Javascript is either disabled or not supported by this browser. This page may not appear properly.
RESOURCES

Articles





Books
"Fit for Life" - By Harvey and Marilyn Diamond - the Book that started it all

"The Original Natural Hygiene Weight Loss Book" by Herbert Shelton and Jo Willard

Click to meet professionally qualified Natural Hygienist Doctors

Not-for-profit organisations spreading the word of natural hygiene.

Formal courses where you can learn more about Natural Hygiene

Links


A link to our Products and Services section

Why am I overweight?
People are overweight because they are doing something that is making them so.  So to lose weight, they have to stop doing it and then keep away from it for the rest of their lives. There is no other way.

It's quite vital to understand why people are overweight. It will point us in the direction as to how to get the weight off. You might hear a lot of people blaming lots of things other than themselves for it. Genes are a very popular excuse. "It runs in the family", they say in between the fourth and fifth course of dinner. I guess if six course dinners run in the family, obesity would too.

But the fact of the matter is quite simple. The two main causes of obesity are:

(1) eating more food than the body can use
(2) inadequate physical activity or exercise

Since the body cannot store the excess protein and carbohydrates consumed "as-is", it is converted into fat and stored. It's really that simple.

Admittedly, a few people may be overweight for other reasons such as a defective thyroid gland or unlikely diseases like elephantiasis, but for most people you don't need to look further than these two simple reasons. To people who say, "I don't know why I'm fat, I eat so less" or something similar, I can only offer this comment proffered by our old family doctor, Dr V V Shah  "You don't become fat on air and water"

So, the answer to the billion dollar question on weight loss is quite evident then  reduce your food intake and increase your physical activity. By using up more calories than you are consuming, you will lose weight automatically!!

So how do we do this, surely, safely, effectively and with minimum fuss, problems and expense? That is the subject and object of this section on weight loss.

Why lose weight?

- High blood pressure
Compared to normal people, those who are overweight people at least six times more likely to have BP problems. And high BP often leads to heart disease.

- Diabetes.
Even moderate obesity, increases the risk of diabetes several fold

- Cardiovascular disease.
The fatter the person, the higher the risk.

- Cancer
Fat men are at higher risk to get colon, rectum and prostrate cancer. Fat women similarly are exposed to higher risks for breast, uterus, cervical and ovarian cancer.

- Endocrine problems.
Irregular menstrual cycles; other menstrual problems; and pregnancy complications could be a result of obesity.
Gall bladder disease.
Six times higher risk. Almost one-third of older overweight women are sure to have this problem

- Lung and breathing problems.
Excessive body fat interferes with the breathing function.

- Arthritis.
Higher risks again. Back and knee joints are stressed due to excess weight and wear out faster

There are other consequences of being overweight too. Sleep disturbances, inability to participate in sports or recreational activities, even inability to perform some jobs leading to reduced job opportunities, reduced energy levels (may fat people get tired quickly) leading to loss of productivity

Even socially there are problems. There could be prejudice or discrimination  at school or office, restricted opportunities for romance (which girl dreams of spending time with a fat guy, or vice versa?). I am not even going into psychological problems such as low self-esteem and body-image problems of fat people.. See the article section alongside for more details.

Being overweight can  shorten your life, study says"

The largest study on obesity and mortality ever conducted  has found convincing evidence that  being overweight can reduce a  person's life span. The study, published in this week's  New England Journal of Medicine (NEJM), was conducted by the American Cancer Society.

Researchers looked at the medical records of more than a million Americans from 1982 through 1996 and found a clear link between being  overweight and a higher risk of dying from cancer or heart disease. The study also found overweight people ran a higher risk of premature death, even if they were non-smokers and were otherwise healthy during their middle years.

"The evidence is now compelling and irrefutable," Dr. Joann Manson, a Harvard
University endocrinologist and  preventive-health specialist, said. "Obesity is probably the second leading  preventable cause of death in the United States  after cigarette smoking, so it is a very serious problem."


Why dieting  doesn't work.

If I had a dollar for every diet scheme and dietician in existence today, I would be rich man. But the fact of the matter is dieting does not work. Why? There are many reasons :

If we try to reduce our food intake i.e. go on a diet,  we feel end up feeling hungry most of the time. Thinking about food, food and more food until perhaps,  something snaps and we say, "to hell with it, pass the can of beer, and while you are at it, some peanuts as well". Most of us cannot function for long on restrictive diets or on hospital or prison-type food. It just doesn't taste good. Result - soon we go back to eating as much as before, if not more.

. A diet says "Do this, and you will lose weight". Naturally, when you stop doing "it" (whatever it is), the weight comes back on. No system will help you lose weight and keep it off unless you follow it for life.  It's quite logical actually. You have put on weight because of your current lifestyle. You are fat now because of whatever you have been doing for the past few years of your life. Now let's say you follow some diet for a few months and get the extra pounds off. Great. But, when you go back to your regular diet, you're going to put it all back on. It's how you got fat in the first place, remember??? Why won't it work the second time around? Since the diet is temporary, so are the results. 

