All posts in Weight loss

Water for Weight Loss

Can water help as an intervention to weight loss? It can definitely help to reduce overall calorie consumption if it replaces high calorie beverages. It can also help by adding feelings of fullness, aiding in digestion, slightly increasing metabolism, or avenge feelings of thirst that can often be mistaken for hunger (9). More recently, a study aimed to discover if a pre-meal glass of water would be a successful intervention as part of a weight loss diet. The researchers found that the participants on a calorie restricted diet who drank +500 ml water before each meal lost more weight than those on the calorie restricted diet alone (10).

References:

  1. Clark MA, Lucett SC. (2010). NASM’s Essentials of Sports Performance Training. Baltimore, MD: Lippincott Williams & Wilkins.
  2. National Research Council. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.
  3. Insel PM, Ross D, McMahon K, et al. (2011). Nutrition (4th edition). Sudbury, MA: Jones and Bartlett.
  4. Jeukendrup A, Gleeson M. (2010). Sport Nutrition: An Introduction to Energy Production and Performance (2nd Edition). Champaign, IL: Human Kinetics.
  5. Gonzalez-Alonso J, Mora-Rodriguez R, Below PR, Coyle EF. (1997). Dehydration markedly impairs cardiovascular function in hyperthermic endurance athletes during exercise. Journal of Applied Physiology, 82(4), 1229-1236.
  6. Ogino Y, Kakeda T, Nakamura K, Saito S. (2013). Dehydration enhances pain-evoked activation in the human brain compared with rehydration. Anesthesia and Analgesia. Advanced online publication. doi:10.1213/ANE.0b013e3182a9b028.
  7. Kenefick RW, Hazzard MP, Mahood NV, Castellani JW. (2004). Thirst sensations and AVP responses at rest and during exercise-cold exposure. Medicine and Science in Sports and Exercise, 36, 1528-1534.
  8. O’Brien C. (2003, December). Hydration in cold environments. RTO HFM Specialists’ Meeting on “Maintaining Hydration: Issues, Guidelines, and Delivery.” The RTO Human Factors and Medicine Panel (HFM) Specialists’ Meeting. NATO Science and Technology Organization, Boston, MA. RTO-MP-HFM-086, 9.1-9.8.
  9. Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300-7.
  10. Boschmann, M. (2003) Water-induced thermogenesis. Journal of Clinical Endocrinology and Metabolism, 12(88), 6015-6019.

 

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Cellulite

The fastest way to look like you’ve toned muscle is to lose some pounds of fat. That’s because the closer you come to removing the lard that covers your butt, abs and thighs, the more defined every muscle becomes, making you look buff all over.

I’ve spent a lot of time helping patients lose that “last 10 pounds of flab”.  Using nutrition and exercise training methods I have shaped the bodies of athletes at all levels.

I help patients slash body fat—some down to single digit percentages. I love to sculpt muscles to help reduce cellulite.

Calculate Your Calories

When it comes to calories, I have a simple rule: I need to know the number of calories you burn a day. I do this with my Total Health System device. Once I know that number I can target your calorie intake. I’ll have you eat for your target body weight. Let’s say you weigh 175 pounds but would like to tip the scales at 150. You’ll adopt the calorie intake of a 150-pound woman or man.

The formula: I’ll teach you which exercises to perform for 1 – 3 hours a week, that’s 15-45 minutes a day depending on your schedule. I’ll even figure out your weight loss target date and suggest how many calories you should consume daily. You can divide those calories into however many meals you want—three, four, five, or six—as long as you don’t eat beyond your daily limit. You will not be hungry!

Eat by the Numbers

Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you’ll speed your results without feeling like you’re on a diet.

Protein
Protein is the raw material for muscle growth. It also helps extinguish your appetite and aids in fat loss.

The formula:Eat 1 gram for every pound of your target body weight. If you want to weigh 150 pounds, you’ll eat 150 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you’ll be eating from protein, multiply the number of grams by 4. In this case, that’s 600 calories.

Fat
The right dietary fat is good for your skin, brain, cell membranes, nervous system and helps replace bad fat, period. The right kind of fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.

The formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 150 pounds, that’d be 75 grams. And since 1 gram of fat has about 9 calories, that’s 675 calories from fat. This will be about 40 percent of your total calories.

Carbohydrates
I know carb-containing foods taste good. The right ones are rich in vitamins and minerals. So you don’t need to eliminate them altogether; you just need to make sure you don’t eat them in excess. I place a greater priority on protein and fat and leave the remainder of your calories for carbs.

