Weight Loss: The No-Diet Approach



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Medical Author: Melissa Conrad Stöppler, MD
Medical Editor: William C. Shiel Jr., MD, FACP, FACR
Introduction to weight loss
How do you lose weight?
How fast should you expect to lose weight?
The no-diet approach to weight control
An example of a successful no-diet weight loss program
What about special diet plans (popular diets and fad diets)?
When should medications be used for weight loss?
Why is weight loss important?
7 tips for successful weight loss
Find a local Family Physician in your town
Diet and Women

Medical Author: Carolyn Janet Crandall, MD, MS, FACP
Medical Editors: Melissa Conrad Stöppler, MD and William C. Shiel Jr., MD, FACP, FACR

Ms. W. J., a 55 year-old woman, comes to her doctor saying, "Doctor, I have never been this heavy in my life, even after I had my kids. I am trying to diet, but it's not working. I'm so frustrated. Is it due to my hormone pills? It seems like it's worse since my mother passed on last year." This type of encounter occurs every day across the U.S. Over half of all Americans are overweight, meaning they are at a weight that is associated with increased health risks. Even though Ms. W. J. has worked hard at trying to lose weight, she needs to know some of the possible reasons why she hasn't been successful. Her situation brings up four major issues, including menopause, hormones, personal loss, and diet failure.

Menopause and hormones

Women have more body fat throughout their lives as compared to men. After menopause, women generally gain weight. Research is still conflicting as to whether this is due solely to menopause or solely to age (because men also typically gain weight as they become older), or perhaps a combination of age and menopause.

When women are taking hormone replacement therapy, they are just as likely to gain weight as women taking a sugar pill (placebo). This means that the hormones are not causing the weight gain but rather that menopause itself, in conjunction with age, is likely to be responsible. It is not Ms. W. J.'s imagination that she is heavier than she has ever been during this menopause period. This is very common.
Learn what may be preventing you from losing weight, and get helpful weight loss tips »
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Introduction to weight loss


Whether you are trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple guidelines and putting them into practice can lead to weight loss without the aid of any special diet plans, books, or medications.

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

Everyone is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon
our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions


and our level of physical activity.

For some people, due to genetic (inherited) factors or other conditions, the resting metabolic rate (BMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the more calories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.

Lifestyle and work habits partially determine how many calories we need each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day.

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10 Tips For Fast Weight Loss

Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?

Here are 10 no-nonsense tips for fast, healthy weight loss :

1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.

Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.

One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.

Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.

By Anne Jamie Silver