Controlling Your Weight
Controlling Your Weight
The key to weight control is keeping energy intake (food) and energy output (physical activity) in
balance. When you consume only as many calories as your body needs, your weight will usually
remain constant. If you take in more calories than your body needs, you will put on excess fat. If
you expend more energy than you take in you will burn excess fat.
Exercise plays an important role in weight control by increasing energy output, calling on stored
calories for extra fuel. Recent studies show that not only does exercise increase metabolism
during a workout, but it causes your metabolism to stay increased for a period of time after
exercising, allowing you to burn more calories.
How much exercise is needed to make a difference in your weight depends on the amount and
type of activity, and on how much you eat. Aerobic exercise burns body fat. A medium-sized
adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one
pound of fat. Although that may seem like a lot, you don’t have to walk the 30 miles all at once.
Walking a mile a day for 30 days will achieve the same result, providing you don’t increase your
food intake to negate the effects of walking.
If you consume 100 calories a day more than your body needs, you will gain approximately 10
pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate
exercise daily. The combination of exercise and diet offers the most flexible and effective
approach to weight loss and weight maintenance.
Since muscle tissue weighs more than fat tissue, and exercise develops muscle to a certain degree,
your bathroom scale won’t necessarily tell you whether or not you are “fat.” Well-muscled
individuals, with relatively little body fat, invariably are “overweight” according to standard
weight charts. If you are doing a regular program of strength training, your muscles will increase
in weight, and possibly your overall weight will increase. Body composition is a better indicator
of your condition than body weight.
Lack of physical activity causes muscles to get soft, and if food intake is not decreased, added
body weight is almost always fat. Once-active people, who continue to eat as they always have
after settling into sedentary lifestyles, tend to suffer from “creeping obesity.”
The key to weight control is keeping energy intake (food) and energy output (physical activity) in
balance. When you consume only as many calories as your body needs, your weight will usually
remain constant. If you take in more calories than your body needs, you will put on excess fat. If
you expend more energy than you take in you will burn excess fat.
Exercise plays an important role in weight control by increasing energy output, calling on stored
calories for extra fuel. Recent studies show that not only does exercise increase metabolism
during a workout, but it causes your metabolism to stay increased for a period of time after
exercising, allowing you to burn more calories.
How much exercise is needed to make a difference in your weight depends on the amount and
type of activity, and on how much you eat. Aerobic exercise burns body fat. A medium-sized
adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one
pound of fat. Although that may seem like a lot, you don’t have to walk the 30 miles all at once.
Walking a mile a day for 30 days will achieve the same result, providing you don’t increase your
food intake to negate the effects of walking.
If you consume 100 calories a day more than your body needs, you will gain approximately 10
pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate
exercise daily. The combination of exercise and diet offers the most flexible and effective
approach to weight loss and weight maintenance.
Since muscle tissue weighs more than fat tissue, and exercise develops muscle to a certain degree,
your bathroom scale won’t necessarily tell you whether or not you are “fat.” Well-muscled
individuals, with relatively little body fat, invariably are “overweight” according to standard
weight charts. If you are doing a regular program of strength training, your muscles will increase
in weight, and possibly your overall weight will increase. Body composition is a better indicator
of your condition than body weight.
Lack of physical activity causes muscles to get soft, and if food intake is not decreased, added
body weight is almost always fat. Once-active people, who continue to eat as they always have
after settling into sedentary lifestyles, tend to suffer from “creeping obesity.”
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Some More Weight Loss Dieting Myths
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in
calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also
good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts, as they are calorie dense and you need to make sure not to over
eat them.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat,
pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat).
But, they also contain healthy essential nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include
pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground
beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of
cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy
products, but they are lower in fat and calories. Dairy products have many nutrients your body
needs. They offer protein to build muscles and help organs work properly, and calcium to
strengthen bones. Most milk and some yogurt products are fortified with vitamin D to help your
body use calcium.
Tip: The Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-
free/low-fat milk or equivalent milk products. If you cannot digest lactose (the sugar found in
dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages
that offer calcium and vitamin D (listed below).
1. Calcium: calcium supplements, fortified fruit juice, soy-based beverage, or tofu made
with calcium sulfate; canned salmon; dark leafy greens like collards or kale
2. Vitamin D: vitamin D supplements, fortified fruit juice, soy-based beverage, or cereal
(getting some sunlight on your skin also gives you a small amount of vitamin D
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in
calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also
good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts, as they are calorie dense and you need to make sure not to over
eat them.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat,
pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat).
But, they also contain healthy essential nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include
pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground
beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of
cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy
products, but they are lower in fat and calories. Dairy products have many nutrients your body
needs. They offer protein to build muscles and help organs work properly, and calcium to
strengthen bones. Most milk and some yogurt products are fortified with vitamin D to help your
body use calcium.
Tip: The Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-
free/low-fat milk or equivalent milk products. If you cannot digest lactose (the sugar found in
dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages
that offer calcium and vitamin D (listed below).
1. Calcium: calcium supplements, fortified fruit juice, soy-based beverage, or tofu made
with calcium sulfate; canned salmon; dark leafy greens like collards or kale
2. Vitamin D: vitamin D supplements, fortified fruit juice, soy-based beverage, or cereal
(getting some sunlight on your skin also gives you a small amount of vitamin D
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Weight Loss Dieting Myths
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick
weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of
these diets. But diets that strictly limit calories or food choices are hard to follow. Most people
quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they
may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate
(more than 3 pounds a week after the first couple weeks) may increase your risk for developing
gallstones (clusters of solid material in the gallbladder that can be painful).
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating
moderate portions, and building physical activity into your daily life is the best way to lose
weight and keep it off. By adopting healthy eating and physical activity habits, you may also
lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But
getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a
balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart
disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to
constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also
make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can
lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in
your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a
risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially
risky for pregnant women and people with diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are
strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that
includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose
weight. By following a balanced eating plan, you will not have to stop eating whole classes of
foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You
may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Medical studies show that a diet with extra protein and a low fat can help improve your weight
loss success and appetite control. However, adequate carbohydrate consumption is vital to help
maintain good health and energy levels along with good protein intake and reduced fat intake.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some
vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and
calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour
cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important
source of energy for your body.
Tip: A healthy eating plan is one that:
ñ Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products.
ñ Includes lean meats, poultry, fish, beans, eggs, and nuts.
ñ Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
Myth: I can lose weight while eating whatever I want.
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of
food you want and lose weight. You need to limit the number of calories you eat every day and/or
increase your daily physical activity. Portion control is the key. Try eating smaller amounts of
food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay
attention to the total number of calories that you eat, and include more healthy foods in your diet.
Myth: Low-fat or nonfat means no calories.
Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or nonfat foods have just as many calories as the full-fat
version of the same food or even more calories. They may contain added sugar, flour, or starch
thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts Panel on a food package to find out how many calories are in a
serving. Check the serving size too it may be less than you are used to eating.
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be
heavier than people who eat a healthy breakfast and eat four or five times a day. This may be
because people who skip meals tend to feel hungrier later on, and eat more than they normally
would. It may also be that eating many small meals throughout the day helps people control their
appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie
foods.
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you
"bulk up."
