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Weight Loss Q & A

Q) Dr. , I hardly eat anything and still put on weight. It seems as if I am eating air and  bloating up ? What do I do ? Please help.

A) You are exactly the type of patient who joins our weight management programme. When you are a first time or second time Dieter, you reduce calories or food, you normally reduce weight. But your  body is clever ,it gets itself adjusted to the conditioned food habit designed by you that is if you eat less, your body will burn less. It is like as if your body thinks that you  have gone to Afghanistan and there is no food , therefore let  me store  food for  the future. Those who are small eaters  or those who do yo –yo dieting, that is on & off dieting, their (1) Metabolism slows  down , (2)  Serum lipase enzyme increases which   promotes  fat storage ,when you eat less or starve for longer duration, (3) If you eat less, your muscles also reduce because it needs to  supply energy to the body and over the period of time your body becomes less and less of muscles . Muscles consume  25 % of the  food you eat. Less the muscles, less the calorie burning & slower the metabolism. Men  put on less  weight  thann the women , even if they eat more because their bodies have more muscles. We MUST break the MYTH that eating less alone will reduce weight. NO. That is not TRUE. This is the reason why OUR DIET is called Eat and Lose wherein in OUR DIET, you can eat 20 eggs a day, chicken ,fish ,mutton , seafood , paneer, soya paneer (tofu) , pickles, ,chutney, salads , sauce ,certain fruits etc. Reduction in physical activities is the major reason  for putting on weight, wrong eating is not the first reason  for putting on weight.

Q) I am doing brisk walking daily for the last five years and still have the same tummy ?

A) Walking , Aerobics , Treadmill is great for your heart and stamina and “feel good” feeling as well as beneficial  in lot of health problems, but unfortunately , 70 km of regular walk is equal to one kg loss. Initially if you exercise once, twice or thrice a week & also do a diet diet  by reducing fat  & calories , you should  most probably lose weight. But as explained in the above question, while repeating the same regime, your body who is clever, resists any further loss of energy and weight as it gets accustomed to the conditioned food habit & exercise regime designed by you. However, when you stop exercising  or walking or doing treadmill  or yoga  for few days or if you have changed your traveling job to a sitting job or if you have entered 10^th or  the 12^{th std}  , your physical activity is automatically dropped down. Also during events such as post-marriage,  holiday, pregnancy, knee pain  or back pain etc, you tend to put on extra weight because of the accumulation of fat while the body loses muscles due to disuse atrophy.  Reduction in physical activity or yo-yo activity is the major reason for putting on weight. It is better to be active in day to day life while doing work such as  switching on & off the TV , closing the home windows , strolling with pets, loved ones and spending quality time. You should also encourage your physical movement by walking up to the bus stop ,parking the car at a distance from shopping mall or movie theatre, walking up to your collogues for files , business meetings etc. 

Q) Is it dangerous to lose weight very quickly? 
A) When you start on a weight-loss programme, you may experience rapid weight loss for the first time in your life. Don't worry. What makes the initial drop dramatic is that you lose a good bit of water weight in the first week. That's because eating fewer grams of carbohydrate results in fewer spikes in blood sugar, resulting in less insulin output. Insulin makes the body retain sodium, which as you probably know, makes your body retain water. When you're not producing as much insulin, this cycle slows and the effect is like taking a diuretic. After four days or so, however, you will also begin to lose body fat. Young men and women who have a lot of weight to lose are more likely to lose weight more rapidly at the start of the program
 

Q) I'm having withdrawal symptoms from not eating sugar. What can I do? 
A) During the first few days, a small percentage of people get withdrawal symptoms, which may include headaches, nausea, dizziness, fatigue, muscle cramps or irritability. If this happens to you, increase your intake of vegetables for several days. But as soon as your withdrawal symptoms have abated, go back to the diet. Withdrawal rarely lasts more than four or five days. Or, if your weight continues to come down , you may stay at that level until you are ready to move to a higher level of carb consumption and slow down your weight loss. If you can ride out the symptoms, they should disappear within four or five days. Be sure you are drinking enough water and take appropriate supplements. 

Q) Can you lose weight without exercising?
A) You may be able to lose weight without exercising, but it is not recommended. Exercise not only speeds weight loss and enhances muscle tone, it also offers a host of other health benefits. Many studies have shown that inactivity is a serious risk factor for heart disease; more recently, lack of exercise was linked to a greater risk of developing cancer. Regular aerobic exercise  strengthens the heart muscle and widens the arteries that supply extra oxygen-rich blood to weaker areas of the heart. 

