The New York Times recently printed an article call "The Fat Trap" by Tara Parker-Pope. Perhaps it is a terrible thing for me to accuse Parker-Pope of inserting her own bias into her writing, because invariably I am about to do the same thing... Parker-Pope admitted that she has struggled both to lose weight and to keep it off. I believe, her struggle lead her to paint a bleak picture of the challenges of permanent, significant weight loss.
I would like to paint a rosier picture from my decade of weight-loss counseling. I have seen many men and women make permanent changes to their exercise and nutrition plans and accordingly, transform their bodies. I've seen the results in young, medium-aged and the elderly. I've watched people replace fat with lean, toned muscle. Here are some of the core principles these people have adopted into their lives:
1. Lose weight slowly (0.5 - 1lb per week).
2. Create awareness of what you eat and drink. Write it down, text yourself, whatever.
3. Preserve you muscles and build some new ones. Strength train at least twice a week.
4. Eat as soon as you wake up, then only thereafter when you feel hungry.
5. Get your beauty sleep. Research shows hunger hormones (ghrelin and leptin) can be out of control after just one night of sleep deprivation.
6. Manage your stress without reaching for a doughnut. This is a difficult one, but you'll be happier and healthier if you figure out some strategies (yoga, tai chi, deep breathing, going to your "happy place").
7. Get in touch with nature. Eat 2+ pieces of fruit AND 2+ cups vegetables every day.
8. Don't pig out. Eat small meals or snacks rather than the traditional breakfast, lunch and dinner.
9. Create bulk in your stomach. Eat plenty of fiber and drink lots of water. The combination is great for expanding food in your stomach and for feeling full longer.
10. Work with a Registered Dietitian. Take some pressure of losing weight off yourself and put it on a professional.
Good luck and happy losing!
Mark Thiesmeyer, MS, MPH, RD
mark@betterliving.biz
734-644-5483
Saturday, January 7, 2012
Subscribe to:
Posts (Atom)
