Be aware of portion sizes, choose whole foods to fight hunger
Calorie counting and calorie restriction have been the top methods for shedding weight among experts for many decades.
But now, research is changing, and experts are realizing that strict calorie counting and adherence to a low-calorie diet is not the best strategy when it comes to weight loss. While you can cut back on calories and lose weight temporarily, the body fights back with a slower metabolism and increased hunger.
While there are a variety of diets to choose from, experts do agree on one thing: Diet is the most influential aspect of weight loss. Exercise does have its place, but the majority of individuals tend to compensate for exercise by eating. It is more effective to eliminate a 250-calorie food than to exercise it off, especially because there is so much more than calories that impact the body's health and ability to change.
Not all calories are created equal, meaning that the quality of foods with the same amount of calories impact the body in different ways. The quality refers to the ingredients and nutrients that make up the food. Processed foods, even if they are low calorie, contain sugar and chemicals that will affect the body much differently than a whole food with the same amount of calories. Even foods that contain healthy ingredients can contain more calories than one might think, so paying close attention to serving size is important as well.
All dieters know that one of the biggest challenges with dieting is hunger and cravings. By relying on calorie counting alone, many dieters miss out on listening to the body's signals to know when it is satisfied or hungry. Eating processed foods may be convenient, but they are not as filling as whole foods that contain fiber. Processed foods have essentially been broken down already by a machine, so there isn't much for the body to do to digest them, and it only temporarily relieves hunger.
Whole foods contain dietary fiber that slows down digestion, making you feel fuller longer, and can prolong energy. Fiber expands like a sponge, filling you up without the added calories. Dietary fiber can be found in whole-grain foods, fruits and vegetables. Fruits and vegetables are also energy dense. They are packed with nutrients and contain a lot of water, so they fill you up but are low in calories. When you compare a single serving of chips to fruit or vegetables, you can consume 3-4 cups of fruit or vegetables to 1 cup of chips. Consuming the fruits or vegetables will leave you fuller longer and is much more beneficial for your health because they contain a lot more vitamins and minerals that can support the body's functions.
Experts suggest being more calorie aware than counting calories. Calories are still important, but pay attention to how foods make you feel, and focus on portion sizes for better calorie control. Make small changes one at a time, and choose whole foods more often than processed foods.
Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.