Health for life

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Changing Diet and Behavior to Drive Weight Loss

Sunday, May 11, 2014

(Article first published as Changing Diet and Behavior to Fuel Weight Loss on Technorati.)

The reasons we gain weight and the path to successful weight loss are extremely complicated, as factors beyond diet and exercise can exert a significant influence on our body composition, hormones and the environment which surrounds us. Some of these factors are within our control while others are not. The key to permanent weight loss is to understand those events and behaviors which we can modify and learning to live within the confines of our external environment. Fortunately there are important steps we can follow each day to tip the scales toward weight loss success.

Friends and Family Influence Our Weight

Sustainable weight loss is not possible until we’re able to successfully control our lifelong habits and behavior which are responsible for the excess pounds. In many ways, these factors can be much more difficult to identify and change as they become part of the fabric of our day to day life. Friends and family can also have a significant influence on when we eat as well as the type of foods eaten.

The results of a study released by the University of Michigan examined the effect of peer pressure and behavior modification on female college freshman roommates. They found that roommates with a partner who weighed more than average were much less likely to gain weight over the course of their first year. On average, dorm mates with a heavier counterpart gained only one-half pound during the year while the typical gain was two and a half pounds for those with slimmer roommates.

Understanding the Social Impact on Weight Loss

Researchers suggest that the heavier roommate was much more likely to be on a reduced calorie diet or exercise routine and these positive weight reduction behaviors were adopted by the slimmer partner. Each roommate became more aware of the importance of diet and nutrition to prevent the dreaded ‘freshman 15’ and altered their lifestyle habits toward weight maintenance and reduction. There are a number of important behaviors you can adopt to assist your weight loss goal.

Set a Goal You Can Live With

The top reason people fail to achieve their target weight goal is they set an unrealistic number to reach. It’s much more important to focus on the lifestyle changes you need to make to drop weight rather than reaching for a number which is out of reach. Set an intermediate weight goal which may be mid way between your current weight and ultimate target. Successful weight loss is accomplished in steps as you allow your body time to metabolically adjust to each new weight plateau.

Reward Your Success

Since our childhood, we’ve been rewarded when we perform well and marching toward our weight loss goal is no exception. Treat yourself to a movie, or put some money aside for a larger purchase each time you mark a milestone. Make sure your reward is not food based so you don’t halt your forward progress. Small rewards along the way provide positive reinforcement to keep you on track to your ultimate achievement.

Get Help From Your Peers

Behavior which encourages healthy weight loss is socially contagious. We are subconsciously aware of the beneficial and negative habits of our friends, family members and peers. When our immediate circle of friends engages in activities which promote weight gain, we’re much more likely to follow suit and the pounds suddenly appear. Become a team leader and modify your diet and lifestyle habits toward healthy weight loss and others around you will follow.

Our behavior is constantly changing based on the influence of people around us along with environmental factors. Find friends with a common weight loss goal to provide yourself the opportunity to develop a healthy weight loss lifestyle. Take the initiative to lead your friends, family and peers toward a life which promotes sustainable weight loss.

Drink Water to Drive Weight Loss Results

Friday, April 25, 2014

(Article first published as Top Tips Can Deliver Weight Loss Results on Technorati.)

You may be surprised to find out that successful weight loss is better achieved by controlling the balance and timing of when you eat, and less about counting calories and working out at the gym. That’s not to say that overeating and developing couch potato characteristics will promote weight loss. It’s important to eat healthy proteins and fats, limit carbohydrates and avoid between meal snacks.

Food choices and meal timing have a major impact on our metabolism and the hormones that are in control of how fat is stored or burned for energy. You’ve made the decision to begin your weight loss journey, and that’s an important first step. The following tips will help you to work in concert with your body to naturally shed excess pounds.

Tip 1: Drink Water Before Meals

Drinking water right before eating can help you avoid overeating and provide your body with essential hydration to stimulate weight loss. The results of a study published by the American Chemical Association demonstrates that drinking two 8-ounce glasses of water before eating allowed aging participants to lose 44% more weight than those who didn’t follow the regimen. The study authors concluded that the results were due to the stomach filling effect of water that resulted in lower calories eaten at each meal.

In addition, research has shown that drinking water takes the place of other high calorie alternatives such as soft drinks and other sweetened beverages. And there’s another reason that water is so important to weight loss. Our body cells are more than 70% water and this critical fluid provides the primary means of removing toxins. Less water means more toxic buildup and the body responds by creating more fat cells to store our extra calories.

