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The Top 10 Dieting Mistakes

Posted on October 07, 2019 by

We all make mistakes, especially when we’re trying new things like weight loss. With weight loss people have typically tried many things. These are going to be some of the more common mistakes. You need to see it as an opportunity to change, and hopefully for the better.

Mistake #1 is “kinda” working on weight loss. Kinda working on weight loss does not work! We often want that quick fix. We have to learn the skills over a period of time. If you’re just going to “kinda” work on it, it isn’t going to work. Skills have to be learned. Then, they have to be ingrained and become habit.  They have to be practiced over and over and over again so they can become lifelong habits. Think about a serious athlete trying to make the Olympics. They can’t just “kinda” work on it.  Commitment is absolutely essential. You can’t expect perfection. We’re going to make mistakes.

Mistake #2 is making weight loss too complicated. Yes, weight loss is hard, but you really need to stick to the basics.  The basics are: dietary changes, behavior/habit modification, and increased activity and fitness. Those are the basic concepts. It sounds easy, but obviously it’s not so easy. I put together a webinar about a month ago that went over some really important concepts about controlling weight. It really boiled down to controlling insulin levels. It was about all the things you need to do to control insulin levels. Diet has to be the cornerstone of all that. Slowly work on all the basics and you will continue to make progress. With any type of change you need to ask yourself two questions: Can I do it? Is it worth it? If you can’t answer yes to those two questions you’re going to struggle and not make that long term change.

Mistake #3 is not exercising!  Exercise does not make you lose weight faster. So many people come in and say they’d be losing weight faster if they were exercising. It’s probably not true, but it’s still very important. It’s absolutely essential to preserve lean body mass. The natural part of aging is losing lean body mass at a rate of 1% a year.  LBM is what drives your overall metabolism. Simplistically speaking, a pound of muscle burns a lot more calories than a pound of fat. It’s actually a pound of well-trained muscle (think of the Olympic athlete) burns calories like crazy versus a pound of fat. You want to have a fuel-burning machine.  Muscle does that. Our overall metabolism is dependent on how much lean body mass we have. The better trained the lean body mass, the higher the metabolism will be. You can increase your metabolism with better trained muscle. It burns a lot more calories than untrained muscle. So exercise is extremely important. It doesn’t make you lose weight faster. It makes you lose weight longer and makes it so much easier to keep that weight off.

Mistake #4 is avoiding the scale. I’ve said many times that the scale is the best monitor we have. Patients often say they don’t weight themselves routinely.  They only weigh when they come into the office. Why would you think that’s a good idea??! I’ve said many times that you need to stand on the scale every day. The best time to weigh yourself is early in the morning. It’s the most accurate. If you forget to weigh yourself in the morning, just wait until the next day. Your weight will go up during the day. Make that part of your morning routine. The reason is to reflect on the previous 24 hours. What was different about that previous 24 hours? You’ll figure out the little things that matter. It may be as simple as you had to much salt or you didn’t have a bowel movement. Those little things that we typically eat really matter and will show up on the scale.  Once a week doesn’t work.  How many of us can look back on a week and figure out what we did differently during that week versus the previous week? Literally two days I can’t remember what I did differently. Looking back on 24 hours is relatively simple. What worked? What didn’t work? You’ll figure those little things out that affect day to day weight.

Mistake #5 is believing that genetics is responsible for your weight. Genetics does influence our weight. But if we are using genetics as a reason for our weight that’s just an excuse. When you really look closely at that thought process, weight is more likely contagious than it is inherited.  We tend to do the things we surround ourselves with. If everyone in your family is overweight it is slightly genetics but it’s very likely what they’re eating and doing. It tends to be contagious. We do the things that the people we hang around do. That’s true in our family and social life. It’s going to be a very rare situation where genetics is truly the reason. Weight is more likely contagious rather than inherited.

Mistake #6 is giving in to saboteurs. Friends, family, and acquaintances will all try and sabotage you. They will say the following:  “You deserve this.” “A little won’t hurt.”  “It’s the holidays!” There will be saboteurs. Be prepared to say, “No thank you” in multiple different ways. Deflect the comments by changing the subject. Explain to them the importance of this and that you want to recruit them to help. Tell them you value their support. You want them to help you rather than hinder you. Sometimes they don’t realize they’re sabotaging your progress.

Mistake #7 is being inconsistent. It’s that mentality of, “I’ve been good all week. I’m going to take the weekend off.” “I deserve this vacation because I’ve been so good.” Consistency goes along with commitment. Ask yourself those questions: “Can I do it?” “Is it worth it?” A bad weekend can undo 2 weeks of hard work. You tell yourself that you can slide just a little bit. You’ll find that you’ll slide a lot. It’s really easy to gain weight. It’s incredibly easy to gain weight. Write down your motivations for weight loss and review them often. “Why am I doing this?” “Where do I want to go with this?” Hopefully you’ll realize being consistent is worth it.

Mistake #8 is not eating enough. The common thinking is less is better. The reality is starvation has never been a good weight loss plan. Starvation is cutting way back but history has shown that it isn’t successful for weight loss. Fifty to sixty years ago some semi-starvation experiments were done. Around WW II there were contentious objectors. These people refused to join the military so they were asked to help by being put on semi-starvation diets. They found that if you cut those calories in half of what someone normally would be eating, people didn’t actually lose weight. They lost weight for a while but their metabolism slowed way down to make up for the calorie deficit. Part of the problem with just decreasing calories, and to continue to decrease calories, is that it only tends to work for a short period of time. Your body adjusts fairly quickly and it will slow your metabolism way down. It can slow it down to almost 50%. That is your body’s survival mechanism which is good if there truly is a famine. However, most of us aren’t living in a famine. Part of the issue with the semi-starvation diets is they cut their protein way back. If you’re getting sufficient protein, typically your calories will be decent.  Weight loss will become more difficult. It will also become really easy to regain weight.

I had written that mistake #9 was skipping meals. It’s actually not such a bad thing because intermittent fasting works really well. Intermittent fasting is just skipping meals. I do encourage people to eat breakfast for a couple of reasons. There are also reasons to skip breakfast. There isn’t a right and a wrong here. I’ve become convinced about that. Some of it depends on what you’re eating for breakfast. If you tend to eat a high carbohydrate breakfast, studies show you’re going to be eating 300-400 calories a day extra because you tend to be hungrier. If you’re going to eat a high protein breakfast you tend to stay full longer and you eat about 200 calories less a day. Most people don’t wake up starving. For certain individuals, skipping meals can actually work nicely. Skipping meals can actually be a good thing.

The NEW Mistake #9 is thinking that meal “timing” doesn’t matter. It DOES matter. The same meal late in the evening has a greater insulin response.  If you eat that meal earlier it will have a different insulin response. This goes along with skipping meals. Some people do much better with eating 2 meals a day. We already talked about intermittent fasting. It works. There’s no doubt about it. Insulin is key to weight control. The longer time you can spend with lower insulin levels, the easier it is to lose weight. The concept of eating multiple small times throughout the day will never work well. If you’re sensitive to carbohydrates or somewhat insulin resistant, the small meals throughout the day will never work for you. The reason is that, no matter what, whatever we eat will raise insulin levels. Carbohydrate just does it the most. You want to spend as much time as possible with low insulin levels. Skipping meals will give you more time with lower insulin levels.  Eating the same amount of calories but spreading it out throughout the day is asking your body to stimulate insulin levels multiple times throughout the day. That concept doesn’t have a whole lot to do with how many calories you’re eating. It’s just a pattern of eating. Timing matters. It’s a really rare person that controls their weight well by eating a little bit multiple times throughout the day. That’s just not my patient population. That’s not who I see. There are some individuals who aren’t that sensitive to carbohydrates. Those people will be fine eating small meals throughout the day.

