Winning by losing
Have you ever lost weight and then watched the pounds creep back on? Do you think of good-tasting food as something you must avoid when dieting? Are you still searching for that miracle weight-loss plan?
If you've answered yes to any of these questions, you're not alone. And you've probably been unsuccessful at long-term weight control. Unfortunately, many people who try to lose weight don't understand that successful weight control requires fewer calories and regular exercise, combined with healthy eating habits that can be maintained for life.
When Losing Means Winning
Approximately 54 million Americans, one out of every four people, are currently dieting. And for good reason. It is estimated that 33 percent of adult Americans are overweight.
What are the benefits of reaching proper weight? According to the National Institutes of Health, people who are obese (more than 20 percent above their ideal weight) are more likely to have hypertension, high blood cholesterol levels, diabetes and some kinds of cancer. Achieving a healthy weight reduces health risks. It also makes you feel better -- more energetic and more confident.
It is important to understand your weight loss needs. Ideally, both you and your physician should determine if you need to lose weight. If so, how far off are you from your "winning weight?" Is a complete change in eating habits necessary, or do you just need to cut back a little and watch the extra helpings? If you're close to your goal, you may not need to start a full-scale weight-reduction program. If you're more than 20 percent above your healthy weight, or if you've had a weight problem for many years, consult a health professional before starting any type of serious weight-loss program.
One of the first steps to weight-loss success is to evaluate how you feel, both physically and emotionally, then establish realistic goals. If you want to lose weight, set several short-term goals, and reward yourself (with non-food rewards) each time you make progress. Remember, even small weight losses have been shown to be beneficial. Should you reach a plateau that you cannot get past, perhaps you need to reevaluate your weight goal.
Nothing Worth Winning Is Easy
Although your mind may have high hopes for success, your body may have a different opinion. The human body reacts negatively when calories are reduced, even when a weight-loss plan is nutritionally complete. Cutting back on food threatens the body. Your body tries to protect itself by slowing its "basal metabolism," the rate at which it burns calories at rest. This makes weight loss harder. To counter this effect, it’s important to make gradual changes in your eating habits.
Also see ...
• Searching for the quick fix
Contributors Gail Becker, R.D., is recognized for communications expertise on diet, nutrition and fitness. She is president of Gail Becker Associates in Great Neck, New York.
John P. Foreyt, Ph.D., is a leading authority on obesity, dieting and behavior. He is director of the Nutrition Research Clinic and Professor, Department of Medicine, at Baylor College of Medicine in Houston.