Lose The Fat; Hear The Lies, 12 Big Fat Diet Lies
Lose The Fat; Hear The Lies, 12 Big Fat Diet Lies
Jul 14 2008, 09:23 AM
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Lose The Fat; Hear The Lies
When you went into the health food store to get details about low fat diets …
When you browse the health food and dietary magazines
When you purchase any fat loss book
When you listen to the media-spin about losing belly fat, low-fat diets or fat loss
When you surf the internet for details about diets, losing fat or fat loss
When you do any of this, we can be sure
YOU DON’T LEARN THE TRUTH – YOU HEAR LIES!!
Are you taken aback by this? Does it enrage you? If you answered to both those questions, you’re not first – there are many like you.
Accurate and truthful information about food and losing fat is becoming more and more scarce, and we’ve all been given false information at some time – I included.
I spent a lot of money on fitness courses that weren’t worth the cash I spent, in addition to the fat loss diets in which I lost me nothing but more dollars.
You have to be a very clever, intelligent customer to wend your way through the maze of inaccurate, deceptive, and downright dishonest advertising.
Here are three reasons why:
1) Simple avarice!
There’s a lot of money to be made in the fat loss industry – so many fortunes to be made that crooked salespeople will feed you a pack of lies, in order to sell their wares and earn a buck or two, let alone the $50-odd billion each year that the market’s worth.
2) Too much to know.
The digital age floods us with all sorts of information – too much of it.
“Lose the fat,” “low-fat diets,” “fat loss,” – everyone’s an expert, and you can’t escape them, day or night, day in, day out.
Books and magazine shelves groan under the weight of diet and fat loss publications.
Adding to it all, the world-wide web is churning out yet more “information” at break-neck speed.
A search on Google lists over 27 million entries under “losing fat” and more than 87 million under “fat diets” – where would anyone even start?
3) Inconsistent information.
The information is conflicting, even from the reputable professionals in the industry.
Each person has his or her own piece of advice, and none of it is matches. Where’s the consistency?
The end result is that many folks are angry, disappointed, or just plain confounded. They don’t know who to believe.
So, we’re here to help you through the maze of too much information – a maze that would otherwise confound you and send you hopelessly off course.
Work your way through the twelve lessons of our course, and you’ll become one of the brightest, best-informed shoppers of fat loss diets in the world.
You’ll then see through the swindlers at a glance, and you will possess the knowledge required to understand from the outset whether a given fat loss diet has any chance at all for success.
With all the unnecessary information and “junk mail” behind you, you’ll be in the right frame of mind to take on board and really put into effect the truth about losing body fat – losing fat and achieving the most accurate weight you’ve ever known!
FAT DIET LIE NUMBER ONE: Supplements are necessary for losing body fat
In this part of the course you’ll discover what food supplements are really about – and it’s not what you’ve heard in the media!
It’s a widespread myth that losing body fat requires a special supplement to eat up the excess fat.
It’s a widespread myth that you can merely take a tablet, and you’ll lose body fat as fast as they say in the media.
It’s simply not true. No such tablet or concoction exists to burn the fat – and keep it off permanently.
You’ve seen the “before” and “after” pictures in the advertising venue, but the seemingly dramatic effects were almost certainly the result of planned physical exercise and controlled diet, rather than any “magic bullet.”
The “quick-fix” diet pill remains just that, a temporary solution that addresses the outward effects but not the cause.
You cannot lose belly fat without addressing the causes – generally, the way you live, poor eating habits and too little exercise. If you only address the effects, you’ll be throwing good money after bad.
So, it should come as no surprise to know that you won’t need any tablets or additives when you’ve learned precisely which foods to eat to lose the fat, in addition to the appropriate way to burn off the calories.
Physical exercise routines – plus a positive attitude that helps you stay with the exercise plan – are all that you require to lose the body fat permanently.
We’re not talking here about a Mr. Atlas physique – unless that’s what you want. We’re simply saying that the same four basic principles will apply whenever you’re in search of increased muscle, improved muscle tone, and reduced body fat.
Just think about one of these fundamentals which you can apply to fat loss as easily as other aspects of the way you live.
This is the Pareto principle, which states that 80% of your successes will come from 20% of what you do. In other words, concentrate on the small number of things that have a major impact, and don’t concern yourself over the many minor things – don’t sweat the small stuff!
