Hi everyone. New research has shown that the fructose found in processed and refined foods decreases hormones in the brain and body that help you feel satisfied, and the result is that your appetite actually increases leading to your overeating. The Yale U researchers noted that when the brain is exposed to this processed chemical (processed fructose) it alters the brain's ability to perceive fullness, and stokes your appetite so that you just keep eating.
In the editorial accompanying the article, it was noted that: "...the advances in food processing and economic forces leading to increased intake of added sugar and accompanying fructose in U.S. society are indeed extending the supersizing concept to the population's collective waistlines."
Bottom Line Tip: Pitch the Processed Fructose. Stick to appropriate servings of natural sugar found in fruit, preferably watery fruit like apples and citrus, to add a touch of sweet to your nutritional intake. Eliminate or greatly reduce refined sugar so that you don't get a double whammy of processed fructose as well as refined sugar hijacking your brain and packing on the pounds.
Hi and thanks so much for your posting. Look at my posting about Phenocal on the WebMD Diet Community as i answer this question for another member. Bottom line: SAVE your money. It's another weight loss scam. Revitaslim is another scam purporting to be a weight loss supplement using green tea extract, ginseng, acai berry and chromate. There is also no full ingredient listing which should always worry you. That's why they write "proprietary blend" which is code for we made up the dosing and the ingredients and we're not sharing it with you. There are no evidence based science studies to support any of the claims. Again, the bottom line is SAVE your money.
The best way to do well with weight management is to find a great gym and trainer (see FitConnect.com) and a registered dietitian (look for the RD as anyone can call themselves an expert) and then you have an A team behind you. You don't need lots of fancy testing. The basics work! Look at national weight control registry.com and see how thousands of people have been successful by keeping it basic and simple to execute.
Let us know how you're doing. We're here to support you!
Hi and thanks so much for your posting. Let's first look at Phenocal. This is a supplement manufactured by Pharmaxa labs in Florida. The ingredient label includes a large group of ingredients including a proprietary blend (meaning you don't know what they blended). From cocoa extract, L-Tyrosine and green leaf tea, to hoodia and yerba mate, it looks like they threw in the kitchen sink as well. Of interest, Hoodia is now banned in the EU/UK due to a 2011 ruling prohibiting the sale of this ingredient. Further, there are no reference to evidence based clinical studies to back up the claims to "turbo charge metabolism" or control appetite. The bottom line: Save your money.
Regarding the raspberry ketones, this is a a chemical produced by the red raspberry that, when tested in the lab or in some animal studies, was found to possibly increase metabolism modestly. To date, there is no evidence based science studies to back any claim that this extract will affect weight loss. The bottom line: Save your money. Invest in the real thing instead. Add blueberries for extra anti-oxidation. And stick with an active lifestyle and appropriate amounts of whole foods. Spend your money on a new pair of sneakers!
HI and thanks so much for your posting. There's been lots of talk about green coffee extract. Scholarly articles note that 35% of study subjects noted a modest 5% reduction in body weight. Concern exists about side effects including effects on gut absorption as well as heart arrhythmias. The extract affects the absorption of fat and glucose in the gut and it may also reduce insulin levels. Again, these are modest changes at best. Garcinia extract (hydroxycitric acid or HCA) was found to have a small impact on short term weight reduction. As reported by WebMD, this extract is possibly safe for use over 12 weeks or less, but long term safety in humans is unknown. Common side effects are GI upset, nausea and headache.
Bottom line for you: Save your money. The very small edge you may be getting is far outweighed (pun intended!) by your choosing healthy lifestyle choices. Don't count on these supplements to significantly affect weight reduction or blood/fat metabolism. If you're overweight/obese and you shed 10% of your current body weight in a healthy way, you're rewarded with significant changes in glucose and fat metabolism and a reduction in blood pressure as well. There's nothing in the world more powerful than that daily walk as well as mindful eating of appropriate amounts of whole foods.
Hi there and thanks for this great discussion. Regarding cooking, research has now shown that the majority of eating is happening outside the home or purchased as cooked (fast food) and brought into the home. Cook is now a four letter word. Right up there with move.
Time starved people running about in their 24/7 frenzy multitasking and dashboard diving do not prioritize the process of food planning and preparation on a regular basis. When I wrote my current book The Hunger Fix, I actually went out of my way to create an entire section teaching people the basics of cooking and encouraging them to embrace the whole experience of cooking. Many people have never been taught simple ways to prepare healthy foods. Cooking is often seen as a time drag and when so many sugary/fatty/salty food combos are immediately available, who wants to cook?
So, to your point, I'd love to start an entire movement back into the kitchen to fall in love with the sensual and rewarding experience of cooking your own food.
