Weight Debate

Studies have shown that fat cells in heavier people undergo metabolic changes that make it more difficult to burn fat.

As little as 11 pounds can slow your metabolism down, and as you gain more fat, it becomes even harder for you to lose the fat.

Physical activity is what you need to get your metabolism back on track. Exercising regularly can get you back to a healthy weight.

Don’t forget to eat healthier foods to speed up your weight loss goals.

Eat More… Weigh Less!!

One way to lose weight is to replace some higher calorie foods with foods that are lower in calories and fat, and will also fill you up. A safe and healthy way to do this is to use more fruits and vegetables, along with whole grains, fiber foods, lean meats, nuts, and beans in your diet.

Example photos above:
607 calorie photo:

• Chicken, 1/2 breast, meat and skin fried with flour, bone removed
  218 calories, 9 grams fat, 0 grams fiber
• Macaroni and cheese made with whole milk, butter, and full-fat cheese, 1/2 cup
  270 calories, 14 grams fat, 1.5 grams fiber
• Baked beans with pork and tomato sauce, 1/2 cup
  119 calories, 1 gram fat, 5 grams fiber
• Total for meal: 607 calories, 24 grams fat, 6.5 grams fiber

293 calorie photo:

• Chicken, 1/2 breast, bone and skin removed, roasted
  142 calories, 3 grams fat, 0 grams fiber
• Sweet potato, half of one large, baked
  81 calories, 0 grams fat, 3 grams fiber
• Broccoli, 1 large stalk, cut up (about 1 cup)
  55 calories, 1 gram fat, 5 grams fiber
• Tomatoes, 3 slices of a large tomato
  15 calories, 0 grams fat, 0 grams fiber
• Total for meal: 293 calories, 4 grams fat, 8 grams fiber

1. Eat Fiber Foods
Eat breakfast fiber foods in the morning to help control afternoon cravings.
Examples:

• All Bran cereal
• Bran Buds
• Bran Flakes
• Spoon size shredded wheat
• Cornbread
• Oatmeal
• Raspberries
• Apples
• Pears
• Yams
• Squash
• Almonds
• Beans and peas
  Examples:
  • Kidney beans
  • Black eyed peas
  • Garbanzo beans
  • Baked beans
  • Pork and beans
  • Lima beans
  • Peas

2. Eat Anti-inflammatory Foods
Eat and drink anti-inflammatory foods to help counteract the effects of obesity. Examples:

• Green tea
• Omega-3 fatty acids found in fish and walnuts
• Coffee
• Vegetables
• Fruit

3. Eat Whole Grains
Examples:

• Amaranth
• Barley
• Brown rice
• Buckwheat or kasha, buckwheat groats
• Bulgur (cracked wheat)
• Millet
• Muesli
• Oatmeal
• Popcorn
• Quinoa
• Sorghum
• Spelt
• Teff
• Triticale
• Whole grain cornmeal
• Whole wheat bread, pasta or crackers
• Whole wheat cereal flakes
• Whole wheat flour
• Whole wheat sandwich buns and rolls
• Whole wheat tortillas
• Whole rye
• Wild rice

4. Eat Protein
Examples:

• Chicken breast, skin removed
• Turkey breast, skin removed
• Fish fillet – flounder, sole, scrod, cod, salmon
• Canned tuna in water
• Ground beef – lean or extra lean
• Shellfish – clams, lobster, scallop, shrimp
• Cottage cheese, non fat or low fat
• Egg whites
• Egg substitute
• Fat free cheese
• Beans
• Milk, fat free or 1 percent fat
• Yogurt, plain non fat or low fat
• Tofu
• Nuts and seeds
• Whole grains

5. Eat Fruits and Vegetables
Fruits and vegetables are part of a well-balanced and healthy eating plan.
Examples:

• Spinach
• Broccoli
• Tomato
• Carrots
• Watermelon
• Berries
• Apples

6. Eat Healthy Fats
Monounsaturated fats and polyunsaturated fats – Eat a little healthy fat before your meal, like one handful of nuts, to allow the satiety signal to go from your brain to your stomach, so you don’t overeat during your meal.

7. Drink Water
Staying hydrated is important, and remember to drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.

A healthy eating plan is one that:

• Emphasizes fruits, vegetables, whole grains, and fat free or low fat milk and milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Stays within your calorie needs.

Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.

If you are trying to lose weight, keep in mind the key behaviors of people who have lost weight and kept it off. These people are called “Successful Losers” by the weight control experts who have studied them.

The key behaviors of successful losers are:

• Getting regular physical activity everyday.
• Reducing your calorie and fat intake.
• Eating regular nutritionally-balanced meals – eating low calorie foods with a wide range of healthy foods, including breakfast everyday.
• Weighing themselves regularly.
• Not letting small “slips” turn into large weight regain.
• Setting realistic goals – a reasonable rate of weight loss is 1/2 to 2 pounds per week.
• Keeping the weight off after you lose it.