And the few really important things truly are small in number:
* A physical training routine
* Diet (wholesome, natural food)
The paradox with regard to weight loss is this: Almost everyone bent on losing fat is busy concentrating on the small stuff that has little effect, instead of focusing on the major things that really improve your body shape.
Supplements fall into the category of small stuff; they have only a minimal effect on your success at losing the body fat – even when medical evidence supports them (but usually don’t.)
If you are just starting out on a fat loss regimen, and you haven’t yet addressed the questions of diet and exercise, don’t even consider food additives and supplements.
Though it may sound contradictory, the only people who stand to gain a little extra benefit from supplements are the already-fit athletes, and this is because they have already put into place a disciplined regimen of correct diet, exercise and attitude.
The fitter you are, the better your chances of achieving your natural slimness, power and capacity for exercise – and, proportionally, the greater the possibility that a food additive might make a small, added improvement.
That peak athlete is unlikely to be you or anyone else starting down the road to losing body fat.
It is more than likely they are eating junk food, or not eating proper meals. They are not exercising at all (or infrequently), and their immediate answer to the need to lose weight is to seek a quick-fix tablet or concoction.
So, when you’re told you need a food additive to lose the belly fat or that additives are essential to any loss of fat, ponder within yourself if that’s a matter of sweating the small stuff, rather than concentrating on one of the few things that can really make a difference.
FAT DIET LIE NUMBER TWO: Don’t eat a thing to stay slim
In this part of the course we’ll explain why minimal calorie eating habits won’t do the job long-term groundwork will do. You’ll also see why they often backfire, the result of which adds more weight to your frame.
Of course you have to reduce the number of calories you take on board to lose the fat and basic science will tell you that more has to be burnt than consumed for body fat loss to happen.
No doubt you have to reduce the number of calories you take in to lose the fat, and basic science will tell you that more has to be burned than consumed for body fat loss to occur.
However, there is a limit to this, and the majority of low-fat diets can leave you starving when your daily consumption of calories is 1,100, 900, 700, or less!
If you’ve been reducing your caloric intake too far, your mission is self-defeating – it’s probably been decelerating your metabolic rate and crippling your body’s natural fat-burning processes!
In this event, your fatty cells start to send forth a hormone known as leptin, which is the messenger that tells your body it’s been sufficiently well-fed.
This activates a series of additional bodily messages that produce the effect of reducing your thyroid activity (and the hormones that regulate your metabolism), which in turn leads to a sizable increase in appetite.
It is physically impossible, therefore, to stay slim on a starvation diet. These low-calorie diets will cause you to gain more body fat over the longer run.
So, you lose muscle, and body fat loss becomes even more difficult with any rise in caloric intake. The result of this is immediate fat gain.
The low-calorie diet is pre-determined to backfire, since no one can resist a huge appetite indefinitely.
Therefore, you must scrutinize the calorie amount of any diet program before you begin. Most likely it’ll tell you to reduce the intake to a level that will cause to feel as though your starving (1100 or less for females; 1700 or less for males.)
You’ve seen how this sort of diet can work in the short term, but not the longer term.
This is because your body is wiser than you think – it will always try to find the proper balance.
Metabolism, body temperature, blood sugar, hormone levels, acid-alkaline balance, and every other system in the body are each controlled within limits that your body knows to be safe and comfortable – body fat falls into the same category.
The more drastic the measures you inflict on your body, the more it will adjust itself to maintain the balance – both in energy levels and body fat – similar to the thermostat at home that maintains heat within preset comfort limits.
As you descend toward starvation, your body’s “fat thermostat” is turned down. As a result, you burn fewer calories. At this point your “appetite thermostat” goes up, and you eat more!
This effect is generally known as the starvation response.
Thus, in order to lose body fat and keep it off, you must avoid the starvation response with a wholesome, balanced diet and appropriate physical exercise.
The best recommendation, therefore, is to reduce your calorie intake to a level that is 15-20% below normal, and augment it with intense physical exercise to burn more calories. more calories.
A popular, pseudo-scientific term for this is energy flux, and it means eat less and burn more,” because it’s always more sensible to burn fat than to try to starve fat out of the body.
FAT DIET LIE NUMBER THREE:Believe everything you read in the media
In this part of the course we’ll look at the scams used by health magazine publishers. Naturally, they’d rather you didn’t know about them.