Hi and thanks so much for your posting. Welcome to the community and congrats to you for wanting to change. Well done indeed!
The great news is that there's a good chance you can get off the CPAP for the sleep apnea once you've dropped your weight. This apnea affects your brain's function, energy level and focus. So the sooner you get this weight off, the better
You need a combination of healthy nutrition as well as physical activity. You've been to the WebMD Food and Fitness Planner and it says how important activity is. Yep, exercise can be boring. The great news is that there are plenty of cool options for staying active.
DANCE! Zumba is really a gas and you'll love the music. You just take it at your own pace. it's really quite effective. Don't bounce around, but enjoy the fun in the class or at home off the DVD. Hip Hop or any other kind of music is great to dance to as well.
Set a goal. Walk/run your first 5K. Nothing like a goal to get you going. Do it with friends and/or for a cause. Make it fun and an adventure. Join a biking or hiking group. Go places in your neck of the woods and have fun.
The Wii series is lots of fun to do at home, but it doesn't really burn as many calories. Take martial arts class, or yoga, or pilates. Mix it up. I get bored too so i mix up swimming, biking and running. Or, I hike. It's supposed to be fun.
There are other good ideas on this exchange. Just do trial and error and you'll find your own magic combo.
Hi and thanks so much for your posting. Regarding your swollen ankles, I would highly recommend that you get into your physician for a complete check up. Since both ankles are involved, it's likely that your exercise may have challenged your body's ability to clear tissue fluids that accumulate during stress. if you were jumping around a bit, that's a lot of pressure on your gravity dependent part of the body, Clearance of fluids through the lymphatics can be difficult with the extra weight.
You also need your doctor to make certain your cardiac function is normal.
Generally, when you're carrying 300 pounds, I usually recommend something like walking, but no bouncing, until enough weight is removed. The heavier you are, the more cals you burn with something like walking so it's very safe and effective, as is biking and swimming. I'm not a fan of too much dancing, torquing your body and definitely not bouncing on knee and ankle joints that have to bear not 300 pounds, but almost twice that weight with increased bouncing type movements.
Hi and thanks so much for your posting. Well, your problem is why i wrote Fight Fat after Forty! Read the book to help yourself understand so much about what it takes to shed pounds after 40. There are indeed profound changes that can occur after you hit 40 and intensify as the years progress.
I would also ask you to look at the WebMD Food and Fitness Planner and get a blueprint going for your daily tracking and accountability for food and activity
One of the keys to dropping weight after 40 is to intensify your walking (20-30 mins but hit a hill or two, increase your pace) and add some home based (gym if you want) strength training (simple things like a push up off the wall) that will help you rev up your metabolism. You need to be keeping consistent with more walking on a daily basis. You also have to keep your total carbs under control--- more watery veggies than fruits, whole grains like quinoa and barley, and watch out for sugary/fatty/salty food combos that increase cravings (see The Hunger Fix book).
You've already benefited as you can see from the decreased bloat. Don't over concentrate on the scale. Notice changes in your size esp your tummy across the belly button. You've already dropped some weight. More will happen with a tighter plan.
HI and thanks so much for your posting. I know that the OZ show on TV has been promoting the use of both of these as weight management supplements. Frankly, i'd save your money and do what most of the folks in the Diet Community exchange have found. Profound and sustainable change occurs when people incorporate mental (meditation, determination, clear focus on a realistic goal), nutritional (whole foods), and physical (more movement every day) fitness behavioral changes in their life.
No supplement can substitute for that. Popping one of these is not going to reduce your appetite when you're stressed, sleep deprived and worn out. A strong foundation of healthy lifestyle choices will. Yes, these compounds will somewhat alter your glucose profile and slightly curb appetite. But so also does healthy living.
Keep your dollars in your purse and get out there and live that life, not swallow pills.
Hi and thanks so much for your posting. Welcome aboard! I know the Beck method very well. It's centered around redefining and reframing your eating habits and relationship with food and emotions, checking in with yourself and staying calm and centered as you look to better weight management. I'm glad you're starting on this journey. Well done indeed.
We are here to support you in any way. The nature of this journey is that everyone runs into challenges and rather than resort to self destruction, you'll learn how to adapt and adjust without caving to the crave. Speaking of which have a look at The Hunger Fix to help update you on the new science of food, craving and addiction. This is new since the Beck book was published and will help you understand how the sugary/fatty/salty food combos can hijack your reward system and make it difficult to shed your weight.
Also, please make sure to incorporate lots of great physical activity into your baseline plan. Helps mind and body. You might want to look into tracking your progress through apps like FitPal and LoseIt. I would also recd you check out the WebMD Food and Fitness Planner so that you can have a blueprint for your journey.