The Truth About Losing Weight

All Rights Reserved 2013

Table of Contents
TABLE OF CONTENTS............................................................................................................................... 2 1 INTRODUCTION ................................................................................................................................ 4 1.1 1.2 1.3 1.4 2 2.1 2.2 2.3 3 3.1 3.2 4 TARGET AUDIENCE ........................................................................................................................ 4 THE BENEFITS OF USING THIS BOOK .............................................................................................. 4 COPYRIGHT NOTICE....................................................................................................................... 4 DISCLAIMER .................................................................................................................................. 4 DIFFICULTIES IN LOSING WEIGHT ................................................................................................. 5 WHAT YOU NEED TO KNOW.......................................................................................................... 5 FACTORS THAT AFFECT YOUR WEIGHT ........................................................................................ 6 EXTERNAL FACTORS THAT AFFECT YOUR DIET ............................................................................ 7 MAKING DIETARY LIFESTYLE CHANGES ....................................................................................... 7

WEIGHT-LOSS BASICS .................................................................................................................... 5

DIET ...................................................................................................................................................... 6

EXERCISE ............................................................................................................................................ 8 4.1 EXERCISE AND FOOD INTAKE ........................................................................................................ 8 4.2 TYPES OF EXERCISE ....................................................................................................................... 9 4.2.1 Walking .................................................................................................................................... 9 4.2.2 Aerobic Exercise .................................................................................................................... 10 4.2.3 Strength Training ................................................................................................................... 10 4.2.4 Moderate-Intensity Activities ................................................................................................. 11 4.2.5 Flexibility ............................................................................................................................... 11

PHARMACOLOGY (DRUGS) ......................................................................................................... 12 5.1 5.2 5.3 5.4 COMMON DRUGS FOR LOSING WEIGHT ....................................................................................... 12 OTHER DRUGS ............................................................................................................................. 13 EFFECTIVENESS ........................................................................................................................... 13 SAFETY ........................................................................................................................................ 13 ACUPUNCTURE ............................................................................................................................ 14 ACUPRESSURE ............................................................................................................................. 15 HYPNOSIS .................................................................................................................................... 16 AYURVEDIC TREATMENT ............................................................................................................ 17 HERBS AND HERBAL SUPPLEMENTS ............................................................................................ 18 YOGA ........................................................................................................................................... 19 GASTRIC BYPASS ......................................................................................................................... 20 LAP BAND................................................................................................................................... 20 LIPOSUCTION ............................................................................................................................... 20

ALTERNATIVE METHODS ........................................................................................................... 14 6.1 6.2 6.3 6.4 6.5 6.6

SURGERY........................................................................................................................................... 19 7.1 7.2 7.3

WEIGHT-LOSS PROGRAMS ......................................................................................................... 21 8.1 ATKINS DIET................................................................................................................................ 21 8.1.1 Low-Carb Diet ....................................................................................................................... 22 8.1.2 The Principle behind the Atkins Diet ..................................................................................... 22 8.1.3 Four Phases ........................................................................................................................... 22 8.2 SOUTH BEACH DIET..................................................................................................................... 23 8.2.1 The Principle Behind South Beach Diet ................................................................................ 23 8.2.2 Three Phases .......................................................................................................................... 24

All Rights Reserved 2013 The Truth About Losing Weight

8.3 8.3.1 8.3.2 8.3.3 8.4 8.4.1 8.4.2 8.5 8.5.1 8.5.2 8.6

JENNY CRAIG ............................................................................................................................... 24 Programs ................................................................................................................................ 25 Three Program Elements ....................................................................................................... 25 Available Support ................................................................................................................... 25 WEIGHT WATCHERS .................................................................................................................... 26 Points System ......................................................................................................................... 26 After Reaching Your Weight Goal ......................................................................................... 27 BEST LIFE DIET ........................................................................................................................... 27 How it Works .......................................................................................................................... 28 Three Phases .......................................................................................................................... 28 ORNISH DIET ............................................................................................................................... 29

All Rights Reserved 2013 The Truth About Losing Weight

1 Introduction
The purpose of this book is to provide information about the many methods available for losing weight. Material covered includes dieting, exercise, drugs, surgery, and alternative therapies. The final chapter discusses weightloss programs. Some of these programs may incorporate several components from previous chapters.

1.1 Target Audience

The intended audience for this book is anyone interested in learning more about weight-loss methods. It should be of particular interest to those people who wish to actually lose weight.

1.2 The Benefits of using this Book

The primary benefit of using the book is an increase in knowledge about losing weight. If you are trying to lose weight, you should get additional benefits, such as the discovery of a program or method that fits your weightloss needs. The ultimate benefit, of course, would be for you to meet your weight-loss goals and become a healthier and happier individual.

1.3 Copyright Notice

This book is Copyright 2013 Unauthorized copying of this guide, in any way, is prohibited.

1.4 Disclaimer
Please note: This book was written with great care. However, in spite of this, errors or omissions may occur. This book is provided "as-is", without any warranty, whether expressed or implied. All readers of this book agree to use the information provided in this book entirely at their own risk.
All Rights Reserved 2013 The Truth About Losing Weight 4

2 Weight-loss Basics
2.1 Difficulties in Losing Weight
There are many roadblocks to overcome while being on a weight-loss program. You may fall into the trap of making excuses to justify why you fail, like lack of time for exercise, commitments to your family and work, easy availability of unhealthy foods and sweets, and perhaps even illness or injuries. Studies have shown that those who have successfully lowered their weight and became healthier had more than weight loss as their goal. It has been proven that more people have been successful in keeping their weight down by aiming to have a healthier lifestyle instead of just reducing weight. A healthy eating lifestyle and regular exercise will do more to help you improve your health and quality of life.

