Weight Management Basics
General Tips on Weight Management
Some Popular Diets
Atkins
South Beach
The Zone
Weight Watchers
Jenny Craig
Pritikin
Weight Management Basics
Whether you're on a popular diet plan, a diet of your
own, or even if you're only considering starting a diet, Nutra-Trim Weight
Management Gum can help. This section is a resource for learning more
about Nutra-Trim Gum and effective weight management. It contains information
about some popular weight management strategies, as well as generally
agreed upon advice for healthy living.
Nutra-Trim Gum is not a diet. It is a safe and effective
addition to any diet that helps you manage your weight. Nutra-Trim can
also be your first step towards healthy living and a full weight management
program. GumRunners, LLC and Nutra-Trim wholeheartedly encourage everyone
to follow our General Tips for Health Weight Management but do not endorse
or recommend any particular diet. Also, please consult a physician before
beginning any diet or exercise plan.
General Tips for Healthy Weight Management
Weight management doesn't have to be confusing - fundamentally, weight
management is all about calories absorbed vs. calories burned. Nutra-Trim
Gum helps increase your metabolism (and therefore burn more calories),
and curb your appetite (reduce calories absorbed).
While there are many unique diets, each with their own recommendations
for successful weight management, there are certain things that nearly
all diets endorse. For those skeptical or unsure about specific weight
management programs, the following guidelines are generally agreed-upon
as safe and healthy for long-term weight management.
Exercise
While it doesn't always sound like a fun idea, exercise is the cornerstone
of effective, healthy weight management. Just 60 minutes of moderate or
vigorous exercise a day can make a big difference. That may sound like
a lot, but remember that it doesn't have to be all at once; even 10-minute
sessions of moderate exercise count towards your 60 minutes/day goal.
Tips: Try to find activities that you enjoy, rather than activities that
are purely for weight management. Brisk walking, gardening, dancing, sports
- anything that gets your heart rate up counts. Find a friend, coworker
or family member who shares your interest in weight management, and then
select some activities that you can do together. Long, busy days mean
we sometimes have difficulty finding time to spend with the important
people in our lives - why not make exercise your time together? It can
be healthy and fun, plus, you'll be more likely to stick with it if you
feel you've committed to someone important to you.
Omega 3s
Omega-3 fatty acids are essential to the body's healthy functioning. They
are employed in a wide variety of tasks, from regulation of the immune
system to the prevention of blood clots to the construction of cell membranes.
Tips: The AHA recommends eating fish (particularly fatty fish) at least
two times a week. Some examples of fish high in Omega-3's are mackerel,
lake trout, herring, sardines, albacore tuna and salmon. The AHA also
recommends the consumption of tofu and other forms of soybeans, canola,
walnut and flaxseed, and their oils.
No Refined Carbs/Sugars
It's commonly agreed that refined carbohydrates and sugars are minimized
(if not eliminated) in a healthy diet. Refined carbs and sugars lack nutritional
value and can contribute to health problems (e.g., depressed immune system,
rapid weight gain, cardiovascular disease.)
Tips: Examples of refined carbs include: most unsweetened, but refined
(non-whole-grain) cereal, white bread, granola, pasta, general baked goods.
Some examples of foods that may contain refined sugars are breads, cereals,
cured meats, hot dogs, lunch meat, salad dressings, spaghetti sauce, crackers,
mayonnaise, peanut butter, pickles, pizza, and canned, sweetened fruits
and vegetables.
Fiber
Fiber is helpful to the body in many ways. It may help to prevent heart
disease, cancer, diabetes, diverticular disease, gallstones and kidney
stones. Choosing foods naturally high in fiber, such as vegetables and
fruits, can also make a big difference in weight management. Because they
are very bulky (and therefore, filling) foods, eating the right high-fiber
foods at the right times can eliminate hunger without adding pounds.
Tips: The best sources of fiber are whole grains, nuts and seeds,
legumes (such as beans, lentils and dried peas), fruits, vegetables.
You can also use fiber supplements such as
Citrucel or
Metamucil.
Processed foods often see their fiber content reduced or eliminated,
so it is best to minimize the role that processed foods play in your
diet.
