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Tuesday, January 10, 2012
Energy Expenditure
Energy expenditure must be in balance with caloric intake to maintain body weight.Image: NASA.govDefinition: Energy expenditure refers to the amount of energy (calories), that a person uses to breathe, circulate blood, digest food, and be physically active. To prevent weight gain, energy intake (caloric intake) must be balanced with energy expenditure.if(zSbLHow Many Calories Should I Eat
Q: How many calories should I eat? I am a 32-year-old man.
A: That answer varies a little based on your lifestyle. It also depends on whether you are hoping to simply avoid weight gain or you want to lose weight. A male between the ages of 31 and 35 who is sedentary -- meaning you get less than 30 minutes a day of moderate physical activity -- can consume roughly 2,200 calories per day and maintain your weight, according to USDA recommendations. If you are active, you can consume between 2,400 and 3,000 calories daily without experiencing weight gain.
You can calculate your BMR (basal metabolic rate) using a simple math formula and factor in your own personal activity level. If you want to lose weight (and save yourself some math), check out Calories Needed for Goal Weight at About.com's Calorie Count. Simply enter your current weight and your goal weight to find out your caloric recommendations.
If you do want to lose weight, most people find it most comfortable to cut a set number of calories (around 250-500) per day, rather than making drastic dietary changes. Another option is to burn more calories with exercise, or, ideally to do a combination of both (e.g. cut 250 from your diet and burn an extra 250 with activity). As a rule of thumb, 3,500 calories is equal to one pound, so if you cut or burn a total of 500 calories daily, you could lose one pound a week, which is a safe rate at which to lose.
The following resources can help you understand your caloric needs a little better:
About.com's Calorie Count offers a way for you to enter your personal information to find your daily calorie expenditure. The site also offers free tools to track your caloric intake throughout the day with an online food diary and keep up with your "burn" (the calories you use up).
You may also find mypyramid.gov helpful.
Losing weight by cutting calories isn't just about eating less, but also getting the most "bang" for you calorie buck. It's important to educate yourself on nutrition and healthy food choices. After all, if you're only going to "spend" a certain number of calories each day, you'll want to use them on the most healthful, nutritious foods.
Source:
MyPyramid.gov. Inside the Pyramid - How many discretionary calories can I have?. 11 Sept 2008.
What is 'Dumping'?
Dumping syndrome is a problem that occurs in some patients after having gastric bypass surgery. It is the result of food passing too quickly into the small intestine. It is typically induced when the patient eats certain foods, such as sweets or certain carbohydrate sources (such as simple carbohydrates like sugar and some starches). It can also occur as a result of eating too much at one time. Some symptoms of dumping syndrome include: nausea or queasinessa sense of fullness accompanied by discomfortcrampingdiarrheageneral weaknessprofuse sweatingvomitingheart palpitations (an increase in heart rate)Dietary changes are a very effective treatment for dumping syndrome. Keeping a food diary of your food intake and your reaction to those foods will help you assess which tend to cause symptoms. Make a note of problematic foods and avoid them as often as possible. Some typical foods those suffering from dumping syndrome may need to avoid include: pancakes with syrupsweetened cerealsfruit punchmilkshakessweet picklesice creamcandycookieshoneyEating smaller meals -- about six a day -- is typically helpful. Abstaining from drinking liquids during your meals is advised for all gastric bypass patients, but it is especially important to preventing the symptoms of dumping syndrome. You should always wait at least 30 minutes after a meal before drinking any liquids.
Some patients find avoiding foods that are either very hot or very cold may help prevent dumping syndrome. Consuming milk and dairy products has also been found to lead to symptoms. So it is a good idea to eliminate these foods and assess your symptoms after several days.
Usually the symptoms associated with dumping syndrome will subside in about an hour. Most patients find the symptoms are alleviated after they lie down for a while. (This is due to the fact that lying down slows the process of food being emptied from the stomach.) Prescription drug treatments may be an option for those patients who do not experience any relief by making dietary changes. Talk to your doctor if you continue to experience symptoms regularly despite making the recommended changes.Sources:
Shah, Shimul, MD. Medline Plus Medical Encyclopedia: Dumping syndrome. 4 Feb 2008. Retrieved 29 June 2008.
Ukleja, Andrew, MD. Dumping syndrome. Nutrition Issues in Gastroenterology, Series #35. Feb 2006. Retrieved 30 June 2008.
University of Pittsburgh Medical Center. Dumping Syndrome Diet. Retrieved 30 June 2008.
Carbohydrate Counts for Vegetables
A
acorn squash, cubed (1/2 c.) 14.9
arugula, trimmed (1 oz.) 1
artichoke (1) 13.4
artichoke hearts, boiled and drained (1/2 c.) 9.4
avacado (medium) 12
avacado dip (Kraft, 2 tbsp.) 4
asparagus, boiled and drained (4 spears) 3.8
asparagus, canned (Green Giant, 4 1/2 oz.) 3
asparagus, frozen (Bird's Eye, 8 pcs.) 4
B
baked beans (Bush's Original, 1/2 c.) 29
baked beans (Van Camp's Original, 1/2 c.) 32
baked beans, w/onion (Van Camp's Southern Style) 35
beans, green (1/2 c.) 4.9
beans, baby lima (1/2 c.) 21.2
beans, black (1/2 c.) 20.4
beans, garbanzo (1/2 c.) 22.5
beans, navy (1/2 c.) 23.9
beans, red kidney (1/2 c.) 19.8
brocolli (1/2 c.) 3.9
butternut squash (1/2 c.) 10.8
<< Vegetables
Should You Use Diet Pills?
Losing weight isn't easy and unless you're Super Woman, you're probably going to need a little help along the way. Friends, family, the Web, groups, diet programs, and books are all helpful ways to get support.
But if your idea of getting a leg up on losing weight is popping a pill ... there are a few things you need to consider.
When people refer to "diet pills", these can be two very different things: Weight loss supplements are sold over the counter (OTC). These are as near as your local drugstore, where you'll find an aisle offering everything from pills to teas that promise weight loss. Weight loss medications, however, are available only by prescription from a physician.
The most important thing to remember about weight loss supplements is just because they're available over-the-counter, that doesn't mean they're necessarily safe. Known side effects to OTC weight loss supplements include serious gastrointestinal problems, dermatitis, and sleep disruption. In extreme cases, such as ephedra, OTC products have caused potentially fatal reactions.
OTC supplements can also interact with other medications you may be taking. This can be dangerous if you're using medication to control serious conditions such as high blood pressure or heart disease.
Taking medication without your doctor's knowledge is a risky prospect in and of itself. Remember, the clerk at the health food store who recommends a product doesn't know the first thing about your medical history or the other medications you're taking; but your doctor does.
Then there's the fact that there is little research to prove that OTC weight loss supplements work. Have you ever noticed those ads' small print says, "When used in conjunction with exercise and diet."? If you expect a pill to do what only diet and exercise can, you'll find you've lost more money than weight.
If your efforts to eat right and exercise just don't bring the results you'd hoped for and you're interested in medication to lose weight, discuss your concerns with your physician and find out if it is an option for you.
There are three types of weight loss medication: those that suppress the appetite with amphetamine-like effect; a second type of appetite suppressant called sibutramine; and third, orlistat, which prevents the absorption of some of the fat you eat. All have potential side effects and none should be used indefinitely.
Keep in mind that weight loss medications are intended only for individuals who have a significant amount of weight to lose.
SBD Q&A Tummy Trouble
As for constipation, this is an extremely common problem for low-carb dieters. This is due to the fact that in the initial phases of low-carb diets causes a drastic change in most people's diets. If you're accustomed to eating a lot of fruit, plenty of carbs, and some of the vegetables you might not now be "allowed", your regularity can become, well, irregular.
Drinking enough water each day is important to regularity whether you're dieting or not, so be sure you're getting in at least eight glasses a day.
Have you tried a fiber supplement? Check with your pharmacist to compare types. Taking supplements that contain psyllium can make a big difference in your regularity. Psyllium is a type of seed husk used in fiber supplements (e.g. Metamucil, Benefiber). Take a look at the label to see if it is the active ingredient in the supplement you are considering.
With the South Beach Diet in particular, it is not at all unusual to experience constipation during Phase 1.
The vegetables you are including in your meal plans simply may not have enough fiber in them to "get the job done," or you may not be eating enough veggies in general. This diet recommends you eat around four to five cups of vegetables daily. At least one half cup should beans.
Are you eating a lot more cheese than usual? Cheese is known to be a food that causes constipation. Since it's an allowed food on all Phases of this diet, you may be eating a lot more than you're used to. Try cutting back and see if that makes a difference.
