Obesity is, quite simply, an excess of body fat. Usually, anyone who is 20 percent over the normal weight for his or her age, sex, build, and height is considered obese. According to the Mayo Clinic in Rochester, Minnesota, a person's weight is healthy if it falls with in the acceptable range for his or her height and age; if the pattern of fat distribution does not place the person at increased risk for certain diseases; and if the person has no medical problem for which a physician recommends that he or she lose weight.

Being overweight is a contributing cause of many preventable illnesses. How much a person weighs is only part of the story, however. Perhaps more important than weight is the percentage of fat in the body. For healthy women, fat can account for as much as 25 percent of body weight; 17 percent is a healthy percentage for men. Women's bodies are designed to carry a higher proportion of fat tissue to ensure that there is plenty of fuel for pregnancy and nursing, even if food is scarce.

The average human body has 30 to 40 billion fat cells. Most of the extra calories we eat that we do not need for immediate energy is stored as fat. If we were still "hunter/gatherers" like our early ancestors, the fat would provide a needed food store for times when no food is readily available. In fact, some researchers believe that our seemingly innate love of high-calorie (especially fatty) foods may be a remnant of a survival tactic from ancient times, when we needed to store food for energy.

In modern society, storing energy as fat is no longer necessary for most people. Most Americans wait no more than four hours between meals and snacks. So instead of being a valuable survival mechanism, the body's ability to store fat now is more likely to have a profoundly negative effect on health. As fat accumulates, it crowds the space occupied by the internal organs.

Obesity - even moderate overweight - puts an undue stress on the back, legs, and internal organs, and this can eventually exacerbate many physical problems and compromise health. Obesity increases the body's resistance to insulin and susceptibility to infection, and puts one at a higher risk for developing coronary artery disease, diabetes, gallbladder disease, high blood pressure, kidney disease, stroke, and other serious health problems that can result in premature death. Complications of pregnancy and liver damage also are more common in overweight individuals. Obese persons suffer psychologically as well as physically, because our society tends to equate beauty, intelligence, and even success with thinness.

The most common causes of obesity are poor diet and/or eating habits and lack of exercise. Other factors that can lead to obesity include glandular malfunctions, diabetes, hypoglycemia, hyperinsulinemia, emotional tension, boredom, and a simple love of food. Obesity has also been linked to food sensitivities and/or allergies. It is strongly suggested that heredity is another casual factor for obesity. The discovery of the "obesity gene" was a major breakthrough in the study of obesity. Ironically, poor nutrition may be an important factor in obesity. When there is inadequate intake of certain essential nutrients, fat is not easily or adequately burned and can accumulate in the body.

Obesity is a serious health problem and, according to the U.S. Centers for Disease Control and Prevention, it is on the rise in the United States. At least one third of Americans are 20 percent or more overweight. Even though this country has gone through several fitness crazes in recent years, Americans are fatter, more stressed out, and no likelier to get regular exercise than we were ten years ago.

Traditionally, there are three basic approaches to weight management through nutritional supplementation. The first is the use of diuretic herbs and nutrients to reduce water retention. The second is the use of lipotropic vitamins, which have the ability to reduce cholesterol and fat. Third is the use of natural appetite suppressants. Permanent weight loss, however, requires a lifetime commitment to a healthier lifestyle in general.

You usually can find the supplements listed here at Wal-Mart or your local health food store. You can also buy them online. We recommend Puritan's Pride for all your vitamin and supplement needs. Their products are always fresh and of the highest quality. Their prices can't be beat, not even by Wal-Mart. Shipping is very fast and inexpensive.

Supplement Suggestions:

Psyllium Husks As directed on label. Always take supplemental fiber separately from Other supplements and medications. 1 tbsp ½ hour before meals with a large glass of liquid. Drink it quickly. Especially good for high or low blood sugar problems and also provides fiber. Gives a full feeling, cutting down hunger pangs. (Warning: some people are sensitive to psyllium dust, use cautiously.)

Chromium Picolinate 200-600 mcg daily. Reduces sugar cravings by stabilizing the metabolism of simple carbohydrates (sugars).

