You will reach a plateau in weight loss, but don't be discouraged
A frustrating plateau in weight loss is a familiar problem among dieters, but studies suggest that metabolism tends to adjust to weight loss and is not responsible for the dieter's block. The American Council on Science and Health notes two possible explanations for the scale getting stuck:
- Because muscle weighs more than fat, the scale may show the same weight even while exercise works its magic, subtracting inches from your waistline.
- Because a lighter person burns fewer calories during exercise, as you drop pounds your weight loss may slow.
Fancy titles and credentials don't make weight loss experts
Examine credentials with a critical eye. The American Council on Science and Health (ACSH) in its book Fad-Free Nutrition advises, "Many authors, spokespersons and even clinicians have titles or 'degrees' that are basically meaningless, however impressive they may sound." A person is more likely credible, according to the council, if he or she has the following credentials from an accredited school: M.D.(medical doctor); D.O. (doctor of osteopathy); Ph.D. (doctor of philosophy) or Sc.D. (doctor of science) in a nutrition-related specialty; R.D.(registered dietician); M.S. (master of science) in nutrition; A.R.N.P. (accredited registered nurse practitioner) with a nutrition specialization. As for the bevy of weight-loss books, many "belong in the fiction section," according to the ACSH.
You can lose weight eating any kind of food
It is possible to eat any kind of food you want and lose weight, but you still need to limit the number of calories that you eat every day. When trying to lose weight, you can eat your favorite foods, as long as you pay attention to the total amount of food that you eat. You need to use more calories than you eat to lose weight.
Dietary and weight loss supplements are not always safe
It's "buyer beware" where dietary supplements are concerned because their makers don't need the Food and Drug Administration's stamp of approval before selling their wares. Stimulant drugs can promote short-term weight loss by decreasing appetite and increasing metabolism, but the pounds shed always come back on with a vengeance when you stop taking them. Further, stimulant drugs can cause addiction and other harmful side effects.
A product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually tested scientifically to prove that they are safe or effective. Some herbal or other natural products may be unsafe to use with other drugs or may hurt people with certain medical conditions. Check with your doctor or other qualified health professional before using any herbal or natural weight-loss product.
Red meat is not necessarily bad for your health
Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also have nutrients that are important for good health, like protein, iron, and zinc. Eating lean meat (without a lot of visible fat) in small amounts (7 ounces or less) can be part of a healthy weight-loss plan. Choose cuts of meat that are lower in fat such as beef eye of the round, top round, or pork tenderloin, and trim any extra fat before cooking. Note that the "select" grade of meat is lower in fat than "choice" and "prime" grades.
Frozen and canned fruits may be healthier than fresh
Most fruits and vegetables are naturally low in fat and calories. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Frozen or canned produce is usually packaged right after it has been picked, which helps keep most of its nutrients, while fresh produce can sometimes lose nutrients after being exposed to light or air.
Starch can be part of a good healthy diet
Potatoes, rice, pasta, bread, beans, and some vegetables (like squash, yams, sweet potatoes, turnips, beets, and carrots) are rich in complex carbohydrates (also called starch). Starch is an important source of energy. Foods high in starch can be low in fat and calories. They become high in fat and calories when you eat them in large amounts, or they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Choose starchy foods that are high in fiber, like whole grains, beans, and peas. The Dietary Guidelines for Americans recommends six to 11 servings a day from the bread, cereal, rice, and pasta group, even when trying to lose weight. A serving size can be one slice of bread, 1 ounce of ready-to-eat cereal, or half a cup of pasta, rice, or cooked cereal.
Fast foods can be part of a healthy diet
Fast foods can be part of a healthy weight-loss program if you choose salads and grilled foods instead of fried. Use high-fat, high-calorie toppings, like full-fat mayonnaise and salad dressings only in small amounts. Eating fried fast food or other high-fat foods like chocolate once in a while as a special treat is fine -- but try to split an order with a friend or order a small portion.
Fish is a good diet choice; lower in fat and cholesterol
Although all fish has some fat and cholesterol, most fish is lower in saturated fat and cholesterol than beef, pork, chicken, and turkey. Fish is a good source of protein. Types of fish that are higher in fat (like salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These fatty acids are being studied because they may be linked to a lower risk for heart disease. Grilled, baked, or broiled fish (instead of fried) can be part of a healthy weight-loss plan.
Dairy products can have a place in your diet
Dairy products have many nutrients your body needs. They have calcium to help children grow strong bones and to keep adult bones strong and healthy. They also have vitamin D to help your body use calcium, and protein to build muscles and to help organs work properly. Low-fat and nonfat dairy products are as nutritious as whole milk dairy products, but they are lower in fat and calories. Choose low-fat or nonfat milk, cheese and yogurt.
For people who can't digest lactose (a type of sugar found in milk and other dairy products), lactose-free dairy products can be used. These are also good sources of protein and calcium. If you are sensitive to some dairy foods, you may still be able to eat others, like yogurt, hard cheese, evaporated skim milk, and buttermilk. Other good sources of calcium are dark leafy vegetables (like spinach), calcium-fortified juice, bread, and soy products (like tofu), and canned fish with soft bones (like salmon).
Many people are worried about eating butter and margarine. Eating a lot of foods high in saturated fat has been linked to high blood cholesterol levels and a greater risk of heart disease. Research suggests that high amounts of "trans fat" - formed when vegetable oil is hardened to become margarine or shortening - can also cause high blood cholesterol levels. Foods high in fat, like butter and margarine, should be used in small amounts.
Finding accurate information is important to your success
Finding accurate information about dieting and losing weight from a sound, reliable source is very important when you decide to make healthy lifestyle changes.
Contact Modern Medical & Wellness today at 702-987-1555 to schedule a confidential and educational appointment with our program administrator to learn more about the exciting programs we offer.
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