Weight Loss And Appetite Suppressants - Hoodia

For decades, the Holy Grail of the diet industry has been an all natural appetite suppressant with no side effects other than the intended weight loss. Like the Holy Grail, it has been elusive. The diet pharmaceutical companies thought they found it in starch-blockers, in ephedra, in fat binders. the list goes on. While many of these worked, they often came with a heavy list of side effects, many of them dangerous. After an initial flurry of excitement and sales, most were knocked off track by reports of dangers associated with their use, and some were even banned from U.S. sale. The latest arrival on the Holy Weight Loss Grail circuit is an unprepossessing African succulent known as hoodia gordoni. Cleared for sale in the U.S. in early 2004, it has been steadily making a name for itself as a powerful appetite suppressant that can help you lose weight. Its popularity was significantly boosted by reports on 60 Minutes, ABC News and BBC News.

As part of the BBC report, BBC Two's correspondent Tom Mangold, actually traveled to Africa to sample the hoodia in situ. He and his cameraman, who also tested the plant, both reported feeling pleasantly full for nearly 48 hours after eating a piece of hoodia gordoni.

The hoodia plant has been used by the San tribesmen of the Kalahari desert for centuries to suppress the pangs of hunger on long hunts and trips. Modern research has isolated an 'active ingredient' known as P57. Though the research is still scanty, it appears to work by fooling the hypothalamus into thinking that there is more sugar in the blood than there actually is.
Does it actually work? It's really still too early to tell, but in one clinical trial conducted by Phytopharm, the company that holds the patent on the process to extract P57 from hoodia, human subjects taking hoodia reduced their caloric intake by as much as 1000 calories a day. The figures are impressive.

But is it safe? There again, the research is far to scant to make a reasonable decision on it. There are no known side effects - but it also hasn't been used outside one small tribe in Africa until the past two years. It's possible that there are side effects to long-term use that aren't yet evident.
Until then, use caution in purchasing products made with hoodia. Many of the commercially available products contain virtually no hoodia gordoni at all. Consult your doctor before undertaking any weight loss program that involves appetite suppressants. This is particularly important for those who've been diagnosed with diabetes or pre-diabetes, as the action of the hoodia plant can trick the body into thinking that the blood sugar is fine even as they approach hypoglycemic shock.


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The Most Practical Diet You Ever Try

Americans lose millions of pounds a year - only to gain most of it back within a year. You've probably heard over and over again that the real secret to losing weight permanently is to make permanent changes in your eating habits and lifestyle. Throughout decades of high protein, low protein, Air Force diets, Atkins, Scarsdale diets, cabbage diets, eat-all-you-want-and-still-lose-weight diets that is the one piece of advice that has remained strong. No matter what the latest diet craze, over and over throughout the years, the one "diet" that effected a long-term, permanent weight loss was the 'eat a well-balanced, portion-controlled diet and exercise regularly'.

Why are fad diets so popular? Diets feed our need to be actively doing something. Weighing, measuring, counting - whether its calories, exchanges or carbs - all give us the feeling of gaining control over our bodies and our weight. In the long run, though, all the measuring and obsession with what, how much and when we eat becomes overwhelming. When we stop living by strictly controlled guidelines set out by other people -the latest diet guru - the weight comes back.

There is a practical way to lose weight that doesn't involve arcane combinations of foods to set up an ideal balance of foods that burn more than they give, or that promise to 'turn your body into a fat-burning machine'. It is to simply eat a healthy balance of all types of foods in portions that are reasonable for your body, while at the same time raising your activity level to burn more calories than you take in. Below are some practical guidelines to help you adjust your diet and lifestyle to help you lose that weight - and keep it off permanently.

1. Adjust your attitude. You're not going on a diet - you're eating what your body needs. To maintain your weight loss, you'll need to maintain your new eating habits for the rest of your life - and that's a far easier prospect if your diet plan is one that makes sense and is easy to maintain.

2. Think square when you plan your meals. Like a square has four corners, so should your meals. At every meal, include a protein, a healthy fat, a grain/legume and a fruit/vegetable.

3. Eat three squares and at least two snacks every day. Your snacks should be in the grain/legume or fruit/vegetable corner.

4. If you're under stress, eat something every two hours. Your body sends out distress signals when you're putting it under stress. Give it healthy fuel to keep it working right.

