Weight Loss Tips
The primary challenge to weight loss is our habitual ways of thinking, and this is why Hypnosis works while most other programs fail. But beyond hypnosis there are a few principles which aide us when reducing weight. A friend of ours lists here a few of these.
Author Jason Wiseman
Whatever you read about losing weight it is always recommended you consider the opinion of your physician about any plan you begin.
HOW DO I REDUCE EXCESS WEIGHT ?
At the start, I would like you to understand that your body and mind are closely interconnected, and that your body has intelligence, and adapts to what you are doing.
Now, you're body eliminates fat relative to the difference in the number of calories you are eating and the rate at which your metabolism burns calories. Makes sense doesn't it ?
So to reduce weight we can either reduce the calories we eat or we can increase our metabolism, right ?
BUT HOW ?
First we need to appreciate how our body along with our unconscious mind sets our metabolic rate.
Principle 1 :
The body will adjust our metabolism to match it's average supply of calories.
If you always eat the same number of calories your body-mind will set your metabolism up to match the number of calories your eating. At that point you may not gain weight but are also likely not to reduce weight either, unless you are doing something more.
Your metabolism can only go so high.
If you eat more than your body can possibly use it will be forced to store some of it in the form of fat.
Principle 3 :
The body will try to anticipate it's needs.
By starving yourself you cause your body to think it may need to store energy in the form of fat for a future famine. So when you finally do eat that's just what it does. At that point eating almost anything will cause you to gain weight. It does this by using "principle 1" to drop your metabolism while you are starving yourself. And when you start eating again it does not immediately raise it back up, instead it averages out how you have been doing over the last 4 or 5 days or more during which it assumes you are still in starvation mode.
It does the same thing when you begin a fast. The first 4 or 5 days you will lose weight like crazy ! but just as abruptly it stops. After the 4 or 5 days, it finally realizes it cannot expect a regular supply of food, and the metabolism drops like a rock.
This all accounts for why it is so difficult to lose weight once we've gained it.
GAINING WEIGHT ?
There are some things we do unknowingly that are a prescription for gaining weight.
Look to situations where you made sudden changes in diet. For example: You've been eating pretty reasonably, when someone's birthday celebration comes along and you splurge. - OR - You eased yourself into a diet, but one day you decide you've had enough, and go back to eating normally. In both cases your body has not had time to adjust. And this is why most people end up gaining weight from dieting instead of losing.
SO, CAN'T I EVER EAT SPECIAL TREATS ?
If you think you can stare yourself all week, and splurge for one day, and lose weight, unless you are very lucky, your wrong. Your metabolism will be low and most of the calories will become fat. Instead you will need to gradually increased your calories to boost your metabolism but not more then you can possibly burn off in your daily activity. Although when you are eating normally slight fluctuations in calories do not result in weight gain like they may if you have been on a very low or strict calorie diet.
THEN HOW DO I LOSE WEIGHT ?
What usually happens when we diet ? First we are eating normally and go on a diet. In a week we have lost 4 or 5 pounds, but when we go off the diet we gain all the weight back and more. What if, instead, after losing the 4 or 5 pounds, we only increase our calories very gradually from day to day until we are again eating normally and make a point to exercise while doing this. Chances are, you will find that you have kept the original 4 or 5 pounds off !
VERY INPORTANT !
If you are not going to be able to increase your calories at a very slow rate day by day, then do not go on a diet that reduces calories too much ! Otherwise you will only be reducing your metabolism and making it much easier to GAIN weight. In which case it would be better go set a reasonable calorie intake for your age, gender, height, present weight, body frame, physical activities and hormones. But here is the general guideline for determining your ideal caloric intake.
Finding Your Ideal Caloric Intake for Healthy Weight Loss
WARNING: The human body cannot lose more than 2 pounds of actual body FAT per week. The rest will be lost in muscle tissue, organ tissue and water weight. Losing muscle tissue is counter- productive. It will slow your metabolism and will cause you to be able to eat even less when your diet is over.
To lose weight at the rate generally recommended as safe by the American Medical Association (2 to 3 pounds per week for men and 1 to 2 pounds per week for women), follow the steps outlined below.
Mark the number of pounds you want to lose each week Line C _______.
For each pound of fat you want to lose, you will need to reduce your weekly intake by 3,500 calories. To find the proper calorie amount for your ideal weight loss program, reduce the number of calories in your diet appropriate for the number of pounds you plan on losing each week (Line C).
