July 19, 2008

Surprising Secrets Of Slimming Down

Dr. Mallika Marshall Offers Tips Beyond The Obvious "Eat Less And Exercise More"

  • Play CBS Video Video 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.

  • <B>Medical contributor Dr. Mallika Marshall</B> with <B>Bianca Solorzano</B>. Photo

    Medical contributor Dr. Mallika Marshall with Bianca Solorzano.  (CBS)

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(CBS)  Eating less and exercising more - but still having trouble shedding those excess pounds?

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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Add a Comment See all 57 Comments
by j_flood July 19, 2008 10:36 AM PDT
Still boils down to "it''s not what you''re eating, it''s what''s eating you" ...
Reply to this comment
by yellow651 July 19, 2008 11:34 AM PDT
What it boils down to is, weight goes on one cheeseburger at a time, regardless of what other issues you may have. Don''t be stupid, it IS your fault.
Reply to this comment
by blackyowe July 19, 2008 12:49 PM PDT
I eat about the same and maybe less than my Brothers and am heavier so you floody and Yellow dog are full of *****!
Reply to this comment
by drivelphobe July 19, 2008 1:20 PM PDT
BlackYowe..

What 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!
Reply to this comment
by blackyowe July 19, 2008 1:26 PM PDT
drivelphobe, you are ignorant.
Reply to this comment
by blackyowe July 19, 2008 1:54 PM PDT
drivelphobe, you are ignorant.
Reply to this comment
by cwbyht July 19, 2008 4:17 PM PDT
Pick up barbells every other day. Run or ride a bike on the days you don''t lift. Cut out white flour products, starchs and sugars. Eat more proteins, and good carbs. Drink 4-6 cups of green tea a day.
If you do this, you can''t help but lose weight.
Reply to this comment
by July 19, 2008 5:38 PM PDT
All this fuss, to lose weight get off of the Standard American Diet, this ain''t brain surgery.
Reply to this comment
by daysrnumbrd July 19, 2008 5:56 PM PDT
Did our diets change society? Or did the change in our society change our diets?

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".
Reply to this comment
by oneworldusa July 19, 2008 7:09 PM PDT
The compression of the middle class is largely to blame for obesity. Two-incomes needed to get by, marathon commutes, jobs that ask you to work late and work through lunch, the trend to buy convenience foods that tend to be less healthy. There are a LOT of reasons.

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.
Reply to this comment
by formrusmcsgt July 19, 2008 7:28 PM PDT
The compression of the middle class is largely to blame for obesity. Two-incomes needed to get by, marathon commutes, jobs that ask you to work late and work through lunch, the trend to buy convenience foods that tend to be less healthy. There are a LOT of reasons.

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).......
Reply to this comment
by stick1770 July 19, 2008 7:46 PM PDT
constant excuses for people to stay fat. It''s never your fault. Has to be something else. Funny obese people were few before the invention of the Drive-thru window. Not to mention the idiotic minds of Americans anymore that have to sit and watch every *** show on TV like that is more important than anything else. I say stop making clothes for fat people and start making fun of their fat a55es. Start calling people out for being stupid and lazy. Stop accepting everything and make people accountable for their actions. Make people pay per pound when they fly, if they are over a certain size they should have to buy 2 or more seats. I''m tired of having to go on a flight or ballgame, etc. and having half of my seat taken up by some lard a55 sitting next to me. It''s stupid. Think of how many millions of gallons of oil it costs to haul their hefty a55es around in cars every year. Also keep them from using those power carts at the stores just cause they are fat. Make them walk. Fat is not a handicap.
Reply to this comment
by stick1770 July 19, 2008 7:52 PM PDT
oh yeah one other thing, why do we constantly have to have "experts" tell us what to eat. ***, just eat natural foods and get off your butt once a day. Not hard.
Reply to this comment
by andor3 July 19, 2008 7:57 PM PDT
"Weight control is the easiest thing in the world if you are motivated to maintain a normal and healthy body"

