For Thos Of Us Who Are Confused On What To Eat for Weight Lo

BlossysMom

This is what the doc had to say when I posed the below questions to him

David A. Sabgir, MD
Dr. David Andrew Sabgir, a board-certified cardiologist, founded the "Just Walk! A Walk With a Doc" program in Lewis Center, Ohio. Dr. Sabgir’s seven pillars of good health—exercise, nutrition, family, friends, education, humor, and charity—are the foundation of this physician-led, community-based walking program. "Just Walk!" has been featured in U.S. News and World Report, Cooking Light, Walk! Magazine, Travel Host, and other print, television, and radio media outlets. Dr. Sabgir received the "Columbus' Health Care Hero" award and serves on multiple advisory boards in Central Ohio. He shares his common sense, proactive approach to health care with members of our Community.Q.

What is the truth? Do I need to count calories, keep track of carbs or monitor fiber intake for weight loss?
A. When all is said and done, remember the most important mantra of weight loss: what goes in must be less than what goes out. Obviously, I'm referring to calorie count. I have not seen continued weight maintenance in my patients who eliminate all carbs. Keep carbs in your diet in moderation — we need them. Fiber is an excellent weight-loss tool and a healthy component of your diet.

Q. Should I eat only complex carbs and avoid simple carbs? And should they be eaten early in the day, as Jillian Michaels suggests?
A. The bulk of your carb intake should be complex (legumes, vegetables, breads, cereals, etc.), but many simple carbs (e.g., milk, fruits) contain important vitamins and minerals. I would favor eating carbs earlier in the day rather than later. But as one of my favorite professors says, "Don't kill it with science." In other words, don't create too many moving parts or you will get frustrated and feel that you can’t possibly follow all these rules.

Q. If I rise every day between 5 and 6 a.m., get very little exercise and go to bed at 9 to 10 p.m., which is better for me — eating every four hours (as suggested by Jillian Michaels), or eating six minimeals?
A. First and foremost, you must change the "very little exercise" part to regular exercise. For the rest of the question, I've found six minimeals to be an extremely effective weight-loss tool. This meal plan takes a little more work, but I can tell from your questions that you are motivated.

Q. With my goal being to lose weight and tone my body, should I be doing more cardio exercises, weight training or high-intensity training?
A. Both cardio and weight training are essential for weight maintenance and weight loss. High-intensity training is more for size building. Again, don't make devising an exercise program harder than it is. If you are getting very little exercise now, start simply by walking (or engaging in any exercise that will keep you coming back for more) and add some weight training one or two days a week.

Q. Can I still enjoy homemade caffeinated iced tea with stevia as a sweetener three times a week?
A. Go for it. You can find strong opinions against all the different sweeteners, natural and synthetic, if you look long enough, but I think the amount you are consuming is minimal.

Q. I have a sweet tooth — I love milk chocolate and cookies. Can I substitute fruits (grapes, oranges, bananas, grapefruit and cantaloupe) to chase the “sweet monster” away?
A. The fruits you listed provide wonderful benefits that milk chocolate om cookies can’t match. Making this single switch will have an enormous impact.
Good for you for exploring issues about how to get and stay fit. You are making tremendous changes. Stay with the program and keep it simple.

BlossysMom

This is what the doc had to say when I posed the below questions to him

David A. Sabgir, MD
Dr. David Andrew Sabgir, a board-certified cardiologist, founded the "Just Walk! A Walk With a Doc" program in Lewis Center, Ohio. Dr. Sabgir’s seven pillars of good health—exercise, nutrition, family, friends, education, humor, and charity—are the foundation of this physician-led, community-based walking program. "Just Walk!" has been featured in U.S. News and World Report, Cooking Light, Walk! Magazine, Travel Host, and other print, television, and radio media outlets. Dr. Sabgir received the "Columbus' Health Care Hero" award and serves on multiple advisory boards in Central Ohio. He shares his common sense, proactive approach to health care with members of our Community.Q.

