Archive for the 'Weight Loss Tips' Category

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Tips on How To Stick To Exercise

January 25, 2007

exerc1.jpgConvincing patients to exercise can be tough… not only does it need discipline and determination but the harder part is how to plan ahead that this patient will stick to the regimen. 

The idea of losing weight can be attractive but doing it is another story. Going through my recent posts on weight loss tips: a simple way to lose weight using the food diary, eating the right food choices and benefits of increasing physical activity…this time I thought it would complete the package by sharing with you some tips on how to stick to a regimen.  It is as important as having a goal and achieving that goal… so that all we need to do is to stay focus to be successful!

  • Make sure it’s a regimen you like doing.  Read, listen to music using your iPod or watch TV while while doing the treadmill.
  • Being with someone else can make the activity more fun and exciting.
  • Dont do the same routine everyday because it can get boring.
  • Check the weather… check the area where you plan to exercise.  Make sure its comfortable and you’re comfortable too…meaning- never exercise right after eating.

Remember…exercise for fun and health. Be focused and determined to make exercise a lifestyle more than just a habit!

Lastly… the American Academy of Family Physicians provided more tips  which I found helpful and simple:

Making exercise a habit

  • Stick to a regular time every day.
  • Sign a contract committing yourself to exercise.
  • Put “exercise appointments” on your calendar.
  • Keep a daily log or diary of your activities.
  • Check your progress. Can you walk a certain distance faster now than when you began? Or is your heart rate slower now?
  • Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
  • Think about joining a health club. The cost gives some people an incentive to exercise regularly.

Exercise For Fun and Health…Stick To It For Life!

Read My Other Related Posts:

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The Food Diary: How It Can Help One Lose Weigth

January 14, 2007

4204617119.jpgObesity and overweight are becoming prevalent and more complicated. To be overweight gets you more complications of developing other illnesses like diabetes, high blood pressure and heart disease.  You’ve seen friends losing weight but then gain back their lost weight because of fad diets which really don’t work.  The basic requirement of maintaining ones weight is determination and discipline in changing ones lifestyle. 

While reading a post on How To Lose Weight, the article points out that just being conscious of what you eat helps.  And basically this is the purpose why we ask for a food diary on any patient who asks for obesity management.  By being more aware of what you eat … you end up avoiding habits that make you unconsciously eat when in fact you’re no longer hungry.  Likewise the diary helps you analyze later on the day… which servings were more than they should be with plenty of calories that you can avoid later on.

Basic Rules To Remember:

Write Everything You Eat:
From a simple gum, to a can of juice to a big piece of pie.  Write everything you eat everytime you nibble and don’t forget to bring your diary anywhere you go.

Be Specific:
Include the extra cup of added sauce when you ate steak… or the 4 french fries you ate while watching TV or the pack of popcorn while watching the movie.

Write The Amount To The Detail:
¼ cup of rice or 1 palm size of meat or a tablespoon of sugar to the exact number of chips

Again it’s not difficult…it’s a matter of doing it. The attitude should NOT be… I can’t lose weight because…BUT rather … I need to lose weight…and therefore how can  I lose weight! 

The Food Diary… Practical, Simple and Easy! Try  Doing It!

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Posted in General Health Tips, Lifestyle Measures, Weight Loss Tips | 2 Comments »

The Benefit of a Low Carb Diet

December 13, 2006

3015962829.jpgThe fight against obesity has been pretty discouraging as no magic pill has been discovered yet that will allow people to eat whatever we like and not gain weight.  It is now known that by losing weight, one reduces the risk of obesity related illnesses like heart disease and diabetes.  The fad of low carb diet has its followers since it can really make one lose weight albeit temporarily….but arguments against low carb diets include its recommendation to increase consumption of high protein sources to include animal products which unfortunately are high in fat.  So Where does Low Carb Diet stand in terms of Health issues?

One study and so far the first study to answer this question was recently published in the New England Journal of Medicine (November 9 issue), that looked at the relationship between low carb diet and the risk of heart disease.  

The good news is …There is an association between low-carb diets and low heart disease risk!

