THE SECRETS OF

WEIGHT LOSSVlad Roșca

Copyright © 2019

THE SECRETS OF

WEIGHT LOSSVlad Roșca

Anyone can lose weight but it depends onhow he/she does it. All the affirmations like

“I can’t”, “I tried and I failed” or“I don’t have time” shouldn’t

be in one’s vocabulary.

It is not enough towant to lose weight.

YOU NEED TO WISH FOR IT,Only then will you be able to come outfrom your comfort zone and to realize

what you probably weren’texpecting to happen.

Copyright © 2019

THE SECRETS OF WEIGHT LOSSby Vlad Roșca

ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author / publisher.

- Vlad Roșca -

1

WEIGHT LOSS

Generically, weight loss is not a difficult process. Practically, you have to be in a caloric deficit or in other words to consume more calories than you eat. The art is connected with how you lose weight and how nicely you lose weight. It is about how youcan eat more and at the same time to lose weight correctly, nicely and healthy.

Both women and men, besides the fat percentage, they have a percentage of muscular mass which offers the pleasant aspect, covering the bone system. A correct weight loss is realized by losing fat tissue and keeping the percentage of muscular mass, both formen and women. This is being done by choosing correct concentrations of macronutrients for the entire day.

Losing weight beautifully is the sentence that refers to the esthetic aspect of this process, more exactly the mirror reference. Especially for women, corporal shapes should be seen by losing the fat that covers them; losing fat, not the corporal shapes.

The most important aspect of losing weight is to do it in a healthy way. It is easy to lose your health because of a bad conceived weight loss diet. The caloric deficiencies if they are associated with nutritional deficiencies will have negative consequences over your health. A healthy weight loss refers to keeping a caloric deficit tolerated by the body and ensuring all the necessary nutrients for agood functioning of the organism.

WHAT DOES IT MEAN TOLOSE WEIGHT CORRECTLY ?

THE SECRETS OF WEIGHT LOSS

ABOUT WEIGHT LOSS AND WHAT DOESIT MEAN TO LOSE WEIGHT CORRECTLY

32

In my opinion the metabolism is the most neglected aspect by the people but at the same time it is the most important. The metabolism refers to the nutrients metabolization rate. A good metabolism has the capacity of “burning” more calories, thus a person can eat more calories without gaining weight, while another person with a weaker metabolical rate will gain weight eating fewer calories. The metabolism physiologically slows down with age and it is different according to gender (men have a faster metabolism than women). The metabolism slows down because of other reasons than physiological ones. For example, because of some hormonal problems in women’s case, this thing happens most of the times when a big change is produced in women’s bodies, hormonally, more exactly once with giving birth or at menopause.

The conclusion is that is not easy the process of weight loss and that it needs much nutritional knowledge and an ample strategy that ensures all the necessary elements of realizing the process fast and safe. We can eat less than what we consume, we can take these calories from anything but the muscular mass loss will be massive and that of fat minimalized. The nutritional carences and their low quality will put a mark on the health. Among the symptoms of this mistake we remind: the hunger sensation (which shouldn’t be in a correct diet), nausea, weakness and dizziness.

Thus, when you want to lose weight fast and healthy all the aspects of realizing it should be ensured.

“THE BIG SECRET” of the weight loss program is

accelerating the metabolism

These possible hormonal problems imply evidently the m e t a b o l i c a l p r o b l e m result ing a considerable slowing of the metabolism. Numerous pathologies are also responsible of lowering the metabolism rate such as some affections of the thyroid, diabetes, etc.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

Most of the times the person contributes directly to slowing down the metabolism through unconscious mistakes. The most relevant example is the numerous diets tried for weight loss, also the weight loss followed by massive gain weight. The majority of diets have the effect of losing weight for a short period of time, but at the same time slow down the metabolism. This is the cause why people regain their weight, their lost kg.

