OBESITY & WEIGHT MANAGEMENT

INDRODUCTION 300,000 Americans die each year of obesity-related complications according to the American Obesity Association, and 58 million are obese (defined as 20% above ideal weight). Are you over-weight? Do you really want to lose weight and keep it off? All that is required is a sincere desire and a willingness to make gradual changes in your lifestyle. With our help, weight loss will occur easily and naturally. Obesity is one of the most common disorders in clinical practice. Defined by the National Institute of Health (NIH) as a body weight 20% or more above "desirable" weight, over one third of adult Americans are overweight. Perched at the center of chronic disease risk and psychosocial disability for millions of Americans, successful management of obesity offers unique patient care and public health opportunities. If all Americans were to achieve a normal body weight, it has been estimated that there would be a 3-year increase in life expectancy, 25% less coronary heart disease, and 35% less congestive heart failure and stroke. Unfortunately, obesity is also one of the most difficult and frustrating disorders to manage successfully. Considerable effort and expense is used with little benefit. Using standard treatments in university settings, only 20% of patients lose 20 pounds at two year follow-up while only 5% of patients lose 40 pounds. This lack of clinical success has created a never-ending demand for new weight loss treatments. Approximately 50% of women and 25% of men are dieting at any one time. Americans spent over $30 billion last year on diet books, diet meals, weight-loss classes, diet drugs, exercise tapes, "fat farms," and other weight loss aids! Have you ever gone up and down the dieting yo-yo? If you have, you know how hard it can be to lose weight and keep it off. But it can be done. Forget about going on a diet. That's a sure formula for weight gain. You'll be pleased to learn that there are alternatives that work. DEFINITIONS Obesity is an excess of body fat; overweight is an excess of body weight, including all components of body composition (muscle, bone, water and fat). In clinical practice, the two are used interchangeably to refer to excess body fat. The two most commonly used terms to quantify obesity are relative weight (RW) and body mass index (BMI). The RW is the actual weight divided by the "desirable weight" (derived from "acceptable weight" tables). The BMI, or Quetelet index, is the actual body weight divided by the height squared (kg per m2). This index more closely corresponds to measurements of body fat and better differentiates "overweight" due to an increase in muscle mass from true obesity. A recent National Institute of Health Consensus Conference defined obesity (somewhat arbitrarily) as a RW of greater than 120% (BMI > 27 kg/m2). "Morbid" obesity is commonly defined as a RW greater than 200% (BMI >40 kg/m2). HEALTH CONSEQUENCES OF OBESITY The relationship between body weight and mortality is curvilinear, similar to other cardiovascular risk factors. Most studies have demonstrated a J-shaped or U-shaped relationship, suggesting that the thinnest portion of the population also have an excess mortality. This is thought to be primarily due to the higher rate of cigarette smoking in the thinnest group. The relationship of body weight to mortality is also effected by age. The body weights associated with the lowest mortality increase with age, and newer weight tables take this into account. In addition, as age increases to over 65, the relationship of body weight and mortality takes on a more striking U-shape. This suggests that although obesity remains an important risk factor in the elderly, under-nutrition is also extremely important. The increase in total mortality related to obesity results predominantly from Coronary Heart Disease (CHD). Evidence is mixed whether obesity is an independent risk factor for coronary heart disease. For example, the 1993 cholesterol treatment guidelines omit obesity an a risk factor for CHD, while the previous edition in 1988 included obesity. Nonetheless, obesity is clearly an important risk factor for the development of many other CHD risk factors. Obese individuals age 20-44, for example, have a 3.8 times greater risk of type II diabetes, 5.6 times greater risk of hypertension, and 2.1 times greater risk of hypercholesterolemia. As a result, type II diabetes and stroke also contribute to the increase in obesity-related mortality. The obese also have an increase risk of certain cancers including colon, rectum, and prostate in men and uterus, biliary tract, breast, and ovary in women. As a result of these conditions, relative weights of 130% are associated with an excess mortality of 35%. Relative weights of 150% have a greater than two-fold excess death rate. People with "morbid" obesity (relative weights greater than 200%), have a greater than 10-fold increase in death rates. Obesity is also associated with a variety of other medical disorders including degenerative joint disease of both weight bearing and non-weight bearing joints, diseases of the digestive tract (gallstones, reflux esophagitis), thromboembolic disorders, heart failure (both systolic and diastolic), respiratory impairment, and skin disorders. Obese patients also have a greater incidence of surgical and obstetric complications and are more prone to accidents. Although obesity is not associated with an increased risk of major psychiatric disorders, obese patients are at increased risk of psychological disorders and social discrimination. Regional fat distribution: Recent investigations suggest that the location of the excess body fat (regional fat distribution) is a major determinant of the degree of excess morbidity and mortality due to obesity. At least three components of body fat are associated with obesity-related adverse health outcomes. These are the total amount of body fat (expressed as a percentage of