Q) Do aspirin and other pain relievers interfere with weight loss? 
A) Aspirin and Ibuprofen do not interfere with weight loss, but prescription drugs may have that potential effect. Cortisone, for example, may actually cause you to gain weight. Although our preference is to avoid the use of pharmaceuticals. If you are however compelled to take a painkiller for some medical reason, discuss its side effects and possible impact on your weight with your physician. 


Q) I am a diabetic patient. Can I follow a weight loss programme? 
A) Controlling carbohydrate intake has been shown to regulate blood sugar levels and insulin production, therefore diminishing the need for medications. Of course, with any medical condition such as this, close medical supervision is essential, especially if you are already taking medications. Dosage will need to be adjusted as you limit your carb intake. Losing weight and controlling carbohydrate intake will also reverse or moderate insulin resistance. Many people are able to get off or avoid medications completely. Others, including Type I diabetics, will need to maintain a minimum dosage. 


Q) Why is margarine to be avoided? 
A) Although natural fats are encouraged in the diet, some fats contain compounds that do not melt at body temperature and therefore can contribute to plaque formation in the blood vessels, increasing the risk of stroke and heart disease. These processed fats, called trans fats found in hydrogenated oil is found in most margarines as well as other processed food products like baked food and snacks. You can now find margarines without trans fat (the label will say "non-hydrogenated" or "no trans fat"). Even partially hydrogenated oils should be avoided. But since our approach is based on a diet of whole, natural foods, we recommend you select Butter over margarine. Other healthy Fat selections include olives and olive oil, avocado, flaxseeds and flax oil, sunflower seeds and its oil and oily fish such as salmon, sardines and mackerel. Walnut oil, which is expensive, is a nice treat for salad dressings. Safflower and corn oil are acceptable but not as healthy as the preferred.



Q) How can I get adequate fiber while on the diet? 
A) Fiber is found in plant-based foods such as fruits, vegetables, whole grains, nuts and seeds, and is primarily non-digestible. On any low carb diet, when carbohydrates are restricted, some people experience constipation. Supplementing with fiber is one way to relieve the problem. Fiber keeps your gastrointestinal tract clean and working properly and helps lower cholesterol, among other benefits. A tablespoon or two of wheat bran, phylum husks or ground flaxseed will meet your fiber requirements during the programme when your carbohydrate intake is limited to 3 cups of vegetables daily. You don't have to count the carbs in fiber because it has no impact on blood sugar levels. 



Q) What kind of exercise is safe for extremely overweight people? 
A) People who are very heavy should never start an exercise program without consulting with their physician, whether a GP or a cardiologist. If you get the okay, do not start with an exercise program that stresses muscles and joints, such as running, tennis or skiing. Instead, walking, riding a stationary bike and swimming are all good choices. You can also do chair exercises, perhaps with bands that provide resistance. If you choose to swim, a great way to exercise is to use buoyancy vests or belts that make it easy to do water aerobics.

Do not eat an hour before exercise and always remember to stay hydrated when exercising. Even if you're not thirsty and not sweating noticeably, you still need to increase your intake of fluids. Aside from its other detrimental effects on the body, dehydration causes more lactic acid buildup and more soreness in the muscles.

The important thing is to get moving, no matter how little at the beginning. As exercise becomes part of your routine, you will feel better



Q) How can I motivate myself to exercise? 
A) Getting started is the hardest part. You need to make it a routine, like brushing your teeth. And once your body gets used to the routine and increases its fitness level, you will look forward to and enjoy your workouts. Pick an activity you will enjoy the most or hate the least. If you're riding a stationary bike or walking on a treadmill indoors, watch TV or play music, which creates a rhythm you can get into. Some people prefer to read a book or magazine or listen to books on tape, to occupy their mind. Otherwise, you may just talk to yourself about how much you hate exercising and every minute will seem like 10. Most important, consider the long-term potential for improving your appearance and your health. Research has shown that even only 20 minutes a day of walking had profound effects on health, including long-term benefits. 
Most people find it increasingly enjoyable and empowering. 

Q) Do all brands of yoghurt have the necessary cultures that are good for you?

A) Most yoghurts in supermarket shelves do not contain beneficial  "live or active" cultures which is most typically found in the yoghurt available in India, Israel, Lebenon & Greece. This is because the manufacturers heat the yoghurt while processing in order to preserve which kills the live cultures.

Check whether the label says "active yoghurt cultures", "Living cultures". Do not be fooled by the words "made with active cultures".

 Walking is for Heart and stamina. 70 km. regular walk a day will reduce 1 Kg.? Diet and nutrition is much easier option .   Read More

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