Читать книгу Weight Loss Tailored for Women - Ohan Karatoprak MD - Страница 6

Obesity (or excess body fat) is increasing instead of decreasing in spite of all the diet books, weight loss centers and efforts of health professionals. According to my experience as a doctor and also reported from independent diet reviews published in the medical journals, these popular diets are low calorie diets, where people may lose “weight” in the beginning, but eventually they regain the weight that they lost, and can be worse off than when they started

WHAT IS OBESITY? Obesity for women is when body fat is more than 30% to total body weight. Obesity is excess body fat, regardless of your body weight. So body weight alone is not always enough to know if you are obese or not. You can have normal body weight and be obese. Or you can have excess body weight and be obese.

Those popular one-size-fits-all, low calorie diets can cause metabolic damage caused from improper low calorie nutrition plans, and can be deficient in essential nutrients. Low calorie dieting may result in undesirable weight loss which includes reducing precious lean body mass (muscle, bones), and can reduce your body’s calorie burning rate. At the same time low calorie dieting can cause hormonal imbalances and make your body prone to storing more body fat in the long run.

Obesity = Excess Body Fat

Obesity is a condition of having excess body fat, and starts for some people at just having several pounds of excess body fat, not just hundreds of pounds. In fact, most of my patients who find out they are obese (with their waist circumference measurement) usually are very surprised when they have normal body weight using the body mass index chart.

By medical definition, obesity is excess body fat, not necessarily excess body weight. Women who have body fat more than 30% of their total body weight are obese, and men who have body fat more than 25% of their total body weight are obese. This includes many more people than you may be thinking, because it is common to think of obesity as being hundreds of pounds with excess body fat. This is actually an extreme case of obesity, which is called morbid obesity.

Did you know that you can have normal body weight and be obese?

On the other hand, you can be overweight and not be obese.

Excess body fat, not body w eight is the important factor. This is one reason why all the weight loss approaches that ask you just what your body weight is, and how much weight you want to lose are doing it wrong. As you will learn when you go through your Body-Profile Type evaluation, the first step is to determine your Body-Fat Type. This goes a vital step beyond just looking at BMI. For example, using the standard height and weight charts a person can be normal weight, but obese if they have excess body fat, and less lean body mass (muscle, bones and internal organs). On the other hand a person can be overweight, but not obese, by having excess muscle mass, with normal body fat mass.

Why You Don’t Want To Be Obese?

Because obesity increases your risk of developing chronic diseases like, heart disease, type-2 diabetes, high blood pressure and some cancers.

Are There Different Types Of Body Fats?

Yes essentially there are three types of fats in the body:

•Subcutaneous Body Fat (fat under the skin, breast, buttocks. This type of fat does not increase disease risk);

•Visceral Body Fat (fat around the abdomen inside the body invading or surrounding our internal organs, such as liver, kidney and heart. This type of fat increases the risk of developing chronic diseases like heart disease, type-2 diabetes, high blood pressure and caner.) ;

•Brown Body Fat (fat inside the body, but not effecting the internal organs, and it is involved in burning 10% of the body’s calories per day (called thermogenesis).

•

When you measure your waist circumference you are getting information about your visceral body fat.

Making the One-Size-Fits-All Low Calorie Weight Loss Diets Obsolete

The one-size-fits-all popular weight loss diet approaches just seem not to be working for most people, based on my experience working with thousands of patients and from what other doctors are reporting in the medical journals. This is why so many people are destined to a lifetime of repeat dieting, followed by repeat weight gain, after trying one of the one-size-fits-all low calorie weight loss plans.

Tragically, the story is the same, over and over again. Someone who wants to lose weight takes it upon themselves to pick one of these one-size-fits-all low calorie diets, which lowers their metabolic rate. Then, they eventually give up, gain back the weight, and end up suffering the health consequences of excess body fat, poor diet, and inadequate exercise. This low calorie dieting actually slows down the body’s calorie burning capacity, based on my research and corroborated by a Columbia university study.

You can begin to understand now why these low calorie diets end up doing more harm than good and are causing an epidemic I identified and refer to as LOW CALORIE DIETER’S SYNDROME.