Mistake #10 is having that “All or None” mentality. It’s feeling that you’re either doing everything great, but if you make a mistake you’re all done and throwing in the towel. This is a learning process. We’re human and we won’t be perfect every day. Accept the mistakes and move on. You didn’t gain the weight overnight. It didn’t happen with just one meal or one bad day. When you have that bad day, chalk it up to a learning experience. Figure out what you’re going to do differently when you’re in that same situation next time. Figure out those tools you can utilize to prevent you from falling off the deep end and get back on track for the next meal. Don’t beat yourself up.

In summary, to err is human but it does not define your destiny. Don’t let mistakes derail your weight loss plan. Dust yourself off and keep going. At CFWLS this is what we do. We’re here to help you. If you need some help just give us a yell. If you have any questions give us a yell here at CFWLS. Call, send an email, or walk in the door.  You should be checking your body comp. Make sure you’re losing fat not lean body mass.

If you would like weekly weight loss tips and recipes and a chance to ask me questions, subscribe to Losing Weight USA!  Remember it’s your life! Make it a healthy one! Have a good evening everyone.  Take care!

Gluten Sensitivity – Part 2

Posted on September 30, 2019 by

Wheat flour-why are you everywhere?!!  There are a couple of good books that I mentioned in the article. One is “Wheat Belly” by Dr. William Davis. Also a good book is “Grain Brain” by Dr. David Perlmutter.

A quote from Dr. William Davis:  “The world’s most popular grain is also the world’s most destructive ingredient.” A quote from Dr. David Perlmutter:  “gluten is our generation’s tobacco-addicting and potentially causing long term problems.” I think there’s some real truth to both of those statements.

Wheat has fed the world. It’s been around for a while. The proliferation of wheat products parallels the expansion of our waists. What truly raises blood sugar the most?? White sugar? Snickers bar? Banana? Whole wheat bread?  The answer is whole wheat bread. It raises blood sugar more than anything else out there. Wheat is the dominant source of gluten. It’s found in everything (cosmetics, shampoo, and more).  Wheat constitutes about 20% of all calories consumed worldwide.  How many aisles in the grocery store are actually dedicated to wheat/grain products at the grocery store? There’s the bread aisle, baking aisle, snack aisle, cereal aisle, pastry aisle.. Wheat is almost everything. You have to “let go” of a few myths:  Low fat, high carb diet is good. And, cholesterol is bad.

Wheat was first cultivated @330 BC and was Einkorn wheat. Wheat has dramatically changed over the past 50 years. It’s been over 2000 plus years now. Hybridized and crossbred to make it resistant to disease and drought is one reason it has changed. It means we can grow a lot more wheat. But it also means an increase in yield (10X from 50 years ago). It’s a good thing we can feed people. The problem is that modern wheat has been so modified that today’s strain could not survive in the wild without the fertilization/pest control. Unfortunately with all this modification it really hasn’t been tested that much to see if it’s actually safe. It’s just assumed that the new strains are going to be safe.  But there are a lot of assumptions out there that don’t prove to be correct.  So we don’t know if it’s true or not. We just assume these hybrids of wheat really are safe. Wheat gluten has undergone significant structural change with the hybridization. It’s a different thing now than when it was 2000 years ago.

I s wheat addictive? Obviously a lot of drugs are addictive. Exogenous drugs can supercharge or hijack the CNS. Examples of these drugs are: cocaine, tobacco, and heroin.  The endogenous opiod-like products are endorphins.  Endorphins give us some of those “highs” (exercise highs).  There are other exogenous opiod-like peptides that are found in wheat (gluten exorphins and gliadorphins-prominent part of the wheat). So there is some kind of “feel good” property when we first eat these things. It’s more than just a blood sugar rush. There are other things that are actually occurring.  Can they actually make you crave “another hit?” Certain people may be more susceptible just as people who are more susceptible to alcohol or heroine.

Wheat/carbs lead to increase blood sugar swings which then increases insulin levels. Insulin is the hormone that turns on fat storage, especially in the abdominal area. Wheat also increases inflammatory markers. When inflammatory markers go up we also tend to gain weight in the abdominal area. Also, it reduces the production of Adiponectin (heart protective and aids in weight loss). If we reduce adiponectin, we’re going to have a harder time losing weight.

People with celiac disease have to avoid all aspects of gluten. It is a major problem.  Antibodies to wheat gliadin are found in the blood. It causes inflammation of the intestinal tract. Gluten also affects Irritable Bowel Syndrome and Gastroesophageal reflux disease.  Reflux is probably one of the biggest problems that I see that wheat can cause.  Get rid of the grains. Gluten can cause bloating, cramping, gas, constipation ,diarrhea and more.

Wheat can increase blood sugar easier than most everything else. Diabetes was unseen in the hunter/gatherer societies until the introduction of cultivating wheat/grain. Wheat consumption parallels diabetes and obesity. The average weight consumption is about 133 pounds a year.

Does wheat make you age faster?? Wheat, carbs, and fructose all increase Advanced Glycation End-products (AGE). It causes stiff arteries, increases cataracts and slows neuronal connections (dementia).  So….wheat free is (potentially) anti-aging!

LDL is often referred to as “bad cholesterol.”  Actually only parts of LDL are bad. Diet influences this. Carbs/wheat will increase VLDL and triglyceride formation, and subsequently increase small LDL’s. Gluten can potentially make heart disease worse. Insulin turns on lipogenesis in the liver, therefore increasing production of small LDL and triglycerides.

AGE (advanced glycation end-products) causes the loss of skin elasticity (wrinkles). Wheat can cause acne. Foods that increase blood sugar and insulin will also increase acne.  Wheat definitely causes dermatitis herpetiformis (uncomfortable and unsightly patches on the skin). Wheat can also cause mouth ulcers, acanthosis nigricans (darkening of the skin), psoriasis, pyoderma gangrenosum (hair problems) and hair loss.

Thomas Edison said, “The chief function of the body is to carry the brain around.” There’s a lot of truth to that statement. Dr. David Perlmutter said, “The origin of brain diseases is in many cases predominately dietary. Although several factors play into the genesis and progression of brain disorders, to a large extent numerous neurological afflictions often reflect the mistake of consuming too many carbs and too few healthy fats.” Our ancestors didn’t have sugar and wheat as available to them. Their diet consisted of 5% carbs, 20% protein, and 75% fat. The USDA diet is 60% carbs, 20% protein, and 20% fat. That’s a lot different. The problems with our health have evolved very quickly over the last 40 years with this recommended diet. Maybe we need to re-think this. Almost all degenerative conditions are associated with inflammation and the biggest instigators of inflammation are  carbohydrate and often gluten (both increase production of cytokines).   The assault on the brain is much harder to recognize until it’s too late. It’s also harder to measure. The real question is, “What if we are all sensitive to gluten from the perspective of the brain:” (Dr. David Perlmutter). If we got rid of gluten would we have a lot less brain disorders?

I already talked about the exorphins which are temporary. But inflammation affects everything including the brain. The following can be affected by wheat: worsening ataxia, peripheral neuropathy, worsening migraines, brain fog, and mood swings.

The bottom line is wheat is everywhere and it’s probably not helping you. What do you do? Going gluten free doesn’t mean eating gluten free! Many things that are labeled gluten free are just substituting one starch for another. Eating gluten free is not a bad idea but it doesn’t mean you need to eat the foods that are labeled as gluten free. Remember the “core” of your eating plan: hydration (water is best),  good protein sources, and colorful vegetable and salad. The best foods have no labels on them. There is no such thing as carbohydrate or wheat deficiency!

You can get those books just about anywhere. Wheat Belly is by Dr. William Davis and Grain Brain is by Dr. David Perlmutter.

Gluten Sensitivity – Part 1

Posted on September 23, 2019 by

I want to start out with some humor. It’s a cartoon. The doctor is talking to the patient and says, “The high carb diet I put you on 20 years ago gave you diabetes, high blood pressure and heart disease. Oops.” How true is that?!

