Being a doctor and
working with people for over 20 years, trying to help them get healthy has
given me a different perspective on obesity. I think I have heard
every excuse in the book. Because of this, I no longer tell people what they
want to hear, but rather I tell them the truth.
The truth begins by
finding out the reason for overeating. Your own personal reason may be
different than that of anyone else. In dealing with obesity it is important to
understand why you are overweight. If you don't deal with this issue, you will
not be successful in your efforts to lose weight.
In one case, a woman
came in to see me saying she wanted to get off of her diabetes medications
because they took away all of her energy. I explained that since she weighed
over 250 pounds the fat would prevent her from achieving her goal and we would
have to deal with that. She came in faithfully every two weeks for over a year,
but didn't lose a single pound. She said she was doing everything I suggested,
but it just wasn't working. Finally, in frustration I dropped my head into my
hands and questioned, more to myself, "Why aren't you losing weight?"
She timidly answered, "Because I don't want to." I looked up, amazed,
"Why not?" She went on to explain that she had seen a man on TV who
had lost a hundred pounds and they showed his skin hanging down from his arms,
legs, and abdomen. "I don't want to look like that!" she blurted out
in tears.
Another woman who
wasn't losing weight on a supposed 500 calorie per day diet offered that she
kept the fat on to keep people away. "I don't want to get close to people
and risk getting hurt, and the fat is a very effective way to keep my
distance." This included her family and friends. She was sabotaging her
own efforts on multiple diets over years because of her emotional fears.
Over the years I have
collected some of the most common myths that obese people believe that prevent
them from getting healthy. Many of them are actually touted in the media, and
even by doctors!
1. Exercise can make
you skinny.
This is a huge one.
If it were true, then Sumo wrestlers would be thin. They exercise all day,
every day, and are able to maintain over a hundred pounds of fat because they
eat over six thousand calories per day. They eat their big meal at night to and
maintain their weight. Many believe they can eat what they want and just
exercise more to "burn up the calories" and prevent weight gain. We
were told that a calorie is a calorie and
(calories in) -
(calories out) = (stable weight)
Not true! If you
don't curb your intake, exercise can actually make you more efficient and
cause more fat deposition. Don't get me wrong, exercise is important
for maintaining health and strength, but just don't believe the myth that you
can lose fat by exercising.
2. Eating less fat
causes weight loss.
Another common myth
is that low-fat diets cause weight loss. This idea was started over thirty
years ago, allowing for an experiment on the whole society. As people eat less
fat, they eat more carbohydrates. In fact, since the 1970's sugar consumption
has gone up dramatically from about 30 pounds per person per year, to now, the
average American eats his weight in sugar every year! This has caused an
epidemic of obesity, as well as diabetes. Over 60% of the population is
overweight, and about one fifth of the entire population is either diabetic or
pre-diabetic! Low-fat diets don't lower body fat.
3. Low thyroid causes
weight gain.
I am amazed by the
sheer number of people who still believe that they are overweight because of a
"thyroid problem." Clinics in the 1980's for weight loss that gave
people high-doses of thyroid hormone were surprisingly unsuccessful. Multiple
studies on the effects of thyroid on weight have failed to find a connection -
and yet the myth persists. There are many medical doctors and other
practitioners that perpetuate this myth, telling people, "It's not your
fault, it's your thyroid." They are then given thyroid hormones to take,
but don't lose weight.
4. Don't look at the
scale!
When people refuse to
allow my office staff to weigh them, I know there is a deeper problem. These
are the people who don't want to look at where they are to know where they want
to be. They feel they will get discouraged if they find out they are not losing
weight, if their efforts are in vain. Not looking at the scale when you are
trying to lose weight is like getting on to the plane and hearing the pilot
say, "We're not sure where we're going, and our fuel gauge isn't working
so we'll just see what happens." I don't know about you, but I'd get right
off of that plane! I find the real reason people don't want to know how much they
weigh is because they know they aren't doing what they feel they need to do and
don't want a reminder. In order to determine if your efforts are working you
must have a way of measuring progress. Weight is not the best measurement of
health, but it is a good indicator of improvement. If you are serious about
getting healthy, it is a good idea to weigh yourself every day and write it
down.
5. Diet pills help
you lose weight.
Last week I had a
woman in my office who was taking diet pills over ten years ago, which caused
memory, focus and weight problems. She is still feeling the effects of brain
dysfunction, as well as obesity because of that. "The pills worked to keep
the weight off." She told me, "but I would rather be fat than have
all these problems with my brain!" I have many come in asking for diet
pills, but all of the studies done on diet pills show a short-term loss of
weight with a long-term gain. Moreover, they cause brain dysfunction. Why are
they still used? Because of public demand. People are trying to appear to be
healthy with drugs that are actually harming their health. Believe me, diet
pills, whether over-the-counter or prescription are not the answer to being
overweight.
6. Dieting is the
solution to an obesity problem.
In the 1880's Mark
Twain quipped, "Quitting smoking is easy, I've done it a thousand
times!" I have many people who have tried "a thousand"
diets with only short-term weight loss. The number of diet books could be
stacked from here to the moon, and there are several more that come out every
week. Dieting has been a national obsession for almost a hundred years!
