Weight Loss Watcher

Experts say that emotions are responsible for about 75 percent of overeating and the obesity that follows it. If you are overweight, the first question you ought to ask yourself is whether you eat to satisfy your emotions. Take a test to determine your eating habits and your relationship with food. In addition, it pays to understand the differences between real hunger and emotional hunger. 

• Emotional hunger is sudden; one minute, you hardly think of food, and the next minute, you are ravenous. Physical hunger, on the other hand, is gradual.

• Emotions trigger craving for a particular type of comfort food such as ice-cream, pizza, or steak and only this food can satisfy you. When you are genuinely hungry, a wider variety of food can satisfy you.

• Emotionally hungry people go on eating almost unconsciously; they have no control on the quantity of food they eat. Physically hungry people stop eating once they are full.

• Real physical hunger is based in the stomach whereas emotional hunger is based in the mind.

• The result of emotional eating is a feeling of guilt whereas the result of natural eating is a feeling of fullness and contentment.

• Emotions trigger emotional hunger whereas real hunger is something that happens because it is four to five hours since you had your last meal.

So, once you have identified yourself as an emotional eater, what do you do? Unless you get rid of emotional eating, you will not be able to get rid of your excess weight. Here are a few tips for you: 

• Identify the emotions that make you grab unhealthy food and learn to control those emotions.

• Keep a food diary to record what you eat and when you eat as well as the triggering emotions that make you eat. This will improve your awareness about your eating habits.

• Instead of eating comfort foods, do something else such as making a call, writing a letter, cleaning your room, taking a walk, and so on.

• If you have to eat, eat something healthy such as a fruit snack.

Sometimes, giving up comfort eating can lead to acute emotional distress, and you find yourself unable to handle the overwhelming emotions that make you seek refuge in emotional eating. If this is the case with you, eat your comfort foods in moderation. Instead of emptying an entire bag of potato chips, divide it into smaller portions. It is also possible to overcome your problem by making use of techniques such as relaxation, meditation, group work, or counseling.

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While many people are successful using a mix of diet and exercise as part of their weight loss, there are those who have, in despair, given up both exercise and diet because they have failed to help them shed even an ounce of weight. Are you one of those?

Unable to accept yourself as you are and terrified of the health risks associated with obesity, you might be considering weight loss surgery.

It is true that weight loss surgery will help you lose your weight, but what if you lose more than just weight? What if you lose health and well-being too?  

Since 2001, about 45,000 people have had some form of weight loss surgery, and an unknown number of them have died because of post-surgery complications. Unfortunately, weight-loss-surgery deaths go unreported or misdiagnosed. Those who escaped death can suffer innumerable side effects and complications of weight loss surgery.  

Here is what weight loss surgery can do apart from helping you shed excess weight: 

10–20 percent of the patients who have undergone this surgery require a follow-up operation to correct complications such as abdominal hernia.

More than one-third of the recipients of weight loss surgery develop gallstones.

Nearly 30 percent of the patients develop nutritional deficiencies such as anemia, osteoporosis, and metabolic bone disease after this surgery.

Weight loss surgery cannot guarantee long-term weight loss. Its recipients often regain lost weight, usually within five to ten years.

The risks and side effects of weight loss surgery include gastro-intestinal pain, leaking of gastric juices into the chest cavity, infection, deterioration of teeth, flatulence, and uncomfortable bowel movements.

Weight loss surgery results in rapid weight loss, which affects the muscles, especially the heart muscle. As a result of this, the patient could die of heart-related complications.

Recipients of weight loss surgery could end up with eating disorders such as bulimia and anorexia.

What next? The policy of the International Size Acceptance Association (ISAA) could offer consolation and reassurance. This organization supports neither weight loss surgery nor weight loss diets. It aims to educate people that health and well-being are possible irrespective of body weight. Its simple policy involves accepting oneself at any size.  

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The Master Cleanser Diet, popularly known as the Lemonade Diet, was developed by the late Naturopath Stanley Burroughs. Originally, it was intended to cleanse the system thoroughly of all waste and toxins, and thereby, enhance health and well-being.

Weight loss is a charming byproduct of this diet. The diet eliminates toxins from your body, cleanses your kidneys and digestive system, purifies your glands, removes the hardened toxic waste from your joints and muscles, purifies your bloodstream, and knocks off accumulated fat. As a weight reduction plan, it far surpasses the other diets. It is known to eliminate fat at the rate of two pounds per day for most people. In addition, it is devoid of any harmful side effects.

