Why is it so hard for me to diet?

Diets and weight loss are on the forefront of everyone’s minds these days, or so it seems. Every second advert on the television is related to some new weight loss pill, exercise regime or food delivery plan. But we all know that the only true way to lose weight is by doing three things: Restricting calories, eating regular size portions at spaced intervals, and making time for exercise that lasts at least twenty minutes three times a week, these three components are a must for success.  The idea is to adopt a lifestyle not just a temporary diet solution. Make choices that are easy to incorporate into your daily lifestyle and stick with it. Signing up for 5 days of boot camp every week might not be sustainable over the long-term, especially for families with children, likewise trying to fit an exercise class in everyday when you work ten to twelve hours might also be an unrealistic expectation. Look at your lifestyle and make plans accordingly. If you regularly find yourself on the couch for an hour in the afternoon commit to an exercise DVD during that time, if you have a dog and enjoy walking, commit to that three nights a week. Plan out your goals but make them realistic and a good fit for your lifestyle.

Preparing portions with small amounts of protein, fiber and a minimal amount of carbohydrate have been shown to maximize weight loss results.  Bread and carbohydrates can be the death of many a diet.  Try to limit the amount of calories from that food group, including rice and pasta, as everyone knows by now, a small amount is not going to do any harm but eating those in quantities can set you up for failure.  But what about our liquid intake?  Water, water, water – its not only cheap and accessible to the masses its also essential for our body to survive.  Water is important to everyone, most people however do not drink enough in any given day to keep themselves adequately hydrated and healthy.  Often water or dehydration is mistaken for hunger pangs. The recommended intake is at least 8 - eight ounce glasses a day, so switch that diet coke for a large water with lemon, and you will likely both feel and see the results: Including weight loss, clearer skin, and more energy.

There is an intriguing study from Researchers at Purdue University: They found that rats eating yogurt sweetened with saccharin later consumed more calories, gained more weight and put on more body fat than rats eating yogurt sweetened with glucose. Susan Swithers, PhD, and Terry Davidson, PhD, surmised that by breaking the connection between a sweet sensation and high-calorie food, the use of the synthetic sweetener changes the body’s ability to regulate intake. The saccharin eating rats consumed 5% to 10% more calories, gained 20% more weight and increased body fat by more than 5%.

Normally when we begin to eat, our metabolism increases. But the rats consuming the saccharin showed a much smaller rise in body temperature. All of these changes could help explain why obesity has risen as the use of synthetic sweeteners has increased. This article is in the February, 2008 issue of Behavioral Neuroscience, published by the American Psychological Assoc.

Reprinted from Pure Facts, the newsletter of the Feingold Association of the United States, Feingold.org

It isn’t just artificial flavoring or sweeteners causing obesity, the nation’s obsession with fast food doesn’t help. Despite claims to massive weight loss on fast-food restaurant diets, one can assume that most of us will gain weight if we stick to the high-fat, high-sodium fare offered at most fast food joints.  For instance: McDonalds Chicken Selects Premium Breast Strips are a whopping 660 calories, add these to a salad and you will still go over the recommended 500 calorie suggestion for a healthy lunch or dinner. How about a smoothie made by a chain smoothie restaurant, fruit has to be healthy right? Smoothie King’s blueberry heaven (20oz) has 320 calories per serving, with 64 grams of sugar and 259 grams of sodium, ouch!  The moral of this story is, moderation.  Everyone can enjoy these treats once in a while, just not all the time, especially if you are trying to drop a few pounds. Go to your favorite restaurants website, they all post their nutritional information there, pick meals that give you the satisfaction you desire but the low sodium and fat content that you need. 

 For more ideas on healthy and achievable weight loss results talk to Dr. Paul or Dr. Susan while you are having your next adjustment.  Call 303.674.1500 or email office@fontanachiro.com

Make an adjustment: Stay healthy ~ Be Happy!

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