To prevent constipation, Dr. Agatston recommends taking one teaspoon of sugar-free Metamucil or Benefiber in 8 ounces of water about 15 minutes before meals .
Remember to drink more fluid whenever you take fiber supplements, because not drinking enough liquid when you take them can actually make constipation worse.
Dr. Agatston suggests there is a second benefit to taking a fiber supplement -- it slows down digestion. That means it'll take you longer to feel hungry again after you it than it would have if you hadn't taken it.
If you continue to have bloating, constipation, or other unfavorable G.I. symptoms, such as abdominal pain, it's important that you speak to your doctor, as these could be symptoms of an underlying health condition.
When is it Binge Eating?
Binge. The word is often used to describe a bout of heavy drinking. In recent years, however, it has come to mean something new. Binge eating is now a well-known aspect of the eating disorder known as bulimia nervosa, where food is eaten in large quantities and then regurgitated.
But binge eating can also occur on its own, without bulimia being present. These bouts of overeating can significantly and negatively impact health and well-being. It can be a serious problem with serious ramifications, such as morbid obesity and increased risk of developing certain weight-related diseases, such as type 2 diabetes.
So how do you know if overeating is just an occasional "blip" of overindulgence or a serious issue? Some experts refer to an occasional binge as "benign binge eating" or "everyday overeating," and consider it to be normal. But if binge eating itself has a significant unfavorable impact on your life, it's cause for concern.
Binge eating differs from "normal" overeating in two main ways: A larger amount of food is consumed at one time.The binge eater feels a sense of loss of control.
There are no set parameters for how much food is too much to be considered "normal" overeating. A binge eater must assess: Am I eating an amount of food larger than what most people would eat under the same circumstances and in the same amount of time?
Those who have a binge eating problem often say they feel a loss of control over what and how much they eat during an "episode" of overeating. Some binge eaters say they feel driven to eat, as if it were a compulsion that cannot be ignored.
The feelings binge eaters experience during and after overeating range from intense pleasure to disgust. That's another key difference between overeating and binge eating -- the sense of disgust does not make a binge eater stop eating, while an overeater listens to that voice. The binge eater feels she simply cannot stop.
Other characteristics of binge eating include eating more rapidly than usual and not chewing food completely. Some binge eaters consider food more important than other aspects of their lives and may hide food to eat in odd places, or even steal food from others.
In general, binge eaters tend to eat more often than those who experience the occasional bout of overeating. Note, however, that continually snacking throughout the day (grazing) is not considered indicative of binge eating.
If you feel that your eating habits have been described here, there is good news. Cognitive behavior therapy has proven very effective in helping binge eaters. Ask your doctor for advice, or look for professional help in your community. By finding a qualified counselor -- such as a licensed clinical social worker or psychologist -- you will take a huge step toward gaining control of a seemingly uncontrollable problem.
Emotional eating is often an issue for binge eaters, which can also be treated with therapy, stress management techniques, and improved self-care skills, such as journaling and planning relaxing activities as alternatives to eating.
To find a qualified counselor in your area, visit The CMHS Mental Health Services Locator.
Source:
Fairburn, Christoper G., Zafra Cooper. "Binge Eating: Definition and Classification." Binge Eating: Assessment, Nature and Treatment. Guilford Press, 1993. 3-6.
Benefits
Come on, you already know you need to exercise regularly, right? Just in case you need a half dozen more reasons to get moving, consider these health benefits of exercise:
Carbohydrate Counts for Fruits
A
apple, with peel (2 3/4" size) 21.1
apple, canned (Del Monte, 4 oz.) 18
apple butter (Smucker's, 1 tbsp.) 11
apple juice (Minute Maid, 8 fl. oz.) 28
apple sauce (Mott's, 1/2 c.) 25
apple sauce, chunky (Mott's, 1/2 c.) 24
apricot, medium size 11.8
apricot, canned (Del Monte Lite, 1/2 c.) 16
apricot, dried (Sun-Maid, 1/4 c.) 25
avocado (1) 14.9
B
banana (1 small) 23.7
blueberries (1/4 c.) 5.1
C
cantaloupe (1/4 c.) 3.3
cherries (1/4 c.) 4.8
F
fig (1) 9.6
G
grapes (1/4 c.) 7.1
<< Fruit Carbs
WEIGHT LOSS PORTION CONTROL SERVING SIZES QUIZ!
Think you know your stuff when it comes to portion control? Test your knowledge on sizing up servings with our portion control quiz.
Start Now!Create a Food Journal
Recording where you eat and with whom can help you identify factors that may be influencing how you eat. Do you often eat too much when watching TV? When is the last time you actually ate at the kitchen or dining table? Who was there when you ate too much? Do you find you eat more when you're socializing with friends? You may find you eat less if you take the time to set the table and eat while doing nothing else. If you over-eat in social situations, you may need to find non-food activities to do with friends. if(zSbL
The role of family and friends in dieting success
Friends and family can play a major role in the success of your weight-loss plan. Social support can help you stick to a diet and stay on track with a new exercise plan. But the people around you can have a negative impact as well. Sometimes, well-intentioned loved ones sabotage your weight-loss success. The next time you find yourself struggling for support, use these solutions to get the help you need.
Situation: Family gatherings focus mainly on food.
Solution: Encourage members of your clan to offer lower calorie options during family feasts. Menus are often planned out of habit and tradition. With some education and encouragement, old family favorites can be blended with newer healthier options so that your weight-loss efforts aren't derailed when you sit down at the table. Offer to help with cooking, shopping or menu planning so that you know what choices you'll have before attending the get-together.
And skip the alcohol. Not only will drinking decrease your willpower, each ounce of booze contains about 100 calories. Add a mixer to the glass and each cocktail can total 300-500 calories or more.
Situation: Friends and family plan activities during your scheduled workout time.
Solution: It's easy for social pressure to get the best of you. Rather than trying to say "no" to attractive invitations, suggest an alternative plan instead. If a co-worker feels snubbed when you decline her happy hour invitation, see if she belongs to your gym and invite her to an exercise class. Or ask her to join you in a physical activity, such as a walk or indoor stair-climbing session during lunch.
On the weekends, plan exercise sessions that include your spouse or kids. Take the family on a hike and healthy picnic. Ride bicycles to the local farmer's market to get fruits and vegetables for the week. Schedule the activities in advance and write it on the family calendar so the time slot is protected.
Situation: You don't have friends who understand your weight-loss struggle.
Solution: Branch out! Many weight-loss programs include group support. Weight Watchers, Jenny Craig and several other plans provide both in-person and online support. Many church groups and medical centers provide support groups, too. Take advantage of the sessions by connecting with other members. Set up a buddy system, suggest a recipe exchange or invite a fellow dieter for a walk or a healthy meal.
If you don't belong to a weight-loss group, search out online support. In a recent study of online weight loss support groups, researchers found that successful dieters appreciated the anonymity of the online experience. These communities are also a great place to share experiences and get non-judgmental feedback.
Situation: Loved ones offer food as comfort during times of stress.
Solution: Be clear about expressing your needs to others. Your weight-loss journey may take place through periods of job stress or relationship problems. Just the process of dieting can churn up feelings of insecurity, helplessness and frustration. This is normal.
When well-intentioned loved ones reach out to help by cooking for you or including you in social situations where sticking to your diet is difficult, be prepared with a response about a better way to help. Use one of these ideas to reduce stress or try one of your own.
Attend a religious service together. Spiritual support has been shown to be a factor in successful dieting.Exercise together. Physical activity can help to reduce stress. Go for a walk or attend a dance class together.
Ask for help with household chores. Tackling the to-do list with a friend may help alleviate feelings of being overwhelmed.
Situation: Friends or family members challenge your commitment or make harmful comments.
Solution: Remind yourself of the success you've already enjoyed and share your pride in your accomplishments. Be ready to counter negative comments with a positive affirmation.
Negative remark: "You won't even make it a week!"
Positive affirmation: "I'm glad I've made this investment in my health."
Negative remark: "You've never been successful before. You won't be successful this time either."
Positive affirmation: "Getting to a healthy weight is important to me. I'm proud of myself for my continued efforts."
Negative remark: "You are meant to be big. Just be happy with who you are."
Positive affirmation: "I like the goals I've set for myself."
Sources:
Kevin O. Hwang, Allison J. Ottenbacher, Angela P. Green, M. Roseann Cannon-Diehl, Oneka Richardson, Elmer V. Bernstam, and Eric J. Thomas " Social support in an Internet weight loss community " International Journal of Medical Informatics Volume 79, Issue 1 , Pages 5-13, January 2010.
Nam, Sang Gon, M.S. The effect of social support on the success of a spiritual-church based weight loss program for African-American women Clemson University 2007.
