Fat Loss A-Z - Essential Action Points For Successful Fat Loss

A Activity. Good nutrition is only half of the equation for optimal fat burning. Getting physically active is the other half. When you combine the two you get great results. But it is also important to establish a daily regime so that these essential facets of healthy living become habits and not just something you do in the short-term. It only takes a week of no exercise or a couple of evenings of excessive eating to undo the good work of a well planned fat loss programme, so avoid these pitfalls by committing to a manageable regime and sticking to it.

B Body Fat percentage. Getting yours measured, either through skinfold measurements or bioelectrical impedance, will give you an accurate idea of where you're starting from, so you'll be able to monitor your progress effectively and adjust your diet and exercise regime as necessary.

C Calorie deficit. In order to lose fat, you need to create a calorie deficit, and that means burning more calories than you consume. Regular exercise combined with a carefully monitored, healthy, balanced diet is the quickest way to achieve this. In order to lose 1lb of fat per week you need to create a calorie deficit of 3500kcal.

D Dieting. It makes you fat. When you significantly reduce your calorie intake, your body goes into 'famine mode' and slows your metabolism right down, which means you'll burn fewer and fewer calories at rest. When you diet, your body tries to hold onto its fat reserves and will hence break down lean tissue, or muscle, for energy instead. Remember, the more lean tissue you have , the more fat you burn, even at rest.

E EPOC. Excess Post-Exercise Oxygen Consumption. Most people are misled into thinking that the amount of calories you burn during an exercise session is what's key for fat loss. But we actually spend far more time not working out than we do exercising, so it is also important to focus on how many extra calories a particular session is going to lead you to burn after you've finished. This is where anaerobic exercise is so important. Not only does it burn calories whilst you're doing it, but it also increases the amount you burn afterwards as a result of heightened metabolism (EPOC). This state of increased calorie expenditure can range from several minutes for light work (i.e. aerobic training), several hours for heavy work (i.e. anaerobic cardio training) and up to between 12 and 24 hours for prolonged, exhaustive workloads (i.e. interval training or circuit weight training).

F Fat Burning Zone. Sorry, it doesn't exist. Advocates of long, steady stints of cardio suggest that the body burns more fat during low intensity aerobic exercise than it does at high intensities, but this is a misinterpretation. At low intensities, a higher percentage of fat is burnt in relation to protein and carbohydrate (50% of calories from fat). However during higher intensity exercise, even though total calories from fat are only around 35%, a much higher number of calories are burnt overall, which means you'll burn more fat calories at high intensities than low ones.

G Goal Setting. Grab a pen and paper and write down exactly what it is you want to achieve. Be Specific about what it is you are trying to achieve and by when; this helps us to focus our efforts, clearly define what we are going to do and helps us to stay accountable by committing to a deadline. Decide what actions you are going to take to achieve your goal and establish why it is important that you achieve your goal. For example, instead of writing 'I want to lose weight', you could say, 'I will lose 5cm off my waist by December 25th and I will achieve this by committing to a daily exercise regime and healthy diet, which I will preplan each day to ensure I stick to it.'

H Herbal Tea - studies have shown that drinking teas such as green tea can help fat loss by increasing your energy expenditure by up to 4% for 24 hours after drinking it, as well as detoxifying the body, suppressing appetite and aiding the digestion of fatty deposits. They can also help to reduce cholesterol, which, in excess, can put you at risk of coronary heart disease.

I Interval Training. As previously mentioned, high intensity interval training continues to boost your metabolism long after your exercise session is over (EPOC). There are various means of performing intervals but the essence is the same whatever your level of fitness; following an appropriate warm up, short bursts of high intensity work are followed by a low intensity recovery period, repeated several times and finished with an appropriate cool down.

J Juicing. For those with the time and inclination to prepare fresh juices, these can be incredibly beneficial for fat loss in that they allow you to consume a myriad of different vitamins and minerals in one serving and are low in calories as well as filling. They can also help to satisfy a sweet tooth and make an ideal mid morning or afternoon snack.

K kilograms, pounds and weight in general. It's not really important or relevant how much you weigh. What is important is how much fat you are carrying and what you look like. Muscle weighs more than fat and is much denser, so measure your progress through body measurements and fat loss assessments and don't get too bogged down by what the scales say.

