Mini E-Book on 5 Truths of Weight Loss

5 Truths You Must
Know About Weight Loss

Today, right now as you are reading this, there is a dangerous, deadly disease spreading like wildfire all across the globe. It’s in every country of the world… in crowded cities and remote rural areas… it is affecting adults and increasingly, children. It brings pain and suffering in any number of ways… from difficulties in everyday living to constant discomfort and thinly veiled discrimination. Worst yet, this disease vastly increases the risks for painful, dangerous conditions that cost millions of lives. We may never know how many. It’s a terrifying prospect, isn’t it?

But before you start stocking supplies and surgical masks, you should know this isn’t something you can catch… though its move from rich to poor nation has gotten the attention of medical experts around the world.
This disease is obesity.


TRUTH #1: Obesity is a worldwide epidemic
In fact, the World Health Organization (WHO online @ http://www.who.int) is the source of some startling statistics, and is convinced that obesity has reached epidemic proportions throughout the world. Today an estimated 1 billion adults world wide are overweight, with at least 300 million of that number falling into the clinically obese range. Some places on the globe (North America, the United kingdom, Eastern Europe, the Middle East, the Pacific Islands, Australia, Asia and China) have seen a dramatic rise in obesity rates since 1980. Childhood obesity, almost unheard of years ago, is now on the rise in many parts of the world, with an estimated 22 million children under the age of 5 now overweight.

Flying in the face of conventional wisdom, obesity is not restricted to industrialized nations. In developing countries estimates place over 115 million people as dealing with obesity related health problems. Obesity and under-nourishment can, and often do, exist together, putting a terrible strain on developing countries. A survey in 1999 by the United Nations (UN) found that obesity was growing in every developing region of the world, even in hunger-ravaged nations you might not expect.

There are lots of theories behind why obesity has become such a worldwide problem. Some point to the increased consumption of high calorie, nutrient poor foods with lots of sugar and saturated fats. Processed foods make up a large portion of a modern diet. As incomes rise around the world and poor countries become more prosperous, their populations become more urban and diets change to include more processed foods with a higher portion of fats, saturated fats and sugars. Portion sizes too are over generous.

Reduced daily activity also plays a role, as more and more of the world begin to work in less physically demanding jobs. Today, a good many of us sit behind a desk or in front of a computer screen for a large portion of our waking hours. Even work that used to be physically demanding, like farming, has become more modernized. Getting from here to there is now conveniently automated too — cars, buses, subways make it simple and comfortable to go from place to place. Our leisure time is more often than not spent passively and pleasantly enough before a television, a computer or a video game screen. Even our homes have been upgraded and infused with all manner of state-of-the-art appliances, prepackaged convenience foods and gadgets to make housework less work.

The irony is, progress is supposed to be a good thing… right? Bringing modern tools and economic benefits to under-developed parts of the world is progress… isn’t it? Modern medicine has gotten a handle on terrible diseases like smallpox, malaria and influenza that have killed millions, and yet we can do little to stem the tide of a different, more dangerous and deadly threat that has taken hold in all corners of the globe. And this one doesn’t come from new strains of mutated bacteria, poor sanitation or lack of public health practices. There’s no lack of education and funding here.

The problem is, … us. We’re simply eating ourselves into a dangerous, deadly state.


TRUTH #2: The danger is believing obesity = affluence
Surprisingly, the idea that thin is attractive and desirable is a relatively recent one. There is a much longer, more entrenched history of fuller figures being prized and admired… a sign of affluence and prestige. Some of the earliest artifacts found are of an obese female figure — showing a clear regard for this form in early cultures. There is a pre-historic biological basis for this view, the more body fat a person had, the more likely they would be able to survive times of famine and depravation. It was the ancient Greek Hippocrates who first observed that very fat people were more prone to sudden death than thinner people.

In medieval times, being overweight was a sign of affluence that was reserved to members of the aristocracy and the clergy. Plumpness showed plainly that you were able to afford ample food, were comfortable and successful. Being skinny was seen as a mark of poverty, a prime indicator of starvation.

The work of masters like Botticelli, Da Vinci, Rubens and others show a high regard for a plumper figure. It was only as we approached the late 19th century that a shift in attitude took place. Obesity went from being a sign of affluence and aristocratic breeding to something less appealing.

In the years that followed, perceptions shifted toward the idea that super-slim was more attractive and desirable. Still not all parts of the world have come to equate thin with attractive. There are still some African, Arabic, Indian and Pacific Island cultures that accept and appreciate a fuller figure. And in China, once the leanest of nations, a growing number of adults and children are considered obese using
World Health Organization standards.

During the last decade especially, obesity and weight problems have come to be seen as medical issues that may be a combination of lifestyle and genetic factors. With this increased attention on obesity, research has focused on identifying the components of the system that regulate body weight, including several of the genes responsible for human obesity. A key element of the physiological system is the hormone leptin. The identification of additional parts of this homeostatic system will give experts further insights into the molecular basis of obesity, and open up possibilities for new, more effective treatments.


