Free weight loss programs

Keywords; free weight loss programs, chiropractic, obesity and arthritis, banting diet.


This page is about losing weight safely, and steadily, rather than through the crash diets which research shows bring only temporary loss, the pounds often returning with a vengeance. Yo-yo-ing also increases circulating blood fats, contributing even further to atherosclerosis, that nasty disease of blood vessel walls.


BUT NOW IT'S summer time again in the Northern Hemisphere, the easiest period to lose weight. Plenty of salads on the supermarket shelves. Get working in the garden too. Whats potting in the garden ...

I'm not a vegetarian myself, but there many compelling reasons why we should eat more fresh fruit and salads. More veg too, including legumes (like green beans) for protein.

Why lose weight anyway on a Chiropractic website? Because there is strong scientific evidence that losing just 10 to 20 pounds, or5 to 10 percent of your weight, will dramatically reduce the pain you are experiencing in your joints.


Update: A new research study on over 40,000 Swedish women over a period of 16 years (http://www.bmj.com/content/344/bmj.e4026) reports that

  • for every 10% increase in protein intake, there's a 5% increase in cardiovascular disease.
  • And for every decrease in carbohydrate, there's an extra 5% increase in CV disease.


The debate appears to centre around whether there's a difference in increasing vegetable vs animal protein. The authors conclude: "Although low carbohydrate-high protein diets may be nutritionally acceptable if

  • the extra protein is mainly of plant origin and 
  • the reduction of carbohydrates applies mainly to simple and refined carbs,

But, and it's a big BUT, the general public do not usually recognise and act on these qualifications when choosing high protein + low carb diets."



Our philosophy: Eat right day by day, and then you can splurge a little when celebrating. 




The only really good reason to lose weight is to be healthier. You will look better too, which is not unimportant, particularly as obesity often goes hand in hand with low self-esteem, but that's just a benefit on the side.

These free weight loss programs are about doing it in a healthy manner. After all, it is makes absolutely no sense to lose weight in an unhealthy way, in order to be healthier. High blood pressure? Borderline diabetic? High cholesterol?

Forget the fad diets, the shakes and particularly the high protein diets. Oddly, also avoid the very low fat diets. Lower down this page you'll see why a low-fat-diet is also an unhealthy way to become healthier! Think rather of limiting your carbs. Sugar, bread, rice, potatoes - that's where our problems often lie, and our free weight loss programs are designed to limit the carbs and excess fats.


Two myths

1. Drinking more water helps you lose weight? Scientific investigation unfortunately hasn't confirmed this, and there is considerable doubt that it is so, but drinking more water is healthy anyway.

2. Secondly, it is widely believed that the way to lose weight is by pounding up and down the streets before dawn or after work. All you are likely to get is PLANTAR MYOFASCITIS ... horrid pain under the feet.

Exercise is healthy, and I don't want to discourage you from exercising more, but you have to do an awful lot of running to lose just one pound of butter. Our free weight loss programs, changing what you eat, is far and away the best and easiest way to lose weight. Permanently. Heathily.



Savour your food. Our free weight loss programs include an encouragement to chew your food slowly, taking note of the colour and texture of the salads, and the smell and flavour of the main course. Give dessert a miss, unless it's just a fresh bowl of strawberries, or a quarter melon...those are the carbs that are not only allowed, but verplicht as we say in Holland. Compulsory!


PAIN

I talk to every obese patient - once only, firmly - because obesity means pain. It comes in all sorts of shapes and sizes, but the bottom line is PAIN. In capitals. It could be an arthritic knee, or foot, it could be diabetes, it could be a stroke, it could be a fall. Read here the courageous story of an obese man who at 59 fell and broke his hip. It ruined his life. Period.

With a Body Mass Index of 32 he was certainly obese. More likely to fall, he'd have fallen harder, and would take longer to heal. The pain was so bad that he became addicted to narcotics; the ANTI INFLAMMATORY DRUGS ... gave him an ulcer.

