Win the Weight War


How can I lose weight, and keep it off?

The solution begins with what you eat!


Unless you are a super athlete you can’t exercise your way out of a weight problem.

We need to eat plant-based whole foods that are high in fiber and water, and low in caloric density.


BEWARE the “dry” fiber foods, such as dried fruit, nuts and seeds, bread and pasta!  These together with non-fiber foods should make up no more than 25% of your diet.  They have a high caloric density!


Be sure to specifically work through our first three sessions:

Fill up with Fiber

Be Like the Blues Zones

Fine Tune your Life


You might want to work through Dr. Greger’s series on weight loss!


You might find Dr. Greger’s book, How Not to Diet very helpful!


You can see a sample of what he covers in his YouTube presentation.


You can also search Weight Loss on NutritionFacts.org for many helpful videos.


Here are some other helpful videos:







More To Watch










To Read


Will obesity reverse the life-span gains made over decades of health triumphs? 

Caloric Density is key.

Beans for Weight Loss


You might also want to look at the web site, Slim by Design and consider their book.


What if you are not losing weight? 


You are following all the recommendations, but the pounds are still there?


Are the “dry” fiber foods, such as dried fruit, nuts and seeds, bread and pasta together with non-fiber foods  making up no more than 25% of your diet? 

For about 90% of people who are overweight, a plant-based diet, over time, will help them move toward an optimal weight.  A healthy weight loss is about ½ to 2 pounds a week, sometimes more initially, if you have a lot to lose.  Remember that you didn’t put the weight on overnight, so you shouldn’t expect to take it off rapidly.

If you are doing everything we suggested, having eliminated the animal products and added oils, and you are not losing weight, there are some other things to consider.


Read Not Losing Weight?


Try the apple challenge! Eat an apple (pears or bananas work too) 20-30 minutes before each meal.



Here is what Dr. Wayne Dysinger from CHIP wrote:

If you are having a hard time “keeping on track”:

1) you're actually not alone...you may feel like you're the only one with this depth and level of struggle, but in reality much of America struggles mightily

2) go for a small win...it sounds like you're trying to conquer all...I know CHIP does set you up for that, but if that's not coming then go for a smaller piece...choose just one piece of junk food and work on eliminating that

3) remember that the most addicting substances are white sugar and white flour...trying to stay away from those will give you the most bang for your buck

4) there are food addict groups out there OA (Overeater's Anonymous) and CEA (Compulsive Eaters Anonymous)...there may be some value in touching bases with those groups


If you are doing everything “right”:

1)Look at total food volume – ie, calories.  Some people just need to drop calories. 

2)Look at grain products – some people need to drop more in the way of grain products, even if they are “whole grain” products

3) Ensure that there is no a metabolic issue involved (ie, hypothyroid, PCOS, etc.)

4)  Ensure that you’re ok psychologically/emotionally – sometimes stress/anxiety/depression needs to be addressed before pounds start moving off.

Another consideration is food addictions or compulsive overeating.


Scholarly Articles

Effect of clothing weight on body weight

How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative

Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial    

BRIEF REPORT: Nutrition and Weight Loss Information in a Popular Diet Book: Is It Fact, Fiction, or Something in Between?

Low-Fat Diet Alters Taste Buds


Additional helpful information is available at: www.TheLifestyleDoc.us

        ***

If you have any questions, please contact us!


Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: ddrozek@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010


© David Drozek 2014