Obesity/weight loss
Katherine Annala LAc. Annalaacupuncture.weebly.com
A person is considered obese when their body weight is greater then 20% of the standard weight recommended for the person’s height and frame. Obesity increases risk for coronary heart disease, diabetes mellitus, hypertension, gall bladder disease, intestinal disorders, respiratory disease, thrombophlebitis, back and joint pain and cancers.
To lose weight, calorie restriction is more important that exercise.
The math:
Intake of calories, 1 pound= 3500 calories to be avoided or burned. Walking 1/2 hour uses about 250 kcal.
Most people need to burn 1500 calories a day to loose weight.
Lifestyle changes:
• Find an exercise that is fun and do it 20-30 min 3 times a week.
• Start with an elimination diet to discover food sensitivities. Eat nutrient rich whole foods.
• Limit fats to 50g a day.
• Eat breakfast with protein.
• Increase fiber intake. 1 Tbsp. of psyllium seed powder between meals makes a person feel more full between meals.
• Manage stress levels. If a person is stressed, not sleeping or has inflammation they will not burn fat as effectively.
• Avoid sugar and sugar substitutes. Splenda (sucralose) is a chlorinated sugar that is hard on the Liver and Kidneys. Use stevia as a sweetener.
• Find a support network that will help hold you accountable to your lifestyle changes such as TOPS or www.sparkspeople.
• Get acupuncture, use ear seeds at home.
• Eat mushrooms, they help process fats.
Supplements:
• L-carnitine 1000mg/day
• Conjugated Linoleic acid (CLA) found in non-grain fed red meat
• Cinnamon/cloves/cardamom
• Magnesium
• 5HTP: increases serotonin levels in the brain and inhibits carbohydrate craving.
• Tyrosine: precursor to norepinephrine and thyroid hormone, which increase metabolic activity.
• Vitamin D 1000 IU/day
• Phenylalanine
• Green Tea: contains methylxanthines that can increase metabolic rate.
• Hoodia
Reference:
Marz, R. Medical Nutrition from Marz 2nd edition. (1999) Onmi-Press, Portland