  • The low risk is based on a high protein diet from vegetable sources and not animal products. 
  • The types and not the total amount of fat or carbohydrate have an appreciable relationship with risk of CHD.
  • Vegetable fat was associated a lower risk of risk of CHD, whereas higher dietary glycemic load typical of a high-carb diet–was strongly associated with increased heart disease risk.

The study further noted that… “when vegetable sources of fat and protein were chosen instead of animal sources, the low-carbohydrate-diet was associated with a 30% lower risk of CHD.”

So… remember… if you embrace the Low Carb Diet….

The quality of fat and carbohydrate is more important than quantity!

Posted in General Health Tips, Medical News Bits, Nutrition Health Tips, Weight Loss Tips | 2 Comments »

A Tip To Stay Trim

November 21, 2006

11502699.jpgDue to work overload, we simply put off the time to eat.  We always feel obliged to finish our work until such time we don’t realize that it’s past 2 in the afternoon and you start feeling jittery… simply because you’re hungry.  Once that happens…the urge to eat is so compelling that you tend to think of whatever simple flavor and fat rich food you can grab… probably the yummy fried chicken or the delicious cheese burger.

Shy away from that practice of indulging late lunch or dinner.  If you can find the time, eat small portion snacks in between meals.  Try to stay away from simple carbohydrates and eating plenty of fiber as this tip has been shown in one Danish study published in October in American Journal Of Clinical Nutrition to help women avoid packing on pounds as they get older.

When doctors talk of glycemic index- it actually a measure of how quickly a food causes blood sugar to rise.  Subsequently an rapid increase in blood sugar stimulates your pancreas to produce insulin which in turn can shut down the fat burning machine of the body.  High GI foods also make you feel hungry faster thus the craving for more food is always a turn off! 

Examples of foods with high glycemic index which we recommend one to avoid includes: refined sugars and simple starches, like candy and white bread.  Low glycemic index foods include those with greater fiber content, such as vegetables and whole grains.

In our busy practice, we just dont find the time to look for what is healthy once we’re hungry.  So let me share with you one practical solution to the busy people out there trying to stay fit is to grab this low calorie low glycemic index snack cereal bar which I recommend to all my diabetics trying to lose weight.  You can put it inside your pouch or carry it with you when you’re on the road.  It was developed by Nestle for several years to come up with a healthy alternative to snacking called Nutren Balance.  It’s a low calorie cereal bar and oatmeal based so you don’t feel hungry fast.  You can also use it for meal replacement.  I usually tell my patients to grab for one anytime they feel hungry.

I am not advertising this product for a fee but am just sharing what I know works well with my patients to my readers.  Hope this will work for you too.

Stay Trim…Stay Healthy!

Posted in General Health Tips, Lifestyle Measures, Personal Thoughts, Weight Loss Tips | 2 Comments »

How To Keep Your Weight Off

October 14, 2006

imagesaq2.jpgYou have seen a lot of your friends who successfully lost weight but then the next time you meet them, they’ve gained back their weight! The so called yo-yo phenomenon is known to the medical field.  It is often said that losing excess weight is often easier than keeping it off.

One new study published in the New England Journal of Medicine October issue is very relevant to those who are trying to keep their lost weight off!  This study shows that “stepping on a scale every day, and adjusting eating and exercise habits accordingly, can go a long way in helping dieters maintain a weight loss.”

Word of Caution: Just because you’re stepping on the weighing scale, you expect not to regain your weight is wrong… you have to use whatever information on the scale to either do extra careful with food intake or increase physical activity.  The author advised that “ Paying attention to weight — and taking quick action if it creeps up — seems to be the secret to success.” 

The techniques that were provided to the participants that  prevented weight regain included:

  1. advice to eat breakfast,
  2. get an hour of physical activity each day and
  3. weigh themselves daily.

It is important to note that the women who stepped on the scale each day were 82 percent less likely to regain lost weight compared to those who did not weigh themselves daily.  But if no information is derived from weighing yourself and no changes were done in the diet or exercise, daily weighing had little impact on the amount of weight regained.

