Successful Weight Loss Program.
Usually we think of eating a healthy diet, exercising regular and nutritional vitamin supplements as the key components of a healthy weight loss program. They are pivotal. But your weight loss program will not be successful if you ignore these other 4 steps.
#1 Drink Plenty of Water.
Our bodies have more water in them than anything else. As a mater of fact we are majority water, even down to the cellular level. Not only are we made of water, we must have water to function properly. This is especially true for our digestive system. Our digestive system separates the nutrients from the toxic waste. If we do not eliminate waste it builds up in our bodies.
Your body knows how important water is. If you do not get enough it will store it like a camel does. Hence water weight is built up. Conversely, the more water you drink, the more your body uses. This is not just an issue of weight gain or loss. It is more an issue of health and your body functioning properly and avoiding disease.
Another reason to drink plenty of water is that water increases your metabolism and helps you burn fat. Lack of water slows down your metabolism, just like lack of food does. Your body conserves water when you are near dehydration a slows you down.
Finally, when you exercise you burn and sweat water. The water needs to be replenished for your body to recover and your muscles to grow back as they are torn down by your workout. For this reason you must drink more water when you exercise.
Drink eight 8 ounce glasses of water a day or more. More when you exercise.
#2 Get Plenty of Fresh Air and Sunshine.
Put together as one point because they can be accomplished simultaneously. Fresh air equates to oxygen. Again on a cellular level. Our bodies operate properly with adequate oxygen. Not enough oxygen we die. Without adequate oxygen our cells do not work properly. Not enough oxygen our immune system ceases to function properly. Not enough oxygen we can not burn fat and fat is the retained in our bodies. Not enough oxygen, our metabolism slows down. Just like a lack of water and a lack of food. Slow metabolism equal less energy. Less energy equal weight gain.
We need sunshine for additional purposes. Sunshine helps our body naturally produce Vitamin D. Vitamin D is essential for the proper functioning of all of our cells. Vitamin D might be the most important factor in our immune system. Therefore a lack of sunshine hinders our bodies from working at its optimum level which effects our digestive system, our metabolism, our energy and our weight. Really this is the same story, just a different element.
Have you ever wondered why the majority of our best athletes are from the sunshine states. Think about it.
#3 Avoid Stress.
Stress unites our mind with our bodies. When we think something is wrong it is. This isn't only about having a positive mental attitude. That helps. Due to being stressed or worrying, our bodies releases hormones. These hormones cause a number of problems including weight gain. The hormones actually cause an increase of free radicals which cause an increase of abnormal cells which our immune system begins to fight. The stress and worry effectively makes us sick. Let alone causing us to eat wrong, further damaging our bodies.
#4 Sleep.
Rest and sleep is our bodies opportunity to renew, refresh, repair and rejuvenate. The most important aspect or factor to healing is sleep. We need to heal everyday. Without enough sleep your body will not function properly. That takes us back to our metabolism and our immune system. Sleep is really the fountain of youth, along with water, oxygen, sunshine, a healthy diet, regular physical exercise and nutritional vitamin supplements. All these elements make up a healthy weight loss program. When we get adequate sleep, sunshine, fresh air, water, exercise, healthy food and vitamins while avoiding stress; our bodies will then naturally lose weight and maintain weight. Your healthy weight loss program will be successful.
Showing posts with label Weight loss. Show all posts
Showing posts with label Weight loss. Show all posts
Sunday
Facts about Fat
There is more to fat, of course, than love handles. More than a belly that sit-ups can't tame. Yet, hard as it is to imagine when our mirror zeroes in on our dimpled thighs, we need some fat. Fat is good. Fat kept our ancestors alive, and it keeps our bodies functioning.
Here are 10 facts that will help you understand fat better.
We need some dietary fat. It helps satisfy us when we eat and is important for basic body metabolism and disease prevention, says Julie Bender, a registered and licensed dietitian at Baylor University Medical Center at Dallas.
Some cells are designated "fat cells." If you overeat consistently, fat cells expand. When they reach a certain point, they recruit other cells that aren't designed to hold fat. Thus, fat spills over into parts of the body such as the heart, liver and pancreas. That's when disease occurs.
Fat-free or reduced-fat may not be best. Take peanut butter, for instance. It's an excellent source of healthy fat. When you buy reduced-fat peanut butter, fat often is replaced with sugar or other unhealthy fillers. When choosing salad dressings made with healthy oils such as olive or canola, full-fat is fine, Bender says. Just use them sparingly; calories count, and most salad dressings have lots.
The good news: 10 percent of our fat cells die every year. And the bad? They're replaced by new fat cells. Such is the word from Swedish researchers as reported earlier this year in The New York Times. The cycle of dying and regenerating is based on fat cells we have accumulated through puberty. After that, Bender says, the number remains the same. That makes it especially important to keep our children's diets healthy; what they eat affects their predisposition to disease later in life, she says. Infants and babies, however, need fat to grow. Check with your pediatrician to know how much and what kind.
Here's a fat primer. Our bodies need 20 percent to 30 percent of daily calories to come from fat. The key is what kind of fat. Unsaturated fats -- healthier option: Olive and canola oils, olives, nuts, avocados, salmon, tuna, sardines, some shellfish. A caveat: "Healthy fats are great to choose, but you need to do so in moderation," she says. "Many people think because they're healthy, they can have unlimited amounts." Big N-O.
Saturated fats -- limit. Tropical oils such as coconut and palm oil; high-fat dairy products; fatty meats. Keep these to less than 20 grams per day. For perspective, an 8-ounce, prime-rib portion has 32 grams of saturated fat.
Trans fats -- avoid: Man-made hydrogenated oils. Many restaurants no longer use them. But that's not permission to order extra french fries, Bender says.
Paying attention to labels can help make you healthy. When label-reading, keep saturated fat at 2 grams or less per serving. To determine calories from fat, multiply the number of fat grams listed by 9.
Cardio, resistance training, fat taming. "When you start doing cardio, your body releases hormones and enzymes to send fat to the bloodstream to be used as energy," says Kirk Burgess, senior physical director over health, wellness and aquatics for YMCA of Metropolitan Dallas. "People who come in and do 5 or 10 minutes of cardio aren't burning fat; they're burning simple sugars. Your body may not get into the fat-burning system for 25 minutes." Additionally, studies show that the more toned your muscles, the better you can control your weight. That's because the more muscle weight you have, the more calories you burn.
Liposuction is not a cure for obesity. Enough said.
Fat doesn't make us fat. "The bottom line is, when we take in too many calories, whether they're fat or carbohydrates protein, we will gain weight," Bender says.
Belly fat: Not pretty, not good for you, not easy to lose. Belly fat, especially in women, isn't just uncomfortable and unsightly, it's also unhealthy. It has been linked to higher risk of diabetes, stroke and heart disease. Its secretions narrow blood vessels and promote inflammation, according to the journal Neurology. Additionally, a recent study reported in Weekly Women's Health links abdominal fat on people in their 40s with dementia in their 70s. For women, a belly-button circumference of 35 inches or more means you have an unhealthy concentration of belly fat. For men, that number is 40 inches.
Here are 10 facts that will help you understand fat better.
We need some dietary fat. It helps satisfy us when we eat and is important for basic body metabolism and disease prevention, says Julie Bender, a registered and licensed dietitian at Baylor University Medical Center at Dallas.
Some cells are designated "fat cells." If you overeat consistently, fat cells expand. When they reach a certain point, they recruit other cells that aren't designed to hold fat. Thus, fat spills over into parts of the body such as the heart, liver and pancreas. That's when disease occurs.
Fat-free or reduced-fat may not be best. Take peanut butter, for instance. It's an excellent source of healthy fat. When you buy reduced-fat peanut butter, fat often is replaced with sugar or other unhealthy fillers. When choosing salad dressings made with healthy oils such as olive or canola, full-fat is fine, Bender says. Just use them sparingly; calories count, and most salad dressings have lots.
The good news: 10 percent of our fat cells die every year. And the bad? They're replaced by new fat cells. Such is the word from Swedish researchers as reported earlier this year in The New York Times. The cycle of dying and regenerating is based on fat cells we have accumulated through puberty. After that, Bender says, the number remains the same. That makes it especially important to keep our children's diets healthy; what they eat affects their predisposition to disease later in life, she says. Infants and babies, however, need fat to grow. Check with your pediatrician to know how much and what kind.
Here's a fat primer. Our bodies need 20 percent to 30 percent of daily calories to come from fat. The key is what kind of fat. Unsaturated fats -- healthier option: Olive and canola oils, olives, nuts, avocados, salmon, tuna, sardines, some shellfish. A caveat: "Healthy fats are great to choose, but you need to do so in moderation," she says. "Many people think because they're healthy, they can have unlimited amounts." Big N-O.
Saturated fats -- limit. Tropical oils such as coconut and palm oil; high-fat dairy products; fatty meats. Keep these to less than 20 grams per day. For perspective, an 8-ounce, prime-rib portion has 32 grams of saturated fat.
Trans fats -- avoid: Man-made hydrogenated oils. Many restaurants no longer use them. But that's not permission to order extra french fries, Bender says.
Paying attention to labels can help make you healthy. When label-reading, keep saturated fat at 2 grams or less per serving. To determine calories from fat, multiply the number of fat grams listed by 9.
Cardio, resistance training, fat taming. "When you start doing cardio, your body releases hormones and enzymes to send fat to the bloodstream to be used as energy," says Kirk Burgess, senior physical director over health, wellness and aquatics for YMCA of Metropolitan Dallas. "People who come in and do 5 or 10 minutes of cardio aren't burning fat; they're burning simple sugars. Your body may not get into the fat-burning system for 25 minutes." Additionally, studies show that the more toned your muscles, the better you can control your weight. That's because the more muscle weight you have, the more calories you burn.
Liposuction is not a cure for obesity. Enough said.
Fat doesn't make us fat. "The bottom line is, when we take in too many calories, whether they're fat or carbohydrates protein, we will gain weight," Bender says.
Belly fat: Not pretty, not good for you, not easy to lose. Belly fat, especially in women, isn't just uncomfortable and unsightly, it's also unhealthy. It has been linked to higher risk of diabetes, stroke and heart disease. Its secretions narrow blood vessels and promote inflammation, according to the journal Neurology. Additionally, a recent study reported in Weekly Women's Health links abdominal fat on people in their 40s with dementia in their 70s. For women, a belly-button circumference of 35 inches or more means you have an unhealthy concentration of belly fat. For men, that number is 40 inches.
Foods that Build Lean Muscle
- Sunflower Seeds
These tiny, nutty gems pack a wallop of flavor and are a high source of protein. Pack a Zip-Loc® bag and munch while at work or sprinkle a handful on snacks (like yogurt) or even in cereal. I mix them in oatmeal and even sprinkle some on my tuna sandwiches. - Tuna
Hi in omega-3 fatty acids, tuna is one of the healthiest fish you can eat. I buy the Sunkist® in the pouch variety. Those seem to be less “fishy” and are more practical for when you are in a rush or on-the-go. Tuna is also high in protein and is a good post-workout snack. Make a salad with yogurt instead of mayo. - Grapefruit
Because of its high water content, grapefruits are a good pre-breakfast meal as well as an ideal mid-afternoon snack. They are low in calories, sodium and some studies even suggest that they contain fat burning enzymes. I buy the large, pink variety, slice in half, twice, and even eat the seeds. - Black Beans
This type of bean is high in dietary fiber and when combined with other good carbs (brown rice), they make an excellent source of a fat-free, high-protein meal. Black beans may also reduce cholesterol. - Olive Oil
Besides being delicious, olive oil can save your life. It contains potent plant antioxidants which protect against cell damage (cancer) and monosaturated fat which helps stop the breakdown of muscle tissue. Olive oil has also been known to be good for the skin. I use it in everything; sandwiches, steamed veggies and salads. Take care though, olive oil is perishable so don’t store opened bottles forever. Buy the first cold pressed variety. - Lean Roast Beef
Don’t be put off by the rich, red color of the slices, it indicates the care in which this delicious deli cut snack was prepared. It is high in protein and makes for a perfect pre-workout snack. The London Port Boar’s Head variety is by far the tastiest. Buy a quarter pound, otherwise it tends to dry-out in the refrigerator, taking on an unappetizing, gray color. - Broccoli
High in vitamin C and fiber, broccoli is my favorite vegetable for keeping fit and staying healthy. Best to steam lightly (around eight minutes) to retain the crunchy texture. Sprinkle a dash of salt and drizzle with olive oil. I eat broccoli with steamed sweet potatoes. The rich, green color is a kind compliment to the bright orange of the sweet potatoes and your muscles will thank you. - Eggs
Everyone knows eggs are a rich source of protein. I eat six egg whites two times a week. Don’t freak if a yolk slips in the mix, egg yolks are high in vitamin D which maintain healthy muscle tissue. If you're pressed for time (who isn't?), boil four, rinse under cold water (for easy peeling) and chill (in the fridge). - Coffee
Studies suggest that caffeine improves endurance as it eases pain — so you can train longer. Try a shot before working out. Incidentally, coffee is my guilty pleasure. I drink mine black with a sprinkle of cinnamon, and have tried mixing it with hemp milk, although the thickness of the hemp seems to avoid maintaining a creamy base. Coffee also puts me in a good mood. - Yogurt
More and more studies are suggesting that a daily consumption of low-fat yogurt may help to burn fat and contribute to steady weight loss. Yogurt is also high in protein. I like Voskos® brand. It contains a whopping 24g of protein and is high in potassium, which helps elevate our mood. If you are lactose intolerent, you can eat Voskos yogurt as it is made with active and live bacterial cultures, which convert lactose to lactic acid, making it easily digestible.
