Weight loss/management...my spiel (part 10)

Finally, what is this slow-but-sure weight loss/management program, you ask? It is founded on a very simple math: calories out must outweigh the calories in+. Sounds easy? It does sound easy; however, when we factor in our "life", this math gets somehow distorted and incomprehensible*. It is VERY important to know our own physical, mental, and emotional conditions and work through them during the program.
First, I recommend change in nutrition. It doesn't have to be radical changes, like cutting off carbohydrate completely. The changes should be something that you can stick with even after the program. The overall goal of nutritional change is making better choices. Choose whole grains over white grains. Choose fresh vegetables and fruits over chips and soda. Choose lean meat over fried meat. Eating different types of foods will be better than eating just one type; this means that you will get more nutrients with the same amount of food. Eating slowly and mindfully instead of gulping all your meals in 5 minutes while watching TV. Eating only until you feel full and knowing your portions. Drink plenty of water to hydrate your body and to not confuse the signs of thirst with hunger. Etc, etc...Some people can initially lose weight just with nutritional changes, so even one small change can help.


+ Remember, this math may not work if you have a medical condition, such as hypothyroidism. Also, there is always an exception even in people who do not have a medical condition. Some people do not eat enough but they can gain "weight". I emphasize the word "weight" here because these people can lose numbers but will be gaining fat mass, which is not ideal. To prevent this from happening, it is recommended that you find out your basal metabolic rate and/or resting metabolic rate. This will tell you the minimum calories you need to survive! In most cases, this will be higher than 1200 kcal per day.

*The reason, I think, is because we are usually ruled by our physical, mental, and emotional drives. For example, some people are emotional eaters; they eat when they are emotionally distraught or disturbed. To make it worse, because they feel bad, they don't want to exercise even though they just consumed a lot of food. When this cycle happens often enough, they will gain weight, not lose weight.