The ultimate goal for everyone is to lose weight, burn fat and keep it off. Its very frustrating to lose 30 pounds and regain 40 pounds. There is a way to avoid losing and regaining weight or yo-yo weight loss and gain.
Of course, there are more than 5 reasons why we can’t keep the weight off. I will discuss the 5 reasons that I see over and over again. Here they are:
1. You regained your weight quickly because you lost the weight quickly without exercise. This type of weight loss is usually accomplished by severe calorie restriction over a period of 10-20 days. The problem with this method of weight loss is that your metabolism slows down and shifts into survival mode. When you begin to eat “normal” again (or binge eat), you will quickly regain the weight you lost and probably even more. Many fad diets cause the yo-yo weight loss/weight gain effect because you can’t maintain that unrealistic diet for very long.
2. You regained your weight because you lost your weight over a reasonable time period but you lost weight without burning fat. In other words, you either didn’t exercise much or your exercise included little or no weight training. So, you didn’t build muscle mass which burns fat and speeds up your metabolism. And, even though you lost plenty of weight, your body looks flabby instead of lean and toned. The weight slowly comes back over time and you still have high body fat.
3. You lost weight but didn’t adjust your eating habits to your new body. The old rule still applies: You must burn more calories than you consume (caloric deficit is needed over time) in order to lose weight and burn body fat. This is the law of thermodynamics. Even if you are a "workout warrior," the law of thermodynamics still applies. You cannot eat as much as you want (or maintain a caloric surplus) and still keep the weight off. You need to periodically check to see what your daily caloric needs are by calculating your basal metabolic rate.
4. You have no one to hold you accountable to your weight loss/fat loss goals. Find an accountability partner such as friend, spouse or personal trainer. This is a critical step to help you succeed. Don’t try to do your weight loss and exercise program alone.
5. You will ultimately regain your weight if you don’t make a commitment to a lifetime of fitness, weight loss and fat loss. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way.
To lose the weight and keep it off, find weight training programs and cardio routines that you enjoy. You are more likely to continue something that you enjoy. Also, try to adopt a more active lifestyle that includes activities like walking and biking. All movement burns calories and an active lifestyle will keep your metabolism ramped up throughout the day. This makes it easier to stay fit and less like an unwanted task.
Keep the weight off for good and improve your quality of life. That’s what its all about—improving your life.
If you’re using a quick weight loss program, you’re using severe calorie restriction which leads to low energy, slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo weight loss/weight gain. Nobody wants to live like that.
Enjoy your regular exercise, follow a healthy meal plan and keep the weight off for good.
Mark Dilworth, Certified Personal Trainer
Her Fitness Hut http://herfitnesshut.com