L Lean Tissue. Building more muscle is like having a passive income. Passive income pays dividends when you're not working and aggregates even more when you are. When you train with weights it boosts your metabolism and when you stop your body continues to burn calories in order to build and repair muscle that training has broken down. Low intensity cardio, on the other hand, burns calories while you're performing it but stops as soon as you do. Focus on what gives you the most bang for your buck; strength training.

M Mental Toughness. If fat loss were easy, we wouldn't be facing an obesity epidemic. It takes determination not to skip workouts and eat junk food, but if you really want it, reach inside yourself and find the strength to take charge of your life. A personal trainer can give you the best chance of success by supporting and guiding you in your fight against the fat, but at the end of the day no one can do it for you.

N No sugar or saturated fat. Eliminating sugar and saturated fat from your diet is essential for fat loss. This includes sugar as we know it, but also sugar substrates such as honey, dextrose and sucrose. Sugar is highly addictive and causes excessively high insulin levels, which triggers the body to store excess carbohydrate as fat, thus ruining any chances of fat loss. Beware of hidden sugars in prepared foods; always check the labels. Excessive consumption of saturated fat, meanwhile, not only makes you fat but also puts you at a higher risk of developing coronary heart disease as a result of increased cholesterol levels.

O Omega-3 fatty acids. These Essential Fatty Acids (EFAs) cannot be produced by the body, so it's important that we get them from the food we eat, much like vitamins and minerals. Omega-3 fatty acids can be obtained from plant or animal sources, such as salmon, mackerel, and other oily fish. As well as possessing a list as long of your arm of health-giving properties, including prevention of a wide array of cancers and cardiovascular diseases, a number of human studies have suggested that Omega-3 fatty acids play an important role in facilitating the fat burning process and may even accelerate the rate at which fat is burnt. Watch out for saturated fat in biscuits, cakes, pastry, fatty meats, cooking fats and spreads, milk and other dairy products.

P Portion size. One of the easiest ways to cut calories is to decrease your portion size. This really is an important facet of a healthy balanced diet, because too much of even healthy foods can still leave you carrying more fat than you would like. Remember bigger is never better where fat loss is concerned, so aim for quality, not quantity. Reading food labels and preparing food yourself will help you to establish exactly what you are consuming, whilst also ensuring that it doesn't contain any hidden nasties which might hinder your fat loss efforts. It is also important to eat regularly; research has shown that spreading your food intake over 5 or 6 meals a day rather than the standard 3 is more conducive to fat loss even when calorie consumption is exactly the same.

Q Quality food. Investing in quality food rather than cheaper alternatives will ensure that you not only fuel your body with the necessary vitamins, minerals and nutrients that it requires, but the foods you eat are also likely to taste a whole lot nicer and hence help you to stick to your healthy regime. You only have one body, and if you want it to fire off all cylinders, you need to put the best petrol in.

U Understanding why your fat loss attempts have failed before will allow you to avoid making the same mistakes again. Remember, if you do what you always did, you'll get what you always got, so learn from your previous attempts and turn them into positives to help you succeed now. Was it that you ate healthily but drank too much alcohol? Did you eat too little which then led you to experience cravings which resulted in you resorting to quick-fix sugary foods? Were your portion sizes too big? Was your exercise regime sub-standard? Take the time to understand where and why you have slipped up in the past, so that you can prepare accordingly to ensure it doesn't happen again.

R Resistance Training. As previously mentioned, raising EPOC means raising the amount of fat we burn after exercise, and nothing induces it quite like a good resistance training session. Training with weights also adds muscle fibre (fear not, ladies, I'm talking dense, sculpted muscles here, you most likely don't have the genetics to build anything more without a seriously concerted effort) which not only means greater strength, but also a higher basal metabolic rate (i.e. the amount of calories you burn at rest every day). The other great thing about resistance training is that it encourages the body to burn fat instead of muscle tissue. The body isn't fussy which source it uses for energy, but by placing strength demands on it, you are effectively saying,' hey body, I need that muscle for lifting heavy things, burn fat for energy instead!'

S Sleep. When you don't get enough rest, your body responds by increasing a substance called grehlin, and grehlin makes you want to eat more. Not getting enough sleep also reduces the amount of leptin in your body, a substance that suppresses appetite and lets you know when you are full. So, when you are sleepy your body tells you it is hungrier than it really is and cannot let you know when have filled up as efficiently as it could if you got enough rest.

