everything you always wanted to know about weight loss · everything you always wanted to know...
TRANSCRIPT
Everything You Always Wanted To Know About Weight Loss...
But Never Dared To Ask!
TABLE OF CONTENTS
TABLE OF CONTENTS..............................................................................21INTRODUCTION: THE TRUTH ABOUT OBESITY............................4
THE GLOBAL EPIDEMIC AND INFLUENCES ..................................................... 5 LEADING PROBLEMS ASSOCIATED WITH OBESITY ...................................... 5 LIFESTYLE AND OBESITY ....................................................................................... 6 LACK OF NUTRITIOUS FOOD CHOICES AND OBESITY ................................. 7 THE IMPACT OF YO-YO DIETING ......................................................................... 8 EDUCATION ON HEALTHY EATING ..................................................................... 9
2WEIGHT LOSS FOR GOOD HEALTH..................................................11
HEALTHY WEIGHT RANGES ................................................................................ 11 STANDARD WEIGHT RANGE CHART ................................................................. 12 NUTRITION REQUIREMENTS ............................................................................... 13 PHYSICAL FITNESS AND METABOLISM ........................................................... 13 WAYS TO STAY FIT ................................................................................................. 15 SELF MOTIVATION TIPS ........................................................................................ 16
3BASICS OF WEIGHT LOSS SURGERY................................................18
HEALTH BENEFITS .................................................................................................. 18 SOCIAL BENEFITS .................................................................................................... 19 THREE TYPES OF BARIATRIC SURGERY ......................................................... 19
THE LAP-BAND SYSTEM ......................................................................................... 20 VERTICAL BANDED GASTROPLASTY ................................................................... 20 ROUX-EN-Y GASTRIC BYPASS ................................................................................ 20
ASSESSMENTS AND EVALUATIONS ................................................................... 21 LIFESTYLE CHANGES AFTER SURGERY ......................................................... 22 DIET CHANGES ......................................................................................................... 23 SOCIAL RELATIONSHIPS ....................................................................................... 24 RETURNING TO THE WORKPLACE .................................................................... 24 BIRTH CONTROL AND PREGNANCY OPTIONS ............................................... 25 ONGOING TRIPS TO THE DOCTOR ..................................................................... 25 OTHER WEIGHT LOSS PROCEDURES ............................................................... 25
4WEIGHT LOSS SUPPLEMENTS............................................................28
HEALTHY WEIGHT LOSS USING SUPPLEMENTS .......................................... 28 TYPES OF SUPPLEMENTS ...................................................................................... 29 DRUGS AND STEROIDS ........................................................................................... 30 THE QUESTION OF SUGAR AND SUPPLEMENTS ........................................... 31 HOW TO CHOOSE WHAT’S RIGHT FOR YOUR BODY .................................. 32
SHOULD YOU USE SUPPLEMENTS AT ALL? .................................................... 33 5WEIGHT LOSS PROGRAMS AND PLANS..........................................34
TYPES OF WEIGHT LOSS PROGRAMS ............................................................... 34 ATKINS FOR WEIGHT LOSS .................................................................................. 34 WEIGHT LOSS WITH THE SOUTH BEACH DIET ............................................. 35 WEIGHT LOSS WITH THE SLIM-FAST DIET PROGRAM .............................. 36 WEIGHT LOSS WITH THE NEW MEDITERRANEAN DIET .......................... 37 HOW TO FIND THE RIGHT WEIGHT LOSS PLAN FOR YOU ........................ 37 SETTING GOALS ....................................................................................................... 38 TRACKING PROGRESS ........................................................................................... 39 STAYING MOTIVATED ............................................................................................ 40 GROCERY SHOPPING AND PLANNING AHEAD .............................................. 41
6DEVELOPING A WEIGHT LOSS STRATEGY....................................43
HOW TO MAKE IT WORK FOR YOU ................................................................... 43 CREATING A CALORIE DEFICIT ......................................................................... 45 IMPROVING PHYSICAL FITNESS ........................................................................ 45 COOKING AND MEAL PREPARATION ............................................................... 47 HEALTHY RECIPES .................................................................................................. 47 BREAKFAST TIPS FOR WEIGHT LOSS ............................................................... 48 LUNCH TIPS FOR WEIGHT LOSS ......................................................................... 48 DINNER TIPS FOR WEIGHT LOSS ....................................................................... 49 DESSERT TIPS FOR WEIGHT LOSS ..................................................................... 49
7SAFE & HEALTHY WEIGHT LOSS......................................................51
WHY IT’S IMPORTANT ........................................................................................... 51 CHOOSING A SAFE PROGRAM ............................................................................. 51 CELEBRATING YOUR SUCCESS .......................................................................... 52
8QUICK WEIGHT LOSS............................................................................53
DANGERS AND HEALTH HAZARDS .................................................................... 53 HOW TO STAY AWAY FROM DANGEROUS PROGRAMS ............................. 53 BALANCING YOUR LIFE WITH HEALTHY GOALS ........................................ 54
9WEIGHT LOSS PRODUCTS....................................................................55
TYPES OF PRODUCTS ............................................................................................. 55 WEIGHT LOSS PATCHES ........................................................................................ 55 WEIGHT LOSS AND DIET PILLS ............................................................................ 55 ELECTRICAL MUSCLE STIMULATORS ................................................................. 57
ARE THESE OPTIONS SUCCESSFUL? ................................................................. 58 10NATURAL AND HERBAL WEIGHT LOSS..........................................59
WHY A NATURAL APPROACH MAY BE RIGHT FOR YOU ........................... 59
WEIGHT LOSS HERBS ............................................................................................. 59 ORGANIC EATING LIFESTYLE ............................................................................ 60
CONCLUSION............................................................................................62
1INTRODUCTION: THE TRUTH
ABOUT OBESITY
While obesity is an epidemic that is crossing all borders and boundaries, many people mistakenly overlook the harm that begins with simply being overweight. As time progresses, poor eating and lifestyle habits can lead to a variety of health problems. Obesity is the root cause of many health problems, including high blood pressure, diabetes, arthritis, and even cardiac arrest. These can also undermine a person’s self esteem and a lack of motivation to exercise and stay in shape in the long-term. There is no doubt that the expanding waistlines of millions of people around the globe are having an impact on health. Still, there is hope. These same people can start a fresh new approach to life with effective weight control techniques and procedures.
Even though the immediate response from many obese individuals is simply to ‘lose the excess weight,’ the truth is that overcoming obesity involves some serious lifestyle changes. Obesity can be escaped, but it is often the result of current lifestyles, eating habits, and general access to resources. With the right approach, effective weight loss practices and procedures can help lead to a healthier lifestyle.
THE GLOBAL EPIDEMIC AND INFLUENCES
The burden of health problems along with leading a poorly managed lifestyle are just two results of this global epidemic. Influenced by an industrialized society, many cultures are experiencing similar health problems as western counterparts as they are introduced to fast food, commercialized food products, and low-quality food groups. Children in particular are more vulnerable to poor eating habits as they are not in control of their food supply. Lifestyle and eating habits that are not instilled at a young age can lead to health problems in the long term.
Today, the world has more overweight people than undernourished groups. According to the World Health Organization, more than 1 billion adults are overweight and 300 million are obese. Underweight people comprise just 800 million people around the world. It’s not just limited to developed countries any longer - it is a growing problem in Europe, Asia, and even some parts of Africa.
LEADING PROBLEMS ASSOCIATED WITH OBESITY
Of all the health problems associated with obesity, the majority involve the heart and blood sugar levels.
The main problems associated with obesity include:
• Type 2 Diabetes• Stroke• Sleep apnea• Respiratory problems• Hypertension• Gallbladder disease• Coronary heart disease• Osteoarthritis• Some forms of cancer
LIFESTYLE AND OBESITY
Managing a healthy lifestyle is an ongoing process and knowing what factors are contributing to the problem can help create a better outlook for weight loss in the long term. A self-assessment of eating habits can help to learn about what is going on ‘behind the scenes’ for many obese individuals—many people fail to see how their eating habits are a direct contributor to the problem. From eating out and snacking all day to a lack of vigorous physical exercise, identifying the negative habits can help curtail the problem.
The key lifestyle factors that contribute to obesity include:
• A sedentary lifestyle and inactivity• Poor food choices• Unhealthy eating plans• Diabetes or thyroid problems
Knowing how to avoid rationalizing behavior is another key part of learning. Many people are simply out of touch with what they are doing and have adapted their lifestyle and general outlook accordingly. Obesity cannot be cured with a simple pill or magical solution - it will require a series of progressive changes in every individual, including monitoring the diet, strategizing the eating plan, and including daily exercise in the schedule.
Most sedentary individuals will have a difficult time adjusting to an active lifestyle immediately. This is to be expected, but it is not an excuse to remain inactive.
A good weight loss program will incorporate all areas of the current lifestyle, including eating schedules, workouts, and rest periods. Managing stress in a healthful way can also be a part of the process. Many people turn to food for comfort and managing stress. When they can identify these patterns, then
start to change them, they are learning new ways to grow and enhance their lives.
Maintaining a healthy weight becomes easier when there is no excess weight and the individual is getting the most nutrition out of meals and calories. Knowing how and when to eat can prevent overeating in the long-term and can help to enhance daily living overall.
Every person has their own ‘energy balance’ to manage. This is comprised of the calories or energy from food (intake), and calories used during activity and general functioning (output). When there is excess intake that is not processed correctly, the result can be a negative balance for health. Increasing output to burn these calories is one possibility, and knowing what it takes for your body to lose weight will be an ongoing process. Eating a healthy diet, engaging in regular exercise, and getting plenty of rest are all a part of the process.
LACK OF NUTRITIOUS FOOD CHOICES AND OBESITY
Eating food is a simple process, but can become complicated and lead to serious health problems without the right knowledge. Knowing how and when to eat nutritious meals is part of a healthy lifestyle and there are many ways that a healthy schedule can be created for consistent balance. Choosing foods that are low in calories, but also nutritious can help create the ideal plan.
Fast food and convenience foods can be loaded with unhealthy fats and sugars. These food choices can easily lead to an excessive calorie intake and even low-fat or fat-free versions can have excess sugar that leads to imbalanced sugar levels. Fast food has quickly become a part of many cultures, and now even spans airlines, airports, and schools. These processed foods are a leading contributor to obesity, and can be a leading source of health problems and eating disturbances.
Today’s fast food and restaurant culture promotes oversized portions promotes overeating, commonly serving almost double the serving size of portions served just twenty years ago. Eating more on a regular basis can make many people lose touch with real portion sizes. A lack of nutritious food choices can wreak havoc on any diet, and this creates significant diet problems in the long term.
Nutritious food choices abound, but planning ahead and knowing how the body processes various food items is a part of the learning process. Finding
the right balance of organic, natural, and balanced meals can take some time but can help with weight loss in the long term.
Nutritious food choices are especially important for children and teenagers, since food provides the building blocks for them to grow and stay healthy. During this critical time, it’s essential that they develop healthy eating habits and patterns that will carry them through adulthood. Gaining weight in childhood can lead to obesity and being overweight in the long-term.
Eating right involves preparing healthful meals, understanding how nutrition plays a role in health and well-being, and adapting to a healthy lifestyle. For example, people who eat breakfast are less likely to overeat throughout the rest of the day, and this can also offset diabetes and other weight control problems.
Many restaurant menus and even school programs lack the basic nutritional components of a healthy meal; from the local drive thru to sit-down restaurants, knowing what food groups and menu items to choose can help encourage weight loss.
