Weight Loss Plans Biography
Source:- Google.com.pkIf you're among the two-thirds of Americans who are overweight, chances are you've had people tell you to just ease up on the eating and use a little self-control. It does, of course, boil down to "calories in, calories out."
But there's a lot more to it than that, according to obesity specialist Dr. Donna Ryan, associate director for clinical research at the Pennington Biomedical Research Center in Baton Rouge, La.
It's a popular misconception, she says, that losing weight is "strictly a matter of willpower." It's a gigantic task, she says, because not only do we move through an incredible buffet of food spread before us every day, but we also face a battle with our own biological responses.
It starts when we begin to shed those first few pounds. At that point, "the biology really kicks in and tries to resist the weight loss," she says.
Take 56-year-old Mary Grant, who's faced a lifetime battling fat, beginning in childhood, when her father humiliated her in front of the family by publicly weighing her every Saturday morning and insisted on her trying diet after diet.
In the end, Grant unsuccessfully tried "the grapefruit before every meal diet, Weight Watchers in the early days, when you had to eat chicken livers, the hard-boiled eggs and salad diet, the tomato soup diet, the cabbage soup diet, essentially anything," says Grant, "to get that weight off me."
But the weight did not "come off." It wasn't until after nursing school that Grant was successful in dropping 100 pounds after a medically supervised fast. Dramatic as that success was, it didn't last. Grant gained much of the weight back. Most people do, according to health experts.
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Researchers looked at whether restaurants and stores that sold unhealthful food near high schools affected students' weight.
Living Large: Obesity In America
And here's why:
When you begin to lose pounds, levels of the hormone leptin, which is produced by fat cells, begin to drop. That sends a message to the brain that the body's "fat storage" is shrinking. The brain perceives starvation is on the way and, in response, sends out messages to conserve energy and preserve calories. So, metabolism drops.
And then other brain signals tell the body it's "hungry," and it sends out hormones to stimulate the appetite. The combination of lowered metabolism and stimulated appetite equals a "double whammy," says Ryan. And that means the person who's lost weight can't consume as much food as the person who hasn't lost weight.
For example, if you weigh 230 pounds and lose 30 pounds, you cannot eat as much as an individual who has always weighed 200 pounds. You basically have a "caloric handicap," says Ryan. And depending on how much weight people lose, they may face a 300-, 400- or even 500-calorie a day handicap, meaning you have to consume that many fewer calories a day in order to maintain your weight loss.
This means no more grapefruit or cabbage soup diets: You need a diet you can stay on forever. For most people, that means high fiber, low fat and low sugar.
But you can fight back against a lowered metabolism. You can "kick" your metabolism back up by exercising every day. One recent study found people were able to burn up an extra 450 calories a day with one hour of moderate exercise.
It doesn't have to be vigorous jogging. You can walk briskly, bike or swim. Health experts recommend 30 minutes of moderate physical activity a day in order to reduce risk for heart disease. But obesity experts say if you want to lose or maintain weight, you have to double that and exercise at least one hour every day.
There are some fresh insights from Australia that help explain why it's so difficult for dieters to keep off the weight they lose.
Willpower will only take you so far, in case you haven't run that experiment yourself. Turns out our bodies have a fuel gauge, not entirely unlike the gas gauge on our cars, that tell us when it's time to tank up on food.
The gauge relies on hormones that signal to the brain when and how much to eat. But as Dr. Louis Aronne, who directs the comprehensive weight control program at Weill Cornell Medical College in New York, explains, the human fuel gauge can sometimes be way off the mark — especially for dieters.
A study just published in the New England Journal of Medicine documents a pretty extreme diet regimen that limited 50 overweight and obese Australian volunteers to about 550 calories a day for 10 weeks.
Most of them, though not all, actually stuck with the diet, and, not surprisingly, lost a lot of weight. While dieting they shed an average of nearly 30 pounds, or 14 percent of their body weight. At a year, they'd still kept a lot of the weight off, but, on average, their loss was down to 8 percent 15 months after the start of the study.
What happened to their hormones? The researchers measured a whole bunch of them, including insulin, leptin (an appetite suppressant) and ghrelin (a hunger stimulator) and found that more than year after the weight loss, the hormones were telling the people to keep eating — a lot.
As Aronne puts it, their internal gas gauges went down 65 percent instead of the 10 percent or so that would have been more in line with the weight lost. In essence, "they think they're going to run out of gas very, very soon."
So it's not just a lack of willpower that's tripping people up. Their hormones are sending a strong, confounding signal to chow down.
What's more, the study found that the metabolic rate of the dieters remained low a year after the low-calorie diet ended, making it even harder to burn off those calories.
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Weight Loss Plans Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
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