Many popular fad diets usually consist of a structured diet plan that is too low in calories, and not personalized to meet a person’s specific needs. For example, people of all sizes, gender, and ages start using the same low calorie diet plan. When the calorie intake is too low, this sends the brain a message to lower the body’s calorie burning rate, that is, how many calories it uses each day. For example, the body may have started out burning 2,500 calories per day, or 3,500 calories per day prior to dieting, and so on, but after eating a low calorie diet of 1,600, 1,400, 1,200, or 1,000 for example, the body lowers its calorie burning rate.

What do you think happens when a person returns to regular eating? Their body now gains fat faster because the number of calories they use for energy was reduced from the low calorie diet, causing low calorie dieter’s syndrome.

But there are more problems that can occur from this condition. These low calorie diets can also cause a person to lose lean body weight, which includes muscle and bone. This is medically unhealthy, and should be avoided. In fact from a medical perspective, these low calorie diets are actually causing people to experience premature muscle loss and bone loss, which is similar to the poor lifestyle and aging related muscle loss called sarcopenia, and age related bone loss called osteoporosis. In addition to obesity being on the rise, these two nutrition and lifestyle related diseases are also on the rise, which could be due in part to the millions of people each year following low calorie diets that are not right for them, and developing low calorie dieter’s syndrome, which includes unhealthy loss of lean body mass and reduced metabolic rate.

Low Calorie Syndrome Hormonal Imbalances

The problems low calorie diets are causing can fill a book of its own. As you will learn there are also certain hormonal imbalances that occur with excess body fat and low calorie dieter’s syndrome.

These hormonal imbalances include hormones such as, leptin, ghrelin, adiponectin, insulin, and cortisol for example. An effective fat loss nutrition and exercise program must be individualized to help to correct these hormonal imbalances. When hormones are in balance you have better appetite control, improved metabolism, and improve the body’s ability to lose excess body fat. An important first step for health professionals is to identify these hormonal imbalances. The Body-Profile Type evaluation is an approach I developed that is designed to do this.

Personalized, Proper Exercise Is Important

Another common problem with the low calorie popular weight loss approaches is the exercise factor. Most of these one-size-fits-all low calorie diets don’t have an exercise program, or just include general exercise guidelines to make their approach seem more credible. But, guess what, they follow the same one-size-fits-all exercise approach, as they do with their low calorie diet approach. As you will learn in this book, following the wrong exercise program can actually be unhealthy for you and sometimes even interfere with losing excess body fat. Just as with a fat loss nutrition program, the fat loss exercise program has to be personalized based on the person’s Body-Profile Type analysis.

Then, there is a variety of exercise programs for weight loss that lack an appropriate, personalized nutrition program. From my experience I have found that many of the popular exercise approaches are erroneously applied to people with excess body fat, mistakenly using a one-size-fits-all approach. People with excess body fat require a different exercise starting point based on their individual Body-Profile Type. A big mistake is to make obese people to follow the same exercise program that “already fit”, normal body composition people are following. As you will learn, like a personalized diet program, you need a personalized and tailored exercise program for your Body-Profile Type.

Going Beyond Hit-or-Miss Low Calorie Weight Loss Approaches

The facts speak for themselves, the current weight loss approaches have over a 90% failure rate. Following a generic one-size-fits-all low calorie diet may temporarily work for some people. But for most people it is the same old story; they go on a low calorie diet and or exercise plan, and they might experience some weight loss. However, after a few weeks or months the weight lost is quickly regained. Additional research has revealed that these popular one-size-fits-all weight loss diets may even jeopardize a person’s health in many ways. Harmful side effects of generic low calorie dieting include reduction of bone density, reduction of muscle tissue, and hormonal imbalances, as previously mentioned.

On a historical note, when you take a look at the weight loss book trend that started back in the 1940’s with journalist Donald Cooley’s “The New Way To Eat and Get Slim”, nothing much has changed significantly. His weight loss approach was low calorie (too low calorie), increased protein, reduced carbs, and moderate fat, with plenty of low calorie vegetables. Subsequent weight loss books have just kept on serving up this generalized “low calorie” diet approach, wrapped up with seemingly new and different nutrition features. But, putting these features aside, when you get to the part of the book where the diet plan is presented, they turn out to be generic one-size-fits-all, low calorie diets, actually “too” low calorie diets.