THE IMPACT OF YO-YO DIETING
Even though dieting in general is used as a tool and resource for weight loss, yo-yo dieting can wreak havoc on a person’s general health and ability to lose weight consistently.
Yo-yo dieting often starts as an extreme diet or fad diet that doesn’t last long enough to become a part of the lifestyle. Weight swings can contribute to obesity in many ways. When the body keeps readjusting and trying to find its set point, it will have a difficult time losing weight on a regular basis.
Yo-yo dieting can also have a negative affect on the heart muscles and overall circulation. This can lead to a heart attack or stroke and is more likely to occur in obese individuals.
In addition, yo-yo dieting has a significant impact on the metabolism. During a regular weight loss cycle, the metabolism is steadily burning away excess calories. If dieting is done over an extended period of time, it is much more likely to lower the metabolism in the long-run. Obese individuals will benefit from weight loss almost immediately after any drastic change in eating habits; however, the long-term impact of yo-yo diets can be a disaster.
Restricting calories is part of most weight loss programs, but doing this on a regular basis will leave most people more likely to regain any weight lost.
Constant dieting and changing the daily nutrition program can lead to a variety of health problems, including:
• Liver and kidney problems• Gall bladder imbalances• Fat blocking the arteries• High blood pressure• Gall stones• The spread of breast or prostate cancer• High levels of estrogen
The most frequent problem that occurs in yo-yo dieting is when a diet program is taken to an extreme. Any extreme food deprivation will result in a binge, and an inability to keep up with weight loss at such a rapid pace. When the person on the diet begins to eat again, the weight gained back can be much higher than the original weight. Rapid weight and fat gain can be a leading contributor of obesity, and result in a lower chance of overall weight loss.
Adopting a healthy and steady weight loss pattern will take some time, and it certainly won’t happen overnight. While yo-yo dieting may bring the benefits of immediate gratification, regaining the weight can have a detrimental effect on self-esteem, motivation, and general health.
EDUCATION ON HEALTHY EATING
Healthy eating habits start young. Having resources for education readily available for healthy eating programs can help to discourage obesity in the first place. Eating right involves eating a balanced diet, incorporating fruits, vegetables, and whole grains into every meal.
Many schools and educational institutions include a healthy eating plan and recommendations to teach children how to eat. A balanced diet in childhood can reduce the risk of health problems later in life and food programs in school can help develop those much-needed healthy lifestyles at a young age.
Still, adults can learn about healthy eating from local seminars, classes, and workshops. The Food Guide Pyramid was developed to outline the key components of a healthy and nutritious eating program. Many schools, educators, and learning providers can highlight the importance of nutrition with:
• Seminars and workshops on practicing healthy eating• Evaluating current diets and planning accordingly
• Reaching out to the community with healthy food-focused events• Promoting obesity awareness• Encouraging healthy weight loss• Offering exercise classes and sessions
HEALTH BENEFITS OF WEIGHT LOSS
Many health problems can be addressed with a significant reduction in weight. Not only will you start to look and feel better, but you can enjoy the benefits of complete health in the process.
Common health problems and conditions that can be overcome with weight loss include:
• High blood pressure• Low HDL cholesterol• Excess blood sugar• High triglyceride levels• Sleep apnea• Diabetes• Hormonal disorders• Cardiomyopathy• Hypothyroidism• Blood sugar imbalances• Reduction of the risk of cancer• Chronic fatigue syndrome• Thyroid problems• Prevention of heart disease and stroke• Improved body image and self-confidence
2WEIGHT LOSS FOR GOOD
HEALTH
Frequent dieting and different weight loss programs have left many people confused with myths and misinformation. The keys to healthy weight loss include creating a healthy lifestyle, and following through with a safe and effective strategy. It’s important not to take on a crash dieting routine, since regaining the lost weight becomes much more likely.
Understanding how to lose weight for good health is an ongoing process. You will need to know what your healthy weight range is and understand basic nutrition requirements. Physical fitness and general metabolism also play a significant role, and learning about different ways to stay fit and motivated can keep you healthy in the long term.
HEALTHY WEIGHT RANGES
Maintaining a healthy weight range is a mixture of common sense and your general lifestyle. Personal choices will contribute to your natural weight given your height and genetic disposition. It’s important that you are happy with your overall body shape before you begin to lose weight, so you understand how to set a realistic weight loss goal for yourself.
Ranges of weights from standardized weight tables can help you determine what is most healthy for your body type. These weight tables are designed based on what is most appropriate for people with similar muscle and bone structures. Weights above the range are usually unhealthy for most people, while weights below the range can also be damaging to health.
When consulting a weight range table, it’s important to remember that the general body shape, as well as overall fitness level, is another contributor to overall health. For example, excess fat in the stomach region can be a prelude to heart problems, while excess weight in the thigh and hip area can indicate a ‘pear’ shape that is a precursor to other problems.
One simple way to find out what type of shape you have is to calculate the waist-to-hip ratio. You can do this by using a regular tape measure:
• Measuring around your waist near your navel while you stand relaxed, not pulling in your stomach.
• Measuring around your hips, over the buttocks, where they are largest in size.
• Divide the waist measure by the hips measure to get your waist-to-hip ratio.
Research in adults suggests that ratios close to or above 1.0 are linked to a greater risk for many diseases.
However, any result higher than 0.8 is considered to be unhealthy as well.
STANDARD WEIGHT RANGE CHART
Reviewing a weight range chart can help you determine where you currently stand, and what you can realistically achieve with your weight loss goals.
Height(feet, inches)
Weight Ranges(in pounds)
Minimum for all adults (BMI=20)
Recommended maximum for ages up to 25 years
Recommended maximum for ages between 25 & 45 years
Maximum for all Adults (45+) (BMI=25)
4' 9" 92 106 111 116
4' 10" 96 110 115 120
4' 11" 99 114 119 124
5' 102 118 123 128
5' 1" 106 121 127 132
5' 2" 109 125 131 137
5' 3" 113 130 135 141
5' 4" 117 134 140 146
5' 5" 120 138 144 150
5' 6" 124 142 148 155
5' 7" 128 147 153 160
5' 8" 132 151 158 164
5' 9" 135 155 162 169
5' 10" 139 160 167 174
5' 11" 143 165 172 179
6' 147 169 177 184
6' 1" 152 174 182 189
6' 2" 156 179 187 195
6' 3" 160 184 192 200
6' 4" 164 189 197 205
6' 5" 169 194 202 211
NUTRITION REQUIREMENTS
In order for you to create an effective weight loss diet and worthwhile program, you will need to know what your basic nutrition requirements are. These will vary depending on your age, sex, and activity level. If you have any preexisting health conditions, this will also be a factor in determining what will be required on a daily basis. When breastfeeding, for example, you will need more calories and different nutritional factors.
It’s important to remember that a scheduled eating or meal plan can give you the best benefits for your long term weight loss goals. Even though you are losing weight, you will need an optimal nutrition plan to move out of a fad dieting phase and get the most out of each and every meal. Every person requires a specific amount of calories to maintain body weight, and this is comprised of protein, carbohydrates, fat, and micronutrients to keep all systems stable and functioning.
For weight loss, the basic equation is:
Total calories in needs to be less than total calories out
An effective program incorporates diet and exercise with supplements for complete control. Crash dieting and quick fixes just won’t work. You’ll suffer from muscle loss and water weight fluctuations that can have an impact on your overall progress. You may think that you are losing weight, but it's actually water loss and not fat loss.
PHYSICAL FITNESS AND METABOLISM
In addition to nutrition and diet, your weight loss strategy will include an exercise component. You’ll need a combination of both aerobic exercise and
weight training, and can build up your resistance and endurance over a period of time. Progression is an essential component of your plan, and you can judge your progress effectively with a training journal or log.
Aerobic exercise can help increase blood circulation and help with respiratory functions. Weight training will help build muscle mass and can boost your metabolism in the long term. More muscles mean that you will be burning plenty of calories even while resting; when you are eating correctly, this will help enhance your health as well. In addition to the physical changes you’ll start to see with regular exercise, you’ll also experience an increase in endorphin levels. Endorphins are the body’s natural painkillers, and they will leave you with an improved mood and better disposition.
Consistency is critical to your progress with exercise, and it’s an important component of your weight loss strategy because it can:
• Help reduce stress• Reduce the risk of osteoporosis• Balance out your appetite, and even act as an appetite suppressant• Reduce blood pressure• Help you sweat out toxins• Promote healthy and gradual weight loss• Give you increased confidence with your body
In addition to these general areas, there are a few more items involved with weight loss that may need correction before starting. The thyroid gland plays an important role in regulating your metabolism; if this is out of balance, it can cause significant shifts and changes in your ability to lose weight. If you have an under active thyroid, you will gain weight very easily. If your thyroid is overactive, it’s likely that you lose weight fairly quickly with minimal effort. Your doctor will need to conduct blood tests to determine what the status of your thyroid is; still, it’s helpful to eliminate the risk factors involved with thyroid problems.
Physical fitness plays a critical role in weight loss management and overall calorie output. Now that you know that your total calorie output needs to be much higher than your intake, adding some physical activities can help you reach your goals much faster and at a healthy pace. In addition, your metabolism will naturally be increased for greater endurance, flexibility, and stamina while you exercise. It’s never too late to start on a fitness regiment, and you can slowly and gradually set yourself for weight loss success over the long term.
The minimum amount of daily exercise recommended is 30 minutes of moderate-intensity exercise per day; you’ll need to do this for most days of the week, and add some intensive workouts in between to maximize your efforts. Maintaining variety in your exercise choices will help you workout hard no matter what day it is; you can choose a variety of different exercises
throughout the week and still meet your daily and weekly requirements with ease. If you can workout with a friend, it will make the experience even easier; try and enhance your workouts with music, watching television, or even reading.
Patience is an important part of developing a plan that works for you; oftentimes, it will simply be a process of trial and error. Having easy access to equipment or the gym will help encourage you to workout on a consistent basis. In addition, don’t overlook the importance of daily exercise when you’re stressed out; it’s the perfect excuse to lower stress levels naturally.
There are three main types of exercise you will need to include in your weight loss routine:
1. Aerobic activities and cardiovascular training2. Muscle strength and endurance3. Flexibility and stretching components
Aerobic fitness will help boost your stamina and endurance, and is comprised of exercises such as running, sprinting, jogging, walking, and swimming. Aerobic exercises are great heart conditioners, and can put you in a great mood too. Schedule yourself at least 3-4 aerobic sessions each week, and you’ll start burning more calories at a higher rate over a period of time.
Muscle strength and endurance exercises involve both weight training and resistance training. This can help build both muscle and bone, and you’ll be boosting your metabolism in the process. Muscle strength exercises can also help you improve your body’s range of motion, challenging muscles to make the most of each movement. Whether you choose an at-home gym or resistance bands, muscle strength is very important in reaching your weight loss goals.
Flexibility and stretching exercises will help you burn calories slowly and steadily, and focus more on deep breathing techniques. Deep breathing will maximize your oxygen intake and use; you’ll be able to prevent injuries and also improve range of motion with specific poses and techniques. Try yoga, T’ai Chi, or other stretching-based exercises to maximize your workouts each week.
WAYS TO STAY FIT
Since you need a variety of ways to stay fit and successful with your workouts in the long term, it can be helpful to make a list of activities and workouts that are most suitable for you.
Common exercises and workout options to get started include:
• Walking• Cycling• Swimming• Running• Dancing• Yoga or Pilates• Gardening• Housework and other chores• Tennis• Skating• Kickboxing• Sprinting• Racquetball or badminton
Any activities that raise your heart rate for at least 20 minutes can help you squeeze in a valuable form of exercise, and will help boost your ability to lose weight week after week.
