According to the C. Everett Koop Foundation, more than 1/2 of the U.S. adult population is currently overweight. In fact, if obesity were a disease, it would be given epidemic status in this country today. A Harvard University study reported in the New England Journal of Medicine, September 14, 1995, found that obesity, defined as 20% above normal body weight for age, build and height, is the second leading cause of death in the U.S. after smoking. The point is , there are more compelling reasons to shed that excess fat than to better decorate the beach.
Maybe you’re one of the 80 million Americans who went on a diet this year, but failed to keep the weight off, as 95% of us do. At any given moment, 31 million people in this country (roughly the population of California) are on a diet, and yet, the average weight of every man, woman and child has increased by 10 pounds in the last 25 years.
Americans spend 37 billion dollars on the diet industry every year, and yet we gain and lose the same 10, 15 or 20 pounds over and over again. What are we doing wrong?
High blood pressure, heart disease, diabetes, gall bladder disease, respiratory conditions, stroke, arteriosclerosis, breast and endometrial cancer in women and colon cancer in men are all diseases linked to excess weight. In a report by the Dr. C. Everett Koop Foundation in 1995, overweight and obesity were linked to 5 of the 10 leading causes of death in the U.S. Researchers at the Harvard School of Public Health found that women who gain 24 – 42 pounds after age 18 have a 92% higher risk of heart attacks. This is serious business.
- Weight gain can be due to any one of a number of factors: A sluggish metabolism, which can be caused by an inefficient thyroid gland, internal toxicity, insulin imbalance, impaired thermogenesis (the mechanism by which fat is burned to produce heat), excessive dieting, and psychological reasons.
- Eliminate sugars, alcohol, fried, fatty, refined and processed foods. Avoid all full fat dairy foods.
- Refined and processed carbohydrates are the true enemy of weight loss. Eating white flour products (spaghetti, white bread, white rice etc.) or foods that are high in sugar elevate insulin levels and make weight loss virtually impossible.
- Start the day with a low carbohydrate protein shake. Have protein and vegetables for lunch. Dinner can be protein and vegetables or a small amount of starch with vegetables. Never eat proteins and starches at the same meal.
- Snack on raw vegetable sticks, boiled egg, humus, nut butters, nuts or seeds or a piece of fruit. Avoid starches at snack time.
- 70 to 75% of meals should be from vegetables. Vegetable fiber increases the amount of chewing needed and slows the eating process. It increases the amount of fat eliminated from the body and improves digestion by encouraging the secretion of digestive juices. Vegetable fiber improves glucose tolerance by slowing the flow of sugars into the blood and gives a person a feeling of fullness that helps them to eat less.
- Avoid all sugar, soft drinks, alcohol, hydrogenated oils, safflower, sunflower and corn oils.
- Cleansing your body (internal detoxification) will help you to lose weight. Overweight people are invariably toxic. If a person is toxic, the body will actually manufacture fat to store poisons away from its vital organs. Until we cleanse, the body will resist letting go of this defense mechanism.
- Get adequate exercise. Exercise is imperative for weight loss. The goal would be to build up to 45-60 minutes of low intensity (about 60% of maximum heart rate) exercise 5-7 days a week. The U.S. Preventative Services Task Force found that “only 20% of the adult population exercise at a level recommended for cardiovascular benefit, while another 40% exercise at much lower intensity levels. This leaves 40% of the American population who are completely sedentary. The National Task Force on the Prevention and Treatment of Obesity concluded that exercise is one of the most consistent and positive factors associated with weight management. Exercise enhances metabolism for 24 hours. Light to moderate activity can result in measurable health improvements. Exercise tones muscles and muscle burn more calories than fat.
- Chew thoroughly. Eat in a relaxed manner. Don’t eat late.
- Drink plenty of water. Thirst is often misread as hunger. Try this trick to suppress your appetite – drink 8 ounces of water 15 minutes before each meal.
- Carnitine: 1-9 grams daily in divided doses before meals
- A good multi-vitamin/mineral that can be divided into 2 doses each day.
- A good fiber supplement, taken daily, will help rid the body of excess wastes generated by weight loss, and, in turn, will facilitate weight loss.
- 5-HTP: Start with 50-100 mg 20 minutes before meals for 2 weeks and then double the dosage to a maximum of 300 mg if weight loss is less than 1 pound per week.
- Take 200-400 mcg of chromium per day.
- Take 100-300 mg a day of Coenzyme Q10
- Try a thermogenic formula to see if you can tolerate it. Ephedra, a common ingredient in many of these formulas is an excellent metabolism booster and safe when used properly. However, as of this writing it is no longer available due to FDA regulation.
- Protein powder (low carb): as a shake at breakfast and occasional meal replacement.
- Green tea: two 120 ml cups daily or 200-300 mg of green tea polyphenols
- Gymnema sylvestre extract: 400 mg twice daily
- Flaxseed oil or Essential oil Gel caps: 1 Tbsp. or 2 gel caps twice daily
The nutritional suggestions in this material are not offered to treat, mitigate or cure disease, and should not be used as a substitute for sound medical advice. This information is designed to be used in conjunction with the services of a trained, licensed healthcare practitioner.