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Weight Loss: It’s a Lifestyle, Not a Diet!
Stand in line at a local store and look at the person in front of you, then the person directly behind you. Statistically, one of you is obese. A growing epidemic in the US, obesity rates are increasing not only among adults but also among children. Miracle pills, hormone therapy, specialty shakes, and others have helped some people, but overall, we are a much sicker country than we were a generation ago. Examining healthy detox diets and brief lifestyle changes can help people who are classified as “obese” lose weight.
Obesity has various definitions, but the simplest way to define it is when your body weight is 20% above your ideal weight. Between 1980 and 2000, obesity rates in adults doubled. About 60 million adults, or 30% of the adult population, are now obese. Since 1980, overweight rates have doubled among children and tripled among teenagers. This is mostly due to poor diet and lack of exercise, which is contributing significantly to the onset of joint problems, diabetes and several other health problems. According to the American Academy of Child and Adolescent Psychiatry (AACAP), poor diet and lack of exercise are responsible for 300,000 deaths each year. That’s the equivalent of about three jumbo jets full of people crashing every day!
More than 50% of American adults do not get the recommended physical activity to provide health benefits. I hear this all the time: “Dr. Lawrence, I don’t have time to exercise”, or, “I don’t like to exercise” or “The weather outside is bad.” You can start by simply walking. Walk every day; Outside, inside, at the local department store or mall (don’t bring your wallet!). Walking can gradually turn into jogging. If you have bad knees, then try swimming or a water aerobics class. Weight loss occurs when fat cells shrink. During liposuction, fat cells are removed from one part of the body, only to find fat deposits in another part of the body. Therefore, the only way to achieve weight loss is to exercise and modify your diet.
A healthy diet is essential for weight loss. This doesn’t mean you have to starve yourself. Eating a large meal earlier in the day can help shed pounds. While sleeping, your metabolism slows down. Eating large meals late in the day leads to weight gain. Try to eat small meals. Research shows that only 25% of US adults eat five or more of the recommended servings of fruits and vegetables each day. More and more people are eating convenience, sugar-laden, processed foods that lack essential vitamins and minerals for health. Over a lifetime, it can lead to other serious health risks such as arthritis, joint replacements, asthma and other degenerative diseases.
Where should you start? Try to eliminate all sodas and sugary drinks from your diet. Replace them with organic juices and water. Start reading labels for hydrogenated oils, high fructose corn syrup, sucralose and other unhealthy ingredients. Eat 5-9 servings of fruits and vegetables daily. Below is the diet I’m recommending for you for three weeks, and as always, make sure to check with your doctor, nutritionist or chiropractor before starting to see if it’s right for you. It means that it is temporary.
Allowed foods: Chicken, seafood, eggs, butter, whole nuts (except peanuts), asparagus, cucumber, celery, green peas, onions, broccoli, lettuce, okra, carrots, etc., all salads, beans, all root vegetables including ginger, and low-sugar fruits, including all types of fruit, pears, green apples, unripe bananas, and grapefruit. Use high-quality oils such as olive, sunflower, canola, fish oil, flax oil, and borage oils in small amounts only when necessary. The spices are okay; Ginger and turmeric are highly anti-inflammatory.
Restricted foods: All grains, bread, pasta, cereals, rice, sweet fruits, juices, desserts, candy, cake, corn, potatoes, starches, chips and crackers, high fructose corn syrup and sugar. No alcohol. No carbs for three weeks.
Things to keep in mind: Make sure you drink enough water and prepare your meals. This can be done in conjunction with a healthy exercise program. When you’ve completed the three weeks, it’s still very important to eat less starch and refined sugars, as these items are particularly likely to contribute to weight gain.
Again, this is a guideline, and should be followed closely with your health care practitioner. It can be quite challenging, but you will see results. By being proactive now, you are insuring your most valuable asset: you! As the famous saying goes, “An ounce of prevention is worth a pound of cure.”
By: Dr. Chad Lawrence
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