How to Fight the hungries - Fitness2home Information about healthy Guide
Fitness2home Information about healthy Guide
How to Fight the hungries If you accept gone on a diet and accomplished your goal, affairs are acceptable that back you stop dieting you will achieve all the weight you lost. Afterwards several weeks on a low-calorie diet-900 calories or beneath the anatomy conserves activity by slowing the acceleration at which it burns calories. This apathetic bottomward explains in allotment why your weight accident may cease afterwards a few weeks. When you eventually acknowledgment to bistro a accustomed affair of food, your anatomy may abide to bake calories at the slower rate, autumn the actual calories as fat. So if you accept dieted strenuously, your anatomy may charge beneath calories to advance the aforementioned weight; accident weight becomes added difficult. Doctors apperceive that as you accretion weight the fat beef in your anatomy (most of us boilerplate 30 billion of them) become enlarged. But there is a absolute to how big a fat corpuscle can get, and actual adipose bodies advance added fat beef sometimes added than 100 billion. It now appears that you can add fat beef at any point during your life, although the cardinal you accept is afflicted by a aggregate of your comestible history and your abiogenetic makeup. Fat beef are altered from added cells. They are fabricated mostly of fat instead of protein, and allegedly they never go away, alike afterwards dieting. Instead, they alone shrink. Dr. Jules Hirsch of Rockefeller University has advised the anatomy tissue of actual adipose bodies who accept absent weight, and begin that it resembles that of starvation victims. Perhaps, he hypothesizes, it is the billions of undersizes, "hungry" beef that drive abounding afore time adipose bodies off their diets. New research suggests that your hungry cells aren''t the only sirens that lure you toward the refrigerator. Another culprit may be the hormone insulin. Insulin metabolizes sugar and fat into fuel for the body. In addition, some researchers believe that high levels of insulin are a factor in hunger and appetite and may drive you to overeat. Judith Rodin, professor of psychology and psychiatry at Yale University, conducted a study in which a grilled steak was placed in front of individuals who had not eaten for 18 hours. As they watched the steak sizzle in the pan, blood samples were taken. "We found that people who had higher amounts of insulin in their blood reported greater feelings of hunger," Rodin explains. She calls these people hyper-responders, who are literally "turned one by the sight, smell or thought of food. Such people, she theorizes, may be constantly tempted to eat. Rodin suggests that insulin, not your blood-glucose level, is also what determines how hungry you feel between meals. Surprisingly, her research finds that having only a doughnut and coffee for breakfast may, two hours later, leave you feeling hungrier than if you had skipped breakfast. Although the doughnut does cause a sudden rise in your blood-sugar level, Rodin believes the real problem is that your insulin level, raised to metabolize the sugar in your blood, stays higher for as long as three hours, but your blood-sugar level drops before that time. To fight off the hungries, try eating fruits, vegetables and starchy foods with fiber. And Rodin suggests that eating several small meals instead of two large ones may help keep your appetite and insulin at more manageable levels. There is good news about the complex carbohydrates found in fruits, vegetables, whole grains, and dried beans and legumes. Even if you are on a diet, you can eat more complex carbohydrates than you thought—bread isn''t a dirty word. Researchers at the University of Alabama in Birmingham Medical Center have found that it''s not the calories alone that count, but the amount of bulk, or fiber, and calories per unit of food—a food''s energy density. During a two-week test, the Birmingham researchers let both obese and non-obese people gobble up as much as they liked of two different kinds of meals. For one week, menus featured such foods as baked chicken, brown rice, broccoli, whole-wheat rolls and fresh fruit. The other week, a dinner might consist of roast beef, creamed potatoes, green-bean casserole and chocolate cake. When the diners ate roast beef and other meals with more fat and refined processed foods, they consumed twice as many calories to feel satisfied as they did when they ate meals from the chicken menu (and took a third less time to eat). Most of the items in the latter are low energy density (LED) foods: they have more bulk and fewer calories per unit. It also takes longer to eat them, which helps explain why they satisfy a hungry dieter on fewer calories. Dr. Roland L. Weinsier, director of clinical nutrition at the University of Alabama in Birmingham Medical Center, recommends non starchy vegetables (green beans, lettuce, carrots, cucumbers, broccoli), fresh fruits and cooked, unrefined starches (potatoes, brown rice, corn, dried beans, and whole-grain breads and cereals) as the best LED foods to eat. The worst foods to eat are those high in calories and low in bulk— high energy density (HED such as kitty meats, gravies, sugary products, whole-milk dairy products, margarine, nuts and seeds. They also take less time to eat, so you are more likely to stuff yourself with calories before feeling full. Exercise helps maintain your weight and seems to bring insulin levels down, says Dr. Donald S. Robertson, medical director of the Southwest Bariatric Nutrition Center in Scottsdale, Ariz. Any weight-loss program- is doomed to failure," he says, "unless it incorporate rates a certain amount of exercise." Aerobic activity—biking, running, brisk walking, swimming supervised exercise class is the best way to tone your cardiovascular system. Dr. Robertson recommends you work up to 15 or 20 minutes of exercise at your target heart rate (subtract your age from 180), with a five-minute warm-up, and a five minute cool-down afterward. Get your doctor''s okay, and then start by exercising five or six times a week; once you''re in shape, three times a week should maintain your weight. When your metabolism speeds up during a workout, it may stay higher for as long as 48 hours. Another plus: as your fitness improves, your metabolic rate after meals can increase to burn off more of the calories in the food you eat. In a University of New Hampshire study, six volunteers with low aerobic capacity were given a controlled exercise program, and all increased their after-meal metabolic rate in proportion to their improvement in aerobic capacity, one by 110 percent.
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