When we want to drop pounds we often think we have to make massive changes in our lives.
That thought alone is often enough to keep us stuck. We don't want to have to make these big, radical adjustments. Change can be scary and truth be told...it is hard to do.
It isn't will power, either. We are genetically programmed to follow routine. Oh there are some people who roll with change better than others. And there are areas that we may be okay with change and upheaval and other areas where the thought of change induces stress. And for most of us with weight loss challenges, changing our food and exercise routines seems like it is changing our entire lives. After all the time, energy and focus of our lives often revolves around food--the choosing, buying, preparing, cleaning up after on top of the eating of it.
To have weight loss success we do not have to make huge adjustments. In fact success is guaranteed if you focus on making small, small, small (did I say small?) changes that you can absolutely stick to.
How many times have you promised to "be good" and stick to this or that diet? And how many times did it work for a while, maybe a day or couple of days or even weeks...only to come crashing down on you because you just couldn't keep it up? That's what I thought.
That's because you tried to make too big a change. I know. I've done it too. Often.
That's why I finally declared I Refuse To Diet!!! And that made the difference.
Sure I've made changes in my eating, I make healthier choices more consistently. But I'm not perfect--and I don't have to be! And I didn't start off with radical shifts. I started off with a very small, laughably small change that I new would be simple to keep. In fact, it was so easy that part of me thought it wasn't worthy and it would take forever to lose the excess pounds! But I knew I had tried the other methods in the past and while I might have had short-term success it all came rebounding back like I had a homing beacon glued to my thighs.
So I started small. And it worked! So I added another small change. And so, and so on. In the process I have rebuilt my health; I lost almost 100 pounds in a single year; I can do more and more every day.
The irony was that when I thought 1-2 pounds a week was too slow and I had to find a faster way to lose weight, I stayed stuck as a morbidly obese person. Once I took the focus off the weight loss and instead focused on healthy choices (and deciding that I deserved a healthy body) the weight started to drop off.
Now when I hit a point where I am struggling, I go back to the basics. Where is my attitude and what small change can I make that I can stick to?
Showing posts with label obesity. Show all posts
Showing posts with label obesity. Show all posts
Tuesday, April 19, 2011
Thursday, February 24, 2011
Carbs Cause Obesity?
I got a comment, from a reader who wished to remain anonymous, in response to my post about a Vegan Lifstyle The reader claimed
"Excessive carbs, in the form of grains and/or legumes, are the cause, and not the cure, for obesity."
Sorry, but this is not accurate.
Of course eating too much food of any kind, even healthy foods like whole grains and legumes can cause us to be overweight. So can eating too much meat or even fruits and vegetables. However, eating complex carbohydrates (such as whole grains and legumes) does not cause obesity and they are an important part of a food plan that is geared for our optimum health and energy. Carbs have gotten a bad rap. They are an important source of fuel for our bodies and our brain.
Obesity is generally caused from excessive SIMPLE carbs, like found in white flour, sugar, processed foods.
Is it possible to become obese eating only healthy foods...sure...but you have to work at it because the healthier foods have fiber and bulk which makes you feel more full! If you stuffed yourself every day like it was Thanksgiving and sat around all day without moving your body, even if you only ate wonderfully healthy foods you would definitely have a weight issue.
Being healthy isn't about eliminating foods, it is about gaining control over your eating which is largely a mindset issue. It is also about getting our brain chemistry and hormones in balance, which when we make healthy food choices naturally follows.
I don't advocate saying you can NEVER have sugar, but by controlling our sugar intake (along with that of other simple carbs) and making conscious choices in our eating, we will actually reduce our cravings for these foods that taste good but have little or no nutritional value.
"Excessive carbs, in the form of grains and/or legumes, are the cause, and not the cure, for obesity."
Sorry, but this is not accurate.
