Jul22

Five Step Road Map For Losing Weight

by Dr Slim on July 22nd, 2011 at 10:59 am
Posted In: Weight Losing Tips

If you happen to be among the millions of people who are weight impaired, you may have already considered, or even tried many alternatives for losing weight…and you may still be seeking that one magic “remedy”…

Sadly, there are no magic remedies, diet pills, or supplements for losing weight. It takes desire, persistence and lots of accurate information seasoned with ample amounts of supportive and caring guidance, to succeed.

Through the trials and tribulations of many failed weight loss plans we now know that if you try to manage your weight by making radical changes in your diet and lifestyle, you will eventually fail…around 95% of the time!

For a diet plan to be successful it must fit within the boundaries of normal day-to-day habits and activities. It must allow for the consumption of familiar foods in familiar and traditional social settings. The exclusion of “taboo” foods or your favorite fast food restaurant is generally a set-up for eventual dieting failure.

When you stop to think about, isn’t it usually the things you are told that you can’t do or have, that you desire the most? It’s a part of human nature. We want what we can’t have! Take it away from us, and surely this is exactly what we will want and crave the most…and this includes the foods we eat. Even the most highly regarded sources of information agree that we tend to focus on what we can’t have (see what the Bible has to say about it; Romans 7:14-15).

So, a good plan for losing weight should not try to radically change your eating behavior. The plan should adapt to your daily activities and eating behavior. And of course any good plan should incorporate the benefits of good nutrition, convenience and practicality.

The bottom line is that we are all very busy people without a lot of time to spare. We’re not about to turn our busy lifestyle upside down to follow some restrictive plan for losing weight. Oh…maybe something like this will work for a short period of time, but the facts don’t lie. Short term loss is long term gain (in weight that is!). Although the “crash” weight loss diets may work for a short while, most of us will find that before long the pounds begin to creep back on…and there is good reason for this.

- We’re not going give-up eating at fast food and sit-down restaurants when we need a quick meal.

- We’re not going to give-up eating with business associates, good friends and family or any other special meal occasions where dieting guidelines are difficult (or impossible) to follow.

- We’re not going to completely eliminate the foods we love and crave.

- And we’re most definitely not going to waste precious time preparing special dietary meals from “scratch” every day!

It’s important to know that you don’t have to stop doing any of the above to lose weight.

You can look and feel like a million bucks, take years off your appearance and have the energy and vitality to accomplish your dreams, by following a few simple guidelines. Here they are…

1) Take it one step at a time.

Some of the greatest accomplishments in life begin by taking one small step at a time. When we are challenged to think deeply, encouraged by others to succeed, and ultimately inspired to take action, great things start to happen!

If you have important weight loss goals you are not achieving, try to spend less time worrying about all the possible
“causes” and start concentrating on how you can make progress.

This is one of the keys to moving forward and a simple, but powerful tool for success.

Step #2 – Assess your dietary needs and lifestyle.

Awareness is the key!

Learn about your specific dietary needs (caloric intake) and daily energy requirements. We’re talking a basic understanding here, and not having to go into any great detail.

Step #3 – Seek advice from friends and trusted authorities.


Don’t believe everything you hear! There are thousands of diet “scams” on the market. When you find a trusted source, ask as many questions as you can about diet and exercise. Find out what has worked for others. But always be on-guard for “quick fix” approach…it won’t work!

Step #4 – Start creating a SYSTEM of support.

About 85% of our “happiness” and well-being is determined by the quality of our relationships with other people. Loving, caring relationships and a network of friends, family, and colleagues lowers stress, increases longevity and helps us to accomplish our goals in life (including losing weight).

We are social creatures and we do our best when we have friends to cheer us on, offer support, give advice and hold us accountable when necessary. This makes it easy for us to succeed. So, surround yourself with people, tools and activities that make it easier to succeed than to fail! Arrange your living environment and social situations so that every thing around you pulls your forward!

Step #5 – Use your resources.


Read motivational tips, general health information and any other literature you can get your hands-on. Information is power!

Step #6 – TAKE THE FIRST STEP!


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Jul22

The Key To Weight Loss Is Knowing Your Body Type

by Dr Slim on July 22nd, 2011 at 10:25 am
Posted In: Diet and Food, Weight Losing Tips

What causes obesity?

As with many medical conditions, the caloric imbalance that results in obesity often develops from a combination of genetic and environmental factors.

Since 1980, the total number of obese and overweight Americans has doubled. California ranks 36th in adult obesity with 22.7 percent and 32nd in childhood obesity with 13.2 percent. Obesity is second only to smoking as the most preventable cause of death.

Body fat is referred to as adipose tissue. It is a loose connective tissue. The main role of body fat is to store energy for use later by the body. It also helps to cushion and insulate the body from shock when we move, walk, jump or subject it to any other kind of movement.

FOUR BASIC BODY TYPES

There are four basic body types: Liver Belly, Thyroid, Adrenal, and Ovary. Most of us are a combination of these body types; however, we all have a predominant type. There are general characteristics or symptoms that go along with each type.

