Why is Losing Weight So Difficult?

Would you like to achieve amazing weight loss results while outsmarting your body and still eating what you want? 

You can with "The 3 Week Diet":

We all know that maintaining a healthy weight is crucial to good overall health. Why, then, is it so hard to lose the extra pounds we pack on? (After all, gaining them is easy enough!)

Personal responsibility plays a part, but you might be surprised by some of the everyday factors that can sabotage your weight loss efforts.

Reason 1: Finding the right diet can be tricky.

While the American Heart Association recommends a diet low in fat, many dieters find themselves missing the natural satiety that fats bring. Carbohydrates are another controversial issue.

Some dieters find that consuming a high amount of carbohydrates only makes them crave more. On the other hand, low-carb diets can leave some people feeling lethargic and even depressed.

Dr. Frank Sacks and associates from the Harvard School of Public Health recently concluded a study that compared four types of diets: high carb, high fat, high protein, and low fat. Their finding? According to Sacks, "No one of those diets are necessarily better than any other diet."

The bottom line is this: Expending more calories than you consume will result in weight loss, regardless of which food groups you take those calories from. However, for optimal health, you should choose a balanced diet that you can comfortably live with for the rest of your life.

Reason 2: The media sends mixed messages about diet and health.

Women's magazines are notorious for running stories about the latest trend in quick weight loss, just opposite a mouth-watering photo of a decadent triple-fudge cake. What message are they trying to send?

That's not the only way the media sends mixed signals about our health. Have you ever been confused by the sheer number of weight loss studies in the news, many of which seem to come to contradictory conclusions?

If so, you're not alone. With so much information, it's nearly impossible to know which advice to follow. The problem with a lot of the studies you read about is that they are sensationalized by the media.

For example, a recent study suggested that some women over 50 might need to exercise more than 30 minutes a day in order to counteract their naturally slowing metabolisms. The headline for this study screamed, "Women Must Exercise One Hour a Day to Avoid Gaining Weight!" Not only was this headline demoralizing, it was inaccurate.

The best policy is to turn a deaf ear to the fads and sensationalism, and trust the advice you receive from your doctor and other trusted experts.

   Reason 3: The food industry sets you up to fail.

With so many of us leading busy lifestyles, it's no wonder we sometimes dine out for convenience. However, fast food chains and restaurants are dangerous territory for dieters.

Most fast food is high in fat and sodium while being relatively devoid of real nutrients. This results in lots of empty calories that leave our bodies malnourished even as our weight and blood pressure rise.

The unfortunate truth is that fats and sugars have a real impact on the chemistry of the human brain. These "comfort foods" can quickly become addictive.

Add flavor-enhancers like MSG to the mix, along with the largest portion sizes in human history, and you have a recipe for dietary disaster.

The obvious solution is to cook your own meals from whole foods, consuming as little processed food as possible. If you must eat out, choose smaller portion sizes. Some diners have half of their entrees boxed up before they even begin to eat.

Others order kids' meals instead of the unhealthy adult portions offered by fast food chains. As an added benefit, kids' meals often come with healthier side options like fresh fruit instead of french fries.

Reason 4: Well-meaning family and friends can do more harm than good.

Our loved ones mean well, but they do us no favors when they insist we have "just one more bite". They hate to see us feeling deprived, so they enable us when we have the urge to eat unhealthy foods. Or they help us rationalize our poor choices by pointing out that we "deserve" a little treat; that "just this once won't hurt".

It's hard to maintain your steadfastness in the face of such temptation. The best approach is to have an earnest talk with your loved ones. Let them know that you appreciate their concern, but that you need their support far more than you need a second helping of pie.

Schedule occasional "cheat days", such as special occasions like birthdays, when you will permit yourself a little indulgence. That way, your family and friends will know when to offer you treats, and
when to keep silent.

   Reason 5: Making and breaking habits is hard work.

Finally, it takes time and effort to get into healthier habits. When you first start your weight loss journey, it might feel like an uphill battle as you contend with years of unhealthy behavior.

Start by making small changes. Instead of watching TV after dinner, record your favorite shows and go for a walk. Replace some high-fat foods with their lower-fat equivalents. Over time, you will get used to these changes and be able to make more without jeopardizing your weight loss effort.

