The formula for weight loss (or gain) is "calories taken in - (calories * metabolic rate) = excess/deficit of calories to maintain weight). The body is very smart and it does NOT like to lose weight -- it considers it a "starvation" situation. Thus, when a deficit of calories is taken in, the body will reduce the metabolic rate in order to maintain weight. While it is possible to lose weight by "just" reducing calories, your body will fight it by lowering the metabolic rate and increasing the amount of hunger you feel. Since the body fights loss of weight, it will also respond to lack of calories by burning proteins in addition to fats which will also tend to reduce the metabolic rate.
As mentioned, the body is very "smart" -- it knows how much food is needed to maintain weight and it knows what building blocks (minerals, vitamins, proteins, However, in current society, we have deadened our abilities to listen to our bodies -- ignoring what it tells us. It is deadened by the pace of our lifestyles as well as the increased availability of calorie-dense foods which appeal to our hunger triggers.
There are things that CAN be done to return control over our ability to listen to our bodies AND take control over whether we are at the weight we desire.
- Exercise. This is probably the number one thing that we can do -- both aerobic (body moving, heart rate increased) and non-aerobic (weights, muscles working hard) exercise are of use. Aerobic exercise on a regular, prolonged, basis help to increase the metabolic rate directly. Anaerobic exercise increases muscle mass which requires more calories to maintain and, thus, effectively increases the metabolic rate. Contrary to popular belief, exercise does not increase appetite although it does help us to listen to our bodies more carefully -- so, if we are hungry, we will feel hungry. Try to drink non-sweetened liquids first, followed by bulkier foods such as celery or carrots.
- Meditative exercise. While some aerobic or non-aerobic exercise may take place at the same time, the primary benefit is allowing us to get in touch with the needs of our bodies. Activities such as yoga or meditation, in general, fall into this class.
- Slow down eating. Take smaller bites and eat slower. This allows the time needed for the body to say "I'm no longer hungry". In order to avoid the lag between eating and satiation (lack of hunger) it is good to stop when one is just a little bit hungry.
- Drink non-sweetened liquid. Water is good. Teas and Coffees and flavored waters also work. Artificially sweetened liquids (and foods) do not work well as they tend to actually increase hunger. Filling the stomach with non-sweetened liquids helps to reach satiation quicker.
- Spicy food. The capsaicin found in spicy peppers has been shown to increase metabolic rate a little. While this is not highly significant, spicy peppers tend to be mixed in with other vegetables and other non-calorie-dense foods.
- Limit calorie-dense foods. We talked about the various components of a healthy diet over a series of blogs. However, calorie-dense foods (high fat, high sugar) are easy to eat "too much" of very quickly. Eat them in small quantities and savor them (eat slowly while enjoying the flavor).
- Increase bulky foods. Vegetables, high-fiber complex carbohydrates (oatmeal), and such will satiate with lower calorie foods.
The bottom line is to allow your body to tell you what it needs. This is very difficult in modern society with its fast pace and a heavily marketed variety of calorie-dense foods but, at the end, you have changed your lifestyle to enjoy the food you eat better and to regain control over your body.
