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Hearts & Minds -
Information for ChangeSM
Healthy,
Lasting Weight Loss
It's
easy - and it works
|
Our nation is getting fatter. Millions of people
find it hard to lose weight - and even harder to keep it off.
You don't need
huge effort or willpower to lose weight. This method worked for me. I lost 25 pounds, and
I kept the weight off.
Understand your body
We naturally maintain our weight.
After eating extra, we may want less at the next meal. If we don't eat enough, we can get
very hungry.
That's why crash
diets don't work and often end in binging. Our body enters "famine" mode.
This natural mechanism helped our ancestors survive hard times. When our bodies feel food
is scarce, we crave much more to get us through.
Change your
set-point
Gradual weight loss changes your
set-point. Counting Calories makes it easy. Small books with Calorie counts are available
in many bookstores and supermarkets.
Here's how to
figure what to eat:
- 15 Calories per pound you weigh now
- Add a little more - perhaps 100-300 Calories - when you exercise
- Reduce the total by 500 Calories per day (not more, to avoid
"famine" mode)
This adds up to
losing a pound a week (One pound of fat = 3,500 Calories.)
Keep it simple
Eat similar times each day, with the same
total Calories per meal. Do not snack, eat less or skip meals. These can make you extra
hungry.
Your appetite will
soon adjust. You will feel satisfied after each meal, with less craving for extra snacks.
Eat good food
Eat a balanced diet. Avoid
"empty" (non-nutritious) Calories. Use all the food groups:
- high-protein foods* - meat, fish, beans and seeds
- grains - whole grains can be very satisfying and are
healthier
- dairy products* - for protein, calcium and other
nutrients
- fruits and vegetables - good sources of vitamins and
fiber
*Vegetarians and
vegans can substitute for animal products. Be careful to get enough protein and vitamins.
For example, vitamin B12 is essential and is only available in animal products,
brewer's yeast and supplements.
 Make it tasty
Good food helps reduce cravings. Eat
a variety of dishes. Use tasty seasonings but not too much fat. Some dessert is OK and
helps keep you satisfied.
Eat some fat
Your body needs some fat. The trend towards low-fat
foods has actually made many people fatter. Total calories still matter. Too little fat
brings strong cravings for this essential nutrient.
20-25% of total
Calories from fat works well for me. For better health, reduce the percentage of fat from
animal fat and saturated oils. Olive oil is a tasty alternative. ( We do need a little
cholesterol in our diets.)
Exercise
There are many benefits. You can
- reduce appetite
- speed metabolism - burn more Calories during exercise and for hours
after
- feel better
- think more clearly
- sleep better
- relieve stress
- rid body of toxins
Dieting without
exercise can harm internal organs. Be sure to warm up and cool down before vigorous
exercise.
Keep your goals
in mind
Consider the advantages: you'll be healthier, feel
and look better. It's not necessary to be super-slim to benefit.
Important Notes: Check with
your doctor if you have serious weight or medical problems and before
starting an exercise program.
A person who is very overweight may be able to
further reduce Caloric intake - check with a doctor first.
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latest revision June 4 2004, text changes February 23, 2006 |