Michaela Kiernan, Susan D. Moore, Danielle E. Schoffman, Katherine Lee, Abby C. King, C. Barr Taylor, Nancy E. Kiernan and Michael G. Perri. Social Support for Healthy Behaviors: Scale Psychometrics and Prediction of Weight Loss Among Women in a Behavioral Program Obesity October 13, 2011
Cardiorespiratory endurance
Performing regular aerobic exercise will help improve your cardiorespiratory endurance.Image: © [2008] www.clipart.comDefinition: Cardiorespiratory endurance refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Cardiorespiratory endurance is an important part of overall physical fitness.Also Known As: cardiorespiratory fitness, aerobic fitness, aerobic powerPerforming regular aerobic exercise will help you improve your cardiorespiratory endurance level. if(zSbLLose Weight without Spending
Cutting liquid calories from your diet is one of the easiest and most "painless" ways to lose weight. Once you start keeping a food diary, measuring servings, and tracking your caloric intake, you may be surprised at the number of calories you consume in the form of beverages. The good news is you may not need to cut as many food calories once you realize how many liquid calories you can cut.
And since we all want to lose weight without spending money, consider this: Buying fewer beverages can save you a lot of cash over time (especially if those beverages are coffee drinks or wine!).
Here is an example of a person's caloric intake just from beverages as recorded in her food diary:
A.M.
orange juice, 8-oz. glass = 112 calories
coffee, 2 cups, 4 packets sugar = 92 calories
Mid-Morning
mocha frappe = 230 calories
Lunch
soda, 16-oz. cup = 200 calories
Afternoon
apple juice, 8-oz. container = 117 calories
Dinner
iced tea, sweetened, 16-oz. glass = 140 calories
P.M.
white wine, two 3.5-oz. glasses = 168 calories
GRAND TOTAL = a whopping 1,059 calories
If this person cuts just half of the calories from her daily beverage intake by choosing water instead, she could lose a pound per week with no other changes! So, put down that can of soda and fill up a glass at the tap to save tons of calories and a chunk of change!
Low Cal Quick Entrees
Just because you're pressed for time doesn't mean you can't prepare a healthful, low calorie dinner at home. In no time flat, your family can enjoy a homemade entree for a lot less calories than fast food or takeout. Check out these quick and easy low calorie entree recipes from the About.com Guide to low calorie cooking. They're all ready in 30 minutes or less!Kebabs may be a summertime favorite on the grill, but you can also make them year-round using your oven. In this recipe, spraying the chicken with cooking spray and adding flavorful spices is a calorie-cutting alternative to marinating. Calories: 124zSB(3,3)Save money by preparing this Italian restaurant favorite at home for around 300 calories. Served alongside a whole grain and a veggie-filled salad, this makes a filling yet diet-friendly meal in 30 minutes. Calories: 311No one would know you used leftovers for this recipe, making use of holiday turkey from the fridge! These enchiladas are ready in just 20 minutes. Calories: 306These super-easy mini pizzas will be a hit with the whole family -- they can be prepared individually using assorted toppings of each person's choosing. Serve alongside a hearty salad for a quick meal. Calories: 295You can enjoy a fish sandwich to rival a fast food version for under 300 calories and it's ready in less than 30 minutes. The secret is that the fish is cereal-battered and baked instead of fried. Calories: 276Forget takeout and prepare a Chinese-style dish at home for a lot less calories (and cash). All you need is some chicken to add to what you probably have on hand -– frozen veggies and pantry staples like cornstarch and soy sauce. Calories: 162if(zSbL
Lose Weight without Spending
Cutting liquid calories from your diet is one of the easiest and most "painless" ways to lose weight. Once you start keeping a food diary, measuring servings, and tracking your caloric intake, you may be surprised at the number of calories you consume in the form of beverages. The good news is you may not need to cut as many food calories once you realize how many liquid calories you can cut.
And since we all want to lose weight without spending money, consider this: Buying fewer beverages can save you a lot of cash over time (especially if those beverages are coffee drinks or wine!).
Here is an example of a person's caloric intake just from beverages as recorded in her food diary:
A.M.
orange juice, 8-oz. glass = 112 calories
coffee, 2 cups, 4 packets sugar = 92 calories
Mid-Morning
mocha frappe = 230 calories
Lunch
soda, 16-oz. cup = 200 calories
Afternoon
apple juice, 8-oz. container = 117 calories
Dinner
iced tea, sweetened, 16-oz. glass = 140 calories
P.M.
white wine, two 3.5-oz. glasses = 168 calories
GRAND TOTAL = a whopping 1,059 calories
If this person cuts just half of the calories from her daily beverage intake by choosing water instead, she could lose a pound per week with no other changes! So, put down that can of soda and fill up a glass at the tap to save tons of calories and a chunk of change!
Reality of Calories
Are you unhappy with your weight? Have you ever looked in the mirror and asked, "How did this happen?"?
Well, the explanation sounds deceptively simple: If we take in more calories than we need on a daily basis, the excess calories turn into extra weight.
Think of food as fuel and your body as a car. Food is the energy our bodies "run" on. Overeating is like over-fueling; any excess fuel you don't "run on" turns into fat. Thus, the cycle of weight gain begins.
Because of this basic principle (calories consumed versus calories spent), the cause of weight loss is just as straightforward as the explanation of weight gain. If you consume fewer calories than you burn, you will lose weight.
Believe it or not, this is the basis of every weight loss diet. Whether you follow a low-fat or low-carbohydrate/high protein diet or you reduce portion sizes, these are all varied means to the same end: fewer calories consumed.
Keep in mind that there are some of the factors that contribute to obesity that you have little - if any - control over, the chief one being genetics.Research has shown that heredity may be the cause of up to a 30 percent increase of body weight.
Other uncontrollable influences include weight gain due to side effects from medication, extreme inactivity due to medical problems, and thyroid/metabolic conditions.
The good news is, controlling caloric intake will lead to weight loss despite most contributing factors.
To find out how many calories are in the foods you eat, and learn more about counting calories, visit Calorie Count Plus!
BMI vs. body fat percentage
If you are trying to lose weight, there are several ways to measure your progress. In addition to weighing yourself on the scale, your healthcare provider may measure your body fat percentage or body mass index (BMI). But which measurement is the best one to use? The answer depends on a number of factors.
BMI is a number that is used to evaluate body composition. It is not a percentage of body fat, but rather a general score that helps determine if your weight is healthy. The number is calculated using your weight and height. If you are carrying too much weight for your height, the excess weight is assumed to be fat.
Although some experts have suggested BMI is not always an accurate measurement, for most people this is the easiest and least expensive way to determine if their body fat is too high to maintain good health. In general, people with a BMI of 25 or higher have a higher risk of heart disease, high blood pressure, diabetes and other chronic diseases.
To figure out your own BMI, you'll need to know your weight and height. Use a mathematical formula to get the index number or use an online calculator to get an instant result.
Once you have your BMI, use this chart to evaluate the result.
Underweight = less than 18.5Normal weight = 18.5-24.9Overweight = 25-29.9Obese (Grade I) = 30-34.9Obese (Grade II) = 35-39.9Obese (Grade III) = > 40If your BMI falls into the overweight or obese categories and you feel that your weight is healthy, you may want to consider other factors. Bodybuilders and athletes who participate in vigorous weight training activities may carry excess weight that is muscle, not fat. Your diet, ethnicity and family history may also impact your BMI. But in most cases, BMI will provide a good estimate of whether or not your weight is healthy.
Body fat percentage is a measurement of the fat on your body as opposed to muscle, bone and other lean body mass. Healthy body fat percentages are different for men and women. Body fat can be measured using different techniques.
