This document discusses weight loss and various weight loss programs. It notes that while some programs may provide short term weight loss, long term weight loss requires sustainable behavioral changes like exercising regularly and making healthy changes to diet. The key to weight loss is using more calories each day through increased activity than consuming through food. For lasting weight loss, a systematic approach to modifying behaviors over time is needed rather than quick fixes or crash diets.

1. THE ULTIMATE WEIGHT LOSS GUIDE
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Obesityisnowbeingcalledanepidemicinthe healthcommunity.Infact,itwill soonbe the leading
cause of preventabledeathinthe UnitedStates,evenaheadof cigarette smoking.Obesityleadstotype
twodiabetes,highbloodpressure,heartdisease orstroke andevenanincreasedriskof cancer.Withall
of these healthrisks,aswell asthe general improvementinthe qualityof life thatcanoccur, losing
weightisone of the bestthingsthat youcan do for yourself.
No matterwhatwe wouldlike tobelieve,theresimplyisn’tamagicsolutiontolosingweight.The body
will shedexcessfatwhenitneedsmore caloriestofunctionthroughthe demandsyouplace onitina
givendaythan the amountof caloriesthatyoufeedit.It’sthat simple.So,inordertolose weight,you
needtodecrease the numberof caloriesthatyoueat as well asincrease the amountthatyou burn.
There isa wide range of optionstochoose fromwhenlookingforaweightlossprogram.All of them
oftenspendalot of time explainingwhattoeat,inwhatamountsand evenat whattimesor inwhat
combinations.Butfewof thememphasize the importanceof exercise –notjustfor losingweight,but
for yourgeneral healthandwellbeing.Exercise isvital whentryingtolose weightforseveral reasons:
First,as youstart to eat less,yourmetabolismwillslow downsomewhat.Exercisinghelpstoelevate
your metabolismbacktoan efficientlevel.Second,asmentioned,exerciseburnsmore caloriessothat
youcan lose weightfasterandstaymotivatedinyourefforts.Third,exercise actuallyreleases
endorphins,chemicalsthatkeepyourmoodelevated.

2. Exercise doesn’thave tomeanspendinghoursatthe gym or strainingthroughexhaustingworkouts.In
fact, inorderfor youto stick withiton the longrun,exercisingshouldbe somethingthatyouenjoy.
Start by increasingyouractivitylevel inanoverall way.Take the stairswhenyoucan.Park furtherfrom
the mall door whenyougo shopping.Gofora walkin the park or througha neighborhoodyoulove and
bringa dog or a friendalongforcompany.Take dance or martial arts lessons.
Once you become more active ingeneral,you’ll finditeasierandmore natural tomove intoregular
exercise.Whichyou’ll needtodoeventuallyinordertogetregular,noticeable healthbenefits.Youneed
to raise yourheart rate to a fatburninglevel andkeepitthere forat least20 minutes,3 timesormore a
week.However,if youdon’twantto goto a gym, there are other options.VideosandDVDsare now
available inall kindsof exercise types.Thatwayyoucan change your routine wheneveryouwantsothat
youdon’tget boredwithwhatyou’re doing.Trya range of aerobics,kickboxing,yoga,orprettymuch
any activityyouwantrightin the comfortof yourownhome.
If you have physical limitationsthatwouldkeepyouoff fromexercising,youcanstill findawayto
increase youractivitylevel.Wateraerobicsisawonderful optionforthose whohave jointproblemsor
limitedmobilitybecause itrelievesthe pressure onyourbodythatyour weightprovides.Butyoustill
getthe resistance tochallenge yourmusclesfromthe water.There are evenclassesandvideosavailable
that letyouexercise inaseatedposition.Whateverkindof exercise youchoose,it’simportanttostay
motivatedandkeepitfun.Trygatheringa group togethertomake ita social event.Orgeta pedometer,
a device thattracks howfar you walk,andsee how manymilesyoucan walka week.Make a
competitionamongstyourfriendsorfamilymembersandtreatthe winnerwithsomethingspecial(not
foodrelated!).Make the experience of exercisingsomethingthatyoulookforwardto,and it will soon
become a regularpart of your healthierlifestyle.There are anincreasingnumberof people whotake on
the processof lowcarb eatingbelievingthatitwill helpthemfortheirweightloss.
However,there isstill anexistingand hottestquestionwhendealingwithlow carbeating,andthatisif
lowcarb eatinga healthywayof life.Sowhatthenisthe answer?Findouthere.
Speakingof the lowcarb eating,itisa common considerationthatitisnot importantto countcalories in
the lowcarb eatinglifestyle.Assuch,youhave the freedomtoeatasmuch as you wantand whenever
youwant. Butdespite thistruthbehindthe low carbeatinglifestyle,manyexpertshave notedthisis
nevera healthywayof life.
Many people are indeedmetabolicallyresistant.Soininstanceslike this,the properwayof reducing
foodintake mayaidthe dieterstomotivate orsustainthe consistentweightlossthattheywish.Still,
whentalkingaboutlowcarb eating,itisthe carbohydratesthat must be keptlow,notthe calories.

