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Obesity


About
A person is considered obese if he or she is 20 percent over the weight that is considered normal for his or her build, sex, age, and height. Fat distribution and medical risk also play a role in determining obesity.


Notes
  • Make sure you are taking supplements for overall good health. If you are not taking these basic supplements, we recommend Enfuz from Vitabase. When you take a small packet of pills each day, you get all the basic nutrition you need. Each packet contains a multi-vitamin, CoQ10 (for heart health), Omega 3, Vitamin D-3, a probiotic, and a powerful set of antioxidants to help your body fight off disease.
  • A lot of health problems can result from crash dieting. These include gallstones, heart disease, increased cholesterol levels, and possibly premature death.
  • Artificial sweeteners may contribute to weight gain, not loss, since they boost appetite and retard digestion.
  • Avoid fad diets. They rarely work long-term and they are potentially harmful to your overall health. Fast weight loss means fast weight gain when a person goes off the diet.
  • Balanced diets (right amount and right type of carbohydrates, fats, and protein) are better than high-protein, low-carbohydrate diets or starvation diets. These diets can cause ketosis, burning fat for fuel, which can hurt the vital organs. Discuss with your physician a diet plan that will work for you.
  • Certain disorders, like asthma, gallbladder disease, heart disease, diabetes, high blood pressure, hyperlipidemia (high blood fats), stroke, infertility, and some cancers, may result from obesity.
  • DHEA may help stop fat production by inhibiting a certain enzyme.
  • Ephedra is an example of a thermogenic weight loss product. Be careful when using this; higher blood pressure and increased heart rate can result.
  • Flaxseed oil, borage oil, black currant seed oil, and primrose contain gamma-linolenic acid (GLA), which helps break down fats. For appetite control, consume 250 IU each day.
  • Less total fat, saturated fats, and cholesterol in your diet will help you reach your weight-loss goal. Complex carbohydrates, along with potatoes, rice, pasta, bread, and corn, are acceptable parts of your diet. Those who are addicted to - or think they may be addicted to - carbohydrates should stay away from simple carbohydrates altogether.
  • Life-threatening obesity may be cause for stomach surgery. Talk to your doctor about what options are available to you. This solution should only be considered in rare instances.
  • Making healthy choices (drinking lemon water instead of soda) and exercising will be the key to losing weight safely and effectively. By cutting out 500 calories each day, you should be able to lose about a pound each week. This can be done by diet adjustment and exercise (to burn calories).
  • Obese people often have low metabolism, which makes it harder for them to lose weight. The metabolic rate is determined by the muscle to fat ratio in the body. Muscles require more calories to maintain, fat requires fewer. Be sure to consume the amount of calories appropriate for your body type.
  • Olestra is a synthetic fat that is used in certain foods. It is thought to be a healthier option since it has no calories due to being passed through the body instead of being absorbed. Gas, diarrhea, and indigestion can sometimes result.
  • Prescribed weight-loss drugs are available. Research any products you are considering and talk to your doctor to find out what side effects may occur.
  • Raisins, onions, and other foods containing boron may be beneficial in calorie burning.
  • Research is being done to determine if some people are actually more likely to gain weight than others due to a defective gene that contributes to leptin production. This research may also be beneficial in the search for an obesity-fighting prescription drug.
  • Research is being done to see how HGH (human growth hormone) could be helpful in the future to help with weight loss. More research is required to determine long-term effects.
  • Since the digestive process only burns about 3 percent of fat calories, excess flab can develop from too much fat. Digestion burns about 25 percent of complex carbohydrates (whole grains, fruits, and vegetables).
  • Some people believe it is helpful to mix one part vegetable oil (or olive oil) and two parts apple cider vinegar to massage fat areas.
  • Some popular weight loss products are offering hydroxycitric acid (HCA) in their mix of ingredients. This is derived from the Garcinia cambogia tree and can help control appetite. It also helps stop ATP-citrate lyase from changing carbohydrates into fat.
  • Taking a combination of L-arginine and L-ornithine with L-lysine can help burn fat and increase muscle. L-ornithine is helpful in growth hormone production. L-arginine and L-lysine should always be taken together to keep the proper balance of amino acids. Cold sores or herpes outbreak can result from amino acid imbalance.
  • The key to losing weight is developing a healthy lifestyle. Look for ways to be active. You will have more energy and reduce your risk of more serious health problems like stroke, heart disease, and cancer.
  • Those who suffer from diabetes, hyperthyroidism, high blood pressure, and difficulty urinating should ask their doctor before taking anything with phenylpropanolamine (often found in over-the-counter appetite suppressants and cold medicines). Phenylpropanolamine may cause raised blood pressure.
  • To figure out if you are overweight, you must determine your body mass index (BMI). There are charts available to help you do this.
  • Train yourself to avoid eating sweets every day. This acquired habit can be changed with determination on your part. The longer you go without eating sweets regularly, the easier it will be to avoid sweets altogether (or at least save them for rare occasions). Give yourself plenty of time to break this cycle; do not be discouraged if it takes you a while to rid them from your diet.
  • Twenty-five percent of teenagers are potentially at risk for developing gout, colon cancer, heart attack, and other health problems as an adult because of excess weight they are carrying now.