body weight), the amount of subcutaneous truncal or abdominal fat (upper body fat), and the amount of visceral fat located in the abdominal cavity. These three are partly correlated with each other but exhibit a fairly high degree of independence. Each of these components of body fat is associated with varying degrees of metabolic abnormalities and independently predict adverse health outcomes. In each of 6 prospective epidemiologic studies, increased abdominal obesity was associated with increased cardiovascular and total mortality. Body fat distribution can be assessed by a number of measurement techniques. Measurements of skinfolds (subscapular and triceps) reflect subcutaneous fat. Measurement of circumferences (waist and hip) reflect both abdominal and visceral fat. CT and MR scans measure subcutaneous and visceral fat. Clinically, measurement of the waist and hip circumference is most useful. The waist is measured at the umbilicus and the hips at the greater trochanter. A waist to hip ratio of 1.0 and 0.8 are considered normal in men and women, respectively. Ratios above these values reflect abdominal and/or visceral obesity and a greater risk of obesity-related disorders. ETIOLOGY OF OBESITY There are many causes of obesity. Eating habits, glandular imbalances, and probably even genetics (in some cases). Numerous lines of evidence suggest strong genetic influences on the development of obesity. Most convincing are genetic studies of adoptees and twins. In a study of 800 Danish adoptees, there was no relationship between the body weight of adoptees and their adopting parents but a close correlation with the body weights of their biological parents. In a study of approximately 4000 twins, a much closer correlation between body weights was found in monozygotic than dizygotic twins. In this study, genetic factors accounted for approximately two thirds of the variation in weights. More recent studies of twins reared apart and the response of twins to overfeeding showed similar results. Studies of regional fat distribution in twins has also shown a significant (but not complete) genetic influence. The exact mechanisms by which such genetic factors result in obesity are considerably less clear. Differences in both energy intake and energy expenditure have been investigated. Genetic influences on control of appetite and eating behavior have long been considered. Animal studies have demonstrated the influence of dozens of factors on eating behavior, and it is likely that similar factors are at work in humans. Observational studies of eating behavior have suggested that the obese both eat more food and do so more rapidly than the non-obese. However, I have known obese people who really don't eat anymore than the rest of us. Differences in energy expenditure are also likely to be at least partially determined by genetic influences. Differences in the resting metabolic expenditure (RME), for example, could easily result in considerable differences in body weight since RME accounts for approximately 60-75% of total energy expenditure. The RME can vary by as much as 20% between individuals of the same age, sex, and body build; such differences could account for approximately 400 kcals of energy expenditure per day! Recent evidence suggests that the metabolic rate is similar in family members, and as expected, individuals with lower metabolic rates are more likely to gain weight. Differences in the thermic effect of food, the amount of energy expended following a meal, may also contribute to obesity. Although some investigators have shown a decreased thermic effect of food in the obese, others have not. Environmental factors are also clearly important in the development of obesity. Decreased physical activity and food choices that result in increased energy intake also clearly contribute to the development of obesity. Medical illness and some medications can also result in obesity, but such instances account for less than 1% of cases. Hypothyroidism and Cushing's syndrome are the most common. Diseases of the hypothalamus can also result in obesity but these are quite rare. Major depression, which usually results in weight loss, can occasionally present with weight gain. Consideration of these causes is particularly important when evaluating unexplained, recent weight gain. Thus, the etiology of obesity is multifactorial, and almost certainly under both genetic and environmental influences. WHEN YOU KNOW ITS TIME TO WEIGHT LOSS A weight loss program is indicated in any person who is obese (RW > 120%, BMI > 27 kg/m2). In fact, weight loss is the first-line treatment for most of health conditions. In addition, many people with relatively high weights of 100-120% (BMI 25-27 kg/m2) who have one of these conditions (hypertension, diabetes, lipid disorders or significant psychosocial disability) will often dramatically benefit from weight reduction. Weight loss to prevent complications of obesity in people without active medical complications or metabolic consequences of obesity is more controversial in medical circles, but makes a lot of sense from a practical perspective. In young and middle-aged individuals, particularly those with a family history of obesity-related disorders, a medical approach to treatment is usually based on the degree of obesity (RW > 120%) and body fat distribution. Individuals with upper body obesity (waist-hip ratios > 1.0 in men and > 0.8 in women) are considered for treatment; those individuals with lower body obesity, and no medical complication or metabolic consequences of obesity, are reassured and followed for development of additional upper body obesity and its metabolic consequences. The natural health perspective is to work with any and all of these people because weight loss, irrespective of the degree of obesity or the onset of medical conditions, will lead to enhanced well-being and better health. Prevention is also preferred to intervention in the long run. A health