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle,
and muscle burns more calories than body fat. So if you have more muscle, you burn more
calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not "bulk you
up." Only intense strength training, combined with a certain genetic background, can build very
large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking
2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a
week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or
do household or garden tasks that make you lift or dig.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick
weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of
these diets. But diets that strictly limit calories or food choices are hard to follow. Most people
quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they
may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate
(more than 3 pounds a week after the first couple weeks) may increase your risk for developing
gallstones (clusters of solid material in the gallbladder that can be painful).
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating
moderate portions, and building physical activity into your daily life is the best way to lose
weight and keep it off. By adopting healthy eating and physical activity habits, you may also
lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But
getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a
balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart
disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to
constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also
make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can
lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in
your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a
risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially
risky for pregnant women and people with diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are
strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that
includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose
weight. By following a balanced eating plan, you will not have to stop eating whole classes of
foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You
may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Medical studies show that a diet with extra protein and a low fat can help improve your weight
loss success and appetite control. However, adequate carbohydrate consumption is vital to help
maintain good health and energy levels along with good protein intake and reduced fat intake.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some
vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and
calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour
cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important
source of energy for your body.
Tip: A healthy eating plan is one that:
ñ Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products.
ñ Includes lean meats, poultry, fish, beans, eggs, and nuts.
ñ Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
Myth: I can lose weight while eating whatever I want.
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of
food you want and lose weight. You need to limit the number of calories you eat every day and/or
increase your daily physical activity. Portion control is the key. Try eating smaller amounts of
food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay
attention to the total number of calories that you eat, and include more healthy foods in your diet.
Myth: Low-fat or nonfat means no calories.
Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or nonfat foods have just as many calories as the full-fat
version of the same food or even more calories. They may contain added sugar, flour, or starch
thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts Panel on a food package to find out how many calories are in a
serving. Check the serving size too it may be less than you are used to eating.
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be
heavier than people who eat a healthy breakfast and eat four or five times a day. This may be
because people who skip meals tend to feel hungrier later on, and eat more than they normally
would. It may also be that eating many small meals throughout the day helps people control their
appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie
foods.
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you
"bulk up."
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle,
and muscle burns more calories than body fat. So if you have more muscle, you burn more
calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not "bulk you
up." Only intense strength training, combined with a certain genetic background, can build very
large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking
2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a
week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or
do household or garden tasks that make you lift or dig.
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What Kind of Exercise For Weight Loss?
Although any kind of physical movement requires energy (calories), the type of exercise that
uses the most energy is aerobic exercise. The term "aerobic" is derived from the Greek word
meaning "with oxygen." Jogging, brisk walking, swimming, biking, cross-country skiing and
aerobic dancing are some popular forms of aerobic exercise.
Aerobic exercises use the body's large muscle groups in continuous, rhythmic, sustained
movement and require oxygen for the production of energy. When oxygen is combined with food
(which can come from stored fat) energy is produced to power the body's musculature. The longer
you move aerobically, the more energy needed and the more calories used. Regular aerobic
exercise will improve your cardiorespiratory endurance, the ability of your heart, lungs, blood
vessels and associated tissues to use oxygen to produce energy needed for activity. You'll build a
healthier body while getting rid of excess body fat.
In addition to the aerobic exercise, supplement your program with muscle strengthening and
stretching exercises. The stronger your muscles, the longer you will be able to keep going during
aerobic activity, and the less chance of injury.
How Much? How Often?
Experts recommend that you do some form of aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span
and gradually build up to the minimum. Then gradually progress until you are able to work
aerobically for 20-40 minutes. If you need to lose a large amount of weight, you may want to do
your aerobic workout five times a week.
It is important to exercise at an intensity vigorous enough to cause your heart rate and
breathing to increase. How hard you should exercise depends to a certain degree on your age, and
is determined by measuring your heart rate in beats per minute.
The heart rate you should maintain is called your target heart rate, and there are several ways
you can arrive at this figure. The simplest is to subtract your age from 220 and then calculate 60
to 80 percent of that figure. Beginners should maintain the 60 percent level, more advanced can
work up to the 80 percent level. This is just a guide however, and people with any medical
limitations should discuss this formula with their physician.
You can do different types of aerobic activities, say walking one day, riding a bike the next.
Make sure you choose an activity that can be done regularly, and is enjoyable for you. The
important thing to remember is not to skip too many days between workouts or fitness benefits
will be lost. If you must lose a few days, gradually work back into your routine.
uses the most energy is aerobic exercise. The term "aerobic" is derived from the Greek word
meaning "with oxygen." Jogging, brisk walking, swimming, biking, cross-country skiing and
aerobic dancing are some popular forms of aerobic exercise.
Aerobic exercises use the body's large muscle groups in continuous, rhythmic, sustained
movement and require oxygen for the production of energy. When oxygen is combined with food
(which can come from stored fat) energy is produced to power the body's musculature. The longer
you move aerobically, the more energy needed and the more calories used. Regular aerobic
exercise will improve your cardiorespiratory endurance, the ability of your heart, lungs, blood
vessels and associated tissues to use oxygen to produce energy needed for activity. You'll build a
healthier body while getting rid of excess body fat.
In addition to the aerobic exercise, supplement your program with muscle strengthening and
stretching exercises. The stronger your muscles, the longer you will be able to keep going during
aerobic activity, and the less chance of injury.
How Much? How Often?
Experts recommend that you do some form of aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span
and gradually build up to the minimum. Then gradually progress until you are able to work
aerobically for 20-40 minutes. If you need to lose a large amount of weight, you may want to do
your aerobic workout five times a week.
It is important to exercise at an intensity vigorous enough to cause your heart rate and
breathing to increase. How hard you should exercise depends to a certain degree on your age, and
is determined by measuring your heart rate in beats per minute.
The heart rate you should maintain is called your target heart rate, and there are several ways
you can arrive at this figure. The simplest is to subtract your age from 220 and then calculate 60
to 80 percent of that figure. Beginners should maintain the 60 percent level, more advanced can
work up to the 80 percent level. This is just a guide however, and people with any medical
limitations should discuss this formula with their physician.
You can do different types of aerobic activities, say walking one day, riding a bike the next.
Make sure you choose an activity that can be done regularly, and is enjoyable for you. The
important thing to remember is not to skip too many days between workouts or fitness benefits
will be lost. If you must lose a few days, gradually work back into your routine.
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Counting Calories
Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one
pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less
calories over a period of time than you need or doing 3,500 calories worth of exercise. It is
recommended that no more than two pounds (7,000 calories) be lost per week for lasting weight loss.
Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use
up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one
mile, depending on your body weight.) Maintaining this schedule would result in an extra 700
calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake
stays the same. To look at energy balance another way, just one extra slice of bread or one extra
soft drink a day – or any other food that contains approximately 100 calories – can add up to ten
extra pounds in a year if the amount of physical activity you do does not increase.
If you already have a lean figure and want to keep it you should exercise regularly and eat a
balanced diet that provides enough calories to make up for the energy you expend. If you wish to
gain weight you should exercise regularly and increase the number of calories you consume until
you reach your desired weight. Exercise will help ensure that the weight you gain will be lean
muscle mass, not extra fat.
pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less
calories over a period of time than you need or doing 3,500 calories worth of exercise. It is
recommended that no more than two pounds (7,000 calories) be lost per week for lasting weight loss.
Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use
up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one
mile, depending on your body weight.) Maintaining this schedule would result in an extra 700
calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake
stays the same. To look at energy balance another way, just one extra slice of bread or one extra
soft drink a day – or any other food that contains approximately 100 calories – can add up to ten
extra pounds in a year if the amount of physical activity you do does not increase.