I have a graph that shows what’s happened over the last 20 years or so. It’s the year versus the number of diabetics. The number of diabetics was fairly stable in the early 80’s into the 90’s.  As the population grew, it went up a little bit. It was stable at about 6-7 million. Then in 1992 the US Government endorsed a high-carb, low fat diet. The American Diabetic Association and the American Heart Association followed suit with similar recommendations in 1994.  Then in 1994 the graph started going up. From the early 90’s at 6 million diabetics to the 2000’s and now it’s over 20 million. That’s a huge increase in a short period of time. Coincidence??? I don’t think so.

Gluten has been around for a long period of time. It’s a Latin word that means glue. It’s a large water soluble protein found mainly in grains. Wheat is the biggest culprit. It gives elasticity to dough. It helps it rise and keep its shape. There are a lot of disorders that can be related to gluten. We call them gluten related disorders. It’s an umbrella term of any disease that is triggered by gluten.  This includes Celiac Disease (the one that you hear about most), gluten sensitivity, and wheat allergy. You sometimes hear the term gluten intolerance.  The real term is gluten sensitivity. Intolerance means you don’t tolerate it well. All of these are immune related disorders. Your immune system is responding to the exposure of gluten. For some people it can be a life threatening problem.  If they get even close to gluten they have all kinds of problems.

Celiac disease affects about 1-2% of the population. The prevalence of this is going up and up.  We’ll talk about why later. There’s something different now about the wheat than there was years ago. Unfortunately it’s never been tested to see if it’s a safe thing. Some of the symptoms are chronic diarrhea, abdominal pain, and malabsorption. It’s a true anti-inflammatory response in the intestinal tract.  The diagnosis is made by endoscopes. A biopsy is taken. The treatment is a gluten free diet.  There’s no other treatment.

Non Celiac Gluten Sensitivity means you don’t have the full blown disease. These people feel there are certain problems that arise when they eat gluten. You may or may not have any intestinal complaints. Multiple symptoms are improved when gluten is removed.  This is much more common (30-40% of the population).The percentage of the population continues to go up.

A true Wheat Allergy is like an anaphylaxis. It’s like someone allergic to peanuts eats one by mistake, they go into anaphylaxis. This is a very quick onset. The others have a slow onset. A wheat allergy is much rarer.

Gluten is made up of glutenin and gliadin. There’s also water which gives the dough its elasticity. It tends to be everywhere! That’s where the problems come in. Many grains and products have gluten in them. Where is it hidden? The obvious one is wheat. Anything that has wheat in it is going to have gluten. It’s also found in barley, bulgur, cous cous, matzo, rye, spelt, and more. There are grains that don’t have any gluten in them. Some of those grains are relatively rare. Some of them are common like potato, corn, rice and millet.  I’ve made a list of things you wouldn’t guess have gluten in them: baked beans, beer, blue cheese, bouillon, most cereals, chocolate milk, energy bars, egg substitutes, hot dogs, fruit fillings, ice cream, imitation crab meat, ketchup, vinegar, mayonnaise and meat balls, Gluten is added to a lot of things you wouldn’t really expect.   Oats may or may not have gluten. French fries are made out of potato. But before they’re frozen they are actually sprinkled with wheat flour so they don’t stick to each other.  A lot of cosmetics have gluten. Medications, play dough, some shampoos, some vitamin supplements have gluten.  There are a lot of things that are code words for gluten. Sometimes they’ll put it as the genus species of the actual plant. There will be hidden gluten. Keep in mind that gluten free does not mean low carb. It could actually mean high carb.

Gluten sensitivity can cause all kinds of symptoms. From a GI standpoint, they can be somewhat similar symptoms as true celiac disease but not quite as dramatic. The GI symptoms are: abdominal pain, bloating, diarrhea, constipation, nausea, GERD, gas, stomatitis, and mouth ulcers.  There are also symptoms of gluten sensitivity that have nothing to do with the GI system such as:  migraines, brain fog, fatigue, fibromyalgia, joint/muscle pain, numbness, eczema, skin rashes, depression, anxiety, anemia, folate deficiency, asthma, rhinitis, and eating disorders.  There are neurologic symptoms. Gluten can set off schizophrenia. It could be a factor in autism, peripheral neuropathy, ataxia, ADD, and ADHD. We see this diagnosed all the time nowadays. It actually could be a gluten problem.

There are some antibody tests to diagnose for gluten sensitivity. However, they’re going to miss a lot of people.  The only good way is a diagnosis of exclusion.  You remove gluten from your diet for at least a month and then try and reintroduce it. If your symptoms come back, it’s probably due to gluten. It’s not the most scientific thing in the world to do but it actually works pretty well. It’s like an elimination diet.  The treatment is a gluten free diet.  Those with gluten sensitivity often have the false impression that “cutting back” is helpful, but really need to avoid all gluten. I want everyone to keep in mind that if you eliminate gluten, no nutritional deficiency will occur.

It’s really amazing some of the symptoms that can be related to gluten sensitivity. I already mentioned a lot of them. Some other symptoms are: autoimmune disorders (rheumatoid arthritis, diabetes, Hashimoto’s), bone pain, cancer,   heart disease, infertility, dental problems, skin problems, and more.  Gluten sensitivity can have a lot of things to do with things you never expect. The only way to know is getting rid of the gluten. Obviously we think of gastrointestinal problems associated with gluten sensitivity.

Unfortunately there are no real standards for testing gluten intolerance.  The simple way to do it is to get rid of the gluten. We can measure anti-gliadin antibody (IgA) in the blood or stool. If you measured everyone’s blood, 12% have antibodies to anti-gliadin.  There are 30% in the stool. It can cause an immune reaction. If something causes an immune reaction there can be damage. The reaction is usually an inflammatory reaction. Cytokines develop and are released. The Gold Standard is gluten free for 1 month, then re-introduce. If symptoms pop up, then you are sensitive to gluten.

Gluten-free should not mean eating all the junk/processed food that is labeled as gluten free.  It doesn’t correlate with low carb. The “Core Diet” is just 3 things: hydration (water), good protein sources, and salad stuff. That’s what you should eat. Get rid of most everything else. Do I agree with trying to keep a gluten-free diet??? Absolutely!

I have more to say about gluten and I’ll post another article next week.  We’ll delve into this more and look at all the major body organs that can be affected by gluten sensitivity. I’ll go into a little more detail with that.

If you think of questions, don’t hesitate to call (757-873-1880), text or stop by. This is something that’s really common. I think this is something that’s going to become more and more important. Part of the problem is that the wheat that’s being grown now is not the same wheat that was grown 100 years ago. It was genetically modified (GMO’s). You hear about GMO’s all the time. The problem with GMO’s is whether they’ve been tested for safety.

Remember to stop by and get your body comp checked.

Remember, it’s your life. Make it a healthy one.

Artificial Sweeteners – Pros, Cons and Weight Loss

Posted on June 19, 2019 by

Can they actually help with weight loss? Can they potentially hinder weight loss? So those are some real questions and we will get to them as we go.

Here’s an overview of artificial sweeteners. What role does sugar play in your diet? We will talk about nutritive vs. non-nutritive sweeteners. There is a difference there.  We’ll talk about sugar alcohols and which ones have been around for a while.  Then we’ll discuss saccharin, aspartame, sucralose, and more.  Finally, we will talk about artificial sweeteners and weight gain.

Things have changed over many, many years.  A couple hundred years ago 1800-average consumption of sugar was 25 pounds a year.  By the year 2000, average sugar consumption was 146 pounds a year!  We have an innate desire for sweet things. As we’ve talked about in the past, your body requires NO sugar/carbohydrate to survive. In order to reduce the consumption of sugar other sources of “sweetness” have been developed in hopes that it will be better to have no so much sugar. This came about because we realized that maybe all this sugar isn’t good for us.

