Monday, March 10, 2008

Popping the pills

Raise your hand if you are just one of the millions of people who have relied on over the counter weight loss pills?  Well I’m raising my hand right along with you.  For me, it was Metabolife.  Gosh I loved that stuff.  The full feeling I got during a meal, the added energy, the 50 pound weight loss… yep, it was all good!

The appeal of losing weight quickly is hard to pass up. But do they actually work? And are they a safe option for weight loss?  Here’s my answer - Yes, for me it worked.  No, it was not healthy!  (And let’s not mention the fact that I gained the weight all right back as soon as I stoped taking them!!) Nor is the Dexatrim I took or any of the other various ones I tried - oh wait, now its all coming back to me… Chromium, Trim Spa, the one in the green bottle, and Hydroxycut.

Here’s a look at some other non-prescription weight-loss pills and what they will and won’t do for you.

Bitter orange

Increases the number of calories burned Touted as an “ephedra substitute” but may cause health problems similar to those of ephedra
Long-term effects unknown

Chitosan

Blocks the absorption of dietary fat Relatively safe, but unlikely to cause weight loss
Can cause constipation, bloating and other gastrointestinal complaints
Long-term effects unknown

Chromium

Reduces body fat and builds muscle Relatively safe, but unlikely to cause weight loss
Long-term effects unknown

Conjugated linoleic acid (CLA)

Reduces body fat, decreases appetite and builds muscle Might decrease body fat and increase muscle, but isn’t likely to reduce total body weight
Can cause diarrhea, indigestion and other gastrointestinal problems

Country mallow (heartleaf)

Decreases appetite and increases the number of calories burned Contains ephedra, which is dangerous
Likely unsafe and should be avoided

Ephedra

Decreases appetite Can cause high blood pressure, heart rate irregularities, sleeplessness, seizures, heart attacks, strokes and even death
Banned from the marketplace because of safety concerns, but may still be legally sold as a tea
Despite the ban, many ephedra products are still sold on the Internet

Green tea extract

Increases calorie and fat metabolism and decreases appetite Limited evidence to support the claim
Can cause vomiting, bloating, indigestion and diarrhea
May contain a large amount of caffeine

Guar gum

Blocks the absorption of dietary fat and increases the feeling of fullness, which leads to decreased calorie intake Relatively safe, but unlikely to cause weight loss
Can cause diarrhea, flatulence and other gastrointestinal problems
May cause intestinal obstruction if not taken with enough water

Hoodia

Decreases appetite No conclusive evidence to support the weight-loss claim

Notice that there are no “brand names” in this list.  That is because a name in this case really is just a name.  A lot of the most popular weight loss supplements are the same thing with a different celebrity touting them or a different color bottle - but they have the same ingredients!  Then of course there is Alli, which seems to have the most popular name right now.  It is a reduced-strength over-the-counter (nonprescription) version of orlistat, a prescription weight-loss medication. Alli promotes weight loss by decreasing absorption of fat by the intestines. The capsules are taken with meals, up to three times a day.  Now, if you are anything like me, you have thought about Alli.  Honestly, the only thing that really stopped me was the fact that it is like $46.99 a bottle!! But I’ve always been curious to see if it really works like they say it does.  Of course I would prefer not to have a heart attack or stroke trying to figure it out. 

Alli and so many of these others sounds like a dieter’s dream, but there are no shortcuts to permanent weight loss.

Dietary supplements and weight-loss aids aren’t subject to the same rigorous standards as are prescription drugs or medications sold over-the-counter. Therefore, they can be marketed with limited proof of effectiveness or safety. Vendors can make health claims about products based on their own review and interpretation of studies without the authorization of the FDA. However, the FDA can pull a product off the market if it’s proved dangerous.

