Weight Loss

Weight Loss Depends on Less Calories, Not Nutrient Mix

Heart-healthy diets that reduce calorie intake—regardless of differing proportions of fat, protein or carbohydrate—can help overweight and obese adults achieve and maintain weight loss, according to a new study.

You’re considered overweight if your body mass index (BMI)—a ratio of weight to height—is greater than 25 and less than 30. Those with a BMI of 30 or higher are considered to be obese. Sixty-six percent of American adults are overweight and of those, 32% are obese, according to the Centers for Disease Control and Prevention.

Researchers funded by NIH’s National Heart, Lung and Blood Institute (NHLBI) recruited 811 overweight and obese adults, aged 30 to 70, and assigned them to 1 of 4 diets. The participants didn’t have diabetes or severe heart disease but could have had other risk factors, such as high blood pressure or high cholesterol. The research was done at the Harvard University School of Public Health in Boston and at the Pennington Biomedical Research Center of Louisiana State University in Baton Rouge. The diets were adapted to the diverse cuisines from these 2 regions of the country.

The 4 diets all had the same calorie reduction goals and were heart-healthy—which means they were low in saturated fat and cholesterol and high in dietary fiber. However, they varied in their levels of fat, protein and carbohydrate. The 4 diets were: 1) low-fat (20% of calories), average protein (15% of calories); 2) low-fat, high-protein (25% of calories); 3) high-fat (40% of calories), average protein; and 4) high-fat, high-protein. Carbohydrates ranged from 35% to 65% of calories.

The participants were asked to record their food intake in a diary or an online tool that showed how intake compared with goals. Group diet counseling sessions were held at least twice per month throughout the 2 years of the study, and individual sessions were held every 8 weeks. The participants were given personalized calorie goals, ranging from 1,200 to 2,400 calories per day, that reduced their overall caloric intake. They were also asked to do moderate-intensity physical activity, such as brisk walking, for at least 90 minutes per week.

The researchers reported on February 26, 2009, in the New England Journal of Medicine that they saw similar weight loss in all 4 diet groups after 6 months and also after 2 years. On average, participants lost 13 pounds at 6 months and maintained a 9 pound loss at 2 years. The participants also reduced their waistlines by 1 to 3 inches by the end of the study. Craving, fullness, hunger and diet satisfaction were similar across the 4 diets.

Previous studies have shown that a loss of 5-10% of body weight will help reduce risk factors for heart disease and other medical conditions. In this study, 15% of patients achieved a 10% weight loss after 2 years. Consistent with previous studies, the diets all improved several known risk factors for cardiovascular disease.

"This new information should focus weight loss approaches on reducing calorie intake rather than any particular proportions of fat, protein or carbohydrate," says principal investigator Dr. Frank M. Sacks of the Harvard School of Public Health.

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Weight Loss

Listing Calories on

Fast-Food Menus

Cuts Kids' Intake

Parents routinely chose about 100 fewer calories per meal for their children, study found.

By Steven Reinberg
HealthDay Reporter

MONDAY, Jan. 25 (HealthDay News) -- When nutritional information is available on fast-food restaurant menus, parents are more apt to pick lower-calorie foods for their kids, new research finds.

Often spurred on by legislation, many U.S. restaurant chains are now posting nutrition information about their menu items. But whether this information would translate to healthier eating was unclear.

The new study, conducted with McDonald's menus, suggests that it does.

"When parents are provided with calorie information they chose about 100 calories less [per meal] for their 3- to 6-year-old child compared to parents who didn't have that information," said lead researcher Dr. Pooja Tandon, a graduate fellow in the department of general pediatrics at the University of Washington in Seattle.

"One hundred calories over time is actually a significant amount in terms of weight gain, given the rates of fast food consumption and childhood obesity in our country," she added.

The report is published in the Jan. 25 online issue of Pediatrics.

For the study, Tandon's team surveyed 99 parents of 3-to 6-year-olds about the foods they selected for their children at fast food restaurants.

The parents were given pictures of McDonald's menu choices and asked which items they would pick for themselves and their children. Half of the menus had calorie information for each item and half did not.

Choices included sandwiches, salads, dressings, side items, beverages, desserts and children's meals.

The team found that parents given menus with calorie information picked items with an average of 102 less calories for their children than did the parents whose menus didn't have the calorie data.

However, there was no difference between the two groups in the calories of the items parents selected for themselves.

"We know that fast food consumption has been rising. We know that childhood obesity rates are alarmingly high," Tandon said.

"These results make me optimistic that if parents are provided nutrition information at the point they are purchasing fast food for their children they actually make lower calorie, healthier choices for their families," she said.

Tandon also hopes that restaurants will change their menus and offer more lower-calorie, healthier meals.

Samantha Heller, a registered dietitian, clinical nutritionist and exercise physiologist, said that "posting calories on menus is a good idea and registered dietitians like me are hoping it will help people make healthier choices when they eat out."

Consumers also need to consider other food values such as salt, saturated fat and cholesterol, Heller said.

"Ordering healthier and lower-calorie foods for children and adults alike is certainly a goal to shoot for," she said. "Obviously the epidemic of childhood obesity is of great concern, and we need to take action to ensure the health and well-being of our children."

Heller said it was "unfortunate" that parents did not order lower-calorie foods for themselves.

"Parents are role models for their children. Not only do they need to stay healthy themselves, they need to set an example of engaging in healthy eating and lifestyle behaviors for their children," she said.

Research presented in October at the Obesity Society annual meeting in Washington, D.C., mirror the findings of Tandon's group. In that study, researchers surveyed more than 10,000 customers at 275 fast food restaurants in New York City. They found that those who saw or used the posted calorie information selected items totaling 106 fewer calories, compared with those who did not see or did not use the information.

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Weight Loss

Complex Weight-Loss Plans Erode Dieters' Resolve

Simpler regimens less apt to lead to failure, study finds.

TUESDAY, Jan. 19 (HealthDay News) -- The more complex a person's diet plan, the sooner the person will abandon it, a new study finds.

The finding came from a study of 390 German women who were using one of two diet plans. The simpler plan provided shopping lists for dieters and a meal plan they were to follow. The more complex plan assigned point values to every food and instructed participants to eat only a certain number of points each day.

The women completed questionnaires over an eight-week span.