The long and the short of it? Get it off, or there's pain looming on your horizon. Worse, disability. Our FREE WEIGHT LOSS PROGRAMS are the easier way, and certainly the healthier way to do it.


A few principles

Most people who are overweight became obese not necessarily by eating too much, but because they eat the wrong kinds of foods. Eating less will help, obviously, but changing what you eat is a much simpler way. More important, a healthier way.

Accept it! It's going to be hard. Anybody who convinces you there is an easy way to lose weight is conning you. Retraining your tastebuds to like apples and salads is going to be tough. But the point here is that it will be much less painful than all that goes with obesity - high blood pressure, arthritic knees, painful feet, diabetes, heart disease and important for the chiropractor, backache ... you name it.

Don't think that because this is free that our Free Weight Loss Programs are not profound or tried. You will lose pounds, permanently and safely.


From correspondence.

  1. My feet don't hurt when I'm out working in the garden; they used to be the defining aspect of me toiling outside; and
  2. I perspire a lot more. I used to just fill up with water. My  hands, ankles and my face would get flushed; now I really do sweat more. I don't like the heat or humidity, and still avoid it, but when I'm out in it, I really glow.
  3. I feel the cold a lot more; minus 50+ lbs of insulation really makes a difference. I used to walk around with my coat open all the time, but not now. But I know summers will be much better.
  4. But the best is it's so nice to be able to hop into the bath, sit down, soak and relax, flip over at will and get up; no problem. I'd stopped bathing, simply because I couldn't get in and out safely any more.

My endocrinologist is thrilled also. My cholesterol is down to 120.

I usually buy big bags of birdseed; each one is 10 kg. I've just put one on each shoulder; it's hard for me to believe that I've been carrying all that extra baggage all these years. No wonder my feet ached.

Now for the next 20 kg.

She has taken 8 months to do it. That's a healthy rate of weight loss; aim at one kilogram per week for the first 3 months. Then you can expect to slow down; your body gets more efficient, making it harder. Don't be discouraged, after quitting smoking, this is one of the most important decisions, healthwise you can make. It can be done.

Weight loss for arthritis

But this lady's got the right idea. Low impact cycling and swimming and/or aquarobics are the right way to increase your exercise.


Why do the obese usually get arthritis? HIP ARTHRITIS ...



BODY MASS INDEX (BMI)

So, how bad is the problem? Really, over-weight can be an irritant, a minor problem ... or is it perhaps life threatening?

BMI gives you an objective measure of just how serious your problem is.

BMI can be classified as follows:

  1. Underweight: BMI less than 18.5
  2. Optimal weight: BMI between 18.5 - 24.9
  3. Overweight: BMI between 25 - 29.9
  4. Obese = BMI over 30
  5. Serious problem: BMI greater than 35. Heart attack, stroke, diabetes, knee and ankle arthritis await you.

To calculate your BMI, just fill in your weight and height and you will know the whole truth. It may be painful. Are you literally facing a stroke, death? Am I being overdramatic? No! A good friend right now is in hospital, fighting for his life, after a bypass that went haywire. I've been pleading with him for over twenty years ... he's only 60.



A little secret: At 62, I'm clocking in with a BMI = 26 and I'm not concerned. Or should I be? Perhaps. I eat like a horse and am virtually never hungry except at the end of a long day at the Chiropractic Coalface. But I do eat right... and I love my food. You can too...


HOW TO DO IT...

FREE WEIGHT LOSS PROGRAMS

There are a million and one diet books, free weight loss programs and zillions more on the net. Here are just a few thoughts.


The easiest way is to seriously limit your carbs . That means very little starches, like many breakfast cereals, bread and in fact all wheat products, potato (and particularly a microwaved potato) and rice; sugary foods; colas. Very little. Don't limit your low Glycemic Index carbs too hard. Fruit, salads, vegetables, hummus ... They don't stimulate an Insulin rush, the hormone that stores fat... GLYCEMIC INDEX and a Carbohydrate Count Chart ...

