Chiropractor Redondo Beach CA | Weight Loss In Three Difficult Steps
01/12/2010 - Wellness and Diet - 17 Views
While the basics of weight loss aren't difficult to grasp, don't let anyone tell you that successful weight loss is easy. There are so many factors that go into what we eat, how we eat, and when we eat that the research on weight loss is a constantly growing field.
While scientists and doctors understand so much more about the factors that lead to obesity today than they did even 10 years ago, they still have no idea how to help people beyond telling them to diet. Of course, anyone who has tried to lose weight unsuccessfully will be happy to explain to doctors just how hard that is. Nevertheless, there are only three things you need to do if you are to successfully lose weight.
1. Eat Less. Not exactly brain surgery, is it? It's a simple biological equation. Intake less than you expend and you will lose weight as your body harvests available resources to make up the difference. The problems here are complex though.
First, many people have no idea just how much they do eat in a day. Tracking intake is a bore, under the best of circumstances. Unfortunately there is no way to avoid the need to track, so find a way that works for you and apply it religiously. Then, figure out where you can cut back without feeling too deprived.
Make better food choices while you are eating less and you won't feel quite so deprived. Fiber rich, healthy foods keep you full for longer and keep everything running well
2. Exercise More. Studies have shown that exercise alone is not enough. Not only do those who exercise to lose weight not see any significant weight loss, they frequently gain weight as they build muscle mass. This combination is so off putting that people quickly stop exercising.
Exercise must be combined with reduced intake to be effective. On top of the health benefits, reduced chances of heart disease, diabetes and more, exercise produces natural endorphins that make you feel good. Even better, you can eat a bit more and still lose weight.
Finally, for those who are successful at keeping off weight, exercise is a number one factor. A commitment of about 5 hours per week was seen in those that kept off their lost weight.
3. Stick With it for Life. That folks, is the hardest part of successful weight loss. People who keep the weight off have a lifelong commitment to their new weight and lifestyle. They weigh in at least once a week to prevent the pounds from creeping back unnoticed. They continue exercising regularly, several hours a week and they continue to eat what they should and as much as they should.
The reasons all this is so hard is that we are essentially hard wired to react to food the way drug addicts react to drugs. The brain itself develops specific reactions that feed our pleasure receptors when we eat things that aren't healthy, but are very tasty. Retraining the brain takes time, hard work and persistence, so hang in there, it does eventually get easier.
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