We divide sweeteners into nutritive vs. non-nutritive.  Anything that is going to provide us with true nutrition or nourishment is considered a nutritive sweetener.  Foods from food groups (grains, vegetables, fruits, dairy, meat, and oils) provide nourishment and calories so they are considered nutritive.  Products that are added to foods and do not provide any nourishment are considered non-nutritive. FDA places sweeteners under the “GRAS” (generally regarded as safe) list or as “food additives” or “dietary supplements.” It’s thought that they’re safe. We don’t know it absolutely. There may not be a way to study it completely. They can be listed under different things under the FDA. It will depend on what they’re made up of.  Since 1999 at least 10,000 new products containing sweeteners have been launched.  It’s probably close to 15,000 now.

Sugar alcohols are technically a nutritive sweetener because they provide calories (1.5-3 cal/gram). We see a lot of marketing out there. They can be labeled as sugar free. Sugar free doesn’t necessarily mean carbohydrate free.  And, it doesn’t necessarily mean calorie free. Sugar alcohols are neither sugar nor alcohol, but are carbohydrates. Sugar alcohols occur naturally in many fruits and vegetables. That can be the reason why there is some sweetness to some fruits and vegetables. Some of them contain fructose. It’s actually sweeter than other types of sweeteners. Typically sugar alcohols aren’t as sweet as table sugar. Sweetness varies from 25%-100% as table sugar (sucrose).  That means that often a lot more is added to mimic the sweetness. There are lots of examples out there like sugar free gum.  But it’s not carbohydrate free.  The following are sugar alcohols: sorbitol, mannitol, xylitol, erythritol, maltitol, lactitol, and isomalt.  They provide fewer calories than sugar since they are not completely absorbed. Carbohydrate provides 4 calories per gram. Sugar alcohols are typically about 1 ½ -3 calories per gram.  Sugar alcohols have less sugar, but that doesn’t mean they can’t raise your blood sugar. The carbohydrate will eventually be broken down into sugar. They can cause the following side effects: gas, bloating, and diarrhea. Some people are very sensitive to sugar alcohols. Remember: they are NOT calorie free and since not as sweet, you often will eat more.

Saccharin has been around for a long period of time: sweet n’low, Sugar Twin, Necta Sweet.  It’s been around for over 100 years. It was discovered in the 1800’s by researchers working on coal tar derivatives.  It’s calorie free but it does have 200-700 times the sweetness of table sugar. Most of these artificial sweeteners we’re talking about have tremendous amounts more sweetness than table sugar. It tends to have a bitter aftertaste. Originally there was a concern of “bladder tumors in rats” (no increased risk in humans). The researchers gave rats 100X more than any of them could ever actually eat in a day. There’s no way anyone can ever eat this much sugar. When they re-did the study, they found that there were rats that were pre-disposed to getting bladder tumors anyway!  So, the tumors probably had nothing to do with the saccharin. It’s never been shown to cause tumors in humans. If you’re allergic to sulfa medications, potentially you could have an allergic reaction.  It’s very rare, but not impossible.

Aspartame was discovered in 1965 by scientists working on “ulcer drugs.” For some reason they licked their fingers and discovered how sweet it was. It’s now found in over 6000 foods.  Aspartame is Nutrasweet, Equal, and Sugar Twin. They made this by connecting 2 amino acids (aspartic acid and phenylalanine).  These 2 amino acids together have a very sweet taste. Technically it will have calories, but since it’s 200X sweeter than sugar, this amount of calories is miniscule. People with phenylketonuria (PKU) can’t break down phenylalanine. There have been reports of headaches. There are numerous websites that rail against its use. This is the most controversial sweetener. But there’s never been a study that showed that this is a problem. Because it’s just 2 amino acids, there really shouldn’t be a reason for any problems.

Sucralose is Splenda. It was discovered while trying to make a new insecticide. The name is somewhat confusing because it sounds a lot like sucrose. Sucrose is table sugar. They’re two completely different things. Splenda is about 600X the sweetness of sugar.  It can be used for cooking and baking. It’s made from sugar, but it’s nothing like sugar. They chemically altered the sugar and put a chlorine molecule on the sugar, therefore rendering it unable to be absorbed. It’s like a backward or left-handed sugar. You get the taste of sugar, but you don’t get the calories. They added a filler to Splenda called dextrose or maltodextrin to provide bulk and volume.  It’s a marketing ploy that sucralose has not calories but the fillers do have calories. A serving size has not calories which is technically right. However, a serving is less than a teaspoon. A cup actually has about 96 calories and 32 grams of carbs! A cup of sugar has about 768 calories and 192 grams of carbs. So it’s all a marketing ploy with regards to it having no calories.

Acesulfame K (Ace K) was approved in 1988. The K is potassium. It’s 200X sweeter than sugar. It’s often used as a “flavor enhancer.” It’s often put together with another type of sweetener because it tends to make it more palatable. It makes for a synergistic effect. That’s what is used in many of the “zero” sodas. It’s often listed in ingredients as: acesulfame K, acesulfame potassium, ace-k, Sunett, Sweet One, Swiss, Sweet. It does contain a carcinogen called methylene chloride. However, the amounts are so tiny that it’s never really a thought of it causing any problems. It’s been linked to headaches, depression, and nausea. There are minimal studies done to fully evaluate. They’re generally regarded as safe.

Neotame has been FDA approved since 2002 (brand name Newtame). It’s a newer version of Aspartame without the phenylalanine dangers to PKU patients. It’s about 10,000X sweeter than sugar. It’s often used as a “flavor enhancer.” A newer one out there similar to neotame is altitame. It’s amino acids put together: aspartic acid and alanine. It’s 2000X sweeter than sugar.  It’s not been approved in the US yet as far as I know. It very likely will get approved.

Advantame is the cousin to Aspartame. The FDA approved it in May, 2014 (6th one approved). It’s 20,000X sweeter than sugar. It dissolves in water. It doesn’t break down in heat so it can be used in cooking. It does have miniscule amounts of phenylalanine. The “safe” consumption level is >40,000 packets/day. Well good luck with eating 40,000 packets a day! Very unlikely it’s going to cause any problems.

Stevia/Rebiana is one you hear about more and more often. There are many of them out there. They’re all based on the stevia plant. It’s a plant native to South America (Stevia rebaudiana).  They’re starting to grow it more and more places. It’s now being cultivated for harvesting its sweet leaves. The natives used to just pick the leaves and chew on them.  There’s some evidence that potentially it can actually help control blood sugar. It’s 200-300X sweeter than sugar. The working molecule from the plant is called Rebaudioside A. By itself is available as a sweetener labeled as: Only Sweet, Truvia, PureVia, Reb-A, Rebiana, and SweetLeaf. Stevia can be sold as a “dietary supplement.” It’s truly not an artificial sweetener because it comes from a plant. Just because it comes from a plant doesn’t mean it’s necessarily a good thing.  A lot of poisons come from plants too. It doesn’t have any obvious harmful effects. There is a question as to whether it can help with controlling blood sugar. This is probably one of the potentially safer ones out there. There just aren’t a whole lot of studies being done. It’s already approved so who’s going to go back and start doing studies?

A newer one is called Nectresse which is “from the makers of Splenda.” It’s made from Monkfruit, molasses, and erythritol. Monk fruit is about 150X sweeter than sugar. It’s said to have “zero calories” in a packet. Again, that’s somewhat of a marketing ploy. One little packet technically can be called zero calories. That’s not really true because if you’re using it in a large amount (baking) the calories would be there. It’s about 1/3 the calories of table sugar. It’s not technically calorie free because it’s mixed with molasses and monk fruit.

Are artificial sweeteners helpful or a hindrance to weight gain? Research is showing both possibilities. Can we see weight gain or weight loss? It could be both. It may depend on the individual. If you’re taking in fewer calories and using an artificial sweetener it could potentially help you with weight loss. The flip side is it can work against you because artificial sweeteners are so much sweeter than sugar is. They train us to like really sweet things. They may even increase sugar cravings. Sometimes when people are trying to stop sugar cravings they eat other things too that have more sugar and drives the calories up. So it might help with actually keeping the sugar amount lower, but it could cause you to eat more. Also when you get something sweet in your mouth, your body thinks it’s getting sugar. Your body prepares for the sugar coming into the intestinal tract by raising insulin. Potentially artificial sweeteners can raise insulin levels. Insulin is the hormone that tells your body to store fat. Much higher sweetness trains you to prefer sweeter things. It depends what you’re doing with the artificial sweetener. My belief is that if you’re going to use them, use the smallest amount possible. There’s no nutritional value of any artificial sweetener. I would encourage you to experiment. Cut them out and see what happens. If you’ve hit a plateau and can’t figure out what’s going on, artificial sweeteners could be part of your solution.

