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Aug 21

Steps to fight obesity – KRIS Corpus Christi News

Long Term Weight Loss Comments Off on Steps to fight obesity – KRIS Corpus Christi News

How much of your weight depends on your genes?

Genes are probably a significant contributor to your obesity if you have most or all of the following characteristics:

You have been overweight for much of your life.

One or both of your parents or several other blood relatives are significantly overweight. If both of your parents have obesity, your likelihood of developing obesity is as high as 80%.

You can't lose weight even when you increase your physical activity and stick to a low-calorie diet for many months.

Genes are probably a lower contributor for you if you have most or all of the following characteristics:

You are strongly influenced by the availability of food.

You are moderately overweight, but you can lose weight when you follow a reasonable diet and exercise program.

You regain lost weight during the holiday season, after changing your eating or exercise habits, or at times when you experience psychological or social problems.

These circumstances suggest that you have a genetic predisposition to be heavy, but it's not so great that you can't overcome it with some effort.

At the other end of the spectrum, you can assume that your genetic predisposition to obesity is modest if your weight is normal and doesn't increase even when you regularly indulge in high-calorie foods and rarely exercise.

Weight loss is about the journey, not the destination.

Too many people seem to want to shed pounds as quickly as possible without really trying to change their eating and lifestyle behaviors for the long term; they figure they'll deal with the weight maintenance later on. When people say they are 'going on' a diet, it implies thatat some pointthey'll be 'going off' their diet.

Weight Loss Tips for consideration:

Not all calories are created equal:

Calories are not just calories. There are foods that will nourish the body, preserve and protect lean muscle mass, and foster a healthy metabolismsuch as lean proteins, fresh produce, and whole grains. And there are foods that will contribute calories but very little else nutritionallysuch as refined grains, processed foods, and added sugars. Having a calorie limit is a good idea, but it's critical to meet that goal with as many healthy choices as possible.

Get your thyroid checked:

If you're having a hard time losing weight, get a proper thyroid assessment. Most people need a test that goes above the standard medical thyroid profile. A standard thyroid test reads as 'normal' in 80 percent of overweight individuals, which is incorrect. A proper thyroid assessment includes checking eight different parameters of thyroid function and comparing them to optimal, not normal, values. Evaluated this way, over 80 percent of overweight individuals will actually be properly identified as being hypothyroid. This is a key contributor to overweight.

Alcohol literally prevents weight loss:

Alcohol is not only empty calories but also has a huge effect on the weight loss process. It can interrupt and inhibit fat metabolism, making it harder to lose weight. Alcoholic drinks also contain a lot of added calories and carbs that will make it harder to lose weight even when you're reducing your caloric intake. At the very least, order something you sip slowly, such as wine, rather than something you may drink larger amounts of such as beer.

Sleep is the missing link in weight loss:

Refer to sleep as the third pillar of weight loss. Getting less than 7 to 9 hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin. Lack of sleep also interferes with impulse control, making it less likely that you will stick to healthy food choices and portion sizes the following day. Getting less sleep than needed also heightens cortisol, which prompts the body to overeat to refuel after fighting off a stressor.

Diet is more important than exercise:

You cannot outrun a bad diet. So many clients think because they sweat it out in the gym they can eat whatever they want. While fitness is essential for heart health and functionality, it is important to note that 80 percent of weight loss is diet.

Get your hormone levels checked:

If you're trying everything and still not losing weight, I always recommend digging deeper into hormones. Imbalances in cortisol, thyroid and other stress hormones may be blocking success. Diet and exercise are often not enough.

Keep a food journal:

The value of keeping really accurate food diaries. I encourage my patients to not only keep a diary, but to also write down ahead of time what they plan to eat and when they plan to exercise. This encourages them to stick to the plan. It also encourage people to use the diary as a tool to record their hunger level before and after eating, as well as their mood. The feedback from a well-kept food diary is invaluable. People learn if they are eating for emotional reasons rather than hunger, and they can also see how often they eat until they are more than comfortably full.

Allergy meds can cause weight gain:

Some common over-the-counter medications can hurt weight loss. People trying to lose weight should use antihistamines sparingly. Try spot-treating the symptoms instead. If you have nasal symptoms, consider only nasal sprays rather than a pill.' (If you have allergies, make sure you know the truth about the common allergy.

Eat too fast:

People need to slow down when they eat. Most people eat too fast and when we eat too fast, they overeat. By simply slowing down the mealtry putting your utensil down between bites, or eating with your non-dominant handyour stomach and brain will have time to connect. When you slow down your eating, you will be able to eat less food and feel full faster.

Sugar is the worst:

The main ingredient you need to watch out for is sugar. Remember that sugar wears lots of disguisesthere are more than 61 names for sugar on food packaging these days. Some common monikers include evaporated cane juice, fructose, high fructose corn syrup, corn syrup, sucrose, dextrose, maltodextrin, and more. Sugar, particularly hidden sugar, is responsible for weight gain and health issues in most people.

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Steps to fight obesity - KRIS Corpus Christi News

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