Bust the weight loss myths
From myriad dieting plans suggested by family and friends or the Internet to heavy duty gymming sessions, you have done it all, but they have been off no use? Getting that hot body to die for is still a distant dream for you? Well, no wonders that you are still falling prey to common weight-loss myths.
We bring experts to debunk some of the most common myths related to weight-loss:
Myth 1: Starving is the key to losing weight
Myth buster: If you think that crash dieting will help you cut the flab, you must hear this. “When you starve, the body gets into a mode so that when it starts eating the muscles instead of fat leaving you undernourished and week,” explains Ritu Seth, author, The Art of Staying Young.
“Starving doesn’t work for more than a week as after that body picks up the biological response and soon your metabolism goes down and hunger increases,” says dietician Dr. Shikha Sharma.
Tip Time: Don’t starve and keep your body well fed all the time. Rather than stuffing yourself with three bulky meals or starving to the max, opt for six small meals spread across the day.
Myth 2: All carbs are bad
Myth buster: Here’s an eye opener for those who have been surviving on a
carb-free diet and still failing to find any hope on the weighing scale. “All carbohydrates are not bad. In fact one must have some amount of carbohydrates because good carbohydrates slow down the digestion process keeping you feeling full for a longer time. Whereas, a carb-free diet or a diet with a bad-carb digests fast making you feel hungry and crave again for food. Slow-digestion is very important to lose weight, as it slows down the release of Insulin and it is then that Glucagon burns the fat from the body,” explains Ritu.
Tip Time: Bread is a form of bad carbohydrate, as it digests fast, while cauliflower is tagged as a good carbohydrate. Also, a chapati, decently oiled with olive oil is better than a thin oil-free chapati as the former will take time for digestion.
Myth 3: It’s the calories that count
Myth buster: “I always thought that counting calories was the only way to get a ten-on-ten figure. But, to my surprise I didn’t lose much despite getting mad taking care of every calorie that I consumed,” relates Parul Mehta, a Delhi-based advertising professional. Dietician Dr. Shikha Sharma explains, “It’s the kind food of food one eats that matters more than the calorie count, when it comes to losing weight. There are chances that you are eating food that packs fewer calories, but is metabolically more fattening.”
Tip Time: Fruit juices come to fore as the best weight loss food for those looking out for consuming less calories, but they can never let you lose weight. So opt for fresh fruits instead.
Myth 4: Skipping lunch will keep me light
Myth buster: You are not doing any good to your weight loss regiment by skipping meals. “An acidic body compensates for a skipped meal by getting bloated. And also, once you take the next meal, the body gets into the compensatory mode and you over eat, explains Shikha.
Tip Time: "Eat food that’s compatible to your metabolism. To know that one can either take expert advice or and easy way out is to maintain a food journal, where you pen down everything that you eat together with recording your weight and measurements. And soon you’ll know how your body reacts to different foods,” shares Shikha.
Myth 5: You need to sweat when exercising
Myth buster: Here’s a revelation for all those who think only sweating leads to weight loss. “Sweating has no relationship to weight loss when exercising. Perspiration while exercising occurs to cool down the body that gets heated up. Also, everyone has a unique sweating pattern,” says fitness expert Kiran Swahney.
Myth 6: Cut fatty food to cut fat
Myth buster: Most of the dieters perceive that to ward off body fat, it’s necessary to cut down on fat content from their diet, which is a myth. “Our body requires a decent amount of fat for maintaining a healthy state. Cutting the fat altogether can lead to hormonal imbalance and diseases there after. So choosing the right amount of natural fat is the key to weight loss,” suggests Shikha.
Tip Time: Ritu gives some options of the right kind of fat to help you lose weight and stay young. “Avocado oil, olive oil, walnut oil and mustard oil are some of the fat options that reduce the speed of digestion, thereby adding to your weight loss efforts.”
Myth 7: Drinking water is the key to weight loss
Myth buster: “As suggested by a weight loss center, I started drinking hot water post every-meal. But it did no good to me,” shares Anamika Goswami, a Delhi-based teacher. “One must understand that water is one component of an over all weight loss program. Banking only on water doesn’t help,” informs Shikha.
Tip Time: One must drink plenty of water as most of the body-functions work with that medium. “But don’t think more water will flush out the fat, though it will definitely do away with the toxins accumulated in your body,” explains Ritu.
Myth 8: Battle ends with losing weight.
Myth buster: "The real battle starts once you have lost the desired amount of weight and need to keep it off forever," says Dr. Shikha adding, “People have unique and negative food behaviours that prevent them from maintaining their weight.”
Tip time: It’s important to understand the reason behind your weight gain and target it. Know your food compatibility. Remember that weight gain is far more than the mathematics of calories in and calories out.
We bring experts to debunk some of the most common myths related to weight-loss:
Myth 1: Starving is the key to losing weight
Myth buster: If you think that crash dieting will help you cut the flab, you must hear this. “When you starve, the body gets into a mode so that when it starts eating the muscles instead of fat leaving you undernourished and week,” explains Ritu Seth, author, The Art of Staying Young.
“Starving doesn’t work for more than a week as after that body picks up the biological response and soon your metabolism goes down and hunger increases,” says dietician Dr. Shikha Sharma.
Tip Time: Don’t starve and keep your body well fed all the time. Rather than stuffing yourself with three bulky meals or starving to the max, opt for six small meals spread across the day.
Myth 2: All carbs are bad
Myth buster: Here’s an eye opener for those who have been surviving on a
carb-free diet and still failing to find any hope on the weighing scale. “All carbohydrates are not bad. In fact one must have some amount of carbohydrates because good carbohydrates slow down the digestion process keeping you feeling full for a longer time. Whereas, a carb-free diet or a diet with a bad-carb digests fast making you feel hungry and crave again for food. Slow-digestion is very important to lose weight, as it slows down the release of Insulin and it is then that Glucagon burns the fat from the body,” explains Ritu.
Tip Time: Bread is a form of bad carbohydrate, as it digests fast, while cauliflower is tagged as a good carbohydrate. Also, a chapati, decently oiled with olive oil is better than a thin oil-free chapati as the former will take time for digestion.
Myth 3: It’s the calories that count
Myth buster: “I always thought that counting calories was the only way to get a ten-on-ten figure. But, to my surprise I didn’t lose much despite getting mad taking care of every calorie that I consumed,” relates Parul Mehta, a Delhi-based advertising professional. Dietician Dr. Shikha Sharma explains, “It’s the kind food of food one eats that matters more than the calorie count, when it comes to losing weight. There are chances that you are eating food that packs fewer calories, but is metabolically more fattening.”
Tip Time: Fruit juices come to fore as the best weight loss food for those looking out for consuming less calories, but they can never let you lose weight. So opt for fresh fruits instead.
Myth 4: Skipping lunch will keep me light
Myth buster: You are not doing any good to your weight loss regiment by skipping meals. “An acidic body compensates for a skipped meal by getting bloated. And also, once you take the next meal, the body gets into the compensatory mode and you over eat, explains Shikha.
Tip Time: "Eat food that’s compatible to your metabolism. To know that one can either take expert advice or and easy way out is to maintain a food journal, where you pen down everything that you eat together with recording your weight and measurements. And soon you’ll know how your body reacts to different foods,” shares Shikha.
Myth 5: You need to sweat when exercising
Myth buster: Here’s a revelation for all those who think only sweating leads to weight loss. “Sweating has no relationship to weight loss when exercising. Perspiration while exercising occurs to cool down the body that gets heated up. Also, everyone has a unique sweating pattern,” says fitness expert Kiran Swahney.
Myth 6: Cut fatty food to cut fat
Myth buster: Most of the dieters perceive that to ward off body fat, it’s necessary to cut down on fat content from their diet, which is a myth. “Our body requires a decent amount of fat for maintaining a healthy state. Cutting the fat altogether can lead to hormonal imbalance and diseases there after. So choosing the right amount of natural fat is the key to weight loss,” suggests Shikha.
Tip Time: Ritu gives some options of the right kind of fat to help you lose weight and stay young. “Avocado oil, olive oil, walnut oil and mustard oil are some of the fat options that reduce the speed of digestion, thereby adding to your weight loss efforts.”
Myth 7: Drinking water is the key to weight loss
Myth buster: “As suggested by a weight loss center, I started drinking hot water post every-meal. But it did no good to me,” shares Anamika Goswami, a Delhi-based teacher. “One must understand that water is one component of an over all weight loss program. Banking only on water doesn’t help,” informs Shikha.
Tip Time: One must drink plenty of water as most of the body-functions work with that medium. “But don’t think more water will flush out the fat, though it will definitely do away with the toxins accumulated in your body,” explains Ritu.
Myth 8: Battle ends with losing weight.
Myth buster: "The real battle starts once you have lost the desired amount of weight and need to keep it off forever," says Dr. Shikha adding, “People have unique and negative food behaviours that prevent them from maintaining their weight.”
Tip time: It’s important to understand the reason behind your weight gain and target it. Know your food compatibility. Remember that weight gain is far more than the mathematics of calories in and calories out.
5 little tips for big weight loss
You know that saying: "It's the thought that counts?" In weight loss it's all about your actions. Little things can add up to big weight gain. But, on the other hand, little things can add up to big weight loss. You may think that a few extra bites won't hurt, or if you just nibble while making dinner you won't eat as much at the table, but who are we kidding? It's never just a few bites. And those few bites have a lot of calories you don't need.
Little tip number one:
Train yourself to not eat until the food is on the table. It may take a week or so of cooking dinner to stop the nibble habit, and we all slip up every now and then, but in the long run you're going to help yourself. Nibbling does very little to help your hunger to go away.
Think about it: when you sit down to dinner at a restaurant and you're starving does your hunger go away after the first few mouthfuls? No. Why? Because it takes time for your stomach to get the message that you've started eating. Drink water or milk instead of nibbling. You're body gets that message faster. When all else fails chew a strong flavored gum or suck on a strong mint. The taste won't mix with whatever you're tempted to nibble on.
Little tip number two:
Eat at the table with no distractions. When you're eating in front of the TV or with a good book in your lap you distract yourself from the food. You're body goes on autopilot and you're more likely to keep eating after you're full. This doesn't mean you have to eat in seclusion, good conversation stimulates your mind, but doesn't distract you like TV or reading. Allowing yourself to concentrate on what you're eating makes you less likely to over eat. You'll notice you're full sooner.
Little tip number three:
Eating at your desk, or the computer, or on the couch to multitask works against you in the long run. You trick your brain into associating those places with food instead of work or relaxation. Later on when you go to just watch TV your body thinks that it should be eating and tells you you're hungry when you're really not. Take time out of your day, even if it's just five or ten minutes to eat at a table.
Little tip number four:
Eat. It sounds obvious, but many people think not eating is the same as eating less. Skipping a meal to save calories does not save you calories. When you skip lunch you're more likely to overeat at dinner. Chances are when you overeat at dinner you'll end up eating more calories than you would have if you had eaten a sensible lunch. Also, when you deprive your body of food it goes into survival mode and hordes all the calories it can so you can go longer on what you've already eaten. Then, when you do eat you're body stores that food as fat because it assumes it may not eat again for a while. It doesn't take much to convince your body you're starving and it does take awhile to prove that you will be eating regularly. The best move is just to eat.
Little tip number five:
Keep moving. By taking the stairs instead of the elevator, parking two more rows away from the door, and taking the long way to the copy room you burn more calories doing what you're already doing. Fidget at your desk, find reasons to stand (you burn more calories standing than sitting) while you work, or take a lap around the office every hour or so to keep yourself going.
These five small things can do a lot for you in the long run. Every little bit helps when you do the right thing. Remember its the action that counts!
Little tip number one:
Train yourself to not eat until the food is on the table. It may take a week or so of cooking dinner to stop the nibble habit, and we all slip up every now and then, but in the long run you're going to help yourself. Nibbling does very little to help your hunger to go away.
Think about it: when you sit down to dinner at a restaurant and you're starving does your hunger go away after the first few mouthfuls? No. Why? Because it takes time for your stomach to get the message that you've started eating. Drink water or milk instead of nibbling. You're body gets that message faster. When all else fails chew a strong flavored gum or suck on a strong mint. The taste won't mix with whatever you're tempted to nibble on.
Little tip number two:
Eat at the table with no distractions. When you're eating in front of the TV or with a good book in your lap you distract yourself from the food. You're body goes on autopilot and you're more likely to keep eating after you're full. This doesn't mean you have to eat in seclusion, good conversation stimulates your mind, but doesn't distract you like TV or reading. Allowing yourself to concentrate on what you're eating makes you less likely to over eat. You'll notice you're full sooner.
Little tip number three:
Eating at your desk, or the computer, or on the couch to multitask works against you in the long run. You trick your brain into associating those places with food instead of work or relaxation. Later on when you go to just watch TV your body thinks that it should be eating and tells you you're hungry when you're really not. Take time out of your day, even if it's just five or ten minutes to eat at a table.
