Category: Weight Loss

What can I do to avoid feeling bloated?

Bloating is a common problem, but embarrassment sometimes prevents us from discussing it openly, even with our physicians. Though not usually a symptom of a serious medical problem, bloating can be extremely uncomfortable and interfere with our quality of life, particularly as we get older. Because it usually surfaces at a problem as we age, it is a good idea to discuss this problem with a doctor who specializes in anti-aging diets and prescriptions. Such a discussion may lead to positive effects that please and surprise you.

Notice When You Are Most Troubled by Bloating

Though you may read about or discuss various causes of bloating, the most important insights about your problem will come from paying attention to your own body. Taking note of when you experience the most digestive discomfort — gas pains, flatulence, burping, and bloating — will help you and your doctor get a handle on the cause of your symptoms and zero in on the best treatments for them.
More than likely, your bloating occurs during one or more of these times:

• After a large meal or after eating certain particular foods
• For women, during the time before you menstruate, during menstruation, during pregnancy, during the premenopausal, menopausal or postmenopausal years
• For men, when you hit middle-age or your older years, feel less energetic and experience decreased libido or erectile dysfunction
• After drinking a great deal of alcohol, caffeinated or carbonated beverages
• After being sedentary for a long period of time
• When you haven’t followed your typical exercise routine

As you’ve no doubt noticed, for many people bloating coincides with times of hormonal changes. This means that consulting with a doctor who focuses on hormone therapy may be very helpful in treating this problem.

Possible Treatments for Bloating

There are a number of effective treatments for bloating, including:

• Losing weight
• Eating smaller portions; not eating before sleep
• Dietary changes, such as avoiding excess alcohol, caffeine, and sports drinks, and cutting out unfermented soy, beans, kale, cauliflower, broccoli, and artificial sweeteners,
• Getting regular exercise
• Receiving treatment that balances your hormones appropriately

Bloating is rarely a solitary symptom, so addressing it is likely to make your life much more pleasant.
When Bloating Is a Serious Symptom
Although bloating is most often the result of a digestive or hormonal problem that can be easily remedied with proper treatment, it should be remembered that bloating can sometimes be a sign of a more serious medical dysfunction. Repeated episodes or constant bloating should always be reported to, and diagnosed by, a medical professional, since about 10 percent of the time bloating is a sign of ovarian or liver cancer. Just because a symptom is common, you should never assume it is inconsequential. It is always safer to protect your health by discussing all symptoms you experience with a trusted physician.

Other Weight Loss Services

• Medical Weight Loss LA homepage
• Bioidentical Hormone Replacement Therapy
• Los Angeles HCG Diet
• South Bay Diet
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Hormones and Weight Loss Part 1: Estrogen Hormones

Why is it so difficult to lose weight around and during menopause?   At these times, weight gain becomes more common and feels different than weight gain at other times of life.   Pounds are easier to gain, harder to lose and show up as love handles, belly fat and/or cellulite. In addition, the usual methods of dieting and exercise don’t work anymore.  Sometimes, weight loss difficulties have nothing to do with diet and exercise.

When it comes to hormones and weight loss, things like nutritional imbalances, chronic inflammation, metabolic issues, leaky gut, toxins and even genetics can cause weight loss issues. However, for women in perimenopause and menopause, the difficulties are most likely due to hormonal imbalances.  It becomes almost impossible to lose weight. This is of course until hormones are replaced and balanced.  Hormone fluctuations in perimenopause and menopause directly impact appetite, fat storage, and metabolism.   The causes of hormonal weight gain and resistance to weight loss in menopause and perimenopause are explained below.
The first important hormone to know about is estrogen.

Changes In Estrogen Levels and Weight Loss Difficulty

One cause of weight loss difficulty around and during menopause is the changing and fluctuating of estrogen levels. The ovaries produce more estrogen relative to progesterone during this time but levels of both these hormones start to decrease dramatically.  The body will find other sources of estrogen. Since fat produces estrogen, the body will increase fat production to make more estrogen.

