If you think two pounds a month is not worth bothering with, think again. Studies have shown that weight gain in adults happens slowly, at a rate of approximately one pound per year. Unfortunately, most people don’t realize that their bodies are changing and getting heavier until they’ve added 10-30 pounds onto their frame and wonder how it happened.
It is easy to blame the increase in weight on a slowing metabolism; however, researchers have found that our metabolism remains relatively stable between ages 20 and 60 and declines steadily after age 60.
Most of us gain the bulk of the additional weight in the 20-60 life stage, and it isn’t usually attributed to a slow metabolism unless there are other mitigating factors, such as thyroid issues, a significant loss of muscle mass, yo-yo dieting, and certain drugs.
Why did we gain weight?
Mostly, it has to do with lifestyle changes. Over time, we may become less active and not exercise as much. There is also a tendency to eat more sugary or high-carbohydrate foods and large portions. We are bombarded with temptations on social media, television, and at the check-out counters of grocery stores and gas stations, salty and sugary snacks devoid of any nutritional value. Many of these products are specifically designed to make us crave more, making it difficult to eat a reasonable portion. The pounds tend to creep up slowly on us.
Set-point weight
For survival reasons, our bodies try to keep our weight at a set point. When we lose weight rapidly, the body works to curb the weight loss and get us back up to our pre-diet weight by slowing our metabolism. When we have a fast, drastic weight loss, our system and metabolism have difficulty recovering, and our metabolic rate can be slowed permanently, so most diets don’t work as a long-term solution.
Altering your set-point weight requires a very gentle weight loss. By reducing your caloric intake by approximately 230 calories daily, the average person will lose 24 pounds within one year. Because this is a gradual change, our bodies don’t panic, go into survival mode, and slow our metabolism.
By skipping one thing you usually eat in a day – a half of a bagel, a cookie, or a glass of juice, you could be 24 pounds lighter by next year.
The health benefits of losing 24 pounds
A 5-10 percent weight loss can have considerable health benefits, including a five-point increase in good HDL cholesterol while lowering bad LDL cholesterol and decreasing one’s risk of heart disease. Losing this weight may also improve weight-related sleep apnea, lower blood pressure, and reduce the circulation of inflammatory substances in the blood.
The strategy is simple
Don’t try to make drastic changes; instead, think of making minor adjustments to your diet and simple food substitutions that would equal approximately 230 calories each day.
Chocolate and tortilla chips are my weaknesses. So, I no longer bought chips since having them in the house was too tempting. I also switched to sugar-free chocolate made with Monkfruit, a natural sweetener without the adverse effects of cane sugar. I allowed myself two to three squares of chocolate daily instead of eating half of the bar. So right there, I had my daily 230-calorie savings.
Try adding more vegetables and fruits to your diet. A plate filled with 50-75 percent colorful produce is the ideal ratio to work towards. Not only will it leave you feeling full and satisfied, but your gut will appreciate all the essential nutrients and good bacteria introduced to your system.
Use it or lose it
We’ve all heard the saying, and there is some truth to it – if you don’t keep using your body, you’ll lose the muscle you have, which we need for physical strength and mobility. Resistance training to build and maintain muscles is one of the best things you can do to keep your metabolism chugging along at a proper pace. Start a yoga or Pilates practice by taking online or in-person classes, add 10-20 squats to your day, buy 2-5 pound hand weights and do arm curls while watching television, and take a long brisk walk once or twice a day.
So skip the extreme fade diet du jour and consider taking the personal challenge to knock off 24 pounds over the next 12 months by taking small steps to improve your overall health!