The formula: Rather than calculating a formula here, I usually suggest a total of 75-100 grams of carbs for your allotted daily calories. Using the 150-pound example, that leaves you with 300 – 400 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram. We can divide your carb calories by four to determine how many grams of carbs you can eat.

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Weight Loss

I am a hands-on Doctor, teacher, and a writer. I am certified as a weight loss consultant, personal trainer (exercise specialist) & known for helping people with chronic pain.

I have experience on how to help you lose more weight than other people. It’s not a secret …

I know lots of people who go to Whole Foods, Costco, & Trader Joe’s that buy protein powder as part of a cleanse or there diet.  They don’t work as well as the one I recommend. The medical food protein powder I use has proven in clinical studies to make people lose more body fat weight than people who did NOT take this product. I know mine costs a little more but it’s reported in numerous professional journals to be better.

This means you lose fat pounds … but other people (on the exact same calories and
exercise as you) don’t lose nearly as many fat pounds (I don’t want you to lose precious lean  muscle).  My weight loss programs are drug-free and side-effect free.

This medical food powder I recommend is called UltraMeal and you can get the full details on how to order by clinking on the METAGENICS link on my home page.  

 

 

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Weightloss support (CandiBactin-BR® by Metagenics)

Support grows for the traditional Chinese herb berberine’s ability to maintain healthy weight. I continue to use Berberine because it helps reduce cholesterol and blood lipid levels.

I love to help people lose weight in a safe and natural way.  CandiBactin-BR® by Metagenics provides the formula of berberine I like to use. It’s also good to support a healthy immune system and elimination functions.

  • Supports a healthy intestinal environment.*
  • Encourages the body to purge unwanted compounds.*
  • Features 400 mg per serving of berberine hydrochloride derived from berberis species, along with premium extracts of coptis and Indian barberry roots.
  • Provides a proprietary extract of Chinese herbs that includes ginger, licorice, and rhubarb to harmonize the action of other herbs within the formula.

In a recent study obese subjects were given 500 mg of berberine orally three times per day for the course of twelve weeks. The results were perhaps surprising as they demonstrated only a moderate weight loss, but supported a healthy weight by other means: “berberine treatment produced a mild weight loss (average 5lb/subject) in obese human subjects. But more interestingly, the treatment significantly reduced blood lipid levels (23% decrease of triglyceride and 12.2% decrease of cholesterol levels) in human subjects” .

Order CandiBactin-BR® by Metagenics with Berberine to help prevent fat accumulation.

Hu, Y. et al. (2012) Lipid-Lowering Effect of Berberine in Human Subjects and Rats. Phytomedicine. doi:10.1016/j.phymed.2012.05.009

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The Paleo Diet

Many of my patient’s continue to refer to the Paleo Diet it as the “caveman diet,” but I prefer the “ancestral diet.” The Paleo diet is pretty simple: eat meat, vegetables and seasonal fruit. Avoid bread, pasta, rice, corn and refined sugar because these were foods our body was not meant to eat.

Reconnection

The Paleo diet is an opportunity for clients to reconnect to a more natural diet. But how do you tell a patient who has tried 10 different diets and failed at all of them that if they just try this Paleo food list and start making some lifestyle changes for 30 days, they will feel better? No one in their right mind would believe that. They hope that is true, but a much larger part of who they are definitely wouldn’t believe that this (Paleo) is going to work.

Begin by explaining what the diet actually is. Read more: http://www.dcpracticeinsights.com/mpacms/dc/pi/article.php?id=56433&aoid=dcpinu_20130416_ulan

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Reduce body weight and body fat levels

… with daily supplements of Conjugated linoleic acid (CLA).

In this study, twelve weeks of daily supplementation with Conjugated linoleic acid (CLA) produced an average 0.7 kg decrease in body weight and an average decrease in total body fat of 0.6 kg. The results were published in the journal Nutrition.

CLA is a fatty acid naturally present in meat and dairy products. Due to changes in the Western diet, average intake of CLA has fallen; if the fat is removed from a dairy product to make a low-fat version that will be acceptable to consumers, CLA is removed along with it.

The dose is 3-4 g/d for 12 weeks. I measure body weight, body fat mass, fat percentage, and hydration levels using the Total Health System.  I recommend the Metagenics & Xymogen brand CLA.  Along with taking CLA for weight loss, I teach my clients which exercises to strat doing to improve posture, strength, and mobility. There are no adverse effects from taking CLA alone.

