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The Diet FItness Diva Newsletter Archives

Entries in weight loss (4)

Thursday
Jul142011

Is the physician supervised HGH diet safe and effective? Would you please list the pros and cons. 

HGH injections are used to treat adults and children who have growth hormone deficiency, for people who are undergoing organ transplants, and for AIDS-related muscle wasting. Healthy adults, including people that want to lose weight, who take HGH put themselves at risk for joint and muscle pain, swelling in the arms and legs, carpel tunnel syndrome, and insulin resistance. In the elderly, these symptoms are more profound. The FDA has not approved HGH for weight loss for a variety of reasons, including the cost which is easily as much as $1,000 per month, potential aggravation of insulin resistance and other side effects, and lack of long-term safety studies. The American Association of Clinical Endocrinologists has stated that it is not recommended that obese patients use HGH.
Using HGH for weight loss, body building, or anti-aging is experimental and controversial. HGH injections are believed to decrease fat storage and increase muscle growth to some extent, but studies have not shown this to be a safe or effective weight loss remedy. Until more research can demonstrate the long-term safety and effectiveness of using HGH for weight loss, it's wise to avoid it.
Unfortunately, there are no magic pills or methods when it comes to losing weight. Using pills or injections won't teach you how to change your behaviors or lifestyle. It provides a crutch. What happens when you stop using the pills or injections?  Healthy weight loss means taking in fewer calories than you burn in physical activity and increasing that physical activity. It requires a change in lifestyle and behavior.

Friday
Jun102011

My daughter has lost a lot of weight since she gave up eating cheese. I need to lose some weight too. Should I give up cheese?

There is nothing wrong with cheese. Cheese is a great source of healthy fat and an excellent source of protein as well, not to mention calcium. Your daughter has lost weight because she gave up calories. She took a regular source of calories in her diet and removed it. Fewer calories means weight loss! It doesn’t really matter what food is given up if you want to lose weight. What matters is not replacing the calories you took out with calories from another source.

What your daughter is doing is concentrating on what she is eating, how much she is eating, when she is eating and why. She is focused. She has chosen to give up a steady source of calories (cheese) and so far it’s working. If she is happy with her weight loss and wants to resume eating cheese, she may have to reassess her diet and may have to cut calories somewhere else. Alternatively she could cut the portion sizes of the foods she eats.

The key to keeping a stable weight is to always be aware of the calories going in to your  body, your activity level and how many calories are going out due to that activity.

Saturday
Dec112010

Hi, I'm 36 years old and I am overweight. I've been taking Adipex, for 4 months. Adipex is a medication that’s an appetite suppressant. I also workout 5 to 7 days a week at the local gym. I usually workout on an elliptical for 60 minutes and I drink a lot of water. I was losing weight. I started resistance training and I haven't lost any weight since. Can someone please offer some suggestions?

I am so glad you are working out and taking charge of your weight issues! I sympathize with the difficulty of losing weight and using an appetite suppressant but I recommend you re-evaluate that need. I personally am concerned by the intake of an appetite suppressant because this is more of a crutch and does not teach you to adjust your food intake. Adipex also has a large list of side effects, so whether you go off the medication or continue with it, please consult your doctor on this medication. It’s pretty likely your doctor will encourage you to go off of Adipex. I recommend that you make that a high priority – break your dependence on this drug.

It is also possible that you need more recovery. You need at least one “easy” day or one “no workout” day. You should not work out 7 days a week – your body needs recovery.

In the process of losing weight, you will encounter periods of stagnation where nothing changes. We often call these “plateaus.”  The way to get off the plateau is to change your routine. One way to do that would be to switch to a different cardio routine such as cycling or running on the treadmill.  Another way is to incorporate sprints at a fast pace for one to two minutes and then resume a steady state speed.  It is very important when you do cardio that you sweat and have to work for breath, otherwise you are not working with enough intensity. Resistance training is great! You will benefit in many ways from it. Resistance training builds up muscles and typically burns fat (as opposed to sugar) as fuel.  As you develop more lean muscle mass, you will burn more calories at rest so don’t stop the resistance training!  Remember, muscle is dense and takes up less volume in your body than fat. Rather than monitor just the scale for your weight, monitor how your clothes fit. Adding muscle mass to your body will slow down your weight loss in absolute numbers but not in volume. Resistance training will actually reduce your overall volume (measurements) even though your weight may not change. I specifically know of one person that did abs and core work, along with cardio, for six months and lost 3 inches from their waist but gained 4 pounds!  Please consider investing in the services of a personal trainer to help you reach your goal and maintain your new lifestyle change.

Monday
Sep132010

I am very serious about losing my weight; I have been exercising 2 times a day and I’m on a 1,000 calorie diet. I want to know what kind of exercises will help me lose the most weight and build muscle tone. I want to lose at least 20 pounds before December and hopefully 35 to 40 lbs total. What’s the best plan or diet for me?

The first thing you need to do is increase your calorie intake! If you're truly eating only 1,000 calories a day, your body will go into a storage mode. This is because your body understands it’s not getting enough food, so it will set off processes to hoard calories and hold onto fat since it thinks you are starving. Your body will also slow down your metabolism because it thinks it is in a fasting state and will want to preserve as much energy as possible. The body has built in defense mechanisms and you are activating them.

The key is to increase your calories carefully with highly nutrient dense food to fuel your body. I would recommend not eating any less than 1,500 calories a day and make sure your protein levels are sufficient. In terms of eating, focus on lean protein sources such as chicken, turkey, fish, eggs, and yogurt. Eat protein with every meal.  You need fibrous carbohydrates mostly from non-starchy vegetables such as broccoli, mushrooms, yellow squash, green peppers and sweet potatoes.  Stick to fruits that are fresh or flash frozen and use them to replace any processed, refined desserts.

In terms of exercise, you will benefit more from a highly intense 1 to 1.5 hour session 4 or 5 days a week rather than two times a day. If you're training twice a day, you will eventually burn out and never want to go to the gym again. In addition you will start to run out of energy for that 2nd workout especially with the way you are currently fueling your body. Go hard for an hour or a little more and then go home and recover for the next day.

Some suggestions for a workout might be to do around 30 minutes of weight training and around 30 minutes of high intensity cardio. Another idea might be to do a full hour of weight training on one day and an hour of cardio on another.  For weight training, try to take every set to positive muscle failure. You need to use enough weight to fatigue by the time you reach no more than 8 reps. In terms of cardio, burn some major calories with high intensity workouts and alternate with steady state workouts. Make sure you give yourself a day or two of recovery so your body has time to repair and you are ready to give your best. Since everyone is a little different, you may want to consult a personal trainer to make sure you follow a routine that best meets your weight loss goals.