DOC HOW DO I LOSE WEIGHT?

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Control Diet

7.)Avoid meal replacements

Every day new meal replacement shakes and bars are sold on the market.They may claim to be healthy, but almost all of them contain hydrogenated oil and sweeteners.

Low carbohydrate doughnuts and muffins can be found at your neighborhood grocery store . While low-carbohydrate pastries may be tempting to buy, unfortunately they still contain all of the usual carbohydrate suspects: sugar and flour.

They may be healthier than your typical muffin as an occasional treat but not for long term eating.

8.) Low Glycemic Index Diet

A low Glycemic Index(sugar index) diet is a good way of burning fat quickly. This diet allows people to take large amounts of foods with low rankings on the Glycemic Index. These foods have enough nutrition and will help your body to burn fats and calories faster. The diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

9.)Get fresh fruits not squeezed

Fruit juice can be very tempting as a replacement for soda but most commercial fruit juice has very little actual fruit juice.

Instead you will find lots of sugar water and other ingredients. Skip the juice altogether and eat a fresh piece of fruit instead. Not only does fresh fruit contain less sugar than juice. Fresh fruit also has fiber which is good for you and will help you feel fuller longer.

10.)Cooking your own food:

Many food in restaurants claims to have low carbohydrate and calories but most of them are not ideal low-carbohydrate fare. There are many recipes for good nutritional and easily prepared meals that you can cook yourself at home.

If you cook your own foods, you will be able to know exactly the contents of the food and you will have better control for hidden sugar and otherwise processed foods.

The other benefit is the significant cost per meal as opposed to eating at restaurants and fast food establishments.

It is also easier to control your diet with your favorite fresh food selections available at your kitchen.

11.) Eat slowly and enjoy your food

You will feel full and more satisfied if you take the time eat slowly by chewing it and savoring your food. Do not eat while standing . Sit down and chew.

Eating slower will help you enjoy your food more, notice what it is you are actually eating and get a better knowledge of when you are actually full.

12.) Cut Calories Wisely

It is tempting to drastically cut your calorie intake when you start on a healthy lifestyle. By reducing calories too quickly, your body will be too rapidly burning all available calories, which will slow down your metabolism.
Instead use a step method when cutting your calorie intake to minimize risk.Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

13.) Skip Happy Hour

Avoid alcohol. Alcohol is rich in sugars and carbohydrates, and therefore a high calorie substance. These calories can add up quickly and take away from essential nutrients that should be included in your daily diet. Besides this alcohol acts as an inhibitor for burning fat allowing your body to store the fat faster.

14.)Having your food storage containers

Using your food storage containers of various sizes will make it so much easier for you to plan your meals. You can buy and store nuts, fruits and vegetables in bulk for easy use later.

Fix your own lunch and snacks and bring them in containers with you to work.

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DOC HOW DO I LOSE WEIGHT?

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A Simple Guide to your weight loss program involve 2 main components:
1.Control Diet
2.Burn up Calories

Control Diet
1.) Drink More Water

Drinking water 8 to 10 times each day to stay hydrated and healthy. Once you get started, you will begin to crave water.

Start with a glass of water first thing in the morning before you eat. If you really do not like the taste of water, try adding a few drops of lemon or lime to your water but no sugar or sweetener! Ice also helps.

One of the best weight loss secrets is to avoid the sweet drinks and the sodas which are all calorie laden. Instead grab a refreshing glass of water.

Besides flushing toxins and waste material out of your system, drinking water encourages you to build muscle.

Drinking a glass of water after very meal will help you get in your 8 to 10 glasses of water each day but it can also have other benefits.If you feel hungry after a smaller meal, try drinking water after the meal. The water will help you feel full and prevent further eating.

2.) Eat More Small Meals

Do not skip breakfast each morning even if you will have to go bed earlier 20 minutes each night to wake up for a proper breakfast! Breakfast is the most important meal of the day and will contribute to your good health and to weight control.

Eating breakfast is not only good for overall weight loss, it will help you control your diet the rest of the day. You will less likely to eat something sweet and in the bread group if you skip breakfast.

Keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around to take for breakfast. Breakfast is the best time to take fruits.

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. Try and eat the majority of your carbohydrates earlier in the day, leaving a salad and lean meat protein for dinner.

By eating larger meals during the part of the day when you are most active will help you to feel less hungry throughout the day and stop cravings for unhealthy snacks.

