Simple Mathematics: The Myth Behind Weight Loss

Question? Should parents expect their newborn to be able to fully cloth, feed, and care for themselves after three months of parental care? Should a teacher expect a kindergarten student to be able to master kindergarten concepts after being in class for three weeks? Should the same school system expect the same kindergarten student to comprehend concepts that are taught to 1st graders? What about comprehend concepts of higher learner? Should an athlete learning to play a new sport expect drastic results after being introduced to the skill within two to three practices? What if a beginner investor starts a portfolio, should they expect to yield big returns after three or four months? And if so, would not outside traders start to wonder about it said investor and start inquiring what he/she was doing to gain big returns within a short time frame? Should anyone expect to see results or major gains without set backs to any of the above concepts?

Question? Why do individuals get those concepts and understand that they take investing time and patience; however, when it comes to fitness and weight loss everyone wants a quick fix and fast results? If a person gains 40 pounds in 4 years, why do they expect to lose the same 40 pounds in 4 weeks? Weight loss can be a difficult concept, more so than the above concepts that were mention. It takes time and effort on the part of the individual in order for the weight to drop and for them to return to that high school image. Especially if they haven't been that size since Michael Jackson debuted his Off the Wall album. There are many issues that come into play when one is trying to loss weight.

In order for weight loss to occur, you need to burn more calories through physical activity than you are taking in. I like to compare it to the our bank accounts. What I mean by that is you spend more than you take in! A good starting point would be to determine what your resting metabolic rate (RMR) is. Your RMR is an indication of the number of kilocalories your body needs when you are resting. This is a simple test that will help you to determine what your individual needs are, so that physical activity and calorie levels can be adjusted accordingly. Remember, metabolism slows when we age, so your calorie needs are probably not as high as they once were. Remember how you could eat whatever you wanted and not gain a pound, but it seems like if you walk past the bakery you gain weight automatically. Check with your health care provider to find a location close if you are interested in having this test done.

Another area to examine is emotional eating. Many people respond to stress or depression by eating excessively. Sources of stress may not always be apparent, but may still affect eating habits and cause weight gain.

Likewise, blood sugar imbalance can cause a person to have difficulty losing or maintaining weight loss. Eating simple, refined carbohydrates can cause rapid fluctuations in blood sugar levels. For example, eating chocolate increases the amount of sugar in the blood. The hormone insulin is released which causes sugar to be stored away and blood sugar levels to be lowered, which trigger cravings for more sweets in order to stabilize blood sugar.

While losing weight is difficult for many people, it is even more challenging to keep weight off. 80 to 85 percent of those who lose a large amount of weight regain it. One theory about regaining lost weight is that people who decrease their caloric intake to lose weight experience a drop in their metabolic rate, making it increasingly difficult to lose weight over a period of months. A lower metabolic rate may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged.

Losing no more than one to two pounds per week is recommended. Incorporating long-term lifestyle changes will increase the chance of successful long-term weight loss. Weight loss to a healthy weight for a person’s height can promote health benefits such as lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. Thus, it is vital to maintain weight loss to obtain health benefits over a lifetime. Keeping extra weight off requires effort and commitment, just as losing weight does. Weight loss goals are reached by changes in diet, eating habits, exercise, and, in extreme circumstances, surgery.

Finally, the strategies that encourage weight loss also play an important role in maintenance:
• Support systems used effectively during weight loss can contribute to weight maintenance.

• Physical activity plays a vital role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss.

• Diet and exercise are vital strategies for losing and maintaining weight.

• Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping determining how adjusting food intake and exercise levels affect weight.

Continuing to use behavioral strategies can help maintain weight. Be aware of eating as a response to stress and use exercise, activity, or meditation to cope instead of eating.

A return to old habits does not mean failure. Paying renewed attention to dietary choices and exercise can help sustain behaviors that maintain weight loss. Identifying situations such as negative moods and interpersonal difficulties and incorporating alternative methods of coping with such situations rather than eating can prevent relapses to old habits.

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