Sleep
Recent research has demonstrated a link between sleep deprivation, even
in small amounts, and obesity. Researchers calculated that missing two
hours of sleep each week is associated with a 10-point increase in body
mass index - the difference between a healthy weight and obesity! According
to a study at Eastern Virginia Medical School, people who sleep just 16
minutes fewer per night than the average person are significantly at risk
of being overweight.
As surprising as these numbers might be, we all know that sleep is fundamental
to good health. The body and the mind both require sufficient sleep in
order to function properly, and long-term sleep deprivation can have disastrous
consequences. Dieting is often difficult, and if you're not getting enough
sleep, then you're not at your best. That can mean less discipline, reduced
willingness to exercise, greater frustration and irritability - even a
sense of despair and hopelessness! Get enough sleep and everything else
gets a lot easier.
Tips: Go to bed at the same time every night. Making your bedtime part of
your routine establishes a pattern for your body to follow, making it
easier to fall asleep. Avoid reading or watching TV right before bed -
these entertainments have the effect of exciting the brain rather than
relaxing it. Avoid alcohol, caffeine and cigarettes in the hours prior
to going to bed. Eliminate as much light and sound as possible.
Water
Drinking an abundance of water is essential to good health. Most experts
recommend drinking at least 8, 10-ounce glasses a day. This may seem like
a lot, but when you consider that over 70% of our bodies are made of water,
and that virtually every bodily process requires water, it starts to make
sense.
Drinking lots of water is essential to healthy weight management. When
your body gets less water than it needs, it begins to conserve the water
that it does have. This can result in bloating and inefficient fat-to-energy
conversion. Drinking
more water will eventually convince your body that
it doesn't need to hold on to what it has, so… despite what you might
expect, drinking more water can quickly help you lose a few pounds of
"water weight"
and begin to improve the efficiency of your body's metabolic
processes.
Tips: Make a loose schedule. Nobody is going to drink water as
"homework," or sit down to a full pitcher once a day. Instead, make it
a habit to drink one glass when you get up in the morning, one glass before
you leave the house, another when you get to work, two glasses with lunch,
etc. Spacing the consumption out in this way is both easier to handle
and better for your body.
Popular Diets and Nutra-Trim Weight Management Gum
ATKINS®
The Atkins Diet maintains that, since the body metabolizes carbohydrates
first, if you cut down on carbs, then your body will burn fat. So, in
theory, you can eat all the protein and fat you want and still shed pounds.
No-No's: Sugar and carbs. After a strict regimen during the first few
weeks (including no more than twenty grams of carbs a day), you can gradually
increase your carb intake and ease into a diet low in trans fats, sugars,
refined flours, and processed foods.
How Nutra-Trim Helps: As with the Atkins diet, South Beach dieters often have a difficult time with cravings for sweet, high-sugar foods. Sugar-free Nutra-Trim Gum can help in several ways. First, Nutra-Trim contains chromium picolinate, an essential mineral that aids insulin in its work with blood sugar; c hromium-deficiency can exacerbate the intensity of cravings. Second , chewing gum before meals has been shown to reduce the appetite for sweet snacks (see
How It Works ). Third , the Spearmint and Berry flavors of Nutra-Trim can help satisfy sweet cravings. Finally , Nutra-Trim Gum helps to increase metabolism, which burns more calories of all kinds.
Further Reading:
Dr. Atkins' New Diet Revolution, by Robert C. Atkins
Online Resources:
www.atkinscenter.com
SOUTH BEACH®
Like the Atkins Diet, the South Beach Diet has multiple phases. Phase
1 is similar to the Atkins diet, emphasizing extremely low carbohydrates
and high protein foods. However, it additionally stresses the importance
of high-protein foods low in saturated fats and cholesterol. In phases
2 and 3, dieters gradually add more whole grains, fruits and vegetables
to the lean proteins they are already eating.
No-No's: Sugar and carbs. Like Atkins, South Beach dieters are advised
to avoid these for the first phase of the diet and then to gradually add
a moderate amount back during the second and third phases.
How Nutra-Trim Helps: As with the Atkins diet, South Beach dieters
often have a difficult time with cravings for sweet, high-sugar foods.
