Fewer Calories to Lose Weight – Why It Doesn’t Work

Dieting by consuming fewer calories often does not work. If pounds do come off, they quickly go back on when we the diet stops. Sometimes we end up with more pounds that when we began dieting. What happened? In the long run, eating too few calories will damage our metabolism.. The body goes into starvation mode, metabolism slows down significantly, and the body will store fat rather than burn fat. Weight loss will become impossible. Hormones will be out of balance. Another reason severe calorie restriction can sabotage your metabolism is your BMR. BMR (Basic Metabolic Rate) is the number of calories the body needs to keep functioning at rest. With restrictive calorie intake, the BMR can decrease by up to 50%, taking it to survival mode. (You can calculate your BMR at  www.bmi-calculator.net/bmr-calculator). The ratio of macronutrients (protein, fat, and carbohydrates) we consume while trying to lose weight will regulate hormones that help determine if our body will burn or store calories. Eating 20-40% of your caloric intake from carbohydrates, 15-35% of calories from protein, and 45-60% of calories from fat and will help reset our hormones and metabolism. Protein (tempeh, tofu, miso, plant sources) will restore tissue and build body mass, fats (avocado, seeds, nuts) will help improve insulin sensitivity and hormone levels. Eating refined carbohydrates (white bread, white flour, white rice, pasta, sugar) rather than whole grains (whole wheat bread, whole wheat flour, brown rice, whole wheat pasta, millet, oats, quinoa, rye, spelt to name a few) can result in elevated insulin levels, producing the stress-induced hormone cortisol which will produce fat. Repairing/reseting damaged metabolism can take time. Because the body is holding on to the few calories it is getting, increasing calorie intake as part of the process to repair metabolism can result in temporary weight gain. But don’t be discouraged!!! It is part of the process of getting everything in proper working order again. Eliminate unhealthy refined foods from your diet, follow a sensible exercise program, and get proper rest to allow the body to burn stored fat as energy.

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Enjoy and Be Merry!

There is excitement in the air during the holidays.  It’s a time for celebrating our faith and to be with family and friends. It is a festive time that includes baking cookies, going to parties, and–overindulgence.

I don’t mean to put a damper on the holidays. But truth be told: it’s also a time of storing calories in the wrong places!  Too many cookies and cakes, dips and chips, candy and brandy, and whatever else is put in front of us–and who can resist?!  It’s grazing and–gaining.

Then, after the first of the year, when all has settled down, we’ll look at ourselves: and many of us will be frustrated and unhappy.  Losing the weight gained over the holidays will move to the top of our list of New Year’s resolutions – again.

This year, why not do something different?  The psychologists call it Mindful Eating. It’s really just paying attention to what we eat.  Enjoy all the celebrations, but exhibit some self-control and limit what you eat.    Drinking three or four glasses of soda can be 500-600 calories.  Eating just one ounce of a chocolate peanut cluster candy (who can do that!) is 175 calories, yet we don’t even give it a thought.  A donut averages about 240 calories and takes close to an hour to walk off.  Is it really worth it?  We get instant pleasure from eating the holiday treats, but the pleasure is gone as quickly as it started.  Yet the calories stay.  The second and third cookie never tastes as good as the first cookie. So why not settle for eating just one and enjoy it.

By being a bit more mindful of what we eat, we can enjoy the celebrations and be merry without having to deal with the consequences after the first of the year.

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To Your Health: Whole Grains

Want to hear about an inexpensive and easy diet where caloriesare not counted?  Eat whole grains. “How can that be?” you ask. Whole grains are high in fiber and absorb water in the stomach, making you feel full.  At that time, the brain receives a signal that you have had enough to eat. That’s it! Whole grains are low in calories and are cholesterol-free.

 But there’s more. Whole grains are healthy. In addition to fiber, whole grains also have vitamins, minerals, and protein. Studies have proven that eating a diet high in fiber lowers the risk of stroke, type II diabetes, heart disease, and obesity.

 Fiber is exclusive to the plant kingdom – whole grains, beans, vegetables, and fruits, None is found in meat, dairy, or eggs. Look for the whole grain stamp on foods. Check the ingredient list. It must have the word “whole” in it.  Forget products that say “wheat” or “enriched wheat” or “multi-grain” – they are not whole wheat and much of the fiber and nutrients have been removed. The new USDA Dietary Guidelines recommend ¼ of your dinner plate be filled with grains.

 Switch to whole wheat pasta and whole wheat breads.  Try a variety of grains including barley, bulgur, millet, oats, what berries, brown rice, and quinoa. The website www.wholegrainscouncil.org is full of information and recipes that will get you started.

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