vegetables as you can. As mentioned above, fruits and most vegetables are high in water and fiber content and low in calories.
Fiber has a wide variety of health benefits, both directly and indirectly (due to the loss of fat with a high fiber nutrition program). Fiber plays a very important role in intestinal action, for example; it helps to keep you ‘regular’. It can help flush cancer-causing substances from your body.
NOTE: We’re not saying that fiber prevents cancer, but it does help to remove toxins.
A nutrition program high in fiber is a vital key to any fat loss plan. Fiber helps you to feel full, making it easier to consume fewer calories. In addition, more calories are burned from digesting high fiber foods. In fact, by increasing your fiber intake to 35 grams a day you can automatically burn up to an additional 250 calories on average. While it's recommended you get between 25-35 grams of fiber per day, most people get 14 grams of fiber per day, or less.
Vegetables are your best bet when it comes to dropping those extra pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your friend. Try to include a salad or two in your everyday diet.
Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables.
When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.
Interestingly enough, frozen veggies can have as many or more nutrients as fresh ones, because of how long it can take for vegetables to go from the farm to you, once they are picked. To retain most of those nutrients, be sure to steam cook your vegetables for 5 to 7 minutes, or as little time as necessary.
Besides plenty of fruits and vegetables, be sure to take a high-quality fiber supplement, to ensure that you’re getting your daily requirements.
Rule 6: Limit Your Intake Of Carbs
All the media attention of low carb diets has successfully put most people into pro low-carb or anti low-carb camps without a lot of thinking involved. Whichever side you’re on, the bottom line is that reducing your carbohydrate intake when trying to loss fat will help. This is especially true of carbs sources like sugar and starches.
You should focus on non-processed complex carbs like natural oatmeal, yams, sweet potatoes, and vegetables. It can also help to vary your carb intake in the same way you vary your calorie intake like we mentioned earlier.
Rule 7: Stack Your Carbs
Eat most of your good carbs in your morning meals and in your post-workout shake (and pre-workout shake if you have one). This will help to stabilize your insulin levels and help you burn body fat for energy later in the day.
Forgo the pasta, white potatoes or white rice at your evening meals for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy your favorite protein or smoothie shake recipe.
Rule 8: Eliminate Processed Foods
Stick to natural foods. Forget anything processed that is just a bunch of chemicals. You're putting poison in your body! We can’t stress this enough. Processed foods play a huge role in obesity as well as many other health problems such as diabetes, not to mention fat gain.
Those negative results are no secret, because the majority of the population knows that doctors and scientists have performed countless studies on the effects of processed foods.
If you’re unable to completely part ways with junk foods, then deploy the good old “Moderation Technique.”
Or you could slowly wane yourself off of the dependence of unhealthy food.
Rule 9: Increase Your Protein Intake
Increasing your protein intake will increase your metabolism and help to maintain your muscle mass, which are both key ingredients in losing fat and keeping it off.
Specific food combinations can help to burn calories by ramping up your metabolism. Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.
Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.
Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
TIP: Eat approximately 1 gram of protein per lean pound of bodyweight, NOT overall bodyweight. For example; let’s say that you weigh 130 pounds, and 105 pounds are lean muscle tissue, then you’d consume approximately 105 grams of protein per day and NOT 130 grams. The reason is because you should only feed your muscles and not your fat. Does this make sense?
Rule 10: Drink More Water
We know, we've all heard this one over and over again. But how many of us really drink enough water? We’re talking at least 10 8 ounce glasses of water a day, minimum. You should really try to take in a full gallon of water each day or whatever your requirement is.
First of all, our bodies are about 70% water. That should tell you something right there. And you all know that you can go much longer without food than you can without water.
The body needs a lot of water in order to maintain its daily functions efficiently. In addition, water helps to flush out harmful toxins, as well as prime the body for fat loss.
If your body isn't getting enough water, it does everything it can to hold on to the water it does have. The problem with this is the way it holds onto the water. You see, about 70% of your muscle is made up of water. It helps to give your muscles that full, pumped look (along with glycogen).
However, if your body is not taking in enough water, that water is used for other things, leaving you bloated. And the way to get rid of that excess water, believe it or not, is to consume enough.
This will rid you of that excess water weight that bloats you, and begin to help your body run more efficiently and priming it to begin dropping body fat.
Once you begin taking in enough water, your body starts dropping weight, possibly 4 or 5 pounds in the first week. Now, this is mostly water weight.
However, doing so optimizes your bodily functions, allowing it to run more efficiently and to start burning stored body fat for energy.
Water Intake Guideline: As a general rule, you should consume between 1/2 to 1 ounce of water per pound of bodyweight per day. For example, let's say you weigh 130 pounds, you'd consume between 65 to 130 ounces of water per day.
Rule 11: Establish a Reward Day
We know it's usually called a cheat day or cheat meal, but to us that sound like you're doing something wrong. It's too negative. Let's call it a reward day for everything you are doing right.
