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The food cravings: when and when resist succumbing

(free translation, be indulgent!)

What are food cravings?
Why do we eat chocolate, immediately and nothing else will do? Or french fries, hamburger, peanut butter? Is All these urgings in our head? Is it that these are signs that our body needs certain nutrients? When should we give? When should we resist? Please help.

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The food cravings were certainly present in the stone age and developed as a means of survival, guiding our ancestors to the flavors and foods that deliver the nutrients vital but scarce in their diet like sugar, salt and fat. However, in our modern diet, these nutrients are abundant. So today, even if the desires Food occasional run to the body of nutrients it needs, most of them do not have this goal. Our primitive instincts are overwhelmed and can not be trusted.

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Instead of trying to resist or succumb to those cravings, be sure to satisfy a controlled manner. This is to acclimate your taste buds. For example, sugar is one of the most common foods in the world. But as the sugar is present all around us, many of us have developed a greater tolerance for sugar, while like a big drinker who does not feel the effects of alcohol with a bumper that can stun the common man. So you must learn to be satisfied with smaller doses of sugar to satisfy your sweet tooth. Instead of eating chocolate chip cookies, try the biscuits in the shape of animals (containing less sugar but is still sweet) that will satisfy your craving --- perhaps as fresh berries will be the case. Give a week or two to acclimate your taste buds change. The less you eat sugar, you will become more sensitive to sugar, like people who eat very spicy foods do not feel the burn of spices, while others do not even support a dash of hot sauce. Although it is difficult to prevent cravings occur, you can definitely decrease.

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Chocolate is a special case . Apart from its sweet taste, rich aroma and mesmerizing, her particular appeal is probably the high levels of magnesium in it, especially before and after menstruation. Studies have shown that magnesium supplements help to decrease pre-menstrual symptoms, including PMS, and chocolate would do the same work. In addition, chocolate contains amino acids that tend to increase levels of serotonin and dopamine in the brain, hormones that enhance the mood. When you crave chocolate takes, my advice is: eat one to three squares of dark chocolate, the less heat than milk chocolate, and most importantly, containing more magnesium and fiber. In addition, the type of fat in dark chocolate, stearic acid, although it is saturated and does not increase blood cholesterol. Finally, the taste of dark chocolate is more intense you settle for a smaller dose.

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With a little planning, you and your food cravings can coexist in harmony. And if you happen to abdicate and to succumb completely, from time to time, do not feel guilty. This survival mechanism existed for millennia, and sometimes even the good will and the control does not win.

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Source "Cravings: When to Give In, When to Resist" by David L. Karz, MD The Oprah Magazine, August 2003

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What if you reach a plateau

(unofficial translation, be indulgent!)

One of the most common frustrations in the process of weight loss occurs when a plateau is reached, despite all our efforts and our motivation to stay "on program".
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These trays are predictable and explainable. The basal metabolic rate (the energy required by your body to stay alive: make the heart beat, breathing, filtering the blood by the kidneys, etc ...) requires 60 to 70% of calories burned and depends largely of body mass. When you lose weight, body mass decreases, which also lowers your metabolic rate.
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Here's an example: you weigh 162 pounds and you eat 1900 calories daily. To lose a pound a week you have to cut between 500 and 600 calories per day. So you limit yourself to 1400 calories per day, and you lose weight. Suddenly, after six weeks, your weight stabilizes and you reach a plateau. With your weight loss, your metabolism also decreased (say it went from 0.95 to 0.75 calories per minute), and if your body used to burn 1368 calories per day, n 'Now that consumes 1080. The weight where you are capped, there is also less effort to move for you, so you burn fewer calories when you exercise and heat production. This implies that your current consumption of calories is very close to the number of calories required by your body to function. So you've reached a new and very annoying, balance. Now that you know what happened, here's what to do:
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1. Hang
You may feel trapped but you will probably continue to lose weight, just enough so that the balance can detect it. But even if you do lose a third of a pound a week, after one year, you'll have removed 17 pounds.
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2. Avoid the guesswork
It is easy to over-estimate the calories burned and underestimate the calories. Try to detect where the calories can hide: dressings, spreads, sauces, croutons, and condiments. You taste the dishes as you cook? Finish up the plates of your children? Do you take small pinches of nuts, peanuts, crisps or sweets? It would be helpful to prepare a food diary. Remember, you must create a deficit of at least 3500 calories to lose one pound per week, or if you prefer not to eat less, you must be at least 10 hours of brisk walking more to lose this book!
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3. Add resistance
Increase your physical activity is helpful to tip a tray because exercise burns calories and increases muscle mass. Over the latter, the greater your metabolic rate is high. Then, practice with small weights or any other sort of resistance. By increasing your muscle mass while you lose body fat, somewhat compensate for the drop in basal metabolism initiated by your weight loss.
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4. Increase your protein intake
Some studies show that consuming more calories from protein and fat rather than carbohydrates, you can maintain your metabolic rate during your weight loss. However, do not replace more than 20% of your total calories ingested daily by proteins.
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5. Surprise your body
Several experts proclaim the formatting you need to surprise your body by changing your diet your physical activity or both, and in doing so, you can get out of a plateau. The science behind this assertion is fairly thin but logic dictates that the variety can keep you interested in pursuing. For example, instead of being constantly on a diet, you can alternate between days when you limit your intake of calories and others where you will be less restrictive, such as days of maintenance. Try a new activity. Alternate aerobic workouts with weight training days / stretch. A change might be what you need to get the train back on track.
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6. Recharge your motivation
If your motivation falters, write all the reasons you want to lose weight. Look at your list every day. Additionally, putting your family and friends aware of your approach and tell them you need their support.
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7. Reconsider "the skin in which you are"
A plateau is an opportunity to reassess whether it is advantageous to continue weight loss, considering the effort you will put. It also allows you to consider things that you may be at a perfect weight health and that you no longer need to lose weight. If you decide to stop, focus your determination to maintain what you have done and keep you in shape. Remember that healthy eating and being physically active is good for you. Do a bit of both each day, and you reach the success.
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Source "The Plateau: What to do When You hit the weight loss wall-Seven Ways to Get Over It" by David L. Karz, MD The Oprah Magazine, August 2003