Multiple patterns of physiological and biochemical dysfunction are linked to obesity, including genetic polymorphisms, chronic inflammation, mitochondrial dysfunction, oxidative stress, neuroendocrine immune dysfunction, nutritional deficiencies (or excesses), and toxins.
For any long-term success in weight regulation, the neuroendocrine-immune system function must be normalized. This involves all of the following occurring in concerted effort: modifying and normalizingmeal composition, meal timing, nutrient density, phytonutrient content, exercise, stress management, improving sleep quality/quantity, and the identification and removal of toxins and food allergens from the diet (see future blog issues to learn more about the other modifications needed to normalize the neuroendocrine immune system).
Low-fat diets slow metabolism more than low-glycemic high fiber load diets, and ultimately make one hungrier and and more resistant to further weight loss. They can also cause greater inflammation and higher insulin, glucose, triglyceride and blood pressure levels.
When one eats, and how often one takes their meals is critical to weight regulation. Rev up metabolism by eating regularly throughout the day (grazing vs. gorging): 3 meals and 2 snacks, with approximately 2 1/2 to 3 hours between each food intake. This will actually reduce overall daily calorie consumption, increase fatty acid oxidation, and lower cholesterol and insulin levels. By keeping the "metabolism oven" burning calories, the continual thermogenesis accelerates weight loss. The old adage, "Eat breakfast like a king, lunch like a prince, and supper like a pauper" will go a long way in maintaining weight control.
The holidays, with all of the office parties, sports events, and family feast opportunities are approaching. Staying on the path to weight loss does require an additional measure of fortitude, but it can become hard to not become obsessive with your weight loss behavior if you don't have the right mindset going in.
Unrealistic weight loss goals and poor maintenance planning can create an unhealthy, compulsive cycle of depression, urges to eat, self-indulgence, followed by self-blame and guilt (wash, rinse, repeat).
Untwist that stinking thinking and meet your goals, instead, by:
Don't Become Obsessive
about Weight Loss
Story Editing by RYH Staff Writer Pamela Fox
Healthy Weight Loss by Better
Understanding Your System's Biology
(Issue 1 in a Series)
Healthy Lifestyle Hacks
by Lee Tucker-Horne, M.S., N.C., CCRC Licensed Nutritionist and Study Coordinator
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
RESEARCH YOUR HEALTH
Jeffrey Adelglass, MD, FACS
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