The principal reason why diets fail to keep the weight off, is because people get "off" the diet sooner or later (usually sooner). The reasons for this are not hard to find. Most diets are restrictive in nature and humans naturally rebel against such restrictions after some time. Restrictions in quantity of leave you hungry and angry, especially against those who are having their fill at the trough. One famous dietician in Bombay  literally puts people on starvation diets. They are asked to eat so little food that they actually begin to feel weak. Besides being extremely dangerous and deleterious to health, starvation diets make the process of weight loss an extremely disagreeable process. You are forever looking for ways to end it quickly and you usually succeed.

Other diets fail because they force you to eat only "health food" which traditionally tastes, well, bad, for lack of a better word. Or perhaps which has no taste at all. There is only so long that a human being can be forced to subsist on grated carrot and wheat grass juice before he says, "Sod off".   "I'd rather remain fat than eat that yuck".

Another problem with dieting is that you generally keep thinking of food as long as you're on it. You keep thinking (some people even dream) of that piece of chocolate cake that your friend is eating. And when you get off the diet, you can bet you will have your share that you missed on Tim's birthday, with a little more for good luck, a little more for bad luck, and so on

A lot of people suffer from the "yoyo" effect of dieting. Put on weight, go on a diet, lose it, get back to their regular weight, then back on the diet, again lose weight, then put it on.. All this changing puts a heavy toll on the body and it wears out faster.

Finally, dieting is confusing. The proponent of each diet system says something quite different, often contradictory. One will say, eat protein. The other will swear by carbohydrates. One will ask you to skip breakfast, the other lunch. And new findings keep coming up. You might wake up and read in today's newspaper that the diet you have been following religiously for the past one month actually caused lung cancer in rats in a laboratory experiment in Alexandra, North Carolina!  Not very encouraging!

Very soon you start wondering, which one is right? They all can't be! And they keep changing their mind. Today it's this, tomorrow that. But the truth of the matter, as mentioned earlier, is that whatever it is, it is difficult to stick onto it for the rest of your life and so doomed to failure.

Why then are diets so popular? Perhaps this has something to do with the fact that weight loss is a billion dollar industry. Many systems insist on your swallowing their pills, swigging their potions or applying their lotions. Many of these are proprietary and expensive.  Naturally they don't last forever. You have to come back for more.  Weight loss books, video tapes, courses, lectures, seminars, support groups, etc bring in so much money for their proponents, that it would be commercial disaster if they succeeded permanently. How would they get repeat business? The whole system hinges on the fact that you lose weight, so are happy with the system, but soon put it back on so you have to go back for more.  I think it was PT Barnum who said "There's a fat guy born every minute, and two to make a living reducing him"

Why ONLY exercising does not work?
So if we can't easily cut down on food intake, why not attack the other side of the equation  exercise? In theory that's a good idea. Let's put it to the acid test i.e. into practice. To lose one pound of weight  (454 grams),  you need to use up 3600 calories more than you consume. So how much do you need to exercise to use up those calories?

Lets consider mild exercise  walking at 4 km/hour. That consumes 75 calories per hour.  So some quick arithmetic yields us 36 hours of walking! Alternatively, try 30 hours of jogging, twenty hours of swimming, six hours of stair climbing. I think you are getting what I'm getting at. It's difficult to lose weight by exercise alone. And if you consider than one can of coke has got 300 calories, or a slice of apple pie 500 calories, you realize its not difficult to put on in five minutes what it will take five hours to get off.

So exercise ALONE is not the answer. But let's not underestimate it's importance. In conjunction with the other elements of our system, exercise plays a vital role in weight loss. What I'm trying to get clear here is, most people cannot eat what they want and then "work it off".

Dangers of Short cut diets
Protein diets. Atkins Diet. The Zone Diet. Diet with special supplements. All of these are inadvisable shortcuts. Some of them use appetite suppressants, some of them starve us of vital nutrients  they might work, short term..but you lose weight AND health.  Visit  http://www.afpafitness.com/DietDilemma.htm to get some idea of what we are talking about

A Safe and Sure way
So what will work? How to lose weight safely and permanently?

We need to use up more calories than we consume, but we cannot do that by limiting the quantity of food (dieting) or by exercising more. We have to figure out some way of reducing the amount of calories consumed, that people can follow for a lifetime. That means that a successful weight loss system should meet at least five  basic criteria:

-  It should never leave people feeling hungry  i.e. they should be able to eat to their stomach's content
- The food has to be tasty, else people won't enjoy their meals and won't stick to the system
- It has to show quick results, so people don't get demotivated and stop following it
- It should be simple and practical to follow, not very complicated. After all it has to be followed for a lifetime.
- It should not cost a fortune to implement

What we are proposing in this section on the other hand, is not a diet but a change in lifestyle. You can eat a sufficient quantity of food, three times a day, to your stomach's content. The food will taste good and will generally be what you are normally accustomed to eating, with  some adjustments There is nothing proprietary about it and the things you need can be bought from your neighborhood grocery store. They are not expensive. You do not have to come back to me each month for your dose of "Peter's Special Weight Loss Lotion". I don't make any. The system is flexible and can even allow you to have a piece of chocolate cake or tandoori chicken once in a while.  In short, it's a practical system that can work if you decide to stick to it.

Getting down to the specifics

And what is the best way to eat to our stomach's content and yet go light on calories?,The best choice for our diet will therefore be fresh, raw fruit and vegetables. In this condition, they comprise of a minimum of 70% water, which is zero calories. At times, in certain cases (such as watermelon or cucumber, this goes upto 90%, or even 97%). And plus these foods are rich in fibre, which adds bulk to the food, satisfying your hunger, while again adding zero calories.

