Healthy Weight Loss and Dieting Tips
by Priti Kumar meditation techniquesIn our eat-and-run,
massive-portion-sized culture, maintaining a healthy weight can be tough—and
losing weight, even tougher. If you’ve tried and failed to lose weight before,
you may believe that diets don’t work for you. You’re probably right: some diets
don’t work at all and none of them work for everyone—our bodies all respond
differently. But while there’s no easy fix to losing weight, there are plenty
of steps you can take to develop a healthier relationship with food, curb
emotional triggers to overeating, and achieve lasting weight-loss success.
Different views of successful, healthy weight loss
How to lose
weight for this Pick up any diet book and it will claim to hold all
the answers to successfully losing all the weight you want—and keeping it off.
Some claim the key is to eat less and exercise more, others that low fat is the
only way to go, while others prescribe cutting out carbs. So what should you
believe?
The truth is there is no “one size fits all” solution to permanent
healthy weight loss. What works for one person may not work for you, since our
bodies respond differently to different foods, depending on genetics and other
health factors. To find the method of weight loss that’s right for you will
likely take time and require patience, commitment, and some experimentation
with different foods and diets.
“Calories
in/calories out” view of weight loss
Some experts believe that
successfully managing your weight comes down to a simple equation: If you
eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why
is losing weight so hard?
- Weight loss isn’t a linear event over
time. When
you cut calories, you may drop weight for the first few weeks, for
example, and then something changes. You eat the same number of calories
but you lose less weight or no weight at all. That’s because when you lose
weight you’re losing water and lean tissue as well as fat, your metabolism
slows, and your body changes in other ways. So, in order to continue
dropping weight each week, you need to continue cutting calories.
- A calorie isn’t always a calorie. Eating 100 calories of high
fructose corn syrup, for example, can have a different effect on your body
than eating 100 calories of broccoli. The trick for sustained weight loss
is to ditch the foods that are packed with calories but don’t make you
feel full (like candy) and replace them with foods that fill you up
without being loaded with calories (like vegetables).
- Many of us don’t always eat simply to
satisfy hunger. We
also turn to food for comfort or to relieve stress—which can derail any
weight loss efforts before they begin.
Low carb view of
weight loss
A different way of viewing weight
loss identifies the problem as not one of consuming too many calories, but
rather the way the body accumulates fat after consuming carbohydrates—in
particular the role of the hormone insulin.
- When you eat a meal, carbohydrates from the food enter your
bloodstream as glucose.
- In order to keep your blood sugar levels in check, your body always
burns off this glucose before it burns off fat from a meal.
- If you eat a carbohydrate-rich meal, your body releases insulin to
help with the influx of all this glucose into your blood.
- As well as regulating blood sugar levels, insulin does two things:
It prevents your fat cells from releasing fat for the body to burn as fuel
(because its priority is to burn off the glucose) and it creates more fat
cells for storing everything that your body can’t burn off.
- The result is that you gain weight and your body now requires more
fuel to burn, so you eat more.
- Since insulin only burns carbohydrates, you crave carbs and so
begins a vicious cycle of consuming carbs and gaining weight. To lose weight,
the reasoning goes, you need to break this cycle by reducing carbs.
Healthy dieting and weight loss tip : Get moving
The amount exercise aids weight
loss is open to debate, but the benefits go way beyond burning calories.
Exercise can increase your metabolism and improve your outlook—and it’s
something you can benefit from right now. Go for a walk, stretch, move around
and you’ll have more energy and motivation to tackle the other steps in your
weight loss program.
- Lack time for a long workout? Research shows that three
10-minute spurts of exercise per day are just as good as one 30-minute
workout.
- Remember: anything is better than
nothing. Start
off slowly with small amounts of physical activity each day. Then, as you
start to lose weight and have more energy, you’ll find it easier to become
more physically active.
- Find exercise you enjoy. Try walking with a friend,
dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup
game of basketball, or playing activity-based video games with your kids.
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