Scientific Weight Loss Secrets by Roberta Temes, PHd
Obesity is not a psychological disorder. Obesity is not an eating disorder. Fat people have a genetic predisposition to gain weight. If they wish to conform to today's ideal of slimness and if they want to maintain good health, they must counteract their inborn
biological impulses through behavioral changes.
biological impulses through behavioral changes.
Real, Scientific Help for Obesity
Below is an excerpt from our free ebook "Scientific Weight Loss Secrets". The ebook has a lot of valuable information on why people battle obesity and real solutions to help the obese to slim down.
Download the full Scientific Weight Loss Secrets information as a pdf ebook - Right click and choose 'save as'
You can also find many more *free* natural health ebooks at Remedies4.com
Have you ever been told that if you raised your self-esteem, you would lose weight?
I am a psychotherapist, and I am here to tell you that the idea of a fat person having low self-esteem is a myth.
Every psychological test given to overweight people indicates that if you are fat you are as mentally healthy, or unhealthy, as anyone in the general population.
There is nothing about overeating that is associated with poor emotional health. In fact, it is possible that obese people are emotionally stronger than slim people. Many slim folks who were interviewed said they'd stay at home if they were obese - they would not have the psychological fortitude to be seen in public if they were heavy.
Obesity is not a psychological disorder. Obesity is not an eating disorder. Fat people have a genetic predisposition to gain weight. If they wish to conform to today's ideal of slimness and if they want to maintain good health, they must counteract their inborn biological impulses through behavioral changes.
Our genes may give us the capacity and tendency to eat much and gain much, but it is our environment - our habits - that permit the tendency to flourish. It's the gene that opens your mouth that is responsible for overeating.
In my practice, everyone who wants to lose weight does lose because we add hypnosis to the mix. Hypnotic suggestions make it easier to stick to whatever program you decide to follow. And it is crucial to follow a program. Any healthful diet program will work if you follow it. The challenge is building the new patterns into your life.
Accomplishing something amazing, such as permanent weight loss, is easier to achieve when you simply follow a series of small steps and don't think about the big picture.
Adding some new habits to your daily routine, habits that absolutely facilitate weight loss, help you reach your goal quickly and easily.
FACT 1: What You See Is What You Eat
Researchers at Cornell University offered a group of students a free lunch for several weeks. Unbeknownst to the students everything they ate was measured and weighed.
Each week the amount of food served was increased. Each week the students ate whatever was in their plate. Portions of soup, pasta, breadsticks and ice cream increased significantly during the course of the study, and the students simply ate what was in front of them. The scientists concluded that portion size determines calorie intake.
Source: David A. Levitsky and Trisha Youn, "The More Food Young Adults Are Served, the More They Overeat." Journal of Nutrition, Oct. 2004, 134(10):2546-9.
TIP 1: If it's on your plate, you will eat it. So take small portions.
FACT 2: Don't Trust Your Stomach
Dr. Brian Wansink and his research team rigged up some interesting soup bowls that were connected, beneath the table, to a pipeline that continuously fed tomato soup into the bowls.
One group of eaters in his experiment ate their tomato soup from regular bowls and the other group ate from the bowls that refilled themselves. The diners did not know that their bowls were constantly refilling. All eaters were instructed to eat until they felt full. Those whose bowls refilled ate 73% more food than those eating from regular bowls.
Even though they ate so much more, none of them claimed to feel full. In fact, one eater when asked if he was full (because he had consumed almost a gallon of soup) looked down at his bowl which was half full and said, "Why would you think I'm full? I still have half a bowl to go."
Source: Brian Wansink, James E. Painter and Jill North, "Bottomless Bowls: Why Visual Cues of Portion Size May Influence Intake." Obesity Research 13, 93-100 (2005).
TIP 2: Choose your portion size by measuring it or weighing it. Don't wait until you feel full to stop eating.
FACT 3: Taste May Not Matter
Researchers wanted to see if moviegoers would eat popcorn even if it was stale, even if it tasted terrible.
Sure enough, not only did everyone in this study eat whatever was given them, they ate plenty of it.
People who were given small and medium containers of popcorn ate it all, and felt it was sufficient. On the other had, people who were given giant size containers filled with stale popcorn ate it all, too. The larger the portion served, the more the people ate.
Portion size determines how much is eaten, whether or not the food tastes good.
Source: Brian Wansink and SeaBum Park, "At the Movies: How External Cues and Perceived Taste Impact Consumption Volume." Food Quality and Preference, 12(1): 69-74 (January 2001).
