Wednesday, July 23, 2008

'Big Breakfast' Diet Helps Shed Pounds

Study Shows 600-Calorie Breakfasts Reduce Food Cravings Later in the Day

By Kathleen Doheny WebMD Health News
Reviewed by
Louise Chang, MD

June 17, 2008 -- Eating a 600-calorie breakfast rich in carbohydrates and protein helps dieters lose more weight long term than eating a modest breakfast and following a lower-carb eating plan, according to a new study.

Breakfast and weight loss have long been linked, but the new research zeroes in on how to help dieters stick with a plan and not regain the lost weight by adjusting the amount of carbohydrates, protein, and calories eaten early in the day.

"Those on the 'big breakfast diet' feel less hungry before lunch and all day," says Daniela Jakubowicz, MD, an endocrinologist in Caracas, Venezuela, and a clinical professor at Virginia Commonwealth University in Richmond, who led the study. She is presenting her findings this week at ENDO 08, the 90th annual meeting of The Endocrine Society in San Francisco.
(What do you eat for breakfast? Share your thoughts on WebMD's Dieting Club: 10-25 Pounds board.)


Breakfast and Weight Loss

With colleagues from Virginia Commonwealth University, Jakubowicz assigned 94 obese, physically inactive women, on average in their 30s, to two groups:
  • The low-carb diet group of 46 women was instructed to eat a small breakfast totaling about 290 calories that was low in carbohydrates and typically didn't include bread. A sample breakfast might have included a cup of milk, one egg, three slices of bacon, and two teaspoons of butter. When they visited the study center, these women ate breakfast there and their food was monitored. They ate an average of 1,085 calories a day.
  • The big-breakfast group of 48 women was told to eat a breakfast of about 610 calories. A sample breakfast: a cup of milk, turkey, cheese, two slices of bread, mayonnaise, 1 ounce of chocolate candy, and a protein shake. They could eat the breakfast in stages from the time they got up until 9 a.m. This group averaged 1,240 calories a day.

Both groups stayed on the diet for four months to lose weight, and then shifted to maintenance mode for the last four months.

At the four-month mark, the dieters eating the modest breakfast dropped about 28 pounds, while those on the big breakfast plan lost 23 pounds.

The real differences showed up at the eight-month mark, when the low-carb dieters had regained an average of 18 pounds and the big-breakfast eaters continued to lose, dropping another 16.5 pounds on average.

In all, members of the big-breakfast group lost more than 21% of their body weight; low-carb group members lost 4.5%.

A bonus, says Jakubowicz, is that the big-breakfast dieters reported less hunger and fewer cravings for carbohydrates than the other group.


Big Breakfast Diet

Some of the study findings make perfect sense and are well known to nutrition experts, says Joan Salge Blake, RD, a spokeswoman for the American Dietetic Association and a professor of nutrition at Boston University, who reviewed the study for WebMD.

"We know women who don't eat breakfast are more likely to do impulsive, unplanned snacking," she says. "It's no big surprise that having breakfast and having protein is a good thing when it comes to weight loss."

"We know protein will have the biggest effect on the feeling of fullness," she says. "It's always important to have protein at each meal."

But she has some misgivings about both diets, contending that the daily calorie allotment and the carbohydrate intake was too low in both groups. "One hundred thirty grams of carbohydrate are the minimum for our brain to keep working," she says, citing guidelines from the National Academy of Sciences.

To achieve weight loss, she advises eating breakfast every day, including protein at each meal, and also focusing on eating fruits, vegetables, and whole grains.

While the participants in the study were all obese, Jakubowicz says she thinks the plan will work for those with less weight to lose, too.

"I think this is the right way of eating, even if you are thin. I think it works for everybody and especially for obesity."

Tuesday, July 15, 2008

15 Best Diet Tips Ever - Experts share their top tips for weight loss success.

By Kathleen M. Zelman, MPH, RD, LD WebMD Weight Loss Clinic-Feature
Reviewed by
Louise Chang, MD


Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.

Here's what they said:

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.


Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."


Best Diet Tip No. 3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.


Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.


Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.


Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.


Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

" Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.


Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.


Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
  • 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
  • Frozen vegetables
  • Bags of pre-washed greens
  • Canned diced tomatoes
  • Canned beans
  • Whole-grain wraps or pitas
  • Pre-cooked grilled chicken breasts
  • A few containers of pre-cooked brown rice
  • Within minutes, she can toss together a healthy medley.


Best Diet Tip No. 11: Order children̢۪s portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.


Best Diet Tip No. 12: Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.


Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.


Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.


Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.


Thursday, July 10, 2008

Finding How To Lose Weight Using Hypnosis

Losing weight for many involves joining programs, gyms, reading books, counting calories, drinking funny tasting drinks or expensive food. Diets either do not work, or cause you to go on a yo-yo type of weight ride. Those who are serious about losing weight will do most anything to do so, including doing a lot of sweating, exercising, bending their bodies into all kinds of weird positions as well as spending all kinds of cash on memberships, equipment or special foods. They also spend a lot of time standing on their bathroom scales waiting for the numbers to go down. Why can\'t losing weight be easier? There are those who say it can be if you try weight loss by hypnosis.

There are over 50 million+ overweight people in the U.S.A., most of whom are trying to lose weight or have been told that they should lose weight for health-related reasons. Kids and teens look to be joining the ranks of \"the overweight\" as this age group looks to be following in the footsteps of the overweight adults. Health care professionals tell us that being overweight can lead to health issues like heart disease and type 2 diabetes. If you are one of the many who find the idea of becoming healthier by losing weight then perhaps weight loss by hypnosis is something you can look into.

The Connection Between Behavior and Hypnosis

Emotional behavior is when our emotions control our eating behavior. It usually happens when we are depressed or stressed out. When we eat emotionally the urge to grab a bag of chips, or cookies and candy happens not because we are hungry, but because we are emotionally in need of something to put into our mouth. Emotional eating is inappropriate eating. When we become aware of our inappropriate eating behavior and understand the connection between our emotion and eating, it becomes easier to reprogram our behavior. There is more to changing the way we eat, then just learning how to count calories, or understanding food groups and portion sizes. Weight loss by hypnosis prepares clients to lose weight by relaxing them first, and then preparing them to reprogram the pattern of eating.

Hypnosis may not be all there is to losing weight; it is an important ingredient in the successful weight loss recipe. Hypnosis can help the client to become relaxed enough to be open to learning new eating behaviors. These better eating behaviors will lead to weight loss as the client better understand the connection between emotional eating and weight gain. Combining sensible nutrition, moderate exercise and having a healthy body image with the power of hypnosis can lead to achieving weight loss goals.

Hypnosis may not work with everyone. There are individuals who are more open to suggestions and believe in the power of hypnosis. If a person is resistant to the idea of hypnosis and the possibility of it working, it is unlikely that hypnosis will be successful. Hypnosis is a temporary state of consciousness. The state is similar to what one experiences when they become totally absorbed in reading a book so much so, that they are oblivious to what is happening all around them. The state of hypnosis is only temporary, just like the trance-like state a reader may be in, is temporary. A loud noise or a touch on the shoulder can bring the reader back to reality. Hypnosis works much the same way. If you are one of the lucky persons that hypnosis does work for, then weight loss by hypnosis may be possible.

Find out about the top Weight Loss Hypnosis at http://www.fitnessreviewed.com/Top_Weight_Loss_Hypnosis_Downloads.html

by Kirsty Allen

About the Author
Kirsty Allen researches and writes reviews on all fitness products at http://www.FitnessReviewed.com

Wednesday, July 9, 2008

Want to Lose Weight? Drink more Water

Want to lose weight? Have more energy? Clean out your system and feel better? I've got the solution and it is all around you। Ready? Come closer....Drink more water! "That's it?" I hear you ask, "that's your solution!?" Yes it is, and I'll explain why. Water is our biggest and most plentiful natural resource. It is what helps the trees, plants and grass to grow. It is what we use both to cook and to clean. So, it follows then that this natural resource is one of the best resources for helping you achieve and maintain a healthy body weight.

