Weight Management

Dieting, Weight Loss and Lifetime Weight Management

A study published in the Journal of the American Medical Association (JAMA; 10.17.99) shows that Americans are fatter than ever and are getting fatter at an alarming rate. This eight-year study, conducted by the Centers for Disease Control and Prevention, reports that one in five American adults is now 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.

What is Obesity?

The difference between obesity and simply being overweight is a matter of degree. Although being even slightly or moderately overweight can and does increase certain health risks, it is usually not considered a serious medical problem. Obesity, on the other hand, is considered a serious condition that, if not properly managed, is likely to lead to serious health problems, and possibly death. The medical criteria for 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. The Body Mass Index is not perfect. Muscular individuals, especially those who are short in stature, will have a tendency to score higher than they should. We also normally tend to exchange muscle weight for fat as we get older. (See chart adjusting for age below.) But for most individuals the BMI is a very good indicator of where we are in relation to where we should be. 

Below is the official classification of the Body Mass Index from the WHO Meaning BMI Normal weight 19–24.9 Over weight 25–29.9 Obesity I 30–34.9 Obesity II 35–39.9 Obesity III 40+

Below are the values for normal BMI adjusted for age Age BMI 19-24 19-24 25-34 20-25 35-44 21-26 45-54 22-27 55-64 23-28 65+ 24-29

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. Diets that severely restrict caloric intake are a common cause of underactive thyroid. Starvation slows the body's metabolism as the thyroid gland 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. A low-calorie diet can suppress the thyroid function in less than 24 hours. After one to three months of such dieting, there is a danger of permanently inhibiting the thyroid function. The first rule in sensible weight control is therefore, no starvation diets! 

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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. Diets that severely restrict caloric intake are a common cause of underactive thyroid. Starvation slows the body's metabolism as the thyroid gland 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. A low-calorie diet can suppress the thyroid function in less than 24 hours. After one to three months of such dieting, there is a danger of permanently inhibiting the thyroid function. The first rule in sensible weight control is therefore, no starvation diets!

The Five Fundamentals of Weight Management

Cleansing
Leisure (Meditation 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, dairy products and foods made with processed "refined" or "enriched" flour and sugar. 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.

Leisure

The second fundamental of health, and the second fundamental of weight management, is Leisure. By leisure I mean rest, relaxation, meditation, 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, it's the quality that's so important. 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.)
I also consider meditation to be an important facet of this fundamental of health. Over 600 medical studies have proven that the regular practice of meditation offers countless psychological and physical benefits including improved health, reduced effects of aging, reduced stress and anxiety, lowered blood pressure and risk of stroke, increased intelligence and creativity, improved memory and learning ability, increased energy and sense of well-being, and improved function of the immune system. One study reported in the Archives of Internal Medicine (June, 2006) found that meditation improved insulin resistance components of metabolic syndrome. This offers promise to the many overweight individuals who suffer from this very common and dangerous condition. Many meditators have reported that they have found it easier to reduce alcohol use, stop smoking, and let go of unhealthy habits, such as junk food and binge eating, after being on a regular program of meditation. More about meditation, including how to do it, is available on this web site in our Lesson on Meditation

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 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. Since walking is less vigorous than running or jogging, we should ideally try to do it for at least 40 minutes at a time, if health permits it. 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 are 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, such as hypnosis, 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 trans fats, such as fried foods, "junk foods," and most processed foods, slow down the metabolism making it harder for us to control our weight. The metabolism is also slowed down by the consumption of carbohydrates but not all carbohydrates are bad! The bad carbohydrates are refined carbohydrates (most bakery goods), sugar and fruit juice.
High quality animal proteins, eggs, dairy products such as cottage cheese, fruits and vegetables 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. Grains are hard to digest so they should be used sparingly, particularly by people who may be gluten intolerant.
Most Americans need to eat far more fruits and vegetables and far fewer of the fatty or oily fried foods, refined carbohydrates and junk foods. It will also be a great help if we will get out of the habit the eating between meals. If you are hungry between meals, it means that you did not get sufficient quality protein in your meals, or that you consumed too many carbohydrates. If you feel like you must have a dessert after your meals, eat a piece of whole fruit, like an apple. Avoid sugar like you would avoid the plague!
While most of us do consume too many trans fats, severe restriction of fats and oils is not recommended either. Such a diet is not very satisfying and can lead to cravings and even binge eating. Fats that are good for you are virgin olive oil, coconut oil and real butter. Saturated fats and cholesterol are necessary to maintain our health, and are far healthier than polyunsaturated vegetable oils. Cholesterol and saturated fats have undeservedly received a bad reputation, by those who promote unhealthy levels of serum cholesterol in an attempt to sell cholesterol-lowering drugs. Cholesterol is very important for brain function and for the production of hormones. Low cholesterol diets and particularly cholesterol-lowering statin drugs are the cause of the recent spike in Alzheimer's disease and other dimentias. Most overweight people can also benefit by supplementing their diets with flax seed oil or krill oil, which supplies the body with all the essential fatty acids. This will help reduce cravings, especially those for high-fat junk foods. (More on flax seed oil later.)

