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tx
endocrine system
Obesity
Integrative Therapies
Home Care
Weight Loss
Why do some people gain weight so easily but have such trouble losing it? How many times have you heard "just eat less?" There's more to it than that. Diet is important in dealing with obesity, but there are other essential aspects to losing weight and keeping it off that will be covered in this program.
Not only is obesity a matter of cosmetics but it is a serious health hazard. It's associated with diabetes and heart disease, two major health problems in our society, as well as with arthritis and high blood pressure. People live longer and healthier by being slim.
The major causes of obesity are improper diet, sedentary lifestyle, lack of exercise, emotional states, or hormonal imbalances. See your physician to rule out an hormonal imbalance, such as low thyroid or pituitary. If you need more specific information, refer to the article entitled "Hypothyroidism".
The emotional factors involved and the possible need for attitude changes or counseling cannot be overstressed for some people. At the same time, others simply need more information on a proper diet.
Many obese people state quite truthfully that they eat less than thin people and still gain weight. This can be true, but they may not be eating the right kinds of foods, and thus, their internal chemistry changes to retain fat. The major offending foods that cause this are sugar, sugar-containing foods, refined carbohydrates (such as white flour), alcohol, and saturated fats found in animal and dairy products. Paying attention to the amount and quality of foods eaten is more important than counting calories.
It is also important to lose weight gradually at the rate of 1/2 to 1 pound per week. This allows you to adjust to the new weight. This is different from a crash diet, which causes nutritional deficiencies and can bring about a rebound with cravings and overeating. Instead, use the following guidelines for a proper diet.
THE PROPER DIET FOR WEIGHT LOSS WILL INCLUDE:
1. Increasing the amount of fiber in your diet. This is essential and helps eliminate fats from your body through the stool, helps decrease cravings for sweets, and can make you feel full quicker. You can eat too much white flour and sugar products before you feel full. Instead, use foods that contain fiber such as fruits, raw and cooked vegetables, bran, and whole grains. You will feel satisfied quicker. Eat the following amounts:
Two pieces of fruit a day. Use a variety of fruits.
At least 1 cup of raw vegetables a day. These can be eaten in unlimited amounts.
One-half cup a day or more of cooked vegetables, mainly vegetables such as chard, spinach, or kale, steamed and not overcooked.
* Avoid large amounts of grains
Eat 1 to 2 tablespoons a day of bran from either oat, wheat, or rice. This can be sprinkled on foods or mixed with water or diluted fruit juice.
2. Include protein in your diet. The best proteins for this purpose are from a vegetable source. These are usually better digested and contain less fat. Beans, soy products, and seeds and nuts in moderation are the best. Also, include fish and some chicken or turkey, without the skin. Eat approximately 4 to 6 ounces of protein twice a day. Red meat and pork should be very limited since they contain very high amounts of fats.
3. Fats use 2 to 3 tablespoons of vegetable oil for salad dressings or cooking.
4. Avoid, as much as possible, artificial colorings and flavors. Read the labels of packaged food.
5. No fried foods, please.
6. Between-meal snacks or junk food sabotages your weight loss plan, so use the following for a mid-morning or mid-afternoon snack:
A piece of fresh fruit
Celery or carrot sticks
One or two tablespoons of almonds or seeds
Rice cakes
Herbal teas, coffee substitutes, and grain beverages
Avoid eating late at night.
7. Drink a minimum of 8 to 10 glasses of water a day.
THE FOLLOWING SUPPLEMENTS CAN BE TAKEN ON A LONG-TERM BASIS:
1. Pancreatin or other digestive enzymes - 2 with each meal.
2. Choline 1, 000 milligrams per day.
3. L-Methionine 1, 000 milligrams per day.
4. Kelp 1 to 2 tablets with each meal.
5. A multivitamin and mineral supplement This can help decrease cravings by preventing nutritional deficiencies.
NOW, ABOUT THE HERBS USED FOR WEIGHT LOSS:
Dandelion Root tincture, which is a liquid herbal extract 60 drops 3 times day. This helps liver breakdown of fats and cholesterol in the body.
Green tea Readily available at oriental grocery stores. Drink 2 cups a day. Use 1 teaspoon of Green tea per cup of water, let steep for 15 minutes.
ADDITIONAL MEASURES INCLUDE:
1. Eliminating constipation Constipation can slow your weight loss. Follow the guidelines already given, and if you need more information,refer to the article on "Constipation".
2. Obtain counseling if needed. Some people overeat because of depression, anxiety, or other emotional situations. If this is the case, seek help from a counselor who specializes in eating disorders or contact an Overeaters Anonymous or Overeaters Anonymous Now group.
3. Regular exercise This is a vital part of any weight loss program. At least 20 to 30 minutes a day should be engaged in aerobic physical exercise. Although aerobics, swimming, tennis, dancing, raquetball, or other sports are good forms of exercise, walking at a brisk pace is one of the best ways to begin an exercise program. If you feel out of shape, starting an exercise program of even 10 minutes a day is helpful. Later, you can increase it.
Obesity can be predicted by the number of hours a person watches TV. If you find yourself sitting in front of the TV for more than one hour a day, try to replace this time with physical activity.
Please, don't look at this program as just another weight loss diet, but consider it a change of lifestyle and one that can help you realize your goals.
Clinic
Footnotes
BarShalom R, Soileau J. (eds.) Natural Health Hotline. Beaverton, OR: Integrative Medical Arts, 1991-1999.