TNT #5 – Personal reflections on “Keep(ing) the weight off - for good.

TNT #5 – Personal reflections  on “Keep(ing) the weight off - for good.”

Just as I started to think about what to include in the final article in my series of weight loss mini-articles - I read this excellent "Post from THE DOCTORS" in the Health Start Section of USA Weekend-http://www.usaweekend.com/article/20120810/HEALTH01/308100011/Keep-weight-off-good-

Abstract and musings of how to  “Keep the weight off for good”

1. Stick to a low GI diet (GI=GlycemicIndex) means limiting foods like sugars and low fiber white starches that quickly elevate blood sugar and eating meals with whole grains, fiber, protein and healthy fats.  The Mediterranean diet rich in beans, non-starchy vegetables, lean protein, whole grains and healthy fats like olive oil, which is a low GI diet, is my maintenance diet.

2. Keep working out – “Successful weight losers exercised an hour a day. Break it up if you need to. “   Physical activity is the key to metabolism and maintaining your muscles. Aim for at least five hours a week including some strength training and stretching as well as aerobic activity you enjoy. If you have to cut back on activity due to schedule, injury or illness just gradually work back without guilt.  Keep diversifying your routine or challenge yourself with races/events to maintain enthusiasm. An occasional new activity or hour with a personal trainer can be very motivational.

3. Track your weight and daily food intake.   Personally, I only keep track of my weight a once a week and a have a five-pound target weight range. If I’m at the higher end of my desired range I reduce intake of alcohol, deserts and my portion sizes. If I’m in the lower end of the range – typically when I am working out longer I typically don’t restrict my portion sizes and allow healthy treats after meals.

4. Remember why you want to stay slim – “Take a minute everyday to remind yourself” why you want to maintain a healthy – I look better, I feel healthier, I have more energy and less pain…I’m less cranky and handle stress better.

5. Enlist the help of family and friends. Be specific about what you need to say to keep on track …ask (that) they don’t offer you trigger foods.

Personal evaluation of The Beauty Detox Solution.

(ISBN 13:978-0-373-89232-7: Snyder, K, 2011)

Personal evaluation of The Beauty Detox Solution 

Abstract. This non-calorie counting diet appears to cleans body through combined process of high-alkaline foods, food pairing, eating light to heavy, drinking water in-between meals, use of digestive enzymes and probiotics which will concurrently provide weight – probably with concurrent muscle mass reduction because of food combining restrictions.

Pros:

1.     Likely lower total calorie diet without calorie counting.

2.     Cleans you out! Expect numerous bowel movements with this detox approach  to eating which is likely helpful in the early stages of weight loss due to its "desludge" colon-cleaning effect, particularly if adding digestive enzymes and probiotics.

3.     Feel lighter! I also personally “felt” that one of the diets best tenets was the progression of eating light to heaving – starting with vegetables, then adding more “complex” starches, oils and/or meats – rather than starting with heavier foods first and ending with high sugar foods like fruits.

Cons I experienced:

1.     Always hungry due to low fat and protein. By design this diet requires a lot of diet planning and encourages simple eating – which for me is very difficult due to high energy needs and desire to consume moderate amounts of a variety of foods.

2.     Complicated and restrictive.  For this diet to work you must commit to the “Food pairing cheat sheet” on page 48 which requires you to never mix different starches, never mix different protein, almost always eat fruit by itself and minimizes/excludes all dairy products. While you can eat organic meats – you can’t enjoy most pastas, pizza or rice dishes that mix meat and starches. This excludes most traditional “combination foods” that are not Vegan.

3.     Anemia: A week after I started the diet, combined with typical monthly flow, I felt extremely exhausted and unmotivated – consistent with previous experiences of anemia when I follow a Vegan diet. While I do believe either increased intake of an iron-rich supplement and/or highly absorbed iron rich foods (particularly beef) during periods of blood loss can prevent or minimize anemia – there is no question that some individuals will struggle with the lower iron content of the diet and possibly also lower intake of zinc and B12 if no animal foods are consumed.

4.     Expensive!  Unless you primarily eat produce from your garden, particularly if you buy all recommended supplements, this diet may be expensive and time consuming.

I did not test recommended magnesium oxide supplement or colonic treatments; would have definitely lost a lot of weight if I could have stayed on the diet.

