Diet strategies for the morbidly obese

One struggle with those weighing 100 lbs. over their ideal weight is exercise. Exercise is often a painful and overwhelming practice that most morbidly obese people will not follow through with, or even attempt in the first place.

Let's get real
If it hurts it's not gonna happen. Realistically speaking, those who are 100 pounds or more over their ideal weight can not exercise with any success if they experience pain. Pain in the joints, as well as back pain can often be worsened through many exercises, even walking. Most of these pains will subside or lessen with weight loss so the obvious strategy may be to focus on weight loss primarily and include low impact exercise along the way. See Is the exercise industry forgetting the obese? For exercise equipment made for those over 250 lbs.

The 3 plus 1 meal 
Most successful diets focus on portion control and foods that are in a healthy balance. Rather than joining diet programs that call for minute amounts of tasteless prepackaged, processed foods there is a more viable strategy. The 3 plus 1 meal simply states that you have 2 cups vegetables, 1 serving of a whole grain and 1 lean meat no bigger than the palm of your hand.  Leafy greens such as Kale, Collards, Cabbage, Spinach you can have as much as you like with any meal. Keep in mind that if you load these greens with fats, your diet will back fire. Try powerful seasonings like hot sauce, lemon juice and herbs and spices to enhance their flavor.


The 2 inches in, 2 inches off plate
Now this is a simple trick, but it also calls for portion control. Simply make sure when you use your 3 plus 1 meal plan that you are 2 inches away from the edge of your dinner plate. It won't necessarily get you an instant two inches off your waistline immediately but as time goes by it will help you shed the excess.


8 minutes on your Wii Fit every day
It sounds like a small insignificant amount but even the famed Dr. Oz says that working out for even 7 minutes a day is better than no exercise at all and will have some benefit. The brilliance of this is that it is do-able for even the very heavy person. Suggested exercise on Wii fit would be the stepping exercise. Each set lasts 8 minutes which makes it very easy to do and keep track of your workout. The Wii fit balance board is a  mere two inches off the floor and this exercise is low impact for almost everyone.  If you haven't invested in any exercise equipment, a Wii fit may be the best investment of all for the very obese. Wii fit takes up little space, and has a ton of easy to manage exercises ideal for those who need some low impact exercise. There are many levels and as you get healthier, you can increase your work out to eventually get to that 30 minutes of exercise a day optimum.

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Dieting: Keeping it real

Image via WikipediaDieting is a drag. Let's face it. It's all about self denial and sacrifice. However in proper perspective, it can be about alternatives, and healthy options. Either way, it is a commitment for life. This is the difficult part of the process.

How do we as consumers make such a strong commitment to ourselves when so often even making a commitment to pay a bill, stay in a relationship, or keep a promise can be so very hard? The easy answer is, well there is no easy answer.








Small changes
There are steps, small steps. I always find in my own health journey, that making small changes are a lot easier for me to handle than trying to make big changes all at once. If you break a small change you feel small guilt, but commit to do better. If you break big changes, you feel defeated, and like a huge failure.

Exercise
Almost as dreadful as the act of dieting is the act of having to  exercise, especially for an obese person. Why? Exercising hurts. Again, making a small change may be the answer. Walk a half mile every day? Or every other day? Eventually you will walk a full mile, then ?? Another alternative for those that need to lose before you can walk is to invest in simple exercise machines like Shake Weights, which can be used in the privacy of your own home and help you to work out your upper body.  It's about a small commitment to move more. Lets say we don't measure the distance, but commit to 15 minutes of brisk walking? The idea is to do what you are comfortable with. As you become acclimated to the idea, you will no doubt raise your own bar in time.

Drink more water
It seems so simple, but for many people dealing with health issues there is a lot of dehydration at the root of it. Water cleanses the body, provides hydration and adding lemon juice is said to help rid the body of toxins and help with digestion as well.