Advice
  • A fast is recommended once a month.
  • A food diary is a great way to help you lose weight. Knowing what you eat and why you eat is important in the weight loss process. Record calories, fat content, and what you eat.
  • A small amount of complex carbohydrates before a high-protein meal can help decrease cravings.
  • A tight belt worn when you want to indulge may help to keep you focused on your weight loss goal.
  • Avoid alcohol.
  • Avoid chewing gum as it can cause hunger.
  • Boost metabolism by finding ways to keep moving. Ride your bike or walk whenever you get the chance.
  • Calories are not as important as the kind of foods you eat. Complex carbohydrates, proteins, and some fats provide a balanced meal. Protein can help boost metabolism and promote the removal of fat from tissues.
  • Complex carbohydrates also provide protein. The following foods are good examples: lentils, tofu, plain baked potatoes, beans, brown rice, sesame seeds, skinless chicken or turkey breast, and broiled white fish. Stay away from shellfish and fried foods.
  • Crash dieting is not recommended. Instead, burn calories through exercise. Slowed metabolism caused by crash dieting can actually make weight loss more difficult.
  • Discover the reason for your cravings. Take active steps to change any conditions that cause cravings (e.g. watching TV, being in the kitchen, etc.) Look for ways to keep your mind and body busy so you can't think about food. Drink a large glass of water. Take a walk. If your cravings are for sugar, chocolate, or salt, mention this to your doctor as this could indicate another health problem.
  • Do not eat right before bed. Avoid eating in the middle of the night. If you are a night eater, consider taking melatonin.
  • Eat one fruit-and-vegetable-only meal each day. Look for fruits and vegetables that are low-calorie. The following foods are acceptable: cauliflower, cabbage, broccoli, green beans, cucumbers, kale, carrots, celery, radishes, lettuce, onions, turnips, spinach, cantaloupe, apples, strawberries, grapefruit, and watermelon. Bananas, cherries, sweet potatoes, figs, pears, hominy, pineapple, grapes, yams, corn, green peas, and white rice can be consumed occasionally. Include fruits and vegetables throughout your diet.
  • Extra fiber is essential. Take with liquid thirty minutes before eating. Recommended fiber is guar gum and psyllium husks. Fiber supplements should be taken apart from other supplements and medication.
  • Food allergies may contribute to obesity. Talk to your doctor about testing.
  • Healthy snacks should be substituted for unhealthy ones to help curb hunger. The following is a list of acceptable snacks: Low-fat cottage cheese, carrot or celery sticks, natural sugar-free whole-grain muffins, watermelon, frozen fruit, fruit popsicles, unsalted popcorn, unsweetened gelatin made with fruit juice, rice cakes with nut butter, and unsweetened low-fat yogurt with granola or nuts and fresh fruit.
  • Incorporate good fats into your diet in moderation. The good fat can be found in avocados, raw nuts and seed, olives, olive oil, wheat germ, and corn germ. Saturated fats should be avoided. Stay away from fried foods, gravies, ice cream, butter, mayonnaise, meat, whole milk, and rich dressings which all contain animal fat.
  • Kelp and wheatgrass can help control the appetite and boost metabolism.
  • Maintain regular bowel movements in order to have a healthy, clean colon. Consider doing colon cleanses.
  • Make sure you have healthy eating habits. Boost your metabolism by eating breakfast every day. Smaller meals throughout the day will help maintain even blood sugar levels throughout the day and will keep your metabolism balanced. Avoid skipping meals when possible to keep from cravings. Eat most of your meals before 3:00 p.m. Dinner should be a lighter meal. Give yourself smaller portions at meals. Take your time chewing your food so you can stop eating before you are actually full.
  • Manage food cravings. Wait ten minutes before indulging yourself. If you decide you really need it (or want it), give yourself an a certain amount and then stick to that. Don't eat more than planned.
  • Occasionally include apples, chestnuts, grapes, oatmeal, corn, buckwheat, brown rice, yellow vegetables, and white potatoes in your diet to obtain essential fatty acids.
  • Only go grocery shopping when your stomach is full or satisfied to avoid buying things you don't need.
  • Powdered barley malt sweetener is a good sugar substitute.
  • Raw foods are best. Broiling, baking, steaming, and boiling are the best ways to heat food. Refrain from fried and greasy foods.
  • Regular aerobic exercise is beneficial, and so is strengthening exercise. Swimming, bicycling, running, and walking are good forms aerobic exercise. Yoga and stretching exercise help keep you flexible and strengthen your muscles. Drink plenty of water to inhibit cramps and dehydration. Those over 35 should consult their doctor before beginning any regular exercise routine.
  • Replace simple carbohydrates (refined sugars and sweet fruits) with complex carbohydrates (peas, beans, and whole grains). Also, make sure to include protein in your diet. This will help boost your energy and cut out mid-morning and mid-afternoon tiredness and food cravings.
  • Spirulina is a great tool for controlling weight. It helps curb the appetite if taken 30 minutes before eating, boosts energy, promotes healthy bowels, and helps detoxify the body.
  • Stay away from soda, pies, cakes, pastries, candy, doughnuts, white sugar, brown sugar, corn sweetener, and other sweets.
  • Stay away from white flour, white rice, salt, fast food, junk food, and processed foods.
  • The following liquids are acceptable: steam-distilled water, herbal teas, and sparkling water with fruit juices. You may add trace minerals to your water, if desired. Herbal teas and sparkling water can satisfy your desire for sweets and help curb your appetite. The recommended daily amount is 6 to 8 glasses.
  • To calculate the amount of calories you need daily, multiply your weight by ten. Add one-third of that amount to the result. Consuming any number of calories below that, when accompanied by regular exercise, will help you lost weight.
  • Water aerobics are a good form of exercise for people who have difficulty walking or running, for those who are overweight, for those who live a sedentary lifestyle, and for people with arthritis. Those who are sedentary should consult their doctor before beginning any regular exercise routine.
  • Water retention and bloating may be caused by excess insulin. A good way to control this is to eat more protein and fat (but not too much) and less carbohydrates.