TRUTH #3: Obesity is more deadly than either smoking or alcohol
Those extra pounds don’t just effect your looks, your social and professional life, how you’re treated by friends and strangers, your self esteem and self image… that extra weight increases the chances you’ll deal with some serious, life altering conditions. First among them is the increased risk of premature death itself. Shockingly, even 10 to 20 pounds extra can increase the risk of early death, especially if you’re 30 to 64 years old. In fact, experts put the risk for obese people from 50-100% higher compared to those of normal weight.

According to the U.S. Surgeon General (online at http://www.surgeongeneral.gov) extra weight is not a matter of looking or even feeling better. It’s a matter of survival. Being overweight or obese puts you at greater risk for…

• Heart Disease: As weight increases, the incidence of heart attack, congestive heart failure, sudden cardiac death, angina or chest pain and abnormal heart rhythm also goes up. Part of the reason is that being overweight raises the levels of fats in the blood, and lowers the HDL (good) cholesterol that serves to protect you from heart problems. The obese body tends to hold onto sodium, which in turn increases the volume of blood causing the heart to work harder and blood pressure to rise.

• Stroke: An important secondary risk factor for stroke, obesity contributes to this dangerous condition by making atherosclerosis (narrowing of the arteries) more likely. Your high fat diet, raised blood pressure and lack of exercise all contribute to plaque buildup on the walls of vital arteries. Along with this, obesity can cause an arterial blood clot — a key precursor to many strokes. During a stroke, blood and oxygen don’t flow to the brain the way they should, this results in paralysis and sometimes death.

• Diabetes: This is the disease most directly linked to obesity and being overweight. Extra fat makes your body resistant to insulin, and this makes it harder for your cells to get the energy they need. Over 80% of those with diabetes are overweight or obese. Obesity is the leading cause of type 2 diabetes which if not properly controlled can bring on failure of vital organs like the heart or kidneys.

• Cancer: As the second leading cause of death in the U.S., cancer occurs when cells in one area of the body grow abnormally. Left for long enough, they can then spread to other parts of the body. Being obese or overweight increases the risks of developing several different cancers — colon, esophagus and kidney, uterine and postmenopausal breast cancer for obese women. Though the exact mechanism is still not understood, men and women who are overweigh have demonstrated a higher risk of developing many different types of cancer.

• Increased surgical risk: Obesity is commonly considered a surgical risk factor due to cardiac and respiratory problems that often go along with those extra pounds. Anesthesia is more complex and dangerous to administer. After surgery, complications and are more common, wound healing more difficult.

The pain of being overweight or obese isn’t limited to the risk of putting your life in danger. We’ve all heard about these risks time and time again… and we’re all still eating away. Less often discussed are the struggles obese and overweight people deal with every single day. There have been many demonstrations of the social stigma and subtle (sometimes not so subtle) discrimination leveled against the obese and overweight. Though not based in fact, most people still believe weight is a matter of will, and obese or overweight people just don’t have enough willpower.

If all this isn’t bad enough… there are other less dangerous, but equally debilitating health conditions that come with all those extra pounds, including…

• Breathing Problems: Carrying extra weight is associated with an increased risk of breathing related problems, especially asthma. The link between asthma and obesity has been demonstrated in research, and experts believe there may be a common set of genetic factors.

• Osteoarthritis: Excess weight adds pressure to joints and wears away at the cartilage that protects them. Your body may also produce higher levels of substances that bring on inflammation. This raises the risk of osteoarthritis. Less weight decreases the stress on knees, hips and lower back — weight loss can improve symptoms.

• Sleep apnea: In overweight and obese people, the added fat around the neck works against you, making the airway itself smaller, and releasing substances that bring on inflammation that can make thing even worse. The more overweight a person is, the more severe the sleep apnea will be.

• Gallstones: These clusters of solid material form in the gallbladder and are as much as three times more likely in obese and overweight people. In some cases an enlarged gallbladder can be the cause, in others, the incidence of painful gallstones may come from the body producing too much cholesterol.


TRUTH #4: The diet industry wants to keep you fat
When it comes to weight loss… no matter how much weight you have to loose, we all want to believe there is a simple, easy solution. A plan that works, but doesn’t require any heavy lifting, long term lifestyle changes or substantial sacrifices.

Something easy and effortless… where the pounds just melt away. Of course, the diet industry, taking in an estimated $40 billion each year, is all too willing to keep the fantasy of “fast and easy” weight loss going. After all, if consumers believe in the myth of magic weight loss… they’ll keep spending on the newest diet, the latest book or exercise video… those unused health club memberships… and profits keep rolling on in.

Five of the most destructive myths the diet industry is anxious to sell include…

1. Weight loss can be fast — without plateaus or stalls in progress.
FALSE: Healthy, lasting weight loss takes time and effort. There are plateaus that allow your body to adjust to the changes taking place. Gradual weight loss is lasting weight loss and keeps from triggering counter reactions that make loosing even harder.

2. There is an “ideal” weight for every height and body type.
FALSE: Genetics has a hand in determining your lowest sustainable weight, and this may be very different from what a weight chart says. Goal weights are often unrealistic, and even those who do reach that magic number may not be all that much healthier in terms of body fat.

