Weight-Loss Made Simple
Low carb, no carb, low fat, raw food or prepackaged – all variations of diets you’ve tried, read, or heard about. In the attempt to lose weight and be healthier, we have become followers of the latest dietary trends and fad diets. There is always something new coming out that is full of promises and results.
When one of these new trends or fad diets become popular are you the first to say “this is what I have been looking for?” Some people get great results. For others the results are short term, or are just too hard to follow and soon you’re eating on the run, missing meals, and not making the time to exercise. No matter which program you chose to lose weight, there are specific Keys in common that do work and are worth focusing on to have a healthier lifestyle.
Food Substitution, Not Food Elimination
Many weight-loss programs and diets tell you what you should not be eating or lower the amount of food you should eat, which leaves you hungry.
A lot of the programs focus on specific categories of food (i.e. sugars, excessive eating, extra calories) to avoid in order to lose the most weight. Many are successful because they get people to look at what they are eating weather it be processed foods, not enough variety of foods, and/or if they are eating on the run. The Key to remember is to eat a variety of foods in each meal so that the body can adapt to the way it uses the food for energy and nutrition.
If a diet program promotes higher protein this helps to curb sugar absorption and give the building blocks to for muscle growth. High complex carbohydrate diet programs help to decrease appetite by giving the feeling of being “full” and increase digestion tract movement. If it’s a calorie restricted diet program often times you do not have a good selection of food choices and tend to feel hungry. Wheat and diary are occasionally removed in some diets due to their allergic or inflammatory response in people’s bodies which can lead to weight gain and water retention. Juicing and liquid cleansing diets require less digestive work for the body. Fasting and cleanses have their benefit for short term use and can help decrease allergenic responses to certain foods. These programs should be done under the care of a licensed doctor or dietitian.
Another Key to remember is to not only focus on the types of foods we are or are not eating, but liquids. They are also an important part of weight loss.
Sodas have empty calories, coffee has caffeine and other stimulants, energy drinks affect the electrolyte balance of the body. The Key to remember is everything you put into your body requires energy to break down or use. Even cold water must be warmed up by our body before being used. That requires energy.
It’s Not Always In The Numbers
Most programs measure your progress by pounds and inches. Sometimes body mass index (BMI) or body-fat percent is use. Either way these numbers may not be the best indicators of your progress. Muscle tissue weighs more than fat tissue. If you are working out you will add on muscle weight, but also lose fat weight. Changes to your body should be slow gradual increments. Large weight losses are often followed by rebound weight gain once you start to slip from the program’s protocol because of the program’s tight regulations.
A non-numerical way to record improvements are to notice how you are feeling, how much energy you have, how well you are sleeping, if your clothing fits you differently, and your attitude toward improving your lifestyle! That’s a key worth remembering.
Mind-Body Connection
What happens in our everyday activities will always affect our body’s weight. Age, medical conditions, and stress all play a part of our weight gain/loss. There are internal (i.e. pain, body functions, disease, misalignments of the spine) and external forces (i.e. jobs, bosses, relationships) that may need to be addressed in order to lose weight. When you are under any constant stress and your body cannot adapt to it, your body triggers a “flight/fight” response. The adrenal glands release cortisol, a hormone, which helps the body to store fuel in the form of fat tissue for later use. This is called stress-related weight gain and often is connected with emotional eating.
Dietary trends and fad diets come and go, but we are still left with the fight to win the battle of the bulge. The next new diet program that comes along look to see what factors are similar or different from what we talked about. What you put into your mouth, whether food or liquid is important, but don’t forget the other aspects of your health like consistent exercise, dealing with the stress factors, water intake, nutrition, and goals. They are all Keys to healthy weight loss.