Little tip number four:
Eat. It sounds obvious, but many people think not eating is the same as eating less. Skipping a meal to save calories does not save you calories. When you skip lunch you're more likely to overeat at dinner. Chances are when you overeat at dinner you'll end up eating more calories than you would have if you had eaten a sensible lunch. Also, when you deprive your body of food it goes into survival mode and hordes all the calories it can so you can go longer on what you've already eaten. Then, when you do eat you're body stores that food as fat because it assumes it may not eat again for a while. It doesn't take much to convince your body you're starving and it does take awhile to prove that you will be eating regularly. The best move is just to eat.
Little tip number five:
Keep moving. By taking the stairs instead of the elevator, parking two more rows away from the door, and taking the long way to the copy room you burn more calories doing what you're already doing. Fidget at your desk, find reasons to stand (you burn more calories standing than sitting) while you work, or take a lap around the office every hour or so to keep yourself going.
These five small things can do a lot for you in the long run. Every little bit helps when you do the right thing. Remember its the action that counts!
Quick tips for weight loss: beyond calories and exercise
If you're eating a healthy diet and exercising, how else can you support your weight loss goals? While we all should know by now that we have to cut calories and eat nutrient dense foods while moving more, there are other basic healthy behaviors that help achieve weight loss. Portion control, stress relief, and rest are essential components.
Portion control? Another factor in our diets, portion size has ballooned in the western world. We have no idea how much we're really eating. A lot of people view measuring and weight portions as a problem behavior. Learning how much I ate helped me lose 15 pounds.
Easy ways to control portion size without measuring include using smaller bowls and plates and not going back for seconds. Remember that a serving of meat, fish, or poultry is about the size of a deck of cards. A bread serving is about the size of a hockey puck (Flyers fans know that, right?). A cup of fruits or veggies is the size of your fist (yes, there are apples in the store that equal four servings!). A rounded handful is a serving of pasta.
Most Americans do not get enough rest. We're tired and sluggish. This affects our moods and our can induce hunger, which leads us to overeat. Get in bed earlier and get an average of eight hours of sleep each night. With time, you may find yourself waking without an alarm. Need more proof? Many people with sleep apnea cannot lose weight because they never achieve REM sleep and never are fully rested.
Proper rest also reduces stress. People often eat to relieve stress. Exercise reduces stress levels and helps us deal better with stressful situations. Taking time for yourself can help lower your stress levels. If you're happier you will be a better at nearly everything and you will be happier if you achieve your weight loss goals.
Adding these simple habits to your lifestyle will help you achieve your weight goals and will bring you greater health and fitness. A healthy diet and exercise destroys stress so we don't eat in response to difficult situations and feelings. Eating appropriate amounts of healthy foods means fewer calories to burn. Being well rested gives us physical and mental strength in our daily lives and makes us more confident.
10 basic weight loss principles of individuals who successfully lost weight and kept it off.
1) They consume an abundance of fruits & veggies – these foods are low in calories but high in nutrients.
2) They fill up on fiber – fiber contains few if any calories and adds bulk to food so it assists in creating a feeling of fullness on less calories.
3) They consume a low-fat diet – individuals tend to overeat when presented with higher fat foods. Try to keep the fat percentage of your total food intake below 25%.
4) They are selective in their proteins eating only low-fat proteins such as nonfat dairy, egg whites, fish, lean meats, legumes, & seeds. These high quality proteins increase satiety level & alertness over carbohydrates.
5) They drink lots of fluids – when the body is craving water those signals might be misinterpreted as hunger.
6) They watch portion distortion – eating establishments serve serving sizes that are 2-8 times more than serving sizes compared to 25years ago. This has influenced serving sizes of what individuals prepare at home. When dining out individuals who are successful at their weight loss efforts take ½ of their entrée home and watch portion sizes when preparing home cooked meals.
7) They never skip breakfast – consuming breakfast jumpstarts one’s metabolism whereas skipping breakfast has the reverse effect and slows down one’s metabolism. In fact, 78% of individuals who have successfully lost weight and kept it off eat breakfast every day.
8) They feel all foods are fair game when eaten in moderation!
9) Many of those successful dieters food journal their food intake – food journaling is the first thing many nutritionists and personal trainers recommend when meeting with a client for the first time and many believe food journaling is the single most important tool to losing weight. It helps you discover food habits you may not have realized you have.
10) They exercise, exercise, exercise – watching what you eat without exercising is like going to school but not doing your homework – you must do both to get the best results.
Weight loss basics: Principles for healthy weight management
Tired of fad diets that shed the pounds quickly but leave you feeling deprived? Ready to lose weight the safe and healthy way? Get off to a great start with these basic principles for healthy weight management.
♦ Decrease your calorie intake: Losing weight may seem complicated, but it really comes down down to this: take in fewer calories than your body burns every day. So to lose weight, we must create a negative calorie balance, or calorie deficit. In other words, the amount of calories we consume from food and beverages must be less than the amount of calories we use to exercise and to function in everyday life. Although you can obtain a calorie deficit by increasing your activity, most attain it by altering what they eat. For optimal results, eating fewer calories in combination with increasing activity can make a big difference in both weight loss and weight maintenance.
As a reference, 3500 calories equals one pound. So if you reduce your calorie intake by 500 calories or create a 500 calorie deficit per day for one week, you should lose one pound. The American Dietetic Association (ADA) recommends losing no more than 1 to 2 pounds per week to ensure that any weight lost is not lean body mass but fat mass.
♦ Monitor your portions/servings: Confused about what an adequate portion of food is? It's not surprising given the "super-sized" menus available in many fast-food restaurants. When we are served larger portions, we tend to eat more. Studies have shown that people consume 30% more food when offered a larger portion, even though they were just as satisfied with a smaller portion. Check out the U.S. Department of Agriculture's Food Pyramid Guide for more details on recommended servings.
♦ Keep a food journal: More than enough research has shown that those who monitor their food intake are more successful with lifestyle change. Keeping a record of the foods you eat can help make you aware of your calorie consumption so you can reduce it; many find it helpful to record the amount of calories that they consume in the first few weeks of a weight loss program. If your budget will not allow for the assistance of a registered dietitian, then a great online resource is MyDailyPlate.com.
♦ Focus on body composition: A typical bathroom scale is not the best way to measure weight loss; it merely indicates the number of pounds, which does not clarify what those pounds are: fat or muscle. Furthermore, a scale often shows mere shifts in water retention, which are temporary and do not reflect changes in one's amount of body fat. The best way to get an accurate picture is to measure your body fat percentage. One of the more popular methods to measure body fat is with skin calipers, a method considered easy and accurate when performed correctly. Ask a personal trainer at your gym or other reputable fitness professional to assist you.
Realistic vs. Idealistic Weight Loss!
Losing weight is the number "1" health & fitness topic, and now that spring is in the air (I think it is), many of us will be even more anxious to diet. But keeping with our March theme of "Eat Right", I propose that we shift our focus instead to lifestyle eating. I think that this includes setting a weight loss goal (both an end goal and a weekly goal), an important part of getting started and to achieving success. Isn't this what most of us want? So let's look at goal setting and a concept I call "realistic vs. idealistic weight loss". What's the difference?
Many of us (myself included) want to lose weight fast (overnight sound good?), have an ideal weight in mind, and expect to keep it off once we've reached it. Most of us also have a particular number on the scale we want to reach, with a number of pounds we think is reasonable to lose each week ( I do too!).
But are these numbers, which we have in our heads reasonable, and what are we basing them on? I'm not sure where I got my numbers from, but I've done some re-thinking about them, and maybe we all could use to rethink them. After all, trying to reach an unrealistic weight might led to frustration just like trying to reach for the moon. So, here are a few questions we can ask ourselves when we make decisions about our weight and our weight loss goals.
Are we being realistic or idealistic?
What would I like to weigh? This would be our ideal weight. Have I ever weighed this? This is an important question to ask ourselves. This question is important because if the number we have in mind was our lowest weight say, when we were 18 and very active, we may need to ask ourselves if we are being "realistic". Would I be able to maintain this weight now without practically starving? Ah, another important question.
What weight would I be satisfied with if my ideal is too low? This is a weight that's not our ideal, but it would satisfy us; be within a healthy weight range and would be more reasonable given our current lifestyle. I like to compare my clients' goals to the BMI chart for the healthiest weight ranges for their height. Here's one more way to go green, BMI green that is (The BMI chart is colored coded with green as the healthy weight ranges. Take a guess the color for unhealthiest?) Scroll down for a link to a BMI chart.
How long did it take for me to gain my weight? Another question that ties in to this is, how fast do I expect to lose real fat, not just water and certainly not muscle weight (let's keep in mind that 1 pound is a deficit of 3500 calories!)? I like to suggest to my clients that we learn to maintain as we lose. This means we will experience a slower weight loss each week as we personally find a way of eating as a lifestyle, which becomes a habit.
How long can I follow my diet and eating plan? This question ties in to our above question because most importantly, to keep our weight off, we need to go beyond going on the latest diet. I suggest that we ask ourselves, "can I see myself eating this way for the long haul 80% of the time to maintain" (20% or less is for the so called unhealthy foods)?
These are some questions I think that are worth asking ourselves if we plan to start a diet this spring. Deciding on a "realistic goal vs. an idealistic" one, might lead us to more success, short term and long term. What do you think?
Many of us (myself included) want to lose weight fast (overnight sound good?), have an ideal weight in mind, and expect to keep it off once we've reached it. Most of us also have a particular number on the scale we want to reach, with a number of pounds we think is reasonable to lose each week ( I do too!).
But are these numbers, which we have in our heads reasonable, and what are we basing them on? I'm not sure where I got my numbers from, but I've done some re-thinking about them, and maybe we all could use to rethink them. After all, trying to reach an unrealistic weight might led to frustration just like trying to reach for the moon. So, here are a few questions we can ask ourselves when we make decisions about our weight and our weight loss goals.
Are we being realistic or idealistic?
What would I like to weigh? This would be our ideal weight. Have I ever weighed this? This is an important question to ask ourselves. This question is important because if the number we have in mind was our lowest weight say, when we were 18 and very active, we may need to ask ourselves if we are being "realistic". Would I be able to maintain this weight now without practically starving? Ah, another important question.
What weight would I be satisfied with if my ideal is too low? This is a weight that's not our ideal, but it would satisfy us; be within a healthy weight range and would be more reasonable given our current lifestyle. I like to compare my clients' goals to the BMI chart for the healthiest weight ranges for their height. Here's one more way to go green, BMI green that is (The BMI chart is colored coded with green as the healthy weight ranges. Take a guess the color for unhealthiest?) Scroll down for a link to a BMI chart.
How long did it take for me to gain my weight? Another question that ties in to this is, how fast do I expect to lose real fat, not just water and certainly not muscle weight (let's keep in mind that 1 pound is a deficit of 3500 calories!)? I like to suggest to my clients that we learn to maintain as we lose. This means we will experience a slower weight loss each week as we personally find a way of eating as a lifestyle, which becomes a habit.
How long can I follow my diet and eating plan? This question ties in to our above question because most importantly, to keep our weight off, we need to go beyond going on the latest diet. I suggest that we ask ourselves, "can I see myself eating this way for the long haul 80% of the time to maintain" (20% or less is for the so called unhealthy foods)?
These are some questions I think that are worth asking ourselves if we plan to start a diet this spring. Deciding on a "realistic goal vs. an idealistic" one, might lead us to more success, short term and long term. What do you think?
FDA warns consumers about weight loss products
The Food and Drug Administration has issued a new alert about weight loss products tainted by potentially dangerous ingredients.
Many of the products claim to be "natural" or "herbal" but include drugs, sometimes in much higher dosages than are recommended.
“These tainted weight loss products pose a great risk to public health because they contain undeclared ingredients and, in some cases, contain prescription drugs in amounts that greatly exceed their maximum recommended dosages,” said Janet Woodcock, M.D., director, Center for Drug Evaluation and Research, FDA.
Drugs found include sibutramine (a controlled substance), phenytoin (an anti-seizure medication), phenolphthalein (a solution used in chemical experiments and a suspected cancer causing agent), and bumetanie (a diuretic), the FDA said. Another drugrimonabant, hasn't been approved for use in the U.S. and has been associated with the increased risk of depression and suicidal thoughts.
Altogether, the FDA has found 72 tainted weight loss products since it first brought the issue to public attention in December. Obviously, it's not a good idea to take any product that appears on the list, which appears below.
| Fatloss Slimming | 2 Day Diet | 3x Slimming Power |
| Japan Lingzhi 24 Hours Diet | 5x Imelda Perfect Slimming | 3 Day Diet |
| 7 Day Herbal Slim | 8 Factor Diet | 7 Diet Day/Night Formula |
| 999 Fitness Essence | Extrim Plus | GMP |
| Imelda Perfect Slim | Lida DaiDaihua | Miaozi Slim Capsules |
| Perfect Slim | Perfect Slim 5x | Phyto Shape |
| ProSlim Plus | Royal Slimming Formula | Slim 3 in 1 |
| Slim Express 360 | Slimtech | Somotrim |
| Superslim | TripleSlim | Zhen de Shou |
| Venom Hyperdrive 3.0 | Starcaps | Slim Waistline |
| Slim Waist Formula | Slim Up | Sliminate |
| Slim Fast | 2x Powerful Slimming | Slim Express 4 in 1 |
| Reduce Weihgt | Super Fat Burner | Super Slimming |
| Sana Plus | Trim 2 Plus | Powerful Slim |
| Waist Strength Formula | Slimming Formula | Perfect Slim Up |
| Slim Burn | Slim 3 in 1 Slim Formula | Slim 3 in 1 M18 Royal Diet |
| Slim 3 in 1 Extra Slim Waist Formula | Slim 3 in 1 Extra Slim Formula | Natural Model |
| 2 Day Diet Slim Advance | Miaozi MeiMiaoQianZiJiaoNang | Meizitang |
| Meili | JM Fat Reducer | Imelda Fat Reducer |
| 7 Days Diet | Extrim Plus 24 Hour Reburn | Fasting Diet |
| Cosmo Slim | Body Slimming | Body Shaping |
| Body Creator | BioEmagrecin | 3 Days Fit |
| 21 Double Slim | Eight Factor Diet | 7 Diet |
Monday
Mental strategies for weight loss success
Successful people turn dreams into goals. They stop dreaming about what they would like to do, and start on how to get it done. And this takes determination, discipline, patience and perseverance.