Skin calipers. The least expensive way of measuring body fat is by using skinfold calipers. The tool lightly pinches the skin in three separate areas on the body. In men, the chest, abdomen and thigh are measured. In women, the triceps, hip and thigh are measured. Based on the measurements, a percentage of total body fat can be estimated. Pros: The test is inexpensive and is widely available in health clubs, fitness centers and often in a physician's office. It is an easy, comfortable test to perform and takes only minutes to complete.Cons: The accuracy of the result depends on the skill of the tester. If multiple tests are being performed to measure the progress of your weight-loss program, be sure that the same person is conducting the test each time.Underwater or hydrostatic weighing. Until recently, underwater weighing was considered the gold standard for measuring body fat percent. During the test, a patient is submerged in a large tank of water. The amount of displaced water is measured. Based on that number, body fat percent can be estimated. Pros: This test is generally performed in a laboratory setting by a highly skilled technician. The results are likely to be very accurate.Cons: This is an expensive and complicated test to perform. It is only available at limited locations, such as universities, some hospitals and laboratories.BodPod. This egg-shaped pod is becoming more widely accepted in clinical settings and has been used to test body fat in published studies. The BodPod works in the same way that underwater weighing works, but air displacement is measured inside the pod instead of water displacement. Pros: At $40-$100 per test, BodPod is generally less expensive than hydrostatic testing. It is also more comfortable to perform because it doesn't require underwater submersion.Cons: The BodPod is not available in all areas.DeXA scan. Dual energy X-ray absorptiometry (DXA), or DeXA scanning, is often available in medical settings and is considered to be highly accurate. The test is also used to measure bone density. Like most imaging procedures, it exposes the patient to very low doses of radiation Pros: DeXA scanning is expensive, but is sometimes covered by insurance.Cons: Some older DeXA scanners are less able to accommodate patients who weigh more than 300 pounds.Bioelectrical impedance. The most common bioelectrical impedance analysis (BIA) device is the body fat scale. BIA devices can be found in fitness clubs, health fairs and at the doctor's office. During the test, a very low level electrical current travels through the body to measure lean body tissue and body fat. Pros: BIA is very easy to use and provides instant results.Cons: Your hydration level, the timing of your last meal and skin temperature can affect BIA results.For most people who are beginning a weight-loss plan, BMI will provide the best measurement. Body mass index is easy to measure, requires no special equipment and, in most cases, is an accurate predictor of whether or not your weight is likely to cause health problems.
Throughout the goal-setting, weight loss and weight maintenance phases of your journey, it is important to have an easy method for evaluating body composition so that you can check it on a regular basis and stay on track. For example, a patient who falls into the obese (Grade III) category may set a reasonable goal of reaching the obese (Grade II) BMI range. Having an easy evaluation method will help him or her to see the index number move into a healthier category and may inspire the confidence needed for additional weight loss.
If you find that your BMI stays the same despite your best efforts, you may want to choose a different weight-loss plan or speak to your physician about medications that may help you reach your goal. Once you've lost the weight, remember to evaluate your BMI occasionally to make sure that your weight remains healthy.
Sources:
Healthy Weight - It's not a diet, it's a lifestyle. About BMI. Centers for Disease Control and Prevention. Accessed: November 25, 2011. http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.htmlAssessing Your Weight and Health Risk. National Heart Lung and Blood Institute, National Institutes of Health. Accessed: November 25, 2011. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm
Gilliat-Wimberly M, Manore MM, Woolf K, Swan PD, Carroll SS. " Effects of habitual physical activity on the resting metabolic rates and body compositions of women aged 35 to 50 years.." US National Library of Medicine National Institutes of Health 2001 Oct;101(10):1181-8.
Weight Control Information Network. Understanding Adult Obesity. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed: November 26, 2011. http://win.niddk.nih.gov/publications/understanding.htm
Weight Loss 101
Regular physical activity is an absolute necessity when it comes to long-term weight loss success.
Dieting can cause muscle mass to be lost, while exercise increases it. Exercise and healthy eating will help you lose more weight than dieting alone since muscle burns more calories than fat. Because exercise speeds up your metabolism, you can cut fewer calories from your diet and still lose weight with regular moderate exercise.
The key to starting -- and sticking to -- a fitness regimen is choosing activities that you enjoy and look forward to. Long-term success also requires planning; the exercise habit doesn't form by accident.
The risk of developing diabetes, heart disease, osteoporosis, and many other health problems is lessened with regular physical activity. Some conditions, such as hypertension and type 2 diabetes, have a direct link to a sedentary lifestyle.Regular exercise also brings more immediate benefits: It improves resistance to infections, joint flexibility, emotional well-being, energy and stress levels, and digestion. With continued, regular exercise, you will find that you will move easier, feel stronger, have better posture, and experience less chronic pain (if any at all).
Walking is the ideal exercise for those of us with weight issues. Even if you're significantly overweight or obese, you can walk for weight loss. Begin today by simply walking to the end of your block, or even just to your mailbox and back. More people tend to stick with walking in the long run than any other form of exercise. Shop local thrift shops, classifieds, yard sales, and second-hand fitness stores. Stick with tried-and-true exercise equipment, such as exercise bikes or treadmills; resist the call of novelty equipment such as an "ab fat blaster." A step, resistance bands, or a set of hand weights, are also good investments for beginners. Gyms offer a wide variety of exercise methods, including cardio machines such as step machines, low-impact aerobic classes, weight-lifting, indoor cycling classes, kickboxing and step aerobics classes. Options for working out indoors at homeinclude exercise videos or DVDs, doing exercises such as squats or push-ups, dancing, using a stationary bike, and using a step. The Surgeon General recommends that women over 50, men over 40, and those who have been sedentary for a long time see a doctor before beginning to exercise.It's very important to start out slowly, particularly if you have been inactive for a while. If you do too much, too soon, you not only increase your risk of injury, you're more likely to get burnt-out. And that can lead you to give up exercise altogether.
Why not start today? Aim for just 10 minutes of walking. Those 10 minutes can eventually become three 10-minute sessions a day; in time you will be able to work up to 30 consecutive minutes. Gradually increasing the duration will help your body become conditioned to regular exercise.In time you can set a bigger goal, such as three 30- or 60-minute workouts, three days a week. (The World Health Organization currently recommends an hour of moderate activity most days of the week to maintain a healthy body weight.)
Remember, the most important part is to schedule your work out -- and then, just do it -- even if it's just that first 10-minute walk. That 10 minutes will make a difference!
Continue: Stay the Course
Muscle Strength
Definition: Muscle strength refers to the amount of force a muscle can produce with a single maximal effort. Size of muscle cells and the ability of nerves to activate them are related to muscle strength. Building muscle strength helps with body alignment, makes performing everyday actions easier, increases metabolism, and relieves stress. if(zSbL
What is Metabolism?
Your metabolism at work.Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning.
Your metabolism burns calories all the time, whether you're just sitting on the couch or you're jogging around the block.
Even while we sleep our metabolism is working. Your body is using up energy to keep running -- to make your heart beat, your kidneys function, and so on.
Your Basal Metabolic Rate (BMR) is the number of calories you would burn even if you slept all day and night.
Many factors can affect your BMR, including your age, health, stress level, and even the temperature of your environment.
To get a general idea of what your BMR is, multiply your weight by 10. If you weight 150 pounds then your BMR = 150 x 10 kcal/lb = 1,500 kcals (kcals stands for the number calorie burned).
Your true resting metabolic rate will vary from any one else around you. It is influenced mainly by your body size and muscle mass, as well as genetics.
To get a more accurate estimate of your metabolism, a qualified trainer or a registered dietitian can measure it on a small device like a calculator. It will compute the number of calorie you actually burn per minute -- an estimate of your resting metabolism.
Inquire at your local fitness center or hospital to see if they offer this service.
Breakfast Under 500 Calories
At only 70 calories, an egg is a great way to get lean protein into breakfasts under 500 calories.Image: Clipart.comListen up breakfast skippers -- it's time to start eating that all-important morning meal. Get your day off to a great start with these ideas for breakfasts under 500 calories. PB and Apple
Natural peanut butter, 1 Tbsp.
Whole-wheat English muffin
Apple, 1
1% milk, 1 c.
416 calories
Waffle and Yogurt
Whole-grain waffles, 2
Light syrup, 1 Tbsp.
Light vanilla yogurt, 6 oz.
Banana, 1, small
414 calories
Starbucks
Fruit, Yogurt & Granola Parfait
Nonfat cappuccino, tall
400 calories
Jamba Juice
Bright Eyed & Blueberry yogurt blend smoothie
380 calories
Oatmeal with Cherries
Oatmeal, 1 c.
Dried tart cherries, 1 c.
Brown sugar, 1 tsp.
Cinammon, dash
1% milk, 1 c.
371 calories
McDonald’s
Fruit and yogurt parfait
Fruit and walnut salad, snack size
370 calories
Bagel Breakfast
Whole-wheat mini bagels, 2
Whipped cream cheese, 2 tsp.
Egg, 1, hard-boiled
Orange, 1
369 calories
Brown Betty for Breakfast
Apple, cored and sliced, microwaved for three minutes and topped with:
Raisins, 1 Tbsp.
Almonds, chopped, 1 Tbsp.
Walnuts, chopped, 1 Tbsp.
Light vanilla yogurt, 8 oz.
362 calories
Did you know? You can plan your own calorie-controlled breakfasts using the simple, free tools at About.com's Calorie Count.
Polyunsaturated Fats
Definition: Polyunsaturated fats are found in certain foods and can benefit your health by lowering cholesterol levels and providing essential fats known as omega-3 and omega-6. Certain foods and supplements can provide polyunsaturated fats.Also Known As: good fat, healthy fatPolyunsaturated fats are found in soybean oil, corn oil, safflower oil, fatty fish, and some varieties of nuts and seeds. if(zSbL
Finding the right diet for you
The market is flooded with diet plans. Many make promises about easy weight loss, no food restrictions, no exercise and quick results. The claims can be both tempting and confusing. So, how do you sort through the plans to find the one that will work for you? Ask yourself these five questions before investing any time or money in a diet plan.
