Tips for Healthy Weight Loss

BLOOMINGTON, MINN. - An estimated 64 million Americans are considered obese, according to a report from American Heart Association. Obesity can be defined as having a high proportion of body fat with a Body Mass Index (BMI) of 30 or higher. In 2005, approximately 112,000 Americans died as a result of obesity-related conditions such as cardiovascular disease and diabetes.

"Obesity is a tremendous burden in our society," says Paul Ratté, ND, a naturopathic practitioner at Northwestern Health Sciences University's Woodwinds Natural Care Center in Woodbury, Minn. "Americans spend more money on fad diets and weight loss products than any other country but are still losing the battle with obesity."

Although many of the current fad diets promote calorie cutting as an effective way to lose weight, Ratté says many of these diets can actually make a person gain weight. "Starvation is often defined as consuming less than 2,100 calories each day, yet most diets tell people to consume as little as 1,500 calories," he says. "When the body is starved, it enters survival mode and holds on to what little food there is, causing the body to accumulate instead of expend calories."

According to Ratté, there is no such thing as a quick fix when it comes to weight loss. He says that slowly building metabolism will result in more successful weight loss in the long term. He offers these tips:

• Eat more whole foods. Eating whole foods means consuming food the way it is found in nature. These
  foods are nutrient dense, meaning they have a low number of calories and a high amount of nutrients and
  phytochemicals. "Instead of drinking orange juice, eat an orange," Ratté recommends. "A small glass of
  orange juice may contain as many as four oranges, but the average person generally wouldn't eat four
  oranges in one sitting."
• Stay away from the television. Watching television not only prevents a person from getting adequate
  physical activity; it may also trigger emotional eating. "Television promotes food and stimulates the
  appetite," says Ratté. "It has the power to make you think you are hungry."
• Don't be a reactive eater. "If you eat a poor breakfast and a small lunch, chances are you will be starving by
  4 p.m.," says Ratté. "Your body will crave a quick fix so you might eat junk food to raise your blood sugar
  and get fast relief." Eating like this can be problematic because it doesn't provide long-term energy and
  hunger often strikes soon after - leading to more food consumed.
• Be a proactive eater. Eating protein in the morning keeps blood sugar balanced during the day. "If you eat a
  serving that's about the size of a deck of cards you will have more energy and won't
  crave sugar," says Ratté. "Because digestion is the most active between 3 a.m. and 3 p.m., try not to eat
  protein after 3 p.m. It will be harder to break down and will sit in your stomach overnight."
• Moderate physical activity is important. Physical activity is important because it can help reduce stress
  levels. "You don't need to exercise 14 hours per week," says Ratté. "Approximately 300 minutes per week
  should suffice for most people." For those who struggle finding time for exercise, simple physical activity
  for 10 minutes, three times per day, can still be beneficial.

"Many people think they need to lose weight in order to be healthy," says Ratté. "It's actually the other way around - you have to be healthy in order to lose weight." There are three basic elements that create the foundation of health. In order to experience successful weight loss, Ratté suggests focusing on:

• What you think. This element includes stress management. High stress may lead to an increase in the production of the hormone cortisol, which can lead to weight gain around the mid-section;
• How you move. Stay active and be sure to get a moderate amount of physical activity; and
• What you eat. Make a conscious effort to eat well.

"To be effective, all three elements need to be taken in consideration," says Ratté. "This will help you understand how your body functions, and you will soon realize that cutting calories and excessive exercise aren't the keys to successful weight loss."

For additional resources on weight loss, visit http://www.nwhealth.edu/nns, a Web site focusing on natural approaches to health and wellness hosted by Northwestern Health Sciences University.