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WebMD Tips for Losing 100 Pounds

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This is from WebMD. I thought it was very good. There are more people than you’d think that face this problem. It is painful and sometimes they don’t know what to do. When I watched the show Ruby I was touched by her story. Here are some ideas for others. ALL credit is given to WebMD.

10 Tips for Losing 100 Pounds

Got a lot to lose? Consider these tips for successful weight loss.

WebMD Feature

By Kathleen Doheny

Reviewed By Jonathan L Gelfand, MD

If you’ve got 100 pounds or more to lose, chances are you’ve already been on numerous diets and exercise programs, without long-term success. So, the standard advice — eat less, exercise more, and don’t give up — just isn’t enough.

WebMD polled weight loss experts — as well as men and women who have lost 100 pounds or more and kept it off — to ask for their best tips for those who have lots to lose. Here’s their advice.

1. Shrink Yourself: Analyze the Payoff You Get From Excess Weight

The question can startle people, but Anne Fletcher, RD, a Minnesota dietitian and author of the “Thin for Life” book series, asks it anyway. “What is your excess weight doing for you?”

Put another way, she asks: “What are you getting out of NOT losing weight?”

Her clients and those she has interviewed for her weight loss books have given her some surprising answers. Some told her they were hiding behind their weight as a way to avoid intimacy.

Others had less complicated reasons, she says. “One man said he didn’t like mowing the lawn, and he didn’t have to do it when he was heavy.”

Identifying and understanding your underlying motivation to stay heavy — and getting help if you need it to address the underlying issues — can help spur your motivation to lose.

2. Assess Your Readiness

Your readiness to lose weight, once and for all, is crucial, says Fletcher. For her books, she has interviewed 20 people who lost 100 or more pounds. In general, the more ready they were — with few distractions or excess stress in other areas of life — the better they did.

How do you assess your readiness? Fletcher suggests asking yourself these questions: “Is my financial situation reasonably stable?” “Is my job and my spouse’s job likely to stay the same [for the foreseeable future]?” “Do I have the time to devote to weight control?” “Are my relationships stable?”

That’s not to say if life isn’t perfect you shouldn’t still embark on a weight loss program, she says. But it is easier to focus on weight loss if you don’t have multiple stresses elsewhere, she says.

Of course, there is always the exception. “I had one person who said her life was in complete chaos when she began to lose weight,” Fletcher tells WebMD. “She felt the weight was the one thing she could control. So there’s no one-size fits all.”

3. Consider the Options

A plan that works for some people won’t work for others.

“Get multiple sources of advice,” suggests Victor Stevens, PhD, senior investigator at Kaiser Permanente Center for Health Research, in Portland, Ore., who has researched weight loss.

Whether you choose a supervised, structured weight loss and exercise program, go it alone, or undergo gastric bypass surgery, the process will be a life change, experts say. Instead of thinking you’ll go on a diet (or that gastric bypass surgery will solve all your weight problems), understand that you are adopting a new, life-long plan of better eating and exercise, Stevens says.

4. Build in Accountability

Being accountable for following your weight loss plan — whatever it is — is crucial, says Stevens. “Almost all organized weight loss programs include some sort of accountability,” he says. It could be attendance at a meeting, a weekly weigh in, or other structured program components.

You can build in your own accountability, of course, or partner with a friend. Your structure can be similar to those set by organized programs, or you can make them action based. For instance, you might set a goal and schedule for exercise each week (such as “I’ll walk three times this week after work for at least 45 minutes”). Also set a day mid week to evaluate how well you are sticking with your plans. Adapt them if necessary — or play makeup. For instance, if by Wednesday, you haven’t walked any night, you know you need to walk the next three out of four nights.

Seeking medical help, especially when you have many pounds to lose, is wise. “It’s always a good idea to consult with a doctor,” Stevens adds. A doctor may also recommend other experts, such as a personal trainer or nutritionist.