Of course eating too much food of any kind, even healthy foods like whole grains and legumes can cause us to be overweight. So can eating too much meat or even fruits and vegetables. However, eating complex carbohydrates (such as whole grains and legumes) does not cause obesity and they are an important part of a food plan that is geared for our optimum health and energy. Carbs have gotten a bad rap. They are an important source of fuel for our bodies and our brain.
Obesity is generally caused from excessive SIMPLE carbs, like found in white flour, sugar, processed foods.
Is it possible to become obese eating only healthy foods...sure...but you have to work at it because the healthier foods have fiber and bulk which makes you feel more full! If you stuffed yourself every day like it was Thanksgiving and sat around all day without moving your body, even if you only ate wonderfully healthy foods you would definitely have a weight issue.
Being healthy isn't about eliminating foods, it is about gaining control over your eating which is largely a mindset issue. It is also about getting our brain chemistry and hormones in balance, which when we make healthy food choices naturally follows.
I don't advocate saying you can NEVER have sugar, but by controlling our sugar intake (along with that of other simple carbs) and making conscious choices in our eating, we will actually reduce our cravings for these foods that taste good but have little or no nutritional value.
Friday, February 4, 2011
Lose Weight Successfully: Get Enough Sleep, Be Less Hungry
This is part 2 of a series on the effect not getting enough sleep has on our efforts to lose weight successfully.
There is increasing evidence that insufficient sleep is directly linked to obesity and ailments such as diabetes. There has also been a lot of publicity about the direct relationship between obesity and diabetes, so even though I don't directly talk about diabetes much it is an important reason for us to achieve a healthy weight. Type 2 diabetes (formerly known as "adult onset diabetes") is much more common in people who are carrying too much body fat--no matter their age--then people in the "normal" weight range.
In addition to the diabetes connection, lack of sleep is also connected to heart disease, stroke and cardio-vascular issues. Bottom line is we have got to get enough sleep to be healthy! I know it seems obvious, but we tend to push ourselves thinking that giving up on sleep is our only option...that if we just get a little less sleep we will get more done, provide a better life for our families, make more money, etc. Truth is, if we become ill we will be LESS benefit to our family, COST them money and we will have LESS TIME with them--certainly less QUALITY time and possibly be LOST TO THEM FOREVER.
If that isn't enough, how about this: lack of sleep makes us hungrier!
Sleeping is actually a way for our body to regulate our appetite via hormones. When we don't get enough sleep the hormone that helps us feel satiated (leptin) is depressed. At the same time the hormone that stimulates our appetite (ghrelin) is increased.
Missing an hour or two once in a while is probably not going to make you obese. But chronically shorting yourself on sleep can. What's even scarier to me is that just 2 nights of shorting yourself of sleep can have this effect. I remember pulling all-nighters (often) and getting 4-5 hours of sleep a night for years, punctuated with nights of 10-12 hours sleep, but those short nights set me up for major health problems. Of course I didn't know that at the time, I felt I had to get the project done--whether it was for school or work--and feeling a bit tired was a small price to pay for the rewards I would receive.
Boy, was I wrong! I don't think anyone ever built a monument to someone because they missed sleep to get a project done on time.
A third hormone is also at play--adiponectin also helps regulate our body fat. When this hormone level falls (which happens with sleep deprivation, especially in Caucasian women) our blood sugar gets out of whack, our metabolism slows, and our cholesterol and blood pressure levels get out of balance.
Finally, the hormone melatonin is also affected by lack of sleep. This is especially important to those of us on a weight loss journey since studies have already demonstrated that healthy melatonin levels help us maintain a healthy weight.
Numerous studies are now showing that getting ample sleep on a regular basis is essential for our reaching and maintaining a healthy weight.
Truth is, sleep is something that benefits our brains, our bodies and our emotions. When we are exhausted we don't feel good, we are less apt to believe we can positively impact our lives. Because our body's chemistry is out of whack it is harder for us to maintain the positive mental attitude we need to lose weight and we will reach for foods and drinks that give us artificial energy. Unfortunately that backfires on us in the long-run and we feel even more tired, so we grab more stimulants in the form of sugar or caffeine which just gets us even more out of balance and more prone to being overweight.