So the bottom line is, if you make your raw fruit and vegetables a major part of your diet, rather than grains or animal products, then automatically 75% of your diet (at least) becomes zero calorie. Then your calorie intake is automatically reduced substantially. 

This is half the story. We then insist on eliminating certain concentrated food from your diet, such as sugary and sweet foods, deep fried foods, processed foods, soft drinks and cooked animal products, all of which again are very high in calories. When you eliminate these foods, again a substantial  reduction of caloric consumption takes place.

So all this is about reducing calorie intake. Now lets us increase and speed up the calorie expenditure. Exercise is the key here. And it is not just the amount of calories burnt during the exercise. A moderate amount of regular (daily) exercise, increases your body's metabolic rate  which means it burns calories more rapidly, in the rest of the day, even when you are not exercising!

The bonus for you in all this is that raw fruits and vegetables are the healthiest foods on the planet, bursting with vitamins, minerals, enzymes and other nutrients known and unknown. So it is weight loss plus health gain.

So we are talking about making your diet comprise about 2/3 of the raw fruits and veggies and the balance of your regular vegetarian cooked food. This is not as difficult as it sounds:

- Breakfast  only fresh fruits and fresh fruit juices this is easy once you get used to it in a week and then you will never want to go back to a conventional breakfast. This  makes  your diet 33% raw straight-away

- Lunch and dinner  50% of each meal should be a fresh, raw salad and the balance 50% can be your regular bread and vegetables or rice and lentils, soups, etc. This adds another 33% to your raw component
So now you are allready at 66% raw, and the great thing is you are still enjoying all the regular vegetarian meals you are used to having in the 50% cooked part of your meal at lunch and 50% cooked meal at dinner. Since there are no quantity restrictions, you will never go hungry.

Snacks; In n the (unlikely) event that you go hungry in between meals, we encourage you to snack on fruit rather than junk food or Indian snacks that are typically deep fried. This will fulfil your hunger, satisfy your sweet tooth, and at the same time not add any calories but further increase the percentage of raw in your diet to 70% or even 75%.

The net result of all this, if followed faithfully, is that you will lose between half a kilo (one pound) to one kilo (two pounds) PER WEEK, almost effortlessly. The weight will just melt away like an ice cube in the sun. One caution- however. The weight loss will be uniform throughout the body. There will be no spot reduction of your double chin or paunch. It will all happen gradually.

To conclude, you can still eat to your stomach's content, three times a day. You can still eat most of your favourite vegetarian foods, provided they are conservatively home-cooked. So you never feel you are depriving yourself. And once you have reached your target weight, you can even indulge in your favourite weakness (say chocolate ice-cream or chicken tandoori), in reasonable quantity, once in ten days.  But that is the limit. If you break the rules more often, you will soon be undoing all your hard work and putting the weight back on again.

How to get started
Download the free ebook about the 21 day Challenge. This is a trial of 21 days to see how your body adjusts to this system, and to find out if it suits you and works for you or not. If it does, great! You are on your way. I personally lost 25 kg in six months on this system. And even if it does not work (highly unlikely - I have not seen a failure, personally), you have lost nothing at all, but would have definitely improved your health





-










main home page



More about Chrysalis Yog

click here to see events in the pipeline



Newsletter
Register for our FREE email newsletter







 
  Email







Click here for online email consulting




what we do and do NOT do on this site


The Truth about Weight Loss
                                  
main home page



More about Chrysalis Yog

click here to see events in the pipeline



Newsletter
Register for our FREE email newsletter







 
  Email







Click here for online email consulting




what we do and do NOT do on this site



Why am I overweight?
People are overweight because they are doing something that is making them so.  So to lose weight, they have to stop doing it and then keep away from it for the rest of their lives. There is no other way.

It's quite vital to understand why people are overweight. It will point us in the direction as to how to get the weight off. You might hear a lot of people blaming lots of things other than themselves for it. Genes are a very popular excuse. "It runs in the family", they say in between the fourth and fifth course of dinner. I guess if six course dinners run in the family, obesity would too.

But the fact of the matter is quite simple. The two main causes of obesity are:

(1) eating more food than the body can use
(2) inadequate physical activity or exercise

Since the body cannot store the excess protein and carbohydrates consumed "as-is", it is converted into fat and stored. It's really that simple.

Admittedly, a few people may be overweight for other reasons such as a defective thyroid gland or unlikely diseases like elephantiasis, but for most people you don't need to look further than these two simple reasons. To people who say, "I don't know why I'm fat, I eat so less" or something similar, I can only offer this comment proffered by our old family doctor, Dr V V Shah  "You don't become fat on air and water"

So, the answer to the billion dollar question on weight loss is quite evident then  reduce your food intake and increase your physical activity. By using up more calories than you are consuming, you will lose weight automatically!!

So how do we do this, surely, safely, effectively and with minimum fuss, problems and expense? That is the subject and object of this section on weight loss.

Why lose weight?

- High blood pressure
Compared to normal people, those who are overweight people at least six times more likely to have BP problems. And high BP often leads to heart disease.

