What's Wrong with Losing Weight?
by Elizabeth Bohorquez, RN, C.Ht
Abstract: Everyone wants to lose weight, but unfortunately, stepping
on the scale doesn't tell the truth about what's wrong. This easy to read
article spells it out while giving heaps of details for turning things
around & leading the reader towards health &
What's Wrong with Losing Weight?
12 Steps to Make It Right
No matter where you look, it appears that everyone seems to have
weight issues. There are those who want to lose pounds & others not
wanting to gain pounds. It's not uncommon to live one's emotional life in
relation to the dial on the bathroom or supermarket scale.
known, the scale is not the best determining factor of what is going on
weight-wise. The scale only reports the total weight, not the lean body mass
nor body fat percentage. In addition, there are people who do not
appear over-weight, but do have an unhealthy body fat percentage & a
low-weight lean body mass. For one reason or another they are not burning fat
& more than likely, they are building insulin resistance on their cell
borders, leading down the path to the killer diseases. Keep in mind that here
are also individuals who have a dense lean body mass & lower body fat
percentage who will weigh more than they appear as muscle weighs more than
fat. Athletes often fall into this category.
Here are some keys to
attaining a healthy lean body mass, body fat percentage &
1. FIRST....you must have a HOT DESIRE to not only REACH your
goal but to ATTEND to it FOREVER !! It needs to be fed each & every day
with powerful affirmations, loaded with positive emotion. All negative
mind states that present themselves MUST BE diminished as soon as they are
noticed. Then, you must re-educate those emotional states, not only with
new behaviors, but with HOT DESIRE.
2. Next, it's important to take
stock of where you are RIGHT NOW in regard to your lean body mass & body
fat percentage. You scale weight is actually a secondary issue at this
time. There are websites that will help you to figure this out & also
give you an idea of a healthy body fat percentage for your age & level
of health. If you would like to write to me, I will be happy to help you
3. Once you know your lean body mass, you will need to find
out how much protein your body needs in a total day in order to burn fat.
Again, check the web or write to me. Depending on your body fat
percentage, body weight & exercise levels, you may need even more. You
will also need to know how to divide your required protein throughout your
day. Protein is calculated in grams or units. 7 grams equals one protein
unit, so if you are measuring tofu or nuts as a protein choice, be sure to
estimate your serving. Don't eat out of the package. Place your serving on a
plate. An ounce of meat or poultry, one ounce of cheese & 1.5
ounces of fish constitutes a protein unit. There is usually no need to
measure, but one certainly needs to "eye- ball" serving sizes. Do know that
when the meals are properly designed, hunger levels will normalize.
That means that "I could eat the wallpaper off the wall" hunger levels
will be gone forever.
4. Meals must be scheduled every 3.5 to 4 hours to
avoid "big bridges" that interfere with healthy blood sugar levels.
"Walk-by" & "thought-less" eating patterns also need to be broken to
preserve this healthy fat- burning physiological state. These negative
eating habits over-produce insulin & since insulin stores fat, you can
guess the outcome. Heightened awareness & interactive self-hypnosis will
help with this. If "break-through" hunger occurs, the previous meals
need to be reviewed. In most instances one will find insufficient
nutrition or hidden insulin triggers. Common ones include coffee, caffeinated
tea, diet soda, artificial sweeteners, gum or breath mints. Insufficient
water causing dehydration is also a possibility.
5. Its important to
learn the difference between low, SLOW & high glycemic carbohydrates.
Certain high glycemics, such as refined foods containing white flour
& high fructose sugars tend break down very rapidly, causing the
hormone insulin to be over-produced. Al- though we need insulin to survive,
when it is over- produced it leads to excess fat storing, as well as to a
condition known as insulin resistance, the precursor to the killer diseases.
In addition, if a person smokes or has alcohol dependency, cravings
6. Low-glycemic carbohydrates include all varieties
of lettuce, sprouts, cucumbers, peppers, radish, artichoke, kale,
zucchini, snow peas, asparagus, Brussels sprouts, okra, arugula, broccoli,
endive, spinach, green beans, cabbage, mushrooms, eggplant, yellow squash,
turnips, to name a few. Tomatoes can be acceptable in smaller amounts as
they are actually a fruit. These vegetables help to balance the
blood sugars, as well as containing lots of vitamins & minerals. You
can eat them raw or cooked.
Most obese individuals under-eat low-glycemic
vegetables & over-eat high-glycemics, especially the re- fined
choices. They have a strong tendency towards disorderly eating, eating too
little of what their body needs to burn fat & compensating with
larger portions or overly-frequent eating of foods that raise their
insulin levels & place their body into food stress. When the needed meals
are not properly balanced & delivered when they are needed, the pancreas WILL over-produce insulin & the body will store fat. Keep
in mind that the body NEEDS proper nutrition & cannot go & get it for
itself. Believe me, if it could it would !! The body looks for
homeostasis or balance & so if the nutrition is not DE- LIVERED, the
body will break down the lean body mass & store it as fat.