So put your health first and get some sleep.
If you aren't getting restorative sleep because of some other issues like insomnia or sleep apnea, if you feel tired even though you regularly are "asleep" for 8 or more hours a night--see your doctor. There are therapies that can help. Sometimes a medical condition can keep us from sleeping and that condition may be made worse by being overweight--or may be actually cured by losing weight, but we may need some help to break the cycle enough to get the sleep we need so we can have healthy hormone levels and body and brain chemistry that will aide us in getting a positive mindset about losing weight.
There is increasing evidence that insufficient sleep is directly linked to obesity and ailments such as diabetes. There has also been a lot of publicity about the direct relationship between obesity and diabetes, so even though I don't directly talk about diabetes much it is an important reason for us to achieve a healthy weight. Type 2 diabetes (formerly known as "adult onset diabetes") is much more common in people who are carrying too much body fat--no matter their age--then people in the "normal" weight range.
In addition to the diabetes connection, lack of sleep is also connected to heart disease, stroke and cardio-vascular issues. Bottom line is we have got to get enough sleep to be healthy! I know it seems obvious, but we tend to push ourselves thinking that giving up on sleep is our only option...that if we just get a little less sleep we will get more done, provide a better life for our families, make more money, etc. Truth is, if we become ill we will be LESS benefit to our family, COST them money and we will have LESS TIME with them--certainly less QUALITY time and possibly be LOST TO THEM FOREVER.
If that isn't enough, how about this: lack of sleep makes us hungrier!
Sleeping is actually a way for our body to regulate our appetite via hormones. When we don't get enough sleep the hormone that helps us feel satiated (leptin) is depressed. At the same time the hormone that stimulates our appetite (ghrelin) is increased.
Missing an hour or two once in a while is probably not going to make you obese. But chronically shorting yourself on sleep can. What's even scarier to me is that just 2 nights of shorting yourself of sleep can have this effect. I remember pulling all-nighters (often) and getting 4-5 hours of sleep a night for years, punctuated with nights of 10-12 hours sleep, but those short nights set me up for major health problems. Of course I didn't know that at the time, I felt I had to get the project done--whether it was for school or work--and feeling a bit tired was a small price to pay for the rewards I would receive.
Boy, was I wrong! I don't think anyone ever built a monument to someone because they missed sleep to get a project done on time.
A third hormone is also at play--adiponectin also helps regulate our body fat. When this hormone level falls (which happens with sleep deprivation, especially in Caucasian women) our blood sugar gets out of whack, our metabolism slows, and our cholesterol and blood pressure levels get out of balance.
Finally, the hormone melatonin is also affected by lack of sleep. This is especially important to those of us on a weight loss journey since studies have already demonstrated that healthy melatonin levels help us maintain a healthy weight.
Numerous studies are now showing that getting ample sleep on a regular basis is essential for our reaching and maintaining a healthy weight.
Truth is, sleep is something that benefits our brains, our bodies and our emotions. When we are exhausted we don't feel good, we are less apt to believe we can positively impact our lives. Because our body's chemistry is out of whack it is harder for us to maintain the positive mental attitude we need to lose weight and we will reach for foods and drinks that give us artificial energy. Unfortunately that backfires on us in the long-run and we feel even more tired, so we grab more stimulants in the form of sugar or caffeine which just gets us even more out of balance and more prone to being overweight.
So put your health first and get some sleep.
If you aren't getting restorative sleep because of some other issues like insomnia or sleep apnea, if you feel tired even though you regularly are "asleep" for 8 or more hours a night--see your doctor. There are therapies that can help. Sometimes a medical condition can keep us from sleeping and that condition may be made worse by being overweight--or may be actually cured by losing weight, but we may need some help to break the cycle enough to get the sleep we need so we can have healthy hormone levels and body and brain chemistry that will aide us in getting a positive mindset about losing weight.
