Wednesday, November 29, 2006

Hoodia and Weight Loss

Following is an article on Hoodia Gordonii. But before you read it here are some quick facts about Hoodia.

First of all Hoodia is a non-stimulating herb which makes it suitable to a wider range of people. In other words, it doesn’t contain stimulants like various other herbs that may cause sleeplessness, nervousness, elevated blood pressure and heart rate.

Hoodia comes from the Kalahari desert and has been used by African bushmen for thousands of years to quench their thirst and curb hunger pangs while they went on long hunting expeditions.

A compound in hoodia called P57 actually sends a signal to the brain, tricking the body, so to speak, into believing that it’s no longer hungry, which results in loss of appetite.

The minimum dosage that has a usable effect is 800mg to 1,200mg of hoodia. Make sure you are not misled by some companies that claim other products have been added to hoodia which make it more effective. Those claims are false and are motivated by pure profit. So make certain that you are getting pure hoodia not some other derivative.

By John Tiniakos

and Weight Loss Articles at

Why Hoodia Gordonii Is The Most Effective

Despite Hoodia Gordonii was introduced to USA market only acouple of years ago as a weight loss herb, now it is successfully gaining more and more popularity because of itsgreat weight loss results.

Why is that? What makes Hoodia Gordonii so successful?

Hoodia appetite suppressant contains completely natural extract from the African Hoodia Gordonii Cactus, which actually is a succulent plant originating from the Kalahari Desert.

A 100% pure genuine Hoodia Gordonii cactus extract can make you forget to eat and can help you lose a few pounds immediately orin a couple of weeks. If you take it an hour before your meal, it keeps you full and you feel no hunger while eating, so youeat less and lose weight.

That’s the secret for success of Hoodia, but what the real secret of Hoodia?

How exactly the Hoodia Gordonii works?

The mechanism of work of this amazing appetite suppressant is quite remarkable.

When you have not eaten for a while, your blood glucose levels drop, so the brain sends out a signal that you are hungry.After you eat, the blood glucose levels are stabilized, so the brain sends out a signal that you are no longer hungry.

What makes Hoodia Gordonii unique is its ability to make your brain send signal that you have eaten, even though you havenot. Amazing, isn’t it? That the real secret of Hoodia – itworks within the satiety center in your brain and controls your appetite and food cravings.

How to find a 100% pure genuine Hoodia Gordonii?

I know that almost every company claims to carry the best, the most pure and genuine Hoodia Gordonii extract form the original African Hoodia Cactus. Honestly, I find this really hard to believe. But luckily there is a way to find out if a certain Hoodia product is really natural or just a fake herbal product.

To be sure you are purchasing only 100% natural and absolutely safe Hoodia Gordonii appetite suppressant, the company must have two certificates to guarantee that:

First is the C&A (Certificate of Analysis) - the substance hasbeen analyzed and is confirmed to be pure Hoodia Gordonii.Second is the C.I.T.E.S certificate that should be valid the day you purchase the product (check the second line of the document).

Both certificates proof the product is 100% authentic and it contains pure Hoodia Gordonii extract from the African Cactus.

I am pretty sure you barely know that these certificates exist.You as a customer wouldn’t pay much attention to them, though. I perfectly understand you, because they could be easily fabricated.

Anyway, the facts are that 80% of the Hoodia products on themarket are fakes and won’t help you. The good news is that there are still 20% out there that really work and can help youlose weight immediately or gradually in a couple of weeks.

About The Author:
By Galia Ivanova

I can assure you that the Hoodia Gordonii weoffer is from the good 20% and is absolutely pure extract fromthe African cactus. Find out which Hoodia Gordonii we recommend

For more information visit:

Hypochondriac's Guide to Hoodia Gordonii H 57

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Monday, November 27, 2006

Trans Fats in Your Diet – How Much Should You Eat?

Trans fats…what are they and how are they harmful to health?

Trans fats are created when hydrogen is added to liquid oils in order to make them solid at room temperature. This process is also called hydrogenation and is used in many food products to increase their shelf life and to give them extra flavor and texture.

Trans fats are found in vegetable shortenings, some margarines, cookies, crackers, donuts, other snack foods and foods that are made with or fried by oil that is partially hydrogenated.

Hydrogenation came about a couple of decades ago as an alternative to animal (saturated) fat (used in food processing) which was found to be harmful to health at that time.