most ignorant comment on the thread! Apparently did not read the article before spewing...
Reply to this comment
by babooph July 19, 2008 8:48 PM PDT
The new "economy " should slim down the middle class quite a bit.
Reply to this comment
by qccougars July 19, 2008 10:17 PM PDT
Skinny people cannot be trusted.
Reply to this comment
by qccougars July 19, 2008 10:27 PM PDT
Skinny people got no reason to live.
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.
Reply to this comment
by Marie Zarankevich July 19, 2008 10:34 PM PDT
No problem here. -- In the 1930s and 1940s, most people were skinny or slender. -- That was the normal. -- Our economy was so successful for so long, that fat has become normal. -- Its always just been a question of hyperabundance. -- When there is not enough food to go around for a while, that will go away quickly enough. -- Thats all folks! -- See, no problem!
Reply to this comment
by qccougars July 19, 2008 10:48 PM PDT
Most people I know are skinny because they spend all of their money on drugs and booze oh I forgot and cigarettes.
Reply to this comment
by sociald63 July 19, 2008 10:50 PM PDT
here is a simple solution = stop smacking your hole w/ macdonalds cra-p & exercise
Reply to this comment
by melv1n-2009 July 20, 2008 4:30 AM PDT
Smacking your hole with Mcdonalds?...lol..sounds dirty.
Reply to this comment
by patriot12436 July 20, 2008 7:07 AM PDT
Hey, i am retired military, always was active my whole life, worked out regularly, trained in martial arts. Then i became diabetic from exposure to agent orange, developed kidney failure and eventually went on insulin. I gained weight as a side effect to insulin, no matter what i tried nothing worked. I joined a gym , hired a trainer, counted and wrote down everything i ate, after two months of working out every day seven days a week with a trainer, i lost 0 pounds. I went back to my doctor explained what i had been doing and he agreed it was caused by the insulin. My alternative, surgery. I don''t like the option, but i like being fat less.
Reply to this comment
by patriot12436 July 20, 2008 7:10 AM PDT
Melvin
Is that you dad ? I thought you died.
Reply to this comment
by patriot12436 July 20, 2008 7:12 AM PDT
I guess i am in the 3 %.
Reply to this comment
by patriot12436 July 20, 2008 7:14 AM PDT
Your right, skinny people can''t be trusted. They get to the table first and eat everything, us fatties don''t have a chance.
Reply to this comment
by adfolder July 20, 2008 8:35 AM PDT
Watch those concentration camps films from WW2.Did you see them pull any fat people from them?
Reply to this comment
by patriot12436 July 20, 2008 8:40 AM PDT
I remember Schults the guard being fat.
Reply to this comment
by patriot12436 July 20, 2008 8:54 AM PDT
usmcvn1
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.
Reply to this comment
by tootall10142 July 20, 2008 9:29 AM PDT
TOO FAT? HOMELESS ,NO INSURANCE,BAD HEALTH? *** WHAT A BAD YEAR .ILL HAVE THE EXTRA CRISPY THREE BISCUITS GRAVY WITH POTATOES, TWO APPLE PIES AND A DIET COLA.TOTAL 21.00 DOLLARS. INSURANCE PREMIUM 18.OO ON THE AVERAGE FOR FLOOD INS.
Reply to this comment
by noprejudice July 20, 2008 10:29 AM PDT
the secret to losing weight??? come on, this is NO secret. if you work out, and you are barely breaking a sweat, you have not worked out. you are fooling yourself! exercise is hard work, it''s so very worth it and you''ll eventually ask yourself how you got along without it. it''s laughable to think you can metabolize your fat without sweating your @#$ off. of course eating in moderation must accompany this, but a lot of folks don''t know the true definition of exercise....
Reply to this comment
by noprejudice July 20, 2008 10:30 AM PDT
Posted by patriot12436 at 08:54 AM : Jul 20, 2008
********
a dime a dozen. clearly she got the better end of that marital demise..
Reply to this comment
by runningralph July 20, 2008 10:31 AM PDT
What happened to liposuction for biofuel? Win-win idea. Fatsos could maybe even sell their largesse. I read that fat is being stolen from containers in back of restaurants. Bio-diesel is a viable alternative fuel. The fatsos could sell their lard for enough to buy a cheeseburger.
Reply to this comment
by usmcvn1 July 20, 2008 10:32 AM PDT
I used to tell the ex, if ya want to lose weight. SOW YOUR LIPS SHUT!!!