If you already have a lean figure and want to keep it you should exercise regularly and eat a
balanced diet that provides enough calories to make up for the energy you expend. If you wish to
gain weight you should exercise regularly and increase the number of calories you consume until
you reach your desired weight. Exercise will help ensure that the weight you gain will be lean
muscle mass, not extra fat.
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Energy Balance: A Weighty Concept
Losing weight, gaining weight or maintaining your weight depends on the amount of calories
you take in and use up during the day, otherwise referred to as energy balance. Learning how to
balance energy intake (calories in food) with energy output (calories expended through physical
activity) will help you achieve your desired weight.
Although the underlying causes and the treatments of obesity are complex, the concept of energy
balance is relatively simple. If you eat more calories than your body needs to perform your day's
activities, the extra calories are stored as fat. If you do not take in enough calories to meet your
body's energy needs, your body will go to the stored fat to make up the difference (Exercise helps
ensure that stored fat, rather than muscle tissue, is used to meet your energy needs.) If you eat just
about the same amount of calories to meet your body's energy needs, your weight will stay the same.
On the average, a person consumes between 800,000 and 900,000 calories each year! An
active person needs more calories than a sedentary person, as physically active people require
energy above and beyond the day's basic needs. All too often, people who want to lose weight
concentrate on counting calorie intake while neglecting calorie output. The most powerful
formula is the combination of dietary modification with exercise. By increasing your daily
physical activity and decreasing your caloric input you can lose excess weight in the most
efficient and healthful way.
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For Weight Loss Success
For Weight Loss Success
Keep an eye on the size!
How much is enough activity?
You need to get at least 30 minutes of moderate physical activity per day, most days of
the week to help burn up extra calories. But give yourself credit for the activities that
you’re already doing. Common activities such as climbing stairs, pushing a stroller, gardening,
Am I full yet?
Before starting to reach your next goal, offer yourself a promise like this, "If I reach my goal this (day,
week, month), I will treat myself SMART means being Specific, Measured, Appropriate, Realistic, and Time-bound about what you plan to achieve. For example, if your goal is to increase your physical activity, then write down the type of activity you plan to do, how many times you can realistically do it each week, and for how long each time. Start with small, short, and easier goals, and work your way up.
week, month), I will treat myself SMART means being Specific, Measured, Appropriate, Realistic, and Time-bound about what you plan to achieve. For example, if your goal is to increase your physical activity, then write down the type of activity you plan to do, how many times you can realistically do it each week, and for how long each time. Start with small, short, and easier goals, and work your way up.
Keep an eye on the size!
Did you know that we eat most of what is on our plate, no matter what the size of the plate?
When at home, try using smaller plates; they will help you take smaller portions. When eating
out, share an entrée! Studies show that portions today are often super-sized enough for
two or more people to share. to a well-deserved (Fill in a reward here, but not a food reward.)."
Think of something you want, such as an afternoon off, a massage, a movie, or even a deposit
toward a larger reward. Be creative, set up rewards for yourself frequently, and make sure you give
When at home, try using smaller plates; they will help you take smaller portions. When eating
out, share an entrée! Studies show that portions today are often super-sized enough for
two or more people to share. to a well-deserved (Fill in a reward here, but not a food reward.)."
Think of something you want, such as an afternoon off, a massage, a movie, or even a deposit
toward a larger reward. Be creative, set up rewards for yourself frequently, and make sure you give
them to yourself when you reach your goal.
How much is enough activity?
You need to get at least 30 minutes of moderate physical activity per day, most days of
the week to help burn up extra calories. But give yourself credit for the activities that
you’re already doing. Common activities such as climbing stairs, pushing a stroller, gardening,
and walking all count as physical activity. Just make sure you do enough of them. Balance your (food) checkbook. Keep a diary of what you eat and how much physical activity you get each day.
Then, at the end of each week, record your weight in the same diary. You and your health provider
can use this information to adjust your eating and physical activity plan to find the best way to reach your goal.Am I full yet?
The question may take longer to answer than you think. It takes 15 minutes or more for
the message that we’re full to get from our stomachs to our brains. So take a few minutes before
digging in for that next helping. Having trouble feeling full? Eight glasses (8 ounces each)
or more of water or other non-caloric beverages daily fills you up and keeps you refreshed.
Also, vegetables and fruits can help you feel fuller, especially when eaten raw.
the message that we’re full to get from our stomachs to our brains. So take a few minutes before
digging in for that next helping. Having trouble feeling full? Eight glasses (8 ounces each)
or more of water or other non-caloric beverages daily fills you up and keeps you refreshed.
Also, vegetables and fruits can help you feel fuller, especially when eaten raw.
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The Facts About Weight Loss
Being obese can have serious health consequences. These include an increased risk
of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer.
Losing weight can help reduce these risks. Here are some general points to keep in mind:
Any claims that you can lose weight effortlessly are false. The only proven way
to lose weight is either to reduce the number of calories you eat or to increase the number
of calories you burn off through exercise. Most experts recommend a combination of both.
Very low-calorie diets are not without risk and should be pursued only under
medical supervision. Unsupervised very low-calorie diets can deprive you of
important nutrients and are potentially dangerous.
Fad diets rarely have any permanent effect. Sudden and radical changes in your
eating patterns are difficult to sustain over time. In addition, so-called “crash” diets
often send dieters into a cycle of quick weight loss, followed by a “rebound” weight gain
once normal eating resumes, and even more difficulty reducing when the next diet is attempted.
To lose weight safely and keep it off requires long-term changes in daily
eating and exercise habits. Many experts recommend a goal of losing about a pound
a week. A modest reduction of 500 calories per day will achieve this goal, since a total
reduction of 3,500 calories is required to lose one pound of fat. An important way to lower
your calorie intake is to learn and practice healthy eating habits.
of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer.
Losing weight can help reduce these risks. Here are some general points to keep in mind:
Any claims that you can lose weight effortlessly are false. The only proven way
to lose weight is either to reduce the number of calories you eat or to increase the number
of calories you burn off through exercise. Most experts recommend a combination of both.
Very low-calorie diets are not without risk and should be pursued only under
medical supervision. Unsupervised very low-calorie diets can deprive you of
important nutrients and are potentially dangerous.
Fad diets rarely have any permanent effect. Sudden and radical changes in your
eating patterns are difficult to sustain over time. In addition, so-called “crash” diets
often send dieters into a cycle of quick weight loss, followed by a “rebound” weight gain
once normal eating resumes, and even more difficulty reducing when the next diet is attempted.
To lose weight safely and keep it off requires long-term changes in daily
eating and exercise habits. Many experts recommend a goal of losing about a pound
a week. A modest reduction of 500 calories per day will achieve this goal, since a total
reduction of 3,500 calories is required to lose one pound of fat. An important way to lower
your calorie intake is to learn and practice healthy eating habits.
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Healthy Weight Loss Tips for Teens
Does your WEIGHT and shape get in the way of…
Feeling good about yourself?
Feeling healthy?
Being active or playing sports?
Do YOU want to make changes which would encourage a lower body weight?
If YOU have decided that you want to lower your weight (or gain less weight) as you grow:
What Are Some Simple Things You Can Do to Eat Right?
Don’t skip meals
Eat regular meals: people who skip meals, especially breakfast, tend to overeat later in the day and may have
lower metabolic rates. Eating regular meals increases the rate that calories are burned due to the energy needed
to digest the food.
