There are so many weight loss products and diet programs out there today that patients often come into my office confused about which diet plan or product is best for them or which supplements will help them better mange their weight. In this article, I would like to offer some natural methods for acheving weight loss so that you can make an educated decision about what's best for you.
DIET AND LIFESTYLE CHANGES
Change number one: What you eat is more important than how much you eat. The pounds accumulate when a person's diet is dominated by fast food, pastas, chips, cheeses, and crackers. Eliminating processed white flour products from your diet is one of the primary steps you can take when trying to lose weight. Replace these processed foods with whole grain foods made from whole wheat, spelt, millet and kamut. You should also make a commitment to include more fresh fruits and vegetables in your afternoon and evening meals, and when you sit to eat, eat your vegetables before you eat the rest of your meal. Vegetables not only contain valuable nutrients but they bind to fat (which is then passed through the body instead of being absorbed and stored) and they also provide fiber necessary for healthy bowel function.
Change number two: Do NOT cut back on protein. Diets that emphasize reducing daily protein intake may actually cause you to gain weight! This is because people tend to load up on simple carbohydrates (breads, pastas and starches) which increases insulin release and fat storage, causing the metabolism to slow down, rather than speed up--which is what you want and need if you're trying to lose weight. Quality protein such as soy, fish, lentils, and lean poultry should be incorporated into your daily diet, replacing fatty meats and processed foods. Check out the protein powders at your local health food store as well. Soy protein powders are excellent choices because they help to regulate your body's blood sugar levels and make you feel full for a longer period of time--which means you will eat less. If you are allergic to soy, there are vegetable and whey protein powders available as well.Try making a breakfast smoothie with protein powder, orange juice, a banana and a little blackstrap molasses, instead of having that calorie laden bagel with cream cheese
Change number three: The third tip is to recognize that all fats are not created equal. Fats get a lot of negative press but good fats do exist. Omega3 fatty acids help burn fat within the cells. Health-friendly fats can be found in cold water fish such as salmon, mackerel, and halibut. Other foods, like avocados and nuts and seeds, also contain these good fats. Adding up to 1 tablespoon of flaxseed oil to your diet each day is an option for those of you who don't like fish. Flaxseed oil can be found in the refrigerated section of your health food store (flaxseed oil should be kept refrigerated to avoid becoming rancid). The bad fats (butter, lard and hydrogenated oils like margarine) are found mainly in red meat, dairy products, poultry skin, and fried foods. If your meal requires using oil, try olive or canola oils instead (unsaturated fats). Check food labels too. Palm, coconut and peanut oils are highly saturated fats used in many processed food products.
Change number four: Steer clear of artificial sweeteners, unless you are diabetic or are on a sugar restricted diet for medical reasons. Doctors have reported toxic reactions (including headaches and even seizures) to aspartame, the primary ingredient in NutraSweet and studies have shown that sacchrine causes cancer in lab rats. More importantly, these sweeteners may actually increase your appetite because the body does need moderate amounts of sugar (glucose--a natural sugar-- is what keeps the brain powered up). Try these natural solutions instead: Honey, blackstrap molasses, rice bran syrup or fruit juice-sweetened products.
Change number five: Get moving. I am sure you are aware of the advantages of exercise in general--improved cardiovascular function, lower blood pressure, increased energy levels-- and its impact on weight loss. Find an exercise program that you like and then stick with it (even when it may seem you are making little progress). Start slowly or find a buddy to help keep you motivated. If you join a gym, take advantage of their personal trainers who will help personalize an exercise program specifically geared toward your fitness and weight loss goals.
today that patients often come into my office confused about which diet plan or product is best for them or which supplements will help them better mange their weight. In this article, I would like to offer some natural methods for acheving weight loss so that you can make an educated decision about what's best for you.
DIET AND LIFESTYLE CHANGES