- Diabetes.
Even moderate obesity, increases the risk of diabetes several fold

- Cardiovascular disease.
The fatter the person, the higher the risk.

- Cancer
Fat men are at higher risk to get colon, rectum and prostrate cancer. Fat women similarly are exposed to higher risks for breast, uterus, cervical and ovarian cancer.

- Endocrine problems.
Irregular menstrual cycles; other menstrual problems; and pregnancy complications could be a result of obesity.
Gall bladder disease.
Six times higher risk. Almost one-third of older overweight women are sure to have this problem

- Lung and breathing problems.
Excessive body fat interferes with the breathing function.

- Arthritis.
Higher risks again. Back and knee joints are stressed due to excess weight and wear out faster

There are other consequences of being overweight too. Sleep disturbances, inability to participate in sports or recreational activities, even inability to perform some jobs leading to reduced job opportunities, reduced energy levels (may fat people get tired quickly) leading to loss of productivity

Even socially there are problems. There could be prejudice or discrimination  at school or office, restricted opportunities for romance (which girl dreams of spending time with a fat guy, or vice versa?). I am not even going into psychological problems such as low self-esteem and body-image problems of fat people.. See the article section alongside for more details.

Being overweight can  shorten your life, study says"

The largest study on obesity and mortality ever conducted  has found convincing evidence that  being overweight can reduce a  person's life span. The study, published in this week's  New England Journal of Medicine (NEJM), was conducted by the American Cancer Society.

Researchers looked at the medical records of more than a million Americans from 1982 through 1996 and found a clear link between being  overweight and a higher risk of dying from cancer or heart disease. The study also found overweight people ran a higher risk of premature death, even if they were non-smokers and were otherwise healthy during their middle years.

"The evidence is now compelling and irrefutable," Dr. Joann Manson, a Harvard
University endocrinologist and  preventive-health specialist, said. "Obesity is probably the second leading  preventable cause of death in the United States  after cigarette smoking, so it is a very serious problem."


Why dieting  doesn't work.

If I had a dollar for every diet scheme and dietician in existence today, I would be rich man. But the fact of the matter is dieting does not work. Why? There are many reasons :

If we try to reduce our food intake i.e. go on a diet,  we feel end up feeling hungry most of the time. Thinking about food, food and more food until perhaps,  something snaps and we say, "to hell with it, pass the can of beer, and while you are at it, some peanuts as well". Most of us cannot function for long on restrictive diets or on hospital or prison-type food. It just doesn't taste good. Result - soon we go back to eating as much as before, if not more.

. A diet says "Do this, and you will lose weight". Naturally, when you stop doing "it" (whatever it is), the weight comes back on. No system will help you lose weight and keep it off unless you follow it for life.  It's quite logical actually. You have put on weight because of your current lifestyle. You are fat now because of whatever you have been doing for the past few years of your life. Now let's say you follow some diet for a few months and get the extra pounds off. Great. But, when you go back to your regular diet, you're going to put it all back on. It's how you got fat in the first place, remember??? Why won't it work the second time around? Since the diet is temporary, so are the results. 

The principal reason why diets fail to keep the weight off, is because people get "off" the diet sooner or later (usually sooner). The reasons for this are not hard to find. Most diets are restrictive in nature and humans naturally rebel against such restrictions after some time. Restrictions in quantity of leave you hungry and angry, especially against those who are having their fill at the trough. One famous dietician in Bombay  literally puts people on starvation diets. They are asked to eat so little food that they actually begin to feel weak. Besides being extremely dangerous and deleterious to health, starvation diets make the process of weight loss an extremely disagreeable process. You are forever looking for ways to end it quickly and you usually succeed.

Other diets fail because they force you to eat only "health food" which traditionally tastes, well, bad, for lack of a better word. Or perhaps which has no taste at all. There is only so long that a human being can be forced to subsist on grated carrot and wheat grass juice before he says, "Sod off".   "I'd rather remain fat than eat that yuck".

Another problem with dieting is that you generally keep thinking of food as long as you're on it. You keep thinking (some people even dream) of that piece of chocolate cake that your friend is eating. And when you get off the diet, you can bet you will have your share that you missed on Tim's birthday, with a little more for good luck, a little more for bad luck, and so on

A lot of people suffer from the "yoyo" effect of dieting. Put on weight, go on a diet, lose it, get back to their regular weight, then back on the diet, again lose weight, then put it on.. All this changing puts a heavy toll on the body and it wears out faster.

Finally, dieting is confusing. The proponent of each diet system says something quite different, often contradictory. One will say, eat protein. The other will swear by carbohydrates. One will ask you to skip breakfast, the other lunch. And new findings keep coming up. You might wake up and read in today's newspaper that the diet you have been following religiously for the past one month actually caused lung cancer in rats in a laboratory experiment in Alexandra, North Carolina!  Not very encouraging!

Very soon you start wondering, which one is right? They all can't be! And they keep changing their mind. Today it's this, tomorrow that. But the truth of the matter, as mentioned earlier, is that whatever it is, it is difficult to stick onto it for the rest of your life and so doomed to failure.

