Weight Control


Thoughts about Weight control

Let's be sensible about this.  Weight gain didn't happen over night.  I took a long period of time.  Losing weight is not going to happen overnight, either.

The bottom line: in order to lose weight you have to use up more calories than you take in. 

But starving will not work.  If you try to lose weight too fast, your body will fight you.  How?  First of all by sacrificing muscle mass.  Fat cells use very little energy, they store energy, not use it.  Muscles do not store a lot of energy, they burn energy.  It's important not to lose muscle mass if you want to lose weight.  Therefore you have to work with your body, not against it, because your body will betray in the long run. 

LIsten to your body.  Your body is boss.  If you're hungry, eat.  If you're not hungry don't eat.  When you've had enough to eat, quit.

Soda:  Carbonated beverages release CO2 into your stomach and inflate it.  Some of the gas probably goes into your intestines and inflate that, too.  After a while the stomach will stretch and grow so you'll be able to eat more. Your intestines will be able to hold more food.  At the same time, the acids in these beverages help dissolve food and help you digest it faster.  Over time you'll be able to eat more and digest it faster.  This is really going to help, right?

Water: Water doesn't distend the stomach or gut, and it dilutes the acids in the stomach, so it slows down digestion. Cold water slows down digestion even more. You eat a little and it stays with you a longer time.

Diets:  A diet is what you eat.  Basically you eat three foods, protein, fat, and carbohydrates.  Your body needs all three.  Protein helps rebuild muscle, the calorie burners in the body.  Fat slows down digestion so food sticks with you longer and you don't feel hungry as often or as soon, and it provides long term energy for the body.  A little fat will help you eat less in the long run.  Carbohydrates are the kindling which help burn the fat logs in your body.  They provide quick energy.  Carbohydrates are also the fiber that you eat.  Fiber is good for the digestive system.  Simple carbohydrates, or sugar provides quick energy and can be helpful when you're active and using a lot of energy.  If you're just sitting around, you're body will burn the sugar and store the fat.  One of the best things to lose weight is to eat less sugar especially during times of inactivity.  Do not go on a fat free diet.  Do not go on a carb free diet.  Do not go on an all protein diet.  You need all three types of foods.  Balance is the key..

Stress:  A lot of people eat when under stress.  It's a form of procrastination.  You don't actually tackle your problem while you're eating.  Some things to do in lieu of eating:
     A good sigh.  Take a deep breath and release it. 
    Pace or go for a walk while you think about your problem.  Burn calories instead of taking them in.
    Some people smoke, but I don't recommend that.
    Read.  A good book can take you mind off things.
    Sudoku, crossword, or other puzzles.
    Watch a good movie.
    Just tackle the problem.  Grin and bear it.  You'll feel better when the job is done and be more relaxed.
    Remember, eating doesn't solve anything except hunger.  Gaining weight will only add to your stress.

Belts: When I was younger I used to tighten my belt as a way to keep me from eating, I'm not sure it would work for everyone.  A belt will put pressure on your spine, so use a wide belt or you could end up with a back ache.  The idea here is to squeeze the stomach so it can't hold as much.  It's sort of what they do is baryatric surgery, but externally.  People who use corsets can get really thin over time.  The problem is elastic corsets stretch too much and good lace up corsets are hard to find.

Sleep:  Getting enough sleep is important to losing weight.  Being tired takes away your self control and makes it easy to give in to temptation.  Eating something sugary gives you a shot of energy so you don't feel so tired for a little while, but the real solution is to sleep, not eat.  Don't confuse being hungry with being tired.  On the other hand, going to bed hungry can keep you from sleeping; the hunger can keep you awake. If hunger is keeping you awake, don't fight it; a cup of hot chocolate or a light snack can help you sleep better and you don't need to feel guilty because you are just listening to your body telling you to eat.

Denial:  Denying yourself certain items, like chocolate or ice cream, is not necessary.  There is a law of diminishing returns, the more you have the less it helps.  That first bite of chocolate, for example, it alwasy going to be the tastiest.  So eat that first piece. Then quit. Or maybe two or three pieces. But quit.  Do not eat the whole thing just because it's there. Save some for later. The next piece is never going to taste as good as the first one.  Give youself a simple pleasure that you can look foward to doing again sometime, without overdoing it. 

Think Small:  Think small if you want to be small.  Smaller portions on your plate can satisfy you. When you do eat, do not stuff yourself.  When you feel you've had enough, quit. 

Get Hungry: We live in a land of plenty and plenty of us are showing it. Our body is designed to cope with periods of hunger, so use that. Get hungry before you eat. Just don't get too hungry or you will go on binge when you do start eating. Moderation, not starvation, is the key. 

Exercise: Walking, running, lifting weights, or whatever will help you build muscles, your calorie burners. Your body will look better and probably thinner, even if you weigh more, when your muscles are toned.

Honey is about 50% glucose and 50% fructose.  Sucrose (table sugar) is a double molecule consisting of one glucose and one fructose. Glucose can be used by any cell in the body, but fructose must be broken down in the liver.