How to Overcome Yo - Yo, Bounce Back Dieting Once for Ever?
If you ever tried some diet regime to lose weight by implementing various diets, but without results, or maybe you had some results, but the weight and the belly fat came right back then, this article is for you.
Why are you YO - YO, bounce back dieting?
Not gaining weight back is even more of a challenge than losing weight in the first place, because if you lose the weight, and then you gain it back then what was the point of it all. I know you're desperate and you just want to lose it fast. If you're ever heard diet is a primary and exercise is a secondary tool to weight control I agree completely. And that's why we have hundreds of millions of people who are yo yo dieting, because they're doing something for a while, get over that idea, So let's see what diet promises sustaining weight control.
What diet promises sustaining weight control?
We want to get past the idea of a diet. So many people think I'm going to do this for a while. I'm willing to do anything for a week, a month, or three months. Yet as soon as we have that mindset, then we're going to do something for a while and we get some results. Then we're gonna go back to doing the same thing that created the problem. Well, we have to adopt a lifestyle, and some principles around which we can create a lifestyle for the rest of our lives. Even if you do it for the rest of your life, it doesn't mean you can't change some of the variables around so you can change the fasting periods you could do cleanses for certain periods of time That's still within the principles but the main principles you understand, have to be for a lifetime.
Time restricted feeding lead to sustained weight loss
Now if we want to lose belly fat. First and foremost, if you just want to be healthy, eat once a day. At the most, twice a day in a six to eight hour window period. So that's called time restricted feeding. If you just want general maintenance, you want to lose a little bit of weight, you want to stay healthy. If You don't want to become a diabetic, you don't want diseases of modern man, then start eating less frequently start learning how to eat once a day or twice a day in a six hour window period so if you're going to have lunch at one o'clock, you should have dinner at six or seven o'clock. The biggest challenge comes on the second day of fasting. From the third day onward, you should actually feel good. And on the third and fourth day of fasting they feel phenomenal. So you got to get over that hump. If you really want to do that type of fast. The second day is going to be the hardest. The third , fourth and fifth day I'll do better. So who should do the wrong fast and who should just do intermittent fasting.
Where does belly fat come from?
The belly fat came from too many calories yet a calorie is not a calorie is not a calorie. It starts with high blood sugar and high blood glucose, which triggers high insulin levels. Insulin does many things in the body, but one thing it causes indirectly is fat storage. The insulin acts on the glucose, the glucose gets into the cell, we can use some of it right now, but most of it we're going to store for later. And most of that storage is going to be as fat. But if we maintain that insulin high because we keep eating frequent meals with high carbohydrates. So insulin is the first and most important thing we have to understand. The second one is that low blood glucose creates a second hormone that triggers the body's cortisol. And cortisol is a messenger that tells the body. Make more blood sugar.
The role of cortisol in glucose regulation
Cortisol raises blood sugar, and now you have a second loop where you get stuck, and this is why it's so difficult to just eat less, because you're not really breaking this pattern, and for a lot of people, there's one more factor called stress, because what does stress do stress is a state where your body says, I need more energy because there's a threat. No matter what your glucose levels are when you're stressed your body still wants more because that's fast energy. So stress is also going to create cravings and stress is going to raise cortisol. If we want to lose belly fat for good we have to be absolutely clear on what triggers insulin. Insulin is triggered by blood sugar but then obviously the next step is the foods that can become blood sugar and carbohydrates is the obvious candidate.
How and when to create a calorie deficit?
Well, if you want to lose weight, first you have to create a calorie deficit that's a given. But it's not enough, because if that's all you do, it will be short term, there will be rebounds, you can't keep it up and so forth. That's why 98% of diets fail. In addition to that, we have to solve the hunger, deprivation problem. We have to create a plan that will keep us satisfied where we're full when we eat and not so hungry between meals. We have to solve the problem of unstable blood glucose, because if it keeps being high and low every time it's high you have insulin being high, you can't burn fat. Read the full article