"For people on a more complex diet that involves keeping track of quantities and items eaten, their subjective impression of the difficulty of the diet can lead them to give up on it," Peter Todd, a professor in the department of psychological and brain sciences at Indiana University, said in a university news release.

The effect endured even after the researchers accounted for the influence of significant social-cognitive factors such as self-efficacy -- people's belief that they're capable of achieving a goal, such as adhering to a diet regimen to lose weight.

"Even if you think you can succeed, thinking that the diet is too cognitively complex can undermine your efforts," the study's co-author, Jutta Mata, a psychology professor at Stanford University, explained in the news release.

The study was published online in Appetite.

Mata suggested that people considering going on a diet should look at a number of diet plans and consider how many rules a plan has and how many things a dieter needs to keep in mind while using the plan.

"If they decide to go with a more complex diet, which could be more attractive, for instance, if it allows more flexibility, they should evaluate how difficult they find doing the calculations and monitoring their consumption," she said. "If they find it very difficult, the likelihood that they will prematurely give up the diet is higher, and they should try to find a different plan."

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Weight Loss

From Risky Health Status

to a Better Life

Not just writing about losing weight but doing it takes reporter from the brink of disaster.

By Dennis Thompson
HealthDay Reporter

FRIDAY, Jan. 15 (HealthDay News) -- It's easy to roll your eyes when a doctor prescribes diet and exercise as a cure for what ails you.

But it works. It worked for me.

In the past year, I used diet and exercise to lose more than 60 pounds, beat back pre-diabetes and lower my cholesterol. I did it armed with knowledge given to me by professionals and with a lot of thought and hard work.

My family physician, Dr. Paul Weaver of West Salem Family Practice in Oregon, ordered a blood test for me in February. The results weren't good.

My blood glucose had reached the pre-diabetic stage. My cholesterol was dangerously high. Liver enzymes were elevated. I had the beginnings of metabolic syndrome, a group of conditions that combine to greatly raise the risks for serious heart problems.

Weaver told me I had to take steps to save my health or I was going to develop diabetes.

"There's a point of irreversibility, where you've killed off enough insulin receptors that you can't go back to normal even through diet and exercise," he said.

My liver also had become prone to disease and damage. "Your liver is marbled with fat," Weaver said. Heart disease and liver damage were inevitable if I didn't do something.

I knew where all this had come from. I'm 6-foot-2 and have always been a heavy guy, but I'd gained even more weight in recent years. On the day of my exam, the scale hit 268 pounds.

I was sort of active, working out once or twice during the week and going on long bicycle rides on the weekends. But I also was sharing a pizza with my wife once a week, eating fried chicken on a regular basis and indulging my sweet tooth with huge bowls of ice cream.

I knew where it was headed, too. My father had died the previous year of heart disease and lung cancer. I've had uncles and grandfathers die of diabetes, heart failure and cancer. In the United States, 66 percent of adults are overweight or obese, according to the National Institutes of Health.

Weaver told me I needed to do more -- and fast. I needed to work out more often, for one thing. "Your weight wasn't moving, and your body was showing these horrible changes," he said. "Someone else can do the same thing and it would work, but it wasn't working for you."

He also recommended immediate changes in my diet, changes I recognized from my work as a health writer:

• No more white rice or white flour, and cut out as much sugar as possible. "Those are high-glycemic foods," he said. "You get a big sugar rush and a big insulin rise, and that worsens the metabolic syndrome."
• No more alcohol. I live in the Northwest, where microbreweries and wineries are gifted and numerous. But alcohol also contains a lot of sugar and could scar my liver in the state it was in.
• No more fatty or greasy foods. I needed to lose weight and get my cholesterol down. Fat contains more calories than either carbohydrates or proteins, and saturated fat pumps bad cholesterol into the bloodstream.

I left Weaver's office scared and shaken -- but also determined. I made all the changes he recommended. I began drinking water or sugar-free drinks and changed to one-percent milk. I ate only whole-wheat bread and pasta, and indulged in them sparingly. I cut my intake of red meat and began eating chicken, fish and vegetarian meals more often.

Another new habit was reading food labels very, very closely, paying attention to both the nutrition information and the ingredients list. I didn't buy foods high in sugar or saturated fat. Anything with partially hydrogenated oil was out because that indicates trans-fats. My wife began to refer to me as the "Food Nazi."

My day started with a bowl of steel-cut oatmeal sprinkled with some dried fruit and sweetened with Splenda and soy milk. Lunch consisted of lean meat and vegetables, followed by a couple of afternoon snacks such as string cheese or apples with a smear of peanut butter. Dinner would be lean meat or fish and veggies, and I'd usually have a bowl of low-sugar cereal, such as shredded wheat or Cheerios, for a snack later on.

Experts recommend that you eat many small meals a day, and that worked for me. It keeps you from becoming hungry and overeating. And because the body burns a certain amount of calories just processing what you eat, keeping yourself fed gives your metabolism a little boost.

My exercise also increased. Courtney Gray, a personal trainer at the Courthouse Athletic Club, helped devise an exercise plan. Her advice was for me to begin working out at least five or six days a week.

"Coming in a couple of days a week is fair enough to keep you steady and keep you regular and keep your heart healthy," Gray said. "But if you want to lose a significant amount of weight, it's just not enough."

She also recommended cross-training. Keep riding the bicycle -- and even ride it more often -- but also start lifting weights every other day, followed by at least a half-hour on the treadmill or elliptical machine.

That would help increase my lean muscle mass, she explained. Muscle at rest burns more calories than fat at rest, which boosts metabolism when you begin a weight-loss effort.

Also, the body tends to adapt if a person does just one type of exercise, creating diminishing results, Gray said. But if you keep switching types of exercise and pushing yourself, you keep the body guessing.

After implementing these changes, I began shedding weight pretty quickly -- and that encouraged me to keep it up. My bicycling began to get stronger as I lost weight and gained muscle, and before long I was keeping up with the fast groups riding 24 to 26 miles per hour.

Nevertheless, I dreaded going back for a follow-up blood test, worried that all the work wasn't going to show the hoped-for and needed results. Finally in September, I bit the bullet and returned to the doctor's office.

The results were stunning. Everything that had been dangerously elevated was within normal levels. Blood glucose. Triglycerides. Low-density lipoprotein cholesterol. Liver enzymes. And weight? 210 pounds.

