Posts Tagged as: Weight Loss
Do you dread going to the doctor because you know they will pin your health problems on your weight? Or maybe you quit going to the doctor all together to avoid feeling embarrassed and ashamed. Because the stigma attached to body size has been shown to cause weight gain, researchers are calling for doctors to emphasize exercise rather than weight loss.
Although it’s true obesity is linked to myriad inflammatory health conditions, it’s also true that diets fail the majority of people and often lead to weight gain. Also, some people are overweight due to genetic predisposition, numerous starvation diets, a history of an eating disorder in response to childhood trauma, and so on.
For those people who have spent a lifetime battling their weight and the stigma associated with it, a visit to the doctor simply opens a Pandora’s box of shame, despair, hopelessness, and self-loathing. Many decide it’s simply healthier not to go.
Policy may shift to taking the emphasis off weight
Fortunately, the Centers for Disease Control and Prevention is aware of the ineffectiveness of shaming patients.
A recent essay published by the CDC called for doctors to lay off patients who don’t meet the body mass index (BMI) guidelines and instead shift the focus to helping a patient exercise regularly.
The essay argues that avoiding “fat shaming” will go a long way to establishing better doctor-patient rapport and trust, thus facilitating a patient’s sense of positivity and willingness to adapt healthier habits.
Diets and thinking you are fat lead to obesity
Studies consistently show diets actually lead to long-term weight gain and obesity.
What’s even more shocking is that the perception you are overweight also leads to long term weight gain, even if your original BMI was in the normal range.
In other words, telling a patient they are too fat can actually make them gain weight, not lose it.
And telling yourself you are too fat will do the same.
Addressing obesity and health without stigma
Clearly, telling people they are too heavy and need to lose weight isn’t working.
The key, say researchers, is to promote the idea that a person can be healthy at any weight. This requires decreasing the stigma, establishing trust and rapport, and encouraging exercise and healthy behaviors. It also requires taking into consideration the patient’s social and financial situation.
According to recent studies, regular exercise improves health at any weight. It also reduces the risk of chronic diseases such as diabetes, heart disease, and Alzheimer’s.
Focusing on regular exercise also shifts the focus away from judging the person’s body and instead puts it on behaviors that can be influenced, barriers that can be addressed, and progress that can be measured at follow-up visits, regardless of weight.
Diets have a terrible track record for the majority of people. However, exercise is an area where most people can succeed, regardless of their body size or fitness level.
Ask my office how we can help you improve your health in a way that works for you.
The United States enjoys liberal access to nutritional supplements. We can buy virtually any supplement from multiple sources either at the local grocery store or online. Other countries can be more stringent when it comes to access and don’t enjoy near the wide range of variety.
However, the freedom around nutritional supplements in the United States means consumers must be wary of shoddy, fraudulent and even unsafe supplements with misleading claims. It’s important to learn how to be a smart supplement shopper to make the most of our supplement-shopping freedom. You may be surprised to learn the worst supplements aren’t from some shadowy corner of the internet, but rather usually from your local drug or grocery store.
At the same time, it’s also important to protect consumer access to supplements. The FDA’s approach to the industry is often viewed as unnecessarily aggressive due, it is widely believed, to the influence of the pharmaceutical industry. As the the rates of “untreatable” or “mysterious” chronic diseases and dementia continue to skyrocket, people increasingly turn to alternative health care and nutritional supplements to address their health concerns. This has turned the supplement industry into one worth many billions of dollars.
What supplements to avoid
The supplement industry as created its own standards of quality that manufacturers can choose to comply with in order to reassure their buyers only the purest ingredients are used.
Avoid cheap, mass marketed supplements comprised of synthetic or inflammatory fillers (such as wheat and corn), poor quality ingredients, inactive ingredients, and artificial colors. There is also no way of knowing how shipping and storing has affected the ingredients.
What to look for in quality supplements
For starters, avoid fillers that use wheat, corn, starches, and magnesium stearate. Also, research the origin of the ingredients. Herbal ingredients can come from heavily polluted areas in other countries and be loaded with toxins. Good companies test their ingredients for toxins.
Research the brand. Are they formulated with a health-care professional and scientific advisory board? Are there peer-reviewed studies to back up the ingredients? Does the company test purity?
What is their marketing like? Do they use sleazy snake-oil selling tactics? Or do they cater to licensed practitioners and provide educational seminars to teach about the products and how best to incorporate them into a health care plan?
Also, look for supplement companies that send their products out to independent labs to test for quality and purity.
NSF International, and independent organization, certifies supplements on three levels of quality:
Certified Good manufacturing practices (CGMPs): Guidelines that assure a product conforms with what’s listed its label.
American National Standard for dietary supplement products: Testing that ensures products contain what is on the label and not undeclared contaminants.
NSF Certified for Sport: Screens for athletic banned substances.
For decades the diet industry has conned consumers into thinking good diet products are low in fat. This led to a boon in creation of low-fat, high-carbohydrate, and often high-sugar “diet” products that promote fat storage, prevent fat burning, increase cravings, and raise inflammation. Not only can diet foods make you fatter, they can also make you sicker.
Yet another new study shows low-fat diet foods lead to obesity. Rats given high-sugar, low-fat foods that mimic many diet products not only got fatter than the control rats, they also experienced liver damage and brain inflammation.
The sad thing about this study is that the low-fat rats didn’t eat more calories. They consumed the same amount of calories as their counterparts that were fed a balanced diet yet they still ended the study fatter and sicker.
Liver and brain damage from low-fat, high-sugar
The excess fat accumulated around the rats’ livers was similar to the liver damage caused by heavy alcohol use. This study and others similar to it show that brain-inflammation from the high-sugar, low-fat diet also impaired function of the vagus nerve. This is a nerve that runs between the brain and the gut and is vital to both healthy brain and gut function.
Diet foods skew hunger and satiety hormones
The impacts on the vagus nerve and the brain also alter hormone signaling around hunger and satiety. This explains why people on high-carbohydrate, high-sugar diets often feel hungry all the time despite how much they eat.
Dieting signals the body to store fat
The hormones that control hunger and satiety also play a role in fat burning and fat storage. When this system is dysregulated due to a high-sugar diet, this prompts the body to favor fat storing over fat burning.
The best way to reverse this process is to fuel the body with a lower carbohydrate diet that is adequate in proteins and fat, and abundant in vegetables. How many carbohydrates a person needs to consume depends on many factors and varies from person to person. Ask my office for advice.
Dieting makes the body efficient at fat storage
Add a low-calorie diet to the poor performance of mainstream diet products and you have a recipe for lifelong super-powered fat storing abilities. This means a person has to consume fewer and fewer calories simply to avoid gaining weight.
This was best evidenced among former contestants of the popular TV show The Biggest Loser Although contestants lost weight through a stringent regime of low-calorie dieting and intensive exercise, most contestants piled the weight back on after the show ended. They also had to consume 500–800 fewer calories below maintenance calories simply to avoid gaining weight. This is because the extreme dieting and exercise, though effective, had lowered their resting metabolic rate so that they were burning fewer calories each day compared to before participating in the show.
How to lose weight and stay healthy?
Often people lose weight simply by following a diet that lowers inflammation and removes foods to which they are intolerant, and by stabilizing blood sugar, repairing leaky gut, and addressing chronic inflammation. By focusing on a vegetable-dominant diet you also increase the proportion of gut bacteria that promote fat burning over fat storage.
The key is to gradually switch yourself over to a life-long way of eating you enjoy because it makes you feel better.
For more information on healthy weight loss, contact my office.