Since then, however, trans fat was found to be just as harmful as saturated fat, if not more so. Among its associations to various health risks, fatty acids have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL) which increases the risk of developing heart disease.

As a result of the fact that many scientific studies (in the past and ongoing) have linked trans fat to serious health risks, trans fat has become the new “dirty word” in diet.

In fact, the Food guide pyramid from the U.S. Department of Agriculture, now urges people to restrict the intake of trans fat. Furthermore, the American Heart Association recommends limiting the intake of trans fat to no more than 1% of total caloric intake.

So for a daily intake of 1500 calories, for example, trans fats should represent about 1.5 grams.

As a response to the recent negative news on trans fat, several companies in the food industry are rumored to be taking steps to reduce their use of trans fats in their products. Among the fast food giants, KFC was the first to report that it will be removing trans fat from its recipes altogether.

Keep in mind that limiting trans fats in itself, however, does not provide the solution for reducing health risks and body weight. It is only a small part of the bigger picture, which involves, reducing total daily calories and increasing daily energy expenditure by participating in regular physical activity.



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Saturday, November 25, 2006

Diet Myths - and Great Video on Nutrition and Strength Training

First Check out This Excellent Video that Includes Crucial Information on Eating, Nutrition and Strength Training As Well.

Fat Loss Nutrition - When Myths become Big Fat Lies

As obesity in the US becomes an epidemic, more and more people are going on a diet. Is there a connection? The fact that diet foods such as low-fat and low-carb products are a $7.6 billion-a-year business might have something to do with it. Is the food industry keeping you fat with processed foods, so it can sell you more diet products? And is avoidance of both processed and diet foods the only solution for weight loss?

Getting the basics of fat loss nutrition right, along with the right kind of exercise, will lead to weight loss. The problem with many diets is that they are not balanced. They cannot be maintained long-term. And when you stop dieting, the weight piles back on. Focus on fat loss nutrition, rather than actual weight loss. An approximate guide is that for every 3 grams of protein at a meal you need to have 4 grams of carbohydrate and 1.5 grams of fat. More important still is the type of fat, carbohydrate and protein you eat.

Fat Loss Nutrition: Good Fats, Bad Fats

Low-fat is the myth that has fuelled the diet industry, with complete disregard to the quality of fat you consume. The 'ugly fats' are the 'trans' fats or hydrogenated fats in fried and processed foods which are the toxic fats that are dumped in the body's fat tissues. These fats are difficult to shift, so fat loss nutrition has to increase the balance of good fats. Although omega-6 fat is a 'good fat', our diet contains too much of it in relation to the other 'good fat' omega-3. This imbalance contributes to insulin resistance (see Carbohydrates below for more information). So, not only do you need to reduce your omega-6 fat intake (vegetable oils, grain-fed beef and many processed foods), you need to increase your omega-3 fats (in fish, fish-oil capsules, or flaxseed oil). This will bring your essential fat intake (and yes, they are essential to health) to a more balanced one-to-one ratio.

If I told you of a saturated fat that was good for your heart and increased weight loss, would you believe me? Saturated fats, like coconut oil, are no longer the enemy. Coconut oil has the ability to increase your metabolism and burn fat for energy, as well as helping to regulate blood sugar - an essential in weight loss

As coconut oil is such a stable fat it is the best fat to use for cooking. Save your extra-virgin olive oil for salad dressings.


The key to fat loss nutrition is blood sugar balance. You need to reverse the insulin resistance that contributed by processed foods to burn off the fat. The excess of carbohydrates from our starchy and sugary diet is a far greater contributor to weight gain than the fat on its own. The combination of wrong fats and wrong carbohydrates is the route to an unhealthy lifestyle.

We consume far too much bread, cereal, pasta, corn, rice and potatoes, mostly as processed food. Good for the food industry, but not for fat loss nutrition and for you. These processed carbs stimulate the over-production of insulin, which leads to insulin-resistant cells. The sugar in your blood has no place else to go except to your fat cells, resulting in bulging stomachs and rolls of fat.

Fat loss Nutrition Tip: Fiber plays a powerful role in weight control. Brown rice and vegetables are high in fiber. When you do eat grains, make sure they are whole grains.