2.2 What You Need to Know

Before you start a weight-loss plan, you need to know the following: Your Body Mass Index (BMI) - Your BMI is a measure of body fat based on your height and weight. Many doctors consider BMI as a better indicator of health risk than how much you actually weigh in pounds. BMI is also used to screen for weight categories that may possibly lead to health problems. A BMI that measures between 25 and 30 is considered as overweight and a number above 30 is defined as obese. A high BMI correlates to a greater risk of developing type-2 diabetes or heart disease, which are both weight related illnesses. Your waist circumference - Abdominal obesity is a health risk. Your waistline is an indicator of your risk for heart disease, high blood pressure, type-2 diabetes, and high cholesterol. A waistline of 40 inches or more is considered too high for males and for females the waistline shouldnt be above 35 inches. The correct way to measure your waistline is at the smallest spot under the ribcage and above the belly button.
All Rights Reserved 2013 The Truth About Losing Weight 5

2.3 Factors that Affect Your Weight

There are three factors that affect your weight: Genetics - Your genetic makeup affects your basal metabolic rate (BMR), which is the rate at which the body uses energy at rest and affects your bodys total energy needs; it also affects your appetite and when you actually feel full, the distribution of body fat in your body, and possibly the propensity to stay active or inactive. Nutrition - Its very important that your body gets the proper nutrition to remain healthy. Ensuring you get the correct vitamins and minerals while avoiding the bad foods will make a big difference in your weight. A nutritionally complete diet will also make you feel better and more energetic. Physical activity - Keeping your activity level high is very important for averting obesity and improving your total physical health. It is one of the best ways to maintain a healthy weight that is appropriate for you. Continuing to have regular physical activity can lower blood cholesterol and triglyceride levels, reduce blood sugar, reduce your chances of getting a disease, and increase your level of fitness.

3 Diet
Diet is an important component of any weight-loss program. Even if you choose a method to lose weight where diet isnt a factor, such as surgery, you will still need to eat properly to maintain the loss. Therefore, fad diets or quick-loss starvation diets are not ideal, because even though they may help you lose weight quickly, unless you learn how to eat a healthy diet for the long term, you will gain the weight back. A balanced and healthy diet should include lots of fruits, vegetables, whole grains, and low-fat dairy products. A diet such as this supplies your body with the needed nutrition and contributes to the lowering of your risk for heart disease and many other illnesses. To learn the ideal amounts of each food group that you should eat, you should acquire a nutritional chart from a
All Rights Reserved 2013 The Truth About Losing Weight 6

healthcare facility or from an online source. Some charts will also list the foods you should limit or avoid.

3.1 External Factors that Affect Your Diet

To be successful at improving your diet, you need to understand that eating habits are also affected by emotional and social factors. You eat for many reasons other than just satisfying hunger. You eat because it is also a normal part of social interactions and a means to comfort yourself and relieve stress. Your eating habits may have been dictated in part by how you were raised, as in clean your plate, there are starving children in some poor countries in the world. In some cases, the people you ate with might have contributed to how you consume your food. If they overeat and are overweight, for example, chances are you may follow suit. To help you in considering what steps you need to take to become a healthy dieter, you need to take into account how and when you eat. Do you wait to become hungry before you eat or do you go for a snack when watching your favorite TV show? Do boredom and stress drive you to eat? Do you eat to reward yourself for some good thing you have done? It is also important to bear in mind how much sleep you get, because sleep deprivation is directly linked to hunger and overeating. It will help to make dietary changes if you recognize the emotional triggers that drive you to eat. Understanding your limitations and the challenges that you face when dieting can help you change the habits and mental attitudes that have kept you from succeeding in your dieting.

3.2 Making Dietary Lifestyle Changes

Your attempt at losing weight can be made more successful by making some lifestyle changes: Forget about dieting as a means to lose weight. Instead, you should try to go for healthy eating choices that will work for you.

All Rights Reserved 2013 The Truth About Losing Weight

 Consider youre relationship with the food you eat. Do you eat because you are bored, stressed, or in a complicated situation? There are other means to comfort you other than thinking of food. Gradually modify your eating habits. You are more likely to succeed if you try to change one eating habit at a time. Set small goals that you can actually reach. They should be specific but flexible. Be prepared to suffer setbacks from time to time. This, however, doesnt mean you are a failure.

4 Exercise
Exercise used to be considered merely as an option for losing weight. It was thought of as a series of painful routines that you need to undergo to get rid of the extra pounds you put on during the holidays. The old adage, no pain, no gain arose from this line of thinking. Today, people realize the old way of thinking isnt completely true. Exercise needs to be incorporated into your life, not only as a tool for losing weight, but also as an essential part of being healthy, fit, and disease-free. It should become as second nature to you as brushing or bathing. And you dont need to do those bone-crunching, muscle-pulling routines to get the desired results. In other words, there is no pain necessary to receive the gain. In fact, studies prove that you only need to do mild to moderate exercises to be fit. And, by doing those types of exercises, its easier for you to stick with the program in the long run.

4.1 Exercise and Food Intake

Controlling your weight depends on keeping a balance between what you eat (energy intake) and the physical activity (energy output) you do. This means that if the amount of your calorie intake is the same amount expended through physical activity, you simply maintain your weight. You dont lose or put on any pounds at all. To lose weight, therefore, you must be able to burn more calories than what you eat.

