About 98% of individuals who lose weight end up gaining back the weight plus additional pounds. For permanent weight loss results the pre-dieter should determine why they are overweight - why they are fat before going on a weight loss plan. By determining the patterns that are responsible for weight gain, the dieter will increase their odds for permanent weight loss success.
Weight Gain: More often than not, weight gain is due to consuming more calories than the body uses - the excess calories (energy) becoming stored in the fat cells.
Other less common causes of weight gain include: thyroid and hormone imbalances, hidden illness or health issues, ageing, both positive & negative sources of stress, inactivity, abuse of sugar substitutes, the gene pool, faulty metabolism, inadequate sleep, and allergies. And of course pregnancy is a natural cause of weight gain.
Let's view some of the most common causes of weight gain and some solutions which can set the dieter on a path to permanent weight loss success!
The All-Day Eater - Meet Jane, an All-Day Eater. Jane wakes up thinking about food and she doesn't quit thinking about food until she closes her eyes for the night. Jane not only thinks about food - she thinks about how much food she can enjoy throughout the day. Almost every time that Jane hops on the weight scales she sees a weight gain which is mega stressful and further contributes to Jane's overeating cycle.
The Evening Eater - Paul wakes up with his boots barely hitting the floor before he flies out of the house to work. His job is quick-paced and he is in charge of a large crew of workers that must meet specific deadlines. Paul has little-to-no time to eat breakfast, much less enjoy lunch or snack time. Therefore, when Paul returns home from work each day he is starving. He may drop by his favorite pizza joint and consume an entire pizza before his tummy tells his brain that he is full. And once he arrives at home, the feeding frenzy continues. After all, Paul hasn't eaten a thing all day and he's making up for it now. Trouble is, so are his weight scales.
The Yo-Yo Dieter - Dieter Penny is constantly on one diet and then another. She has tried almost every diet imaginable to lose weight. In the beginning, she only needed to lose ten pounds. She did - but once she got off the diet she quickly regained the weight in addition to more weight. Thirty-five diets later, Dieter Penny now needs to lose over 100 pounds due to Yo-Yo dieting.
Permanent Weight Loss Solution for All-Day Eaters, Evening Eaters & Yo-Yo Dieters: Stick to three solid meals a day based on the healthy foods housed within the Official Food Pyramid. Make healthy snacks & a good dose of activity a part of the daily routine.
When Gum Chewing Equals Weight Gain - Abby started chewing gum and decided that it helped her stay away from treats during the day. However, the sugar free gum tended to give her gassy issues so she switched to regular gum. A couple of months later Abby noticed that she had gained weight and she was puzzled by such because she had not changed her daily diet - except for the gum. She checked the label: 10 calories per stick. Gee...she was chewing 20 sticks of gum each day and her jaws testified of such. Furthermore, 20 sticks of gum equaled 200 calories - the root of Abby's weight gain. In addition, all that chewing had enhanced the jaw muscles, making Abby's face appear fuller than it would have otherwise. One solution for Abby is to kick the gum chewing habit and grab a tall glass of water instead to sip throughout the day.
Snacking - When Little Calories Add Up to Substantial Weight Gain - We often associate snack time with dessert time. Candy bars, cupcakes, muffins, rolls, pastries, donuts, nuts and soft drinks pack on unwanted weight very quickly. Opting for fresh fruit, low fat dairy choices, lean proteins, raw vegetables and healthy whole grains not only keep weight gain away, but also add a healthy dose of nutrition. Some healthy snack choices include: fresh fruit such as apples, bananas, apricots, strawberries, melon, oranges and kiwi. From the dairy group: skim milk, low fat wedge of cheese, low fat cottage cheese and low fat yogurt. From the Protein Group: unsalted nuts in moderation, jerky and a spoon of peanut butter. Whipped peanut butter will save about 1/3 the calories of regular peanut butter. From the Vegetable Group - any fresh raw vegetable. From the Grain Group: a slice of whole grain bread, low fat/light popcorn, rice cake, popcorn cake.