Weaver's note with the official results arrived with "wow" and "exceptional" and "terrific" next to some of the better numbers. "Your body is responding beautifully," he wrote in the note, which I hung in my home office. "Keep up the good work."

And that, of course, is the next challenge.

Slacking off could mean regaining some or all of the weight. I do indulge now and then: Recently I had my first fried chicken in nearly a year. But I know the importance of staying vigilant -- continuing to eat right and exercise.

The benefits are there to remind me, too. I have lots of energy, and exercise has provided much-needed stress relief. And I'm riding stronger than ever, recently completing two century bike rides that each involved riding more than 100 miles in one day, finishing with minimal soreness and exhaustion.

Maintaining weight loss, though, is a never-ending process, Gray said.

"It's a huge challenge for people to lose weight because a lot of people aren't committed. They know what they need to do. The hardest thing to do is do it. A large percentage of people I know start off great and then fall off the wagon within a few months," she said.

"In the end, your health is what matters," Gray added. "Your health is what you're changing and improving."

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Weight Loss

Might Surgical

Weight Loss Put

Bones at Risk?

Experts consider possible causes after study finds high fracture rate.

By Kathleen Doheny
HealthDay Reporter

FRIDAY, Jan. 1 (HealthDay News) -- When diet and exercise attempts haven't worked, increasing numbers of overweight people have turned to bariatric, or weight-loss, surgery to shed pounds.

But research reported in 2009 pointed to an unintended result: One of every five people who had bariatric surgery had broken a bone within a few years.

Were the breaks a result of the surgery? Or of the weight loss that followed? Might they have been related to something going on in the body, either before or after the surgery? Or might something else altogether have been at work?

The answers remain unclear.

The finding came from an early analysis of data from a study by researchers from the Mayo Clinic, in Rochester, Minn. The study included 97 people, most middle-age and mostly women. All had had bariatric surgery -- either stapling of the stomach, called gastric bypass, or stomach banding, called gastric band surgery. In the next seven years, 21 of them had 31 fractures.

The researchers compared the fracture rate for the people in the study with the rate for residents of Olmsted County, Minn., and found that people who had undergone weight-loss surgery were nearly twice as likely to have broken a bone for the first time as were those in the general population. The rate for specific sites was higher, with the risk for fracturing a foot, for instance, nearly four times higher among people who'd had bariatric surgery than in the general population.

The researchers did not determine what caused the increase in broken limbs. Their research, presented at a meeting in June of the Endocrine Society, continues and, through a Mayo Clinic spokesman, they declined further comment.

Until more findings are in, experts can only speculate about the cause and advise people who have had or plan to have bariatric surgery to pay close attention to bone health.

Dr. John Wilder Baker, director of the medical weight-loss program and co-director for the bariatric surgery program at Baptist Health in Little Rock, Ark., said that people in the study might have been deficient in vitamin D before the surgery.

Many people don't include enough dairy products in their diet and so are lacking in vitamin D and calcium, both important for bone strength, said Baker, who is also president of the American Society for Metabolic and Bariatric Surgery and was familiar with the Mayo research.

Weight-loss surgery, he said, could bring about changes in absorption of calcium. "With gastric bypass, there could be some malabsorption of calcium," he said.

"Before and after gastric bypass, patients are routinely told to take at least 1,200 milligrams of calcium daily, and usually 800 milligrams of D, but that may not be enough," Baker said.

Monitoring patients closely is crucial, he said. "No matter which surgery [of several bariatric surgery options] they have had done, they need to be monitored for calcium, vitamin D levels and parathyroid hormones long term," he said. Parathyroid hormones help increase calcium levels in the blood.

An orthopedic surgeon also familiar with the study said that it's important to remember that the research was reported at a preliminary stage.

"I would be very careful drawing too much from one study," said Dr. Leon Benson, a professor of orthopedic surgery at the University of Chicago, a hand surgery consultant at the Illinois Bone and Joint Institute and a spokesman for the American Academy of Orthopaedic Surgeons.

Benson said he has not noticed an increase in fracture patients with a history of bariatric surgery.

As for the mechanism, he speculated, like Baker, that the higher fracture rate could be linked to absorption issues.

Another possibility? "Maybe the patients lost enough weight [that] it changes body image and they have balance issues," Benson said.

For now, people who've had bariatric surgery "should be as careful as they can to avoid preventable fractures," he said. "That means paying close attention to their physician's advice about their intake of calcium and vitamin D as well as their advice about exercise, which can help keep bones strong."

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Weight Loss

Health care for us

Why is Weight Loss

Important?

by Barbara Nelson

in Weight Loss

(submitted 2009-12-14)

0

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If you are happy with your weight, you belong to the minority of people in the world, but should be applauded for your positive outlook on your life and your body. However, weight loss still may be needed. Many people who are overweight say that they are happy with their bodies, but the fact remains that weight loss in order to achieve a healthy weight is very important. There are a number of reasons you should consider weight loss, even if you don't mind having a few extra pounds.

First a foremost, if you are overweight, you are at risk for a number of diseases. The main health risk you will probably experience is heart disease, which can lead to a heart attack. Many heart attacks are deadly. Heart disease develops when you heart has to work extra hard to pump the blood to the body, which causes it to become fatigued. This can occur simply because you are overweight, or can be a result of high blood pressure or high cholesterol.

Along with heart disease, having high blood pressure and high cholesterol levels can also put you at risk for a stroke. Strokes occur when blood, and therefore oxygen, cannot reach the brain. This can happen due to high cholesterol. When you have high cholesterol, the fatty deposits build up on your artery walls. If a piece of this plaque breaks off and travels to the heart, it causes a heart attack, and traveling to the brain causes a stroke.

Being overweight is also bad for women who wish to become pregnant. When you're overweight, the hormones in your body are changing, and if you don't get the right nutrients you may find that your body does not produce the right chemicals for the hormones needed to ovulate or carry a child. Even if you become pregnant, being overweight puts you at risk for a miscarriage or health problems with the baby.

