Posts Tagged ‘Weight loss’
How Much Should I Weigh?
Most people overestimate how much weight they can realistically lose, which leads to frustration. To find your happy or healthy weight look back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you’ve gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. “As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight. Instead of focusing on the numbers on the scale, set behavioral goals: “Eat breakfast every day, go for daily walks, eat more fruits and vegetables — when you set behavior goals, they are easier to accomplish and they make you feel good.” Stick with these behaviors for 3-6 months and they will become part of your life.
Based on your current weight, eat about 10 calories per pound of nutritious food (low in fat, rich in lean protein, high in fiber), get regular exercise, and assess your weight after a month or so.
As you get to a healthy weight, you can go up to 12 calories per pound.
Your Weight “Set Point”
Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%. This weight range is known as the “set point.” A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range. It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point. It is difficult, but not impossible, to set your range lower. With changes in healthy eating and exercise behavior, you can lower your set point.
Created by Karen Thampoe, MD.
West Houston Internal Medicine
Office located in Katy, Tx
The 10% Solution to Weight Loss
Maybe you’ve been struggling — without success — to get down to the size you were in high school or on your wedding day. But do you really need to go that low?
The truth, experts say, is that you can weigh more than your ideal weight and still be healthy (not to mention happy).
If you’re overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is easier to attain and maintain, setting you up for success in the long run.
Experts recommend that you try losing 10% the old-fashioned way — by slowly changing eating and exercise behaviors — then maintain this new weight for a few months before trying to lose more. Not only will your body get the signal to lower its “set point,” but you’ll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.