5. Aim for no more than 60 grams of carbohydrate per day at first. Spread the carbohydrates over the course of the day - 15 at each meal and 7 at each snack.

6. Limit dairy products to 3 or less daily.

7. Completely avoid soft drinks - even the diet ones.

8. Drink 6-10 glasses of water each day.

9. Eliminate 'white foods' from your diet. Do away with white sugar, white flour and white cereal products.

10. Take a nutritional supplement - at least a good multivitamin daily.


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Shopping and Lifestyle Tips for Healthy Weight Loss

Don't you wish there was an easy-to-follow practical primer to tell you all the things you should and shouldn't do to help you lose weight? I'm not talking about food choices here - there are dozens of eating plans available. I'm referring to a simple list of do's and don'ts that you can follow in your everyday life to make it easier to stick to your diet. Here are ten tips that I've found work wonders to help avoid temptation and keep me on track.

Shopping Tips

1. Shop the outside aisles.

Supermarkets are designed with the four basic food groups around the perimeter. If you stick to the outside aisles, you'll find produce, bakery, dairy and meat - exactly what you should be buying. Avoid going up and down the aisles where processed 'convenience' foods lurk to tempt you from your good intentions.

2. Don't shop hungry.

It's an old tip, but it works. When you're hungry, everything looks good - especially quick, empty calories. Make it a point to shop on a full stomach and you'll find yourself saving both money and calories.

3. Buy fresh, whole and organic whenever you can.

Processing depletes nutrients and adds calories. If you have a choice, buy fresh vegetables and fruits and whole grain products. Skip the highly processed snack foods and 'convenience' dinners.

Setting Goals

1. Set reasonable, attainable goals for yourself. Remember that a healthy, sustainable weight loss is about 1-2 pounds per week. Setting the goal to lose 30 pounds by next month is setting yourself up for failure.

2. Break your goals down if you have to. The thought of losing 100 pounds can be daunting. Instead, make it your goal to lose 10 pounds this month, or to get through the week without cheating on your diet.

3. Reward yourself! There's nothing more motivating than promising yourself a special treat when you reach a goal - but don't keep rewards just for big milestones. Make a list of positive reinforcers that you can dip into whenever you avoid temptation or need a little boost.

Measuring and Weighing

1. Measure your progress by dress size instead of pounds. Why? One of the by-products of eating healthy and exercising daily is converting fat to muscle. Muscle is denser, and weighs more than fat - but you're still getting smaller, and your clothing will tell you the truth.

2. Measure your food for the first month. Our concept of portion size has been greatly distorted by restaurants, magazine ads and our own eating habits. Invest a month in learning what a real portion looks like - weigh or measure everything.

3. Measure your day in steps - steps walked, that is. Counting the steps you walk each day and aiming to increase them to 10,000 steps daily is a great way to add exercise to your diet. (Hint: Invest in a pedometer!)

Attitude

1. Treat yourself well! Losing weight is something you're doing because you love yourself. Remember to reinforce yourself regularly for your hard work.

2. Focus on your health, not your weight. Eat healthy, exercise sensibly, and put in some 'me time' every day.

3. If you slip, forgive yourself and start again. Every day is a new day, and every day brings you closer to the new you.


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No Excuses Exercises

It's old news that exercising is the single best way to spark up your weight loss efforts. The activity perks up your metabolism, and eats up more calories. In addition, the more you exercise, the better the effect. Exercising builds muscle mass, which is denser and more compact than fat. That means your body has to expend more effort to pump blood through it, and it requires more nutrients to keep it healthy. The end result? Even at rest, your body naturally burns more calories.

Unfortunately, the prospect of exercising tends to elicit groans from most people. There's all the logistics to work out - the time, equipment, expense and the sheer, utter boringness of it all. Negative thinking about exercise can sabotage all your good intentions. Here's a list of answers for some of the most commonly used excuses not to exercise.

I don't have time to exercise!

Exercise could be one of the most important things you'll do for your health today. MAKE time to exercise. If you're doing traditional workouts - move those weights and mats right out into the family room and make use of your television time. Instead of flopping down in a chair while you watch the news or your favorite show, be active. Run in place, do leg lifts or heft weights. Use time in your car to tighten and tone muscles with isometric tummy tighteners. Walk up the stairs instead of using the elevator. Exercise doesn't have to be a solid hour at the gym. Anything that revs up your motors is great for your body.