For example, if you want to lose 2 pounds a week, reduce your total weekly caloric intake by 7,000 calories (2 X 3,500 = 7,000).
Record the total number of calories you need to reduce from your weekly diet to reach your weekly weight loss goal (number of pounds X 3,500) on Line D ______ .
Divide this amount by 7 for the number of days in the week (i.e., 7 divided into 7,000 = 1,000 calories). This 1,000 calories equals the amount you must reduce per day from your current daily calorie intake to lose 2 pounds per week.
For example, if your ideal daily maintenance intake (from Line B, Part 2) is 2,250 calories, to achieve 2 pounds of weight loss per week, your reduced daily calorie intake would equal 1,250 calories.
Mark your correct weight loss intake on Line E _____.
You now know that to achieve a 2 pound per week loss of weight, you must limit your food intake to 1,275 calories a day or less while maintaining your current exercise level.
Please Note :
Some functions of the immune systems requires fats. If you are at any risk of catching a cold (i.e. you have a family member with the flu), or you have a cold, or have some other condition that requires maximum immune function, DO NOT GO ON A DIET PHASE. Wait until you are completely recovered.
SO CAN I DO THIS EVERY WEEK ?
Remember it takes 4 or 5 days for your body to adjust. You may want to keep your eye on the weight scale each morning, before you eat, to learn how your body responds, since everyone is unique. Adjust your calorie intake so you are eating more each day but not so much that you gain weight. So you will instinctively know how much is O.K. to eat with each passing day. I have also noticed a lag when gaining weight. If I over eat one day it may not show up on the scale until two days later, keep this in mind. You may want to start your diet, and stick with it for the 4 or 5 days while your metabolism adjusts. By the end of that time you will have stopped losing weight, now it's time to start, gradually, increasing your calories with each day. So it is very unlikely you will be able to cycle through in just one week. There is also another consideration.
Your body has a memory just as you do ! If you do each diet phase too soon after the last one, your body learns to adjust the metabolism faster, and you will lose less fat when you suddenly reduce calories. I suggest you do a diet phase no more than once a month. You may even want to vary it from 4 weeks, to 8 weeks, to 6 weeks, etc. If your body learns a pattern it will anticipate your diet. It may even start lowering your metabolism before you diet. If you always diet every thirty days, your body will anticipate the diet and slow your metabolism even if you do not diet that day. In a way, you need to trick your body into losing weight.
IS THERE ANYTHING ELSE I CAN DO ?
There is certainly exercise and I will speak to that later but there are also several supplements that have a reputation for helping to keep the weight off when you start eating more, although it may not be necessary and we make no claims. You might want to check these out.
COMMON DIET AIDES :
Helps in ways, to many to mention
helps to reduce appetite
helps to promote the stable blood sugar levels
helps to stimulate your metabolism
helps to block some of the carbohydrates
we consume from being absorbed
-APPLE CIDER VINEGAR-
helps to correct and maintain the correct acid/alkaline (pH) balance of the gastro-intestinal tract
Chitosan helps to reduce absorption
of greasy fats (from hamburgers, mayo, fries) and starchy carbohydrates
helps to slow down the absorption of calories from fats and carbohydrates
-CLA (conjugated linoleic acid)-
helps to mobilize fat out of the body's fat cells and decrease the fat uptake
into those cells, while enhancing the body's ability to burn fat for energy
helps to increase the processing of calories after you eat, and may increase the rate at which you eliminate calories when you are not active by increasing your metabolic rate
helps to reduce the scavenging of needed calcium from your bones when dieting
helps to regulate and maintain sugar balance and energy
helps to boost thyroid function
helps by regulating and controlling blood sugar levels
Green Tea Extract
Helps to increase metabolism by increasing body temperature
Lipase helps to break down the fat
helps to reduce overeating due to stress and to lower destructive cortisol levels
-ZMA (zinc magnesium formula)\-
helps to offset the rise of cortisol in your body
DIGESTIVE ENZYME BLEND CONTAINING (helps digestion):
PROTEASE, AMYLASE, LIPASE, CELLULASE, SUCRASE, MALTASE, LACTASE, BROMELAIN, PANCREATIN, PEPSIN, PAPAIN, BETAINE HYDROCHLORIDE.