Thus…. use the information from the scale to make constructive changes in your eating and exercise habits to ensure that you prevent weight regain!

Step on That Scale and Learn From It!

Read My Other Related Posts:

Posted in Weight Loss Tips | 3 Comments »

Want to Lose Weight or Stay Slim?…Go Vegetarian!

August 31, 2006

imagesthm.jpgWe are always taught that vegetables are good for the body. But eating vegetables should be learned from the time we learn how to eat! The problem comes with parents who don’t like vegetables and therefore don’t teach kids to eat them.

With the rising trend of obesity, we try to resort to anything that will give us a quick fix to this problem BUT the truth is… there will never be a quick fix. With the theory behind the Vegetarian Diet…it is really a healthy option and one alternative I’ll recommend to everyone who wants to lose weight!

So what do we know of eating vegetables and weight loss?

A study conducted by Cancer Reasearch UK from the EPIC Project looked at dietary habits of around 22,000 subjects and studied them over a 5 year period.

The findings are interesting:

People who ate meat and continued doing so in the next 5 years gained more weight than those who switched to becoming vegetarians. The meat eaters gained around 2 kilos while the vegetarians gained only 0.5 kilos.

As I’ve mentioned in my previous post on High Protein Diet regarding protein sources, protein from vegetables definitely has lesser fat and calorie content than protein coming from a meat source.  It is therefore understandable as to why a diet fully on vegetables will have its advantages!

  • The high fiber content of vegetables make you feel fuller faster and therefore you eat lesser quantities of food and lose weight.
  • The fat and calorie content is lesser and therefore you don’t gain weight and stay slim!

So there you go guys, eat all the greens you like and you’ll never go wrong!

Stay Slim…Go For Veggies!

Posted in Lifestyle Measures, Nutrition Health Tips, Weight Loss Tips | 7 Comments »

High Fiber Diet: Any Benefits?

August 28, 2006

imagesfghy.jpgJust talked with a patient regarding her weight and her risk for diabetes and other diseases related to being overweight. Her relative apparently just died of colon cancer. That’s when our focus of discussion shifted to dietary habits and how high fiber diet can help prevent diseases that are now so commonly affecting the health system.

We know that high fiber diet has benefits including preventing constipation, improve bowel function, lowering ones risk to develop diabetes and of course help obesity by decreasing our urge to eat and therefore alleviate hunger. In a recent article published in Nature Clinical Practice Endocrinology, a low fiber diet has been shown to result in rising trend of obesity among children. Likewise, a low fiber diet has also been shown to increase ones risk to cancer especially colon cancer however some studies published in New England of Medicine have not shown beneficial effects of high fiber diet in reducing risk of colon adenomas and cancer.

In the study published in the New England Journal of Medicine, researchers from Southwestern University looked at a very high fiber diet in relation to blood glucose and cholesterol… 2 very important risk factors for heart disease. The 50 gm fiber content in the study was twice the recommended daily intake for fiber by the American Diabetes Assc which is around 25 gms. 

The Results:

A high fiber diet resulted in a decrease of blood glucose by 10%; it likewise decreased the insulin levels and the cholesterol levels as well.

Clinical Implication:

By lowering ones blood glucose and cholesterol, aside from its benefits in weight loss …a high fiber diet can therefore result in reducing ones risk for diabetic complications including heart disease and stroke.

Examples of Fiber that we can incorporate in the diet:

  • Insoluble fiber like wheat bran, nuts and vegetables like okra
  • Soluble fiber like oats, peas, apples, citrus fruits, carrots, psyllium, papaya, grapefruit, cantaloupe

Here’s To A High Fiber Diet for a Healthier You!

Related Articles:

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Diet Tips From The Stars

August 21, 2006

imagessder.jpgOne very interesting blog I’ve read on health and diet is titled Health, Fitness and Dieting Tips that has excellent articles on proper nutrition and dieting tips.

One article that I find interesting which will please my women readers are the dietary habits of the stars namely Oprah Winfrey, the Friends star Jennifer Aniston and supermodels like Christy Brinkley.

