In the larger picture, people must shed fat, not loose muscle. Over the years dieting with muscle loss will result in slower metabolism. As metabolism slows, so does weight loss.

Two things known to increase metabolism for long term weight management are increasing muscle mass and correct hormone balance. Stress hormones can slow our metabolism. People can counter stress reaction hormones with proper sleep, exercise and contemplative practices. Muscle mass will increase with resistance exercise and sufficient dietary protein.

Each year for our patients' birthday, we send a coupon for a free Bioimpedance Analysis test (BIA). This device measures your fat and muscle mass. It also measures your metabolic rate. With these numbers, we can determine your protein requirements and the calories you can take in and still lose weight. Additional follow up tests are $15.00 each.

We welcome you to schedule for a weight loss or detoxification program. Schedule for the bioimpedance test to set your goals.

How to lose 5 pounds of winter weight in one week. If you are ready to shed the extra bulges before summer, the following program has worked for myself and others:

• Breakfast: 2 scoops ULTRA MEAL in water (spares the protein, burns the fat!)
• Snack: 1 piece of fruit
• Lunch: 2 or 3 cups of salad or soup (not creamed soup and no bread)
• Snack: vegetable cruets or 10-12 raw nuts
• Dinner: 2 cups vegetables or salad, 1/2 cup starch, 4 to 6 ounces fish or poultry without skin (about the size of a deck of cards)
• Preferably nothing but thoughts of thinness after dinner, but if you must: either fruit or vegetables.
• Exercise: 3 to 4 mile walk daily

*This is for short term weight loss by otherwise healthy individuals. If you need more help or have specific needs, we welcome you to come in for dietary council. ULTRA MEAL is sold by physicians and is available at our clinic.

A recent study confirmed the value of soluble fiber in weight loss. The study compared one group drinking fruit juice for breakfast and the other eating whole fruit. The group eating whole fruit was much less hungry after 3 hours than the group using juice even though the calories were the same. Weight loss in the group eating whole fruit was attributed to the pectin preventing snacking due to a feeling of fullness.

Bonus: Pectin, a soluble fiber, (found in most fruit and some vegetables) also lowers cholesterol