SELF MOTIVATION TIPS
A major component of making a weight loss program work for you involves self-motivation. Without it, you will struggle continuously with every challenge that comes your way; being self-motivated is a mindset, and it will become easier with practice. You’ll be able to set both short-term and long-term goals when you encourage yourself to get through each challenge, setback, or even in setting new goals. Knowing how to push yourself hard will take some time, and it will be a process of trial and error.
Being able to track and monitor your results will be a big part of knowing how to move ahead with your goals. Starting with a journal or log, you can understand where your weaknesses may be, and then work from there. This is also a great time to highlight your strengths. Find out what motivates you and keeps you going; this is the best time to boost your competitive spirit and put that positive energy to good use.
Remember that even the greatest workout will be futile if you are not motivated enough to stick with it. You’ll need to know where your strengths are, and build up from there. If you’re not good at a particular activity, move onto something that you are more comfortable with. You’ll need to start with a plan, and slowly progress so that your muscles and heart are not adapting to the same routine. This is surprisingly easy to do, and you’ll simply need to increase the intensity over a period of a few weeks.
For weight workouts, you’ll need to add reps and sets, along with progressive weight. As you get more fit, you’ll find that you’re performing each set in les time. Using a heavier weight will also increase the intensity and effectiveness of your workout; overloading your muscles intermittently will provide you with a foundation for boosting your capacity and endurance; weight loss will become easier and easier.
For aerobic conditioning, you’ll need to switch up the routine every few weeks. Your body has the unique ability to adapt very quickly, and if you’re running at the same pace for the same distance week after week, you won’t be maximizing your efforts. Stay self motivated to increase your endurance and stamina at each interval, and you will be rewarded.
Consistency will help you stay motivated and rely on a gradual weight loss program naturally. Whether you’re at the gym, or at home, developing your own program or system will help you stick with a routine without sabotaging your fitness goals. Visualization can help as well; before starting any new fitness routine, visualize how you will step through the routine. It will become much easier to complete it, and you set some clear and specific goals in this way.
Progress will be your ultimate motivator when it comes to staying in shape during your weight loss program. When you start seeing results in the mirror and in your clothes, you’ll enjoy continuing down the path of success. Many people make the mistake of just looking at the scales; remember that muscle weighs much more than fat, so the numbers can be misleading. Don’t look at just the scale, but encourage yourself from the overall effect and changes you see visually. When those pants start getting looser, you know that the inches lost are from your hard work.
3BASICS OF WEIGHT LOSS
SURGERY
For many people, the road to success with weight loss is simply a matter of a change in lifestyle, increased exercise, and managing the diet. Monitoring calories, taking in the right supplements, and introducing new activities to the weekly routine can all be safe and effective ways to experience weight loss in the long term. Still, millions of people turn to weight loss surgery to make large-scale improvements to their health. When a person has over 100 pounds to lose, sometimes the only option is a bariatric surgery and other procedures that will result in a dramatic weight loss.
Choosing surgery isn’t a shortcut to weight loss, and it should be taken as seriously as any other surgical or medical procedure. Weight loss surgery can significantly change the body’s composition, and may result in scars and other lifelong health concerns. Undergoing surgery will also include managing lifestyle changes, especially after the procedure. The patient will need to learn new techniques and adopt new eating habits fairly quickly. They may need to take prescription medications and other supplements to recover, and this may become a part of daily life over the long term.
There are a variety of weight loss surgery options available, and each type offers both health and social benefits. All types will modify the size of the stomach, and may even improve stomach and digestive functioning. Gastric bypass surgery and lap-band surgery are the most popular types of surgery available and are involved with sectioning off parts of the stomach to discourage absorption of calories. These also help in reducing the amount of food that is eaten, and can lead to a slower emptying of the stomach.
A doctor and surgeon will first evaluate any preexisting medical conditions that may lead to complications during and after the procedure. In almost every case, significant dietary and physical changes will take place after treatment.
HEALTH BENEFITS
Weight loss surgery can be very helpful in reducing the impact of other health conditions and correcting disorders and dysfunction. Common health benefits of weight loss surgery include:
• Curing and curtailing diabetes with better regulation of blood sugar• Reducing high blood pressure• Reducing sleep apnea and sleep-related disorders• Reducing the risk of death from obesity• Reducing high cholesterol and triglyceride levels• Improving arthritis conditions and other joint pain• Reducing the impact of weight on joints and muscles• Increasing mobility• Reducing the risk of heart failure due to obesity• Reducing the chances of skin rashes and skin infections caused by
hormonal imbalances• Reducing ankle swelling and other related conditions
SOCIAL BENEFITS
In addition to the health benefits of surgery, a significant weight loss can also have an impact on your social life. Many people who have undergone a surgical procedure enjoy multiple benefits from increased social opportunities and an improved sense of well being. Additional benefits include:
• Increased access to social and economic opportunities• Boost in self-confidence• Improved quality of life• Higher levels of social interactions• Reduced risk of depression• Reduced risk of anxiety• Improved social relationships
Weight loss surgery offers multiple health and social benefits, and the level of impact will vary by individual. Significant shifts in weight can lead to a healthier and happier lifestyle, and will need to be maintained with a healthy lifestyle in conjunction with a careful diet and overall outlook.
THREE TYPES OF BARIATRIC SURGERY
Bariatric surgery is an invasive procedure that is comprised of two main types of techniques: restrictive or malabsorptive. In most cases, the techniques are minimally invasive and can lead to fairly quick recovery. It’s important to remember that even bariatric surgery alone will not work by itself; you’ll need to include a steady diet, regular physical activity, and healthy lifestyle change to make the process a long-term success.
The most popular types of bariatric surgery include:
• LAP-BAND System• Vertical Banded Gastroplasty (VBG)• Roux-en-Y Gastric Bypass
THE LAP-BAND SYSTEM
The LAP-BAND system is a widely performed procedure, and requires long-term treatment in a series of phases. With this procedure, a silicone elastic band is placed around the top part of the stomach to restrict food entering the system. It creates a small pouch where the food is held and slows down the passage of food in the process. This helps create that ‘full’ feeling, and can help monitor and balance food intake.
The band is placed around the stomach and then inflated through a port; most patients are hospitalized for 24 hours after ht surgery, and can start losing weight as a result of the procedure almost immediately. The band can be tightened or loosened as needed, which makes it a valuable choice for women who are pregnant—when they need to take in more food, they can change the tightness of the band and tighten it again after surgery.
VERTICAL BANDED GASTROPLASTY
Vertical Banded Gastroplasty is a completely restrictive procedure that involves the upper stomach. In this case, the stomach is stapled and divided to form a small pouch. This will naturally reduce the amount of food the stomach can hold, and will decrease the appetite and crate a feeling of fullness very quickly. All nutrients are still absorbed in the stomach, but it becomes much easier to stick to a healthy diet as a result of the procedure. Most patients can recover in a few short weeks, and it is a relatively gentle procedure.
ROUX-EN-Y GASTRIC BYPASS
The Roux-en-Y Gastric Bypass treatment is the most popular type of weight loss procedure in the western world, and involves taping the upper stomach and then dividing the remainder of the stomach into separate pouches. The intestine is attached to the small pouch area, allowing for a ‘shortcut’ digestive process. Overall, fewer calories are absorbed and absorption of various nutrients are restricted. As a result, most patients of this procedure will require increased nutritional and dietary supplements to support regular functioning. It’s important that a healthy diet is followed, since these people often suffer from lightheadedness, weakness, and sweating after eating
sweet foods or too much food. This is the most invasive type of procedure, and does have a higher risk of complications and side effects.
Key items to remember with bariatric surgery procedures:
1. Bariatric surgery is not a magical solution for weight loss. It is a complicated procedure in some cases and will involves some significant lifestyle changes and can be painful
2. The procedure can lead to major weight loss, and can have a major physical and social impact on the individual. Counseling is sometimes recommended in conjunction with other lifestyle management techniques.
3. Most candidates must be morbidly obese to undergo the procedure.
4. Costs for the procedure can reach about $25,000 but some health insurance providers do offer coverage.
5. There are multiple post-operative procedures involved with the surgery, including dietary modification and behavioral therapy.
ASSESSMENTS AND EVALUATIONS
Since bariatric surgery and other procedures can have such strong impact on health, an assessment from different physicians and surgeons may be necessary before the procedure can begin. After the operation, evaluations on a regular basis are also required. An evaluation can monitor your progress, and help you set some ongoing weight loss goals to manage your lifestyle after surgery.
The assessment process involves learning more about the psychological and physical health of the patient; the doctor will run a series of psychological tests and identify the key reasons why you may be a good candidate for the operation. Some patients end up having to deal with multiple diet and lifestyle changes that may require additional counseling or ongoing therapy. A shifting body image is also a part of the process; many people overlook the social and psychological impact a drastic change can have on their lives.
The assessment process usually addresses the following areas:
• Discussing and documenting previous attempts at losing weight and highlighting past successes and failures
• Taking a look at general eating habits; you may be required to keep a journal or log book to identify problem areas or patterns. This will
bring to light all of the drives and any underlying emotions that may be associated with overeating, binging, or under eating that leads to constant hunger. Many obese and overweight individuals also suffer from night eating syndrome or poor eating habits including constant snacking or grazing.
• Body size, shape, and physical fitness• Sedentary lifestyle characteristics• Substance use or other potential drug interactions• Impulsive or compulsive behavior• Legal history and insurance requirements• General coping skills; if you are using maladaptive coping behaviors to
manage both the positive and negative aspects of your life, you will have a difficult time adjusting to this new lifestyle
• History of surgery or hospitalization• Current lifestyle and stress management techniques• Social support available
The evaluation process usually addresses the following areas:
• Social support and general functioning• Medical repercussions and assessment of medication required• Positive motivations and expectations• Maintaining a high protein and low fat diet• A psychological evaluation of post-operative perspective • Recommendation to avoid pregnancy at least one year after surgery
The formal evaluation process is extensive, and this is the area where surgeons can identify specific health problems.
LIFESTYLE CHANGES AFTER SURGERY
Undergoing bariatric surgery is a life-changing event. Many people report significant changes in their social, business, and personal relationships along with a boost in confidence and overall well-being. You’ll experience a significant change in diet and your ability to lose weight as well; the metabolism can often shift and adapt, and many people report that their tastes change as well.
The short-term changes of surgery can be felt immediately, but it’s important to keep in mind the long-term effects as well. Over a period of a few years, nutritional deficiencies can develop, and you may need to overcome some emotional challenges or difficulties.
You may be involved with post-operative procedures and other health and medical concerns shortly after the main surgery. This will be determined and
outlined by the doctor, and can help you manage your health with support and adequate care. If you don’t manage your new stomach, the consequences can be severe. Smoking is not recommended, since it injures the stomach and intestines and can lead to bleeding ulcers. Anti-inflammatory drugs and aspirin are also not recommended; these put you at a higher risk for developing bleeding ulcers, and prescription drugs such as Vioxx or Celebrex can also have an impact.
The major areas of your lifestyle that will be impacted from weight loss surgery include:
• Diet• Social Relationships• Returning to the workplace• Birth control and pregnancy options• Ongoing trips to the doctor
DIET CHANGES
Your diet will be the most significant change in addition to your physical appearance.
