Weight loss strategies

1. Weight Loss 101strategies to lose weight Dr. Michael Corsilles Naturopathic Physician Eastside Primary Care & Wellness

2. Obesity is a world wide epidemic Obesity is a challenging medical condition that continues to plague our society. Americans across all age groups, genders and races are getting fatter. If the trend continues, 75% of U.S. adults will be overweight by the year 2015!

3. Obesity related health problems If pounds are shed, a number of health issues improve or even resolve. Hypertension Cholesterol Diabetes and many other health conditions will improve when weight gets under control.

4. Weight & Height: BMI The most common measure of obesity is the Body Mass Index (BMI). The higher your BMI, the higher the risk of disease. BMI Classification Normal <25 Overweight 25.0 - 29.9 Obesity >30

5. Waist Circumference In addition to measuring BMI, waist circumference should be measured to assess abdominal obesity.

6. Why Do Diets Fail? It’s not just about Will Power & Appetite Control. Mind vs Food: food will win! Hypothalamus running our cravings: controls temp, metabolism, sex drive, hunger, thirst, sleep.

7. Do what you can to support the chemicals related to food Foods are like drugs – they affect chemicals in our body Eat food, get a chemical reaction Hunger and Satiety chemicals…

8. Leptin: the satiety hormone Leptin is a hormone secreted by stored fat. If Leptin is stimulated, hunger gets shut off and stimulates the body to burn calories. BUT, we can override Leptin by our Pleasure Center. Most obese people have high leptin levels (a lot of fat) but they become resistant to Leptin How to stimulate Leptin? Exercise, lose weight, and you respond better to leptin, making you feel full.

9. Ghrelin: The hunger hormone The stomach releases this hormone when it’s empty. If you’re dieting, Ghrelin increases, giving more signal to eat

10. Satiety Simple sugars: quickly absorbed Complex carbs & Fiber: Take longer to digest Protein: If you’re inactive and there’s no need to bulk muscle, it’s stored as fat. Fat: Bad fats. Inflammation contributes to obesity!

11. Satiety Strategies: Snacks Healthy snacks makes you feel full (Leptin) High fructose corn syrup doesn’t fill you up so the body will want to keep eating. Refined sugars cause your liver to be overwhelmed by fructose which will cause liver to make inflammatory substances.

12. Satiety: CCK Senses fat in stomach and tells brain the body is full. Leptin is a long-term indicator of satiety while CCK is a short-term one. High saturated fats make CCK less effective.

13. Satiety tips CCK stimulation and Ghrelin reduction take about 30 minutes to work, so eat small snack before a meal. Complex Carbs/Fiber slows digestion and increases satiety. Be last one to finish at table Eat in small portions, use small serving containers.

14. Inflammation Food allergies/sensitivities, bacteria, toxins all incite inflammation and causes immune response which worsen inflammation. Inflammation interrupts glucose getting to vital parts like brain – so brain tells you to eat more which starts the whole cycle again.

15. Stress & Obesity Bigger bellies indicate more levels of chronic stress. The bigger the belly, the higher the stress. Inflammation occurs in small intestine and omentum, but in liver (where most inflammation occurs especially from fructose) is where what gets decided to get stored as fat. Fatty livers are on the rise!

16. 2 kinds of Stress Type 1: Acute stress (Fight or flight response): This can be a good stress. Exercise and lose weight. Type 2: Chronic stress: Conserve energy, slow down metabolism in chronic stress. Under stress, we release cortisolwhich is good short term (fight or flight). But if cortisol is around long term, omentum binds to cortisol. This uptake of cortisol messes w/insulin, making omentum insulin resistant and causing liver to receive more fat from omentum, causing more inflammation.

17. The Stress Cycle

18. Brain chemicals influence our eating NE: fight or flight Serotonin: makes you feel good (SSRI) Dopamine: Pleasure-Reward system, sensitive to addictions

19. Cravings: Too bad we don’t crave celery

20. Satisfy cravings Foods that give immediate rush of serotonin: sugar stims serotonin release. We eat these foods to avoid the lows (just like drug addicts!) Better brain foods: omegas, tryptophan (turkey, chicken, dark chocolate). Sleep Sex Stress reduction

21. More basic lifestyle tips for a healthier life…

22. Tip 1: Drink plenty of water People sometimes confuse thirst with hunger. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank less.