3. Rapid weight loss is healthy — and possible.
FALSE: Weight lost rapidly will almost always be regained, and then some. Healthy weight loss is a 1 to 2 pounds per week, with plateaus and stalled progress along the way.

4. Maintenance is easy and means back to “more normal” eating.
FALSE: You can’t go back to the eating patterns of your overweight days… or you’ll be right back there in no time. Maintaining a weight loss over time is often more challenging than loosing the weight in the first place.

5. The same diet will work for everyone.
FALSE: We are all unique, and even a “personalized” diet plan isn’t going to work for you if you’re not willing to commit to changes in what you eat, how active you are, and the way you live long term.


TRUTH #5: Cereal diets (or any fad diet) are doomed to fail
Most experts agree that looking to trendy diets or special foods for weight loss solutions is a recipe for the frustrating and discouraging gain-loose-gain cycle of yo-yo dieting. While that new diet promises fantastic results, the spokespeople look thin and trim, fad diets just don’t work. Here’s why…

A sudden cutback on food and calories threatens the body — gradual changes to healthier eating are fine, but sudden calorie depravation slows your basal metabolism in an attempt to conserve calories — soe weight loss is that much harder.

Cutting a while group of foods from your life, isn’t healthy, realistic or sustainable over the long term — any diet plan that removes whole food groups (no fat, no carbs, for example) from your food choices isn’t something you’ll be able to do (or even should do) long term.

You’ll never learn healthy eating habits — since diets are only temporary and “think” for you, you don’t have to learn how to feed your body to keep it healthy. You follow a diet plan… and when you reach your goal (or you can’t stick it out a moment longer), you go back to your old, unhealthy habits… only to start the cycle all over again.

You haven’t learned how to control your appetite — eating small, regularly spaced meals and healthy snacks is a better way to keep your energy level up, and your hunger under control. Diet plans that don’t account for frequent, regularly spaced meals are more difficult to stick with.

Your diet doesn’t fit into your normal life — sure you can buy special foods or create the meals you need at home, but what about when out at a restaurant or a family event? Plans that require “special” foods or drinks aren’t likely to fit into your lifestyle, and thus won’t be maintained over the long haul.

Most experts agree that if you keep looking for a “magic bullet,” a trendy diet or prepackaged food for weight loss solutions, you’re bound to repeat the frustrating and discouraging gain-loose-gain cycle. You can’t change your eating habits for a week or two, and expect results that last. There really is no magic to it… though that hasn’t stopped people from looking for a simple, effort-free weight loss solution. The truth is that to achieve permanent weight loss, you need to make permanent changes in the foods you choose, the way you eat (and drink) and the level of activity you engage in every single day.


What you can do to start loosing — NOW
The good news is that if even if you lose as little as 5-15% of your total body weight, you reduce the risks for some of the more dangerous obesity related disease, especially heart disease. What’s more, a weight loss can help lower blood pressure, blood sugar and improve cholesterol levels. Symptoms of sleep apnea and osteoarthritis can be vastly improved by even a moderate weight loss.

So… what are you waiting for? Start today!

1. Look for a diet plan that allows foods from all food groups and restricts only the amount of fats and sugars you eat. The plan you choose should be well balanced and include fiber, fruit, veggies, whole grains, low-fat dairy, lean meats and fish.

2. Healthy snacks keep your energy level up and eliminate cravings that can sabotage all your hard work. Prepare healthy snacks ahead of time so that they are ready to grab when hunger strikes.

3. Watch the calories in what you drink — some fruit juices and sports drinks are loaded with extra calories that can really add up. And don’t forget to limit (or eliminate altogether) rich coffee drinks or alcohol, both loaded with calories.

4. Make regular exercise a part of your daily routine. Start with 15 minutes each day and work up to 30 minutes of activity on most days of the week. Before you begin exercising, especially if you are obese or out of shape, talk with your doctor to be sure exercise is safe for you.

5. Enlist the support of family, friends and co-workers to help keep you on track, offer support when your willpower is lagging, and cheer you on as you take the weight off.


Some Final Thoughts…
Some experts believe that our bodies retain a prehistoric tendency to store fuel to sustain us during periods of depravation. Only our modern world doesn’t provide that anymore… yet the instinct remains. This may be part of the reason why super sized portions and lack of activity are as dangerous to us now as saber tooth tigers and harsh, bitter climates were to early man.

But rather than buy into the myths that the diet industry is all too willing to provide for us, we need to be wary. If it sounds too good to be true… chances are, it is. The secret to lasting weight loss isn’t magical or easy… it won’t come without effort and willpower. Unfortunately for those of us looking for a fast easy answer, there isn’t one.

Experts agree that the only way to lose weight, and keep it off for good, is to adopt a sensible eating plan that you can maintain over the long haul. Add exercise into your daily routine to increase the number of calories you burn. And expect to keep on with these changes today, tomorrow and for the rest of your life.

When you do, not only will the weight come off, but you will feel better, stronger and more in control than you ever have before. And, if enough of us do the same, we’ll be able to stop the obesity epidemic in its tracks.