Why Crash Diets don’t Work
Determine your Ideal Weight
Your Healthy Nutritional Requirements
There are two ways to lose weight, one is to change your diet. The other, is to increase the amount of exercise you do, the best course of action is to combine the two.
If you consume more calories than you use the body will store the excess in fat cells for future use.
Fatty foods contain more calories than any other food, and it is the easiest food for your body to convert into fat. Funnily enough ‘fatty food is fattening.’
Some fats are worse than others, saturated fats such as those found in dairy products and meat, particularly red meat are the ones which will clog your arteries and really add to that spare tyre.
Is just as important as diet for a healthy lifestyle. To lose weight do aerobic exercise, this is the sustained use of the large muscles of the body, such as jogging swimming, cycling, football or tennis. These get your blood going and your fat burning. Build up slowly, many men push themselves too hard at the start, cause themselves an injury or simply tire themselves out and give up, start slowly and build-up to 3 or 4 weekly workouts of about 30 minutes each.
WHY CRASH DIETS DON’T WORK
Although many people on crash diets do lose weight, over 90% regain the weight they lost. When you go on a diet your metabolic rate slows down, when you finish the diet your metabolic rate is still slow even though you’ve returned to your old eating habits.
To seriously lose weight you need a lifestyle change and a diet you can maintain, it’s better to pick a diet where you lose the weight gradually and you still enjoy eating.
° Stop eating junk food and make fresh fruit and vegetables the main part of your diet.
° Replace red meat with fish.
° Reduce dairy product as much as possible and were it’s not possible switch to the low fat version.
° Avoid fried food.
° Complex carbohydrates found in vegetables and fruit are your best energy source.
° Too many simple carbohydrates such as sugar honey and treacle will increase your weight.
° Eat food with fibre to fill you up.
DETERMINE YOUR IDEAL WEIGHT
To determine your body mass index (BMI) multiply your height in meters by itself, (as if your trying to get your height in meters squared) use this number to divide your weight in kilograms. For example a man 1.78 meters tall and weighing 80 kilos would be 1.78 x 1.78 = 3.17, 80 / 3.17 = 25. Do the same sum using your measurements, if you come anywhere between 20 and 25 you have a healthy weight.
If you have a lot of muscle this may affect your BMI (body mass index) as muscle weighs more than fat. A trained athlete can have as little as 7% body fat. The average man healthy man should have between 15% to 20% body fat. To determine your body fat % draw a line from your height on the left to your waist size on the right, where it crosses in the middle will give you a rough estimate.
For example, a man weighing 75kg with a waist size of 75cm roughly has a BMI of 15%
YOUR HEALTHY NUTRITIONAL REQUIREMENTS
The cells which make up your body are constantly regenerating, 98% of what you consist of now wasn’t there one year ago, you build a new liver every six weeks, every 4 days your stomach lining is replaced and you build a new skeleton every 3 months.
The materials needed for this constant rebuilding is found in the food you eat. Remember this next time you shop for food, think what you want your body to look like and let your shopping trolley express this.
Every man’s nutritional needs are different, it depends on your health, lifestyle, the job you do, body type, and age. Although we are all unique there are general rules we would all do well to follow.
Bellow is a food pyramid a visual reference to what you should be eating and in what quantities, don’t just glance at it, take notes from it print this page and use it as the foundation of your basic diet.
Fats, Oils and Sweets use sparingly
Dairy Products, Meat, Fish, Poultry Dry Beans and Nuts 4 to 6 servings daily
Fruit and Vegetables 5 to 9 servings daily
Grains Bread, Cereal, Rice, Pasta and Potatoes 6 to 11 servings daily
A serving is;
Grains =1 slice of bread, 25g (0.9oz) of cold cereal, 75g (2.6oz) cooked cereal, pasta or rice.
Fruit and vegetables = a good handful of leafy veggies, 190ml (6.4 fl ox) of fruit juice, 1 apple, 1 banana.
Dairy and meat = 250ml (8.5 fl oz) of milk, 40g (1.4oz) cheese, 60g (2 oz ) of meat 180g (6oz) of cooked beans, 30ml (1 fl oz) of peanut butter.
If you have 2 pieces of toast in the morning, a sandwich at lunch, then a curry with a big portion of rice 140g for dinner, you have already made the minimum 6 servings.
Eat a variety of foods to get a maximum amount of different nutrients.
Drink more water, up to 4 pints or 2 litres.
Eating the right foods is the best way to get nutrients into your body, but for added insurance you could try some high quality supplement of vitamins and minerals. Taking supplements may help enhance your immune system. If you smoke and or drink a lot of alcohol, if you’ve been sick or dieting, or you’re a vegetarian supplements maybe important.