or psychosocial indication for weight loss is necessary but not sufficient, however, to begin a program. Only motivated people should begin on a weight loss regimen. Considerable effort is made to assess the person's motivation for significant diet and exercise changes. Weight management can be done by everyone, but a strict weight loss program will only work with motivated people. We focus on questions about how the current attempt to lose weight compares to previous attempts. It will also include a realistic assessment of the person's goals for amount and rate of weight loss; the extent to which outside stresses, emotional disorders, or substance abuse might impair the attempt; and the degree to which others can provide support. Motivation is also assessed by requiring the person to complete specific pre-recommendation assignments. For example, people are asked to complete a 3-5 day diet record and to submit an exercise plan which includes both the type of aerobic exercise that the person plans to begin and how the person plans to fit it into their schedule. HEALTH CONSEQUENCES OF DIETING & WEIGHT LOSS EFFECTS OF WEIGHT LOSS ON MORBIDITY & MORTALITY Surprisingly few studies have examined the effects of weight loss on morbidity and mortality. Studies examining the effect of weight loss on cardiovascular risk factors generally show beneficial changes with weight loss as predicted. Descriptive studies on mortality, however, show inconsistent results. Some studies show reduction in mortality in the obese (Wannamethee, 1990; Lean,1990) and some show increased mortality (Garrision, 1985; Pamuk, 1993; Wilcosky, 1990). Such descriptive studies are unable to clarify whether changes in mortality is caused by the weight change, whether disease or other factors which contribute to disease such as cigarettes causes weight loss, or whether both are related to a third factor. No randomized trials of long-term effects of voluntary weight loss on mortality have been published. EFFECTS OF WEIGHT FLUCTUATIONS Since so many Americans are dieting at any one time, and having so little long-term success, considerable interest has been focused on the potential adverse effects of weight cycling ("yo-yo dieting"). At least 9 potential adverse effects of weight cycling have been hypothesized, primarily from animal studies. These include making further weight loss more difficult, increasing total body fat and central obesity, increasing subsequent calorie intake, increasing food efficiency, decreasing energy expenditure, increasing levels of adipose-tissue lipolytic enzymes and liver lipogenic enzymes, increasing insulin resistance, increasing blood pressure, and increasing blood cholesterol and triglyceride levels. Most experts currently feel that these phenomena occur inconsistently, if at all. More recently, seven descriptive studies have attempted to address this question by looking at the impact of weight fluctuations on CHD incidence, CHD mortality and total mortality. Five demonstrated an effect on at least one of these endpoints, while two others did not thus suggesting a link between weight variability and disease outcomes. It should be noted however, that these studies were not designed to assess the contribution of dieting (and voluntary weight loss) to weight fluctuation. Other factors which influence weight were also not considered. Thus, at the present time, it remains uncertain dieting-induced voluntary weight fluctuations have a negative health impact in humans. This remains an important question, however, and reinforces the idea that casual attempts at quick weight loss should be avoided. At the present time, however, committed attempts at long-term weight loss should not be discouraged because of the potential of regaining weight. METABOLIC RATE As every dieter has observed, the rate of weight loss slows during the course of dieting. Because this can be quite discouraging to the unwary patient (or uninformed physician), it is important to inform the patient prior to initiating a weight loss diet that this is likely to occur. Weight loss is most rapid during the initial days of hypocaloric feeding due to changes in sodium and water balance. This is due to early loss of glycogen and protein (both contain water) and, depending on the degree of calorie deficit and type of diet, to sodium losses associated with ketonuria. Following this initial phase, weight loss will depend on the extent of energy deficit. With time, however, the rate of weight loss slows again as the body's metabolic rate decreases and the energy deficit becomes smaller. This change in metabolic rate can be 2-3 times greater than that predicted from changes in body weight. The lower the energy content of the diet, the lower the metabolic rate will be. Although it was initially suggested that exercise occurring during a period of hypocaloric feeding could prevent this decrease in metabolic rate, recent studies have suggested that it has no beneficial effect during hypocaloric feeding (but will increase the post-diet metabolic rate by preserving lean body mass). Following the period of hypocaloric feeding (resumption of normal energy intakes), the metabolic rate will increase, but to a level below that observed before beginning the diet. In this instance, the extent of decrease is appropriate for the amount of weight lost. Nonetheless, an individual who has successfully lost weight, will have a significantly reduced total energy expenditure as compared to before weight loss. This is not only due to reductions in metabolic rate, but also reduction from the thermic effect of food (the individual eats less), and in differences in physical activity (it takes less energy to perform the same amount of activity for a smaller person). Thus, in order to maintain weight loss, individuals need to consume less energy than before dieting (and increase energy expenditure by increasing the amount of physical activity). WHY DO WE EAT WHEN WE'RE NOT