Daily Archives: April 5, 2018

MORE WEIGHT LOSS MYTHS

Losing weight is hard work. People feel they have to count calories, endure hunger pangs, and work up a sweat. It’s no wonder so many give up and regain hard-lost pounds. The reason we are losing the battle of the bulge is that we have bought into some common myths about weight loss. Here are six and what to do instead.
#1 – The less vou eat, the more vou’ll lose. When you starve yourself your body engages a primitive response that compensates for starvation by making you overeat. Also, the brain slows down the metabolism to conserve calories and energy, so losing weight becomes harder and harder. Solution: never go on a diet. Instead eat foods that turn on your metabolism like omega-3 fatty acids, and foods that signal the hypothalamus to shut down the hunger for more food (protein, and nuts).
#2 – It doesn’t matter what kind of exercise vou do. as lona as vou exercise. Weight training not only protects against osteoporosis, but it raises the metabolic rate for up to 48 hours after you are done; whereas aerobic exercise raises the metabolic rate for only 1-2 hours after you are done. Aerobics are fine as a secondary exercise, but weight training should be primary.
#3 – You can control vour weight bv counting calories. A 100 calories of cookies are not the same as 100 calories of carrots. Food is not simply about calories. Everything you eat contains instructions for your DNA, your hormones, and your metabolism. Different foods contain different information. For example, the sugar in soda enters your blood rapidly, increasing insulin levels. Insulin is a hormone that promotes fat storage around the middle and raises inflammation levels in the body, which in turn promotes more weight gain. On the other hand, the same amount of sugar from kidney beans enters your blood more slowly. Because sugar is absorbed over time, your insulin levels remain stable and more calories are burned and fewer are stored.
#4 – Eating fat makes vou fat. Dietary fat does not correlate with excess body fat. Any weight-loss resulting from a low-fat diet is usually modest and temporary. All fats are not created equal. Good fats (omega-3 and monosaturated fats) can help you lose weight. Bad fats – include polyunsaturated vegetable oil such as corn and safflower and most saturated fat in meat and animal products such as butter – clog arteries and stimulate the appetite center. Ugly fat are trans fat often found in snack food and packaged baked goods. Good fats improve metabolism and help you burn fats. Saturated and trans fats turn off fat-burning genes.
#5 – Going low carb will make vou thin. Carbs are just as important as protein for log-term health and weight loss. They are the source of most vitamins, minerals and fiber in our diet. All the phytonutrients come from plants. These are key regulators of our health. Phytonutrients turn on the genes that help us burn fat and age more slowly. Eat complex cars; vegetables, fruit, nuts, seeds, and beans. Keep grains to a minimum. Eat low-glycemic foods as opposed to products where the fiber has been taken out.
#6 – it doesn’t matter what time vou eat. Don’t eat within 2 hours of going to bed, because your body needs time to digest and burn off you food. Eat throughout the day. Breakfast is most important.