TIP 3: You will eat whatever is in front of you. Don't tempt yourself.
FACT 4: Restaurant Portions Are Gargantuan
When you wish to eat a particular food, it is assumed you are eating one serving of that food. Most restaurants serve portions that really are for 3 or 4 people. When we see huge portions so often, they start to look normal.
Here are the desired portion sizes of foods appropriate for one person: A portion of a snack food, such as small crackers, potato chips, pretzels, should be one ounce. This is one handful.
A cup of fruit should be the size of a baseball.
A 3 oz. portion of meat is the size of a cassette tape.
A portion of potato is one potato (the size of a computer mouse).
A portion of cheese is the size of your thumb.
Based on: "Visualize the Right Portion Size," by the American Dietetic Association.
TIP 4: In restaurants, ask for half the food to be wrapped to take home before it is served to you.
FACT 5: Writing Can Help You Eat Less
Dieters who record everything they eat tend to eat less than dieters who don't write down their foods.
Pausing to find paper and pencil sometimes actually gets you to think twice and ask yourself, "Am I really hungry?" And seeing in black and white precisely what you've put into your mouth can be so shocking that some dieters simply stop over-eating so they can stop writing.
Source: Linda Bren, "Losing Weight: Start by Counting Calories," FDA Consumer, January-February 2002. Pub.# FDA 04-1303C.
TIP 5: Walk around with pencil, paper, and a calorie book. Record whatever you eat and tally your calories before you go to bed each night.
FACT 6: Losing a Little Makes a Big Difference
Most of the symptoms and complications related to being overweight will disappear when you lose just a little bit of weight. Losing even 5% or 10% of your current weight will affect your health.
As the American Dietetic Association summarizes it: "A review of several randomized, controlled clinical trials found that maintaining a modest weight loss (7 to 10 pounds) reduced the incidence of type 2 diabetes in people at high risk for the disease by a whopping 40 to 60 percent over 3 to 4 years. In another study, losing 15 pounds and maintaining that weight loss for 4 years decreased hypertension risk by 21 to 29 percent in overweight middle-aged and older people."
Don't intimidate yourself by thinking you have a huge amount of weight to lose. Instead, think of losing 8-10 pounds at a time. Just that small amount of weight lost is enough to make you feel much, much better.
Source: William Dietz, M.D., Ph.D., director of the Division of Nutrition and Physical Activity at the Centers for Disease Control and Prevention, in Linda Bren, "Losing Weight: Start by Counting Calories," FDA Consumer, January-February 2002. Pub.# FDA 04-1303C.
Source: Elisa Zied, MS, RD, with Ruth Winter, MS. So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), cited by the American Dietetic Assocation.
TIP 6: Break up your weight-loss goals into small manageable units of pounds to be lost. Concentrate on losing one unit at a time.
FACT 7: Low-Fat Labels Can Be Misleading
You've seen those low-fat labels on many food boxes. When you examine the box of cookies or the package of muffins with that label, please look closely. Check the calories and check the sugar content.
Processed food is usually made tasty by adding sugars and fats. If there's low or no fat, then the sugar is increased. Reducing dietary fat alone, without reducing calories, will not result in weight loss.
The Nutrition Facts panel on your food will tell you about the nutrients in your food. Look at the %DV line. If the Daily Value is 5% or less, you know it is low in that particular nutrient. If it is 20% or more, then it is considered high.
The FDA recommends using the %DV to compare foods and their claims. If one food claims to be low in fat, just check the nutrient claim for fat in a rival food to determine if the claim for low fat is really valid.
Source: Naomi Kulakow, coordinator for education and outreach in the FDA's Center for Food Safety and Applied Nutrition, in Linda Bren, "Losing Weight: Start by Counting Calories," FDA Consumer, January-February 2002. Pub.# FDA 04-1303C.
TIP 7: The Nutrition Facts panel on your food is important. You should check it before you purchase or eat a particular food.
(Read the rest of the facts and tips in the downloadable ebook!) There are 20 of them plus even more info.
Download the full Scientific Weight Loss Secrets information as a pdf ebook - Right click and choose 'save as'
Download the full Scientific Weight Loss Secrets information as a pdf ebook - Right click and choose 'save as'
You can also find many more *free* natural health ebooks at Remedies4.com
Have you ever been told that if you raised your self-esteem, you would lose weight?
I am a psychotherapist, and I am here to tell you that the idea of a fat person having low self-esteem is a myth.