Tip 2: Eat 3 Balanced Meals a Day

Many people make the mistake of restricting calories too much when trying to lose weight. While watching calories is important, restricting calories below your survival threshold will make your best efforts futile. By supplying your body with 3 protein-balanced meals each day you keep your base metabolic rate high so you continue to burn calories evenly throughout the day. Restrict sugar and ined carbs and include a healthy protein option with each meal. And no between meal snacks, as this provides a source of energy between meals that will shut off the fat burning cycle.

Tip 3: Get Enough Sleep

One of the most difficult concepts to understand is how sleep can stimulate the release of body fat. Our body remains metabolically active during the overnight hours and needs a constant supply of energy to perform a wide variety of tasks. Anything that interrupts our sleep will slow or halt this critical process and leads to weight gain and disease. The two keys are to sleep in a totally dark room and stop eating at least 3 hours before retiring for the night.

People with the desire to lose weight will need to incorporate an arsenal of tools that will help them to reach their goal. Including water before each meal, making the right food choices and planning to get a restful sleep are important tips that will allow you to reach your permanent weight loss goal.

Top Stress Reducing Tips Drive Weight Loss

Monday, February 17, 2014

(Article first published as Assist Weight Loss With Stress Reduction Techniques on Technorati.)

Weight gain is accelerated by poor diet, lack of physical activity and stress. While most people understand the impact of food and exercise when beginning a weight loss program, most don’t consider stress as a significant factor. Stress exerts a powerful physiological effect that fuels abdominal fat storage and inflammation throughout the body.

Stress Leads to Inflammation and Weight Gain
Information published in the American Journal of Epidemiology shows that higher levels of stress result in more weight gain, and the pounds were more likely to be stored as dangerous belly fat. Stress hormones such as cortisol are released in response to unresolved situations, triggering inflammation and a systemic immune response as the body attempts to protect itself.

Unresolved stress drives weight gain through a variety of physical manifestations which alter metabolic function within our body. Stress reduction techniques and lifestyle changes are necessary to reverse the negative effects, and place healthy weight loss within your command.

Tip 1: Relax with Meditation and Yoga Techniques

Relaxation techniques are the most popular way to reverse the damaging effects that stress exerts on your body. Meditation and Yoga elicit the relaxation response which lowers cortisol levels and the cascade of deadly effects caused by continually elevated levels of the hormone. Combined with proper diet, relaxation techniques have helped many people to lose weight by stimulating the release of belly fat.

Tip 2: Kick Impulsive Eating Habits
People under stress tend to habitually gravitate toward unhealthy high carbohydrate junk foods which promote blood sugar surges and insulin resistance. This leads the way to metabolic diseases such as diabetes, excess calories and packing on weight around the abdomen. The best way to combat the munchies is to keep those uncontrollable foods out of the house, so temptation won’t get the best of you.

When stress overcomes your willpower, opt for carrots, nuts (limit to a handful each day), edamame, sunflower seeds or fresh water. Most of these travel well, so keep them with you when you’re away from home. Many times the hunger signal is really thirst, so always drink a large glass of water and wait a few minutes for the hunger cue to subside.

Tip 3: Eat at Home and Avoid the Drive Thru

When you’re feeling stress, the last thing you want to do is spend time in the kitchen cooking a healthy meal. Fast food is a staple for those feeling the effects of stress, as it offers a quick and easy sugar, fat and ined carb fix. Concentrate on family meals which emphasize reduced calories, plenty of fresh vegetables and protein with no processed or prepared foods that promote excess fat storage.

Tip 4: Incorporate Physical Activity into Your Daily Schedule
Regular physical activity is essential to your stress reduction program, as it reduces cortisol levels and promotes the conversion of stored fat to energy. It has also been shown to increase the release of important brain chemicals, lifting mood and boosting coping mechanisms. Try taking the stairs instead of an elevator or park at the far end of a parking lot. Aim for 20 to 30 minutes of exercise daily.

Stress is a critical factor which influences body weight and the ability to achieve your weight loss goal. Continual stress increases cortisol levels and drives systemic inflammation which will extinguish your best efforts to drop weight through healthy diet and exercise. Special relaxation techniques and diet tips designed to lower stress levels and eliminate unhealthy eating patterns will enable you to feel better about yourself and lose weight for improved health and quality of life.