5. Adjust Your Expectations

It’s frustrating but true. That extra 100 pounds didn’t come on overnight, and it’s going to come off slowly. “We recommend people cut back 500 calories a day,” Stevens says. Losing just one to two pounds a week is best, he says. So it could take a year or two to lose 100 pounds.

Set short-term goals, Stevens and other say, instead of focusing on the 100 pounds. Think about it, for instance, as a plan to lose 20 pounds — five times.

To stay motivated, set realistic goals beyond a specific number of pounds, advises Daniel Stettner, PhD, director of psychology at UnaSource Health Center, Troy, and adjunct professor of psychology at Wayne State University in Detroit. Think about getting to a certain weight, for instance, by a holiday — Thanksgiving, Halloween, whatever — when it’s likely you’ll be in a photo, he says.

Or think about an upcoming special event and decide you want to fit into a favorite, currently snug, dress or suit by then.

Focus on short-term weight loss goals that will help you meet the long-term ones, says Marisa Moore, RD, an Atlanta dietitian and spokeswoman for the American Dietetic Association. “If your goal is to drop three dress sizes, that’s long term. Short term is answering the question, what am I going to do to get there?” You could cut a three soda-a-day habit to one a day, for instance, taking a week to do it. And you could park farther from stores, requiring you to walk more.

6. Develop a Healthy Selfishness

As Fletcher counseled overweight clients, she noticed that many women, in particular, had a difficult time putting themselves first. All day long, they’d help their spouse, family, friends, and co-workers. At the end of the day, these women were exhausted. And they often turned to food. “The only ‘nice’ thing they did for themselves was eat,” she says.

“People who lose weight and keep it off have developed a kind of healthy selfishness,” she says. That means saying no sometimes and putting yourself first at least sometimes.

One woman who learned ”healthy selfishness” told Fletcher she would do anything to stay on track, including carrying baked potatoes in her flight bag to avoid having to eat airport food.

The healthy selfishness helps, too, when dining out, Stettner says. “Pick a place that has the kind of food you want to eat.”

7. Fat-Proof Your Environment

Even if you’re committed to following a new, sensible eating plan, it can be difficult when, say, your teens’ tortilla chips fall out of the cupboard every time you open it.

That’s why it can help to “fat-proof” your environment as much as you can, says Stettner. “Get rid of ‘off-program’ or impulse foods at home and work,” he says.

Call a family meeting and brainstorm options, he says. Say your teen can’t exist without tortilla chips. You might decide as a family that the tortilla chip lovers keep their own stash, not in the kitchen, out of sight. This allows the person trying to lose to feel more in control, Stettner says.

8. Pick the Brains of Healthy-Weight People

Stevens advises those who need to lose 100 pounds to get insight from people who are at a healthy weight. He tells them: “Talk to people who are maintaining a steady weight, who have maintained it for three or four years, and who are your age.”

Then ask them how they stay that way, he says. “You may be amazed,” he says. Many overweight people think people at a healthy weight don’t have to work at it, but those maintaining a healthy weight typically tell an unexpected story. It’s an ongoing effort to stay lean. “They are careful what they eat; they pay attention every day,” Steven says.

Hearing this may help those with lots to lose understand that life is going to be different if the weight is going to stay off, Stevens says.

Those who have lost substantial amounts of weight and kept it off say they stay true to their eating plan and their exercise plan. Wade Wingler, 37, of Danville, Ind., an executive with Easter Seals, took off 100 pounds, going from 317 pounds to 217 pounds.

“I do yoga every day,” he says. He also does long-distance bicycling and follows a sensible eating plan.

Linda Thacker, 60, of Norfolk, Va., lost 120 pounds and has kept it off for 16 years. Healthy eating and working out regularly are habits now. “I do Jazzercise, speed walking, bicycling, and the Stairmaster,” she says. “I try to exercise every day, [though] I don’t always make it.” But if a few days go by without working out, she gets right back to it.

9. Find Your Secret Weapons

Most people who have lost a substantial amount of weight and kept it off have a tool or strategy — or several — that help them stay on track and make this time the time they don’t quit or regain.

