Americans purchase millions of copies of books on dieting and weight loss — not to mention the money and time spent on dieting support groups and other programs.
One would think that if all the advice available were effective, then Americans would be slim. Unfortunately, the opposite is true. Approximately 70 percent of all American adults are overweight, including 21 percent of the adult population which is clinically obese.
My goal for this month’s column is to give you the truth about weight loss without any spin — just the facts and a simple approach that works. Also, I want you to learn that you don’t have to be hungry to lose weight, ever!
A Balancing Act
Whether we lose or gain weight is a simple mathematical problem, similar to balancing a checkbook. If we consume more calories than we burn, we will gain weight. This is like having more money (fat) in the bank (hips, stomach, etc.). Conversely, if we burn more calories than we consume we will lose weight. It’s pretty simple.
There are only three ways to lose weight: 1) burn more calories, 2) consume fewer calories or 3) do both. The third option is usually the most effective and the most healthy.
For most people, the easiest and most cost-effective way of burning more calories is to exercise. The most recent government guidelines recommend exercising for 60 to 90 minutes five days a week for healthy weight loss. This means increasing your heart rate and breathing rate through walking, biking, swimming, hiking and other types of cardiovascular exercise.
We all can find an exercise program that works for us. Remember that you can reduce the amount of time spent exercising by increasing the intensity of exercise; or you can decrease the intensity by increasing the duration.
Whatever you do, it is important to have a program that works for your body and for your schedule; obviously, if you create a program that does not work for you, you won’t be able to stick with it.
No Need To Starve
You might think I’m crazy when I say that you can lose weight without going hungry, but really it’s very simple.
The most effective and beneficial approach to decreasing dietary calorie intake is to improve the quality of food consumed. High-quality foods include vegetables, fruits, whole grains, lean meats and healthy fish. Eating these foods automatically creates a diet that is filling and abundant in healthy nutrients. Eat as much of these foods as you like.
Foods like butter, cheese, sugar, soda, oil, white flour and lard are chock full of calories and have relatively little positive impact on nutrition or feelings of fullness.
Preparing high-quality foods in oil or with other high calorie/nutrient poor foods undermines their benefit for weight loss; eat as little of these foods as possible.
Healthy weight loss occurs at a rate of about one to two pounds per week, for most people. That means it could take three months to lose 12 pounds. This may seem like a slow process, but exercise and a healthy diet have many benefits: decreasing the risk of heart disease, stroke, diabetes, cancer, Alzheimer’s and other diseases. Not to mention how great you will feel after eating healthy foods and exercising regularly.
Slow But Steady — and Constant
Eating well and exercising should be lifelong goals. The most important thing is to make some improvement now, no matter how small it may seem. The secret to healthy weight loss is steady improvement.
Some people have had success with weight loss using low-carbohydrate diets. Research shows that these diets are no more effective than other diets and they may increase the risk of disease if followed for long periods.
Some people do need medical advice in order to correct metabolic disturbances, improve their body’s ability to burn fat, get sugar cravings under control, improve digestion, and address physical complaints that limit exercise or activity. However, what I have outlined above are the basics and fundamental truths of healthy weight loss.
Dr. Malik is providing a free presentation on Healthy Natural Weight Loss at his office, 322 Main St. in Lakeville, at 10 a.m. on Saturday, Feb. 3.
He is a naturopathic doctor offering comprehensive health care for the entire family.
He is a naturopathic doctor offering comprehensive health care for the entire family.
