Weight Loss Guide

DIET AND EXERCISE WITH A 
FRIEND, BUILD A SUPPORT NETWORK 

Partner with someone; share the weight loss experience with someone who has similar goals. Do you have a friend, co-worker or relative with similar goals that you like to be around? Remember the buddy system. By sharing the experience with someone you can support one another thru the process. By choosing the right support person or group of people to share your experience with can be a great motivator. You can have a lifestyle support group to exercise, eat and share your goals with.

SET YOUR GOAL

Your decision to make a change needs to be combined with moving towards short-term and long-term goals. You need to set goals to work toward achieving and validating your commitment by reaching them.

Share your goals with friends to gain support and put yourself on the line to achieve your goals.

For example: I will lose 10lbs over the next 4 weeks by following my diet, exercise, and surrounding myself with people who support my goals. I will lose 40lbs over the next 4 months and improve my health and life.

SUPER SHRINK IT

WHY DO WE THINK OUR HUGE PLATES SHOULD BE FULL? WE WERE TRAINED THAT WAY...

In most other countries, we Americans feel we were mistreated when we don't receive a full plate of food with the gravy dripping off the sides. The truth is most countries serve realistic portions of food.

SUPER SIZE FOR 25 CENTS AND RUIN YOUR HEALTH. WHY? 

Control your portions by:
► At home use small plates which makes your portion look bigger
► At the restaurant, as for half of your portion to be put in a take home bag before it is served
► Order One meal and split it with your dining companion

COCKTAILS THAT ARE GOOD FOR YOU

*CRAN BERRY COCKTAIL | LEMON-WATER COCKTAIL

Every morning and evening. The cranberry cocktail helps by providing phytonutrients that support detoxification in the G.I tract and liver. This helps reduce bloating (water retention)

The lemon-water cocktail benefits bile formation, which is essential for fat metabolism. It also promotes peristalsis, the movement of the bowels to help elimination.

Ingredients:

- Cranberry Cocktail: One glass of organic unsweetened pure cranberry juice mixed equally with water (approx. 30 calories)

- Lemon-water Cocktail: One glass of water with 1/2 lemon squeezed into it (0 calories)

Alternative for more fiber and keep the G.I tract clean.

- Long Life Cocktail: Three tablespoons of ground flax seed, One teaspoon of ground psyillium husks, 1/2 glass organic unsweetened cranberry juice and 1/2 glass water. 

You must drink eight glasses of water a day when drinking the Long Life Cocktail

OMEGA 3

THE SMART FAT WE NEED

All cell membranes contain two layers of fat. These fats come from our diet. The wrong kind of fat balance makes a rigid layer that does not let carbohydrates into the cell thus resulting in a majority of the carbohydrates being converted to fat. The right kind of fat allows the carbohydrates into the cell where they are burned off as energy, thus higher energy levels and less fat.

Most diets today are 97% omega-6 fat (bad at this percentage) and 3% (percent) omega-3 fat (not effective at this level).

Omega-3 fats come from cold-water fish and flax seed oil. Fish have a lot of toxic mercury so it is wise to supplement your diet with omega-3 capsules and not consume excessive fish because of the environmental mercury problem. Ideally, your omega-3 and omega-6 fats should be equal in your body (50% each).

Omega-3 comes from fish, nuts, and seeds. Omega-6 comes from dairy, animals, meats, and vegetable oil.

* Make sure your Omega-3 supplements don't contain cholesterol or higher levels of saturated fats.

YOU MADE THE RIGHT CHOICE - JUST DO IT

FOLLOW THE PROGRAM

A doctor supervised weight loss program is superior to a self-administered program. Despite this, most doctors report feeling unprepared to counsel patients or develop a program regarding weight loss. 

The Doctor Rx weight loss doctors are different. They are specifically trained to supervise and counsel patients on weight loss as members of the American Society of Bariatric Physicians 

An important part is your participation and lifestyle modification, which includes improved diet and exercise habits. Weight gain is a lifelong threat that should be monitored. We want you to reach your weight loss goal and we encourage you to continue your care once you reach your goal. (Maintain your weight loss) 

Research studies show that those patients that continue in a structured program have much greater long-term success. Success in this case means the opportunity for better health. 

PLANT ENZYMES

DIGESTIVE SYSTEM HELPER

E Regular bowel movements are essential to good health. Plant enzymes; protease, Amylase, Lipase, Cellulose, Lactase, Maltase and Sucrose support digestion of proteins, carbs, fats, fiber and sugars. This combined with the daily recommended fiber intake will help keep you healthy. 

They are great helpers of the digestive system to keep you healthy.

