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If you
always do what you have always done, you always get what
you always got! So why are so many people still drawn to
fad diets and quick fixes that are not only unhealthy
but unsustainable? The majority of people who approach
me about weight loss are looking for that miracle pill
or super diet. I don’t use a “diet” per se. As you
will see below, excess fat stems from a complex range of
factors including hormone imbalances, poor nutrition,
stress and even sleeping patterns. My weight loss
programs as based on each individual’s health history,
lifestyle, behavior patterns and existing nutritional
knowledge. It includes appropriate natural supplements,
extensive nutritional education, and an exercise
program. Below I will highlight some key considerations
for those thinking about weight loss.
Any good
weight loss program must take our hormone imbalances
into consideration. Insulin, in particular, is the
major fat-storage hormone. If insulin levels are high
the message to our body is STORE FAT. Chronically high
levels of insulin are more common that we might think.
This often precedes the onset of diabetes. The most
common contributors to high insulin are refined
carbohydrates, poor fiber intake and chronic stress.
Many of
us don’t associate good sleep with weight control.
However, human growth hormone, released during our
deepest stage of sleep, sends a strong signal to the
body to repair and mend and to release stored fat for
energy. Poor sleep patterns must be addressed as part
of any weight loss program.
Further
on the subject of hormones, the functioning of our
thyroid gland is critical. It controls our metabolic
rate. Many adults, especially menopausal women, have
poorly functioning thyroid glands that may not be
detected in ordinary blood tests. This is often revealed
by a simple body temperature test done by most
naturopathic doctors. A ‘sluggish’ thyroid will slow
down your metabolism. Weight gain can also sometimes be
related to more serious medical issues such as
polycystic ovaries and Cushing’s syndrome. All of the
above health issues should be ruled out in those with
chronic weight problems.
Now let
us talk about food. Are carbohydrates really so evil?
Yes and no. Good carbohydrates from whole grains,
fruits and vegetables are invaluable to our health.
Firstly, they provide us with fiber. The decline in
fiber consumption in North America has correlated with
an alarming rise in colon cancer. High protein fad
diets may accelerate this problem. Did you know that
the brain’s primary food source is carbohydrates? If
deprived of enough brain food your body will compensate
by shuttling necessary sugar away from the rest of the
body’s cells to the brain. In a round about way this
occurs by developing something called insulin resistance
(chronically high levels of insulin). Again, this
contributes significantly to fat storage.
On the
other hand, refined carbohydrates definitely cause
weight gain. In my experience the overwhelming majority
of carbohydrates most people eat are refined. These
breads, pastas, pastries, crackers and other flour based
products have very little fiber. Read the label. If
the serving size has less than 8 grams of fiber it’s
probably not a good choice. You should have at least 30
grams of fiber daily. Oatmeal is a great source of
fiber. There are other wonderful whole grains such as
quinoa, amaranth and millet that many people are not
aware of. Without fiber, carbohydrates enter the blood
much too quickly. This leads to a quick rise in blood
sugar and spike of insulin to follow. As explained
earlier, insulin causes fat storage.
What
about proteins? Proteins stimulate a hormone called
glucagon which tells the body to burn fat. However,
this does not mean everyone should be consuming large
amounts of proteins. Everything must be done in
moderation. A high protein intake means a low fiber
intake. Low fiber intake is linked to colon cancer,
estrogen excess, and other health problems. Long term
ingestion of high proteins, especially animal proteins,
will increase ones risk of heart disease. Animal
products are acidic and cancer thrives in acidity.
While they are fine in moderation, try introducing more
beans, nuts and seeds into your diet. They have fiber
and healthy fats not found in animal products. For the
majority of people I feel high protein diets are
dangerous in the long run, especially in the absence of
good nutritional knowledge.
And then
there are fats, the most vilified of all. This is a
complex topic. Essentially, the problem with fats stems
from our over consumption of rancid poor quality fats
(commercial salad dressings) and toxic fats
(margarines). On the other hand, most of us are highly
deficient in important essential fatty acids that have
far reaching health benefits including their ability to
help our body burn fats. These essential fatty acids
can be found in non-farmed salmon, flaxseeds, Brazil
nuts, walnuts and pumpkin seeds.
The
importance of exercise and muscle mass cannot be
overemphasized. Did you know that one pound of muscle
tissue can burn 50 or more calories daily? Many fad
diets cause a loss of muscle and fat. In the long run
this contributes to the common trend of gaining more
weight back on. Doing 20 minutes of light weight
training prior to cardiovascular exercise will be much
more beneficial than aerobics alone.
Did you
know stress can cause weight gain? Many things are
stressful to our body from emotional stress to lack of
food nutrients to starving (low calorie diets). Stress
causes the body to increase its production of the
hormone CORTISOL. Cortisol, if chronically raised, puts
the body in a state of catabolism. This causes the
breakdown of muscle, and therefore decreases our calorie
burning capacity. Stress also leads to the production
of insulin. We already know that chronically raised
insulin levels signal the body to store fat.
So what
is a sensible weight loss program? Firstly, it should
include a personalized health evaluation. Following
this your body should be supported in order to rebalance
hormones and support organ systems, such as your
thyroid, that have contributed to weight gain. Secondly,
it should incorporate education about healthy eating.
This should not entail obsessive calorie counting and
scales, especially in a society where eating disorders
are rising. Avoid diets focusing on purchased meal
plans rather than education about food preparation. Be
cautious with any diets that emphasize one particular
food group at the expense of all others. Diet often
implies a short term change of eating habits. Learn to
eat well and protect your body from the detrimental
stresses of dieting. If you are overly concerned with
finding a weight loss pill or tea you may not be ready
to make the necessary lifestyle changes for safe weight
loss.
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