Lose weight while you sleep™


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Lose weight while you sleep™

  1. 1. Copyright © 2009 Terry Shintani,MD, JD, MPH, KSJWebHealthForYou.Com
  2. 2. WebHealthForYou.Com
  3. 3. There‟s a common misconception about the best wayto lose weight. Eating less to lose weight may work inthe short term, but it fails as a long-term approach toachieving and maintaining your optimum bodyweight.Making sure you eat enough is the first way you canreset your Fat Furnace. Eating enough food actuallycounteracts the body‟s mechanism of slowing downthe burning of calories. In other words, eating isgood for dieting.WebHealthForYou.Com
  4. 4. When most people go on a diet, they eat lessfood and fewer calories. This causes yourbody to want to conserve energy by slowingdown the rate of burning calories. So if yourestrict your calorie intact so much that yourbody thinks it‟s starving, your metabolismwill actually work against your efforts to loseweight.WebHealthForYou.Com
  5. 5. This natural body mechanism is known as “AdaptiveThermogenesis.” “Adaptive” means how you adaptor adjust, and you already know that“Thermogenesis,” refers to calorie burning. AdaptiveThermogenesis works like this: If the hunger centerin the brain senses that it is short of food (such as instarvation states or dieting), it will cause the FatFurnace to burn calories more slowly so that the bodywill conserve its energy - calories and fat.‟ While thisAdaptive Thermogenesis is useful, and possibly alife-saving mechanism in our bodies in times of foodshortage, it works against you if your aim is to loseweight when you reduce your calorie intake.WebHealthForYou.Com
  6. 6. When we restrict calories too much, the body resistsand fights to retain calories and struggles to hold onto the calories it needs for circulation, respiration, etc.This „power struggle‟ makes it more and moredifficult to lose weight. Don‟t blame your body! SoAdaptive Thermogenesis is partly responsible forpeople regaining a lot of weight after dieting.WebHealthForYou.Com
  7. 7. One of the reasons dealing with AdaptiveThermogenesis is so important in weight control isbecause this effect is so powerful that it can negate aperson‟s efforts to increase metabolic rate and to loseweight. A number of experts are now concerned thatrepeated dieting may turn this mechanism against adieter in the long run and make it more difficult tolose weight over time.WebHealthForYou.Com
  8. 8. Some research on “Yo-Yo Dieting” even indicates thatit may increase the risk of certain diseases includingheart disease. Calorie restriction, if severe enough,can also negate the effect of exercise on weight loss.Research done on the effect upon metabolic rate by acombination of calorie restriction and exerciseindicated that metabolic rate fell substantially as aresult of the calorie restriction and adding an exerciseprogram failed to prevent any metabolic slow downunder these conditions.WebHealthForYou.Com
  9. 9. Each group was on a calorie-restricted diet, averaging1286 calories daily. One group had no added exercise,one group added one hour of strength training threetimes per week and the third group added a half hourof aerobic exercise three times per week.In other words, the calorie restriction caused a slowdown of the metabolic rate of all the groups andoverrode the metabolic benefit of exercise. Thus, theimportance of eating enough and not allowingAdaptive Thermogenesis to work against youbecomes even clearer.WebHealthForYou.Com
  10. 10. You should eat foods that are filling withouthaving a lot of calories. The foods you choosewill ideally be low in calorie density…or highon the EMI scale, the measurement I createdto show the important weight-to-calorie ratioof a food. When foods are high on the EMIscale, you get more food and maximumsatisfaction, just with fewer calories.WebHealthForYou.Com
  11. 11.  Your Resting Metabolic Rate can change in responseto how much you eat. This signal tells your body thatit doesnt have to slow down the burning of caloriesand that it doesn‟t have to work to conserve body fat. You can do this by making sure that you eat enoughfood. This is why in the Eat More, Weigh Less Diet,I encourage you to eat until youre satisfied. Eat untilyoure full, but at the same time dont overeat.Satisfaction comes from more than just calories.WebHealthForYou.Com
  12. 12. Pay attention to your body. Eating in this way– thoughtfully and with awareness until yourbody is satisfied, but not overfed. For thingsto really heat up, you need to transformunderstanding into action. Here are 8 SimpleThings You Can Do to help you implementthis strategy.WebHealthForYou.Com
  13. 13. WebHealthForYou.Com
  14. 14. 1. Learn how to use the Eat More Index (EMI) to findfoods that help fill you up. Understand that the EMInumber roughly represents the number of pounds ofa food it takes to provide one day‟s worth of calories,and that, in general, foods with a number greater than4.1 help to promote weight loss. 2.Chew your food properly because chewing beginsthe process of hunger satisfaction and because withthis diet you are eating more food. Try chewing eachmouthful at least 25 times as an exercise to break thehabit of wolfing down food.WebHealthForYou.Com
  15. 15. 3.Try the “Impress Your Friends” Lunch on page 126.This lunch provides a simple way of seeing how fullyou can feel when you follow this diet by trying aclassic Eat More, Weigh Less meal.4. Use whole grains to fill up your stomach. Start withthe grains that have the highest EMI values that fillyour stomach the most such as cooked whole oats(EMI value 9.9) and whole corn (EMI value 6.5).WebHealthForYou.Com
  16. 16. 5.Use potatoes to fill up your stomach. In a study onhunger satisfaction, potatoes were shown to satisfyhunger more than other foods. Potatoes have an EMIvalue of 9.6. This means that it takes 9.6 pounds of itto provide a day‟s worth of calories, so they‟re sure tofill your stomach in addition to providing a highcarbohydrate, low fat food.6.Choose whole vegetables for a delicious variety ofsatisfying dishes. Vegetables have the highest EMIvalues. For example, broccoli has an EMI value of 17;lettuce has an EMI value of 39.WebHealthForYou.Com
  17. 17. 7. Choose whole fruit when you crave sweets.Next to vegetables, whole fruit has thehighest EMI values of all. For example, theEMI value of grapefruit is 27, oranges 15.6,and apples 9.4. 8. Replace low EMI foods with high EMIfoods. Convenience foods such as potatochips (EMI 1.9), pastries (EMI 1.5) andhamburger (EMI 1.8), have low EMI values.WebHealthForYou.Com
  18. 18. In a study on hunger satisfaction, potatoeswere shown to satisfy hunger more than otherfoods. Potatoes have an EMI value of 9.6.This means that it takes 9.6 pounds of it toprovide a day‟s worth of calories, so they‟resure to fill your stomach in addition toproviding a high carbohydrate, low fat food.WebHealthForYou.Com
  19. 19. WebHealthForYou.Com