Weight Loss: 1+1 Doesn’t Always Equal 2 in the Human Body

Lately there’s been much chatter about the new Weight Watchers PointsPlus program (I’ll get to that in my next blog). Participants are confused, they think a calorie is a calorie and the machines in the gym tell the truth “I burned 700 calories doing 40 minutes on the treadmill!” And then, Weight Watchers catches up to the body of science over the past 3-4 decades and Bam! Everything dieters have been clutching onto for years must be thrown out the window. They have to learn a new system and attempt to release their firm grip of the belief that 200 calories is the same whether it comes from a fat free chocolate cake or turkey meat. Worse yet, they must embrace the fact that semi-starvation and deprivation interspersed with “I’m just going to eat anything I want” just doesn’t work.

So what’s a dieter to do? First, be flexible. Science changes and sometimes it takes a program a while (in this case decades) to catch up. Second (and this is critical), stick with it. If I had a dime for every time a weight loss client disappeared into thin area or dropped off the radar then popped back up again, I’d be home day trading right now. It’s critical that you stick with it through the days of fresh salads and grilled fish as well as the days you down your weight in chips and cheese dip. And, that brings me to my third point – let it go. So you ate some chips and chased them down with a few brewskies. Get over it and move on. Don’t let that slip become a slide into a period of “whatever, I can’t lose weight, I’ll just eat anything and everything.” Because it’s times like this that the most damage is done. And last, but not least, believe you can do it and set yourself up for success. Tell everyone (well, the supportive people) around you about your goals and team up with someone to go to the gym (or hire a trainer), take classes or make you accountable to that boot camp. See a dietitian….regularly and tell them you want the accountability! Or, join Weight Watchers and get to know the people in your group so you can’t pull the disappearing act one day without anyone noticing.

Now, why did I title this blog post 1+1 doesn’t always equal 2 in the human body? Because, you can’t trust the machines at the gym – most overinflate how many calories you are burning. And, most people (especially those who are obese) underestimate how much they eat. And finally, calories are not all the same. A diet of 1,500 calories may make you lose weight or it could keep your weight steady depending on what you are eating and to an extent, when you are eating it. Oh and P.S., those calories you eat between Friday at Happy Hour and Sunday morning, they count too. If you are my client, I’ll make you account for those hours. If you aren’t and I’m out somewhere dining with you, don’t tell me with a guilt-ridden voice what you plan or ordering or start counting the calories or fat grams because, I’m off duty ☺

What's the Point of a Raw Food Diet?

Every once in a while I pick up US Magazine, People or a similar publication while waiting in line at the grocery store (I know I know, I’m the only person around who isn't glued to facebook mobile). And, I always turn to the sensational (i.e. crazy) stories about how stars got their celebrity bodies. What they report about their diet is pure entertainment for me. Like the actress who said she didn't eat carbohydrates and then listed her daily diet which consisted of, among other things.....fruits and vegetables - both of which are otherwise known as forms of... *gasp* carbohydrate!

But when it came to Raw Food Diets, I pretty much ignored the stories. And then one day, while doing something random (probably driving) I sat there thinking and thinking trying to figure out why someone would take the deep plunge into a raw food diet.

Here are some of the benefits as I see it:
• Enzymes - that doesn't really jive though as our body has the enzymes it needs to break down food during digestion. Next...
• No Acrylamides. Acrylamides are formed during high temperature cooking and may be carcinogenic (cancer-causing) in high doses.
• No heterocyclic amines, carcinogenic compounds formed by cooking meat at high temperatures.
• Loads of fresh fruits and vegetables
• Little prep time

Drawbacks:
• Boring!
• Where’s the protein? If you can load up on fish (including oysters), you’ll get the protein and minerals you are missing if you cut out meat and poultry (zinc, iron, copper). If you don’t eat fish, good luck with many missing nutrients since fortified cereal is… cooked! PS, you need that fish for EPA and DHA (omega 3s) too so, enjoy your sushi!
• No dairy (and therefore little to no calcium or vitamin D – unless you want to eat 10 cups of leafy greens a day to get your calcium and bake in the sun for your vitamin D).

