Can Herbs Aid Weight Loss? Live Leaner and Longer
(Page 4 of 9)
January/February 2007
By Linda B. White, M.D.
Don’t obsess on dieting. When I was a medical student, I was fascinated with eating disorders—an interest that no doubt stemmed from my years in mirrored ballet studios. My senior thesis examined factors that helped teens lose weight. The “successful losers” had developed an interest that took their minds off food. One joined a theater group. Another started dating. A third teen took up in-line skating.
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Spend less time staring at electronic screens. Several studies have shown a correlation between hours spent in front of the TV and weight gain. Go outside. Or exercise while you watch. If you sit at a computer terminal all day, take frequent breaks to get up and move around.
Sleep on it and stress less. Both sleep deprivation and stress overload contribute to weight gain. One study found that women who slept less than seven hours a night were more likely to gain weight. Conversely, getting sufficient sleep lowers the risk. Sleep deprivation decreases the hormone leptin and increases ghrelin, leading to slowed metabolism and a heightened appetite. Furthermore, insufficient sleep stresses the body. Any kind of stress elevates the hormone cortisol, which breaks down muscle protein, deposits fat in the belly and stimulates appetite. Plus, who feels like exercising when tired and stressed out? It all works together: Managing stress ensures good sleep, and exercise and proper nutrition relieve stress.
Drink unsweetened beverages. A can of soda a day (which contains 10 teaspoons of sugar) can tip the scales 15 pounds by year’s end, according to a 2004 study published in JAMA. Other beverages to minimize include juice and beverages sweetened with high-fructose corn syrup or sugar. Instead, drink water and unsweetened tea and coffee. A bit of lowfat milk or soy milk in your coffee is fine and will provide calcium. A tall glass of water before a meal will make your stomach feel full sooner and improve bowel function.
Reward yourself. Losing unwanted pounds is reward in itself. Bask in those compliments you’ll soon hear. Give yourself motivating treats: a membership at an athletic club at the start; a massage after 5 pounds; a new dress when you’re down 10 pounds; a spa weekend at 15 pounds. Try not to think of rich food as a reward.
What About Herbs?
In 2001, Americans spent an estimated $2 billion on weight-loss supplements. According to Robert Saper, M.D., assistant professor and director of integrative medicine at Boston University Medical Center, “Only about half the ingredients in weight-loss supplements have undergone studies in humans, and none of these supplements has a robust amount of evidence demonstrating efficacy and safety.” For that reason, he does not recommend them to his patients.
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