The correct approach to successful weight loss
It is perhaps the most common New Years' resolution, and the one least often attained: taking off unwanted pounds. People may gain valuable things over twelve months: wisdom, wealth, self-confidence. Extra pounds are often gained, as well, but they are not valuable -- in fact, they can be detrimental and even dangerous to one's health. Why, if the desire and motivation to lose weight is so strong, do so many people fail to do so? The answer could simply be that they are not approaching the goal practically. By addressing a weight-loss challenge with pragmatism and patience, the pounds will come off. It is as simple as correctly answering the right questions.
Of course,whatone eats is central to weight loss. Thisformulais valuable: 3,500 calories equals about one pound of body fat. To lose a pound, one must deprive the body of 3,500 calories. Choosing foods that are satisfying, nutritious and moderate in calories will allow one to eat throughout the day without feeling deprived. The pounds will come off steadily. Complex carbohydrates in many vegetables, fruit and legumes, lean protein in fish and poultry and natural fats from nuts and plants are smart choices. Eat calories, don't drink them -- an apple and a five-ounce glass of apple juice have the same calories, but juice has none of the filling fibre of the whole fruit, and chewing is psychologically satisfying. The more water consumed, the better. This is true for anyone, but for those losing weight, water has no calories and can be quite satisfying between meals.
Start asking this kind of question: why am I eating this bowl of cereal? Central to weight-loss success is eating only when hungry. Not when bored, nor anxious, nor tired -- only when hungry. We live in a society where food is abundantly available and convenient. Many people have not felt actual hunger for years, and need to consciously think about why they are heading to the kitchen. The body can and will tell the brain when food is needed, and eating at any other time is excessive -- the calories will not be used, but stored.
Here is another question to ask oneself: Why am I trying to lose weight? A weight-loss plan must be adopted for the right reasons. Shedding pounds for one's spouse or doctor may be well-intentioned, but ultimately it must be done for oneself. To be in the best of health, to have the energy to enjoy one's days and to feel more comfortable and confident in one's own skin -- these are the reasons that can lead to success. Being unable to get into last year's clothes is a good reason; trying to feel stronger, to lower one's cholesterol and blood pressure are even better ones.
Where?
Eating while seated, ideally in the same spot at each meal, helps one to focus on the food. It is vital to notice how much is being consumed; consciously focusing in such a way will keep one from rushing mindlessly through the calories. It is easier to fully engage in eating when seated at the dining-room table or in the office kitchen rather than standing over the kitchen sink or in front of the computer screen. 3,500 calories can be quickly eliminated if one stops snacking in the car, at one's desk or in front of the refrigerator. Reducing the amount of meals eaten in restaurants (particularly fast food) can eliminate considerable calories, as restaurants tend to serve portions that are excessively large and heavy in fat.
Spreading small meals throughout the day helps to curb mindless, calorie-dense snacking. Food that is eaten in six small meals is more satisfying psychologically and physically than the same amount consumed in three large meals. If one is eating something every three hours, the body remains constantly fueled and there is no time to feel deprived or hungry. Blood sugar levels will not swing wildly, and this is a good thing as low blood sugar can cause food cravings and result in over-eating. The largest meal should be breakfast, leaving the entire day to work off the calories. If anything is eaten after 8 pm it should contain less than a hundred calories, as this is food that will go to bed with you.
There are two elements in one's approach to weight loss that greatly affect the rate of success: eating speed and state of mind. Each of the five or six daily meals should take about a half-hour to finish. Chewing food thoroughly and waiting a minute between bites keeps one engaged and focused on the act of eating. The body is given the time needed to feel full, so consuming extra calories afterward isn't likely to happen. Those who are focused on the act of eating, savoring each bite and really "feeling" how it travels down the throat are more satisfied with smaller portions than those who quickly gulp down lunch while scanning the paper. Plates that are smaller will help with portion control, and many people find that they consume less and feel fuller when they close their eyes as they eat.
Along with eating slowly, one must lose the weight slowly. The goal must be realistic and involve changes that are small enough to be implemented long-term, often indefinitely. Twenty pounds lost in three weeks return in an overwhelming number of cases; the same weight lost over three months has a much better chance of staying away.
It is possible to lose weight by simply reducing one's caloric intake. The best approach, however, also involves an increase in calorie-burning. Regular exercise can contribute greatly to the calorie deficit, as many activities such as running, swimming and cycling can burn up to 600 calories an hour. Anexercise programreaps countless benefits. Muscles become developed, and muscle mass metabolizes food more efficiently than fat tissue. Exercise often suppresses the appetite and it helps to reduce stress and depression, two things that can result from a weight-loss plan. Essentially, cardiovascular exercise and resistance training speed up weight loss, help to keep the pounds from returning and bolster one's mood and attitude.
There is no secret to successful weight loss during the new year or at any other time in our lives. Unwanted pounds will come off when the correct answers to the correct questions are known and remembered throughout the journey. Changing "what/why/where/when/how I eat", and the amount of activity generated can make the difference between pounds lost and pounds maintained.