23. Tip 2: Careful nighttime snacks. Mindless eating occurs most after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

24. Tip 3: Enjoy your favorite foods. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods — the key is moderation.

25. Tip 4: Eat several mini-meals If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. Snacking increases satiety.

26. Tip 5: Eat protein at every meal. Protein is the ultimate fill-me-up food — it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning.

27. Tip 6: Nuts (protein) Nuts may be high in fat, but it’s the good kind. They are also rich in protein and fiber, which can help stabilize blood sugar. Studies show small amounts of this favorite food can control hunger without causing weight gain.

28. Tip 7: check Vitamin D levels Vitamin D and Weight Gain After menopause, most women gain weight until they reach their mid 60s. There is evidence that taking vitamin D may slow that weight gain. In one study, women who were not getting enough at the start were less likely to gain weight and more likely to maintain their weight or even lose weight as a result of taking the supplement.

29. Tip 8: Caffeine Coffee only falls in the “bad” category when you mix in cream, sugar, or flavored syrups. If you drink it black, you get a metabolism boost without added fat and calories. One study indicates the caffeine in two cups of coffee may cause a 145-pound woman to burn 50 extra calories over 4 hours.

30. Tip 9: Drink More Water The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank less.

31. A few of the Diets…

32. The Atkins Diet The Atkins diet is based on the theory that overweight people eat too many carbohydrates. Our bodies burn both fat and carbs for energy, but carbs are used first. By drastically reducing carbs and eating more protein and fat, our bodies naturally lose weight by burning stored body fat more efficiently.

33. The Atkins diet at a glance: Sets few limits on the amount of food you eat but instead severely restricts the kinds of food allowed on your plate: no refined sugar, milk, white rice, or white flour Allows you to eat foods traditionally regarded as "rich": meat, eggs, cheese, and more On the Atkins diet, you're eating almost pure protein and fat. You can consume red meat, fish (including shellfish), fowl, and regular cheese (not "diet" cheese, cheese spreads, or whey cheeses). You can cook with butter, have mayo with your tuna, and put olive oil on your salads. The diet does allow for adding fruits, vegetables, and whole-grain foods after the two-week induction period.

34. Southbeach Diet The difference with Southbeach & Atkins: Fats. The South Beach Diet bans unhealthy fats but strongly promotes healthy ones. Carbs. The South Beach Diet doesn't count grams of carbs. The Atkins diet seeks to change a person from a sugar-burning machine into a fat-burning machine. The South Beach diet looks at how much sugar is in a carb. Low-sugar carbs (those with low glycemic index) are good.

35. HCG Using HCG for obesity was first discovered by British Physician, Dr. Albert Simeons in the 1950s. Dr. Simeons noticed several important factors including the lack of symptoms one would expect from a patient on a very low calorie diet. His patients had no headaches, weakness, or irritability as long as the low calorie diet was combined with HCG. Throughout his research, Dr. Simeons noted how patients lost significant amounts of weight while their bodies reshaped naturally- without exercise, and without effort.

36. HCG HCG weight loss comes directly from adipose fat tissue rather than lean muscle. So, the weight lost comes directly from unhealthy fat and does not strip the body of much needed muscle, vitamins or minerals essential to maintain good health. For this reason, HCG dieters report a feeling and appearance of good health. As a result, you lessen health risks associated with obesity.

37. HCG DIET IN A NUTSHELL Can lose 40 pounds in 40 days 500 calories a day No heavy exercise Daily HCG in one of two forms: prescription under-the-tongue drops or injections

38. HCG diet Days 1 and 2 Take the HCG injection first thing in the morning. Eat as often as you like throughout the day. This will increase your body’s fat storage to prepare you for the 500 calorie per day limit on days 3 – 42 Drink 1 gallon of bottle spring water throughout the day. Days 3 – 40 Weigh yourself in the morning when you wake up without clothing and after you have emptied your bladder. Take the HCG injection first thing in the morning. Drink 1 gallon of bottle spring water/tea/coffee throughout the day. You may only eat things on the HCG Shot Phase diet list. Your caloric intake should not exceed 500 calories per day, which consists of protein, vegetable and fruit. Days 41 – 42 Continue to follow the diet on days 41-42 because the HCG will remain in your system for up to 2 days.