The Lemonade Diet is to be followed for a minimum of ten days, but you can stick to it for as long as forty days. Those who have adopted this diet take only a mixture of lime juice, organic grade B maple syrup, and a little cayenne pepper added to pure water. It is very important to take it easy when you break your ten-day long fast. Begin by taking orange or grapefruit juice for a day or two before you proceed to raw fruits and vegetables.

You might be the victim of several detoxifying symptoms as you bravely proceed with your Lemonade Diet. Do not be afraid of symptoms such as cravings, fatigue, and irritability. It is quite natural to crave for rich, fattening foods when you are on a fast. You will rarely feel hungry, and even if you do, you can easily tackle the pangs of hunger by simply ingesting more lemonade. Irritability is a natural consequence of craving for food; the desire to eat something solid. You will naturally feel tired when your body fights toxins accumulated over the years. If you are severely toxic, you might also experience physical aches, pains, and nausea. Coffee and tea addicts might experience headache for a day or two.

The symptoms, whatever they may be, hardly last for a day or two. Be assured that you are well on your way to losing not only a few pounds of fat but also a load of toxic waste. Although the medical community is skeptical about this diet, the fact that this diet has benefited thousands of people cannot be denied. If you stick to this diet, you will emerge more radiant, energetic, alert, active, and of course, slimmer than you were before you began it.

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How much fiber does your diet contain?

A fiber-rich diet can knock off several unwanted pounds. Unfortunately, most Americans do not include enough fiber in their diet. A typical American diet includes ten to fifteen grams of fiber per day, while the optimum amount of dietary fiber is  twenty-five grams of in order to enjoy normal weight and the best of health. 

In addition to normalizing body weight, a fiber-rich diet can work wonders on your general health. Fiber decreases the risk of colon and breast cancer. It gets rid of constipation and irritable bowel syndrome. It also helps prevent diverticulosis, hemorrhoids, high cholesterol, and diabetes. 

Fiber is that part of all plant foods, which cannot be digested. All fruits, vegetables, grains, and beans are rich in fiber. You can’t find any fiber in animal foods, such as meat. Fiber is of two types, soluble and insoluble. You need both types of fiber to maintain good health. 

Soluble fiber dissolves in water and forms a glue-like substance. Due to its consistency, soluble fiber softens stools. It also prevents the stomach from emptying faster, which enables better digestion and also gives you a full feeling.  

Insoluble fiber doesn’t dissolve in water; but, it can cling to water. David Beck, M.D., the Chairman of Colon and Rectal Surgery at the Ochsner Clinic in New Orleans says, “Insoluble fiber is the champion of the gastrointestinal tract. It is a good natural laxative because it holds onto water and moves waste quickly through the intestines.”

Insoluble fiber also adds bulk and softens stools. 

Studies have shown that fiber is directly related to weight loss. According to one such study, adding fourteen grams of fiber to your diet per day results in weight loss of five pounds over four months. How exactly does fiber fight fat? It makes you feel full and prevents you from overeating. It might also reduce fat absorption in the gut. It lowers cholesterol. Moreover, fiber-rich foods are highly satisfying, and you don’t feel the need for snacks in between meals.

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The name “Weight Watchers” might hit your line of vision if you take the time to browse through the extensive list of weight loss diets and programs out there. It is the oldest global weight loss program in existence, and claims to have helped millions of people in their battle against obesity. It provides 50,000 Weight Watchers meetings every week in about 30 countries all over the world.

Jean Nidetch from Queens, New York is the remarkable woman behind this international weight loss company. Back in the 60s, she realized that the best way to control her weight was to pursue a normal diet, and build a support group of understanding friends, who would help her stick to her weight loss goals. She began holding weekly meetings with friends just to talk about how they were getting along. Slowly and steadily, the group began to expand. Jean teamed up with the businessman Al Lippert, and they founded Weight Watchers, which soon became a global affair.

“Weight Watchers” has a simple philosophy of food, life, and weight loss. It encourages you to select a diet plan that suits your taste and lifestyle. You can eat as much as you want, and you don’t have to forgo your favorite foods.  Add a sufficient dose of exercise to your diet program. Weight Watchers promises loads of support, encouragement, and motivation all along your way.

Your relationship with Weight Watchers does not have to end once you have met your goals. The company promises to help you maintain your weight at the desired level, something that it has doing for the past 40 years. It has a free Gold Membership scheme that permits you to get all the help you need, without having to pay a penny.

