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Author: SassyGirl
Date: 09-09-03 06:59
The less you eat, the more you lose, right? Wrong. When it comes to weight loss, faster is not necessarily better. That's because extreme weight loss can only be achieved by extreme measures, such as very restrictive eating or over-exercising, according to Karen Miller-Kovach, Chief Scientist for Weight Watchers International.
"These extreme measures come with substantial physical and psychological risks," she warns, including the danger of nutritional deficiencies, gallstones and binge eating.
A moderate rate of weight loss, however, avoids such pitfalls. How moderate? "The recommended rate of weight loss by the American Heart Association is one to two pounds per week [for males as well as females]," says Dr. Robert H. Eckel, professor of medicine at the University of Colorado Health Sciences Center and chairman of the American Heart Association's Nutrition Committee. This moderate rate helps you develop the behavioral skills necessary to maintain weight loss.
Why Crash Diets Crash
But what about all those wonder diets promoted in the latest best -sellers? Most are low in carbohydrates, and their quick initial drop in weight is simply loss of water, according to Jack Osman, professor of health science at Towson University in Maryland. "It takes a while to mobilize fat," he explains. "The function of fat is to store calories as a reserve against lean times, so the fat cells are reluctant to part with their warehouse of calories until it's absolutely necessary to release them."
Many fad diets are low in calories. Drastically cutting calories slows your metabolism as the body, fearing famine, burns less energy. The result? The more you deprive yourself, the more efficient your body becomes with each calorie you do eat, making weight loss that much tougher.
Winning the Race
You didn't put on weight overnight, so you shouldn't expect to lose it overnight either. Taking it slow, by following a balanced diet including grains, fruits and vegetables, is the best way to shift fat, according to registered dietitian Jackie Newgent, spokesperson for the American Dietetic Association (ADA). "When you start losing weight too quickly, you tend to lose a greater proportion of water and lean muscle mass, which you don't want to lose," she explains.
Another problem with drastically restricting calories is that your diet is likely to lack nutrients. This can cause weakness, making it more difficult to exercise, an essential component of weight loss. It can also lead to binge eating among people who are already susceptible to this eating disorder because items that are forbidden on many drastic diets become irresistible.
"Including all foods in a weight-loss diet teaches the dieter to manage problem foods, usually in smaller portions, versus bingeing on them," comments fellow ADA spokesperson Althea Zanecosky.
Studies show that the faster the weight is lost, the faster it is regained. However, the reverse is also true of dieters who lose slowly, says Miller-Kovach: "According to our study of Lifetime Members after five years, almost 20 percent have kept all the weight off that they lost; more than 70 percent still weigh less than they did when they joined Weight Watchers."
So if you want to be one of them, take it nice and slow!
Keeping It Off
Losing weight involves more than just eating less; it also requires increased activity and behavior modification or weight regain is likely. "The most successful people don't have a 'diet,' but they do have a plan; they also walk an average of 28 miles per week!" says Professor Osman. "If you make a commitment to change your lifestyle by walking a total of 10,000 steps per day, you will lose weight slowly, but successfully, over the long haul."
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: miranda
Date: 09-09-03 08:04
The first line of this article is very misleading, and not even really supported by the rest of the info provided. Yes, your metabolism may--repeat, may--slow down some if you resort to drastic weight loss measures, but not more than 10-15%. The less you eat, the more weight you lose, despite what this article implies--your body does not "hold on to fat" and cause you to stop losing weight at lower calorie levels. You will never lose weight faster or more efficiently at a higher calorie level than at a lower calorie level. I note that the "experts" quoted really didn't even say that--this "eat less, lose less" fallacy seems to be the reporter's own unsupported conclusion, rather than an accurate summary of the information provided by the sources. The article is correct, though, in pointing out the health risks of extreme weight loss measures, and the fact that losing weight more slowly allows you to develop better eating and exercise habits which make it less likely that you will go back to your old habits and regain the weight.
So, the underlying information provided here is very helpful, but the spin the reporter puts on it is misleading.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
miranda
230/169.5/145
"I don't need to compromise my principles, because they don't have the slightest bearing on what happens to me anyway."--Bill Watterson, "Calvin and Hobbes"
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Author: CJ
Date: 09-09-03 09:32
True, the reporter did seem a little biased, but overall, I agree in that i thought the article was right on the money about weight loss. I think the point was that, you can lose weight by dramatically decreasing your calorie intake but as soon as you drop that weight you'll gain it back by returning to more "normal" eating habits.