Beyond the health world, being overweight can also affect your daily life. You may find it difficult to purchase clothing in your size or you may find that the clothing that does come in larger sizes is more expensive. This is simply due to the manufacturer need more material to make the same article of clothing. Problems extend beyond shopping when doing things like visiting theme parks, where you may not be able to ride all of the rides, or using public transportation, where you may feel crowded in seats made for smaller people. Losing weight, even if you are currently happy with your own weight, is always a healthy and smart option, until you reach a normal weight.

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Weight Loss

Weight Loss- How To

Factor In Food Labels

by Gen Wright

in Health

(submitted 2009-12-13)

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Information is an important part of any major effort, and that includes trying to lose weight. When we know exactly what's going into our bodies, we can make informed decisions about how to take control, rather than making hopeful guesses and blind leaps.

A key tool in gathering this information is the nutrition label found on the packaging of almost every piece of food we buy. This little label provides essential information summarized to help you maximize your weight-management efforts. Knowing how to read this label is a vital skill that should be part of every grocery shopping trip.

By simply taking a moment to factor in these nutritional facts, you gain concrete, reliable data that can take the guesswork out of your diet. Here, we give you the skinny on what to look for, so you can quickly get the info you need and get going.

Step One - Look at the Serving Size

This is the single most important piece of information on the Nutrition Facts label. All the other information on the list is based on a single serving size, so knowing this size is vital to understanding the rest of what we're reading.

Consider a chicken noodle soup can, for example. The label says that the soup has 890 mg of sodium, or 37% of the daily-recommended intake for a 2,000-calorie diet. This is not the total for the entire can, it is the total per serving. However, there are 2.5 servings in a single can. This means the can has 2225 mg of sodium, or 92.5% of the daily value. This is the difference between one can being a third of our daily allowance and nearly ALL of our daily allowance.

Step Two - Look at the Categories

There are a number of elements listed, always in a standard order, and again always broken down by serving size. Not every label has every item. Foods made from fruit typically don't list cholesterol, for example. As a rule of thumb, if the label doesn't list it, then that element isn't present (or at least not in a statistically significant amount). These sections typically have a hard number per servings, but also can include sub-sections explaining in more detail.

For example, the categories on our sample soup can include: * Calories: Our chicken noodle soup has 60 calories per serving, with 20 of them coming from fat. * Total Fat: This can has two grams of fat per serving, .5 of which are saturated fats. The can contains zero grams of the particularly troublesome transfats.

Step Three - Look at the Numbers

There are several important groups of numbers on every Nutrition Facts label. Each set of numbers has their own meaning, and can provide a great deal of information.

The first number to consider is typically labeled "%DV," which stands for percent of daily value. A serving of chicken noodle soup has 15mg of cholesterol, which is 5% of the daily-recommended value.

Notice that these percentages, however, are based on a 2000 calorie a day diet. Everyone's dietary needs are different, so the Nutrition Facts label has to shoot for an average. If you were an athlete training on a 2400 calorie a day diet, 5% of your daily cholesterol would be 18mg, not 15mg.

This means that while the percentages are a useful guideline, they can only serve as that. More important are the hard numbers of these ingredients, in grams and milligrams. Consult your dietician or nutritionist and establish what your target daily allowance of calories, fats, and the like will be, and then use that information to determine what your percentages are.

Step Four - Make the Info Count

Of course, we need more than a list of raw data when it comes to taking control of our eating habits. As mentioned above, remember that you need to speak with a professional and identify your specific dietary needs before you can truly take advantage of this information.

For example, a diabetic has different nutritional requirements than someone who is simply a few pounds overweight. For the diabetic, the carbohydrates section will probably be the most important, since it includes the sugar content of the food in question. For someone simply looking to lose a few pounds, knowing the calorie content is probably going to be the focus, so they can compare their exercise to their diet intake. Sodium will of course be relevant to those with high blood pressure, and so forth.

The important thing to remember is that this label is a tool for taking control, not a warning list to make you feel guilty about eating. Yes, our can of soup has a great deal of sodium in it, something that should give us pause. That doesn't mean we have to skip it, it simply means we need to consider reducing salt intake in our other foods for the rest of the day, or perhaps having only half the can at a time, with a piece of fruit as a side.

The Nutrition Facts label is a great opportunity for personal empowerment, because it gives us so much of the information we need, in one convenient place. For example, consider organizing your daily food journal in the same way a nutrition label is laid out. Take some time to examine the labels in your pantry, and find a way you can use this information to help you take control.

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Weight Loss

Teens Lose More Weight Using Healthy Strategies

Increasing exercise, water and fruit consumption leads to success, study finds.

FRIDAY, Dec. 4 (HealthDay News) -- Increased exercise, reduced soda consumption and self-weighing are among the most effective weight control strategies for adolescents, a new study shows.

Researchers surveyed 130 adolescents about their weight-control strategies and lifestyle habits. Sixty-two had succeeded in losing weight and 68 had not. The responses were grouped into four categories:

* Healthy weight control behaviors, which included eating fewer calories, increasing exercise, eating less high fat and junk food, drinking less soda, drinking more water, weighing oneself, eating more fruits and vegetables and doing different types of exercise.
* Unhealthy weight control behaviors, which included laxatives, vomiting, diuretics, smoking and fasting.
* Extreme dietary changes, which included use of liquid diet supplements, the Atkins diet, a structured diet, fasting and increasing protein consumption.
* Structured behaviors, which included eating a certain amount of calories, counting calories, recording food intake and working with a professional.

Overall, a higher percentage of participants who lost weight used six or more of the healthy weight control behaviors, compared to those who didn't lose weight. A minority of adolescents who lost weight reported using any of the structured weight control behaviors or extreme dietary changes.

"First of all, our findings provide a glimpse of optimism that adolescents can lose a significant amount of weight and maintain this weight loss," wrote Kerri Boutelle, of the departments of pediatrics and psychiatry at the University of California San Diego, and colleagues.

"Second, our findings suggest that there are no magical solutions, and that behaviors such as eating more fruits and vegetables and eating less fat and decreasing sedentary time seem to offer the most promise for success... Self-weighing may be a helpful monitoring tool for overweight adolescents; in the current study, the largest percentage of adolescents who lost weight reported weighing themselves on a weekly basis, while the largest percentage of adolescents who did not lose weight reported weighing themselves less than monthly. Lastly, unhealthy weight control behaviors were not associated with being in the group that lost weight. Adolescents would benefit from hearing this information from dietitians and other health care providers to prevent development of unhealthy weight control behaviors. Findings from the current study have the potential to guide both future research studies and clinical interventions on obesity in adolescents."