Eat more fruits, vegetables, and salads (at least 5 servings per day)
Drink water. Soda, juice, sweet tea, or sports drinks give you a large amount of sugar and calories.
Avoid eating out and at fast food restaurants. If you do eat out, choose items that are not fried.
How Can You Exercise More Often?
Walk with your friends instead of sitting.
Ask your friends and family not to park close to the Mall – so you can walk more
Use stairs instead of elevators
Dance in front of MTV or other music for 30 minutes
Make exercise rules for yourself: “I have to jog in place for 20 minutes before any TV”
Sign up for a sport or take out your bike/skates/dog for workouts each weekend
Cut back on the time spent in front of the TV or computer
Successful Long-Term Weight Control Has 3 Parts:
1. GOOD NUTRITION: It is important to eat a variety of foods each day. The body works better with
balanced meals that include a variety of nutrients (vitamins, minerals, fiber, carbohydrate, protein, fat, and
water).
2. EXERCISE: Exercise helps control weight gain by using calories (fuel), using body fat (stored fuel) and
promoting muscle build-up. A person who has more muscle has a higher metabolic rate. A higher
metabolic rate means using more fuel (calories).
3. BEHAVIOR CHANGE: Making small changes can eliminate bad habits and build new lifestyles to
become and stay healthy.
Feeling good about yourself?
Feeling healthy?
Being active or playing sports?
Do YOU want to make changes which would encourage a lower body weight?
If YOU have decided that you want to lower your weight (or gain less weight) as you grow:
What Are Some Simple Things You Can Do to Eat Right?
Don’t skip meals
Eat regular meals: people who skip meals, especially breakfast, tend to overeat later in the day and may have
lower metabolic rates. Eating regular meals increases the rate that calories are burned due to the energy needed
to digest the food.
Eat more fruits, vegetables, and salads (at least 5 servings per day)
Drink water. Soda, juice, sweet tea, or sports drinks give you a large amount of sugar and calories.
Avoid eating out and at fast food restaurants. If you do eat out, choose items that are not fried.
How Can You Exercise More Often?
Walk with your friends instead of sitting.
Ask your friends and family not to park close to the Mall – so you can walk more
Use stairs instead of elevators
Dance in front of MTV or other music for 30 minutes
Make exercise rules for yourself: “I have to jog in place for 20 minutes before any TV”
Sign up for a sport or take out your bike/skates/dog for workouts each weekend
Cut back on the time spent in front of the TV or computer
Successful Long-Term Weight Control Has 3 Parts:
1. GOOD NUTRITION: It is important to eat a variety of foods each day. The body works better with
balanced meals that include a variety of nutrients (vitamins, minerals, fiber, carbohydrate, protein, fat, and
water).
2. EXERCISE: Exercise helps control weight gain by using calories (fuel), using body fat (stored fuel) and
promoting muscle build-up. A person who has more muscle has a higher metabolic rate. A higher
metabolic rate means using more fuel (calories).
3. BEHAVIOR CHANGE: Making small changes can eliminate bad habits and build new lifestyles to
become and stay healthy.
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Weight Loss Tips: Lose It For Life!
1. BALANCE, VARIETY, & MODERATION: Diets Don’t Work!
2. EAT BREAKFAST: Start Your Day Right!
You only have a two-hour metabolic window to eat after you wake up in
the morning. If you don’t eat within two hours of waking, your metabolism
will slow down for about the next 24 hours and go into “fat- storage” mode
which is exactly the opposite of what you want. You need to give your
body the signal to burn as many calories as need for full function and
“High-Performance Health” by giving it fuel within two hours of waking.
I’ve had people start eating breakfast that never changed what they were
eating the rest of the day, and they immediately started to lose weight. I
know this sounds crazy, but they “ate more to weigh less!” It is all about
metabolism. Kick your metabolism into high gear with a healthy breakfast
then charge into your day with increased energy and vitality—Yahoo!
3. MEAL TIMING: Fuel Your Fire!
Going too long between meals has a similar effect to not eating
breakfast—you slow down your metabolism. Unless you are sleeping, try
not to exceed a 4-5 hour window between eating.
Ideally, your window is even closer to 3-4 hours between meals. I like to
see people eating about 5-6 times per day. The in-between meals should
be smaller and lighter.
4. WATER: Are Ya Yellow?
Staying hydrated has plenty of assorted health benefits. It helps with
weight loss specifically because as the water fills your stomach, it
activates the “stretch receptors” in your stomach wall that in turn give
signals to your brain that you are filling up. Basically, you “pre-fill” your
stomach with zero calorie water instead of higher calorie food. Most
Americans are chronically dehydrated; unless you want to look like a
dehydrated raisin, don’t make this serious mistake!
To determine if you’re hydrated or not, look at the color of your urine. If
your urine is very yellow, drink more water. If your urine is very pale
yellow or clear, then you are properly hydrated.
5. 5-A-DAY: Fruits & Veggies= Nutritional Value & Fat/Calories
Filling up primarily with low-fat and low-calories fruits and veggies will help
you reduce the available space for higher fat/calorie foods.
Additionally, fruits and veggies have many other health benefits that junk
foods do not significantly produce like fiber, vitamins, minerals, and water.
Some fruits and veggies also reduce the chances for getting certain types
of cancer.
6. PORTION SIZES: I Can’t Believe You Ate the Whole Thing!
Dietary experts claim if Americans ate proper portions of food but never
changed their food choices that we could significantly reduce obesity in
our country. Even if you are eating junk food—just stop eating so much!
The “portion distortion” with most people is completely out of control.
Many restaurants now serve so-called individual dinners that are closer to
“five” dinners in portion! Plates are larger—now even oval instead of
round to pack on more food. A serving of meat is only 3.5 ounces (the
size of a deck of playing cards). When is the last time you saw a
restaurant portion of meat like playing cards? Maybe sushi in 1955!
Try the “1/3 Rule” for eating by Steve Ilg of Wholistic Fitness™. Fill your
stomach with 1/3 food, 1/3 water, and leave it 1/3 “empty.” Leaving a little
empty space will help with both digestion and calorie control.
7. EMPTY CALORIES: “If man makes it, don’t eat it!” –Jack LaLanne
People routinely eat junk food that has no nutritional value but is very high
in calories; thus, the calories are “empty” because they have no significant
vitamins and minerals. Junk foods are high in calories per small serving,
and they quickly add on the pounds.
Danger! It might not seem like you are eating a lot of volume, but per
gram junk foods are LOADED with fat and calories. Think about where
these foods are in your daily eating then work to reduce them.
8. RELAXED & MINDFUL EATING: Slow Down…
It takes about 20 minutes to actually “feel full” after you have eaten
enough food. If you eat too fast, you can easily overeat within 10 minutes
but keep right on eating because you don’t feel satisfied. By eating slowly,
you allow your brain and stomach enough time to communicate properly
and you aid digestion by chewing your food more completely. Relaxed
eating also promotes “mindful” eating. Be mindful of what your food does
to your body—will your choices hurt or help you? Think before you eat!
Slow down enough and you might even “taste” your food—what a
concept! Many people’s eating more closely resembles that of a starving
animal than that of an appreciative human being thankful for their food—
be thankful for the food, those that brought it to you, and your health to eat
it. Food is about more than not being hungry…slow down, think enough
about what and why you are eating, and you’ll find this out yourself…
9. EXERCISE: The Only Real Fountain of Youth
If I could put all the benefits of exercise into a pill, I’d be the richest man in
the world! There isn’t much that exercise can’t help with in terms healthy
aging—it is the closest thing to a fountain of youth you’ll ever find. For
optimal function, healthy aging, and injury prevention, your weekly
exercise regimen should include cardio (for heart), strength (muscle tone),
and muscular flexibility/joint mobility. While exercise is great for keeping
weight off, it is NOT the most optimal for taking the initial weight off. The
average adult only burns about 600 calories per hour in a “hard” workout.
