January 8, 2013
Is your weight doing an off-again, on-again tango? You’re 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.
Well, we know how you can take the bounce-back out of your weight-control plan and put the bounce back into your step.
1. Excess weight creates leptin resistance; you can’t 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. Eat five times a day — two snacks, three meals — to reduce cravings.
2. Walk an extra 30 minutes a day (aiming for 10,000 steps daily). You’ll improve muscle tone, burn fat, increase 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. Deep breathing and progressive tensing and relaxing of muscles from toe to head should do it.
MICHAEL ROIZEN, M.D., AND MEHMET OZ, M.D.