Weight Loss

On this page:
Herbal products
| Burn more calories | Increase muscle mass | Aerobic exercise | Meal timing
Foods that Fight Fat
  • Oatmeal Rich in soluble fiber, a good breakfast of warm and comforting oatmeal will not only fill you up, but block the absorption of fat, and also help prevent overeating the rest of the day. Avoid the instant version which contains more calories, sugar, and sodium.

  • Highly nutritious, high-fiber foods provide volume and take longer to digest, making you feel full longer. Also they are packed with nutrition:
    • Dark, leafy greens
    • Broccoli
    • Tomatoes
    • Oranges
    • Apples
    • Blueberries
    • Black Raspberries
    • Sweet Potatoes
    • Red Beans
    • Walnuts & Almonds
    • Whole Grain Foods (that are low in fat & sugar)

Facts about Weight Change:

  • After the age of 25 our body naturally gains 1 pound per year (if nothing else changes).(1)

  • Adults normally lose 10 percent of their muscular strength for every decade of life (if nothing else changes). (2)

Facts about Herbal Wt Loss Products

Herbal products are not recommended for weight loss due to their high risk of serious side effects and their lack of effectiveness. Most herbal weight loss products provide some temporary weight loss, but they will not yield permanent results.

Herbal weight loss preparations contain multiple ingredients, some of which have serious side effects and can lead to dangerous toxicities. The herbal market is a booming, and rapidly growing, multimillion dollar industry yet many herbal manufacturers make false claims regarding the effectiveness of their products. There are no Federal quality controls for herbal and dietary supplements and there is a lack of consistency in dose and quality of many products that appear on the market. In other words, the label may not necessarily match the ingredients. Furthermore, most herbs and supplements have not been thoroughly tested for safety or interactions with other herbs, supplements, drugs, or foods.

Boost your Metabolism
& Burn more Calories:

Muscle cells burn far more calories than fat cells

Increase muscle mass:

When you exercise regularly, you build stronger muscles, even if you do not work out with weights. Muscles use more calories than fat throughout the day, even while you are resting. Every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day.

Muscle mass is actually lost when there is weight loss without exercise. To make matters worse, severely restrictive diets without exercise can reduce metabolic rate by up to 30 percent, thus markedly decreasing your ability to burn calories.

Aerobic Exercise

An aerobic exercise workout will increase the body's metabolic rate for a period of 12 hours. Exercising twice a day--morning and evening, increases your basal metabolic rate for a full 24 hours.    This can result in burning more calories for the same amount of exercise and also translates to burning more calories while you sleep.

Adequate aerobic exercise for weight loss requires at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. (Guidelines from the USDA) To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood requires approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. (3) Some people may need to consult with a healthcare provider before participating in this level of activity."

Small, but frequent, meals

Help keep your metabolism at higher levels by eating small but frequent meals. When you stretch out the time between meals, your metabolism actually slows down to compensate, as if you're in a period of starvation. If you then eat a large meal after a period of what your body thinks is starvation, your body wants to hold on to every calorie. While this won't make much difference on an occasional basis, a routine of infrequent meals during the day will make it harder to lose or maintain weight.

Support Groups:  
  • TOPS Take Off Pounds Sensibly
    There are many local support groups & they are easily located through their website

  • Weight-Watchers
    There are many local support groups & they are easily located through their website
  1. Weight Watchers
  2. American Parkinsons Disease Association
  3. USDA, Dietary Guidelines 2005
  4. South Beach Diet
  5. Eating Disorders, A Condition Guide from Merck Source
  6. Calculate your BMI (Body Mass Index) from Bay Area Medical Information
  7. Target Weekly Weight Loss with this self assessment calculater
  8. Weight Loss from the US National Library of Medicine and National Institute of Health.  This is a comprehensive list of important and reputable links to medical websites for weight loss.
  9. Weight Loss and Nutrition Myths from the NIDDK
--Written by N Thompson, ARNP in collaboration with C Thompson and M Thompson, MD, Internal Medicine, Last updated April 2008

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