Weight Loss, Calories In – Calories Out

April 19, 2017

The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.

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A View of Weight Loss

Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

Weight loss isn’t a linear event over time. -  When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.

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A calorie isn’t always a calorie. - Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).

Many of us don’t always eat simply to satisfy hunger. - We also turn to food for comfort or to relieve stress—which can derail any weight loss efforts before they begin.

Get Moving

The amount of exercise that aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight loss program.

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Lack time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout.

Remember: anything is better than nothing. Start off slowly with small amounts of physical activity each day. Then, as you start to lose weight and have more energy, you’ll find it easier to become more physically active.

Frisbee

Find exercise that you enjoy. Try walking with a friend, dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video games with your kids or going to the gym.

When You Eat – Tune In

We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV. The result is that we consume much more than we need. To practice “mindful” eating:

Pay attention while you’re eating.  Eat slowly, savouring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.

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Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat.

Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Don’t feel obligated to always clean your plate.

Control Emotional Eating

We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your   triggers can make all the difference in your weight-loss efforts. If you eat when you’re:

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Stressed – Find healthier ways to calm yourself. Try yoga, meditation or soaking in a hot bath.

Low on energy – Find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.

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Lonely or bored – Reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there’s people.

Take Charge of Your Food Environment

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• Cook your own meals
• Serve yourself smaller portions
• Eat early, weigh less
• Plan your meals and snacks ahead of time
• Don't shop for groceries when you're hungry
• Drink more water
• Limit the amount of tempting foods you have at home
• Cut down on Sugar
• Eat more fruit, veggies and fibre, and eat good fats not NO fats

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By understanding and then by applying these steps, you will be successful in your weight loss journey.

Don Harris B.A. CNN
Natural Choice Advisor
Calgary Co-op- Macleod Trail/Oakridge

 

 

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