Dimethylaminoethanol (Dmae Complex) As directed on label. Increases vitality.

Essential fatty acids (flaxseed oil, primrose oil, and salmon oil are good sources) As directed on label. Use these with a low-fat diet to provide essential fatty acids, needed by every cell in the body and for appetite control.

Lecithin granules or capsules 1 tbsp 3 times daily before meals. 1,200 mg 3 times daily before meals. A fat emulsifier; breaks down fat so it can be removed from the body.

Spirulina  As directed on label 3 times daily. Take between meals Excellent sources of usable protein. Contains needed nutrients and stabilizes blood sugar. Can replace a meal.

Vitamin C with bioflavonoids 3,000 - 6,000 mg daily Necessary for normal glandular function. Speeds up a slow metabolism, prompting it to burn more calories.

HERBS

Alfalfa, corn silk, dandelion, gravel root, horsetail, hydrangea, hyssop, juniper berries, oat straw, parsley, seawrack, thyme, uva ursi, white ash, and yarrow can be used in tea form for their diuretic properties.

Aloe Vera juice improves digestion and cleanses the digestive tract.

Amla is an Ayurvedic herb that helps to increase lean body mass and reduce fat.

Astragalus increases energy and improves nutrient absorption. CAUTION: Do not use this herb in the presence of a fever.

Borage seed, hawthorn berry, licorice root, and sarsaparilla stimulate the adrenal glands and improve thyroid function. CAUTION: If overused, licorice can elevate blood pressure. Avoid it completely if you have high blood pressure. Do not use this herb on a daily basis for more than seven days in a row

Butcher's broom, cardamom, cayenne, cinnamon, Garcinia cambogia, ginger, green tea (which has gained a great deal of attention for its ability to aid in weight loss), and mustard seed are thermogenic herbs that improve digestion and aid in the metabolism of fat. CAUTION: Do not use cinnamon in large quantities during pregnancy. 

Chlorella, gudmar, schizandra, and suma aid in glucose utilization, hormone, neural regulation, and digestion.

Citrin is a trademarked name for a standardized herbal extract from the fruit of the Garcinia cambogia plant, also known as Indian berry. Tests have shown it to be sage and effective method of inhibiting the synthesis of fatty acids in the liver, promoting the burning of body fat as fuel, and suppressing the appetite. It may also prevent or slow the development of atherosclerosis and heart disease.

Fennel removes mucus and fat from the intestinal tract and is a natural appetite suppressant.

Fenugreek is useful for dissolving fat within the liver.

Gotu kola aids in reducing body mass and aids in adrenal processes that facilitate carbohydrate metabolism. It also increases energy.

Guarana and kola nut are appetite suppressants.

Guggul, an ancient Ayurvedic herbal remedy, helps to normalize blood cholesterol and triglyceride levels. It also has a mildly stimulating effect on the thyroid.

Siberian ginseng aids in moving fluids and nutrients throughout the body and reduces the stress of adjusting to new eating habits. CAUTION: Do not use this herb if you have hypoglycemia, high blood pressure, or a heart disorder.

Trifala is an Ayurvedic herbal remedy that rejuvenates glandular balance and stimulates thyroid hormones with long-term use.

Turmeric strengthens digestion, increases energy, and cleanses the blood.

RECOMMENDATIONS

Do not worry as much about the number of calories you consume. concern yourself more with eating the proper foods. Rotate your foods, and be sure to eat a variety of foods. Eat meals that consist of a balance of proteins, complex carbohydrates, and some fat. Proteins can increase your metabolic rate by as much as 30 percent and help to balance the release of insulin by prompting secretion of the pancreatic hormone glucagons. Protein-induced glucagons mobilizes fats from the tissues in which it is stored, thus aiding in weight loss. By eating balanced meals you get more steady blood sugar levels and the ability to burn stored body fat for long-term weight loss.

Eat more complex carbohydrates that also offer protein, such as tofu, lentils, plain baked potatoes (no toppings, except for vegetables), sesame seeds, beans, brown rice, whole grains.

Eat more skinless turkey or chicken breast, and whitefish (no shellfish). Poultry and fish should be broiled or baked, never fried.