The raw food diet has some perks but some serious drawbacks as well. If a person is doing it solely for health reasons I think it should be a short-term thing. Otherwise, I just don't see the point of living without ever eating a nice chocolate dessert.

How to Lose Weight Quickly for an Event

First, let me say I’m not a fan of rapid weight loss. Why? Because I’ve seen way too many people lose weight and gain weight in a pattern that repeats itself more than a politician makes promises he can’t keep. They go on some version of a grapefruit, hot lemon water diet, lose pounds, go to an event, eat everything in sight and gain the weight back plus a few for the road. Then they get frustrated with dieting, throw the towel in and gain more weight, then go on another quick weight loss diet….. ah, well, you get the drift.

And though I’m not a fan of taking off pounds quickly, I get this question so often that I figured it was time to tell the world how to lose weight quickly and safely for an event. So, here are my rules of the road (in no particular order):

• Don’t believe the hype. Celery doesn’t have negative calories and hot lemon water or dousing your food with pepper isn’t going to speed your metabolism. Sure, you can drink hot lemon water or diluted cranberry juice but the only effect you’ll notice is frequent urination and possibly a placebo effect.
• Keep a food journal. Doing so will keep you accountable. Be sure to write down every BLT (bite, lick and taste).
• Lower your sodium intake. Sodium makes you retain water. Yes, we do need some sodium but I don’t recommend cutting it during exercise. Instead, cut down on sodium throughout the day when you are not active.
• Eat 300-400 calorie meals evenly spaced throughout the day.
• Make ½ of your plate vegetables or a mix of vegetables + fruit (do not consume large amounts of fruit at one time).
• Add protein to every meal.
• Add a portion of whole grain carbohydrates (1/4 of your plate) to your meals if desired.
• Cut out added sugars.
• Cut out all alcohol.
• Exercise!

Don’t stay on a low calorie and/or restrictive diet for a long time or you may end up with several nutrient deficiencies. Or, you might just end up grouchy. Neither one is very good.

What about quick weight loss pills and services? Steer clear of the pills/supplements (oftentimes they combine diuretics with laxatives). Diuretics alone are generally safe if used as directed. However, they can lower your blood sodium (called hyponatremia; this can be very harmful for the body) and cause a drop in blood pressure so, use with caution. As for the body wraps etc., I don’t know anything about these and, until something has research to back it’s use or I’ve tried it myself and noticed a difference, I just can’t recommend it. If you are going to give a body wrap a try, opt for one with a guarantee.

If worse comes to worse and you don’t fit into your favorite dress or suit, look at this as an opportunity to buy a snazzy new outfit that will make you look more in style and hide that extra 5 lbs at the same time.

Nutrition Concerns with Gastric Bypass

Today I ran into a lady who had gastric bypass 6 years ago (that part I didn’t know). She’s 50 years old, has osteoporosis in one hip, osteopenia in her back and other hip, she’s anemic and deficient in vitamin D. So I asked her if, after her gastric bypass, her physicians told her about the potential for nutrient deficiencies and emphasized the importance of frequent follow-ups to examine her iron, B12 and vitamin D status as well as her bone density. While I’m used to other people letting me know their doctors don’t give them very in depth follow-up instructions, I figured surgery patients would be more closely monitored. But, I was wrong.

If you have had a gastric bypass, be certain to take your health into your own hands and schedule check-ups. Your body will have a tougher time absorbing iron, calcium, vitamin D and vitamin B12. Nutrient deficiencies are common in gastric bypass because the “bypass” part creates a bypass of part of the small intestine so you don’t absorb as many calories (nor will you absorb certain nutrients from food). Because a lack of B-12 and iron can both cause anemia, leaving you feeling fatigued and crummy and deficiencies in D and calcium can lead to brittle bones, it’s vital to monitor your status frequently, even if you are taking supplements per your physician’s orders.

The more extensive your surgery, the more likely you are to have nutrient deficiencies. Though the weight may come off immediately, you’ll need to resume the eating plan and supplements your physician gave you, for a lifetime. For some, gastric bypass is an absolute lifesaver but, you still need to pay close attention to your overall health even after the weight comes off.