Enjoy Your Menopause!

June 15, 2009

Getting Rid of Belly Fat

Here we go again.  Someone else has written a book about dieting.  But unlike many of these diet books, this one seems to offer more of an explanation as to why so many of us have bulging bellies and how we can strategically work to get rid of it.

Dr. Louis Aronne explains in his new book, “THE SKINNY: On Losing Weight Without Being Hungry” (Broadway Books), written with Alisa Bowman, that the key is your body’s chemistry, not willpower. His solution: teaching your body to stop craving food and feel full sooner.

A leading authority on weight loss and obesity, Dr. Aronne is director of the Comprehensive Weight Control Program at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, a multidisciplinary obesity research and treatment center that he developed and founded in 1986. He is clinical professor of medicine at Weill Cornell Medical College.

According to Dr. Aronne, our bodies are programmed to resist weight loss that goes beyond roughly 7 percent of total body weight. That means that if you weigh 200 pounds, you may be able to lose fewer than 14 pounds before the going gets tough. The reason, he explains, is that the body’s metabolism and weight-regulating hormones — like insulin and leptin — drop faster than your body loses fat, making your brain think your weight is near normal even though you’re still overweight. This leaves dieters hungry, even after they’ve eaten all the calories they need.

To overcome this obstacle, he teaches readers to use the latest advances in the science of appetite and body weight regulation to flip off an internal biological switch that is driving them to eat. Rather than using willpower to force themselves to stop eating, readers use “fill-power”:

Among his specific tips:

* Eat a Protein Breakfast. People who eat breakfast are more successful at losing weight because it helps control appetite and cravings throughout the day. High-protein, low-starch foods like a vegetable frittata are best. Avoid juices that pass through the body too quickly. Eat grapefruit or melon instead.
* Exercise in the morning. Putting off your gym visit until later in the day increases the chances that something will come up to derail your plans. And don’t think of making up for it with a longer weekend session. How often you exercise is more important than the length of each exercise session.
* Eat your salad and vegetables first. Dig into the leafy greens before you start the main course. This will curb your appetite by making you feel full. Other foods to keep you feeling sated include soups and spicy foods.
* Watch less television. By turning off the boob tube you will automatically be more active.
* Look for hidden causes of weight gain. Sleep disorders and medications can cause weight gain. Appropriate management can help with weight loss.

Dr. Aronne says his plan is easy to follow, and can help many people to lose between 10 percent and 20 percent of their weight, and most can lose 7 percent or more. However, he cautions that the weight loss won’t be immediate, and may take several months. The payoff, he writes: “You will know what it feels like to fill up on a normal amount of food. You will eventually be able to stop obsessing about food. You’ll be able to stop forcing yourself to eat less because you’ll eat less automatically.”

Now that sounds like a plan.

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2 Comments »

  1. Sounds like he has a lot of knowledge and good practical tips. I have to look into the insulin affect, my hubby has such a hard time with weight, always has, but now he also takes insulin because of diabetes.

    Weight loss is always a challenge, and I think even more challenging in our times because food is so very readily available, and in huge portions when we go out to eat…add that to technology keeping so many of us on our butts just pushing buttons 🙂 and what do you get? More lbs that we wish we had to carry around with us.

    Comment by happynutritionist — June 20, 2009 @ 4:00 pm | Reply

  2. Thanks for this great and simple-to-follow information!!! I’ve just been enjoying a whirlwind of activities including a vacation, out-of-town guests, family wedding, etc. Now, I see that my pants are tight and my muffin top is puffier than usual.
    I felt like crying: “HELP!” And that’s just what you did! Your list looks like good, solid information that I can manage. Thanks again!

    Comment by Eileen Williams — June 20, 2009 @ 6:04 pm | Reply


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