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Home >Weight Loss

Dave Foreman

Weight Loss

by Dave Foreman
Volume 7, Issue 4
- Repair And Recovery
- Homeopathy May Be The Relief You Are Looking For
- Antioxidants For Serious Health Concerns
- Acne (And Other Acne Related Skin Issues)
- Arrhythmias
- Using Tonics To Improve Your Health
- Ask The Herbal Pharmacist
- Herbal Pharmacist Health Update
- Smart Weight Loss Options
- Allergy Relief Alternatives
- Focus: Women's Health
- Menopause Symptom Relief
- Focus: Men's Healths
- Ask The Herbal Pharmacist
- Antioxidants for Blood Sugar Control
- Bone Health 101
- The Basics for Healthy Eyes
- Uterine Fibroids (revisited)
- Wait Before You Cut!

- Holiday Travel Tips
- Time for a Tune Up
- Carpal Tunnel Syndrome
- Energy: Who needs more?
- PCOS-Polycystic Ovary Syndrome
- Heavy Legs
- Stay Hydrated this Summer
- Lower Back Problems-Sciatica
- Antioxidants for Cardiovascular Health
- Prostate Health: not just an old manís concern
- Diabetes and Metabolic Syndrome
- Urinary Tract Infections
- Fats? Good for you?
- Prostatitis
- Superfoods
- Timing your Training Supplements
- Juice Up Your Life with Superjuices
- Infant Corner-Homeopathy
- Foundational Health
- Top Toxins
- Fall Cleansing
- Heart Health
- Protein Recovery and Repair
- High Blood Pressure
- Tart Cherries
- Infant Corner: DHA
- Healthy Digestion: Is it possible?
- Holiday Gift Ideas
- Herbal Tea
- Tired, moody, canít sleep? It might be STRESS.
- Infant Corner: Healthy Digestion
- Healthy Aging
- Breast Cancer
- Get a Jump on the Winter Cold and Flu Season
- Children's Essentials: No-Guilt Popsicles
- Infant Corner: Breastfeeding - Energize Yourself
- Is Beauty Only Skin Deep?
- Hot Health Tip: Swimmer's Ear
- Infant Corner: Teething
- Understanding Homeopathy
- Green Foods Supplements
- Amino Acids
- Dry Eyes
- Infant Corner: Diaper Rash
- Blood Sugar Control
- The Herbal Pharmacist Consultation:Blood Sugar Concerns & More
- Sciatic Issues?
- Separating Myths From The Facts About Probiotics
- Carpal Tunnel Syndrome
- Infant Corner: Cradle Cap
- Swine Flu and Flu Season Worries:
- The Herbal Pharmacist Consultation:Weight Loss
- Quick Tips For Hypertension
- New Year's Resolutions
- A Natural Approach to Ear Infections
- Unraveling The Vitamin D Story
- Infant Corner: Prenatal Care
- Protein-Hype Or Hope
- Drug-Nutrient Interactions
- PMS-Something New
- Guide To Designing Your Supplement Regimen
- Why Can't I Sleep?
- Infant Corner: Developmental Support
- Hints for a Clearer Complexion
- Dental Tips
- Infant Corner
- Breast Cancer
- Healthy Aging
- Infant health corner
- Immune Support
- Secrets of Healthy Fats Revealed
- 4 Steps to Building a Healthy You–Step 4
- Chia seeds part II
- Healthy fats revisited
- Prostate health
- Infant health corner
- Fish oil & coq10
- 4 Steps to Building a Healthy You–Step 3
- Quick Tips for Women
- Bone Health
- Skin Health
- Quick Tips for Men
- Quick Fix For Allergy Sufferers
- 4 Steps to Building a Healthy You–Step 2
- Beauty Sleep
- Eye Health
- Weight Loss
- 4 Steps to Building a Healthy You
- Holiday Digestion
- Winter Dry Skin Tips
- Alzheimer's Disease
- TMJ Syndrome
- Breast Cancer Facts
- Bone Health
- Healthy Aging
- Children's Supplements
- Chia Seed the new superfood
- Understanding Chromium
- Water perhaps the most critical nutrient
- Stress! Tips to relax
- Allergy Tips
- There's A New CoQ10 In Town
- Tired? Quick tips for getting your energy level up
- Fats: Good For You?
- Flu Season
- Go Away Aches & Pains
- Oh!!My Aching Back
- Ear Infections
- How Sporty Are You
- No Bones About It
- Nattokinase
- Diabetic Retinopathy
- Fiber
- Skin Cancer
- Sleep Problems
- Specific Herbs For Men
- Cleansing
- Nails
- Probiotics
- Specific Herbs for Women
- Urinary Tract Infections
- Your Breath Stinks
- Blood Pressure
- Chronic Fatigue Syndrome(CFS)
- Colorectal Cancer
- Uterine Fibroid
- The Eyes Have It
- Carpal Tunnel Syndrome
-Putting Out the Fire
- Solving America's Energy Crisis
- Natural Gum Care
- Jazz Up Your Life with Juice
- Natural Relief for SAD
- Immunity Know-How
- Stop Smoking!!
- Let's Talk About Irregularity
- Free Radicals
- Asthma
- Memory Problems
- L-Carnitine
- Men's Health
- Women's Health
- The Four Pillars of Great Health
- Blood Sugar Control
- Probiotics
- Supplement Interactions
- Are You Consumer Smart?
- Digestive Blues
- Taking Control of Stress
- Heart Health
- Pycnogenol®
- Seasonal Affective Disorder
- Greens
- Is Beauty Only Skin Deep?
- Happy (and Healthy) Trails to You!