Thursday, February 3, 2011
Weight Loss Challenge: Lack of Sleep
Sleep is an important component to our having healthy bodies. We all know that. We realize that we function better when we have had ample sleep, when we don't feel the need to pump our bodies full of sugar and caffeine just to keep our eyelids open. But did you know that lack of sleep is a big challenge to our weight loss success?
Researchers are pretty much convinced that the facts that we are getting less sleep and weighing more are related and not merely coincidence. According to a study reported in 2008 there are direct associations between sleep loss and an increased risk of both obesity and diabetes.
Maybe sleeping in isn't such a bad thing after all!
Whether your lack of sleep is because you are trying to fit more into a day that doesn't get any longer (I used to say if I could just give up eating & sleeping maybe I could get it all done--ha!) or you have a sleep disorder like insomnia or sleep apnea, or maybe because you wake up a lot because you are peri-menopausal your body is not getting the restorative benefits it needs from sleep. Notice the word "rest" within "restorative"...while we sleep our body rests and allows it to maintain health and wellness and to heal itself.
Sleep apnea is one of the major causes of lack of sleep. As women, we are more apt to experience sleep apnea after menopause. Interestingly that is also a time when many women gain weight. Sleep apnea appears to be much more widespread than anyone previously thought--many people with the disorder actually are undiagnosed.
Changing your sleep pattern by staying up late or getting up early affects your natural circadian rhythm. Our hormones rise and fall in rhythms throughout the day and night and key hormones Melatonin, cortisol and testosterone are time-based. By shifting our schedules we interrupt our natural hormone balance and that can cause weight gain.
Tomorrow I'll go into more about how lack of sleep negatively impacts our blood sugar and can make us hungrier!
Until then, have a great day and get a good night's sleep!
Researchers are pretty much convinced that the facts that we are getting less sleep and weighing more are related and not merely coincidence. According to a study reported in 2008 there are direct associations between sleep loss and an increased risk of both obesity and diabetes.
Maybe sleeping in isn't such a bad thing after all!
Whether your lack of sleep is because you are trying to fit more into a day that doesn't get any longer (I used to say if I could just give up eating & sleeping maybe I could get it all done--ha!) or you have a sleep disorder like insomnia or sleep apnea, or maybe because you wake up a lot because you are peri-menopausal your body is not getting the restorative benefits it needs from sleep. Notice the word "rest" within "restorative"...while we sleep our body rests and allows it to maintain health and wellness and to heal itself.
Sleep apnea is one of the major causes of lack of sleep. As women, we are more apt to experience sleep apnea after menopause. Interestingly that is also a time when many women gain weight. Sleep apnea appears to be much more widespread than anyone previously thought--many people with the disorder actually are undiagnosed.
Changing your sleep pattern by staying up late or getting up early affects your natural circadian rhythm. Our hormones rise and fall in rhythms throughout the day and night and key hormones Melatonin, cortisol and testosterone are time-based. By shifting our schedules we interrupt our natural hormone balance and that can cause weight gain.
Tomorrow I'll go into more about how lack of sleep negatively impacts our blood sugar and can make us hungrier!
Until then, have a great day and get a good night's sleep!
Thursday, March 26, 2009
Obesity Society: Obstacles to Weight Loss
I didn't know there was such a group, but apparently there is indeed an "Obesity Society". They met in Phoenix in February and during the conference researchers from the Center for Obesity Research and Education at Temple University in Philadelphia presented the results of a study about the obstacles we face in our efforts to lose weight.
One of the conclusions they came up with is that obese women may have more obstacles than women who are simply overweight. Gee, ya think?
This study appears to have been focused upon activity levels and it included overweight and obese women as well as "normal" and underweight women. The trial period was followed up a year later.
What the study boiled down to was that we set up the obstacles in our own minds, more than there being some outside influence preventing us from losing weight. Sounds familiar, doesn't it?
When we set up these barriers for ourselves they may actually undermine our efforts--even when we are filled with the best intentions.
