No More Fad Diets or Quick Fixes
August 26th, 2008 by Go Weblog
I have put off writing this article for a long time. I didn’t want to sound like just another person trying to monopolize on the huge weight loss industry with another fad diet or quick fix. But I believe that fad diets don’t work and quick fixes don’t last. So what is one to do at this time of year when people begin to realize how much they have gained during the holidays and that it’s time to get back to losing. How is one supposed to go about doing that?
Most people understand the basic concept of calories in must not be more than calories burned in order to lose weight so I won’t spend time on this concept. However, if you work hard to eat right and work out but still don’t seem to lose weight, there may be an underlying problem.
American’s struggle with weight loss is no different than our increasing struggles with other diseases such as diabetes, heart disease and even cancer. For each problem, there is a root cause. If you can get to the root cause, the problem goes away by itself. This, unfortunately, is a perspective that is often missed by medical doctors.
So what are some of the root causes of weight gain? There are six primary causes which effect how much difficulty you experience when trying to lose weight.
1. Diabesity.
While you may be eating fewer calories than you burn, if those calories primarily consist of simple carbohydrates (sugar, white flour and rice, potato chips, soda, etc) then this will cause an increase in insulin levels. This overproduction of insulin drives the simple carbohydrates into storage as fat. High levels of insulin suppress glucagons, a hormone that pulls sugar out of storage to keep blood sugar stable. This causes a drop in blood sugar that leads to cravings for more sugar and carbohydrates. Eventually this can lead to insulin resistances and diabetes but in the short term it contributes to weight gain.
Possible indicators that this is a problem for you include a waist measurement (at the navel) larger than hip measurement, daily consumption of simple carbohydrates, sugar cravings, mid afternoon fatigue, experience hypoglycemia or Type II diabetes.
Key to successful weight loss: Alter your diet. Cut out all simple carbohydrates. This will be a struggle in the beginning as is the removal of any addictive substance. However, with the knowledge that the cravings will go away in less time than it takes to add 2lbs to your weight, you can get a jumpstart on your weight loss program.
Other factors that will be of benefit include supplementing with chromium GTF, a mineral known to be beneficial for the maintenance of normal blood sugar levels, and cleansing can help to flush the system of simple carbohydrates quicker.
2. Estrogen Dominance.
Whether you are male or female, excess estrogen increases fat storage in our bodies. In our society, we are bombarded with excess estrogens from meats and dairy products as well as xeno-estrogens (man made) from plastic containers, pesticides and household chemicals (to name a few). Our livers, the primary organ responsible for breaking down excess hormones, are also overtaxed with all the prescription drugs, pollution and alcohol we ingest.
Possible indicators that this is a problem for you include prostate problems (men), heavy menstrual bleeding or uterine fibroids (women), regular consumption of commercially raised meats and dairy products, daily consumption of beverages from soft plastic containers (milk, juice, water, etc), enlarged breast area (men), PMS symptoms (women).
Key to successful weight loss: Balance your hormones. Eliminate excess estrogens from your life (hormone laden meats and dairy, plastics, and pesticides/household chemicals. Supplement with weak estrogens such as soy and black cohosh to keep the stronger estrogens from having a negative effect.
3. Metabolism.
Often blamed for the inability to lose weight, metabolism is controlled by the glandular system, particularly the thyroid. When the thyroid and other glands, such as the pituitary are poorly functioning the body will not burn off extra fat even when you have restricted your calorie intake.
Possible indicators that this is a problem for you include cold hands and feet and feeling cold when others are warm, fatigue or low energy levels, dry skin, depression or lack of sexual desire, diagnosis of low thyroid.
Key to successful weight loss: Exercise and glandular support. Exercise is one of the best ways to give your metabolism a jump start. Include weight training for longer metabolism boosts than cardio alone. Get sufficient levels of iodine from sources such as black walnut, dulse, kelp or other sources of seaweed.
4. Stress.
We all know how taxing stress can be on our bodies. Limiting our ability to lose weight is just another way. Stress produces a hormone called cortisol that may contribute to loss of muscle mass and the development of abdominal fat.
Possible indicators that this is a problem for you include feeling like you are under excessive levels of stress, muscle tension, anxiety or nervousness, high blood pressure, weight primarily in the stomach area, and restless sleep patterns.
Key to successful weight loss: Reduce stress levels through various techniques including meditation or spiritualization, massage, biofeedback, etc Supplement with extra levels of B vitamins, used more during times of stress. Support your adrenal glands, responsible for producing excess cortisol.