Every psychological test given to overweight people indicates that if you are fat you are as mentally healthy, or unhealthy, as anyone in the general population.
There is nothing about overeating that is associated with poor emotional health. In fact, it is possible that obese people are emotionally stronger than slim people. Many slim folks who were interviewed said they'd stay at home if they were obese - they would not have the psychological fortitude to be seen in public if they were heavy.
Obesity is not a psychological disorder. Obesity is not an eating disorder. Fat people have a genetic predisposition to gain weight. If they wish to conform to today's ideal of slimness and if they want to maintain good health, they must counteract their inborn biological impulses through behavioral changes.
Our genes may give us the capacity and tendency to eat much and gain much, but it is our environment - our habits - that permit the tendency to flourish. It's the gene that opens your mouth that is responsible for overeating.
In my practice, everyone who wants to lose weight does lose because we add hypnosis to the mix. Hypnotic suggestions make it easier to stick to whatever program you decide to follow. And it is crucial to follow a program. Any healthful diet program will work if you follow it. The challenge is building the new patterns into your life.
Accomplishing something amazing, such as permanent weight loss, is easier to achieve when you simply follow a series of small steps and don't think about the big picture.
Adding some new habits to your daily routine, habits that absolutely facilitate weight loss, help you reach your goal quickly and easily.
FACT 1: What You See Is What You Eat
Researchers at Cornell University offered a group of students a free lunch for several weeks. Unbeknownst to the students everything they ate was measured and weighed.
Each week the amount of food served was increased. Each week the students ate whatever was in their plate. Portions of soup, pasta, breadsticks and ice cream increased significantly during the course of the study, and the students simply ate what was in front of them. The scientists concluded that portion size determines calorie intake.
Source: David A. Levitsky and Trisha Youn, "The More Food Young Adults Are Served, the More They Overeat." Journal of Nutrition, Oct. 2004, 134(10):2546-9.
TIP 1: If it's on your plate, you will eat it. So take small portions.
FACT 2: Don't Trust Your Stomach
Dr. Brian Wansink and his research team rigged up some interesting soup bowls that were connected, beneath the table, to a pipeline that continuously fed tomato soup into the bowls.
One group of eaters in his experiment ate their tomato soup from regular bowls and the other group ate from the bowls that refilled themselves. The diners did not know that their bowls were constantly refilling. All eaters were instructed to eat until they felt full. Those whose bowls refilled ate 73% more food than those eating from regular bowls.
Even though they ate so much more, none of them claimed to feel full. In fact, one eater when asked if he was full (because he had consumed almost a gallon of soup) looked down at his bowl which was half full and said, "Why would you think I'm full? I still have half a bowl to go."
Source: Brian Wansink, James E. Painter and Jill North, "Bottomless Bowls: Why Visual Cues of Portion Size May Influence Intake." Obesity Research 13, 93-100 (2005).
TIP 2: Choose your portion size by measuring it or weighing it. Don't wait until you feel full to stop eating.
FACT 3: Taste May Not Matter
Researchers wanted to see if moviegoers would eat popcorn even if it was stale, even if it tasted terrible.
Sure enough, not only did everyone in this study eat whatever was given them, they ate plenty of it.
People who were given small and medium containers of popcorn ate it all, and felt it was sufficient. On the other had, people who were given giant size containers filled with stale popcorn ate it all, too. The larger the portion served, the more the people ate.
Portion size determines how much is eaten, whether or not the food tastes good.
Source: Brian Wansink and SeaBum Park, "At the Movies: How External Cues and Perceived Taste Impact Consumption Volume." Food Quality and Preference, 12(1): 69-74 (January 2001).
TIP 3: You will eat whatever is in front of you. Don't tempt yourself.
FACT 4: Restaurant Portions Are Gargantuan
When you wish to eat a particular food, it is assumed you are eating one serving of that food. Most restaurants serve portions that really are for 3 or 4 people. When we see huge portions so often, they start to look normal.
Here are the desired portion sizes of foods appropriate for one person: A portion of a snack food, such as small crackers, potato chips, pretzels, should be one ounce. This is one handful.
A cup of fruit should be the size of a baseball.
A 3 oz. portion of meat is the size of a cassette tape.
A portion of potato is one potato (the size of a computer mouse).
A portion of cheese is the size of your thumb.
Based on: "Visualize the Right Portion Size," by the American Dietetic Association.
TIP 4: In restaurants, ask for half the food to be wrapped to take home before it is served to you.
