Genetics, physiology and molecular biology -- the high-tech hopes for reversing the so-far-unstoppable trend toward plumpness in America. According to the American College of Sports Medicine, 55%-60% of U.S. adults are overweight and 22% are obese. That's a 37% jump in just 12 years!
Amid science that's exceedingly complicated and often mystifying, the truth is it's only natural for us to be overweight because our culture is primarily sedentary and we eat big portions. That's not mysterious, it's inevitable. You don't need a degree in molecular biology to recognize the weighty consequences of super-size portions, feast-and-starve eating habits, lack of fiber, too much stress and simply being out of sync with our natural appetite controls.
As a registered dietitian and personal trainer, I see many young women hitting the same dietary brick wall. In reality, they know what to eat, but putting good choices into practice is the critical challenge. The most successful approaches to weight loss are built on small changes that produce big -- but not necessarily miraculous -- results over time. That's why I recommend re-programming your diet.
8 winning weight-loss strategies
1) CHANGE YOUR MIND. People who lose weight and keep it off not only eat right but think right. Fortunately, the right mind-set doesn't require brain surgery. "Intuitive Eating," a term coined by Evelyn Tribole, MS, RD, author of the book by that name (Tom Doherty, 1996, and Diane Pub., 1999), is a way to take charge of your weight by re-thinking your relationship with food. This involves several aspects: respecting your body, making peace with food, coping with your feelings without using food and enjoying physical activity. Most important is allowing your natural appetite to control your eating -- and ultimately your weight.
The first step is to listen first, then eat. Listen to your body. It will tell you what it needs: when to cat, what to eat and when to stop eating. Our bodies communicate in subtle ways, yet most of us are very good at ignoring the messages. Have you had enough, yet keep eating? Are you hungry? Or are you just eating out of boredom, for instant gratification, to relieve stress or because you're in a bad mood? The result: When you trust your body's natural ability to regulate itself, you'll feel terrific and lose weight.
Re-programming action plan
* Hone your listening skills and respect what your body is trying to tell you. Being mindful instead of mindless is the key to success.
* Customize your eating plan to rake into account your lifestyle, time schedule, hunger patterns, personality and even your craving for a Snickers bar. The more your diet firs your schedule -- the places you go, the things you do -- the more successful you'll be.
2) DIVIDE & CONQUER. Peeling off the pounds is no picnic. But if you know more about metabolism, you're ahead of the game. Insulin is the master regulator of the amount of glucose (sugar) in the blood. It is released by the pancreas and helps control how much glucose is burned for energy and how much is stored as bodyfat. So in theory, if you prevent insulin from spiking to high levels, you can avoid bodyfat deposition.
To keep the glucose-insulin balance in cheek and prevent fat storage, first combine a source of protein, complex carbohydrate and some healthy fat at each meal. Second, ear moderate amounts of foods at regular intervals throughout the day. Keep in mind that simple carbohydrates (those found in sweets, cookies, cakes, soft drinks) get absorbed quickly, causing blood sugar to zoom up. Your body responds by making more insulin. But too much insulin accelerates the conversion of excess calories into bodyfat. The solution is to opt for whole foods with complex carbohydrates such as whole-wheat bread, brown rice, vegetables and beans, along with whole fruits. These foods are rich in fiber, which slows their absorption, thus preventing a spike in blood sugar. When you combine complex and high-fiber carbohydrates, protein and some healthy fat with each meal and don't go too long without eating, you can lose weight while gaining strength and health.
One of the biggest roadblocks to weight loss is not eating enough! If you consume too few calories, your body thinks it's starving and signals your metabolism to slow down. To lose weight and build a healthy fir body, you've got to eat, and eating high-quality food frequently is your best bet.
Re-programming action plan
* Don't skip or skimp on meals.
* Eat five small meals a day, one about every three hours, You'll get a constant supply of the fuel and nutrients your body needs and avoid feeling overly hungry.
* Team up protein, carbohydrate and some fat at every meal.
* Watch portion sizes -- a serving is approximately the size of your palm or clenched fist.
* Plan meals and shop in advance to minimize the risk of making poor food choices.
3) WINNERS EAT BREAKFAST. Here's proof that breakfast helps beat the battle of the bulge. According to James Hill, PhD, a leading expert in weight control arid co-developer of the National Weight Control Registry *, successful losers have four things in common:
* Eating breakfast every day
* Eating a low-fat diet
* Weighing themselves weekly
* Keeping physically active (about one hour a day).
A healthy morning meal will limit cravings for high-sugar, high-fat snacks later in the day. Research shows that breakfast-eaters enjoy increased mental alertness, lower bodyweight, improved lifestyle and better health. In addition, people who consume a high-fiber cereal in the morning consume fewer calories at lunch, and breakfast-eaters have a higher intake of essential nutrients. Another good reason to eat breakfast is that you tend to store less fat when your total daily calories are spread out over smaller, more frequent meals than when you eat the same number of calories in fewer, larger meals. With all those paybacks, you can't afford to dash out the door on an empty stomach.
Re-programming action plan
* Don't skip breakfast to decrease your daily calorie intake; you won't lose weight, you'll lose essential nutrients that you won't be able to make up later, and you risk losing self-control.
* The right breakfast can help you manage your weight. Combine a serving each of carbohydrate, protein and fat.
* If you can't eat early, take a multivitamin, drink some water and pack a brownbag breakfast or protein bar, piece of fruit and milk.
* Established in 1993, the registry is a database that tracks the success of more than 3,000 people who have maintained at least a 30-pound weight loss for one year or longer. Overall, registry members have lost an average of 66 pounds.
4) FIBER UP TO SLIM DOWN. Fiber is great for weight loss because of its effect on insulin control, hunger and body-fat storage. Here's how it works: Carbohydrates are the primary fuel for the brain. The body quickly digests refined carbs, as found in white bread and cake, triggering a rapid rise in blood glucose levels. In response, the pancreas releases liberal amounts of insulin to mop up the excess glucose (with some of it likely stored as far). Yet just as quickly as blood glucose levels fall to the point where we may feel dizzy, the result is excessive hunger and we're driven to eat again.
Complex and lower-glycemic carbohydrates, on the other hand, are generally high in fiber. They don't elicit the same kind of spike-and-crash response. So, the first step in re-programming your fiber intake is to avoid sugar-laden processed fuods. Choosing moderate portions of pasta, bread and ready-to-eat cereal made from whole ground wheat is the second step. The third step is to increase your intake of veggies like broccoli, leafy greens, asparagus, cauliflower, cucumber and red bell pepper. They're low in carbs and won't spike your blood sugar.
Don't avoid starchy vegetables (like potatoes) completely. Just be sure to eat them with protein and a small amount of fat, which will slow the process of absorption and help you achieve your weight-loss goal.
Re-programming action plan
* Switch to whole-grain products to boost your fiber intake. You'll feel fuller longer, you'll tend not to overeat and you'll enjoy improved intestinal function. Fiber-rich foods are packed with nutrients that strengthen the immune system and reduce risk for heart disease.
* Replace refined carbohydrates like white bread, rice and pasta with higher-fiber carbs such as whole-wheat bread and pasta and brown rice.