5. Toxicity.
Fat and cholesterol play a critical role in protecting our bodies from pollution and toxins in our environment by binding with the toxins for the removal from our bodies. Without them, our bodies would be subjected to greater negative effects from these poisons.
Possible indicators include problems (past or present) with high cholesterol (over 275) or cravings for high fat foods, skin problems such as acne, rashes, eczema, etc, working in or around chemicals such as dry cleaners, beauty parlors, laboratories, hospitals, lawn services, etc, and difficulty falling asleep or sluggishness in the morning.
Key to successful weight loss: Cleansing to remove toxins from the body and limiting exposure to new toxins. While cleansing, include plenty of fiber to absorb toxins as they are being released from the fat cells and herbs to cleanse and support the liver and lymphatic system so they do not become burdened in the process of cleansing.
6. Emotional Concerns.
Your mental attitude may contribute as much as or more to your weight loss struggle as potential health concerns. If you are “holding on” to your weight for some reason, no matter what you do will show no long lasting benefits. If you see yourself as “fat”, “ugly”, “unattractive”, etc your body may respond by storing things as protection against the outside world.
Possible indicators include problems with self image, constant worry about weight, eating when you aren’t hungry, cravings for comfort foods, eating due to depression.
Key to successful weight loss: Seek out counseling with someone experienced in helping you let go of old feelings and mind sets. Learn to think about not “losing” weight, but “gaining” health. If you can’t release your emotional baggage, you will always struggle to lose your physical baggage.
Healthy weight management requires a lifetime commitment that is taken one day at a time. Decide for yourself that today is going to be a good day and do not worry about tomorrow. At the end of the day, celebrate your successes in a healthy way, even if they were small and seemingly unimportant.
There are no quick fixes and fad diets are just that, a passing fad. Make the commitment to become aware of your unique needs and learn how you can Gain Health!
Nicole Bandes is a Certified Herb Specialist that has been helping others to regain their health and vitality since 1999. Nicole’s weekly column (http://www.naturemadeez.com) allows her to share her knowledge by answering simple questions regarding the use of natural supplements and to keep her readers educated on the latest news regarding natural supplements.
Tags: diet, dieting, lose weight, weight loss, weight managementNow is the Right Time to Lose Weight
August 24th, 2008 by Go Weblog
There are good and bad times to start a diet - that much is true.
It’s no good starting to eat to a special regime when you have a big week of socialising coming up and you need to eat no more than 30 grams of carbohydrate a day or 10 fat grams. Or you’re doing any one of those plans where you have to weigh or count everything or follow a fixed set of menu suggestions. And you know you’ll never find time for all the exercise you’re supposed to do.
It isn’t going to work is it? When you’re busy, you are not going to be able to stick to a plan which dictates what you eat so rigidly and uses up so much of your time at the gym.
And that’s exactly why diets don’t work in the long term.
They don’t fit in with real life. You can’t be forever calculating and fretting about whether something is allowed or not. Or being told what to eat every day.
So you live in a situation where you’re either on a diet or you’re not.
And when you reach your goal weight chances are you give up all semblance of healthy eating and start gaining weight again until you’re back where you started.
But any time is a good time to get on the path to losing weight and keeping it off forever.
Here’s why.
So-called naturally slim people simply have slim habits which are part of their behaviour all year round - yes, even when everyone else is growing rounder than ever during the festive season, even when they are away on business and eating out a lot and even when they are on an all-inclusive all-you-can-eat cruise around the Caribbean.
They eat when they are hungry. They eat what they really want to eat and not everything that’s in front of them. They move about a bit more during the course of the day even if they are not big on exercise. They enjoy a big meal now and again but only on special occasions and even then they don’t stuff themselves silly. They stop eating when they’ve had enough. They know there’ll always be another opportunity to eat.
You can’t change from a person with overweight habits to one with slim habits overnight. That’s the short sharp shock diet approach which we are so poor at sticking to.
But you can start with two or three habits right now (or even a single one) and just follow those habits for 21 days until they are part of you and you’ve put another brick (or two or three) in the wall of staying slim forever.
And you can do this at any time. Adding another “brick” when you can until you’ve built a new lifestyle to match your new body.
Now doesn’t that sound a bit more feasible as we come into this period of constant social whirl and activity?
Start a slim habit today and you’ll be on the right track to losing weight and keeping it off for good.
And when someone recommends the next fad diet you can just smile and carry on building your habits instead of struggling with a ridiculous regime again.
