No More Diets!

No More Diets!
Nutritionist Samantha Heller Offers Tips For Adopting A Healthy Eating Plan

Diets Don't Work Long-Term
Most Who Go on Diets Gain Weight Back; Lifestyle Change Needed


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Calories Count Most In Weight Loss
Study Shows Calorie Intake, Not Food Type, Is Key To Shedding Pounds

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April 14, 2007
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(CBS/AP)


Quote

"If 'dieting' worked then obesity would not be at epidemic levels in this
country and now around the world."

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Samantha Heller
"Health" magazine nutritionist

WHAT DO YOU THINK?


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Go To Comments


(CBS) A new study published in the April issue of the journal "American
Psychologist" finds that for most people, dieting just doesn't work. This comes
as no surprise to Samantha Heller, a nutritionist with "Health" magazine. She
answers questions and has tips that can really help you lose weight and keep it
off.

Why don't diets work?

Diets do not work for many reasons. First, people consider them temporary, so
they go on a "diet" for a few weeks, lose a few pounds and then go right back to
what they were doing before and regain the weight they lost. Second, diets are
unrealistic and often too restrictive. People are hungry, miserable and
deprived. Diets do not take the individual into consideration. For example,
people who are very overweight or obese have different issues than someone who
just wants to drop 5 or 6 pounds. Budgets, food availability and food
preferences are ignored on most diets. Finally, there are so many diets out
there that are based simply on lies with no scientific proof to back them up.

Why should we believe the findings of this survey? Won't another study come out
in a few months that debunks this one?

Probably not. If "dieting" worked then obesity would not be at epidemic levels
in this country and now around the world.

This study not only found that diets don't work but when people go off them they
often gain back more weight than they lost. How does that happen?

Our bodies are designed to conserve energy. And stored energy in the body is
fat. Our bodies do not know you are purposely restricting your calories, the
body thinks that there is no food available. So when you start eating again the
body is on a mission to store extra fat in case there is another time of
starvation. Also emotionally, people feel the need to fill that inner void with
food. There is biology, psychology and emotional issues all at play here.

You say that if people really do want to lose weight they first have to ask
themselves some important questions. What are those questions?

If someone has been on many diets and nothing seems to work they need to ask
themselves some questions. First, is there a physiological reason for this? Do I
need to see a doctor? And second, they need to examine why they do not want to
lose weight. What barriers and obstacles are getting in their way? Fear of
failure, fear of starvation, fear of who they might become. They need to ask
themselves if they are willing to do what it takes in the long term to be
healthy and reach a healthy weight. It is about changing your whole life.

Instead of dieting you suggest starting a healthy eating plan and you have some
tips on starting one. The first is: Eat only low or non-fat foods that come from
animals. Why is this important?

Animal foods like butter, beef, cheese, ice cream, ham, pork et al. contain a
bad fat called saturated fat. This bad fat increases internal inflammation and
the risk for heart disease, diabetes and cancer. Since many people eat a lot of
these foods, going low or non-fat will reduce the bad fat as well as the
calories.

Your next piece of advice is to eat vegetables twice a day. How can this help
you lose weight?

Vegetables contain healthy plant chemicals that fight disease, boost energy and
the immune system. They are packed with fiber and help with satiety and are very
low in calories so you can eat a lot of them.

You say not to skip meals. Why is this a bad idea?

If we skip meals we get over hungry and make up for the calories we skipped and
more later in the day. You will have better energy levels and even be in a
better mood when you eat regularly. Mood can have a dramatic effect on our food
choices.

Why is it so important to stay hydrated?

We can confuse hunger with thirst and the body needs to be well hydrated to
function optimally. Being well hydrated will also help manage hunger and
cravings.

Your final tip is to start moving. Why is this such an integral part of a
healthy eating plan?

Contrary to popular belief, exercise and physical movement actually give you
energy. You burn calories, strengthen muscle, improve body image, lessen
depression and anxiety (both of which can contribute to weight gain) and feel
healthier. You are also more motivated to make healthy food choices.

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Comments [ + Post Your Own ]

There are some hard facts that nutritional experts like to ignore: 1. Most obese
people, esp. Women, have hyper insulin problem, with insulin that just does not
work very well. The problem for most is Insulin related in part. 2. 10 % of
American women have polycystic ovary syndrome, PCO - which causes them to be
obese, no matter what ( due to insulin, testosterone and other complicated
reasons. Rx is now geared toward lowering insulin as if they were a diabetic,
with oral drugs , but only ? minor success. 3. People who say they are thin
their whole lives usually have "hyper motility" of the small bowel vs. obese
people, where food matter just stays there and is super absorbed. A study of
Asian women and Polish women fed same ( tons !) amount of fatty food for 2
weeks, in a hotel ! , a lot of food ! Guess what ! Asian women, no weight gain,
but had large % fat in their stool. ( it went through them !). Polish women,
much fatter and much less fat in their stool. In other words the food/ fat just
is super absorbed in many people. What genes do you have ?
I suggest getting medical help, even if mildly overweight before it is a
problem. Obese women must !!! Check for Polycystic ovaries, seek out trained MDs
for medication help/ consultation in this field.
Posted by ColonieNY at 01:35 PM : Apr 15, 2007
+ report abuse
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Well, it has been my experience that starches cause me to gain weight. When I
cut the starches out of my diet, the weight comes back down. I love a good
desert, good bread, rolls and biscuits, and potatoes in every form. However,
these are things I can eat only very sparingly. I love veggies, so do eat more
than two helpings daily. I also like most fruit. I'm able to maintain my weight
at just slightly above what is considered norm (10 pounds). I'd highly recommend
to anyone needing to shed pounds that they cut out the starches.
Posted by sasi1 at 11:32 AM : Apr 15, 2007
+ report abuse
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I agree to a point but I do not believe that anyone should eat low & non-fat
foods. People should also stay away from artificial sugars. Some people begin to
think they do not have to worry if they eat or drink more of the low, non-fat, &
low sugar foods.

We should all eat vegetables and fruit and smaller amounts of meat (less of beef
than chicken) and remember to eat fish - Meats should usually be baked not
fried.

But it is ok to eat fried sometimes - you should not have to totally deprive
yourself of foods you like.

Walking, housework, Tai Chi or just about anything you can do that will get your
heart pumping for a period of time daily.
Just because you are not a tri-athlete doesn't mean you can't do a little bit.

But the important thing is to not feel deprived - do not go hungry, don't skip
meals. The best way is to eat several times a day - eat little each time to keep
your metabolism up & burning those calories.

Best wishes. - & check out www.mypyramid.com if you want to know what your
calorie intake, etc. should be. (it's a government sight.)

Posted by bmsbms29 at 09:06 PM : Apr 14, 2007
+ report abuse
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This may sound like heresy, but I think we should eat all kinds of foods
including meats and cheese. The latter brings on a feeling of satiety and if
done in moderation, will aid in keeping weight off. That doesn't mean that we
can load up on butter or oils. Moderation is the key!
Low-fat diets are very dissatisfying and unpalatable encouraging people to view
their eating as a diet to be discarded as soon as the weight is off.
Posted by sesanders1 at 03:47 PM : Apr 14, 2007
+ report abuse
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This is not rocket science. If you consume more calories than you burn, your
body will store them.

Lard only comes off when you burn more calories than you consume. Period.
Posted by formrusmcsgt at 09:47 AM : Apr 14, 2007
+ report abuse
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