Why dieting often leads to weight cycling

When people want to lose weight you often hear them say I need to go on a diet. Then they go on these complicated diet plans telling them that they cannot eat these “junk foods” and often times if they follow the plan correctly this works. But too many times I have seen people lose weight then a month later they put back on the weight the same amount that they lost and I began to ask myself why is this so common among people? And the answer is weight cycling. Weight cycling is a pattern of repeatedly losing and regaining weight. Some experts refer to this type of process at “yo-yo dieting”. When people go through this phase they often feel like giving up because they feel like the whole process was a waste of time. So they get depressed and will lose hope.

Marketers that offer these different diet plans often promise quick weight loss with no hunger and very little effort. These are the diets that usually backfire. One reason that these diets often times do not work is because they are rigid. Rigid diets specify rules like ” eat only cabbage and bananas” or “never eat after 6pm”. Some of you that are reading this right now are probably on this type of diet or have tried it at some point in your life. And because these diets are unpleasant and restrictive people don’t stick with them. People that are on rigid diets tend to have a higher percentage of body fat than people on more flexible plans. People on rigid diets tend to be more depressed, have anxiety, and binge eating as well.

On the other hand flexible diets are based off on energy balancing of calories eaten and burned. They focus on portion size make exceptions for people based on their daily routines, appetites and food availability. If you go out with your friends and over eat with a flexible diet, it allows you to cut extra calories tomorrow and increase your exercise regimen to compensate. As a result of this people tend to stay on flexible diets longer.

Everyone who diets will experience some degree of lowered metabolism during a period a period of calorie restriction as the body defends its fat stores. That’s why weight loss tends to slow down after an initial quick drop and why the long-held rule that you must cut 3,500 calories to lose a pound of fat is not strictly correct. It’s also part of the reason successful weight maintenance requires permanent changes to your old eating habits.

If you have any questions or want to talk to me about training or dieting, feel free to comment below and I will get in touch with you as soon as I can. Visit my website at https://qemfitness.bandzoogle.com/home

Importance of eating vegetables

Growing up eating vegetables was never a favorite of mine. To be completely honest with you I use to put them on my plate then put them in a napkin and ball them up to act as if I ate everything on my plate. And until this day I do not think that my parents know this. But it is something that I absolutely dreaded eating. Then as I got a little older I started to enjoy salads but I could only eat them if it had chicken in it and I had to drown the salad in dressing just so it could taste good. As time went on and I went off to college I promise you it was eliminated out of my diet, not purposely but just because the way the cafe made them were not appealing to me. So now that it is my senior year in college I wanting to take care of my body more I started to do some research on what to eat. And I was telling my clients to start eating more healthier and to eat vegetables but I never was so I wanted to feel the pain they were going through and practiced what I preached. So doing so I’ve did a lot of research and wanted to share some benefits of eating vegetables.

Benefits:

Having a diet that includes a lot of vegetables may reduce the risk for heart disease, heart attacks and strokes
Also maintaining a diet that is rich in vegetables can protect you from having certain types of cancers
Includes the vitamins A,E and C also is a great source for nutrients including potassium, fiber and folic acid
Potassium can help maintain healthy blood pressure
Fiber from vegetables can help lower blood cholesterol levels

Lastly I know a lot of my clients have asked me in the past and you may have this same question is how much vegetables should you eat a day? And my answer to that is to eat however much you feel comfortable with, if you first start out like me and you absolutely hate them then eat a small portion and gradually increase your intake. Eventually you will find yourself enjoying them will see major improvements in your body.

Ever wonder about trying a Vegan diet?

Vegan diets are known to help people lose weight, but they are also many health benefits as well. A vegan diet helps you maintain a healthy heart. Also, this diet can help offer some protection against type 2 diabetes and some forms of cancers.

Benefits of having a vegan diet:

You will have to eliminate meat and animal products from your diet completely. This may be a struggle for some people at first but eventually, your body will be able to adapt to it. Also, with the vegan diet, you will need to start eating more vegetables than you were consuming before. This is key because you will start to intake more nutrients. The majority of the foods that you will be eating is grains, fruits, vegetables, beans, peas, nuts, and seeds. Also, vegan diets tend to be richer in potassium, magnesium, folate and vitamins A, C and E.

Another benefit of going vegan is that you lose excess weight. When you are not consuming junk food and start having your source of protein be from plants, you will start to notice your body lose weight. Many of the animal-based foods are high in fat and calories so eliminating them may help you lose excess body fat as well.

It is also known to lower blood sugar levels and improve kidney function. This is a very good thing because this will lower your chance of developing type 2 diabetes. Also, the substitution of plants for meat protein can reduce the risk of poor kidney function.

Think of some of the strongest animals in the world, from elephants to the rhino to even some of the biggest dinosaurs on earth, all were plants eaters! So, the myth of you only get protein from meat is completely FALSE. Going vegan can be one of the most important decisions you can make in your life concerning your health.

5 drinks to help you lose weight

The secret to losing weight isn’t just what you are eating but it is also about what you are drinking as well. A lot of drinks such as soda, fruit juices and energy drinks can be loaded with sugars that can hinder your weight loss strategy.

Here are five drinks that can help you while you are on your quest to lose weight

The first drink as we obviously should know that is the most beneficial is water. The average human should consume at least half of your body weight. So if you weight 160 pounds then you should drink at least 80 ounces of water depending on your level of activity and water loss in a day.
Vegetable juice is the second drink that will help you. When Consuming this I suggest looking up different vegetables that are beneficial to you because using the wrong ones will make you grimace and you will not have a good experience.
Unsweetened tea, along with green tea has been proven to help increase metabolism and speed up weight loss. You can also try hot tea with a bit of honey for a low-sugar sweet drink
Black coffee has been show to help weight loss. It is calorie free and it also has accelerators for weight loss like chlorogenic acid. When black coffee is consumed post dinner it slows production of glucose in the body.
Sub in skim milk for whole milk, it is a great source of lean protein and will also save you calories and fat.

Try this for a few weeks contact me if you have any questions.