Weight Loss/Weight Management Tips and Tricks April 14, 2012Posted by Optifast Blogger in General weight loss, Maintenance.
Tags: alcohol, dieting, exercise, Kaiser, keeping the weight off, maintenance, metabolic rate, metabolism, Optifast group, product, regaining weight after optifast, restaurants, scale, vegetables, walking, weight drift, weight loss
I thought I’d share some of the materials and information from our Kaiser Optifast Support Group. Some of the material was provided by our group leader, and some by others in the group. The tips and tricks deal with keeping metabolism up (important both during weight loss and maintenance), and help with maintaining weight loss, including catching and stopping the “drift” when unwanted pounds creep back on. Many of these we’ve heard again and again, and are no-brainers. But they bear repeating, and even if you just give one or two a try, it might help.
Keeping Metabolism Revved Up
Things to try: more water, frequent meals, 7-8 hours sleep, daily sunshine, weight-bearing exercises, green or oolong tea, interval training, spicy peppers, ginger, oily fish (tuna, salmon), supplements/food-based nutrients (sufficient calcium and Vitamins B and C).
There’s research for all of these, such as the fact that fish such as tuna and salmon contain oil that increases leptin, a hormone controlling appetite. Or that peppers cause an internal calorie burn for about 30 minutes afterwards. And increased muscle mass, from weight-bearing exercise, can increase your body’s basic metabolic rate by up to 40%!
Things to avoid: high fructose corn syrup (HFCS); stress, excessive diet soda (guilty!), alcohol (ditto).
Similar research for avoidance items – for example, studies show (though this is somewhat controversial) that HFCS can make the body insulin-resistant. And stress raises the amount of cortisol in your body, a hormone which tells our bodies to hang onto fat!! (So my kids are not only making me crazy, they’re making me fat as well…)
Maintaining Weight Loss
Food-related: Things to limit: fast food, restaurants in general, high sugar/high fat foods, variety of foods (except in the case of vegetables), risky situations (buffets, happy hour, etc.), weekend “cheats.” Things to increase: fiber, vegetables, lean protein, availability of convenient meal replacement products, planned/portioned foods for the day or week.
Exercise-related: Try a group exercise or a walking buddy, use stairs instead of elevators, limit time in front of a screen (TV, computer), start the day with exercise or stretching, build exercise into your routine (park further from destination, take the long way, walk the dog, ride a bike, stand more than sit, pace rather than stand, etc.), keep gym clothes or at least walking shoes at work, in the car, wear and set goals for a pedometer like FitBit, etc.
Catching/Stopping the “Drift”
We were given a worksheet to complete, that started with “When I step on the scale in the morning, I expect to see ____________.” We were to fill in a weight or weight range that is our goal (this is for once you are in a maintenance or lifestyle phase). The sheet goes on, “If I see ___________ I will enact my early drift management rules:” Then there are rules on the sheet to be filled in by us.
So for example, I might put “When I step on the scale in the morning, I expect to see 140 pounds or less. If I see a weight over 145, I will:
Rule #1: Immediately go fill up my 32 ounce water bottle to start working on drinking more water every day until back at goal.
Rule #2: Stay away from any restaurant food until back at my goal
Rule #3: Prepare, pack or go buy at least 5 servings of vegetables to eat today and the next couple of days
Rule #4: Walk at least 45 minutes or go to the gym for the next three days.
Rule #5: Weigh myself every day until I am back at my goal weight, and then at least twice a week after that.
So this is a pre-made plan that is based on numbers you come up with, and plans you come up with, to stop weight gain and get back on track with healthy behavior. Give it a try and see if it helps!