Any sweeteners are not essential nutrients. They exist to nurture your sweet tooth not your body! Our innate desire for sweetness may be interfering with our ability to judge “good” from “bad.” As a general rule you don’t get something for nothing! I would recommend trying to avoid sugar and artificial sweeteners as much as possible.

If you have questions don’t hesitate to contact us here at The Center for Weight Loss Success.  You can bring your questions when you come in. Stop by and get your free body composition analysis done. You want to preserve lean body mass and get rid of the fat. You should be receiving the weight loss tips and weekly recipes. Subscribe to my weekly webinar each Tuesday at 6pm.Remember it’s your life. Make it a healthy one. Have a good evening everyone. Take care.

Do Growth Hormones Help with Weight Loss?

Posted on May 20, 2019 by

What do you know about growth hormone?  You might hear about this in the media as anti-aging, this wonderful thing that could keep you young forever. It’s not quite like that. But there is some evidence that potentially can be helpful for certain things. We’re going to talk about those things.

If you look at the literature out there, it suggests a lot of wonderful things that growth hormone can do. There are some wide ranges of potential effects. It can: reduce body fat, increase muscle mass, enhance sexual performance, stronger bones, lower cholesterol, lower blood pressure, faster wound healing, higher energy levels, regrowth of vital organs, restore immune function, hair regrowth, sharper vision, elevated mood, and improved cognition. In theory, it sounds like this does all kinds of stuff. So, is this the Fountain of Youth?

Let’s talk about what this is, where it comes from, and what it can potentially do. Is there some way you can actually utilize this? Growth hormone is secreted by the pituitary gland in your brain. The pituitary gland is a tiny little thing separated into an anterior and posterior gland. There are two different lobes. It’s right there at the base of your brain. It’s controlled by the hypothalamus which sends signals down to the pituitary gland and what it should do. The pituitary gland secretes all kinds of different things. Many of them are hormones. We’re talking mainly about the anterior pituitary today. It helps control how your thyroid works, how your adrenal glands work, how the ovaries work (Follicle stimulating hormone), prolactin, and it secretes growth hormone.  It also secretes some other endorphins, which are the feel-good hormones. The anterior pituitary secretes many hormones very important for overall health in addition to growth hormone.

Growth hormone is a peptide that stimulates growth. That means it’s made out of amino acids. It’s a protein. It’s made by the anterior pituitary gland. There are 190 amino acids and it’s a single chain. It’s folded in a particular fashion. A hormone is just a chemical messenger. Once a hormone is secreted (by whatever gland we’re talking about), it passes through the blood stream and sends messages to tissues that have receptors to that hormone.  You have to have receptors on the tissue in order to receive the message. Different tissues may receive a slightly different message to do different things. Basically, this is what all hormones do. Growth hormone is abbreviated HGH. It stands for Human Growth Hormone. You’ll often hear about athletes abusing it to improve their athletic performance. It is a prescription drug and can be used legally for deficiency syndromes. If someone truly has a deficiency syndrome in growth hormone, then potentially they can utilize growth hormone to help fix that deficiency syndrome.

You’ll often hear about it in age management. Part of the reason is, as we get older, just like most hormones, we typically don’t get as much out of our hormones. Hormones are not secreted at the same rate and same amount. The theory is that as we get older and growth hormone decreases, we could possibly prevent some of these aging processes by supplementing growth hormone. This is a very controversial subject. Right now we can’t legally use it unless you have a proven deficiency syndrome. What is a proven deficiency syndrome? If you ask many different experts, you’ll get many different opinions. It is a very controversial medication.

How do you know if you have a deficiency syndrome? It’s not easy to measure. That’s where one of the problems comes in. Growth hormone is released in a pulsatile fashion during the early hours of the deepest sleep. The half-life of growth hormones is very short, so you’d have to catch it at the exact time to know whether you’ve got enough or not. It usually happens in your deep sleep. That’s when it’s released the most. Once it’s secreted by the anterior pituitary gland, it’s taken up by the liver.  The liver converts it into growth factors. Growth hormone by itself is really difficult to measure. You have to catch it at the right time. The half-life is so short. How do you actually measure it? You can measure it in your urine. If you were to collect a 24-hour urine specimen you can look at how much is secreted into the urine. It can give you an idea of whether a person is secreted enough growth hormone. One of the most important growth factors it’s converted into is insulin-like growth factor 1 (IGF-1). We talk about insulin all the time. Insulin is the antithesis of weight loss. We want to keep insulin levels low. This IGF-1 is something different. It just has a name that begins with insulin. It’s insulin-like because insulin is a growing hormone.  With regular insulin it means growing fat. IGF-1 can be a growing factor of growing muscle mass. IGF-1 can be measured because it’s a longer half-life. It will stick around for a longer period of time. If someone were actually had a deficiency syndrome of growth hormone, and we gave them growth hormone, we could get an idea of what the response to that hormone by measuring IGF-1.

Typically growth hormone declines with age. The biggest time to have growth hormone is when we’re growing in adolescence and early adulthood. It declines about 1-3% per year after age 30. It goes down relatively quickly. You’ll see this in Olympians. Typically for men they’re at peak performance in their mid to late 20’s. That’s true with most professional athletes. It happens a little bit sooner with women. The reality is that most of us by the end of our 20’s will start to have a growth hormone decline. We don’t have that same physical performance that we did in our mid to late 20’s. It drops off relatively quickly, but the highest amounts are in the mid to late teens. It can be up to about 3% per year. At some point it will be really low. As we get older we start getting debilitating illnesses. The question is, if we kept supplemented growth hormone higher, could it actually take care of these illnesses of aging?

What are some common signs of low GH? The problem is that most of these signs are really vague because they go along with just feeling bad. The common signs are: premature aging, flabby and obese, stretch marks, droopy eyelids and sagging cheeks, thinning skin, reduced foot arch, thinning muscles of the hands, and prolonged skin folds after pinching skin on the back of the hand. The prolonged skin folds after pinching can also be a sign of dehydration. It could also be a sign of adrenal problems too. Those are really vague things.

What are common complaints with low GH? Again, these complaints tend to be really vague. They don’t mean a whole lot by themselves. The complaints are: poor quality of life, lack of inner peace, anxious, depression, low self-esteem, lack of concentration, lack of self-control, excessive emotions, thinning and weakening of the muscles and skin, exhaustion and poor recovery, feeling of rapidly aging, low libido, and lack of sleep or excessive need for sleep.

What tests can we actually do? GH has a very short ½ life and is released in a pulsatile fashion, so measuring blood levels is impractical and may be meaningless. If someone is measuring your growth hormone and trying to send it off in a lab for bloodwork, it’s pretty much meaningless. IGF-1 can be measured but there is a wide range of “normal.” GH can be measured in 24 hour urine collection, but many labs cannot do this accurately. Almost all of the signs and symptoms of GH deficiency go along with testosterone deficiency. Testosterone deficiency is really common. Both men and women need testosterone. As we age, our testosterone levels drop. Almost every complaint I just mentioned of GH deficiency is actually more likely testosterone deficiency. This might be much more fruitful to measure than to chase GH around.