Remember, you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term “diet” that you “go on” and then “go off” is not the answer to long-term weight control.

Always discuss with your doctor before you start any weight loss program.

A person with anorexia, called anorexia nervosa, has an intense fear of gaining weight.

• A person with anorexia thinks about food a lot and limits the food they eat.
• A person with anorexia thinks they are fat even when they are very thin.
• A person with anorexia may talk about weight and food all the time.
• A person with anorexia may not eat in front of others.
• A person with anorexia is usually female, but males can be anorexic too.
• A person with anorexia has a low body weight for their height and resist keeping a normal body weight.
• A person with anorexia may wear baggy clothes.
• A person with anorexia may weigh themselves many times a day.
• A person with anorexia may not act like themselves.
• A person with anorexia may be moody or sad, or not want to go out with their friends.

A person with anorexia may use extreme dieting, excessive exercise, or other methods to lose weight:

• They throw up.
• They take diet pills.
• They take pills to urinate or have a bowel movement.
• They weigh food and count calories.
• They eat very small amounts of only certain foods.

Females will miss 3 menstrual periods in a row.

Anorexia is more than just a problem with food, it’s a way of using food or starving oneself to feel more in control of life and to ease tension, anger, and anxiety.

People with anorexia may also have other psychiatric and physical illnesses, including:

• Obsessive behavior.
• Depression.
• Anxiety.
• Issues with the heart and/or brain.
• Substance abuse.
• Problems with physical development.

There are many consequences of anorexia that can cause a person to have medical problems for the rest of their life. Being anorexic is a dangerous way to try to control your weight!! With the help of a health care team of doctors, nutritionists, and therapists, someone with anorexia can get better.

Metabolic syndrome is the name for a group of risk factors linked to overweight and obesity. These risk factors increase your risk of heart disease and other health problems, such as diabetes and stroke. The term “metabolic” refers to the biochemical processes involved in your body’s normal functioning.

Other causes you can’t control, such as getting older, and genetics (ethnicity and family history), are other important underlying causes of metabolic syndrome. For example, genetics can increase your risk of insulin resistance, which can lead to metabolic syndrome. Insulin resistance is a condition in which the body can’t use its insulin properly. Insulin is a hormone the body uses to help change glucose (sugar) into energy. Insulin resistance can lead to high blood sugar levels, and it’s closely linked to overweight and obesity.

Lack of physical activity also may increase your risk of metabolic syndrome.

A person who has metabolic syndrome is twice as likely to develop heart disease and 5 times as likely to develop diabetes as someone who doesn’t have it.

Metabolic syndrome is diagnosed if you have at least 3 of the 5 metabolic risk factors listed below:

• 1. Abdominal obesity (a large waistline) of 35 inches or more for women, and 40 inches or more for men.
• 2. A high triglyceride level (150 mg/dL or higher), or being on medicine to treat it. Triglycerides are a type of fat found in the blood.
• 3. A low (50 mg/dL or less for women, 40 mg/dL or less for men) HDL (high-density lipoprotein) cholesterol level (the “good” cholesterol), or being on medicine to treat it. HDL cholesterol helps remove cholesterol from your arteries.
• 4. High blood pressure (130/85 mmHg or higher), or being on medicine to treat it. Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps out blood. If this pressure rises and stays high over time, it can damage your heart and lead to plaque buildup. If only one of your two blood pressure numbers is high, it’s still a risk factor for metabolic syndrome. Some people in the early stages of high blood pressure may have dull headaches, dizzy spells, or more nosebleeds than usual.
• 5. High fasting blood sugar (100 mg/dL or higher), or being on medicine to treat it. Mildly high blood sugar may be an early sign of diabetes. A normal fasting blood sugar level is less than 100 mg/dL, between 100 and 125 mg/dL is considered prediabetes, and a level of 126 mg/dL or higher is considered diabetes. About 85 percent of people who have type 2 diabetes – the most common type – also have metabolic syndrome. These people have a much higher risk of heart disease than the 15 percent of people who have type 2 diabetes without metabolic syndrome. Symptoms of high blood sugar often include:
  Increased thirst
  Increased urination, especially at night
  Fatigue – tiredness
  Blurred vision

Symptoms of Metabolic Syndrome
Usually there are no signs or symptoms, except for a large waistline. Some people may have symptoms of high blood sugar or, occasionally, high blood pressure.

Treatment of Metabolic Syndrome
Healthy lifestyle choices is the best way to prevent metabolic syndrome, and healthy lifestyle changes are the first line of treatment. If lifestyle changes aren’t enough, your doctor may prescribe medicines. Lifestyle changes include:

• Losing weight
• Doing physical activity regularly
• Following a heart healthy diet
• Quitting smoking

Metabolic syndrome is a lifelong condition. Lifestyle changes can help you control your risk factors and reduce your risk of complications. Successfully controlling metabolic syndrome takes a long-term effort and teamwork with your doctor.