What I noticed is that they don’t resort to fad diets but rather they have routine dietary habits that are considered safe and healthy that incorporates an exercise regimen.  They stick to their diet and again The Key To Succesful Weight Loss, is the adherence to the diet and not the specific diet that makes one lose weight!

In short to keep ones weight down is simple… follow a diet… stick to it based on the following principles:

1. Eat the right food in its right amount.  I always recommend the following proportions:40% of calories from fat ( < 10% from saturated fat, 10% polyunsaturated and 20% monounsaturated); 20% from protein and 40% from low glycemic carbohydrates. Talk with your dietician regarding this distribution.

2. Avoid Junk Foods and

3. Exercise : find the activities that you like that will burn calories.

Just look at the stars… if you believe you deserve to have the same bodies as they have then follow their rules in dieting.

Follow the 3 Rules to Weight Loss!

Related Articles:

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A Vaccine For OBESITY…A Reality?

August 19, 2006

imagesrm1.jpgWe have vaccines for infections like flu and pneumonia… now comes a vaccine for obesity?  This would really be interesting.

As we are facing a tremendous increase in the prevalence of obesity, we are likewise faced with the burden of treating the diseases that come with it! Wouldn’t it be ideal to have a vaccine solely to prevent our kids to be obese?

Published in the August 2006 issue of the Proceedings of the National Academy of Sciences is one interesting study which really caught my attention. This involved giving mice a vaccine against the effects of a protein called Ghrelin – a protein closely associated with weight gain! The study involved the mice to eat as much as they want. 

The FINDINGS: 

The mice that were given the vaccine gained 1/2 that of the group without the vaccine suggesting that the vaccine prevented the weight gain!

Clinical Human Implication of the Study:

This vaccine will definitely help in PREVENTING Obesity in those who are not obese yet and those at risk due to genetic makeup and family history… rather than as a Treatment of Obesity!

So… While awaiting research to come up with miracle drugs to treat obesity and before this vaccine becomes a reality…

Prevention Is Still The Best Option!

Posted in The Truths on Obesity, Weight Loss Tips | 2 Comments »

Heavier Toys For Your Kids…

August 9, 2006

imagessdth1.jpgAs the world gets bigger problems with obesity… any intervention that works is really a welcome news. The blog Diabetes Notes  had a post of a recent study done in Indiana State University looking at the effects of heavier toys among children especially on their weight. 

The study showed …

…children playing with heavier toys burned

more calories and had higher heart rates… 

This is an interesting study because playing is part of growing up for these kids and if playing with heavier toys can in a way help them lose weight… the better! 

It is however advised that increasing activities is already a proven method of both losing and maintaining weight and therefore it is recommended to encourage our kids to be more active with outdoor activities than allowing them free time to spend indoors with their computers.

My Grade 1 kid is into soccer for 1 hour after school three times a week.  He’s enjoying it very much that we dont need to push him to do it. He has Taekwando every Saturday and he’s now a yellow belter and he refuses to stop! Then on sundays, a trainer comes to the house for an hour of swimming lesson.  All these activities are not forced BUT are liked by him because basically he’s just playing!

Any Little Help For Our Kids

Can Do A Long Way! 

Posted in Exercise and Activity Tips, Lifestyle Measures, Weight Loss Tips | 2 Comments »

Are Artificial Sweeteners Safe?

August 2, 2006

2383658624.jpg This fact sheet on sugar substitutes was recently published in the US FDA July issue titled: No Calories…Sweet!

In a recent survey done among users of sugar substitute, the primary reasons for using these products is “to stay in overall better health” in 73% of the respondents and “to eat or drink healthier foods and beverages” in 68% of those surveyed.

There are so far five FDA-approved sugar substitutes namely aspartame, acesulfame K, neotame, saccharin and sucralose. As stated clearly, the FDA notes that “For each of the approved sweeteners, the typical amount used by U.S. consumers is well within designated ‘acceptable daily intake levels (ADI),’ or levels that can be consumed safely every day over a lifetime.“

Furthermore the FDA further emphasized the benefits of using these products: “Artificial sweeteners can help consumers cut down on calories and control weight, help to manage chronic conditions such as diabetes, and potentially prevent cavities.” 

