Whether you're trying to lose weight or simply find a healthful eating plan you can stick with, you're bound to fail if you try to stay on a diet. Invariably, people on diets end up depriving themselves of certain foods and/or scrupulously counting calories.
Problem: Virtually no one can maintain long-term deprivation because our bodies are programmed to avoid this type of ongoing discomfort. And calorie restriction causes your metabolism to slow down in order to preserve energy, often resulting in more stored fat.
The secret is to work with your body's chemistry rather than against it, so healthful eating becomes automatic, not forced.
Recent development: Body weight used to be considered one of the best indicators of overall health
Now: Research has shown that your waist measurement at or just below your navel) may be more reliable. That's because abdominal fat is especially harmful due to its proximity to your vital organs, where it can lead to harmful increases in cholesterol and triglyceride levels. Fat in this area has been linked to heart disease, cancer and diabetes. Studies have found that men should strive for a waist measurement of 35 inches or less, while women should aim for 32 inches or less. When these measurements are exceeded, health risks increase. For example, risk for metabolic syndrome a group of conditions, including hypertension and abdominal obesity, that raises diabetes and cardiovascular disease risk) increases by 40% at 40 inches for men and 37 inches for women.
Important: Even if your weight is ideal, you still can benefit from some of the strategies described below because they promote healthy cholesterol and blood pressure levels. My recommendations…
1. Spice up your morning eggs. Cayenne and other forms of red pepper contain capsaicin, a substance that suppresses appetite signals, increases metabolism and decreases the desire for food later in the day. In addition, eggs are high in protein, which tends to induce feelings of fullness.
2. Consume fiber early in the day. Fiber increases levels of appetite-suppressing signals in the small intestine. Eating fiber early in the day makes people less hungry in the afternoon—the time when most of us tend to eat snacks and other calorie-dense foods. Consume about 30 g of fiber daily in the form of high-fiber cereals, fruits and vegetables, and 100% whole grains.
3. Eat nuts. The monounsaturated fat in nuts stimulates the production of cholecystokinin (CCK), a chemical messenger that slows the rate at which the stomach empties and reduces appetite without putting your body into starvation mode—that is, the point at which it starts conserving calories, rather than burning them. Before lunch and/or dinner, have about six walnuts, 12 almonds or 12 hazelnuts.
4. Drink coffee instead of soft drinks. Coffee (caffeinated and decaffeinated) is a rich source of antioxidants, and Americans consume more of it than any other antioxidant-rich food. Coffee is much lower in calories (if you don't add a lot of sugar and/or creamer) than sugary soft drinks.
Bonus: Caffeine stimulates the release of norepinephrine, a hormone that suppresses appetite and promotes calorie burning by increasing heart rate and metabolism. Green tea also is a rich source of antioxidants and caffeine.
5. Supplement with 5-hydroxytryptophan (5-HTP). Related to the amino acid tryptophan and sold as a weight-loss supplement, 5-HTP increases brain levels of serotonin, a neurotransmitter that controls appetite. In one study, people taking 5-HTP for six weeks lost an average of 12 pounds, compared with only four pounds in a control group.
Recommended dose: 300 mg daily.
Bonus: 5-HTP has mood-enhancing benefits.
6. Turn up the thermostat. One reason that people tend to eat more during the cold months is that cold temperatures stimulate appetite. Also, people with naturally low body temperatures tend to have a slower metabolism and are more prone to weight gain. Staying warm may be a natural form of appetite control, particularly if you increase body temperature with exercise. Every one degree increase in body temperature increases metabolism by 14%.
7. Ask your doctor about Tagamet. The active ingredient (cimetidine) in this heartburn drug is thought to activate appetite-suppressing CCK One 12-week study found that people taking a prescription form of Tagamet (400 mg, three times daily) had about a 5% decrease in waist size.
Important: Tagamet is unlikely to cause significant side effects, but should be taken to aid weight loss only if you have heartburn symptoms.
8. Consider using nicotine. It's common for people who quit smoking to gain weight, prob. ably because the nicotine in tobacco suppresses appetite, increases metabolism and damages taste buds, which makes food less appealing, Studies have shown that nicotine-in the form of patches and gum, not from cigarettes--when combined with small amounts of caffeine, can help some people lose weight.
If you've bit a weight plateau: Talk to your doctor about combining a nicotine patch with two cups of coffee daily. Even for nonsmokers, this approach can be used temporarily (to avoid possible addiction risk) to jump-start weight-loss efforts.
9. Smell grapefruit. Grapefruit oil, available from aromatherapy shops, emits an aroma that is thought to affect liver enzymes and help promote weight loss. In preliminary research, animals exposed to grapefruit scent for 15 minutes, three times weekly, had a reduction in appetite and body weight.
10. Control emotional stress. People who live with chronic stress (due to family pressures, a fast-paced job, etc) produce high levels of cortisol, a stress hormone that increases the propensity for the omentum—a structure located near the stomach—to store fat. Excessive fat in the omentum can significantly increase waist size.
Important: Exercise is among the best ways to lower stress-and curb accumulations of omentum fat.
Recommended: A 30-minute walk and five minutes' worth of stretching daily.. and three weekly sessions that include basic exercises, such as push-ups, shoulder shrugs, abdominal crunches, etc.
What Type of Taster Are You?
Everyone likes some foods more than others, but genetic factors also determine whether we eat—or avoid—the foods that play a key role in weight management.
Supertasters tend to avoid fruits and vegetables because these foods may taste very bitter to them. Low intake of produce may put these people at greater risk for certain diseases and colon polyps. To ensure adequate nutritional intake, supertasters should take a daily multivitamin.
Undertasters, on the other hand, often eat too many sweets because they require a lot of sweet foods to feel satisfied. Therefore, undertasters should carefully monitor their intake of sweets.
To determine your type…
Mix a 1 g-sized pack of saccharin (Sweet'N Low) in two-thirds of a cup of water, then sip. If it tastes mostly bitter, you're probably a supertaster. If the taste seems more sweet than bitter, you're probably an undertaster.