Before you embark on any crazy diets, ask yourself WHY am I doing this?

There are many reasons to lose weight that make a lot of sense, but think again… You can often do more harm than good when losing weight! This is especially true if you follow  a very low calorie diet plan and that results in quick weight loss. This can result in a lot of muscle loss, which in turn can cause you to lose bone mass.

If you must diet to lose weight,  be sure that you are meeting protein needs. You need to eat enough carbohydrates and fats to allow that protein to be used to maintain muscle. You also need to make sure you are meeting calcium and vitamin D needs. Work with a Registered Dietitian-Nutritionist to help you come up with a plan to make sure you are well nourished while you are losing weight.

Be sure to ask yourself WHY must I lose weight? What makes weight loss so important? Look at the three typical reasons for weight loss below and what you can do to deal with these issues that have nothing to do with your weight.

Three common reasons for weight loss, are they valid?

  • Lose weight to decrease cholesterol and/or triglyceride levels…maybe

    •  Whether or not you lose weight, these things will improve your cholesterol and triglyceride levels:

      • Eat MORE naturally high fiber carbs: whole grains, beans, peas, lentils, sweet potatoes, winter squash, vegetables and fruits
      • Eat LESS sugar and refined carbs: sugar sweetened drinks, including 100% fruit juice, pastries, candies, flavored yogurts, sugar sweetened cereals,  foods made with white flour, white rice, peeled potatoes,
      • Eat MORE heart healthy fats: liquid oils (e.g., olive, canola, corn, safflower, avocado), nuts and seeds, avocados and fatty fish (e.g., salmon, tuna, sardines, mackerel)
      • Eat LESS saturated fats, fats that are solid at room temperature: fatty meats, processed meats (bologna, salami, sausages, bacon), cheese, butter, cream
      • Be more active—physical activity helps raise your “happy” cholesterol (high density lipoprotein cholesterol) that helps protect against heart disease, and lowers “lousy” cholesterol (low density lipoprotein cholesterol) and triglycerides
        Cracked wheat, black bean and veggie salad, tossed with a lime juice and olive oil vinaigrette. High fiber carbs, veggies and heart healthy oil.
        Green salad is a healthy addition to any meal, or a great snack!
        Nuts and seeds, great sources of heart healthy fats and fiber.
  • Lose weight to lower your blood glucose levels….definitely helps, but small amount makes a big difference, and there are lots of things you can do other than lose weight!

    • Whether or not you lose weight, these things will improve your blood glucose levels (many are same as above!):

      • Eat MORE naturally high fiber carbs (see above for ideas)
      • Eat LESS sugar and refined carbs (see above)
      • Eat LOTS MORE vegetables—leafy greens (lettuce, spinach, kale, chard…), broccoli, cauliflower, carrots, cucumbers, beets, peppers, asparagus, zucchini….the list goes on and on!
        • Aim for at least 5 servings/day; 1 serving = 1/2 cup cooked, 1 cup raw
      • Be more active—physical activity itself lowers blood glucose!
        • Start small! Walk, ride an exercise bike, dance, anything that moves your body for 1-2 minutes/day. Very slowly increase each day until you are active for a total of an hour/day. This could be six 10-minute sessions or one long session of activity, it doesn’t matter! Any activity works
      • Work on eating mindfully—when you eat, sit down and thoroughly enjoy your food! Turn off the TV, put away the books/newspaper and just eat. Do this whether you are eating a meal or a snack, and whether it is a spinach salad or a Snickers bar.
        • You are much more likely to quit eating when you are full if you are eating without doing anything else.
          Enjoy meals with your family. Sit down and eat without TV, books, computer….Make eating “its own activity”!
          Move your body by doing something that you enjoy!
          Sautéed Scallops, in olive oil with garlic, peppers, mushrooms and fresh basil over brown rice, with steamed asparagus on the side. Delicious meal that includes at least 2 servings veggies, whole grain and heart healthy fat!

           

  • Lose weight to look better….maybe, but probably not
    • Whether or not you lose weight, you can look great!

      • You are lovely just the way you are!
      • Look in the mirror and be thankful for a body that works every day
        • Lungs that take in oxygen, heart that pumps blood, liver and kidneys that clean your blood, legs that hold you up, nose that allows you to smell and breathe, eyes that give you sight, ears that hear, brain that thinks…
      • Love your body by treating it with respect
        • Feed it healthy foods
        • Move it to keep muscles strong
        • Rest it to rejuvenate it—aim for 7-9 hours of sleep each night.
          • Problems sleeping? Asks your doctor for a referral to a sleep specialist.
      • Look for clothes that feel good on your body in colors that you love
      • You can do lots with cosmetic things like haircuts, make up, manicures and pedicures—do what feels good to you
      • Don’t put off doing nice things for yourself until you lose weight!

You can be healthy, fit and beautiful regardless of your weight.

All of the things above MAY or MAY NOT result in weight loss, but will more than likely prevent or slow weight gain. They will definitely make you healthier. They will probably make you happier!

People in the US spend billions of dollars on weight loss programs and products “guaranteed” to make you lose weight and burn fat. Many lose weight, most don’t.

OVER 95%  or people who lose weight regain what they lost and more within 5 years (more often within 1 year!). Don’t fall for false advertising! Love your body and treat it well!

Look for lots of healthy recipes on this website (https://loribrizee.com/category/cooking-101/ )

If your weight is a concern…..

Before you try some commercial diet, or diet food or drink, spend your time and money working with a Registered Dietitian-Nutritionist (RDN). Learn how to make long term lifestyle changes that will stick. You can make an online or home visit appointment with me, Lori Brizee by calling  541-788-2625, emailing  me at [email protected], or going to the “book a consult” page of this website (see below). I am a registered dietitian-nutritionist and certified diabetes educator. Other places in Bend where you can work with an RDN are Ruby Health and Wellness, Synergy Health and Wellness or St Charles Nutrition Services (all of these can be easily found on the internet).

I see adults, children and families via online, video conferencing or home visit (in the Central Oregon area). Call me, email me or go to Book a Consultation with Lori Brizee   I request payment up front, and give clients a “super bill” which you can use to bill insurance if nutrition consultations are covered by your plan. I accept Health Savings Plan payments as well.

I am now seeing infants, children, teens as well as pregnant women in the office of Erika Beard-Irvine Pediatrics and Breastfeeding Medicine at 403 NE Revere Ave, Bend, OR 97701; call the office at 541-241-6371 or me 541-788-2625 to make an appointment. We bill insurance for these appointments.

 

 

 

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