I don't have the right equipment at home.

You don't need equipment to exercise. A brisk walk around the block is good for you - and burns over 200 calories. Vacuuming your carpets can burn nearly as much. Flip on your radio or pop in your favorite high-energy CD and dance. Don't fool yourself into thinking that your 'exercise' has to be a carefully planned workout to work all the right muscles in the right order with the right tension. Exercise means being active. Just do it.

I can't afford a membership to the gym.

If you'd rather exercise at the gym (and have access to their fitness machines, whirlpools, swimming pool and trainers), there are a lot of ways to make it more affordable. Check with your health insurance company to see if they offer incentives. Most of the major health insurance companies, including Blue Cross, cover part or all of fitness club memberships as part of your benefits. If yours doesn't, or if you don't have health insurance, call your local YMCA or YWCA. Most offer 'scholarships' or sliding fee scales for memberships to their facilities.

But exercise is such a chore!

Says who? Make getting your daily exercise fun. Play a game. Go dancing. Grab a few friends for a weekend hike in the state park. Exercise doesn't have to be routine. Stop thinking of it as a chore and start thinking of it as recreation. You'll be amazed what a difference it makes.


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Losing Those Last Five Pounds

My mother told me a little story the other night. When she first started working in sales, she said, her goal was to 'write a string of pearls' - in her parlance, five weeks in a row of 100 sales or more. Her first two weeks would be great - but that third week was always a killer. Four times in a row she got those two weeks, only to fail on the third week. Every morning she woke up and told herself, "I can write a hundred sales this week." And in the back of her mind, she'd add, "I can never get that third week."

On Thursday of that third week, she was struggling and determined, even though she'd only made 22 sales so far that week. She woke up and told herself, "I can write a hundred this week" - and for the first time, she actually HEARD what she was saying to herself in the back of her mind. "BUT I CAN NEVER GET THAT THIRD WEEK". Realizing how she'd been undermining her own attempts at positive mental attitude, she resolved to overcome it. She went out that day and made over 50 sales - and the rest of the week fell into place. Not only that, she went on to write a string of pearls that set a record in her company that has yet to be broken.

What was her secret? And what does it have to do with losing weight? Simply put, your biggest enemy in your quest to lose weight is your own self-doubt and negative thinking. Positive affirmations are a powerful psychological tool that can help you lose weight - but it's just as important to catch your negative thinking and turn it around.

How many times have you caught yourself thinking, "I can never lose those last five pounds."? No matter how positive you believe you're being, no matter how often you congratulate yourself for the great job you're doing, those lingering doubts are sabotaging you.

Overcoming them isn't a magic bullet that will make it all happen -- but at least you won't be fighting your own inner voices when you face those last five pounds - or that piece of cheesecake.

How did my mother do it? She used a sneaky little trick that might be just what you need to get you past those last five pounds. She decided that since she could never get that third week, she'd stop thinking of this as 'that third week'. Instead, she'd just focus on selling what she could today. Setting a new goal for herself relieved her of the pressure and negativity that had been holding her back.

Setting yourself a new goal can freshen your perspective and wipe away all the 'failures' that seem to be holding you back. Forget the 'last five pounds'. From this morning on, think of it as 'only five pounds'. When you only have to lose five pounds, how can you miss?

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Five Things to Reach for Instead of a Snack

We all do it. When we're bored, lonely, frustrated, uncomfortable - just about any negative feeling at all - we reach for a snack. It may be habit, it may be 'socially acceptable' or it may be the result of years of conditioning, but there it is. We've grown to equate food with comfort.

There are some situations that are more likely to provoke us to reach for a snack - can you watch a movie without popcorn, for instance? Recognizing some of them in advance and heading them off can take a little planning, but you CAN reprogram the conditioning that has you reaching for a candy bar when someone hurts your feelings. Here are five situations that almost scream for a snack - and things you can do instead.

Instead of popcorn at the movies, reach for your date's hand. He'll never guess that you're holding his hand to keep yours out of the popcorn.