39. What you eat Breakfast As much coffee or tea as you want Stevia (the only sweetener allowed) One tablespoon of milk per day. Lunch: 100 grams (3.5 ounces) of veal, beef, boneless chicken breast, fresh white fish, lobster, crab or shrimp. 2 cups of one of the following: spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, radishes, cucumbers, asparagus or cabbage. It's OK to eat more than 2 cups. 1 breadstick or 1 piece of Melba toast 1 apple or orange, or a handful of strawberries or ½ a grapefruit. Dinner: Choose again from the same four groups as lunch.

40. HCG Diet tips Liquids: Bottled water (no tap water) Black coffee (no cream or sugar), 1 tbsp milk/day allowed Green tea, Wu-long tea, Chamomile tea Breakfast: Drink plenty of tea and bottled water. You may have fruit for breakfast and have the second fruit any time throughout the day. Only 2 fruit servings per day. Lunch and Dinner: Eat 100 grams, 3.5 oz., of protein (size of the palm of the hand) Use organic cooking spray or coconut oil (do not use butter or margarine) Vegetables can be eaten raw, steamed, grilled

41. Sample Day: Total Calories 443 Breakfast 1/2 grapefruit 8 oz Green Tea (45 Calories) Snack 4 Grissini Breadsticks 8 oz Wu Long Tea (43 Calories) Lunch 3.5 oz Grilled Chicken Spinach salad topped with purple onions and tomatoes (163 Calories) Snack 1/2 Apple (32 Calories) Dinner 3.5 oz Ground Beef Shredded Cabbage (160 Calories)

42. What you eat Beef 3.5 ounces/100 grams Lean Ground Beef 97/3 = 150 calories Cube Steak = 160 calories Sirloin Tip Steak = 130 calories Top Round Steak = 166 calories Veal = 110 calories Veal Chop = 117 calories Chicken 3.5 ounces /100 grams Chicken Breast = 87 calories Seafood 3.5 ounces/100 grams Cod = 83 calories Crab Meat = 100 calories Flounder = 90 calories Halibut = 110 calories Lobster = 98 calories Red Snapper = 110 calories Shrimp = 110 calories Tilapia = 94 calories Lemon Sole =116 calories Monk Fish = 96 calories Vegetables 3.5 ounces/100 grams Asparagus = 3 cal Broccoli =34 calories Celery = 15 cal Cabbage = 24 calories Cauliflower = 22 calories Cucumber = 12 calories Lettuce all varieties = 20 calories Red Radishes = 12 calories Spinach raw = 20 calories Spinach frozen = 23 calories Tomato = 20 calories Fruit average 76.5 calories Apple (s) = 55 caloriesApple (m) = 72 caloriesApple (l) = 110 caloriesNavel Orange = 69 caloriesFlorida Orange = 65 caloriesStrawberries 12 (l) = 72 caloriesStrawberries 20( m) = 80 caloriesPink California Grapefruit = 92 caloriesPink Florida Grapefruit = 74 calories Bread 3.5 ounces or 100 grams Grissini Bread stick = 12 caloriesMelba Toast = 12 calories

43. After the shots The diet lays out a maintenance plan for 6 weeks after discontinuing HCG. The do's and don'ts are similar to the 500-calorie diet: no starches (bread, pasta, rice) no sugars (including artificial sweeteners), About 1,500 calories daily consisting mainly of fruit, vegetables, fish and chicken.

44. Make the most of the HCG program Stress reduction: better sleep, adrenal supplements (cortisol). Belly fat = chronic stress. Learn to eat better without thinking about it, calorie counting, etc. It’s ok to eat the bad foods but always in moderation. Relying on these foods, contributes to inflammation and reliance. To maintain weight, you must change your lifestyle!!