Quick Weight Loss Tips

Weight Control (quick weight loss tips) and Nutrition

Hunger and Appetite

Hunger is said to be physiological, an inborn instinct, whereas appetite is psychological or a learned response to food. Therefore, it is not uncommon to experience appetite and eat when one is not hungry, conversely, some very thin people or those with eating disorders may experience hunger without appetite. Hunger is said to be a negative experience, whereas appetite is Positive.

The feeling of fullness or satisfaction that prompts us to stop eating is referred to as Satiety, perhaps the main regulator of eating behavior some experts feel that eating behavior is always in operation except when the satiety signal turns it off. Just how that happens is unknown, although a number of theories have been forwarded. The glucostatic theory of hunger regulation suggests that the exhaustion of liver glycogen may account for the starting and stopping of eating. The liver stores approximately 75 grams of glycogen or 300 energy units (calories).when liver glycogen level fall significantly, feelings of hunger may occur. The lipostatic theory suggests that hunger is regulated in some way by the number of fat storing enzymes on the surfaces of fat cells.

Controlling Appetite

The basic two methods of controlling appetite are somewhat effective,

1. Keeping the stomach full of low calorie food and drink and raising the body's blood sugar level.
2. Increasing your fluid intake (particularly water) and consuming complex carbohydrates such as raw fruits and vegetables between meals and at meal time will keep the stomach relatively full and help you control your appetite. Small amounts of candy such as a meal is another technique u can use. This approach will raise your blood sugar level and help curb your appetite.

A Sensible Approach to Dieting
Weight loss should occur gradually (no more than two to four pounds per week for a fairly heavy person) over a period of months and in combination with exercise. Such n approach is likely to produce a permanent change in eating habits and result in a high proportion of fat loss and little loss of lean muscle tissue.

Following are the suggestions for a healthy approach to a low calorie diet and for quick weight loss
• Eat three meals a day form from four basic food groups. Do not skip a meal, choose food from each group that you can enjoy and can continue to eat over a period of several months
• Drink a minimum of ten glasses of water daily
• Consume sufficient vitamins and minerals from the four basic food groups.
• consume the RDA in protein daily
• Consume enough fat for Satiety(10 - 15 percent of daily calories)
• Keep records of your food and drink intake, identify problem areas.
Combine dieting with exercise in an activity or aerobic program you enjoy.
• Exercise three or four times weekly. At least thirty minutes each time.
• Fats and Carbohydrates: Reduce, Don't Eliminate