3. To furthersupportthe view,itisa givenfactthat in low carb eatinglifestyle,youare definitelybeen
eatingfatsand oils.Assuch,yourarelyeverbe hungryfor ingeneral,those foodsthatare highin fatare
eversatisfying.A highfateatingcoupledwithalow carbeatingsupplementswill tell yourbodythatitis
not starvingjustlike the case of fasting,butratheryour metabolisminthisstage maintainsanormal
level.Sowhileconsumingfatisone of the prerequisitesforahealthylow carbeating,itis then
necessarytolimitthe consumptionof trans-fatslike margarine.Insteadof that,itisrecommendedthat
youuse real butter,foritis a good fat.Andfor your interest,goodfatsare foundinolive oil,flaxseed
oil,canolaoil,andoilsthatare greatlyfoundinnuts.
So then,islowcarb eatinghealthy?Well,onalow carb eating,youcan definitelylose weightconstantly
and itcan reduce yourinsulinlevels,lowercholesterol,lowerbloodpressure,andevenstabilizeyour
bloodsugar,whichisof course great fordiabetics.Andsince inlow carbeating,youwill be takingless
fruitsandvegetables,itisthennecessarythatyoutake a goodfull-spectrummultivitaminsandfiber
supplements.
It isalso importanttoconsiderthatthe main purpose of the low carb eatingisto bringyour body
chemistryandinsulinlevelbackintobalance.Andsoto make this,youneedtotake a dietthatis
unbalancedinthe opposite directionof the waythatyouhave beeneatingforthe restof yourlife.Much
of the weightlossindustrylikestofocusonoverweightAmericans.That’swhere the moneyisforthem.
But the truth is,much of the worldis overweight,too.
Studiesshowedthatin2000, 45% of adultsall overthe worldwere overweight.Overweightpeopleare
more likelytohave chronichealthproblemssuchasdiabetes,highbloodpressure,andknee arthritis.
Overweightpeoplealsodie atyoungeragesthanpersonsof normal weight.
Many overweightpeoplewanttolose weighttoimprove theirhealthandtheirappearance.Because so
manypeople wanttoloose weightanddoingitisdifficultthere are manycommercial weightloss
programson the market.Many are expensive,capitalizingonthe huge demand.Of those programs
manyare ineffective.
Each year millionsof AmericansandEuropeansenrollincommercial andself-helpweightlossprograms.
Healthcare providersandtheirobese patientsknow little abouttheseprogramsbecause of the absence
of systematicreviews.Unfortunately,manypatientsandtheirdoctorsknow littleaboutthe
effectivenessandsafetyof these programs,either.
Fewhigh-qualitystudieshave assessedweightlossprograms.Manyof the existingstudiespresentthe
best-case scenariobecause theydonotaccount forpeople whodropoutof the program.He evidence
to supportthe effectivenessof majorcommercial weightlossprogramsislimited.Patientsconsidering

4. the use of commercial weightlossprogramsshouldrealizethatthese programshave notbeencarefully
studied.
So,do weightlossprogramsreallywork?Some dointhe short termbut longtermresultsare doubtful.
The real effective waytolose weightisjustwhatwe all wantto ignore:behavioral change done
Diligentlyovertime.
Changingbehaviorovertime andengaginginaregularexercise routine iswhatwill take excessweight
off and keepitoff.There isnomagic potion,pill orprogram.Change behaviorfromwhatyoueatto how
youeat it,howmuch you eatand whenisthe keyto longterm, sucessful wightloss.
It comesdownto more caloriesusedeachday,called“burningcalories,”thantakingin,called“eating.”
If you are fightingobesityhaphazardly,starttochange your behaviorTODAY.Use a smart yetsystematic
approach to behaviormodification.Itwill take time butthe longtermbenefitsandpermanentweight
losswill be there!