Accelerating the metabolism in diet it is very important and it has a major benefit. This makesthe metabolism to become faster avoiding accumulating kg and at the same time the possibility of eating more permissively, without major restrictions.

The acceleration of the metabolism is a strategy that must take part of the losing weight plan, also the treatment of possible hormonal problems. Thinking logically gaining weight is the effect, not the cause. The cause is hormonal deregulation and if we do not treat it correspondingly and we emphasize the effect (gaining weight) only through weight loss the cause still remains and you will put on weight again. Thus, the weight loss process includes treating the gain weight cause, no matter if it is about hormonal dereglation or other pathologies.

54

More exactly it is a correct weight loss process, with an exclusive fat mass without nutritional carences, fast and durable it must imply treating the cause, accelerating the metabolism for preventing gaining weight again and cutting out the effect. If at the beginning I was saying that it is relatively easy in theory to lose weight, we can see that in practice it is not like that, and the attention must be focused on numerous aspects.

And because we are talking about the quality of the macronutrients, let’s develop a little in order to understand what does this means, which are these, and what arethe balance and the rapportbetween them.

Shortly and concisely, the proteins have the role to “protect” the muscular mass in the weight loss process. It is normal to increase the proteins when we want to lose fat tissue without losing muscular tissue. There are two types of proteins: of animal origin and of vegetal origin. The increased level of proteins must be alternated with their decrease; otherwise their renal metabolization can create severe pathologies. Another notable particularity of the proteins is that they are the macronutrients which induce the sensation of satiety. Thus, in order to eat less, a very easy technique is increasing the protein number and decreasing the number of the other nutrients.

The proteins, besides doing well can do a lot of harm. They can create serious renal pathologies if they are consumed in a large number and on a long period of time, moreover, they can worsen diseases and can lead to a tragic end. For example, the first alimentary measure in case of cancer is the limitation or even excluding proteins from alimentation. This is due to the fact that proteins contribute to cellular proliferation.

CARBOHYDRATES

Carbohydrates are the ones that offer energy to the brain and the body. There are two types (with a slow absorption and fast absorption), both types having their place in diets but in different moments of the day and chosen from the right food. The carbohydrates must be consumed with measure. More exactly, we have to eat only as it is necessary to offer us energy for the activity during daytime, everything that it is more than it should be will transform in fat tissue.

FAT

The fat are also of two types, let’s call them healthy and unhealthy. Of course, in the context of a healthy lifestyle, even if we wish to lose weight or not, the unhealthy fats like cooking in oil, fat meat, salami, etc. mustn’t be in the alimentary routine.

The healthy fats are the “allies” of weight loss diets favoring losing weight. Even though they have many calories, because of that, they should be consumed with moderation, in a rational way, they have major benefits over the health (they decrease the bad cholesterol and increase the good cholesterol).

SECRETELE SLĂBITULUI

TECHNO GROUPMED

76

A gram of protein and one of carbohydrate contains 4 calories, while a gram of healthy fats contain 9 calories. Healthy fats don’t make you gain weight directly, but if we don’t consume them moderately we can easily surpass the basalcaloric number and gain weight.

Besides these essential nutrients to the organism, the food is a source of vitamins and minerals. These too are indispensable to life and even if we are talking about losing weight, these must be present in a high percentage in the body to ensure a good functioning of all the body’s structures.

Any lack or deficiency of a nutrient makes the body to “signal” through symptoms, such as: accentuated fatigue, weakness, muscular cramps, concentration problems, etc. When these symptoms are present in a weight loss diet for more than two days, it is obv ious that something i s “missing”.

Combining food and making meals is another aspect very important for losing weight and for accelerating the metabolism. Some combinations, even though they are perfect food for a weight loss diet can do the opposite of what we desire (put on weight) eitherthrough the high number of calories, or through chemical reactions.