Evidence based evaluation on popular diets done by Northwestern University and my experience dealing with patients, regardless of macronutrient composition (protein, carbohydrate and fat) of weight reducing diets, total intake less than 1,500 calories per day resulted in weight loss without physical activity. This is not the best way to approach weight loss; it underscores the fact that when caloric intake is reduced low enough, weight loss occurs. However, there are severe implications to this low calorie dieting as presented herein.

We additionally know from studying nutrition and exercise habits of people from other parts of the world that the macronutrient (carbohydrate, protein and fat) content of the food does not make a significant difference in terms of weight loss or weight gain. For example third world countries being on high carbohydrate diets have no obesity problems and France, as a developed country having a high fat diet, has no obesity problem. These lean body countries have higher physical activity level and balanced caloric intake in common. In France average person walks 7.2 miles per day, and in US the average person walks 3.2 miles per day. While this research is insightful, from my research I have determined that the right nutrient composition based on the individual’s Body-Profile Type, and individualized exercise program, will work best for causing optimal body fat loss. In other words, people can experience quality weight loss; targeting fat loss, maintaining or building lean body mass, promoting hormonal balance, and maintaining health, with properly balanced food intake.

The many popular one-size-fits-all diet books, USDA food guide pyramid guidelines, and even professional dietitian group’s guidelines do not take into account the Body-Profile Type factors, such as, body composition, genetics, hormonal & metabolic, and behavioral differences among dieters. In fact, there are actually different types of obese people.

Not everyone is obese the same way, and not everyone is obese for the same reasons.

There are obese people who under-eat and under-exercise. There are obese people who under-eat and over-exercise. There are obese people who over-eat and under-exercise. There are obese people who over-eat and over-exercise. The following descriptions will help to put these terms into perspective.

Over-eating means more than 3000 calories per day.

Under-eating means less than 1,800 calories per day.

Over-exercising means more than 45 minutes of cardiovascular or resistive exercise per day.

Under-exercising means less than 30 minutes of cardiovascular exercise per day and no resistive exercise.

So, just from a quick look at these factors, this demonstrates how the numerous weight loss books do not present the complete picture of the obesity treatment problem, so how can they ever be expected to be a solution? They do not address individual needs of a diet and exercise weight loss program, they are all merely one-size-fits-all approaches that coincidentally may work for some people and may not work for others in the short-term, but overall do not work for most people in the long-term.

Determining Key Individual Factors is Essential for Medically Correct Weight Loss Success

Like our finger prints differ from each other, our genes’ activity, hormonal activities and basal metabolism are different too. We all have different gene activities (obesity or thinness genes active or inactive), different baseline basal body metabolism (some of us burn more calories at rest) and different hormonal imbalances and different body fat distribution (apple shape, pear shape). Then there are gender differences where women have more leptin resistance and they have more pear shape of body, and men have more insulin resistance and they have more apple shape of body. This is why it is an essentially important step to go through the Body-Profile Type evaluation process.

Avoiding Low Calorie Dieter’s Syndrome

Based on my research working with thousands of patients, I determined that consuming less than 1,800 calories per day slows down the body’s metabolism, in other words, it slows down the body’s calorie burning capacity. Low calorie dieting also causes loss of muscle mass as well as fat loss. You should also be aware that an adverse consequence of low calorie dieting is increased production of cortisol (stress hormone) in the body. A major problem that comes with higher cortisol levels when trying to lose excess body fat is that cortisol tends to block use of the body fat for calories.

There are minimum daily calorie intake requirements that are essential to vital body functions. For example, the brain alone utilizes about a minimum of 800 calories per day from glucose, or from fatty acids in emergency. Our bodily functions, such as heart beat, breathing, organ function require a minimum of 500 calories, and our base line metabolism burns a minimum of 500 calories under sedentary conditions.

Based on these “minimum” vital function caloric demands, about 1,800 calories per day minimum is required for our body to be healthy at sedentary activity level. The point of interest and medical significance is that consumption of less than 1,800 calories per day causes the metabolism (calorie burning capacity of the body) to gradually slow down, and even makes the body to start using muscle as well as fat to meet the deficit calorie needs. This low calorie dieting, less than 1,800 calories per day also causes hormonal imbalances and loss of essential body tissues, like bone and muscle.

