Five Secrets Of Long Term Weight Loss

Long Term Weight Loss

After going through multiple yo-yo weight loss cycles most people wonder what are they doing wrong. Is there a sure way to reduce weight long term? Most weight loss systems focus on short-term to give immediate results. Now you will hear for the first time what makes the weight loss stick long term:

1. Only short term weight loss controlled by calories: We have all been ingrained with the logic of “diet and exercise” that we take it for granted. But nobody told us that the ‘diet and exercise’ mantra works only in the short term. Scientists have found with experiments on rats that when they surgically remove or add fat, the rats regain the former weight in a few months. This indicates that we have a “set weight” that our system converges to. All the dieting we do cannot change our weight long term unless the “set weight” is changed. This is why in the long run we return to our set weight. We have been focusing on the wrong thing. Instead of focusing on our set weight, we have been focusing on Calories.

2. Long term weight loss controlled by “set weight”: Our set weight is like an inner thermostat that regulates our weight. Just like the thermostat regulates the temperature within a house. If we reduce calories intake it correspondingly reduces our metabolism so that we revert to our set weight. If we burn more calories then it increases our hunger. If we force ourselves to both burn more calories and eat less, our weight will go down in the short term. But the more it diverges from our set weight, the more pressure we feel. Eventually the set weight wins and we find ourselves where we started. But there is no need to feel discouraged. The set weight can be changed, and when we do that our weight automatically adjusts. Just like when we change the thermostat settings, the temperature of the home adjusts accordingly. The trick is to focus on the set weight and next three bullets show us how.

3. Set weight depends on quality rather than quantity of calories: What we eat is more important than how much we eat. This is because the food we eat has an impact on our hormones and these in turn control how much we eat and our set weight:

  • The number one enemy that drives our set weight is sugar. If we want to reduce our set weight we must abstain from all foods that have added sugar and are over processed.
  • In addition we must avoid fried foods and glazed foods as these results in chemical reactions in food known as “Glycation”. The results of these reactions are chemicals that gum up our system and cause our set point weight to rise.
  • We must also avoid foods that we are allergic to as this cause an inflammatory response in our body that also impacts our set weight.
  • Another problem area is meat, fish, and dairy that comes from grain fed source or if hormones are used in its production. Such food alters our internal hormone balance or causes inflammation in our body. The net result of this is that our set weight inches higher.

4. Stress is the biggest driver of set weight: Stress has a big impact on our internal hormones and these in turn drive our set weight. This is why going hungry is never a good idea if you want long-term weight loss. This actually increases the set point weight and causes long-term weight gain. Yoga, breathing exercises (Pranayama), and meditation are the best tools we have to control stress. If we do these on a regular and sustained basis, our set weight reduces and eventually we find that fat in our body melts away. Our weight reduces in a healthy manner that is sustained long term.

5. Sleep is important for weight loss: It is important to get 7 to 10 hours of restful sleep. Lack of sleep upsets our internal hormonal balance and causes our set weight to rise. If you are concerned about your weight then you must make sure that your are getting at least 7 hours of restful sleep each night.

The message for long term weight loss is different from the one for short term weight loss. It is important to understand the distinction. For short term weight loss diet and exercise are key. For long term weight loss quality of food, stress reduction, and enough sleep are important. Once we know what to focus on the rest should be easy!

Related: Six Things To Know About Dieting And Weight Loss

Credits:This has been written by Raj Shah and edited by Ketna Shah.

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Being Rich Is About How Much You Give!

An extrordinary story of a young man who resented his father all his life, only to discover his extraordinary qualities after his passing. This is a story about giving and selfless actions. But it is also a story about judgment. Aren’t we sometimes too harsh to judge those around us?

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The Dalai Lama On Why I Laugh

Why I Laugh

I have been confronted with many difficulties throughout the course of my life, and my country is going through a critical period. But I laugh often, and my laughter is contagious. When people ask me how I find the strength to laugh now, I reply that I am a professional laugher. [...]

The life of exile is an unfortunate life, but I have always tried to cultivate a happy state of mind, appreciating the opportunities this existence without a settled home, far from all protocol, has offered me. This way I have been able to preserve my inner peace.

If we are content just to think that compassion, rationality, and patience are good, that is not actually enough to develop these qualities. Difficulties provide the occasion to put them into practice. Who can make such occasions arise? Certainly not our friends, but rather our enemies, for they are the ones who pose the most problems. So that we truly want to progress on the path, we must regard our enemies as our best teachers.

