THE SECRETS OF SUCCESSFUL LONG-TERM WEIGHT CONTROL! (part1)
1.Make the decision and commit to weight control as a top priority
People resist change. When you combine this psychological resistance to change with the way your biology resists to weight loss, you have a mighty combination. If you want to succeed at maintaining weight loss over the long term, you must make a firm decision to commit to changes in how you think, eat, and move.
Weight loss cannot be at the bottom of your list of priorities. It must be a top priority to be successful. A truly dedicated commitment to the decision to lose weight and keep it off is essential.
2. Understand and accept the enemy: your biology
Many people who have had a long-term weight issue complain that it is just too hard to lose weight and maintain the loss. They might even say that this is simply because their bodies resist this healthy weight. They are right. However, accepting that indeed your body does resist weight loss and long-term maintenance does not mean you cannot fight this biological fact. Rather than lament your biology, learn everything you can about how to resist your body’s resistance. The goal is to accept the enemy, not succumb to it.
Humans were hunter-gatherers for thousands of years. Our feet were our only form of transportation. We spent many hours hunting for food, which was not always in great abundance. This meant our bodies had to hang on to fat to survive. The hunger-gatherer legacy is still with us in our sedentary fast-food society. In developed countries, we rarely go hungry or use our feet for transportation (other than from the front door to the car), but when we cut back on calories, the feast-or-famine biology kicks in and our bodies resist the loss of fat. Therefore, we must develop strategies to resist this resistance. Permanent weight loss becomes an athletic challenge.
3. Follow the seven rules of eating
Defying our biological resistance requires dedication and commitment. You are fighting your fat cells, hungry beasts who demand being fed. The daily food choices you make can help you control their demands and lose weight.
The seven things that have the most impact on your hunger & weight are:
1. Eat Very Little Fat – Go as Low as You Can Go (<20 g per day)
2. Control Sugar Consumption
3. Eat Lean Sources of Protein, Emphasizing Plant Proteins
4. Consume Low-Density Foods (e.g., soups, vegetables)
5. Eat Fiber-Rich Foods (at least 30 g per day)
6. Eat Your Calories – Don’t Drink Them
7. Stay Calorie Conscious
Rule 1: Eat Very Little Fat
Your body is a very efficient machine when it comes to storing fat in the body. If you eat high-fat foods, you make this an even more efficient process. Your body only needs to expend 3 calories of energy to turn 100 calories of very high fat food into body fat. This means 97 of the 100 calories end up in your fat cells.
However, your body expends about 23 calories to turn 100 calories of a carbohydrate into fat. By eating high-fat foods you make a tough situation tougher: you are making it very easy for those hungry fat cells to store more fat. This process of storing fat is even more efficient in overweight people than in people who have never been overweight.
The transition to a low-fat diet might seem very difficult at first, but successful weight controllers report that after they become acclimated to the new lower-fat diet, they find that high-fat foods taste greasy and overly rich. Successful weight controllers experiment with various spices, salsa, and fat-free condiments to make their low-fat choices flavorful and delicious.
Successful long-term weight control can only be achieved if you refuse to feed your fat cells the exact thing they want more fat. You will only need 3-5 grams of fat a day to maintain nutritional health.
Rule 2: Control Sugar Consumption.
We love sugar. The sweet taste of cakes, cookies, and ice cream has become intimately associated with the celebrations of life, from holidays to birthdays to weddings. Just as our biology explains the resistance to fat loss, it explains our infatuation with sugar.
As hunter-gatherers we instinctively knew (or learned through experience) that sweetness equaled safe-to-eat. If a berry tasted bitter or sour, it was more likely to be poisonous. You could say that having a “sweet tooth” was a biological necessity for survival. This biological set-up goes even further: once the hunter-gatherer found a sweet food, the body encouraged them to eat large quantities of it. In a feast-or-famine environment, it would be very important to eat as much as you could of a safe food because you could not be sure when you would find your next meal.
We also have all experienced that quick burst of energy you get after eaten sugar-laden foods. Sugar is composed of glucose, which is also the chemical that is the primary source of energy in your body. Studies show that when humans or animals are starving, they prefer sweet foods. You may have noticed that when you are extremely hungry you gravitate toward the “quick fix” of a cookie or other sugary food.
These biological processes create a vicious circle: you get very hungry and grab sugary foods; the sugary foods trigger biochemical reactions that increase your hunger and encourage you to indulge more.
Studies on the impact of sugar on energy levels have shown that this effect drops off soon after eating sugar-laden foods. However, the increased energy that comes after a brisk walk can be sustained for much longer. Sugar consumption also stimulates the release of serotonin, a natural tranquilizer.
You may have noticed that about an hour after eating drinks or foods with a large amount of sugar that you feel lethargic. This often triggers another round of eating more sugar-laden foods. Because sugary foods have become so associated with holidays and other celebrations, it can be very difficult to break this habit. However, if you realize that you are defeating your enemy by not eating these foods, you can find alternatives such as fruit and low-sugar crackers to ward off cravings for sugary foods.
Rule 3: Eat Lean Sources of Protein
Proteins are the building blocks of life and they are an essential part of your diet. You have probably read many conflicting stories about the value of protein in a weight-loss program, with recommendations ranging from 40 g to as many as 120 grams a day. Before deciding on the right amount of protein, it is important to understand the role it plays in your body.
Successful long-term weight controllers should eat relatively high levels of proteins for a number of reasons. Protein stimulates the release of the digestive hormone CCK, which in turn stimulates the release of neurotransmitters that make you feel satisfied and full.
Proteins stabilize your blood glucose levels, which also, regulates feelings of hunger. The complexity of protein molecules translates into slower digestion. This means your blood glucose levels remain more stable and you are less likely to feel hunger for a longer period of time. Proteins make you feel more satisfied than carbohydrates. It is important to spread your protein intake over the whole day, beginning with breakfast. Choose lean proteins that are low in fat for the most effective weight loss.
We suggest 70-100 grams of protein spread over the day. Good choices are egg substitutes (egg whites), buffalo steak (a low-fat alternative to beef), skim milk, fat-free yogurt, Special K cereal (11 g of protein), fat-free cottage cheese, chicken, turkey, or Boca burgers. ( continue on weight loss control 2)