Helpful nutrients for this condition.

Psyllium
Importance: High
Comments: A good source of fiber. Works well for those with high or low blood sugar problems. Controls hunger by making a person feel more full.


Chromium
Importance: High
Comments: Controls sugar metabolism and decreases sugar cravings.


Essential fatty acids (flaxseed oil, primrose oil, and salmon oil are recommended)
Importance: High
Comments: Works best with low-fat diet. Helps control appetite. Promotes overall good health.


Kelp
Importance: High
Comments: Provides needed minerals and iodine. Promotes weight loss.


Lecithin
Importance: High
Comments: Helps emulsify fat. Helps digest fat.


Lecithin
Importance: High
Comments: Helps emulsify fat. Helps digest fat.


Spirulina
Importance: High
Comments: Provides protein that is easy for the body to use. Good source of necessary nutrients. Helps make blood sugar stable. May use in place of a meal.


Vitamin C
Importance: High
Comments: Enhances glandular function. Boosts metabolism. Helps burn calories.



Helpful herbs and supplements for this condition.

Alfalfa
Type: Internal
Purposes: Diuretic. Make into a tea.

Corn Silk
Type: Internal
Purposes: Diuretic. Make into a tea.

Dandelion
Type: Internal
Purposes: Diuretic. Make into a tea.

Gravel Root
Type: Internal
Purposes: Diuretic. Make into a tea.

