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SCIATICA: WEIGHT GAIN OR LOSS? IT'S A SIMPLE EQUATION

Apart from the relatively few cases where obesity is caused by a hormonal disorder, most instances of being overweight are simply the result of eating more food than is required to produce the calories needed by the body to sustain its requirements, the excess intake then gradually accumulating in the body, mainly in tine subcutaneous tissues.
If eating more than your body needs brings on weight gain, then it follows from this that the only way either to prevent becoming overweight or losing weight if you already weight too much is the reverse: follow a diet that provides everything your body needs, but no more than that. While exercising, because it makes you burn up extra calories, can make a useful contribution to any weight-losing programme, this is not likely to have a substantial enough effect to really bring down your weight to any great extent. The bottom line - no pun intended - for achieving worthwhile weight loss is regularly to eat fewer calories than your normal daily requirements. There are, of course, hundreds of different diet plans, but the only ones that can succeed are those which cause you to eat fewer calories than your body consumes. Just how many calories someone needs varies considerably, but as a rule of thumb most otherwise healthy people following relatively sedentary occupations will begin to start losing weight when their average daily intake falls below 1,500 calories.
Like so much other good advice, that about eating less is obviously a good deal easier to offer than to follow. The suggestions that follow can, however, help you devise your own slimming plan, one that best suits your own circumstances and therefore places the fewest demands upon you. First, some general guidelines:
Do not be overambitious when planning your diet by seeking to lose a great deal of weight in a short period of time. It's far better to lose only a pound or two a week and to be able to comfortably maintain this rate of loss than it is to try for much greater weight loss and fail because the diet is too demanding. Remember, it took years - possibly decades - for you to become overweight, so don't expect this to be remedied overnight. A little patience can be rewarding.
Eat your meals at regular times and stick to that routine. Snacking is probably the slimmer's greatest enemy.
Within the calories you allow yourself daily, try to have as many of these as possible from food that's solid rather than liquid. Solid food is more satisfying inwardly, and so will increase the length of time before you feel hungry again, thereby aiding you in keeping your calorie intake down.
Foods that contain a good deal of dietary fibre are usually more 'filling', meaning that a smaller amount of them satisfies hunger better. Studies have shown that eating more high-fibre foods can be an extremely effective way to bring about sustainable weight loss. Typical foods high in fibre include vegetables, fruit, and wholegrain cereals.
Calories provided by food come from three basic sources: carbohydrates, proteins, and fats. On average, a given weight of fat will contain more than twice the calories found in an equal weight of carbohydrates or proteins - which means that one of the most obvious and sensible ways to cut your calorie intake is by reducing your consumption of foods with a high fat content.
Women starting out on a slimming diet will probably find it easier to stick to it if they begin it during the first two weeks of their menstrual cycle. At this time their oestrogen level will be high and this hormone has an appetite-curbing effect.
Some specific recommendations:
Sugar, of course, is very high in calories, and foods containing a good deal of it should be avoided. What's more, researchers have discovered that table sugar, apart from its calories, can have a second undesirable effect upon would-be slimmers in that it can stimulate them into increasing their overall calorie consumption.
Alcohol is also high in calories, so best avoided altogether or only consumed extremely moderately.
Whole milk is high in fat - a pint of it contains 22 grams of fat. Use skimmed milk which has only half a gram of fat per pint.
Chicken and turkey are both low in fat, providing the skin is removed first. Stripping away the skin removes most of the fat because it is mainly found directly underneath it and will easily come away as the skin is lifted
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WEIGHT LOSS DIET (3 weeks)

HIGH FIBRE WEIGHT LOSS DIET

ZINC

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TAKING ESTROGEN

With the onset of menopause, many women suffer from hot flashes and night sweats. Arlene March, 56, a Los Angeles psychotherapist, says she started getting hot flashes 5 years ago. “I’d be working,” she recalls, “and suddenly feel intense heat all over my body. I’d break out in a sweat. I’d have to stop work. Then Dr. Mishell prescribed estrogen pills, and I’ve not had a day of discomfort.”
Some women experience a drying and thinning of vaginal tissues in the absence of estrogen, making sex painful. They also might suffer urinary tract infections and incontinence. Estrogen therapy often helps.
Among the physicians consulted, the most cautious was Dr. Morris Notelovitz, founder of the nation’s first Menopause Center, at the University of Florida, and head of the Women’s Medical and Diagnostic Center in Gainesville, Florida. He says each symptom needs a different treatment and advises that genital tract problems be given estrogen treatment for a couple of years at most. He also urges special measurements of the bones before prescribing estrogen therapy for osteoporosis.
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WOMEN’S HEALTH

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