COCKBACTEROIDETES VS FIRMICUTES AND OTHERS

BAD BACTERIA TIED TO WEIGHT GAIN

It sounds like the title to a new Hollywood movie, but it’s not.  It is two types of bacteria and one is related to weight gain.

Poor diet habits, high sugar foods, lack of sleep and even antibiotics can contribute to the growth of bad bacteria in your intestine, leading to bloating, fatigue and weight gain.

Beneficial bacteria in your intestine help your immune system and digestion support.  Help your body get the right balance of bacteria in your G.I tract.

• Probiotics that can withstand stomach acid
• No or limited sugar (sucrose, corn syrup, etc., all bad bacteria thrive on sugars)
• Get adequate sleep 8 hrs a night
• If you take antibiotics, drink kefir milk or eat yogurt to replace good bacteria
• Think about things that are high in sugar and avoid them (read labels)
• Wash all fruits and vegetables thoroughly before eating

The good bacteria in probiotics do more than help your GI tract. They also fight inflammation, urinary tract infections and ulcers, counter act antibiotics and even deter weight gain. 

ZINC

Zinc plays an important role in supporting the body's defense system and is associated with absorption and actions of the B vitamins. It is a constituent of over two dozen enzymes involved in digestion and metabolism. Zinc is essential for the metabolism of carbohydrates. Zinc plays a fundamental role in collagen formation and healthy tissue (skin) development. 

Zinc levels may be depleted with alcohol consumption*. Zinc is used by the body to boost the enzyme that clears alcohol from the body. Low zinc can also effect the thyroid function by lowering thyroid releasing hormones and there by be related to weight gain. Zinc supplementation of 25 to 50 mg per day is recommended daily. A simple zinc tally taste test is available from metagenics.

* Zinc protects against alcohol induced intestinal damage. 

Cited From:
Biosei, Biotechnol, Biochem Arda Pirincci 

BREAK THE EXERCISE BLOCK

Tailored programs are necessary to help you exercise.

A study at Temple University Kinesiology Department of Philadelphia revealed that if you are overweight, you are likely to perceive obstacles to prevent you from exercising.

You are more likely to feel self-conscious about how you look while exercising, feel you have lack of self-discipline, hate to fail so don’t try, have minor aches and pains that prevent you from exercising or feel you are too overweight to exercise.

Be honest with yourself – most of us are able to exercise, we just choose not to.  We set up our own roadblocks undermining our true desire to exercise.

Tailored programs help you overcome these hurdles.  Exercise with a friend, join a club and make it happen with a program tailored for success by committing to a no excuse attitude.  By committing to a program and having another person hold you accountable, it can helps you break the exercise block. 

IMPORTANCE OF VITAMIN B-COMPLEX

The B-vitamins, like vitamin C, are water-soluble and are not stored in the body.  This means that they are needed on the daily basis in order for the body to maintain healthy levels.

B-vitamins are part of a family that includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12).  They are important for many reasons, from helping your cells grow properly to converting food to energy.

The B-vitamins are often called “stress” vitamins.  When our bodies are forced to withstand the demands of physical or emotional stress, the B-vitamins and other key nutrients are the first to be depleted.  The body not only needs specific nutrients to combat stress, but it must also replace the nutrients that stress directly uses up.

B-complex has been shown to be beneficial in the following conditions:
anxiety and stress, convalescence and fatigue, dermatitis, diverticulitis, poor hair condition and tinnitus.

Vitamin B-complex can help with the following:

• Alcohol and B-complex: Frequent alcohol use (more than 1 drink per day) can result in deficiencies in most B-vitamins.  These deficiencies result from a variety of mechanisms; low dietary intake, deactivation of the active form, impaired conversion to the active form by ethanol or acetaldehyde, impaired absorption, and decreased storage capacity. 

• Diet, by reducing cravings and excess sugar consumption.

• Digestion, resulting in hydrochloric acid deficiency, as several of the B-vitamins are needed to support hydrochloric acid production.

• Mental activity, such as anxiety, as B-vitamins are indicated in anxiety treatment.  When taking high doses of a particular B-vitamin, it is best to use a B-complex as well.

• Poor memory, as B-vitamins can be supplemented in a B-complex vitamin (100mg daily) to support the nervous system and prevent imbalances from occurring. 
  
  

WHY YOU SHOULD TAKE MULTI-VITAMINS WITH ENZYMES

Research shows that most Americans do not get the recommended daily allowances of vitamins and minerals from their diets, which are necessary for optimal energy production and healthy stress management.  Requirements for nutritional support of the body can change due to stress levels, time commitments, and energy requirements that individuals may experience on a daily basis.  Vitamins and minerals are required to support daily energy levels, hormones, immune system, body’s organs and systems, and protection from the effects of stress and aging.  