These are five practical, mental strategies for achieving your goals when it comes to losing weight (and by "weight" I don't always mean "fat loss." Weight is just as applicable to "baggage"). It really is about betterment.
1. HAVE A PLAN: Set specific dates and numbers. How much weight? What is your target date? Set timelines. Assign responsibility. Reward yourself. Some examples are:
* Eat vegetables with every meal,
* Lose 20 pounds by June,
* Limit dairy consumption
* Exercise every day for at least 20 minutes.
2. BE FLEXIBLE: Expect that you will deviate from your diet every now and then. Circumstances occasionally temporarily prevents us from sticking to our plans. As long as we do not give up, we will succeed. So, allow yourself a cheat day. Men’s Health Abs Diet grants Sunday as a cheat day. Remember, “you don’t want to stand rigid like a tall oak that cracks and collapses in the storm. Instead, you want to be flexible, like a reed that bends with the storm and survives” -- Deepak Chopra.
3. WRITE IT DOWN: Time slips by so quickly these days. With the daily hustle of deadlines and mandatory “to dos” our goals might become vaguely esoteric. Writing down our intentions, will make our plans permanent. Refer to this guide, your to do for you every morning and every night. Check off your accomplishments. Then reward yourself... again.
4. KEEP IT SAFE: Share your goals with like minded people. Misery loves company and those loved ones that are dieting and exercising with determination, will happily offer their support. Remember, this is for you, your goal, no one else’s. Keep it to yourself, for now.
5. GET REST: Eight hours of sleep, at least. Our body needs rest, especially if you are changing a routine, this can be stressful and your body needs to recuperate. Diets can cause havoc on our sensibilities, but they do work. Don’t allow yourself to become irritable due to lack of rest. If you need to catch up on zzz's, take a nap.
When it comes to achieving your goals, you should know your intention. Yes, to lose weight, but why? What are your reasons? Is it to no longer be seen as “invisible?” As ironic as that is, this truly unconscious desire, this reasoning will not make you happy. By applying your intuitive response, -- your instinctive response -- as a guide, your intention will easily and effortlessly become a reality.
These are five practical, mental strategies for achieving your goals when it comes to losing weight (and by "weight" I don't always mean "fat loss." Weight is just as applicable to "baggage"). It really is about betterment.
1. HAVE A PLAN: Set specific dates and numbers. How much weight? What is your target date? Set timelines. Assign responsibility. Reward yourself. Some examples are:
* Eat vegetables with every meal,
* Lose 20 pounds by June,
* Limit dairy consumption
* Exercise every day for at least 20 minutes.
2. BE FLEXIBLE: Expect that you will deviate from your diet every now and then. Circumstances occasionally temporarily prevents us from sticking to our plans. As long as we do not give up, we will succeed. So, allow yourself a cheat day. Men’s Health Abs Diet grants Sunday as a cheat day. Remember, “you don’t want to stand rigid like a tall oak that cracks and collapses in the storm. Instead, you want to be flexible, like a reed that bends with the storm and survives” -- Deepak Chopra.
3. WRITE IT DOWN: Time slips by so quickly these days. With the daily hustle of deadlines and mandatory “to dos” our goals might become vaguely esoteric. Writing down our intentions, will make our plans permanent. Refer to this guide, your to do for you every morning and every night. Check off your accomplishments. Then reward yourself... again.
4. KEEP IT SAFE: Share your goals with like minded people. Misery loves company and those loved ones that are dieting and exercising with determination, will happily offer their support. Remember, this is for you, your goal, no one else’s. Keep it to yourself, for now.
5. GET REST: Eight hours of sleep, at least. Our body needs rest, especially if you are changing a routine, this can be stressful and your body needs to recuperate. Diets can cause havoc on our sensibilities, but they do work. Don’t allow yourself to become irritable due to lack of rest. If you need to catch up on zzz's, take a nap.
When it comes to achieving your goals, you should know your intention. Yes, to lose weight, but why? What are your reasons? Is it to no longer be seen as “invisible?” As ironic as that is, this truly unconscious desire, this reasoning will not make you happy. By applying your intuitive response, -- your instinctive response -- as a guide, your intention will easily and effortlessly become a reality.
Sunday
Teen tips for healthy eating
GETTING an adolescent to do something they don¿t want to is a challenge. But letting them off the hook when it comes to a healthy diet has serious consequences for their weight.
Open a window on a sunny afternoon, and what do you hear? Birds singing? Traffic noise? The laughter of children?
Odds are that these days you’ll hear the birds and the traffic, but sadly, the sound of children will often be missing.
Thanks to the trend towards a more sedentary lifestyle, Australian kids are spending more time indoors, and becoming less active than they used to be.
Add to that a growing demand for energy-dense junk foods, and it’s hardly surprising that they are growing fatter than ever before.
Teenage diets in particular are very different from those of a generation ago, with convenience foods, takeaways and eating away from home now a common part of today’s lifestyle.
This change has caused many parents to worry about whether their teenager is eating properly, and they’re right to be concerned.
In recent years, levels of childhood obesity have increased at alarming rates in many countries, including the United States, United Kingdom and Australia. According to the government’s Healthy Weight 2008 report, levels of obesity in Australian kids tripled between 1985 and 1995.
Today, there are an estimated 1.5 million Australians under the age of 18 who are overweight or obese.
Many factors have an influence on teen weight, as growing up leads to constant change.
For one, adolescent bodies grow faster than at any other time, except for during the first year of life.
And changes in hormones cause growth spurts and initiate physical changes such as breasts and menstruation in girls, and facial hair in boys.
Risk factors
Teens also develop their own personalities, tastes and ideas as they discover more about who they are, and fit into their environment.
Some begin to express their independence by giving up family food habits and developing their own, and personal appearance takes on new meaning at this stage of life, with weight and body shape becoming a priority for many.
The consequences of being an overweight teen are many, and include low self-esteem, depression as a result of teasing, and a greatly increased risk of becoming an overweight adult.
Add to that the medical dangers, and you end up with a melting pot of potential problems.
Dr Gary Deed, president of Diabetes Australia, says that research shows that regular exercise and a healthy diet in early life reduce the risk of obesity and high blood pressure, both of which, if left unchecked, can lead to lifestyle diseases such as heart disease and type 2 diabetes.
“Research also suggests that the development of risk factors for heart disease, type 2 diabetes and a range of cancers begins in childhood and continues through adolescence and into adulthood,” Dr Deed says.
There are other good reasons to eat well in your teens. When it comes to bone health, it is especially important to nurture them as much as possible from an early age, according to Diabetes Australia.
“Throughout the teenage years, the skeleton is still growing and hopefully strengthening.
By ensuring your teen has the right amount of nutrients in their daily diet, and helping them to build stronger bones during adolescence, you’re helping to protect them from the effects of ageing, such as bone loss and osteoporosis, which can have a devastating effect in later life,” Dr Deed says.
Trying to convince a teen to give pizza a miss in favour of a chicken salad isn’t always easy, so what can parents do?
Julie Gilbert, a Queensland-based accredited practising dietitian and a mother of teens, says that the best approach to teenage weight issues is a positive one.
“There should be no nagging, no forbidden foods and no criticism,” she advises. “Understanding, love and support go a long way towards helping teens cope with weight issues.”
All in the family
Gilbert also says that encouraging the whole family to adopt a healthy lifestyle and be physically active will make it easier.
“Try to limit television viewing and computer games, and keep sweet or high-fat foods for occasional snacks.”
Damien Kelly, body+soul’s fitness expert, agrees that getting your kids off the couch and moving is a vital part of keeping teen weight in check.
“At certain pivotal ages, such as the teen years, exercise plays an even more important role,” he explains.
“If you can build a habit for regular activity in your teenage years, chances are the habit will stick with you for life.”
But he warns that this isn’t always easy. “Teens start to have many of the time and work pressures (school and first jobs) that many adults face,” Kelly says.
“This means that regular activity is hard work and no longer something that just falls into your lap.
“The statistics in this area are quite conclusive. If a girl is not active in her teens, there is only a 10 per cent chance she’ll be active in later life.”
Kelly says that, ultimately, for most teens being a healthy weight is a choice they have to make
“Getting all your lifestyle factors in check is a must,” he says. “You don’t have to be a saint; just do the right thing most of the time.”
Five ways to get your teen moving
• Where practical, get your teen to walk or cycle to school, or to their friend’s house, rather than driving them by car. Also encourage incidental activity such as walking the dog.
• Encourage your teen to participate in team sports and activities at school.
• If your teen enjoys surfing, skateboarding or biking, encourage them to make it a part of their daily routine.
• Encourage your teen to arrange sports activities on weekends, such as touch rugby or beach cricket.
• Get your teen to set themselves an activity challenge, such as training for a fun run or an ocean swim, or involve the whole family. The key is to be non-competitive and enjoy training with a purpose.
Dietitians Association of Australia’s eight top tips to help your teen make healthier food choices
1 Encourage teens to eat breakfast, as it improves alertness, concentration and mental performance, and helps with schoolwork and sport.
2 Involve teens in shopping for, and preparing, healthy food to increase their interest in following a healthy diet.
3 Turn off the TV and talk as a family during dinner. Studies show that in families where meals are eaten at the dinner table, children eat more nutritious meals and a greater variety of foods.
4 Set a good example, as teens pick up on your habits.
5 Keep healthy snack foods in the kitchen, such as fresh or canned fruit, small packets of dried fruit and nuts, packets of air-popped popcorn, cheese slices and tubs of yoghurt.
6 Buy smaller serves of high-kilojoule, high-fat “treats” such as biscuits, lollies, chocolate and takeaway foods, and have them in the house less often.
7 Swap soft drinks, cordials and juice for diet versions, and encourage teens to drink water and reduced-fat milk.
8 Encourage a higher consumption of fruit and vegetables. Make smoothies using fruit, reduced-fat milk and yoghurt, and serve chopped fresh vegetables with a low-fat dip as a healthy snack.
Five key nutrients for teens
• Calcium Important for bone density, especially in girls.
Best sources milk, yoghurt, cheese, broccoli and fish with edible bones, such as salmon.
• Iron Important for preventing iron-deficiency anaemia.
Best sources lean red meat, poultry, fish, dark green, leafy vegetables and wholegrain cereals.
• Omega-3 Fats Promote healthy brain development.
Best sources fish and seafood, nuts, seeds and oils, including canola.
• Zinc Important for growth, development and immunity.
Best sources lean meat, seafood, eggs, dairy foods, wholegrain breads and cereals, legumes and nuts.
• B-Group Vitamins Help to release energy from food.
Best sources fruit, vegetables, wholegrain breads and cereals.
Open a window on a sunny afternoon, and what do you hear? Birds singing? Traffic noise? The laughter of children?
Odds are that these days you’ll hear the birds and the traffic, but sadly, the sound of children will often be missing.
Thanks to the trend towards a more sedentary lifestyle, Australian kids are spending more time indoors, and becoming less active than they used to be.
Add to that a growing demand for energy-dense junk foods, and it’s hardly surprising that they are growing fatter than ever before.
Teenage diets in particular are very different from those of a generation ago, with convenience foods, takeaways and eating away from home now a common part of today’s lifestyle.
This change has caused many parents to worry about whether their teenager is eating properly, and they’re right to be concerned.
In recent years, levels of childhood obesity have increased at alarming rates in many countries, including the United States, United Kingdom and Australia. According to the government’s Healthy Weight 2008 report, levels of obesity in Australian kids tripled between 1985 and 1995.
Today, there are an estimated 1.5 million Australians under the age of 18 who are overweight or obese.
Many factors have an influence on teen weight, as growing up leads to constant change.
For one, adolescent bodies grow faster than at any other time, except for during the first year of life.
And changes in hormones cause growth spurts and initiate physical changes such as breasts and menstruation in girls, and facial hair in boys.
Risk factors
Teens also develop their own personalities, tastes and ideas as they discover more about who they are, and fit into their environment.
Some begin to express their independence by giving up family food habits and developing their own, and personal appearance takes on new meaning at this stage of life, with weight and body shape becoming a priority for many.
The consequences of being an overweight teen are many, and include low self-esteem, depression as a result of teasing, and a greatly increased risk of becoming an overweight adult.
Add to that the medical dangers, and you end up with a melting pot of potential problems.
Dr Gary Deed, president of Diabetes Australia, says that research shows that regular exercise and a healthy diet in early life reduce the risk of obesity and high blood pressure, both of which, if left unchecked, can lead to lifestyle diseases such as heart disease and type 2 diabetes.