Many diets fail because dieters make too many drastic changes too quickly, then decide they can't live with the new program. Remember, these are sustained changes, not quick fixes. Feel free to ease into a healthier lifestyle so that it will last a lifetime.

If you would like to achieve amazing weight loss results while outsmarting your body and still eating what you want, give "The 3 Week Diet" a go:

5 Quick Ways to Stop Craving Junk Food

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Are you a junk food junkie? 

Maybe you've never met a dessert you didn't love, or maybe you prefer salty potato chips and fries. Either way, if you overindulge, you're loading your body with calories while depriving it of real nutrition.

Junk food is fine in moderation and on special occasions, but what about those cravings that hit you at the most inconvenient times - or, worse, the cravings that just never seem to go away at all?

Improbable as it seems, they can be tamed. Here are five proven strategies for ending junk food cravings.

   Tip 1: Control blood sugar spikes and crashes.

When we stuff ourselves with highly refined carbohydrates, which most junk food tends to be, our blood sugar rapidly climbs. Then, because our bodies process these carbs so quickly, we experience a blood sugar crash.

Low blood sugar increases hunger, urging us to go out and do it all over again.

To avoid this cycle, eat small but frequent meals throughout the day. Never skip meals; recent studies have shown that dieters are more likely to binge on junk food if they haven't eaten in several hours.

To really knock out cravings, combine a healthy fat with some protein and complex carbohydrates, like a tablespoon of peanut butter on whole grain bread. It will be more nutritious and more satisfying than the junk food your body is asking for.

   Tip 2: Avoid artificial sweeteners and MSG.

When we eat sweet-tasting foods, our bodies produce insulin, whether those sweet-tasting foods actually contain sugar or a sugar substitute.

These findings were reported in the British Medical Journal in 2004, along with the result of eating foods sweetened with artificial sweeteners: deprived of the real sugar it was anticipating, the body experiences stronger sugar cravings at the next meal.

MSG (mono sodium glutamate) is a flavor-enhancer found in many prepared foods in grocery stores and at restaurants.

MSG has also been linked to incessant food cravings, including the infamous 'Chinese restaurant syndrome': you eat the food, then feel hungry an hour later.

(It should be noted that many Chinese restaurants now offer MSG-free foods.) Other foods, such as grated parmesan cheese and pre-made soups, contain MSG.

It's almost impossible to cut artificial flavor enhancers out of your diet completely, but you can take
steps to reduce the amount you consume.

Eat natural foods you prepare yourself. Don't consume too many diet sodas. Instead, hydrate with water or decaffeinated tea.

If you crave something sweet, go ahead and have real sugar in moderation. If you give your body a little of what it wants, it's less likely to demand more at the next meal.

   Tip 3: Learn to identify emotional eating triggers.

Emotional eating is a real problem for millions of people. Some people use food as a way to find a sense of fulfillment. Others use it to soothe themselves when they are in pain. This can lead to frequent strong cravings for "comfort food".

Kaiser Permanente just concluded a study on effective treatments for binge eating disorder. They found that food journals are a key element.

By recording what they ate and why, binge eaters were able to identify the events and thought patterns that led to overeating.

These findings can be seen in the April issue of the Journal of Consulting and Clinical Psychology.

   Tip 4: Cheat (but only a little.)

If you find yourself demoralized by a craving that won't go away, give yourself permission to indulge a little. In the long-run, it's better to have that half-cup of ice cream than to keep denying yourself and obsessing over it.

Simply adjust your plan to include a little more exercise that day, or take away extra calories from another meal to compensate.

   Tip 5: Have a medical exam.

Constant cravings can be a sign of a more serious condition, such as diabetes. A quick and inexpensive fasting blood sugar test will let you know if your blood glucose level falls within the normal range.

Diabetes is highly manageable when caught early, so be sure to have a screening if you have diabetic relatives, or if you experience increased hunger, thirst, or urination.

Junk food cravings can be significantly reduced by addressing the underlying health issues that sometimes cause them.

Remember that if you're looking for yummy, healthy food to eat you can try  "Eating for Energy"