The routine is the worst, in the daily life and also in a weight loss diet. It is hard to eat the same thing every day. Usually this is meant to failure. Also, the routine makes you abandon the diet. This is the purpose and motif of a personalized diet. The personalization consistsin combining more diets, a continuous change tosurprise the body with new ways and not get the body used to these. Thus, the results can be ongoing and the final product easier to reach.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

”EATING HEALTHYDOESN’T MEAN

LOSING WEIGHT„

This is a phrase that I always tell to my patients in order to understand that there is healthy food aswell, but with many calories that can damage the weight loss process. There is food that we should give up to completely for the sake of our health, but there is also healthy food which we should give up to during diet.

98

TECHNO GROUPMED

Even though not many people want to hearthat only through alimentation they can lose weight, the truth is that all the previous tries with medication, shakes or other food strategies proven to be a failure or with results on a short term, followed by a wave of accumulated kg.

Physical exercisemake the body fit and toned, but without a good diet this will never happen. You can lose weight only through diet, no sports, but you cannot lose weight through sport without being careful at what you eat. The last research have emphasized the fact that physical exercise increases your appetite, which is absolutely natural; if the attention isn’t put on the food eaten then the result won’t be the one expected. The combination between sports and diet offers wonderful results over the body and the entire wellbeing

SECRETELE SLĂBITULUI

Many people ask themselves if stress contributes to gaining weight. Some put on weight because of stress, others lose weight. The reality is that the vast majority gain weight because of stress, and the explication, strictly medical: stress helpsto produce cortisol (stress hormone) which favors accumulating fat in the body. A healthy lifestyle or an alimentation plan destined to losing weight contributes also at diminishing stress.

“WHAT DO WE DO WITH CRAVINGS ?ARE THEY NORMAL ?”

Question that many patients, especially women address to me, very worried. I calm them down by telling them that all of us have. These alimentation cravings are physiological and take part of our being. The problem is when these cravings are excessive.

The vast majority are excessive cravings for sweets. Usually, consuming a fruit would solve the problem. People want more than this; they crave for sugar, for sweets. This shouldn’t be a scary thing, the body gives a signal that it needs something that it doesn’t have something, and this thing isn’t sugar.

The body’s necessities are nutrients, not sugar. Most of the times when we have an excessive and constant craving (more days in a row), for something sweet, we are talking about a lack of Chrome and Magnesium in the body. The exclusive craving for chocolate is the main signal for the lack of Magnesium.

The remedy is obvious, supplementing alimentation with food rich in magnesium to re-establish the body’s balance. The same thing happens when we have excessive cravings for the other 4 tastes (bitter, salty, spicy, and sour).

The obsession for the scale is often met among the people who are dealing with extra pounds. The scale is a machine that measures mass (corporal in our case) and it expresses through kilograms.

1110

“THE CORRECT WEIGHT LOSSCAN BE SEEN ON CLOTHES!”,

Another reason for which, in my opinion, the aspect is the reality, not the scale, is the fact that a kilogram of fat is 4 times more voluminous than one of muscle. So, comparing a person who lost 10 kg of fat and muscular mass with another person that lost 5 kg of fat will notice that the person with 5kg loss will have a difference more visible than the previous one. The reason is, as I have said, the fact that fat is 4 times more voluminous.

More than that, when we lose exclusively fat and not muscular mass, the body shapes stay intact which show a more qualitative and esthetic weight loss.

Alimentation can help or destroy our health. Besides the corporal aspect, it controls the physical health aspect. Also, the physical health is connected with the mental health, and our corporal shapedetermines how we react mentally. You have to feel good in your own skin, it the most common sentence that we hear. Eat in order to live, don’t live in order to eat, it is the classical proverb that is meant to motivate the individual. But the reality? This is not the reality. Over 80 per cent of the population lives in order to eat.

We never limitate on eating just what our body wants. We eat out of hunger, of boredom, of sadness and of joy. Many patients, especially teenagers say to me that they love to eat, they like eating. I was thinking the same thing until I have noticed a thing that didn’t confirm this hypothesis. The people who really love food, culinary critics, and top chefs, all of them are slim. They “love” food, taste it and enjoy it. We actually eat compulsively.

