Twirling the Yo-Yo
Weight loss is easy. Well, easier than keeping weight off. A recent TV show made a contest out of weight loss. Contestants endured grueling workouts and strict diets. And they lost weight --- lots of it. But six years after the show, almost all of them gained back the weight. Rapid weight loss is not permanent.
Using Less, Store More
When you drastically cut back food, your body becomes an economy car and is thrifty in using the calories you eat. For example, the show contestants are now burning fewer calories than they had before, even accounting for the weight loss. To maintain their weight, they had to cut a double cheeseburger’s worth of calories every day. Not to lose weight — to stay the same.
The Tortoise Wins, Slowly
It makes you wonder if it’s possible to lose weight for the long haul. The first step is to be realistic. Don’t try to lose half your weight in a few months. Aim for something more realistic: 10 lbs in the next year. For many of us, the first goal might be not to gain weight.
Make it Real, Make it Last
The next thing is to realize there is no such thing as a short-term diet that allows you to return to ‘normal’ eating. To lose weight and keep it off, you have to make permanent changes to what you eat and what you do. You need a program you can live with, permanently. Be realistic as to how much you can change your diet and activity level from what you do now.
Are We Overweight?
There’s no question, carrying extra weight is bad for your health. You may have heard of the BMI, the body mass index that says how overweight you are. Most of us are too high on the BMI scale. We might feel OK, but the BMI says we are obese, something we don’t want to believe.
Fat Matters
Rather than calculating your BMI, there is an easier way to check if you are overweight. The big fact is not how much we weigh, but how much fat we are carrying and where.
Big Belly Bad
The worst place to pack on fat is the gut. Men especially pack on fat here---the beer belly. Fat packed onto the thighs is not nearly as harmful. The worst fat is the fat inside the muscles. You might be able to make your abs rock solid---“Molson muscle”---but the fat is stored behind the abs. This is fat around your internal organs, rather than right under the skin. Fat under the skin is a lower health risk. The good news is that the harmful inner fat is easier to lose than the fat stored right under the skin.
Waist Deep in Fat
The number you need to watch is your waist size. Not your pants waist---you can buckle a belt pretty tight under a big belly. The waist measure that really counts is the measure around your belly button. This waist measurement should be less than half your height. If you’re 5’ 8” tall, aim to keep your true waist under 34.”
Stress Makes Fat
Another important factor is stress. Stress, especially constant stress, often causes weight gain. Stress triggers our body to store more fat, and our insulin gets unbalanced. This fluctuating insulin triggers us to eat more, resulting in more weight gain — a bad cycle.
Biology Wins
Using only self-control to lose weight is a losing battle. It is nearly impossible to overcome our biological drives using only self-control. It would be like vowing never to pee. That works for a while, but eventually, the urge gets too strong.
What’s in the Cupboard?
We need to modify our environment. Avoid keeping junk food in your home, and to help with this, avoid shopping while hungry. Shop for food after you eat, and you’ll make better choices.
Interrogate Your Stress
Also, find a way to manage stress. Admit it exists and search yourself for the reason you are reacting with stress. Address stress at home and at work.
Actively Increase Active Activities
Add activities you enjoy to your routine. You don’t need to be a workout Nazi. You need to find activities you enjoy and make time for them. You have the time! Make them a priority over TV, Facebook, or reading the news.
Chart Your Progress
Another tip that may help you lose weight is to weigh yourself every day, especially if you have a smart scale that records your weight and creates a chart for you. By tracking your weight daily, you will be more motivated to walk those extra steps or skip dessert.
Aim for Health
Rather than aim to lose pounds, aim for a slimmer waist for health. Don’t fudge the measurements. If you lose inches, not only will you look sharp, but you’ll be healthier.
