Hunger free weight loss solutions, part 3....
Today's Post: Friday, 10-28-2011
It may seem impossible since most people have to cut the amount of calories they eat to lose fat.
And, most people who eat less get hungrier.
The good news is that there are several basic strategies that work.
The even better news is that learning to do them and doing enough of them consistently works!
You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.
The most powerful strategies are these:
(We posted 5 of them in Monday’s post. These are mostly what you should do to upgrade to a nonfattening lifestyle.
Tuesday’s post, part 2, covered what NOT to eat since many of those things make you hungrier AND fatter at the same time! It also helps to stop eating or drinking things that harm you. Even better, the fattening foods and the bad for you foods are often the same or are in the same stuff!)
Today we cover three things.
7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.
8. Why it’s critical to underuse cutting calories.
9. The solutions to the remaining kinds of hunger.
No surprise. They are related.
7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.
People who eat real food and that only become less hungry on fewer calories. People who eat and drink a lot of fattening junk are actually MORE hungry on MORE calories.
So upgrading completely from junk to real food is a critical way to lose fat. You take in less calories AND are less hungry.
One version that works and has health benefits is the DASH II diet with extra nonstarchy vegetables and some added extra virgin olive oil and less grains.
The Mediterranean diet with extra nonstarchy vegetables and some added extra virgin olive oil and less grains is very similar except it tends to use more red wine and garlic and cooked tomatoes and spices. And, it is less focused on reducing salt than the DASH II diet. This diet too works and has health benefits. Just be moderate with your use of red wine and extra virgin olive oil instead of using them heavily.
Creative use of these diets includes many foods that you’ll find taste good. People all over the world have eaten them successfully
That means that this switch and upgrade to a better lifestyle for food and drink is sustainable. Making it permanent is doable!
Best of all the faster you upgrade completely and more strict you are in following it, the faster you lose fat. But you tend NOT to get hungrier. You get enough calories your body tends not to decide you are in a famine. The fact that you get enough protein and key oils and eat enough to fill your stomach makes that even easier.
Similarly, using the 3 kinds of exercise helps you burn more fat without cutting down on your food intake. That’s huge! You lose fat a bit faster and do NOT need to cut calories as much.
In fact, you can actually eat more! The trick is to exercise enough to boost your calories more than you add.
People who do enough exercise to burn 200 calories in a session who eat something fattening with 500 calories not only make no progress, they can go backwards! But if you add 100 calories more of healthy foods, you are about as much less hungry but keep losing fat.
Milder exercise that you fit into your life as you find you can such as tai chi, walking, gardening and similar things for a total of an hour or two a week burns 300 to 600 calories a week. And, it tends not to make you much hungrier.
Progressive strength training and interval cardio do some even better things.
They add muscle which enables you to burn more calories even when you are resting. This also helps the pounds you lose be fat only!
And even in brief sessions, once you build up slowly and safely to very vigorous workouts, they have two incredible benefits.
You burn more calories for up to several hours after your session—NOT just the calories you burned while exercising.
Best of all, when you do eat beans or whole grains or sweeter fruit or an occasional treat with real food ingredients, when you exercise vigorously and use your muscles intensely, your body is able to release less insulin for a shorter period of time. That means your body deposits less fat and allows you to use your fat for energy more easily. And, it means the added hunger you get is low enough you can eat more but still be under the calories you burned!
8. Why it’s critical to underuse cutting calories. (Make progress as fast as you can on the things to do and not do. But be sparing about cutting calories. You must cut calories in ways that do NOT trigger your body’s famine response.)
We covered that initially; but new research has just endorsed it big time.
If you cut back to a third or a fifth of the calories you were eating, you will lose weight at first. But since you often cut protein when you do that, some of the weight will be bone and muscle, NOT fat. And as bad as that is! -- something MUCH worse happens!
Your body decides you have been in a famine! The recent Australian research just reported this week found that your body then sharply increases your food cravings for up to 12 months!
Oops!
They found that ghrelin, which makes you hungrier, increased after weight loss created by this very low calorie diet.
AND, leptin, which tells you you’ve had enough food it’s OK to stop eating now went DOWN.
That means that after such low calorie weight loss people began eating sooner and stopped later. Bingo! There bodies basically caused them to eat more.
Why are the eating right and the exercise so critical?
Because the solution to this kind of hunger is to NOT do the things that produce it.
Eating right and exercise give you a lower net calorie effect but do NOT cause your body to think you have been in a famine.
Next time, we’ll cover solutions to other kinds of hunger and ways to sneak in SOME extra calorie reduction.
Addictive eating and stress driven eating feel like real hunger but are not. There are proven ways to turn them off.
And, once you do the basics, there are ways to do some extra calorie reduction that tend NOT to trigger your body’s famine response.
Today's Post: Friday, 10-28-2011
It may seem impossible since most people have to cut the amount of calories they eat to lose fat.
And, most people who eat less get hungrier.
The good news is that there are several basic strategies that work.