Let’s say we’re going to treat you for GH deficiency. What are the risks versus the benefits? The benefits are that the complaints we just mentioned could potentially get better. In theory, it’s really safe because we use bio-identical GH. It looks exactly like human GH. If it truly were that unsafe, we would see a lot of younger people with a lot of GH problems because they have really high levels of GH. You don’t want your GH too high either because it could cause Gigantism. Every once in a while you’ll see the 7 foot person that later was diagnosed with a pituitary tumor that secreted GH. Andre the Giant was one of the classic ones. They have a very enlarged jaw and large hands and feet.

Hormone balance is a key concept. We don’t want something out of balance, whether it’s too much or too little. GH has to be given by injection. In theory could we do something to stimulate your own GH? That’s possible in theory. If it’s given by injection, it could take months to notice a clinical improvement. And, this is incredibly expensive. Unless you truly need it and get approval from the insurance company to get treated for this, good luck with getting it paid for! It would be a few thousand dollars every single month. I don’t know many people who are going to do that or want to do that. There’s always the question of because it’s a GH could it actually stimulate tumor growth? If you had some type of tumor, could GH actually make that grow? That’s a real theoretical concern. There’s never going to be a study to look at that. If someone has a tumor we’re not going to start injecting them with GH! It’s been done in animals and was determined it can actually stimulate tumor growth.

Are there certain things that we could do ourselves that would optimize GH release? That would be the optimal thing. What can we do to improve the release of our own GH? We can’t live without it even though our levels go really low with age. Things that improve GH release: strenuous exercise (like High Intensity Interval Resistance Training), deep quality sleep, and protein. These are the best ways. There are a number of potential enhancers. They are: B-vitamins, inositol (like a B-vitamin), minerals (chromium, magnesium, zinc, and iodine. Magnesium also helps with testosterone), amino acids (glutamine 2g/day, carnitine, arginine 7g/day, GABA-all can be found at health food stores), hormones (DHEA, melatonin-helps with sleep-, estradiol, testosterone, thyroid, progesterone), and herbals that can potentially help. Things to avoid: alcohol, caffeine, sugar, and milk products. These are a lot of things we talk about anyway. There are other things that truly inhibit GH release. Carbs-insulin inhibits the release of GH. Stress increases cortisol levels. Cortisol inhibits GH release. If you’re doing things we encourage you to do, you’re probably doing a lot of these things already.

There are some commercial formulas out there. I see this all the time in magazine and newspapers. They say a famous person takes GH and it keeps them young. That’s their secret! What they’re talking about is something that can potentially help increase the release of GH. They tend to be very expensive. They’re usually a mix of amino acids and/or vitamins and herbs. It’s a “proprietary blend.” There are a number of them out there: SeroVital-hgh, Pro-HGH, Symbiotropin, etc.…  They’re combinations that, in theory, that will increase the release of GH. Unfortunately there hasn’t been a lot of evidence that they actually work. There have been a couple of small studies, and they do tend to work in the people that don’t need it! They work really well in young adults, but they’re not GH deficient. Let the buyer beware!  They tend to be very expensive with limited studies that show that they help at all. But they’re not completely lying either because it can help in the people that don’t need it.

In summary, could this GH be the “fountain on youth?” Unfortunately many of these questions are unanswered.  Optimizing your own GH may be helpful in your overall health and weight loss because it does so much that we want to accomplish. For many people the easier answer may be looking at testosterone levels both male and female.  There could be something beneficial there for potential weight loss. It’s something to consider and it’s much easier to measure.

What You Need to Know About Antioxidants

Posted on May 13, 2019 by

Let’s talk about antioxidants. You hear about them in the media. Are these miracle workers or is this just marketing?

The antioxidants kick out the free radicals. These are superheroes!  It’s the epic story of good vs evil. They are the fearless defenders of basically everything.  They can cure cancer, prevent aging, and supercharge your immune system. They basically can do it all, right?! Are these miraculous disease fighting nutrients or over-hyped marketing gimmicks?

What we’re trying to address is the oxidative challenge of life. A paradox of metabolism is that the majority of complex organisms (humans) require oxygen.  Oxygen is a highly reactive molecule that not only sustains life but also produces reactive oxygen species: hydroxyl radical (OH) and super-oxide anion (O2-). They are free radicals. These free radicals are by-products of our energy producing process (cellular respiration). Cellular respiration is how the cells produce energy and sustain life. We can’t live without this happening on a cellular level. The trick is to keep these highly reactive free radicals under control to prevent cellular damage. These free radicals can cause cellular damage. It’s thought that this cellular damage done by the oxygen-free radicals can cause a lot of health problems. We want to keep them under control. Antioxidants can potentially help us here.

Are you getting “rusty?” I wanted to find a simplified version to think about this. Oxygen and iron produce rust. You can actually do it without the oxygen.   In order for rust to form we have to have oxygen available. Are these oxygen free radicals causing some damage within our body? That’s the real question.  Just like the Tin-Man got squeaky in the Wizard of Oz, potentially we may need to be oiled up a little bit. What are the ways we can prevent this damage from occurring?

What are antioxidants? The oxidants are producing damage. Antioxidants may be able to prevent that.  They are molecules that are capable of inhibiting the oxidation of other molecules. If you’re inhibiting the oxidation of other molecules, we’re preventing the rust. Oxidation is a chemical reaction that transfers electrons from one substance to another. They’re just moving electrons around. Part of this is that oxidation reactions are crucial for life (respiration and production of energy). If we’re not doing this, we are dead. We can’t live without it, but we want to prevent the damage. When we’re breathing in and out oxygen is travelling throughout our body. Every single cell in our body needs it because oxidation reactions are crucial for life. We want to limit the by-products that can cause damage. So, the oxidation can produce these free radicals. These oxygen free radicals can lead to chain reactions that cause cell damage and cell death. These oxygen free radicals are even more reactive than oxygen is. They can cause damage. We don’t want to cause damage to the DNA. When the cells re-produce and there’s damage to the DNA, potentially you’ve cause damage that will keep on going. Tumor cells can come from normal cells. There’s DNA damage and all of a sudden they’re growing out of control. Antioxidants can stop some of these chain reactions. It does this by removing the free radical intermediates. It’s done by giving up electrons. Then it can stop these reactions by occurring.

We can think of antioxidants in two different ways. They’re either Hydrophilic or Hydrophobic. Hydro means water.  Phyllic means loves water. Hydrophobic means fear of water. Some work well with water and others do not work well with water. There are different types of antioxidants and they’ll do different things in different parts of your cell. They specifically can do different things for different reactions. They want to neutralize these free radicals.

Where do these free radicals come from? Typically they come from different things in our life.  It could come from the following things: ultraviolet rays, atmospheric pollution, stress, and poor nutrition. All these things affect all of our cells. They can cause free radicals. If these free radicals occur they can cause cellular damage. We want to protect these cells with antioxidants.

How does an antioxidant work? For an oxygen free radical to form, the molecule has to lose an electron. Then it becomes unstable, thus becoming the “free radical.” They want to steal an electron from somewhere. They try to steal it from some nearby molecule. This causes a chain reaction. It can go all through the cell and cause cellular damage. An antioxidant is an electron donor. It can donate an electron and still remain stable. It has to be able to donate an electron to these free radicals and still remain stable. This stops the damage.  The antioxidants bind to the free radicals to form stable molecules. Stable molecules will prevent the damage. It’s a relatively simple concept. It’s not quite that simple in chemistry.