Keeping a journal
For some people writing is good therapy. For a dieter it may be just the visual aid needed to help them see where all the calories, fat and extra weight is coming from. By keeping track of what you are putting in your body you can at least gain some understanding. When you begin to keep your diet journal do so at least a month before you begin your diet journey. This way you can keep track of every bite, and become more aware of what you are doing, when you are doing it and it will all paint the profile you need to see where to make changes.

Treating yourself
Dieting is not just physically hard but it is psychologically hard on you as well. The hard work takes a long time to start paying off and treating yourself to a monthly treat may be the very thing that keeps your mind and body from becoming overwhelmed. Just remember once a month only. Once you start slipping and going off the beaten track it takes very little to undo what you've accomplished. Remember, dieting is a lifelong commitment.

Goals
Setting realistic goals for yourself is a key part of the commitment you make to your health. Goals that are too ambitious too soon may end up being abandoned. Instead place realistic goals on yourself that you know you can do. Besides, goals can change as your success becomes apparent. You can always raise the bar in your fitness journey. The idea is to never give up on yourself.

Doctor visits
We all hate going to a doctor, but at some point we all have to. Not only that, but if we are struggling with obesity, its important that we consult with a doctor to come up with a plan for our health. Doctors can keep an eye on your weight, blood pressure, sugar levels and advise you on additional steps you can take including detoxing, and other alternatives.


The run down:

1. Small changes
2. Exercise
3. Drink water
4. Keep a journal
5. One treat/cheat once a month
6. Set a goal
7. See a doctor regularly

Good luck in your journey, keep it real, keep it realistic and keep it going!

When your low carb diet quits working

Low carb diets are great, however like any diet, they have their faults and drawbacks..part of this is usually dieter error. Many low carbers start off with a bang and then hit a plateau that they can't seem to breach. There culprit may simply be in the form of that horrible " F " word,.... FAT.

Since most low carb diets are low in carbohydrates and a little higher in fats, it is easy to go too far with the so called low carb foods that have too much fat. These might be in the from of creams, cheeses, butter, sauces that are milk and cream based..while these add in items to many recipes may be low in carbs, too much of these good things can start coming back to bite you.

So what is the new strategy to override this oversight? Well keep in mind at all times, fat makes you fat. Low carb is a great way to jump start weight loss and low carbing is particularly great for diabetics, but when you hit that dreaded plateau, it is time to review your diet list of acceptable items and make changes, the human body is a wise old soul and it catches on to even the best thought out diet.

Low carb flies under the body's natural survival mode for a while and fools the body into burning fats in the diet for energy. However over time, low carbers tend to become so fixated on low carb they over do it on fats, especially animal fats.

This image shows a display of healthy foods on a table. Foods include beans, grains, cauliflour, cantelope, pasta, bread, orange, turkey, salmon, carrots, turnips, zucchini, snowpeas, string beans, radishes, asparagus, summer squash, lean beef, tomatoes, and potatoes. AV Number: AV-8812-3430 Reuse Restrictions: None - This image is in the public domain and can be freely reused. Please credit the source and/or author listed above. (Photo credit: Wikipedia)

If you have hit a plateau, keep it simple, revise your diet by keeping your meats lean and increasing your intake of veggies, especially the leafy greens. Eat as much negative calorie foods as your hearts desire, because no diet works if you feel hungry all the time while you're on it. If you are using low carb pasta, make sure you do not eat the left over pasta because low carb pasta reverts back into regular pasta after it has sat around in liquids or is over cooked which releases the starchy glutens. its kind of like Cinderella, after midnight, it turns back to its former self.

If you are a diabetic it is imperative that you become a student of the disease. Do not make up your own rules as you go. You can not say, on the weekends I will allow myself to go off my diet and have whatever I like. Why can't a diabetic do this? Because you are a diabetic 24/7 (weekends included). What does this mean? Those regular slips in diet protocol for a diabetic could cause the body to adjust and respond negatively. The body will literally "figure out" that it is deprived during the week, and work harder to store fat on the weekends when it is getting it.