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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.This will insure that your body gets the basic nutrition it needs to maintain optimal health and will reduce the cravings 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 helps us feel "full," It also helps us better regulate blood sugar levels and clear old toxic material out of the colon. Both of these can give us more energy, helping us increase our activity level and burn more calories.
I consider the above two supplements, along with cleansing, to be an essential part of any effective weight loss program. In addition to these, many people can benefit by adding other herbal supplements, such as the popular "fat burners" that I will discuss next. 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.

Dietary Guidelines

 

Following are the rules of an eating plan that will give you everything you can possibly do from a dietary standpoint to assure a longer, stronger life. These rules are listed in their order of importance, so it is essential that you adopt the first few rules on the list as your highest priority, then work on subsequent rules over time. To give proper credit, I got these rules from Dr. Guy R. Schenker, D.C., developer of the Nutri-Spec metabolic testing program taught to doctors around the globe. I am in 100% agreement with Dr. Schenker's rules (which he calls "Eat Well, Be Well") so I include them below exactly as I got them from him:

1. You must eat 3 complete meals daily, each with a substantial portion of meat, fish, poultry, eggs, cheese, or cottage cheese. — 21 substantial meals weekly, without fail.
2. Eat 3 meals and only 3 meals daily. Do not snack between meals. If you are hungry between meals, it means that you simply did not eat enough meat, fish, poultry, eggs, or cheese at your previous meal. A proper meal will suppress your appetite for at least 5 hours.
3. The emphasis on meat, fish, poultry, eggs, cheese, and cottage cheese does not constitute a “high protein diet.” The emphasis is not on eating large quantities of these protein foods, but being certain that you get a substantial portion of protein at each meal, instead of putting the lion’s share of your protein in 1 or 2 meals.
4. Never, never, never drink fruit juice or other sweet beverages. The only true beverage is water. Milk is not a beverage; it is a food. Water-blended beverages such as coffee, tea, and herbal tea are generally okay in moderation, as long as they are not sweetened.
5. Never, never, never consume the artificial sweeteners aspartame (Nutra Sweet/Equal) or sucralose. If you absolutely must use a sweetener, then use either Electro Tonic or Stevia. Saccharin (Sweet N’ Low) and Xylitol are okay in moderation.
6. Avoid fats and oils that have been processed at high temperatures. This eliminates all deep fried (chips and fries) and pan fried foods from your eating plan, as well as cooking oils, salad dressings, margarine, mayonnaise, nuts, and nut butters. To the extent that you use concentrated fats for cooking or eating, use olive oil, butter, or coconut oil.
7. Sugar and foods made with sugar (cakes, pies, ice cream, cookies, candy, etc.) should be kept to an absolute minimum. Enjoy them on holidays and other special occasions, but eliminate them from your daily routine.
8. Eat your vegetables — at least 2 servings daily.
9. Obtain a good source of drinking water. Water will only contribute to your health if it is high in total dissolved solids, and if it is free of the toxic chemicals added to municipal water supplies such as aluminum flocculants, chlorine, and fluoride.
10. Cook your vegetables, but do not overcook them.
11. Cook your meat, fish, and poultry as little as possible. There are 2 ways to preserve the high nutrient concentration of meat, fish, and poultry — either broil or steam at a high temperature for a very short period of time, or, cook at a very low temperature for a long period of time (such as in a crockpot or an oven at very low temperature). 