Ironically, over this time people have become fatter and fatter. Getting off of
the "diet treadmill" means making permanent lifestyle changes instead
of temporary ones. Instead of "being on a diet" you may need to make
rules to live by for the rest of your life. These rules should include eating
whole foods, avoiding processed foods, eating more in the morning and less at
night, limiting snacks, and drinking only water. All of this will be modified
according to your taste and lifestyle.
7. Thin people have
more willpower.
Most people who
remain thin make a decision to do so. Yes, it requires a change, as does every
gain in life, but a little knowledge is very helpful. Start researching what it
means to be healthy and have a healthy body. Life is about sacrifice, and we
have to choose every day to sacrifice either our health or our taste, we can't
have both. This isn't just in the area of food, it's a part of everybody's
life. I find this issue with tobacco, drugs, alcohol, sex, money, stress, and
every possible desire that human beings have. Not everyone is so tied to their
taste buds that they gain weight, just like not everyone likes to smoke tobacco
or drink coffee.
If you feel that you
need willpower, then you have an addiction. The only way to overcome an
addiction is with the help of God. Multiple studies have proven that any other
way is temporary, at best. In these cases, prayer is an essential part of any
weight loss program.
8. Fasting is bad for
you.
The single healthiest
thing anyone can do, especially if they are overweight, is fasting. Multiple
studies on every species of animals, including worms, spiders, and yeast, cats,
rats and monkeys, have shown a longer and healthier life in those who fast.
Monkeys who fast every other day live longer healthier lives than their
counterparts who are fed daily. There is no nutrient, food, pill, or juice that
can boast the invigorating power of fasting. For weight loss the benefits are tremendous.
The weight comes off - about a pound per day - the hunger and cravings
disappear, the stomach shrinks, the digestive system is more effective, and the
weight doesn't come back easily. Fasting is the "reset button" for
your metabolism.
One man in Scotland
who weighed over 470 pounds went to his doctor and said he wanted to weigh 180
pounds. The doctor said, "Quit eating," so the man did. He started
drinking only water and taking a vitamin and electrolyte (salt, potassium,
minerals) pill. After a year and 18 days without food he weighed 180 pounds. He
began eating sensibly, and nine years later he still weighed 180 pounds.
You can start with
just one day of drinking only water. Sometimes it takes as long as a week to
begin your fat-burning metabolism. Be careful of hypoglycemia, or low blood
sugar. You may want to have some raw almonds carrots handy in case you get
headaches, weakness, or cold sweats. There are many good books on fasting. I
would recommend getting information if you don't have any experience with this
most healthy dietary change.
9.
High-nutrient-and-low-calorie foods are expensive!
Of course,
ounce-for-ounce you will find that organic foods cost more than those smothered
in pesticides, and prepared foods seem to cost less than their unadulterated
counterparts, but this isn't the whole picture. Eating smaller amounts of
grass-fed meat, or wild-caught fish maybe twice per week, and having organic
fruit and vegetables instead of packaged snacks is actually less
expensive.
People who are eating nutritious foods don't eat when they
aren't hungry, whereas snack foods are eaten for taste and hunger doesn't
matter. That's why people get fat on snack foods. Moreover, preparing the food
in your home will save lots of money over going to restaurants. The average
American eats in a restaurant five times per week. This is significantly more
expensive than bringing food from home - and it's more nutritious.
10. You can eat
anything you want and still lose weight.
People are often told
they can have their cake and eat it too! After trying this for many years one
would think that people would catch on to this scam. These are telling people
what they want to hear. This is the big lie of lies in human metabolism. The
fact is, without sacrificing food there is no way to be healthy. Mostly, we
just have to change our thinking to begin eating for nourishment instead of for
taste. Over time, nourishing foods become tastier, and the engineered foods
become nauseating.
"I
eat hardly anything and I still gain weight." A
young, overweight woman explains in tears. She had written down her diet for
the past couple of weeks - everything - and could verify that she was eating
about 1200 Calories per day (the average is almost 3000) of whole foods, and
was indeed gaining weight. From the diet record, however, we found that she was
eating a lot of fruit, and having a metabolism sensitive to sugar, this made
her gain weight. We took out the fruit between meals and substituted nuts,
celery, and cucumber, and she started losing weight for the first time since
she hit puberty! But, it required the sacrifice of all sweet things, including
healthy and natural sugars like fruit.
Another of my
patients came in looking for a diet pill. I explained the risks and benefits
and she said, "That's not worth it! What can I do instead?" I told
her the myths above, and then explained the principles of maintaining a healthy
body. Several months later, she came back and I didn't even recognize her
because she had a nice figure! I asked her how she did it, and she said,
"I just did what you said. I decided that if there was no easy way out, I
would just have to change my diet."
The 10 real rules of
weight loss are simple, and everyone knows them:
1. It's all about the
food! Don't eat processed foods, especially those with chemical additives:
colors, flavors, sweeteners, or preservatives.
2. Only eat whole
foods, especially lots of green vegetables.
3. Eat small
portions.
4. Fast one day per
month.
5. Limit sugar in all
forms. This includes "natural" sugars like fruit and juices.
6. Drink only pure
water.
7. Eat as much raw,
fresh, organic food as possible.
8. Buy grass-fed,
free-range meat and dairy and eat it sparingly.
9. Avoid restaurants.
10. Use lots of
spices
These principles will put you on the right path to
health, bur true health is so much more than reading one article! Sometimes
it's nice to have someone to talk to.