Likewise, as an endocrinologist, I usually recommend to my patients to control calories with sugar-free and light foods and beverages, with exercise, as very effective ways to help them control or lose weight without necessarily feeling deprived!

Lastly, in terms of safety issue: both the US FDA and the European Food Safety Authority have come up with the same conclusion: Aspartame is safe until proven otherwise by scientific data. 

No Calories…Really Sweet!

Posted in General Health Tips, Medical News Bits, Nutrition Health Tips, The Diabetes Facts, Weight Loss Tips | 7 Comments »

Check Your Numbers: Are You Obese?

August 2, 2006

2459156720.jpg We’ve been talking about the risks of obesity.  We know the prevalence is increasing worldwide.  We know the reasons… But Are We Obese?

Body Mass Index is one simple way to determine if you’re overweight or already obese.  It can be calculated as follows: Weight in Kg divided by your Height in centimeters times 2. Try computing your BMI and see where you belong.

The following are the different levels of BMI in adult Asian Population based on the International Obesity Task Force for the Asia Pacific with the Waist Circumference and the corresponding Risk for Co Morbidities like Hypertension, Diabetes and Heart Disease:

                                                               Waist Circumference

                                                  < 35 inches ( men)             > 35 inches

                                                  < 31 inches ( women)        > 31 inches

Underweight  :        < 18.5                  Low                             Average

Normal Range :        >18.5 to 22.9       Average                        Increased

Overweight   :         >23 to 24.9          Increased                      Moderate

Obese I         :           25 to 29.9         Moderate                      Severe

Obese II        :          > 30                   Severe                         Very Severe

Once you know where you belong… you know what to do! Remember, the risk to develop the diseases associated with lifestyle due to bad habits is closely related to how heavy you are.  And the risk to develop obesity and its associated co-morbidities can be reversed if we act now thru lifestyle changes to include proper food choices and constant daily activites.

Know The Numbers Then Do

Something About It!

Posted in General Health Tips, Medical News Bits, The Truths on Obesity, Weight Loss Tips | 2 Comments »

Factors That Affect The Willingness To Exercise

August 2, 2006

exerc.jpg The BIG E for exercise… you may like to do it but majority resort to too many excuses NOT to do IT!  One recent study caught my attention which looked at the MINDset and the patient’s willingness to exercise and to determine what factors affect this decision.

This study was conducted by the Harvard researchers and their analysis showed that among the 274 middle aged adults at risk of developing diabetes… those who were thinner and more confident in their ability to be active with lower stress and anxiety levels and depression were the ones more likely to exercise. 

The study is very important in the sense that coping mechanisms to stress and the determination of any depression should be addressed by the health care professionals as these may be factors that may help patients lead active lives.

Beat The Stress…Let’s Exercise!

Posted in Exercise and Activity Tips, Lifestyle Measures, Weight Loss Tips | 3 Comments »

A Trick For Children To Lose Weight

August 2, 2006

 It’s been alarming that childhood obesity is getting to be an epidemic.  We all know why… urban sedentary lifestyle, computer games, lack of supervision and the advent of less nutritious high fat foods. But what needs to be done to combat this disease is education but most times children don’t just get the message. They find it too abstract to understand that they will become diabetics…or  hypertensives… in the future if they don’t lose weight!

An innovative approach now in the US is being done at The Learning Channel. This information was sourced from the Endocrine Today publication.

The series, Honey We’re Killing the Kids, uses state-of-the-art computer imaging intended for the parents to show them and the kids how they will look like at the age of 40 if they don’t start making diet and lifestyle changes now. The digital images are developed based on the information obtained from the parents with regard to the children’s diet, exercise habits and family medical history.

It is now known that the view of the future among these obese children is not healthy with an estimated 60 to 80% of these overweight children  becoming overweight adults, with many of the accompanying medical complications.

Here’s a graphic representation of the digital image made:

This is how the child will look like at age 40 if he continues his eating habits and sedentary lifestyle.

The show only started September of 2005 and it has so far been a hit. I am not sure when this will show in our country but definitely this is a remarkable way to educate our children because indeed ” a picture is worth a thousand words.”