Liver Belly:

Imagine you’re at the beach and you see a man small in stature, with thin arms and legs, yet his belly sticks out (pot belly). This is the characteristic liver belly type. This type of fat distribution is not exclusive to men. Women may have this type of belly fat as well, simply not as extreme. Often the person will experience bloating, flatulence, belching, right shoulder and mid back pain or soreness without any trauma. Generally, there are digestive disturbances.

Thyroid:

This body type has fat distribution throughout their entire body (face, neck, shoulders and legs). Characteristics are fatigue even after having a full night of sleep, cravings or carbohydrates and fat for energy, hair loss, thinning of the outer portion of the eyebrows, and brittle fingernails. They are often cold, especially their hands and feet. This is the person who chooses to wear socks to bed at night, even in the summer time.

Adrenal:

The belly fat on the abdomen drops or sags down towards the legs. Because our adrenal glands are our stress glands, generally men and women who have this body type have been under an enormous amount of stress for a sustained period of time. Adrenal body types often complain of chronic low back pain, fibromyalgia, and fatigue. When walking up the stairs, their thighs feel heavy and often they crave salt at night.

Ovary:

Exclusive to women. In this body type, the woman is usually petite above the navel and from the mid-thigh down. The progression of the OVARY type of adipose fat deposits seems to be basically in the hip and thigh. The development of increased fat increases the potential of ovarian cysts. Women with this body type often experience fatigue during their menstrual cycle, and also some “brain fog.” Their menstrual pain is in the lower back or hip areas, and sometimes in the knees. Often these women will have a history of pre-menstrual syndrome, and they gain weight (water retention) during their cycle. They may have a history that includes lack of libido, infertility, hot flashes, night sweats, vaginal dryness, and menstrual cycle acne and mood swings. During their period they experience heavy flow, constipation, and thinning of the hair.

Good News for Your Body Type

When you recognize the type of body fat you have, you will be able to address weight loss with a plan and a purpose. There are specific, managed diets that address each body type and allow you to release the fat and keep it off.

The most proven method of losing weight is a combination of eating healthy, natural foods and exercise. Sometimes nutritional supplements are recommended. To learn more about your body type and nutritional requirements, contact me for a personal consultation and evaluation.

In closing, allow me to share one of my patient’s stories:

Mr. B., age 69, came into my office wanting to lose weight and improve his energy. His body shape was the classic liver belly, a large protruding abdomen. After two weeks on the liver enhancement diet and supplement program, along with eliminating dairy, he began to lose weight. After several months, he had lost 20 pounds. Even more importantly, he stated that he has more energy and vitality and has not felt this good in 40 years

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Jul20

Weight Losing Tips To Permanently Lose Weight and Keep it Off

by Dr Slim on July 20th, 2011 at 10:44 am
Posted In: Weight Losing Tips

Your weight is probably going up. The number of people trying one diet after another is also going up. And, so are gym memberships. Many people are both dieting and exercising in an effort to lose weight.

But, do you know why so many people are gaining weight? After all, it would be silly to do something to stop gaining weight if you do not really understand why you are gaining weight.

The basic reason for weight gain is an energy imbalance. You are taking in more “energy” in the form of food than you are expending in your daily activities. And, why is this the case?

First, most of us lead an inactive lifestyle. Instead of expending lots of energy in activities like farming or working on an assembly line, many of us sit at a desk and work on a computer. Instead of walking to a store and carrying groceries back home we drive a car. We hardly use more energy than when we are sitting in an easy chair resting.

Second, we eat foods that deliver an oversupply of calories. Today, we eat bigger meals that deliver more calories than ever before. Nearly all the manufactured foods, including cereals, snacks and packaged meals contain too many easily digestible carbohydrates. It’s easy to see all the sugars like high fructose corn syrup on the ingredients labels. These rapidly digested carbohydrates cannot be used as soon as they are digested and are stored as fat.

Third, our metabolism normally diminishes as we age and become less active. Metabolism represents all the chemical reactions going on in your body. But, it is often measured by the number of calories your body uses each day. Just resting, a pound of muscle uses between 35 and 50 calories a day. A pound of fat uses only 2 calories a day. It’s no wonder that as we lose muscle mass and gain fat that our metabolism and energy use drops.

It should be clear that losing weight must address all three of these reasons for our energy imbalance. A temporary diet will not result in lasting weight loss. To lose weight and keep if off you must get more exercise, eat real foods and build lean muscle mass.

Get more exercise by walking more. Climb the stairs instead of taking and elevator. Walk around the block after dinner instead of sitting down to watch the TV or work on the computer. Join a gym and do some aerobic exercises. Aerobic exercises should make you breathe hard and get your blood circulating.

Eat real foods like vegetables and fruits. Spend time to make meals at home instead of eating out. Especially avoid fast food restaurants with their greasy, fad laden menus.

Raise your metabolism by toning or building your muscles. Buy some simple weights or join a gym to use professional weight machines. You will look and feel better.

