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Meet the Experts Who Can Help You Reach Your Goal Weight: The Lean Team By Sharon Kennedy
It’s January, and the odds are you are about to embark on the No. 1 resolution in the history of New Year’s resolutions: losing weight. There is no shortage of methods to achieve your desired waistline, so in an effort to trim the fat, WAG has compiled its very own “Lean Team” (a gastroenterologist, a hypnotist, a personal trainer, and a registered dietician), all of whom shed light on their respective fields, as well as tips on how to lose those holiday pounds.
THE HYPNOTIST:
Robert Pargament, Certified Hypnotist, The Westchester Hypnosis Center, 600 Mamaroneck Ave, Suite 100, Armonk (800) 675-7583
What a Hypnotist Does:
“So many people don’t understand hypnotherapy,” says Robert Pargament, certified hypnotist at Westchester Hypnosis Center in Armonk. “People conjure up images of stage hypnosis and put it somewhere between voodoo and Vegas. But it is a well-proven modality, one endorsed by the American Medical Association in the 1950s, and one that may be the most effective and direct way to change eating habits in a relaxed and comfortable way.”
During a session, a client is guided into a state of deep mental and physical relaxation. Specific suggestions are offered to control the “appestat” (think thermostat), the part of the mind in the limbic portion of the brain that controls appetite. As a result, clients report feeling less hungry, and much more comfortable around food. “It takes the emotional component out of eating,” says Pargament, because with hypnosis, access is gained to the subconscious mind-”that’s where the thoughts reside.” Pargament believes many diets fail because while people logically know what they need to do to lose weight, the subconscious mind is pushing against this, telling the individual they want to eat. With hypnosis, thoughts enter at the subconscious level and go directly to the problem.
Pargament treats clients looking to lose anywhere from a few pounds to more than 100 pounds. Weight loss can be achieved through one session; however, Pargament recommends an average of five to six sessions for optimal results. Many clients also come in every three weeks for maintenance, or a “tune-up.”
Self-Help: “Notice when you are eating for emotional reaons,” advises Pargament. “Be aware-don’t fill that emptiness with food.”
THE NUTRITIONIST:
Geralyn Plomitallo, Clinical Nutrition Manager, M.S.R.D., C.D.E. White Plains Hospital 681-1184
What a Nutritionist Does:
“The key to sustaining weight loss is knowing how to eat. By seeing a dietician, you learn moderation, proportion, and healthy eating,” says Geralyn Plomitallo, clinical nutrition manager, M.S.R.D., C.D.E., at White Plains Hospital.
Tailoring a program to the individual is essential to success. Plomitallo will take a close look at what a client is consuming, and substitute healthier alternatives or cut the portion size. “You are the one following this meal plan, not me,” syas Plomitallo. “But I can take into account your likes/dislikes, food allergies, etc. I work with the individual to find what is right in her or her case.”
As for the quick fixes, like Slim Fast, Atkins, and Dexatrim, do these fad diets offer weight loss? “The short answer?” says Plomitallo, “Yes, if calories in are less than calories out (calories you burn), you will lose weight.” The problem, as she sees it, is maintaining the program long term. As for the latest “carbs are bad” trend, don’t get her started. “The brain needs 130 grams of glucose-what carbs are broken into-every day to survive, which equals roughly eight to nine portions of carbohydrates. So, no, carbs are not bad.”
Self-Help: Watch those portion sizes, Plomitallo advises. “We are a country of excess. When eating, we often look at how much we can get for our money, rather than looking at the plate and saying something like, ‘Look how pretty that is!’”
Proportions are also key. Use the 2005 MyPyramid (www.MyPyramid.gov) as a visual representation of what to eat every day, such as adding more whole grains and fruit and vegetables into your meal plan.
And remember, when thinking of your weight-loss goals, think long term. “Your fat cells are in your body forever,” says Plomitallo. “When you lose weight, you shrink them, but they’re still there. So you can always add more fat cells, but you can never take them away-unless you’re talking liposuction,” she added.
THE GASTROENTEROLOGIST
Dr. Jack Rosemarin, M.D., digestive Disease and Nutrition Center of Westchester, 2 Gannett Drive, White Plains, 683-1555
What a Gastroenterologist Does:
In order to determine the proper weight-loss plan for an individual, White Plains-based gastroenterologist Dr. Jack Rosemarin enlists the services of a registered dietician, and takes a thorough history of the patient, including his or her past experiences and food preferences.
