Weight Loss Blogs

Follow a Fructose-Free Diet

Follow a Fructose-Free Diet

by Dr. Julian Whitaker
Last Reviewed 02/16/2014

Discover how a fructose-free diet, as suggested by Dr. Whitaker, could help you avoid serious health conditions, including Alzheimer’s, cataracts and diabetes.

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Filed Under: Blood Sugar

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Belly Fat—It’s More Dangerous Than You Think

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

That "spare tire" around your waist is more dangerous than you think. Belly fat increases your risk of death from a sudden heart attack. Get some good advice on how to slim your waistline and protect your heart at the same time.
 

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Filed Under: Weight Loss

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8 Secrets the Weight Loss Industry Won’t Give You

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

If you are spending big bucks to loose weight on a diet program or with a health club, consider the fact that the most effective weight loss solutions are free, or cost only pennies. Take control of your weight loss with these simple, cost-effective tips.

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Filed Under: Weight Loss

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5 Easy, Effective Ways To Boost Your Metabolism

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

If you have a fast metabolic rate, you’re one of the lucky ones who can eat without gaining a pound. However, a sluggish metabolism can make weight loss and even maintaining normal weight an epic battle. But even if you haven’t been blessed with a fast metabolic rate, there are ways to boost your metabolism naturally.

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Filed Under: Weight Loss

The Secret to Holiday Eating Without Weight Gain

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

You’ve probably heard that the average American gains 5–10 pounds between Thanksgiving and New Year’s. Although that’s an exaggeration, people who struggle with their weight do put on more during the holiday season than at any other time of year.  

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Filed Under: Weight Loss

5 Weight Loss Myths, Debunked!

by Dr. Julian Whitaker
Last Reviewed 04/21/2014

Learn about the top 5 weight loss myths from Dr. Julian Whitaker, and why these weight loss myths could be interfering with your healthy weight loss efforts.

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Filed Under: Weight Loss

Diet and Exercise Helps You Lose More than Weight

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Do you ever get frustrated with your diet and exercise program, wondering whether it’s worth the effort? Don’t give up. You aren’t just losing weight—you’re also gaining profound health benefits. And those benefits pile up faster than you might think.

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Filed Under: Weight Loss

The Key to Instant Discipline and Sweet Success

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Nobody likes change. It’s painful. That’s why so few people succeed at weight loss, smoking cessation, or anything else that requires altering behavior. I’ve found that the only way to guarantee success is this: Make the pain of not following through greater than the pain of changing.

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Filed Under: Weight Loss

News Alert-Cutting Calories Can Reverse Diabetes!

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

On Friday, scientists from Newcastle University in the United Kingdom released details from an exciting new study. They found that people who have type 2 diabetes can reverse the disease by sticking to a 600-calorie diet for two months. 

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Filed Under: Weight Loss

Habits That Will Pack on the Pounds

by Dr. Julian Whitaker
Last Reviewed 04/17/2014

We hear a lot about obesity these days, and with good reason. Over the last three decades, obesity rates have risen significantly in the United States. As I mentioned in a blog post a few weeks ago, the number of obese adult Americans is now equal to the percentage who are merely overweight—at 34 percent each.

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Filed Under: Weight Loss

Why Americans are Supersized

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

According to The Centers for Disease Control and Prevention, the percentage of adults over age 20 who are obese and the percentage of adults who are merely overweight (not obese) are now equal at 34 percent each! Not only is that obesity statistic frightening, if you do the math it means that healthy weight Americans are now the minority, at just 32 percent.

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Filed Under: General Health

Weight Loss Tip: It's All About Fiber

by Dr. Julian Whitaker
Last Reviewed 03/19/2014

Fiber-rich foods take longer to eat than foods without fiber—you can’t chow down on apples and broccoli the way you can on chocolate and ice cream. This allows time for the signal of fullness to reach your brain, enabling you to stop eating before you’ve stuffed yourself.

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Filed Under: Weight Loss

Stick to Serving Sizes

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

A majority of items purchased in food stores have the proper serving size printed on the nutrition facts label. But here are a few other portion guidelines you can follow.

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Filed Under: Weight Loss

Diabesity Challenge Tip: Stress Less, Stay Healthy

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

It’s true what they say: Laughter is the best medicine. In addition to reducing stress, it increases circulation, reduces muscular tension, and just plain feels good. It’s impossible to experience genuine humor and feel angry, depressed, or anxious at the same time. 

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Filed Under: Blood Sugar

Probiotics for Weight Loss?

by Dr. Julian Whitaker
Last Reviewed 04/21/2014

Learn what scientific studies show about using probiotics for weight loss, and what Dr. Julian Whitaker recommends for optimal health and well-being.

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Filed Under: Weight Loss

Diabesity Challenge Tip: Create a Support System

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Choose a friend or family member that you can regularly check in with regarding your diet and exercise plan. You can share tips and recipes, keep each other motivated, and turn to one another for support if you find yourself slipping or wanting to give up.

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Filed Under: Weight Loss

Water for Weight Loss

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

While engaging in regular exercise and eating a healthful diet are very important if you want to shed pounds, you also need to drink at least eight glasses of filtered water each day.

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Filed Under: Weight Loss

Stop Storing Fat

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

To achieve real, permanent weight loss you need to stop storing fat. And one of the easiest ways to do this is to cut back on fatty foods. 