Keeping a graphic record of weight loss helps people see the big picture and stay on track, finds Stevens of Kaiser Permanente, especially when they are regaining weight. Looking at the downward trend on the weight loss graph helps people cope with minor weight fluctuations, he finds.

Finding a way to stay focused is crucial, says Allan Goldberg, 54, of St. Clair Shores, Mich., who has lost 150 pounds by cutting calories and exercising. When faced with the temptation of overeating, he says, he asks himself: “Do I want to eat this and undo my hard work?”

10. Reward your Success — in the Right Way

Anyone who’s gotten weight loss guidance already knows the rule: no food rewards for taking off weight.

So what can you do? As you meet your short-term goals, buy something new, get a new nail polish color, or book a day at the spa, Moore suggests.

SOURCES:

Anne Fletcher, RD, dietitian; author, “Thin for Life” book series.

Victor J. Stevens, PhD, senior investigator at Kaiser Permanente Center for Health Research, Portland, Ore.

Daniel Stettner, PhD, director of psychology, UnaSource Health Center, Troy, Mich.; adjunct professor of psychology, Wayne State University, Detroit.

Allan Goldberg, St. Clair Shores, Mich.

Wade Wingler, Danville, Ind.

Linda Thacker, Norfolk, Va.

Marisa Moore, RD, American Dietetic Association spokesperson.

Reviewed by Jonathan L Gelfand, MD on August 29, 2011

© 2008 WebMD, LLC. All rights reserved.

 

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Sacrifice Is Necessary

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Greek Café Frappé prepared with soy milk and t...

 

It amazes me that people say they want to lose weight and refuse to do anything to make it happen. It is like saying the words are enough. If that was true, everyone would be skinny. Who doesn’t want to be a healthy weight?

What makes me ask this? A woman at work told me she was interested in the shakes I do and asked how to make them. I explained that I mix the powder with soy milk and then blend with frozen strawberries and Truvia. Her first response was “Ewww! Soy milk! I can’t do that.” I asked her if she had ever tried it and her answer was no. So  I then asked how she could say she didn’t like it if she’d never had it. That didn’t make sense to me.

Here’s the deal, people, if you want to lose weight, you are going to have to make changes. You gained weight because of how you are currently eating. You cannot expect to lose weight eating the same way. It’s not logical. I’m sorry if that offends you. Sacrifice is necessary. You cannot eat biscuits and burgers and expect to lose weight. It is not going to happen. If you have one now and then, that is a different story. But daily? Give me a break. And also quit trying to lie to yourself and say it is possible. It’s not. Most of us are intelligent enough to know this so why people act so shocked by this news astounds me.

Sacrifice is necessary! It is that simple. Start giving up something every day if you have to do it that way. Start adding in something positive. Add more veggies and take out fatty foods. Quit saying you can’t do something if you have never tried it. Quit saying EEWWWW when you have no clue about what something tastes like. For the record, that is something that drives me nuts, especially in adults. Don’t act like you will die if you taste something. You know that the flavor will not kill you. Suck it up, buttercup! Taste it and then make a decision. Quit acting like a baby!

If you want something bad enough, you’ll try for it.

Pros and Cons of Weight Loss Surgery

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This is from Web MD. I am considering it.

Pros and Cons of Weight Loss Surgery

As a treatment for severe obesityweight loss surgery‘s popularity is growing. When diet and exercise fail the more than 60 million Americans considered obese, surgery, for some, can literally be lifesaving.

But it isn’t for everyone. While generally safe, bariatric weight loss surgery (also called simply weight loss surgery) has risks. And losing weight after bariatric surgery is far from automatic; it takes commitment to lifelong changes in eating patterns and lifestyle.

According to the National Institutes of Health, weight loss surgery might be a choice for you if you meet the first or second of the following criteria andcriteria three, four, and five:

Are You a Candidate for Weight Loss Surgery?

