"The 10 Most Important Dietary Guidelines"

A change in eating habits can help us shed extra pounds.
However, there is no reliable data on the success rate of diets, and only a small fraction of dieters manage to lose weight for good.
Here are ten tried-and-true guidelines to dieting that will lead you to finally shed those extra pounds and inches you've been carrying about.
No Skipping Breakfast Is Ever An Option
When it comes to dieting, the old adage "breakfast is the most important meal of the day" couldn't be more accurate.
Breakfast, following a restful night's sleep, is the surest way to rev up our metabolism.
While we sleep, our metabolism naturally slows down, but once we eat breakfast, it gets right back to work.
Whole grain cereals and breads, low-fat dairy products (yogurt, milk, etc.), fruit (or fruit juice) and healthy fats (sugar, oil, etc.) are essential components of a balanced meal.
Rule 2: Stay Hydrated and Get Adequate Rest
It is essential to stay hydrated and get enough sleep while dieting.
In addition to its obvious health benefits, drinking enough water can aid dieters by preventing overeating and keeping them from reaching for sugary drinks, caffeinated beverages, and alcohol—all of which are high in calories—during the day.
Every day, more and more evidence is found that sleep is crucial to weight loss.
For example, research published in the JAMA found that those who don't get enough sleep may find it much more challenging to lose weight than is necessary.
Drinking water and getting enough of sleep will help you lose weight without hitting any unforeseen roadblocks.
Three, keep track of your calories.
Are you aware of the number of calories you need to eat each day to stay at your current weight and, by extension, to lose weight?
Once you have this information, the next step is to monitor your caloric intake on a daily basis. This will allow you to compare your intake to your target and make any required adjustments based on the results.
The impact of a few treats here and there on your weight can be better understood if you keep track of your calorie intake after each meal.
Most of us eat pretty much the same things every week, so learning the calorie counts of a handful of common foods and drinks should be plenty to keep you on track when it comes to keeping track of your calorie consumption.
Rule 4: Slow down your weight loss efforts.
The time required to gain or lose a substantial quantity of weight is typically rather long, spanning years.
The human body is hardwired to fight off extreme changes in environment.
Homeostasis is the scientific term for this resistance.
What occurs when our core temperature rises above what is considered optimal?
The body's natural cooling mechanism, sweating, returns our core temperature to its ideal range. Homeostasis is in action there.
What occurs when we experience rapid weight loss?
The rate at which our bodies burn energy for survival and function, known as metabolism, naturally slows down when we enter this state. Here we see homeostasis in action once more.
Aside from the fact that our bodies won't help us lose weight if we don't let them, losing weight too fast is counterproductive since it causes us to lose beneficial fluids and muscle tissue, which impedes our progress.
Extremely low calorie diets, which induce rapid weight loss but aren't sustainable for most people, are another reason dieting isn't the answer.
Fifth Rule: What you eat isn't the only factor
The accumulation of excess fat in the body is more indicative of an unhealthy diet than of a change in our food choices.
We can all eat lettuce and still lose weight; the good news is that we might just have to limit some of our favorite foods a bit.
Sixth Rule: Maintaining a High Metabolic Rate
Weight training to gain or preserve muscle mass and cardiovascular exercise like walking, jogging, cycling, and swimming are crucial for people who wish to lose weight since they keep our metabolism up.
If you want to lose weight and keep it off, dieting isn't the way to go.
Combining dieting with exercise is the surest approach to lose weight healthily and maintain your weight loss for the long haul.
Rule number seven: You will stop eating things you dislike.
The reason most diets don't work is that they force us to consume a lot of foods that we don't enjoy.
A diet won't last more than a week or two if the food isn't something we enjoy eating.
The secret to losing weight is cutting back on food intake while slowly replacing some of our favorite unhealthy selections with lower-calorie alternatives.
Eighth rule: Be careful with what you eat and drink.
With the exception of water, nearly all of the beverages we consume include calories.
Soda, cola, and alcoholic beverages tend to have the most calories of all the drinks.
It could be the high-calorie drinks we consume on a regular basis, rather than the food we eat, that are making us gain weight.
Since this is the case, cutting back on or cutting out these drinks completely from our diet might be all it takes for many of us to shed many pounds and inches.
Nineth Rule: Stay away from extremes
The secret to a good diet and successful dieting is the same balance that is essential to living a happy, healthy life.
Extremely low-carb or no-carb diets are just two examples of the many that warn against eating certain meals altogether or consuming large quantities of certain foods.
When it comes to our health, excessive diets can be extremely harmful, if not downright dangerous.
Remember what we said about how our bodies are built to keep things how they are if you ever think about trying out a diet like this, which would likely promise you fast and substantial results.
Rule 10: Get assistance
Getting assistance increases your chances of losing weight successfully if you have a significant amount to shed.
If you are experiencing serious health complications due to your weight, such as type 2 diabetes or other weight-related diseases, it is imperative that you seek immediate medical attention from a doctor or appropriately qualified healthcare provider in order to shed those extra pounds.
Seek the advice of experts in the field, such as nutritionists, personal trainers, gyms, psychologists (emotional factors are a common cause of overeating), providers of weight loss programs, and others, even if your current weight isn't negatively impacting your health.
To increase your chances of losing weight, it is important to obtain professional help, but it is equally important to get non-professional assistance, support, and encouragement.
If you're looking for this kind of support, look no farther than your loved ones and online communities of people who are also trying to lose weight, such as weight loss forums.
Wishing you the best of luck on your weight loss journey! Just a friendly reminder: the ten golden guidelines of dieting will help you achieve your weight loss goals faster and more easily.
Wow, that's funny!
"The 10 Most Important Dietary Guidelines"
written by: Scott Haywood
https://www.articlecity.com/articles/health/article_4929.shtml is the link to the specified article.
creation time: 2007-07-25 12:30:12
subject: medical
article:

A change in eating habits can help us shed extra pounds.
However, there is no reliable data on the success rate of diets, and only a small fraction of dieters manage to lose weight for good.

