Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

The Key To Successful Weight Loss - Balancing Blood Sugar Levels


When you talk about losing weight you're really talking about losing fat. Successful weight loss is not just about losing that excess fat, it's about keeping it off.

Diets, be they low fat, high protein, calories controlled don't work. As soon as you come off the diet the weight just starts piling on again. Diets are just a short term fix. They are often boring and may not give your body the full range of nutrients it needs to keep you healthy. Diets do not provide a long term solution to your weight problems.

The answer is really quite simple. It's eating foods that keep your blood sugar in balance.

Why are blood sugar levels so important to successful weight loss? Every second of every day your body strives for balance and if it cannot achieve this balance your health is compromised. Failure to keep your blood sugar levels in balance leads your body to store more fat and can increase your risk of diabetes and heart disease. When you eat carbohydrates your body turns this into glucose and it travels through the bloodstream to your cells where it will be used for energy. Your very own rocket fuel! Problems start, however, when your blood sugar levels go too high. The pancreas produce a hormone called insulin whose job is to move glucose out of the blood. The more glucose in your blood, the more insulin you produce. If your body does not use the glucose for energy then it will be stored as fat. That's bad news but it can be even worse. Too much insulin hinders the body's ability to breakdown fat that has already been stored. That's certainly a double whammy. And let's not forget the risk of diabetes and heart disease. So now is the time to consider the effect of what you eat on your blood sugar levels

Does this scenario sound familiar? You're running late so you pick up a large latte and a bagel on the way to work. Around about eleven you're feeling peckish so you have a coffee and a biscuit or two or three. For lunch it's a cheese sandwich made with white bread and a large cola. Around about three you're feeling tired so it's a large coffee.

Your blood sugar levels have been rising too high and then falling too low all day. Your blood sugar levels have been out of balance all day. It's not just the food consumed that's been playing havoc with the blood sugar levels. The stimulants, including caffeine, found in cola and coffee (remember decaffeinated coffee still contains stimulates other than caffeine) force the body to produce adrenalin and this too raises the blood sugar level.

So that's the problem, now let's focus on the solution.

Keeping your blood sugar levels nice and steady throughout the day is the key to long term weight loss success. The goal is steady weight loss based on an enjoyable, varied eating plan that you can stick to for the rest of your life. You'll eat protein, carbohydrates, lots of fresh fruit and vegetables and some fats. Remember, this is not a diet.

You've probably heard of the glycemic index (GI) which rates carbohydrate food for its effect on blood sugar levels. A high GI number indicates the food is fast releasing. A baked potato scores 85, a sweet potato scores 61 but whole-wheat spaghetti would be a better choice at 37. To keep blood sugar levels steady, your carbohydrate intake should be based mainly on slow releasing foods. If eating a fast releasing carbohydrate, and these should only be eaten occasionally, then it must be combined with some protein. There are many books available listing the GI scores of common foods.

There is one problem with GI. It fails to take account of the quantity of food eaten. Carrots and chocolate have roughly the same score, they are both in the high 40s but you may nibble on one small carrot but, let's be honest, you don't just have two pieces of chocolate, you have the whole bar.. That's where GL (glycemic load) comes in. It takes into account both the GI score and the available carbohydrate (total carbohydrate less fiber) in the quantity of food being eaten. This is going to be the next 'hot topic'' in weight loss. There are already a number of books on the subject plus there are GL tables on the Web.

Protein has a role to play, too. Combining proteins with slow releasing carbohydrates helps you to burn fat. Your pancreas will produce a hormone called glucagon and your body will break down your stored fat and burn it for energy when it needs more than it is getting from the food you eat.

Okay, that's the theory but what do you eat? For a start, you are not going to go hungry. You are going to eat three meals and two snacks a day eating between 38-42 GLs a day whilst you're trying to lose weight and 45-50 GLs a day when you've reached your target weight.

For breakfast you must have both carbohydrate and protein. You could have 2oz of porridge, half a cup of blueberries, a dessertspoon of ground flax and pumpkin seeds served with some skimmed or soya milk. Or how about low fat live yogurt with half cup of blueberries (or strawberries or an apple or pear) and a dessertspoon of ground flax and pumpkin seeds. Or try a sugar free muesli, a dessertspoon of ground flax and pumpkin seeds, soft fruit of your choice and skimmed milk or soya milk or natural yogurt. Or would you prefer scrambled eggs on one slice of whole-wheat or rye toast. Aim for a breakfast of between 9 and 12 GL.

For lunch and dinner, imagine a medium sized plate. Your going to fill one half of it with non starchy vegetables such as salad leaves, aubergine, broccoli, cabbage, celery, zucchini, cucumber, mushrooms, onions, peppers, tomato and spinach. One quarter of the plate will be filled with protein. Choose from tofu, skin free turkey, skin free chicken, fish, eggs, quinoa, lentils and beans. You can have lean red meat no more than three times per week. The remaining quarter is carbohydrate such as pumpkin/squash, carrots, corn on the cob, pasta, brown rice or potato. Aim for each meal to be between 9 and 12 GL. These meals may be smaller than you are used to but remember you get a morning and afternoon snack too.

For snacks have fruit such as strawberries, apple, plums, cherries, peaches or some melon. Eat with a few nuts (nothing added) or pumpkin seeds. Or you could have some hummus and raw vegetables such as broccoli. Aim for each snack, to be no more than 5GL

Plan your meals and snacks in advance so that you can make sure you are keeping within your GL limit for each day.