Dave Foreman, RPh, ND is a pharmacist, Naturopathic Doctor, author, television commentator, radio host and practitioner of natural living and holistic approaches to better health. His weekly radio program is broadcast throughout North America. Dave is currently a contributing columnist for Pharmacy Today magazine and several other natural health publications.

I am not a big fan of supplements for weight loss, but I decided to give my beliefs a rest and try to give you some helpful pointers on the safest supplements for battling the bulge. Before I get into the supplements, I feel I need to explain why I don't like the weight loss supplement category (much to the dismay of supplement manufacturers). Bottom line: most people who need to lose weight use supplements as a crutch instead of making the needed lifestyle changes.

Admit it, it is much easier to pop a pill than to eat less and get more activity. (This is the secret to weight loss: consume fewer calories than you burn–unless you have a metabolic disorder.) In order to lose one pound, you need to burn 3500 calories. Simply put, if you consume 500 fewer calories than you burn each day, you will lose 1 pound per week. If you incorporate my suggestion of 30 minutes of brisk walking into your equation, you will burn another 150 calories per day or another 3/10 of a pound each week. If you want to speed up the process, you need to either consume fewer calories or increase your activity. The following are other activities and how many calories you may burn in 30 minutes (based on a 140 pound person) (go to www.my-calorie-counter.com for more details):

  • Jogging: 225 calories
  • Bicycling, 10 – 11.9 mph, leisure, slow, light effort:191 calories
  • Elliptical Trainer Machine - Levels 11-14, light effort: 254.5 calories
  • Swimming laps, freestyle, slow, moderate or light effort: 222.5 calories
  • Obviously, the more difficult the activity, the more calories you will burn. Most experts (including me) recommend losing between 1-2 pounds per week. I recommend this pace for a few reasons:

    1. Rapid weight loss can cause you to lose muscle and not fat. Since muscle is what burns fat, the more you lose, the more your metabolic rate (burning of calories) will go down. Granted, the scale may say you lost weight, but it will be difficult for you to maintain due to your decreased metabolic rate.

    1a. Rapid weight loss is usually followed by rapid weight gain.

    2. Rapid weight loss can put stress on major organs such as your heart and kidneys.

    I was mentioning this article to a few of my friends and they all said that they didn't want to lose weight my way because it would take too long. Funny thing is that when I asked them how long it took for them to gain their 20 or so extra pounds, they answered with 1.5 – 2 years. Do the math; this means that they averaged gaining 1 pound per month (1/4 pound per week). This also means they averaged consuming 875 more calories per week than they burned. My question to you is: why is it so unreasonable to lose the weight at 1-2 pounds per week. That means it will come off 4-8 times faster than you put it on.

    Years ago, I stood in my bedroom and took a profile picture of myself with no shirt on (I was 20 pounds overweight). I used this as motivation to live/follow my 4-pillars of health. Diet (how you eat), Activity, Spirituality and Supplementation. Now, utilizing the techniques I teach, I am able to maintain the health I desire. (I learned a new lifestyle.)

    Before I get to the supplements you should look for, here are some things you need to avoid:

  • Stay away from "fat-burners" most of these products contain stimulants like Guarana, caffeine or worse. Stimulants may increase your metabolic rate, but often lead to other more serious problems like high blood pressure, insomnia or worse. These products often lead to rebound weight gain – similar to what happens with rapid weight loss.
  • Avoid products that contain stimulant laxatives: they will help you lose some weight, but will have no impact on body fat. The 10 – 15 pounds you lose may just be excess waste in your bowel. I understand that this can be a good thing, but it is a false weight loss. (Ex. Cascara, Senna)
  • Avoid natural diuretics – Again; this will be false weight loss. I would rather have you avoid sodium (salt) and consume more water and fewer sodas or other beverages that may contribute to water weight. These natural diuretics aren't harmful; I just think it is a waste. (Ex. Parsley, Asparagus, Dandelion)
  • For those of you who may need an extra boost to get started, here are my recommendations for ingredients to look for: Garcinia Cambogia (HCA), Green Tea, Chromium, 7-KETO, CLA, Glucomannan, L-Carnitine, Hoodia.

    There are several trade name products to look for too: Fucothin (Garden of Life), Tonalin CLA (Various brands), Citrimax Plus Chromium Picolinate (Vitamin Shoppe), Relacore.

    These are just the tip of a very large iceberg. I suggest you consult with a store health enthusiast to find the supplement that is right for you.

    My personal favorite is green tea. Green tea is loaded with a ton of potential health benefits besides helping with weight loss. Green tea can help decrease cravings, increase metabolic rate and help with fat loss. Additionally, Green tea is one of Mother Nature's best supplements for overall health. It has shown to help with conditions such as: cancer, cholesterol, high blood pressure, tooth decay, cold and flu just to name a few. I am a huge fan of getting more than one benefit from my supplements. More bang for the buck. You can either utilize a capsule, extract or tea to get the benefits.

    If you decide to use any of these supplements as part of your weight loss program, try to use them when you are "stuck" or plateau. Relying solely on a supplement for weight loss is the wrong approach. The best way to reach your goal and maintain it forever (as opposed to fad diets) is to change your lifestyle. It may mean getting more activity or cutting out a few of those foods/beverages you love so much, but in the long run, it means a happier and healthier you. (Being overweight is a major risk factor for most of the deadly diseases we face-heart disease, cancer and diabetes) Have faith and good luck. Maybe next year losing weight will not be one of your resolutions.

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