A bacon double cheeseburger can exceed 1,100 calories—do the math.
You’re in the hole if you think exercise alone can bail out your poor
eating—and “the hole” I’m referring to could be your early grave!
To accelerate weight loss, use the strength component of exercise to
increase your muscle (lean mass). Having more muscle increases your
metabolism; this means you burn more calories at rest—while you sleep,
sit, drive, and breathe—people with lean bodies burn off excessive fat
calories and thus keep the body to a healthy fat to lean mass ratio.
The Ultimate Advantage=Use exercise with proper eating to
maximize weight loss and weight maintenance!
10.CONSISTENT ENDURANCE: Stick With It!
Again, quick-fix diets don’t work. Less than 5% of people that lose
weight actually keep it off! Wellness and healthy eating are long term—
a “lifestyle.” The most successful people with PERMANENT weight loss
lose about three pounds per month. This might not sound like much, but
at the end of the year, it’s over 50 pounds! The general recommendation
is to lose between ½ to 2 ½ pounds per week. Weight loss beyond 2 ½
pounds puts you at greater risk for losing muscle (lean mass). Remember
that loss of muscle will “decrease” your metabolism and make it harder for
you to keep the weight off for the long term.
It is best to take the slow but steady path—consistent endurance
with Wellness will get you there safely…enjoy your journey. ☺
Put These Into Action NOW For Permanent Weight Loss!
1. Balance, Variety, & Moderation
2. Eat Breakfast!!!
3. Meal Timing
4. Water
5. 5-A-Day
6. Portion Sizes
7. Empty Calories
8. Relaxed & Mindful Eating
9. Exercise
10. Consistent Endurance
By: Ron Jones
Fad diets typically do not have balance, variety, and moderation. Without
these three key ingredients, it is impossible to maintain an eating program
“for life.” There are endless new diets being created—always ask yourself
if they have balance, variety, and moderation. If not, throw them out!
Wellness is a lifestyle. Eating healthy is something you do for life—
not just during a fad diet. We know diets don’t work, so stop wasting
your time and money with them. Be reasonable by using the above
principle to eat consistently with balance, variety, and moderation—for life!
these three key ingredients, it is impossible to maintain an eating program
“for life.” There are endless new diets being created—always ask yourself
if they have balance, variety, and moderation. If not, throw them out!
Wellness is a lifestyle. Eating healthy is something you do for life—
not just during a fad diet. We know diets don’t work, so stop wasting
your time and money with them. Be reasonable by using the above
principle to eat consistently with balance, variety, and moderation—for life!
2. EAT BREAKFAST: Start Your Day Right!
You only have a two-hour metabolic window to eat after you wake up in
the morning. If you don’t eat within two hours of waking, your metabolism
will slow down for about the next 24 hours and go into “fat- storage” mode
which is exactly the opposite of what you want. You need to give your
body the signal to burn as many calories as need for full function and
“High-Performance Health” by giving it fuel within two hours of waking.
I’ve had people start eating breakfast that never changed what they were
eating the rest of the day, and they immediately started to lose weight. I
know this sounds crazy, but they “ate more to weigh less!” It is all about
metabolism. Kick your metabolism into high gear with a healthy breakfast
then charge into your day with increased energy and vitality—Yahoo!
3. MEAL TIMING: Fuel Your Fire!
Going too long between meals has a similar effect to not eating
breakfast—you slow down your metabolism. Unless you are sleeping, try
not to exceed a 4-5 hour window between eating.
Ideally, your window is even closer to 3-4 hours between meals. I like to
see people eating about 5-6 times per day. The in-between meals should
be smaller and lighter.
4. WATER: Are Ya Yellow?
Staying hydrated has plenty of assorted health benefits. It helps with
weight loss specifically because as the water fills your stomach, it
activates the “stretch receptors” in your stomach wall that in turn give
signals to your brain that you are filling up. Basically, you “pre-fill” your
stomach with zero calorie water instead of higher calorie food. Most
Americans are chronically dehydrated; unless you want to look like a
dehydrated raisin, don’t make this serious mistake!
To determine if you’re hydrated or not, look at the color of your urine. If
your urine is very yellow, drink more water. If your urine is very pale
yellow or clear, then you are properly hydrated.
5. 5-A-DAY: Fruits & Veggies= Nutritional Value & Fat/Calories
Filling up primarily with low-fat and low-calories fruits and veggies will help
you reduce the available space for higher fat/calorie foods.
Additionally, fruits and veggies have many other health benefits that junk
foods do not significantly produce like fiber, vitamins, minerals, and water.
Some fruits and veggies also reduce the chances for getting certain types
of cancer.
6. PORTION SIZES: I Can’t Believe You Ate the Whole Thing!
Dietary experts claim if Americans ate proper portions of food but never
changed their food choices that we could significantly reduce obesity in
our country. Even if you are eating junk food—just stop eating so much!
The “portion distortion” with most people is completely out of control.
Many restaurants now serve so-called individual dinners that are closer to
“five” dinners in portion! Plates are larger—now even oval instead of
round to pack on more food. A serving of meat is only 3.5 ounces (the
size of a deck of playing cards). When is the last time you saw a
restaurant portion of meat like playing cards? Maybe sushi in 1955!
Try the “1/3 Rule” for eating by Steve Ilg of Wholistic Fitness™. Fill your
stomach with 1/3 food, 1/3 water, and leave it 1/3 “empty.” Leaving a little
empty space will help with both digestion and calorie control.
7. EMPTY CALORIES: “If man makes it, don’t eat it!” –Jack LaLanne
People routinely eat junk food that has no nutritional value but is very high
in calories; thus, the calories are “empty” because they have no significant
vitamins and minerals. Junk foods are high in calories per small serving,
and they quickly add on the pounds.
Danger! It might not seem like you are eating a lot of volume, but per
gram junk foods are LOADED with fat and calories. Think about where
these foods are in your daily eating then work to reduce them.
8. RELAXED & MINDFUL EATING: Slow Down…
It takes about 20 minutes to actually “feel full” after you have eaten
enough food. If you eat too fast, you can easily overeat within 10 minutes
but keep right on eating because you don’t feel satisfied. By eating slowly,
you allow your brain and stomach enough time to communicate properly
and you aid digestion by chewing your food more completely. Relaxed
eating also promotes “mindful” eating. Be mindful of what your food does
to your body—will your choices hurt or help you? Think before you eat!
Slow down enough and you might even “taste” your food—what a
concept! Many people’s eating more closely resembles that of a starving
animal than that of an appreciative human being thankful for their food—
be thankful for the food, those that brought it to you, and your health to eat
it. Food is about more than not being hungry…slow down, think enough
about what and why you are eating, and you’ll find this out yourself…
9. EXERCISE: The Only Real Fountain of Youth
If I could put all the benefits of exercise into a pill, I’d be the richest man in
the world! There isn’t much that exercise can’t help with in terms healthy
aging—it is the closest thing to a fountain of youth you’ll ever find. For
optimal function, healthy aging, and injury prevention, your weekly
exercise regimen should include cardio (for heart), strength (muscle tone),
and muscular flexibility/joint mobility. While exercise is great for keeping
weight off, it is NOT the most optimal for taking the initial weight off. The
average adult only burns about 600 calories per hour in a “hard” workout.
