| Battle of the Bulge: 5 Easy Tips to Ensure Weight Loss without Dieting |
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By: Amber Ramsey, APN, Stones River Pain & Wellness Clinic
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Posted: Sunday, August 8, 2010 5:55 am
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1. Sleep, Sleep, and more Sleep… Research shows the amount of sleep you get influences two of the hormones that affect your appetite. These two hormones leptin and ghrelin can cause cycles of binging and overeating. Leptin, produced in fat cells, lets your brain know your full and ghrelin, produced by your stomach, stimulates hunger. When we are sleep deprived our body signals ghrelin to rise and leptin to fall.
2. Portion Control... “Eat to live….don’t live to eat.” Unfortunately, this has become a problem due to the advent of “super size” meals and increasingly huge portions at restaurants. Our concept of normal serving sizes is a distant memory. It is important to be mindful of how much food you consume at one sitting. When necessary divide your food in half and save for another meal or try using a smaller plate. Eat slowly and pay attention to your hunger level stopping when you feel comfortably full.
3. Inactivity… This should get you moving! A recent research study published by the American Cancer Society discovered that sitting 6 hours or more per day caused an increase risk of death by 40% in women and 20% in men. This 14 year study correlated an even higher percentage in people who didn’t exercise and sat for several hours throughout the day. A good tip to reduce this risk is to walk or stand for 5-10 minutes for every hour you are sitting. 4. Increase Fiber in Your Diet… Diets that are high in fiber will make you feel fuller for longer, thus causing you to eat less. This occurs because fiber is harder to digest which adds bulk in the gastrointestinal tract. In addition, individuals who consume more fiber typically eat about 10% fewer calories. Foods that are high in fiber include whole grains, nuts, vegetables, citrus fruits, apples and beans. 5. Sugary Drinks…You may want to rethink your drink. Most people try to reduce their calorie intake by focusing on food, but an easier way to cut calories is to eliminate calorie packed drinks. Calories in drinks are not hidden, but many people don't realize just how many calories beverages can contribute to their daily intake. For example, a 12 ounce glass of apple juice contains almost 200 calories. As you can see, calories from drinks can really add up causing unwanted pounds. |
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