Some of the examples that were given for obese women to NOT exercise were
So what can you do to avoid this trap?
One of the conclusions they came up with is that obese women may have more obstacles than women who are simply overweight. Gee, ya think?
This study appears to have been focused upon activity levels and it included overweight and obese women as well as "normal" and underweight women. The trial period was followed up a year later.
What the study boiled down to was that we set up the obstacles in our own minds, more than there being some outside influence preventing us from losing weight. Sounds familiar, doesn't it?
When we set up these barriers for ourselves they may actually undermine our efforts--even when we are filled with the best intentions.
Some of the examples that were given for obese women to NOT exercise were
- Feeling self-conscious about how they looked while exercising
- Feeling like they lacked self-discipline
- Hating to fail so they didn't even try
- Minor aches and pains
- Felt like they were too overweight to exercise
So what can you do to avoid this trap?
- Start of slowly so that you minimize aches and pains...let's get real...when we are obese we have minor aches and pains all the time! Realize that one of the best ways to get rid of these is to drop the excess pounds.
- Talk to your doctor to be sure there is no reason that you cannot exercise at least moderately.
- Start with 15 minutes a day so you set yourself up to succeed! If 15 minutes is too much all at once then start with 5...the key is to start!
- Tell yourself (affirm) that you have self-discipline and that you are open to being more active. You have to change your mindset about your activity level--what you are capable of and willing to do.
- Exercise at a place where there are other larger sized women if you are self-conscious. Or move around your own home or apartment.
- Get support! It could be a friend...or it could be here on this blog!
Thursday, February 26, 2009
Weight Loss Success Calories NOT Key
It is not the number of calories you eat versus expend that is the most important measure of success for losing weight.
While reducing calories taken in and/or increasing the number of calories you burn is part of the equation--it is not the be-all to end-all.
This is my story--and I'm sticking to it--despite a federal study that claims otherwise.
This study followed people for 2 years (which for a dieter is an eternity) and found that whether the diet was low-fat or low-carb or high-protein did not matter...it wasn't the kind of diet that had the effect. The participants who had the greatest success, no matter what type of diet they were on reduced their caloric intake--and stuck with it.
Ah-ha! That is the key then, the sticking to it part!
Even in this study they note that the participants had trouble sticking to the plan--and weight lost was modest for most!!!
I've heard the calories in vs calories out theory since I was in high school. As a competitive athlete who worked out several hours a day and who did not eat a lot of food--and yet was still considered overweight--it just didn't make sense.
I knew in my heart there was more to it than simple math or physics!
Eating, body image and weight loss are emotional issues. And, defying all logic, it is quite possible for us to "hold on to" fat even if follow the mathematical equation.
This is why programs that include some sort of counseling or peer support have much greater results than diets that are simply following some eating rules.
With support, it is much easier to make the permanent life-style changes that are required to have permanent weight-loss results.
And to make the changes in our behavior we have to change what is going on in our heads first.
Bottom line, get your head 'in the game', decide that you are worth it, decide that you can achieve it, get some support, and every day take the action steps to get you to your health goals.
While reducing calories taken in and/or increasing the number of calories you burn is part of the equation--it is not the be-all to end-all.
This is my story--and I'm sticking to it--despite a federal study that claims otherwise.
This study followed people for 2 years (which for a dieter is an eternity) and found that whether the diet was low-fat or low-carb or high-protein did not matter...it wasn't the kind of diet that had the effect. The participants who had the greatest success, no matter what type of diet they were on reduced their caloric intake--and stuck with it.
Ah-ha! That is the key then, the sticking to it part!
Even in this study they note that the participants had trouble sticking to the plan--and weight lost was modest for most!!!
I've heard the calories in vs calories out theory since I was in high school. As a competitive athlete who worked out several hours a day and who did not eat a lot of food--and yet was still considered overweight--it just didn't make sense.
I knew in my heart there was more to it than simple math or physics!