The study appears in the December issue of the Journal of the American Dietetic Association.

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Weight Loss

How To Acquire

The Best Weight Loss

Program?

by Mark Baybayan

in Health

(submitted 2009-11-21)

0

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With the advance of weight related problems, people are generally being exploited on the pretext of the best weight loss programs and are not even provided satisfactory programs but also pose a serious threat to the health of the consumer by giving them the impressions of risky avenues. Thus it is always advantageous to go for scientifically tested methods as opposed to the undeveloped, unproven and new methods.

Now trying to find the best weight loss program is not a piece of cake, everybody has different constraints and goals regarding their weight. Thus it is very important to look for a program that will allow you to be practical; this is the first and the most primary condition!

The internet today is filled up of nonsense and flimflam courses which lure you into unrealistic dreams, hence you must be entirely careful and must always go for courses that are regarded and have been tested.

Even the best weight loss programs require persistence; hence all those programs that guarantee you to drop your weight in two days are to be avoided. Always look for courses that are practical and offer you simple yet effective ways to reduce your flab, they must be bona fide and must have a reputation.

Now there are a large number of courses each aimed at varied ways of reducing weight like if a person wants to reduce thigh fat, he is not required to do push up...etc ,hence the selection of the right course is also a very important step in finding the best weight loss program for you. Now if you cannot do hard extensive exercises, you must go for a less demanding form, and that is weight loss by diet. Time is also a big concern for some and hence if diet can help you save time then you should give it preference over the hard scheduled physical exercise.

About the Author

For more information about The Best Weight Loss Program Click Here

Weight Loss

Top 4 Weight Loss Tips

by Gen Wright

in Health (submitted

2009-11-19)

1

vote

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Do you want to burn fat and lose weight permanently? Many people tend to go on a diet to lose weight. Their perception of diet means that they try to eat as little as possible. Unfortunately, the body needs a minimum amount of calories in order to stay healthy. So a starvation diet is never going to last long. Here are 4 tips that will help you keep fat off off your body forever.

Tip 1: Don't just exercise leisurely. Exercise intensely.

The magic word here is "intense". A stroll in the park is not considered proper exercise. It may help you unwind a little but when it comes to burning fat, a stroll is not going to help you much. Intense exercise means that you must get your heart rate as close to your MHR as possible. MHR stands for maximum heart rate. When you exercise at above 60% MHR, you are burning fat efficiently.

Tip 2: Consume more proteins to build muscle.

Muscles help to boost your metabolic rate. With a higher metabolism, you can burn more fat, even while you are at rest. The only way to boost your metabolism is to build more lean muscle mass. You do that by consuming more protein. Do a quick check on your daily diet. How much protein are you consuming per day? For every pound you weigh, you should be eating 1 gram of protein. So if you weigh 250 pounds, you should be consuming 250 grams of protein per day. You may be surprised to find that you are eating too little protein on a daily basis!

Tip 3: Eat smaller and more frequent meals each day.

Most people eat 3 meals a day. The amount of calories consumed is enough. However, the problem is that the proteins and nutrients are not evenly distributed throughout the day. In other words, the energy level tends to spike at certain times of the day (e.g. after a meal). Usually, before you take your next meal, you are already feeling hungry. When you feel hungry, you are sending instructions to your body to store fat. The body stores fat for the sake of survival. So never ever go hungry! To avoid going hungry, eat smaller meals, but eat more frequently each day. Instead of consuming just 3 meals a day, try eating 5 or 6 meals each day.

Tip 4: Once a week, allow yourself to eat anything you want.

If you are just beginning to lose weight, allow yourself to eat anything you want every 5 days. When you get fitter, change it to once every 7 days. You don't need to stay off cakes if you really like cakes. But make sure that you eat cakes only during your designated day!

About the Author

We provide Weight Loss Tips on our site regularly. Become a fan of our facebook page and share your fitness experience to others.

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Weight Loss

Clinically Proven Proactol:

Perfect Weight Loss Recipe!

by Neron Smith

in Health (submitted

2009-11-18)

0

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I have met many people who applaud the positive effects of diet pills but I have also met equal numbers of people who hate diet pills for their failure to bring good results. When I did study in detail, I found that people who have found positive effects have opted for the best diet pills and more than that they have coupled their diet pills regimen with apt diet and exercise regime. The failed cases have merely tried diet pills without any effort on their part to change their sedentary lifestyles.

Also the most difficult thing to do is to avoid the food stuffs that we like the most. Most of us feel bad when we deprive ourselves from our favorite food. Even it is bad as per the psychologists to deprive ourselves a lot. If it is true, what can be done to avoid these food cravings? To our rescue, we have the best diet pills available these days even in online weight loss stores. Purchasing these pills is easy too, as they are now available in online stores.

Here are some of the top positive points about Proactol, a best product:

1)Proactol is the diet pills that curbs excess hunger and food cravings. People on Proactol say that they do not get those drooling episodes even after looking at the favorite dishes, the reason lies in the false satiety the drug exerts on brain.

2)Proactol is a clinically proven diet pill that has given promising results in mild, moderate, and severe obesity.

3)The obese people have to have good metabolism in order to lessen weight and this enhanced metabolism is imparted with Proactol regimen.

4)Containing a patented fiber complex called NeOpuntia, Proactol is 100% natural plant extract, thus is safe to consume.

5)There are no artificial flavors, preservatives or any gluten used in its preparation.

6)Its rich antioxidant content helps one keep rejuvenated and non-fatigued whole day. The energizing effect of Proactol is unquestioned.

7)Proactol regime curbs the appetite to a good extent. Also, one starts feeling much on par with the surrounding despite severe work load. Well, with Proactol it is estimated that one can reduce the fat intake to more than 28% that made my metabolism boost up without any efforts.

Basically choosing the diet pills that will suit your purpose and also suit your regime is important. If you feel that excess appetite is the crux of all the worries in your weight loss regime, go for the diet pills like phentramin or Proactol so that your regime will get the most desired boost. Also pay attention to the ingredients of the diet pills that you may choose. As far as possible, go for natural ingredients to avoid any side effects and slow but steady reduction of weight. And the last but the most important thing is not to miss your apt diet and exercise regime. It is must to keep you fit and fine even after stopping the diet pill regime!