FACT 5: Writing Can Help You Eat Less
Dieters who record everything they eat tend to eat less than dieters who don't write down their foods.
Pausing to find paper and pencil sometimes actually gets you to think twice and ask yourself, "Am I really hungry?" And seeing in black and white precisely what you've put into your mouth can be so shocking that some dieters simply stop over-eating so they can stop writing.
Source: Linda Bren, "Losing Weight: Start by Counting Calories," FDA Consumer, January-February 2002. Pub.# FDA 04-1303C.
TIP 5: Walk around with pencil, paper, and a calorie book. Record whatever you eat and tally your calories before you go to bed each night.
FACT 6: Losing a Little Makes a Big Difference
Most of the symptoms and complications related to being overweight will disappear when you lose just a little bit of weight. Losing even 5% or 10% of your current weight will affect your health.
As the American Dietetic Association summarizes it: "A review of several randomized, controlled clinical trials found that maintaining a modest weight loss (7 to 10 pounds) reduced the incidence of type 2 diabetes in people at high risk for the disease by a whopping 40 to 60 percent over 3 to 4 years. In another study, losing 15 pounds and maintaining that weight loss for 4 years decreased hypertension risk by 21 to 29 percent in overweight middle-aged and older people."
Don't intimidate yourself by thinking you have a huge amount of weight to lose. Instead, think of losing 8-10 pounds at a time. Just that small amount of weight lost is enough to make you feel much, much better.
Source: William Dietz, M.D., Ph.D., director of the Division of Nutrition and Physical Activity at the Centers for Disease Control and Prevention, in Linda Bren, "Losing Weight: Start by Counting Calories," FDA Consumer, January-February 2002. Pub.# FDA 04-1303C.
Source: Elisa Zied, MS, RD, with Ruth Winter, MS. So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), cited by the American Dietetic Assocation.
TIP 6: Break up your weight-loss goals into small manageable units of pounds to be lost. Concentrate on losing one unit at a time.
FACT 7: Low-Fat Labels Can Be Misleading
You've seen those low-fat labels on many food boxes. When you examine the box of cookies or the package of muffins with that label, please look closely. Check the calories and check the sugar content.
Processed food is usually made tasty by adding sugars and fats. If there's low or no fat, then the sugar is increased. Reducing dietary fat alone, without reducing calories, will not result in weight loss.
The Nutrition Facts panel on your food will tell you about the nutrients in your food. Look at the %DV line. If the Daily Value is 5% or less, you know it is low in that particular nutrient. If it is 20% or more, then it is considered high.
The FDA recommends using the %DV to compare foods and their claims. If one food claims to be low in fat, just check the nutrient claim for fat in a rival food to determine if the claim for low fat is really valid.
Source: Naomi Kulakow, coordinator for education and outreach in the FDA's Center for Food Safety and Applied Nutrition, in Linda Bren, "Losing Weight: Start by Counting Calories," FDA Consumer, January-February 2002. Pub.# FDA 04-1303C.
TIP 7: The Nutrition Facts panel on your food is important. You should check it before you purchase or eat a particular food.
(Read the rest of the facts and tips in the downloadable ebook!) There are 20 of them plus even more info.
Download the full Scientific Weight Loss Secrets information as a pdf ebook - Right click and choose 'save as'
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Natural Herbs & Remedies Health Database - Information, tutorials, and recipes on many alternative healing modalities such as herbs, aromatherapy, reflexology, sound therapy, homeopathy and many more - all for the health of your family.
Mom's Blog - Raising a family sensibly and naturally - from the perspective of a single mom of six.
Natural Holistic Health Blog - Learn how to keep you and your family healthy safely and holistically - Information on Holistic and Alternative Health and Medicine.
Natural Pet Health Blog - Informational blog about everything to do with your pet - natural health care and herbal remedies, choosing a pet, caring for your pet, dog breeds, exotic animals, unusual pets, training your pets and more.
Akobi Natural Health Directory - Large directory of helpful holistic health and alternative medicine sites.
Natural Men's Health - Men's health information including natural, homeopathic, and herbal remedies as well as general wellbeing advice for men.
ADHD Information - Information on treating ADHD naturally with herbal supplements, natural medicine and treatments
Anxiety Depression Info Net - Information and Resources on Anxiety, Depression, Panic Attacks and Child Anxiety and Depression.
Women's Health Nurse - Herbal and Natural Remedies and Information for Womens Health.
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by DeeB
I'm a natural health professional with certifications in aromatherapy, reflexology and herbalism. I'm also a single mom of six. (more)
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