Why then are diets so popular? Perhaps this has something to do with the fact that weight loss is a billion dollar industry. Many systems insist on your swallowing their pills, swigging their potions or applying their lotions. Many of these are proprietary and expensive.  Naturally they don't last forever. You have to come back for more.  Weight loss books, video tapes, courses, lectures, seminars, support groups, etc bring in so much money for their proponents, that it would be commercial disaster if they succeeded permanently. How would they get repeat business? The whole system hinges on the fact that you lose weight, so are happy with the system, but soon put it back on so you have to go back for more.  I think it was PT Barnum who said "There's a fat guy born every minute, and two to make a living reducing him"

Why ONLY exercising does not work?
So if we can't easily cut down on food intake, why not attack the other side of the equation  exercise? In theory that's a good idea. Let's put it to the acid test i.e. into practice. To lose one pound of weight  (454 grams),  you need to use up 3600 calories more than you consume. So how much do you need to exercise to use up those calories?

Lets consider mild exercise  walking at 4 km/hour. That consumes 75 calories per hour.  So some quick arithmetic yields us 36 hours of walking! Alternatively, try 30 hours of jogging, twenty hours of swimming, six hours of stair climbing. I think you are getting what I'm getting at. It's difficult to lose weight by exercise alone. And if you consider than one can of coke has got 300 calories, or a slice of apple pie 500 calories, you realize its not difficult to put on in five minutes what it will take five hours to get off.

So exercise ALONE is not the answer. But let's not underestimate it's importance. In conjunction with the other elements of our system, exercise plays a vital role in weight loss. What I'm trying to get clear here is, most people cannot eat what they want and then "work it off".

Dangers of Short cut diets
Protein diets. Atkins Diet. The Zone Diet. Diet with special supplements. All of these are inadvisable shortcuts. Some of them use appetite suppressants, some of them starve us of vital nutrients  they might work, short term..but you lose weight AND health.  Visit  http://www.afpafitness.com/DietDilemma.htm to get some idea of what we are talking about

A Safe and Sure way
So what will work? How to lose weight safely and permanently?

We need to use up more calories than we consume, but we cannot do that by limiting the quantity of food (dieting) or by exercising more. We have to figure out some way of reducing the amount of calories consumed, that people can follow for a lifetime. That means that a successful weight loss system should meet at least five  basic criteria:

-  It should never leave people feeling hungry  i.e. they should be able to eat to their stomach's content
- The food has to be tasty, else people won't enjoy their meals and won't stick to the system
- It has to show quick results, so people don't get demotivated and stop following it
- It should be simple and practical to follow, not very complicated. After all it has to be followed for a lifetime.
- It should not cost a fortune to implement

What we are proposing in this section on the other hand, is not a diet but a change in lifestyle. You can eat a sufficient quantity of food, three times a day, to your stomach's content. The food will taste good and will generally be what you are normally accustomed to eating, with  some adjustments There is nothing proprietary about it and the things you need can be bought from your neighborhood grocery store. They are not expensive. You do not have to come back to me each month for your dose of "Peter's Special Weight Loss Lotion". I don't make any. The system is flexible and can even allow you to have a piece of chocolate cake or tandoori chicken once in a while.  In short, it's a practical system that can work if you decide to stick to it.

Getting down to the specifics

And what is the best way to eat to our stomach's content and yet go light on calories?,The best choice for our diet will therefore be fresh, raw fruit and vegetables. In this condition, they comprise of a minimum of 70% water, which is zero calories. At times, in certain cases (such as watermelon or cucumber, this goes upto 90%, or even 97%). And plus these foods are rich in fibre, which adds bulk to the food, satisfying your hunger, while again adding zero calories.

So the bottom line is, if you make your raw fruit and vegetables a major part of your diet, rather than grains or animal products, then automatically 75% of your diet (at least) becomes zero calorie. Then your calorie intake is automatically reduced substantially. 

This is half the story. We then insist on eliminating certain concentrated food from your diet, such as sugary and sweet foods, deep fried foods, processed foods, soft drinks and cooked animal products, all of which again are very high in calories. When you eliminate these foods, again a substantial  reduction of caloric consumption takes place.

So all this is about reducing calorie intake. Now lets us increase and speed up the calorie expenditure. Exercise is the key here. And it is not just the amount of calories burnt during the exercise. A moderate amount of regular (daily) exercise, increases your body's metabolic rate  which means it burns calories more rapidly, in the rest of the day, even when you are not exercising!

The bonus for you in all this is that raw fruits and vegetables are the healthiest foods on the planet, bursting with vitamins, minerals, enzymes and other nutrients known and unknown. So it is weight loss plus health gain.

So we are talking about making your diet comprise about 2/3 of the raw fruits and veggies and the balance of your regular vegetarian cooked food. This is not as difficult as it sounds:

- Breakfast  only fresh fruits and fresh fruit juices this is easy once you get used to it in a week and then you will never want to go back to a conventional breakfast. This  makes  your diet 33% raw straight-away

- Lunch and dinner  50% of each meal should be a fresh, raw salad and the balance 50% can be your regular bread and vegetables or rice and lentils, soups, etc. This adds another 33% to your raw component
So now you are allready at 66% raw, and the great thing is you are still enjoying all the regular vegetarian meals you are used to having in the 50% cooked part of your meal at lunch and 50% cooked meal at dinner. Since there are no quantity restrictions, you will never go hungry.