“Research also suggests that the development of risk factors for heart disease, type 2 diabetes and a range of cancers begins in childhood and continues through adolescence and into adulthood,” Dr Deed says.
There are other good reasons to eat well in your teens. When it comes to bone health, it is especially important to nurture them as much as possible from an early age, according to Diabetes Australia.
“Throughout the teenage years, the skeleton is still growing and hopefully strengthening.
By ensuring your teen has the right amount of nutrients in their daily diet, and helping them to build stronger bones during adolescence, you’re helping to protect them from the effects of ageing, such as bone loss and osteoporosis, which can have a devastating effect in later life,” Dr Deed says.
Trying to convince a teen to give pizza a miss in favour of a chicken salad isn’t always easy, so what can parents do?
Julie Gilbert, a Queensland-based accredited practising dietitian and a mother of teens, says that the best approach to teenage weight issues is a positive one.
“There should be no nagging, no forbidden foods and no criticism,” she advises. “Understanding, love and support go a long way towards helping teens cope with weight issues.”
All in the family
Gilbert also says that encouraging the whole family to adopt a healthy lifestyle and be physically active will make it easier.
“Try to limit television viewing and computer games, and keep sweet or high-fat foods for occasional snacks.”
Damien Kelly, body+soul’s fitness expert, agrees that getting your kids off the couch and moving is a vital part of keeping teen weight in check.
“At certain pivotal ages, such as the teen years, exercise plays an even more important role,” he explains.
“If you can build a habit for regular activity in your teenage years, chances are the habit will stick with you for life.”
But he warns that this isn’t always easy. “Teens start to have many of the time and work pressures (school and first jobs) that many adults face,” Kelly says.
“This means that regular activity is hard work and no longer something that just falls into your lap.
“The statistics in this area are quite conclusive. If a girl is not active in her teens, there is only a 10 per cent chance she’ll be active in later life.”
Kelly says that, ultimately, for most teens being a healthy weight is a choice they have to make
“Getting all your lifestyle factors in check is a must,” he says. “You don’t have to be a saint; just do the right thing most of the time.”
Five ways to get your teen moving
• Where practical, get your teen to walk or cycle to school, or to their friend’s house, rather than driving them by car. Also encourage incidental activity such as walking the dog.
• Encourage your teen to participate in team sports and activities at school.
• If your teen enjoys surfing, skateboarding or biking, encourage them to make it a part of their daily routine.
• Encourage your teen to arrange sports activities on weekends, such as touch rugby or beach cricket.
• Get your teen to set themselves an activity challenge, such as training for a fun run or an ocean swim, or involve the whole family. The key is to be non-competitive and enjoy training with a purpose.
Dietitians Association of Australia’s eight top tips to help your teen make healthier food choices
1 Encourage teens to eat breakfast, as it improves alertness, concentration and mental performance, and helps with schoolwork and sport.
2 Involve teens in shopping for, and preparing, healthy food to increase their interest in following a healthy diet.
3 Turn off the TV and talk as a family during dinner. Studies show that in families where meals are eaten at the dinner table, children eat more nutritious meals and a greater variety of foods.
4 Set a good example, as teens pick up on your habits.
5 Keep healthy snack foods in the kitchen, such as fresh or canned fruit, small packets of dried fruit and nuts, packets of air-popped popcorn, cheese slices and tubs of yoghurt.
6 Buy smaller serves of high-kilojoule, high-fat “treats” such as biscuits, lollies, chocolate and takeaway foods, and have them in the house less often.
7 Swap soft drinks, cordials and juice for diet versions, and encourage teens to drink water and reduced-fat milk.
8 Encourage a higher consumption of fruit and vegetables. Make smoothies using fruit, reduced-fat milk and yoghurt, and serve chopped fresh vegetables with a low-fat dip as a healthy snack.
Five key nutrients for teens
• Calcium Important for bone density, especially in girls.
Best sources milk, yoghurt, cheese, broccoli and fish with edible bones, such as salmon.
• Iron Important for preventing iron-deficiency anaemia.
Best sources lean red meat, poultry, fish, dark green, leafy vegetables and wholegrain cereals.
• Omega-3 Fats Promote healthy brain development.
Best sources fish and seafood, nuts, seeds and oils, including canola.
• Zinc Important for growth, development and immunity.
Best sources lean meat, seafood, eggs, dairy foods, wholegrain breads and cereals, legumes and nuts.
• B-Group Vitamins Help to release energy from food.
Best sources fruit, vegetables, wholegrain breads and cereals.
Losing weight takes commitment
Healthy weight week is next Monday through Jan. 30 and is an observance of maintaining a healthy lifestyle regardless of weight.
The popularity of weight loss as a New Year’s resolution comes as no surprise, with more than 60 percent of the American population overweight or obese, but with so many people resolving to lose weight, why do they end up making the same resolution year after year?
Commitment, a clear purpose and accountability are lacking in many resolutions leading to abandonment by the end of January. Are Andrews members ready to change to a healthy lifestyle? If the answer is yes, commit to it!
First, develop a clear purpose, in writing, of goals to achieve, and be realistic with these goals. Commit to use tried and true methods to improve habits and break the old lifestyle.
Quick fix diets don’t work, and when they do result in weight loss, it usually doesn’t last. If a weight loss plan seems too good to be true, it usually is.
Second, avoid the ‘‘all or nothing” mentality. For example, if exercise has been lacking for the past few months, then the determination to work out every day may be overwhelming, leading to the workout becoming a chore, or even leading to injury. Likewise, excess holiday eating may leave one wanting to fully overhaul eating habits. These types of resolutions start full throttle and trickle to a slow demise by trying to accomplish too much at once.
Hold a level of accountablity by setting concrete, achievable goals and timelines.
It’s important to commit to change, determine the needed motivation for the changes being made so when it gets tough, it’s easy to remember why there was a need for change in the first place.
Another helpful tip is to make a list of potential barriers and ways to overcome those barriers and look for assistance in the right places. Advice from the medical field is useful, as well as the Internet, books and even friends and colleagues. However, it’s important to know how to identify unhealthy advice and to realize what works for one may not work for everyone. Have a plan to overcome setbacks and understand that they will happen. Be prepared for these things when embarking on a weightloss challenge to ensure readiness when faced with a barrier or setback. Have a reward system in place when short term goals are achieved. It’s better not to reward with food but perhaps with a new DVD, a new outfit or a trip.
Finally, be realistic with how much weightloss to expect in a given amount of time. Quick weight loss is almost a sure recipe for weight regain, since the methods used typically aren’t sustainable over time. A healthy rate of weight loss is an average of one to two pounds per week. More than that and it’s difficult for a body to adjust to the changes. Consider the lowest adult weight: how old they were at that time? What was going on in their life? Do current circumstances provide the time and support needed to achieve that weight, or would something moderate be more realistic?
Striving to obtain a healthy weight is a commendable lifestyle change, and a body mass index chart can help evaluate a persons weight status. If frustration sets in by the amount of weight needed to lose and reach a BMI less than 25, take heart in knowing that it’s more than just what the scale says. It’s possible to maintain a low health risk profile with a BMI in the lower end of the overweight category (25-27.5). Maintain an appropriate waist circumference (less than 35” females, 40” males), engage in regular exercise, eat a healthful diet and abstain from tobacco use. Engaging in these behaviors at any weight will help improve current health risks. Remember, staying healthy and feeling good is part of enjoying a good quality of life!
The Andrews base community has several resources available to assist in achieving your goals:
1. Weight Management and Fitness Fundamentals Classes at the Health and Wellness Center
2. Portion of the Pounds Program at Malcolm Grow Medical Center
3. Healthy Weighs with Health Net, a free self-paced online program
4. Individual nutritional counseling with Registered Dietitians
5. Group fitness classes at the base Fitness Center
The popularity of weight loss as a New Year’s resolution comes as no surprise, with more than 60 percent of the American population overweight or obese, but with so many people resolving to lose weight, why do they end up making the same resolution year after year?
Commitment, a clear purpose and accountability are lacking in many resolutions leading to abandonment by the end of January. Are Andrews members ready to change to a healthy lifestyle? If the answer is yes, commit to it!
First, develop a clear purpose, in writing, of goals to achieve, and be realistic with these goals. Commit to use tried and true methods to improve habits and break the old lifestyle.
Quick fix diets don’t work, and when they do result in weight loss, it usually doesn’t last. If a weight loss plan seems too good to be true, it usually is.
Second, avoid the ‘‘all or nothing” mentality. For example, if exercise has been lacking for the past few months, then the determination to work out every day may be overwhelming, leading to the workout becoming a chore, or even leading to injury. Likewise, excess holiday eating may leave one wanting to fully overhaul eating habits. These types of resolutions start full throttle and trickle to a slow demise by trying to accomplish too much at once.
Hold a level of accountablity by setting concrete, achievable goals and timelines.
It’s important to commit to change, determine the needed motivation for the changes being made so when it gets tough, it’s easy to remember why there was a need for change in the first place.
Another helpful tip is to make a list of potential barriers and ways to overcome those barriers and look for assistance in the right places. Advice from the medical field is useful, as well as the Internet, books and even friends and colleagues. However, it’s important to know how to identify unhealthy advice and to realize what works for one may not work for everyone. Have a plan to overcome setbacks and understand that they will happen. Be prepared for these things when embarking on a weightloss challenge to ensure readiness when faced with a barrier or setback. Have a reward system in place when short term goals are achieved. It’s better not to reward with food but perhaps with a new DVD, a new outfit or a trip.
Finally, be realistic with how much weightloss to expect in a given amount of time. Quick weight loss is almost a sure recipe for weight regain, since the methods used typically aren’t sustainable over time. A healthy rate of weight loss is an average of one to two pounds per week. More than that and it’s difficult for a body to adjust to the changes. Consider the lowest adult weight: how old they were at that time? What was going on in their life? Do current circumstances provide the time and support needed to achieve that weight, or would something moderate be more realistic?
Striving to obtain a healthy weight is a commendable lifestyle change, and a body mass index chart can help evaluate a persons weight status. If frustration sets in by the amount of weight needed to lose and reach a BMI less than 25, take heart in knowing that it’s more than just what the scale says. It’s possible to maintain a low health risk profile with a BMI in the lower end of the overweight category (25-27.5). Maintain an appropriate waist circumference (less than 35” females, 40” males), engage in regular exercise, eat a healthful diet and abstain from tobacco use. Engaging in these behaviors at any weight will help improve current health risks. Remember, staying healthy and feeling good is part of enjoying a good quality of life!
The Andrews base community has several resources available to assist in achieving your goals:
1. Weight Management and Fitness Fundamentals Classes at the Health and Wellness Center
2. Portion of the Pounds Program at Malcolm Grow Medical Center
3. Healthy Weighs with Health Net, a free self-paced online program
4. Individual nutritional counseling with Registered Dietitians
5. Group fitness classes at the base Fitness Center
Thursday
Weight loss pill could mess up mind, banned
The Food and Drug Administration (FDA) has banned the use of weight-loss pill `rimonabant' after research showed that the drug caused serious psychiatric side-effects, including suicidal tendencies among users. About 12 generic companies in India manufacture the anti-obesity drug, which had a tiny, Rs 13-crore market.
The office of the Central Drugs Standard Control Organisation of the ministry of health and family welfare asked the companies to stop manufacturing the drug and recall the available products in the market. The need to ban the drug was also raised at a recent meeting of the Drug Coordination Committee and the Drug Technical Advisory Body, though no drastic side-effects of the drug were reported in the country.
Confirming the move, an official at the office of the DTAB said, ``as a precautionary measure, the government suspended the drug after it was stopped in European nations''. Rimonabant is a patented drug from pharma giant Sanofi Aventis and is sold under various names like Slimona, Acomplia, Monaslim, Bethin, Riobant, Rimoslim or Zimulti.
Some of the companies manufacturing the drug are Ranbaxy, Sun Pharma, Zydus Cadila and Torrent Pharmaceuticals among others. Speaking to TOI on condition of anonymity, an executive of a generic firm confirmed that they had received a letter from the FDA ``banning the drug''.
The drug has been under a cloud in Europe and the US, and was not approved by the US FDA for use in the United States, though it was licensed for general use in Britain.
Officials at DCGI confirmed that the drug had been banned on the recommendation of European drug regulators.
The office of the Central Drugs Standard Control Organisation of the ministry of health and family welfare asked the companies to stop manufacturing the drug and recall the available products in the market. The need to ban the drug was also raised at a recent meeting of the Drug Coordination Committee and the Drug Technical Advisory Body, though no drastic side-effects of the drug were reported in the country.
Confirming the move, an official at the office of the DTAB said, ``as a precautionary measure, the government suspended the drug after it was stopped in European nations''. Rimonabant is a patented drug from pharma giant Sanofi Aventis and is sold under various names like Slimona, Acomplia, Monaslim, Bethin, Riobant, Rimoslim or Zimulti.
Some of the companies manufacturing the drug are Ranbaxy, Sun Pharma, Zydus Cadila and Torrent Pharmaceuticals among others. Speaking to TOI on condition of anonymity, an executive of a generic firm confirmed that they had received a letter from the FDA ``banning the drug''.
The drug has been under a cloud in Europe and the US, and was not approved by the US FDA for use in the United States, though it was licensed for general use in Britain.
