| HEALTH >
Curbing your "comfort" diet
Written by: Galina Pembroke
Photo: Isifa
The staggering numbers associated
with obesity can be related to a number of factors. Though most
obvious are improper diet and sedentary lifestyle, the connection
between stress and overweight is becoming more and more apparent.
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free fit tips
Many times, exercise can become too much of
a chore. By following the tips below, you can put
the fun back into fitness.
· Be realistic - during the first
few weeks of a new exercise routine, many of us go
from excited to bored. Many "all-or-nothing"
types don't feel motivated to stick with something
unless their results are exceptional. The process
of physical fitness takes patience. If you can't work-out
seven days a week, forgive yourself. Everyone needs
a break, and everyone's progress with weight loss
varies. You may reach a plateau, but don't give up.
· Change your approach - exercise
can be fun. Remember when you were a child, and the
frolicking and chase-games were considered "play"?
We need to integrate this spirit into our adult routines.
Even combining housework with more rigorous activity
can put flair into the practical.
· Exercise in the morning - the odds
are in your favor if you're an early-bird exerciser.
"Over 90% of those who exercise consistently
exercise in the morning," reveals physiologist
Greg Landry. Not only will this eliminate the dread
some people go through all day before their workout,
but it will also elevate both your mood and metabolism.
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FOR THOSE with an anxiety disorder, who number 1 in 10 of the western
world's population, controlling stress is a particularly significant
factor in weight management. Along with the rest of us, those with
anxiety disorders often choose to eat high-calorie comfort foods
in an attempt to soothe their frayed nerves. "People who overeat
in response to stressful situations are actually seeking comfort
and control," explains Dr. Michael Salamon, founder and director
of the Adult Developmental Center in New York, US.
Rich, high-calorie foods temporarily calm us by releasing serotonin.
Though there are other ways to boost serotonin in the brain (like
exercise and laughter) grabbing a quick fix of carbohydrates is
especially tempting and convenient for those wanting to immediately
halt the discomfort of anxiety. The bodies of people with anxiety
disorders or depression have an increased need for the sedating
effects of serotonin, which is an essential ingredient in fighting
both these disorders. So much so that many of the newer classes
of antidepressants and anxiolytics (anxiety-relieving pills) - Paxil,
Prozac, Celexa, Zoloft - work specifically with the brain's serotonin
levels. Classified as SSRIs (Selective Serotonin Reuptake Inhibitors)
these medications ensure that serotonin stays trapped between neurotransmitters,
instead of being transmitted and reabsorbed. This increases the
levels of serotonin available to the brain.
Moderate exercise offers a "slimmer" alternative (or complement)
to the serotonin boost of SSRIs. It is generally agreed that for
weight loss to be healthy and long lasting, exercise must be combined
with proper diet. For this to happen, most of us will need to re-evaluate
our approach to weight loss. Unfortunately, many people with overweight
problems struggle with a healthy self-image. Society gives us unreasonable,
"supermodel" type images as a blueprint for ideals that
almost no one can attain. Perfectionism is rampant among those with
anxiety disorders. An alternative to this "all or nothing"
mentality is the healthier "something is better than nothing"
attitude. This thinking allows us to diet with confidence, and relieves
some of the stress that may be the impetus for poor eating habits
in the first place.
For those of us stress-eaters (with or without anxiety), dieting
can feel like one additional stressor. Strict, regimented dieting
that drastically reduces calories involves a considerable change
in our daily routine. Regardless of the resulting weight loss, if
this is an unpleasant change it may be hard to stick with the new
routine. For permanent weight-loss to occur we need to be realistic
and follow a program we can live with-after the diet is over.
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