My Success

Right now I am in the lifetime maintenance phase, because I have reached my ideal weight. I am eating mainly low glycemic carbohydrates (foods that are rich in fiber, like vegetables and fruits), lean meats (fish, skinless poultry and a small amount of red meat), skim milk, nuts, seeds, beans, soy products, unsaturated fats, and foods rich in omega-3 (olive oil, fish). I eat until I feel full, primarily with a large portion of vegetables, soups, or unsweetened drinks. I also have 2 snacks a day with small handful of nuts and seeds, low fat dairy products, fruits and/or vegetables. I do eat small amount of bread, rice, cake and ice cream occasionally when I eat out, and for breakfast or lunch, but very rarely for dinner.

Before I explain the principles of success, I like to explain how the energy was stored and burned, and how it relates to weight loss. The way our bodies store and use energy is a little complicated. Excess sugar are stored as glycogen in liver and muscle, when it is full then it will be stored as fat. Glycogen is much easier and readily available than fat to be used for energy. When blood sugar drops glycogen will convert to sugar right away. When glycogen drops to certain level then fat will be used along with glycogen. We don't know the exact level, but this is the level dieters need to reach. At this time dieters should eat low glycemic diet and snack properly to replenish the glycogen slowly, but not too much so fat can be burned. If glycogen gets much lower both fat and protein will be used. If glycogen goes even lower, or when sense of hunger persists, the starvation protection mode kicks in. Cortisol hormone was then released and fat will be preserved to save energy, protein will become the main source of fuel. This protein comes from food, muscle and even internal organs (in self imposed famine or anorexia). So adequate external source (from food) of protein is very important. Dieters' glycogen level varies greatly from full to severe depletion. Dieters come in and out of starvation mode all the time, so up to 25% of weight loss can be muscle loss. Usually faster weight loss from dieting will result in higher percentage of muscle loss. Slower weight loss of 1 to 2 pounds per week with regular exercise can minimize the muscle loss, and even build more muscle. It has been well documented that the faster you loss weight, the more likely you are to gain it back. Fatty food, except good fat (unsaturated fat and Omega-3 fatty acid), should be avoided so body fat can be used.

Many of the principles in this weight loss program are based on popular diet programs with modifications, as well as medical and scientific principles. I weigh 140 pounds now with height of 5 feet 6 inches; I have an ideal BMI of 22.6. So what did I do to be successful? The principles are simple, and if you fully understand and follow them, then weight loss shouldn’t be difficult.

1. Establish daily exercise routine first before dieting.
Exercise is a positive activity and dieting is a negative and restrictive concept. It is always a good idea to build on the positive first. You can always do more exercise, but it is difficult to keep on decreasing the calorie intake. If you fail on one diet program, exercise can always lessen the failure temporarily before you modify or reestablish another program. Exercise will reduce muscle loss while you are losing weight. Actually, it will build muscle mass and help weight loss by increasing metabolism. Exercise at least 30 minutes a day 5 days a week, but I prefer 45 minutes everyday.

2. Speed up metabolism will burn more calories.
Strength training and building muscle masses are the best ways to boost the metabolism. Active lifestyle, more exercise, short bursts of strenuous exercises, eating proper breakfast, small and frequent meals, right timing and right kinds of food, plenty of salsa, spices or hot peppers will all increase the metabolism.

3. You can lose weight if you take in fewer calories than the body needs with right kinds of food and right timing. What, when and how you eat can make a lot of difference because they can affect the metabolic rate and total calorie intake.

What you want to eat are low glycemic foods include non-starchy vegetables, lean meats and unsaturated fats. Natural and whole foods are preferred due to both known and unknown nutrients than refined foods which are loaded with known and unknown preservatives and/or corn syrup. Organic foods are even better if they are available. You can find lots of organic food in farmers' markets if you ask. Moderation is important because even too many healthy foods (except non-starchy vegetables) can add up to a lot of calories. You don’t have to count the calorie, but do make good eating choices. Avoid any unnecessary eating, like ice cream, chips or soft drinks, because extra bites mean extra calories. Occasional small amount of high glycemic foods like bread, cake or rice are acceptable for breakfast or lunch. They replenish the depleted glycogen storage and have whole day to be used. The amount should be small enough to avoid blood sugar and insulin spike, and overflowing into fat storage.

When you eat can affect how the calories are stored and burned. Eat early and have a large breakfast, medium lunch and small dinner, relatively. Shifting calorie intake to earlier in the day will turn on metabolism earlier and you also have more time to burn it, but delay it you will gain weight. Eat frequent and Small meals with low glycemic foods every 3 hours will make you feel full and avoid hunger, but not too many calories. Do have 3 meals and 2 snacks a day and avoid late night snack. Don’t let stomach empty for more than 5 hours. Snack between meals with small handful of nuts and seeds, fruits, vegetables, or low fat dairy products. Don't skip breakfast and replace with late night snack.

How you eat foods is also very important. If you do have high glycemic index carbohydrates, mix them with vegetables, proteins or unsaturated fats, so they can be absorbed slowly over longer period of time to prevent blood glucose and insulin spike, and hunger 3-4 hours after meals. Slow absorption means longer digestion and increased metabolism. Always eat and chew slowly and accompany with soup, water or unsweetened drinks.

4. High water and fiber content foods and meals, and soups with lots of vegetables.
Eat foods and meals contain a lot of fiber and water, such as fruits, vegetables, stews, hot-pots and soups. I prefer vegetable soups, and have them almost everyday. People fail on diet programs because they can't get satisfied. The water can add volume and weight to a meal without any calories. Vegetables will also increase portion size without too many calories. Both fluid and vegetable will give you needed satiety. Adequate fluid intake is also necessary for maintaining good metabolic rate, removing waste and excess salt. Unsweetened drinks can be used if soup is not available. Try not to use too much fluid alone to fill your stomach because you won't feel full for long.

5. High degree of determination and self-motivation are very important.
Never give up in the middle of any diet program, but do modify it. Don't be upset over stalled weight loss after initial success because most of initial loss is water loss. Because dieting, especially low carb diet, will deplete stored glycogen, the later holds 3 to 4 times more water with it. As you lose weight the daily calorie requirement is also reduced. This is the time when more exercise will really help.

6. Addressing other medical problems.
Stress and emotional problem, allergy, lack of sleeping, thyroid problem, taking birth control pills and other medications, and other medical problems can all affect body weight. They all should be addressed properly.