What is my budget? Before you begin shopping for the best weight-loss program, decide if you have money to invest. Then investigate as many plans as possible. Be sure to evaluate all costs that might be involved. This includes the cost of the food, support services, reference materials and exercise classes. Also, factor in the amount of time you'll need to be on the plan to lose your goal weight.The cost of a diet program is not necessarily a predictor of the plan's success; however, there is some evidence that suggests commercial weight-loss plans are more successful than trying to lose weight on your own. Research in the Journal of the American Medical Association found that dieters who followed a structured commercial plan lost slightly more weight than those who followed a self-help plan.
But if you choose to go it alone, there are great resources available for free. ChooseMyPlate.gov offers an interactive diet plan along with an activity and nutrient tracking service at no cost.
Do I have health issues that need to be considered? Your healthcare provider can help you determine which health issues should be considered when choosing a diet. Diabetics, for example, have specific nutritional needs that may limit the kinds of diets they can choose. People with high blood pressure are great candidates for the DASH program, which helps limit salt consumption. Patients who are diagnosed with arthritis may be more comfortable with plans that do not involve as much weight-bearing exercise. Does my schedule allow for food preparation? A primary reason that many diets fail is that busy schedules get in the way of good eating-habits. It's hard to pass by a fast-food restaurant after working a 10-hour day. But if you know that a healthy meal is waiting at home, making a good choice might be easier.Think about how much time you have for grocery shopping and food preparation. Be realistic. If your life simply does not allow enough time to prepare healthy meals, then consider a diet plan where food is included. These might include:
Do I have social support? One of the most important factors in successful dieting is social support. A supportive spouse, a dieting neighbor or a community group can all provide the emotional support you need through your dieting journey.Some Y's, neighborhood community centers, senior citizen groups and hospitals offer weight-loss support services. Or look for a program at your religious center. A study by the University of Illinois, Department of Medicine, found that adding a religious component to the weight-loss programs of some women improved their results.
If the people around you aren't available, find a commercial plan that includes a social component. Diet programs such as Weight Watchers provide support services at locations around the country. Weigh-ins, recipe exchanges and group meetings provide excellent opportunities to connect with others who are trying to lose weight.
What plans have I tried in the past, and why did they fail? Evaluate your weight-loss history and make a list of the reasons that past diets have been unsuccessful. Were the food choices too restrictive? Then choose a diet that emphasizes portion control rather than specific food restrictions. For example, Seattle Sutton allows you to eat many different foods but in smaller portions. The Atkins Diet, on the other hand, restricts consumption of most carbohydrates.Did you always feel hungry? Then choose a diet that allows for greater food intake, but emphasizes consumption of low calorie foods such as fruits, vegetables, lean proteins and dairy. Volumetrics and the Five Factor Diet both emphasize regular full meals.Did you lose motivation? Then choose a diet plan that includes accountability to a friend, a support group or to a weight-loss professional.In the process of choosing the right diet for you, try to ignore the claims and advertisements. Focus on your own physical, emotional and lifestyle considerations to find a plan that helps you reach your weight-loss goal.
Sources:
Stanley Heshka, PhD; James W. Anderson, MD; Richard L. Atkinson, MD; Frank L. Greenway, MD; James O. Hill, PhD; Stephen D. Phinney, MD, PhD; Ronette L. Kolotkin, PhD; Karen Miller-Kovach, MS, RD; F. Xavier Pi-Sunyer, MD . "Weight Loss With Self-help Compared With a Structured Commercial Program A Randomized Trial" Journal of the American Medical Association. 2003;289(14):1792-1798.
ChooseMyPlate. USDA. Accessed: November 27, 2011. http://www.choosemyplate.gov/
Your Guide to Lowering Your Blood Pressure with DASH. National Heart Lung and Blood Institute. Accessed: November 28, 2011. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm
Weight Control Information Network. Understanding Adult Obesity. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed: November 26, 2011. http://win.niddk.nih.gov/publications/understanding.htm
Weight Loss Information Network. Choosing a Safe and Successful Weight Loss Program. U.S. Department of Health and Human Services. Accessed: November 25, 2011. http://win.niddk.nih.gov/publications/choosing.htm
Medline Plus. Weight Control. U.S. National Library of Medicine. Accessed: November 25, 2011. http://www.nlm.nih.gov/medlineplus/weightcontrol.html
Marian L. Fitzgibbon, Melinda R. Stolley, Pamela Ganschow, Linda Schiffer, Anita Wells, Nolanna Simon, and Alan Dyer. "Results of a faith-based weight loss intervention for black women." Journal of the National Medical Association. 2005 October; 97(10): 1393-1402.
Karen Hye-cheon Kim, PhD, Laura Linnan, ScD, CHES, Marci Kramish Campbell, PhD, MPH, RD, Christine Brooks, Harold G. Koenig, MD,Christopher Wiesen, PhD. "The WORD (Wholeness, Oneness, Righteousness, Deliverance): A Faith-Based Weight-Loss Program Utilizing a Community-Based Participatory Research Approach." Health Education and Behavior. December 15, 2006.
Monday, January 9, 2012
SBD Q&A Tummy Trouble
Question:
I recently started the South Beach Diet and I am losing weight like the book promised, but I am experiencing some side effects and I don't know that I'll be able to stay on it if this continues. I have been having a lot of bloating in my abdomen lately ... I also am constipated. What's going on? - Maria
Answer:
Thanks for sending your question ... I know it probably wasn't an easy one to ask. Rest assured, these can be very common problems to those of us following a carb-reduction diet like The South Beach Diet.
First up, the abdominal bloating you are experiencing is probably due to the dietary changes you've made recently. Although it has some other causes, abdominal bloating is typically the result of intestinal gas. Making diet changes -- like suddenly increasing fiber -- can cause excess gas to build up in your digestive system.
You're probably eating more veggies and beans than usual. Certain vegetables like cauliflower, asparagus, and broccoli are known to cause excess gas. Additionally, increasing wheat in your diet can cause gas, so switching from white, refined carbs to whole grains could also be to blame. Lastly, eating dairy foods can cause gas to build up.
From personal experience, I can recommend two ways to cope:
When I was a vegetarian, I found a product called Beano was very helpful. It is available at virtually any drug store and is reasonably-priced. This product is particularly helpful if you eat a lot of beans or legumes. It's easy to take and there are no side effects that I know of.
As a former IBS patient, I began taking activated charcoal as part of my treatment regimen. It can help to both prevent and alleviate gas and bloating. Like Beano, it's available at drug stores, but you'll need to take it a little more often. Other OTC treatments, like Gas-X may also be helpful to treat the gas that causes bloating.
You can learn a lot more about this topic at About's IBS/Chron's Disease Guide site: See Abdominal Bloating and Gas.
Continued: Constipation Prevention and Treatment >>
5 Emotional Eating Cues
Emotional eating is the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Some of the common emotional eating cues are: Whether you're angry at yourself, another person or a situation, you stifle your feelings using food rather than confronting them and releasing them. It's easier to smother a problem than to deal with it.You think: Nothing really matters anyway. Nothing's ever going to change or get better for me. So, why should I care about my health or weight? Besides, eating makes me feel better. (Please note: Extreme feelings of hopelessness are typical of chronic depression. Please talk to a mental health professional if you find yourself feeling perpetually hopeless.)You think: My life is out of control. There is nothing in it that I am in charge of. Everyone and everything around me rules my life. Except for eating... I can eat whatever I want, whenever I want it. So I will.Perhaps you've accomplished something exceptional at work and no one has noticed. Or maybe you've made a personal achievement you'd dreamed of for years. But no one at home shares your pride. You find yourself tempted to congratulate yourself by "treating" yourself to a binge.There's nothing to do. Nowhere to go. Perhaps you feel lonely, too. There's nothing at home to occupy your mind or your hours. But there is a pantry full of comfort food that will kill some of that empty time. If you fit into any one of these five profiles, try sitting down with a piece of paper and brainstorming to find alternative behaviors to eating.
You may be surprised at the solutions you come up with... and at just how well they work once you try them.
Then, write your ideas on notecards and post them where you will see them in your moment of need -- how about on the refrigerator door or next to the pantry?
Accepting why you eat the way you do can be a big step towards breaking the cycle of emotional eating.
