This article summarizes what a plan must have to be able to resultin long-term weight loss. If a plan fails in any one of these, anyweight loss will be short-term and the individual will experience"yo-yo dieting".
Several years ago, a colleague who had triedseveral weight loss plans, asked me to help her figure out why shewasn’t able to achieve permanent weight loss. After extensive researchon how the body regulates weight and studying individuals who hadsucceeded in attaining long-term weigh loss, I concluded that there arefour characteristics that a plan must have to result in long-termweight loss. If a plan fails in any one, it might create short-termweight loss but the pounds will come back and you will find yourselftrying something else. At first glance, these factors might lookstraightforward and simple but I will present the science behind themand why they must be taken into account for you to succeed.

The four characteristics are:

1. The plan must avoid cravings 2. The plan must avoid hunger3. The plan must call for increasing your activity level 4. It must bea plan you can live with for a long time

What are cravings? A craving is when your body pushes you towant a particular food ingredient. This can occur even when you are nothungry. When you finally give in and get the food, you almost alwaysbinge, that is, eat more than you would have if you did not havecravings for it.

What causes cravings? Your body needs 6 essential foodingredients to function properly. They are carbohydrates, fats,proteins, minerals, vitamins and water. If you deprive your body of anyof this, it will create the sensation that will drive you to get it.The most easily identified example is when you deprive your body ofwater. You develop thirst. Thirst is the body craving for water.

Weight loss plans that tell you to cut out particular foodswill always lead to cravings. It is this battle in your body to give itwhat it needs that creates conditions of discomfort and lead to mostindividuals ending the programs. There is an area of the brain thatcontrols what and how much you eat and is responsible for creatingcravings as a way for you to provide the body what it needs.

So, how do you avoid cravings? By eating all the requiredfood ingredients. The key is that in all the food groups, there are“good” types and “not so good” types. You need to know the good typesand eat only those. For example, with carbohydrates, the good types arethe ones with low glycemic index (GI). GI is a measure of how fast afood increases the production of insulin. Insulin causes fat buildup.Simple sugars, potatoes and white bread are examples of high GI foods,while whole grains and vegetables have low GIs and therefore good forweight loss.

By understanding the concept of eating all the essentialfoods and dividing them into “good” and “not so good” foods, you willavoid cravings and overeating.

Next time we will discuss hunger and how successful plans avoid hunger.

About the Author

Dr. David Nganele empowers individuals with the knowledge totake help them take control of their health. His latest book is "How tochoose a weight loss plan that will work for you". Learn more at http://aboutdietplans.com.