HUNGRY? The next time you go to put food in your mouth, ask yourself a question. Are you REALLY hungry? Does your body really need food now? That snack now? That second portion at dinner? If you find yourself answering that question with an honest "NO", then determine "WHY" are you are going to eat when you're body is not really calling for it: I'M BORED. Sometimes we are just bored and don't have anything better to do. When this happens, and you start to walk into the kitchen, take a detour to another part of the house. Do a small chore as "reward" to yourself. Or, if you are a masochist, look at is as a punishment for almost eating for no reason. Or go for a small walk. That small bit of activity walking or doing a chore will have quite the opposite effect of having gone into the kitchen. You are establishing a new habit pattern that will serve your best interests for life. IT TASTES GOOD. Yea, a lot of times it does! Especially with my wife cooking; good thing she cooks healthily as well as tastily. But sometimes we are eating anything we can find in the kitchen, even if it really isn't that great tasting (like fat or sweets). If you are going to do dieting, eat food that you really enjoy. Eat less of it, and savor it. And even if it does taste good, it is no reason to keep eating after your belly is full, especially if you are trying to lose weight. We have to learn when to "say when". Generally, that's a few bites before that really full feeling. That's because it takes about 20 minutes for your brain to realize that it real is full. I AM ALONE. A lot of times, when I find myself alone I say to myself "TIME TO SNEAK SOMETHING!" Sound familiar? Isn't it funny how as soon as we are alone in the house, we sneak into the kitchen for a full-blown raid. We must think that if nobody sees us eating, we won't gain any weight. One favorite time is when everyone else is off to bed. Then we load up our stomach with food and sleep with a full stomach. That's self-destruction! IT'S BECAUSE OF SOMETHING THAT HAPPENED TO ME IN THE PAST. It may be true, but if you can beat the weight problem, you beat the past, and maybe it will help you to come to grips with the problem. I have found the Atlas Activated Technique is very useful. MY MOTHER ALWAYS MADE ME EAT. My mother always told me about the poor African children and laid a guilt trip on me. So I eat. Don't do that to your kids. I AM STRESSED OUT. Now here is a pretty valid one for many people. Many times during work or after work, I would be feeding my stress instead of my hunger. And it does seem to help. But it's just treating symptoms, not the cause. Find and fix the cause(s) of the stress problem and you will be way ahead of the game. Once you recognize the source of the stress, you will be halfway there. IT IS COMFORTING. This one goes along with being stressed out. It may go with something else as well. Fix the problem causing you to want comfort, or find something else to comfort you, if you can. TV! I know what makes me want to eat ... TV! TV programs play too many delicious food commercials that make it very tempting to run to the fridge and snack. Watching food on a screen for some reason gives you instant desire to eat. And what makes it even worse it that many people are usually just lying on the couch as they watch TV and snack. Stop or limit watching TV, especially evening TV (or watch a rented movie with no commercials). Better yet, use a workout video instead of any TV. BECAUSE IT'S THERE! Give it away or get rid of it, or if not in your house, walk away from it. REVENGE: Some people eat when they are not hungry because a loved one or friend constantly reminds them about what they shouldn't have been eating. DINNER TIME: One of the main reasons I eat is that it is dinner time and my family is hungry. Also, if I let myself get too hungry my wife gets a migraine. So plan your day to eat at that time, just eat properly and plan healthy meals. If they doesn't like that, that's a problem. BECAUSE LIFE ISN'T FAIR!! Sometimes I look at other people. Some can eat anything and not put on weight. I admit that sometimes I eat something, cookies, milkshake, etc., just because a family member or friend is having one. Like I said, life's just not fair. It's a shame that we have to work a lot harder and eat less than others to get down to, or maintain a desirable weight. That's what makes all this so difficult. When we do reach our goal, we have probably accomplished one of the most difficult things we will ever do, and can be pretty proud of it. We will be a better person for it. And BETTER than those people that have it easy. BECAUSE I'M REALLY THIRSTY: I recently read that sometimes people eat because they are thirsty. Not recognizing that thirst, people will put something in their mouth (often fattening). The next time you have a craving or feel hungry (but you shouldn't) drink some water. I DON'T KNOW WHY I'M EATING! Well, if you don't know, then at least you're thinking about it! That's the whole idea, thinking about why you are eating before you do it. There are a lot of supposedly good ways to lose weight. Regardless of whether any particular way is valid or not, the method or technique has to help you realize and think about eating when you aren't really hungry. If the light bulb can at least go on in your mind when you are getting ready to eat, and make you think about what you are doing, maybe you can STOP. Go to the list above and try to figure out why you are trying to eat, or worse, blow your diet. IF YOUR STOMACH IS GROWLING, IT IS TIME TO EAT. If you are desiring food between meals when your stomach is not growling, then it is not your primal instinct telling you to eat, so don't. It may be one of the things on the list above, or something I haven't thought of. If it is not one of those things, ASK yourself why you are eating. Remember, you should give your body some kind of nourishment 2 or 3 times a day or your metabolism will