You can slow down the release of sugar into the blood stream, the ‘sugar rush’, by eating protein with your carbohydrates. This is not a recommendation to eat red meat at every meal, which has been linked to colon cancer. You just need to eat a little of other sources of protein such as beans, lean white meat and fish.

The fat loss nutrition approach means that even snacking on a handful of pumpkin seeds with an apple can help to slow down the sugar release.

Fat Loss Nutrition Balance and Quality

Yes, it is. Weight loss has less to do with willpower than the balance of fat loss nutrition and the quality of foods. The right exercise helps too. Just avoid all the low-fat, low-carb, high-protein, high-fat diet fads and processed foods where you can. You will not have to worry about quantity of food or feeling hungry when the fat loss nutrition is under control and you keep your blood sugar balanced.

Article Source:

Natalie Beech discovers the truth about fat loss nutrition and healthy weight loss. Get the latest information from a nutritionist's point of view at the Fatloss-Fitness Website
Click here for other unique fat loss nutrition articles.

Thursday, November 23, 2006

More Diet Tips on Surviving Thanksgiving

Holiday Weight Loss - Thanksgiving and Christmas Don't Have To Ruin Your New Year

For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible. No diet pill or weight loss program can overcome the irresistible draw of fudge, eggnog and candy canes. So what's a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Years resolution?

Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: "Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives" (source: What's alarming is that although we're putting on fewer pounds during the holidays than we had previously thought we're not taking that extra weight back off.

"Researchers now say they have some good news for us -- and some bad news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never take it off" (source:

Dr. Yanovski has conducted extensive research on weight gain. "Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before" (source:

Permanent holiday weight gain isn't a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss. As reported by, 80 percent of Americans made a New Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O'Connor, deputy editor of Prevention magazine: "Fifty-nine million people every year resolve to lose weight."

So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?

Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to maintain a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we keep exercising throughout the Yuletide season. So without further ado, let's take a look at some diet information that may help us maintain our ideal weight this year.

-> Healthy Holiday Food Tips:

1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are much higher in fat. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.

2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.

3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control.....not a good combination when you're near the buffet table!

4) Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You'll be less likely to binge, and overall calorie consumption will fall.

5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don't be part of that group!

6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You'll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.

7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.

8) On the day of the party or big family feast, don't starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
9) If you're serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.

10) All turkey is not equal. Choose light meat instead of dark meat and you'll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).

11) Speaking of turkey, don't forget to trim off the skin before serving it up! You'll save 33 to 40 calories and 4 or 5 grams of fat per serving (source:

12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!

13) Don't rush the meal. It takes about 20 minutes for the stomach to signal the brain that you're full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.

14) Wear 'skinny' clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don't leave much room for bingeing!

15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you'll later take and will result in a healthier meal overall.

16) When filling up plates for the kids, only give them what they can eat. It's too tempting to just 'finish off' those leftovers for them. Moms, you know what we're talking about here!

17) Follow the 'Dessert Split' plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you'll get to taste all the new foods and recipes without completely breaking the calorie budget.

18) When cooking, use evaporated milk straight from the can instead of heavy cream.

19) When baking, three tablespoons will substitute nicely for 1 ounce of unsweetened chocolate.

20) When baking, substitute two egg whites in the place of one whole egg.

21) When baking, substitute unsweetened applesauce for an equal amount of oil.

22) For desserts, don't forget to use non-fat frozen yogurt where you would normally use ice cream.

23) Don't attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.

Just watching your diet alone won't lead to easy weight loss. For true fat loss, it is critical that you incorporate regular exercise into the holiday routine.

Again referring to Dr. Yanovski's holiday weight loss study, we can confirm the important of exercise. "The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time" (source:

Traditional holiday activities don't even come close to solving this weight issue. The popular 'after dinner nap' burns only about 34 calories for every thirty minutes asleep. Watching television, that great American holiday pastime, burns just 37 calories every thirty minutes. Even sitting down and eating burns more calories than that (56 calories burned every thirty minutes). Clearly, our favorite holiday activities don't make the best weight loss program (source:

Only regular and consistent exercise, combined with a low fat diet, will get us the holiday weight loss results we're seeking. Don't have the time or urging to exercise? Take a look at this list of the top ten ways to get some holiday exercise without being a humbug:

-> Holiday Exercise Tips:

1) It's beautiful outside during the holidays! Take a walk outside, down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories (source:

2) Going shopping this Christmas season? Who isn't? Park as far away from the entrance as possible so you'll be forced to walk further. Remember, every little bit adds up!