Don't limit your healthy fats like olive oil too much. There is new research coming out now that a combination of high carbohydrate (particularly high GI carbs like sugary flour products - cookies and the like) with low fat diet is the cause of the serious neurological illnesses like Motor Neuron disease. Tingling in arms and hands and legs

Enough protein to cover the palm of your hand at a meal is just fine. An egg, a small pile of chicken, fish, lentils, hummus, mutton stew ... but don't eat red meat more than once a day. That ups your risk of cancer. So, here goes:


FREE WEIGHT LOSS PROGRAMS

Breakfast

Soak one or two tablespoons of oats based muesli in boiling water for ten minutes. Add any nuts and seeds you love, and perhaps a few raisins, a few strawberries or slices of melon if you like. Zero sugar yoghurt is allowed.  It's good to add a tablespoon of freshly ground flaxseed - for the omega-3. Anti inflammatory flax seed ....

Munch an apple, or similar, non-sweet fruit on the way to work. Although the apple is mainly carbohydrate and fibre, it's what we call a "negative calorie food".

Read more about the amazing apple: APPLE DIET ...

An egg, or small piece of chicken, or fish are your high protein foods. No toast. I'm crazy, but I add a tablespoon of hummus to my cereal... then I'm not famished at 11 o'clock. Still hungry? Wait half an hour, and if still feeling short-changed have another piece of fruit.

The fad diets are very costly. Our Free Weight Loss Programs will save you money. Both in the short term and ... when you start adding up the cost of blood pressure medication, cholesterol medication, diabetes medication... it will save you thousands. Instead you can go on holiday to the Seychelles or some other exotic place!

Lunch

1. A very large salad, with as many fresh salads as you can find. Avocado is allowed, in moderation, even though it is high in fat - a healthy mono-unsaturated fat. Again add nuts and seeds, and some feta cheese, olives, olive oil and Balsamic vinegar or lemon juice. A table spoon of drinking water if you like your salad damp.


2. A handful of chicken pieces, or fish.

3. ONE, no more, slice of whole wheat bread with olive oil, or Tahini, and a slice of cheese or meat, is allowed on our Free Weight Loss Programs. For more about our Olive Garden salad recipe ...


Cold water fish, rich in protein and healthy fat, should definitely be regularly on the menu. The American Heart Association recommends fish at least twice a week. You can certainly enjoy fish on your free weight loss programs, I try to have fish at least THREE OR FOUR times a week.


Dinner

  • A LARGE vegetable soup, perhaps using our Chicken Bones bouillon, so easy to make and rich in glucosamine chondroitin sulphate. Add ONE teaspoon of brown rice, and a tablespoon (or more) of lentils. Blend your soup for better effect - it stays in the stomach longer. Make enough for three days.
  • Delic SPINACH SOUP and FRESH SPINACH RECIPES ... rich in magnesium.

  • There's a strong correlation between low magnesium and arthritis, and spinach is the highest source.

    Enjoy many and as much non-starch vegetables as you like. Broccoli, cabbage, onion, carrot, asparagus, beetroot, butternut ...

  • Another Greek salad if you like.
  • One helping of fish or fowl, and occasionally lean red meat (such as our Mutton Stew) are allowed on our free weight loss programs. Cut off the fat. This is your high protein food.
  • Sorry, no dessert, keeping your carbs and the unhealthy fats down.


LENTIL PROTEIN ...

TOFU NUTRITION ...

MUTTON STEW ...

GLUCOSAMINE CHONDROITIN sulphate ...

Tofu nutrition and Lentil protein make excellent vegetable protein dishes.

In short, almost no carbs. You may be a little hungry and want more. Have more soup. That is the purpose - to make your body burn fat in the absence of carbohydrate for energy. This puts you into a state of what is known as ketosis and, if you are doing it for any length of time, really should be supervised by an experienced nutritionist. You can buy keto-stiks at the drugstore to see if you are going into ketosis. Don't go over 'moderate' unless you are on of the many professionally supervised free weight loss programs.

