When you lose weight without exercise, you lose both muscle and fat. However, when you gain weight without exercise, you gain only fat. Yo-Yo dieters that continually gain and lose and gain and lose end up gaining proportionally even more fat because of the muscle loss that takes place every time they lose. One- time eaters who consume all their calories in one meal, gain more weight than those who divide their calories into several small meals. This type of eating signals the starvation mode to ignite, making their bodies want to store fat rather than burn it. When you deprive your body of food, your metabolism slows down and makes your body want to store fat. Understand when and why you eat. Appetite really comes in two forms physiological and psychological. Physiological signals of hunger include an empty feeling in stomach, headache, and feeling faint. However, psychological signs that ignite hunger can be attributed to mood, senses, and social situations. It is important to recognize when to eat and why your eating. Eat to fuel and satisfy your body rather than to console or excite. Understand that not eating enough is as detrimental to your health as overeating. Learn to plan your meals! Most diets fail because they are impossible to maintain on a long term basis. Incorporate fresh fruit and vegetables into every meal, avoid fried foods, and limit your intake of sugar, salt, and fat. Also, be aware of the caloric content in beverages, as those calories can add up quickly. Get your body moving on a daily basis and keep it moving. Beginners start with 20 to 30 minutes per day of light cardiovascular exercise such as walking or bicycling. Any movement is improvement. Always hydrate before, during, and after physical activity. Keep it moving!!!
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