Consider the fact that the earth is made up of 70% water। Now consider that WE are mostly made up of water. That is NOT a coincidence! Water serves the purpose of a) keeping you hydrated; b) removing wastes and toxins from your body and c) stimulates and improves your digestive system and the way your body handles food.

Wisdom suggests that the average person should drink around 5-6 glasses of water a day। As well as keeping you hydrated and clean, it also keeps you from eating. Many times, when you might feel hungry, it is in fact a sign that your body is thirsty. The more water you drink the less hungry you will be. Having water in your stomach removes the hunger signal and in this way you will find that you eat less. This helps you lose weight naturally. You may notice over time that the more water you drink, the less colas and sweet drink you crave. You may find that you just feel better drinking water.

For more tips on weight loss as well as an actionable system you can use, check out the Xtreme Fat Burn System

by Erik Heyl
About the Author
Erik Heyl is a freelance writer and marketer. He can be reached through his blog Reap a Destiny.

Exercise Your Way to Weight Loss

Ok so the headline suggests nothing new or groundbreaking that you haven't heard somewhere in your life before. But do you know which exercises to do? How often should you exercise? How many reps should you do for each exercise? What is a rep in your exercise routine? How many sets and what is set? What body parts do include in my exercise routine? Ugh, the insanity of needing to know so much exercising just to lose some weight!

Let me break it down for you to be as simple as possible. I have found in my own experiences that the more complicated you make something the less likely it will be followed. Nothing holds truer than exercising and losing weight.

To start lets identify the muscle groups that you need to workout in your exercise program. They are the chest, triceps (back of the upper arm), back, biceps (front of the upper arm), legs and abdominals. Keeping it simple these are the muscle groups that I will focus on this article. You can make it more complicated but you really don't need to unless you are training for the Olympics. If you are training for the Olympics than I recommend hiring a personal trainer as the training and exercise routine you will need is beyond the scope of this article.

Now that you know the muscle groups to work, you need to know the basics of the routine you are going to put together. Let's start with a rep. A rep is short for repetition. It means the number of times you will perform a specific exercise. For example for biceps you could do dumbbell curls. This is where you grab a dumbbell in your hand and starting with your arm full extended at your side you lift the weight up until the dumbbell touches your chest or your arm is full bent upwards. That would be considered one rep. So if you have a routine that says do ten reps of dumbbell curls, you would repeat what you just did ten times.

A set is a grouping of reps. If you have a routine that says to do one set of ten reps of dumbbell curls then you would do just ten reps and the exercise routine would be done. If it calls for three sets of ten reps you do ten reps, followed by a minute rest, then another ten reps followed by a minute rest and then the final ten reps which would complete three sets.

Since we have already determined you are not training for the Olympics then we can keep your routine simple, yet challenging. All you need to do is work each muscle group 3 days a week. I do Mondays, Wednesdays and Fridays. The days off in between give your muscles time to recuperate and rebuild.

So here is what you learned thus far. You know the muscle groups that need to be worked; you know all of the terminology about your exercise routine and when to exercise. Now all you need to know is how much you should do.

If you are starting out with weights for the first time or first time in a long time, then start off slow. Choose a low weight performing one set of ten to twelve reps. If you can't get up ten reps then the weight is too heavy. You are not trying to hurt yourself here. You are trying to get in shape and lose weight.

If you can do more than twelve reps than the weight is too light in your routine. Increase the weight you are using. Your first couple of weeks will be a feeling out period. During this time you are establishing the correct weight you need and reps you should do.

Once that feeling out period ends, you should continue to challenge yourself by adding sets to your exercises. There is no need to do more than 3 sets of 10 to 12 reps for an exercise. Any more than that and it is overkill.

If you do not have the time to do all of those sets and all of those reps for each body part than that is fine, simply increment your weight. In order for your muscles to grow you must change what you are doing every 6 weeks or so. You can do this by upping the weights on your routine. This also continually challenges you keeping your routines fresh.

Sure this information won't make you the next Mr. Universe or Miss America but it will put you on the right track to a healthy lifestyle through proper exercise.

by Michael Podlesny.

About the Author:
Don't forget to read Mike's 6 tips on How to Lose Weight by Clicking here.
You can also view more tips on Mike's Blog.