probably slow down, and hold on to your fat. And if you do have to eat between "meals", be reasonable. Eat some fruit or cereal, the fiber in those items has proven to be excellent for the heart. STANDARD PRACTICE MEDICATIONS FOR TREATMENT OF OBESITY Medications for the treatment of obesity are widely available both over the counter and with prescription. Medications include amphetamines (with high abuse potential-DEA Schedule II); non-amphetamine schedule IV appetite suppressants fenfluramine (Pondimin), phentermine (Ionamin), diethylproprion (Tenuate, Tepanil), mazindol (Sanorex, Mazanor) and pemoline (Cylert); the over-the-counter medication, phenylpropanolamine; and the antidepressants fluoxitene (Prozac) and sertraline (Zoloft). Considerable controversy exists as to the efficacy of these agents and specific indications for their use. Numerous barriers to the use of medications for obesity have been recently described by advocates for their use. These include public perception of obesity as a disease of lack of willpower, expectation that medications should "cure" obesity, hindrance by state licensing agencies, limited research on long term efficacy, and the abuse potential of some of the medications. Numerous short term studies of appetite-suppressant drugs (ASD's) have been conducted. A recent meta-analysis of 36 studies using mazindol and fenfluramine showed that after a median duration of 12 weeks these drug as resulted in a mean weight loss 3 kg grater than placebo. In those studies with follow-up, discontinuation of the drugs most commonly resulted in weight gain. Advocates of drug therapy point out, however, that this is true for medications for most chronic diseases e.g. hypertension, cholesterol, diabetes, peptic ulcer disease; stopping a successful medication results in a recurrence of the condition being treated. In these cases, as well, medications do not cure the illness. A recent long-term study with phentermine 15 mg and fenfluramine 60 mg showed 9.4 kg weight loss after 3 years. Of the 121 who started the study 51 completed 190 weeks; these mean results do not include those who dropped out. Most common side effects included dry mouth, GI disturbances, somnolence, and nervousness. Advocates of ASD's interpret these result to suggest that long-term use of such medications are safe and efficacious and merit a reevaluation in clinical practice, especially when used as an adjunct to a comprehensive weight loss program or to prevent weight gain following successful weight loss. At the UCSF Weight Management Program the practice is to limit the use of medications to morbidly obese patients with severe complications of obesity. There initial experience in such patients, however, has not been encouraging. Anecdotal experience from others suggest that medications work best in those who need them the least, e.g. motivated patients with mild obesity. SURGERY Although generally considered to be the last resort for the treatment of obesity, over 100, 000 obese patients have had surgical therapy. Few controlled trials exist, and the development of rational indications for surgery has been difficult. Gastric operations are now the procedures of choice. Most popular are the vertical-banded (Mason) gastroplasty in which a smaller stomach pouch is created and gastric bypass procedures. Although both procedures result in significant weight loss, randomized trials comparing the two procedures tend to favor gastric bypass procedures. This is particularly true in patients who consume large amount of sweets. Perioperative mortality averages <1%, but ranges between 0-4% in different centers. Complications are common and include wound dehiscence, peritonitis, nausea and vomiting, vitamin deficiencies, and hair loss. When all necessary reversals, revisions, and patients lost to follow-up are considered, failure rates approach 50%. Jejunoileal bypass was the first major surgical procedure popularized for the treatment of obesity. Although weight loss was effectively produced and maintained (average 100 pounds in 5 years), diarrhea and fluid and electrolyte disorders occurred chronically in over half of patients. One-third of patients develop progressive liver disease. This procedure has been abandoned. Two newer bypass operations under investigation are a biliointestinal operation and a biliopancreatic operation. Jaw wiring is another commonly used, but not recommended, surgical treatment. Initial weight loss is similar to gastric procedures on average but data on weight maintenance is quite variable. Suction lipectomy, or liposuction, is a surgical procedure permitting the removal of fat from specific areas of the body. Usually performed by plastic surgeons, 5 pounds of fat can be removed with each procedure in an attempt to reshape thighs and waists resistant to more traditional weight loss and exercise treatments. No advantageous metabolic changes are induced by the procedure. HEALTHY ALTERNATIVES HERBS GARCINIA CAMBOGLA: This herb contains hydroxycitric acid which can actually inhibit the liver from converting carbohydrates to fat. GLUCOMANNAN: Provides dietary fiber with no calories. EPHEDRA: Taken in combination with salicylic acid and caffeine, Ephedra can make it possible to attain weight loss. When used properly the herb has a good safety record. The problem with this herb is that it has been abused. The FDA has withdrawn this herb from the market. You can still obtain it, however, in formulas. Not recommended for general use. SUPPLEMENTS CHROMIUM PICOLINATE: Add chromium picolinate to your supplement regimen. In picolinate form, the mineral chromium actually "swaps" fat mass for lean muscle mass in your body. In studies of athletes, those taking chromium lost more body fat and built more muscle mass than those taking a placebo. Take between 200-400 mcg per day in divided doses. THINYU: Thinyu -- The weight-loss discovery from the jungles of Asia. Contains (-)HCA, Green Tea, and many other