All Rights Reserved 2013 The Truth About Losing Weight

The best way to accomplish this calorie burning is through exercise. But the key to losing weight through exercising is not by going faster or harder. The most significant factors are persistence and continuity. Intense workouts are tiring and tend to be done less frequently, and eventually are abandoned. On the other hand, mild to moderate exercise can be done more often and with virtually no pain. When regularly done, exercise can help you build stronger muscles and boost your bodys metabolism. How much exercise do you need? The objective here is to create a calorie deficit in your body. Therefore, the amount of exercise required depends on how much your food intake is and how much physical activity you are able to do. Eating 100 calories a day in excess of what your body actually needs will add approximately 10 pounds to your weight within the year. If you are a medium sized adult, walking more than 30 miles will burn up 3,500 calories, which is equal to a pound of fat. But you dont have to do this in one go. You can walk a mile a day for 30 days and still lose the pound. The only restriction is that you dont eat more than your usual amount of food. Combining exercising and diet is the way to go if you want to lose weight.

4.2 Types of Exercise

To determine the best type of exercise program that will work for you, consult your health care provider, doctor, or a certified athletic trainer. Below, you will find some typical forms of exercise that you may want to try.

4.2.1 Walking One of the best exercises you can do to control your weight and lose it permanently is walking. It is great for maintaining your health and increasing your fitness and energy levels. Walking burns a good proportion of stored fat, especially when done for extended durations and at a brisk pace. Bear in mind, too, that walking is easy to do, whether alone or with a group. It is a fun activity with friends and there is no equipment needed.

All Rights Reserved 2013 The Truth About Losing Weight

4.2.2 Aerobic Exercise This type of exercise is also known as cardiovascular exercise. The term refers to any exercise that involves sustained and rhythmic movement using the large muscle groups. Doing aerobic exercise overloads the lungs and heart and forces them to work harder as the need for oxygen by the body increases. Doing aerobic exercise is a tremendous help in losing weight, because it burns a large amount of calories. A slow jog for half an hour, for example, can burn approximately 300 calories. This can make a big difference towards accomplishing calorie deficit in order to lose weight. However, it does very little in toning and firming muscles. Some examples of aerobic exercise are bicycling, aerobic dance, swimming, brisk walking, and stepping. Your physical condition, your history, your interests, and your goals will help you determine which one to choose. Most experts say it is better to select between 2 or more types and do them alternately to get a better and more interesting workout.

4.2.3 Strength Training This type of exercise makes use of progressively heavier resistance to build or retain muscle. If you are over 25 years old, it can help you to stop losing one-half pound of lean muscle every year. Lean muscles are responsible for over 25% of the calories you use, so losing muscle is equal to gaining weight because you will have fewer muscles to burn calories. Performing regular strength training can help in developing lean muscle tissue which causes a corresponding increase in caloric consumption of your body, even while sleeping. Combining aerobic exercise and strength training is the best way to lose more fat and gain more muscles. Studies revealed that weight loss is increased by as much as 56 percent when these two types of exercises are done to complement each other.

All Rights Reserved 2013 The Truth About Losing Weight

10

4.2.4 Moderate-Intensity Activities These types of activities include some of the things you may already be doing at home or at the office. They can be done in a short time and at different hours. Each action may not have a significant effect on your health at once, but doing them regularly over time will help you lose weight and improve your fitness level. Some activities to consider are: Taking a short walk around the neighborhood Raking leaves in the yard Actively playing with the kids Using the stairs instead of riding the elevator Parking your car farther away from the office and walking the extra distance Mowing the lawn Taking an activity break, such as getting up and stretching or walking around

4.2.5 Flexibility Any exercise program should include flexibility training, such as stretching. Stretching increases physical performance and decreases risk of injury. It also helps in increasing blood supply and providing nutrients to the joints, which contributes to an increase of neuromuscular coordination. Stretching reduces soreness, improves balance, increases tolerance for low back pain, and reduces muscle stress. Always check with your health care provider before you start any form of exercise program.

All Rights Reserved 2013 The Truth About Losing Weight

11

5 Pharmacology (Drugs)
You might think that weight-loss drugs are the solution to every dieters concern. While its true that these drugs can definitely reduce pounds, they arent necessarily the best choice for everyone who wants to lose weight. And if you find yourself in the situation to where you need these drugs, it is still necessary to get regular exercise and eat a healthy diet in order to get the full benefits. Bear in mind that doctors are very careful when prescribing weight-loss drugs to their patients; they only do so for those who have a weight-related health problem. Its a known fact that some of you struggle with losing weight despite doing everything you can. If your weight has been causing health problems for you, perhaps pharmacology may be the solution. Remember that these drugs arent designed for those individuals who seek to drop a few pounds just to look good. Their purpose is to aid people who are obese and having a hard time maintaining a healthy weight despite constant dieting and exercise. You can be a good candidate for weight-loss drugs if: You continue to fail using other methods You have health complications related to obesity (sleep apnea, diabetes, or high blood pressure) and your BMI is higher than 27 You have a BMI higher than 30

5.1 Common Drugs for Losing Weight

There are two Food and Drug Administration (FDA) approved drugs for the use of managing weight in the long-term. They are composed of different ingredients and have different potential side effects. The first drug is Sibutramine and it should be taken once a day with an initial dosage of 5-15 milligrams depending on the condition. Side effects of Sibutramine include higher blood pressure, insomnia, constipation, and mouth dryness. The other long-term drug is Orlistat and it should be taken three times a day with a 120 mg dosage each time. The side effects of this drug include diarrhea, oily bowel movements, abdominal pain, and bloating.

