The Secrets of Long-Term Weight Control You Need To Know

Sunday, November 26, 2017

The Secrets of Long-Term Weight Control You Need To Know

The Secrets of Long-Term Weight Control You Need To Know. Now that the holiday season is over, many people may be noticing their clothes have gotten a little tighter around the waist and perhaps gained a few extra pounds from over-indulging. Some will have made New Year's resolutions to lose weight and some will have made the resolution to get more exercise. These are both great resolutions and easy to keep, as long as they are included as part of an on-going health routine.

The Background

We are constantly inundated with all the ads on television, radio, and in magazines and newspapers, about how 'this plan' or 'this product' or 'this new exercise routine' is the ideal way to lose weight. And what about all the reality shows of heavy people parading themselves in front of the cameras hoping this will be the way to loose those extra pounds. Let's face it. North Americans are preoccupied with their weight. Even though tens of billions of dollars are spent on weight loss products and services annually, North Americans are gaining weight faster than they're losing it, and the incidence of obesity is on the rise.

The problem is, many people who diet think weight-control methods are only successful if they lead to a rapid loss of weight. When the lost weight is regained, many dieters tend to blame themselves as a failure when it's actually the weight-control method they were using in the first place. Too many weight loss methods fail because they become unpleasant. Hunger, depression and a feeling of deprivation often occur while on a diet, which eventually can lead to eating binges, a return to previous habits, and weight gain. Often people find themselves gaining back all the weight they lost and more!

There is also a widespread belief that individuals can achieve any body weight, shape, or size they desire if they just diet and exercise enough. This could not be farther from the truth. People naturally come in all different shapes, weights and sizes and these factors can only be modified to a certain extent. No matter how hard a man may work out, he may never achieve that "washboard" stomach, and women need to realize many clothing models are very underweight. Most women would have to literally starve themselves to be that thin! Not a healthy option.

In order to be successful, enjoyable eating and exercise habits are needed to keep excess weight off and quick weight-loss methods don't change habits. Weight loss is only successful if it is safe, healthy, and prevents weight regain. A successful approach to weight-control focuses on healthy eating and exercise for a lifetime, rather than on and off dieting.

One program, which is gaining acceptance among consumers and health professionals in the United States and Canada, is called "Health at Every Size". According to Nancy L. Keim, a chemist with the USDA Agricultural Research Service, "The "Every Size" strategy, a health-centered rather than weight-centered program, may help chronic dieters reshape their thinking, shed unhealthy habits, adopt new patterns of eating, become more physically active, and increase their self-esteem."
The Secrets of Long-Term Weight Control You Need To Know
The program emphasizes strategies such as eating when you're hungry and stopping when you're full; accepting your body size; enjoyable physical activities; healthy eating behaviors; how to have a peaceful relationship with food; improved self-esteem; and social support networks. Although the program does not lead to weight loss in the short term, the program reduces a number of health problems related to obesity and can help children, men, and women achieve healthy eating patterns, a better quality of life, and improve long-term health.

Changes in diet and exercise most likely to be maintained are small, acceptable, and easy to implement steps. Focusing on being healthy instead of weight-loss. Eat a diet of fresh colorful vegetables and fruits, rich whole grains, raw nuts and seeds, unprocessed oils and fats, drug-free and free-range eggs and lean meats, and organic low-fat dairy products. Reduce (or eliminate) packaged and processed foods and incorporate fun activities into your day. These are the real secrets to long-term weight-control.

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Managing Long-Term Weight Control

1. Low-calorie portion controlled diet
Successful weight loss maintainers continue to act like recently successful weight losers for many years after weight loss. They do not believe in a transient change but a lasting change in lifestyle and dietary habits. We typically ask our patients to limit their carbohydrate intake during the daytime and eat between 1200 and 2000 calories each day. We have them weigh in once a week to make sure that their calorie/carbohydrate intake is not causing weight regain.

Often meal replacements are used to substitute for meals so there is fewer stimuli to eat more types of/ quantities of foods and a known carbohydrate/caloric intake is utilized. Diets that typically vary more lead to weight regain whereas diets that are simplified and restricted to less food types lead to improved weight loss and weight maintenance.

The National Weight Control Registry has indicated that people who keep 30 pounds or more off for six years typically have an average intake of 1400 cal. Obviously people with more muscle mass can eat more in this typically refers to men. Women, typically have less muscle mass and as result need to have less caloric intake.

