Keeping the Weight Off Losing weight is the first step. Effect of degree of weight loss on health benefits. Obesity Research 3: SS. Skip directly to site content Skip directly to page options Skip directly to A-Z link.
Healthy Weight, Nutrition, and Physical Activity. Section Navigation. Facebook Twitter LinkedIn Syndicate. Losing Weight. Minus Related Pages. What is healthy weight loss? In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.
If you eat a carbohydrate-rich meal lots of pasta, rice, bread, or French fries, for example , your body releases insulin to help with the influx of all this glucose into your blood. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight.
To lose weight, the reasoning goes, you need to break this cycle by reducing carbs. Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.
But while our low-fat options have exploded, so have obesity rates. The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—and only modest amounts of meat and cheese. The Mediterranean diet is more than just about food, though.
Regular physical activity and sharing meals with others are also major components. Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts.
Stressed — find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath. Low on energy — find other mid-afternoon pick-me-ups.
Try walking around the block, listening to energizing music, or taking a short nap. Lonely or bored — reach out to others instead of reaching for the refrigerator. Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Pay attention. Eat slowly , savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes. Mix things up to focus on the experience of eating.
Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand. Stop eating before you are full. Permanent weight loss requires making healthy changes to your lifestyle and food choices.
To stay motivated:. Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need. Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.
Set goals to keep you motivated. Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated. Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating.
Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though.
Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol , which also prompt fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.
Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index BMI of overweight and obese children and adolescents.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day. Water loss during sleep can lead to people weighing less in the morning, while their bodies have also burned calories overnight. Learn more. Weight loss apps can help people reach their fitness and health goals. Learn more about which weight loss apps are available to download.
A recent review investigates the potential health benefits of time-restricted eating. The review examines both animal and human studies. This article explores the Galveston Diet, how it works, what to eat and avoid, the research behind it, and its benefits and drawbacks.
How to naturally lose weight fast. Medically reviewed by Daniel Bubnis, M. Science-backed ways to lose weight Takeaway While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. Science-backed ways to lose weight.
0コメント