Traditional three-large-meals-a-day plan will not help your body to burn up large meals and any excess will be turned into fat. Many nutritionist believe you should eat six small meals a day. You should cut back on your food consumption at each meal, or else you will be doubling your intake of calories!

Just like eating breakfast will increase your metabolism, so will eating small meals more often. This will also help you reduce the total carbohydrate intake by making sure that your meals are planned and occur regularly throughout the day.

3.) Consider eating a salmon or fish during breakfast

This is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a time you may tire of eating eggs and bacon for breakfast. Eating a salmon or fish will give you the protein and healthy fish oils you need.

4.)Avoid White Foods

Anything which is made from sugar, flour, potatoes, rice or corn – just avoid. Always look for colorful fruits and veggies to substitute for the white foods. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

Fruits and vegetables are not only colorful but they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as healthy benefits with their fresh vitamins, minerals and fiber. Most people will find some vegetables that they enjoy eating. Vegetarians have food that looks and taste as good as meat .They are actually made out of soya bean and flour.

5.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories. Proteins are important in keeping you fit and healthy.

6.)Eat more protein at every meal

Eating protein helps you burn more calories. This iss because protein is made up mainly of amino acids, which are harder to breakdown in your body so you burn more calories getting rid of them.

Eating a protein rich snack can help you to lose weight.

Eating protein will also help you feel full so that you have less craving for unhealthy snacks.

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DOC I HAVE ANOREXIA NERVOSA

Anorexia nervosa is defined as the persistent refusal to eat resulting in marked loss of

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weight.

It is a psychological problem with patient becoming obsessed with his or her so called obesity with
intent to lose weight as a result.

There is 3 components to this eating problem:

1.fear of weight gain

2.distorted image of  thin body as the perfect body

3.refusal to eat to gain a healthy body weight

This condition is more prevalent in women than in men.

Onset usually occur in puberty.

The most common causes are:

1.obstensible fear of obesity resulting in excessive dieting.

2. distorted image of the body size related to psychosexual conflicts in the brain.

3.fear of eating resulting in low weight and thin body size

Risk factors in anorexia:

1.familial – can occur in families and more common in females

2.Dissatisfaction about body size

3.Low self esteem about his or her appearance

4.perfectionism in every thing he or she does

5.family problems

6.Dieting history in family

7.Difficulty in communication

8.history of physical or emotional abuse

Symptoms:
1.progressive and excessive weight loss

2.obsessed about being thin –

a.reduce food,

b.eating low calorie foods

3.preoccupied about food and meal times –

a.avoiding certain food,lying about food eaten,

b.throwing away or hiding food,

c.complains of stomach pain during meal time

4.secret meal time rituals

a.refuse to eat with the rest of family

b.chewing food and then spitting it out

5.taking laxatives, diuretics and diet pills to lose weight

6.excessive physical exercise to burn off fats

7.Fixation on a thin image

a.checking on body in the mirror

b.constant monitoring and measurement  of weight

Complications of anorexia nervosa are:

1.Associated induced endocrine changes (amenorrhea, hirsutism)

2.Loss of energy and weakness

3.vitamin deficiency and anemia

4. depression and mood changes

5.bloating of abdomen and constipation

6.gingivitis (gum infection) and tooth decay

7.brittle finger nails

8.dry skin

9.giddiness and headaches

10.poor memory and concentration

Anorexia nervosa may be associated with bulinia and induced vomiting

Treatment of anorexia nervosa:

Psychotherapy:

1.The patient must acknowledge  that she or he has a eating problems which need to be treated

2.counseling by psychologist or psychiatrist can help by:

a.remove negative thoughts about body size

b.provide positive thoughts about a healthy body and mind

c.help to deal with stress, family relationships, emotional upsets

d.stay away from friends who advocate bad eating habits

Medical treatment:
1.Hospitalization and forced feeding in severe cases

2.Correction of nutrition and metabolic deficiency

-a nutritionist will help teach healthy food habits and a proper meal plan to gain a healthy weight

3.Use of antidepressant and serotonin blockers may reduce low self esteem and depression

Prognosis
Good in mild cases.

Poor in severe cases,may be fatal as in the case of Mary Carpenter.

Prevention:

1.Nutritional education regarding the needs of the body for nutrients which will help the mind, endocrine system, physical appearance

2.Psychotherapy to emphasize the importance  and positive effects of nutrients on the person to develop  a healthy mind and  body

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