WEIGHT LOSS FOR ALL OF US--A BASIC PLAN
By Evan L. Lipkis MD
Did you know that humans are unhealthy prey? We aren't even fit to be eaten! We are eating so much sugar and addicting foods that obesity, sleep apnea, high blood pressure and diabetes are essentially epidemics.
So follow the THE 5 Bs and BANISH the weight!
BRAIN
Obesity is a disease! We need to know our enemy if we want to conquer it.
The brain (hypothalamus) gets inflamed with obesity and won't respond normally when you are full so it's "not in your head" but it really is in your head since your brain develops pathological changes. So please don't get down and start to blame yourself, ok? This disease is analogous to diabetes, high blood pressure or any other chronic disease. Let me give you an example.
The Biggest Loser contestants have been followed for 5-10 years after appearing on the program. The average weight upon starting was around 300 pounds and the average weight loss was nearly 100 pounds. Now, if we fast forward to 5-10 years, the average weight was 290 pounds. Even the most highly motivated people regain the weight, because this problem is a chronic disease that waxes and wanes. Passion is essentially battling chemistry.
OK, so weight loss is a chronic disease located in the brain. But the above contestants lost the weight, so why did they regain? There are likely many explanations.
The inflammation in the brain still existed so more calories were eventually consumed. The hypothalmus is the hunger center and it was adversely affected due to this inflammation. It didn't work well to turn down the hunger. Therefore, more hunger was experienced. This has actually been demonstrated by a clinical study performed in 2016.. Essentially the contestants battled the disease with passion and motivation. But eventially, the passion waned when the media frenzy died down and they began to gain the weight back because the chemistry took over. Genetics also plays a role as well.
Also, when you lose weight, metabolism slows. This has been known for years.
The contestants may have adopted a diet but not necessarily a lifestyle change. Weight loss requires a lifestyle change that you can accept and accomplish. It is not just a short term diet so that you can fit in your clothes, wow your friends or impress the media. Passion is important but adopting a lifestyle that you can follow is critical.
Now don't worry, there are reasonable ways to lose weight despite the conflicting chemistry. We just needed to get acquainted with the enemy. Ok, let's get started!
BEHAVIOR
When the stomach gets distended it releases leptin that causes fullness. Since obesity is a disease, the hunger center in the brain may not fully recognize this signal. Here are a few behavioral tips that may be helpful.
Be conscious while eating. Self awareness is critical because eating is almost a state of hypnosis or a trance. It's like driving a car or eating popcorn in a movie theater. Conversation during meals can lead one to shovel in the food without even realizing it. You can break this trance by doing more listening and by thinking about the food you eat. Treasuring the taste and being greatful about the meal may also increase the mindful state.
Eat slowly, give your stomach time to release that leptin. This process may take 20-30 minutes so you can rapidly devour a lot of food before your brain ever creates that sense of fullness.
Drink plenty of water before meals and distend the stomach! Small studies show that 2 glasses of water before each meal can result in a 10 pound weight loss.
Test out which foods help you feel full. Usually foods that are mainly fat or protein will help to create a sense of fullness. For instance, a handful of nuts or a little dark chocolate may help. Gloppy foods such as thick soups and the like may also be quite filling.
BITE
What is the best diet? There are many great ones but the Mediterranean diet is probably the best. This diet has been shown to help prevent cancer, reduce heart disease and to decrease dementia or mental decline. Can't beat that track record, right?
Insulin makes the body deposit fat so we gotta dampen the insulin response by decreasing carbs or choosing the right ones:
Eat vegetables. Potatoes, carrots, corn and beets, these are the veggies NOT to eat.
Eat fruits...best are apples, grapes, grapefruit and any berries as these fruits will produce less of an insulin response than other sweeter fruits.
Lessen the grains, rice, bread, pasta, chips, potatos and desserts.
If we added fish, whole grains and olive oil to the above foods, then we have the Mediterranean diet! This lifestyle change will not only help you lose weight but it improves your health too.
BRAWN
What's the best exercise? The one that you will do! Portion control is more important for weight loss than exercise but exercise is excellent at helping you maintain your weight. Additionally, working out can help improve mood, prevent cancer and reduce heart disease. Here are a few tips.
Make it fun. If you can regiment yourself to workout every morning, then I'm in awe. Most of us want exercise to be fun. We are more likely to exercise if we enjoy it. Walking with another person, playing sports and participating in group classes are just a few examples. Remember to stretch before and after an activity and remain well hydrated.
Another way is to incorporate exercise into your normal day. Take the stairs, park farther away and walk during part of your lunch break. Also, somebody needs to walk the dog. Picking up the poop might even be considered weight lifting!
Don't be a warrior and stay in the ballgame. If you are going to play basketball once a week, then you might be more likely to experience an injury than if you worked out more frequently.
Start slow and do a little exercise everyday or every other day and develop a habit. Guidelines say to get 180 minutes of exercise per week. The important point is just to get started. Exercise that is longer and slower is probably more effective for weight loss than shorter, high intensity workouts.
Watch TV BUT move during each commercial. That's 20 minutes of exercise every hour!. Cycle (a little floor device) stretch, lift light weights...all while your sitting on the couch!
BIOLOGICS
You'll get by with a little help from your friends and your friends are drugs. I mean prescription drugs not street drugs!. Why fight the battle of hunger? You don't get extra brownie points for doing that.
Use your resources. Drugs work and remember we are indeed treating a disease. Yes, I know...OMG it's a drug!
Have no fear, some of us drive a car, stuff our tummies, smoke anything, drink the booze, text till we drop, watch TV for hours and much more. Our medicines are FAR LESS risky.
Nearly every alternative or natural agent just is not proven to work. Green coffee bean is promising but more studies are needed.
Medicines approved for weight loss include phentermine, diethylpropion, Xenical, Belviq, Qsymia, Contrave and Saxenda. The first two listed are generics. Talk to your health care provider about prescribing a medicine, especially if you cannot lose weight or if you begin to regain weight after shedding the pounds. Technically, these agents are recommended if you are obese or if you are significantly overweight and have a cardiac risk factor (high cholesterol, high blood pressure, smoking, diabetes).
Let's wrap up and introduce a few more points.
Losing weight is a journey and not a goal. It is a lifestyle change and not a diet. It is a matter of developing good habits through repetition. Even getting regular sleep helps you lose weight. Weight Watchers remains one of the best ways to lose weight through the power of the group. Clinical studies verify this common method.
BE KIND TO YOUR BODY. DEVELOP NEW HABITS AND NO LONGER PUT DIESAL FUEL IN THE GAS ENGINE. Your car will never get home. It's the same deal with your body. The Mediterranean lifestyle is an excellent way to lose weight and improve your health.
Lowering your carbs is one of the most effective ways to lose weight.
Make exercise fun or at least incorporate it into your day.
Be accountable and report regularly to your dietician, healthcare provider or even a good friend.
Food is thy medicine, use it wisely and you can soon be fit to be eaten!
Consult with your healthcare provider about possibly using a medicine in addition to a healthy lifestyle if needed.
All The Best,
Evan
Evan L. Lipkis MD