|5 Steps to End Yo-Yo Dieting|
5 Steps to End Yo-Yo Dieting
by Leo Galland MD and Jonathan Galland
If you have lost weight and re-gained it a few times, you’ve probably noticed that the yo-yo pattern becomes harder and harder to stop. In fact the more your weight fluctuates up and down, the easier it is for you to gain and the harder it is to lose. The latest research provides important clues to solving weight fluctuation. At last the end of the yo-yo dieting is in sight.
Understanding how hormones affect metabolism is the key to solving the riddle of yo-yo dieting and achieving healthy weight loss. Obesity and its related diseases are not just about weight; they’re about the hormones in your body. New research allows us to re-think strategies for achieving and maintaining leanness.
5 Steps to Lasting Weight Loss:
1. Eat Your Omega-3 fats.
The hormone leptin is the key to yo-yo dieting. When you regain weight after losing it, your metabolic rate actually slows down because your body generates less heat. The generation of heat is called thermogenesis and most of your thermogenesis occurs in your muscles. Australian researchers recently demonstrated that muscle thermogenesis is significantly increased by leptin, a hormone that exists naturally in the body. Eating omega-3 rich foods, like salmon and flax seeds, can increase the sensitivity of your cells to the actions of leptin.
2. Snack on Walnuts and Almonds.
Although nuts are high in calories, eating nuts may actually help you lose weight. A study done in Spain found that people who ate nuts two or more times a week were less likely to gain weight than people who did not eat nuts. And studies in the US show that nut eaters are more lean than non nut eaters. To get the best nutrition, nuts should be dry roasted or raw, without added fat or salt.
3. Eat More Fruit-Especially Berries.
Although they’re high in natural sugars, eating fruit may help maintenance of weight loss. A study done by the CDC found that people who ate more fruit were more likely to maintain weight loss than people who ate less fruit. Especially beneficial are brightly colored berries. Anthocyanins, dark blue and red pigments found in berries and other plant foods, may help your fat cells shrink. Research in Japan and Korea shows that dietary anthocyanins can actually change the activity of genes found in fat cells.