Our bodies are a dynamic energy system with a constant demand for fuel. This is achieved through eating. For optimal energy and long lasting satiety a diet high in fiber and low in fat is recommended.
Our daily eating habits help to meet our optimal energy requirements and our nervous system tells us when this has been accomplished. The hypothalamus in our brains is the control center that tells us when to eat and when to stop. It does this by responding to the level of sugar in our blood and to feedback from the vagus nerve and its network of sensors which surround the stomach and duodenum (first section of the small intestine). The body wants what is good for it and the vagus nerve is the informer which tells central control whether or not you are meeting your bodies nutritional needs. It records the value of the food you eat such as complex carbohydrates and proteins as well as the form of the food you eat, for example an apple versus apple juice. There is no getting away from it, our bodies know best and we cannot trick them through mind games. A commitment to eating well will result in our bodies serving us well.
There are certain bad habits to avoid:
Skipping meals, especially breakfast immediately sends the body into a preservation mode, where it starts to break down lean body mass to produce its own glucose. This results in a slowing of our metabolism and a triggered response for the next meal to be stored as fat. This is a definite prescription for weight gain.
Snacking continually on simple carbohydrates such as cookies and chips never satisfies the body's need to feel full. Or conversely eating three large meals daily with second helpings to ensure that you are stuffed so you won't be tempted to snack between meals is also not the answer.
Remember the body is a dynamic energy system which requires small frequent bursts of fuel. Current research suggests that highly successful weight management occurs with 3 small, well balanced meals and 2 to 3 nutritious snacks every day. The body needs fuel every 2 to 4 hours and hunger is the physiological mechanism which triggers the need. So tune into your hunger and feel the energy surge when you respond appropriately.
Women and men for decades have fallen prey to the idea that weight loss occurs only with strict adherence to a calorie reduced diet. However, the latest research indicates that weight loss induced by inadequate calories results primarily in losses of water and muscle and only a minimal amount of fat.
Our bodies need a certain amount of calories daily just to meet the needs of our basic organ function. This is referred to as a basal metabolic requirement (BMR). When calorie consumption is low our metabolism is compromised and we adapt to the deprivation by becoming more efficient metabolically, which triggers an increase in the storage of fat. This explains why the diet industry continues to be a 30 billion dollar a year industry and 99% of people who lose weight through calorie restriction regain it back within 5 years.
There are no miracles; there are no quick fixes. Healthy, permanent weight loss will occur when the calories you ingest are not below your basal metabolic requirement (BMR) and are not in excess of your energy needs. ideal loss of fat occurs slowly and requires a commitment to a lifestyle change.
Consult a Registered Dietitian to carefully plan your energy needs and the appropriate partition of calories, as well as the timing of meals and snacks. The rest depends on your tenacity to stick to it. Individuals spend years working against their bodies to this end. Changing your outlook and lifestyle will not only enhance greater physical energy but will reinforce a positive feeling of being in control. It is totally liberating for a chronic dieter to realize this goal and slowly develop a nurturing attitude towards their body and their well being.