3) Investigate a new shopping mall. You're going shopping anyway, so why not get some extra exercise in the process? Find a mall you've never been to before and make it a point to walk up and down every single staircase. While you're at it, walk past every single store too.

4) Failing to plan is planning to fail. Right now, before the holiday get crazy, make a plan to get into the gym. Thinking you'll 'get around to it' just doesn't happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.

5) Don't fall into the 'all or nothing' trap. If you've missed a few visits to the gym already this week, don't give up until New Years! Instead, get in there and exercise now - even if it's just once. Some exercise is always better than none at all.

6) When you're really short on motivation or time, try to get at least ten minutes of exercise. Chances are, once you get started you'll finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that's still a lot better than zero!

7) Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.

8) Don't pay the neighbor kid to shovel off the walk for you - do it yourself! You'll save a few bucks and burn about 225 calories for every thirty minutes of shoveling (source:

9) Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes (source:

10) Find a workout buddy. Pick a good friend or family member that also wants to lose weight fast, and together make a commitment to exercise regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!

There's no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you'll be smiling like Santa instead of grimacing like the Grinch!

Article Source:

* Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit for more information.

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Wednesday, November 22, 2006

How To Survive Thanksgiving Dinner While On A Diet

It's the dreaded time of the year, the food filled holidays. It's not that you don't like food. It's just the opposite. You love food. But you are working hard to lose those extra pounds you have been carrying around and you don't want the holidays to undo all that hard work.

Many weight loss experts will tell you to not bother trying to lose weight during the holidays and to just try to maintain your current weight until after the holiday season. They probably think that because the average person gains three to seven pounds during the holidays that maintaining your current weight means you are doing great. I do agree to a point. Being able to not gain weight during the holidays is a pretty good feat considering all the delicious foods many of us have available to us in staggering amounts.

But I think a person can continue to lose weight during the holidays without feeling cranky the whole time or feeling completely deprived. I lost weight during the holiday season and I have a friend who was so determined to lose the extra pounds she was carrying around that she started her diet on Thanksgiving Day (yes, on the one day of the year that people traditionally pig out the most) and went on to successfully lose 40 pounds and keep it off. And nobody was even aware she was starting her diet that day.

So how did I survive Thanksgiving dinner while on my diet and how did my friends successfully start her diet on Thanksgiving Day?

It's all about choices.

First of all I'll tell you what I didn't do. I didn't have any alcoholic beverages because I wanted to chew my calories that day and not drink them, and because alcohol tends to weaken my resolve. And I'm not the only person whose resolve weakens after having a few drinks. Who do you usually see dancing on top of the pool table or bar when you go out; a sober person or a person who has had a few drinks?

This is what I did do:
Had small portions of the foods I really like so that I wouldn't feel deprived (turkey, mashed potatoes, gravy, and half a dinner roll).
Had large portions of raw vegetables from the veggie tray and lots of the steamed cauliflower and green beans that were served that day.
Drank lots of ice water.
I love pumpkin pie and whipped cream but I ate a small piece of it later on in the evening when everyone else was pigging out on leftover turkey, potatoes, stuffing, etc. The pie along with more of the raw veggies completely satisfied me and the scale was still my friend the next morning.

This is what my friend did:
Took reasonable portions of everything she really liked but didn't go back for seconds and thirds like she did other years.
My friend enjoys cocktails and she had a few, but to keep the calories down she had Jack Daniels and Diet Coke which meant each drink she had was less than 75 calories.
That afternoon when everyone was watching football, she went for a long walk.
She politely declined taking home leftovers.

You can survive Thanksgiving dinner while dieting. And it doesn't have to be a painful experience. Make smart choices, have small portions of what you really like, skip the things you don't really love, and fill up on the low calorie veggies and salad. And, if the Thanksgiving dinner you attend doesn't traditionally offer any low calorie foods like raw or steamed veggies, don't be shy about starting a new tradition and bringing them yourself.

Article Source: Free Articles

Dorrie Ruplinger has written several articles about weight loss. For a free report on how to lose 10 pounds before Christmas visit .