Here are ten tried-and-true guidelines to dieting that will lead you to finally shed those extra pounds and inches you've been carrying about.
No Skipping Breakfast Is Ever An Option
When it comes to dieting, the old adage "breakfast is the most important meal of the day" couldn't be more accurate.
Breakfast, following a restful night's sleep, is the surest way to rev up our metabolism.
While we sleep, our metabolism naturally slows down, but once we eat breakfast, it gets right back to work.
Whole grain cereals and breads, low-fat dairy products (yogurt, milk, etc.), fruit (or fruit juice) and healthy fats (sugar, oil, etc.) are essential components of a balanced meal.
Rule 2: Stay Hydrated and Get Adequate Rest
It is essential to stay hydrated and get enough sleep while dieting.
In addition to its obvious health benefits, drinking enough water can aid dieters by preventing overeating and keeping them from reaching for sugary drinks, caffeinated beverages, and alcohol—all of which are high in calories—during the day.
Every day, more and more evidence is found that sleep is crucial to weight loss.
For example, research published in the JAMA found that those who don't get enough sleep may find it much more challenging to lose weight than is necessary.
Drinking water and getting enough of sleep will help you lose weight without hitting any unforeseen roadblocks.
Three, keep track of your calories.
Are you aware of the number of calories you need to eat each day to stay at your current weight and, by extension, to lose weight?
Once you have this information, the next step is to monitor your caloric intake on a daily basis. This will allow you to compare your intake to your target and make any required adjustments based on the results.
The impact of a few treats here and there on your weight can be better understood if you keep track of your calorie intake after each meal.
Most of us eat pretty much the same things every week, so learning the calorie counts of a handful of common foods and drinks should be plenty to keep you on track when it comes to keeping track of your calorie consumption.
Rule 4: Slow down your weight loss efforts.
The time required to gain or lose a substantial quantity of weight is typically rather long, spanning years.
The human body is hardwired to fight off extreme changes in environment.
Homeostasis is the scientific term for this resistance.
What occurs when our core temperature rises above what is considered optimal?
The body's natural cooling mechanism, sweating, returns our core temperature to its ideal range. Homeostasis is in action there.
What occurs when we experience rapid weight loss?
The rate at which our bodies burn energy for survival and function, known as metabolism, naturally slows down when we enter this state. Here we see homeostasis in action once more.
Aside from the fact that our bodies won't help us lose weight if we don't let them, losing weight too fast is counterproductive since it causes us to lose beneficial fluids and muscle tissue, which impedes our progress.
Extremely low calorie diets, which induce rapid weight loss but aren't sustainable for most people, are another reason dieting isn't the answer.
Fifth Rule: What you eat isn't the only factor
The accumulation of excess fat in the body is more indicative of an unhealthy diet than of a change in our food choices.
We can all eat lettuce and still lose weight; the good news is that we might just have to limit some of our favorite foods a bit.
Sixth Rule: Maintaining a High Metabolic Rate
Weight training to gain or preserve muscle mass and cardiovascular exercise like walking, jogging, cycling, and swimming are crucial for people who wish to lose weight since they keep our metabolism up.
If you want to lose weight and keep it off, dieting isn't the way to go.
Combining dieting with exercise is the surest approach to lose weight healthily and maintain your weight loss for the long haul.
Rule number seven: You will stop eating things you dislike.
The reason most diets don't work is that they force us to consume a lot of foods that we don't enjoy.
A diet won't last more than a week or two if the food isn't something we enjoy eating.
The secret to losing weight is cutting back on food intake while slowly replacing some of our favorite unhealthy selections with lower-calorie alternatives.
Eighth rule: Be careful with what you eat and drink.
With the exception of water, nearly all of the beverages we consume include calories.
Soda, cola, and alcoholic beverages tend to have the most calories of all the drinks.
It could be the high-calorie drinks we consume on a regular basis, rather than the food we eat, that are making us gain weight.
Since this is the case, cutting back on or cutting out these drinks completely from our diet might be all it takes for many of us to shed many pounds and inches.
Nineth Rule: Stay away from extremes
The secret to a good diet and successful dieting is the same balance that is essential to living a happy, healthy life.
Extremely low-carb or no-carb diets are just two examples of the many that warn against eating certain meals altogether or consuming large quantities of certain foods.
When it comes to our health, excessive diets can be extremely harmful, if not downright dangerous.
Remember what we said about how our bodies are built to keep things how they are if you ever think about trying out a diet like this, which would likely promise you fast and substantial results.
Rule 10: Get assistance
Getting assistance increases your chances of losing weight successfully if you have a significant amount to shed.
If you are experiencing serious health complications due to your weight, such as type 2 diabetes or other weight-related diseases, it is imperative that you seek immediate medical attention from a doctor or appropriately qualified healthcare provider in order to shed those extra pounds.
Seek the advice of experts in the field, such as nutritionists, personal trainers, gyms, psychologists (emotional factors are a common cause of overeating), providers of weight loss programs, and others, even if your current weight isn't negatively impacting your health.
To increase your chances of losing weight, it is important to obtain professional help, but it is equally important to get non-professional assistance, support, and encouragement.
If you're looking for this kind of support, look no farther than your loved ones and online communities of people who are also trying to lose weight, such as weight loss forums.
Wishing you the best of luck on your weight loss journey! Just a friendly reminder: the ten golden guidelines of dieting will help you achieve your weight loss goals faster and more easily.
Wow, that's funny!

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