TTruth. I.e. To thine own self be true. The amount of people who I hear complaining that they 'barely eat anything but still put on weight' is quite astounding. People don't put on weight by eating less than they burn; fact. Therefore one has to accept that if you are truly serious about losing fat, you need to stop kidding yourself and really look at what you are eating, and drinking, that is making you fatter than you would like to be. Only then will you start moving towards your goal.

V Vegetables. These are the perfect fat-loss food. Full of nutrients, vegetables are so effective for fat loss because they provide "bulk" to the diet but contain very few calories. This keeps the metabolism elevated because of the large volume of food the body has to process. They also increase satiety and maintain blood sugar levels at a constant level, so you won't be susceptible to dips in energy and subsequent sugar cravings.

W Water. The body's need for water is second only to its need for oxygen and plays a critical role in the body's energy systems. Good hydration is key to the fat burning process in that it flushes toxins out of the body. If we become dehydrated, the kidneys, which are primarily responsible for dealing with waste products, become overloaded and the liver has to step in to help. The problem with this is that the one of the liver's main jobs is to burn fat for energy, but if it busy helping the kidneys deal with water retention and excess waste product build up a result of dehydration, it can't do its own tasks as effectively. This obviously has negative implications for optimum fat burning, so try and drink at least 8 glasses (64-80oz) per day.

X Xenadrine and all other slimming pills. Are more often than not a complete waste of time and money and are usually no where near as effective as the well planned marketing campaigns used to sell them, which prey on the fact that you are absolutely desperate to lose fat with minimal effort. Please, put your wallet away, take responsibility for yourself and accept that fat loss is not easy, but with commitment YOU CAN DO IT, without the need for pills, potions or other useless gimmicks. You just have to decide whether the effort involved is worth it to have the body you desire and if it is, take action.

Y Yoghurt (low fat, natural varieties) is an excellent health food that is portable, nutritious, convenient and delicious and works for breakfast, lunch, pudding or as a snack.

Z Zero willpower? Consider hiring a personal trainer, who will not only ensure you stick to a workout regime that is safe, fun, progressive and tailored to your needs, but who will also monitor your nutrition, help you stay accountable in your pursuit of fat loss, and ensure you reach your goals.

For more information on fat loss and functional fitness for SERIOUS results, please visit http://www.charlotteord.blogspot.com

Charlotte Ord is an innovative personal trainer and kettlebell coach who brings together the most effective of both old school and cutting edge training methods to deliver outstanding results to her clients, whether they be sport, health or aesthetically motivated.

Charlotte has a reputation for being one of Surrey's foremost trainers, hallmarked by her commitment to excellence in every area of her coaching practice. Her reputation has been built upon her ability to deliver results which consistently surpass those normally expected of a personal trainer, her infectious energy, and her unrivaled ability to instill self belief into even the least confident of clients.

For more information on one-to-one or group training with Charlotte, or to enquire about kettlebell classes in Surrey, please visit the COPT website at http://www.charlotteord.com or email info@charlotteord.com

For the very latest in strength, conditioning and fat loss research and information, sign up for the free COPT newsletter at the above address, or visit the functional fitness and fat loss blog at charlotteord.blogspot.com

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Weight Loss and Diets - What Diet Plan is Best?

Fad diets come and go with new versions out every week. Many of them are big on promises and small on delivery. So what's a person to do? I for one have spent way too much money on the latest greatest diet plans over the years.

If a friend tells me they've lost a lot of weight on a diet and says how great it is I try it, only to find myself bloated, tired, grumpy or hungry all of the time. Then another friend will recommend a different diet and I'm right there, ready to try that one too.

It seems what works for one person, doesn't necessarily work for another. But short of spending a fortune on diet plans, how do you know what will work best for you?

Well for starters, you put your wallet away and take a common sense approach to the problem. Basically, there are three and only three diet versions out there. They have different names and different menu types, but they all fall into one of these three categories.

1. The Low Fat Diet. This would include most of your calorie counting diets, Weight Watchers, DASH and the Ornish diet. These diets reduce calories and the amount of fat you take in; which is a very sound plan. But remember, there are only three types of food - proteins, fats and carbohydrates. When you reduce the fat in a diet, you have to raise one or both of the other two types of food. And because raising the amount of protein usually raises the fat level too, most low-fat diets are high in carbohydrates.
2. The Low Carbohydrate Diet. This diet would include diets such as the Atkins Diet and The South Beach Diet. These diets increase the amount of protein you take in and lower the carbohydrates. But just like the Low Fat Diet, when you reduce the amount of one type food from a diet, you are going to raise another. When you reduce the amount of carbohydrates in your diet, you usually end up with more fat.
3. And the third type diet is something in between. We'll call it a T'ween diet. This type diet includes the Mediterranean Diet, the G.I. Diet (Glycemic Index Diet), the Idiot Proof Diet and the Zone Diet. These diets reduce the amount of fat in the diet and get rid of simple carbohydrates while replacing them with fewer, but more complex carbohydrates.

