Weight Loss

THE last century saw a 500 to 800 percent increase in obesity, mainly due to the over consumption of sugar, fried and trans-fatty foods along with a corresponding decrease in exercise.

Weight loss is a national obsession in both the UK and the US. Almost 34 million American adults are obese and 45 million are overweight and these figures do not include children today who are rapidly forming an overweight generation. On a normal day 25 million Americans are seriously dieting.

Being overweight also contributes to life-threatening diseases such as cancer, diabetes and heart disease.

There is no simple answer to weight control. While most serious dieters can lose about 10 percent of their body weight if they stick to a strict diet, around two-thirds of that weight often goes back on within a year. Almost 90% of this is regained within five years, proving drastic dieting does not work in the long term. Most people who follow the numerous crash diets around today try these diets to burn calories fast without taking into account any lifestyle changes or eating habits.

Yo-Yo dieting

Crash diets, especially those that are almost fat-free, are impossible to stick to and may be dangerous to health because they are particularly unbalanced. In the end, most crash dieters gain most, if not all, or more of their original weight back. Some may lose quite a bit of weight rapidly but reach a plateau where further weight loss is difficult. This is often because restricted food intake can slow metabolism down. Others drastically reduce fat intake, but often replace these fats with empty carbohydrates, such as sugar and starches.

Sugar bingeing is a common side effect of the over-eating/non-eating dieter. Sugar provides a temporary insulin rush but is followed by a powerful craving for more food as blood sugar levels drop. Studies suggest sugar bingers often eat 60 – 70 percent more calories the following meal. Also, fewer calories are burned after a sugar binge as raised insulin turns more calories into fat. These dieters may even steadily gain weight, because the foods they do eat often contain more calories than the healthy, whole foods they might otherwise consume.

Glycemic Index

A low glycemic diet is a good option for anyone with sugar cravings. It keeps insulin levels low so fewer calories are turned into fat and more are burned for energy. Low glycemic foods, exercise and certain herbal supplements can also optimise brain biochemistry, so the dieter feels more comfortable and can diet without bingeing.

A good nutrition programme needs to be at the centre of any weight loss strategy. Long term weight control is a combination of a sound eating plan and regular exercise.

Always consult a doctor or healthcare professional before starting any weight loss programme.