You’ll need to change your exercise and eating patterns so that they accommodate for our smaller stomach, and reduce the risk of developing vomiting or pain from eating. Many people have problems with food getting blocked near the opening of the stomach, so it’s very important that you chew food completely and thoroughly. Softer foods and small bites are recommended; you’ll need to chew each piece of food for at least 20-30 chews per bite, and makes sure you’re not distracted or focused on other activities while eating. It’s important to stop eating as soon as you feel full, since the capacity of your stomach can only hold much less than other people. F you feel pressure or fullness directly below your rib cage, this means you need to stop eating. Pain in the shoulder area is also indicative of too much food.
If you’re not getting enough meals in, space them out throughout the day so that you can obtain optimum nutrition. Keep in mind that snacks can actually lead to weight gain in some cases; limit these as much as possible, and stay well hydrated. If you were always sipping on water before, you can continue this good habit. Avoid high calorie drinks, milkshakes, sugary soda, and even fruit juice since these are full of empty calories that can lead to weight gain. In addition, carbonated beverages can have an impact on your stomach; not only will they cause unnecessary pressure, but can lead to bloating and fluid imbalances. Keep in mind that your stomach can’t fit both
liquids and food; you’ll need to wait at least 30 minutes before and after each meal to get the fluid you need.
Since you’re not going to be able to eat large meals, the key to nutrition will involve optimizing your eating plan. You’ll need to make sure this includes a multivitamin supplement or other form of natural nutrition to boost your health. Over the long-term, this ‘diet’ will be low in fat, high in nutritious carbohydrates, and low in sugar. Protein can be difficult to digest, but it’s important for healthy muscle and cellular growth. High protein shakes and supplements can help you with nutrition in your post-operative status. When you are able to eat healthy meals, easily digestible proteins include tofu and soy products; it’s important to seek out nutritious and healthy alternatives to some of your former favorite foods. Soups and smoothies can also become a part of your daily diet plans.
SOCIAL RELATIONSHIPS
Your social relationships can change dramatically during your lifestyle after surgery. Many people begin to experience a higher level of confidence in their social circles and with family members; they may exhibit personality changes, and experience new feelings or emotions. It’s important to remember that this is a delicate time, and you may have to adopt new skills and coping patterns in order to make progress.
Support groups can be a valuable way to talk through problems and learn about how other people are maintaining their lifestyle after surgery. These can help you with your long-term success goals, and connect with people who are having similar experiences.
RETURNING TO THE WORKPLACE
Adjusting socially and with people in your personal circle will take some time, but it can happen over a fairly short period of time. Returning to work can take significantly longer, especially if there are post-operative weight loss procedures, complications, or issues involved. You’ll need to evaluate your current physical condition, along with how your workplace may be able to provide disability coverage if you need it.
Coworkers and bosses may have questions or concerns about your new look; it’s important to handle your personal choice with confidence. You can explain that you underwent the procedure for health reasons, and not solely a cosmetic enhancement. A support group may also help you readjust to life in this area.
BIRTH CONTROL AND PREGNANCY OPTIONS
After surgery, your entire body will change. Not only can you suffer from complications and other ailments, but your nutrition requirements will adjust and you may have difficulties meeting the expectations of potential parenthood. Birth control usage in the first two years after surgery is a high priority. Your body simply won’t be able to handle pregnancy during this adjustment period.
A healthy pregnancy requires adequate nutrition from a balanced diet; you’ll need to eat many fruits, vegetables, and rich protein sources. After surgery, this can become increasingly difficult; your nutrition requirements will change, and you may not have the energy and ability to take in large amounts of food required to become pregnant, or maintain a healthy pregnancy.
It’s best to consult with a surgeon or doctor about your options, and make sure that options for becoming pregnant are limited. Pregnancies should wait until at least one year after a major bariatric surgical operation; this will provide enough time for healing, along with plenty of options to learn about your health care needs.
ONGOING TRIPS TO THE DOCTOR
You’ll need to adjust to frequent trips to the doctor or surgeon’s office for evaluations and assessments. This will become a part of your lifestyle, and depending on the level of the procedure, the amount of care needed will vary. Making sure you are getting adequate nutrition might require a visit to the nutritionist. In addition, a personal trainer or other fitness representative may help you manage your lifestyle with positive improvements on an ongoing basis.
OTHER WEIGHT LOSS PROCEDURES
Although you’ll find many popular bariatric procedures and treatments available, there are also many other weight loss procedures that can help you.
• Biliopancreatic diversion (BPD) This is a procedure commonly found in Europe and Asia. In this case, a part of the stomach is removed but a small pouch is still connected to the intestine, where it bypasses much of the digestive processes. Weight loss is easy after this procedure because the calories are not absorbed. However, there are many side effects of this procedure and it can still result in many nutritional deficiencies.
• The Duodenal switch This involves adding a tube to the stomach and connecting it to the colon. The stomach is disconnected from the duodenum, and reconnected to a part of the small intestine. This is also an irreversible procedure, and can be fairly difficult to recover from.
• Anti-obesity drugs These are another alternative to a formal weight loss procedure or surgery. In these cases, a prescription drug can help you lose weight by encouraging weight loss through stimulants and other interactions in the brain and hypothalamus. These are essentially recommended for short-term use, but may result in medical complications and long-term addictions. Common anti-obesity drugs available on the market include:
• Meridia• Glucophage (often prescribed to diabetic patients)• Rimonabant• Orlistat/Xenical
• Liposuction This is involved with targeting localized fat, and literally sucking the fatty tissue out of the body. A standard operation can remove between 5-10 pounds of fatty deposits, effectively removing the fat cells completely. Fluid is injected into the body to loosen the fat cells and prevent the amount of bruising involved; this will range from dry, wet, super-wet, and tumescent liposuction depending on the volume of liposuction required. Liposuction can be suction-assisted, ultrasound-assisted, or power-assisted where a tube is used along with the surgical procedure. If you choose this procedure for weight loss, you will experience significant bruising, swelling, and scars. Many patients need to wear bandages and compression garments to get their health and posture back, and surgery does involve some risk and complications.
• MesotherapyA non-surgical procedure and alternative for weight loss is Mesotherapy. This is a fairly new discipline that involves injecting natural solutions and homeopathic medicine into the middle layer of
the skin. It has been tested across Europe, and can provide a shorter recovery time. The process requires an examination of medical history, and offers quick recovery and limited pain. There is usually some light bruising involved, but the procedure is becoming increasingly popular across the United States.
• An Abdominoplasty This is commonly known as a tummy tuck, and is a surgical procedure involved with removing fatty deposits around the midsection and abdominal area. It’s a good choice for you if you cannot eliminate the fat through diet or exercise; it is often used in addition to liposuction or gastric bypass surgery, which can help remove loose or sagging skin. The procedure lasts only a few hours, and can help remove excess skin and fat around the abdominal muscles.
4WEIGHT LOSS SUPPLEMENTS
Weight loss supplements can be used in conjunction with a formal weight loss procedure, and are often a requirement in the post-operative phases of weight loss surgery. It's not that the supplements are directly affecting the amount of weight that you lose, but are rather helping to fill any gaps left by reducing your caloric intake.
Every successful weight loss program will require lifestyle modifications, and this includes increasing exercise and managing a balanced diet. This does involve some self-discipline, and many people can lose track of their goals by counting on a ‘magic pill’ to solve their weight problems.
Recognizing poor eating habits and behaviors is just a part of the process; including safe and effective weight loss supplements into the diet can help to keep you on track, but can never be the only source of change in your life when you are setting your weight loss goals.
HEALTHY WEIGHT LOSS USING SUPPLEMENTS
From a bottle of pills promoting overnight weight loss, to additives and chemicals in common food items to increase metabolism, there are many weighs to get starting on a healthy weight loss plan using supplements. The most common ingredients that promote weight loss include:
• L-Carnitine• Synephrine• L-Tyrosine• Ephedra• Guarana• Ginseng• White Willow Bark• Psyllium Husk• 7-KETO• Garcinia complex• 5-HTP• Pyruvate• Green Tea extract• Caffeine
• Milk thistle• Ginkgo Biloba
TYPES OF SUPPLEMENTS
• Ephedrine and Ephedra These have been banned in many markets, and commonly have a natural amphetamine-type effect. These are used along with caffeine and sometimes aspirin to maximize their impact and effect. The extracts are addictive, can have side effects that include high blood pressure and heart-related problems. It is a natural central nervous system stimulant, and is commonly combined with caffeine for an amplified effect. The result can be a reduction in appetite, along with steady and consistent weight loss after frequent use but the dangers involved are too real for them to be called truly safe.
• HCA This is an herbal extract, and can help to reduce the appetite and slow down the conversion of carbohydrates into fat. It is a common ingredient in many weight loss supplements and herbal combinations.
• Pyruvate This is the natural version of phentermine and fenfluramine. It is also a common addition to many weight loss supplements and treatment programs for weight loss.
• Guarana and Ginseng These are commonly promoted as safe alternatives to caffeine, and can be found in many weight loss pills and nutritional supplements. They can provide a boost of energy, and may help to speed up the metabolism.
• Chromium Picolinate This is commonly used by bodybuilders and fitness enthusiasts. The supplement is found in protein shakes, bars, and meal replacements to help promote weight loss. Many bodybuilders report a change in body composition with frequent use, and can help encourage lean body mass building with a complementary diet.
• L-Carnitine This is actually an amino acid, and is used in combination with ginseng and guarana in many weight loss supplements. The supplement can
help to encourage the release of body fat, but the results so far are in the preliminary stages of research.
• Capsaicin This is made of the powerful ingredients found in cayenne peppers, and can help reduce the appetite. It’s also a natural stimulant, and is found in some weight loss supplements and meal replacement bars and shakes.
DRUGS AND STEROIDS
Instead of a natural or herbal weight loss approach, many people turn to drugs and steroids to achieve their weight loss goals. Many of these can have a significant impact on health, and may also lead to long-term health and skin problems.
Many athletes take some form of anabolic steroids in order to increase muscle mass and strength. In most cases, these help the body produce testosterone which can build muscle. These are available as pills, injections and even topical treatments, and can also help muscles recover after an intensive workout. There are some side effects with these drugs, which include severe acne, liver tumors, drug dependency, and a high risk of depression.
• Androestnedione is another hormone commonly used in conjunction with weight loss products and supplements. These are controlled substances that can increase the risks of heart attack and stroke, as well as adding muscle and skin conditions such as acne.
• Creatine is a common supplement that can help the body release energy to the muscles. It is a naturally occurring component of high-protein foods, and is commonly used as a nutritional supplement in many sports protein shakes and bars. Creatine has been proven to help with building muscle mass and maintaining strength, but has some side effects that include muscle cramps, vomiting, and diarrhea. Weight gain is a side effect of creatine, since muscle mass can increase over a very short period of time. However, many people use it in conjunction with a weight loss diet to improve lean muscle mass and decrease body fat tissues in the process.
• Stimulants can raise the heart rate, and also readjust natural body temperature and metabolism. The most common stimulants include amphetamines and caffeine, and these can be combined at different levels to create the desired effect. Stimulants can help to boost
performance, but have many side effects that include heart attacks, circulatory problems, hallucinations, and heart palpitations.
Although many bodybuilders and athletes count on supplements to increase their performance, weight loss with drugs and steroid use can lead to dangerous side effects. It’s important to create a healthy lifestyle and make the necessary diet changes to achieve the results you want without them; many performance enhancing drugs and supplements can lead to overdependence and problems with long-term weight control.