Eat fresh fruits and an abundance of raw vegetables. Have one meal each day that consists entirely of vegetables and fruits. Use low-calorie vegetables such as broccoli, cabbage, carrots, cauliflower, celery, cucumbers, green beans, kale, lettuce, onions, radishes, spinach, and turnips. Low-calorie, low-carbohydrate fruits include apples, cantaloupe, grapefruit, strawberries, and watermelon.

The following are higher in calories and should be consumed in moderation or avoided all together: bananas, cherries, corn, figs, grapes, green peas, hominy, pears, pineapple, sweet potatoes, white rice, and yams.

Eat food raw, if possible (not meats, poultry or seafood). If foods are heated, they should be baked, broiled, steamed, or boiled. Never consume fried or greasy foods.

Drink six to eight glasses of liquids daily. Herbal teas and good quality water are good. Taken before meals, they help to reduce your appetite. They are nonfattening fillers that also help to dilute toxins and flush them out of the body. Herbal teas mixed with unsweetened fruit juice are very satisfying low-calorie drinks and are also very filling. Use these between meals and when a desire for sweets hits you. Drink sparkling water mixed with fruit juice in place of soda.

If your water source is from a city filtration source, consider bottled water or get a good distiller.

Pay particular attention to the fat in your diet. Some fat is necessary, but it must be the right kind. Avocados, olives, olive oil, raw nuts and seeds, and wheat and corn germ are sources of "good" fats that contain essential fatty acids. Use these foods in moderation - no more than twice a week. Eliminate saturated fats from the diet completely. Avoid animal fat, found in butter, cream, gravies, ice cream, mayonnaise, meat, rich dressings, and whole milk. Do not eat deep fried foods.

Consume the following foods in moderation: apples, brown rice, buckwheat, chestnuts, corn, grapes, oatmeal, white potatoes, and yellow vegetables. These foods contain small amounts of essential fatty acids, but they should not be overused.

If you must eat snacks occasionally to ward off hunger, make sure they are healthy. Good choices include:

• Celery and carrot sticks.
  Low-fat cottage cheese topped with applesauce and walnuts.
  Unsweetened gelatin made with fruit juice in place of sugar and water.
  Natural sugar-free whole-grain muffins.
  Freshly made unsalted popcorn.
  Rice cakes topped with nut butter (but not peanut butter)
  Watermelon, fresh fruit, or frozen fruit Popsicles.
  Unsweetened low-fat yogurt topped with granola or nuts and fresh fruit.
   

Do not eat any white flour products, salt, white rice, or processed foods. Also avoid fast food restaurants and all junk foods.

Do not consume sweets such as soda, pastries, pies, cakes, doughnuts, or candy. Omit all forms of refined sugar (including white sugar, brown sugar, and corn sweetener) from the diet. Sugar triggers the release of insulin, which then activates enzymes that promote the passage of fat from the bloodstream into the fat cells.

Follow a fasting program once monthly.

Spirulina aids in fighting obesity. Take it thirty minutes before meals to decrease your appetite. Spirulina also sustains energy, aids in detoxification, and aids in maintaining proper bowel function.

Avoid eating before bedtime and during the night. Supplementation with melatonin may help with this. "Night eaters" often have low melatonin levels.

WARNING: Never give melatonin to children. This supplement is perfectly safe for adults but it has been known to interrupt puberty when taken by children.

Do not consume alcohol in any form, including beer and wine. Alcohol not only adds calories, but it inhibits the burning of fat from fat deposits. It can also interfere with your judgment, so you may find yourself eating things you ordinarily would not.

Use powered barley malt sweetener (found in health food stores) instead of sugar. This is highly concentrated but not dangerous. It contains only 3 calories per gram (approximately 2 teaspoons). This sweetener is also beneficial for people with diabetes or hypoglycemia.

Use extra fiber daily. Guar gum and psyllium husks are good sources. Take fiber with a large glass of liquid one-half hour before meals. NOTE: Always take supplemental fiber separately from other supplements and medications.

Move your bowels daily. A clean colon is important in stabilizing your weight.