Meal Skipping - Particularly Breakfast - People who are overweight often share a commonality; they skip breakfast. Breakfast is the most important meal of the day. The body is coming out of a deep sleep and hasn't had nourishment for about 8 hours. Breakfast jump-starts the metabolism and gets it going for the day. It you want to charge your metabolism - begin with a healthy breakfast. Example: 1 egg, 1 strip of microwaved bacon, 1 slice of whole grain toast, 1 spoon of jam and 1 cup of skim milk. Total calories - about 350.
Late Evening Eating - This individual is totally different than the Evening Eater. The Late Evening Eater typically enjoys a breakfast and always enjoys lunch and dinner. They also enjoy snack times. If the Late Evening Eater would stick to this routine - all would be well in the area of their weight. However, the Late Evening Eater just keeps on eating after dinner. They snack on chips and dip, cans of salty nuts, hot buttered popcorn, candy, cookies and milk, beer, sugary soda, donuts - and a plethora of other high calorie foods. When bedtime arrives they generally end up combating heartburn until way in the night. The solution is to cease eating after dinner. If a snack is a must, then 3/4 cup of skim milk blended with 1/2 cup of strawberries makes a healthy treat for about 100 skinny calories.
Types of Food Eaten at Meal Times - One of Diet Bites keys to permanent weight loss includes: HIDE FROM FRIED. Basically, almost every food in its natural state makes a healthy choice - most of which can be considered super foods. Weight gain risk increase when the healthy food is dipped into a batter, then rolled into a carb-rich coating, then fried in pure-d fat (oil). Other foods that are often responsible for triggering weight gain include: gravy, sauces - particularly those made with cream or cheese, salad dressings, meat proteins containing skin and visible fat (run from the marbled meat!). An example of a healthy dinner: oven-roasted chicken leg, green beans, 1 small baked potato, 1 slice of whole grain bread, 1 pat of margarine or butter and 1 glass of unsweetened tea. Total calories equal about 400.
Amount of Food Eaten at Meal Times - While it's key for permanent weight loss success to make healthy food choices, it's also vital to limit the portions of these healthy foods. While mashed potatoes prepared with skim or low fat milk and a small bit of light margarine can be a healthy choice, consuming three helpings of the mashed potatoes is not. Diet Bites has several charts listing recommended serving sizes of the food groups. Start here. And here are a few more great Diet Bites links for weight loss: Example of 1,200 Calorie Diet |Example of 1,400 Calorie Diet | Example of 1,600 Calorie Diet | Example of 1,800 Calorie Diet | Example of 2,000 Calorie Diet | Example of 2,200 Calorie Diet | Example of 2,400 Calorie Diet | Example of 2,600 Calorie Diet | Example of 2,800 Calorie Diet | Example of 3,000 Calorie Diet | Example of 3,200 Calorie Diet.
Beverages Can Pack on Weight Gain - Sodas, juice, alcoholic beverages, shakes, malts, sweet tea, specialty coffees heavy with sugar and cream - all can pack on weight in a blink of the eye. Strive to limit sodas to one per day if you're a soda lover. For juice lovers - opt for the fresh fruit itself. While it might be a challenge to cut out some beverage favorites...think about this. Three regular sodas contain about 500 calories - which is enough calories for an entire meal of grilled salmon, golden carrots with a tab of margarine, a nice salad with light dressing, a whole grain roll, a glass of unsweetened tea and a cup of strawberries topped with a dollop of whipped cream.
Inactivity & Weight Gain - Outside of the daily diet, inadequate daily activity is the factor that contributes chiefly to weight gain. If you have a lot of weight to lose, be sure to discuss your safe activity level with your doctor beforehand. If you are a healthy individual in need of losing up to 50 pounds, start out slow. Walk 5 minutes, then 6 minutes the next day until you've worked up to 20-30 minutes per day. You'll feel a world of difference and the activity will assist with weight loss. Keep in mind that whatever activity you choose, make certain that it's an activity that you'll stick with for the rest of your life.
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