|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.
Before & After Bariatric Surgery: Three Inspirational Weight Loss Stories - Philadelphia Magazine (blog)
What is Back to Normal After Gastric Bypass Surgery?
It is common for new WLS patients to ask, "How soon after surgery will I get back to normal?" This is understandable. We've spent a lifetime dieting for the short-term - the 30-day diet, the six-week program, the lose-ten-pounds-over-the-weekend diet.
Change Your Habits for Effective and Long Term Weight Loss
More likely than not a diet with end up a failure. Trust me on this one because, well, I have tried them and failed.
The History of Tumescent Liposuction
Liposuction is also referred to as lipoplasty, suction-assisted lipectomy and liposculpture. It is the most commonly performed cosmetic surgery today.
Weight Loss Myths Exposed
As a weight loss coach I speak will people regularly about their view and beliefs surrounding food and nutrition. It probably won't come as a surprise to hear there is a great deal of confusion around nutrition.
The Number One Secret Of Successful Weight Loss
There's one thing that most people forget about when it comes to weight loss. The truth is it's even more important than the right diet or effective exercise.
Understanding the Glycemic Index
Things get so confusing when it comes to understanding what foods are high on the glycemic index scale and what effects your blood sugar production.I have focused a lot of my diet around eating lower glycemic index foods, but more importantly understanding that even when you eat high glycemic foods you can help reduce the blood sugar impact, by eating a combination of both high and low glycemic index foods together, that overall helps slow down the insulin production in your body.
Six Steps to Weight Loss Success
What does it take to lose weight?When it comes to losing weight there is so much conflicting information out there that a lot of people just are not sure where to begin. There is an old saying that states "if you want learn how to get rich then hang out with rich people" Well, that old saying can also be applied if you want to lose weight.
Be Aware Of Your Reasons
You have decided that you want to lose weight and improve your health. What is the first step? Start by asking yourself what your reason(s)is for wanting to make this change.
Criteria to Consider When Selecting a Bariatric Surgery Center
According to the American College of Surgeons, most severely obese patients fail to maintain a normal, healthy weight without non-surgical means. Because surgery holds the key to success for so many obese Americans, it is helpful to learn about bariatric surgery centers.
Losing Weight - Stop Focusing on the Carrots!
What do I mean by that?Well, carrots are good for you and I encourage all of my clients to eat them - as well as all the other veggies - whenever they can. The problem I find with most of my clients looking to lose weight is that they are focused on the wrong things.
Burn Fat Not Sugar!
You are going to be pleasantly surprised! Most people think that in order to lose weight you have to do strenuous exercise, continuously, and lots of it! Well, Guess what? NOT TRUE!I know you are thinking? That's crazy! It doesn't make any sense! I thought the same thing, when I first heard this. But it all comes down to understanding how your body works.
How You Can Eat Carbs and Still Lose Weight
When I decided to lose weight I of course decided to do as much planning as possible. It seems the older I get the harder it is to do anything without completely planning it out.
Gastric Bypass - The Nightmare for Food Lovers
While the gastric bypass may seem like the perfect solution to those who are obese, I'd like to explain just how the surgery affects the lifestyle of those who've had gastric bypass surgery.If the lovers of food really know the drastic lifestyle change involved in the months and years after gastric bypass surgery then, unless they we're considering the operations for alleviating an immediate health concern, certainly wouldn't go through with the gastric bypass procedure.
Weightloss Supplements - How Weightloss Patches & Diet Pills Can Control Your Appetite
All of us that have had a love-hate relationship with diets know that it is very easy to succumb to the phenomena known as the "yo-yo diet". What is the yo-yo diet, and how can we prevent ourselves from taking that path which can only end in disappointment, unhealthy weight gains and weightlosses, and damaged self esteem?Yo-yo dieting, as it has been termed, is the cycle of losing and gaining weight that seems to be so prevalent in the United States.
Top 10 Points of Encouragement for Weight Loss
On the road to weight loss, fitness, and health, you can easily become discouraged. In fact, discouragement is what leads many people to give-up when they may have been near a point of significant progress and encouragement in their program.
Weight Loss Efficiency - 10 Ways To Make The Most Out Of Your Gym Workout!
My name is Greg Ryan. I am a high profile fitness expert, champion bodybuilder and best selling author.
Myth: Gastric Bypass Patients Can Never Be Nutritionally Healthy
A common claim from gastric bypass detractors is that after surgery patients can never be nutritionally healthy and they must take daily vitamin supplements just to survive.It is a mistaken notion that weight loss surgery patients cannot lead a nutritionally sound life.
Youll Need Total Will Power To Undergo Weight Loss
How much will power does it take in order to go through the torment of weight loss? Though the answer to weight loss varies from each individual, all it takes is the correct attitude, admitting to yourself that you do have the desire of letting lose the unwanted pounds.For years, people all over may have experienced the defeat from their own lack of self-will, thinking that weight loss is not worth the pain.
To Lose Weight, Feed Your Brains
When was the last time you focused so much on a task that you forgot to eat? You did not really forget, but you were too much interested in what you were working on to stop doing it and go to the fridge. Years ago, when your body was slim and your head swollen with projects, did you ever think that to be a grown up would not mean to be responsible and free?Stop looking for somebody to sue: nobody shovelled food in your mouth.
Exercise Bike Program - How to Lose Weight
Your pants are a bit tight, you can't seem to stop eating junk, and you're tired all of the time. It's time to get healthy and lose weight.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.