If it’s in the news, committed to print, or broadcast over the radio or television, you’ll usually believe it.
For some reason, the media has gained exceptionally high credibility. If it’s on the news, it must be true.
In fact, much of the “news” we hear is deliberately contrived, and the same goes for the so-called “facts” that appear in healthy eating periodicals – much of it is contrived and deliberately slanted.
Building on the understanding that most of their readers will believe anything they see in the printed word, publishers created the combined food supplement/magazine partnership.
Publishers have come to rely not only on the revenue from corporate advertisements of food supplements, but also on the corporations themselves. And here’s the kicker to that. Often the advertising companies and the publishers are one and the same company! In other words, their magazines are the vehicles used to advertising their own goods. So, you pay that company twice – first for their advertised publication, and then for their advertised product.
In time, the health food publishing industry learned how to direct their money-spinning energies toward marketing food supplements, rather than selling magazines.
And there’s more.
You’ll find it difficult to distinguish the advertising from the editorial comment, and this is neither incidental nor accidental.
It’s well-known that editorial content is more credible than plain advertising – which is why the advertisement wording is notably similar to the editorial in style and content.
So, what look like an informative, well-researched piece of unbiased research is little more than advertising copy made to look that way – even down to the strategically-placed telephone number somewhere on the page!
When there is no direct financial interest in the food additive company, the magazine’s publishers will not want to offend or upset the additive company investing thousands of dollars of advertising space with it – so don’t expect that same magazine to tell you the truth and nothing but the truth.
They advertise food additives heavily (one way or another) to stay on the favorable side of the companies that will advertise more to help them sell more. The more they sell, the more they advertise…it’s a one-hand-feeds-the-other gravy train.
Even though these magazines are clearly out to promote their food additives, you’d be surprised how many people – especially those new to the fat loss industry – fall for every word that’s printed, and throw away their money (literally thousands of dollars of it) on additives that do no good at all.
If you take counsel from anyone, let is be from someone who has no vested interest in the food additive industry or the magazines that champion it – that’s the only way to gain a truly unbiased view of the matter.
FAT DIET LIE NUMER FOUR: Supplements or products that replace whole meals actually burn your body fat.
Do all these protein powders, shakes, diet drinks and meal replacement products (MRP's) genuinely do that?
The well-worn dieting slogan runs something like this:
“Down a shake first thing in the morning, again at midday, and then eat what you like in the evening.”
That’s a dangerous situation into which you could put your body or its metabolism, and for the following reasons:
It’s almost certain to leave you seriously deficient in calories and headed for a constant feeling of being starved (plus, liquid protein diets are dangerous in themselves.)
Many such diets contain unsound formulations; they’re saturated with refined sugars or corn-syrup, which is in direct opposition to what you should be eating on a diet to lose body fat.
Take a look at the list of ingredients of some of the products on sale. You’ll horrified by what they contain.
Even if you’re ingesting enough calories to burn the body fat without decelerating your metabolism, even the best-made drinks, shakes or MRP’s do nothing to burn fat or build muscle better than normal food will.
Normal food is much better for you, because of the way it influences your metabolic rate.
MRP’s are, quite simply, foods in powder form – liquid foods that may be more convenient to make, but no better for you than normal food.
Although they might be of some benefit to build muscle after physical exercise, shakes come in a poor second when compared to normal food, because the body’s digestive system has adapted foremost to normal food through evolution.
It has been scientifically demonstrated that the very act of digestion accelerates the body’s metabolism, and does so by means of a process is known as dietary thermogenesis.
The relevant text is Katch, Katch & McArdle’s, Sports And Exercise Nutrition. It reveals that the thermal effect of digestion can account for up to 10% of daily calorific utilization.
The study also identifies two parts of the thermal effect – the first being obligatory thermogenesis, the product of the energy used to digest and absorb food.
The second part is facultative thermogeneis, the effect on the neurological system of eating food and the consequent impact on the body’s metabolism.
Neither of these thermal effects is realized by the ingestion of liquids or shakes.
It might seem cockeyed, but you burn off body fat by eating.
It’s like keeping your furnace regularly fueled to make your home cozy. If you don’t, the furnace burns out, and you become cold. The fuel keeps you warm.
When you eat, you’re stoking the furnace, increasing your metabolic rate and raising the metabolic heat. Therefore, it’s the normal food that should be seen as the fat burner, and the MRP’s and protein powders that should be used for convenience.