Horsetail
Type: Internal
Purposes: Diuretic. Make into a tea.

Hydrangea
Type: Internal
Purposes: Diuretic. Make into a tea.

Hyssop
Type: Internal
Purposes: Diuretic. Make into a tea.

Juniper berries
Type: Internal
Purposes: Diuretic. Make into a tea.

Oat Straw
Type: Internal
Purposes: Diuretic. Make into a tea.

Parsley
Type: Internal
Purposes: Diuretic. Make into a tea.

Seawrack
Type: Internal
Purposes: Diuretic. Make into a tea.

Thyme
Type: Internal
Purposes: Diuretic. Make into a tea.

Uva Ursi
Type: Internal
Purposes: Diuretic. Make into a tea.

White Ash
Type: Internal
Purposes: Diuretic. Make into a tea.

Yarrow
Type: Internal
Purposes: Diuretic. Make into a tea.

Aloe vera
Type: Internal
Purposes: Aids in digestion. Cleans out the digestive system.

Amla
Type: Internal
Purposes: Helps get rid of fat and produce more lean body fat.

Astragalus
Type: Internal
Purposes: Boosts energy. Enhances absorption of nutrients.
Cautions: If you have a fever do not take astragalus.

Borage
Type: Internal
Purposes: Boosts adrenal glands. Enhances thyroid.

Hawthorn
Type: Internal
Purposes: Boosts adrenal glands. Enhances thyroid.

Licorice
Type: Internal
Purposes: Boosts adrenal glands. Enhances thyroid.
Cautions: Using licorice on a daily basis for more than a week can boost blood pressure. Those with high blood pressure should not take it.

Sarsaparilla
Type: Internal
Purposes: Boosts adrenal glands. Enhances thyroid.

Butcher's Broom
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.

Cardamom
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.

Cayenne (capsicum)
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.

Cinnamon
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.
Cautions: Pregnant women should use cinnamon sparingly.

Ephedra (ma huang)
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.
Cautions: Be careful when using this product. It can cause negative side effects like nausea, anxiety, irregular heartbeat, heart palpitations, chest pains, high blood pressure, and insomnia. Some cases of death have been reported. Those with heart disease, glaucoma, anxiety, high blood pressure, insomnia, or irregular heart rhythm, and those taking MAO inhibitor drugs should not use ephedra.

Garcinia cambogia
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism. Citrin is the recommended form. Can stop formation of fatty acids in the liver. Helps get rid of fat by encouraging burning of it. Helps control appetite. Might inhibit atherosclerosis and heart disease.

Ginger
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.

Green Tea
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.

Mustard Seed
Type: Internal
Purposes: Helps with digestion. Good for fat metabolism.

Chlorella
Type: Internal
Purposes: Helps the body use glucose properly. Good for hormones. Controls neural function. Helps with digestion.

Gudmar
Type: Internal
Purposes: Helps the body use glucose properly. Good for hormones. Controls neural function. Helps with digestion.

Schizandra
Type: Internal
Purposes: Helps the body use glucose properly. Good for hormones. Controls neural function. Helps with digestion.

Suma
Type: Internal
Purposes: Helps the body use glucose properly. Good for hormones. Controls neural function. Helps with digestion.

Fennel
Type: Internal
Purposes: Eliminates mucus and fat in intestines. Helps curb appetite.

Fenugreek
Type: Internal
Purposes: Breaks down fat in the liver.

Gotu Kola
Type: Internal
Purposes: Helps get rid of body fat. Helps burn carbohydrates. Energy booster.

Guarana
Type: Internal
Purposes: Curbs appetite.

Kola Nut
Type: Internal
Purposes: Curbs appetite.

Guggul
Type: Internal
Purposes: Controls level of triglycerides and cholesterol in blood. Slightly boosts thyroid.

Siberian Ginseng
Type: Internal
Purposes: Helps fluids and nutrients travel through the body easier.
Cautions: Those with hypoglycemia, heart disorder, or high blood pressure should not take Siberian ginseng.

Trifala
Type: Internal
Purposes: Helps boost thyroid hormones. Promotes balance of glands.

Turmeric (Curcumin)
Type: Internal
Purposes: Aids in digestion. Purifies blood. Boosts energy.