Use GL and count your way to weight loss success and lifelong weight management.

Isobel Whytock is the author for http://www.1st-for-weight-loss.com where you can find many tips and inspirational articles on weight loss. This article is Copyright 2005 1st-for-weight-loss.com and may be reprinted and used on other sites providing this information and credit remains on the article with all links intact.


MORE RESOURCES:

VentureBeat

Here's What Happened When I Tried a Children's Weight-Loss App
TIME
I'm seeing red everywhere—not because I have an anger management problem but because I've been using Kurbo, a new app designed to help kids lose weight. And as with many things aimed at children (See: remote control cars, trampolines, songs from ...
Kurbo Health, the mobile weight-loss service for kids, bulks up with $5.8M roundVentureBeat
Mobile-enabled weight loss company for kids Kurbo Health raises $5.8Mmobihealthnews
Kurbo Health Raises $5.8 Million To Fight Childhood Obesity Via An App, Live ...TechCrunch

all 8 news articles »


Broadway World

Extreme Weight Loss on ABC Cassie [Recap/Review]
Guardian Liberty Voice
On Extreme Weight Loss on ABC tonight, Cassie, from Milwaukee, Wisconsin, was healthy and physically fit as a child and young woman. However, after she became unexpectedly with child at 21, she decided to give up her son for adoption. After that, her ...
Extreme Weight Loss Recap Season 4, Cassie Searches For Her SonEmpty Lighthouse Magazine
Local woman on ABC's "Extreme Weight Loss"WKOW
Scoop: EXTREME WEIGHT LOSS on ABC - Tonight, July 29, 2014Broadway World
TVGrapevine.com -Nerdles -The Epoch Times
all 15 news articles »


Current in Carmel

TOPS offers weight-loss support
The Spokesman Review
Near the top of every TOPS meeting, there's a weight-loss roll call. Or weight gain or weight maintenance, depending on what kind of week the member had. At one such gathering last week in north Spokane, women who reported losses received cheers and ...
Group offer free weight-loss helpCurrent in Carmel
Tops members attend International Recognition DaysMorrow County Sentinel

all 5 news articles »


New York Times (blog)

Ask Well: Exercise and Weight Loss
New York Times (blog)
“It all comes down to energy balance,” or calories in and calories out, said Edward Melanson, a professor at the University of Colorado School of Medicine in Denver, who has conducted many studies of exercise and weight loss. Most of us will burn only ...



WKMG Orlando

Dubai's Weight Loss Campaign Gives Away Solid Gold To Dieting Citizens
Bustle
However, the city of Dubai's new weight-loss plan for its citizens will reward people who lose weight with….GOLD. Yes, really — with every kilogram of weight they lose, they receive a gram of the precious metal valued at $42. The United Arab Emirates ...
Dubai offers children gold as weight loss incentiveThe Week Magazine
Dubai offering gold for weight loss in childrenWKMG Orlando
Dubai's Kids Now Worth Their Weight (Loss) in GoldTIME
gulfnews.com -Cosmopolitan -ArabianBusiness.com
all 12 news articles »


Weight loss surgery changing lives
Asbury Park Press
The bariatric program at Ocean Medical Center is championed by Anil Pahuja, M.D. and James Pasquariello, M.D., board-certified surgeons who specialize in weight loss surgery and minimally invasive surgery. These experienced surgeons perform gastric ...

and more »


Syracuse football DL Wayne Williams posts telling before and after weight loss ...
The Post-Standard
On Tuesday, Williams posted before and after photos of his weight loss (shown above). It's unclear exactly how much weight he has lost as SU Athletics has limited Williams' media availability this summer to allow him to focus on adjusting to the ...



KTXL

Documentary Leads to 100-pound Weightloss in 1 year
KTXL
After one year, Kurtz was 100 pounds lighter and could fit into one pant leg of his former jeans. His health insurance rates also went down three times as he got healthier. Courtesy: Benji Kurtz. (CNN)-. Having to ask for a seat belt extender on a ...
Weight loss success: 100 pounds with a plant-based dietBayoubuzz
Severely obese man drops 120lbs in a YEAR by following the plant-based diet ...Daily Mail

all 24 news articles »


Wisconsin Rapids Tribune

Is weight loss a recipe or a road map?
Wisconsin Rapids Tribune
Did you make a New Year's resolution to lose weight in 2014? If so, you are not alone. Arguably, weight loss is one of the most common promises people make. How effective are most of us at keeping our promise? In this society, food is abundantly ...



Daily Digest

Chris Pratt Talks Dramatic Weight Loss for 'Guardians of the Galaxy' (Video)
TheWrap
Chris Pratt looks to be in great shape for “Guardians of the Galaxy,” which opens this Friday, but that wasn't always the case. And, according to his appearance on “Late Show,” it won't be the case for long. He told Letterman that he'd never really ...
Chris Pratt Can't Keep His Numbers Straight When Talking About His Amazing ...Uproxx
Chris Pratt: Weight-loss for Guardians of the Galaxy was like being on 'The ...Daily Digest
Chris Pratt Complains About 'GOTG' Workout, Talks Being Fat And Weight LossDesign & Trend
KDramaStars
all 999 news articles »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.