And while it would be tempting to make a blanket statement that the T'ween diet would come closer to being the perfect diet for most people (and I do believe these diets are better for more dieters than the other two), not all dieters respond the same to all diets.

So if you're ready to find the last diet you'll ever need, you need to first decide which of these three diet versions is best for your body type. But once again, how do you determine what type is best for you?

If you'd like to know how to determine the right diet version for your body type, go to Top10-Diets.com. We have answers for all your weight loss and diet concerns.

B.J.Gordey is the owner of Top10-Diets and editor of the Top 10 Diet's Blog.

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Rating the Fad Diets (Part 2)

OVERVIEW OF VARIOUS DIETS

Low Carbohydrate Diets: Ketosis occurs, and this presents the same problems as fasting. Once glycogen stores are spent (which happens quickly with athletes and those who exercise regularly), glucose must be made from protein sources, and there is greater wear on the kidneys as a result. Even on a high protein diet, some protein will be taken from body tissues in order to produce enough energy for the nervous system and regular activity. The onset of ketosis is an indication that this process has begun and it is not a positive aspect, regardless of what pro-high-fat authorities indicate.

Great weight loss on a low-carb diet is evident because of the fact that carbs hold water in the muscles at a ratio of 1:3. As carb intake decreases then so, too, does water retention. Much water flushes as a result of lack of glycogen to hold water molecules. Moreover, by increasing protein intake, excess nitrogen flushes with even more water since the kidneys use water to dilute the concentration of nitrogen. Once leaving a low-carb diet and the muscles refill with glycogen, fluid concentrations increase and the dieter regains some of the weight.

Low calorie diets of 400-600 kcalories that consist primarily of protein have the same problems as fasting and low-carbohydrate diets: proteins are used for energy and weight loss comes largely from water. Low-cal diets must be supervised properly by a medical professional and only as a last resort for those who cannot seem to lose weight by other methods. However, even those individuals tend to regain most of their weight back once they return to a balanced diet.

• Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice, and kelp; it is deficient in minerals and vitamins.
• Cambridge Diet - a very low kcalorie (300-600 kcal/day); protein/carb mixture with mineral imbalances; the dieter is close to fasting.
• Complete Scarsdale Diet - this diet is unbalanced nutritionally; some days are calorically restricted; the dieter alters portions of carbohydrate, protein, and fat; the diet consists of low carbs (20-50 g/day), and high fat and protein; the diet has a high meat (saturated fat and cholesterol) content.
• Dr. Atkin's Diet Revolution - this diet is unbalanced nutritionally; some days are calorically restricted; the dieter alters portions of carbohydrate, protein, and fat; carbs are very low (20-50 g/day), whereas fat and protein are high; there is high meat (saturated fat and cholesterol) consumption.
• Dr. Linn's Last Chance Diet - this diet has a very low kcalorie intake (300-600 kcal/day); it consists of a protein/carb mixture with a mineral imbalance; the dieter is close to fasting.
• Dr. Reuben's The Save Your Life Diet - this is a calorically dilute diet consisting of high fiber (30-35g/day); the diet is low in fat and animal products; there is poor absorption of minerals because of too much high fiber.
• "Fake" Mayo Diet - this diet consists of grapefruits, eggs, rice, and kelp; it is deficient in minerals and vitamins.
• F-Plan Diet - this is a calorically dilute diet consisting of high fiber (30-35g/day); it is low in fat and animal products; there is poor absorption of minerals because of too much fiber.
• LA Costa Spa Diet - this diet promotes weight loss of 1-1_ lbs/day; there are various plans of 800, 1000, and 1200 kcal/day composed of 25% protein, 30% fat (mostly polyunsaturates), and 45% carbohydrate; the diets includes the four food groups.
• Medifast Diet - this diet is balanced nutritionally, but provides only 900 kcal/day; use of liquid formulas makes this diet monotonous and expensive.
• Nutrimed Diet/Medifast Diet - this is a nutritionally balanced diet, but it supplies only 900 kcal/day; the use of liquid formulas makes this diet monotonous and expensive.
• Optifast Diet - this diet is nutritionally balanced, but supplies only 900 kcal/day; use of liquid formulas makes this diet monotonous and expensive.
• Pritikin Permanent Weight-Loss Diet - this is a nutritionally unbalanced diet; some days are calorically restricted; the dieter alters portions of carbohydrate, protein, and fat; the diet consists of high protein (100 g/day); unless the foods properly chosen, it may be low in vitamin B12.
• Prudent Diet - this is a balanced, low kcalorie (2400 kcal/day) diet for men; it is low in cholesterol and saturated fats; a maximum of 20-35% calories are derived from fat with an emphasis on protein, carbohydrates, and salt; there is ample consumption of fish and shellfish, and saturated fats are substituted with polyunsaturated fats.
• Quick Weight Loss Diet - this diet is unbalanced nutritionally; some days are calorically restricted; the dieter alters portions of carbohydrate, protein, and fat, although there is low carbs (20-50 g/day), and high fat and protein; there is high meat consumption (saturated fat and cholesterol) with this diet.
• San Francisco Diet - this diet begins at 500 kcal/day, consisting of two meals per day of one fruit, one vegetable, one slice of bread, and two meat exchanges; the second week limits carbohydrates, with most food coming from the meat group and with some eggs and cheese, and a few vegetables; week three includes fruit; in week four there is an increase in vegetables; week five the dieter add fat-containing foods (e.g., nuts, avocados); week six includes milk; week seven includes pastas and bread, where the diet is maintained at about 1300 kcal/day; this diet avoids the issue of saturated fats and cholesterol.
• Slendernow Diet - this diet is unbalanced nutritionally; some days are calorically restricted; the dieter alters portions of carbohydrate, protein, and fat; the protein is generally high (100 g/day); unless foods are properly chosen, there may be a deficiency in vitamin B12.
• Weight-Watchers Diet - this diet is balanced nutritionally, at about 1000-1200 kcal; use of high nutrient-dense foods are consumed; economic and palatable food makes it one of the most successful diets with no real health risks.
• Wine Diet - this diet is about 1200 kcal/day, containing 28 menus together with a glass of dry table wine at dinner; besides the medicinal components of wine, it is believed that individuals reduce portion sizes when wine is consumed with a meal; the diet is low in cholesterol and saturated fats; there is a focus on fish, poultry, and veal with moderate amounts of red meat.
• Yogurt Diet - this diet consists of two versions, being 900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fat yogurt is the main dairy dish, consumed at breakfast, lunch, and as a bedtime snack; the diet is high in protein, and it is low in cholesterol, saturated fat, and refined carbohydrates.

Diets that do not provide 100% of the U.S. RDA for 13 vitamins and minerals:

• Atkins
• Beverly Hills
• Carbohydrate Craver's Basic
• Carbohydrate Craver's Dense
• California (1200 kcal) California (2000 kcal)
• F-Plan
• I Love America
• I Love New York
• Pritikin (700 kcal) Pritikin (1200 kcal)
• Richard Simmons
• Scarsdale
• Stillman

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries. You can visit his site at http://www.ExerciseCertification.com

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Rating the Fad Diets (Part 1)

THE 200 POINT SYSTEM

With so many different diets available, how are we to know what works and what is safe? The only way to be sure is to discover the author's background and the research behind the diet's methodology. Every good diet should give a background about the author and his/her credentials and experience in the fields of nutrition and biochemistry. However, even a vast resume does not mean a credible and safe diet. But it does suggest, at least, that the author has some knowledge of nutrition. Providing research behind the diet proves that the diet is not something the author invented, so long as the research is not self-serving and altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies behind them, simply because they are based on fundamentals. For example, many women's magazines have articles on dieting and weight loss, but they are common sense suggestions that most people concerned about weight should know already: "Eat smaller meals", "cut down on sugar and fat", etc., are typical philosophies. More structured diets should give some scientific reasons for its suggested success, preferably case studies and research performed on everyday test subjects, as well as athletes.

Since we have established the importance of eating a balanced diet in accordance to selecting healthy foods and obtaining RDA minimums, it is possible now to rate the diets in accordance to those specific criteria. Begin with a score of 200 and subtract 10 points from the total for each statement below in which the diet concedes. An ideal diet should maintain a score of 200, but a score of 160 or greater is acceptable.

