What’s the best way to real and sustainable weight loss? Is it a low-fat diet? Eating low carb? Exercise? How about starting the day out with breakfast? A good breakfast has been ingrained in our minds to be the most important meal of the day. Eating brown is considered the best, and so is sleep to help shred pounds.
The list goes on and on. Experts give conflicting advice and it seems the answer to achieving a real method to weight loss is never uncovered.
In this article, which cites a doctor who writes a column for U.K.’s Mail Online, is setting the record straight about what works for long-term, successful weight loss and what doesn’t.
Dr. Sally Norton is a medical contributor to the British new source and shares what she knows to work for people desperate to get rid of those pesky pounds. Her bio is on Huffington Post, which reveals she’s the U.K.’s first female weight loss surgeon. She’s determined to help people understand the importance of living a lifestyle that avoids surgery.
What’s Dr. Norton’s take on what weight loss consists of?
First of all, dieting just doesn’t work. Despite an industry full of various eating plans to get rid of extra fat, dieting leads to short-term weight loss in 85 percent of individuals. Eventually they regain the weight plus more. Yo-yo dieting can become a part of life and learning to eat sensibly isn’t learned, Norton reveals.
“This can then lead to the misery of yo-yo dieting, which has led many women to lose sight of normal eating behavior.”
Additionally, new evidence suggests that the risk of diabetes goes up living in this manner.
Do you eat or skip breakfast? We’re often told Dr. Norton says it doesn’t matter either way.
“Everyone is different – you may be an early riser or a night-owl when it comes to sleep – so it is not surprising that your breakfast needs and desires may be different, too.”
What’s more, avoiding sugar and processed carbs is the best approach.
There’s a big cliche that low-fat is best for losing weight. Dr. Norton says this isn’t true whatsoever.
“Yet we are bombarded with low-fat yogurts, ‘slimming’ ready-meals and processed spreads that are bulked up with sugar, salt or chemical nasties that provide little, if any, nutrition.
“Of all of the diets that have been shown to help weight-loss, it is not the low-fat diet that wins out.”
The doctor points out that the brain is 60 percent fat. It’s been the advice of doctors for decades to steer away from fat, yet eating low-fat not the diet “that wins out” in the end, as Dr. Norton says.
Then there’s the myth that eating smaller portions more often is healthier and burns more energy than eating two or three meals a day. Dr. Norton busts this notion by saying new research isn’t supporting those claims.
“… I believe that our bodies weren’t built for constant snacking – particularly on the sort of food we eat nowadays.
“If you go without food for a few hours at a time, it helps you understand that you are often not eating from hunger, just from habit.”
More signs of inflammation may also contribute to eating meals more often.
A recent study was published that exercise doesn’t help with weight loss. Dr. Norton says that’s simply false. Speaking on calorie intake alone, it doesn’t burn much considering what we consume. It does, however, lead to a more toned body, maintains muscle (which is lost as we get older), and helps us make healthier choices when it comes to food.
“There is also evidence that aerobic exercise, especially combined with resistance training, reduces the risk of central obesity – stomach fat – and metabolic syndrome – diabetes, high blood pressure and heart disease).
“What’s more, getting outdoors gives us a top up of Vitamin D, which more than a third of us are lacking in the winter months and may improve our mood.”
It’s also true that getting more sleep contributes to consuming far less calories. When we’re on our feet longer throughout the day or feel tired, we tend to reach for “high fat and sugar snacks in anticipation of a quick energy boost,” Dr. Norton says. So, sleep is one the key elements in achieving real weight loss.
Eating brown foods is proving more and more to be the best choice over white. Two types of fat tissues are in the human body — white cells and brown cells. When more calories than the body needs is consumed, it turns into white cells. Brown cells in the human body work harder.
Exercise falls into helping the body produce more brown cells, Dr. Norton explains.
“It seems we may be able to increase our levels of brown fat by such things as exercise, particularly in the cold.”
There aren’t any quick fix with fad diets or magical pills to aid in losing weight and keeping it off. Dr. Norton says it’s all about the basics, but the diet industry doesn’t want to emphasize that as a real weight loss method because it doesn’t “send the cash registers ringing.” The best way to weight loss is simply being more active, making healthier choices, and being very patient.
“The only solution I have found in many years of working in the weight loss field is simply getting back to basics: make small but sustainable changes to your life that you can keep up for good.”
[Image via Your Personal Trainer Ireland]