Teach Your Kids A Healthy

Lifestyle…They Deserve It !

___________________________

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Posted in General Health Tips, Lifestyle Measures, Medical News Bits, The Truths on Obesity, Weight Loss Tips | 4 Comments »

Activities That Burn Calories

August 2, 2006

imagese.jpg We’ve been talking about lifestyle changes including dietary intervention and physical activity as a means to combat obesity, diabetes and other chronic diseases. But what are the activities that we can do that still burn calories without necessarily turning to exercise. We get a lot of excuses like “too busy and too little time” to go to a gym.

Here’s a short compilation of the usual activities that we can do and the estimated equivalent calories burned per hour for your guidance:

Cleaning the House                200 to 250 calories

Gardening                             300 calories

Sweeping the floor                 250 calories

Child Care                             180 to 200 calories

Cooking/Food Preparation       150 calories

Driving                                  110 calories

Office Work                            140 calories

Standing                                100 calories

Simple Exercises:

Aerobics                                 350 calories

Badminton, social                    300 calories

Golf                                        240 calories

Walking, brisk                          400 calories

Running                                  400 to 500 calories

Swimming laps                          600 calories

Different activities whether done at home or outside the house result in calories being burned. There should therefore be no excuse that one is unable to do physical activity be at work or in the house because… while doing office computer work, you can stand up and walk to accumulate more calories burned per hour!

Indulge yourself or your kids with activities that will entail more calories being burned as a way of improving the overall health risk profile. 

Remember…Walking is FREE! So start moving!

Simple Measures Can Result in

BIG GAINS

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Weight Loss Tips | 7 Comments »

The Importance Of Eating Breakfast

August 2, 2006

imagesfg.jpg Being in a hurry or too little time are not excuses for skipping breakfast. You may have heard people say… Am not sure why am gaining weight when I only eat 2 x a day…or I just don’t feel hungry early in the morning.

Breakfast as the word implies means breaking a fast. Your metabolic rate drops overnight because of fasting.  So when you skip this morning meal, and eat a hearty lunch, majority of the calories taken in are stored as fat since your metabolism cant cope up with the sudden load of calories.  Likewise you tend to feel so hungry for lunch that your decision making in terms of proper food choices is impaired. So lunch servings are mainly high fat less nutritous meal choices that can be harmful in the long run.

In a recent American Heart Association Convention on Cardiovascular Disease Epidimeology, it was assessed that the risk of breakfast eaters was 35% to 40% LOWER to develop obesity and metabolic syndrome ( diabetes, hypertension and high cholesterol) than non breakfast eaters.

The ones who ate whole grain with at least 2 gms of fiber noted on the food label benefited the most.

Likewise breakfast for kids is very important.  The American Dietetic Association states that children who eat breakfast have better concentration, problem solving skills and hand-eye coordination.  As a result they are more alert, creative and less likely to miss school.

Good examples of a healthy breakfast that I recommend include : a bowl of oatmeal with a fruit or a whole grain cereal, skim milk and a fruit or whole grain sandwich with peanut butter.

Remember…if you want to lose weight or have a family history of diabetes, high blood pressure and high cholesterol….

Eat a Hearty Breakfast For A

Healthier You!

Posted in General Health Tips, Healthy Practice Tips, Nutrition Health Tips, Weight Loss Tips | 16 Comments »

The KEY To A Successful Weight Loss

August 2, 2006

imagese1.jpg A recent article published in Journal of American Medical Association showed that adherence to diet and not the specific diet is the most important determinant of weight loss and reduction on cardiovascular risk.

Whether you are following the Atkins Diet or the South Beach Diet or the other fad diets like: Ornish, Zone or the Weight Watchers… the amount of weight loss was essentially the same after 1 year.   What was noted was that most participants did not continue to follow their diets within 1 year resulting in only modest weight loss.  But those who continue to follow their diet had the greatest weight loss. The study also proved that Low Carb Diets are NO BETTER than any other diets in terms of weight loss.