Image via Wikipedia

So what is a low carber or diabetic to do? Well, let yourself have random treats on occasion with no set time or schedule, this keeps the body guessing. The key factor is, these random treats have to be the smallest portion you can have, have a few tablespoons of mac and cheese, not two cups, have one or two cookies, not a half of a bag...if you can't be disciplined with this random treat idea, don't even start it, because letting up on yourself on a regular basis isn't really dieting at all.

This random treat idea also should never ever be done when you are a newbie at low carbing or just found out you have diabetes. This is for the tried and true dieter that actually knows how to show discipline and control and is experienced at maintaining their weight.

It takes time to know your body. You have to be strict and learn what will spike your sugar levels and avoid these foods. Don't make up your own rules, slipping up on your diet when you are a diabetic might have dangerous health consequences..just sayin...oh and did I mention exercise? Yeah, that too can offset a plateau as well.

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7 Myths of Dieting

Image by roboppy via Flickr

 
Remember, there's no one-size-fits-solution to weight loss. Now that you know what doesn't work, the next step is to figure out what does.
Start by getting expert advice on choosing a diet plan, then read nearly two dozen popular diet reviews. After you have a diet picked out, visit the Diet & Weight Loss Learning Center to get lots of tips on ways to stick to it so you reach your ultimate weight and fitness goals.

Read more: http://www.healthline.com/health-slideshow/myths-of-dieting/choosing-a-diet-that-works#ixzz1NSoBwFAQ
Healthline.com - Connect to Better Health

Low carb yourself thin

Image via Wikipedia

 

Start off with little changes. No diet is successful if you can't follow it. Just make small changes, drink more water, and sugared sodas are a no no, I have gotten used to Diet Rite soda, is has nothing in it, and you can get used to them rather quickly. Avoid sugar, there are substitutes out there, I like Splenda but there are many out there now.
Read more here: Low carb Yourself Thin

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Low carb French Toast

Image via Wikipedia

French toast is a delicious meal to have in the morning.  It can be a versatile decadent food that can also be suitable for a dessert that can be had any time of day.  Ordinarily, French toast would be off of the low carb menu due to the sugars/ carbs in the types of bread being used, luckily there are a number of great low carb breads on the market today.

This recipe uses low carb bread, healthy Almond milk, and a cooking spray that is tasty and has zero fat,calories,carbs,etc.  Add splenda for extra sweetness and you have a tasty breakfast that is healthier for sure!

Ingredients:
2 eggs
1 cup Silk Pure Almond Original Almond Milk (what I used for this)
3 tbs-Splenda-granulated
1 teaspoon vanilla extract
1/2 tsp of cinnamon
1/4 tsp of nutmeg
Smart Balance Buttery Burst Cooking Spray with Organic Soy
2-6 Slices of-NATURE'S OWN low carb whole grain bread (called Double Fiber on label, the one you want will also say on the nutritional information that it has 10g carbs less the 5g of fiber = 5 net carbs / per slice)
In a small bowl whisk together eggs, Silk Pure Almond Milk, vanilla, almond extract, nutmeg, and cinnamon. Pour mixture into a glass pie dish or square glass baking dish for best convenience. Gently submerge bread in egg mixture, one or two slices at a time and place on a griddle that has been sprayed with butter flavored cooking spray- over medium heat. Cook each side until golden brown and serve sprinkled with artificial granulated sweetener such as Splenda. Top with fresh blueberries, strawberries or toasted almonds.