Officials at DCGI confirmed that the drug had been banned on the recommendation of European drug regulators.
Weight loss still top resolution
Making resolutions for the upcoming year is a decades-old tradition helping transition Americans from the overindulgence of Christmas to the reality of a New Year.However, the majority of voters in this week's www.weatherforddemocrat.com online poll said they'd not make any personal promises for 2009.Three of 10 cyber voters said they would make no resolutions.The poll is not scientific and reflects only the opinions of those who voted.Among those who decided to resolve for changes in the new year, diet and exercise were the top two vote getters. No surprise there as cold weather and holiday goodies combine to expand most waistlines this time of year.Almost a quarter of voters said they'd begin keeping an eye on their diets, while 14 percent said they would begin an exercise regimen. Results of the local poll keeps with results in national surveys, which find losing weight is the top resolution year in and year out.Associated Content, an online resource, reports the top 10 resolutions are losing weight, quitting smoking, expanding personal education, getting organized, learning a second language, reading more and getting a new job.Another Web site, suite101.com, states its top resolutions are very similar, but included saving money, drinking less, reducing stress, taking a trip and volunteering to help others.Not surprisingly, in the current economic situation, 16 percent of voters in the online poll chose saving money as their top resolution, while 8 percent said they'd like to quit smoking and 4 percent are hoping to get a new job in 2009.Just 4 percent said their personal resolution was not among those listed.
Tuesday
"3 Day Diet"
The 3 Day Diet is a scheme that combines certain foods that are supposed to create a desired reaction in your digestive system and boost your metabolism for fat burning. The regimen must be followed precisely with exact portions for optimum "results." The plan does not mention or recommend exercise. The regimen lasts for three days, then repeated after two days off the diet.
The basics:
The 3 Day Diet must be eaten exactly as specified and dieters must not over-eat or under-eat otherwise you won't get your promised 10 pound weight loss.
Day 1
Breakfast
Coffee or tea (artificial sweetener optional)
1/2 grapefruit or fruit juice
1 piece of toast with 1 tablespoon peanut butter
Lunch
Coffee or tea
1/2 cup tuna
1 piece toast
Dinner
3 ounces lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup vanilla ice cream
Day 2
Breakfast
Coffee or tea
1 egg
1/2 banana
1 piece toast
Lunch
1 cup cottage cheese or tuna
8 regular saltine crackers
Dinner
2 beef franks
1 cup broccoli
1/2 cup carrots
1/2 banana
1/2 cup regular ice cream
Day 3
Breakfast
Black coffee or tea
5 regular saltine crackers
1 ounce cheddar cheese
1 apple
Lunch
Black coffee or tea
1 boiled egg
1 piece toast
Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup vanilla ice cream
4 cups of water or diet soda are to be consummed as well.
This is a classic low calorie starvation diet and water loss scheme which is going to lead to temporary weight loss. You will probably gain the weight back quick and end up adding some additional weight as is common in fad diets. The 3 Day Diet is no miracle and certainly no solution to your weight problems.
With so many weight loss options available, it's hard to know what to do. The reality of popular diet products and programs is that few work in the long term because they don't focus on the sustainable strategies of balanced nutrition, exercise and personal motivation. But don't be discouraged, there are good plans out there that can help you achieve your goals.
The basics:
The 3 Day Diet must be eaten exactly as specified and dieters must not over-eat or under-eat otherwise you won't get your promised 10 pound weight loss.
Day 1
Breakfast
Coffee or tea (artificial sweetener optional)
1/2 grapefruit or fruit juice
1 piece of toast with 1 tablespoon peanut butter
Lunch
Coffee or tea
1/2 cup tuna
1 piece toast
Dinner
3 ounces lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup vanilla ice cream
Day 2
Breakfast
Coffee or tea
1 egg
1/2 banana
1 piece toast
Lunch
1 cup cottage cheese or tuna
8 regular saltine crackers
Dinner
2 beef franks
1 cup broccoli
1/2 cup carrots
1/2 banana
1/2 cup regular ice cream
Day 3
Breakfast
Black coffee or tea
5 regular saltine crackers
1 ounce cheddar cheese
1 apple
Lunch
Black coffee or tea
1 boiled egg
1 piece toast
Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup vanilla ice cream
4 cups of water or diet soda are to be consummed as well.
This is a classic low calorie starvation diet and water loss scheme which is going to lead to temporary weight loss. You will probably gain the weight back quick and end up adding some additional weight as is common in fad diets. The 3 Day Diet is no miracle and certainly no solution to your weight problems.
With so many weight loss options available, it's hard to know what to do. The reality of popular diet products and programs is that few work in the long term because they don't focus on the sustainable strategies of balanced nutrition, exercise and personal motivation. But don't be discouraged, there are good plans out there that can help you achieve your goals.
Frank Mulligan: Resolutionary approach to weight loss
In past New Year’s resolution columns regarding waist management, I’ve advocated one key rule to avoid failure: Aim low.
For instance, don’t commit to running a marathon in under three hours moments after the New Year’s Eve ball atop Times Square has made its annual descent.
Instead, pledge to pick up the pace a little when you make your daily trek to the office vending machine for a bag of original flavor Bugles.
Likewise, don’t swear you’ll eat the recommended nine servings of fresh fruit and vegetables each and every day.
Instead, promise you won’t remove the lettuce and tomato from your Wendy’s spicy chicken sandwich at the drive-thru.
This way you can avoid the bitter, though calorie-free taste of resolution failure by the second week in February.
But this year I came across a New Year’s resolution primer put out by a health organization with the stated goal of helping the weight-challenged join the svelte set.
It was filled with bravado. There was no molly coddling here, and it fired me with a new zeal. While I won’t follow any of its precepts, I will write a tuck-your-tummy-in New Year’s resolution column with a whole new tough-guy, somewhat psychotic tone.
So here are four steps guaranteed to have results, though they may be wholly unintended.
· Call yourself names.
Suggested monikers include Chub Scout, the fifth Teletubby, or “human Jumbotron.” These reminders will help keep you committed to your goals. There will be no compromise. Mercy is for the weak.
· Encourage others to make fun of you, even strangers.
Suggested opening lines might be, “Boy, I sure look fat today,” or, “Boy, I’m sure overweight to the point of deserving the derision of my peers,” or “I know the location of every all-you-can-eat buffet within a 75-mile radius.”
· Strike yourself with a club.
Science has proven over and over that negative conditioning works with a capital W. You whack yourself in the head six or seven times with a T-ball bat, regulation police billy club, or lead-filled blackjack and suddenly that Twinkie doesn’t look quite so alluring.
· Put a contract out on yourself.
Contact an organized crime syndicate that’s convenient to your home or office and make arrangements with one of their “hit men” to “teach you a little lesson” if you don’t reach certain weight-loss goals. These can range in severity from “throwing you a beating” to breaking a limb such as an arm or leg or even to the point where you become part of the loadbearing wall at a new stadium or highway overpass.
The consequences should depend on your level of commitment.
For instance, don’t commit to running a marathon in under three hours moments after the New Year’s Eve ball atop Times Square has made its annual descent.
Instead, pledge to pick up the pace a little when you make your daily trek to the office vending machine for a bag of original flavor Bugles.
Likewise, don’t swear you’ll eat the recommended nine servings of fresh fruit and vegetables each and every day.
Instead, promise you won’t remove the lettuce and tomato from your Wendy’s spicy chicken sandwich at the drive-thru.
This way you can avoid the bitter, though calorie-free taste of resolution failure by the second week in February.
But this year I came across a New Year’s resolution primer put out by a health organization with the stated goal of helping the weight-challenged join the svelte set.
It was filled with bravado. There was no molly coddling here, and it fired me with a new zeal. While I won’t follow any of its precepts, I will write a tuck-your-tummy-in New Year’s resolution column with a whole new tough-guy, somewhat psychotic tone.
So here are four steps guaranteed to have results, though they may be wholly unintended.
· Call yourself names.
Suggested monikers include Chub Scout, the fifth Teletubby, or “human Jumbotron.” These reminders will help keep you committed to your goals. There will be no compromise. Mercy is for the weak.
· Encourage others to make fun of you, even strangers.
Suggested opening lines might be, “Boy, I sure look fat today,” or, “Boy, I’m sure overweight to the point of deserving the derision of my peers,” or “I know the location of every all-you-can-eat buffet within a 75-mile radius.”
· Strike yourself with a club.
Science has proven over and over that negative conditioning works with a capital W. You whack yourself in the head six or seven times with a T-ball bat, regulation police billy club, or lead-filled blackjack and suddenly that Twinkie doesn’t look quite so alluring.
· Put a contract out on yourself.
Contact an organized crime syndicate that’s convenient to your home or office and make arrangements with one of their “hit men” to “teach you a little lesson” if you don’t reach certain weight-loss goals. These can range in severity from “throwing you a beating” to breaking a limb such as an arm or leg or even to the point where you become part of the loadbearing wall at a new stadium or highway overpass.
The consequences should depend on your level of commitment.
The top 10 healthiest diets in America
If losing weight is at the top of your resolution list, you're not alone. An estimated 80 million Americans go on diets every year, spending more than $30 billion annually on programs and products.
Relax -- some diets are more about burning calories than counting calories.
Relax -- some diets are more about burning calories than counting calories.
That's a lot of money, a lot of advice, and a lot of emotional investment. So, which diets really work -- and work safely? To find the weight-loss programs with that golden balance of nutrition, calorie-control, motivation, and activity, Health harnessed a panel of experts to put more than 60 well-known diets to the test and narrow them down to the top 10. Here's the list:
• The Structure House Weight Loss Plan (Fireside)
Don't recognize this plan? That's because for more than 30 years its author, Gerard J. Musante, PhD, has been working quietly and very successfully running the actual Structure House, a Durham, North Carolina-based residential treatment center for obese adults. That's a lot of time spent with patients and a lot of attention paid to the broad factors that affect weight loss -- particularly the relationship people have with food.
But can an excellent residential program transfer to an effective at-home plan? The answer, according to our experts (meet them at right), is a resounding "yes," which is how this below-the-radar plan grabbed highest honors from its better-known rivals. iReport.com: Tell us about your New Year's resolutions
With top-shelf scores on every aspect of healthy weight-loss, Structure House won an "outstanding!" from obesity expert Tim Church, MD, on its exercise component (often a weak spot in diet programs). And several panelists raved about the plan's motivational components. "It focuses on the 'why' behind overeating," says registered dietitian Maureen Callahan, "and helps dieters learn to put their lives in balance."
Health Library
* MayoClinic.com: Keep the weight off permanently
* MayoClinic.com: Feel full on fewer calories
Health's Senior Food and Nutrition Editor Frances Largeman-Roth agrees: "This book takes a holistic approach to weight loss, asking you to fill your life with things other than food -- outdoor activities and time with friends and family, for instance. Plus, the recipes, such as Balsamic Dijon Chicken and Classic Pesto, won high marks for tastiness, another factor in long-term weight-loss success. Health.com: Lose weight on fast food--- really!
• The Step Diet (Workman Publishing)
We all know that walking 10,000 steps a day can really make a huge difference healthwise. But now we also know that the diet inspired by this fundamental, healthy approach to movement and activity is a big winner. And it even comes with a pedometer, a device that studies have shown can be a huge motivator for staying active and losing weight.
Our panelists agree that establishing a lifestyle regimen that combines intentional walking with spur-of-the-moment step-building (parking farther away, taking the stairs) is a healthy, all-ages, all-levels-of-fitness diet prescription. "This is more about calories burned than calories cut," Health's Frances Largeman-Roth says. Health.com: 5 tips to keep office snacking from derailing your diet
The nutritional approach of the Step Diet, devised by weight-control experts from the University of Colorado, is profoundly simple: Cut food intake to 75 percent of what you currently eat. "This plan is for people who like things simple," nutrition expert Christine Palumbo says. "Simply cut back on what you normally eat." With suggestions (not hard-core regimens) for making healthy meals and a food diary for building mindfulness, this plan can work well for dieters who like to have daily control and choices.
Our panelists also noted that the cut in calories combined with the steady increase in activity can lead to a safe, healthy rate of weight loss and a naturally active lifestyle. "This is a doable, concrete approach to adding daily physical activity and losing pounds," dietitian and fitness expert Samantha Heller says.
• Weight Watchers
It's a classic for a reason. It works.
And over the years, this gold-standard weight-loss program that harnesses the power of group support to help motivate dieters has kept up with science, not to mention changing lifestyles. For this aspect, Weight Watchers earned the highest motivational marks (including several perfect scores) from our panel of experts, who also lauded the plan's overall healthy weight-loss pace and exercise component.
Most noteworthy: Weight Watchers, while maintaining its meetings-based system, has added an online version for those dieters who, in the words of panelist Largeman-Roth, "aren't into group hugs." Health.com: Diet tricks the stars use to stay thin
What's more, dieters following the program can choose from two distinct weight-loss approaches. The first, Weight Watcher's famous points-based Flex Plan, which is packed with major education on making wise and healthy food choices, gets kudos for providing both motivation and a simple framework for success. The second, the Core Plan, focuses dieters on eating nutritious, satisfying foods--without counting calories.
The Weight Watchers program offers strategies that will work for every dieter. And the support specifically for men was a real bonus, as was the ability to get tasty, already-prepared (and points counted) meals at your local grocery store.