For whoever holds love and compassion in high esteem, the practice of tolerance is essential, and it requires an enemy. We must be grateful to our enemies, then, because they help us best engender a serene mind! Anger and hatred are the real enemies that we must confront and defeat, not the “enemies” who appear from time to time in our lives.

Of course it is natural and right that we all want to have friends. I often say jokingly that a truly selfish person must be altruistic! You have to take care of others, of their well-being, by helping them and serving them, to have even more friends and make more smiles blossom. The result? When you yourself need help, you will find all you need! On the other hand, if you neglect others’ happiness, you will be the loser in the long run. Is friendship born of arguments, anger, jealousy, and unbridled competition? I don’t think so. Only affection produces authentic friends. […]

As for me, I always want more friends. I love smiles, and my wish is to see more smiles, real smiles, for there are many kinds—sarcastic, artificial, or diplomatic. Some smiles don’t arouse any satisfaction, and some even engender suspicion or fear. An authentic smile, though, arouses an authentic feeling of freshness, and I think the smile belongs only to human beings. If we want those smiles, we must create the reasons that make them appear.

– The Dalai Lama, in an excerpt from his book “My Spiritual Journey”.

Credit: This has been writtne by The Dalai Lama. We found it here thanks to Daily Good.

Related: The Dalai Lama’s Instruction For Life

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Why Is Enlightenment Difficult?

Why is Enlightenment Difficult?

The goal of yoga is “self-realization”. The state of consciousness of a self-realized person is referred to as “enlightened”. The normal meaning of enlightenment is having a “full comprehension of the situation”. It refers to having “seen the light” and understand what was formerly hidden and confusing. In Yogic terms enlightenment refers to an egoless state of consciousness. In such a state confusion and ignorance is dispelled.

There are millions who practice various forms of yoga. But the number of people who attain enlightenment is relatively small. Why is it so? Why is enlightenment difficult?

One reason is that the ideas associated with Enlightenment are not easy to grasp. This is because we are accustomed to live through our ego. All our striving and our thinking happen from within the ego. How then can we act so as to diminish our ego itself? It is like cutting the branch one is sitting on.

Imagine that there is a fire in a building and you are trapped on the third floor. Your only escape is to hang from the third floor balcony and jump into the balcony on the second floor. Though the gap between the two is not much you are scared to do this. This is because to jump to the second floor you have to let go of the third floor. There is a period of time when “you are neither here nor there”. How can you let go of your grip on the third floor railing without the assured feeling of landing safely on the second floor? But here is the dilemma: you cannot land on the second floor till you let go of the third floor.

One of the reason why enlightenment is difficult for many is that we are not willing to let go. The sage Ramana Maharshi taught that to attain self-realization we have to remind ourselves “we are not the body”. Once we are convinced that our true identity resides not with the mind-body but the soul then we should find it easier to let it go. A disciple once asked Ramana Maharshi: “Why can’t I always remember that I am not the body?” The sage smiled and replied, “Because you haven’t had enough of it!”

So here is a simple truth: Enlightenment is difficult only because we are not willing to let go of the way we currently express consciousness. Yet to those who have attained enlightenment, it is the most natural way of being. Some enlightened beings express genuine wonder why would anybody choose to live any other way.

For those who do not know how to ride the bike, it seems like the most difficult thing to do. How can one maintain balance on two wheels? Isn’t it impossible to attain balance and at the same time navigate the bike? But once you “get it” there is nothing difficult about riding a bike. But there is no way to describe how to do it except to tell the novice to just get on the bike and pedal away.

There may be various techniques to teach someone how to ride a bike: some may want to start with training wheels and others may want to start on a low bike. But whatever technique you use, in the end you have to go out and do it. There is no point to jump from technique to technique. Whatever technique you use just stick with it.

Learning to get to the enlightened state is something similar. There may be various techniques to get there. But in the end you have to stop reading about different techniques and comparing them. Instead you should just select one and run with it. And at some point you will come to a place where you will have to make the leap. Will you hesitate and turn back or take the jump?

You may also like: Nine Mind Blowing Facts About Yoga

Credits:This has been written by Raj Shah and edited by Ketna Shah.

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The World’s Largest Family Reunion … We’re All Invited!

AJ Jacobs got an unexpected e-mail. This was from his 12th Cousin in Israel who informed him that he was a part of a family tree with 80,000 relatives! This set him on a quest that took him to an ever widening family tree and to the fact that just 7000 generations ago we all came from the same parents! It is estimated that any two persons on earth are just 50 steps away at the most from being related. Yes family feuds can get a bit ugly but isn’t all this squabbling and wars going on around the world going a bit too far?

The Global Family Reunion
About A.J. Jacobs

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