The following criteria may make you a candidate for weight loss surgery:

1. A body mass index (BMI) greater than 40.

For example, your BMI is greater than 40 if you are:

  • Five feet six inches tall and weigh more than 248 pounds,
  • Five feet nine inches tall and weigh more than 270 pounds, or
  • Six feet tall and weigh more than 295 pounds.

You can calculate your body mass index using a BMI calculator on WebMD. In early 2011, however, the FDA approved the Lap-Band restrictive surgery for those with a BMI of 30 or higher who have at least one obesity-related condition, such as diabetes. The move made this particular procedure an option for more people.

2. Your BMI is greater than 35, and you have obesity-related health problems that may improve with weight loss.

Obstructive sleep apnea, severe arthritis, and diabetes are several conditions that may benefit from even a small weight loss. Weight loss surgery can dramatically reverse these health problems when caused by obesity.

3. You can demonstrate that traditional weight loss programs like diet and exercise haven’t worked.

It’s by far preferable to lose weight without surgery’s risks. Weight loss surgery should be considered a last resort after traditional methods fail. Some centers may require you to show you have made serious efforts to lose weight.

4. You are ready to commit to permanent lifestyle changes after surgery.

Weight loss surgery is no quick fix. Ideally, surgery is only the beginning of a new healthy lifestyle.

5. You understand the risks and benefits of weight loss surgery.

As with any surgical procedure, it’s essential to be well-informed before considering weight loss surgery — knowing and accepting the risks as well as the benefits.

Benefits of Weight Loss Surgery

The primary benefit of weight loss surgery is easy to understand: weight loss!

  • Gastric bypass surgery causes an average loss of 61% of excess weight.
  • Gastric banding surgery causes slightly less — an average of 47% of excess weight lost.

Improvements in general health are also common. Obesity-related medical conditions usually improve or even go away after weight loss surgery, including:

  • Diabetes
  • Severe arthritis
  • Obstructive sleep apnea
  • High blood pressure

About 95% of people report improved quality of life after weight loss surgery. Some studies also suggest people live longer after weight loss surgery, compared to equally obese people who do not have surgery.

Risks of Weight Loss Surgery

Weight loss surgery carries real risks. As many as 10% of people have complications afterward. Usually problems are only unpleasant or inconvenient, and might cause some pain and discomfort, or require additional surgeries, including:

  • Nausea, vomiting, and diarrhea
  • Wound infections
  • Abdominal hernias

Serious complications do occur after weight loss surgery. Although rare — happening about 3% of the time — they can sometimes be life-threatening:

  • Blood clot to the lungs (pulmonary embolism)
  • Leaks in the new surgical gut connections
  • Bleeding ulcers
  • Heart attacks

About one in 400 people die from weight loss surgery complications in the first thirty days. The risk is higher for people over age 60. Having bariatric surgery at a center with very experienced surgeons reduces this risk.

Even after successful weight loss surgery, other problems are common:

  • Gallstones, often requiring gallbladder removal
  • Vitamin deficiencies or malnutrition, from poor absorption
  • Excess skin, requiring surgical removal (body contouring)

After Weight Loss Surgery

Weight loss surgery should be the beginning of a new and healthy lifestyle. To make the most of the surgery and to maximize results, people need to:

  • Break the binge habit

Nearly all severely obese people have unhealthy eating habits. A common problem is “binge eating.” After weight loss surgery, eating large amounts of food at one sitting can make you sick. For many people, learning to eat small, frequent meals is a challenge.

  • Eat healthy and take vitamins

Eating junk food or neglecting to take vitamin supplements can cause serious malnutrition after weight loss surgery. This can cause bone disease, loss of muscle tone, and low blood counts (anemia).

  • Exercise

Keeping weight off is far easier when a person is active and exercises. In addition, exercise reduces rates of many diseases, including cancer and heart disease. To maintain weight loss in the long term, exercise is essential.

Such profound changes in lifestyle don’t happen automatically or easily for most. Many weight loss surgery centers offer behavioral counseling programs to help people make the transition into their new and healthy lifestyle after surgery.