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Dieting, Weight Loss and Lifetime Weight Management
Used With Permission From A Better
Way Newsletter by
Dr. Duane Weed
A study published in the October 17,
1999 issue of the Journal of the American Medical Association (JAMA) reports that
Americans are fatter than ever and are getting fatter at an alarming rate. The
study, conducted by the Centers for Disease Control and Prevention from 1991 to
1998, shows that one in five American adults is now considered obese. This is
a drastic increase from just 10 years ago when one in eight Americans were obese.
This
development has prompted the Centers
for Disease Control to classify obesity
in the U.S. as an epidemic. Being overweight
increases risks for a number of serious
health problems including heart disease
and stroke, diabetes, cancer, sleep
apnea, osteoarthritis and gallbladder
disease. Heart disease, diabetes and
cancer are the three biggest killers
of American men and women, so the problem
is not just a cosmetic one! According to the JAMA study, 300,000 deaths in the United
States each year can be attributed to being overweight. Compare this to the 430,000
deaths each year caused by smoking and you will see that, with the exception of
quitting smoking, there is probably no single preventative measure that can guarantee
your health more than maintaining your ideal weight.
ARE YOU OBESE?
Obesity is determined by a formula called the body mass index
(BMI), defined as your weight in kilograms divided by your height in meters squared
(BMI = kg/m2). A BMI of 19 to 24.9 is considered a "normal" weight.
A BMI of 25 to 29.9 is considered overweight and 30 or above is considered obese.
FIRST RULE: DON'T DIET!
If you are overweight, you may have already discovered that
starvation diets are not the answer. Weight may be lost initially but they rarely
help in the long run. Starvation slows the body's metabolism as it learns to expend
energy more efficiently to conserve calories for the next "famine."
After a starvation diet we have a tendency to gain even more weight than we took
off, and we may find it even harder to lose weight the next time we try. The first
rule in sensible weight control is therefore, no starvation diets!
SENSIBLE WEIGHT CONTROL
Another medical study, reported in the same issue of JAMA
mentioned above, found that one of the best ways to control weight is to increase
dietary fiber intake. Fiber has been shown to help lower serum cholesterol, reduce
risk for cancer, and help diabetics control their blood sugar levels better. And
as if that wasn't enough, certain kinds of fiber, such as psyllium husks, have
been shown to have the ability to absorb some of the fat from the foods we eat,
carrying that fat out of the body before it is absorbed. That's how a popular
weight management product called Fat Grabbers
works.
Increasing our intake of fiber is an important and necessary
first step toward managing our weight, but most obese people will need to do more.
The five fundamentals of health, as discussed in a previous newsletter, are also
the five fundamentals for effective and permanent weight management.
The five fundamentals
of health are Cleansing, Leisure (Sleep),
Exercise, Attitude and Nutrition. To
help you remember these, remember the
acronym CLEAN: Cleansing - Leisure
(Rest and Sleep) - Exercise - Attitude
- Nutrition
CLEANSING
In our fastidious society, everyone understands the importance
of keeping the outside clean. This is because we can see the outside. But it is
just as important, if not more so, to keep the inside clean. I am reminded of
a television commercial promoting a tooth paste that is purported to clean tar
stains off the teeth of smokers. But what about the tar you can't see -- the tar
in the lungs?
The first step of any weight loss program should always be
cleansing. Modern food processing has removed most of the enzymes and fiber from
our foods. To add insult to injury we often eat too many foods that contain no
fiber at all, such as meat and dairy products. These slow the movement of the
intestines and promote the build up of waste and toxins in the bowel, liver and
blood. Everyone can benefit from a periodic cleanse to clear out these accumulations.
Cleansing should target the colon (large intestine) and liver.
The liver is an important, yet often overlooked, organ for the management of weight.
In our toxic world, it is also one of the organs most likely to need help. One
of the hundreds of vital functions performed by the liver is the secretion of
a hormone responsible for the burning of fat. The liver also plays a key role
in regulating blood sugar levels, another key to permanent weight loss. It is
usually when our blood sugar level drops that we crave the high-calorie foods
that are not good for us.