Nutrition Feb 2012

 

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Weight Loss & Weight Maintenance

I have a lot of clients that desire weight loss and I never give up on trying to help clients be successful in weight loss.

I have clients schedule to come in specifically to address this issue. I obtain information like current medications, weight, height, and body composition analysis (body fat, lean muscle mass, water hydration). I provide individualized options for weight loss. The current top 5 weight loss methods include: diet, exercise, behavioral modification, drugs, and surgery. I use diet, exercise, and behavioral modification as my main ingredients for any weight-loss program. I am big on teaching clients which exercises are best for them to burn off the most calories in the least amounty of time. We often start with a 30 minute walking program and move forward from there. If time is an issue then breaking exercise up into 10- to 15-minute increments, 2-3 times daily can be as effective as 30 minutes all at once. But you cannot exercise your way out of a bad diet. Each person gets a personalized diet plan.

I now offer an on-line computerized help program that allows you and I to interact for more effective weight loss. If you are interested in this very effective weight management program please call my office at 310-370-4511.

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Green tea helps weight management

The Journal of Nutrition, Health & Aging reports that three cups of green tea per day may help elderly people with metabolic syndrome lose weight.

Scientists from the Pontifical Catholic University of Rio Grande do Sul (PUCRS) report that green tea consumption was linked to an average loss of 1.2 kg (2.6 lbs) over a 60-day period and a reduction in waist circumference of about 2 cm (0.8 in).

The potential benefits of green tea may be related to the ability of the polyphenols in the beverage to increase thermogenesis or via an alternate mechanism of appetite suppression.

Other benefits of green tea include reducing the risk of Alzheimer’s and improving cardiovascular and oral health.

The new study involved elderly people with metabolic syndrome (MetS). MetS refers to a cluster of conditions, including high blood pressure, raised blood sugar level, excess body fat around the waist or low HDL (the “good” cholesterol) and increased blood triglycerides—all of which are known to significantly increase the risk for heart disease, stroke and diabetes.

Forty-five elderly people with MetS were randomly assigned to one of two groups: The first group was required to consume three cups of green tea per day made from 1.0 g sachets, and the other group was instructed not to make changes to their lifestyle.

After 60 days of intervention, the researchers report that the green tea group displayed “statistically significant weight loss” from an average of 71.5 kg (157.6 lbs) at the start of the study to 70.3 kg (154.9 lbs) at the end. No significant changes were observed in the control group.

In addition, both groups displayed significant decreases in BMI and waist circumference, but the decreases were greater in the green tea group, the researchers said.

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Modern Day Paleo – use functional food

What is functional food? It is MACRONUTRIENTS (protein/carbs/fats). It is MICRO-NUTRIENTS (vitamins & minerals) that are researched, manufactured at a Pharmaceutical grade and are administered to the patient at a therapeutic level at the same time clients start the Paleo diet.
What ALL that means is:
The right type and amount of proteins/carbs/fats along with the proper supplements that your body needs to work properly.
It is “Bio-Available” which means that the Functional Food is readily absorbed and digested by your body. Your body doesn’t have to “work” to get the nutrients – it’s like “medicine” in the fact that it goes right into the system and gives the body what it needs.
When that happens – your body is finally getting what it needs to function properly -cravings go away!
You start feeling so much better and you naturally start making healthier food choices!
I use the line of Metagenics, Xymogen & Standard Process functional foods while my patients get acquinted with the Paleo diet.

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Vitamin D for older women

Older women with low levels of vitamin D, may be more likely to gain weight, a new study indicates.

Researchers from the Kaiser Permanente Center for Health Research in Portland, OR said their findings are significant since most women aged 65 and older do not have enough vitamin D in their blood.

The researchers followed more than 4,600 women aged 65 and older over the course of nearly five years. The study found the women with low levels of vitamin D gained about two more pounds during that time than those with normal levels of the vitamin.

Low levels of vitamin D were found in 78% of the women. These women generally weighed several pounds more to begin with. In the group of women that did gain weight, those with insufficient vitamin D levels gained 18.5 pounds over five years. In comparison, the women with normal vitamin D levels gained 16.4 pounds during that time frame.

The author said “Nearly 80% of women in our study had insufficient levels of vitamin D”. Older women may need higher doses of vitamin D to keep their bones strong and prevent fractures.

Journal of Women’s Health.

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