PRO-BIOTIC BLEND (helps digestion):
LACTOBACILLUS ACIDOPHILUS, E. FAECIUM, LACTOBACILLUSPLANTARUM, LACTOBACILLUS CASEI, LACTOBACILLUS BULGARICUS, BIFIDOBACTERIUM BIFIDUM, BIFIDOBACTERIUM INFANTIS.
Personally I use a lot of Welch's Concord Grape Juice since I read that mixing it with water, one third grape juice and two thirds water, and drinking it 30 minutes before eating helps prepare your metabolism to burn of the calories you will be eating. Don't use the Juices with corn syrup as does the frozen version of Welch's grape juice.
CHECK WITH YOUR DOCTOR
You may want to consult with your doctor to check your "Free T3" blood levels (Cytomel), This is a thyroid hormone that effects metabolism. If you are below normal you may want to consider hormone replacement therapy. T4 is sometimes used, but does not effect metabolism as does T3. You should only do this with your doctor's participation.
Hormones that keep your metabolism high can also be depleted by a restricted calorie diet. To help offset this you may want to use a good multi-vitamin & mineral supplement while you are dieting.
While you are talking with your doctor ask him for the ideal range of calories for your diet, the HIGH (above which you will gain weight) and LOW (below which your body cannot function properly). Keep in mind you will be at your lowest calorie intake for only 4 or 5 days, not enough time to suffer from many low calorie diets. Most of the month you will be eating quit normally. At the same time, be sure to drink at least 8 glasses of water a day.
When I lost 70 pounds in 7 months, I used a meal replacement shake for 2 of my daily meals. While this did help insure that I got proper nutrition, the real reason I used it was to easily measure the calories I was eating. Once I was at my high calorie intake, I put it aside and ate normally for all my meals until I entered the next diet phase at the first of each month.
As you increase calories, each days increase should not be the same in amount, but more in percentage of the previous days calories. In other words, instead of thinking you will increase by approximately 60 calories a day, think of increasing your calories by 2 % over the prior days calories (you pick the right % for you) . 60 calories is less likely to add fat when you are at your high point than it is at your low point.
HOW ABOUT EXERCISE ?
This is very important, but you do not have to run a marathon every day to be successful losing weight. The hormone Testosterone has been shown to help in losing fat.
While both men and women require testosterone to be healthy, men have more of this hormone than women. This may be why men find it a little easier to lose weight. However, fat creates chemicals that neutralize some of testosterone's effects in the body. Exercise can help to boost our testosterone levels for both men and women and break the vicious cycle. Exercise also builds our muscles which burn calories faster than most other tissues. Do not worry about becoming muscle-bound, your body will be converting both fat and muscle into energy when you diet and you will need to do some exercise just to rebuild muscle you may have lost.
You also do not have to buy a gymnasium. A good walk or aerobic program, like what's shown on the cable health channel, is excellent. I bought a band exerciser from www.smartgym.com for a little extra conditioning, it goes anywhere there is a door I can attach it to. Take your choice as there are many such exercise aides, to help if there is bad weather outside or you just don't want to get out.
Another consideration is proper digestion, and strong abdominal muscle help you body to move the food you eat on through your digestive system and out. This is important !
It can also make a difference when you exercise. It was found, in laboratory research, that people who do moderate exercise (like brisk walking) 20 minutes after they finish eating and continues for at least 20 more minutes will burn calories at a faster rate and for a longer period of time. Do not exert yourself to the point that your body stop digesting.
There may be a good explanation why this happens. If you were about to trek across a desert would you drink all the water in you canteen right away, and then set out. Or would save some and take only little sips along the way ?
Again your body has an intelligence ! If you haven't eaten for 4 or more hours you body thinks it may be facing a dessert, so even if you do a hefty workout it may boost your metabolism only a little and bring it back down soon after. But, if your getting a boost in blood sugar from just eating a meal (give it a little time to begin digesting) then it thinks you've got plenty of energy to support a higher metabolism. So, you get more calories burning for a longer time. Again, this is for moderate exercise, otherwise you risk stomach cramps because your stomach will stop digesting to support your muscle first.
Think of it, in the past, many people use to naturally go for a walk together after eating dinner. At least my family did, when I was a kid. This was a perfect way to keep away that lethargic feeling after eating a big meal.
I hope some of these insights I've gained over the years will be of some help you to reach your ideal weight. As always, should you feel that anything is questionable, please consult your doctor first.
GOOD LUCK & BE HEALTHY !