What is the truth? Do I need to count calories, keep track of carbs or monitor fiber intake for weight loss?
A. When all is said and done, remember the most important mantra of weight loss: what goes in must be less than what goes out. Obviously, I'm referring to calorie count. I have not seen continued weight maintenance in my patients who eliminate all carbs. Keep carbs in your diet in moderation — we need them. Fiber is an excellent weight-loss tool and a healthy component of your diet.

Q. Should I eat only complex carbs and avoid simple carbs? And should they be eaten early in the day, as Jillian Michaels suggests?
A. The bulk of your carb intake should be complex (legumes, vegetables, breads, cereals, etc.), but many simple carbs (e.g., milk, fruits) contain important vitamins and minerals. I would favor eating carbs earlier in the day rather than later. But as one of my favorite professors says, "Don't kill it with science." In other words, don't create too many moving parts or you will get frustrated and feel that you can’t possibly follow all these rules.

Q. If I rise every day between 5 and 6 a.m., get very little exercise and go to bed at 9 to 10 p.m., which is better for me — eating every four hours (as suggested by Jillian Michaels), or eating six minimeals?
A. First and foremost, you must change the "very little exercise" part to regular exercise. For the rest of the question, I've found six minimeals to be an extremely effective weight-loss tool. This meal plan takes a little more work, but I can tell from your questions that you are motivated.

Q. With my goal being to lose weight and tone my body, should I be doing more cardio exercises, weight training or high-intensity training?
A. Both cardio and weight training are essential for weight maintenance and weight loss. High-intensity training is more for size building. Again, don't make devising an exercise program harder than it is. If you are getting very little exercise now, start simply by walking (or engaging in any exercise that will keep you coming back for more) and add some weight training one or two days a week.

Q. Can I still enjoy homemade caffeinated iced tea with stevia as a sweetener three times a week?
A. Go for it. You can find strong opinions against all the different sweeteners, natural and synthetic, if you look long enough, but I think the amount you are consuming is minimal.

Q. I have a sweet tooth — I love milk chocolate and cookies. Can I substitute fruits (grapes, oranges, bananas, grapefruit and cantaloupe) to chase the “sweet monster” away?
A. The fruits you listed provide wonderful benefits that milk chocolate om cookies can’t match. Making this single switch will have an enormous impact.
Good for you for exploring issues about how to get and stay fit. You are making tremendous changes. Stay with the program and keep it simple.

lgolden

Thanks for sharing this. Very helpful and interesting.

Ahmee2034

Wow...yeah, interesting. You know, I'm so tired of people making eating and living healthy such a chore. People need to stop thinking of it as "dieting" and see it for what it is, a LIFESTYLE! When I finally realized that and started acting and stopped micro-dieting, the pounds melted off! I was even able to quit smoking at the same time! It is all how you think of it. For instance, if someone goes into remission from cancer and lives a long life, do you think that person gets up each day thinking "Oh my! Today is the day the cancer will return. I just know it. I'm too depressed to do anything!" NO! That person would change their lifestyle to LIVE a fuller, happier life having known the feeling of being so close to death. People who are really overweight and unhealthy need to make being healthy a lifestyle.

It sounds to me like this doctor is basically saying USE COMMON SENSE. All the facts are out there. This "disease" that is so prevalent in this country is probably THE MOST CURABLE DISEASE THAT REQUIRES NO MEDICATION OR HORRIBLE RADIATION TREATMENTS! People who are trying to make this healthy change sometimes micro-diets and becomes discouraged. Just live! Do what you know is right and the rest will come. Enjoy life! God said to be happy. Just use your head. Small steps in the right direction can lead to great results!

indianagranny

Thanks for posting this. Ahmee2034 i agree with what you said

Ahmee2034

Thanks for posting this. Ahmee2034 i agree with what you said

Thanks. I've been so frustrated lately. I guess I needed to vent. I have a sister who weighs nearly 300 pounds. She is CONSTANTLY "sick" and stays in bed days at a time. I was 180 pounds when I started and am now weighing in at 143. She keeps saying, "I wish I can do that. It's just too hard for me. It hurts. BLAH BLAH BLAH" I just want everyone to feel as good about themselves as I do now that I'm living healthy. It's really not that hard.

Anyway, thanks for listening to my rant. Have a great weekend!
Amy