natural herbal ingredients. Thinyu is formulated to help satisfy hunger when taken 30 minutes before eating, Best results are obtained by keeping the level of fat consumed between 15-25% of your daily calorie intake, then eat until you feel satisfied. No more starvation or hunger pangs with new Thinyu! CHITOSORB: It is a Chitosan-based weight management fiber supplement. Chitosorb is a 95% deacetylated chitosan fiber supplement that may neutralize the weight-gaining properties of rich meals and "junk foods." Taken 10 to 15 minutes before a rich meal, Chitosorb could capture up to 10 to 12 times its weight (as determined by in vitro tests) in unwanted, weight-producing material, rendering it unusable by forming large molecules that are unavailable for digestion. The resulting gelatinous bulk is easily eliminated by your system as waste. HYDROXYCITRIC ACID (HCA): Try the newest breakthrough in weight loss supplements: hydroxycitric acid (HCA). HCA is the active ingredient in the rind of the fruit of the Tamarin tree in India. It is a lipogenic inhibitor, meaning it slows down the production of fat, and acts as an appetite suppressant. Dosage is 250 mg three times a day with meals. HCA works best when combined with chromium. Look for a product that contains both. Two good brands are Thinyu from Neways and Garcinia-Max Diet System by Rainbow Light. These and similar products can be found in health food stores. MEDIUM-CHAIN TRIGLYCERIDES (MCTS): Include medium-chain triglycerides (MCTs) in your diet. These are very special fats that act more like carbohydrates--they actually contribute to weight loss. The most common form of fats are long-chain triglycerides (LCTs), which are sent through your bloodstream to your fat stores. But MCTs go directly to your liver where they burn vigorously, giving you quick energy and turning up your metabolism--so you actually burn calories quicker. MCTs are available as Thin Oil from Sound Nutrition. It can be used as a food--an oil for salad or a spread for bread. Try to consume 15 to 25 grams per day. This is about 130 to 215 calories. Diabetics should use MCTs only under the direction of their physician. AMINO ACIDS: Stimulate the breakdown of fat while increasing energy. BORAGE OIL / FLAXSEED OIL: Block the tendency toward increased fat storage that can occur with some low-fat diets. LECITHIN: Able to transport or mobilize fat. GUAR GUM: Reduces cholesterol levels. BEHAVIOR MODIFICATION & SOCIAL SUPPORT Sustained weight loss requires long term changes in eating behavior. People must learn specific skills to facilitate decreased calorie intake and increased energy expenditure. Although formal behavior modification programs are available most patients can be taught basic behavioral strategies in the office. The single most useful behavioral skill is planning and record keeping. People can be taught to plan both menus and exercise programs in advance. Clients must then be instructed to record actual dietary and exercise behaviors. While the act of record keeping itself will aid in behavioral change, the availability of records will also help the health care provider assess progress and make specific suggestions for additional problem solving. Specific reward systems are also useful for many people. Refundable financial contracts have been shown to be effective in a number of small studies. Social support is an additional essential component for any successful weight loss program. Most successful programs use peer group support. Involvement of family members is also particularly important. A comprehensive review of published results of weight loss programs strongly suggests that close provider-patient contact is a better predictor of success than the particular weight loss intervention. EXERCISE Aerobic exercise offers a number of significant advantages to patients attempting to achieve long term weight loss. First and foremost, exercise increases energy expenditure, helping to create the energy deficit necessary for weight loss. Unfortunately, the amount of energy expended during most aerobic exercises (walking, jogging, swimming, etc.) for the typical periods of time performed (20-30 minutes 4-5 times per week) is modest, approximately 500-1000 kcals per week. Thus, exercise can be predicted to have little effect on short term weight loss . Clinical trials reflect this modest effect: some studies demonstrate weight loss with exercise alone or extra weight loss when exercise plus diet is compared to diet alone, but some studies do not. The importance of exercise for successful maintenance of weight loss, is more clearly established. In addition to the cumulative effect of increased energy expenditure (500-1000 kcals/week x 52 weeks = 7-15 pounds per year), exercise effects the composition of the body substance lost during weight loss. When exercise is directly compared to diet, or when exercise plus diet is compared to diet alone, exercise results in greater preservation of lean body mass. That is, for each pound of weight lost, less fat and more muscle is lost during weight loss programs without exercise. This is particularly important since the body's resting metabolic expenditure (a major portion of the total daily energy expenditure) is closely correlated with lean body mass. The observation that much of the long-term impact of exercise is through preservation of lean body mass has resulted in an increased interest in the potential role of resistance training (weight lifting, circuit training, etc.). Resistance training during dieting does result in maintenance of lean body mass compared to dieting alone. Thus, highly motivated people can be instructed to add resistance training to their aerobic exercise program. Regular aerobic exercise results in a number of other benefits to the obese person. These include improved cardiovascular training effect (increased exercise tolerance), decreased appetite (per calorie expended), a general sense of well-being, decreased