All Rights Reserved 2013 The Truth About Losing Weight

12

5.2 Other Drugs

There are also other drugs which are prescribed less often and are designed for short-term use only. One of these drugs, phentermine, suppresses your appetite and results in weight loss on a temporary basis. Side effects include lightheadedness, vomiting, dizziness, dry mouth, and nausea. There is a product called Alli (Orlistat at a reduced strength) that is available over the counter to those 18 years old and above. This particular drug should be used while on a low-fat/low-calorie diet and in combination with exercise. People who have used Alli report improved weight loss, but not a large amount. Side effects include oil spotting, gas, and diarrhea.

5.3 Effectiveness
Weight-loss drugs can be somewhat effective in your quest to drop pounds. A combination of drugs, exercise, and proper diet is much more effective and will help you lose up to ten percent of your body weight in one year. Losing this amount of weight will provide significant health benefits, such as a reduction in triglyceride and glucose in the blood, lower insulin levels, and an improved blood pressure. Keep in mind that you still need to learn to eat a proper diet and increase your activity to have an effective weight-loss program. The drugs merely give you a better chance of seeing results, especially if you have difficulty losing on a program without them.

5.4 Safety
If you find yourself among the most likely candidates to be prescribed one of these drugs, be aware you may have to be on it for the long run. If you discontinue taking the drug, your weight problems will more than likely return. This creates a dilemma, because there have been no studies on the safety of the drugs for long-term use due to the fact they have only been on the market for a short time. You, together with your doctor, should weigh the risks versus the rewards when it comes to these drugs. Make sure the doctor investigates the side effects of the drug, the possible drug conflicts if you are taking other drugs, and the history of your health.
All Rights Reserved 2013 The Truth About Losing Weight 13

6 Alternative Methods
Alternative methods for losing weight include acupuncture, acupressure, hypnosis, ayurvedic treatment, the use of herbs and herbal supplements, and yoga.

6.1 Acupuncture
Acupuncture, a form of traditional Chinese medicine, refers to the practice of inserting needles in certain parts of the body to minimize pain or to put the body in a state of anesthesia. Acupuncture can also be used as an alternative means of losing weight. A study published in 2003 in the Journal of Medical Acupuncture showed that persons who received acupuncture treatment lost three times more weight than those who did not. Another study done in 1998 at the University of Adelaide, Australia, showed that 95% of those who went through electro-stimulation of specific acupuncture points experienced suppression of appetite, which could help them lose weight. How does it work? When your appointment begins, the acupuncturist will ask you about your eating patterns, your tendencies to overeat, and any possible digestive problems you may have. After this, your therapist will check your pulse to assess your overall health energy, particularly that of your stomach. The acupuncturist may also observe your tongue to see if you have other problems in your stomach. A white or yellow coating on your tongue, for example, means that there is a heat or coldness problem in your stomach, which may lead to weight gain. Once these things are established, your acupuncturist will then design a specific treatment for you and identify which ear and body points should be included in the treatment. There are many points on the ear that can be stimulated for weight loss, and the acupuncturist will choose two or more of these based on your profile. The number of treatments you will go through will depend on how much weight you need to lose or what your target weight is and how committed you are to the entire process.

All Rights Reserved 2013 The Truth About Losing Weight

14

For persons who constantly overeat, a daily treatment may be necessary for the first five days. The following week, the treatment can be reduced to every other day, after which it can be reduced further to every three days. For persons whose target is to lose about 5 to 10 pounds only, the treatment can be done every three days or two times a week until their desired weight is reached. After this, only maintenance treatments are necessary, which should be done when seasons change in order to stabilize energy levels.

6.2 Acupressure
Acupressure means applying pressure to certain points on the body in order to control symptoms like pain, hunger, and nausea. The therapy is similar to acupuncture, but the therapists dont use needles. Acupressure is another method that can help you lose weight. Specific points on your body are connected to your appetite, your cravings, and your feelings of hunger. By stimulating these points with the application of pressure, you can control your appetite and minimize your hunger pangs. The pressure points that control appetite are found on your ears. If you observe your ear, you will notice a small part protruding near the side of your face. An acupressure practitioner will press this little fleshy part using the thumb and index finger. This will help regulate your appetite, make you feel hungry less often, and curb your cravings. After this, your acupressure practitioner will stimulate other pressure points corresponding to different organs in the digestive system so that your body will be able to digest food effectively. This will help your body get rid of digestion problems that may contribute to making you eat more. If you cannot go to an acupressure practitioner, you can stimulate the pressure points yourself. All you need is an accurate guide that shows you which points to press, what those points correspond to, and how often you should apply pressure to them. Once you learn these things, then you can lose weight by using acupressure on yourself whenever and wherever you need it.

All Rights Reserved 2013 The Truth About Losing Weight

15

6.3 Hypnosis
Hypnosis brings you to an altered state of consciousness in which you are able to focus your attention more and you become more receptive to instructions and suggestions. As a result, it becomes easier for you to change certain behavioral patterns. Hypnosis has been used as an alternative weight-loss method for years. Its effectiveness in weight loss has been reflected in some studies, although not all of them have given conclusive results. Hypnosis can be a great help in losing weight particularly when done along with eating a healthy diet and doing regular exercise. A hypnotherapist will help you focus your thoughts on things that will lead to weight loss, such as controlling your appetite, eating healthy food, and staying away from junk food. Generally, hypnosis is considered safe, but it is important that you choose a hypnotherapist with good credentials and proper training, such as someone with a background in clinical psychology or psychology counseling. The battle for weight loss first begins in the mind. Perhaps this is why many people find hypnosis to be an effective strategy in helping them lose weight. There are several key areas that you can focus on for weight loss. The first is thinking that you are thin and healthy and eating nothing but healthy food. When you focus your thoughts on these ideas, it will influence your thinking to consume only healthy food. It also sets up your vision toward the goal of becoming not just thin but also healthy. Other behaviors that hypnosis can deal with are eating junk food in front of the TV. Through hypnosis therapy, the connection between watching TV and eating junk food can be cut. Eating when depressed or anxious can be stopped by training the mind not to give in to emotional eating. Hypnosis can also help you stop other behaviors and habits that lead to weight gain: eating out of boredom, eating too many sweets, eating too much fast food, and eating to find comfort. Your mind will be trained to reject these behaviors and habits, and your thoughts can be focused on beneficial behaviors like cooking healthy food.