Avoiding Weight Gain and Estrogen Dominance

Too much estrogen (estrogen dominance) can be due to dietary issues such as excess sugar, refined carbs, alcohol and red meat, and low fiber intake.  Too many antibiotics damage the gut leading to estrogen spikes because the body can’t properly detoxify or excrete waste. Environmental toxins such as phthalates and biphenyl A mimic estrogen in the body. They bind to sites that estrogen normally does. Furthermore, excess estrogen can cause the following:

• Cellulite
• Weight gain in the hip and thigh areas
• An increase in breast size and tenderness
• Fluid retention
• PMS and Irritability
• Fibroids
• Heavy periods
• Ovarian cysts

Estrogen dominance can be controlled by limiting red meat, alcohol, and cutting way down on sugar and carbs. Getting your estrogen level evaluated and balanced by a physician specializing in bioidentical hormone replacement therapy can help alleviate these serious symptoms.  In addition, balancing estrogen has lifelong benefits for health including the following:

• Losing and maintaining weight loss
• Preventing bone breakdown
• Aiding with mineral absorption
• Keeping skin hydrated
• Helping regulate menstrual cycles.

Estrogen is also important for the health of the brain, and cardiovascular system.

Hormones and Weight Loss Part 2: How The Insulin Hormone Affects Weight Loss

During perimenopause and menopause, some women notice it becomes more difficult to lose weight and easier to gain it.   Weight is not distributed the in the body as it was in younger years.  Thus, body shape can change subtly or drastically, with love handles, abdominal, breast and arm weight appearing.  Fat in these areas is an indicator of hormonal imbalance, which, in large part, is due to the hormone insulin.

WHAT ARE THE FUCNTIONS OF INSULIN AND HOW IS IT MADE?

Insulin, produced in the pancreas, regulates the digestive system by facilitating the break down and conversion of food into energy. Another major function of insulin is to regulate and stabilize blood sugar levels.  All food eaten is broken down into proteins, nutrients, and glucose for use in metabolism.  Insulin processes glucose (the body’s key fuel source) in the bloodstream and carries it into cells to be used as fuel. Once cells have received enough glucose, any excess gets stored as fat.

INSULIN RESISTENCE & TYPE 2 DIABETES

Chronically high levels of insulin can lead to a pre-diabetic condition called insulin resistance and possibly even type 2 diabetes.  Insulin levels rise in almost all women during menopause due to the hormonal imbalance triggered by changes in estrogen and progesterone. Elevated insulin levels can also be triggered by a high sugar, high refined carbohydrate diet, excessive alcohol as well as lack of exercise, stress, high blood pressure and/or a family history of diabetes.

When a woman is insulin resistant, she is producing adequate amounts of insulin but her body is not responding to it normally. Thus, Glucose is less able to enter the cells. The pancreas detects this excess glucose and increasingly pumps out insulin to push the extra glucose into the cells. Because insulin is unable to facilitate pushing glucose into the cells, excess levels of glucose build up in the blood and get stored as fat. Because this process deprives body cells of energy, a stressful situation in created leading to craving for sweets, carbohydrates, and further weight gain.

Anyone can become insulin resistant, but as just illustrated it is more common in women during perimenopause and menopause. The best way to treat insulin resistance and begin losing weight is through lifestyle changes.  Below are a few suggestions:

1. Keep glucose levels stable by eating 5-6 mini meals/day with protein and complex carbs at each meal. Proteins and complex carbs are harder to digest and keep blood sugar and insulin levels stable.
2. Don’t skip or delay meals because this slows metabolism and will cause glucose level to drop below normal.
3. Eliminate white food such as bread, pasta, and sugar.
4. quit smoking, limit alcohol, and get 7-8 hr. sleep/night.