1. The diet does not include the food groups in adequate amounts. Some fad diets eliminate one or more of the food groups. Do not deduct 10 points if a food group's nutrients (e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are adequately substituted with that of another food group.
2. The diet does not provide at least 45% of its calories from carbohydrate sources. In order to prevent ketosis, at least 150g of glucose/day is required. That's 33-50% of total calorie intake on a 1200-calorie diet. Keep in mind that is the minimum. For highly active individuals, that amount should increase to 60% at times, i.e., immediately after exercise.
3. The carbohydrate content exceeds 20% concentrated sugars. At least 80% of carbohydrate sources should be complex, and preferably in the form of vegetables, seeds, and legumes.
4. The protein content exceeds 30%. A very high protein intake is unnecessary, it places additional strain on the urinary system, and it is a poor source of energy. Thirty percent is more than adequate, even for growing children and teenagers. The only group that requires higher protein intake are those who recently suffered a severe injury (e.g., leg amputation), infection, or surgery. However, these individuals will be under the care of a physician with a special high protein diet.
5. Protein content accounts for 15% or less of total calories. Although unnecessary in large amounts, protein still has many vital functions, including tissue repair and the formation of enzymes.
6. Fats exceed 30% of total intake. Besides increasing the risk of cardiovascular disease, high fat diets have not been demonstrated to decrease weight better than other methods of 'proper' eating.
7. Total fat consumption is less than 15% of total calories. Fat in moderate amounts is essential for a healthy diet, and such a diet provides taste to many foods. Fat intake below 15% for long periods, for most individuals, is unrealistic. Fat intake that is too low can also be detrimental to children and teenagers who require ample kcalories for continued growth.
8. Total fat consumption is less than 25% essential fatty acids, and saturated fat is more than 30% of total fat consumption. Deduct 10 for each.
9. The diet does not suggest common foods, meaning foods you should be able to obtain at any grocery store or market.
10. The foods for the diet are expensive or monotonous. Some diets require the purchase of 'their' foods or expensive 'organic' foods only obtained through health food stores. Some foods taste so bad they are difficult to tolerate repeatedly (e.g., seaweed). Deduct 10 for each.
11. The diet consists of an inflexible meal plan. The diet does not allow for substitutions or deviations, requiring a person to live under 'house arrest' with the same food selections every day.
12. The diet provides less than 1200 kcalories per day. Less than that and the body's basic functions may not be getting the energy, vitamins and minerals needed to work properly, and the dieter almost is certain to feel hungry all the time. Diets below 1200 kcalories should be reserved for those under the supervision of a dietitian or licensed physician.
13. The diet requires the use of supplements. If the diet provides adequate energy and it is well balanced, supplements are unnecessary. 'Fat accelerators,' such as ephedrine, may increase the rate of weight loss, but the diet should be able to stand on its own merit. Some diet clinics promote a vast array of herbal preparations and fat accelerators, and this is where these clinics make their money - not in their knowledge and ability as nutritionists.
14. The diet does not recommend a realistic weight goal. Diets should not be promoting the body of a Greek god or a supermodel. They should not be suggesting that a person lose 100 pounds (even if 100 pounds overweight). Nor should diets recommend weight loss below an ideal weight.
15. The diet recommends or promotes more than 1-2 lbs/week weight loss. Do not expect to lose more than 1-2 pounds of fat a week - it is physically impossible unless chronically obese, at which point 3 pounds may be possible. If more than two pounds is lost per week, the body change is due to a loss of water and/or muscle tissue. Gimmicks that promise 10 pounds in 2 weeks are either simply not true or else something other than fat is being lost. Also keep in mind that the more fat a person wishes to lose, and the less a person has, the more difficult and slower it will be to lose additional fat.
16. The diet does not include an evaluation of food habits. Dieting should be a slow process by which a person changes normal eating habits. It should not include looking for quick fixes and quick plans promising short cuts and extreme changes - a person would never stay with these programs and such diets do not work long-term. The number of kcalories eaten, and the food selections and their amounts, should be reevaluated on a regular basis... perhaps once every 1-2 months to determine the program's effectiveness.
17. Regular exercise is not recommended as part of the plan for proper weight loss. Weight loss occurs twice as fast with exercise, and without exercise there is a greater tendency to lose lean muscle tissue as well as fat. This is not ideal.

To be continued.

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries. You can visit his site at http://www.ExerciseCertification.com

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