A bacon double cheeseburger can exceed 1,100 calories—do the math.
You’re in the hole if you think exercise alone can bail out your poor
eating—and “the hole” I’m referring to could be your early grave!
To accelerate weight loss, use the strength component of exercise to
increase your muscle (lean mass). Having more muscle increases your
metabolism; this means you burn more calories at rest—while you sleep,
sit, drive, and breathe—people with lean bodies burn off excessive fat
calories and thus keep the body to a healthy fat to lean mass ratio.
The Ultimate Advantage=Use exercise with proper eating to
maximize weight loss and weight maintenance!
10.CONSISTENT ENDURANCE: Stick With It!
Again, quick-fix diets don’t work. Less than 5% of people that lose
weight actually keep it off! Wellness and healthy eating are long term—
a “lifestyle.” The most successful people with PERMANENT weight loss
lose about three pounds per month. This might not sound like much, but
at the end of the year, it’s over 50 pounds! The general recommendation
is to lose between ½ to 2 ½ pounds per week. Weight loss beyond 2 ½
pounds puts you at greater risk for losing muscle (lean mass). Remember
that loss of muscle will “decrease” your metabolism and make it harder for
you to keep the weight off for the long term.
It is best to take the slow but steady path—consistent endurance
with Wellness will get you there safely…enjoy your journey. ☺
Put These Into Action NOW For Permanent Weight Loss!
1. Balance, Variety, & Moderation
2. Eat Breakfast!!!
3. Meal Timing
4. Water
5. 5-A-Day
6. Portion Sizes
7. Empty Calories
8. Relaxed & Mindful Eating
9. Exercise
10. Consistent Endurance
By: Ron Jones
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Weight Loss Tips For Everyone
General Tips
• Eat at least three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit
before you feel full, stuffed, or sick from eating. You can have more if you are really
hungry.
• If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before
you have more food. Often, the craving will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not
hungry.
• Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of
higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high-
fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and regular soda.
• Limit the amount of alcohol (beer, wine, and liquor) that you drink.
• Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in
the car or the bedroom or in front of the TV.
Food Preparation
• Plan meals ahead of time.
• Try cooking methods that cut calories:
o Cook without adding fat (bake, broil, roast, boil).
o Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth,
or fruit juice instead of oil when cooking.
o Use low-calorie foods instead of high-calorie ones when possible.
• Cook only what you need for one meal (don’t make leftovers).
• If you do make extra portions, put them away as soon as they are ready so you can save
them for other meals. Store the leftovers in containers that you can’t see through.
• Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner
after you have finished eating tonight.
• Make fruits, vegetables, and other low-calorie foods part of each meal.
• Drink water while you cook.
Mealtimes
• Drink a glass of water before you eat. Drink more during meals.
• Use smaller plates, bowls, glasses, and serving spoons.
• Divide your plate into four equal parts. Use one part for meat, one for starch (such as
pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
• Do not put serving dishes on the table. This will make it harder to take a second portion.
• Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then
dip your fork into the dressing before you spear a bite of salad.
• Change your usual place at the table.
• Make mealtime special by using pretty dishes, napkins, and glasses.
• Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down
between bites. Cut your food one bite at a time.
• Enjoy fruit for dessert instead of cake, pie, or other sweets.
• Leave a little food on your plate. (You control the food; it doesn’t control you.)
• Remove your plate as soon as you’ve finished eating.
• If there’s no good use for leftovers, throw them out!
Snacking
Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long
as you plan what to eat and don’t eat too many calories.
• Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you
may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers,
or other “quick” choices.
• Keep low-calorie snacks in a special part of the refrigerator. Good choices include the
following:
o Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.
o Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips,
cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
o Fresh fruit.
Eating and Emotions
Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or
stress? If you eat for these reasons, here are some other things you can try:
• Call a friend for support.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re
exercising. If you are gardening, you probably won’t eat while your hands are covered in
soil.
• Eat at least three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit
before you feel full, stuffed, or sick from eating. You can have more if you are really
hungry.
• If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before
you have more food. Often, the craving will go away.
• Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not
hungry.
• Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of
higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high-
fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and regular soda.
• Limit the amount of alcohol (beer, wine, and liquor) that you drink.
• Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in
the car or the bedroom or in front of the TV.
Food Preparation
• Plan meals ahead of time.
• Try cooking methods that cut calories:
o Cook without adding fat (bake, broil, roast, boil).
o Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth,
or fruit juice instead of oil when cooking.
o Use low-calorie foods instead of high-calorie ones when possible.
• Cook only what you need for one meal (don’t make leftovers).
• If you do make extra portions, put them away as soon as they are ready so you can save
them for other meals. Store the leftovers in containers that you can’t see through.
• Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner
after you have finished eating tonight.
• Make fruits, vegetables, and other low-calorie foods part of each meal.
• Drink water while you cook.
Mealtimes
• Drink a glass of water before you eat. Drink more during meals.
• Use smaller plates, bowls, glasses, and serving spoons.
• Divide your plate into four equal parts. Use one part for meat, one for starch (such as
pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
• Do not put serving dishes on the table. This will make it harder to take a second portion.
• Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then
dip your fork into the dressing before you spear a bite of salad.
• Change your usual place at the table.
• Make mealtime special by using pretty dishes, napkins, and glasses.
• Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down
between bites. Cut your food one bite at a time.
• Enjoy fruit for dessert instead of cake, pie, or other sweets.
• Leave a little food on your plate. (You control the food; it doesn’t control you.)
• Remove your plate as soon as you’ve finished eating.
• If there’s no good use for leftovers, throw them out!
Snacking
Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long
as you plan what to eat and don’t eat too many calories.
• Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you
may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers,
or other “quick” choices.
• Keep low-calorie snacks in a special part of the refrigerator. Good choices include the
following:
o Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.
o Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips,
cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
o Fresh fruit.
Eating and Emotions
Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or
stress? If you eat for these reasons, here are some other things you can try:
• Call a friend for support.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re
exercising. If you are gardening, you probably won’t eat while your hands are covered in
soil.
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Top Five Weight Loss Motivation Tips
As a weight loss consultant I teach people many different ways to stay motivated. Just as
everyone is different and everyone needs to follow a weight loss plan specifically built
for their personal lifestyle everyone finds motivation in different ways. I wanted to share
with you my top 5 motivational weight loss tips in hopes that you too will find motivation
and apply it to your weight loss plan.
Tip 1: In order to keep your focus on your desire to lose weight make a list of
all the reasons why you want to lose weight. Keep it in plain site, tape it to your mirror in
your bathroom and read them each morning when you wake up. If you are in your car a
lot and you tend to eat fast food put a copy in your car. Tape it to your steering wheel or
visor.
Tip 2: If you are looking to lose a lot of weight such as 100 pounds. Break out
your calendar and set your goals. Be very realistic here. Example: your current weight is
190 pounds; your ultimate goal is 130. Let’s say it is January 1st set your first goal of 15
pounds then realistically plan for that and give it a date. Say March 5th (this will give you
9 weeks to lose 15 pounds). Set shorter lower mile stones at first to give you momentum
then spread it out a little as you go.
Tip 3: Plan a treat for yourself when you have had a great week. Make it non
food related such as get a pedicure, facial, buy some make-up. Anything that makes you
feel better about yourself and your great progress.