Weight loss is more than just dropping a couple pounds. I've heard it a hundred times and its true, its a lifestyle change. Its also not about restricting yourself to eating certain foods and cutting out foods that are known to be "bad". You can still have pizza on occasion and you even indulge in some french fries once in a while. The important thing and the thing that people have a hard time controlling, is portion size. By controlling portion size, you are enabling yourself to enjoy a wider range of food, just in smaller amounts!
I am on a diet and have lost 14 pounds in 5 weeks. I still enjoy things that I did before I was on the diet, I just eat less of them, or buy the low fat version.
I think that this article is supporting that kind of weight loss and I personally think its the wisest choice
Thoughts anyone?
CJ
186.5/172/140
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Author: Gary
Date: 09-09-03 09:38
I agree, you can't go by one reporter's opinion, your metabolism might only slow down slightly, and as far as getting the proper nutrition, if you eat healthy foods it is possible to get your nutritients at 1200 calories a day or less, and as far as overexercising, I think that would be hard for the average person to do nowadays because many people work desk jobs or jobs that do not require much physical exertion so any extra exercise we can get is definitely a plus. As far as keeping the weight off if you lose weight quickly, that is up to the individual, I figure if a person has enough motivation to get a lot of weight off then they should have enough motivation to keep it off, also if they are careful to build up their muscles thru weight training just having more muscles will help make it easier to keep the weight off. And of course we need to realize that after you lose the weight you can't go back to eating a lot of high-fat high-calorie foods like before you went on a diet and keep the weight off, but I know that as hard as I am working to get my extra weight off I am definitely going to make sure it stays off :-)
Gary 360/175/175
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Author: SassyGirl
Date: 09-09-03 09:40
That was what I got from it also CJ! It is just basically saying that losing weight slowly is more beneficial to the maintenance of your goal weight. You teach yourself to eat less and make it a lifestyle change instead of starving yourself to lose and then gaining it all back, usually PLUS some! :)
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: Gary
Date: 09-09-03 09:47
....just an added note, I can eat enough healthly foods every day to get my proper nutrition and still stay under 1200 calories a day and not feel starved or deprived at all, so there is no urge to binge, and I know as long as I don't go back to eating a lot of high-fat high-calorie foods after the weight is off I won't have any problem keeping it off, besides, some of the high-fat high-calorie foods I used to like, when I even think about eating them now I am automatically turned off at the idea becuase I am now educated as to how much fat and calories they really had, after I went on a weight loss program and studied the fat and calorie content of some of the foods I used to eat I was amazed at how much fat and calories they had and I thought - no wonder I gained so much weight, now I know better :-)
Gary 360/175/175
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Author: SassyGirl
Date: 09-09-03 10:06
It is good that you know you won't go back to eating the unhealthy foods that you used to eat. I can't say that for myself. That is why I enjoy being on the Weight Watchers program. I can eat anything that I want to as long as I don't go over my daily points. I do try to make healthier choices for the most part, but there are times that I use my points on something like pizza or a hamburger. I love food and I have used it as a crutch for most of my life. Now I plan to just enjoy the things that I like to eat on occasion instead of letting it control my life. I have a cheat meal once a week and I eat pretty much what I want. I don't eat as much as I used to and I don't even have the desire to anymore!
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: CJ
Date: 09-09-03 10:19
Same here Renee. I am also on Weight Watchers and I have by far had the most success while I've been on it. I don't find myself feeling deprived and I was surprised at the amount of low fat food I can find! I have one point hamburgers/hotdogs, bread....etc..all great stuff!
i also spend some of my points on not so healthy things but hey, that's what's great about Weight Watchers.....I LOVE LOVE LOVE it! I"ve never actually heard anything bad about the program, has anybody else?
CJ
186.5/151.0/135
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Author: Gary
Date: 09-09-03 10:34
......I understand what you're saying, and it's great to hear you found a plan that works for you :-)
.....don't get me wrong, I'm not saying that after I lose the weight I need to lose that I would never occasionally eat something that I would not eat on a diet, but unlike before my weight loss program, it would only be an occasional thing and not the mainstay of what I eat like it was before,
besides, something like pizza is really not unhealthy in moderation,
just have it with mushrooms and green peppers (instead of using any high-fat meat toppings), and you can always make your own using fat-free cheese :-)
Gary 360/175/175
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Author: SassyGirl
Date: 09-09-03 10:36
I gotta know!!!! LOL
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: CJ
Date: 09-09-03 10:38
well they aren't the best or anything, but they're called BOCA burgers. I think they are mainly made out of soy or something, but for one point, they taste enough like a burger to me! They also have different flavourings as well...give em a try!
