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by Serena Harstad, [http://aanutrition.com]
Have you ever watched someone who appears thin and healthy
eating a piece of chocolate cake and wondered how they stay
thin? Part of the reason is that they have a set-point in
their brain that keeps their body fat and weight from
varying~ that is, until they do something that causes the
brain to change its settings for weight control.
That is what happened when I stopped smoking. After being
slender all my life, I quit cigarettes and gained almost 25
pounds! I had unknowingly triggered a reaction that changed
a weight control mechanism in my brain. My body began
making fat out of everything I ate, where it formerly
eliminated excess calories. (Quitting nicotine is only one
of many life changes that can cause your brain's body-
weight controls to be adjusted upward.)
Let's call the weight regulator in your brain a *set-
point,* and a good image for the set-point is the
temperature you set on the thermostat for the heating and
cooling system of your house. If it is set at 71 degrees,
then the temperature doesn't vary by more than a degree or
two before the thermostat tells the furnace to heat up (or
the air conditioner to cool down).
Your brain's set-point functions similarly, maintaining a
consistent weight and fat level through interactions of
hormones, etc. Exploring the body's chemistry is beyond
this article's scope. It's sufficient to understand that
if your weight has increased (or decreased), it's because
the set-point in your brain changed. And so, if you prefer
to lose (or re-gain) that weight, specific habits are
necessary to adjust the set-point to your desired level.
First, Eat the right things. This is not difficult, if you
follow these clear guidelines: a) Keep refined
carbohydrates to a minimum. That is, avoid foods made with
sugar or flour. b) Eat less fat, but that doesn't mean to
use products labeled 'low-fat' such as low-fat mayonnaise.
Producers have to use so many chemicals to make low-fat,
processed foods taste OK that you're better off just eating
the real thing - only less of it. Also, eat less animal
fat, like cheese, butter and marbled meat. c) Eat complex
carbohydrates: whole grains, vegetables and fruits. Your
body recognizes these as normal foods, so it will process
them to give you energy now, instead of giving you stored
energy (fat).
Second, Drink water. It is necessary to your metabolism and
helps your body eliminate toxins and other excesses.
Sweetened juice, coffee, tea, diet or regular soda, and
alcohol don't contribute to good metabolism or health.
Keep use of them minimal, if at all.
Third, do the right kind of rhythmic large muscle exercise
daily, and sustain it for 30 to 60 minutes. If this sounds
like a lot of time, ask yourself, how important is it to
you to be healthy and/or lose weight? You're not going to
re-set your brain's weight regulator (the set-point)
without exercise - it's that simple. But the exercise can
be a pleasure once you understand which types to do.
Fortunately, your not faced here with push-ups or lifting
weights.
For exercise that will adjust the set-point, 'large
muscle' means in particular to use your legs. Walking is
the ideal exercise to begin with; you don't need special
gear or equipment. You could also swim, bike, or jog. Do
something you can enjoy. 'Rhythmic' refers to exercise you
do steadily, repetitively. 'Sustained' means continuous -
no stopping. The minimum is 30 minutes a day. For
quickest results, an hour daily is better. Your heart rate
should be at a level where you exert yourself, but can
still have a conversation. Go much higher than that level,
and you're no longer doing set-point changing exercise. In
this case, 'no pain-no gain' is undesirable.
If you make a habit of these three things, (eating,
drinking and exercising the right way), your set-point will
change. You'll lose weight. By adopting these habits, I
shed the 25 pounds I had gained when I quit smoking. In
the process, I developed some pleasant behaviors that have
improved my overall health as well as the quality of my
life. It's an enjoyable lifestyle to eat tasty whole
foods, have the pleasure of a daily walk, and quench thirst
with pure water. I feel good these days, and being slender
is a nice bonus. You'll feel good, too when you adopt
these habits. Your body will thank you, and bless you with
glowing health.
Please note: This article is for information purposes
only. Always consult your doctor or health-care
professional.
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