blood pressure (in hypertensives), improved glucose metabolism and insulin action (in diabetics), improved blood lipids (in lipid disorders) and, in the long-term, decreased cardiovascular and all-cause mortality. Young people with mild-moderate obesity can be begin directly on a regular aerobic exercise program. Clients are commonly instructed to start walking and select two aerobic exercises and to perform either one of them 4-5 time per week for 20-25 minutes per day. Clients are taught to take their pulse and to generate a sustained tachycardia at 70-80% of their maximum predicted heart rate. Older people and people with severe obesity are instructed to begin walking programs without initial concern about meeting target heart rates. As weight loss proceeds, and they become accustomed to exercising regularly, they can advanced to formal aerobic programs. Although many authorities recommend formal exercise stress testing prior to recommending an exercise program for all clients, we recommend testing for sedentary men over 40 and women over 50. For people with known or suspected coronary artery disease; and for people with two additional cardiovascular disease risk factors (in addition to obesity and sedentary lifestyle), an exercise program is still a crucial part of a well planned weight management program. DIETARY GUIDELINES Standard dietary treatment of obesity should utilize the same nutritional principles as diet recommendations for healthy people. Total fat intake should be limited to 30% or less of total calories, protein 15%, and carbohydrate (primarily complex carbohydrates) 55% or greater. A total energy intake should be recommended to result in a daily energy deficit of 500-1000 calories. Since one pound of fat equals approximately 3500 calories, these deficits will result in a 1-2 pound weight loss per week. The recommended calorie intake can be derived by multiplying the patient's "desirable" weight (the midpoint of the "acceptable weight" table) by 30 calories per kilogram, and then subtracting the desired energy deficit. For example: If a 45 year old male, 5'10", weighs 200 pounds: ·The "desirable" weight = 160 pounds (73 kg) ·The estimated energy requirement = 2190 kcals per day ·The recommended energy intake to lose 2 lbs per week = 1190 kcals No dietary manipulation of macronutrients or other nutritional components can change these basic thermodynamic concepts; yet, virtually all the popular diets are based on attempts to circumvent thermodynamics. It is impossible for the clinician to keep up with each new popular diet. Categorizing diets, however, can allow generalizations which allow for a basic understanding of the most common diets. Major categories of diets include low carbohydrate diets, vegetarian diets, single-food diets, high carbohydrate diets, very-low-calorie diets, and prepackaged diet programs. LOW CARBOHYDRATE DIETS Low carbohydrate diets are the most resilient popular diet concept. Examples include the Atkins diet, the Stillman diet, and the Scarsdale diet. These diets are based on the correct observation that at equal calorie intakes, low carbohydrate diets result in more rapid weight loss than high carbohydrate diets. Unfortunately, the greater weight loss observed during low carbohydrate feeding is entirely due to changes in water balance. During carbohydrate restriction, ketonuria increases and results in greater sodium excretion and water loss. The resumption of carbohydrate feeding reverses this process and results in sodium and water retention. No other differences in body composition or weight loss are observed. Low carbohydrate diets are by definition high in fat and/or protein and are thus unsuitable for long term weight loss. These diets are also commonly deficient in calcium and dietary fiber. VEGETARIAN DIETS Vegetarian diets are typically low fat, high carbohydrate, high fiber diets and thus consistent with dietary goals. Vegetarian diets, however, can be either nutritionally adequate or inadequate depending on food selection. Diets which restrict all animal products (vegan) require particular attention to protein intake and Vitamin B-12. Diets which include dairy products (lacto-vegetarian) or dairy and eggs (lacto-ovo vegetarian) are easier to plan. Most large weight loss programs include a vegetarian option. SINGLE FOOD DIETS Single-food diets are based on the concept that its not only what you eat but when you eat it that is important. The Beverly Hills diet, for example, suggests that by ingesting foods one at a time, digestion is made more efficient, resulting in fewer calories getting "stuck" and less weight gain. The diet relies primarily on fresh fruit and is inadequate in protein, niacin, calcium and iron. As expected, it commonly results in diarrhea. HIGH CARBOHYDRATE DIETS High carbohydrate diets are typically balanced, hypocaloric diets. Most are also high fiber diets. Although the intake of large quantities of dietary fiber offers no particular weight loss benefit, these diets are consistent with current dietary recommendations and can be encouraged. Most large commercial diet programs such as Weight Watchers, TOPS, etc. use high carbohydrate diets and can be recommended to people. VERY LOW CALORIE DIETS (VLCD'S) A major development in the dietary treatment of obesity is the use of safe and effective very-low-calorie diets (VLCD's). Also known as protein-sparing modified fasts and protein-formula-liquid diets, these diets restrict calorie intake to 400-800 kcals per day. People ingest only preformulated, usually liquid, food that provides adequate protein, vitamins and minerals. Additional intake is limited to 2-3 quarts of calorie-free beverages per day. The major advantage of these diets is the "complete removal of patients from the food environment" to facilitate compliance. In addition, the significant energy deficit results in rapid weight loss, usually 3-4 pounds per week, encouraging the patient to continue. Major