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Beginner's Guide for Losing Weight: Is it Time to Overhaul Your Dietary Strategy?

By Edited Jan 24, 2016 0 2

Effective Dietary Strategy Facilitates Weight Loss

Metabolism-boosting Foods for Weight Loss

Why is Calorie-Counting is Ineffective for Weight Loss(100939)
Credit: Fotoos VanRobin

 

Strategic  approaches for solving  problems are important for both the beginners and the experienced individuals.  Effective strategies are often rewarded with good results.  Bad strategies often lead to unnecessary hard work and disappointments. The  arena of body weight reduction is replete with ineffective strategies and disappointments. Therefore, it is  important  to re-examine your dietary strategy if  your weight-loss goals are not being  met. Presented here are some critical points that should be included in an effective dietary strategy for body fat reduction.  These points should help you to structure an effective diet plan if you need to overhaul or significantly modify your current  dietary strategy.

 Practical  Dietary Protocol

 An effective  and well-structured dietary strategy should be  practical, and free of starvation and deprivation.  There are so many ways to design your dietary protocol to make sure that it is effective, practical and suitable for your dietary goals.  It is very important that you have a major input in the design of the protocol.  Simply taking another person's blueprint of what you should do and not do is a mistake that should be avoided. When you design the dietary plan, you can include the features that you like and modify the ones  that you dislike.  This will make it easier for you to adhere to the directives of the protocol. Losing weight calls for consistent effort, but it should not be an engagement in  struggle and hardship.  

 Mechanical Control of Your Diet

 Strategies that require too much mechanical control of your diet should be avoided.  These strategies are generally not very effective. Unfortunately, most dietary plans  apply too much mechanical control for weight reduction. “Calorie-counting” and “Frequent Small Meal Consumption” are examples of dietary plans that apply too much mechanical control.  In most cases,  these approaches are not supportive of the way your body normally functions. Your body can handle and regulate your nutritional needs several times better than you. The most effective dietary plans simply provide the body the nutritional support it needs to do its work more effectively.  Another point of concern is that some  measures  in your dietary plan may actually be causing you to gain weight. 

  Organic Basis for the Obesity

 The first step in developing an effective dietary strategy is determine if there is an organic basis for the excess body fat.  If there is a pathological ground for the obesity, then correcting the pathology would be the most effective strategy for restoring normal body weight and normal body fat content.    Counting calories or eating frequent small  meals may not be effective for reducing the excess body fat.

  Hypothyroidism is a common pathology that leads to obesity.  Nowadays, however, hypothyroidis m is often seen in the form of subclinical hypothyroidism.  Unlike the full-blown hypothyroidism which is characterized by goiter, subclinical hypothyroidism does not present such an eye-catching symptomatic profile.  Consequently, obesity from subclinical hypothyroidism is otten misdiagnosed or overlooked.

   Type of Foods Consumed

 The type of food consumed is a major factor for the weakness and the ineffectiveness of  most diet plans including the calorie-counting approach for body fat reduction. For losing weight and maintaining good health, the type of foods you consume is often more important  than the caloric values of the foods. For calorie-counting to work effectively, one should avoid foods that slow down  metabolism (metabolism-depressing foods).  It is difficult or impractical for most calorie-counters to avoid metabolism-depressing foods.

  Diet foods and processed foods are the mainstay in the menu of most dieters who use calorie-counting as the primary protocol for controlling body weight. This is due largely to the point that the caloric values of these  processed foods are easily determined by reading the labels. Most of these foods, however, contain additives that impair your metabolism or interfere with the appetite control mechanism. In some cases essential and useful components of foods such as dietary fibers are removed from the processed foods.  Two major harmful and body fat-promoting additives found often in these foods are trans fats and artificial sweeteners.  There is no room for trans fats and artificial sweeteners in an effective dietary protocol for weight loss and good health.

   High Energy Foods

 Improper management of high energy foods is a major stumbling block for most people who want to lose weight by dieting.  Failure to distinguish good  high energy foods  from bad ones is the primary problem here. High energy foods are carbohydrates and fats.  Trans fats and refined carbohydrates are bad high energy foods.  These bad high energy foods  are  common ingredients in many refined foods and diet foods.   Trans fat and refined carbs are promoters of obesity and numerous other health problems.

 The damaging effects of refined carbohydrates can be mitigated, if you take appropriate measures to protect yourself when you eat refined carbs.  A common approach for minimizing the adverse effects is to consume significant amounts of dietary fibers with the refined carbs.  Leafy vegetables are a common source of dietary fibers.  With regards to trans fats,  avoidance is the only effective measure that you can take to protect your self.

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Comments

Jun 5, 2012 6:06pm
najoslin
Nice article - I totally agree with the idea that for real weight loss you need to be consistent. When you create (or worse - select) an unantural diet that is difficult to follow (too restrictive), you are really hurting your odds at being consistent. Better to make small changes and gradually "ease" into weight loss.
Thanks for writing!
Jun 19, 2012 5:02pm
onwoc234
Thank you for the insightful comment.
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Bibliography

  1. Astrup A, Dyerberg J, Selleck M, Stender S. "Nutrition Transition and its Relationship to the Development of Obesity and Related Chronic dDsease." Obes Rev.. 9 (2008): 48-52.
  2. Swithers, S. E., and Davidson, T. L "High Intensity Sweeteners and Energy Balance.." Physiol. Behav.. 100 (2010): 55-62.

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