Maintaining a healthy weight is typically a challenge for anyone. Although some people seem to be able to eat whatever they want as much as they want and not gain any weight. This is not necessarily a good thing and can suggest an underlying condition. But for those who find themselves working to maintain their waist-line here are some ideas that can help.
The obvious place to start is by cutting total calorie intake. Excessive calories lead to weight gain. It’s just that simple. Most people that are moderately active only need 1,500 to 2,000 calories a day. Highly active people might need up to 3,500 or possibly more calories per day. It’s important to note that the body typically gains weight easier than it will give it up. There is approx. 3,500 calories in one pound of body fat. So, if a person were to maintain a daily diet that is 500 calories deficient, they would typically lose one pound of fat every seven days.
Eat small more frequent meals. This helps to eliminate overindulgence as a result of sharp hunger bangs that are associated with going extended periods of time without food. It also helps to eliminate the so called starvation response by the body. This is where the body does not see food for perhaps the better part of a day. Then all at once a large meal is consumed and the body seeks to store as much as possible as fat for fear it won’t see another meal anytime soon.
Cut the Carbohydrates. Carbohydrates, especially simple sugar carbs are easily stored by the body as fat. They tend not to satisfy very well and leave a person wanting more which leads to more calorie intake. Complex carbohydrates on the other hand are more filling and break down slower leading to less craving.
Include foods that satisfy. This means proteins and fats. With respect to fats we are talking about healthy fats such as those from nuts, hemp hearts, chia seeds, fish oils etc. Proteins and healthy fats a metabolized slowly and provide energy and reduce cravings for long periods of time.
Get physical. Physical activity whether it be going to the gym or chopping wood will burn calories. It also increases the bodies’ day to day metabolism and conditions the body to burn increase amounts of calories even when a person is at rest.
Fiber is critical. There is an ever increasing notion that when the body is overburdened with toxins and unable to eliminated them properly it will conveniently store them away in body fat leading to increased weight gain. One of the leading sources of toxins in today’s world is the processed, refined and chemical laden food supply itself. Fiber aids in healthy digestion and acts like a sponge to soak up toxins and carry them out through the bowels.
Drink water and lots of it. Water is critical for overall health. Drinking a full glass of water 20 to 30 minutes before eating a meal helps a person feel more satisfied and consequently eat less.
Chill out. The body will actually burn more calories trying to maintain temperature than it will during intense exercise. Try keeping the house thermostat on low maybe even lower yet at night and sleep with one less cover.
Written by DMK of Seven Grains.