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Natural Weight Lose, Part II (food)

© Robert M. Oliva, CSW

A common idea most of us hold about weight lose is that we must restrict calories to lose weight. Part II of this weight lose series deals with the fact that severe caloric restriction is not necessary for long-term weight reduction.

The first step in successful weight lose is to understand that any diet must become a part of your normal lifestyle. Very few of us can sustain a diet for a few weeks let alone for years. Creating a healthy and vigorous lifestyle is the best way to insure that you will lose weight and keep it off. Your eating patterns are an important part of this success. A diet must provide you with all the essential micro- and macronutrients you need to be healthy and lean. But most importantly your diet must not appear to be a "diet." A moderate and reasonable approach is a must. Indulging in crash diets rarely works.

As we age it is of particular importance to not crash diet. They are very unhealthy for those of us over 50. By restricting calories we also restrict the nutrients we need to be healthy. Older people are also less efficient at utilizing certain vitamins and minerals. For this reason, it is crucial to feed the body with what it needs. Our sense of mental well-being and physical health are at stake.

Note: Consult your physician before attempting any diet or increase in physical activity.

Let's look at some aspects of dieting that can help us reach our goals.

The problem with caloric restriction

When you skip meals or restrict your intake of food you slow down your metabolism. This is not what you want to do. Whenever you stop eating, skip meals or drastically decrease the amount of calories you take in, the body sees it as a sign of famine. The body responds by slowing down the metabolism. You burn fewer and fewer calories the more you starve the body. You have made your body into a fat storage machine.

Does this sound familiar? How many times have you skipped lunch or breakfast thinking you were doing the right thing? It seems logical that eating less is best. But the reality is much different.

Another problem with missing meals is that you can develop strong cravings and binge at the end of the day. You get home from work and find yourself eating large amounts of simple carbohydrates (sugars, starches, etc.) that make you feel better and pack on the pounds. After a day of salads and starvation it is nearly impossible to withstand the need to eat. Don't do this to yourself. It's unnecessary.

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