THE QUESTION OF SUGAR AND SUPPLEMENTS
The glycemic index is an important factor of understanding nutrition from food; this is a measure of how your body responds to particular types of food, and is determined by the conversion rate of glucose in the blood. Glucose is the sugar that is carried in the blood to fuel all the cells; the quicker that the food reaches the bloods stream, the faster it will be absorbed in the body and converted to energy. High glycemic foods cause a very fast rise in blood glucose levels, literally forcing the body to store fat. When this response is repeated over and over again, the result can be excess pounds in a very short period of time.
Learning how your body responds to particular foods can take a lifetime; an effective weight loss strategy will involve learning about different food groups and focusing on low glycemic index foods for energy.
Low glycemic foods can help to promote weight loss because you won’t be experiencing rapid fluctuations in weight levels. You’ll also feel full sooner, making it easy to stick to a plan that keeps you satisfied. When you do start losing weight, it will occur as fat loss; low-glycemic foods naturally promote fat loss, encouraging your metabolism to stay strong and reducing the chances of fluctuating blood sugar. The most common foods to do this include beans, oatmeal, sweet potatoes, and lentils. Some specific types of fruit can also help with a weight loss plan, even though are full of natural sugar; apples, grapefruit, and oranges are great choices.
Knowing how to manage sugar is another component of your nutritional outlook. Restricting sugar can help in the long-term, preventing you from taking in excess calories that result in an increase of fat. When sugar levels are too high, the body will naturally start storing the excess calories as fat. Keep in mind that low-glycemic foods are still converted to sugar, but are done so at a much slower rate and gradually released into the bloodstream. This makes it a much healthier option over the long-term. In order to get your balanced diet, you’ll need to maintain steady blood sugar levels and include fats, proteins, and other nutrients.
While you will want to check with your doctor before taking any supplements, there are some that are showing promise in terms of managing blood sugar levels:
• Chromium Picolinate: can help stabilize blood sugar levels and burn fat
• Conjugated Linoleic Acid (CLA): an essential fatty acid that can reduce the chances of fat deposition and help promote lean muscle mass
• Vanadyl Sulfate: can help with insulin sensitivity, and is especially important for Type 1 and Type 2 diabetes patients
• Lipoic Acid: an antioxidant that can support those with diabetes and many heart conditions
• Biotin: works well with chromium picolinate to balance out insulin levels and lower blood glucose
• Taurine: an amino acid that can support the brain and heart, and also balance blood sugar levels
• Ginkgo Biloba: improves blood flow to the heart, brain, and other organs
HOW TO CHOOSE WHAT’S RIGHT FOR YOUR BODY
A critical element of weight loss supplementation is knowing what’s right for your body, and avoiding mixing any of the potent combinations. Whether you’re choosing natural herbs, therapy, or prescription drugs, identifying your goals and then creating a healthy nutrition and exercise plan can help to overcome obstacles and lower the risks involved with many products on the market.
The first step is identifying a reputable brand and product. Many cutting-edge supplements can be found at health food and fitness stores, even your local gym or fitness center. Doing some research on the company can help you learn more about other people’s success stories; a simple search online can bring forward some advice and tips no using the product, in addition to whether it is a good fit for your weight loss goals.
It’s also important to review any solid scientific research available on the product or supplement. Almost every supplement available today offers study and research reports, and this can help you decide the authenticity and viability of the product. Researching how the product meets its ingredient claims may involve reviewing a Certificate of Analysis. You’ll also want to look for contact information on the label so that you can assess the validity of manufacturer claims and find a representative if you need to reach the company.
The key factors of a good weight supplement include:
• Helping prevent cravings• Reducing the appetite• Maintaining skin and muscle health• Supporting you with physical activity• Limited or no negative side effects• Limited or no caffeine or amphetamine-like enhancers• Helping with digestion and assimilation
SHOULD YOU USE SUPPLEMENTS AT ALL?
If you're not changing your diet habits and your exercise levels, you're not going to have long term weight loss – that's as simple as it gets.
Relying on a pill to help you maintain a healthy weight is not only dangerous, but also unjustified. There is no 'magic' pill that is going to help you lose the weight you want to lose. And believing that a supplement will fix your weight problem is simply not advisable.
True, there are supplements that can help you manage your cravings and might even increase your metabolism slightly, but in the end, it's the way you change your diet and your activity levels that will insure you have permanent weight loss.
Supplements just aren't necessary. Changes in your life are.
5WEIGHT LOSS PROGRAMS AND
PLANS
TYPES OF WEIGHT LOSS PROGRAMS
You’ll find an assortment of diets and weight loss programs available. These include comprehensive programs such as the Atkins diet, Slim-Fast nutritional program, and the South Beach lifestyle. The New Mediterranean Weight Loss Program also offers a fresh take on healthy living for ongoing weight loss. Knowing what and when to eat is part of the process, and creating an effective diet plan that will get you through your weight loss goals and beyond will help keep the weight off.
ATKINS FOR WEIGHT LOSS
The Atkins diet was first introduced in the 1970s by Robert Atkins, an American cardiologist. It is considered to be more a lifestyle change that encourages weight loss, rather than a quick fix diet.
A low-carbohydrate menu is the focus of the Atkins Diet, and the concept and theory are based on creating a calorie and energy deficit by burning protein from food for energy, and allowing the body to naturally burn carbohydrates and fat. In most cases, the body begins losing weight by burning carbohydrates first, then moving onto fat; in order for there to be a significant change, eating a high level of protein might help increase the chances of complete carbohydrate and fat conversion.
On the Atkins diet, there are still limits on the amount of food eaten and sources of protein allowed. Carbohydrates are restricted, including fruit and vegetables. A carbohydrate allowance is introduced in the later phases of the diet to help prolong weight loss and reduce the chances of slipping into old dieting habits. The diet allows you to eat almost pure protein and fat, including red meat, fish, whey cheese, and butter. On this diet plan, weight loss is made possible even when you are consuming eggs, dairy, and red meat. All meals are primarily comprised of red meat, poultry, fish, eggs, dairy products, and low-carb vegetables. Bread, cereal, pasta, and sugar are
carefully eliminated from the diet, and introduced in very small portions later in the program.
The Atkins diet program for weight loss is comprised of four stages: Induction, Core Weight Loss, Pre-Maintenance, and Maintenance. Induction involves limited carbohydrates, and introducing high levels of protein to each meal. This period gives the most rapid form of weight loss, and can help reduce cravings and low energy in just a few short weeks. The Core Weight Loss phase follows, building up an ongoing program for ongoing weight loss and limiting carbohydrate intake by five grams each week. If done correctly, this will create an ongoing weight loss program with results. The pre-maintenance phase still involves weight loss, but at a very slow rate. Carb intake is increased by five grams per week, and new carbohydrate sources can be introduced. The Maintenance phase involves adjusting to the new eight and allowing between 40-90 grams of carbs in the diet every day. These do need to be healthy carbohydrate sources, which will include a variety of fruits and vegetables, and healthy whole grains and cereals.
The key advantages of the Atkins diet include no calorie counting, freedom to enjoy red meats and high fat foods, and quick weight loss during the first few weeks. Disadvantages include limited or no levels of fruit and vegetables, particularly in the first few weeks. It can also be difficult to make creative meals with the limited food choices, and you will be putting your heart and kidneys at risk for disease with the high levels of saturated fat in the weekly diet.
WEIGHT LOSS WITH THE SOUTH BEACH DIET
The South Beach Diet has become a popular diet book and weight loss strategy in the past few years, and was designed and developed by the doctor Arthur Agatston. The diet is focused on balancing out the glycemic index, and categorizes food according to the glycemic load and content of each food group. This diet focuses primarily on balancing carbs and fats; you won’t find highly processed foods in this diet, since it’s based on natural ingredients and a wide variety of natural food products.
The program is divided into three phases, gradually eliminating low-nutritional foods and introducing fresh and healthy menu items through each transition. The first phase is the most difficult to get through, as it involves limited many standard carbohydrates from the diet. Phase 1 allows you to eat some forms of meat and poultry, beans, dairy products, vegetables, natural fats, and sugar substitutes. Acceptable foods include lean ground beef, seafood, chickpeas, mushrooms, spinach, tomatoes, squash, sprouts, nuts, eggs, low-fat cheese, and olive oil. Foods that are completely forbidden during this phase include dark meat chicken and turkey, carrots, corn, green peas, bread, potatoes, pasta, rice, baked goods, and ice cream.
Phase 2 helps to continue the progress made from Phase 1, but involves a steady reintroduction of some of the forbidden foods. Fruits and vegetables that are low in the glycemic index include bananas, grapes, oranges, pears, and apples. Starches are also allowed during this period, to include whole grain crackers, bagels, cereals, and whole wheat pasta. Vegetables include carrots, pumpkin, yams, and green peas; during Phase 2, semi-sweet chocolate and wine are also some options.
Phase 3 will be the final stage of maintenance and following through on the lifestyle; this phase continues to keep high-GI carbs to a minimum, but will help you maintain your weight loss with limited restrictions. The benefits of the South Beach diet program include slow and steady weight loss, and plenty of options to make the diet nutritious, healthy, and easy to accommodate into the lifestyle. Along with a steady diet program, the South Beach Diet can be complemented with daily exercise and plenty of fresh water and liquids to balance the system.
WEIGHT LOSS WITH THE SLIM-FAST DIET PROGRAM
The Slim-Fast diet program and weight loss strategy combines elements of scientific and clinical studies t provide balanced nutrition. With a wide variety of products, shakes, and meal replacement options available at the supermarket, this can be a weight loss strategy if you prefer not to cook and do not mind eating processed and prepackaged food on a regular basis.
The Slim-Fast Optima diet is a customized program that helps you understand nutrition and calories with a simple menu guide. Each breakfast is replaced with a Slim-Fast Meal On-The-Go bar or shake, followed by another bar or shake with lunch, then a balanced dinner. Snacks of fruits and vegetables are encouraged between meals.
Increased physical activity is encouraged on this program, and can help you meet your weight loss goals on an ongoing basis. The key benefits of the Slim-Fast Optima program include easy access to balanced meals, a low level of menu planning and food preparation required, and consistent weight loss as long as you stick with the meal plan and don’t overdo the calories.
The complete plan offers a range of menu choices for lunch and evening meals, including low-sugar components. This can lead to ongoing weight loss that is flexible and easy to accommodate for your lifestyle. The Optima diet allows you to eat lean meats, a variety of fruits and vegetables, and provides structure. The diet is fairly affordable to keep up with, and is nutritionally balanced. It meets the 2005 Dietary Guidelines for health, and allows you to eat real food to prevent the feeling of being deprived. This diet will allow you
to eat snacks, and encourages at least 5-6 ‘meals’ during each day. An alternative plan is the Low-Carb Lifestyle plan, allowing you to reduce your carbohydrates without reducing calories drastically.
WEIGHT LOSS WITH THE NEW MEDITERRANEAN DIET
The New Mediterranean Diet is quickly becoming a popular plan for weight loss, allowing a variety of foods and creative menu items. Since the incidence of heart disease is lower in Mediterranean countries than it is in the U.S, it’s a lifestyle that is attractive to many people trying to lose weight. The New Mediterranean diet is structured to include a high level of fruits, vegetables, cereals, potatoes, nuts, and seeds. It limits the amount of fish and poultry, and relies on olive oil as an important fat source. Wine is allowed on this diet program, but should be consumed in moderate amounts.
This program naturally relies on plenty of fresh fruit and vegetables, an intake of essential fatty acids, and lower intake of red meat and processed foods. Instead of counting calories, this program relies on eating slowly and savoring flavorful food. Portion control, drinking lots of water, engaging in regular exercise, and leaving room in the schedule for rest and relaxation are also a part of the process.