We think that we love to eat but in fact food is refulating negative emotions. The compulsive eating is easily recognized at a person by the way he/she eats. He/she eats fast, almost without breathing; this is the first indicator that proves the need to eat not to

SECRETELE SLĂBITULUI

TECHNO GROUPMED

It is indeed the tool that we use in order to lose weight, to monitor the evolution, stagnation or the involution of our program. Unfortunately, daily scaling becomes an obsession, a worrying fact for the physical health of the individual.

Another phrase that I keep on repeating to my patients is: “It doesn’t matter how much you weigh, it matters how you look! “ What I want to say by this? Well, let’s take it strategically.

The scale measures our corporal mass, not the fat mass from our body. More exactly, it measures the weight of the bone system, muscular system, and body fat and of liquids. The bone system will weigh the same always (it gets low while we are aging, but insignificantly). The muscular mass and the fat percentage can go up or down just like the fluids from the body. That is why the scale isn’t as useful as it seems. It shows a dropping probably, but this dropping can be from the fat mass, muscular mass or from the liquids. The scale won’t know to say what determined this drop. This is one of the motives for which the scale, in my opinion, is just a relative indicator.

This is a phrase that continues the previous one. The fat is always deposited on the target areas in the highest quantity: abdomen, waist, back, thighs and buttocks. There is the real monitorization, thus we can tell if we are losing fat or not. The pants, dresses, skirts will get larger, and we can thinner them so that they can seem large, even thoughthey used to be very tight.

1312

The diets from the Internet made from big scientists in this field have a bad consequence to the one who tries them.

These are only bits and pieces from the alimentation programs made by these people meant to give results on a short term. Moreover, they slow down the metabolism (because they are not a program, only a small part of it) contributing to re-accumulating kg or even adding more kg.

The vast majority of my patients and of people who are following a weight loss diet fight against gaining weight. Some win this battle, others do not. I, personally, see things differently. This battle is actually a war. The war is against the fat, not against the kg.

We are talking about this war as a real one between two armies. The fat has powerful weapons: cravings and a slow, heavy metabolism. On the other hand, the individual has more powerful weapons such as will and alimentation.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

e x p e r i m e n t t a s t e s o r combination of tastes.

Food and eating makes that our endorphins to be fully present at the spot, to feel good, but this thing lasts only while we are eating and in meantime the consequences can ne unpleasant. So, besides the physical and esthetical part, besides the physical health, a l imentation is connected with our mental health, which is very important as well.

these two weapons are used at their real potential the war is won by the individual faster and easier than he could think. Everything depends on the st rategy chosen. Let’s imagine fat as a big army; the best strategy of beating it is to attack it from different parts, in different ways.

So, we will attack it with the caloric deficit, at the same time we will attack it with tricks which makes us eat l e s s , w i t h e l e m e n t s ofaccelerating the metabolism and with the food’s substances meant to eliminate the fat tissue. The last part mentioned (food substances) are in my opinion the beauty of this vast science called nutrition.

The food has, besides calories and macronutr ients in different proportions also a c o m p o n e n t t h a t o f f e r s specificity, this component is a substance. Many foods have a substance that helps directly to diminish fat.

1514

Fat is of two types: corporal (or skeletal), the one that gives us the unpleasant look when we look in the mirror and visceral (viscer means organ), being the one that covers the organs. The last one is the most dangerous for the human health.Practically,theincreasedvisceral fats limit the organs ‘physiological function.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

I will give some examples in this sense: the apple has a substance called pectin meant to burn the fat from the abdominal area. Cucumbers are an excellent and natural diuretic and contributeto fighting against water retention, and broccoli has alphalipoic acid which accelerates the metabolism and don’t let the sugar from the blood to transform in fat (lowers the blood sugar). A last example which I offer is red wine. Rozveratrol is a substance found in grapes and implicitly in red dry wine. It is a powerful polifenolic antioxidant which contributes to lowering the percentage of corporal fat (besides the health benefit for the cardiovascular system).

