Happy 2005! Or is it? Weight loss is a common “resolution” in January, whether it’s intended to melt away excesses of the recent Holiday Season or address a gradual gain from recent months and years. Canadians are now probably more aware of the risks of excessive weight and obesity because of the coverage that the media has been providing. Diabetes is afflicting young and old adults alike; cardiovascular diseases like hypertension, strokes and heart attacks still rank as the #1 killers; and arthritis and joint problems impair quality of life at increasing rates.

To address these very real health problems (and others) through weight loss programs may now appear to be a confusing prospect. Hyped up diets like Bernstein’s or Atkins give varying results and ultimately fail to give us long-term weight loss. Low calorie diets are risky for some, giving short-term success followed by “yo-yo” results on the scales. Whatever approach is used (and some of you try several in succession), some people don’t achieve their goals because the problem is beyond foods, calories and exercise.

This newsletter is intended to educate the reader about the basics as well as hidden factors. The most important point is that you should not undertake any of these ideas without assessment and direction from a trained medical professional such as a Naturopathic Doctor.

Food & Diet

Yes, this is where the problem often starts. Too many calories from food that is increasingly devoid of nutritional value. Keep a record of the foods that you eat over a one-week period and you will likely be surprised. You might think you eat a blend of vegetables, fruits, meats, grains and other foods – but you probably aren’t. Have you ever read labels on processed foods to truly understand the nutritional and caloric value of a serving size? And just what is a serving size? You’re probably eating a larger serving than you think, and with that come higher calories. You’re likely not getting a healthy balance of vegetables and fruits compared to meats and grains that are loaded with high-calorie carbs and fats.

It’s important that Canadians learn about nutrition as a cornerstone for healthy living. Weight-Watchers? or Jenny Craig? makes weight-loss easier by making foods that participants buy. But you don’t learn how the different food groups are balanced so that you can continue your success long after you’ve reached your goal.

It’s simple: eat more fruits and vegetables, and smaller portions of meats and grains. Get a good nutrition book, ie. The Healing Power of Foods by Michael T. Murray, ND, to learn what portion sizes should be, and use measuring tools (measuring cups and scales) to learn to visually recognize what a serving looks like. At first it may seem daunting to eat 10 servings of fruits and vegetables per day, but over time you will learn it is easy.

Calorie counting is helpful if it helps you learn that 1) you’re eating (and drinking) more calories than you think, or 2) your low-cal diet has stopped being effective. Women should eat 1800-2000 calories per day (men 2500-2800) with modest levels of activity (see more information under “Exercise”). If your calorie count is higher, weight will creep up. On the other side, if you’re eating 1200 calories or less on a constant basis, you’re starving yourself (in many ways) and your metabolism will slow down to prevent the burning of calories at all. So you’re limiting your calorie intake and still not losing (or may be even gaining) weight.

Exercise: The Other Basic Step

Walking produces cardiovascular improvements before you will lose weight. You probably haven’t been told that but it’s been proven in medical studies. Exercise is another cornerstone of health that cannot be sidelined because the pace of life doesn’t allow it. Block out the reasons you use to avoid exercising, and consider the following:

1. Weight loss will increase with brisk walking, 6 days per week. 45 year-old should have their heart rate reach 105 to 122 beats-per-minute over 45 minutes of walking to give results.
2. Benefits of walking or exercise are cumulative. Can’t spare 45 minutes per day? Try 3 segments of 15 minutes (on breaks in your day) and you’ll see similar results.
3. Exercise time can be shortened for more aggressive workouts that raise your heart rate to higher levels (example: jogging/running, cycling, cross-country skiing).
4. Resistance exercises using small weights or even rubber bands can increase metabolism.



Other Tips & Facts

5. Don’t eat too many salads or raw vegetables in the winter months. “Cold” foods are hard to digest, especially in the winter. You won’t absorb as much of the needed nutrition compared to eating cooked foods. Light steaming or stir-frying will help significantly. Soups, stews, crock-pots and pressure-cooking are great too. As for fruits – eat them at room temperature (rather than from the fridge). Cooking fruit is another good idea.


6. Can’t lose weight even though you eat healthy foods? You may suffer from “masked” food intolerances that can come from healthy or junk foods alike. Consult an ND or nutritionist who is experienced in diagnosing and identifying food intolerances for help.


7. Turn down the thermostat and reduce the layering of clothes: while it is desirable to be comfortable during the winter, you can stimulate your metabolism by exposing yourself to cooler house (and office) temperatures.


8. Underactive thyroid glands (known as hypothyroidism) are a commonly misdiagnosed condition, of which weight gain is a symptom. Twenty (20) to thirty (30) percent of sufferers will have normal thyroid tests. An ND can help identify and treat this.


9. Gas? Have you wondered if the bloating or flatulence you regularly experience is “normal”? It probably isn’t, and could be the signs of ineffective digestion or an overgrowth of yeast in the intestines. Both factors reduce your metabolism, adding to the difficulty of overcoming your weight challenge.

Maintaining healthy weight should be a way of life and healthy living, not a project that helps you fit into certain clothes. This is why I use the term “Weight Management”. Eating well and exercising regularly are appropriate factors to consider at the beginning. If you have consistent problems with your weight, there are probably factors that you haven’t been educated about by either your doctor or other weight loss programs. Consult a Naturopathic Doctor before diving in to your 2005 plan. We have much to offer you.