Eating, body image and weight loss are emotional issues. And, defying all logic, it is quite possible for us to "hold on to" fat even if follow the mathematical equation.
This is why programs that include some sort of counseling or peer support have much greater results than diets that are simply following some eating rules.
With support, it is much easier to make the permanent life-style changes that are required to have permanent weight-loss results.
And to make the changes in our behavior we have to change what is going on in our heads first.
Bottom line, get your head 'in the game', decide that you are worth it, decide that you can achieve it, get some support, and every day take the action steps to get you to your health goals.
Tuesday, January 27, 2009
Get Your Head in the Game
This is one of my favorite sayings...and it is true for just about anything that you want to do in life. It refers to your mindset.
It is "the secret" to success!
You must first and foremost make a decision that you are going to do something, whether it is to lose weight, increase your fitness level, quit smoking, get off sugar or caffeine, or learn something new. It doesn't really matter what "it" is--you CAN achieve it as long as you truly commit to it.
It seems like losing weight is harder than some other things to commit to. That is true--if you let yourself believe that. If, on the other hand, you choose to believe that it is about attitude and choice and it is no different from any other choice then you will have an easier time.
If you do not believe in your heart, soul, the very core of your being that this time you can be successful at achieving your goal, then you probably won't be.
That doesn't mean you are destined to be obese for the rest of your life! It means that your work must start with getting your head in the game. Working on the mental and emotional attitude first. Then you can work on the foods themselves!
It is "the secret" to success!
You must first and foremost make a decision that you are going to do something, whether it is to lose weight, increase your fitness level, quit smoking, get off sugar or caffeine, or learn something new. It doesn't really matter what "it" is--you CAN achieve it as long as you truly commit to it.
It seems like losing weight is harder than some other things to commit to. That is true--if you let yourself believe that. If, on the other hand, you choose to believe that it is about attitude and choice and it is no different from any other choice then you will have an easier time.
If you do not believe in your heart, soul, the very core of your being that this time you can be successful at achieving your goal, then you probably won't be.
That doesn't mean you are destined to be obese for the rest of your life! It means that your work must start with getting your head in the game. Working on the mental and emotional attitude first. Then you can work on the foods themselves!
Friday, December 12, 2008
Am I Fat Because of My Genes?
Yet another study has come out blaming our being fat on genetics.
I used to take some comfort in these studies. It took away some of the pressure and responsibility--it allowed me to continue to be obese. After all, it must be in my genes!
Never mind that no one had ever done a genetic test on me--I didn't actually know whether or not I carried this or that gene. I simply chose to presume I did.
Why? It allowed me to be a victim, to not take responsibility for my own body and my own health.
OK, so even if I have the gene that gives me a greater chance at being fat...it does not guarantee that I will be fat. The gene itself living in my DNA does not make me fat...any more than having the cancer gene means we will develop cancer. We may have a greater chance of developing these conditions because of the gene, but it is not a foregone conclusion.
In all things, we still have CHOICE! Hurray for that!!!
Choice takes us out of the victim role and EMPOWERS us in our lives.
I have learned that a positive attitude combined with portion control and moderate exercise allow me to be a healthy, happy individual. One who has lost 100 pounds, to boot!
I used to take some comfort in these studies. It took away some of the pressure and responsibility--it allowed me to continue to be obese. After all, it must be in my genes!
Never mind that no one had ever done a genetic test on me--I didn't actually know whether or not I carried this or that gene. I simply chose to presume I did.
Why? It allowed me to be a victim, to not take responsibility for my own body and my own health.
OK, so even if I have the gene that gives me a greater chance at being fat...it does not guarantee that I will be fat. The gene itself living in my DNA does not make me fat...any more than having the cancer gene means we will develop cancer. We may have a greater chance of developing these conditions because of the gene, but it is not a foregone conclusion.
In all things, we still have CHOICE! Hurray for that!!!
Choice takes us out of the victim role and EMPOWERS us in our lives.
