Weight Loss

What is the secret to permanent weight loss? First, you have to understand what actually causes weight gain.

Most people believe that they gain weight when they eat too much, because of heredity or because of aging. All of these are factors, but the real reasons people gain weight include:

• Nutrient deficiency. Most people eat too much cooked, processed and nutrient deficient food. In fact, we Americans are the most overfed and undernourished people in the world! When you eat nutrient-deficient food, your stomach may be full, but your body continues to send out the 'I'm hungry' signal. This can lead to overeating and weight gain.

• Changes in body composition. As people age, they gradually lose lean muscle mass and develop more fat, a process known as sarcopenia. Poor food choices and lack of exercise can accelerate this condition. This is significant because it takes between 25 and 50 calories per day to maintain a pound of lean muscle, whereas it takes only 2 calories per day to maintain a pound of fat. Over time, this means that the body can process fewer and fewer calories, which can lead to weight gain.

The formula for losing weight and keeping it off is:

• Focus on food choices rather than counting calories. It is interesting to note that the average person in China consumes 30% more calories and a pound more of food every day than the average American, yet most Chinese people do not have a weight problem. It's because of the types of foods they eat.

• Eat more nutrient-dense foods. This means consuming a diet rich in fresh raw fruits, vegetables, grains, legumes, nuts and seeds. In fact, the majority of the diet should consist of plant-based food.

• Increase exercise. Exercise elevates the metabolism long after the activity is completed, and helps to burn fat and to build lean muscle mass. A lean body burns more calories while resting than a fat body does!

• Pay attention to the ingredients in the packaged foods you buy. You'll be surprised at how much sugar and other processed ingredients are in some of your favorite foods!

• Learn to make healthier meals at home. Buy a new cookbook and try some new recipes and ingredients.

• Make sure that your changes are gradual and permanent. Don't start anything today that you can't continue for a lifetime.