July 19, 2008
Surprising Secrets Of Slimming Down
Dr. Mallika Marshall Offers Tips Beyond The Obvious "Eat Less And Exercise More"
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Serious About Slimming Down
Bianca Solarzano speaks with "The Early Show" medical correspondent Dr. Mallika Marshall about ways to keep off the pounds through adequate sleeping, eating fiber, drinking water and avoiding stress.
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Medical contributor Dr. Mallika Marshall with Bianca Solorzano. (CBS)
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Diet And Nutrition
Are you eating right? See the government's guidelines, calculate your body mass index and quiz yourself on healthy food choices.
There are other things you can do that you might mot have thought of, observed Early Show medical contributor Dr. Mallika Marshall Saturday:
Sleep Loss Affects Weight
A recent study found that people who get little sleep are more likely to be obese. It's true for both adults and kids. For adults, that's five hours or less a night. For kids, it's less than 10 hours of sleep. We know that sleep deprivation can lead to hormonal changes in the body that stimulate your appetite and make you eat more, so it makes sense.
What can someone do who's not getting enough sleep?
Well, it's the basic recipe for a good night's sleep: Avoid drinking caffeine in the late afternoon, go to sleep and get up at the same time every day to create good sleep habits, create a calming atmosphere in your bedroom with no television, and try to do something relaxing for an hour before you turn in. If that doesn't work, talk to your doctor about other ways to combat insomnia.
Incorporate More Fiber Into Your Diet
Fiber has been touted as "nature's weight loss aid." It comes in two forms: soluble (the gummy type found in oatmeal and beans) and insoluble (such as that found in fruits, vegetables, and whole grains). Soluble fiber can help lower cholesterol and insoluble fiber adds bulk to our diets. Both types swell in the stomach and give us a feeling of fullness, so we're less likely to overindulge. Most foods that are high in fiber are also high in water and low in calories.
How much fiber should people eat every days?
It's generally recommended that you get 20 to 35 grams of fiber a day and unfortunately, most of us fall short, getting only about half that.
Hydrate for a Healthy Body
Water is a perfect beverage alternative to sodas and juices. People tend to take in a lot of calories in beverages, whether it's from coffee with cream and sugar or fruit smoothies, and you have to remember that those calories count. Water is thirst-quenching and has zero calories.
We used to say that people needed to drink eight glasses of water a day, but in reality, most healthy people will drink when they're thirsty and therefore meet their hydration needs. And you get water not only from the faucet, but also in many foods, such as fruits and vegetables, and all that fluid counts when it comes to staying well-hydrated.
Manage Stress
Chronic stress, either from work, kids, financial woes, juggling too many responsibilities, etc. causes our bodies to go into survival mode. With that, the body stores more fuel, slows down its metabolism, and produces hormones, such as cortisol, that stimulate weight gain. Some people may say they eat less when they're stressed, but many more people turn to "comfort foods" as a temporary fix. And interestingly, high-carbohydrate foods are often preferred, because they increase the release of serotonin, the feel-good, calming chemical in the brain. They're, in fact, self-medicating.
So, what can someone do to manage the stress in their lives?
Better time-management, planning ahead, getting help with kids or work, taking time out for yourself all help. You can also try relaxation techniques such as meditation and yoga. And of course, regular exercise will not only help reduce your stress, but it will help you shed pounds as well.
For more information:
http://www.mayoclinic.com/health/water/NU00283
http://www.mayoclinic.com/health/stress/AN01128
http://www.medscape.com/viewarticle/533105
http://www.usatoday.com/news/health/2004-12-06-sleep-weight-gain_x.htm
http://209.85.215.104/search?q=cache:sadOlHz3NOgJ:www.medicinenet.com/script/main/art.asp%3Farticlekey%3D52111+sleep+deprivation+gain+weight&hl=en&ct=clnk&cd=11&gl=us
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See all 57 CommentsWhat a genius you appear to be. You and your brothers are different so adjust your eating and exercise to suit yourself. You must be huge to be so defensive. Weight control is the easiest thing in the world if you are motivated to maintain a normal and healthy body. Quit whining and straighten yourself out. Being overweight/obese is the fault of the individual, except for rare cases of medical disorders or pharmaceutical reactions. You, BlackYowe, may not really care if you''re obese!
If you do this, you can''t help but lose weight.
An important philosophical question indeed.
Many years ago, it only took one income to live a very modest/middle income lifestyle (for most people). And, the time at work as well as the time to get to and from work didn''t take all the daylight hours! A quality home-cooked meal with quality ingredients was more common decades ago, because people HAD THE TIME TO PREPARE AND EAT THEM!
But with the 12+ hour work day (including commute), who the hell wants to spend an hour or more at the grocery store, and one hour or more to prep, cook, eat, (and clean up afterwards) that "wholesome" home cooked meal these days?
Or is it just the fact that couples need an extra spouse to do the home chores that used to be done by the "significant other". It''s that or continuing on the dangerous fast food plan to accommodate the necessary fast paced lives we lead. Again, not by choice, but by the necessity to make the "ends meat".