Enzymes are actually protein chemicals that carry a significant energy factor required for each chemical reaction and action that takes place in your body or, simply put, enzymes turn your food into energy and then release this energy to be utilized in your body.  Enzymes deliver nutrients, digest food, break down fats and carbohydrates, carry toxic wastes away, purify your blood, deliver hormones by way of fortifying and feeding your endocrine system, feed your brain, and balance triglyceride and cholesterol levels in the body.  On average, 90% of the food consumed by average Americans is processed or cooked at high temperatures (which destroys enzymes which, in turn, make food hard to digest and eliminate) which results in less nutrition, incomplete digestion and stress on the digestive system.   By replacing lost enzymes through supplemental enzymes, this will enable you to obtain more food nutrition and the digestive organs can expend less effort on food digestion which results in more effort on energy to keep the body healthy. 

Everything in our bodies is dependent upon nutrition and is the result of the foods we eat.  But what good does it do to select healthy, high quality foods if its nutrients are not fully and properly absorbed?  Taking a vitamin/mineral/enzyme supplement assures the body a greater level of digestion and absorption and can make a huge difference in your health!

TIPS TO HELP INCREASE YOUR WEIGHT LOSS LUCK

USE OUR JOURNAL TO KEEP A FOOD DIARY

Research shows that dieters who keep a journal of everything they eat lose twice as much weight as those who don’t.  Your food journal should include a list of the calories/carbohydrates/protein or whatever you are counting, as well as liquid calories.  You can use our online food journal, a small notebook, or write in the margins of a calendar or day planner.  In addition, be sure to keep track of the calories you burn by exercising.  This is a good habit to continue even after you’ve lost weight.

LIMIT SODA, SUGARY AND ALCOHOLIC BEVERAGES

You can decrease your caloric intake by cutting out any sugary beverages your are consuming.  Adding lemon, lime, or cucumber will liven up the taste of water.  Always choose either 1% or skim milk.  And remember, drinking alcohol will put your fat burning on hold until the alcohol is out of your system

GET SUPPORT & SHARE THE WEIGHT LOSS EXPERIENCE

Find a partner who will share the weight loss experience with you and encourage you along the way.  Research shows that dieters who had support from a partner lost more weight than those who didn’t.

WEIGH YOURSELF REGULARLY

Research shows that successful dieters and those who are trying to maintain weight loss usually weigh themselves frequently.  Stepping on the scales more often will help keep you honest.  By doing so, you’ll be able to keep track of whether or not you’re losing or regaining weight and adjust your exercise and/or eating habits accordingly.

CLEAN OUT YOUR KITCHEN & PLAN  YOUR MEALS

Prior to starting your diet, clean out your refrigerator and/or pantry and get rid of any foods that may sabotage your weight loss.  Plan your meals ahead of time and remember, your healthy eating habits are only as good as your last trip to the food store.  Choose healthy foods and check your cart before you get in line; approximately 50% of your purchases should be produce, 25% whole grains and 25% lean protein.  Always choose low-fat dairy foods.  Keep colorful fruits and vegetables at eye level in your fridge or on the counter so that you will be more likely to reach in and grab them instead of an unhealthy snack.

TREAT YOURSELF

If you’re craving something sweet and need a treat, go out for it rather than keep it in the house or buy small, prepackaged portions. If your chocolate craving is getting to you, try a frozen sugar free fudge bar, a 25-calorie diet hot chocolate, or even a frozen bite-size piece of chocolate. Always try drinking a large glass of water and wait 10 minutes to see if the cravings crest and fall before indulging in any treat.

KEEP MOTIVATED

Buy yourself a pair of jeans or an item of clothing that are too tight and hang them in the kitchen instead of the closet as a good reminder to stay on track and keep motivated.

WATCH YOUR PORTIONS & PLAN FOR DINING OUT

Know what a reasonable portion is.  A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 tsp. of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball.  Most restaurants serve portions that are two to four times larger than the recommended serving, so plan out what you are going to order in advance.  Try ordering an appetizer as an entrée and/or sharing your entree with someone or take half home.  Research shows that many dieters are more successful if they prepare their own lunches.  Always ask for salad dressing on the side and try dipping your fork into the dressing and then into the salad and/or use a spray mist salad dressing in order to save yourself some additional calories.

EAT SMALLER, MORE FREQUENT MEALS

Always eat six small meals a day to avoid getting so hungry that you grab the wrong foods.  Make sure you have some protein at every meal which will help keep you feeling fuller longer.  And remember to drink plenty of water!