High-glycemic vegetables include acorn squash, butter- nut, corn, lima beans,
refried beans, artichokes, beets, kidney beans, parsnips, peas, white &
sweet potatoes, chickpeas, lentils, carrots to name a few. All grains are
high-glycemic carbohydrates. Choose whole grains & stay away from refined
ones. Read the labels. Choose breads that are dense & have no sugar or
sweeteners of any sort added to the dough. If you suspect a sensitivity to
yeast, choose a yeast-free product. If you suspect a sensitivity to a
particular grain, check it out & if necessary take it out & try
a different grain. Other grains include rice, both white & brown,
barley, quinoa, millet, rye, buckwheat & oats. Bulgur & couscous are
8. All fruits are high-glycemic & need to managed properly. Stay away from juices & pretend juices. They stimulate
insulin production & very quickly. As for whole fruits, much will depend
on your already present level of insulin resistance & how sensitive you
are to the particular fruit. If your body fat percentage is high, you may
need to limit fruits & to choose those that have less tendency to drive
the blood sugar up. Those include blueberries, blackberries, raspberries
& strawberries. Dried fruits, bananas, guava, mangos, papayas &
dates are very glycemic & should be avoided unless there is some very
good reason to include them.
Most people I see in my office tend to
over-eat fruit. They see it as a healthy food & therefore
interpret that as an "ok" to eat it whenever they like & as often as
they like. I have one patient who nibbles grapes throughout the day. Think
about that for a moment. She is actually asking her pancreas to pro- duce
insulin each & every time she pops one into her mouth!
9. Breakfast should consist of protein, healthy fat & a slow or dense
carbohydrate. The portions depend on the needs of the body in the front part
of the day. Fruits are usually not a good choice here, especially if the
body fat percentage is high. They are often responsible for break-through
hunger in the middle of the morning, or in the early afternoon.
Depending upon the time one starts the day, there may be a need for two
small breakfasts. I find this occurring in nurses who wake up at 5 AM &
start their work shift at 7 AM. They may not be scheduled for lunch until 12
or 1 PM. It's important to work with "the bridges" so as to manage the
blood sugars properly. All caffeinated beverages stimulate insulin production
!! One is still paying for 8 ounces of coffee ten hours later !
Lunch is time for protein, healthy fat & lots of low- glycemics. By lots
I mean at least 3 cups. Depending on the individual, a serving of grain may
also be needed here. When one is looking to lose body fat percentage, the
amount of food needed during this time is often higher.
individuals usually over-eat at lunch OR starve. Once again, disorderly
eating is a big problem here. Those who are disorganized find themselves
dealing with lack of planning & looking for the easy way out that
usually means joining the "let's order out" group in the office. For those
who are home, it's easy to join the children or to just open the refrigerator & let the hands do the walking instead of the head.
Water is the beverage of choice. Decaffeinated green tea is acceptable. I'm
not talking about the bottled variety, but that make from loose tea or a
11. Mid afternoon is low blood sugar time for most
people & an afternoon snack is often a must. Once again, count those
hours & watch out for "big bridges." The size of the snack depends on the
body needs. The choices fall into the categories of protein, healthy fat
& low-glycemics. These foods balance out the blood sugars & form a
healthy bridge to dinner.
Most people tend to make poor choices at this
time of day. Some reasons include the fact that breakfast & lunch were
not properly balanced & so the body is screaming out due to the
over-production of insulin. When this happens the body looks for
carbohydrates to balance out, but unfortunately the kinds of foods chosen
are not what the body had in mind. Sometimes a person will "be good" &
choose fruit. This usually has a back-lash & within an hour or so, the
body is screaming to eat again or their could be symptoms of hypoglycemia
including shakiness, light headedness, extreme hunger, blurred vision,
12. Dinner is the time for a balanced meal. It should contain
healthy protein & fat, low-glycemic carbohydrates & a balance of
healthy high-glycemics. When the body fat percentage is too high, it's a good
idea to eat at least two cups of low-glycemics to help hold the blood
sugars. I'm not in favor of eating refined sugars at this meal, but sometimes
it takes awhile be- fore an individual can wean themselves. I always
suggest that my office patients stay away from binge choices. If one
"must have" a cookie or something sweet, choose one that is "ok" but "not to
Once again, the serving sizes at dinner depend on the needs
of the body including the lean body mass, exercise & stress levels.
When a person eats correctly, after a short while, the physiological appetite
levels usually balance themselves. Emotional & compulsive eating are
separate issues & need to managed in a different way. The body is very
intelligent & knows what to do when it is provided with what it needs.
Of course, in rare instances there are other medical problems, but for the
large majority of people the problems are nothing more than lack of desire,
lack of knowledge, lack of planning, lack of exercise, lack of stress
management, lack of follow-through & self- disorder.
Diets don't work. One needs to know how to eat for what the body needs & then
to learn how to eat those other foods that the mind wants. In
"interactive self-hypnosis" we learn to "contain" those foods. We can have
everything we desire, but not all the time or when the urge presents itself
to us. As we learn to work with our mind-body connection, our
emotional child-self, our compulsive nature & old patterns, we can
break through the dangerous habits of the past & re-edit these with new
facets & desire for healthy outcomes.
information in this article reflects the author's experiences & is not
intended to replace medical or psychological advice, nor is it the intent of
the author to diagnose or prescribe. The intent is only to offer
information to help the reader cooperate with their physician in the
mutual quest for desirable health. Always consult your physician before
embarking on any lifestyle change, nutritional or otherwise.
Bohorquez, RN, SRN, CPH is a Clinical Medical Hypnotist, President &
Program Designer for Sarasota Medical & Sports Hypnosis Institute located
in Sarasota, FL & online at www.hypnosis-audio.com &
www.sugar-addiction.com. She is the author of Sugar the Hidden Eating
Disorder & How to Lick It & The Mindbody Fitness Boot Camp.
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