You can permanently lose weight, stay healthy and feel better with just a few changes to your lifestyle

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Jul07

The Connection Between Obesity and Childhood Type 2 Diabetes

by Dr Slim on July 7th, 2011 at 12:26 am
Posted In: Weight Losing Tips

Childhood Type 2 diabetes and obesity are both epidemics sweeping across America. In the U.S. today, over 12.5 million children are overweight- that’s 17.1 percent of those aged between 2 and 19 years.

According to the U.S. Surgeon General, these overweight and obese children are more likely to experience cardiovascular health problems, high blood pressure and Type 2 diabetes.

Traditionally, when diabetes was detected during childhood, it was assumed to be juvenile-onset or Type 1 diabetes. However, in the past 20 years, more kids are developing this other affliction, and inordinate weight gain is the root cause.

For answers to your questions about a childhood diagnosis of Type 2 diabetes, keep reading.

What is Type 2 diabetes?

Type 2 diabetes is caused when your body begins to develop a resistance to insulin, therefore no longer using insulin efficiently. Eventually, the pancreas loses its ability to produce insulin and can’t regulate blood sugar levels properly.

Is childhood Type 2 diabetes actually a major problem?

According to the National Center for Chronic Disease prevention and Health Promotion, Type 2 diabetes for adolescents and children is on the rise. Those most frequently diagnosed are between the ages of 10 and 19.

Type 2 diabetes affects all ethnic groups, but the disease is more prevalent among non-white children. The groups hardest hit by childhood type 2 diabetes, according to the National Center for Chronic Disease Prevention and Health Promotion, are American Indian Youths and Canadian First Nation peoples.

What are the contributing factors to a childhood diagnosis of Type 2 diabetes?

Based on information from the CDC (Center for Disease Control in Atlanta), most of the children and adolescents diagnosed with Type 2 diabetes are obese, may be exposed to diabetes in utero, have poor glycemic control and also have a strong family history of the disease.

Is childhood Type 2 diabetes difficult to detect?

Type 2 diabetes in children can go undetected for a lengthy period of time because children either exhibit no symptoms, experience mild symptoms, or are unable to communicate many of the indicators they may notice. Therefore, blood tests are needed for an accurate diagnosis.

What is the best defense against a childhood Type 2 diabetes diagnosis?

A parent’s best response to protect against and alleviate childhood Type 2 diabetes and obesity is a healthy diet combined with frequent, daily exercise. Your child should be on the move for a minimum of 20 to 40 minutes each day while avoiding processed foods high in sugar, salt and fat.

According to the CDC, the best defense is maintaining a healthy body weight. That solution may not appeal to a heavy child who is not motivated to exert himself. However, the good news is that it offers the child a level of control over the situation that drugs and other medical solutions may not.

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Jul05

7 Weight Losing Tips To Lose 10lbs and 10 Years

by Dr Slim on July 5th, 2011 at 10:08 pm
Posted In: Diet and Food, Weight Losing Tips

You don’t need to compromise your complexion to get the beach body you’ve always wanted – you can lose weight AND wrinkles with this easy eating plan.

#1 SPICE UP YOUR LIFE -

Sprinkle, chop, grate and grind at least three herbs and spices on to every meal. You are not only adding extra flavor but also a range of different skin and brain-friendly antioxidants, vitamins and minerals. Herbs have medicinal powers as well. It is a way of upgrading your nutrient intake without supplements. Some spices also increase your metabolism, and make you feel fuller and more satisfied.

#2 SNACK ON YOGHURT -

The low fat (not fat free) variety, not the sugar-filled creamy kind. You can add a teaspoon of sugar-free jam or honey or a teaspoon of cinnamon. High in protein and calcium, low fat yoghurt may also help to burn fat.

#3 EAT FISH EVERY DAY -

Because you only want to eat quality protein, try to eat fish every day as well as lots of chicken, eggs and low-fat diary products. Lean cuts of red meats are fine once a week. Fish that are high in beneficial omega fats – especially salmon and mackerel – can be eaten up to four times a week.

#4 MAKE SUGAR YOUR ENEMY -

Keeping your blood-sugar level is important for controlling food cravings. Sugar is also aging for your skin. That means eliminating sugar in its many forms. Sugar can even be found in supposedly healthy snack bars and breakfast cereals.

#5 FEEL FULLER WITH FIBER -

High fiber foods are good for keeping blood sugar balanced and helping you feel full. Go for whole grains, such as brown rice and oatmeal, as well as lots of greens, root vegetables, peas, beans and lentils, seeds and nuts.

#6 DRINK WATER -

Try to drink around three liters of water every day. You can also get water from fruit and vegetables: apples, broccoli, grapes, lettuce, peaches and tomatoes are all around 80-90 per cent fluid. If you are hungry between meals have a 350ml glass of room-temperature water with lemon or a cup of tea. Wait 20 minutes. If you are still hungry have an apple.

#7 MEASURE YOUR PLATE -

No more than a third of your plate should be animal based (ie protein, like chicken, fish, eggs and meat). The remaining two thirds should be made up of either two or more different vegetables plus healthy whole grains such as lentils, brown rice or pasta.

If you try to follow these seven simple rules not only will you notice a difference in your weight and appearance but you will feel a whole lot better in yourself.

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