KEEP MOVING

Exercise is important for a healthy heart and will help you maintain your lean body mass when you’re losing weight.  By not exercising while dieting, your body won’t just burn fat, but it will burn muscles as well.  The best exercise for you is the one you actually do, so get moving and get into the habit of a steady exercise program in order to lose and maintain your weight for a healthier and happier you!

GET YOUR REST

Research shows that lack of sleep increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full which may, in time, lead to poor eating habits and weight gain.  Make sure you get enough sleep so you can have more control of your hunger and have better eating habits. 

BEACH BODY HELP

Both are good ideas; however, by restricting your calories improperly, you set yourself up for failure.  Restricting calories needs to be combined with what and when you eat them.  By just eating less and not increasing the frequency of meals, your body will secrete Neuropeptide Y which will stimulate your appetite, reduce T3 activity (thyroid metabolism), energy and thermogenesis, all of which are counter-productive to weight loss.  You should eat a small meal every 2 to 3 hours up to 5/6 meals/day with smaller meals being after 5 pm.

TRYING TO UNDERSTAND THE SCIENTIFIC & OBSERVED DIFFERENCES

INFRARED SAUNA DETOX FOR WEIGHT LOSS

Food and the environment are a source of toxic chemicals that can affect your body. The body tends to store toxins in fat cells. When you lose weight, there is no debate that toxin levels raise in your body’s blood stream because fat cells expel toxins along with the fat.

We recommend that you eat fresh organic vegetables and fruits that are high in antioxidants which help your body to detoxify.

In addition, we recommend supplementing the diet with high quality B and C vitamins and enzymes to give your body support it needs. We also recommend using an infrared sauna which helps with toxin elimination through the skin.

INFRARED SAUNA

Detoxification using an infrared sauna is a cost effective, safe and powerful way to help remove toxins from the body.

The infrared sauna penetrates the skin 1 ½ inches to increase blood flow to the skin.  Sauna use slowly restores elimination of toxins through the skin.  The skin is the largest organ of the body and a major channel of elimination.

Sweating using an infrared sauna is not the same as with exercise.  Sweating during exercise is not as effective for detoxification because exercise activates the sympathetic nervous system which inhibits toxin elimination.  Sweating increases dramatically after several months of daily sauna use.

It is estimated that to produce one gram of sweat,.568 calories is required. An average user can produce 500 grams of sweat during an effective sauna session. Thereby burning close to 300 calories.This is equivalent running a couple of miles, however there is no substitute for exercise to build muscle mass and burn calories.

COCKTAILS THAT ARE GOOD FOR YOU

Eat organic vegetables and fruit to avoid pesticides that can harm your health.

WRINKLE FREE FABRIC

Perfluoro chemicals (PFC’S) are often in clothes labeled “permanent press” and “wrinkle free”. PFC’S are long lasting in the body because the body cannot break these chemicals down and eliminate them. They have been linked to reproductive and developmental toxicity, as well as cancers of the liver and bladder.

SYNTHETIC FIBERS

Clothing like polyester and nylon may contain polyvinyl chloride, a known carcinogen, and phthalates, a group of chemicals that disrupts hormones.

DRY CLEANING

A chemical called perychloroethylene (Perch) is used to saturate clothing and remove stains. The residue left in your clothes may expose you to it being absorbed or inhaled. Exposure has been linked to kidney failure and liver damage. It can result in dizziness, headaches and rapid heart rate. Many states have outlawed Perch’s use after the year 2003. Airing out your clothes can help, as well as wearing cotton undergarments as a barrier. However, the best solution is to find a “green” dry cleaner that uses liquid carbon dioxide.

MATTRESSES

Most interspring and foam mattresses are made with polyurethane (very flammable) which requires a flame retardant (pre 2005,polybrominated diphenyl esters now antimony, a dangerous heavy metal and brominated fire retardants) which can disrupt hormone activity and may interfere with normal brain functions. If you are sleeping on a mattress made before 2005, consider replacing it with an organic mattress. Otherwise, buy an organic topper as a barrier between you and your mattress.

DRYER SHEETS, DETERGENTS AND FABRIC SOFTENERS

If it smells clean its probably bad for you. Most fragrances (95%) are made from petroleum based synthetic chemicals that can trigger asthma, damage the lungs, nervous system and can cause cancer. Use non-toxic natural detergents such as Seventh Generation, Method, and Nellies. This is an easy exchange to make and will improve your health. A natural way to soften clothes is to add white vinegar (½ cup) to the wash cycle. However never mix bleach with vinegar, as it will give off toxic fumes.