For us, it’s hard to know what you’re getting, or even if the list of ingredients matches what’s in the bottle. Many weight-loss pills contain a cocktail of ingredients — some with more than 20 herbs, botanicals, vitamins, minerals or other add-ons, such as caffeine or laxatives. How these ingredients interact individually and collectively with your body is largely unknown. And using them can be a risky venture, especially if you’re taking other medications.

Honestly, the best thing you can do is to not take them at all.  Prescription drugs we’ll talk about another time because I DO know someone that they worked for, and for a lot of people they are able to get the weight off safely.  But as far as those things you find on the shelf of the weight loss section at Walmart?  Skip them and eat healthy.  It may take longer but you at least know you won’t die… or have really bad gas!!

Saturday, March 08, 2008

Golden Arches, the King and the Cute Dog

So, you have decided to start getting healthy. You want to drop some weight. You have committed to do better with your eating choices. Yeah you. *wave pom poms wildly*

Change the scenario now. You are in your car. You have had a crazy as hell day. You still have 8 million errands to finish running and your stomach is growling louder than the music blaring from your radio. You are faced with McDonalds, Burger King, Wendy’s, Taco Bell or KFC. Only because you need to multi task and get it all done. You super hero you. So...what do you do?

Do you make a weak choice and blow that diet plan? Absolutely not. That’s right. It is possible to take the kiddos to McDonalds and still do right by your diet. You simply have to make the right choices. First, toss the idea of that soda right out the window. I am happy to say that the last time that I frequented a fast food place, they had unsweetened iced tea and they had bottled water. They also had a couple of non carbonated choices on the menu. Lemonade is much better for your bod than even a Diet Coke. Let’s add some more shock to you all, shall we?

I happen to have a lovely little book from Weight Watchers at my disposal so this should keep everything on track for most of you. For those of you who are not into weight watchers, I have found that more points = more calories and fat. So, big points baaaaddd. Are we all on the same page now?

McDonalds:
5 piece Chicken Selects. Something that I would normally have considered a healthy choice for fast food. They boast this as all white meat chicken. Yet this little beauty has more points than a 1/4 pounder WITH cheese. Yep. Chicken Selects 15 points. 1/4 burger with cheese 12 points. Nice huh? Welcome to fast food folks.

The golden arches does have a few healthier options on the menu. Instead of grabbing up that Big Mac grab a Grilled Chicken Classic and skip the fries. Congrats - only 7 points.

Burger King:
Lets compare their BK Big Fish against a classic Whopper with cheese. The Big Fish - yep, its big alright. Big on points. 14 of them to be exact. The classic Whopper? The same. Who woulda thunk it?
A healthy option at BK would be A Low Carb Angus Steak Burger weighing in at just 7 points or a Whopper Jr. with no Mayo at 6 points. I do have to say that I was very excited to see a veggie burger on the menu the last time I drove the kiddos through BK. Woot for the king. Veggie Burger by the way 7 points.

Moving on....

My favorite of all fast food places...TACO BELL!!!! This was by far the hardest thing that I ever had to give up. I think if you were going to hit a fast food place, Taco Bell gives by far the most low point options. Here is a list of all of the 3 or 4 point items that I could find on their menu: Spicy Chicken Taco 4 pts., Cruncy Original Taco 3 pts., Soft Taco (beef) 4 pts., Soft Taco Supreme 4 pts., Taco Supreme 4 pts., Meximelt 4 pts., Tostada 4 pts., Spicy Chicken Soft Taco 4 pts., and last but not least...dessert! Cinnamon Twists 3 pts.

Its not always about the salads. And it is a fact that you can not lose weight and be healthy by living on rabbit food. Yes. I said that. The vegetarian. I will say it again...YOU NEED TO EAT MORE THAN SALADS 24/7 to be healthy. So dive in. If you have to hit the fast food places, at least now, you can consider yourself armed. Happy Weekend Everyone. Ciao. 