What are common antioxidants? There are a lot of them out there but many vitamins are antioxidants. Vitamin C is one of the best out there. Vitamin A and the carotenoids are antioxidants.  Those are found in the following: carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches, apricots (bright colored fruits and veggies).  You’ll find that many of these antioxidants occur naturally in bright colored fruits and vegetables.  Vitamin C is found in citrus fruits, green peppers, broccoli, leafy veggies, strawberries and tomatoes. I don’t encourage people to eat a lot of fruit, especially if they’re sensitive to carbohydrates. Vitamin E is a fat-soluble vitamin found in nuts and seeds, green leafy veggies, vegetable oil, and liver oil. It’s in a lot of things that we typically eat. We talked about selenium with thyroid. It’s very important for thyroid function. It’s found in the following: fish, shellfish, red meat, grains, eggs, chicken, and garlic. There are a lot of vitamin-like antioxidants. You’ll sometimes see these sold as antioxidants. Coenzyme Q10 is very important. It can be helpful if you’re on a cholesterol medication (statin). If you’re on a statin you ought to be taking Coenzyme Q10 because there’s a lot of damage that occurs in the cells with statins. Coenzyme Q can offset that. It’s an important carrier in mitochondria during energy synthesis. Glutathione is often sold in health food stores because it’s a good antioxidant. The problem is that it’s digested in the intestinal track so you don’t just absorb it. You have to eat the precursors that can make the glutathione. It’s an electron donor and can be increased by supplementing with ALA, melatonin, and milk thistle. Flavonoids/Polyphenols are in a lot of whole foods. They are found in soy, red wine, purple grapes, pomegranate, cranberries, and tea. You’ll often see on the labels, “high in flavonoids.” Lycopene you’ll see on every ketchup bottle in the world. It’s in tomato and tomato products, pink grapefruit, and watermelon. Lutein is found in dark green veggies such as kale, broccoli, kiwi, brussel sprouts, and spinach. Lignan is in flaxseed, oatmeal, barley, and rye.

There are antioxidant enzymes made by the body. These enzymes can help produce the antioxidants. Superoxide Dismutase (SOD) stabilizes that superoxide anion. It can donate electrons. Catalase is another enzyme that converts H202 (hydrogen peroxide) to O2 (oxygen) and H2O.  Glutathione peroxidase also breaks down H2O2 to O2 to H2O. The simplified definition of an antioxidant is they are electron donors. They stabilize potentially damaging molecules. Are there health benefits? Yes!

Where are the best antioxidants? Not necessarily in a pill form. Just like when we talked about fiber. The best fiber comes from food. The best antioxidants come from food. It’s the bright colored veggies and fruits (be careful if you’re carb sensitive) that are very high in antioxidants.

You’ll often see what’s called anti-aging antioxidants. It’s a lot of marketing but there’s something to it.   I think a lot of the damage of aging is these oxygen free radicals. They can cause damage to the cells, specifically the DNA, and then cause aging. Can we prevent that by taking antioxidants? Most things that have antioxidants in them are very healthy. I encourage you to eat these foods but they’re not necessarily going to stop the aging process. These foods are: acai berry, pomegranate, passion fruit, blueberries, kiwi, cranberries, apricots, prunes, and more. If they’re whole foods, they will typically contain antioxidants. Dark chocolate contains antioxidants. Just a little though…

There are a lot of common myths about antioxidants. Part of that is free radicals must be destroyed! Again, as we mentioned at the beginning, free radicals are actually normal byproducts of normal metabolism. If we stop that, we’d be dead. We can’t stop that and we don’t want to stop that. We want to do it in a controlled manner.  Another myth is that all antioxidants are created equal. All these different foods have different antioxidants in them. They have different jobs. You want to get your antioxidants from a broad variety of foods. Another myth is that all antioxidants come from fruits and veggies. That’s not true because you can find them in meat, dairy, and eggs. Typically whole foods are a good source. The next myth is antioxidant fortified foods are healthier. There’s no evidence of this. You can get the antioxidants from whole foods. Adding more antioxidants to those foods has never been shown to be healthier. The last myth was a theoretical concept a few years ago. The myth is if I exercise and take antioxidants I will become super fit. However, the way muscle function improves is to have some stress on the muscle in order for function to improve. That’s why when we exercise we get sore.  A little bit of soreness is good.  A lot of soreness is not so good. The way we improve from a fitness standpoint is that you need to have some muscle growth there. Part of the way a muscle grows is by undergoing stress. To improve muscle function it is some of the result of this oxidative stress. If we prevent the oxidative stress during exercise you could potentially doing yourself more harm than good. You need to stress the muscle. Just be careful. You don’t want to injure yourself. Some of the best fitness gains occur during the aerobic into the anaerobic energy systems. By taking antioxidants, it may be harder for that to happen.

Here are a few tips for success! Eat your colorful veggies! The evidence is mixed about whether taking antioxidant supplements is beneficial. There’s never been a big study that’s shown that it’s really helpful. Eat the whole foods.  Most of what you see is marketing! The “Basics” is always important: eat right, exercise daily, take your vitamins, get plenty of rest, and handle stress. You have to do these things right. Throwing some supplements on top of that is not doing a whole lot to help. Adding antioxidants to the “Basics” potentially will be helpful. I will encourage you to go the whole food route.

If you have any questions don’t hesitate to leave a message below or email them to Success@CFWLS.com. Also if you think of some once we’re all done, give us a yell and we’ll answer them. Stop by the Center for Weight Loss Success and get your Body Composition Analysis done. You need to make sure you’re losing fat and preserving lean body mass.

Weight Regain and Getting Back on Track

Posted on April 29, 2019 by

You’ve regained some weight. It happens.  What are you going to do about it?

First, lets talk about the reasons for re-gaining weight and recognizing some of this back-sliding. Take charge of your thinking. We’ll talk a little about self-management skills and some tips to get you back on track and lead you to success.  picked up a very good book recently. It’s written by a psychologist who’s very attuned to this problem. She’s written previous books. She wrote The Beck Diet Solution. Her name is Judith Beck. I would encourage anyone who is struggling with weight to read it. It’s not a diet book but how you actually change your behavior towards eating.  She and her daughter took it one step further. They put together the next step in all this called The Diet Trap Solution. It looks at different behavior traps and mindsets that we fall into and what do you do about it. Very good book. I haven’t quite completed it yet. I might take some of those ideas and put them into a talk like this.

What are the typical reasons for regaining weight? The biggest reasons are shifting your calories to more carbohydrates and not exercising.  I hear so often that a patient is doing so well and then they drift off on the exercise. I preach on this over and over again. Keep that carbohydrate ratcheted down. Everyone has a carbohydrate tipping point. When you get above that tipping point you will struggle. For those people who have a really high tipping point, they’re probably not struggling. For those of us who have a low tipping point, we shift and we struggle. Count your carbohydrates!

There are other things that tend to affect this. Lack of sleep increases stress which leads to eating more comfort foods. Lots of things occur when we don’t get good quality sleep. Sleep is the way we recover. We get worn out during a day. We need to recover. If we don’t get good quality sleep we never actually recover. Stress hormones don’t go down.  Increased stress causes an increase in cortisol. You become leptin resistant. It’s a hormone made by your fatty tissue. It makes you feel satisfied when you eat something. Therefore, we increase comfort foods again which causes increased fat storage.  Certain medications can cause weight gain. The biggest culprits are the psych meds like anti-depressants. The only exception I’m aware of is Wellbutrin. It has a chemical appearance similar to some of the appetite suppressants. For some people, Wellbutrin helps them lose weight.  A lot of the blood pressure meds and most diabetic meds cause weight gain. Depo Provera causes weight gain. I don’t think I’ve ever seen anyone not gain weight. I would encourage you to use a different birth control.  Medical conditions such as thyroid problems can cause weight gain. The thyroid regulates your overall metabolism.  Menopause obviously affects half the population. Aging is also a culprit. As we age, some of the hormone levels go down, specifically testosterone. Estradiol levels go down with menopause. Estradiol and testosterone both help you preserve lean body mass which keeps metabolism higher.  As estradiol levels go down during menopause, estrone levels go up and cause fat storage.  It gets easier to gain weight as you go through menopause. There are things we can do to combat that.

