Weight Loss & Diet Plans 2
Ideal weight or happy weight?
How much weight do you really need to lose?
Maybe you've been working on a return to the weight that you were in high school or your wedding day. But do you really need to go so low? Or can you weigh more than your ideal weight and still be healthy?
If you are overweight, losing just 10% of your body weight is linked to many health benefits, including lower blood pressure, cholesterol and blood sugar and reduce the risk of heart disease. This type of weight loss is easier to achieve and maintain in the long run.
Its weight "Set Point"
As the temperature of your body is programmed to stay around 98.6 degrees, the weight of your body is naturally regulated to stay within a range of 10% to 20%, says Thomas Wadden, PhD, director of the Center for Weight and eating disorders at the University of Pennsylvania School of Medicine. The weight range is known as the "point".
A complex set of hormones, chemicals and hunger signals help your body to keep your weight within this range, says dietitian Dawn Jackson Blatner, RD.
This is not just about your genes. Your eating habits and exercise can also help you determine your point.
"Overeating Marais internal regulatory system and, therefore, increases in point - it is much easier to do than down," says Wadden The body adapts to the increased weight "called" the point. ready to defend the new weight.
It is still possible to adjust the lowest rank. "With changes in healthy eating and exercise habits, you can reduce your point," said Labbe.
The solution to weight loss of 10%
Lose 10% of your body weight and keep it for six months to a year, helps the body to restore its point, note George Blackburn, MD, in his book, punch the Set Point: How to lose the last weight you want and keep it off.
When you lose a lot of weight at the same time establishing an internal struggle and hormones make you more hungry beak to the body tries to defend its comfortable range, says Wadden.
That's why experts recommend losing 10% to change their eating and exercise habits, and then maintain your new weight for a few months before trying to lose more. Your body will get the signal to lower its "set point" and get used to the new food choices, smaller portions, and regular exercise.
Labbe said he has seen people lose 10% of their weight "will start to realize how little weight loss health consequences very positive way ... They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce the medication. "
How much should I weigh?
Most people overestimate the amount of weight you can lose, which leads to frustration, Labbe said. To find your happy or healthy weight, Blatner suggests looking back at your history of weight in adulthood and identification of a weight that you were able to easily maintain.
How much should I weigh? Continued ...
Instead of focusing on the numbers on the scale, Blatner suggests setting behavioral objectives. "Eat breakfast every day, daily walks, eat more fruits and vegetables," he said. "When you set goals for behavior, which are easier to do and that make you feel good." Stick with these behaviors for 3-6 months and will become part of your life.
Depending on your current weight, eat about 10 calories per pound of nutritious foods (low-fat and fat-high protein, high in fiber), exercising regularly, and evaluate your weight after a month or two.
"His weight settle and generally lose 10%, and then reached a plateau, which is a good time to keep losing weight," says Wadden.
As you reach a healthy weight, you can go up to 12 calories per kilo.
Tips for successful weight loss
Here are some tips from Blatner for weight loss success:
Eat regular meals. People who eat regular meals consume fewer calories than those who eat at random.
Use a plate, sit down and enjoy your meal. People that eat smaller than those of the containers or eaten on the run, in accordance with Labbe portions.
Get at least 30 minutes of moderate physical activity every day.
How and what you eat makes a big difference. Enjoy normal portions of foods that are high in fiber (fruits, vegetables, whole grains) and lean or rich in protein low in fat is the secret to a feeling of satiety.
Think beyond the scale. Focus on the benefits of a healthy lifestyle rather than a given number
How much weight do you really need to lose?
Maybe you've been working on a return to the weight that you were in high school or your wedding day. But do you really need to go so low? Or can you weigh more than your ideal weight and still be healthy?
If you are overweight, losing just 10% of your body weight is linked to many health benefits, including lower blood pressure, cholesterol and blood sugar and reduce the risk of heart disease. This type of weight loss is easier to achieve and maintain in the long run.
Its weight "Set Point"
As the temperature of your body is programmed to stay around 98.6 degrees, the weight of your body is naturally regulated to stay within a range of 10% to 20%, says Thomas Wadden, PhD, director of the Center for Weight and eating disorders at the University of Pennsylvania School of Medicine. The weight range is known as the "point".
A complex set of hormones, chemicals and hunger signals help your body to keep your weight within this range, says dietitian Dawn Jackson Blatner, RD.
This is not just about your genes. Your eating habits and exercise can also help you determine your point.
"Overeating Marais internal regulatory system and, therefore, increases in point - it is much easier to do than down," says Wadden The body adapts to the increased weight "called" the point. ready to defend the new weight.
It is still possible to adjust the lowest rank. "With changes in healthy eating and exercise habits, you can reduce your point," said Labbe.
The solution to weight loss of 10%
Lose 10% of your body weight and keep it for six months to a year, helps the body to restore its point, note George Blackburn, MD, in his book, punch the Set Point: How to lose the last weight you want and keep it off.
When you lose a lot of weight at the same time establishing an internal struggle and hormones make you more hungry beak to the body tries to defend its comfortable range, says Wadden.
That's why experts recommend losing 10% to change their eating and exercise habits, and then maintain your new weight for a few months before trying to lose more. Your body will get the signal to lower its "set point" and get used to the new food choices, smaller portions, and regular exercise.
Labbe said he has seen people lose 10% of their weight "will start to realize how little weight loss health consequences very positive way ... They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce the medication. "
How much should I weigh?
Most people overestimate the amount of weight you can lose, which leads to frustration, Labbe said. To find your happy or healthy weight, Blatner suggests looking back at your history of weight in adulthood and identification of a weight that you were able to easily maintain.
How much should I weigh? Continued ...
Instead of focusing on the numbers on the scale, Blatner suggests setting behavioral objectives. "Eat breakfast every day, daily walks, eat more fruits and vegetables," he said. "When you set goals for behavior, which are easier to do and that make you feel good." Stick with these behaviors for 3-6 months and will become part of your life.
Depending on your current weight, eat about 10 calories per pound of nutritious foods (low-fat and fat-high protein, high in fiber), exercising regularly, and evaluate your weight after a month or two.
"His weight settle and generally lose 10%, and then reached a plateau, which is a good time to keep losing weight," says Wadden.
As you reach a healthy weight, you can go up to 12 calories per kilo.
Tips for successful weight loss
Here are some tips from Blatner for weight loss success:
Eat regular meals. People who eat regular meals consume fewer calories than those who eat at random.
Use a plate, sit down and enjoy your meal. People that eat smaller than those of the containers or eaten on the run, in accordance with Labbe portions.
Get at least 30 minutes of moderate physical activity every day.
How and what you eat makes a big difference. Enjoy normal portions of foods that are high in fiber (fruits, vegetables, whole grains) and lean or rich in protein low in fat is the secret to a feeling of satiety.
Think beyond the scale. Focus on the benefits of a healthy lifestyle rather than a given number
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