Bottom line.  Short-term use for colon cleansing very likely to be helpful for most people on a periodic basis, particularly after holidays, travel or regular consumption of “heavy meals.” Long-term use will likely to result in weight loss, loss of muscle mass, and anemia due to restrictive diet tenets that is not recommended for athletes, pregnant and lactating women and growing teens.

TNT #4: Dr. D’s Top 10 Strategies Losing BODY FAT (not just cutting calories)

Quick protein shake+ ice

I’ve worked with people from all walks of life even triathletes struggle to lose weight particularly body fat while attempting to gain or at least maintain their lean muscle mass. While I really believe in the Weight Watchers (http://www.healthyweightforum.org/eng/diets/free-weight-watchers/plan.asp: 26 points) works to lose body weight, I’ve consistently found that losing body FAT takes more than calorie restriction. It requires combined approach of exercise and specific "lean body weight strategies." These strategies work to maintain lean body mass (muscle) and limit body fat once you've reached your ideal weight range as well.

Dr D’s top 10 strategies to lose body fat

o     EAT BREAKFAST DAILY to stop your body from munching your muscle mass.  I typically aim for 10 grams of protein and at least 3 grams of dietary fiber with a few grams of fat (i.e. 1/2 cup high fiber cereal with 1 cup 1% milk), but adding a scoop of a protein powder with ice and either 6 oz of juice or your favorite milk drink it fast and easy.

o     EAT 4-6X EACH DAY (not just one or two big meals = 1200-1500 kcals/d) but several smaller meals ideally with at least 10 grams of protein per meal/snack and at least one snack - every 3-4 hours. 

o     EXERCISE 5x A WEEK ideally burning 2000 calories/week with at least 2x10 minutes of serious strength training and 2x10 minutes of stretching each week. Aim for exercising every 36 hours and do at least one bout of moderate exercise a week that is longer than an hour each week (hiking, walking, Zumba class followed by Yoga class) to burn more body fat.  If you truly want to build muscle then make sure you consume 10-15g of protein 30 minutes before and ideally within 30 minutes after each workout. This is as simple as a glass of milk, a high-protein bar, a whey protein drink or just eating a meal with an egg or a few ounces of meat/fish within 2 hours of exercise.

o     CUT THE CARBS - particularly refined high-glycemic index foods like sugars, white bread, and white rice using (a more Zone, Atkins or Paleo diet approach) with only 3 servings of whole grains and 1 serving of fruit/day (per 1200 calories). For athletes, this may mean consuming significantly less sport gels, GUs and not drinking your calories with sodas, juice or even gatorade (except on long bike rides and races) AND substituting a protein powder, higher protein/fiber bars or a lot of low-fat dairy instead of the higher carbohydrate foods were used to doing.

o     EAT MORE FIBER, BEANS AND HEALTHY FATS.  Regularly eat avocado, nuts, and salmon. Add flax, seeds and an omega-3 supplement. These foods help keep you full and decrease your appetite for hours.

o     SLEEP MORE.  Statistically, those who sleep more weight less, probably because their body is less stressed, and more able to produce the chemicals used by the body to decrease appetite and maintain blood sugar. 

o     LIMIT ALCOHOL to no more than two drinks/WEEK: Alcohol truly screws up weight loss and adds to abdominal fat. If you cut back on only one "not-so-healthy" item that you currently consume in excess this may be your best choice.

o     TAKE 10 DEEP BELLY BREATHS twice a day. Breathing in deep from your lower diaphragm and exhaling all the air in your lungs helps force more oxygen into your body and clear excess carbon dioxide. Yoga, Pilates and intense workouts also help your body get more O2. More oxygen helps you burn more fat.

o     GET USED TO SMALLER PORTIONS of starches, proteins and treats.  How? Use a half cup measuring cup for a serving everything except vegetables; eat raw vegetables, salad and higher fiber foods slowly with water before the rest of your food slowly; chew and truly savor every bite; make sure you eat protein and fat/fiber at every meal; drink water or non-caffeinated teas to help you feel full before, during and after meals.

o     ALLOW YOURSELF SMALLER PORTIONS OF FAVORITE FOODS - so you don't feel like you are sacrificing too much and then sabotage yourself later.

Next: Do you really need a weight loss supplement?