Copyright 2006, Janice Elizabeth Small
Janice Elizabeth is a weight loss coach, slimming club owner and author of “The Diet Exit Plan”, an 8 week coaching program for automatic permanent weight loss. Get her FREE 15 page report “How to lose weight without dieting - 7 secrets the diet industry doesn’t want you to know” at http://www.SimplySlimming.com TODAY!
Tags: diet, good time to diet, lose weight, losing weight, weight lossJust How Do You Choose The Right Diet
August 23rd, 2008 by Go Weblog
Chances are that eventually you will find yourself mulling around your closets and hampers seeking out a perfect fitting outfit that you looked good wearing last year. As you try it on, you realize right away it no longer fits; it appears that you have added a few extra pounds since the last time you have worn it. The first words out of your mouth are “I need to go on a diet!”
So you realize that now is the time to curb your appetite and start thinking about getting back into those clothes. Your mind is set on a new approach to dieting, but you want to make sure you start a routine that fits your lifestyle.
But where do you start? There are many different ways to choose a diet. Dieting should not be thought of as a means of starving yourself or a way to binge on bland foods and water. There is no magic little pill that will make these pounds go away no matter what advertisers may want you to believe. You have to adjust your lifestyle to make a physical change occur. Depending on your genetics this may not be as easy as you think.
In general, a diet has always had a stigma attached to it as a punishment for overeating. People often associate a diet as a “basic re-training” for your body. In order to regain control and shed the pounds, you will have to endure countless hours of exercise as well as eating healthy. Thus, making it tough to eat fast food and snacking whenever you feel like it.
How often do you find yourself at a fast-food chain ordering a “value meal” with an extra-large drink? If you break down the entire calories of your meal you will realize right away that you have consumed almost the entire allotted amount of calories in just one sitting. If, on the other hand, you had ordered a healthy salad and a diet soda you would be creating a healthier diet for yourself. All of these little changes add up in the daily calorie totals.
So which diet do I choose? There is Atkins, Weight Watchers, and of course The South Beach diet. All of these have a different level of success and can be used to help you lose the weight. In order to choose one you must first understand which diet works best for your lifestyle.
Atkins - The Atkins diet consists of a high-protein, no carbohydrate diet. Thus, you can eat all the red meat, chicken, fish or pork as much as you want. You cannot eat any carbohydrates. Carbohydrates consist of bread, rice, and pasta. Yes, this means no pizza too. Atkins has amassed a large following and has created a brand name for itself. You can purchase Atkins products as well as go to public restaurants that service Atkins friendly meals.
Weight Watchers - Weight Watchers uses a point system based counting method to follow how much food you are allowed daily. Weight Watchers are fast food friendly and there are many books and websites that will break down meals (at home or fast food) and desserts to a number of points per serving. Your total intake can be anywhere from 20 to 40 points daily depending on your target weight. The more weight you lose, the less points you get to eat. Thus, your diet may start out at 35 points but your target diet may be around 24 points. Somewhere in between, you will learn to eat less to achieve these point totals. Weight Watchers teaches you that you can eat what you like but with moderation and smaller portions. It also does not believe in saying no to food.
The South Beach Diet - The South Beach Diet is broken down into three stages. In stage one, the dieter is not allowed to have products that contain sugar, carbohydrates, and alcohol. But, the individual will have unlimited access to other non-carb foods like meat, chicken, seafood, as well as a wide variety of dairy products. In week three, you begin to implement carbs into your diet. You will notice how carbs and sugars affect your body as you readjust them into this new eating pattern. You will learn to moderate them accordingly so that you continue to lose weight and stay on target. The final stage is opening up the menu to you. But because you have a good understanding of what these foods do to you, you have learned how to reserve your food intake through portion control and moderation.
No diet is going to change your lifestyle completely without exercise. Thus, exercise will begin to play a major role in your success. The healthier you eat, coupled with a well-coordinated exercise routine will greatly improve your overall weight loss numbers. Your success will be determined by how much you have lost and how better you feel in as little as a month. Your exercise routine can vary depending on what type of aerobic exercise you choose.
The primary goal of exercise is to keep your heart rate elevated at a targeted rate so your body will burn fat efficiently over the duration of the exercise period. It also may be a good idea to work with a personal trainer in the beginning to help develop a good work out routine. You should first consult a physician before starting any physical activity.
© 2006 www.successful-weight-loss.com
Phil Rather, a noted researcher and writer, contributed this article for Successful Weight Loss.
Tags: calorie, diet, exercise, south beach, weight loss, weight watchers