<< How to Deal with Emotional Eating
Ruby Tuesday Quick Guide
Ruby Tuesday is a casual dining restaurant that offers a number of healthy choices including white bean chicken chili and a grilled sirloin steak for around 200 calories. The restaurant is probably best-known for its signature burgers, but they won't be popular with you if you're waist-watching -- most top out around 1,000 calories! This quick guide with help you make calorie-smart and healthy choices at Ruby Tuesday. White Bean Chicken Chili - 318 caloriesChicken Bella - 387 caloriesCreole Catch - 320 caloriesgrilled chicken - 257 caloriesgrilled salmon - 365 caloriesplain grilled petite sirloin - 206 caloriesfresh steamed broccoli - 89 calorieswhite cheddar mashed potatoes - 130 caloriesside of baby green beans - 85 caloriesCarolina Chicken Salad - 1,129 caloriesChicken Piccata - 1,405 caloriesParmesan Chicken Pasta - 1,450 caloriesMemphis Dry Rub Full-Rack - 1,076 caloriesBoston Blue Burger - 1,424 caloriesSmokehouse Burger - 1,434 caloriesBrewmaster Burger - 1,221 caloriesBuffalo Chicken Burger - 1,127 calories
You can find the nutritional content of many other Ruby Tuesday items, as well as many other popular restaurant chains, at About.com's Calorie Count.
SBD Q&A: Phase 1
Question:
I want to lose about 30 pounds. I have been reading over the South Diet Beach book and I am quite intimidated by the requirements of Phase 1. Do I really have to do it in order for the diet to work?
- Joann
Answer:
Hi Joann,
I can certainly understand your trepidation. Looking over the first part of The South Beach Diet -- called Phase 1 -- can be downright daunting, especially if you're a "carb-addict"!
During Phase 1, you will find some strict limitations about what you cannot eat. Many foods you may be accustomed to eating often (and eating large portions of) will be completely off-limits during Phase 1 of The South Beach Diet. Examples of Phase 1 forbidden foods include: bread, pasta, potatoes, and fruit.
Yes. It will be difficult.
But, the fact is, you really do need to follow that part of the diet in order for it to work the way it is supposed to.
This is because the purpose of Phase 1 is to "reset" your cravings for carbs. Within a few days of Phase 1 you will notice your cravings for the foods you're avoiding are slowly diminishing. And eventually they will disappear altogether.
If you don't follow Phase 1 of The South Beach Diet, this simply can't happen.
Instead of focusing on the foods that you can't have during Phase 1, focus instead on the many allowable foods you can enjoy.
Take the opportunity to sample some new foods; I'll bet there are some vegetables on the allowed list that you haven't even tried! Why not give some easy Phase 1 recipes a whirl?
An important tip: Including snacks in your meal plans will help you stick to the requirements of Phase 1 and will help decrease your cravings.
The good news is Phase 1 is just that ... a phase. It is not meant to be a permanent way of eating.
For most South Beach Dieters, Phase 1 will only last for two weeks. Those who are considered morbidly obese may extend Phase 1, but staying on it longer is not required of them.
Want more good news? By the time you finish Phase 1, you'll have already lost a significant amount of weight. Belly fat is often the hardest weight to lose and you'll see it diminish after those first, tough two weeks of this plan.
Keep in mind that by doing Phase 1, you are actually doing yourself a favor. Getting control of your cravings will help you adjust to making healthier choices for the rest of your life.
Good luck, Joann, and thanks for sending in your question!
Cinema Wars
Here are some ideas for diet-specific snacks:
Give in ... But Just a Little Bit
If you decide to get theater popcorn (and why shouldn't you treat yourself once in a while?), keep just one hard and fast rule: Don't convince yourself to buy the largest size available just because it doesn't cost that much more. The Center for Science in the Public Interest warns:
"Moving from a small to a medium bag of movie theater popcorn costs about 71 cents — and 500 calories. A 23% increase in price provides 125% more calories and two days’ worth of saturated fat."
Truth be told, I've reasoned away the cost to portion theory many times: I usually say, “Oh, but I'll share with ____ (fill in the blank with that night's partner in caloric crime.)” But in reality, even if you think you can keep from eating too much by sharing ... you probably won't end up eating less when you have such a large portion within reach.
In fact, a study by Brian Wansink, a professor at the University of Illinois at Urbana-Champaign, showed that people who were given a big bucket of popcorn at a movie ate 50% more than those who were given a medium-sized bag. The worst part? They thought they only ate as much as those with the smaller bag when asked to estimate how many ounces they'd consumed. Over-eating can happen before you even know it when portions are oversized.
Your best bet? Order a small popcorn without buttery topping or better still, a kid's size. Share with your neighbor, but don't get talked into the special deals like "family combos". Don't get bamboozled by that bucket that reads "Free refills on large size." in big, bold letters, either. Here's my rule of thumb: If you have to hold it with two hands, you've made the wrong choice.
Satisfy a Sweet Tooth
If you've just got to have candy, force yourself to ignore all candy bars (sigh). Choose the lesser evil like Junior Mints, Pepper Mint Patty, Gummy Bears, jelly beans and Tootsie Rolls. Forget about chocolate covered anything ... even if what's inside is ok (e.g. pretzels).
Continued: Beverage Basics >>
Thai Restaurants Quick Guide
Thai restaurants offer a variety of flavorful dishes that combine flavors like spicy, sweet, bitter, and sour. Vegetable- and noodle-based dishes -- such as yum salads, which are rich with vegetables -- and steamed foods are among good choices; others, such as curries prepared with coconut milk or deep-fried foods, are less preferable. Here is a quick guide to healthy choices at Thai restaurants: yam or yum salad (vegetables and noodles)larb (meat-based salad)nam pla (as a sauce or dressing)soup (e.g. tom yum koong or tom yum kai)steamed dumplingsseafood-based dishes (e.g. steamed mussels)curriesspring rollssataypeanut sauce or dressingfried fishsweet and sour sauce
Dieting Myths
Weight loss myths seem to always be around, whether they're on the Web, sent through e-mail or in the latest celebrity magazine. Believing these ideas can cause you more harm than good. Read on to find out the answers behind some of the most popular myths about weight loss.When you take your caloric intake down too low, you are actually sending your body into "starvation mode." Your body wants to maintain your weight when it "thinks" you are starving; therefore, your metabolism will actually slow down and you may not lose weight. zSB(3,3)The stricter a diet is -- such as completely eliminating entire food groups or eating just one food -- the less effective it will be in the end. You'll get tired of the allowed food and when you feel really deprived, you're likely to call it quits altogether. By treating yourself to your old favorites now and again, you'll stay motivated and you'll be less likely to give in to a binge. (Just make sure you get back on track after your treat.) Moderation is the key to successful, long-term weight loss. All things considered, it doesn't really matter when you eat, only how many calories you eat and burn in a day. Whether you're eating in the morning or at midnight, your body turns any extra calories into fat over the course of time. In fact, eating a light snack -- like cheese and crackers -- before bed may help you sleep better. On the contrary, eating a small, healthful snack between meals will help keep your blood sugar stable and your metabolism going strong. You'll also avoid getting too hungry so you don't overeat at your next meal. Everybody needs to include some fat in their diet. Fat makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish, and monounsaturated fat like that in olive oil. On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get overly-hungry when go too long without eating. Plus, you may not be reaching your daily calorie requirements which will backfire on you (Remember, eating too few calories can cause weight loss to stall). That's why eating the meal we skip most, breakfast, can actually help us lose weight. With non- and low-fat varieties of most dairy products on the market, working dairy into your diet is a definite "do." Women in particular need the calcium dairy products provide, not to mention the fact that research has shown eating enough calcium can actually give our weight loss efforts a boost. zSB(1,2)Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences. Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has many benefits, but when people lose weight due to drinking water, it's most likely because they're substituting it for high-calorie juices and sodas. if(zSbL
Mexican Dining
Mexican food can be a dieting "do" if you say si to fajitas!Image: © Jupiterimages Corp.Mexican restaurants offer a variety of diet-friendly menu menu options. Our dining out "Quick Guides" list the best and worst dishes at many different types of restaurants. This guide will help you make healthy choices at Mexican restaurants. gazpachochicken or vegetable fajitasgrilled chicken-based dishes (e.g., arroz con pollo)grilled seafood-based dishes (e.g. camarones de hacha)salsa and picante saucessoft tacos with chicken or beeftamaleschicken flautasfish tacoschile con carne (hold the cheese)pico de gallochipsguacamolenachoschimichangasquesadilliascrunchy tacostaco saladchorizo sausagesour creamsopapillasTo search the nutritional information for many other restaurant foods, visit About.com's Calorie Count.