The study concludes that to improve patient acceptance to a certain dietary manipulation… it should be matched to the individual’s lifestyle, food preference and disease risk profile like if he’s a diabetic, or has a family history of heart disease.

 

It is therefore advised that physicians managing obese individuals should teach these patients that before starting on a FAD Diet…Consider…if it Suits You! Or if it’s a diet that you can continue for the rest of your life!

Remember… To be successful in adhering to a Diet…consider that The Quality and Quantity of the Diet are Important!

The Key to A Successful Weight Loss Diet is …

A Diet You Can Adhere To For

The Rest Of Your Life!

Posted in General Health Tips, Lifestyle Measures, Weight Loss Tips | 7 Comments »

The Risks Of Sudden Weight Loss

August 2, 2006

2344790148.jpg Obesity is now considered a risk factor for developing gallstones.  But studies have shown that the wrong way of dieting can further increase ones risk to develop this disease. 

According to the National Institutes of Health in its latest bulletin:

“Weight-loss dieting increases the risk of developing gallstones. People who lose a large amount of weight quickly are at greater risk than those who lose weight more slowly. Rapid weight loss may also cause silent gallstones to become symptomatic. Studies have shown that people who lose more than 3 lbs per week may have a greater risk of developing gallstones than those who lose weight at slower rates.”

A rapid weight loss results in rapid weight re-gain.  Obesity is a lifestyle disease and therefore a change in “couch-potato” lifestyle is the sure way to winning our fight against obesity.

My recommendation: Slow Gradual weight loss and aim for at least 1 pound per week… It’s the most healthy way to lose weight!

Remember…theres’ no shortcut to weight loss…

It’s the Discipline That Counts!

Posted in Lifestyle Measures, Weight Loss Tips | 3 Comments »

Practical Tips to Weight Loss Thru Activity

August 1, 2006

478158485.jpgWe all know the benefits of weight loss. We all know the benefits of physical activity. If you move to be healthy… it’s generally a package deal. In a way… you lose weight and as a result… you prevent diseases like diabetes or heart disease from developing and therefore you gain health.

A recent Mayo Clinic study showed that even fidgety movements like toe tapping, moving around your office or frequent change in posture can result in calorie burn of up to 350 calories per day.This may translate to losing less than a pound per week! Definitely NO SWEAT!

Here are some practical tips that you can do without going to a gym:

  • Walk the stairs if you can and if you must! When I make rounds at Cebu Doctors’…you don’t see me use the elevator at all!
  • Play with your children instead of watching them play. Join the fun to a healthier you.
  • I usually do household chores myself like fixing the lamp, cleaning the pool and fixing my room after playing with the kids.
  • After dinner, one way of bonding with the family is to walk around the subdivision.

If you are overweight, to lessen the burden to your knees- do swimming otherwise a stationary bike will do while watching TV.

2107890185.jpgYou will realize that all those activities require walking… it’s one easy activity to do because we do it daily. To help you keep track on your walking during the day…I recommend using a pedometer that you can easily carry and hook in your belt, and if you want to lose weight. This is equivalent to walking 1 hour per day. Walking even just 2000 steps per day equivalent to 1 mile has been shown to reduce death rate most likely from preventing illnesses and being fit. Just remember though to wear proper walking shoes if you embark on a regular walking regimen.

So Start Moving to a Healthier You!

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How Much Walking Can Prevent Weight Gain?

August 1, 2006

2533140067.jpgFrom the Diabetes in Control, Medical Issue published May 10, 2006 comes an alarming statistics and intriguing recommendation…

It is now estimated that approximately one-third of all children in the United States are either overweight or dangerously close to becoming so.  Erroneous Lifestyle and Habits have been shown to be the culprits. 

The Good News Is….

Walking 2000 more steps a day and reducing your calories by 100 calories per day can prevent weight gain for overweight children. The study results proves that this approach… simple, easy to do and free… can help counter the World’s Obesity Crisis.

As parents…let’s

 Take Charge and Counter This Epidemic of Obesity

Posted in Exercise and Activity Tips, General Health Tips, Medical News Bits, Weight Loss Tips | Leave a Comment »

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