2. Exercise
Exercise can be as simple as 3 1/2 hours per week or 2800 calories per week of physical activity. Patients who tend to keep weight off average 2500 calories per week for women and 3300 calories per week for men. Also limiting TV viewing time and limiting eating out to less than once a week seems to be beneficial.

The average American male watches 29 hours per week of television in the average American female watches 34 hours per week of television. There is a 25% risk of obesity for each two-hour block of sedentary activity done each day. Therefore it is important to get up and move. Body movement burns energy due to skeletal muscle use and it maintains physical fitness and decreases the risk of cardiovascular disease, obesity and diabetes.

Does exercise produce weight loss? The answer is yes as physical activity typically is shown to influence approximately 3% of total body weight in most studies. Also, the average weight loss per week of exercise alone is 1 pound. Brisk walking is the standard in all programs. A simple rule is some exercise is better than none and more is better.

There are many smart phone applications that can determine calories utilized when walking. Look for them as we often recommend to our patients to simply walk more. For those more fitness oriented, weightlifting or weight resistance exercises can be beneficial as this is the only way to build muscle mass or increase your metabolic engine. Always check with your doctor before starting any physical fitness program.

3. Behavorial Therapy
Self-monitoring is a basic behavioral technique to maintain weight loss. If there is no consistent monitoring there is typically no success. Set goals based on realistic baseline levels of activity and sedentary activity.

An initial goal of a 10% increase of activity will hopefully lead to achieving moderate intense activity of up to 3 to 5 sessions per week and 30 to 60 minutes per session. Increase positive behaviors by making a social commitment to friends and family that you are losing weight and for them to encourage you to stay committed. This will improve your motivation.

Know who, when, where, how long and with whom you need to keep associated with to maintain weight loss. Decrease stimulus cues that often increase eating behaviors. This could be as simple as spending less time in the supermarket or spending less time at the dinner table. Also, make it easy to exercise by keeping exercise clothing and footwear nearby exercise apparatus.

Change your environment, rearrange your schedule and get exercise equipment out of storage or from under the bed or out in the garage and put in a place where you will likely use it. Also decrease stress by doing breathing exercises or meditation. Those who join exercise clubs with their spouse have a higher adherence rate showing social support is important. Therefore try to be around others who lead healthy lifestyles and buddy up with a friend to help reach your health goals.

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Exercise And a Long Term Weight-Control Program

Exercise And a Long Term Weight-Control Program

Exercise is an important part of a successful long term weight-control program. It increases resting on metabolic rate, maintains lean body mass, and increases energy expenditure. It also allows the consumption of enough calories to supply the body with adequate nutrients as well as energy.

Caloric restriction alone can lead to malnourishment because the low - calorie diet may not contain sufficient vitamins and minerals, and chronic caloric restriction max eventually has serious health consequences. Dieting by itself reduces lean body mass and decreases resting metabolic rate, sometimes by as much as 30%.

During the initial stages of a starvation diet, 40% of the weight loss may be from lean mass. Most studies have shown that after one year, most weight lost through dieting alone is regained, and the dieter may become involved in a futile cycle of dieting and regained weight.

A single session of exercise causes little fat loss. However, regular training can make a substantial difference in the weight-control program. The expenditure of 300 calories during exercise, three or four times a week, can result in a less of 13 to 23 pounds of fat a year, provided the caloric intake remains the same. That may not seem like much weight to a crash dieter. However, the weight loss consists largely of fat and is not a combination of water, lean tissue, and fat which is what is commonly lost on most fat diets. Although dieting is drudgery, exercise is an enjoyable way to expend calories.

As fitness improves, exercise has a more potent effect on caloric utilization. A change in maximal oxygen consumption from 3 liters per minute to 3.5 liters per minute increases the ability to use calories by almost 20%. Exercise for weight control should center on long - term endurance activity for a minimum of 20 minutes.

Weight training has been suggested as an important component in a long - term weight - management program. Programs stressing caloric restriction cause decreases in lean body mass, negative nitrogen balance (i.e., body loses protein), and diminished muscle strength. Including weight training in the weight - reduction program helps spare lean body mass and maintain nitrogen balance. Also, improvements in strength between 17% and 22% have been reported in subjects who weight - trained during caloric restriction. Lean mass is the most important determinant of resting metabolic rate. Weight training increases or maintains lean mass in people on low -calorie diets.

Like endurance exercise, weight training has no effect on regional fat deposition (i.e. spot reducing is ineffective). Although the improved muscle tone that results from training usually makes a particular area of the body look better, the subcutaneous adipose layer that lies over the muscles is unaffected.

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