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Weight Loss Fundamentals
  • Weight Loss Fundamentals
 

Weight Loss Fundamentals: Top Ten Tips on What Works and Why

For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most fad diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss.

Exercise

It is nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five - 30 minute sessions per week. The good news is that recent research has shown that three - 10 minute sessions in a day are as good as one - 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You will be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well - you will literally become "hooked". 

Pump Iron

We chose to list this separately from the "Exercise" category because of the significant weight loss benefits attached to weight lifting in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book "Strong Women Stay Slim", Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44 percent more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it is at when it comes to giving your metabolism a significant daily boost even at rest. 

Keep a Diary

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self- awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals.

Stay Focused on Healthy, Not Thin

Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mind set to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

Find Out What is Eating You

All too often overeating is triggered by stress, boredom, loneliness, anger, depression, and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, R.D., helps participants to identify their eating triggers and respond to them without food. The participants in this program's study demonstrated a better rate of long term weight loss maintenance than dieting and/or exercising. Chronic overeaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

Get Support

A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Weight Watchers, or The Solution offer programs. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

Watch Your Portions

With the advent of "supersize" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

Lose Weight Slowly With Small Changes

I cringe each time I hear someone celebrating losing "15 pounds in two weeks." It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in our daily caloric expenditure. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clickinghere. You can calculate your caloric needs to maintain a healthy weight by clicking here.

Slow Down

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That is because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites, and enjoy and savor every tasty morsel.

Eat Less Fat, But Do It Wisely

We have known for some time that limiting high fat foods in the diet can be helpful with weight loss. That is because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, all foods have calories, fat-free or not. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

The following article was taken from TheDietChannel.com