Myth #1: You Should Choose “Low-Calorie” or “Low-Fat” Food Products

You are likely to end up consuming more calories by choosing low-calorie or low-fat alternatives to your favorite foods, because:

a) These foods are not as satisfying, so you end up eating more in order to feel satisfied
b) You justify consuming large amounts of these foods because they are lower in calories per serving

If you are trying to lose weight your diet should consist of whole, unprocessed foods – the type that are found in nature and packaged foods should be reserved as an occasional treat. When you do choose to indulge, consume the food that your are really craving instead of trying to subdue that craving with a low calorie alternative, which is likely to leave you unsatisfied.

Myth #2: The Amount of Calories in Your Food is What Matters the Most

Calorie counting is counterproductive for two reasons. First of all, many people worry only about the caloric content of the food that they eat and ignore the nutritional content all together, which is a big a mistake. According to the Canadian School of Natural Nutrition, the most important step you can take when tying to lose weight is not to cut calories but to avoid the intake of processed and packaged foods.[iii] The school explains that your body has a built-in mechanism to control your appetite, and when you are consuming a healthy diet, your body will intuitively know when you have had enough and you will no longer have the desire to overeat. Also, processed and refined foods are stripped of essential nutrients which is problematic because nutrient deficiencies result in food cravings.[iv] In addition, many processed and packaged foods contain large amounts of sugar or unhealthy additives such as MSG, which can increase your appetite and encourage you to overeat.

Myth #3: All Fats Are Bad For Your Waistline

Fat is a vital micronutrient and you simply cannot survive without it. Your brain is composed of 60% fat and depriving your body of fat will have a profound effect on how you think, act and feel. Also, vitamins A, D, E and K are fat soluble, which means that cutting out fat from you diet will result in a deficiency of these important nutrients. In addition, fat helps to fill you up and keep you feeling satiated longer, so you end up eating less. [v] Fats also help to keep your blood sugar levels balanced which is important because fluctuations in your blood sugar can lead to strong and intense cravings and poor food choices.[vi]

Not all fats are created equally however, and when it comes to loosing weight and staying healthy the type of fat that you consume is very important, states Joey Shulman on Canadian Living website.[vii] Hydrogenated fats and trans fats found in fried and greasy foods as well as many processed and baked goods are unhealthy. They will add to your overall caloric intake and increase your risk of developing heart disease and diabetes. As such, these types of fats should be severely limited and only consumed as a rare treat. Instead, you should emphasize healthy fats, which include the monounsaturated fats found in foods such as avocados, almonds, seeds and olive oil.[viii] Omega-3 fats are also extremely healthy and good sources include soy, flaxseeds, walnuts, and cold water fish such as tuna, mackerel, sardines and trout.

Myth # 4: Exercise is a Good Way to Achieve Rapid Weight Loss

Although regular exercise should be a part of any weight loss regime, exercise alone is unlikely to provide you with rapid or substantial weight loss. In order to lose one pound of fat, you need to burn 3,500 calories. An hour of aerobic exercise or running will burn-off approximately 400-600 calories, and an hour of walking will burn a mere 200-300 calories. This means that in order to burn off just one pound, you will have to run for 7 hours or walk for 14.[ix] In addition, high intensity exercise such as running tends to increase your appetite and you may end up consuming extra calories afterwards, resulting in a negligible amount of total calories lost.

This does not mean that you should give up on exercise all together. Resistance or strength training exercise, will help you to increase your muscle mass and consequently to boost your metabolism, which is beneficial because you will burn more calories even on days when you don’t work out. Aerobic exercise, also known as “cardio” workouts is also helpful. It will increase your metabolism during and for a few hours after you workout, and overtime it will lead to weight loss, so long as you don’t overindulge after your workouts.

Myth #5: Becoming a Vegetarian is a Good and Healthy Way to Lose Weight

It is possible to be healthy and lose weight when eating a vegetarian diet, however becoming a vegetarian specifically to lose weight is not a good idea. Meat contains important nutrients such as iron, zinc calcium, B12 and protein, and you need to be cautious as a vegetarian to make sure that you are still receiving adequate levels of these nutrients. Also, the protein in meat helps to fill you up and curb cravings, and if you are a meat-lover, eating vegetarian meals can be unsatisfying and result in overeating. Moreover, many vegetarians do not actually eat a lot of vegetables and fruits; they instead fill-up on unhealthy, processed foods, which is obviously not beneficial for weight loss. As oppose to becoming a vegetarian, consider cutting out high fat and highly processed meats such as hot dogs, bacon and sausages and instead consume lean, healthy meats such as chicken, turkey or lamb. Red meat, with the fat trimmed off is an excellent source of iron and protein, and it is also ok, when eaten in moderation.