Wednesday, March 05, 2008

Let’s Go Back To The Beginning

With a few new members and a few old members making their re-commitment to losing their weight, I thought it might be time to get back to the beginning… Today we’re going to talk about fitness for beginners!  Now I really that there are many of you that are turning into little skinny Minny’s, but that doesn’t mean that you can’t learn from some of the best fitness tips for beginners

This is aimed to the person who is mentally preparing themselves to get in shape. The individual who suddenly has realized after many years that they simply cannot continue being overweight, tired and listless with muscles that resemble a bowl of Jell-O (just like me!).  You want to begin eating right and exercising, but you have absolutely no idea where to begin. You’re sort of scared. It is possible that you have never set foot in a health club and would almost rather not pursue this endeavor because it just seems so daunting. But, you know you must! We have already talked about the Couch to 5K run, but I know there are some of you looking for more. 

It is, to me at least, very courageous for anyone to want to start to get healthier.  Although some of us are at different points, I know there are more than a few of you who haven’t yet begun.  I know this because I can see you coming to the blog every day but not commenting So, here are 10 tips for the beginners who WANT to start but just don’t know where to do so:

1. DON’T WORRY ABOUT FEAR - Understand that it’s OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.

2. DECIDE - You’ll need to write down and DECIDE what it is you want to accomplish.

For example, you may decide you want to lose 30 pounds of body fat and gain two to three pounds of muscle. Maybe you’ll decide you want to be able to walk five miles without losing your breath, or possibly fit into that size 8 dress or 31” inch waist pants. Write it down and make it quantifiable. Just saying “I want to get in shape and lose weight” is not quantifiable. There’s no target.

3. GET A CHECKUP - Having a physical is a wise decision, because it will help assure you’ll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it’s doubly important. Remember, this is about starting right.

4. STRUCTURE - You will need guidance. That is where we come in.  Our site is marvelous for beginners. When registering, you are will automatically on our email list for occasional newsletters and reminders about weight in day, plus you get the benefit of learning about things you normally wouldn’t hear if you were on a traditional website… We’ll talk about it all, and give you truthful answers to your questions.  We talk about exercise, fitness, different weight loss plans, and then help to motivate you as you go along your own program! 

5. GET REAL - Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.

Too many people start working out every day and think that’s the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It’s the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That’s a sure way to experience burn out.

6. EDUCATE YOURSELF - You’ll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. If there is something you want to know about we’ll try to figure it out, and if we can’t then we’ll let you know.  For instance - Amy - I have LOOKED everywhere for a reason on why vitamins have side effects such as the ones you described, but I have yet to find anything other than you may experience side effects such as nausea for a few days but then they will go away.  Chances are, you are allergic to something in a multi-vitamin that you aren’t aware of.  But see - I tried

7. EAT - Begin to get an understanding of how food affects the body. I’m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad.  Become familiar with the affect elevated blood sugar has on storing fat.  Start looking at portion sizes and what you are actually putting into your body.  It’s reality, and in real life when you are losing weight you actually have to eat.

8. MOVE - No, not geographically. Start to work out! Start to move. Your weight training won’t take a lot of time as a beginner, nor will your cardiovascular exercise. You’ll focus on form, technique, precision and breathing correctly during your workout.  But you DO have to get moving to lose weight.

9. BEWARE OF MAGIC POTIONS - Don’t get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don’t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away.

10. COST EVALUATION - It’s important to get the most effective nutrition and workout plan for your needs. In business, it’s called cost versus benefit, but I like to call it “what the heck do I get for my money?” This includes any weight loss plans you may join, or any gyms you join.  Make sure you are fully committed to anything to do before you spend your money, and make sure it is worth it.  Weight loss doesn’t have to cost anything for people that have the will power, education, and determination to do it themselves.  For those of us that need something like Weight Watchers, make sure it is affordable and that you use it!! 

I hope this helps all of the beginners or the older members who are recommitting themselves to lose weight.  It doesn’t take more than just getting on the treadmill or trading that pizza for a turkey pita to make your commitment to losing weight!!!  So, the time is now of course to get out there and do it!