HOW TO FIND THE RIGHT WEIGHT LOSS PLAN FOR YOU
Finding the most effective weight loss plan will take your lifestyle and resources into account. If you can’t afford to pay for the healthy and natural ingredients you need, it will become difficult to stay on a sustainable program on an ongoing basis. Choosing the right weight loss plan will involve your budget, expectations for weight loss, and your ability to stay motivated and consistent.
Americans spend almost $30 billion each year on weight loss diets and plans, and you’ll find dozens of programs reporting the latest findings and promises of fast weight loss. You’ll want to make sure you’re setting a realistic goal so that you can maintain weight loss long enough to stick with the program. You’ll want to keep in mind the following aspects:
1. Set a target weekly goal that is realistic and can still support your lifestyle
2. Research the credentials of the program, including any doctors, counselors, or nutritionists involved
3. Make sure the plan includes a balance of nutrients, vitamins, minerals, and offers room for adding supplements when needed
4. Set aside some time for exercise, at least 30 minutes per day
5. Choose a commercial weight loss program for a structured meal plan and specialty food items if you can afford it
6. Focus on changing your eating patterns and lifestyle, rather than an extreme weight loss goal that can lead to failure in the short-term
7. Personalize the plan to accommodate for your tastes and preferences. You don’t want to get bored with your plan, and are more likely to stick with it when you can be creative and enjoy making and eating the meals
8. Be specific about your goals. Don’t choose the Atkins strategy for weight loss simply because you want to drop ten pounds in a few weeks. Remember, sticking to an effective plan means you need to find something that you can carry out over the long-term.
Each component of your weight loss strategy will require planning and adjustment. Setting goals, tracking progress, staying motivated and planning ahead with grocery shopping and meal preparation will be a part of your success.
SETTING GOALS
Goal setting is a skill, and will take some persistence, patience, and practice. A realistic goal will keep you on track for success, no matter how difficult or challenging the times may become. You’ll need to set both short-term and long-term goals, and monitoring your weight on a daily and weekly basis will soon become a habit. As you get better at it, you can start to monitor on a weekly and monthly basis. Confidence building starts small, and you can make a better commitment to yourself when you keep the big-picture goals in mind.
The first step in goal setting involves writing them down. A journal or log book can help you keep track of your exercise and diet schedule, and help you plan ahead. If you are consistently monitoring your intake, you’ll have a much better idea of where you are and what needs to be changed.
The second step is to set challenging and ambitious goals. If you want to eat smaller portions, slowly start to cut back and write down your small achievement. These will slowly start to add up, and you’ll start to feel more and more confident naturally.
The third step is identifying your weakest moments. This will help you understand when the best times are for your workout, meal planning, and eating your nourishing meals as well. When you are satisfied with a schedule, it can take some time to adjust but you can make it work for you.
The fourth step in goal setting involves being able to reward yourself. Whether it’s a new haircut, a trip to the spa, or just a day of shopping, knowing that you’re making progress and rewarding yourself with a treat once in a while will keep you motivated.
TRACKING PROGRESS
A vital component of making your way through a successful routine is being able to track your progress. When you can monitor your results and look ahead to reach new goals, you can continuously be working on effective ways to lose weight.
You’ll find multiple ways to do this. You can check the scale, make use of measurements, use a body fat caliper or device, or take ‘before’ and ‘after’ pictures for visual tracking.
The scale can be misleading in many ways, especially if you start to experience frequent weight fluctuations and changes in body weight. The scale can serve as a great starting point, but it’s difficult to judge your success on a daily basis by relying solely on the device. A scale that can track your body fat percentage can help, especially if you truly are gaining muscle and losing fat. Keep in mind that the scale will change from water, food in your stomach, and muscle mass. If you are gaining muscle, you can expect that the scale will shift significantly. Muscle is denser than fat, and will increase your weight even though you’re probably looking leaner and thinner.
Still, a better option might be to use a body fat caliper device. These can involve basic calipers, or you might choose a complete analysis with hydrostatic weighing, or a process known as DEXA. Ideally, you’ll only want to measure your body fat once per week, and make sure you are measuring it in the same way and same place on a consistent basis. It’s a good idea to simply track these numbers in a log book, journal, or calendar.
Taking measurements offers many benefits, but you’ll need to make sure you measure in the same place every time.
• Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.
• Forearm: Measure around the largest part of the arm below the elbow.
• Hips: Place tape measure around the biggest part of your hips
• Thighs: Measure around the biggest part of each thigh
• Calves: Measure around the largest part of each calf
• Chest: Measure just under your bust
• Waist: Measure a half-inch above your belly button or at the smallest part of your waist
• Upper arm: Measure around the largest part of each arm above the elbow
Pictures can help you keep track of how clothing fits and your overall posture. You can use clothes as another valuable way to track progress, especially if you use jeans and fitted shirts as a source for measurement.
STAYING MOTIVATED
Motivation is essential to your progress, and after your track and monitor your daily contributions to the weight loss program, it will become easier to stay on course. Staying motivated is also a skill; there will be times when you just don’t want to stick to your meal plan, or need to be flexible about meals given what’s available.
The best way to stay motivated in the long-term is to have a strong and compelling reason to reach your goal. This will help guide you through your journey; even if it’s as simple as being able to wear a special outfit for an upcoming occasion, you can visualize the event in your mind to help you see the purpose behind your hard work.
The best motivations are actually selfish, self-centered, and can be pinpointed over a course of time. They need to be specific too; a vague goal will only lead you into a haphazard journey of trial and error with limited results. Knowing how to set goals will take some time, but motivating yourself from within will be one of your most valuable assets. Create your
own incentives, and work on each one to get to your final destination with ease.
Some other tips to lose weight successfully:
• Cut out pictures of outfits and clothes that you want to wear when you reach your goal
• Capture some success quotes to strengthen your commitment
• Finding a supportive group of friends or weight loss partners to keep you on track
• Sign a contract with yourself, and make small and realistic promises
• Focus on small goals before moving onto larger ones. This will help you feel much less overwhelmed and more likely to move ahead with various plans and strategies
• Encourage other people in your household or family to join you with a diet program
• Read the nutrition labels and stay informed
• Think about success, be your success.
• Avoid negative feedback and being discouraged from setbacks; instead, use that energy to set higher goals
• Don’t measure yourself or run assessments too often. This can be de-motivating in many ways, and you are less likely to continue when you are in a bad mood
• Set specific dates for your achievement
GROCERY SHOPPING AND PLANNING AHEAD
Another vital part of your weight loss program and strategy involves grocery shopping. This will also include planning your meals ahead of time. Meal preparation can become a fun activity, and will soon become a habit that will help you in the long-term. When you know what meals you can and will prepare for the week, you are more likely to stay on track since you won’t have to look elsewhere for last-minute meals. In addition, your grocery shopping trip will be much more efficient—you won’t spend hours trying to
pull together meals and nutritious food choices. Some tips for grocery shopping include:
• Shop the perimeter of the store for the fresh vegetables and fruits you need
• Avoid bakery items and discounted food products
• Plan ahead for any packaged foods or processed food you plan to eat
• Don’t settle for food just because it’s on sale or you have coupons
• Read labels on new food products or items that interest you
• Make use of bagged salads; they’re convenient and easy to incorporate into your week, with minimal preparation required
• Try single servings of treats and your favorite dishes. These will help you with portion control, and you’ll have a stronger chance of sticking to the principles of your weight loss program by keeping portions under control
• Try a new fruit or vegetable each week to maintain variety in your menus
When you’re planning your meals ahead, a great way to start is simply to write them down. Meal planning will quickly become a habit, and you can break out your list into each category. Breakfast, lunch, dinner, and snacks can be penciled into a table and you can make a list of must-have foods from there. When you’re reviewing healthy recipes, make sure to leave some room for alternatives.
You might also consider gourmet, chef-prepared meals from healthy food sources. Many neighborhoods and communities offer chef services that can make and package your meals for you, and offer a fee for your lunch or dinner. Preparing meals ahead of time on your own will save you money; you can usually freeze and store the larger meals so you are making the most of each cooking component. Cook up one or two main dishes and portion it out over the week to maximize your time.
6DEVELOPING A WEIGHT LOSS
STRATEGY
HOW TO MAKE IT WORK FOR YOU
If you don’t want to select a formal weight loss plan, developing your unique weight loss plan might be a better option. You’ll ultimately need to find a plan that suits your personality, lifestyle, and overall ability to carry it through. Remember that the best strategy will be one that you can commit to over the long term.
Creating this tailored plan might take a little more effort, but the results can be very worthwhile. If you can effectively develop your own social support system and workout routine, you’ll have a higher chance of creating something that will help you no matter what stage you are in during your weight loss cycle.
The first step in making your own weight loss program is to write everything down. A sample week report can give you all the necessary material to make something that really works for you. A food log for each day will help you see exactly what mistakes you might already be making, and shed some light on everything you’re eating—along with how much. Snacking, overeating phases, and finding out what foods you truly enjoy will all become part of the process. If your emotions are playing a role in your daily intake, this is the best time to identify this trend or pattern and make the steps to take control.
Another way to manage your daily or weekly log is to write down when and where you ate each food item. This will help you see where you may be overeating—on your drive home from work, for example. The key things to start tracking in your journal will be the time you ate, what food was eaten, how hungry you were, your mood and any emotional conflicts you may have been dealing with at the time, and where you were. At the end of the day, simply tally up the amount of calories you consumed and get a real look at your daily calorie intake.
After the week is over, it’s time to assess your results. Strategic eating in the long-term will give you the most benefits of your diet, along with adequate nourishment and a balanced meal as often as possible. Committing to a strategic eating plan is a long-term investment in your
health; when you know what your body can handle, and how much you need to be taking on at each meal, you’ll be able to stay flexible and adjust your calorie intake whenever necessary.
The Food and Nutrition Board at the Institute of Medicine has outlined the principles for calculating the amount of nutrition you need from each food group. When you have the freedom of a customized plan, you’ll need to know where to start. The guidelines are as follows:
• Carbohydrate: 45 to 65 percent of your total calories
• Fat: 20 to 35 percent of your total calories
• Protein: 10 to 35 percent of your total calories
To calculate the recommended ranges for each nutrient:
Carbohydrate
Your calorie total ____ X 0.45 = ____ calories from carbohydratesYour calorie total ____ X 0.65 = ____ calories from carbohydrates
Next, divide your calories from carbohydrate by 4 calories/gram to figure a range of carbohydrate you should have each day:
_____ to _____ grams of carbohydrates
Fat
Your calorie total ____ X 0.20 = ____ calories from fatYour calorie total ____ X 0.35 = ____ calories from fat
Next, divide your calories from fat by 9 calories/gram to figure a range of fat grams you should have each day:
_____ to _____ grams of fat
Protein
Your calorie total ____ X 0.10 = ____ calories from proteinYour calorie total ____ X 0.35 = ____ calories from protein
Next, divide your calories from protein by 4 calories/gram to figure a range of protein you should have each day:
_____ to _____ grams of protein
After figuring out these calculations, it’s time to find foods that fit appropriately in each category. This is where a significant amount of time will be required to read nutritional labels, make sense of ingredients list, and prepare your meals accordingly.