Have you heard of them?
CJ
186.5/151.0/135
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Author: SassyGirl
Date: 09-09-03 10:42
I haven't heard of them but I will definitely look for them. I can season them and put them on the grill. That might help! Thanks for the idea! Tell us some more low point secrets!!!!!!!!
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: BFL Michelle
Date: 09-09-03 11:29
Renee,
I love Boca Burgers. I grill mine on my Forman and they are really good. I like to top them when some Emril red pepper sauce and eat it like a steak with no bun, but they are even better on the bun fixed up like a real hamburger. Not all stores here in my area (Dallas) have them. I get mine at the super walmart.
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Author: SassyGirl
Date: 09-09-03 11:38
.
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: CJ
Date: 09-09-03 12:17
Hmmm, low points...well for me, the best low points thing I can find is bread. I LOVE bread and I've found a brand that is 1 point for 2 slices and the bread is much bigger than the weight watchers bread. Unfortunately, I live in Canada and only found in when I was visiting Boston, so I bought 4 loaves and am cherishing them as long as I can!! ahahah..
Hebrew National has low point (1 per) hotdogs that are still very good, as well taco bell has low-fat refried beans if you're a big mexican food person. I believe they are 1 or 2 points per 1/2 C which is a good size for beans!
I'll try and find some more and let you know. My favorite food which really helps with junkfood cravings is light popcorn. It has to be light, but is only 1 point per 3 cup serving. I usually have 6 C for only 2 points...it helps if i have a craving for chips. Also I love snacking at night so this provides a nice low-fat solution!
Hope these ideas help!!!
CJ
186.5/151.0/135
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Author: Gary
Date: 09-09-03 12:17
Many companies have web sites now, I just did a search and here is the one for "Boca burgers" -
http://www.bocaburger.com/main.aspx?s=&m=index
Gary 360/175/175
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Author: SassyGirl
Date: 09-09-03 12:35
Thank you for that.............what is the brand of bread that is 1 point for 2 slices? I need to know that one for sure! I do the popcorn thing and the refried beans. They are good rolled in a tortilla with enchilada sauce and a sprinkle of lowfat cheese. Very yummy!
Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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Author: Gary
Date: 09-09-03 13:37
Just in case anyone missed my other post I changed the subject line
Many companies have web sites now, I just did a search and here is the one for "Boca burgers" -
http://www.bocaburger.com/main.aspx?s=&m=index
Gary 360/175/175
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Author: Eric
Date: 09-09-03 14:28
I like Boca Burgers too. Just don't put them next to a real burger and they're pretty good.
E
I intend to live forever.....So far so good!
272/ /188 1.5 lbs. this week. I dare not say till the cast comes off
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Author: Doug
Date: 09-09-03 17:46
I do believe that it is best to lose weight at the 1 or 2 pounds/week mentioned in the article. But this is not due to the "starvation mode" mentioned in the article. Like others said in this thread, when you lose weight slowly it is more likely to be the result of a lifestyle change instead of looking for a quick fix.
Doug 272/164/170
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Author: Anne
Date: 09-09-03 19:12
Oh, yeah!!!! Boca Burgers!!!! Yummmmm! I love 'em. I get mine at Sam's Club and they're so great. Definitely would recommend.
Anne S.
185-157-125
"Not everything that is faced can be changed, but nothing can be changed until it is faced." James Baldwin
"It is better to wear out than to rust out." Richard Cumberland
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Author: CJ
Date: 09-10-03 08:10
Hey Renee;
Sorry i'm so late in getting back to you. But the bread is called Country Kitchen. Its made by lepage bakeries. I got mine in Mass. I'm not sure how widespread a company it is. Hope this helps! I love it b/c its thicker than most diet bread but is really low in cals and high in dietary fibre!
CJ
186.5/151.0/135
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Author: SassyGirl
Date: 09-10-03 08:56
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Smiles, Renee :)
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
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