Many of us are under the impression that overweight people are lazy, unrestrained gluttons with voracious appetites. In fact, many of them are not, but that does not mean gluttons do not exist and that obesity does not start with overindulgence. There are several factors that lead to obesity and weight gain. Bad eating habits, overconsumption of calorie-dense foods, a genetic makeup, a sluggish metabolism, a sedentary lifestyle, or a combination of all justify weight gain in certain individuals.
The human body is genetically made to store fat in reserve for times of famine, which occurred much too often in the past millenniums. With food oversupply, starvation has significantly declined in the last half of the 20th century, giving way to obesity. By nature, the body is not equipped to easily dispose of excess fat, especially when it is continuously overfed, unless grinding physical activity accelerates the burning process. With repeated severe diets, like with famine, the metabolism becomes lazy, sending the body messages to unleash chemicals to slow down the calorie-burning mechanism. This process is intently made for the human race to survive on minimum calories during famine. Hence, what increases the metabolism is the quality of food, activity program, and a healthy lifestyle. We ought to stimulate it in a healthy manner, in order to protect our body systems from imbalances.
A small area in the brain regulates three survival responses: our reaction under threat, our eating behavior, and our reproductive instinct. While we have little control over our reaction to food at certain times, we should become more aware of our food choices.
Severe weight loss and repeated diets can give disappointing results after stopping the diet. Because such diets are so restrictive in calories, they slow down the metabolic rate. When the diet ends and calorie consumption returns to normal, the metabolism becomes slower than pre-diet times. Thus, the body becomes more efficient at stocking fat, resulting in weight gain. Moreover with every recurrent diet, more muscle tone is lost and less fat tissues (by the way, fat weighs less than muscles, tricking you on the scale). Another side-effect of yo-yo (repeated) diets is losing grip over appetite after quitting a diet; the body begins misreading satiation and hunger signals, lending way to overeating, weight gain, and obesity. Today, we shall explore a healthy way of managing unruly appetites and weight gain as well as enhancing the metabolism. The process starts with regular, balanced, high nutrient-dense meals along with daily activity.
The three meals should be high in nutritional value, of reasonable portions, and at regular times. They should consist of whole, organic, unprocessed, unrefined foods like fresh fruits and vegetables, whole grains, legumes, nuts, seeds, wild fish, free-range beef, lamb, chicken, and eggs, while eliminating pure sugar and fried and salty foods. Healthy fats are important to health and metabolism. They are filling and offer slow-releasing energy. These include cold-pressed olive oil (monounsaturated fatty acids) and nut, seed (omega-6 fatty acids), flaxseed, and fish oils (omega-3) to maintain healthy cell membranes and communication. Omega-3 fats help in metabolizing fat, controlling sugar levels and improving insulin functions, thus enhancing the metabolic rate and reducing inflammation. When taking fish oils in supplements make sure they are free of mercury and toxins.
To control appetite, insulin spikes, and weight gain, meals should not be of a high glycemic index (GI), which encourages the rising of insulin levels and tendency to store fat (we shall discuss that next week). When a meal is nutrient-dense, rich in fiber and phytonutrients (fruits, vegetables, legumes), and free of refined, processed, starchy, fatty foods, your chances of raising insulin and gaining extra pounds are minimal. Fiber-rich whole foods slow down the digestion; contain fewer calories per portion; are more filling; and tame appetite.
Food should be tasty, enhanced with herbs, condiments, and spices. I find seasoned dishes more hunger satisfying, whereas bland ones can be unsatisfying, leading to aimless overeating. Taste buds should also be trained to enjoy low-calorie, nutrient-rich salads and vegetables.
If you are active and exercise regularly and yet have problems controlling your weight, alter your exercise pattern. Morning activity jumpstarts the metabolic rate. Switching exercising hours (morning to evening or vice-versa) boosts the metabolism. Changing the type of activity, its timing, or its length tricks your metabolism. Find a way that suits your body best.
According to researchers at the University of Colorado Health Sciences Center, controlling weight demands permanent lifestyle changes. The research concluded that those who lost weight and kept it off did the following steps.
Their meals consisted of low-calorie, low-fat, nutrient-dense (salads and vegetables) food in reasonable portions, indulging occasionally. Breakfast was an important meal to control overeating at other meals. Physical activity (walking, running, cycling, swimming) was increased to enhance the metabolic rate. Television watching was reduced; it did not exceed 10 hours a week to allow for other activities. Weight was monitored more than once a week. High-fat-and-calorie snacks were eliminated. In spite of their earlier failures, these weight watchers were determined to keep lost weight off. Because they did it with conviction, they succeeded. Success comes with determination and perseverance!
Next week, Insha’Allah, we shall discuss the low-glycemic diet to control weight and feel energetic, which is the basis of the Montignac method of losing weight.
— Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to www.arabnews.com for previous articles.
