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Diet
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Will Your Plan
Lead To Permanent Weight Loss? Part 2
Dr. David Nganele
This is the second installment of our series on what a
weight loss plan should have in order to result in long-term
weight loss. Any plan can cause you to lose weight, but
for most people the weight comes back and they have to start
all over again, usually with another plan. As a reminder,
the four characteristics of successful weight loss
plans are:
. The plan must avoid cravings
2. The plan must avoid hunger
3. The plan must call for increasing your activity level
4. It must be a plan you can live with for a long time
In the first installment, we discussed cravings, what causes
cravings and how to avoid them. In this article we will
discuss hunger and how successful plans avoid it. As you
recall, cravings are when your body causes you to seek a
certain essential food item that it has been deprived of.
This can occur even if you are not hungry. Hunger, on the
other hand, is when your body basically needs all the essential
food ingredients at the same time.
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If you engage in any program that causes you to be hungry
a lot, you will end up consuming more calories, regardless
of the source, and that will defeat your weight loss effort.
So, curbing your appetite is key. Successful plans provide
you with the ability to not be hungry. There are two things
that reduce appetite most effectively:
· A full stomach and
· Foods such as proteins and fats.
The center of your brain that controls your weight, monitors
your stomach size for fullness. It also monitors your blood
for food substances that are absorbed from the stomach.
It uses this information to create that feeling of satisfaction
and to control your appetite.
How do you control hunger? You should strive to get that
fullness feeling in the stomach. You want to do this with
the least amount of calories. The best way to accomplish
this is by taking in fluids, such as water or foods that
have high fluid contents, such as fresh fruits. Also, to
feel full without adding calories, take in fiber. Fiber
goes through the body without being absorbed.
There is a catch to stomach size, however. The larger the
stomach is expanded, the faster the food is absorbed and
stored. So it is wiser to have many smaller meals, for example,
six small meals a day, than 3 heavy meals in a day.
The types of food you eat, also affect your ability to
suppress appetite and not feel hungry. Carbohydrates, especially
simple carbohydrates, are the foods that are least able
to suppress appetite. That is why a meal with no fat and
lots of carbohydrates will make you feel full for a short
time, while the stomach is full. As soon as the food leaves
the stomach, you feel hungry again. Fat, on the other hand,
suppress hunger as it reaches your brain. Proteins stimulate
a hormone called glucagon, which also suppresses appetite
in the brain.
So, by making sure your stomach is not empty and eating
the right types of food, such as proteins and fats, you
will avoid hunger and hence take in fewer calories.
Part 3,
we will discuss the concept of increasing your activity
level and show that it is an essential part of any successful
weight loss program.
Dr. David Nganele empowers individuals with the knowledge
to take help them take control of their health. His latest
ebook is "How to Choose A Weight Loss Plan That Will
Work for You.” Learn more at http://www.aboutdietplans.com.
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