The liver and colon must be cleansed at the same time. This
is because the colon constantly absorbs toxins that pass through the portal vein
directly to the liver for detoxification. A toxic colon results in a toxic, overworked
liver that cannot effectively perform its job. The liver and colon can be safely
and effectively cleansed with a good combination of herbal supplements and fiber.
A cleanse should normally last for two weeks and is best done twice a year, in
the Spring and again in the Fall. There are several good herbal cleansing combinations
available.
The one I recommend is CleanStart.
It is an easy and mild, yet complete,
two-week cleansing program from Nature's
Sunshine Products.
LEISURE
The second fundamental of health, and the second fundamental
of weight management, is Leisure. By leisure I mean rest and sleep. Adequate Rest
is necessary for physical and mental rejuvenation. Sleep is essential for our
well-being, but it isn't just the quantity of sleep that is important, it's the
quality. There are four phases of sleep. Once the fourth or deepest phase is attained,
the body goes through a sort of sleeping rhythm, alternating between dream sleep
and non-dream sleep. Distinct types of emotional and physical healing and building
take place during these two distinct types of sleep. Both are necessary to maintain
our health. Researchers have shown that sleep deprivation, and even poor quality
sleep, suppresses the immune system and is detrimental to mental and physical
well-being.
People who have trouble sleeping
often feel the need to resort to sleep-inducing
drugs. Although these drugs may put you to
sleep, they interfere
with the natural rhythm of sleep and almost
never result in quality sleep. Herbs like
hops, valerian and passion flower help induce
a more natural sleep and are
better alternatives for most people who have
trouble sleeping. These three herbs are
available in a sleep combination appropriately
named Herbal
Sleep.
EXERCISE
One of the greatest contributors to our fat society is lack
of exercise. We have become a nation of "couch potatoes" who would rather
sit in front of the television set than enjoy a brisk walk outdoors. It will come
as no surprise that exercise is an essential key to weight loss and weight management.
Our bodies burn calories at a faster rate when we exercise, but just as important
is the fact that regular exercise speeds up the body's metabolism so we continue
burning calories at a faster rate even when at rest. Exercise raises blood sugar
levels giving us more energy and helping us feel better. It also promotes better
sleep. When we feel better and have more energy we tend to be more active which
also helps.
Vigorous exercise for at least 15 to 20 minutes, three times
a week, is a fundamental of health and a fundamental of weight loss and lifetime
maintenance. Our exercise programs do not necessarily have to include intense
activities such as jogging or running. A brisk walk at a comfortable pace is an
ideal exercise for most people. However, since walking is less vigorous, we should
try to do it for at least 40 minutes at a time. Other activities such as bicycling
are also excellent as long as they are done on a regular basis -- preferably every
day, but at least three times a week.
ATTITUDE
Sometimes weight control problems can be aggravated by a poor
self-image or feelings of inadequacy. Many people are able to lose weight and
keep it off once they have worked through these barriers and are able to envision
themselves as having their ideal weight and deserving of being attractive. If
you feel that your weight problem might have deep-seated emotional roots, consider
appropriate avenues to resolve the problem.
Another common problem is having an unrealistic goal, or striving
to have a body shape that is impossible to achieve with your genetic makeup. It
is important to accept your basic body shape and realize that it is not normal
nor possible for most people to look like a fashion model. Your weight-loss goals
should be realistic and based upon what is normal for your body type.
NUTRITION
There are foods we can eat and foods we can avoid to help
us in our quest for "girth control." Foods that are high in fats, such
as fried foods, "junk foods," most processed foods, and many meats and
dairy products, slow down the metabolism making it harder for us to control our
weight. Remember, "fat goes to fat."
