Weight Loss:
Is There a Magic Bullet?
By Michael Dworkin, PD, CCN, & J. Erika Dworkin Some Disturbing Facts:
More than 2 in 3 adults are considered to be overweight or obese. More than 1 in 3 adults are considered to be obese. More than 1 in 20 adults are considered to have extreme obesity.
The BMI (Body Mass Index, based on height & weight) is most commonly used to estimate overweight and obesity. BMI of Adults Age 20+: Normal Weight BMI : 18.5 to 24.9 - Overweight BMI: 25 to 29.9 Obese BMI: 30 + - Extremely Obese BMI: 40 + ~ U.S. National Health & Nutrition Examination Survey (2009–2010) U.S. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK),
www.niddk.nih.gov
quickly on its own. The good news is that, though long-term, permanent weight loss can be a challenging process, it is defi nitely achievable (even post-menopause and post-andropause) with a commitment to permanent lifestyle changes that include a healthy diet, regular exercise, and weight-controlling supplements.
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Step 1: Make A Commitment Weight gain occurs when calories consumed exceed those burned. Other factors can also interfere with weight-loss efforts, including: (1) many health conditions (e.g., hypothyroidism, candidiasis/leaky gut, adrenal fatigue, PMS, menopause, depression, diabetes, poor digestion); (2) certain prescription drugs (e.g., those for diabetes, corticosteroids/prednisone, psychotropics/antidepres- sants); (3) genetic, social, emotional, and psychological factors; and (4) elements of an unhealthy lifestyle (e.g., poor sleep, excess stress, inadequate physical activity).
While the importance of these and other health factors should not be ignored, weight loss generally begins with a commit- ment to investing in one’s self and positive beliefs about achieving one’s goal. Motivation based on reasons to lose weight that are truly meaningful to the individual can greatly facilitate starting and maintaining a long-term program. It therefore makes sense to list or journal those reasons and return and/or add to them on a regular basis for ongoing motivation. A lifestyle change coach can also provide any additional necessary emotional support and promote program compliance and accountability.
16 Natural Nutmeg - January/February 2017
ant to lose weight for self-esteem or health reasons? The bad news is that dieting doesn’t work and there is no magic dietary supplement that will shed your pounds
Step 2: Change Your Diet It is a good idea to fi rst detoxify the body to prime it for
weight loss. There are many gentle herbal cleansing kits available, or consuming detoxifying drinks (lemon-and-water variations; green tea) fi rst thing in the morning and throughout the day can also help remove cell-crippling toxins, boost metabolism, promote regularity, and support the body’s elimination pathways (liver, kidneys, lungs, skin, bowels, lymphatic system, blood).
During and after a detox regimen, it is critical to avoid polluting
the body with highly-caloric, nutrient defi cient, pro-infl ammatory, and otherwise toxic foods. A healthy weight-loss dietary program, which restricts calorie intake and includes ample nutrient-dense foods: (1) excludes gluten, dairy, alcohol, processed foods, all white- fl our foods, processed sugars, and saturated/ hydrogenated/trans fats (beef, pork, lamb, duck) (this contrasts with recommendations of paleo diet proponents); (2) minimizes or eliminates simple carbohy- drates, legumes, and grains (sweets, past, bread, potatoes, rice); and (3) emphasizes high-quality organic proteins (fi sh, chicken, turkey, eggs, whey), low-sugar fruits (berries, apples), organic extra virgin olive/coconut oils, activated (soaked overnight) almonds, walnuts, and seeds, and dark green and cruciferous vegetables (including spi- rulina). Consuming a daily breakfast that follows these guidelines is critical to weight loss (those who do so are 33-50% less likely to be obese!). Refraining from eating after 2-3 hours before bed will not necessarily promote weight loss directly, but it can support restful sleep, which generally contributes to maintenance of healthy weight.
Step 3: Burn Fat & Build Muscle Ideally, a weight-loss enthusiast will seek to lose fat AND gain muscle. Loss of 1-2 pounds/week, or no more than 1% of your total body weight, is a safe, sustainable, long-term goal. But the scale isn’t the fi nal word. Muscle weighs more than fat, and the body burns more calories to maintain a pound of muscle than it does to maintain a pound of fat. So, the more muscle the body gains, the more calories it will naturally burn daily (1 pound of muscle burns roughly 5-6 calories/day at rest).
Some experts consider interval or burst training (20-40 min-
utes, 3-4 days per week) to be the best way to burn fat quickly and promote after-exercise fat burning for up to 36 extra hours, but this approach is not for everyone. The key is to start and keep moving
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