All Rights Reserved 2013 The Truth About Losing Weight

16

6.4 Ayurvedic Treatment

Ayurveda is the traditional Indian medicine that is now used as a complementary and alternative medicine. The three principles (or doshas) of air or vatta, fire or pitta, and earth or kapha play a major role in Ayurveda. People who are predominantly vatta are said to be light, quick, and flexible. Those who are mostly pitta are dominated by heat, metabolism, and transformation in their lives. They are usually active people who are always excited to learn new things. People who are predominantly kapha are said to have more mass. They are usually the easygoing type and have slower physical and mental processes. When a person is overweight or underweight, that means the vatta, pitta, and kapha are not in balance. The weight problem is not influenced by the amount of food a person eats. Instead, the problem arises when a persons food intake and digestion (or metabolism) are not in balance. Most of the time, people who are predominantly kapha are those who become overweight or obese. Those who are mostly pitta are of medium build, but they may suffer from digestion problems if their digestive fire is not strong enough. Those who are mostly vatta are generally underweight and have problems absorbing nutrients in the body. To address your weight problems using Ayurveda, you need to know what your body type is and how you can help your body become healthy. You can do this by calming your nervous system, improving your digestive fire, and controlling your bodys energy and fat storage. Your doctor will design your Ayurvedic treatment specifically according to your needs depending on what the condition of your mind, body, and soul is. This treatment will be called your daily lifestyle regimen. In addition to following your daily lifestyle regimen, you will be asked to eat foods that will improve your digestive fire. Examples of such foods are bitter greens, mango, ginger, pineapple, papaya, and bitter melons. As part of your treatment, your doctor may also ask you to sip hot water occasionally during the day and drink ginger tea 2 to 3 times a day. You may also be asked to fast once a week by taking only liquids such as fruit and vegetable juices, light soup, and warm skim milk. Your doctor may suggest that you use pungent spices in your food. Some spices that are beneficial for this treatment are ginger, cumin, cayenne, black pepper, and mustard seed. Taking Ayurvedic herbs like amalaki and gotu
All Rights Reserved 2013 The Truth About Losing Weight 17

kola is also helpful. Finally, your doctor may advise you to get regular exercise. Another aspect of the Ayurvedic treatment for weight loss is reconnecting with your inner self about your life. You will reflect on questions about how you feel and what target weight you want to achieve. You will also ask yourself why you eat, if you are hungry for other things besides food, and if you eat in order to cover up some emotional or psychological need. The main goal of the Ayurvedic treatment is to help you get rid of ama, a byproduct of incomplete digestion, which clogs your bodys circulatory and lymph systems. Ama can be eliminated by taking herbs and herbal formulations like barberry, turmeric, guggulu, trikatu, and tripbala. Finally, to restore balance to your life, you need to get more relaxation and oxygen. Breathing exercises are recommended for this. Physical exercises are also an integral part of the treatment, and there are different exercises suitable for vatta, pitta, and kapha.

6.5 Herbs and Herbal Supplements

Herbs are another alternative method for achieving weight loss. Herbs have varying actions and effects on the body. Some help improve digestion. Others help control appetite. There are also herbs that help speed up your metabolism. Among the herbs that you can use to help you lose weight are cayenne, green tea, seaweed or kelp, nettle, and ginseng. Cayenne has capsaicin, a substance that can accelerate digestion and metabolism and causes faster burning of fat. Green tea has caffeine, which also aids in metabolism. Seaweed or kelp is known to be a natural thyroid stimulant and is another metabolism booster. Nettle is a thermogenic herb while ginseng increases the bodys energy and speeds up metabolism. Hoodia (Hoodia gordonii) is an herb used in weight loss that has recently caught a lot of attention because of its ability to suppress the appetite. It is found in the deserts of Africa, and it has actually been used by the Kalahari San Bushmen for hundreds of years. According to studies, Hoodia suppresses appetite by stopping the mechanism of hunger in the brain. Its action makes the brain think that there is enough blood sugar in the body,
All Rights Reserved 2013 The Truth About Losing Weight 18

thus the body does not send signals of hunger. Because of this mechanism, Hoodia is not advisable for diabetics. To date, there are not enough studies yet on the safety of Hoodia as a weight-loss supplement. There are also different Chinese herbal supplements that can aid in weight loss. An example of this is Bao He Wan, which comes in the form of chewable wafer. This herbal supplement contains Shan Zha, Shen Qu, Ban Xia, Chen Pi, Fu Ling, Lai Fu Zi, and Lian Qiao. Shan Zha helps the body to digest meat and fat and eliminates accumulated food. Shen Qu helps the body digest alcohol, vinegar, and rice. Ban Xia, Chen Pi, and Fu Ling all help dissolve accumulated food in the body. Lai Fu Zi helps the body digest starches like wheat and bread. Lian Qiao removes stomach heat that is caused by accumulated food. Bao He Wan may also be taken as tea.