For people who are clinically obese, or for people with a body mass index of at least 27 accompanied by medical problems (diabetes, high blood pressure, high cholesterol), Rosemarin prescribes the appetite suppressant Meridia, which works synergistically with diet, and has a low occurrence of side effects. The drug is a serotonin-derived medication that aids in turning off the brain’s hunger drive.
For those looking to shed 10 pounds or less, Rosemarin typically does not advocate prescribing medication. Instead, he employs techniques such as behavioral modificaiton, which investigates what provokes appetite, as well as time sequence. “There is a feedback system in your brain that takes 20 to 30 minutes to record the message that you have eaten,” says Rosemarin. “You know how parents tell their children, ‘Don’t eat before dinner-you’ll spoil your appetite.’? “Well, that’s exactly what we tell our patients to do. Have that bag of popcorn, that soup, that apple. It will fill you up and you are likely to eat less at your meal because by that point, your brain will have registered that you have eaten.”
Another technique Rosemarin employs for those who have been unsuccessful with other weight-loss programs (such as Weight Watchers, which Rosemarin advocates) is a modified liquid protein sparing diet, a combination of real foods and shakes that do not exceed 975 calories per day. Following this diet, a patient can lose 3 to 5 pounds per week, and 5 or more with exercise. Many clients who need to lose weight fast, such as models and those in the entertainment industry, have also turned to this method for help.
Self-Help: Stay away from diet soda, as well as other products that have artificial sweeteners. “It’s just empty sweetness,” Rosemarin says. “It stimulates your body’s appetite, and triggers your body to crave the real stuff of which you were originally depriving it.” The result? “You eat more.”
While Rosemarin acknowledges that exercise is key to long-term health, he says its impact on appetite must be carefully assessed for those whose goal is weight loss. “A heavy workout makes you tired, weak, and not as hungry,” he explains. Thus, eating after a strenuous workout will curb your appetite. However, light exercise, which increases endorphin levels and in turn increases appetite, is best done after eating, when you are already full.
THE PERSONAL TRAINER: Chris Rose, Personal Trainer, New York Sports Club, 4 City Center, White Plains, 428-2020
What a Personal Trainer Does:
For a beginner exerciser, sifting through volumes of confusing, unclear, and oftentimes contradictory information can be frustrating and discouraging. For Chris Rose, personal trainer at the New York Sports club in White Plains, it is an opportunity to offer expert guidance in safely and efficiently pursuing weight-loss goals. During the initial consultation, a trainer can perform some basic health screens (blood pressure and pulse), identify any special problems (postural deviations and muscular imbalances that require corrective exercise), and collect baseline information such as weight and body fat percentage. Next, the trainer will offer informed recommendations and a plan of action.
For newbies and established exercisers alike, Rose says assisting in weight loss truly begins with developing a personal connection with his clients. “Understanding the factors that contribute to a decision to lose weight enables me to facilitate lifestyle changes that go beyond the two or so hours I see a client each week,” he explains.
While group exercise under the direction of a qualified instructor can be an excellent adjunct to personal training, in Rose’s opinion, instructors simply cannot devote the same level of attention to detail and time to participants as in one-on-one training. “For clients with special needs, this can especially be problematic,” says Rose.
Self-Help: When setting up weight-training routines with the goal of weight loss in mind, says Rose, always take active rests (”No sitting around between sets.”) to keep your heart rate elevated. Choose total body exercises that use most of the body’s muscle groups at once to burn the most calories.
Think globally. “Commit to changing your lifestyle and stop looking for magic bullets and overnight results,” advises Rose. “Set reasonable goals, like 1 to 2 pounds of weight loss per week. Keep a diary of your activities and what you’re eating. Get a heart rate monitor, an excellent tool for developing self-awarenesss and making sure you don’t over-or under-do it. Bring a water bottle to help ensure adequate hydration levels before, during, and after exercise. Make friends, a network of healthy people who share your goals will help keep you motivated.
Commit to changing your lifestyle. And stay positive! You can do it!