With all of these examples and others, we can notice the importance of chemistry in the weight loss process. Chemistry and chemical reactions are responsible for a possible accumulation of fat tissue; many food combinations can be fatal for the silhouette because of the chemical compounds present in the body.

Fat, an inestetic or an even bigger burden? The rhetorical questiondoesn’t need an answer. The increased fat leads to obesity and obesity is a main risk factor for numerous pathologies with a big risk of death.

The cholesterol is the fat from the blood, the increased level of cholesterol is proportional with the risk of death through cardiac pathology.

The fat drops sediment on the arterial wall narrowing the vessel’s diameter while reaching at its obstruction. Another possibility would be the detachment from the vessel’s wall and hiring it in blood circulation to a place where it will block the vessel and it will necrose the territory of the next block. Both cases lead to death and are very serious. The difference between the two of them is that one takes time, while the other is produced spontaneous.

Nutrition is an art, it is the ample combination between mathematics with counting and adding/subtracting calories, chemistry with its reactions and biology through knowing the human necessities. Knowing the food secrets can treat tens of physical diseases or mental disorders.

“NUTRITIONIS AN ART”

1716

Even if it seems simple, because this chart with the glycemic index is available on the Internet, in reality, nutrition shows one of its secrets to complicate things a bit. Through the thermic processes (cooking) foods change their nutritional value and their glycemic index. For example, carrots have a low glycemic index which make them a perfect food for the ones who have diabetes (raw carrots), but if they are boiled their glycemic index modifies (it goes up) causing problems to the people who suffer of this affection.

This is one of the reasons why the people who have diabetes need a careful monitorization and the care of a nutritionist. Of course, there are other reasons; this pathology is connected with alimentation and lifestyle.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

Blood sugar? We usually associate this word with the affection called diabetes. A silent though serious affection.

Blood sugar represents the level of sugar in the blood. This concentration is measured in mg/dl and it must be between 80 and 120 in the morning. High values of blood sugar are after a meal or pathologically in diabetes.

The people who have diabetes, besides being monitorized by a doctor specialized in diabetes, need the attention of a nutritionist and of a very well structured alimentary plan. The blood sugar is connected with the foods that contain carbohydrates, more exactly all the foods that have a glycemic index. The glycemic index says how much it will increase the level of sugar from blood if we eat that food.

So, the foods with a glycemic index small-medium-high. In diabetes it is recommended to give up completely at foods with a high glycemic index.

1918

WHAT IS BLOOD SUGAR?

Sugars are also necessary in the weight loss process and in a healthy lifestyle. There are two types of sugars: monosugars and polisugars. Our body reacts for the best at the simple ones, monosugars. We won’t find it is sweets and pastry products but in fruits andvegetables. The consumed sugar quantity by an adult per day shouldn’t surpass 6 grams, more exactly the quantity of a cube of sugar for coffee or a teaspoon of honey. Evidently is the fact that the vast majority surpasses it and adds even more to it.

The hepatic pathology is again connected with alimentation.The wrong alimentary behavior and the hectic lifestyle destroythe liver at cellular level. The hepatic steatosis or fat liver as everyone knows it is the firstreaction of a damaged liver. Even if this organ has the capacity to regenerate, the limits of its tolerance are variable. The hepato-protector medication are enriched with elements which are necessary to the liver; but let’s not forget that all the drugs taken orally are hepatic metabolized and have negative consequences directly over the organ.