About the Author

Weight loss pills are available online. Select the best diet pills for you by checking the reviews and information at the website bestdietpills.com

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Weight Loss

3rd Secret to Dropping Fat

Quickly! by Dr Derek Alessi

in Health (submitted

2009-11-13)

0

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NEVER DIET AGAIN I think by now you are getting the sense that there is no quick fix, the diet industry is deceptive, and diets don’t work. This is not bad news. In fact, this is the best information you can have. During a consultation, I like to ask potential clients, “How would you feel if you never had to diet again?� Their overwhelming response is “Fantastic!� “It’s too good to be true!� “Like the Bills winning the Superbowl!� Well, in fact, this is the truth. You should indeed never diet again. If you are not increasing your metabolism through exercise, you will not lose fat. In the long run, dieting will slow your metabolism through the loss of lean muscle tissue and you will become fatter. Why would you ever want to become fatter? I believe that you don’t want to become fatter, but up until now, dieting was all you were exposed to. Now you know once and for all that exercise and balanced nutrition is the best and only way to ever achieve health, fitness, and fat reduction.

PLAN AND PREPARE I’ve developed a sample of your entire eating plan in the food section. But for now, I want you to become aware of two extremely important concepts that you’ll absolutely have to incorporate into your life if you want to lose fat, weight, and size. They are plan and prepare. Without these two concepts, you’re going to be flying by the seat of your pants and never make any real progress. Without planning and preparing, you will only have knowledge about nutrition that you won’t put into use. These two concepts are the glue that holds the entire nutrition component together. Plan Having a plan is having a strategy that helps you accomplish a goal. Without a plan, we would all be making things up as we go and never really know if it is helping us achieve our objectives or goals. You’ve already determined your goals are to lose fat, lose weight, and get into better shape. In order to accomplish your goals, it will take a combination of objectives that includes exercise to increase lean muscle tissue, which will in turn, increases your metabolism and eating supportive meals to nourish your body. The plan is to implement a workout and a nutrition routine. I’ll discuss the workout routine in detail in the workout section, but the guidelines are that you’re going to be exercising three days a week for between thirty and forty minutes with resistance training and three to five days a week for between twenty and thirty minutes with cardiovascular training. For nutrition, the routine will be that you’ll be eating four to five times a day, and each meal will be a combination of a lean protein source (chicken, fish, egg) a slow-releasing carbohydrate called SRC (brown rice, yams, oatmeal) and a green vegetable (green beans, leafy lettuce, spinach) and good fats (olive oil, flax oil, fish oil).

About the Author

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Weight Loss

Fat Loss Is Possible If You

Find A Proven Fat Loss

Program by Cynthia Barbour

in Health (submitted

2009-11-11)

0

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Losing abdominal fat has been on your mind maybe due to that fact that you can't fit your favorite pair of jeans, or you have the desire to be able to wear a bikini to the beach. Maybe you need to lose abdominal fat because you have a wedding coming up in a few months, or maybe a high school reunion.

Whatever event you want to lose the fat for you need not feel that your weight loss goal isn't unreachable. If you have an open mind and find the right proven fat loss program you can achieve the fat loss that you seek.

Don't let family members , close friends or associates discourage you. Sometimes they are the ones that will either try to get you to eat the wrong foods or drink, and they will try to sidetrack your efforts. They will even try to tell you that it will be to hard to even try. Sometimes this happens because of their own insecurities, or because they may need to lose weight and they want you to stay the way you are.

One rule of thumb to follow when you are starting any proven fat loss program is only eat when you are hungry, and try to eat smaller meals. Sometimes to often people become emotional eaters, they eat when they are unhappy, nervous, or depress.Don't allow emotions to screw up your mission. To many times that will cause you to gain more weight.

Finding a proven fat loss program is the best way to get started so you can have the help, and guidance to insure your weight loss success. By seeking out a proven fat loss program you will bypass making the mistake of starting a fat loss program that will not work.There is nothing so discouraging is to put the time in a weight loss program and not achieve any success at all.

Make it a rule once you find the right proven fat loss program that you stick to it and you continue to follow the plan and make it a part of your lifestyle. It is nothing like losing and then gaining it all back. If you follow that rule you will achieve your fat loss you, and beyond.

To find the right proven fat loss program get started by doing a Google search then make sure you do the research. By doing this you can begin your fat loss journey.

About the Author

The Best Way To Lose Abdominal And Body Fat

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Weight Loss

5 Efficient Tips to Get the

Best Weight Loss! by Andrew

Forster

in Health (submitted

2009-11-11)

0

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Here are the 5 most efficient ways to drop weight:

1. Reduce your caloric intake: Creating a calorie deficit is one of the most important ways to decrease your body fat. When you eat less you will begin to weigh less. The calories you should be limiting come from junk food like candy and gourmet coffee. Sugary drinks like cola and many juices just increase fat cells in our bodies

2. Do NOT skip breakfast: This is one of the most important meals of the day because it is when our bodies need the most energy to get up and stay awake. Breakfast should be your biggest meal to provide you the fuel to keep up at work until you go home.

3. Eat 5-6 mini meals throughout the day to avoid midday hunger and stave off cravings. These smaller meals will provide the calories you need constantly so your energy levels are higher and you feel less deprived waiting for lunch or dinnertime.

4. Increase your daily activity: Instead of driving to places close by, walk to them. If the store is two blocks away, you do not need to drive. Walk the dog everyday to burn more calories, take the stairs, park further away, and do chores around the house such as cleaning more often and gardening.

5. Drink water: Drinking water is the best way to hydrate your body without any calories and supply all of your internal body systems the hydration they need to work properly and keep you healthier. You need at least 8 glasses of water per day to stay properly hydrated. An adequate water supply in your body also keeps your metabolism strong to burn off fat.

A great program can get you started towards your goals. Check out this blog to read about a program designed to help you enjoy a healthier lifestyle. The Better Fitness Weight Loss Program consists of tools and information to educate you on nutrition and exercise. Read the blog to see if results based exercise program is right for you. You can find free information to help you implement these 5 ways to drop weight. http://betterfitnessreveiw.blogspot.com/

About the Author

Lose 30lb a month! Explore great tips to lose weight. The number 1 trick to weight loss! Eat the foods you love!