Regard food in this manner and add a sensible workout program. In sequence, your body’s metabolism will prove to be an efficient incinerator of that body fat.
FAT DIET LIE NUMBER FIVE: “Thermogenics” and "fat burners" (such as ephedrine and caffeine) are good for achieving long-term reduction in body fat.
In this part of the course, we will share some stunning information about so-called “thermogenics” and other “fat-burning” tablets and food additives. Do they assist or damage – or is it all just hype?
In the past decade or so, thermogenic pills made from ephedra and other natural stimulants have become a rapidly growing market for fat loss diets.
Although the original formulations have been declared illegal, there is a new breed of thermogenic and fat-burning tablets.
They are the subject of a very hard sell by the magazines, which make exorbitant claims as to their effectiveness. Here are a few of those alleged effects:
“Proven to accelerate fat loss by 1800%”
Consumes 621% increased fat”
“36 times the loss of body fat than in comparable sets”
“6 times as effective as work-out and diet alone”.
Even though some people are taken in by it, all this goes to prove is an old adage of Mark Twain’s: “There are lies, damned lies, and statistics.”
If any one of these outrageous claims was really true, do you honestly think we’d have any problem with obesity today? So, how is it that we still do?
Because someone’s lying to us.
Some thermogenic pills have a sound scientific basis – there’s an element of effectiveness in what they do – but they can’t work magic!
What is more, the main constituents, ephedrine and caffeine, are such strong stimulants that they produce a lot of possible side-effects and carry many disadvantages.
A dependence on stimulants cannot be a healthy, natural, permanent way to lose body fat.
Use any thermogenic product extremely carefully, if at all. Do not use them if you are sensitive to stimulants, or have ever suffered from heart disease, high blood pressure, thyroid disorders or any other medical condition.
Non-stimulant (non-ephadrine) fat-burners have now been introduced, but there is thus far no scientific evidence to support their claims of being able to burn and eradicate body fat.
Instead, we come back to the fundamental truth that there exists no quick-fix pill as an alternative for addressing the real root problem of body fat – poor diet and the absence of physical exercise.
The “thermogenics” are poor fat burners and remain very strong stimulants, which is probably why so many people continue to try to buy them, even after the law has taken them off the drug store shelves.
By eating well you can actually lower your appetite more effectively than with any chemical or tablet, and without the dangerous side-effects.
A low-fat protein such as chicken, turkey, egg-white, tuna or lean red meat with every meal, regularly throughout the day, can accelerate your metabolic rate and reduce your appetite simultaneously.
FAT DIET LIE NUMBER SIX: You can lose the fat without working hard.
In this part of the course, we’ll look at what work it takes to burn the fat, as well as tell you about two nasty diseases you wouldn’t want to contract.
Let’s start with those two diseases. Can you guess what they might be? Cancer? Heart disease? Obesity? No, the two most prevalent diseases in the western world today are not physical, but mental ones.
First we see the “something for nothing” syndrome.
This is just what it is says it is, and those who are afflicted with it go through life always expecting “something for nothing.” They want to get more out than they ever put in; they desire all the benefits and enjoyment without any of the work.
The second most prevalent disease is “quick fix-itis” which is recognized in all those persons who are convinced they can find an instant solution to a condition they may have taken months or years to develop. They’re constantly looking for any shortcut they can take.
Of course, there’s nothing wrong with trying to achieve your aims more efficiently or faster, but there is something quite untenable in people on fat diets. They’re always looking for something for nothing – fat loss without diet, outer appearance without inner discipline, whose lifestyle consists of junk food, cigarettes and alcohol. By the same token, there’s something equally unstable about the “quick-fix” brigade, who believe the key to losing body fat lies in the next miracle diet tablet or fat-burning pill.
The insidious diseases of somethingfornothing and quickfixitis do nothing more than divert attention and energy from the universal truth of cause and effect – you reap what you sow. You can deny the validity of this basic law of life, but the fact is, you will fail over and over again, and the frustration and disappointment will mount with each repeated failure.
The truly satisfying course to follow is the one that recognizes that you get out of anything what you put in to it, and that the effort requires hard-work, grit and resolution. With this mind-set you can succeed and achieve – just set your fat loss objectives and go for them!
Trash any belief in the quick-fix and the something-for-nothing baloney – they won’t work. Hard work and commitment will work. It’s your choice – and you stand to win the rewards.