Snacks; In n the (unlikely) event that you go hungry in between meals, we encourage you to snack on fruit rather than junk food or Indian snacks that are typically deep fried. This will fulfil your hunger, satisfy your sweet tooth, and at the same time not add any calories but further increase the percentage of raw in your diet to 70% or even 75%.

The net result of all this, if followed faithfully, is that you will lose between half a kilo (one pound) to one kilo (two pounds) PER WEEK, almost effortlessly. The weight will just melt away like an ice cube in the sun. One caution- however. The weight loss will be uniform throughout the body. There will be no spot reduction of your double chin or paunch. It will all happen gradually.

To conclude, you can still eat to your stomach's content, three times a day. You can still eat most of your favourite vegetarian foods, provided they are conservatively home-cooked. So you never feel you are depriving yourself. And once you have reached your target weight, you can even indulge in your favourite weakness (say chocolate ice-cream or chicken tandoori), in reasonable quantity, once in ten days.  But that is the limit. If you break the rules more often, you will soon be undoing all your hard work and putting the weight back on again.

How to get started
Download the free ebook about the 21 day Challenge. This is a trial of 21 days to see how your body adjusts to this system, and to find out if it suits you and works for you or not. If it does, great! You are on your way. I personally lost 25 kg in six months on this system. And even if it does not work (highly unlikely - I have not seen a failure, personally), you have lost nothing at all, but would have definitely improved your health





-











">
">
">
">

">
">
">
">
RESOURCES

Articles





Books
"Fit for Life" - By Harvey and Marilyn Diamond - the Book that started it all

"The Original Natural Hygiene Weight Loss Book" by Herbert Shelton and Jo Willard

Click to meet professionally qualified Natural Hygienist Doctors

Not-for-profit organisations spreading the word of natural hygiene.

Formal courses where you can learn more about Natural Hygiene

Links


A link to our Products and Services section
main home page



More about Chrysalis Yog

click here to see events in the pipeline



Newsletter
Register for our FREE email newsletter







 
  Email







Click here for online email consulting




what we do and do NOT do on this site



Why am I overweight?
People are overweight because they are doing something that is making them so.  So to lose weight, they have to stop doing it and then keep away from it for the rest of their lives. There is no other way.

It's quite vital to understand why people are overweight. It will point us in the direction as to how to get the weight off. You might hear a lot of people blaming lots of things other than themselves for it. Genes are a very popular excuse. "It runs in the family", they say in between the fourth and fifth course of dinner. I guess if six course dinners run in the family, obesity would too.

But the fact of the matter is quite simple. The two main causes of obesity are:

(1) eating more food than the body can use
(2) inadequate physical activity or exercise

Since the body cannot store the excess protein and carbohydrates consumed "as-is", it is converted into fat and stored. It's really that simple.

Admittedly, a few people may be overweight for other reasons such as a defective thyroid gland or unlikely diseases like elephantiasis, but for most people you don't need to look further than these two simple reasons. To people who say, "I don't know why I'm fat, I eat so less" or something similar, I can only offer this comment proffered by our old family doctor, Dr V V Shah  "You don't become fat on air and water"

So, the answer to the billion dollar question on weight loss is quite evident then  reduce your food intake and increase your physical activity. By using up more calories than you are consuming, you will lose weight automatically!!

So how do we do this, surely, safely, effectively and with minimum fuss, problems and expense? That is the subject and object of this section on weight loss.

Why lose weight?

- High blood pressure
Compared to normal people, those who are overweight people at least six times more likely to have BP problems. And high BP often leads to heart disease.

- Diabetes.
Even moderate obesity, increases the risk of diabetes several fold

- Cardiovascular disease.
The fatter the person, the higher the risk.

- Cancer
Fat men are at higher risk to get colon, rectum and prostrate cancer. Fat women similarly are exposed to higher risks for breast, uterus, cervical and ovarian cancer.

- Endocrine problems.
Irregular menstrual cycles; other menstrual problems; and pregnancy complications could be a result of obesity.
Gall bladder disease.
Six times higher risk. Almost one-third of older overweight women are sure to have this problem

- Lung and breathing problems.
Excessive body fat interferes with the breathing function.

- Arthritis.
Higher risks again. Back and knee joints are stressed due to excess weight and wear out faster

There are other consequences of being overweight too. Sleep disturbances, inability to participate in sports or recreational activities, even inability to perform some jobs leading to reduced job opportunities, reduced energy levels (may fat people get tired quickly) leading to loss of productivity

Even socially there are problems. There could be prejudice or discrimination  at school or office, restricted opportunities for romance (which girl dreams of spending time with a fat guy, or vice versa?). I am not even going into psychological problems such as low self-esteem and body-image problems of fat people.. See the article section alongside for more details.

Being overweight can  shorten your life, study says"

The largest study on obesity and mortality ever conducted  has found convincing evidence that  being overweight can reduce a  person's life span. The study, published in this week's  New England Journal of Medicine (NEJM), was conducted by the American Cancer Society.

Researchers looked at the medical records of more than a million Americans from 1982 through 1996 and found a clear link between being  overweight and a higher risk of dying from cancer or heart disease. The study also found overweight people ran a higher risk of premature death, even if they were non-smokers and were otherwise healthy during their middle years.