6.6 Yoga
Yoga is a form of exercise that puts no strain on the body. It is practiced as a workout routine by many people, young and old alike. Yoga does not burn as many calories as the typical aerobic workout but it has been proven to help lose weight and keep it off. One study done in 2005, which was funded by the National Cancer Institute, showed that people who practiced yoga lost weight and were able to maintain their ideal weight. These people had practiced yoga at least 30 minutes each week for four years or more. One thing that makes yoga effective in weight loss is that it influences both mind and body. It makes you more aware of what your bodys condition is, what you are eating, and how you are treating your body. Because of this awareness, you are able to have more self-control when it comes to appetite and eating.

7 Surgery
A lot of people want to lose weight these days and some of them become desperate because none of the traditional weight-loss methods, such as diet and exercise, have worked for them. This is the main reason why people resort to weight-loss products such as pills and cream and the more desperate ones opt to have a weight-loss surgery done to remedy their
All Rights Reserved 2013 The Truth About Losing Weight 19

condition. This book will briefly cover three different types of weight-loss surgery.

7.1 Gastric Bypass

The surgery of choice by most doctors is gastric bypass, because it is generally safer and has fewer complications than other methods. The effects of this method are also long-term and when done with the right attitude and behavioral adjustments, continual weight loss is observed. However, you should be aware of how this is done before you actually undergo the procedure. Gastric bypass is a method wherein a small pouch is created at the top of your stomach. The surgeon will then use this to bypass the route of the food directly to the small intestine. The size of this pouch is usually similar to that of a walnut. Bypassing the normal route of food reduces the absorption of calories and thereby promotes weight loss. Typically, this surgery only takes four hours to complete with the patient under general anesthesia.

7.2 LAP Band

Another type of surgery is the LAP-Band Surgery. It is a type of weight-loss surgery that changes the stomachs original state to reduce the food one takes in. LAP-Band got its name from the adjustable silicone belt that is placed around the top of the stomach to control hunger, lessen intake, and feel full sooner. An advantage of LAP-Band surgery is that the band around your stomach can be adjusted through a port, which can lead you to lose weight faster. The surgery procedure is carried out by making a series of incisions and putting the LAP-Band in place. It usually takes an hour for the process to be completed. Recovery time after the surgery is about a week and nutritional adjustments have to be made to allow the stomach to get used to its new anatomy.

7.3 Liposuction
One other type of weight-loss surgery that is popular nowadays is liposuction. Liposuction is not really a weight-loss surgery per se, but is a
All Rights Reserved 2013 The Truth About Losing Weight 20

method of body contouring or spot reduction which removes the unwanted fats in certain areas of the body. Liposuction can be done in the cheeks, neck, thighs, back, abdomen, hips, ankles, calves, and upper arms. The fats found in these areas are usually termed as localized fats and are sometimes inherited. These fats do not respond to either dieting or exercise and therefore, liposuction is the only way to remove them. The whole surgical process takes about 30 minutes to five hours depending on the areas of fat to be removed. The surgeon is also the one who decides what type of anesthesia is given to the patient. Recovery after this procedure is long and may take up to three weeks before your normal routine can be resumed. The overall effect can be seen fully after six months. These are just some of the weight-loss surgery options available today. Before undergoing any of these, be sure you talk to your doctor about the risks involved.

8 Weight-loss Programs
There are many diet and exercise programs you can choose from. Here are some of the most popular ones: Atkins Diet, South Beach Diet, Jenny Craig, Weight Watchers, Best Life Diet, and Ornish Diet.

8.1 Atkins Diet

The Atkins Diet, also known as the Atkins Nutritional Approach, was developed by Dr. Robert Atkins out of his own need to lose weight. Being overweight, Dr. Atkins resolved to find a solution for his weight problem after reading an article about diet in the Journal of the American Medical Association. He developed his own diet program and published a series of books about it, the first one being Dr. Atkins Diet Revolution which came out in 1972. Since that time, his diet program has undergone some minor modifications but has still kept the same basic concepts.

All Rights Reserved 2013 The Truth About Losing Weight

21

8.1.1 Low-Carb Diet The Atkins Diet is a low-carb diet, which means it contains a lower carbohydrate ratio and a higher protein ratio. The low-carb diet has gained much popularity over the years, particularly in the early years of the millennium. According to Dr. Atkins, there are two main causes of obesity. The first is the consumption of refined carbohydrates like flour and sugar. The second is consumption of trans fat, which gives a higher probability of developing vascular disease than saturated fat. Dr. Atkins abandoned the conventional food ratio given in the food pyramid, because he said that eating a lot of refined carbohydrates has led to the increase of metabolic disorder occurrences. The Atkins program focuses more on diet but also recommends the intake of nutritional supplements. Exercise is also an integral part of the program.

8.1.2 The Principle behind the Atkins Diet The Atkins Diet basically restricts or limits eating carbohydrates with the intention of shifting the bodys metabolism from burning glucose to burning stored fats as fuel for energy, a process referred to as ketosis. This process is triggered when the bodys insulin levels become low. This happens when the blood glucose level drops, which occurs when you are hungry. The Atkins Diet keeps you from eating net carbs -- carbohydrates that affect blood sugar levels -- by eating more proteins instead. Because fats and proteins are not digested as fast as carbohydrates, they are able to delay and even decrease hunger. Dr. Atkins said that the primary reason why many people do not succeed on low-fat diets is that they have to contend with hunger. When they start to feel hungry they would often give in and start eating. He claimed that if you go on the Atkins Diet, you will not feel like you are depriving yourself of food.