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Monday, November 20, 2006

Ingredient in Red Wine Boosts Endurance

In an earlier post I talked about an ingredient in red wine called resveratrol which was linked to fat loss in a clinical study. Resveratrol is most abundant in Pinot Noir grapes (in their skin) which are used in the production of Pinot Noir wine.

What I didn’t mention was that in order to receive real benefits in fat reduction you would have to drink enormous amounts of red wine (over 100 glasses a day). For obvious reasons this doesn’t seem too practical.

What scientists sometimes do, however, is try to isolate a drug that contains sufficient amounts of the substance while minimizing the health risks.

In other words they may experiment with various doses of the drug in clinical conditions and test to make sure the drug doesn’t have any dangerous side effects. If it passes all the tests, they would then take the necessary steps to put it out on the market.

Resveratrol also Increases Endurance

Research has also shown that resvedratrol re-programs the muscles and may essentially double their endurance.

In this study, mice that were given relatively high doses of resvedratrol in their diets were able to run twice as far on treadmills than mice that weren’t given the supplement.

Evidence suggested that resvedratrol increased mitochondria in the cells. Mitochondria are like little energy packs in the body’s muscle cells. They are also involved in the process of burning fat for use of energy as required by the cells. This may also explain why the mice on the supplement were also thinner.

Experts speculate since the results of resvedratrol were so significant, athletes may quite possibly use it as a performance enhancer one day in the future.

Keep in mind that these studies are still in the animal experimental stages and there is no clear evidence yet on what dosage would be beneficial to humans.

Diana Schwarzbein, M.D. - Weight Loss Advice – Video


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Friday, November 17, 2006

Which Diet Philosophy Is Best for Weight Loss?

On the last post I mentioned that a low fat diet may not necessarily be more efficient than a calorie reduced diet. Which then, is the perfect diet strategy?

Essentially, the key to successful dieting is the idea of moderation and variety with respect to your eating habits.

If you’re going to take the low carb approach make sure to choose low fat proteins and carbs that contain high fiber contents. Keep in mind that researchers have warned that high protein diets, especially those with high saturated fat content, may be harmful to health.

Diet variety is also very important in attaining balanced nutrition. Make sure your diet consists of foods from all food groups. In other words, don’t concentrate on just a couple of food groups - it is not only boring, but may also be ineffective for weight loss, studies say.

A big factor responsible for obesity and chronic disease in America today is the ratio of omega-6 to omega-3 fatty acids in our diet. This ratio is too high!

In other words, the proportion of foods that contain omega-6 fatty acids is dangerously higher than those containing omega-3s.

In order to improve this ratio we must increase intakes of omega-3 foods at the expense of those containing omega 6s. The ideal ratio of omega-6 to omega-3 is from 3:1 to 5:1.

Let’s identify the foods that belong to each category.

Omega-6 Food Sources

- Most vegetable oils except for flax seed oil.
- Cereals and whole grain breads.
- Eggs and poultry.

Omega-3 Food Sources

- Cold water – oily fish such as mackerel and salmon.
- Flax seed oil
- Botanical sources such as Flax seed, purslane, lingonberry and sea buckthorn.

Also, it’s important to note that eggs from chickens fed with greens and insects have higher omega-3 and lower omega-6 contents than those fed corn and soybean diets. Similarly, meat from grass-fed animals contains more omega-3s than grain-fed animals.

The high omega-6 to omega-3 ratio is probably the biggest and most under-stated dietary factor responsible for chronic disease such as heart disease as well as various cancers, in the Western world today.

We all must make efforts to lower it by increasing omega-3 containing foods in our diet (at the expense of omega-6s). This will strengthen the immune system while improving weight management at the same time.

Check Out This Funny Foreign Commercial


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Tuesday, November 14, 2006

Why Can’t I Keep the Weight Off?

The biggest problem in weight loss is not losing weight. If you have ever dieted, chances are you have lost a certain amount of weight. Some people lose more than others which of course depends on different variables.

The problem is keeping the pounds from coming back. Long term weight loss maintenance is the most difficult thing to achieve and what most people struggle with.

Why is that? One explanation may be that people are creatures of habit and find it very difficult to adjust to changes.

Dozens of studies have shown that the results of dieting for long term weight loss have not been successful with obese people.

If we look at the calorie component of the different food macronutrients we will find that fat contains the most calories by far. It would seem logical then, that the reduction of dietary fat would take care of a large chunk of calories.

