When am I on a diet? A better question would be when am I NOT on a diet………or just coming off one………..or vowing that I’ve got to start a diet. Okay. I am really serious this time. It’s been far too good a summer. Those cocktails with the neighbors, family ice cream outings and backyard BBQs have taken their toll on my will power. I now cast a wider shadow. Time to think sanely about weight loss.
Ever wonder why you don’t lose weight on a diet or lose it only to gain it back faster than you lost it? This research may shed some light on that mystery of the illusive weight loss.
1. People Can Gain Weight While Fasting.
Seems impossible, doesn’t it? But the research shows people can gain weight while fasting. Here’s why: Let’s say that after fasting twice a week, every week, for the last month you jump on the scales only to discover that your self-sacrifice has earned you a gain of two pounds. “HOW CAN THIS BE?” you scream! Let’s explain this mathematically. You discovered you are eating 30% more than you are burning so you need to cut your calorie consumption to 70&. Fasting twice a week has cut the number of calories you ate in a week by 20%. This is a very impressive reduction. But the numbers don’t lie. Sadly, it is 10% short of what you need to do to lose weight.
2. Exercise does not Equal Weight Loss.
The weight gain might be muscle. You may be shaping up but also trading less dense fat cells for heavier muscle tissue. The scales are not always the best indicator. Try measuring. The other thing that often happens is that we consume more calories when we start an exercise program. Keep track of what, and how much you are eating.
3. Skipping Meals will actually cause Weight Gain.
Eating too little can actually get in the way of your efforts to lose fat. Research shows that a severe restriction in calories, the body may counteract of calories may slow down your metabolism. Be sure you’re eating enough calories to sustain your body. Better
than skipping meals is eating five or six smaller ones spaced throughout the day.
4. Those extra pounds won’t go away by Dehydrating yourself!
Cutting back on water is the last thing you should be doing if you are trying to lose weight. Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on the size of the portions you eat has been shown one of the most effective ways to lose weight and keep it off! In a three-month study people who increased their water consumption lost on average four more pounds than the group that did not increase water intake. During the course of a year after dieting those who continued to drink more water kept off the weight and lost an additional pound or two while the other group gained back two pounds. Drinking more water is a no-risk way to lose weight. It is an easy way to replace calories.
5. Your brain takes 15-20 minutes before it realizes you are full.
People often overeat because they eat too fast and don’t give their brains a chance to realize and tell their bodies that they are full! A full stomach is only part of what causes someone to have his/her hunger satisfied. The brain must also receive signals from digestive hormones secreted by the gastrointestinal tract. Drinking water before a meal will nurture a feeling up fullness. So will taking your time when you eat and giving those digestive hormones a chance to click in!
6. Eating slowly, Chewing each Bite, can single-handedly result in Weight Loss.
If you take smaller bites, chew them longer, eat more slowly, you will also feel less stressed. Most of us are caught in a stress-filled life where everything must happen fast. Studies show that just eating more slowly can result in weight loss. If fact, you can lose up to twenty pounds a year without doing anything different or eating anything different. Your brain will tell you that you are full and you will stop eating sooner if you eat slower. This eating more slowly habit also aids in digestion and causes people to avoid fast food!
7. Eating MORE meals will aid in Weight Loss.
If you cut calories, it will often lead to binge eating. Rather than skipping meals, eat smaller portions more frequently. Breakfast is key. Start the day with a well-balanced breakfast that includes a lean protein-rich food along with whole grains and veggies or fruit. High-quality protein at breakfast will help control your appetite all day. A well-placed snack will prevent those late-afternoon munchies where fats, sugars and salty foods are often craved. Keep on hand fruit, vegetables, plain yogurt, nuts and granola.
8. Weighing Your Food will help you Lose Weight.
Get off those scales and get out your food scale. Weighing yourself messes with your self-confidence and your body image. Your weight is not a good indicator of your health or how you look. You can actually gain weight but look and feel better because of muscle mass. Instead of weighing yourself, weigh what you eat. It’s all about mathematics. By staying within a specific calorie count you can reach a healthy weight. Your body fat percentage becomes easier. It’s all about portion size. Weighing portions is key to weight loss. A pain but worth it. After a while you can eye a meat portion and say, “Yes, that is the size of a deck of cards.” So it does get easier. Using a smaller plate also cuts back on portion size. Your eyes tell your brain, “My plate is full.”
9. Keeping a Food Journal assists Weight Loss.
Keep track. Remember Richard Simmons’ old Deal a Meal Program where you moved cards from one side to the other to keep track of what you were eating and how many calories you were consuming? We all lost weight on that plan—until we started to “forget” to move the cards—or stashed them in the closet! If you keep track of what you eat you are doubling your chance of losing weight. Research found that those who kept daily food records lost twice as much weight as those who kept no records. Keep a food journal and keep track of what you are eating actually results in weight loss on its own. Food journaling makes you aware of what and when and even how you eat foods so you can fix bad habits.
10. Bulking up on Fruit and Vegetables will result in Weight Loss.
Eat your veggies freely without fear of packing on pounds — they’re comparatively low in calories, packed with fiber and nutrition, and help you feel full so you eat less overall.
11. Spontaneity is the Enemy of Weight Loss!
Spontaneity is great for some activities, but eating isn’t one of them. Weight loss experts recommend planning your meals and snacks to make sure they fit into a well-balanced meal plan. Grabbing something in the spur of the moment results in binge eating—and those fateful visits to the vending machine or donut shop. Plan ahead for snack attacks by having fruit, veggies, nuts and yogurt on hand.
12. Getting a Good Night’s Rest will help you Lose Weight.
Never overestimate the value of a good night’s sleep. Lack of sleep spurs hormonal changes that make people hungrier. Adults need seven to nine hours per night. It will actually result in weight loss.
Are you on a quest to lose those extra summer pounds? Do you need to lose your “baby fat”? Share your weight loss successes and woes with us! We’d love to hear from you.