Although the Weight Watchers weight loss plan has been developed under the supervision and advice of medical and nutritional experts, Weight Watchers is not a medical organization. You will have to rely on your family doctor for medical advice. If you are suffering from a major medical problem, you are required to discuss the Weight Watchers program with your doctor before joining. Weight Watchers is not for those with an eating disorder, such as anorexia nervosa or bulimia nervosa. It does not accept children below the age of ten and pregnant women.

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The Mediterranean diet has the reputation of being responsible for longevity, weight control, lowered risks of heart disease and cancer, and low cholesterol levels. It is based on the dietary habits of the people living in the sixteen countries that border the Mediterranean. Research has shown that the diet of these people is responsible for their long life and excellent health. No wonder this diet has been incorporated into so many weight loss programs! 

The Mediterranean diet comprises fruits, vegetables, bread and other cereals, potatoes, beans, nuts, and seeds. The important source of fat is olive oil. It includes very little red meat and diary products. The consumption of fish and poultry is from low to moderate. Eggs are not consumed at all, or consumed two to four times per week. Wine is taken in moderate amounts. 

Garlic, commonly found in the Mediterranean diet helps prevent blood clots, lowers the level of cholesterol, and provides protection against cancer. Some researchers think that the moderate amount of wine that this diet includes is responsible for the low rate of heart diseases. Olive oil comprises monosaturated fat, which does not raise blood cholesterol levels the way saturated fat does. Olive oil is also a good source of antioxidants including vitamin E. 

Several universities, research institutes, and heart foundations, such as the American Heart Foundation approve of this diet. It has more support from health authorities than any other diet. Moreover, doctors and nutritionists prefer it to any other type of diets. 

The Mediterranean diet will not cause kidney failure the way some diets do. It reduces the level of cholesterol. You can rest assured that you won’t regain the weight you have lost due to it. Moreover, it tastes terrific and you don’t need a powerful exercise of your will power to stick to it. 

However, a lot of research needs to be done on the Mediterranean diet. It remains to be found out whether the diet itself or certain lifestyle factors of the people of the Mediterranean countries is responsible for lower deaths due to heart disease.

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Laughter can burn calories, and this is no laughing matter. Researchers have shown that if you laugh for 15 minutes every day, you will lose four pounds annually. Cliff Kuhn, M.D., the laugh doctor, has developed the Fun Factor Diet that stresses on the importance of smiling and laughing in a weight loss program. 

Kathy Overman of Bellevue, writer of “Laugh it off! Weight Loss for the Fun of it,” claims to have successfully used laughter therapy. Her weight loss story began when a television program on laughter therapy cut short her usual visit to the fridge. Inspired by the program, she developed the habit of laughing ten times everyday for a span of 30 seconds to five minutes. As a result of this, she lost 35 unwanted pounds. 

“A belly laugh is internal jogging,” says William Fry, associate professor emeritus of clinical psychiatry at Stanford University. When you laugh, dozens of muscles all over your body, including 15 facial muscles gain exercise. According to Fry, “Laughing 100 to 200 times a day is the cardiovascular equivalent of rowing for ten minutes.” 

How does laughter benefit you? In several ways! It banishes depression, boredom, and loneliness—the three demons that make you overeat. It creates a sense of well-being that encourages you to think twice before eating that second helping of chocolate cream cake. Studies from the University of Maryland School of Medicine show that regular hearty laughter increases blood circulation by expanding stress-constricted blood vessels. Mirth boosts immunity and reduces blood pressure. It raises your pulse and respiration, and therefore, oxygenates the blood. The bonus is that it makes you look attractive. 

You may wonder about the relationship of weight loss and laughter. You gain weight when you eat too much to fill an emotional void within you. In other words, you overeat for emotional support. Laughter makes you feel so good that you no longer feel empty within. 

Moreover, laughter is being seriously considered as a panacea for most ills in various circles. Laughter therapy is grabbing attention in medical scenarios. A day might arrive in the near future, when doctors will advise their overweight patients to eat healthy, exercise regularly, and laugh heartily. 

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Every person wants to lose as much weight as possible in the shortest period of time. Analysts predict that dieters will spend as much as 35 billion dollars a year on weight loss programs in the US alone. It is better to know a few facts about rapid weight loss before you fall victim to one of the innumerable weight loss fads available. 

