Wednesday, November 29, 2017

CH 1: WEIGHT LOSS TIPS

WEIGHT LOSS TIPS


Once you realize you are responsible for eating well and being active, weight loss will be easier. Here are answers to some myths on weight loss.

• Make sure you eat regularly. Skipping meals makes you ravenous and you are more likely to reach for high fat snack foods when you finally eat.

• Are you snacking without counting? Snacks can add up your calories quickly and lead to excess rolls around the waist.

• Often my clients will ask me how to lose weight in those “trouble spots”, usually tummy and thighs. Unfortunately, when you lose weight, you lose it everywhere, not in specific areas.

• Is your weight going up this winter? It’s very common for people to gain weight during the cold months and winter holidays. Find a dietitian to help motivate you on http://www.eatright.org/.

• During long winter months, if you find seasonal affective disorder (SAD) creeping up on you, you will need to fight the cravings for sweet and starchy foods. Call friends and make plans to be active together, keeping you committed to good health.

• Don't let your good sense leave you when faced with too-good-to-be-true claims. Even 100 years ago, claims of cure-alls and conspiracies to withhold conflicting evidence were recurrent scams.

• Losing excess weight may slow down metabolism temporarily. According to a recent study, your metabolic rate will return to normal once you reach your goal weight.

• If you feel like chocolate, buy a small piece of your favorite kind and enjoy. Chocolate cravings are common in 40% of females and 15% of males. Most of these people claimed that no other substance will stop their craving. We understand.

• Accept the fact you have to eat less if you lose weight. You need fewer calories to move a 160-pound body than a 220-pound body.

• Avoid fad diets. Those are scientifically untested eating plans that sharply restrict the kinds of food you eat while promising dramatic weight loss. Some have a link to a scientific fact, though they make claims that go way beyond the evidence.

• Some fad diets promise weight loss from the interaction of certain foods. This theory is a pure myth.

• Understand food labels on low fat foods: polydextrose, modified food starch, maltodextrins, xanthan gum and cellulose gel are carbohydrate-based fat replacers.

• Why are fat replacers necessary? They are used to contribute bulk, creaminess, thickening and stabilization that is normally supplied by fat itself.

• Understand food labels on low fat foods: Protein-based fat replacers are used in mayonnaise, salad dressings, baked goods and dairy products.

• Fat reduced peanut butter replaces fat with corn syrup solids. Calories are not necessarily lower.

• Place 10 tsp of sugar in a glass. That’s how much you’re consuming in a 12 oz can of soda. Now place 30 tsp of sugar in a glass. That’s how much you’re consuming in three 12 oz cans of soda.

• We know if you eat less and exercise more you lose weight. There is simply no reason to believe in metabolism boosters.


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