Always reach for a bag of chips midmorning at your desk? Your body does need a mid-morning pick-me-up to keep you going, but chips aren't the way to go. Instead of a walk to the candy machine, grab the mail and walk to the post office, or take a walk to the copy machine. A brisk walk does wonders for your energy level, and if you can get outside that’s all the better.

Can't watch television in the evening without snacking on whatever's handy? Give your hands something to do. Take up knitting or crocheting. It can keep your hands to busy to dip into the snack bowl. Added bonus? A new sweater, afghan or a very special gift for a favorite niece.

What's a carnival without fried dough? Less fattening! Instead of the cotton candy and popcorn, reach for more fun. Head for the nearest ride you've been afraid to climb aboard.

Are late-night snacks your downfall? If you find yourself craving food in the middle of the night when no one else is around, you may just need a little company. Try an online game or chat room to keep your mind busy till you're sleepy enough to head for bed.

Do you reach for a candy bar or the tub of ice cream when you're feeling hurt or angry? Instead, reach for the DVDs. Pull out your favorite tear-jerker and have yourself a good cry. Even better - instead of sublimating, face your anger. Reach for a pen and write a nasty letter, or spill it all to your LJ.

Finally, don't forget that sometimes, when your body wants a snack it's because it needs a snack. Keep a variety of healthy snack foods around so that when the cravings hit, you can fill up on something healthy.


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Don't Obsess About Food!

One of the dangers of dieting is the 'diet mentality'. The constant need to weigh, measure, count and account for food that most dieters feel can become an obsession with food that comes close to that experienced by someone with an eating disorder. Is it possible to lose weight without becoming obsessed with food?

Dr. David Katz, author of "The Way to Eat", suggests a better way. While it's important to balance the calories you eat with the calories you burn, he says, it's not necessary to obsess about food by counting every calorie. Instead, he suggests, focus on eating well for your health and permanent weight loss will follow.

Dr. Katz's suggestions include replacing highly processed foods which contain added sugar, fat, starch and salt with more wholesome foods with short ingredient lists. Avoid foods with added 'flavor enhancers' like monosodium glutamate and high fructose corn syrup which tend to stimulate the appetite and make you want to eat even more.

Instead, focus on healthier alternatives within food groups. That's far easier to do than you'd think. A simple change in your diet like replacing the light cream in your coffee with low-fat milk can save you 50 calories per cup. If you drink a lot of coffee, that could add up to a substantial lowering in your overall daily calorie intake - with the added bonus of giving you all the calcium and vitamin D you usually get with less than half the fat.

But, you say, you just can't drink your coffee with skim milk? That's fine, too. We all have little luxuries that we think we can't live without. Take a few minutes to analyze your diet and figure out which things you just can't give up - then make adjustments in other areas to account for them. Can't live without cream in your coffee? Skip the muffin you usually have with it, or replace the butter you use on it with a low-fat margarine substitute. Eating healthy is about choices - not obsession.

Here are some other suggestions to help you stop obsessing about calories and start eating healthier:

1. Toss out sugared breakfast cereals in favor of a whole-grain cereal that has little or no added sugar and drop a few berries into your bowl instead.

2. Switch to an all natural, no additive peanut butter instead of a highly processed one that contains added sugar and oils for stabilization.

3. Keep a baggie of dried fruit in your desk drawer for a high-potassium pick-me-up at mid-morning. You'll be far less inclined to overeat at lunch - and you won't find yourself yawning at 11 A.M.

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Don't Go It Alone!

There's an old story about a child trying to move a heavy stone while his father looks on. The child works and works, but is just not strong enough. Finally, he tells his father, "I can't do it. It's impossible." His father responds, "Of course you can. You haven't used all the strength you have available to you yet." The little boy answers that he has tried his hardest, and still can't do it, to which the father responds, "You haven't asked me to help you yet."

Sometimes dieting can seem like moving that heavy rock. You struggle and fight, exercise and sweat, but it's so hard to stick to a diet and exercise schedule that you give up. There comes a time to recognize that asking for help is a sign of strength, not weakness. Enlisting the aid of friends, family and a good weight loss support group can bolster your efforts and help you overcome setbacks that threaten to derail your weight loss efforts. Instead of trying to go it alone, try a few of these suggestions to help you stay on track with the help of friends and family.

