Is your weight doing an off-again, on-again tango? Do you regain what you lost (and then some), so youre as plumped up as Renee Zellweger in Bridget Joness Diary? (She added 30 pounds.)
Well, youre not alone: Up to two-thirds of overweight folks who lose 5 percent to 10 percent of their body weight regain it (and more) within five years. Thats not only discouraging, but the bounce-back boosts lousy LDL cholesterol and triglycerides, raises glucose and insulin levels, and increases insulin resistance (a precursor to diabetes).
Well, we know how you can take the bounce-back out of your weight-control plan and put the bounce back into your step. Nurture your appetite-control hormones (leptin, which says Im full, and ghrelin, which says Im hungry); make physical activity part of every day; and KO negative stress.
1. Excess weight creates leptin resistance; you cant hear its stop eating now message. So you want to eat healthy foods that keep you feeling full: 100-percent whole grains, fiber-rich vegetables and fruit, and lean proteins. Also: Eat five times a day two snacks, three meals to reduce cravings.
2. Next: Walk an extra 30 minutes a day (aiming for 10,000 steps daily). Youll improve muscle tone, burn fat, increase your metabolism and ease stress.
3. And since stress boosts ghrelin, it can send the message, Eat bad-for-you comfort food now! Show it the door with 10 minutes of meditation daily.
The You Docs Mehmet Oz, host of The Dr. Oz Show and Mike Roizen of Cleveland Clinic are authors of YOU: Losing Weight. To submit questions, go to www.RealAge.com. A King Features syndicate.