If you weigh 120 pounds, that's 1.2-2.4 pounds a week. Nutrition professionals say losing 1-2 percent of your body weight each week is a reasonable goal. But if you give yourself smaller goals along the way-and then celebrate them-your path will be easier to follow. If you focus only on reaching your ultimate goal, you can easily feel overwhelmed by the enormity of that path before you. Resolution 5: Celebrate your milestonesĪs they say in Spain, "paso de paso": step by step. And unlike building muscle, which can increase your metabolism, adding fat slows down your metabolism, making it even harder to trim down.Įven if you're not losing weight over time (and maybe even gaining it), it may very well be because that new weight is added muscle mass, and that's a good thing. Over time, even as you pat yourself on the back for returning to your pre-diet weight, you're actually becoming fatter. When you're between diets and regain that weight, most of it comes back as fat. With each of these diet cycles, you lose not just fat but muscle mass. In addition to taking your heart down one rocky road after another, yo-yo dieting has another really bad effect. We all know that person (or celebrity) who gains and loses the same 10-20 pounds over and over again. If you can't see yourself following a diet for a considerable length of time (think months and years), then think again, because it's not going to work in the long run. Then what? Research shows that 95 percent of people who lose a significant amount of weight will gain it all back within three years. No matter what kind of fad diet you're on, odds are that at some point, you'll go back to what you ate before.
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