CREATING A CALORIE DEFICIT
The key part of your weight loss plan involves creating a calorie deficit. This is only possible when you can manage your intake at a realistic level; dropping your calories too low will only make you exceptionally hungry, and much less likely to stick with your weight loss program in the long term. Creating a calorie deficit is a simple equation:
Calories in should be less than calories out
When you can incorporate a consistent exercise or workout schedule into your weekly agenda, it will become easier and easier to create this calorie deficit. Varying exercises, making consistent diet changes, and staying ahead of your goals will help you achieve this basic equation consistently, and for longer periods of time.
IMPROVING PHYSICAL FITNESS
Your physical fitness level will change dramatically as you lose weight and start to workout more. Your body begins building endurance after a very short period of time, and will adapt to most cardio training in a few short weeks. Improving your health and managing weight loss through exercise is a very valuable way to increase your stamina, endurance, and will put you in a good mood in the process.
Whether you choose walking, jogging, or dancing, sticking with your unique fitness program can only help you. In the best case scenario, you are training your body for optimal weight loss at all times. Putting your metabolism into ‘high-burn’ mode will help you reduce weight naturally, and you won’t have to worry about getting big and bulky even when you incorporate weight training.
Making sure you have a diverse range of fat-burning activities in mind will help you stay motivated. Your personal fat loss plan through exercise may be require some trial and error, but the most important thing is getting started.
The first phase of improving your physical fitness involves burning off the fat as quickly as possible. Making sure you’re conditioning your body with plenty of cardio exercise will be your best strategy, along with plenty of stretching and toning with exercise using good form. This will help you get the most out of each workout, and ensure that you are promoting ongoing fat loss.
As you start to drop the pounds, the next step is helping to tighten the skin and improving posture. As you get better at each exercise, it’s important to maintain good from throughout the workout since you’ll maximize the calories burned at each interval. Tightening loose skin will take some time, especially if you’ve lost a lot of weight initially. It is possible with a set of weight bearing exercises, including squats, lungs, plies, and other deep muscle stretching and strengthening exercises.
The final phases of fitness and conditioning involve perseverance and motivation. You’ll need to complement your efforts with the right amount of nutrition—start to think like a bodybuilder or athlete.
Don’t overlook the importance of weight training either. Your muscles keep your metabolism burning calories 24/7; the more muscle you have, the higher the chances you have of staying lean. This is important to know when you are developing your eating plan too; when you’re not eating enough calories, your body can start to burn muscle for energy. Also remember that almost 25% of the weight lost can come from muscle, and this will start to slow down your metabolism. Weight lifting and eating enough protein will help prevent this from happening, leaving you healthier, more toned, and more energetic.
Some easy tips to incorporate exercise into your daily routine include:
• Take a quick walk before eating any meals; this will rev up your metabolism and encourage you to burn calories at a higher rate
• Set realistic exercise activity goals, and follow through on them.
• Review your progress at the end of each week, and set new goals to maintain some variety
• Take the stairs as often as possible, and walk as much as you can
• Log your successes in a visible place to strengthen your commitment
Even when you think you don’t have time to exercise, you can just take a quick 10-15 minute walk around the neighborhood. Deep breathing exercises also help improve circulation, and will help you with overall fitness.
COOKING AND MEAL PREPARATION
If you’re taking on the responsibility of cooking and meal preparation for your customized weigh loss plan, you’ll need to incorporate variety, generate a shopping list, and plan ahead. There’s nothing more frustrating than not having the ingredients you need for your special recipes, and you are much more likely to cook and eat meals at home when you’ve included ingredients that you truly enjoy.
Food shopping can be a challenge when you’re committed to a weight loss plan, and the best strategy will involve making a list. Stick to the list, and you should be able to navigate the aisles with ease. Be sure to read all food labels, and don’t buy too many processed foods. Additional tips for cooking and meal preparation:
• Only shop and cook when you’re well-rested and aren’t hungry. Being around food when you’re hungry will only increase the risk of sabotaging your plans
• Bypass danger zones in the grocery store, and in your house. Take a detour fro the high-calorie items in the grocery aisles; they’re usually found in the center of the store and on sales racks. Instead, focus on the perimeter of the store and keep track of that list.
• Look for variety online; sometimes you’re missing on some quality nutrition or specialty goods that aren’t at your local supermarket or grocery store. Take a look at the choices online, and have these items delivered to your home instead.
• Start shopping at an organic or natural food grocery store. You’ll find an assortment of customized menu items and recipes at many of these stores, and you can count on nutrient-dense meals and ideas.
• Avoid snacking while cooking. This is a difficult habit to break, and you will need to overcome it in order to meet your daily nutritional requirements with ease.
• Plan a weekly menu and start collecting recipes. Make sure there’s room for variety in your customized eating program, and include new techniques and cooking styles to enjoy the experience.
HEALTHY RECIPES
Whether you’re preparing breakfast, or cooking up lunch, dinner, dessert, and snacks, there are many ways to adopt a healthy attitude that will lead to
long-term weight loss. You don’t have to sell yourself short at any meal; in fact, you’ll find that there are more options for healthy eating than you realized. Reading healthy recipe cookbooks and searching online for modified versions of your favorites are great ways to start.
BREAKFAST TIPS FOR WEIGHT LOSS
Breakfast is often considered the most important meal of the day, and you’ll find plenty of options for a healthy breakfast. As long as you measure and control portions, here are some great healthy options for your nutritious meal:
• Oatmeal with fruit• Wheat toast with apple butter• Strawberry banana smoothie• Morning ‘pizza’ made with bread, low-fat ricotta cheese, tomatoes, and
a drizzle of olive oil• Energy bars• Healthy huevos rancheros• Egg white omelet with veggies and salsa• Eggs with salsa• Dry cereal with yogurt• Granola• Muesli• Fresh yogurt and fruit
LUNCH TIPS FOR WEIGHT LOSS
Your lunch menu needs to offer variety and balanced nutrition; it will help you avoid snacking throughout the day, and can help keep your energy levels stable throughout the late afternoon. Eating too much at lunch will leave you fatigued and out of energy; this is the most common pitfall of people trying to lose weight, and making sure you get plenty of protein at this meal can help you stay on track. Some healthy lunch choices and options might include:
• Tuna salad sandwich with a small garden salad• A veggie-stir fry burrito• Chicken salad with low fat dressing• Your favorite baked vegetable and side salad• Fresh fruit salad with a smoothie• Bean burrito• Zucchini and avocado stuffed tortilla• Low fat cheese quesadilla with salsa
• Baked chicken pizza• Tofu and tomato salad sandwich• Stuffed pita pockets• Salmon salad
Avoid heavy pasta and meat dishes during lunch hour, and you’ll be helping your metabolism stay in high gear throughout the day. A side salad during this meal can always help you get more fruits and vegetables into your daily fare.
DINNER TIPS FOR WEIGHT LOSS
Dinner doesn’t have to be the largest meal of the day, and you’ll find plenty of options for making sure it stays and light and healthy. A large dinner can disrupt sleep, and lead to weight gain if you’re not digesting it properly. Preparing dinner ahead of time is the best strategy since it’s likely that you’ll be fairly hungry and tired after a long day. When the last thing you want to think about is planning and cooking, having dinner readily available in frozen form will make things much easier. Here are some dinner tips for effective weight loss:
• Vegetable stir fries with brown rice• Baked tofu with your favorite lentils and spices• Grilled vegetable pizza• Stuffed burritos made with vegetables and chicken• Baked brown rice and tomato dishes• Crockpot stews made with an assortment of vegetables, spices, and
lean meat• Soup and crackers, along with a hearty salad with vegetables• Salmon, fish, or other healthy baked seafood with rice or couscous• Wheat pasta with baked chicken• Lemon pepper chicken served with light roasted potatoes• Grilled chicken salad
DESSERT TIPS FOR WEIGHT LOSS
If you have a sweet tooth, dessert can be the hardest challenge when it comes to weight loss. The good news is there are plenty of dessert options available. From fresh fruit platters to low fat yogurt, it’s fairly easy to whip up something that will curb your sweet tooth for the night. Some healthy dessert ideas may include:
• A fruit and yogurt parfait• Fruit and low-fat cheese platter• Sugar-free jello and fresh fruit
• Chilled fruit cups with some fat-free whipped cream• Angel food cake with strawberries• Low fat frozen vanilla yogurt• Frozen strawberries or grapes• A medium-sized smoothie• Low fat dark chocolate mousse• A piece of dark chocolate• Lemon sorbet• Coffee granite
If you really can’t control your craving for sweets, remember that moderation will help you reach your goals more effectively than complete elimination. Adding a treat or two to your weekly plan won’t ruin everything, so try and pick your favorites and savor a bite or two.
7SAFE & HEALTHY WEIGHT LOSS
WHY IT’S IMPORTANT
As you set your sights on your goals and expectations of the weight loss program, it’s important to understand why safe and healthy weight loss is critical to your success. The right weight loss program will encourage healthy eating behaviors and patterns, with room for flexibility and schedule changes when you need it.
If you do choose weight loss surgery, medical care before and after the procedure are essential for keeping your body healthy. If you plan to keep the weight off in the long-term, you’ll need to learn and adopt a maintenance program.
CHOOSING A SAFE PROGRAM
A safe program will include the following components:
1. It needs to include all of the Recommended Daily Allowances for vitamins, calories, minerals, and protein. It shouldn’t be too low in calories so that you miss out on the key nutritional components.
2. Your focus should be on one to two pounds per week; anymore than this is usually just water weight, and you’ll start gaining it back very quickly as soon as you start eating more.
3. You need a doctor’s evaluation to determine your current weight loss strategy. A doctor will be able to assess any health or medical conditions you may have, and also provide recommendations on the best weight loss program for you.
4. It should have a maintenance component. If you want to get the most benefits out of your weight loss program, you’ll need something you can keep up with in the long term.
5. It will fit your budget. Many commercial weight loss programs can be too costly, and you’ll have a difficult time keeping up. Make sure you
know what to expect as you start to introduce new foods into your diet.
6. It doesn’t focus on just cutting calories. Restricted calorie intakes will not help you achieve long-term success, and can be difficult to maintain.
CELEBRATING YOUR SUCCESS
When you design your own weight loss program, or even when you use a commercial plan, it’s important to remember that you need to celebrate your success. A self-motivating skill is being able to acknowledge and recognize your goals, and monitor when and how you achieved them. Celebrating your success will involve making sure you make time in your schedule to embrace the changes and progress you make. Take advantage of ‘before and after’ photos, throw a celebration party, and makeover your wardrobe as the pounds come off.
8QUICK WEIGHT LOSS
DANGERS AND HEALTH HAZARDS
Even though you’ll find countless diets and weight loss programs promising instant results, or large amounts of weight loss in short periods of time, this is a an unhealthy way to lose weight. Quick weight loss programs are often fad diets, and can encourage you to restrict calories to an extreme, take dangerous supplements, or engage in too much exercise that can be hazardous to your health. The dangers of quick weight loss include:
• A high risk of malnutrition• Dry skin and lackluster hair• Poor complexion• Fatigue and low energy• High risk of depression and anxiety• Diarrhea, constipation, and other gastrointestinal problems• Dehydration• Loss of water weight, followed by rapid weight gain• Cramping from sodium and potassium imbalances• Nutritional deficits• Yo-yo diet habits that can lead to bingeing
HOW TO STAY AWAY FROM DANGEROUS PROGRAMS
The best way to stay away from dangerous weight loss programs is simply to educate yourself on nutrition basics, and learn how your body responds to exercise and diet in general. Everybody experiences different change in the body and their eating habits with drastic changes. Weight loss programs that promote extreme fat loss are generally ineffective. Besides a formal weight loss surgery or procedure, you won’t achieve the long-lasting effects you need.