• The EatingWell Diet (The Countryman Press)
This new entry into the field in 2007 has built beautifully on the latest understanding of the broad approach necessary for effective weight loss. Author Jean Harvey-Berino, PhD, RD, developed the fundamentals of the EatingWell Diet at the University of Vermont, where she chairs the department of nutrition and food science. The focus on behavioral changes--including finding and facing eating triggers, eating and shopping mindfully, and cultivating regular, joyful exercise habits--combined with a 28-day mix-and-match menus gained the highest overall rankings on calorie-intake and weight-loss-rate criteria from our panelists. Health.com: Reviews of more than 40 popular diets
"Hallelujah," says registered dietitian Maureen Callahan. "Here's a diet plan that tells the truth about weight loss. Dieters lose about 21 pounds in six months, or about a pound a week. This kind of steady weight loss is the real thing, the kind that stays off." Another nifty extra: a Diet Food Diary that includes a calorie-count chart.
• The Volumetrics Eating Plan (Harper Collins)
Nutritionist Barbara Rolls, PhD, has tapped into a fundamental human quality: We like to feel full. This may sound obvious, but it's based, in fact, on extensive work Rolls has done as director of the Laboratory for the Study of Human Ingestive Behavior at Pennsylvania State University. Rolls says you'll eat better and lose weight if you focus on the energy density of foods. And her Volumetrics plan explains how low-density foods like fruits and vegetables, as well as soups and stews, fill you up without overloading you with calories.
This diet scored highest for its safe weight-loss-rate and nutritional components because it's "based on sound nutrition principles and overall healthy food choices," judge Samantha Heller says. And our panelists found the plan's 150-plus recipes appealing. Another plus, judge Christine Palumbo says, is Volumetric's creative approach of showing photos of low- and high-density foods side by side -- a simple way to help dieters visualize good choices.
Though exercise plays a secondary role in the Volumetrics plan, it is required. And a guide for logging 30 to 60 minutes of daily activity provides motivation. But Health's Frances Largeman-Roth wondered if some dieters would need more exercise challenges and support.
• The Best Life Diet (Simon & Schuster)
Bob Greene is forever linked with superstar (and dieter) Oprah Winfrey. And his high-profile guide, which offers a sane, healthy approach to overall lifestyle changes, earned consistently high marks from our experts. Roshini Rajapaksa, MD, who looked at the motivational elements of each diet, was impressed by the realistic goals embraced by the Best Life plan, as well as the weekly menus and recipes offered on its Web site (which also features message-board support groups, a good source of dieting motivation).
Best Life has three phases that each dieter is encouraged to embark upon at his or her own pace, a strategy that leads to slimming, nutritional eating and increased physical activity. Dietitian Christine Palumbo gave this staged approach a perfect 10: "For people who like to ease into lifestyle changes in order to get used to them oh-so-gradually," she says, "this is a good bet."
Greene doesn't advocate keeping strict track of calories, which may make the Best Life more challenging for rule-loving dieters, yet panelists applauded his holistic approach to healthy eating. "He's emphasizing healthy foods in reasonable portions," nutrition expert Maureen Callahan says.
"Dieters shouldn't feel deprived on this plan," Health's Frances Largeman-Roth says. "However, the fact that this diet doesn't have 'magic' foods or promise rapid results may make it less attractive to dieters looking for a silver bullet." And that may be its best recommendation of all.
• The Solution (Collins)
"This program excels at helping people figure out why they're overeating," Callahan says, "and that's what's going to keep the weight off." Squarely facing the emotional and behavioral underpinnings of overeating, dietitian Laurel Mellin's method is based on The Shapedown Program, a successful weight-management plan she created for overweight children and adolescents in the late 1970s. Mellin views obesity not so much in terms of diet and exercise but as another expression of the interaction of mind, body, and lifestyle. And The Solution, designed for dieters of all ages, targets five root causes of weight problems: unbalanced eating, low energy, body shame, setting ineffective limits, and weak self-nurturing skills.
The food aspects of this program center on four "light" lists--grains, proteins, milk foods, and fruit and vegetables. And Mellin's guidelines and food suggestions got high marks on healthy balance from our panelists. Largeman-Roth liked the variety of the plan, as well as its overall moderation. And Palumbo awarded it a hat-trick of perfect 10s in all nutritional aspects.
• You: On a Diet (Free Press)
"No wonder Dr. Oz is Oprah's favorite doctor!" Palumbo raves, hailing the friendly diet book that is the centerpiece of the "You" docs Mehmet C. Oz and Michael F. Roizen's mini-empire of healthy lifestyle guides and products (including a very interactive Web site). This diet, Palumbo adds, "teaches and motivates about weight (and waist) loss with a sense of good humor and fun."
Indeed, the book offers a lot of education amidst the menu plans, which include recipes for Stuffed Whole Wheat Pizza, Grilled Peanut Shrimp with Sesame Snow Peas, and Sweet Beet and Gorgonzola Salad. Panelist Samantha Heller praised its easy-to-understand nutrition information, while Dr. Rajapaksa gave points for its good explanations of how the body works. The weight-loss trajectory centers on cutting about 500 calories per day, and panelists liked the easy calculations that help readers figure out their own calorie needs.
Palumbo also credited the plan with adding to the healthy (but not terribly exciting) 30 minutes of daily walking some equally valuable recommendations of stretching, metabolism boosting, muscle building, and strength training. Added benefit: Illustrations show how to do the exercises sans a trip to the gym.
• The Sonoma Diet (Meredith Books)
There's an undercurrent of celebration in this best-selling diet that continues to inspire with delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts.
Dietitian and PhD Connie Guttersen's plan opens with a strident 10-day jump-start phase called "Wave One," designed to purge habits of eating sugar and highly processed foods, which judges Maureen Callahan and Samantha Heller caution may be a little too calorie-restrictive for some beginning dieters. But subsequent phases--active weight loss and maintenance--garnered high marks from our panel. Exercise is encouraged but not actively prescribed, a missed opportunity in the minds of several judges.
Overall, our panelists loved the creative recipes and menus. And they applauded the plate-and-bowl approach to portion control, a hallmark of long-term, sustainable eating habits. "This diet teaches you to eat slowly and savor your meals," judge Palumbo says.
• The Spectrum (Ballantine)
Famous in the 1990s for advocating a program to combat heart disease, Dr. Dean Ornish, MD, has been criticized for prescribing nutritional edicts that are just too hard to sustain. The Spectrum, Ornish's newest diet, both broadens and softens his program by moving along four separate paths to health--nutrition, exercise, stress management, and personal relationships.
Our panelists liked the plan's holistic approach, particularly rewarding its counsel on reducing stress and giving it high marks for including a meditation DVD with the book. And our nutrition judges were glad to see that Ornish has tempered his tough stance on fats to a more sustainable level, but one panelist feels he's still too strict. "There's no reason not to eat nuts, seeds, and avocados; use maple syrup and honey; or have a glass of wine, periodically," panelist Heller says. She notes, though, that Ornish's whole-body approach, which includes a vegetarian lifestyle, stress management, and exercise, is on target in terms of health, disease prevention, and reaching a healthy weight.
Judge Palumbo awarded Ornish's plan some of her highest scores. "This 'diet' plan addresses the lifestyle diseases of the 21st century," she says, "such as diabetes, certain cancers, and cardiovascular disease. This book is ideal for people who are looking for an intelligent, thoughtful, science-based weight-loss program."
Relax -- some diets are more about burning calories than counting calories.
Relax -- some diets are more about burning calories than counting calories.
That's a lot of money, a lot of advice, and a lot of emotional investment. So, which diets really work -- and work safely? To find the weight-loss programs with that golden balance of nutrition, calorie-control, motivation, and activity, Health harnessed a panel of experts to put more than 60 well-known diets to the test and narrow them down to the top 10. Here's the list:
• The Structure House Weight Loss Plan (Fireside)
Don't recognize this plan? That's because for more than 30 years its author, Gerard J. Musante, PhD, has been working quietly and very successfully running the actual Structure House, a Durham, North Carolina-based residential treatment center for obese adults. That's a lot of time spent with patients and a lot of attention paid to the broad factors that affect weight loss -- particularly the relationship people have with food.
But can an excellent residential program transfer to an effective at-home plan? The answer, according to our experts (meet them at right), is a resounding "yes," which is how this below-the-radar plan grabbed highest honors from its better-known rivals. iReport.com: Tell us about your New Year's resolutions
With top-shelf scores on every aspect of healthy weight-loss, Structure House won an "outstanding!" from obesity expert Tim Church, MD, on its exercise component (often a weak spot in diet programs). And several panelists raved about the plan's motivational components. "It focuses on the 'why' behind overeating," says registered dietitian Maureen Callahan, "and helps dieters learn to put their lives in balance."
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* MayoClinic.com: Keep the weight off permanently
* MayoClinic.com: Feel full on fewer calories
Health's Senior Food and Nutrition Editor Frances Largeman-Roth agrees: "This book takes a holistic approach to weight loss, asking you to fill your life with things other than food -- outdoor activities and time with friends and family, for instance. Plus, the recipes, such as Balsamic Dijon Chicken and Classic Pesto, won high marks for tastiness, another factor in long-term weight-loss success. Health.com: Lose weight on fast food--- really!
• The Step Diet (Workman Publishing)
We all know that walking 10,000 steps a day can really make a huge difference healthwise. But now we also know that the diet inspired by this fundamental, healthy approach to movement and activity is a big winner. And it even comes with a pedometer, a device that studies have shown can be a huge motivator for staying active and losing weight.
Our panelists agree that establishing a lifestyle regimen that combines intentional walking with spur-of-the-moment step-building (parking farther away, taking the stairs) is a healthy, all-ages, all-levels-of-fitness diet prescription. "This is more about calories burned than calories cut," Health's Frances Largeman-Roth says. Health.com: 5 tips to keep office snacking from derailing your diet
The nutritional approach of the Step Diet, devised by weight-control experts from the University of Colorado, is profoundly simple: Cut food intake to 75 percent of what you currently eat. "This plan is for people who like things simple," nutrition expert Christine Palumbo says. "Simply cut back on what you normally eat." With suggestions (not hard-core regimens) for making healthy meals and a food diary for building mindfulness, this plan can work well for dieters who like to have daily control and choices.
Our panelists also noted that the cut in calories combined with the steady increase in activity can lead to a safe, healthy rate of weight loss and a naturally active lifestyle. "This is a doable, concrete approach to adding daily physical activity and losing pounds," dietitian and fitness expert Samantha Heller says.
• Weight Watchers
It's a classic for a reason. It works.
And over the years, this gold-standard weight-loss program that harnesses the power of group support to help motivate dieters has kept up with science, not to mention changing lifestyles. For this aspect, Weight Watchers earned the highest motivational marks (including several perfect scores) from our panel of experts, who also lauded the plan's overall healthy weight-loss pace and exercise component.
Most noteworthy: Weight Watchers, while maintaining its meetings-based system, has added an online version for those dieters who, in the words of panelist Largeman-Roth, "aren't into group hugs." Health.com: Diet tricks the stars use to stay thin
What's more, dieters following the program can choose from two distinct weight-loss approaches. The first, Weight Watcher's famous points-based Flex Plan, which is packed with major education on making wise and healthy food choices, gets kudos for providing both motivation and a simple framework for success. The second, the Core Plan, focuses dieters on eating nutritious, satisfying foods--without counting calories.
The Weight Watchers program offers strategies that will work for every dieter. And the support specifically for men was a real bonus, as was the ability to get tasty, already-prepared (and points counted) meals at your local grocery store.
• The EatingWell Diet (The Countryman Press)
This new entry into the field in 2007 has built beautifully on the latest understanding of the broad approach necessary for effective weight loss. Author Jean Harvey-Berino, PhD, RD, developed the fundamentals of the EatingWell Diet at the University of Vermont, where she chairs the department of nutrition and food science. The focus on behavioral changes--including finding and facing eating triggers, eating and shopping mindfully, and cultivating regular, joyful exercise habits--combined with a 28-day mix-and-match menus gained the highest overall rankings on calorie-intake and weight-loss-rate criteria from our panelists. Health.com: Reviews of more than 40 popular diets
"Hallelujah," says registered dietitian Maureen Callahan. "Here's a diet plan that tells the truth about weight loss. Dieters lose about 21 pounds in six months, or about a pound a week. This kind of steady weight loss is the real thing, the kind that stays off." Another nifty extra: a Diet Food Diary that includes a calorie-count chart.
• The Volumetrics Eating Plan (Harper Collins)
Nutritionist Barbara Rolls, PhD, has tapped into a fundamental human quality: We like to feel full. This may sound obvious, but it's based, in fact, on extensive work Rolls has done as director of the Laboratory for the Study of Human Ingestive Behavior at Pennsylvania State University. Rolls says you'll eat better and lose weight if you focus on the energy density of foods. And her Volumetrics plan explains how low-density foods like fruits and vegetables, as well as soups and stews, fill you up without overloading you with calories.
This diet scored highest for its safe weight-loss-rate and nutritional components because it's "based on sound nutrition principles and overall healthy food choices," judge Samantha Heller says. And our panelists found the plan's 150-plus recipes appealing. Another plus, judge Christine Palumbo says, is Volumetric's creative approach of showing photos of low- and high-density foods side by side -- a simple way to help dieters visualize good choices.
Though exercise plays a secondary role in the Volumetrics plan, it is required. And a guide for logging 30 to 60 minutes of daily activity provides motivation. But Health's Frances Largeman-Roth wondered if some dieters would need more exercise challenges and support.