FAT DIET LIE NUMBER SEVEN: Weight is genetically determined. Therefore, some people will simply never lose the fat.
In this part of the course, we’ll answer a couple of basic and frequently asked questions: “Was I just born fat?” and “Is body fat genetically inherited?”
Of course, genetics plays a part in your build and the way you are able to lose body fat. That’s not the same as saying some people can’t lose fat because of an inherited slow metabolic rate.
Beauty might not be available to everyone, but that doesn’t mean you should give up. Anybody can lose fat. It’s simply that some need to work harder and longer at it than others.
The fact is: Some have been handed a metabolism and a body shape that is conducive to the storage of fat. This body type is known as an endomorph.
Endomorphs have a slower metabolic rate, put on weight quickly when they don’t eat properly or fail to take regular exercise, and store the fat they do gain.
Getting rid of excess fat is easier for some people than others; it’s a fact of life. What you have to do, therefore, is structure your eating habits and exercise to your body type and metabolic rate. This means:
You may have to work harder;
You may need to be more determined;
You may need to maintain to your diet more rigorously;
You may need to exercise more fervently;
You may need to stick to your diet plan more rigidly.
The only question involves whether you have the determination.
There’s no point complaining about or blaming your body, lamenting over your genetics, or fretting with regard to your metabolism. It’s what you want to succeed in doing that will make the difference, and it’s incredible what people can do when they put their minds to it.can do, if they put their mind to it.
If you need a good example, look at disabled athletes and consider what they have been able to achieve. Whether they’re afflicted by blindness or the loss of a limb, they’ve been able to compete, to set their sights on overcoming their physical disabilities, and to emerge victoriously.
Although these athletes know of a certainty they’ll never perform as well as their whole-limbed colleagues, they are determined not to use their disabilities as an excuse. They are determined to do the best they can, in spite of their disabilities. in spite of their disabilities.
They assume responsibility for their own results and performance. They blame no one else and nothing else (their disabilities, for instance) when they fail.
That is the way to take control of your own future and the remainder of your life.
FAT DIET LIE NUMBER EIGHT: To lose fat permanently, keep your intake of carbohydrates to the minimum.
Is this true? Is it a solution for the short term, or for the long term?
Carbohydrates have been at the center of one of the hottest diet debates ever.
Whatever the expert advice, carbohydrates are not fattening. What adds fat to your frame is the consumption of more calories than your body needs.
Although it’s sometimes possible to lose the fat faster on a low-carbohydrate diet, this is not the same as saying carbohydrates add fat to your body.
Conversely, very low-carbohydrate diets are not the way to permanently lose the fat.
At best, the effects of such diets are nothing more than short-lived; at worst they are absolutely detrimental to your health.
Even for persons with a natural tolerance for reduced carbohydrate intake, there are still a number of pitfalls to low-carb diets:
1) They’re difficult to sustain.
Removing almost all carbohydrates from your diet is going to backfire. Sooner or later, you’ll put the carbs back into your diet and regain the lost pounds.
2) They often lack balance and omit many nutrients.
Their effect on overall health is still a moot point, but there’s little argument that long-term wellbeing is achieved through a balanced diet of protein, carbohydrates and fats, all of which are found in a variety of foods, including fruits and vegetables.
3) They may actually be unhealthy.
Many of these diets allow any amount of saturated and processed fat, because such fats do not necessarily result in increased body fat. However, one must question the wisdom of eating a lot of saturated fats, and it can never be a good idea to eat processed fats.
While the dietary argument still rages, it seems the best option is a low-fat (lower than 30% of total caloric intake) and moderate carbohydrate/protein diet.
4) Low-carb diets can cause your energy levels to fall dramatically, leaving you not only fatigued and grumpy, but also too worn out to exercise properly – and poor exercise will inevitably affect the long-term success of your fat loss diet.
5) Such diets can be deceptive.
If you don’t eat carbohydrates, you will lose weight. There is no doubting this. Moreover, most of that loss will be muscle tissue and water. Bear in mind, it’s not weight loss you’re after, but fat loss.
Almost everyone could lose some body fat by simply getting more regular exercise and by improving their diet (i.e., eating a little less often, reducing unhealthy fats, cutting out sugar and processed foods).