Tip 4: Take a picture of yourself in a swimsuit or something that will show
your body better. Each month on the same date take another picture in the same outfit.
Doing this will make you feel great seeing how baggy the outfits gets each month, keep
the pictures close by so you can look at them. Best place it to post them on your
bathroom mirror, the reason I say that is you will see them every morning and that will
remind you to make the best choices you can each day.
Tip 5: Read inspirational stories of other people who have lost weight. Do
read into how they did it just read about their success for what it is success. Every person
is different so the plan that someone follows doesn’t mean it will work for anyone. If you
hire a weight loss consultant (recommended) ask them to hook you up with other clients
for a support group they should be more than happy to do that and the other clients would
like it too.
By: Susan Brodnax
everyone is different and everyone needs to follow a weight loss plan specifically built
for their personal lifestyle everyone finds motivation in different ways. I wanted to share
with you my top 5 motivational weight loss tips in hopes that you too will find motivation
and apply it to your weight loss plan.
Tip 1: In order to keep your focus on your desire to lose weight make a list of
all the reasons why you want to lose weight. Keep it in plain site, tape it to your mirror in
your bathroom and read them each morning when you wake up. If you are in your car a
lot and you tend to eat fast food put a copy in your car. Tape it to your steering wheel or
visor.
Tip 2: If you are looking to lose a lot of weight such as 100 pounds. Break out
your calendar and set your goals. Be very realistic here. Example: your current weight is
190 pounds; your ultimate goal is 130. Let’s say it is January 1st set your first goal of 15
pounds then realistically plan for that and give it a date. Say March 5th (this will give you
9 weeks to lose 15 pounds). Set shorter lower mile stones at first to give you momentum
then spread it out a little as you go.
Tip 3: Plan a treat for yourself when you have had a great week. Make it non
food related such as get a pedicure, facial, buy some make-up. Anything that makes you
feel better about yourself and your great progress.
Tip 4: Take a picture of yourself in a swimsuit or something that will show
your body better. Each month on the same date take another picture in the same outfit.
Doing this will make you feel great seeing how baggy the outfits gets each month, keep
the pictures close by so you can look at them. Best place it to post them on your
bathroom mirror, the reason I say that is you will see them every morning and that will
remind you to make the best choices you can each day.
Tip 5: Read inspirational stories of other people who have lost weight. Do
read into how they did it just read about their success for what it is success. Every person
is different so the plan that someone follows doesn’t mean it will work for anyone. If you
hire a weight loss consultant (recommended) ask them to hook you up with other clients
for a support group they should be more than happy to do that and the other clients would
like it too.
By: Susan Brodnax
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Burn Fat & Lose Weight Today
According to the National Center for Health Statistics, Americans are getting fatter every year. At the same time, more Americans than ever before are trying to lose weight. Its very important to get the right facts about losing weight the correct way so you can reduce unwanted body fat and maintain your hard earned lean muscle mass. Here are the top 5 secrets to start burning fat and losing excess weight the right way.
Fat Burning Secrets #1 - Build Fat Burning Muscle Mass
Strength training builds lean muscle mass. By adding muscle you will be adding the most potent fat burning tissue to your body. Muscle tissue is the most metabolically active tissue in your body, so make sure to build as much as possible. Studies have estimated that for each pound of muscle you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories per day, or an extra pound of fat every 7 to 10 days. This is without making any other changes! In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%.
Fat Burning Secrets #2 - Pump Up Your Protein
Make sure to include a lean protein source at every meal. Shoot for 1 gram of protein per pound of body weight. By eating enough protein, you will keep your nitrogen levels high which supports muscular repair and growth. Protein has a thermogenic effect of 30% which makes it the highest thermogenic food compared to all other nutrients. This means that for every 100 calories of protein you eat, 30 calories are burned by your body to digest the food leaving you with a net 70 calories. Here are a few quick and healthy protein packed snacks:
The first step to making your commitment to cardio is to find what you enjoy. There are so many options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, just to name a few. If you get bored easily, change it up frequently. Find a friend who likes the same type of workout and use the buddy system. If you pick an activity you enjoy, it will be much easier to stick with it. Make your cardio workout a priority. Quit scheduling your workouts around everything else you have to do, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.
Fat Burning Secrets #4 - Don't Reduce Calories Too Low
Avoid drastically cutting your calories. Quick and drastic weight loss can cause issues with your body's metabolism and muscle mass. When you lose a lot of weight quickly, you really need to strictly monitor where the weight is coming from. Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately comes from lean muscle mass and this is exactly what causes serious issues with your metabolism. Muscle is your body's most potent and active tissue for burning calories and body fat. It's basically your body's "furnace" and you always want to keep it burning hot. When someone loses a lot of weight, which usually comes from crash dieting or some other unhealthy way of dropping the weight, the body's lean muscle mass is cannibalized and the person loses some of the most powerful tissue for keeping a lean body.
Fat Burning Secrets #5 - Lose The Liquid Calories
Soft drinks and high sugar fruit juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source.
Make sure to always check your fruit juices for high amounts of processed sugar. Look on the ingredients list for "high fructose corn syrup" which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water. A great alternative is to buy a good juicer and make your own fruit juice. This will provide the highest level of freshness and nutrients when compared to processed versions. Juicing using real fruit provides the natural source of fruit sugar called "fructose".
Fat Burning Secrets #1 - Build Fat Burning Muscle Mass
Strength training builds lean muscle mass. By adding muscle you will be adding the most potent fat burning tissue to your body. Muscle tissue is the most metabolically active tissue in your body, so make sure to build as much as possible. Studies have estimated that for each pound of muscle you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories per day, or an extra pound of fat every 7 to 10 days. This is without making any other changes! In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%.
Fat Burning Secrets #2 - Pump Up Your Protein
Make sure to include a lean protein source at every meal. Shoot for 1 gram of protein per pound of body weight. By eating enough protein, you will keep your nitrogen levels high which supports muscular repair and growth. Protein has a thermogenic effect of 30% which makes it the highest thermogenic food compared to all other nutrients. This means that for every 100 calories of protein you eat, 30 calories are burned by your body to digest the food leaving you with a net 70 calories. Here are a few quick and healthy protein packed snacks:
- Black beans and albacore tuna (water packed)
(Mix a can of each and microwave.)
- Protein powder and non-fat cottage cheese
(Mix a scoop of protein with a cup of cottage cheese.)
- Protein bars
(Choose one with at least 20 grams of protein, a maximum of 5 grams of sugar and 300 calories. Throw a box in the freezer and they will make a great snack. They're really good for hitting that sweet tooth late at night.)
- GeniSoy Soy Crisps
(The perfect richly seasoned, low-fat baked alternative to traditional high-fat chips. Each serving contains a unique blend of soy and rice offering 7 grams of soy protein and a surprisingly low 2 grams of fat.)
The first step to making your commitment to cardio is to find what you enjoy. There are so many options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, just to name a few. If you get bored easily, change it up frequently. Find a friend who likes the same type of workout and use the buddy system. If you pick an activity you enjoy, it will be much easier to stick with it. Make your cardio workout a priority. Quit scheduling your workouts around everything else you have to do, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.