First, giving yourself a reward day does not mean going so crazy that you sabotage everything you're worked hard to achieve. As to whether it's a meal, day, or even half a day, only you can decide. Only you know how far to go with this to keep yourself on track.
Only you know if you're better off with just a meal because an entire day will send you flying off the progress tracks, turning your reward day into a reward week. Eat what you want but do so in moderation. Don't stuff yourself. Eat what you want until you are full and satisfied.
Even More Fiber on Treat Day: Be sure to take a fiber supplement on treat day and get a lot of fiber that you might not be getting through reward day foods.
Rule 12: Fill Up On Green Tea
A lot of studies (both human and animal) have shown that green tea has great potential for elevating your metabolism and burning fat off your body.
One study (see below) looked at the potential for green tea to stimulate thermogenesis and fat burning. This study had 10 healthy men spend periods of 24 hours in a metabolic testing chamber.
During these test sessions they took either 1) green tea extract that contained 150 mg of caffeine and 270 mg of epigallocatechin gallate (EGCG - the key active ingredient of green tea), or 2) 150 mg of caffeine or 3) a placebo.
So what were the results? There was no difference in thermogenesis between the caffeine group and the placebo group. The green tea extract increased 24 hour metabolism by 4% compared to the placebo group. In this case, that translates into about 80 calories a day.
What does this mean for fat loss? It means green tea can definitely be used as an aid in your weight loss efforts. A metabolism increase of 4% is significant. Now, that leads us to the other side of weight loss products and supplements.
While green tea can play a real role in your weight loss efforts, because of the way these products are advertised, people have unrealistically high expectations of what these products can do for them.
If you have a resting metabolic rate of 2,000 calories per day, taking green tea can help you burn an extra 80 calories a day. This isn't a lot but does equal 7 pounds over a year’s time. And this is 7 pounds for doing nothing.
If you take a real fat loss aid like green tea (and there are many weight loss products that don't work at all), have an understanding of what you can expect. And remember, you must have a complete fat loss plan in place.
If you've been gaining weight and are eating 100 more calories a day than you burn and you add green tea, guess what? You won't lose weight; you'll just slow down your weight gain.
Put an effective fat loss training program, consisting of a weight training routine, high intensity cardio and proper nutrition. Then, adding a quality supplement like green tea (or, even better, actual green tea) may help accelerate your fat loss efforts!
And don't forget, unlike a lot of the weight loss supplements that don't even work, taking green tea has numerous health benefits above and beyond the fat loss aspect.
Green Tea Study - (Dulloo AG, Duret C Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander J, Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-hour energy expenditure and fat oxidation in humans. American Journal of Clinical Nutrition 1999 Dec;70(6):1040-5)
Rule 13: Try Not To Combine Sugar and Fat = NO
While you should avoid sugar as much as possible anyway, you do not want to combine fat and sugar in the same meal. Most junk foods and fast foods combine these together. Once again, if you’re not able to pull this off, apply the moderation technique.
Rule 14: Read Food Labels
You may be surprised what's in certain foods or how many calories are in a serving. Keep in mind, a serving is NOT the entire bottle or bag. Reading the labels on foods allows you to know what you’re putting in your body.
Rule 15: Get More Sleep
Getting enough sleep on a regular basis is crucial to having your body perform optimally.
Your body needs at least 7 to 8 hours of restful sleep each night. Your body repairs itself and recovers from your workouts while you sleep. Without enough sleep could lead to over training, feeling burnt out and sore, and getting sick often due to a compromised immune system.
Rule 16: Don't Go Shopping Without A List
This is huge. You must know beforehand what you need to get at the grocery store for two big reasons.
If you don't, you'll end up making impulse buys of food you shouldn't have in the house.
Not if you want to stick to your nutrition program and show off your sexy abs.
By having a list, you can go directly to the food items you need and avoid all the junk food areas that the store tries to make you walk through since these are high profit items.
Rule 17: Eat Before You Go Shopping
Never go food shopping on an empty stomach. You'll end up buying a lot of things you wouldn't get otherwise.
Going food shopping while hungry is a great way to sabotage your health and fitness program, not to mention blowing your grocery budget.
You just learned 17 Weight Loss Rules For Beginners that you could use as a solid foundation for dropping those extra pounds and to avoid the Yo-Yo Dieting Roller Coaster.
At the beginning, we talked about why you should avoid those Crash Diets and how they can cause you to lose your lean muscle mass, plus gain the weight back and usually a few pounds extra.
Losing weight isn’t complicated if you consistently follow some basic common sense rules.
Make sure you work out at least 3 to 5 times per week, eat fruits, veggies, complex carbs, good fats, limited amounts of lean meats, consume enough water, and maintain a positive attitude.
Those simple fundamentals can go a long way towards melting the weight off.
Of course there’s more to losing weight than what you just read in this article, but they can be very effective when combined with a complete weight loss plan.
You owe it to yourself to get rid of your extra bodyweight because you deserve it.
Good luck on your weight loss journey!
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