So a low fat diet is probably the best solution for weight loss, right? Wrong. A recent study has shown that a low fat diet hasn’t shown to be any more effective than a low calorie diet.

Check out this video to see how Janet Jackson lost 60 pounds in just a few months.

Janet Jackson Weight Loss Video


Thursday, November 09, 2006

Do You Check Your Weight Loss Scale?

Weighing Obsessively -

If you’re like me, you probably hop on the scale as often as possible to check on your weight loss progress.

If you’re dieting you’ll notice the scale reading will drop initially, as you lose weight during the early stages of your diet. Then there comes a point where the scale seems to be stuck on a specific weight level. Later you may even notice an upward trend in the readings, especially if you are working out.

What does this all mean?

At the beginning of a calorie restricted diet you usually lose a significant amount of water. This is deceiving to many because they think they are only losing fat. There are, however, small reductions in fat and lean muscle mass as well.

When you get to a point where you stop losing weight, this means you have reached a weight loss plateau.

If you are strength training or exercising by using big muscle groups you may notice the scale reading move back up. This is not necessarily bad. In fact it is generally a good thing and is caused by muscle build up. Muscle weighs, more than fat. Your body is going through a transformation. Your muscle to fat ratio increases and so does your weight.

Is it beneficial to have a weight scale? How often should you weigh yourself? Does it help or hinder your weight loss efforts? Studies say that keeping a weight scale for monitoring your weight may actually have a positive effect on weight loss.

While many weight loss programs recommend weighing yourself once a week, a recent study showed that subjects who monitored their weight daily, lost more weight and kept it off longer than those who did not. For more on how often you should keep track of your weight watch this accompanying video.


Saturday, November 04, 2006

Tired? Not enough Energy? You Need Exercise Study Says

Fatigue is brought on by several different factors including insomnia, poor nutrition and inactivity.

Most people that have low energy levels probably exercise very little or not at all. Besides the fact that regular exercise increases metabolism and energy expenditure resulting in weight loss, it may also improve vitality and energy levels.

I can tell you personally, whenever I stop exercising for a period of time, I feel more tired and find it more difficult getting up in the morning. In addition, I don’t feel as psychologically or emotionally charged.

When I train in the morning, for example, I feel more energetic, more positive, and better prepared to take on the tasks that lie ahead. My day just flies by without noticing it.

If you’re tired all the time or don’t get enough sleep, try exercising for even half a hour a day and you’ll notice a difference. You might think, “What’s the point of exercising, when I don’t have the energy to do so in the first place?”

It does sound contradicting but believe me it will benefit you. Many people use that argument as an excuse for inaction and continue through life complaining they’re always tired and can’t sleep.

Here are some proven benefits of regular exercise:

- Can significantly reduce risks of heart disease in obese adolescents.

- Just 20 minutes of daily exercise may significantly increase energy level.

- Improves psychological state of patients suffering from clinical depression or depression caused by mental illness.

- Cancer survivors reported exercise helps to reduce cancer related fatigue.

- Studies have shown inactive people lose weight quicker by exercise than active people.

Hopefully this is enough to convince you to finally get of the couch and start getting more active (myself included).


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Thursday, November 02, 2006

Can You be Fat and Healthy? Study Says Yes.

Several studies involving people from the Mediterranean region and France have shown that people in these areas had significantly less occurrences of heart disease and some cancers, even though their diets were high in fat.

The French studies suggested good health was associated with diet variety and diversity. In other words, the French ate more foods from all food groups as compared to Americans. This resulted in a lower omega 6 (n6): omega 3 (n3) ratio.

Scientists believe that a low n6 to n3 ratio is a crucial factor in fighting against chronic disease. In other words, the more omega 3 fatty acids you consume the higher probability you have of being healthier, for longer periods.

The Mediterranean group also consumed foods rich in omega 3s such as walnut, figs, wild greens and ate 10 times more fish than their American counterparts.

The other thing was that these cultures accompanied their meals with red wine. Well a recent study confirms again that an ingredient (resveratrol) in red wine has the ability to offset certain risk factors associated with obesity. This may be good news for overweight people.

All these diet components combined with exercise participation may be a good prescription for good health and longevity for us living here in North America.

Eat well, live healthy.

Please give me some input on this topic. Let me know what your thoughts and experiences are. I look forward to seeing them.

References:, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from

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