I have learned that a positive attitude combined with portion control and moderate exercise allow me to be a healthy, happy individual. One who has lost 100 pounds, to boot!
Friday, August 15, 2008
Feeling Satisfied and Full While Losing Weight
So many times when we are trying to shed a few (or more than a few) extra pounds, we stumble because we don't feel full. Or even if "full" we aren't feeling satisfied.
One of the reasons for that is typically a "dieter" will not eat enough fat. Sounds funny, but it is important to eat some fat, of the right kind, if you want to lose fat--especially long term.
A brand new 2008 study supports this--but goes into more detail about the types of fats we need to ingest to feel that fuller, satisfied feeling. It is important to take omega-3 fatty acid supplements. This is true whether you want to lose a little weight or are morbidly obese.
I find this especially interesting as women in particular have targeted low-fat eating as the idea, when for a woman's chemistry, she actually needs proportionately more fat than a man does to maintain ideal health.
This study documents that the omega-2 fatty acids help control hunger "signals"...hmmm, I think that could also be cravings perhaps? And lasts at least two hours after the meal is eaten, so it isn't just the immediate post-dining sense of fullness.
How do you know that you are getting enough fat, and the right kind...in the study they suggest at least 1,300 mg per day. Where do you get it--well you could eat a lot of fish. But make sure it is wild caught. Were the waters where it was caught clean? And what if you don't want to eat that much fish? You could go with canned. Still have the clean water question, and I had a friend who got mercury poisoning from eating too much canned tuna!
So if eating enough fish is too challenging--which for me it is, and I actually LIKE fish, but I live in Colorado...not known for oceans...try supplements. I caution about supplements because they currently are not regulated. There are some good ones out there, but a lot of them could be ify at best.
So I consulted with a friend of mine, Dr. Linda Larson about what supplements to use. She gave me a great education on supplements and how they should be tested for efficacy, safety, consistency and quality. Most companies don't do that, she told me.
Stay tuned to hear the recommendations made by Dr. Linda Larson--because I'm going to share them tomorrow!
(study reference: Parra, Ramel Bandarra, Kiely, Martinez, Thorsdottir, June 14, 2008)
One of the reasons for that is typically a "dieter" will not eat enough fat. Sounds funny, but it is important to eat some fat, of the right kind, if you want to lose fat--especially long term.
A brand new 2008 study supports this--but goes into more detail about the types of fats we need to ingest to feel that fuller, satisfied feeling. It is important to take omega-3 fatty acid supplements. This is true whether you want to lose a little weight or are morbidly obese.
I find this especially interesting as women in particular have targeted low-fat eating as the idea, when for a woman's chemistry, she actually needs proportionately more fat than a man does to maintain ideal health.
This study documents that the omega-2 fatty acids help control hunger "signals"...hmmm, I think that could also be cravings perhaps? And lasts at least two hours after the meal is eaten, so it isn't just the immediate post-dining sense of fullness.
How do you know that you are getting enough fat, and the right kind...in the study they suggest at least 1,300 mg per day. Where do you get it--well you could eat a lot of fish. But make sure it is wild caught. Were the waters where it was caught clean? And what if you don't want to eat that much fish? You could go with canned. Still have the clean water question, and I had a friend who got mercury poisoning from eating too much canned tuna!
So if eating enough fish is too challenging--which for me it is, and I actually LIKE fish, but I live in Colorado...not known for oceans...try supplements. I caution about supplements because they currently are not regulated. There are some good ones out there, but a lot of them could be ify at best.
So I consulted with a friend of mine, Dr. Linda Larson about what supplements to use. She gave me a great education on supplements and how they should be tested for efficacy, safety, consistency and quality. Most companies don't do that, she told me.
Stay tuned to hear the recommendations made by Dr. Linda Larson--because I'm going to share them tomorrow!
(study reference: Parra, Ramel Bandarra, Kiely, Martinez, Thorsdottir, June 14, 2008)
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