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Section Blog Hunger Why Can't I Lose Weight? - Part 1 : Make Some Simple Changes
Section Blog Hunger Why Can't I Lose Weight? - Part 1 : Make Some Simple Changes
| Why Can't I Lose Weight? - Part 1 : Make Some Simple Changes |
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| Written by Richard L. Lipman M.D. |
| Monday, 16 February 2009 00:53 |
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In the first part of this 2 part series about difficulty losing weight, I reviewed many of the reasons weight loss slows down. In this 2nd part you will see many of the techniques my patients have used to get the weight loss program started including:
It's suggested that writing down what you eat is an easy way to spot the extra foods.
• Controlling Portion Sizes.
Carelessness, boredom, and fatigue lead to eating f larger and larger S stick to the foods that offer easy portion control. Many containers of even low-calorie foods, hold more than a single portion. To determine the number of calories in the container when it is not a single portion (and this should scare you), multiply the number of calories per serving by the number of servings in the container. Forget about trying to determine calories per portion using grams or ounces; that can get too complicated. Most people recognize that a family-size bag of chips or cookies contains more than a single portion and then they assume that a smaller bag contains only a single portion. However, this may not always be the case! The medium-size packages are often misleading. If the package contains a single portion, eat just that amount. Better yet, seek foods that offer “natural” portion control. Moreover, frequently snacking prevents low blood sugar and ensures easier portion control. • Searching for Hidden Calories. Another common problem that contributes to stalled weight loss is “hidden calories.” These are the calories in high-calorie foods that people eat without even realizing they are doing it. A number of popular foods have hidden calories. Sometimes, the little things—not the large slices of cake—stall weight loss. Keep in mind that eating 100 extra calories per day can lead to a 10-pound weight gain in a year. In addition, burning off those extra 100 calories requires up to 30 minutes of nonstop walking. • Rereading the Food Labels. Foods that are “low-fat” do not necessarily mean they are desirable for someone trying to lose weight. To be sure, reread the label to determine the number of calories and carbs to be certain that they are equally “low.” Similarly, sugar-free, low-sugar or no sugar added does not mean that such foods are desirable or low in calories. Often these labels indicate that no sugar has been added to something that already contains sugar. • Lack of Physical Movement. You need you to do some lifestyle exercising. It might be about walking here and there, not taking the elevator, or walking the dog. In addition to that, we need to add some more exercise when the body’s metabolism naturally begins to slow. When faced with that problem, as little as 20 minutes of exercise a day can help you to break through the plateau and get the metabolism going again • Reexamining Your Vitamin and Mineral Supplements. After losing 20 pounds, some individuals develop certain mineral (potassium, magnesium, zinc, calcium, copper and selenium) deficiencies. Your body needs all of these minerals as co-enzymes to break down fat molecules. Most over-the-counter multivitamin supplements do not contain enough of these elements to make up for the deficiencies that you may be experiencing. Instead, consider specific mineral replacements containing potassium, magnesium, calcium, and zinc, such as zinc lozenges or calcium and magnesium pills. Quickly Spotting Problems: Write Down Everything You Eat for a Week Keeping a food diary for a week is a good way to determine whether or not you are unknowingly eating foods with hidden calories. Hidden calories can often be found in problem foods that are additives to a meal or drinks, or foods that on the surface might appear “healthy.” For example, the several tablespoons of olive oil, the wrong salad dressing, or a handful of nuts can quickly add up. If you drink coffee in the office, often sugar has already been added, which increases your caloric intake. Rarely do foods like burgers, fries, chicken nuggets, or pizza contain hidden calories, as their calories are obvious and their ingredients are easy to spot. Butter (not margarine) is another good example of a food with hidden calories at restaurants. High-protein bars and smoothies that are actually very high in calories are another common saboteur of well-intentioned dieters.. If you are truly following your customized menu and sticking to the three changes that you made based on your own diet secrets, you will overcome your set points and plateaus and your weight loss will eventually resume at one point. |
| Last Updated on Monday, 27 April 2009 18:14 |
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