Fat Burning Secrets #4 - Don't Reduce Calories Too Low
Avoid drastically cutting your calories. Quick and drastic weight loss can cause issues with your body's metabolism and muscle mass. When you lose a lot of weight quickly, you really need to strictly monitor where the weight is coming from. Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately comes from lean muscle mass and this is exactly what causes serious issues with your metabolism. Muscle is your body's most potent and active tissue for burning calories and body fat. It's basically your body's "furnace" and you always want to keep it burning hot. When someone loses a lot of weight, which usually comes from crash dieting or some other unhealthy way of dropping the weight, the body's lean muscle mass is cannibalized and the person loses some of the most powerful tissue for keeping a lean body.
Fat Burning Secrets #5 - Lose The Liquid Calories
Soft drinks and high sugar fruit juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source.
Make sure to always check your fruit juices for high amounts of processed sugar. Look on the ingredients list for "high fructose corn syrup" which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water. A great alternative is to buy a good juicer and make your own fruit juice. This will provide the highest level of freshness and nutrients when compared to processed versions. Juicing using real fruit provides the natural source of fruit sugar called "fructose".
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Achieving Weight Loss
It is the most common New Year resolution for most of us. We are ready to lose those extra pounds, and resolve to do it every year. Year after year, we keep adding to those pounds and weight just adds up. We start out strong, but gradually, the enthusiasm dies down. To make your weight loss plan a success and achieve the desired weight loss, here are a few tips-
Define Goal- Defining a goal simply means that be specific about your achievements. Specify the amount of weight you want to lose and specify the time limit. Give yourself a deadline. Be very specific and make yourself accountable. It is like when you work in the office and you are working on a particular assignment. There is a deadline for the report to be submitted and in a particular format. You follow that and tend to stick to the schedule. It should be same for your weight loss program.
Maintain a diary and write your goal- The goals can be short term goals or long term goals. When trying to lose weight, focus more on short term goals. Write them down so that you are reminded of it everyday. Make goals for a day, week, month and so on. Start from short term goals and gradually move to long term goals. Writing down your goals everyday reminds you that you need to do something everyday and gradually move towards your goal of achieving weight loss.
Maintain a food diary- It helps if you write down each and everything that goes down your throat. It does not have to be a formal journal. What is important that you should realize at the end of the day how much you eat and how many calories you consume. It makes you aware and conscious of the food you eat. So, next time you want to reach for second or third serving, you will think twice as you will have to write it down. It is possible to lose weight just by maintaining a food journal. It makes you conscious and keeps you on the track.
Eat more fiber- It provides you lot of volume and less calories. Gives you the feeling of being full for a longer time.
Eat more vegetables and fruits- It is important to choose all the colors of fruits and vegetables as they provide vast array of phytochemicals. If you are not used to eating them, introduce them gradually and make them the integral part of your diet everyday.
Be persistent- Don't make an excuse. Your life and health is most important for you. Sooner you realize this, better for you. Losing the extra pounds and maintaining a healthy life style that includes eating healthy food and doing regular exercise is the best gift you can give to yourself. So, don't budge, come whatever may. Make a place for exercise in your daily routine. It is as important as any other daily chores you do. It is best if you decide to do the exercise first thing in the morning.
Right exercise- it is not only important to exercise, it is also equally important to choose right kind of exercise to achieve weight loss. Try to exercise all the parts of the body. Do the cardio for a healthy heart. Lift weights for strength training.
Just do it- If you cannot spare half an hour, just split your exercise routine in the chunks of 10 minutes each. There are tools available to lose weight, but the motivation to use them and achieve weight loss comes from within.
Do it now- This is one of the most difficult things to do. It is just too convenient to keep postponing your weight loss plan. You must understand that no one else can or will do it for you. Get started, as soon as you can.
Combination- If you combine a low calorie diet and the increased physical activity, it gives better results as compared to when any of these is done alone.
Keeping expectations real- It took few years for you to gain all those pounds. Do not expect to get rid of them fast. It is reasonable to lose 2 pounds in a week. Set the goals for yourself that are realistic. Keep in mind your age, routine or any other medical condition you might be suffering from.
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What Are The Best Weight Loss Diet Plans?
There are a lot of foods you can eat that will aid in weight loss. I don’t want you telling your friends that Roace Cooper said that you can only eat 12 foods on a diet. Eating the Food I recommend is almost like eating negative calories and you’ll get the proper nutrition you need while you’re trying to lose weight .
Water - Let’s start with the basics. Water is one of the most important things to have during a diet. Yet often times, people disregard it for its simplicity.
Spinach - This vegetable is a high-octane vegetable filled with nutrients, minerals, anti-oxidants, and high levels of iron, calcium and lutein. It’s also an excellent source of fiber.
Broccoli - Believe it or not, calcium from broccoli is absorbed better by the body than any other food with calcium, even milk. Calcium is vitally important to keep your bones strong while you’re losing weight . Broccoli is also a negative calorie food. Therefore you’ll burn more calories digesting it than what is actually in the broccoli itself.
Kale - Like broccoli, kale is a negative calorie food. It’s also super high in fiber, aiding in digesting food and cleansing the colon.
Tomatoes - Technically a fruit that is full of vitamin C and high in antioxidants that help build and maintain the immune system. During weight loss, it’s easy to get run down.
Eggs – Starting the day with a high protein food will give you instant energy. As far as fat burning properties, eggs have been known to burn fat in that ever frustrating tummy area that plagues a lot of people. The B12 found in eggs is excellent for breaking down fat and turning into energy. Some of you might be a little fearful of having too many eggs in your diet for fear of raising your cholesterol levels. However, high protein and low carbohydrates will actually keep your cholesterol levels low.
Beans – Navy beans, kidney beans, lima beans and white beans have extraordinary fat burning benefits. They’re high in fiber, protein and in iron, another vitamin that is needed for energy.
Green Tea – Green tea has natural antioxidants called catechins that aid in weight loss. Drinking a cup of green tea can help fill your stomach when you’re hungry and also boost your metabolism.
Salad – One of the best ways to get nutrients and feel full without adding high calories, is to eat salad every day.
Fruits – Fruits may be high in natural sugars, but many of them are also high in fiber. Apples, pears, pineapples are sweet snacks that have high nutritional and weight loss value.
Lean meat – Less frying and more grilling.
Soup – Having soup for lunch or dinner can greatly aid your weight loss program simply because soup has a lot of fluid in it which can give you a feeling of being full.
Cinnamon – A lot of people suffer from sudden sugar cravings. Studies have shown that just a little bit of cinnamon sprinkled on toast or oatmeal can keep you from having a sudden spike in insulin, making you crave sugar.
High fiber foods – Foods high in fiber help give you a feeling of fullness after you’ve eaten. If you feel satisfied, you’re less likely to reach for a snack and break your diet.
Oatmeal – A quick bowl of oatmeal in the morning will have a lasting affect throughout the morning. Add a dash of cinnamon to it and you have a winning combination.
Salmon – Omega 3 fatty acids help aid digestion and are known to help get rid of unwanted belly fat.
Yogurt – Another belly fat buster is yogurt. It also keeps blood sugar levels even, preventing sugar cravings.
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A Good Method For Fast Weight Loss
Your body won’t release fat stores if you lower calories below what it needs and increase exercise. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything.
You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.
If you starve yourself by lowering calories lower than are needed for the body to function, your body will freak out and will want to store every ounce in case it doesn’t get nourished again. You need to give it adequate nourishment so it doesn’t slow your metabolism down to adjust for lower calories.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.
Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.
High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.
Once you get near your goal, you start adding 5 carbs every 3 days til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn’t gain weight. Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.
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