Special Health Challenges

Frequently we run into people who seem to be doing everything right but who are never-the-less overweight. Despite their best efforts they have been unable to lose more than a few pounds and can never seem to keep the weight off. In these cases we find that there is usually an unrecognized condition that may be making it nearly impossible for them to lose weight and keep it off. The health challenges that are most likely to result in this type of situation are underactive thyroid, yeast overgrowth (candidiasis), food allergies, and cravings due to special nutritional needs.

Underactive Thyroid

An underactive thyroid, which can result from starvation dieting, will lead to a low metabolic rate making it nearly impossible for you to maintain your ideal weight. It can also result in low energy, low blood pressure and you may find it difficult to keep warm. A medical diagnosis may be indicated to determine the extent of the problem, but unless the condition is severe, medical tests can easily misdiagnose it. Overweight individuals with an underactive thyroid often find that they have more energy and can lose weight and keep it off easier when their underactive thyroid is properly addressed through nutrition and lifestyle changes. For more information see Underactive Thyroid. The newest weapon in the battle of the "bulge" is a safe metabolite of DHEA (Dehydroepiandrosterone) known as 7-Keto. It is produced naturally by the adrenal glands but its production declines remarkably with age. 7-Keto stimulates the thyroid, which controls thermogenesis, or the body's ability to burn fat. Clinical studies have shown that 7-Keto boosts the body's production of T3 thyroid hormone, the hormone that has the greatest effect on the body's metabolic rate. (When doctors check thyroid function they check for the T4 thyroid hormone.) T3 helps the body lower its fat storage set point, which governs the body's efforts to maintain our ideal weight. 7-Keto also helps prevent muscle atrophy and boosts immune function.

Yeast Overgrowth

A small amount of yeast (Candida albicans) is normally found in the intestinal tract. Certain things, such as the use of antibiotics, birth control pills or too much sugar in the diet, can result in an overgrowth of yeast producing a myriad of seemingly unrelated health problems. These may include muscle or joint pains, urinary problems, poor resistance to sickness, and an inability to maintain your desired weight. Overweight individuals with an overgrowth of yeast often find it easier to reach and maintain their ideal weight when their yeast problem is properly addressed through nutrition and lifestyle changes

Food Allergies

Food allergies can result in digestive disturbances such as gas, belching or bloating after meals. You may also feel lethargic, sleepy, or low in energy, especially after eating. Food allergies are commonly associated with a yeast overgrowth although this is not always the case. Food allergies often make it difficult to maintain your ideal weight. Overweight individuals with food allergies often find it easier to reach and maintain their ideal weight when their food allergies are properly addressed through nutrition and lifestyle changes.

Cravings Due to Special Nutritional Needs

If you experience abnormal cravings for sweets or processed foods, you might consider supplementing your diet with l-glutamine and GTF chromium, as part of a complete nutritional program. L-glutamine supplies the body with an important neurotransmitter of the brain that some people are deficient in. This deficiency, which may be genetic, can result in abnormal cravings, particularly for sweets or alcohol (but not necessarily for both). GTF chromium helps the body to better regulate blood sugar levels which can also help reduce cravings for sweets. If, on the other hand, you crave high-fat foods or fried foods more than sweets or alcohol, consider supplementing your diet with Flax Seed Oil instead. This should also be done as part of a complete nutritional program.
Scientists have recently rediscovered an exciting herb that may offer new hope for those who suffer from cravings and excess humger. Used for centuries by the San tribesmen of the Kalahari Desert to reduce hunger, Hoodia gordonii was first studied by the South African national laboratory in a study of indigenous foods. When researchers fed this succulent plant to animals, the animals began to lose weight. After years of study, scientists now theorize that Hoodia appears to affect the brains of laboratory animals by making the stomach feel full and reducing the desire to eat. Nature’s Sunshine has combined Hoodia gordonii with other natural ingredients that may help in your weight-management efforts. See: Nature's Hoodia Formula.

Conclusion

Obesity is an epidemic in the United States, with one in five Americans currently considered obese. The typical American "junk food" diet, consisting of high-fat and highly refined foods - such as most bakery goods and foods with added sugar - is a major source of the problem. Starvation diets and fad supplements are contributing to the problem rather than helping it. Lack of exercise is a problem for many as well. 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. In addition to these, we must address any underlying health concerns which might be impeding weight loss, including underactive thyroid, yeast overgrowth, food allergies, and cravings due to special nutritional needs. With the prudent use of nutritional supplements as part of a balanced program, you may be able to reach and maintain your desired weight for life.