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Filed Under: Weight Loss

Diabesity Challenge Tip: Meditate Your Stress Away

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Stress can deplete your adrenals, leading to a sluggish metabolism, and can completely wipe out your willpower, causing you to overeat or eat emotionally. This makes weight loss a real challenge. One way to deal with stress that I use and recommend to my patients is meditation.

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Filed Under: Weight Loss

Avoid Senseless Snacking

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

While sensible snacking can actually aid in your weight loss efforts, eating unhealthy foods between meals can have disastrous effects. Before you reach for that mid-afternoon snack, consider these guidelines.

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Filed Under: Weight Loss

Diabesity Challenge Tip: Make a Commitment to Health

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

If you have resolved to lose weight and reverse diabetes, you need to focus on how you are going to attain these goals. This year, I want to give you a surefire way to get started and stay on track. I call it “instant discipline.”

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Filed Under: Diabetes

Calcium for Weight Control

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Numerous studies link a high calcium intake with a reduced risk of obesity. That’s because calcium deficiencies stimulate the release of hormones that not only help convert calcium, but also promote fat storage and retard fat burning

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Filed Under: Weight Loss

Diabesity Challenge Tip: Let the Sun Shine In

by Dr. Julian Whitaker
Last Reviewed 04/17/2014

When you really think about it, the principle behind weight loss is pretty simply: eat less and exercise more. But there are nutrient deficiencies that can affect your weight, and one of those involves good old vitamin D.

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Filed Under: Weight Loss

Snack Your Way to Thin

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

The types of foods you chose can make or break your diet. To help take the guesswork out of healthy snacking, I’ve put together a list of some of my favorites.

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Filed Under: Weight Loss

Are Beverages Busting Your Diet?

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Research suggests that what you suck through that straw may be sabotaging your weight loss efforts. If you don’t burn off those calories, you could gain an astounding 23 pounds per year.

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Filed Under: Weight Loss

Natural Appetite Suppressants

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

I happen to know of several natural appetite suppressants that can help. Some are foods and beverages that can help you fend off hunger pangs, while others are supplements that can give you a boost. 

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Filed Under: Weight Loss

Diabesity Challenge Tip: Veg Out!

by Dr. Julian Whitaker
Last Reviewed 04/17/2014

We've all been told that eating fruits and vegetables is good for us, but very few people actually consume even the minimum five recommended servings a day. This is a travesty, as these foods play an integral role in getting—and staying—healthy.

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Filed Under: Weight Loss

Start Burning Fat Now

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Increasing your lean tissue revs up your body’s energy demands and promotes weight loss. Exercise also enhances virtually every aspect of your health, from cardiovascular strength and immune function to mood and mental activity. 

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Filed Under: Weight Loss

Diabesity Challenge Tip: Walk It Out

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

When I say “exercise” that doesn’t mean you have to be a jock…you just have to move. And my favorite way to get moving is to take a brisk walk with a little slow jogging and occasional bursts of running mixed in.

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Filed Under: Weight Loss

Stepping Toward Weight Loss and Better Health

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

At the Whitaker Wellness Institute, exercise is part of the fabric of day-to-day life. It’s an essential therapy for all of our patients, and one they practice daily while they’re at the clinic. The program we prescribe is simple, convenient, and pleasant: It’s walking.

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Filed Under: Weight Loss

Why Low-Carbohydrate Diets Work

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

There is one reason why very low-carbohydrate weight loss diets like the one popularized by Dr. Atkins work for so many people. It’s because they don’t replenish carbohydrate stores, so the body is in a constant “fat-burning” mode. 

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Filed Under: Weight Loss

Weight Loss is About Burning Fat

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

True weight loss simply cannot be achieved without burning up stored fat. We’ve been using this “mini-fast with exercise” protocol at the clinic for almost a year now and the results are remarkable. 

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Filed Under: Weight Loss

Burning Energy and Losing Weight

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

You wake up in the morning burning fat because the eight to 12 hours between dinner and breakfast is ample time for your body to have depleted its carbohydrate stores. When you replenish those stores at breakfast, you again begin to burn primarily carbohydrates. If you do not replenish them, however, you will continue to burn fat. 

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Filed Under: Weight Loss

Take My Diabesity Challenge!

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

Tired of being overweight? Worried about diabetes? Need a little motivation to get out and get active? If so, I’d like to invite you to join hundreds of my patients and subscribers for my Diabesity Challenge this fall!

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Filed Under: Blood Sugar

Just Say No to Diet Drugs

by Dr. Julian Whitaker
Last Reviewed 02/06/2014

I am often asked which diet drugs I recommend to patients trying to lose weight, and my advice is simple: None. And the reason? They are often dangerous for your health. 

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Filed Under: Weight Loss

Weight Loss and the Yo-Yo Phenomenon

by Dr. Julian Whitaker
Last Reviewed 04/18/2014

The yo-yo phenomenon is the predictable effect of crash dieting. By repeatedly losing and regaining weight, or “yo-yoing,” you’ve encouraged your body to become very efficient at making and storing fat. Because of this, damage done by crash diets can be difficult to reverse.

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Filed Under: Weight Loss

Food Diaries Improve Weight Loss Outcomes

by Dr. Julian Whitaker
Last Reviewed 04/17/2014

Now, I’ll be the first to say that there are no “magic bullets” when it comes to weight loss. But there are some things you can do to improve your odds for success. Here’s one: keep a food diary.

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Filed Under: Weight Loss