Low carbohydrate diets can expedite body fat loss, but it makes more sense to intersperse low-carb days with high-carb intake days, e.g., four days on low-carbs followed by one day increasing them, and so on.
A no-carbohydrate diet is unnecessary, is likely to be unhealthy, and is difficult to adhere to. It is better to go for the moderate option and simply reduce carb intake, rather than to try to cut them out completely.
You need to find the balance that best suits you.
FAT DIET LIE NUMBER NINE: Long-term fat loss is possible without working out.
This is like saying you can earn 1 million dollars a day without working. It’s a simple, bare-faced untruth.
Leave out the program of sensible exercise, and any fat loss diet will be missing an absolutely essential ingredient. Without exercise, it just won’t work.
The four essential ingredients to any fat loss diet are:
1. A diet of wholesome, natural foods;
2. Physical exercise
3. Aerobic exercise
4. Motivation, comprised of a positive mental attitude and self-esteem.
Unless you are the exceptionally favored, fast-metabolism person, it is impossible to lose weight long-term without physical exercise to burn the fat.
To effect fat loss, there must be a calorific deficit (the difference between the number of calories you consume and the number you expend) that is achievable.
It is accomplished by reducing your calorie intake (eating less), or by increasing the number of calories burned by working out, or by both.
Of these two methods, burning calories to achieve the calorific deficit is far more effective and fruitful.
I’ve discussed the reason for this earlier in this series. Achieving your calorific deficit by only eating less fuels the risk of you starving yourself – a course which is ultimately harmful and is likely to backfire when you return to your former eating habits and regain the weight.
You really must learn this valid rule of thumb:
As crazy as it may sound, the best way to achieve fat loss is to eat more and to exercise more . Look at it as high energy in: high energy out. You’re fueling a super-fast metabolism, and are thereby allowing yourself to avoid starving to death!
Oddly, it’s the starvation option that so many people choose. They cut the calories, but don’t exercise at all, and that doesn’t work. You have to eat the right diet, and exercise must be part of your daily routine.
So, what are the objections to eating more and burning more fat through exercise?
Perhaps some people believe that eating more and training will negate one another – so why bother with the effort.
Others believe in the myth that too much cardiovascular exercise results in muscle loss.
Frankly, the opposite of that is true. A combination of cardio and weight training is the only body fat loss program that encourages you to eat more, achieve a calorific deficit, and then burn the fat – both at the same time – without decelerating your metabolic rate.
Let the benefits of exercise speak for themselves:
1. Exercise increases your metabolic rate; diets alone decrease it.
2. Exercise helps you achieve a calorific deficit without starving yourself; dieting alone is a form of starvation.
3. Exercise is a bonus for your general state of health; dieting by itself can harm your health.
4. Exercise, particularly working out with weights, tells your body the muscles are needed and won’t burn them for energy; dieting can take up to half the achieved weight loss from lean body mass, which is muscle tissue.
5. Exercise generates fat-burning enzymes and hormones; dieting reduces their number.
6. Exercise enhances your cells’ sensitivity to insulin, so that carbohydrates are burned for energy and stored as glycogen, rather then being stored as fat.
In other words, any fat loss diet that does not include physical exercise or training is a scam.
Even if weight loss through dieting alone could be accomplished, exercise should be included in your daily routine for your health’s sake, too, and not to only burn belly fat.
FAT DIET LIE NUMBER TEN: Lose thirty pounds of fat in thirty days.
Have you ever been tempted by that sort of advertisement? What a fast, magic solution it seems to offer!
And the amazing fact is: It really is possible to lose thirty pounds in thirty days.
The problem is that you can’t do it healthfully, and it wouldn’t last.
There’s a big difference between weight loss and fat loss. Because your body is nearly three-fourths water, you could indeed lose weight very quickly. Don’t drink any water over the weekend, and you’ll lose up to a dozen pounds. But such a course of deliberate dehydration would be foolhardy and dangerous.
The established and accepted weekly limit for safe weight loss has been widely recognized to be two pounds per week.
People may become impatient with such a weight loss rate, but trying to accelerate it only promotes the burning of muscle and the slowing of the metabolic rate. When the diet ends, all the weight returns. Yes, you can lose thirty pounds in thirty days, but you can’t lose thirty pounds of fat in that same period of time.
Over time, you can more or less set a personal target for the amount of fat you’d like to lose. However, there are limits to the speed at which you can safely and sensibly achieve it.