I know, I know.....Fat Women hate me!! LOL LOL
Reply to this comment
by noprejudice July 20, 2008 10:33 AM PDT
namecalling, prejudice, nice. so we can call you jack, then, for short??
Reply to this comment
by usmcvn1 July 20, 2008 10:39 AM PDT
"The fatsos could sell their lard for enough to buy a cheeseburger. "

ROFLMFAO!!!! Too Funny!!!
Reply to this comment
by runningralph July 20, 2008 11:23 AM PDT
Many women don''t have to worry about attracting a mate because the taxpayers are their provider. Pig out on food stamps. All they need is a sperm doner. Maury has opened my eyes. Lots of women don''t even know who donated the sperm. When the taxpayers quit paying for it the numbers will decrease.
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.
Reply to this comment
by formrusmcsgt July 20, 2008 12:01 PM PDT
So, boys, if you''''re ugly inside and out, better beef up that bank account, or die alone.

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.
Reply to this comment
by usmcvn1 July 20, 2008 12:14 PM PDT
"I find it so amusing to read all these rants about "fat women."


USMCVN1 hangs his headin shame.
:-)
Reply to this comment
by noprejudice July 20, 2008 12:51 PM PDT
Maury has opened my eyes.
*****************************
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?????
Reply to this comment
by noprejudice July 20, 2008 12:54 PM PDT
Slim and trim is the best way to attract a good mate.

******************************************
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!!!!!!!!!!!!!!!!!!!!!!!!!
Reply to this comment
by vnveteran72 July 20, 2008 2:01 PM PDT
With the state of the Economy, Banks, Jobs, etc., I imagine a lot of Fatazzed Americans will be shedding some pork real shortly now.....LMMFAO

McDonalds Hamburger: $.59
" "Cheeseburger: $.79
" "Double CB: $.99
(Condiments, straws, napkins, and Drink refills: Free)

Savings from not shopping at the Grocery Store: Priceless.....
Reply to this comment
by family2007-2009 July 20, 2008 7:09 PM PDT
Has anyone said this is all Bush''s fault yet? ;-)
Reply to this comment
by providence-j July 20, 2008 7:30 PM PDT
When God himself came to town!

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.
Reply to this comment
by book54552134 July 20, 2008 9:36 PM PDT
The first line in this article says it all.

"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.
Reply to this comment
by stick1770 July 20, 2008 10:20 PM PDT
Can we go back to survival of the fittest? Hell even the animal kingdom know''s that out of shape or ugly mates get left in the ditch. Oh not here every ugly, fat slob finds some poor sucker. Go to any store and see some poor a55 man trailing behind a elephant of a wife with 3 little fat moons orbiting her while she barks out orders to the trailing man. Wake up people, fat is not acceptable and it is ok to redicule people for being a drain on our economy and health care system. Obese people should have to pay into and be a part of a seperate health care plan that makes them pay for their actions. The rest of us could benefit from lowered premiums when they get off our backs.
Reply to this comment
by chevalier412 July 21, 2008 9:07 AM PDT
Stick1770 must have been rejected by one to hate them so much!
Reply to this comment
by velocity31 July 21, 2008 10:44 AM PDT
HAHAHA, sleeping ten hours a day won''t make you lose weight. HEALTHY DIET and EXERCISE does. Stop looking for other ways. Your stressed? Go for a walk. 3 times a week 30 minutes a per session and thats the MINIMUM.
Reply to this comment
by talkingham July 21, 2008 10:51 AM PDT
What a great article. The CBS web still hasn''t had a story on the major study published last week in the new England Journal of medicine about how the high-fat, high cholesterol low carb diet totally outperformed the low fat high grain diet supported by the American Heart Association and the edible oils industry who want you to consume their horrible poly unsaturated rancid veggie oils in almost every product you buy off the shelf.

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!
Reply to this comment
by hawksprings July 21, 2008 11:37 AM PDT
"Has anyone said this is all Bush''s fault yet? ;-)"
Posted by family2007

Oh my gosh, where are my manners?

THIS IS ALL BUSH''S FAULT!
Reply to this comment
by neenga July 21, 2008 11:55 AM PDT
talkingham, maybe I was hallucinating last week when I saw the article you reference right there in plain view on CBS''s site?
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