There are seven major components to losing and managing weight. This newsletter will focus on three important points
relating to one’s weight and their ability to lose weight. I will supply a brief explanation of each topic. This is not designed to be medical advice, but rather general information that will hopefully be of value to the reader.
1. Optimal thyroid function.
In my opinion, most people today have sub optimal thyroid functioning. This is extremely important as the thyroid directly affects one’s metabolism, usually by slowing it down. A slow metabolism makes it very difficult to lose weight. Things that interfere with thyroid function include too much sugar in the diet, not enough protein in the diet, and a mineral deficiency, particularly iodine, zinc, manganese, and selenium. Fluoride should be avoided as it blocks the uptake of iodine by the thyroid and radiation exposure needs to be minimized. Adrenal (your stress glands) and hormonal imbalances are some other anti-thyroid factors. Thyroid blood tests are not the most sensitive of tests. If they are abnormal, the problem is on the severe side. The tests can be normal with a sub optimal thyroid.
It is important to exercise to burn calories and increase metabolism. The reason I put the thyroid first is because if it isn’t balanced, one’s motivation to exercise is usually diminished. Exercise sessions do not have to be long but they need to be consistent. Mixing different exercises that work large muscle groups simultaneously with little or no rest between sets works well and doesn’t take a lot of time. Many of the lose weight quick approaches focus only on scale weight and are not the healthiest way to manage weight. You could lose water and muscle and have a lower scale weight. The goal is to actually gain lean muscle mass as body fat decreases. Since muscle weighs more than fat, scale weight may not reflect the real change in one’s physiology. Many will lose several notches on their belt before they see a loss of weight. Whole books have been written on the benefits of exercise, they are so numerous. For weight management, exercise is not an option.
3. Food choices.
The diet should consist of real food. This eliminates fast food and refined products. Organic when possible is best because toxins (chemicals) can have a negative effect on metabolism. Potentially, every system of the body is vulnerable to a diet loaded with toxins. (More about toxins next newsletter). Eliminating refined sugar and refined grains is a must. Both spike blood sugar and cause an increase in insulin release by the pancreas. If this happens often, the result is excess insulin which gets stored as fat. The diet should be clean proteins, complex carbohydrates, and vegetables. The best type of protein depends on the individual. I personally don’t eliminate organic rice or sweet potatoes, and it is hard to overdo the vegetables, although many do better if they are steamed. No carbohydrates are to be eaten alone as combining foods averages out the blood sugar effects. A couple of items to totally eliminate include refined flour products and processed milk. Organic Italian pasta is allowed occasionally. Raw milk, cheese, and cottage cheese are tolerated by most people. I suggest taking an appropriate digestive enzyme supplement as almost everyone has a digestive incompetency. This will help deliver nutrition to the body in spite of that digestive limitation. Undigested food also adds to the toxic load of the body resulting in a myriad of possible problems. For example, undigested protein can lead to an increased risk of colon cancer as well as weight gain.
Part 2 next time.
Dr. Dennis K. Crawford
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