BALANCING YOUR LIFE WITH HEALTHY GOALS
Balancing the rest of your life with healthy goals will be a part of your learning process. Although weight loss, fitness, and health are a vital part of your life, your career and personal relationships don’t need to suffer because of your choices and adjustment to a new lifestyle. Balance will help you reach your goals in the long-term, and you’ll have a higher chance of overall success to enjoy your hard work.
9WEIGHT LOSS PRODUCTS
TYPES OF PRODUCTS
In addition to commercial weight loss programs, you’ll find numerous weight loss products available in retail stores, supermarkets, and online. The most common weight loss products include:
• Weight loss patches• Weight loss and diet pills• Electrical muscle stimulators• Weight loss herbs
WEIGHT LOSS PATCHES
Weight loss patches are marketed as safe and natural ways to lose weight. The patch releases ingredients into the bloodstream through the skin, and is designed to be used as a supplement to a weight loss program. The patches are affixed onto the leg or arm as they slowly release products over a 24 hour period. Although there is no medical evidence that these actually work, thousands of people continue to use them in an effort for weight control.
WEIGHT LOSS AND DIET PILLS
Weight loss and diet pills have grown into a multi-million dollar industry, and there has been extensive research on many different herbs, supplements, and laboratory-based ingredients that may help with weight loss. Not all weight loss and diet pills are safe, but many companies and manufacturers make promises of successful weight control and management. Many are ephedra-free, as ephedra and ephedrine-based products are banned in many countries because of harmful side effects.
Most diet pills are simply designed to suppress the appetite; if your appetite is naturally out of control, it will be more difficult to maintain the weight loss after you stop taking the pills. Remember that learning healthy eating habits and managing portion control will be part of your long-term weight loss strategy.
• Xerisan This has recently been launched in the U.S. market, and is designed to block the enzyme required for the metabolism of carbohydrates. Since many people struggle with restriction on a high-carbohydrate diet, these pills can help change the way the body absorbs calories from food. Xerisan ingredients can also stimulate fat metabolism, and intercept the beta-adrenergic receptors. It is an ephedra-free weight loss pill, with no reported serious side effects to date.
• Solidax This is another ephedra free product that can help with reducing the appetite and increasing the metabolism. Key ingredients in this supplement include Synephrine, Picolinate, and Pyruvate. So far, no serious side effects have been reported and it is a relatively new product for the U.S. market.
• Phentermine This is a prescription-based diet pill, and must be authorized by a physician for long-term use. It is a very powerful appetite suppressant, and can help with ongoing weight loss by intercepting the natural need for food. Serious side effects have been reported for this drug, and it should not be used by people looking to lose those ‘last ten pounds.’ It was designed as a treatment for obesity, and has many powerful ingredients that can lead to other health problems.
• Kava This is an herbal diet supplement, drawn from Kava Kava herbs. These have reportedly caused liver damage, and in some cases the results have been fatal. Some countries have banned the herb and drug from retailer’s shelves, and there are a number of health warnings about the drug.
• Xenical This is a weight loss medication that is a variation of Orlistat. This can help to bypass fat absorption in the intestine, and can help people with high blood pressure, diabetes, or other metabolic problems. Serious side effects have been reported for this drug, and it’s essential that it is only taken under the supervision of a doctor or physician.
• Fat Absorber TDSL This is designed to help people who may be on a high fat weight loss program or diet, such as Atkins or other bodybuilding diets. Key ingredients include Amylase, Chitosan, Magnesium Sterate, and Atractylodes. These can help bind with fatty acids and remove them from the body easily. Fat Absorber TDSL is ephedra free, and no serious side effects have been reported to date.
• Meridia This has been promoted heavily in the U.S. to manage obesity. Combined with diet changes, ongoing exercise, and behavioral changes, Meridia may help to suppress the appetite and lead to long-term weight loss. Some serious side effects have been reported, and this is a very powerful drug. It is available by prescription only, and must be used under the direction and supervision of a doctor or physician.
• Bontril This is a prescription-based diet pill that offers a powerful solution to suppress the appetite. It is one of the leading type sof weight loss mediations to date, but many people report a weight gain shortly after they stop taking the pills.
• Hoodia This is a fairly new addition to the weight loss and diet pill market, offering a new way to decrease the appetite. Other ingredients can help block the absorption of body fat, increase the feeling of fullness, increase the metabolism, or even help build muscle. The results from supplements range over time, and long-term effects are usually unknown.
Dietary supplements and pills do have many pitfalls, and many can be hazardous to your health if they are not appropriate for your body or lifestyle. It’s difficult to gauge which ones will be effective and safe for your long-term weight loss goals. Many that aren’t regulated by the Food and Drug Administration can be dangerous, and may include ingredients such s caffeine, laxatives, and other stimulants that lead to damage.
Common side effects of diet pills include:
• Extreme weight loss that leads to malnourishment• Headaches and migraines• Anxiety or depression• Diarrhea or indigestion• Gastrointestinal imbalances• Constipation and bloating• Sleeplessness and seizures• High blood pressure• Heart palpitations
ELECTRICAL MUSCLE STIMULATORS
These products are regulated by the FDA, and are intended for use in physical therapy. The stimulators are designed to tone, firm, and strengthen various muscles in the body—usually the abdominals and stomach area. There have been reports of shocks, skin irritation, and burns when using the device so ongoing use can be risky.
ARE THESE OPTIONS SUCCESSFUL?
What you need to realize is that there is no replacement for eating right and exercising.
Many of these supplements, patches, and pills are simply dangerous for your body and will not promote the weight loss you wish to achieve.
But it's good to learn about what is out there so that you can turn the offer down, even though it might seem like the answer to your weight loss prayers.
These pills and gadgets are merely distractions from your true goal of weight loss and changing your habits.
10NATURAL AND HERBAL WEIGHT
LOSS
WHY A NATURAL APPROACH MAY BE RIGHT FOR YOU
For many people, a natural and holistic approach to weight loss can offer long-lasting benefits, beyond commercial weight loss programs and fast fixes. Learning about how emotions may be related to eating problems, along with organizing a meal plan that is healthy and nutritious, will take some time. A natural approach to weight loss combines the use of organic and ‘clean’ foods, along with herbal weight loss supplements. The key idea is to regulate the body in a natural way, avoiding prescription medication or other drugs altogether.
Combined with a healthy exercise program, this can be a valuable way to lose weight for many people. Many commercial weight loss programs and diets fail to make the connection between stress, serotonin, and the release of cortisol in the body that often leads to unnatural and unhealthy eating patterns. Neurotransmitters in the brain are consistently affected by food in the daily diet. Natural foods can help keep these levels in balance and with optimal digestion, the core components of food can be absorbed for maximum energy.
A natural or organic approach may be right for you if you prefer not to experience the common side effects of standard drugs and medication. If you are reasonably healthy and do not require weight loss surgery to remove excess weight, a natural approach can be a better choice for steady and consistent weight gain.
WEIGHT LOSS HERBS
Used as an alternative for prescription-based drugs and supplements, weight loss herbs are becoming another option for many people interested in losing weight. You’ll need to learn about the level of treatment required for your
current body’s state by consulting with an herbal professional or healer. Herbs have been used for medicinal purposes for hundreds of years, but each person will react differently to the combinations. The most commonly used herbs for weight loss include:
• Guarana: very similar to caffeine, and works as a central nervous system stimulant
• Psyllium: a natural form of fiber, this can help create the feeling of fullness and help to regulate the digestive system
• Banaba leaf: this can help promote healthy blood sugar and insulin levels, and keep the appetite under control
• Garcinia cambogia: This herb is high in hydroxyctric acid, and can help to block the conversion of sugar and starch into fat. It can also suppress the appetite by raising the level of serotonin in the brain
• Bitter orange: this extract can help decrease the appetite, and make it easier to lose weight in the long term
• St. John's Wort: this can help strengthen the nervous system, improving the body’s natural metabolism. It is commonly used as an herbal antidepressant
• Cayenne: this can help boost the metabolism as it increases circulation
ORGANIC EATING LIFESTYLE
An organic eating plan will encompass many of the same components as commercial diets and weight loss plans, but offers you a different approach to selecting and preparing food. Organic food is developed without preservatives, additives, and processed ingredients. You’ll find a range of products in each department that carry an organic label.
Organically grown food can be found at farmer’s markets and natural food stores. The ‘diet’ focuses heavily on fruits, vegetables, meat, and dairy products that are produced according to organic standards. Organic agricultural practices are also important, and this relates to how the food is prepared and made available to the public.
Although the costs of organic eating can be considerably higher than standard food, many people find that they can make healthier choices and feel good about healthy meals when they switch to organic. Taking the time
to make nutritious and healthy food will take some time and planning, but it can be a valuable skill when you’re attempting to lose weight.
Organic food is readily available from many resources, including co-ops and online clubs. Organic food recipes can vary slightly in nutritional composition than conventional menu items, but you can enjoy plenty of healthy meals that are tasty and highly nutritious. Tips to remember when selecting food for your organic weight loss plan:
• Pick fruit that can be used in many dishes: popular choices include bananas, oranges, citrus fruits, pears, and cherries
• Buy vegetables that are in season
• Avoid mercury and toxins in seafood by purchasing organic: these will be safe and sustainable
• Look for drug-free poultry, including free-range and kosher products
• Avoid meat raised using growth hormones, since these can leave antibiotic residues
• Avoid rGBH in milk and dairy products; try soy products or rice milk instead
• Avoid genetically modified crops and whole grains
• Avoid genetically modified soy products and legumes
Your weight loss plan can include organic meals for long-term health benefits. Avoiding the common pesticides, chemicals, and processed ingredients found in commercial food can help your health in many ways.
CONCLUSION
Taking charge of your life involves the critical component of taking care of your health. If you need to lose weight with a safe and effective weight loss strategy, you’ll need to make use of a carefully planned diet, nutrition program, and exercise program that will complement your health in the long term.
A short-term weight loss strategy can be hazardous to your health; not only do you put your health at risk, but you can create an imbalance that has detrimental effects on your body in the long-term. Knowing how to eat and when to eat are part of the process. If you have poor eating habits to begin with, it may be necessary to learn what is leading to your mistakes and start to work on those areas first.
Effective weight loss for good health involves learning your healthy weight range, and setting goals to achieve it. You’ll need to understand your basic nutrition requirements, and design a program that fits with your lifestyle. Self-motivation is a significant part of the process, and will be a skill you develop over time.
If weight loss surgery is your final choice, you’ll find both health and social benefits of the procedure. The most common bariatric surgery procedures require significant lifestyle changes and adjustments. You’ll be involved with assessments, evaluations, and committing to a lifelong program to maintain your weight.
Weight loss supplements are commonly used by people looking to lose excess weight, and these can range from natural herbs, drugs and steroids, or prescription drugs. Learning what’s right for your body and lifestyle will take some planning, especially when there are side effects involved.
Typical commercial weight loss programs and plans may be a good fit for you if you prefer structure and meal planning. Learning how to find the right weight loss plan often involves a period of trial and error. If you prefer to develop your own weight loss plan, you may make use of a schedule to track your progress and develop a plan that fits into your lifestyle. Cooking and preparing meals using healthy recipes will help you achieve your goals much faster.
The dangers of quick weight loss plans and fad diets are an important component of understanding how dieting will work for you. You’ll also find a variety of weight loss products, including herbs and diet pills, readily available on the market. Making an informed decision will be your best ally
in long-term weight loss success, without compromising your health in the process.