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Crash diets

There are 3-day diets, 5-day diets, diets that promise you'll drop a pound a day for 2 weeks. These are very appealing for people who want to lose weight for a special occasion. And they are the leading cause of yo-yo dieting.

Remember: If it's fast, it won't last.

As soon as you go back to eating the way you always have, the pounds will come back. And chances are, they'll come back with a vengeance since the deprivation of the quick diet will have slowed your metabolism, requiring fewer calories and causing your body to store the excess as fat.

These diets claim to "jump start" your weight loss, but in fact they do just the opposite. Going on a quickie diet implies going off it. You haven't changed your eating habits. You haven't incorporated more activity into your day. All you've done is temporarily forced your metabolism into starvation mode.

Other nutritionally unbalanced diets

Diets that prescribe a single category of food are just plain unhealthy. It doesn't matter if it's only grains or only greens or only meat. To review:

A balanced diet for an adult should derive 55 to 60 percent of its calories from carbohydrates, most of them complex carbohydrates.

The average adult needs about half a gram of protein for every pound of body weight.

Even fat is essential, but it should make up no more than 30 percent of your daily caloric intake, and most of it should be unsaturated.

Duck these diet dangers

"Quack, Quack!" That's the sound of weight-loss fraud. It comes out of health food stores and the Internet. It blasts from the front pages of supermarket tabloids. If you're like me, your e-mailbox is filled with it. Everywhere you turn today, someone is trying to sell you an easy weight-loss dream.

Read out for Exercise and Health Fitness. Check out Healthy Diet and Health Lifestyle.

Weight loss is a concern for most Americans. Whether you're struggling with those final ten pounds that never seem to budge or you have many excess pounds that are having a negative impact on our overall health, it's time to make a change. Having battled my own weight issues for over 20 years, I now use my knowledge to support my clients to achieve weight loss success.

Like you, I tried almost everything to lose weight, and it wasn't until I took a more holistic approach that I finally dropped 40 pounds. Incorporating what I learned from my experience, I have maintained my weight loss for over six years and counting. Now it's my pleasure to share my secrets with you so your weight loss journey can finally be different with a more natural, healthy and successful approach.

I recommend reading through the following weight loss tips before choosing one or two to start with. After you have successfully incorporated these changes, try one or two more. You do not have to make every one of these changes overnight. Just get started making improvements and be patient yourself. This way you will have lasting success!

• Do not make weight loss your top health concern (concern equals stress); instead seek a balanced lifestyle.
• 95% of all people that go on a weight loss program fail; they continue the roller coaster ride, mostly because they do not adopt new healthy habits for life. Make changes that you can maintain long-term.
• Seek out support from family members and friends. You will do better than if you try to go it alone.
• Visualize daily what you want your life to look like. Remember that your thoughts create your life so be mindful of what you're choosing.
• Lower your intake of highly processed foods and eat high quality locally grown and raised whole foods as much as possible.
• Eat three meals every day. Skipping meals is the best way to cause cravings and imbalance in your life, your health and your weight.
• Include moderate exercise at least three times each week. Walk more and take the stairs daily.
• Practice breathing and relaxation techniques. Breathe deeply into your belly daily.
• Add lots of vegetables to your diet. The more vegetables you eat - especially dark leafy greens - the easier it will be for your body to achieve its ideal weight.
• Drink water all day long. Start with 1-2 glasses upon rising in the morning. Consider each cleansing bathroom break as an opportunity to breath and enjoy well-deserved private time.
• Consider keeping a food diary. Awareness is essential.
• Avoid an extreme diet of low-fat, high-protein or low-carbs. Balance is best. Choose healthy fats (extra virgin olive oil, avocado, walnuts, almonds), lean protein (beans, seeds, fish) and healthful carbs (whole grains like brown rice, quinoa, oatmeal). Eat in moderation. Make vegetables a large part of your diet.
• Eat slower with no distractions such as TV, work or reading. Avoid stressful conversations while eating. When we eat under stress it affects our metabolism and instead of burning our food we store it as fat. This is the natural fight-or-flight response of the body.
• Set realistic expectations. You won't be the same weight you were as a teenager.
• Don't follow the "Sumo Diet" of consuming large quantities of food late at night when metabolism is at its lowest. Eat a large breakfast or lunch and a small dinner of salad, soup, vegetables or a highly nutritious shake.
• Be conscious of hidden sugars in your foods. Sugar puts on weight and can lead to serious health issues like diabetes, cancer, and heart disease. Read labels and educate yourself.
• Avoid artificial sweeteners as these can cause cravings for real sugar as well as other health problems. Use natural low-glycemic sweeteners and eat naturally sweet foods.
• Complete eating at least 3 hours before sleeping. The body needs to fast in order to burn stored fat.
• Excess weight equals potential energy, unexpressed or un-owned power. Seek out creative expression.
• Love and accept yourself as you are today... don't wait until tomorrow, because tomorrow never comes.

Having the right education and guidance made a great difference in my personal weight loss success.

If you would like support to reach and maintain your weight loss goals, please be in touch so we can schedule your free 20 minute phone consultation.

Heather Cottrell is a certified Holistic Health Counselor and founding director of Heather Holistic, a private practice offering Nutrition and Lifestyle Counseling. Through individual programs, group workshops and teleclasses, Heather Holistic empowers you to be your happiest and healthiest self with proper nourishment of mind, body and soul. Visit http://www.HeatherHolistic.com to schedule a private phone consultation and sign up to receive the free Heather Holistic eNewsletter.

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