Tragically, almost all of the current one-size-fits-all diet books recommend less than 1,800 calories diet. They all slow the metabolism down, and eventually are the root cause of regaining the weight back in less than a year. It is also important to note that the 1,800 calories per day minimum is the lowest for all adults, regardless of total body weight and gender. Some authors of other diet books have suggested that the critical minimum number of calories may be based on a calculation using a fraction of body weight, for example 10% of body weight. Using this 10% rule estimate is a big mistake too, as many people who weigh less than 180 pounds would be adversely affected from being on a low calorie diet. I have determined that the 1,800 calories absolute minimum holds true for all adults, and this represents a minimum daily intake goal that must be achieved during weight loss and weight maintenance.

Yes, there are many people, usually victims of low calorie dieting, who have low calorie dieters syndrome, and are burning less than 1,800 calories per day. But, instead of jumping back on the low calorie dieter’s rollercoaster ride, they need to have their low metabolic rate and hormonal imbalances corrected. The Body-Profile Type Approach is designed to do this, and is based on my discoveries about restoring the metabolic rate and hormonal balance.

So people with low calorie dieter’s syndrome and low metabolism will be pleased to know that they will not be starting out on a low calorie diet, like the ones they have tried in the past that ruined their metabolism and caused hormonal imbalances. They will be starting with a personalized Body-Profile Type Nutrition plan that is at least 1,800 calories per day. Then as their metabolism is restored (increased) and their hormonal imbalances are corrected, and their body is better at using fat for energy, they will eventually increase their total daily caloric intake, while losing body fat. So, with a restored metabolism, after losing excess body fat, then during weight maintenance, they will be able to eat normal amounts of food, to keep adequately nourished. For most people this will typically be between 2,000 to 2,600 calories per day, or even higher for bigger and more active people.

Regarding exercise, no existing diet book has proper exercise guidelines for hormonal correction that goes hand in hand with obesity treatment. The exercise instructions are like their low calorie diet recommendations, superficial, one-size-fits-all. For example, what happens to those obese people who are over-exercisers? If they are not losing the excess body fat do they need to exercise even more?

NO, that would be a huge mistake! Unfortunately, it’s a mistake that happens all too often.

Excessive exercising increases cortisol levels and neuropeptide Y levels, causing more fat storage and increases the level of obesity or excess body fat. With my Body-Profile Type individualized exercise programs, this type of obesity causing exercise is avoided or corrected.

So, when it comes to medically correct weight loss (fat loss), followed by weight maintenance, it is the “right” type and amount of exercise that matters most, not simply how much a person exercises. The exercise program has to be best suited to match a person’s individual condition and abilities. The Body-Profile Type Exercise Program is based on the results of the Body-Profile Type evaluation, so it is best suited for promoting fat loss and hormonal balance.

Gender Matters Too

On top of these issues, the one-size-fits-all diets are not gender specific or life stage specific. Women tend to have more emotional eating issues and they cannot be on flexible diets, they have to be on a strict diet plan. In comparison men have more visual eating pattern and they do well even on a flexible diet.

As you see, the one-size-fits-all weight loss approaches do not successfully fit all. Corrective actions including diet and exercise should be different for different Body-Profile type categories and should be gender specific too, which the Body-Profile Type Approach is.

Body-Profile Type Fat Loss Medical Breakthrough Is The Ultimate Weight Management Solution

The Body-Profile Type Approach actually determines the best diet and exercise program based on a person’s individual requirements; their past history with diets, their body fat type, their metabolic type, and their behavior type. For the first time weight loss dieter, the importance of using the Body-Profile Type Approach is that it will produce healthy, medically correct weight loss, while promoting normal metabolic and hormonal function. This is vital for both adults and teenagers too.

For the repeat weight loss dieter, the Body-Profile Type Fat Loss Approach will literally “rescue” the person from their low calorie dieter’s syndrome / hormonal imbalance trap, which was caused by their previous failed weight loss attempts with the ineffective one-size-fits-all approaches. Their health and metabolism will finally be restored so they can start to lose the excess body fat, and be able to eat normal amounts of food again during weight loss and for successful weight maintenance.