Other Names for Metabolic Syndrome
Dysmetabolic syndrome
Hypertriglyceridemic waist
Insulin resistance syndrome
Obesity syndrome
Syndrome X

One pound of body fat contains approximately 3,500 calories.

For you to lose one pound a week, you need to consume approximately 3,500 fewer calories for that week. You can do this by reducing your daily intake by 500 calories per day – 500 x 7 days = a deficit of 3,500 calories per week.

This may seem impossible to you, but remember that physical activity also contributes to weight loss. The deficit of 500 calories per day can come from a combination of increased physical activity and a reduced intake of food on a daily basis.

Sibutramine Hydrochloride (Meridia) – pronounced si-BYOO-tra-meen.

Sibutramine is a prescription drug that suppresses your appetite. Sibutramine was approved by the Food and Drug Administration (FDA) in 1997 for the management of obesity, including weight loss and maintenance of weight loss, in conjunction with a reduced calorie diet.

Warnings about Sibutramine
When using sibutramine, people with a history of cardiovascular disease have an increased risk of heart attack and stroke, including:

• History of coronary artery disease – for example – heart attack, angina.
• History of stroke or transient ischemic attack (TIA).
• History of heart arrhythmias.
• History of congestive heart failure.
• History of peripheral arterial disease.
• Uncontrolled hypertension – for example – 145/90 mmHg.

Sibutramine may cause side effects:

• Raise your blood pressure and heart rate.
• Dry mouth, hoarseness, or sore throat.
• Headache.
• Constipation.
• Anxiety, nervousness, extreme excitement, or restlessness.
• Trouble sleeping.
• Change in appetite.
• Heartburn.
• Weakness.
• Back pain.
• Stomach pain.
• Chest pain.
• Runny nose.
• Flu-like symptoms.
• Flushing.
• Painful menstrual periods.
• Confusion.
• Nausea, or vomiting.
• Depression.
• Dizziness, lightheadedness, or fainting.
• Uncoordinated or abnormal movement.
• Muscle stiffness.
• Shaking hands that you cannot control.
• Seizures.
• Shivering.
• Excessive sweating.
• Fever.
• Large pupils, change in vision, eye pain, or swelling of the eyes.
• Hives, or skin rash.
• Itching.
• Difficulty breathing, swallowing, or speaking, or shortness of breath.
• Swelling of the face, tongue, throat, lips, hands, or lower legs, ankles, or feet.
• Unusual bleeding or bruising.

Before taking Sibutramine, talk with your doctor about the benefits and the side effects. You should not take Sibutramine if you have a history of high blood pressure, heart problems, or strokes.

A person with anorexia, also called anorexia nervosa, has an intense fear of gaining weight, thinks about food a lot, and limits the amount of food they eat. With anorexia, you don’t get the energy from foods that you need, so your body slows down. Anorexia affects your whole body and your health in many ways.

• You can’t think right.
• You are sad, moody and irritable.
• You have a bad memory.
• You can faint.
• You have changes in brain chemistry.
• Your hair gets thin and brittle.
• You have low blood pressure.
• You have a slow heart rate.
• Your heart can flutter – heat palpitations.
• You can have heart failure.
• You can have blood problems and anemia.
• Your muscles are weak.
• Your can have swollen joints, bone loss, and fractures.
• You can get osteoporosis.
• You can get kidney stones.
• Your kidneys can fail.
• Your body fluids can be low on potassium, magnesium, and sodium.
• You have constipation, and bloating.
• Your periods stop.
• You stop growing.
• You have trouble getting pregnant.
• If you are pregnant, you have a higher risk for miscarriage, or deliver your baby by C-section, or your baby can have a low birthweight, and you can have post partum depression after your baby is born.

You Can Get Help
Eating disorders can cause serious problems. Getting help early is important!! Treatment involves monitoring, mental health therapy, nutritional counseling and sometimes medicines. Make an appointment to talk with your doctor.

Staying at a healthy weight is a balancing act for everyone. The secret is learning how to balance your “energy in” and “energy out” over the long run.

“Energy in” is all the calories from foods and beverages that you eat and drink everyday.
“Energy out” is all the calories that you burn for basic body functions and physical activities that you do everyday.

Maintaining Weight
Your weight will stay the same when the calories you eat and drink (“Energy in”) equal the calories that you burn (“Energy out”).

Losing Weight
You will lose weight when the calories you eat and drink (“Energy in”) are less than the calories that you burn (“Energy out”).

Gaining Weight
You will gain weight when the calories you eat and drink (“Energy in”) are greater than the calories that you burn (“Energy out”).