My Top Fast Food Choices
You can enjoy a small order of fries at most fast food restaurants for under 200 calories.Image: © Clipart.comI have a confession: I eat fast food several times a week -- it's easy, convenient, and isn't murder on my wallet. Despite the "bad rap" fast food has gotten in recent years, it is entirely possible to make better choices at many eateries. Here are my top picks at four of my favorite chains: Ultimate chicken grill sandwich - 370 caloriesJr. hamburger - 280 caloriesBaked potato, plain - 270 caloriesCaesar chicken salad (no toppings/dressing) - 190 caloriesChili, small - 220 caloriesMandarin chicken salad - (no toppings/dressing) - 170 caloriesLow-fat strawberry flavored yogurt - 140 caloriesApple Dippers w/low fat caramel dip - 100 caloriesFruit 'N Yogurt Parfait - 160 caloriesHamburger - 250 caloriesPremium classic grilled chicken sandwich (no mayonnaise dressing) - 370 caloriesCaesar salad with grilled chicken (no dressing) - 220 caloriesGrilled chicken bacon ranch salad (no dressing) - 260 caloriesVanilla reduced-fat ice cream cone - 150 caloriesJunior burger - 355 caloriesGrilled cheese toaster sandwich - 310 caloriesGrilled chicken sandwich - 350 caloriesGrilled chicken salad (no dressing) - 365 caloriesChicken strip snack - 280 caloriesFrench fries, regular - 185 caloriesVanilla dish - 195 caloriesSmall honey bourbon chicken sandwich - 330 caloriesSmall turkey lite sandwich - 360 caloriesSmall Sierra smoked turkey w/ raspberry chipotle sauce - 360 caloriesSmall Tuscan chicken salad - 325 caloriesSmall veggie lite sandwich - 300 calories You can find the calorie count as well as other nutrition information for these and many other fast foods at About.com's Calorie Count.
Understanding Activity Levels
Walking for 30 minutes most days a week is an example of moderate activity.© [2010] www.clipart.comThe benefits of becoming more physically active go well beyond improving your appearance or fitting into a certain clothing size. Getting enough exercise can significantly reduce your chances of developing a number of serious health problems. Knowing the important health benefits of exercise can help you stay motivated to keep moving when you feel like giving in. Different physical activity levels bring different health benefits. The more often you are active, the more likely you are to experience the health benefits doing so can bring. Let's take a look at four different physical activity levels and their respective health benefits.
A sedentary or inactive lifestyle refers to exercising fewer than three times per week. A sedentary lifestyle contributes directly to weight gain and eventually, obesity. Inactivity tends to decrease the sense of overall well-being and can increase the risk of developing certain health problems and diseases, such as type 2 diabetes. Lifestyle physical activity refers to activities you do regularly as a part of your everyday life. These types of activities typically burn about 150 calories a day for the average person.The following are examples of moderate lifestyle activity: Walking to and from work, 15 minutes each wayRaking leaves, 30 minutesPlaying basketball, 20 minutes
The health benefits of a regular lifestyle activity include: Better blood cholesterol levels, reduced body fat, controlled blood pressure, and improved metabolic health. Those who are moderately active also experience improved quality of life and typically have a lower risk of developing chronic disease.
A moderate exercise program refers to participating in some type of cardiorespiratory endurance exercise for at least 20 to 60 minutes, three to five days per week. This can also include strength training and stretching exercises.Someone following a moderate exercise program might do one of the following:
Those who follow a moderate exercise program experience all the benefits of regular lifestyle physical activity. They also achieve improved physical fitness in the form of increased cardiorespiratory endurance, improved muscular strength and endurance, and greater flexibility. Moderate exercisers experience an even greater improvement in overall health, quality of life, and reduction of chronic disease risk.
A vigorous exercise program refers to exercising for 20 to 60 minutes most days a week, which may include aerobic exercise, interval training, strength training and stretching exercises.Someone who pursues a vigorous exercise program may perform all of the following activities: Running for 45 minutes, three days per weekDoing intervals, two days per weekWeight training, three days per week
Those who follow a vigorous exercise program experience all the benefits of lifestyle physical activity and a moderate exercise program; they also see a greater increase in fitness. Additionally, there is a somewhat greater reduction in chronic disease risk for those who follow a vigorous exercise program.
It's important to note that a vigorous exercise program can increase the risk of injury and overtraining.
Source
Roth, Walton, et al. Fit & Well: Concepts and Labs in Physical Fitness and Wellness 5th Ed. Boston: McGraw-Hill College, 2002.
Quick Recipe Review
There comes a day when the non-cooker holds one more frozen "healthy" entree in her hands, and thinks, "How much longer can I live on these?"
A few months ago, that happened to me. I have relied on convenience foods and Mom's charity (or leftovers!) for many years. So, to no longer be a slave to the "instant" meals in my freezer, I've decided to start cooking!
As I try new, healthy recipes I will be sharing them with you -- along with a "quickie" review that gives you an idea of what I thought of them.
This week, it's low carb entree recipes on the menu, as provided by About's low carb Guide, Laura.
Weight loss pills and supplements
The use of weight-loss supplements is tempting. Who wouldn't want a little help to make the struggle easier? But there are hundreds of diet pills and supplements on the market. It can be confusing to sort through the claims and find a weight-loss supplement that is safe and effective.
There are two categories of weight-loss supplements: prescription medications and non-prescription or over-the-counter (OTC) supplements. As a general rule, the use of OTC weight-loss pills is discouraged. In a study in the Journal of the American Dietetic Association researchers made a clear statement about their use. "Dietary supplements are not recommended as part of a weight-loss program due to concerns about efficacy and safety."
The American Dietetic Association (ADA) also addresses the use of prescription weight-loss pills. In a policy statement, they acknowledge that weight-loss medications may help dieters lose a modest amount of weight initially, but the long-term safety and effectiveness of these types of medications have not been established.
The best resource for information regarding the use of any supplement is your healthcare provider. Ask your doctor about current research into the products that have aroused your interest. Your doctor will also be able to discuss how taking a supplement might interact with your other medications and will also be able to provide the best advice regarding the safety of new products.
Phentermine. Phentermine is marketed under a long list of names, including Suprenza, Adipex-P, Kraftobese and Teramine. It is prescribed only for short periods and works by decreasing a dieter's appetite. According to the ADA, it is the most widely prescribed weight-loss supplement in the United States. However, the drug can be habit forming; side effects can include insomnia, constipation and dry mouth.Xenical (orlistat). This prescription medication has been approved by the U.S. Food and Drug Administration (FDA) since 1999. Xenical is a lipase inhibitor, which means it works by blocking the absorption of fat. While that might seem to be the perfect weight-loss solution, there can be significant side effects, and the drug is meant to be combined with a low-fat, low-calorie diet.Meridia (sibutramine). This appetite suppressant product was removed from the market in the United States in 2010. The FDA initially approved the product, but the manufacturer stopped producing it after clinical studies showed that users had an increased risk of heart attack and stroke. The National Institutes of Health (NIH) recommends that anyone still using Meridia contact their physician to discuss alternative treatments.Alli (orlistat). This product has gained attention because it is a lower dose version of the drug orlistat, which is found in prescription Xenical. Alli is the OTC weight-loss product approved by the FDA. It works by blocking the body's absorption of fat. However, Alli is not a cure-all for obesity. For Alli to work properly, dieters still need to limit fat intake and make lifestyle changes. If you try to take the pill without making changes, side effects can be uncomfortable or even intolerable. Eating just one high fat meal may result in an inability to control bowel movements; loose or liquid stool; or oily discharge.Ephedra, ephedra-free products and bitter orange. When ephedra was banned from the market in 2004, a number of similar stimulants took its place. Most advertise they are ephedra-free and safe for dieters. They often contain bitter orange (citrus aurantium), synephrine or octopamine. Two of the most popular products, Xenadrine EFX and Advantra Z, were tested by researchers and still found to have unsafe effects on heart rate and blood pressure.Chromium. Sometimes marketed as chromium picolinate, products that contain this substance often claim to help you burn extra calories and decrease your appetite. However, the NIH found that chromium has no significant benefits for weight loss. Chromium is generally considered to be safe, but it is likely to drain your wallet without any significant benefit to your waistline.Green tea. Green tea can be consumed as a beverage or in pill form. It is often used to aid in weight loss or for improving mental alertness or lowering blood pressure. While green tea is safe when consumed in moderation, there is little evidence to support its use as a weight-loss supplement.Hoodia. This herb is sold as a hunger suppressant for dieters. Hoodia is extracted from a flowering plant and can be consumed in tablet, pill or powder form. There is no scientific evidence to support the claims that hoodia is an effective appetite suppressant, and its safety has not been verified.Sources:
Chromium. Office of Dietary Supplements, National Institutes of Health. Accessed: November 28, 2011. http://ods.od.nih.gov/factsheets/chromium
Heidi Michels Blanck PhD, Mary K. Serdula MD, Cathleen Gillespie MS, Deborah A. Galuska PhD, Patricia A. Sharpe PhD, MPH, Joan M. Conway PhD, RD, Laura Kettel Khan PhD, Barbara E. Ainsworth PhD. "Use of Nonprescription Dietary Supplements for Weight Loss Is Common among Americans." Journal of the American Dietetic Association March 2007, Pages 441-447 .