There is no such thing as rapid weight loss. Theoretically, it is possible to lose as much as 20 pounds of weight per week. But, you would have lost water, not body fat. Moreover, if you haven’t taken any strength training, you would have lost muscle, which comprises one fourth of the body weight. As soon as you get off your diet, you will find that you have regained weight just as fast as you have lost it. 

A normal human body can lose two pounds a week. Some people find it possible to lose around three to four pounds a week. Any program that claims to help you lose more than this is a sham, and it is not advisable to invest time and money in it.   

Rapid weight loss brings with it several dangers. It is closely associated with the appearance of gall stones. Obese people who have lost weight rapidly could find themselves facing a cosmetic horror—loose skin. You might also develop nutritional deficiencies. 

Rapid weight loss could also lead to eating disorders. Excessively weight conscious people could end up starving themselves, a condition known as anorexia. It could happen the other way round too. Following a diet that deprives you of your favorite foods could lead to an excessive craving for food, and this could lead to a condition of over eating, and then forcing yourself to vomit, a condition known as bulimia. 

Taking these facts into consideration, it is better to adopt a ‘go-slow’ policy where losing weight is concerned. Doctors would agree that this is the best weight loss policy.

Never start a weight loss program without consulting your doctor. It is better to stick to a comfortable diet and exercise plan, and aim at losing a couple of pounds per week, if you want long-term weight loss. If you rush it, you could find yourself facing a lot of unforeseen health complications.

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It is a generally held belief that people who lose weight tend to put it back on, and that long-term weight loss is very difficult to achieve. But, according to recent studies, approximately 20 percent of overweight individuals are successful at long-term weight loss. 

The National Weight Control Registry (NWCR) was established in 1994 by Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph. D. from the University of Colorado with the intention of studying the secrets of successful people who have not only lost a lot of weight, but also maintained it for a long term. It is considered to be the largest study of individuals successful at long-term maintenance of weight loss. Currently, it keeps track of more than 5,000 successful achievers of long-term weight loss, and invites more such people to become its members. 

About 80 percent of the members of the Registry are women. Slightly more than half of them lost their weight with the help of weight loss programs; the rest lost it on their own. 98 percent of them modified their food intake in order to lose weight. 94 percent of them increased their physical activity. Walking was the most popular choice of physical activity. 

Most of them report that they maintain weight by taking a low-energy, low-fat diet and by doing high levels of activity.

78 percent of them eat breakfast everyday.

75 percent of them weigh themselves at least once a week.

62 percent watch less than ten hours of TV per week.

90 percent exercise on an average of one hour per day.

They have low levels of depression, and most of them claim that a medical trigger was responsible for their long-term weight loss. 

The members of the National Weight Control Registry are living proof that the achievement of long-term weight loss is possible. The research findings of the Registry have found their way as features into many newspapers, magazines, and television broadcasts, such as USA Today, Oprah Magazine, The Washington Post, and Good Morning America. 

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Many people find that it is easier to create a weight loss goal plan than to stick to one. So, how far have you succeeded with your weight loss goals?

If you’ve been though one too many weight loss programs, it is very important to identify the obstacles to your weight loss plan. This makes it easier to tackle them when they arise. Take this quiz to find out about your weight loss obstacles. A few of them could be as follows. 

Your motivation:  Have you made a careful study of your weight loss goals? Your reasons for wanting to lose weight could be your greatest motivators. The best reasons you could have to want to lose weight are good health and a normal weight. 

Large goals: Is your goal too large for you to handle? Take things a little at a time; don’t bite off more than you can chew. Break your large goal into sub-goals, and take small steps toward it. 

Energy: Are you suffering from chronic fatigue? The cause may lie in your diet and lack of physical activity. Eat plenty of fruits and vegetables. If you take too many carbohydrates and fats, ensure that you exercise enough to burn it off; otherwise, it will turn into the very fat you are trying to battle.

Food Habits: Do you find yourself reaching out for foods that are an absolute no-no? Maintain a written record of your food intake. This will help you regulate the amount of food that you eat.  

Many people indulge in emotional eating. The only way to combat this is by replacing it with an activity that is beneficial to your health, such as eating a fruit snack or taking a long walk. 

Time: Do you have enough time to workout? Exercise is cumulative; six five-minute walks are as good as one thirty minute walk. Incorporate a lot of physical activity into your daily schedule. For example, you could take the stairs instead of the elevator. 

Support: You might feel isolated and give up in despair if you try battling weight alone. Join a group of like-minded people. The mutual support and the friendly competition can be a great help. 

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