WEIGHT LOSS

The body stores toxins in fat cells. When you lose weight it is important to take your multivitamins and antioxidants to combat these toxins and help your body to detoxify. Detoxify by consuming 10-12 glasses of water a day, exercise, supplement your diet with extra nutrients, and use infrared sauna therapy.

PYRUVATE SUPPLEMENT REVIEW

What is Calcium Pyruvate?

Currently, pyruvate is the hottest diet product around… and for a good reason! Pyruvate is actually pyruvic acid, a naturally occurring substance on the human body. Pyruvate has been studied for the last 25 years and recently new discoveries at the University of Pittsburgh School of Medicine shown that dietary supplementation with pyruvate increased body fat loss by as much as 48% and minimized associated muscle tissue loss that normally occurs with substantial fat loss. These clinical studies were based on test subjects who used pyruvate while on a low-fat diet vs. test subjects who did not use pyruvate but also followed a low-fat diet. 

How does pyruvate work?

The accelerated fat loss from pyruvate is believed to be due to its ability to increase the metabolic rate (metabolic furnace) or individual cells thus resulting in greater fat utilization from both dietary fat and stored body fat through a process as known as fat oxidation.

What other benefits are the results of pyruvate supplementation?

Improved exercise endurance by up to 20% to 50% due to a process known as glucose extraction. Pyruvate enables muscle cells to take in (store) up to 300% more glucose from circulating blood. More glucose stored in muscle translates into harder, denser muscle and greater endurance during high intensity sports such as weight lifting, bodybuilding, football, tennis, running, aerobics, etc. not to mention the anabolic and or anti-catabolic benefit of increased glycogen storage in muscle.

What happens if someone stops taking pyruvate?

Obviously after being on a calorie restricted, low carbohydrate/low-fat diet and losing a significant amount of body fat one would expect to gain back most of the fat lost after discontinuing pyruvate and resuming higher calorie diet particularly without a good exercise program. However, that does not seem to be the case after pyruvate supplementation. Studies have shown that after resuming a more normal diet that subjects who had been on pyruvate gained back 55%less body fat than subjects who had not been supplementing their diet with pyruvate.

Does one need to exercise to benefit from pyruvate supplementation?

No, pyruvate has been shown to reduce body fat without exercise and without excessive muscle tissue loss due to its ability to increase the metabolism (metabolic furnace) and spare muscle through increased glycogen storage.

Will pyruvate cause nervousness or jitterniess similar to thermogenic fat burners?

No, pyruvate has no relation to caffeine, ephedrine or any other stimulant.

What is the recommended dose for pyruvate?

The recommended dose ranges from 2 to 5 grams per day on divided doses. Recent research has shown that less than 2 grams per day is hardly effective and more than 5 grams per day shows little if any additional response. 

BELLY BLOAT

If you suffer from bloating even though you are eating right and exercising you may be eating the wrong foods (it’s not only the amount you eat it’s what you eat).

Here is how you can get the bloat out and the jeans on. Stay away from foods that you may not digest well. You can do this by observing which foods make you bloat and avoid them. Common foods that can cause bloating are beans, cabbage, brussel sprouts, broccoli, asparagus, whole grains, lactose in dairy, fructose in fruits and honey, sorbitol, potatoes, corn, rice, bread, noodles, wheat, oat bran, peas, soluble fiber and legumes.

Bloating can also indicate a leaky gut syndrome, candida overgrowth, intestinal parasites, celiac diseases, Crohn’s diseases, ulcerative colitis, general food allergies and food intolerances. Therefore it is recommended that bloating be evaluated by your physician.

The main things to avoid are sugar, dairy products, chewing gum which can lead to swallowing air, carbonated drinks, salt intake and artificial sweeteners in food and drinks.

The bacteria that live in your G.I. tract may also be contributing to belly bloat. We recommend you take a probiotics and learn about how to influence your G.I. bacteria with your diet. For example, unhealthy bacteria thrive on sugar. Your food choices will influence your intestinal bacteria, which effects your digestion and bloating.

EIGHT SPICY FATS - EAT & DO NOT EAT

Many spices can reduce effects of dangerous fats. If you are going to eat a high fat meal, spice it up with 2 tablespoons one of the following 1.rosemary, 2.oregano, 3.cinnamon, 4.turmeric, 5.black pepper, 6.clover, 7.garlic powder or 8.paprika. This cuts the triglycerides (bad fats that get into your cells) by 30 percent.

High triglycerides (100mg/dl or more) inflate your risk for heart disease. These spices also help keep your blood sugar steady, increase cellular health and make sex better by increasing artery function. Increased cellular health will help defend you against many diseases.