8.1.3 Four Phases The Atkins diet program involves four phases: induction, ongoing weight loss, pre-maintenance, and lifetime maintenance. The induction phase stretches over two weeks, during which your body will be induced to go
All Rights Reserved 2013 The Truth About Losing Weight 22

through ketosis by restricting carbohydrate intake to only 15 to 20 grams daily, most of which should come from vegetables. All kinds of meat, eggs, cheese, fish, and shellfish can be eaten. You should drink at least 8 glasses of water during the induction phase. The second phase, ongoing weight loss, involves an increased consumption of carbohydrates but still in amounts that will result in weight loss. Every week, your carbohydrate intake will be increased by 5 grams. This phase will determine your Critical Carbohydrate Level for Losing. It will also help you know how certain kinds of food affect your cravings. The second phase will be over when your weight falls 10 pounds within your target. The third phase is pre-maintenance, in which your carbohydrate consumption is once again increased. The purpose of this third phase is to determine your Critical Carbohydrate Level for Maintenance, which simply means the amount of carbohydrates you can consume daily without adding to your weight. The fourth phase is the lifetime maintenance phase. In this last phase, you will develop the recommended eating habits you have learned in the three previous phases. Therefore, the diet does not really end; instead, it continues as you become more aware of your food choices.

8.2 South Beach Diet

The South Beach Diet, developed by Arthur Agatston (a cardiologist) and Marie Almon (a dietician), is based on a principle different from that used in many low-fat diets. According to Dr. Agatston, people on low-fat diets tend to eat more carbohydrates to compensate for the fatty foods they cut back on. As a result, they end up with excess sugar intake, which in turn leads to high insulin levels. Consequently, the high insulin levels cause the blood sugar level to drop, leading to hunger, and leading to consumption of more sugar. This vicious cycle results in weight gain instead of weight loss.

8.2.1 The Principle Behind South Beach Diet The South Beach Diet is neither a low-fat nor a low-carb diet. According to Dr. Agatston, low-carb diets may cause people to eat a lot less
All Rights Reserved 2013 The Truth About Losing Weight 23

carbohydrates, a lot more saturated fat, and smaller amounts of fiber than are needed to be healthy. Instead, the South Beach Diet is based on a simple principle: eating good carbs in place of bad carbs and good fats in place of bad fats. Bad carbs refer to those that, because they are quickly digested by the body, cause the blood sugar to shoot up. Examples of these are refined sugars and refined grains. In the South Beach Diet, these are replaced by unprocessed carbs like whole grains and vegetables. Bad fats include trans fat and saturated fat, which increase the risk for cardiovascular disease. These are usually found in red meats and poultry. Good fats are those found in foods that are rich in omega 3 fatty acid and unsaturated fats, such as fish and nuts. Lean meats are also allowed in place of red meat.

8.2.2 Three Phases The South Beach Diet has three phases. The first phase includes two weeks in which all processed carbohydrates, sugars, and fruits are taken out of the diet. This should stop the hunger cycle and lead to weight loss. You may continue with the second phase if you still wish to lose more weight. In this next stage, fruits, vegetables, and whole grains are put back in the diet. In the third phase, you can work at maintaining your weight by choosing the right kinds of foods. Having gone through the first two phases, you are encouraged to know which foods you should choose. Hence, you are expected to plan your diet wisely for the rest of your life.

8.3 Jenny Craig

The Jenny Craig weight-loss program was developed in 1983 by husband and wife Sidney and Jenny Craig. It first began in Australia and reached the US in 1985. The program provides plans that address three important aspects of weight loss: food, body, and mind.

All Rights Reserved 2013 The Truth About Losing Weight

24

8.3.1 Programs There are two kinds of programs at Jenny Craig. The first one is designed for those who can physically go to fitness centers that are near them. At present, there are a total of 645 Jenny Craig centers distributed throughout the US, Australia, Canada, New Zealand, and Puerto Rico. The second program is designed for those who are not able to go to such centers and is called At-Home Jenny Direct program. Through this, you are able to receive all the information you need through mail and through telephone. The program offers pre-packaged meals for breakfast, lunch, and dinner. These are mostly frozen. For those who have a sweet tooth, the meals include desserts. The Jenny Craig diet plan follows the USDA food pyramid, containing adequate ratios of 50-60% carbohydrates, 20-25% proteins, and 20-25% fats. You are recommended to eat these pre-packaged meals along with fresh fruits, whole grains, vegetables, and reduced-fat dairy products. Although the program offers these meals, its end goal is not to make you dependent on them but to teach you how to eat wisely and how to count your calorie intake so that eventually you will be able to cook your own food at home. The Jenny Craig program focuses on eating in moderation, having a balanced diet, and having adequate exercise.

8.3.2 Three Program Elements There are three elements in the program: food, body, and mind. For the first element, food, you will learn how to eat sensibly, how to plan your meals, and how to choose foods to eat when eating out. For the second element, body, you will learn how to stay physically active. You will know which workout programs are ideal for you considering your present lifestyle and schedule. For the third element, mind, the program will help you get the right motivation and attitude by providing personal support.

8.3.3 Available Support One of the advantages of the program is the kind of support it offers its clients. If you need any assistance with the program, you can call them
All Rights Reserved 2013 The Truth About Losing Weight 25

through the phone and they are available to help you 24/7. Jenny Craig also provides online support. You may join discussion groups with others who are going through the program.

