83A - Fit and Well Column for August 15th, 2004

83A - TITLE: "Weight Loss Tricks!"

Dear David and Trish,

Help! I've tried literally DOZENS of diets, and the result is always the same. I lose some weight (5 to 10 pounds), and then it just STOPS! And then I get discouraged, and put the weight right back on, PLUS!

I'm so frustrated that I'm ready to give up. Can you offer any suggestions?

Sincerely,

Eileen in Crownsville

Dear Eileen,

I understand COMPLETELY. Many people go through the same challenge, and end up just giving up on the idea of getting their weight under control. So you're not alone.

More than anything else, it's important NEVER to give up. Also, it is imperative that you change your perspective, and approach, to weight loss, and weight management.

A major error that most people make in their struggle to control their weight is seeing fat, and even food, as the enemy. Folks, it is NOT! As a matter of fact, in most cases your body is doing EXACTLY what it was designed to do… SURVIVE! Unfortunately, part of that preprogrammed survival strategy is storing away fat for the cold winter and hard times.

It's a good thing that the winters are not that cold, and the dinosaurs have given up chasing us (except on Public Television). So we're left with fat stores…. And no way to use them.

That being understood and accepted, we need to do two things… retrain the body NOT to be so quick to store fat, and change our LIFESTYLE to utilize the fat that IS stored. Easier said than done. Read on!

Ahhh…. The perfect solution! Instead of worrying about what and how much we eat, we "re-program" the body to simply burn more of the calories, WITHOUT additional work output. Impossible? No.

The focus needs to be what is called "basal metabolism". This is the level of caloric expenditure (burning) that takes place throughout the day and night, WITHOUT the benefit of exertion. If your basal metabolism stays low, you burn fewer calories. If it's high, you burn more. Many people complain that their metabolism is naturally low (I was one of those people). They site "genetic injustice" as the excuse for their overweight condition. Though this may be an explanation, it is NOT an excuse.

There are a number of ways to increase one's metabolism naturally. Here are some recommendations:

• Resistance Training. Not only will you burn calories by just doing resistance training, but even more importantly you also get the additional benefit of larger muscles burning calories more efficiently. Muscle has high energy requirements. Studies show that muscles are responsible for greater than 25 percent of calorie expenditure (even while sleeping). Further, adults that do not use resistance training may experience a 5-percent reduction in metabolic rate every decade of life.

• Choose the correct types of food. The chemical structure of foods plays a role in determining your BMR. Make sure your getting the correct intake of proteins and fiber. Proteins provide a higher energy burn than other foods. The American Dietary Association recommends that 10-15 percent of total calorie intake should be from proteins. Fish, chicken and turkey are great sources of protein. Fiber is important in the digestive process. It is recommended to consume 20-35 grams of fiber per day via vegetables, fruits, and whole grains.

• Cardiovascular activity. Yes, the good old fashioned "cardio" DOES help to raise the BMR The average adult will experience a 10 percent reduction in basal metabolic rate from early adult hood until retirement age, and an additional 10 percent after that. Eat the same, wear more of it! Cardiovascular activity helps counteract these changes.
• Reduce Stress! Stress often LOWERS the BMR. So relax, and burn more fat! Learn and employ stress-reduction techniques.

Both Trish and I have found that the most effective way to lose weight and KEEP IT OFF is to make lifestyle changes.

This is more than what you do… it is how you do it, and WHEN!

Here are some "tricks" that we have used ourselves to help manage our weight:

• Drink More Water! Enough water ensures that both digestion and metabolism are working at their full capacity. By drinking six to eight glasses of water (minimum) you can help curb your appetite. Water can fill you up so that you don't overeat. Also, when you are dehydrated, your body may signal you to eat when what it really requires is water. You hear "feed me", but the body is saying "water me!".

• Eat smaller (but more) meals during the day. Taking in the majority of the day's calories in one or two meals provides a jolt of insulin into the bloodstream, which sends a message to store calories as fat. By eating smaller meals more often, the insulin jumps are less of a jolt to the system. And you tend NOT to binge eat, to try to get rid of that "starving" feeling.

• Cut Down (or Cut Out!) Fast Food. Do you eat out everyday for lunch? Start to bring your lunch to work at least 4 days a week Even stopping by McDonald's (sorry Ronald!) twice a week can have a big impact on your diet. When you make your own meals, you know what's going into your food.

• Exercise! Exercise MUST be a part of your daily routines: When you're shopping, park your car far away from the store. Plan for this and do it EVERY time - especially in the cold weather! (The colder it is, the more calories you will burn.) Take the stairs instead of the elevator. Play a game of hide-and-seek with your kids. When you take the dog for a walk, make it a brisk walk, and find a cat to chase. Can you find some way to sneak in some exercise everyday? Look carefully at your routines and plan something that you don't mind doing. If you like it, chances are you will continue to do it.

• Cut Down on Snacks. Do you have a certain time of day that you just HAVE to snack? Fill your cupboard and refrigerator with low calorie snacks. Get rid of those high carbohydrate and sugary snacks.

Food, and eating, is one of life's greatest pleasures. It is sensuous, fulfilling, exciting, and meaningful. Don't turn it into a struggle…. Make it into a joy!

Be fit, and well!