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Getting your family slimmer on a low carb plan

Image via WikipediaFruits and Veggies need to be a mainstay in your home for optimum health and weight management


Southern cuisine is probably one of the worst diets to succumb to. Fried foods, rich and starchy, and decadent desserts are firmly inserted into the southern lifestyle. However many other cultures have diets that cater to a less than ideal pallet as well. Low carbohydrates in a diet will improve your overall health and weight provided you become properly educated on it. The truth is, you have to do a number of things to get your family eating healthier and looking better. Low carbohydrate consumption can get you there, but its not the only thing to do. This way of life is great for diabetics and those who have diabetes in the family. Low carbohydrates are not enough, you have to watch proportions, and caloric intake still. Otherwise you will end up where you started.


Water works- Cut out the sugared drinks your family is consuming. It is so important that you hydrate your body properly and the best way to do this is by drinking more water. Water not only hydrates the body, it can help the body feel fuller between meals and is a great tool for dieting.


Find healthy alternatives - If you are overweight, chances are restraint is not your strong point. Therefore it is important to approach your diet and food consumption in a different way. Fried foods will never be healthy, so you are going to have to learn to live without them. Find alternatives that are just as yummy. Flour has very little flavor in it, its the satisfaction of the crunch, texture and salt that most people actually desire. If it were just flour, we'd all be eating it by the bucket full. Find healthier alternatives that have those same properties like celery, lettuce, almonds, whole wheat pita chips are also great, but be careful not to exceed the serving size. Rice, pasta, and potatoes are high in carbohydrates and easy to over eat. To find low carb/high fiber pasta look for Dreamfields Pasta in your grocery store. It is a great alternative to regular pasta, and tastes indistinguishable from the regular kind. If you can't find it in your local grocery store, www.netrition.com offers a lot of low carb foods to help you find healthier alternatives to your family's meal plan.

Get full of it- No diet will work for anyone long term if you don't feel "full" at the end of a meal. Your body is used to excess and it will automatically crave what it is used to. Double up on your veggies, sometimes adding hot sauce or a powerful flavor to something bland will make it more satisfying. It is better to over indulge on veggies, than to over indulge on chocolate cake, or having a fourth slice of pizza. You will have to train yourself to eat these things on regular basis. Your stomach doesn't know the difference between 2 pounds of lettuce or 2 pounds of fettucini. Make it feel full, it will not crave more.


Exercise- The only exercise that counts is the one you will actually do. You need to exercise every day for at least 30 minutes. Walking is one way to improve your health, and weather permitting one of the most enjoyable ways to get into shape. However, if you rely on just walking you may not do as well as most people will not walk on a regular basis in bad weather. A great alternative and in addition to walking would be to invest in a Nintendo wii fit system. This system will allow you to work out in the privacy of your home, on your time schedule and you won't be as prone to break the routine since there wont be too many excuses for doing so. Wii fit will keep track of your weight, offers a broad range of low impact exercises, including aerobics, strength training, balance improvement, etc.  For residents in Orangeburg, SC,  Edisto Memorial Gardens offers a nice boardwalk throughout the gardens for family walks and is a great way to spend time together. There is a picnic area and also a playground, and tennis court. Orangeburg Country also has Santee State Park to explore as well. Next year Orangeburg, SC will also open its doors to the public with is new Orangeburg Aquatic Park.  Having places to be active instead of just sitting around the house will have the whole family more enthusiastic about getting in shape.

Commitment- You have to make a solid commitment to this lifestyle for yourself and your family. Go to parks instead of restaurants, bowl instead of watching movies, and always eat at home except on the occasional splurge. If your family craves sweets, visit your local TCBY and order healthy low fat frozen yogurt instead of ice cream. Life is short enough, don't wait until you are hearing bad news from your doctor to love yourself and your family enough to change, it may be too late.

Get educated- For more information on the great benefits of drinking water and losing weight, read the book BODYCRAFT- Creating the Body You Want, While Loving the Body You Have, written by L. Ilizabethe Zelandais. This book offers incredible insights and help for the struggles we all face with our body and minds.


http://www.netrition.com/ makes great low carb pasta that tastes just like regular pasta without the guilt.

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