EatRight.org Weight Management. American Dietetic Association. Accessed: December 15, 2011. http://www.eatright.org/About/Content.aspx?id=8382
Sharpe PA, Granner ML, Conway JM, Ainsworth BE, Dobre M. "Availability of weight-loss supplements: Results of an audit of retail outlets in a southeastern city." Journal of the American Dietetic Association. 2006 Dec;106(12):2045-51.
Haller CA, Benowitz NL, Jacob P 3rd. "Hemodynamic effects of ephedra-free weight-loss supplements in humans." The American Journal of Medicine 2005 Sep;118(9):998-1003.
Weight Control Information Network. "Choosing a Safe and Successful Weight Loss Program". U.S. Department of Health and Human Services, National Institutes of Health. Accessed: November 28, 2011. http://win.niddk.nih.gov/publications/choosing.htm
"Weighing the Evidence in Diet Ads". Federal Trade Commission. Accessed: November 28, 2011. Government PDF
"Dietary Supplements For Weight Loss. Limited Federal Oversight Has Focused More on Marketing than on Safety." Janet Heinrich?Director, Health Care-Public Health Issues. Accessed: November 25, 2011. Government PDF
Amelia Hollywood and Jane Ogden. " Taking Orlistat: Predicting Weight Loss over 6 Months." Journal of Obesity October 2010 .
Green Tea. National Institutes of Health, National Center for Complimentary and Alternative Medicine.. Accessed: November 28, 2011. http://nccam.nih.gov/health/greentea/index.htm
Hoodia. National Institutes of Health, National Center for Complimentary and Alternative Medicine. Accessed: November 25, 2011. http://nccam.nih.gov/health/hoodia/
Attack of the Movie Theater...
If portion control is the key to successful weight management, a ticket to Saturday's matinee could ruin your efforts. Here is my top advice on how to choose healthy movie theater snacks:
While two cups constitute a single serving of most microwave popcorns, a small movie theater serving holds about 7 cups and approximately 500 calories.
Give in to a small price difference for a more-plentiful-portion and things have gone from bad to downright ugly! Buy that medium sized container instead of the small and you've doubled the calorie count.
Put that Popcorn into Perspective!
Ready for the grand prize in diet decimation? Go for your "money's worth" by ordering the large tub and you could down whopping 21 cups of popcorn! Do the math: If 7 cups equals 500 calories, then you're consuming 1,500 calories!
If you are to consume about 1,500 calories a day to consistently lose weight, you can blow your calorie count for the day on popcorn! Add on a silo-sized soda and you can double -- even triple -- those calories.
Chocolate Calls Your Name, Too?
I don't even need to mention those sweet treats lurking under the glass, do I? Just keep on walking. I know it's a difficult task to undertake after you've just watched dancing chocolate bars glide across the screen.
But movie size candy is completely out of proportion. And who can ever leave any M&Ms in the box ... regardless of how colossal it may be? Not this chocoholic!
Sneaky Snacking
Yes, I am a cinema-snack-sneaker. Sure, it's technically against the rules, but until theaters offer healthier fare for those of us battling the bulge, we've got to resort to concession connivance!
The Crunch Factor
My theory is that the sound of others munching away on popcorn sends a signal to my jaws that I should be munching, too. So I always stick to crunchy snacks for the cinema. Here are my favorites: Trail mixDry cereal (I swear by Corn Pops!)Air-popped pop corn sprinkled with Butter BudsLite microwave popcornNutsLow-fat granolaBaked tortilla chipsBaked potato chips
Arby's Quick Guide
Arby's is known for roast beef sandwiches. But in recent years, the chain has added a wide variety of selections, such as the Market Fresh sandwich line and unique salad choices. Making smart menu decisions at Arby's can be tricky. Even healthy-sounding selections like turkey sandwiches or wraps can be loaded with calories. This quick guide will help you make calorie-smart choices at Arby's.
Good Choices (Around 300 Calories or Less):
Avoid (600 Calories Plus):To search the calorie count for all your favorite foods -- from fast food to snacks to meals -- visit About.com's Calorie Count.
Feeling Fuller
To prevent overeating, it's important that you feel sated and satisfied throughout your day. Feeling full is also one of the secrets to following a healthy diet without feeling a sense of deprivation.
Some dieters think they have to feel hungry when losing weight, but that's just not the case. The less often you feel even a mild sense of hunger, the fewer calories you are likely to eat. Here are some pointers on feeling full to prevent overeating:
Previous Daily Tips:
The Importance of a Healthy Breakfast
Prep for Winter Exercise
Diet-Friendly Fridge
Your refrigerator can be your best weight loss tool -- or it can help you turn your diet into a disaster. If your fridge tempts you with leftover Chinese food while fruits and vegetables rot, it's time to stock your refrigerator for weight loss! For me, the key to having a diet-friendly fridge is to make healthy foods easy to choose and to keep high-fat, high-calorie foods out of sight (and hopefully, out of mouth!). I put low-fat, lower-calorie choices like yogurt, turkey slices, reduced-fat cheese, and other healthy foods in clear view, but I stow away less-than-ideal fare (like leftover pie my Mom sends home with me!) further back on the shelf. I know I am more likely to reach for something smart if I don't see those other choices first.
More: Six Ways Planning Pays
If you file away your fruit and veggies into the produce drawer, reconsider: Most produce will store well in see-through, covered containers on the shelves, and you will be more likely to choose them when they are within view. To make produce an even more automatic choice, wash it and chop it up into bite-size pieces before putting it in the containers.Tip: When storing produce like pepper slices or celery in plastic containers, put a drop of water in the bottom of the container to help keep them crisp.
Here's something really simple, but effective: If it's not in the house, you can't eat it. No more "just in case company comes" or "I buy it for the kids" excuses! If you are really serious about losing weight, you know deep down that there are certain foods that shouldn't cross your threshold. Fine-tune your grocery list and try to stick to it as closely as possible. Resist promos or buy-one-get-one offers that seem too good to pass up. Those deals may seem like a bargain while you're at the store, but you will regret them later on when you realize those impulse purchases are undoing your success.More: Grocery Store Smarts
Always keep the staples on hand for your favorite recipes. Keep a running grocery list on or near the fridge. When you empty a bottle or container from the fridge, immediately add the item to the list; if you notice an empty spot on a shelf, think of what's usually there and make sure it's on the list.More: Add Flavor without Fat
Of course, all the healthiest ingredients in the world won't do you any good if you never have time to cook when meal times comes around. Set aside an afternoon on the weekend to prepare a large batch of healthy meals and then refrigerate or freeze individual portions so you'll always have a healthful, pre-prepared meal within reach.
More: Best and Worst Ways to Cook for Weight Loss
It's inevitable that you will need to swap most of the higher-fat foods in your fridge for lower-fat substitutes to lose weight, but that does not mean you have to do it all at once. You will find your new eating habits much easier to adjust to -- and stick to in the long-run -- if you make a few changes at a time, rather than going completely cold turkey on all your favorite foods. For example, instead of buying diet, low-calorie, or reduced-fat versions of everything in your fridge, start with low-fat dairy this week and next week, move on to something else.Tip: Sometimes, a step-down process is best: I tried fat-free milk some time ago and disliked it so much I swore I'd never try again. Recently, I gradually stepped down from 2-percent to fat-free milk by drinking 1-percent for a while first, which really helped me make the transition.
It's important to have healthier choices on-hand before you say "So long!" to choices that aren't the best. Here are some ideas for must-haves (and mustn't-haves) in your healthier fridge: Try to buy individual servings whenever possible. I have found this is really important for me; even if a large container of a food I tend to overeat is a better value, I know I am not doing myself any favors by having it in the house. That's not to say you can't overeat by eating too many individual servings, but you may be less likely to go back for a second when you have that empty container in your hand. Research has shown when we have a visual reminder of how much we have eaten, we are less likely to overeat.More: 5 Ways to Prevent Overeating
Consider keeping a record of your weight loss progress on the fridge door. Whether you post pictures or a graph showing you much your weight has gone down over the weeks, either will serve as an excellent motivation to take a moment and think about what you're doing next time you head to the fridge. This little reminder may be all you need to reach for those carrots instead of the chocolate cake!More: Weight Loss 101 - Stay Motivated
To find out the caloric content of your favorite foods -- refrigerated or not! -- check out Calorie Count Plus!
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