Other Weight Loss Services

• Medical Weight Loss LA homepage
• Bioidentical Hormone Replacement Therapy
• Los Angeles HCG Diet
• South Bay Diet
• Personal Weight Loss Plans
• Fitness & Nutrition Plans
• Lipotropic Injections

Looking to avoid holiday weight gain? You’re not alone. The average American gains five pounds during the holiday season. This may seem inevitable with all those family gatherings, workplace events and other food- and drink-laden social engagements.  However, with a little planning, adding those extra pounds can be avoided

Set realistic Weight Loss goals

Come holiday season, it’s easy to set lofty goals about weight loss.  Write down your goals—keep them specific and attainable—and post them somewhere highly visible. If your goal is “stick to two cookies at every holiday party” seeing it periodically may help you commit.

• Don’t starve yourself before a holiday meal or party.
  • You’ll only show up hungry and eat too much.  Keep your hunger in check with a few small meals throughout the day. Also, be sure to eat a small snack about 1 hr. before the holiday dinner.
• Take snacks wherever you go

Without snacks comes hunger that lead you right over to the hors d’oeuvre table, which is usually hunks of cheese and other high-fat, calorie-dense fare.  Bring healthy snacks with you — in your glove compartment, purse, gym bag, and brief case.  Whenever hunger hits, you’re ready. If you’re hungry at the party, reach for the vegetables, fruit or rye crackers.

• Select low calorie density foods first

A huge green salad, a plate of fresh fruit, and a side of roasted vegetables add up to a lot of food, but not a lot of calories.

• Don’t stand by the food at the party

You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends. The closer you are to the food, the more you will eat.
Face away from the dessert spread and listen to cues from your gut rather than your eyes.

MORE WEIGHT LOSS TIPS!

6. Eat and chew slowly

It pays off to pace yourself.   It takes about 20 minutes for the stomach to register a “full” sensation and signal the brain that it’s had enough.  In addition, the quicker you eat, the less time the body has to register fullness.  Thus, slow down and take a second to savor each bite of food.
It’s best to go for a walk or chat with friends before dishing up seconds.

• Stick to a regular routine with sleep and exercise.

Many times, feeling tired or stressed is mistaken for hunger.

• De-stress

The holiday season is full of cheer, but it can also be stressful keeping up with family get-togethers.   Stress can trigger increased eating and cravings, especially for sugary carbohydrates.  Thus, if the holidays have you feeling overwhelmed, try out one of these ways to reduce stress. Meditation—using techniques like muscle relaxation, deep breathing, and mindfulness may work wonders when attempting to avoid holiday weight gain.

• Stay consistent with exercise routine

Exercise is especially critical during this time of larger-than-usual meals. In addition to your regular exercise schedule, plan activities like walks, hikes, bicycle rides, and dances with family and friends.  Seek out a professional to help you with your program if you need motivation.

• Watch alcohol intake

Alcoholic beverages contain empty calories, offering little to no nutritional value and contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to help cut calories and remain well hydrated.  In addition, drinking too much alcohol  can cause us to lose inhibitions around food and start eating irresponsibly.

OUR FINAL 5 WEIGHT LOSS TIPS =)

• Use tall, thin glasses for drinks

People pour less liquid into tall glasses than into shorter glasses.  With a taller glass, you’re likely to down less in one sitting (which is especially helpful when drinking booze).

• Use smaller plates

Plate sizes have expanded significantly over the years.  Whenever possible, choose the smaller salad plate instead of a large dinner one. Using smaller plates can make it seem like you are eating more than you are.

• Dealing with Cravings

It’s smart to acknowledge a few cravings instead of pushing them away completely. Forbidding a specific food or food group during the holiday season may only make it more attractive. Still want more of that apple pie after a couple of bites?

• Wait before grabbing seconds.

Try thinking of a favorite holiday activity, like opening presents, watching Christmas movies, or playing in the snow. Daydreaming about pleasant activities or distracting yourself with just about any activity can reduce the intensity of food cravings. Try small tastes of the desserts you’re truly craving.

• Drink water

Water helps people feel full, and therefore consume fewer calories.  Rather than guzzling calorie- and sugar-laden sodas and juices (which are associated with increased body fat and blood pressure) treat yourself to a glass of wine with dinner and keep your allegiance to water for the rest of the day.

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