"The evidence is now compelling and irrefutable," Dr. Joann Manson, a Harvard
University endocrinologist and  preventive-health specialist, said. "Obesity is probably the second leading  preventable cause of death in the United States  after cigarette smoking, so it is a very serious problem."


Why dieting  doesn't work.

If I had a dollar for every diet scheme and dietician in existence today, I would be rich man. But the fact of the matter is dieting does not work. Why? There are many reasons :

If we try to reduce our food intake i.e. go on a diet,  we feel end up feeling hungry most of the time. Thinking about food, food and more food until perhaps,  something snaps and we say, "to hell with it, pass the can of beer, and while you are at it, some peanuts as well". Most of us cannot function for long on restrictive diets or on hospital or prison-type food. It just doesn't taste good. Result - soon we go back to eating as much as before, if not more.

. A diet says "Do this, and you will lose weight". Naturally, when you stop doing "it" (whatever it is), the weight comes back on. No system will help you lose weight and keep it off unless you follow it for life.  It's quite logical actually. You have put on weight because of your current lifestyle. You are fat now because of whatever you have been doing for the past few years of your life. Now let's say you follow some diet for a few months and get the extra pounds off. Great. But, when you go back to your regular diet, you're going to put it all back on. It's how you got fat in the first place, remember??? Why won't it work the second time around? Since the diet is temporary, so are the results. 

The principal reason why diets fail to keep the weight off, is because people get "off" the diet sooner or later (usually sooner). The reasons for this are not hard to find. Most diets are restrictive in nature and humans naturally rebel against such restrictions after some time. Restrictions in quantity of leave you hungry and angry, especially against those who are having their fill at the trough. One famous dietician in Bombay  literally puts people on starvation diets. They are asked to eat so little food that they actually begin to feel weak. Besides being extremely dangerous and deleterious to health, starvation diets make the process of weight loss an extremely disagreeable process. You are forever looking for ways to end it quickly and you usually succeed.

Other diets fail because they force you to eat only "health food" which traditionally tastes, well, bad, for lack of a better word. Or perhaps which has no taste at all. There is only so long that a human being can be forced to subsist on grated carrot and wheat grass juice before he says, "Sod off".   "I'd rather remain fat than eat that yuck".

Another problem with dieting is that you generally keep thinking of food as long as you're on it. You keep thinking (some people even dream) of that piece of chocolate cake that your friend is eating. And when you get off the diet, you can bet you will have your share that you missed on Tim's birthday, with a little more for good luck, a little more for bad luck, and so on

A lot of people suffer from the "yoyo" effect of dieting. Put on weight, go on a diet, lose it, get back to their regular weight, then back on the diet, again lose weight, then put it on.. All this changing puts a heavy toll on the body and it wears out faster.

Finally, dieting is confusing. The proponent of each diet system says something quite different, often contradictory. One will say, eat protein. The other will swear by carbohydrates. One will ask you to skip breakfast, the other lunch. And new findings keep coming up. You might wake up and read in today's newspaper that the diet you have been following religiously for the past one month actually caused lung cancer in rats in a laboratory experiment in Alexandra, North Carolina!  Not very encouraging!

Very soon you start wondering, which one is right? They all can't be! And they keep changing their mind. Today it's this, tomorrow that. But the truth of the matter, as mentioned earlier, is that whatever it is, it is difficult to stick onto it for the rest of your life and so doomed to failure.

Why then are diets so popular? Perhaps this has something to do with the fact that weight loss is a billion dollar industry. Many systems insist on your swallowing their pills, swigging their potions or applying their lotions. Many of these are proprietary and expensive.  Naturally they don't last forever. You have to come back for more.  Weight loss books, video tapes, courses, lectures, seminars, support groups, etc bring in so much money for their proponents, that it would be commercial disaster if they succeeded permanently. How would they get repeat business? The whole system hinges on the fact that you lose weight, so are happy with the system, but soon put it back on so you have to go back for more.  I think it was PT Barnum who said "There's a fat guy born every minute, and two to make a living reducing him"

Why ONLY exercising does not work?
So if we can't easily cut down on food intake, why not attack the other side of the equation  exercise? In theory that's a good idea. Let's put it to the acid test i.e. into practice. To lose one pound of weight  (454 grams),  you need to use up 3600 calories more than you consume. So how much do you need to exercise to use up those calories?

Lets consider mild exercise  walking at 4 km/hour. That consumes 75 calories per hour.  So some quick arithmetic yields us 36 hours of walking! Alternatively, try 30 hours of jogging, twenty hours of swimming, six hours of stair climbing. I think you are getting what I'm getting at. It's difficult to lose weight by exercise alone. And if you consider than one can of coke has got 300 calories, or a slice of apple pie 500 calories, you realize its not difficult to put on in five minutes what it will take five hours to get off.

So exercise ALONE is not the answer. But let's not underestimate it's importance. In conjunction with the other elements of our system, exercise plays a vital role in weight loss. What I'm trying to get clear here is, most people cannot eat what they want and then "work it off".

Dangers of Short cut diets
Protein diets. Atkins Diet. The Zone Diet. Diet with special supplements. All of these are inadvisable shortcuts. Some of them use appetite suppressants, some of them starve us of vital nutrients  they might work, short term..but you lose weight AND health.  Visit  http://www.afpafitness.com/DietDilemma.htm to get some idea of what we are talking about

A Safe and Sure way
So what will work? How to lose weight safely and permanently?