Sugar-free Nutra-Trim Gum can help in several ways. First, Nutra-Trim
contains chromium picolinate, an essential mineral that aids insulin
in its work with blood sugar; Chromium-deficiency can exacerbate the
intensity of cravings. Lastly, chewing gum before meals has been shown
to reduce the appetite for sweet snacks (see
How
It Works). Also, the Spearmint and Berry flavors of Nutra-Trim can
help satisfy sweet cravings. Last, Nutra-Trim Gum helps to increase
metabolism, which burns more calories of all kinds.
Further Reading:
The South Beach Diet, by Arthur Agatston
Online Resources:
www.southbeachdiet.com
THE ZONE®
The Zone Diet prescribes a specific ratio of basic food groups: 40 percent
carbs, 30 percent fat, and 30 percent protein. The Zone also stresses
meal timing and portion sizes. The ultimate aim of this plan is to manage
blood sugar levels in such a way as to produce a lower glycemic response,
thus minimizing appetite and maintaining energy.
No-No's: Caffeine, artificial sweeteners, one-dimensional meals.
How Nutra-Trim Helps: Because the Zone Diet discourages its followers
from eating many high-sugar foods and also manages portion sizes, using
it can result in cravings. Nutra-Trim moderates these cravings by providing
additional Chromium Picolinate, an essential mineral that plays a key
role in the work of insulin. Additionally, the delicious taste of sugar-free
Nutra-Trim is a great substitute for an unhealthy snack!
Further Reading: The Zone, by Barry Sears
Online Resources:
www.zoneperfect.com
WEIGHT WATCHERS®
On the Weight Watchers plan, foods are assigned point values based on
the number of calories, grams of fat, and grams of fiber. Dieters outline
a plan that allots them a certain number of points each day, and they
then may eat anything they want as long as they stay within their daily
point limit.
No-No's: Multi-course meals, large portions.
How Nutra-Trim Helps: Nutra-Trim's delicious flavor and appetite curbing
effects will be a big help to those looking to reduce portion sizes and
avoid between-meal snacks. And for the record: Nutra-Trim = 0 points!
Have as much as you want!
Further Reading:
Weight Watchers Stop Stuffing Yourself by Weight
Watchers
Online Resources:
www.weightwatchers.com
JENNY CRAIG®
Jenny Craig is a complete program that combines reduced-calorie pre-packaged
meals, balanced nutrition based on the Food Guide Pyramid, exercise, and
personalized counseling services to achieve users' weight management goals.
No-No's: Eating regular food during the initial (pre-packaged meal) phase,
not exercising, breaking the good habits stressed during counseling
How Nutra-Trim Helps: With less than 5 calories in every 2-piece serving,
Nutra-Trim is a low calorie "snack" with appetite-curbing ingredients
- a big help to new dieters coping with the 1,200 calorie-per-day schedules
prescribed by the Jenny Craig diet. Plus, Nutra-Trim's metabolism-boosting
ingredients help to ensure that exercise produces the maximum benefit.
Further Reading:
Jenny Craig's What Have You Got to Lose : A Personalized
Weight Management Program, by Jenny Craig
Online Resources:
www.jennycraig.com
PRITIKIN®
The Pritikin Program is a "science-based" diet that integrates lifestyle,
exercise, and a largely vegetarian diet focused on natural, low-fat, high-fiber
foods. Unlike many other diets, which explicitly cut daily caloric intake
or portions, Pritikin promises to provide dieters with enough food to
keep them full all day. Pritikin advocates claim the diet confers wide-ranging
benefits, including weight loss, reduced cholesterol levels, diabetes
control and even extended lifespan.
No-No's: Fatty foods, not exercising for at least 45 minutes each day
How Nutra-Trim Helps: Many individuals follow the Pritikin diet in order
to prevent or manage diabetes. Because Nutra-Trim Gum contains chromium
picolinate, a mineral demonstrated to improve the performance of insulin,
it is an excellent compliment to Pritikin. Additionally, Nutra-Trim's
metabolism-boosting EGCG and L-Carnitine build nicely on the weight management
techniques recommended by the Pritikin Program.
Further Reading:
The New Pritikin Program: The Easy and Delicious
Way to Shed Fat, Lower Your Cholesterol, and Stay Fit, by Robert
Pritikin
Online Resources:
www.pritikin.com