There are many other weight loss programs where you can gain seriously good hints.

MORE FROM THE COALFACE

I have been bullying a young rather obese young woman suffering with low back pain for about six months. Not only was her weight affecting her back, but perhaps even worse her self-esteem. At 31, already divorced with a child, her future was not particularly rosy ...

I was astounded yesterday in the change in her demeanour. Having lost 13 kg she is really a very attractive young woman, now bright and full of enthusiasm. I thought to warn her. The young men are definitely going to be knocking on her door ...! Well done, Deniz, I'm very proud of you!

How did she do it, I asked? Not by following my Free weight loss program but simply by cutting out Snacking between meals. It all helps.


A short story by chiropractor Bernard Preston. Calorie intake for weight loss ...


Alcohol

You can enjoy a glass of red wine on our free weight loss program. One, it contributes to a healthy cholesterol balance. Dry wines have very little carbohydrate. Beer unfortunately is a real no-no. 

ANECDOTE: Every year I go without beer for a month, just to check who is indeed the master. Beer makes a good servant, but a very bad master. I've lost 8lbs in three weeks! Beer is chock a block with calories.

Good luck. It can be done!

PS. Even if you were to follow something like this three days a week, it would have a very beneficial effect.

A few supplements will assist our Free Weight Loss Program. If you are seriously overweight, then you may be on the verge of diabetes, so Chromium tablets are necessary. Then a B12 shot once a week helps metabolise better, and I would take a B complex tablet.


Vegetarian? VEGAN WEIGHT LOSS

One day we'll all be vegetarians, not too soon I hope! But there's no doubt, an acre land under legumes and grains will feed far more people than used for keeping cattle, sheep or chickens. The day will arrive, is arriving ...

And without a doubt, we'll be healthier. Meantime, it does make sense to make a change to more vegetables and fruit. Or even consider Vegan Weight Loss, an extreme but effective way to lose weight. FREE WEIGHT LOSS PROGRAMS. More about VEGAN WEIGHT LOSS ...

WALKING BENEFITS

Whilst walking won't knock kilograms off, the other benefits are so numerous that walking should be a part of all FREE WEIGHT LOSS PROGRAMS - unless you are serious overweight, in which case you should perhaps consider swimming or cycling.


For more about the benefits of walking, click here: WALKING BENEFITS ...



Is something eating you?


"Gluttony is an emotional escape, a sign something is eating us."

Peter de Vries


Arthritis and obesity 

A two-part review of the scientific literature by Dr Matt Constas:


High protein / low fat / low carb foods

There has been much interest, and with good reason, since Atkins and beyond, in high protein diets for weight loss. Yet there are many twists and dangers. High animal protein is, in the light of breast cancer and prevention highly suspect.

There are two variations of these high protein diets:

  • one with low carbohydrate, and
  • the other with low fat.

Both have their merits, but keep in mind that many carbohydrates (like broccoli and chickpeas and apples) are extremely healthy and should never be excluded from the diet.

So are some fats absolutely vital for good health. Refusing to eat fish, because it's high in fat, or avocados, or hummus (because it's rich in olive oil) can only be detrimental to your overall health. It's not all about weight loss.


The Banting diet and Inflammation

There is now overwhelming evidence that our joints, organs and blood vessels are becoming more and more inflamed. Pathophysiology of Atherosclerosis describes what is actually happening to the intima; the inner lining of blood vessels.

And this despite the low cholesterol diets and cholesterol lowering drugs that are the rage. In fact, it would seem that the change to polyunsaturate oils like sunflower and safflower, and hydrogenated margarines have actually contributed to the problem.

What is certain is that raised blood glucose, and what is known as glucosated haemoglobin, is at the core of the inflammation.

