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special
report
 Health
& Wellness - The Path to Weight Control Bliss
Introduction
Starting Out in the Gym
To the Last Drop
Launching a weight-training program
Fitness Centers
A Healthy Self Image
Fit to Eat
The Path to Weight Control Bliss
Could Clinics be an Answer?
Stand in front of
the mirror. Look at yourself. Do you have a pleasing shape, or
are you a slight bit (read “extremely”) concerned that your
shape has removed any chance you’ll fit into swimsuits, lounge
suits, business suits, indeed, suits of any kind? If the answer
to your innermost confession is yes, then you must decide to
act. Prepare to eat…more.
According to the New
York Times, the experts
call it energy super density. The concept is based on volume, an
excellent approach since it parallels our super-size consumption
habits.
The whole idea comes
from making use of the principle of the “swap.” Basically,
you exchange a food that is energy-rich for one that is energy
poor (or less dense). The trick that fools the mind is that,
ounce for ounce, low-energy dense foods contain fewer calories
than their energy-rich neighbors. This is due to the fact
that low-energy dense foods mostly contain air, fiber or water.
This psychological slight-of-hand confuses both the eye and the
stomach. It means you can consume larger amounts of low-energy
dense foods than of standard fare.
But here’s the
biggest issue. Does eating this kind of food actually cause a
reduction of weight? Yes, according to a recent study of 71
obese women, ages 22 to 60. After a year of research, the study
uncovered that those who consumed low-energy dense food lost as
much as 17 pounds when compared with 14 pounds for women who
simply reduced their intake of fat.
But the researchers
concluded that study participants employing energy density as
their principal consumed 25 percent more food (as calculated by
weight, not by calories) than their fat-reducing companions.
They also reported feeling significantly less hungry than did
women who just cut back on fat.
The results suggest
that eating more fruit and vegetables while limiting fat is
effective in controlling hunger.
This type of diet
costs more than fast-food burgers, fried chicken and other
energy-dense foods. This finding suggests that lasting
improvements in diet quality may require economic as well as
behavioral interventions.
It may also demand
more understanding of how nutrition works. Here are a few
suggestions:
Make
mine fruit or vegetables
Cut up carrots and
water chestnuts, celery and grapes, lower the calories in
chicken or tuna salad and increase taste. Be ready to make
extensive employment of onions, tomatoes, mushrooms, various
leafy green vegetables, such as spinach, on pizza rather than
going crazy with sausage and pepperoni.
Eat
Slowly, Especially Soup
Soup, obviously is
principally composed of water, so it’ll have the effect of
filling you up, but on fewer calories. You can be fairly clever,
also, if you stick to stews.
Minimize
fat, but maximize taste.
Choose fat-free or
low-fat instead of full-fat foods. Cut out mayo on coleslaw and
salad dressings rich in cream.
 Keep
adding the fiber
It makes you feel
full, so it’s a good idea to include beans with anything.
Switch to whole-wheat bread, pasta and cereal.
Add
a dish at lunch and dinner
Make it salad with
dressing. This can cut an average of 100 calories from the main
meal without affecting fullness.
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