Many times we gain weight back because we start going back to old behaviors.  Almost all relapses occur within 90 days. It occurs fairly early. Sometimes during that 6-9 month period we really see people starting to struggle again because the old behaviors start sneaking back in. New behaviors have to become a habit. Backsliding occurs when you overeat any food after a lapse. This is often triggered by an event or situation (stressful relationship, social influences, etc.). Once we start doing this we drift back to our old behavior.  You need to use coping responses to combat the relapses. The following helps: positive self-talk, exercise, meditation, deep breathing, and discussions with supporters. You want to have these coping mechanisms in place because these backsliding situations will always develop. It can be a positive situation or negative that causes the backsliding. Sometimes this happens when we start categorizing food. I’m not a big fan of diet depravation.  The exception is that if there is truly a trigger food that sets off your eating (you can’t eat just one potato chip-you eat the whole bag) then you need to stay away from it. That’s something you have to figure out yourself.  But for most foods I don’t like to categorize them as “bad.” If we treat things as truly bad, it creates tension which leads to obsession. It’s really working on portion control. If others are telling you that you can’t have certain foods, it often leads to rebelling.

You want to take charge of your thinking. Typically errors in thinking almost always accompany ineffective coping skills. We want to change the strategy to help take control of your thinking.  Avoid the trap of perfectionism and unrealistic things. An unrealistic goal would be to be the same size you were at age 18. Use positive self-talk. Listen to yourself. What are you saying? Are you making excuses?
Are you making rationalizations? You want to challenge yourself, but you also want to be reasonable with yourself. Challenge yourself to commit to your goals. Learn to make better decisions. Don’t let your emotions cloud those decisions. We are emotional animals. We let emotions take control and that never works.

Develop self-management skills. Learn how to identify and change behavior patterns. Self-management tools include learning to: communicate effectively (be open and honest), problem solving (assess, plan, take action), self-monitor (track coping skills), mange conflict (handle relationships effectively(, cope with emotions (recognize healthy/unhealthy feelings), avoid thinking traps (challenge irrational beliefs), manage stress effectively (meditation, exercise), and mange time (“to do “ list, et priorities, follow a plan). There’s never enough time so we have to prioritize things.

Tips to help get you back on track. First, don’t beat yourself up. We all backslide. Try to figure out what event triggered a relapse and learn from it. Second, be patient. Creating new habits takes time. It’s something we have to work on over and over. Third, think outside the box. If you’re doing something that’s not working for you, it’s time to change what you’re doing. By doing the same things you’ve always done, you’ll get the same result. Those are one of the definitions of insanity-doing the same thing over and over again and think we’re going to get a different result. Take a different approach. If you’re struggling and have questions, talk to one of the counselors here at The Center for Weight Loss Success.  We have multiple programs here. I’m not a counselor. I’ll tell you what you need to do.  A big part of it is how you make that happen in your life. Sometimes sitting down with one of the counselors and figuring out what you’re struggling with and what the solutions are can be a big help. How can I change this? Change is hard!

Tips to re-start!  Try one of the “Jump Start/Quick Start” 2 week programs at CFWLS. It simplifies things using some of the shakes. It’s a simple thing to do. You have to translate that eventually into long-term. If you’re struggling and you’re going to do just one thing: count your carbs! You’re getting the most bang for your buck right there. Even when we think we’re doing well, we drift. If you’re going to do two things: count your protein! It’s easy to count. You want to make sure you haven’t drifted on that too. If you’re going to do three things: count your exercise! Write it down! If you don’t how we are going to know what was really wrong? We may think we’re doing everything right. But if you don’t write it down, we’ll never really know that. Typically writing it down will change your behavior. So simple things but not necessarily easy.

Tips for success! Arm yourself with knowledge. Use the info through the programs and staff at CFWLS to help you recognize backsliding and take the steps to stop it in its tracks. Go back and review the information. Acknowledge and celebrate when you take control of that first slip. Realize that we’re not going to be perfect. Keep supportive people around you. Recruit people to help you. The staff at CFWLS is always ready to help.

I mentioned we have the “Back on Track After Weight Loss Surgery.” We also have the whole digital program as well. You do it yourself. There are PDF’s you can download and print. There are a lot of things that go along with it.

If there are questions give us a yell here at CFWLS. You can email us at success@cfwls.com

The phone number is 757-873-1880. Stop by and get your body composition analysis done.  You should be receiving the recipes and weekly weight loss tips. Tune in to Losing Weight USA each Tuesday at 6:00pm for the next webinar. Remember it’s your life. Make it a healthy one!

The Skinny on Ketosis and Low Carb Diets

Posted on April 15, 2019 by

Low Carbohydrate diets actually have a lot of misconceptions. So we’re going to go through a bunch of them. Let’s start out with the first two I hear most commonly.

The first misconception: Ketosis is dangerous.

The second misconception: Low carb diets make you lose bone mass and are bad for your kidneys.

Ketosis just means you have ketones in your bloodstream. We have ketones in our bloodstream all the time. It’s just the level of ketones.  Ketones are really just an energy source. They come from the breakdown of fat. Isn’t that what you want in a weight loss plan? You want to have some ketones in your bloodstream so you can use them as an energy source. Ketosis is often confused with diabetic ketoacidosis, and that’s a completely different thing. That occurs when the ketones get about 10 times the level of what would happen in a low carbohydrate diet. Ketosis by itself is not dangerous at all. It’s just an energy source.

Initially in low carb diets we saw that there was some extra calcium in the urine. But long-term we found that we actually absorb more calcium. So for a little bit of calcium that’s lost in the urine, there’s still a positive calcium there. We don’t actually lose bone mass. We can actually improve bone mass. Kidney failure doesn’t happen. There’s a difference between kidneys that can have low carb diets and kidneys that shouldn’t have low carb diets. What I mean is, with kidneys that are normal, there’s no problem with having a low carbohydrate diet. Kidneys that are abnormal should not be on a low carbohydrate diet. Typically, on a low carbohydrate diet, you’re going to have a little more protein, and it’s the protein that’s the problem.  It’s the extra nitrogen in protein that kidneys can’t handle if you’ve got bad kidneys. If you have normal kidneys, it could actually improve kidney function.

Remember-it’s your life. Make it a healthy one!

Low Carb Diets and the Truth About Water Weight

Posted on April 08, 2019 by

It’s often thought that low carbohydrate diets are only good for short term weight loss because they cause you to lose water.  Isn’t that bad??  Yes it is good for short term weight loss is because you lose water. The reason you lose water is because insulin levels will go down on low carbohydrate diets. Insulin is a hormone that tends to make you retain sodium. When you retain sodium, you’re going to retain water. So, when insulin levels go down on a low carb diet, you no longer will retain sodium. Subsequently you’re going to get rid a lot of that extra water that goes along with the sodium. One of the nice things about that is you can actually have a little bit of extra sodium because you won’t retain it. So, yet, you will lose weight fairly quickly on a low carb diet because you lose some water weight. But you’re also losing fat.

Remember-it’s your life. Make it a healthy one!

5 Tips for Long Term Weight Loss Success

Posted on April 02, 2019 by

Commit to a lifestyle change

Long-term weight loss is achieved through permanent changes in your lifestyle and food choices, not through fad quick fix diets or pills. Before beginning on your weight loss journey, make a commitment to your health and stick with it!

Keep moving

Regular exercise is a critical component of permanent weight loss. We recommend a minimum of five 30-minute sessions per week. Read our exercise tips on this blog for ideas on how to stay motivated and enjoy your exercise routines.

Go slowly and keep your expectations realistic

Remember that drastic weight loss in a short amount of time is not healthy, and it is more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.

Tracking your foods & fitness

Tracking in an app or keeping a weight loss journal can be very helpful for long-term weight loss and keeping you focused on your goals. Each day, record what you have eaten, how much, and your mood and emotions. A journal not only keeps you accountable for your food choices, but can also help you identify any behaviors or emotions that trigger overeating. (We recommend an app like Baritastic to track daily)

Don’t go it alone

An important factor of long-term weight loss is the support and encouragement from others, whether it’s from your doctor, nutritionist, family or friends. Connecting with others helps you stay motivated, learn tips and techniques, and keep focused on your weight loss goals.

If you’re not already a part of our private Weight Loss Surgery Support Group on Facebook, request to join now!  Any patient that is 2 weeks or more post-op will be approved to participate – it’s a fantastic group of people!