Weight Loss Strategies for Long-Term Success
Since May is weight loss month there will be a 3 part series about what it takes to lose weight and keep it off for life!
This isn’t a gimmick where 90 days are spent losing weight at a torrential pace that can’t be kept up reasonably for a long period of time. This is where good habits are developed and ingrained, progress is made gradually and consistently, and the results are for life.
First, some basics. The ideal speed of weight loss should be between 1 – 3 lbs per week. Anything more than that is losing muscle mass, and that’s what needs to be kept. Fat is composed of 10% water, muscle is 75% water, and bone is composed of about 20% water. Losing water weight actually means losing much more muscle mass than fat which hinders the ability to keep the weight off in the long run.
If the average pace of weight loss is two pounds per week, then 104 lbs. would be lost in one full year. As the Taoists of old would say, “Go slow to go fast.”
Let’s say a patient named Nicole is 75 lbs. overweight and would like to start losing weight.
Studies have shown that for the initial stages of weight loss calorie restriction alone is enough to get started on a good path. Merely eating more slowly is enough, and that is without any changes in her diet. She only has to change how much she’s eating.
The most consistent way for her to restrict calories would be to place a time limit of 20 minutes on the meal and pace the intake of food by putting the fork or spoon down between every bite and chew until the solids are liquefied which will aid digestion and make the meal more filling.
The reason for the time limit is that it takes the body 20 minutes to realize its satiety, feeling of fullness. Eating slowly gives the body a chance to realize when its full before too much food has been eaten. Using this technique alone patients have lost 30 – 40 lbs. at a reasonable pace.
Of course, this technique will work wonders in the beginning; however, as the target weight approaches things seem to come to a screeching halt and the progress has reached a plateau. Eating at the correct pace alone just doesn’t do it anymore. At this point the quality of the food and exercise begin to take on more importance. This will be the topic of part 2.
Thank you for reading this entry, I wish you good luck with your health and progress towards your goal.
Bye for now.
Source: Web MD webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1
About the Author
Nick Arestopoulos is an acupuncturist and Chinese Herbalist at Palmgren Acupuncture. He’s also a blue belt in jiu jitsu and teaches a self-defense course based in jiu jitsu. He loves encouraging people to grow and improve wherever he goes. You can find Nick on LinkedIn.