All of us have heard and know about the importance of alimentation in physical health, but few people know its terapeutical benefit in the psychiatric affections. The studies have shown the importance of food in different pathologies such as anxiety, depression or bi polar disorder. Moreover, one of the well-known weight loss diets through which many people today are losing pounds excessively was born in psychiatry as a treatment of bi-polar disorder. Eliminating carbohydrates from the daily routine, replacing them with healthy fats and accentuating the quality protein and of food rich in triptofan lead to ameliorating the symptoms and the disease remission. The triptofan is an amino acid found in some foods that contribute to the secretion of serotonin. Serotonin is the neuro-transmitter responsible of wellbeing.

If I listed some of the benefits of alimentation in the human health I will continue with the part of losing weight where I am going to emphasize controversies such as the hours when we should eat. When do we have to eat? Fixed schedules are necessary? This is an important detail in the weight loss programs.

It is not important the hour per say, the importance is fixed to the time interval between meals and the time went by from our last meal till our sleeping hour. So, it is best to eat often, not leave more than 3-4 hours between meals. From the total of calories eaten in a day, 60 per cent are used for realizing the digestion process. Practically, when we eat often, our body works permanently to realize the digestion, thus it will consume more calories. Eating 1-2 times a day slows down the metabolism and favors the accumulation of fat tissue.

The last meal of the day, I recommend to be eaten, 3 hours before going to sleep. It doesn’t contribute to gaining weight if the interval is shorter but the risk of a partial incomplete digestion is high. During the night, the digestion is slow, if we fall asleep right after the meal, this process can be incomplete existing the risk of starting a new day withunprocessed foods in the stomach. This can only favor the risk of some digestive pathologies.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

2120

So, a conclusion to the lines from above is that the meals must be taken at relative equal intervals between them, not necessarily at fixed schedules.

The relevance of genetics in nutrition has a big impact. We are born with a somatic type: ectomorph, mesomorph, endomorph. The first is characterized by “I am skinny, I can eat anything and not gain weight”, the second one is the one in between “I lose weight and gain weight fast”, and the third one is in opposition with the first one “I gain weight no matter what I eat”. We are born with one of them, but the good part is that through nutrition we can influence it so that it doesn’t cause us problems.

Hydration is a very important aspect both in the weight loss process and in life and it ensures a good functioning of the body. My opinion is that the body will ask for water when it needs to, but sometimes we must insist on this aspect and stimulate it byconsuming small doses of water frequently. Water with lemon is benefic in these cases, contributing to the acceleration of the metabolism, thus it helps indirectly to lose weight, but it also cleanses the liver of the accumulated toxins. Moreover it is rich in vitamin C, which offers it a considerable advantage.

The day must be started with a glass or two of water with lemon, followed by breakfast. Before each meal, 30 minutes before each meal, is recommended to drink a glass of this beverage. Another major benefit of the lemon (liquid form) is that it contributes to a faster digestion of the meat (the meat being acid). The last studies have shown that another important moment in which we should consume water with lemon is before going to sleep in order to help you rest better and to avoid pyrosis during nighttime.

The relation doctor-patient is very important in this context. If in the emergency cases or other cases you cannot choose your doctor, in this case choosing the doctor is essential for motivation and success. The process of losing weight is a journey that needs time. This journey, this road, won’t be easy, especially at the beginning of the program.

The doctor should be there for the patient psychologically; he must earn his patient’s trust forwhat he is doing and choose a strategy that will work.

It is a team work. Choose the doctor that you like the best, the one that is trustworthy and with whom you feel at ease. With this choice the odds to success are bigger and quicker.

SECRETELE SLĂBITULUI

TECHNO GROUPMED

THE HIGHLY CONTROVERSIAL QUESTION

HOW MUCH WATER/MANY LIQUIDSSHOULD WE DRINK PER DAY ?

2322

Anyone can lose weight, but it dependson how he/she does it.

All the affirmations such as “I can’t”,“ I tried but I failed” or

“I don’t have time”shouldn’t be in your dictionary.

It is not enough thatyou want to lose weight

YOU MUST WISH FOR ITand only then when you are able to come

out from your comfort zone and realize whatyou probably wasn’t expecting to realize.

TECHNO GROUPMED

24