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Weight Loss

Top 4 Natural Fat Burner

Pills That Burn Belly Fat Fast

by Rick Porter

in Health (submitted

2009-11-09)

0

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There are literally tens of thousands of fat burner pills out on the marketplace today. Many of them are either dangerous or just don't work at all. So what's the magic bullet for fat loss today? Have you ever been caught disappointed by fat burner pills because they didn't live up to their hype? If you have ever been caught in the hype and bought these based on the emotions you felt when reading the ad then you aren't alone. The fat burning industry has become huge and with it there are more people than ever that would be glad to take your money.

What Should You Stay Away From?

Many of the choices out there are loaded with stimulants. They may contain high doses of caffeine, sulbutamine, Ephedra, and yohimbine. These ingredients do have an effect on fat loss but more on the short term and they will risk your health and make you feel not so good. Typically they will start off by suppressing your appetite which is why you lose weight in the beginning but this effect can be too strong and you won't eat enough. This will lead to a damaged metabolism and when you go off the pills and eat normal again you will gain the weight back twice as fast. These pills also increase blood pressure and can make you feel jittery from the high amounts of stimulants.

Fat Burners That Work for You

There are many different things that actually promote health and a healthy metabolism. To name a few fat burner pills that can assist in your goals I would recommend green tea, acetyl l-carnitine, alpha lipoic acid, and fish oil. You can probably find something with everything combined except for the fish oil. Fish oil comes in capsules and typically must be taken separately. Green tea is powerful antioxidant that is great for your health and increases metabolism. Alpha lipoic acid is another strong antioxidant and has a positive effect on blood sugar helping keep your blood sugar low so that you stay in more of a fat metabolization mode while acetyl l-carnitine actually transports fat to the mitochondria for energy. Fish oil binds to your cells that promote and turn on your fat burning genes and has an abundance of healthy advantages. This creates a true fat burning environment in your body without harsh chemicals or stimulants.

Taken together these fat burner pills can promote great health, a speedier metabolism, and watch fat burn off consistently. These supplements can be taken long term for health and fitness. Many versions of green tea contain caffeine so if you are sensitive to caffeine you can buy versions that are caffeine free but read the labels to find that specific type. My green tea contains just enough caffeine to help get me going in the morning and I can skip my morning cup of coffee.

Incorporating these fat burner pills into a health and fitness plan can safely assist you in your fat loss goals. Just remember that they can only assist you. It's still up to you to follow a healthy nutritional program and exercise plan.

About the Author

Get a FREE FAT LOSS WORKOUT with my favorite recipes for ripped abs by clicking here! If you want to know How To Get Ripped Abs check out the How to Get Ripped Abs Review. See the complete details of the system to get ultra lean or in phenomenal condition for the most intensive sports.

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Weight Loss

To Lose Weight Stop All

Dieting by Gen Wright

in Health (submitted

2009-11-09)

0

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The number of overweight people around the world continues to grow and it is now estimated that approximately two thirds of the population is overweight. We have been conditioned for so long that the only way to get body weight under control is to go on a diet. But it has now been well proven there are major flaws in this mindset.

One of the main flaws is the fact that if you cut your calories back even just a tiny weeny bit too far you will send your body into 'diet shock' which triggers a survival response. This tells your body to hang on to every gram of fat as it assumes a famine is approaching. And the trouble is you have absolutely no idea of where this set point lies and just how much food restriction will activate it. Any wonder 95% of all diets fail.

Trying to lose weight and get thinner through dieting is a bit like trying to budget your way to wealth. Just by cutting back on expenses does not create wealth. To create wealth more is needed; more value, more on offer or by producing more. It is the same with weight loss. Instead of eating less and less which does not work anyway consider taking some real action and doing more 'work'. Create more energy output.

Start to think of the opposite of dieting which means more food, more energy, more activity and more weight loss results. To do this you need to stop thinking of how much less food you need to eat each day to burn less, focus on burning more fuel (calories) each day instead.

When you can burn more fuel with a proper exercise program made up with mostly strength training you will lose all the body fat you want. And you will end up with a stronger, leaner, more energized healthier body as well which is a much better deal.

Instead of trying to get through the day eating as little as possible take that pointless wasted energy and worry about when you are going to fit your exercise session in. Take some more of it and worry about whether you have eaten enough high quality food over the day so you can put some 'effort' into that exercise session.

The changes you need to make to your slowed down feeble metabolism through food restriction are going to take some 'real' effort to put right. Otherwise you had better get used to being overweight as this is what you will have to live with.

Although you will need to make some major changes in the way you eat and how active you are the biggest change is what is going to have to happen between your ears, your mindset. This is the bit that controls and directs everything else and if this is not right, forget it.

But like anything worthwhile this is a journey that is made up of 100's of small steps and is never ever complete. Keep in mind that every workout, every small healthy meal eaten every 2-3 hours that contains a protein source is a firm step to getting you back into shape. Do it this way and this time it will be forever.

About the Author

My name is Carolyn Hansen, and my goal is to show you how to automate your weight loss by mastering your metabolism in as little as 30 days. I have been doing it for years, and you can do it too. Come find out how.

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Weight Loss

Five Sure-Fire Healthy

Strategies for Dieting and

Weight Loss by Anne

Reynolds

in Health (submitted

2009-11-08)

0

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It is good to know that more and more people are realizing the importance of staying at their normal weight. These people are aware of the health risks posed by being overweight. Losing weight will no doubt include changing your diet. Here are five easy healthy strategies for dieting and weight loss and how to implement them.

Strategy 1: Always eat your healthy breakfast. Never skip your breakfast is one of the healthy strategies for dieting and weight loss worth implementing. People on a diet usually commit this mistake. They skip breakfast thinking that it will make them lose weight. What these people do not know is that when you eat a healthy breakfast, it will help improve your metabolism that your body will burn calories and fat faster. Further, by eating healthy breakfast you provide your body with the much needed energy for the day.

Strategy 2: Develop the right mindset in dieting. Another element of healthy strategies for dieting and weight loss is to have right mindset for it. Usually, people on a diet do so to lose their weight to become slim and fit. They focus more on the physical aspect of losing weight. Instead of focusing on becoming slim, try to concentrate on losing weight to become healthy. When you know the risks that are at stake of being overweight and develop the right mindset, you will find it easy to lose weight.