The even better news is that learning to do them and doing enough of them consistently works!
You do lose fat. You don’t get that much hungrier than you did before. And, since everything you do is sustainable, once you do them by habit and make them a part of your upgraded lifestyle, the best news is that your fat loss will be permanent.
The most powerful strategies are these:
(We posted 5 of them in Monday’s post. These are mostly what you should do to upgrade to a nonfattening lifestyle.
Tuesday’s post, part 2, covered what NOT to eat since many of those things make you hungrier AND fatter at the same time! It also helps to stop eating or drinking things that harm you. Even better, the fattening foods and the bad for you foods are often the same or are in the same stuff!)
Today we cover three things.
7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.
8. Why it’s critical to underuse cutting calories.
9. The solutions to the remaining kinds of hunger.
No surprise. They are related.
7. Why it’s so critical to focus most on the things to do and eat and drink and what not to.
People who eat real food and that only become less hungry on fewer calories. People who eat and drink a lot of fattening junk are actually MORE hungry on MORE calories.
So upgrading completely from junk to real food is a critical way to lose fat. You take in less calories AND are less hungry.
One version that works and has health benefits is the DASH II diet with extra nonstarchy vegetables and some added extra virgin olive oil and less grains.
The Mediterranean diet with extra nonstarchy vegetables and some added extra virgin olive oil and less grains is very similar except it tends to use more red wine and garlic and cooked tomatoes and spices. And, it is less focused on reducing salt than the DASH II diet. This diet too works and has health benefits. Just be moderate with your use of red wine and extra virgin olive oil instead of using them heavily.
Creative use of these diets includes many foods that you’ll find taste good. People all over the world have eaten them successfully
That means that this switch and upgrade to a better lifestyle for food and drink is sustainable. Making it permanent is doable!
Best of all the faster you upgrade completely and more strict you are in following it, the faster you lose fat. But you tend NOT to get hungrier. You get enough calories your body tends not to decide you are in a famine. The fact that you get enough protein and key oils and eat enough to fill your stomach makes that even easier.
Similarly, using the 3 kinds of exercise helps you burn more fat without cutting down on your food intake. That’s huge! You lose fat a bit faster and do NOT need to cut calories as much.
In fact, you can actually eat more! The trick is to exercise enough to boost your calories more than you add.
People who do enough exercise to burn 200 calories in a session who eat something fattening with 500 calories not only make no progress, they can go backwards! But if you add 100 calories more of healthy foods, you are about as much less hungry but keep losing fat.
Milder exercise that you fit into your life as you find you can such as tai chi, walking, gardening and similar things for a total of an hour or two a week burns 300 to 600 calories a week. And, it tends not to make you much hungrier.
Progressive strength training and interval cardio do some even better things.
They add muscle which enables you to burn more calories even when you are resting. This also helps the pounds you lose be fat only!
And even in brief sessions, once you build up slowly and safely to very vigorous workouts, they have two incredible benefits.
You burn more calories for up to several hours after your session—NOT just the calories you burned while exercising.
Best of all, when you do eat beans or whole grains or sweeter fruit or an occasional treat with real food ingredients, when you exercise vigorously and use your muscles intensely, your body is able to release less insulin for a shorter period of time. That means your body deposits less fat and allows you to use your fat for energy more easily. And, it means the added hunger you get is low enough you can eat more but still be under the calories you burned!
8. Why it’s critical to underuse cutting calories. (Make progress as fast as you can on the things to do and not do. But be sparing about cutting calories. You must cut calories in ways that do NOT trigger your body’s famine response.)
We covered that initially; but new research has just endorsed it big time.
If you cut back to a third or a fifth of the calories you were eating, you will lose weight at first. But since you often cut protein when you do that, some of the weight will be bone and muscle, NOT fat. And as bad as that is! -- something MUCH worse happens!
Your body decides you have been in a famine! The recent Australian research just reported this week found that your body then sharply increases your food cravings for up to 12 months!
Oops!
They found that ghrelin, which makes you hungrier, increased after weight loss created by this very low calorie diet.
AND, leptin, which tells you you’ve had enough food it’s OK to stop eating now went DOWN.
That means that after such low calorie weight loss people began eating sooner and stopped later. Bingo! There bodies basically caused them to eat more.
Why are the eating right and the exercise so critical?
Because the solution to this kind of hunger is to NOT do the things that produce it.
Eating right and exercise give you a lower net calorie effect but do NOT cause your body to think you have been in a famine.
Next time, we’ll cover solutions to other kinds of hunger and ways to sneak in SOME extra calorie reduction.
Addictive eating and stress driven eating feel like real hunger but are not. There are proven ways to turn them off.
And, once you do the basics, there are ways to do some extra calorie reduction that tend NOT to trigger your body’s famine response.
Labels: effective fat loss; permanent fat loss, effective weight loss methods, effective weight loss tips, hunger free fat loss, hunger free weight loss, lose fat without hunger
posted by David at 2:33 PM
0 Comments:
Post a Comment
<< Home