1. Hook up with an exercise buddy. Making a date and a commitment to help support someone else's efforts will help you stick to yours as well. Think you don't know anyone you can exercise with? You might be surprised. Several years ago, I was commiserating with an online friend about another failed effort to lose weight when she proposed a novel idea. We each got a cell phone with the same calling plan, and every afternoon at 2, we 'met' for a walk. She did her walking in Seattle, and I did mine in Boston - but by keeping each other company, we helped each other lose 25 pounds each, and cemented a friendship that will last a lifetime.

2. Get your family on the right page. Husbands, wives, children and siblings can offer support in unexpected ways. Something as simple as a sincere compliment at the right time can be all you need to nudge you onward. By the same token, refuse to let them sabotage your diet efforts. When you recognize it, point it out but keep in mind that they probably don't think of it as 'sabotage'. If your husband habitually brings you a bowl of ice cream when he gets one for himself, for instance, he probably thinks he's expressing his love. Let him know that you appreciate it, but you'd rather have a kiss than ice cream anytime.

3. Join a weight loss group like Weight Watchers. There's a lot to be said for seeking out the support of others who are fighting the same battle you are. Whatever it is that motivates you, you can find it in a weight loss support group. Healthy competition, companionship, encouragement, applause and practical, common sense advice from others who are also fighting to take off pounds can all make reforming your eating habits considerably easier.

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10000 Steps to a Trimmer You

Want to lose 35 pounds a year without changing a thing about your diet? All it takes is 10,000 steps. No, that's not a typo. Just 10,000 steps a day can burn enough calories to take off 35 pounds in a year.

I first heard about the 10,000 steps when I took a vacation with my mother last summer. As we left the house that morning for a day of sight-seeing with my two boys, she clipped a pedometer to her belt. Periodically throughout the day, she checked it, and as I settled to relax on a park bench toward the end of the day she remarked, "I'm just going to walk around the park twice. I only have 500 more steps to go."

The secret is walking. By walking 10,000 steps a day, you can burn as many calories as you do when you do any of the following:

• Swim for 90 minutes- Ride a bike for 70 minutes
• Play 10 holes of golf (without the cart)
• Walk 50 blocks- Play soccer for 90 minutes
• Work for two hours in your garden

How do you fit in 10,000 steps? You can count every step you take during the day - my mother clips on her pedometer first thing in the morning and takes it off last thing at night. Add in extra steps to your day with any of the following suggestions:

• Park at the far end of the lot at the mall and walk to the stores.
• Leave your car at home and walk to work. Or park three blocks further away in the morning and walk the rest of the way.
• Walk the dog! He'll love you for it.
• Walk up and down the stairs instead of taking the elevator.
• Get up and get it yourself. Instead of asking one of your kids to fetch something for you, take a little walk. You'll be surprised how much those little trips add up.
• Go sightseeing. You'll surprise yourself by freshening up your perspective on your home town at the same time.
• Walk to the store. If you're just running out to pick up milk, leave the car at home and take a walk.
• Stuck on the phone? Walk and talk at the same time. You can easily do 2000 steps during a 15 minute phone call.

Don't worry about your speed - the idea is to get moving. In fact, doctors say, if you're puffing too hard to say hi to a friend, you're walking too hard. Slow down a little. At the ideal pace you should be able to carry on a conversation, but not belt out a song.

10,000 steps may seem a little daunting at first, but just keep in mind that a journey of a thousand miles begins with a single step. Lace up those walking shoes, and let's go!

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Diabetes and Weight Loss

Did you know that you can be 'just a little bit diabetic'? The condition is technically called 'pre-diabetes', and it is characterized by persistent high blood sugar levels. Pre-diabetes is a serious condition, though its symptoms may be so subtle that you don't notice them affecting your life. More importantly, it's an indicator that there is something seriously wrong with your body. Left untreated, over 50% of those diagnosed with pre-diabetes will develop Type 2 diabetes within ten years.

If your doctor has told you that you are one of the more than 16 million Americans who has pre-diabetes, the American Diabetes Association has some very good news for you. In March 2005, the ADA released the results of the multi-year Diabetes Prevention Project. In a study that followed thousands of patients across the nation who had been diagnosed with pre-diabetes, the Diabetes Prevention Project found that patients who lost a 'moderate' amount of weight reduced their risk of developing full-blown diabetes by over 58%. Even more encouraging, many of those patients had managed to reverse their condition, and their blood sugar levels were well within normal ranges.

