The 10 Best Secrets To Losing
Weight
I came across this article in the November 1998 Issue of
Redbook Magazine. I thought it was an article worth
passing along because it is so informative and clarifies some
diet issues. Most of what is said in this article is what
I have learned during my journey to a healthier new
lifestyle.
WHEN EACH NEW DIET THEORY HOLDS UP
ABOUT AS LONG AS
THE TYPICAL DIET, WHAT'S A GIRL TO BELIEVE?
THESE INFALLIBLE, GUARANTEED-TO-TAKE-THE-POUNDS-OFF
RULES.
The secret to losing weight is packing in
protein; it burns fat. No, scratch that. The trick is
cutting out sugar and all food that turns to sugar, which
is....everything. Except fiber. Okay, eat
fiber, but don't...
The real secret to dieting is making
sense out of the constantly changing - and conflicting -
information that's out there. Newton's third law of
motion could easily apply to weight-loss info: For
every theory that explains how to drop a pound, there
will be an equal and opposite theory that turns the first
one on it's head.
But there are some body basics every
dieter can (and should) work with. For starters,
there's the fact (uncontested so far) that one pound of
fat equals 3,500 calories. To shed one pound, you
have to create a shortfall of 3,500 calories, either by
exercising more or eating less or both. It's that
simple. But how best to create that deficit...ah,
those are the tricks that will finally get the weight off
- keep it off.
-
YOUR BRAIN IS NOT RELIABLE In
study after study, people underestimate how much they
eat, partly because they tend to overlook, say, the
mayo in the tuna salad, and partly because many just
don't know how much a tablespoon is. To get an accurate
sense of your daily intake, use measuring cups and
spoons when portioning out food. Also, keep a
food diary for three days (include one weekend day;
your eating habits probably change a lot on Saturday
and Sunday), writing down when, what, and how much you
eat. Anytime you need a reality check or you feel
out of control, go back to keeping the diary. A
recent study published in the journal Health
Psychology found that weight controllers who were
most meticulous about writing down what they ate lost
on average a half pound per week - and that was during
the holidays!
-
EAT FOODS YOU LOVE Everyone is
hardwired with her own eating inclinations and
aversions, from needing two cups of coffee (and only
coffee) every morning to loathing raw broccoli. If
you're trying to override your preferences and force
yourself to eat things you don't like, at times that
don't feel right to you, you're simply not going to
last long on that diet. "Many women make the mistake of
jumping into a diet without taking into account their
personal likes and dislikes," says Robert Kushner,
M.D., medical director of the Northwestern Memorial
Hospital's Wellness Institute in Chicago. You'll
have a better shot at sticking to a weight-loss plan if
you choose one that matches your eating habits as much
as possible and customize it to your quirks (steam that
prescribed raw broccoli).
-
THE WEAK GO HUNGRY The less
muscle you have, the fewer calories you can eat. That's
because muscle burns calories around the clock, says
Miriam E. Nelson, Ph.D., author of Strong Women Stay
Slim. So, someone who's strong will use
up more calories just breathing than someone who's
weak. And the more you burn up, the more you can
eat without gaining - up to a point, of course. A
study conducted at Tufts University in Boston found
that sedentary women who replaced three pounds of fat
with muscle by doing weight training two times a week
for a year boosted their metabolism by about 15
percent, which translates into a nice 200 to 300 extra
calories a day. Good ways to build muscle:
weight training with machines or free weights;
calisthenics or exercise classes such as yoga or
Pilates may also help.
-
THE WEAK GO HUNGRY, PART 2
Conversely, if you replace muscle with fat,
you'll probably gain weight, because you'll be using
fewer calories than before. This is why high-protein,
low-carbohydrate diets may ultimately make you heavier.
When you drastically cut carbs, your body turns
to muscle for fuel, which means you lose muscle mass
(as well as calcium from your bones). It's better
to shoot for a balanced diet of roughly 15-20 percent
protein, 55-60 percent carbohydrates, and 20-30 percent
fat.
-
THE HUNGRY HOARD FAT You should
slash no more than 250 calories a day - the amount in
one slice of bread and a piece of cheese. Why?
If you underfeed your body, it will start - in a
couple of weeks (and certainly by two months) - storing
calories as fat. How low can you go? That depends
on your weight, but a woman should absolutely never
consume less than 1,200 calories a day, says Ken
Goodrick, Ph.D., assistant professor at Baylor College
of Medicine in Houston. If you go below the
minimum, you probably won't be getting all the
nutrients your body needs to stay
healthy.
-
THE SLEEPY OVEREAT People who
don't get enough shut-eye are more likely to consume
high-sugar, high-fat foods and drinks, says sleep
researcher James Horne, author of Why We Sleep.
It's theorized that when you aren't able to energize
yourself with rest, you turn to quick-energy (read:
high-calorie) food. So the next time you're up late
tending to a sick child or finishing a work project,
getting less than the recommended eight to nine hours,
make sure you reach for sugar-free gum, water, or
something that will fill you up without filling you
out.
-
YOUR STOMACH CAN BE FOOLED "The
volume and weight of food affect how satisfying it is
and how much you eat of it," says Robert H. Eckel,
M.D., vice-chairman of the nutrition committee of the
American Heart Association and a professor of medicine
and physiology and biophysics at the University of
Colorado Health Sciences Center in Denver. You
can fill your stomach with fewer calories if you load
up with water and fiber - two things your body doesn't
metabolize (meaning they don't contribute calories).
A bowl of chicken soup, for example, will
probably leave you feeling more satiated than a piece
of chicken; a side of peas is more filling than a slice
of white bread. Note: The fiber should come
from food - vegetables, fruit, legumes, and whole
grains - not powder or pills.
-
RELY ON THE THREE-HOUR RULE If
you're tempted to munch within three hours of your last
meal, you're probably feeling stress or boredom, not
real hunger. (Thirst can also mask itself as hunger;
drink a glass of water before you eat.) Try to pinpoint
what's bothering you and fix it if you can. If
you can't, divert your temptation to eat - call a
friend, organize your sock drawer, or read a book.
Better yet, take a walk.
-
A BLOWOUT WON'T BUST YOUR DIET
It's the number of calories you have for the
week, not at one meal, that affects your weight, says
Olympic coach Richard Brown, Ph.D., author of the
10-Minute LEAP: Lifetime Exercise Adherence
Plan. That's why you don't have to give up dining
out. If you're planning on splurging at the hot
new restaurant in town, eat lighter during the day or
sometime during the week.
- A BLOWOUT
MAY PUT YOU ON TRACK Try the "Big Day" diet:
Six days of eating healthily and intelligently and
one day (the "Big Day") when you eat whatever you want.
The Big Day will be a big deal initially, but
eventually, Dr. Brown promises, it will pass unnoticed.
"After a while you don't want fattening foods because you
know how good you feel - and look - eating well." For
the days you're eating dietetically, Dr. Brown recommends
that you indulge yourself twice a day in some small way.
"Give yourself something tiny that tastes good, makes you
feel good, and that you can look forward to," he says.
Last fact: You don't have to be miserable to be
thin.
Weight Watchers is a healthy and easy
way to eat and lose weight!
Check out our great e-book with recipes, the point tracker and
special access to out online calcultor
By Victoria Clayton
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