David Heber, M.D., P.h.D., F.A.C.P., F.A.C.N.
Chairman of the Herbalife Medical and
Scientific Advisory Boards

Weight Loss

Are you looking for help losing a few extra pounds? Below, Dr. David Heber answers questions about losing weight.

Q: How does protein help someone lose fat tissue instead of lean tissue?
A: By eating enough protein to maintain your lean tissue while losing fat, you keep your metabolism revved up. Every pound of lean tissue burns 14 calories per day compared to only about three calories burned for each pound of fat per day. So keeping the lean and losing the fat helps you burn more calories at rest. This is also called the resting metabolic rate or metabolism for short.

Q: How does metabolism influence weight-loss?
A: Whenever you eat more calories than you burn through exercise and through your metabolism at rest, you will store the extra as fat. So having a higher metabolism can help you maintain your weight by balancing calories in and calories out. Exercises that strengthen your muscles improve your ability to burn calories at rest.

Q: What are the benefits of plant-based protein, or soy?
A: Soy protein naturally has a different composition than animal proteins that makes it healthier for your blood vessels, bones and kidneys than animal protein. Soy protein also has isoflavones, which together with soy protein as found in Formula 1, has an FDA-approved heart-health claim.

How To Promote A Healthy Metabolism

How to lose weight and find a long term solution?
Fasting, living on lettuce leaves, diet pills or excluding entire food groups won't cut it in the long run, because it's just too hard. And the slowed metabolism, bingeing, and self-recrimination that follow can make a weight problem even worse. Losing weight and changing your shape for good depends on making some serious (but not unpleasant!) lifestyle changes.

• Eat a nutritious diet - First and foremost, the daily food plan should provide all the nutrients the body needs to thrive, including plenty of protein, at least five servings of fruits and vegetables, 25-30 grams of fibre and 8 glasses of water.

• Spread out daily food intake - Eating 3 meals and 2-3 snacks each day is key, as skipping meals or waiting too long before eating can slow the metabolism, lower blood sugar levels, and increase the risk of bingeing.

• Make sure each meal or snack contains protein - Eating protein with every meal or snack helps slow the rise and fall of blood sugar and reduce hunger cravings. Soy protein is an excellent choice because it's a high-quality protein that's low in fat and calories. It also has a low glycemic index, which means it won't trigger a sharp increase and decrease of blood sugar. Recent studies have also shown that soy protein helps reduce hunger and extend the period of feeling "full." And, the FDA states that 25 grams of soy protein per day, with a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

• Eat more soy and soy isoflavones - To receive the full benefits of soy isoflavones, a health expert panel advocates 160 mg a day, which is approximately the amount contained in 6 glasses of soy milk or 6 servings of tofu. But that's a lot to swallow, and may add an extra 24 grams of fat to the diet! Taking isoflavone pills may sound like a good idea, but they don't work as well as natural isoflavones combined with soy protein and may interfere with mineral absorption.

• Trim the fat - Since fat is the most concentrated source of calories, eating too many fatty foods is a fast-track to weight gain. Easy ways to cut back on fat include using non-fat dairy products, fat-free salad dressing and margarine and lean meats whenever possible. Poultry, meats and fish should be skinned and trimmed of all visible fat before cooking. And of course fried foods, cream sauces, butter, gravy, full-fat cheese or dairy products and rich desserts should be cut back or eaten only occasionally.

• Practice enjoyable eating - Those who feel deprived won't stay with an eating plan for long, and completely cutting out favourite foods can backfire. A more flexible approach is needed. Most foods can be eaten sparingly and less often, or enjoyed in healthier versions. The overall goal is to eat foods that play a dual role: good for the taste buds and good for the body.

• Watch portion size - Just adding an extra 1/2 cup of cereal, tablespoon of butter, extra ounce of meat and slice of bread to the daily diet can add up to about 320 extra calories. If done consistently, this could produce another pound of fat every 11 days! Using measuring cups and spoons and a small scale can help keep portions under control.

• Exercise - No shape-up plan is complete without a good exercise component.
  Exercise helps boost the metabolism, tone the body and speed weight loss. It's also an effective anxiety buster, relieving muscle tension, burning up stress hormones and stimulating the release of endorphins. A brisk walk for 45 minutes a day can add up to another pound lost every 17 days.

• Drink plenty of water - The body needs at least eight 8-ounce glasses a day to wash away toxins, replenish lost fluids, prevent constipation, and reduce water retention or bloating. For best results, water should be sipped a little at a time throughout the day.

• Come prepared - One of the biggest reasons for diet crash-and-burn is the failure to plan for the unexpected. Keeping healthy snacks on hand, like a Soy protein bar or soy nuts, can keep blood sugar even and energy high, helping to stave off hunger, snacking on high calorie foods and late-night binges. Drinking a Soy protein shake before a potentially diet-busting dinner, party or holiday celebration may save hundreds of calories. A little advance planning may make all the difference between a failed diet and the successful loss of many unwanted kilos.

• Facing a meal high in fat? Then take Chitosan as it assists in the emulsification of fat for digestion. It attracts the bad saturated fats.