But one thing I can say, get a George Forman grill and cook chicken breast and frozen greens of some type 4-5 nights/week. Very little salt or preservatives. About as healthy as you can get for a quick meal.
Posted by OneWorldUSA at 07:09 PM : Jul 19, 2008
My wife and I both work and neither of us is overweight.
THE reason for obesity is OVERCONSUMPTION! Period!
(Aside from the 3% who have a bonafide medical condition).......
most ignorant comment on the thread! Apparently did not read the article before spewing...
they got skinny fingers and skinny little eyes.
they run around telling skinny little lies.
they got skinny noses and skinny feet wear platform
shoes on nasty skinny feet. Don''t want no skinny people round me.
Is that you dad ? I thought you died.
My ex wife is still very slender, but my daughter showed me a recent picture of her and i busted out laughing. She looked like a star in the movie the mummy returns. God has she aged. I never saw her smile again after we divorced. She married the bf that broke up our marriage, but i don''t think she found happiness. He did leave her being a rich widow. Whne the divorce was final i sent her bf a thank you card, sadistic sense of humor, but he really did do me a great favor. Now i am 59, have a 35 year old gorgeous wife, financially secure and my ex cringes at the site of her. Isn''t revenge sweet.
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a dime a dozen. clearly she got the better end of that marital demise..
I know, I know.....Fat Women hate me!! LOL LOL
ROFLMFAO!!!! Too Funny!!!
In a neighborhood near where I live, lots of women exercise by walking. They walk until a man in a car stops, and then they exercise in a motel. Then they exercise by running after a crack dealer. Many people believe the taxpayers should pay more money because the crack dealers are having a hard time making ends meet. I wonder where Michelle Obama stands on this issue. She is slim and trim and very attractive. She probably has some good advice. She and Malika Marshall could inspire young women to go after young men with college educations. Slim and trim is the best way to attract a good mate.
Posted by elicatlover at 11:29 AM : Jul 20, 2008
A woman who keeps company with a man solely for money is called a prostitute.
USMCVN1 hangs his headin shame.
:-)
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wow intelligence just took a hit --- Maury has been cited! sad. As many women as you describe living on welfare, there are just as many men (without their manhood) unable to play daddy, right?????
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thankfully anyone with any intelligence whatsoever finds this jack to be, well, not quite conquering adolescence, at the very least. i''ll bet he has the best relationships!!! LOL!!!!!!!!!!!!!!!!!!!!!!!!!
McDonalds Hamburger: $.59
" "Cheeseburger: $.79
" "Double CB: $.99
(Condiments, straws, napkins, and Drink refills: Free)
Savings from not shopping at the Grocery Store: Priceless.....
Man felt unloved, hurt and shame in his heart. Man could not deal with all of this. Man because of these emotions and feelings could not accept that God loved him not until Jesus, God manifested in the flesh, came 2 town. He healed and loved and accepted man while he was walking in this world. He cured people of their diseases he showed man the meaning of love all the while Satan wanted him dead and out of the way. He stirred up the people 2 crucify Jesus. This was his place and he was not going to allow Jesus 2 have any part of it. Then it finally happens, Satan got what he wanted, where one person comes running down the road crying out in the streets -They have killed Jesus.- The people who had hope could not understand why Gods son had 2 die on a cross of all places. That was until Jesus made it plain 2 them later on. It was Gods justice being satisfied at the cross, our sin debt was paid in full, This plan was Gods wisdom, his love is what made it happen and his power is available 4 everyone 2 call on Jesus as Their Lord and Savior, our assurance rest in the fact that salvation is all of God. The cross is the finish work of Jesus! All we have 2 do is accept it by proclaiming it by calling out loud 4 Jesus 2 save U. Will U turn and call on Jesus 2 save you? Will U let Jesus shine through your life 2 shock the world with his love?
Rom 5:8 But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us.
"Eating less & exercising more." That is the only real answer.
There are no easy ways around those 2 fundamental facts. If you''re healthy, limiting one''s dietary intake to about 1200 calories a day & exercising rigorously for 1 hour daily usually does it. After you''ve lost the weight you want to lose, you can then adjust your calorie intake & exercise. It''s not easy, but if one wants to lose weight, it has to be done.
Not only did people on the high fat diet lose nearly twice the weight of the "low fat" diet, they also had lower cholesterol by eating more cholesterol!
Of course this flies in the face of what Proctor and Gamble and the corn/soy oil lobby want you know, so CBS just isn''t reporting it are they? This was the most exhaustive study of it''s kind to date, over a two year period. The relatively high fat Mediterranean diet also did much better than the low fat diet that your cardiovascular specialist suggests as they load you up with stroke causing statins and other drugs.
The whole theory that cholesterol from animal fats and dairy are the cause of heart disease has been called into question but not a peep out of CBS or the other major "news" organizations, might affect their drug sales I suppose.
Go to the Weston A Price Foundation web for more insights about how your health has been sold to the highest bidders and science contrary to the liars who want to fill you full of drugs has been discarded or not reported!
Posted by family2007
Oh my gosh, where are my manners?
THIS IS ALL BUSH''S FAULT!
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