When scientists disagree profoundly, then you we can be sure that no one really knows all the answers. But the high starch combined with low fat guidelines of the last thirty years have made for an obese people; and that means raised blood glucose and insulin intolerance.

There's nothing new about the Banting diet; it was first prescribed by the revered Dr William Harvey more than 150 years ago. It cuts totally across everything you've been taught. Butter is back, enjoy your steak and the fat on your pork chops, bacon and eggs every morning for breakfast, but cut out all the carbohydrate. It has its merits, and proponents claim they are never hungry.



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Interesting challenges of the day

1. Mrs B has had one of the nastiest of conditions; vertigo caused by a disturbance in the inner ear. Falling repeatedly and vomiting she consulted her doctor but medication didn't help. After two sessions of the Epley manoeuvres she was 50 percent better. After two weeks she was 75 percent improved; no longer vomiting or falling. She's not enjoying the Brandt Daroff home exercises.

2. Mr S, a 48 year old man, has right low back pain, groin pain and a numb feeling in his lower leg when he sports. For six months he's been off football. He too has two problems; a very treatable lumbar facet syndrome and a very serious blocked artery in the groin; it's called intermittent claudication. Smokers beware.  

3. Mr S looks like the leaning tower of Pisa; he has a slipped disc at L5 making him lean towards the opposite side. It's called the postero lateral disc hernia; we'll fix it, but he has to stop for a week or two. Antalgias are serious so take them seriously. 

4. Mrs V too has  two conditions; a chronic low grade sciatica giving her an ache in the right leg, and a threatening Morton's neuroma. She's glad I'm back in Holland; chiropractic fixed it before, and we'll fix it again. 

5. Mrs W is one of the lucky ones, says her doctor. I agree. He says only 40% of patients with lumbar stenosis have a successful operation. We fixed a nasty slipped disc three years ago, but it came back two years later; the surgeon did a fine job but she has a weak ankle now giving her subtalar joint pain; it's routine stuff. 

6. I myself had an acute exacerbation of a femoral nerve lesion last year. One immediate treatment of the new strain by my colleague has fixed the pain in the lower back, but there's some residual numbness in the lower leg; no soaring tomorrow alas.

7. This lady is a 86 year old woman with a 63 scoliosis. Chronic lower back has been her lot in life but she's well pleased with chiropractic and comes for chiropractic help once a month; some conditions you can never cure.

8. She is an 78 year old woman, is doing remarkably well with a bad sciatica. But over 200 pounds she is not losing weight; in fact, gaining despite my suggestions. She's high risk for a stroke. I have referred her to a dietician to crack the whip.

9. A 61 year old man with upper cervical pain yesterday; it's not severe but also not getting better of its own accord. He's afraid it may turn very acute as when I treated him three years ago. Since then it's been fine. 

10. A 64 year old woman has had scheuermanns disease; it's left her with a spinal kyphosis and chronic middorsal pain. She responds well to chiropractic treatment provides she come every six weeks or so for maintenance treatment.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It's a non complicated upper cervical facet syndrome, and she's doing well.

12. Mrs D, a middle aged woman with hip pain of one year duration, despite other treatment. Xrays reveal an impingement syndrome and early hip arthritis. There's much to be done.

13. Mr D, a 71 year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors shouldn't be treating the elderly most medical sites state but that's so much bunkum.



Have a problem that's not getting better? Looking for a different slant on your pain? Want to pose a question?


Interesting questions from visitors

CLS writes:

Greetings, Dr B.
You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

Your own unresolved problem. Pose a question

Knowing that up to 70% of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there's a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong! Give plenty of detail if you want a sensible reply.


You visited this chiropractic help site no doubt because you have a problem that is not resolving and want to know more about what chiropractors do.

The quickest and most interesting way is to read one of my ebooks of anecdotes. Described by a reader as gems, both funny and healthful, from the life and work of a chiropractor, you'll love them. Priced right at $2.99, though Kindle fiddles the price without telling me.