GLENN'S STRATEGIES FOR WELL-BEING: Difficulty in Losing Weight

      *As we approach the end of another year, most of us are focused on another opportunity to resume our “battle of the bulge." Yes, the New Year brings with it renewed promises to get the weight loss thing right, once and for all.

      Let me share a recent experience with one of my readers, which might make it easier for you to claim victory this time around.

       A few days ago, a man who I was consulting in his treatment strategy to treat prostate cancer called me after his most recent visit to his doctor. He was noticeably shaken, after being told that as serious as his prostate cancer was, the greatest threat to his health was his obesity. In fact, he told him he was morbidly obese.

      Now, this guy was baffled. After all, he thought, since he was diagnosed with prostate cancer, he had drastically changed his diet. Yet he had actually gained three (3) pounds.

      I did my best to calm him, reassure him, and encouraged him to keep on this newly modified diet and lifestyle.

      I am finding there are many men who find themselves in the same situation- making a strong determination to lose weight, but to no avail!

      Here are some possible reasons why:

1. You could actually be Starving!

Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.

Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you're eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet. If you're a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you're lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.

2. You’re “Inhaling” Food

You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.

Solution: On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat.

3. Your Food is too Refined

Most processed breads and cereals contain little fiber, the calorie-free component of plant foods that fills you up, not out. Plus, foods rich in fiber help control blood glucose and insulin levels.

Solution: I never thought I'd say this, but it may be a good idea to cut back on potatoes in any form (especially the fries, fellas). Experts say potatoes raise blood-glucose concentration quickly, as do snack chips, white bread, low-fiber breakfast cereals, and breakfast bars. Whole-grain cereals, nuts, and beans are blame-free, if not calorie-free.

4. You are Tired

Sleep deprivation decreases the odds of shedding blubber and keeping it off. Researchers found that healthy men who snoozed only 4 or 7 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood. This is a terrible state of metabolism for a man who's trying to lose weight, because surplus insulin boosts body-fat storage.

Solution: Hit the sack for 8 hours each and every night. And try to hit it for the same 8 hours.

5. You Think Fitness “outweighs” Fatness

Exercise alone won't make you thin. A recent study of military personnel who increased their exercise during a 3-year period found that they gained weight despite their extra efforts. Why? Food, most likely. They simply ate more than they burned off.

Solution: Controlling portion size is absolutely essential to weight loss. And the best way to control portion size is to limit how often you eat out. According to the Tufts University Health & Nutrition Letter, a single restaurant meal often could feed an entire family

6. You Lack Basic Food-Preparations Skills

A man whose only kitchen skill involves the speed dial to Domino's is condemned to a diet of grease, salt, white bread, and sugar.

Solution: Step into the kitchen. (That's the room with the oven, sink, and refrigerator.) Open your freezer. You should see frozen berries and vegetables, which are as good as fresh but last many times longer. Look in your cupboards. You should see some canned vegetables, hearty low-fat soups, dried fruit, and slow-cooking oats. These foods help you lose weight because they're filling but low in calories

7. You're Dry

When you're trying to lose weight, water is your workout partner. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein. You need it to transport nutrients to your muscles. You need it to help digest food and keep your metabolism clicking along. And water keeps you from overheating during intense exercise on hot days.

8. Macho Macho Man

I've seen it many times: Guy drops 10 or 20 pounds and starts thinking he's Joe Weight Loss. Next thing you know, he's back to beer and pizza—and his original weight.

Solution: With each 10 pounds you drop, sit down and reassess your diet and exercise program. If you calculated your food intake and exercise volume when you started, run a new set of numbers, based on your new weight and activity level.

This is just a few observations, but I’m sure you’ll find them useful.

      By the way, the guy I mentioned at the beginning did realize that the culprit in him gaining three (3) pounds was his love of Brown Rice!

Remember, I’m not a doctor, I just sound like one.

Take good care of yourself and live the best life possible!

Glenn Ellis, author of Which Doctor?, is a syndicated health columnist and radio commentator who lectures around the world on health issues of particular interest to the African-American community.

E-mail me at info@glennellis.com

For good health information, visit: www.glennellis.com