This was a result that the researchers had not expected. Diabetes (and pre-diabetes) is the result of changes to cells in the pancreas that reduce the amount of insulin that they can produce. Doctors have always believed that those changes are irreversible. Now however, the research seems to suggest that losing weight with a healthy balance of exercise and diet can actually heal those early damages caused by diabetes.

Here's the even better news. Those results were achieved by people who lost 'moderate' amounts of weight - from 5-7% of their total body mass. In other words, if you weigh 200 pounds and have been diagnosed as pre-diabetic, losing just 10-15 pounds can more than halve the risk of developing full-blown diabetes, and may reverse your condition entirely.

Here are some healthy weight loss tips from the American Diabetes Association:

1. Keep your diet balanced. Eat a variety of foods in all food groups, with an emphasis on grains, starches and fresh vegetables and fruit.

2. Learn to eyeball portions. Portion control is far more important than restricting what foods you eat. A 'portion' of raw vegetables may be considerably larger than a portion of the same vegetables cooked. There are some handy reference guides on their web site at www.diabetes.org

3. Add one half hour daily of moderate exercise to your daily routine five days a week. This one single lifestyle change seemed to be the key to both weight loss and the beneficial effects derived from it. It was the single significant difference between the two groups in the study.


The results of the Diabetes Prevention Project only confirm what has been the best advice in dieting circles for years - losing weight with a balanced diet and exercise is the healthiest way there is. For more information on the diet recommended by the American Diabetes Association, visit their web site at www.diabetes.org

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Are You Getting All Of The Nutritional Supplements You Need?

Are you certain that your body is getting all the nutrients it needs? while you're dieting? Chances are that if you're following any restrictive diet plan, you may be missing some important vitamins or minerals. Any diet that heavily emphasizes one food group while completely restricting others is, by nature, lacking in some essential nutrients. Isn't that part of the idea, though? The popular conception of dieting is that when we feed our bodies less calories than it needs, it will begin to take nutrition from the fat that it has stored. While that's true, there's a basic fallacy in thinking that your body can derive all the fuel it needs that way. Part of the problem with that assumption is that there are many nutrients that your body can't store. It simply uses what it needs and excretes the rest. Those nutrients must be consumed daily in one way or another, and if your diet doesn't allow for that, your body will show the effects.

If you're on a diet that severely restricts your intake of any particular food or food group, you may benefit from adding a nutritional supplement to your daily regimen. In fact, many doctors recommend that dieters take, at the very least, a complete, high-quality multivitamin to make up for any deficiencies caused by the restrictions. Other supplementation might be recommended depending on the diet you're following.

Below are some specific suggestions based on particular diets. The suggestions should not be taken as medical advice, nor is there any dosage recommendation. Instead, take it as a suggestion to discuss your diet with a nutritionist or dietician and ask for their advice on appropriateness or dosage.

On ANY Diet:

A full-spectrum multivitamin should be part of your daily routine no matter what you're eating or not eating. It will help even out the ups and downs of your diet, and supply some valuable nutrients that are difficult to get.

Sunshine. It may not come in pill form, but sunshine is one of the more important 'nutritional supplements'. It assists the body in making vitamin D, which is not derived from any food source. While doctors say that as little as 20 minutes of full sun a day can supply your daily requirement of vitamin D, they also caution that it's dependent on climate. If you live north of Philadelphia, you should take a vitamin D supplement to be sure that you get enough.

On a Low-Carb/High Protein Diet:

Antioxidant vitamins that are found in vegetables are a must. Scientists are learning more and more how important it is that our diets contain a full spectrum of vitamins, proteins, minerals and acids. If your diet cuts out most grains and vegetables, you should be replacing the nutrients you miss out on with supplementary vitamin A, C, B (all the B's), E and K. You should also supplement your intake of folic acid, and if you're not getting a significant amount of your protein from fish products, you'll need omega 3 fatty acids found in fish oil, shellfish and flaxseed oil.

Keep in mind that the best diet is one that gives you a balance of nutrients, and that supplements should be exactly that - a supplement to your daily intake of nutrition.


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