We need to use up more calories than we consume, but we cannot do that by limiting the quantity of food (dieting) or by exercising more. We have to figure out some way of reducing the amount of calories consumed, that people can follow for a lifetime. That means that a successful weight loss system should meet at least five  basic criteria:

-  It should never leave people feeling hungry  i.e. they should be able to eat to their stomach's content
- The food has to be tasty, else people won't enjoy their meals and won't stick to the system
- It has to show quick results, so people don't get demotivated and stop following it
- It should be simple and practical to follow, not very complicated. After all it has to be followed for a lifetime.
- It should not cost a fortune to implement

What we are proposing in this section on the other hand, is not a diet but a change in lifestyle. You can eat a sufficient quantity of food, three times a day, to your stomach's content. The food will taste good and will generally be what you are normally accustomed to eating, with  some adjustments There is nothing proprietary about it and the things you need can be bought from your neighborhood grocery store. They are not expensive. You do not have to come back to me each month for your dose of "Peter's Special Weight Loss Lotion". I don't make any. The system is flexible and can even allow you to have a piece of chocolate cake or tandoori chicken once in a while.  In short, it's a practical system that can work if you decide to stick to it.

Getting down to the specifics

And what is the best way to eat to our stomach's content and yet go light on calories?,The best choice for our diet will therefore be fresh, raw fruit and vegetables. In this condition, they comprise of a minimum of 70% water, which is zero calories. At times, in certain cases (such as watermelon or cucumber, this goes upto 90%, or even 97%). And plus these foods are rich in fibre, which adds bulk to the food, satisfying your hunger, while again adding zero calories.

So the bottom line is, if you make your raw fruit and vegetables a major part of your diet, rather than grains or animal products, then automatically 75% of your diet (at least) becomes zero calorie. Then your calorie intake is automatically reduced substantially. 

This is half the story. We then insist on eliminating certain concentrated food from your diet, such as sugary and sweet foods, deep fried foods, processed foods, soft drinks and cooked animal products, all of which again are very high in calories. When you eliminate these foods, again a substantial  reduction of caloric consumption takes place.

So all this is about reducing calorie intake. Now lets us increase and speed up the calorie expenditure. Exercise is the key here. And it is not just the amount of calories burnt during the exercise. A moderate amount of regular (daily) exercise, increases your body's metabolic rate  which means it burns calories more rapidly, in the rest of the day, even when you are not exercising!

The bonus for you in all this is that raw fruits and vegetables are the healthiest foods on the planet, bursting with vitamins, minerals, enzymes and other nutrients known and unknown. So it is weight loss plus health gain.

So we are talking about making your diet comprise about 2/3 of the raw fruits and veggies and the balance of your regular vegetarian cooked food. This is not as difficult as it sounds:

- Breakfast  only fresh fruits and fresh fruit juices this is easy once you get used to it in a week and then you will never want to go back to a conventional breakfast. This  makes  your diet 33% raw straight-away

- Lunch and dinner  50% of each meal should be a fresh, raw salad and the balance 50% can be your regular bread and vegetables or rice and lentils, soups, etc. This adds another 33% to your raw component
So now you are allready at 66% raw, and the great thing is you are still enjoying all the regular vegetarian meals you are used to having in the 50% cooked part of your meal at lunch and 50% cooked meal at dinner. Since there are no quantity restrictions, you will never go hungry.

Snacks; In n the (unlikely) event that you go hungry in between meals, we encourage you to snack on fruit rather than junk food or Indian snacks that are typically deep fried. This will fulfil your hunger, satisfy your sweet tooth, and at the same time not add any calories but further increase the percentage of raw in your diet to 70% or even 75%.

The net result of all this, if followed faithfully, is that you will lose between half a kilo (one pound) to one kilo (two pounds) PER WEEK, almost effortlessly. The weight will just melt away like an ice cube in the sun. One caution- however. The weight loss will be uniform throughout the body. There will be no spot reduction of your double chin or paunch. It will all happen gradually.

To conclude, you can still eat to your stomach's content, three times a day. You can still eat most of your favourite vegetarian foods, provided they are conservatively home-cooked. So you never feel you are depriving yourself. And once you have reached your target weight, you can even indulge in your favourite weakness (say chocolate ice-cream or chicken tandoori), in reasonable quantity, once in ten days.  But that is the limit. If you break the rules more often, you will soon be undoing all your hard work and putting the weight back on again.

How to get started
Download the free ebook about the 21 day Challenge. This is a trial of 21 days to see how your body adjusts to this system, and to find out if it suits you and works for you or not. If it does, great! You are on your way. I personally lost 25 kg in six months on this system. And even if it does not work (highly unlikely - I have not seen a failure, personally), you have lost nothing at all, but would have definitely improved your health





-










RESOURCES

Articles





Books
"Fit for Life" - By Harvey and Marilyn Diamond - the Book that started it all

"The Original Natural Hygiene Weight Loss Book" by Herbert Shelton and Jo Willard

Click to meet professionally qualified Natural Hygienist Doctors

Not-for-profit organisations spreading the word of natural hygiene.

Formal courses where you can learn more about Natural Hygiene

Links


A link to our Products and Services section