Lean proteins, fruits, vegetables, raw nuts and whole grains
have the opposite effect, helping to increase the metabolic rate. Fruits, vegetables,
beans, nuts and grains also have the added benefit of being high in fiber which
helps us feel "full" sooner so we have a tendency to eat less. Most
Americans need to eat far more fruits and vegetables and far fewer of the fatty
fried foods. It will also be a great help if we will get into the habit of choosing
healthier snacks. Instead of the usual cookies or chips, choose raw carrots or
celery instead; or have an apple instead of the dessert before bedtime.
NUTRITIONAL SUPPLEMENTATION
Nutritional supplementation can be a great aid for people
seeking to control their weight, especially for those who are properly cleansing,
exercising, watching the kinds of foods they eat, and who have realistic weight-loss
goals. Following are the supplements I have found to be most beneficial: Everyone,
especially those who are trying to lose weight, should take a good-quality daily
multi-vitamin/mineral supplement like Super Supplemental
Vitamins and Minerals. This will insure that your body gets the basic
nutrition it needs to maintain health. It will also reduce the cravings often
associated with an unbalanced or incomplete diet.
We have already discussed the importance of fiber. Since nearly
all of us do not get enough fiber in the diet, fiber supplementation can be one
of the most healthful things that we can do for ourselves and is a key to successful
weight loss and management. As we saw earlier, fiber not only helps us feel "full,"
it binds with some of the fats in our digestive tract helping carry them out of
the body without being absorbed. Fiber also helps us better regulate blood sugar
levels and clear old material out of the colon. Both of these can give us more
energy, increasing our activity level and helping us burn more calories. One fiber
supplement in particular, Fat Grabbers, is an ideal blend designed to "grab
the fat" so it is passed out of the body before being absorbed.
I consider the above two supplements, along with cleansing,
to be an essential part of any effective weight loss program. In addition to these,
some people may choose to add other herbal supplements, such as the popular "fat
burners" that I will discuss below. First let me emphasize that these should
only be used as part of a balanced weight loss program paying attention to all
five of the fundamentals of weight management: Cleansing, Leisure, Exercise, Attitude
and Nutrition. If these fundamentals are ignored, results are likely to be temporary.
You will probably put the weight back on.
"FAT BURNERS"
Another "fat burning" herb is Garcinia, which is
indigenous to Thailand and India. It is a popular condiment used in many foods
prepared in those countries. Studies report that garcinia inhibits the body's
ability to turn excess carbohydrates into fats. It enables the liver to more effectively
produce glucose which is used for energy. This process may result in decreased
hunger and increased energy. Furthermore, garcinia can be taken by individuals
in whom ma huang is contraindicated, including those with high blood pressure.
Garcinia is the key ingredient in Garcinia Combination.
Finally, although it is not an herb, hydrolyzed collagen,
the fibrous protein in bones, tendons, and connective tissues is considered by
many to be a "fat burner." Hydrolyzed collagen contains high concentrations
of the amino acids, arginine, proline and glycine. When taken at bedtime on an
empty stomach, it strengthens lean muscle tissue and stimulates the burning of
fat. It also supports the integrity of the joints, skin and connective tissues
and is an excellent supplement for those suffering from osteoarthritis or similar
conditions. Hydrolyzed collagen is the key ingredient in a product known as Collatrim.
CONCLUSION
Obesity is an epidemic in the United States, with one in five
Americans currently considered obese. Starvation diets and fad supplements are
contributing to the problem rather than helping it. Effective and lasting weight
loss comes only when we consider the five fundamentals of weight loss, which are
also the five fundamentals of health: Cleansing, Leisure (Sleep), Exercise, Attitude
and Nutrition.
If like many people you are working diligently on the five
fundamentals and still need help, excellent nutritional supplements are available
that may benefit you. With the prudent use of supplements as part of a balanced
program, you may be able to reach and maintain your desired weight for life.
Wishing you the best of health,
Dr. Duane Weed
Information and statements regarding dietary supplements have
not been evaluated by the Food and Drug Administration and are not intended to
diagnose, treat, cure, or prevent any disease. Check with your health professional
before beginning any weight-loss or exercise program if you suffer from a medical
condition or take prescription drugs.
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