ongoing concerns about these diets include their cost, side effects and complications and long term results. A recent concern, for example, has been the observation that significant numbers of people using VLCD's develop gallstones. Studies using serial ultrasound examinations of the gallbladder before, during and after VLCD's have shown that approximately 25% of people develop gallstones or "sludge." Approximately 25% of these become symptomatic and require surgery, approximately 50% resolve spontaneously, and approximately 25% remain asymptomatic. VLCD-related gallstones can be prevented with ursodeoxycholic acid and possibly by aspirin. Some authorities recommend the use of ursodeoxycholic acid (or aspirin) in individuals at particularly high risk of gallstone disease (e.g. those with a prior history). People on VLCD's have marked improvements in obesity-related metabolic parameters. Within weeks blood sugars, blood lipids, and blood pressure are significantly reduced. Most diabetic, hypertensive and hypercholesterolemic people can have medications markedly reduced or discontinued. As with standard diet therapy of obesity, VLCD's require compliance during the diet and long term nutritional and behavioral changes to maintain weight loss. Well planned programs which combine VLCD's with behavior modification, exercise, and social support report improved long term results. For example, Nunn et. al. reported an average weight loss of 55 pounds with 75% and 52% of the loss maintained at one and 2 1/2 year follow-up respectively. Hartman et al reported maintenance of an average of 24 pounds after 2-3 year follow-up. The largest study, reviews the 18 month follow-up for over 4000 patients treated with Optifast. 25% of patients dropped out of the program early. Of those remaining in the program, 68% lost considerable weight but did not reach their goal. Of this group only 5-10% maintained weight loss after 18 months. Of the 32% of patients who attained their goal weight, 30% of women and 50% of men maintained their weight loss at 18 months. Thus, of the entire initial cohort, approximately 15% of patients met their weight loss goal (typically >40 pounds of weight loss) and maintained it at 1 1/2 years. Although these results are significantly better than results from most standard programs (in which approximately only 5% of patients lose and maintain 40 pounds at one year follow-up), the expense and risks of such programs continue to raise considerable controversy. A recent trend in the use of liquid supplements, has been the use of similarly formulated 800 kcal/day diets. Most authorities feel that at 800 kcals per day or more there is little risk of the medical complications seen at lower levels of energy, including gallstones. Thus, although such patients continue to require extensive counseling and support during and after such programs, considerably less medically monitoring (and expense) is necessary. A recent comparison of 400 kcal and 800 kcal liquid diets demonstrated that although the rate of weight loss was greater in the lower calorie group (as expected), the long-term results were equivalent. LIQUID DIETS A variety of other liquid diets are available commercially over the counter. Those that provide <800 kcals per day are potentially quite dangerous due to the lack of medical supervision and their use in individuals with mild obesity (who develop greater degrees of protein loss than those with more significant obesity). UltraSlimfast is a variant on this concept available in most supermarkets. People are instructed to use two shakes per day (approximately 200 kcals each) and then eat a sensible dinner (400-600 kcals). Since this results in >800 kcals per day, and contains adequate quantities of protein, vitamins and minerals, it is generally considered to be safe. Although no studies have been published on its efficacy, it is unlikely to work for most individuals since most problem eaters take in most of their calories at the evening meal. If such individuals were able to eat a "sensible dinner' (and no additional calories just before and afterwards) in the first place, they would lose weight successfully without the product. It too also suffers from the difficulty of weight maintenance after the people make the transition to regular food. PREPACKAGED MEALS Another important development in the treatment of obesity is the tremendous expansion of commercial weight loss programs which provide the client with prepackaged meals in combination with varying degrees of nutrition education, exercise, and behavior modification. As with VLCD's, these programs offer the advantage of "removing the patient from the food environment," by limiting the patient's choices in regards to shopping, meal planning, food preparation and at meal time. As with VLCD's, these programs may be helpful to some patients who need considerable structure to initiate weight loss. Unfortunately, these programs also have difficulty at maintaining weight loss when the patient again makes the transition to regular foods. Because these diets contain >800 kcals per day intensive medical monitoring is not necessary during dieting. SUMMARY No magic bullet exists for the very difficult, but medically important, task of weight loss. Although many of the most problems encountered in medical practice can be treated by weight loss alone, only motivated patients should be begun on weight loss programs. Weight loss treatments vary considerably in terms of risk, cost, and efficacy. For most patients with mild or moderate obesity, a multidisciplinary approach including diet, exercise, behavior modification and social support can be prescribed. Close patient-provider contact and long-term follow-up with emphasis on exercise are key ingredients for success. Motivated patients with severe obesity should be considered for supervised care, again emphasizing long-term dietary change, exercise, behavior modification, and social support.