• The Best Life Diet (Simon & Schuster)
Bob Greene is forever linked with superstar (and dieter) Oprah Winfrey. And his high-profile guide, which offers a sane, healthy approach to overall lifestyle changes, earned consistently high marks from our experts. Roshini Rajapaksa, MD, who looked at the motivational elements of each diet, was impressed by the realistic goals embraced by the Best Life plan, as well as the weekly menus and recipes offered on its Web site (which also features message-board support groups, a good source of dieting motivation).
Best Life has three phases that each dieter is encouraged to embark upon at his or her own pace, a strategy that leads to slimming, nutritional eating and increased physical activity. Dietitian Christine Palumbo gave this staged approach a perfect 10: "For people who like to ease into lifestyle changes in order to get used to them oh-so-gradually," she says, "this is a good bet."
Greene doesn't advocate keeping strict track of calories, which may make the Best Life more challenging for rule-loving dieters, yet panelists applauded his holistic approach to healthy eating. "He's emphasizing healthy foods in reasonable portions," nutrition expert Maureen Callahan says.
"Dieters shouldn't feel deprived on this plan," Health's Frances Largeman-Roth says. "However, the fact that this diet doesn't have 'magic' foods or promise rapid results may make it less attractive to dieters looking for a silver bullet." And that may be its best recommendation of all.
• The Solution (Collins)
"This program excels at helping people figure out why they're overeating," Callahan says, "and that's what's going to keep the weight off." Squarely facing the emotional and behavioral underpinnings of overeating, dietitian Laurel Mellin's method is based on The Shapedown Program, a successful weight-management plan she created for overweight children and adolescents in the late 1970s. Mellin views obesity not so much in terms of diet and exercise but as another expression of the interaction of mind, body, and lifestyle. And The Solution, designed for dieters of all ages, targets five root causes of weight problems: unbalanced eating, low energy, body shame, setting ineffective limits, and weak self-nurturing skills.
The food aspects of this program center on four "light" lists--grains, proteins, milk foods, and fruit and vegetables. And Mellin's guidelines and food suggestions got high marks on healthy balance from our panelists. Largeman-Roth liked the variety of the plan, as well as its overall moderation. And Palumbo awarded it a hat-trick of perfect 10s in all nutritional aspects.
• You: On a Diet (Free Press)
"No wonder Dr. Oz is Oprah's favorite doctor!" Palumbo raves, hailing the friendly diet book that is the centerpiece of the "You" docs Mehmet C. Oz and Michael F. Roizen's mini-empire of healthy lifestyle guides and products (including a very interactive Web site). This diet, Palumbo adds, "teaches and motivates about weight (and waist) loss with a sense of good humor and fun."
Indeed, the book offers a lot of education amidst the menu plans, which include recipes for Stuffed Whole Wheat Pizza, Grilled Peanut Shrimp with Sesame Snow Peas, and Sweet Beet and Gorgonzola Salad. Panelist Samantha Heller praised its easy-to-understand nutrition information, while Dr. Rajapaksa gave points for its good explanations of how the body works. The weight-loss trajectory centers on cutting about 500 calories per day, and panelists liked the easy calculations that help readers figure out their own calorie needs.
Palumbo also credited the plan with adding to the healthy (but not terribly exciting) 30 minutes of daily walking some equally valuable recommendations of stretching, metabolism boosting, muscle building, and strength training. Added benefit: Illustrations show how to do the exercises sans a trip to the gym.
• The Sonoma Diet (Meredith Books)
There's an undercurrent of celebration in this best-selling diet that continues to inspire with delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts.
Dietitian and PhD Connie Guttersen's plan opens with a strident 10-day jump-start phase called "Wave One," designed to purge habits of eating sugar and highly processed foods, which judges Maureen Callahan and Samantha Heller caution may be a little too calorie-restrictive for some beginning dieters. But subsequent phases--active weight loss and maintenance--garnered high marks from our panel. Exercise is encouraged but not actively prescribed, a missed opportunity in the minds of several judges.
Overall, our panelists loved the creative recipes and menus. And they applauded the plate-and-bowl approach to portion control, a hallmark of long-term, sustainable eating habits. "This diet teaches you to eat slowly and savor your meals," judge Palumbo says.
• The Spectrum (Ballantine)
Famous in the 1990s for advocating a program to combat heart disease, Dr. Dean Ornish, MD, has been criticized for prescribing nutritional edicts that are just too hard to sustain. The Spectrum, Ornish's newest diet, both broadens and softens his program by moving along four separate paths to health--nutrition, exercise, stress management, and personal relationships.
Our panelists liked the plan's holistic approach, particularly rewarding its counsel on reducing stress and giving it high marks for including a meditation DVD with the book. And our nutrition judges were glad to see that Ornish has tempered his tough stance on fats to a more sustainable level, but one panelist feels he's still too strict. "There's no reason not to eat nuts, seeds, and avocados; use maple syrup and honey; or have a glass of wine, periodically," panelist Heller says. She notes, though, that Ornish's whole-body approach, which includes a vegetarian lifestyle, stress management, and exercise, is on target in terms of health, disease prevention, and reaching a healthy weight.
Judge Palumbo awarded Ornish's plan some of her highest scores. "This 'diet' plan addresses the lifestyle diseases of the 21st century," she says, "such as diabetes, certain cancers, and cardiovascular disease. This book is ideal for people who are looking for an intelligent, thoughtful, science-based weight-loss program."
FDA flags some weight-loss pills, says "stop taking them"
Ingredients used in more than 25 products marketed for weight loss may contain controlled substances, anti-seizure medication and a suspected cancer-causing agent, the FDA has warned.
The products, which are also marketed as dietary supplements, are available on the Web and in retail stores. Though they are promoted as "natural," they may contain potentially harmful ingredients not listed on product labels, according to the Food and Drug Administration. The products have not been approved by the FDA, are illegal and could be harmful to consumers, including prescription drugs in amounts that greatly exceed their maximum recommended dosages. Some of the products may cause high blood pressure, seizures, tachycardia, palpitations, heart attack and stroke.
"The FDA advises consumers who have used any of these products to stop taking them and consult their healthcare professional immediately," the FDA said in a news release.
The FDA is currently seeking a recall of the products.
The tainted products are:
Fatloss Slimming
Japan Lingzhi 24 Hours Diet
7 Day Herbal Slim
999 Fitness Essence
Imelda Perfect Slim
Perfect Slim
ProSlim Plus
Slim Express 360
Superslim
Venom Hyperdrive 3.0
2 Day Diet
5x Imelda Perfect Slimming
8 Factor Diet
Extrim Plus
Lida DaiDaihua
Perfect Slim 5x
Royal Slimming Formula
Slimtech
TripleSlim
3x Slimming Power
3 Day Diet
7 Diet Day/Night Formula
GMP
Miaozi Slim Capsules
Phyto Shape
Slim 3 in 1
Somotrim
Zhen de Shou
The products, which are also marketed as dietary supplements, are available on the Web and in retail stores. Though they are promoted as "natural," they may contain potentially harmful ingredients not listed on product labels, according to the Food and Drug Administration. The products have not been approved by the FDA, are illegal and could be harmful to consumers, including prescription drugs in amounts that greatly exceed their maximum recommended dosages. Some of the products may cause high blood pressure, seizures, tachycardia, palpitations, heart attack and stroke.
"The FDA advises consumers who have used any of these products to stop taking them and consult their healthcare professional immediately," the FDA said in a news release.
The FDA is currently seeking a recall of the products.
The tainted products are:
Fatloss Slimming
Japan Lingzhi 24 Hours Diet
7 Day Herbal Slim
999 Fitness Essence
Imelda Perfect Slim
Perfect Slim
ProSlim Plus
Slim Express 360
Superslim
Venom Hyperdrive 3.0
2 Day Diet
5x Imelda Perfect Slimming
8 Factor Diet
Extrim Plus
Lida DaiDaihua
Perfect Slim 5x
Royal Slimming Formula
Slimtech
TripleSlim
3x Slimming Power
3 Day Diet
7 Diet Day/Night Formula
GMP
Miaozi Slim Capsules
Phyto Shape
Slim 3 in 1
Somotrim
Zhen de Shou
Wednesday
Eggs safe for heart, promote weight loss
In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their body mass index (BMIs) by 61 percent...
If you 're really fond of eggs, then you need not worry about relishing one too many. An egg a day's contribution to the risk of coronary heart disease (CHD) in healthy adults is just one percent, according to a new study funded by an industry body.
Poor diet, smoking, obesity and physical inactivity contribute a whopping 30-40 percent to heart disease risk, depending on gender.
The study, funded by the Egg Nutrition Centre and published online in Risk Analysis, substantiates decades of research challenging the myth that the cholesterol in eggs is linked to increased heart disease risk.
This study adds to more than 30 years of research showing that healthy adults can eat eggs without significantly affecting their risk of heart disease.
Moreover, the study authors noted that their analysis did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk.
For example, research has found that overweight men who eat eggs while on a carbohydrate-restricted diet have a significant increase in their HDL levels ("good" cholesterol) compared to men who do not eat eggs.
In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their body mass index (BMIs) by 61 percent more than those eating a bagel breakfast of equal calories.
The study evaluated the risk of heart disease associated with egg consumption, compared to modifiable lifestyle risk factors like smoking, poor diet, being overweight or obese, and physical inactivity.
The authors used data from the 1999-2000 and 2001-2001 National Health and Nutrition Examination Surveys (NHANES) to categorise the US adult population into various groups based on modifiable lifestyle risks.
These populations account for 85 percent of all US males aged 25 and older and 86 percent of US females ages 25 and older.
The study found that the consumption of one egg per day contributes less than one percent of heart disease risk. Unavoidable risk factors like genetics and treatable risk factors like hypertension and diabetes accounted for 60 to 70 percent.
According to the authors, the NHANES data show that very few Americans are leading lifestyles that may reduce the risk of heart disease: only three percent males and six percent of females have none of the modifiable lifestyle risk factors that were investigated.
In addition, the study found no significant differences between the HDL and LDL cholesterol levels of the egg and bagel eaters.
Eggs are an excellent source of choline. A 2008 study concluded that a diet rich in choline and betaine, a nutrient related to choline, is associated with lower concentrations of homocysteine in the blood.
High blood levels of homocysteine are indicative of chronic inflammation, which has been associated with cardiovascular disease, Alzheimer's and dementia.
Eggs offer a number of beneficial nutrients. One egg has 13 essential vitamins and minerals and is an excellent source of choline and selenium and a good source of high-quality protein, vitamin B12, phosphorus and riboflavin.
Besides providing one of the most affordable sources of all-natural, high-quality protein, eggs provide a valuable source of energy and help maintain and build the muscle tissue needed for strength.
If you 're really fond of eggs, then you need not worry about relishing one too many. An egg a day's contribution to the risk of coronary heart disease (CHD) in healthy adults is just one percent, according to a new study funded by an industry body.
Poor diet, smoking, obesity and physical inactivity contribute a whopping 30-40 percent to heart disease risk, depending on gender.
The study, funded by the Egg Nutrition Centre and published online in Risk Analysis, substantiates decades of research challenging the myth that the cholesterol in eggs is linked to increased heart disease risk.
This study adds to more than 30 years of research showing that healthy adults can eat eggs without significantly affecting their risk of heart disease.
Moreover, the study authors noted that their analysis did not adjust for the health promoting benefits of eggs which may, in fact, decrease heart disease risk.
For example, research has found that overweight men who eat eggs while on a carbohydrate-restricted diet have a significant increase in their HDL levels ("good" cholesterol) compared to men who do not eat eggs.
In a recent study, eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight or obese adults lose 65 percent more weight and reduce their body mass index (BMIs) by 61 percent more than those eating a bagel breakfast of equal calories.
The study evaluated the risk of heart disease associated with egg consumption, compared to modifiable lifestyle risk factors like smoking, poor diet, being overweight or obese, and physical inactivity.
The authors used data from the 1999-2000 and 2001-2001 National Health and Nutrition Examination Surveys (NHANES) to categorise the US adult population into various groups based on modifiable lifestyle risks.
These populations account for 85 percent of all US males aged 25 and older and 86 percent of US females ages 25 and older.
The study found that the consumption of one egg per day contributes less than one percent of heart disease risk. Unavoidable risk factors like genetics and treatable risk factors like hypertension and diabetes accounted for 60 to 70 percent.
According to the authors, the NHANES data show that very few Americans are leading lifestyles that may reduce the risk of heart disease: only three percent males and six percent of females have none of the modifiable lifestyle risk factors that were investigated.
In addition, the study found no significant differences between the HDL and LDL cholesterol levels of the egg and bagel eaters.
Eggs are an excellent source of choline. A 2008 study concluded that a diet rich in choline and betaine, a nutrient related to choline, is associated with lower concentrations of homocysteine in the blood.
High blood levels of homocysteine are indicative of chronic inflammation, which has been associated with cardiovascular disease, Alzheimer's and dementia.
Eggs offer a number of beneficial nutrients. One egg has 13 essential vitamins and minerals and is an excellent source of choline and selenium and a good source of high-quality protein, vitamin B12, phosphorus and riboflavin.
Besides providing one of the most affordable sources of all-natural, high-quality protein, eggs provide a valuable source of energy and help maintain and build the muscle tissue needed for strength.
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