Strategy #3: Healthy strategies for dieting and weight loss consist of eating healthy not eating thin. This is closely related to strategy 2. Most people on a diet deprive themselves of eating to rapidly lose weight. This is not the healthy way to weight loss. You should not allow your body to feel hunger. Instead, you should carefully choose the right food that goes into your body. A good standard is to follow your recommended energy and nutrient intake (RENI) and you’ll never go wrong.

Strategy 4: Regularly exercise for about 20-30 minutes a day. Most people who want to lose weight find it difficult to do so because they skip on one of the other factor that make up the powerful combination-exercise. They think that they will need some rigorous exercise program to be able to lose weight. In healthy strategies for dieting and weight loss, you don’t have to wear yourself out with these strenuous exercises. All you need is a good exercise done daily for a few minutes that make up for the powerful combination of diet + exercise.

Strategy 5: Healthy strategies for dieting and weight loss also deals with monitoring your diet plan and weight loss program. You have to keep track of your progress. There are several tools available for doing so. It can be as simple as a notebook or as complex as sophisticated computer programs. Use them to your advantage.

These are the easy but healthy strategies for dieting and weight loss that will help you get rid of your unwanted gain more permanently. What will you choose-rapid but temporary results, or steady and permanent results? Pick your choice.

About the Author

Copyright - 2009 - Anne Reynolds - DietersWeightLossGuide.com

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Weight Loss

Get Ready For The Big Event - Lose Pounds In A Week

by Marcilio David

in Health (submitted 2009-11-06)

0

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Do you want to lose pounds in a week? There are several fad diets that will allow you to take off 10 pounds in just 7 to 10 days. Be aware, however that this weight loss does not translate to a long-term slimmer you as much of what you lose is water weight. However, if you have a big event coming up shortly, you may just want to lose pounds in a week.

Michelle had known that her 10th high school reunion was coming up for months. She had promised herself that she would get back down to her high school weight. But, as a busy mom and part time office administrator, she never made it to the gym. With her reunion only 2 weeks away, she turned to the cabbage soup diet to lose pounds in a week.

The cabbage soup diet is a popular program where you eat as much of the special soup as you want for 7 days. Every day, you are given special foods that you can eat in addition to the soup. For instance, one day you get all the vegetables you want plus one large baked potato with butter. Another day, you can have up to 8 bananas and 8 glasses of skim milk.

The cabbage soup diet is an excellent way to lose pounds in a week, but it should not be used for more than 7 days as it is not nutritionally balanced. In addition, one of the reasons it works is because it is a very low calorie semi-fast. On average, people on the diet eat only 800 calories a day.

Tawnie's husband was coming home from Iraq after an 11 month deployment. During that time, she had often turned to food for comfort. She had put on about 15 pounds and didn't want Jim to come home to a "fat wife." Tawnie turned to the grapefruit diet to lose pounds in a week.

On the grapefruit diet, she ate a half grapefruit or 8 ounces of grapefruit juice at each meal. But, the other foods she ate had extremely limited carbs. For instance, breakfast consisted of two eggs and two bacon strips in addition to the grapefruit. Lunch was salad greens with unlimited meat and olive oil based salad dressing. Dinner was Meat or fish, and red or green leafy vegetables in addition to the salad. She had the grapefruit at lunch and dinner as well. Right before bedtime, she drank an 8 ounce glass of water.

Like the Cabbage Soup diet, the Grapefruit diet has very few calories. Most people eat about 1000 calories a day on the diet. There are no scientific studies that show that Grapefruit has any "magical" effect on weight loss or fat burning. But this low calorie low carb diet works for many, including Tawnie.

Tawnie was so excited to be able to meet Jim at the tarmac a slimmer person as a result of her effort to lose pounds in a week.

About the Author

Marcilio David is a cardiologist and internet entrepreneur, he is the creator of The Smart Weight Loss Guide, where you can get a lot of diet tips. Come and get a FREE Diet ebook at http://diet.seuamigodopeito.com

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Weight Loss

10 Steps to Choosing a Weight Loss Program
By Deven Jerry

Finding a weight loss program that works might seem like an uphill task, you may have tried a few and given up on your quest to lose weight. Contrary to skeptics, weight programs in conjunction with exercise are effective ways to lose weight. But before embarking on weight journey, it is wise to explore the available weight programs and find one that you will understand and enjoy.

10 steps to a weight loss program

The following steps have been compiled to help you find the right weight loss program:

(a) Visit your doctor or dietician - a medical professional will be able to assess your health and advise you on choosing the right weight program.

(b) Amount of weight - determine how much weight you want to lose before you start any program. Your doctor or dietician can help assess the amount of weight required.

(c) Make sure it is safe - a healthy weight program should include healthy eating plans. It should include all the essential nutrients and vitamins for a healthy lifestyle.

(d) Is it easy to follow? - there is no point choosing a dietary plan you do not understand. Make sure you know how the process works and how it will benefit your body.

(e) Does it fit your lifestyle? - weight loss programs are not meant to alter our lives altogether. For the plan to be effective, ensure you can adapt to it and fit it into your daily routine.

(f) Cost of the program - do not embark on a weight program you cannot afford. Find out how much you need to budget monthly for the program before you buy it.

(g) Check out reviews - find people who have used the weight loss program you intend to purchase and ask if it worked for them. You might learn a few tricks which can accelerate the weight process.

(h) Slow and steady - select a weight program which allows you to go at a steady pace towards your goal. Experts advise a weight of one to two pounds a week rather than a drastic short term program.

(i) Cultural needs - the program should take into consideration your cultural culinary needs. If it doesn't, it might be possible to adapt it to suit your diet, ask the provider.

(j) Compare - compare weight loss programs and choose one that you can work with. There are websites that provide information on effective weight programs; the research is worth it for better results.

Weight loss is more than a short term program, it is a lifestyle. It is important to find a program you enjoy and without impossible eating plans. With the right weight loss program coupled with your willingness and support from others, you will be on your way to your desired weight in no time.

If you are tired of weight loss programs with no results, then you need to visit weightlossbookthatworks.com. There you will find comprehensive information on the best weight loss programs on the market. The website provides researched, tested and validated fat loss programs to help you reach your desired weight.

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