Lose Weight While You Sleep

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Terry Shintani, MD, JD, MPH, KSJ

• Lose Weight While You Sleep

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Effective Strategies and Simple Things You Can Do
to Help Your Body Burn More Calories While at
Rest
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• Do NOT change your diet or exercise level without
  guidance from your medical doctor, especially if
  you have health problems or are on medication.
• Do NOT change your medications without the
  guidance of your medical doctor. The information
  in this book is intended as general information
  about diet and exercise. It is NOT a substitute
  for professional medical advice.
• There are no express or implied guarantees about
  weight loss or other physical or health effects.
  Individual results do vary.

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NATURAL FAT BURNING STRATEGY
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NUTRITIONAL SUPPLEMENTS

• Information on which herbs and supplements may be
  helpful in weight control is the subject that
  most people find most interesting.
• For example, chromium was thought to be very
  useful in weight control because of an early
  study that suggested that it would help control
  blood sugar and weight. Subsequent studies
  showed that chromium is no better than placebo
  inducing weight loss.

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• Another popular supplement was chitosan, a
  nutritional supplement that was sold on
  infomercials across the country.
• Other supplements such as CLA (conjugated
  linoleic acid) while promising in early studies
  were found to increase risk factors for coronary
  heart disease while still others.

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• There is anecdotal evidence and preliminary
  scientific reporting on the value of herbs and
  supplements.
• Either supplements really do work or those taking
  them believe they work and the so-called
  placebo effect helps them lose weight.

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Take One-a-DayOr More

• The FDA regulates dietary supplements, but they
  are regulated differently from other foods and
  from drugs.
• That means you need to take additional care in
  choosing yours.

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• What should you look for when choosing a dietary
  supplement? A supplement
• 1. Is intended to be eaten in addition to a
  regular diet
• 2. Contains one or more dietary ingredients
  (including vitamins minerals herbs or other
  botanicals amino acids and other substances) or
  their constituents
• 3. Is intended to be taken by mouth as a pill,
  capsule, tablet, or liquid
• 4. Is labeled on the front panel as being a
  dietary supplement

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Calcium

• A diet low in calcium shuts down your body's fat
  burning ability, say experts. The theory is low
  calcium intakes inhibits lipolysis (the breaking
  down of body fat) and increases lipogenesis (the
  bodys mechanism for storing fat). So when your
  body doesn't get enough calcium, it triggers fat
  cells to store fat and get bigger.

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• Eat lots of dark leafy greens and sea vegetables.
  If you cant get enough calcium into your diet
  from plant sources, calcium supplements have
  demonstrated that they can be effective. In one
  24-week study, obese people who took an 800-mg
  daily calcium supplement lost significantly more
  weight than those given a placebo.

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• If calcium promotes weight loss, does that mean
  that milk is a good food for weight loss.
• The problem is that there are just as many
  studies that suggest that dairy promotes weight
  gain.
• So you may lose weight, but you also lose bone
  mass!

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Pyruvate

• Animal studies suggest that pyruvate
  supplementation leads to weight loss by
  increasing theresting metabolic rate. In human
  studies, a controlled trial found that by
  supplementing their diet with 22-44 grams of
  pyruvate supplements, participants enhanced
  weight loss and resulted in a greater reduction
  of body fat in overweight adults consuming a
  low-fat diet.

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7-KETO

• Low DHEA levels are primarily associated with
  aging and a slowing of the bodys metabolism.
• Participants in a double-blind trial on the
  effects of 7-KETO exercised for 45 minutes, three
  times per week and consumed an 1,800-calorie-per-d
  ay diet. After eight weeks, those receiving
  7-KETO had lost more weight and lowered their
  percentage of body fat further than those who
  took a placebo.

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Green Tea

• Green tea extract is rich in polyphenols
  (epigallocatechin gallate, or EGCG) that may
  support a weight-loss program by increasing
  energy expenditure or by inhibiting the digestion
  of fat in the intestine.
• General recommendations say that you should drink
  about four cups a day for the best health
  benefits, and to help you lose weight.

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7 Simple Things You Can Do To a Supplement Your
Diet
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• 1. Use refined supplements In general, it is
  better to use herbs before using refined
  supplements.
• 2. Use refined supplements only as a kick start.
  As much as there are studies supporting
  supplements such as pyruvate and some weight
  loss, if you use them -- do so only as a kick
  start and not over the long term.
• 3. Look for standardized herbal supplements.

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• 4. Don't assume that all herbal products on the
  market are safe.Even the groups that test herbal
  supplements aren't obligated to report on
  products that fail to live up to their standards.
  Trustworthy groups that certify herbal
  supplements include ConsumerLab.com, Good
  Housekeeping and NSF International.
• 5. Beware of claims that sound too good to be
  true. If a claim sounds outrageous to you, trust
  your instinct. No one herbal supplement can
  possibly address a wide spectrum of health
  concerns.

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• 6. Be extremely cautious about herbal
  supplements manufactured outside the United
  States. Many European herbs are highly regulated
  and standardized. But toxic ingredients and
  prescription drugs have been found in some herbal
  supplements manufactured in other countries.

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• 7. Check the label. Choose products that clearly
  show how
• The name of the herbal supplement, such as St.
  John's wort
• The net quantity of contents, for example, 60
  capsules
• In certain cases, a disclaimer "This
  statement has not been evaluated by the Food and
  Drug Administration. This product is not intended
  to diagnose, treat, cure or prevent any disease."
• A Supplement Facts panel, which includes
  serving size, amount and active ingredient
• Other ingredients, such as herbs and amino
  acids, for which no daily values have been
  established
• The name and address of manufacturer, packer
  or distributor

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