It will take time, and the time factor should offer all the more reason to start sooner than later. There are no reliable shortcuts; but, if you stick to a sensible program, you’ll see the inspiring results in six to ten weeks and eye-popping progress in eight to twelve months.
FAT DIET LIE NUMBER ELEVEN: Medicines or surgery can rid me of this fat for good and restore my health and youthful good looks.
In this eleventh part of our course we’ll take a closer look at events and developments in the medical and pharmaceutical industries.
To many people, the rapid results from drugs or hormones might appear to offer some sort of miracle cure.
Steroids, of course, have been on the market (legal or otherwise) for a long time, while recent developments have displayed Human Growth Hormone (HGH) or testosterone peddled under the innocent-sounding banners, “anti-ageing drugs” or “hormone replacement therapy.”
There are strictly monitored clinical instances where such treatment may be in order, but the drugs are now being pushed more widely, and to reasonably healthy people who are bent on enhancing their appearance.
They may produce dramatic and immediate effects, but the use of weight loss drugs, steroids, thermogenics, thyroid drugs, growth hormones and other chemicals is no way to achieve long-term control of body fat.
All these concoctions fall into one of two (or both) categories:
(1) Multi-million dollar money-spinners
(2) Short-term tricks to change the effects without addressing the causes
Drugs and surgery for obesity form a case in point:
Pharmaceuticals can provide all the drugs we need to tackle obesity (Xenical, Phentermine, Meridia, Adipex, Bontril, Didrex, Tenuate). Gastric bypass is the surgical answer to tackling this same dilemma. But all of these are answers should be one’s last resort, used only in a crisis, and not for tackling a chronic problem. They’re not a substitute for a sensible diet and healthy exercise.
Neither drugs nor surgery can ever provide a long-term solution because the problem itself is one of cause and effect. A fat body is fat, or a slim body is slim, because of the lifestyle choice made by the body’s owner. Drugs or surgery can influence the effects of those lifestyle choices, but can never address the causes.
By the same token, and completely without the aid of any drugs or surgery, you have the ability to improve your body by losing body fat and improving your health way beyond the position you are in today.
It’s entirely in your own hands – they are your lifestyle choices.
There are no something-for-nothing answers and no quick-fix solutions, despite what you might fool yourself into believing in the short-term.
For long-term body fat loss, you have to identify the causes of the excess fat in the first place. Remove the factors causing the problem and you will begin to tackle the unwanted effects on a permanent basis.
Drugs or surgery are the answer of very last resort. They have no place in a dietary regimen for fat loss in which proper food and physical exercise are given due prominence.
FAT DIET LIE NUMBER TWELVE: Lose weight by working out a few minutes every day.
This final part of the course is a warning about trying to, or expecting to, get more for less – better results in a shorter period of time.
I’m not saying that you should not always be searching for the greatest good out of everything you do. That’s simply making the very best use of your time. On the other hand, the notion of trying to obtain more for less and believing there’s a magical short-cut or quick-fix is objectionable.
There’s a balance between getting enough physical exercise to reach a desired effect and simply overdoing it. We are often told not to train too much, or we will limit our power and muscle development.
It may well be that most people are overdoing the training, but, just as there’s a balance between just right and too much, there’s also a balance between just right and not enough.
There is an appealing less is more philosophy that naturally impacts lazy people. They are attracted to the notion that they could be spending too much time exercising each week, and that somewhere out there is a magic formula or secret program that will cut their training time in half, yet double the effectiveness.
Of course, no such magic bullet exists.
The only reason you might want to reduce your training time is to lower the risk of over-exercising. But the idea of building a body-builder’s physique in only a few minutes a day exercise is ludicrous.
Your body loves exercise! It was designed to be exercised, regularly and robustly.
But training to become healthier and working out to achieve maximum body fat loss are different kettles of fish. The latter requires more regular exercise for longer periods and with more intensity.
Health benefits can be obtained from even the mildest exercise, e.g., walking to and from work or doing household chores. The more you exercise, the greater the health benefits.
The so-called training effect (muscle growth and increase in strength) of exercise can be derived from as little as several half-hour exercises a week, if the sessions are properly planned and devised.
But to become slim, stay slim, and have all the muscle you want, you’ll need to put in the training hours and the work.
It all boils down to a basic truth: What you get out will always be in direct proportion to the effort you put in.
Peace and Happiness
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