8.4 Weight Watchers

Jean Nidetch started the Weight Watchers program in 1963. The program, which is now available in 30 different countries, involves a not-so-strict eating plan incorporated with physical activity and group support. The eating plan is based on points, and you will have an allotted set of points daily. Only those who actually need to lose weight are given access to the program. To determine if you are qualified for the program, Weight Watchers sets a minimum weight requirement, which is computed according to your height. The minimum weight requirement will exclude from the program anyone whose weight is already in the healthy range. Once youre in the program, you will have to set a weight goal. Your weight goal should fall within the healthy BMI range. You can compute your own target BMI or you may ask your doctor to provide a recommendation as to what your weight goal should be.

8.4.1 Points System The first time you join the program, you will know how many points you are given for each day. Every food you eat corresponds to a certain number of points. You can use the Points Finder for easy computation of the total number of points you consume each meal, which you will write down in a journal provided to you by the program. This will help you keep track of the foods you eat and allow you to make better food choices in the future, if necessary. Some people, in an effort to lose more weight, will try to eat either below the points they are allowed or very near the minimum range. However, the program discourages this because doing so may cause your body to think that it is starving. The good thing about the Weight Watchers program is that you can eat anything you want, within reason. There are no restrictions or strict food plans to follow. The idea is to teach you to eat such that you are able to
All Rights Reserved 2013 The Truth About Losing Weight 26

meet your required points daily and weekly. However, this doesnt mean you can eat junk if you want. The points system is a way to teach you to choose the food you eat so that you will have balanced meals. One advantage of the Weight Watchers points system is that you can adjust your food consumption for occasions when you have to eat out. For example, if you are attending a party, you can consume lesser points a few days before the event and use those points during the party where you may not have much choice about what to eat. This way, your eating plan becomes more flexible.

8.4.2 After Reaching Your Weight Goal When you reach your weight goal, you will be placed in the maintenance program. The number of points allotted to you will be lessened, and for six weeks you will learn how to maintain your weight without gaining or losing. After this period, you will become a lifetime member. As a lifetime member, you will be asked to weigh in once a month. If your weight should exceed more than 2 pounds of your weight goal, you will have to pay the weekly fee when you attend the meetings. On the other hand, if you successfully maintain your weight within the range of your weight goal, then you can attend the weekly meetings for free for as long as you want. You can make use of this benefit for your entire lifetime.

8.5 Best Life Diet

The Best Life Diet was developed by Bob Greene. This weight-loss program was popularized by talk show host Oprah Winfrey who herself went through it and claimed that she had success with it. The Best Life Diet focuses on a very simple principle: lifestyle change. Through the program, you will learn to develop a lifestyle of eating healthy foods and getting regular exercise.

All Rights Reserved 2013 The Truth About Losing Weight

27

8.5.1 How it Works The Best Life Diet is considered safe, and it does not offer quick weight-loss methods. Instead, you will know how to steadily make changes in your lifestyle until your old eating habits and physical activities are transformed into healthier ones. Your maximum calorie intake per day will be determined and you will be given recommendations on how many servings you can eat from the different food groups. The idea is that the more physical activity you have, the more calories you are allowed to eat. The Best Life Diet is not based on calorie counting. Instead, the program will teach you how to choose foods wisely and how to know the right portion sizes for different kinds of food. For those who want the occasional splurge, the programs third phase can accommodate such moments in which anything goes calories are incorporated in the plan.

8.5.2 Three Phases The Best Life Diet consists of three phases. The first phase lasts up to four weeks. Here, you will start to build up your activity level. You will also begin to drop some old eating habits as you take on new ones. Some of the new habits you are expected to adopt are: no eating 2 hours before sleeping; temporarily avoiding alcohol; eating only three meals and one snack daily; and drinking lots of water and fluids. The program includes recommendations for meals and snacks. The second phase may take four weeks or more. Here, you will get into more intense methods of losing weight by having increased physical activity and eating healthier foods. The success of the second phase will depend on the changes you are able to adapt during the first phase. You will learn to control hunger. You will determine and eliminate six problem foods in your diet, and you will learn about the right portion sizes. You will also record your weight weekly. The third phase is primarily about maintenance, and it goes on for the rest of your life. You will learn how to continue to remove other unhealthy foods from your diet and replace them with healthy foods. It is in this phase where anything goes calories are included, in which you can eat your favorite foods in small portions. The anything goes calories are patterned after the
All Rights Reserved 2013 The Truth About Losing Weight 28

discretionary calories indicated in the US 2005 Dietary Guidelines. You can eat more anything goes calories if you are more physically active.

8.6 Ornish Diet

The Ornish Diet, developed by Dr. Dean Ornish, was originally intended for those with heart disease for the purpose of helping them reverse their condition. However, people have picked it up as a weight-loss program. It is a vegetarian diet that recommends eating low-fat foods, especially those that are high in fiber. The Ornish Diet gives restrictions on foods that contain saturated fats and cholesterol. The diet puts emphasis on eating complex carbohydrates such as grains and fruits, and it restricts eating simple carbohydrates like sugars. You are also not allowed to eat meat, fish, and nuts, but you can get your protein requirements from limited amounts of nonfat dairy foods and egg whites. Some experts question the exclusion of fish and nuts from the diet because these are supposed to be good for the heart. However, even though the diet restricts fish, it does recommend eating omega 3 from fish oil in order to meet fat intake requirements. The Ornish Diet consists of 70% carbohydrates, 20% protein, and 10% fat. Dr. Ornish suggests physical activity and meditation along with the diet in order to achieve fitness.

All Rights Reserved 2013 The Truth About Losing Weight

29