Myth # 6: Skipping Meals is a Good Way to Lose Weight

Many people try and lose weight by skipping meals such as breakfast, as an attempt to reduce overall caloric intake. Others will compensate for eating a high calorie meal by skipping their next meal. Skipping meals sets you up for strong cravings and intense hunger and can make it difficult for you to make healthy choices and control portion size when you do eat. According to the New York Times, trying to battle your body’s innate calorie counter is futile because even the most strong-willed dieters are likely to end up compensating for calories lost on one day or meal by consuming extra calories at the next.[x]

Skipping meals is also counter productive because it puts your body into starvation mode. When your body senses that it is starving, it slows down your metabolism, and you burn less calories. For optimal weight loss, you should eat three small meals and three small snacks a day. Many people are overwhelmed by the idea of eating 6 times a day, however a snack is not meant to fill your stomach, it is simply meant to provide your brain and body with a source of fuel, so that they can run optimally. A banana, some carrots, or a handful of almonds are all examples of good snack choices. By eating regularly throughout the day, you will increase your metabolism, and also have more energy, so that you can burn additional calories at your next work-out.

Myth # 7: If You Want to Lose Weight, Don’t Eat After Eight

It is your total calorie intake and expenditure that determines whether you gain or loss weight and the time of day that you eat does not matter. The reason why this advice may be helpful to some is because it reduces the overall amount of calories that they consume. Many people, especially those who skip meals end up overeating or making unhealthy food choices late at night and not eating after eight prevents this. If you are hungry, have a healthy snack and avoid eating it in front of the television.

Myth # 8: Eating Carbohydrates Will Make You Fat

Eating too many calories makes you fat, and whether those calories come from a carbohydrate, protein or fat source is irrelevant. The reasons why many people lose weight on a carbohydrate restricted diet, is because most packaged and junk foods contain carbohydrates, and removing these foods, which are often high in sugar and fat, results in a lowered net caloric intake. Also, many carbohydrate dense foods, such as white bread and white pasta are processed or refined, which means that you they have their fiber removed. Without the fiber, you do not get the benefit of feeling full from consuming these foods, and this can result in overeating.

If you are trying to lose weight, instead of cutting out carbohydrates, cut out refined carbohydrates. Emphasize whole grain breads and pastas, brown rice and other unrefined grains. Beans and legumes are other good sources of carbohydrates that will leave you feeling full and satisfied.

Myth #9: Diet and Exercise are the Only Important Components of Weight Loss

Sleep is an often overlooked, critical component of weight control. Studies have found that inadequate sleep increases the levels of ghrelin in your body, which is the hormone that stimulates hunger and cravings for carbohydrate rich foods. Sleep deprivation also results in a decrease of leptin, which is the hormone that makes you feel full. Consequently, not get enough sleep results in an increased appetite and energy intake. To make matters worse, a study published in the October 5, 2010 edition of “Annals of Internal Medicine” found that sleep deprived individuals on a calorie-restricted diet, experience a greater breakdown of protein from their muscles and lowered overall fat loss.[xi] In order to keep your appetite under control, reduce cravings and increase the fat burning capacity of your body, it is recommended that you sleep between 7 and 9 hours a night.

Myth #10: Lifestyle Modifications Alone Are Enough

Modifying what you eat, how often you work out and how much you sleep may result in temporary weight loss, but if you are an emotional eater and you do not address the underlying cause of your overeating, you are likely to regain that weight. According to Tsakos in her book “The Weight Battlefield,” excess weight is only an outer effect of a deep inner problem.[xii] There are many emotional and psychospiritual factors that determine your food choices and ultimately your weight. You learn to associate food with love, happiness and comfort because celebrations such as birthdays and thanksgiving often center around food. You also may have learned to associate food with positive emotions because as a child your parents rewarded you with ‘tasty treats’ for good behavior. Therefore, when you feel lonely, sad, upset or any other undesirable emotion, you turn to food as a subconscious attempt to comfort yourself, states Tsakos.

Many health experts recommend keeping a daily food journal for 2 weeks to help you to identify emotional eating triggers. This involves writing down everything that you eat, scoring how hungry you were at the time, and jotting down a word to best describe the emotion that you were feeling e.g. happy, stressed, anxious, sad or bored. Once you are aware of the emotions and situations that cause you to overeat you can be proactive and set-up healthy alternatives to eating such as calling a friend, going for a walk, or simply breathing deeply and being in the moment. Finally, if you have unresolved issues from the past that are driving you to overeat, self-help books, journaling and meditation can all help. Sometimes these tools aren’t enough however, and you may need to seek the guidance of a therapist. Professional therapy can help you to resolve the issues of your past so that you can obtain the body that your desire and maintain it throughout your future.

Reference Endnotes:

[i] http://www.cdc.gov/nchs/fastats/overwt.htm
[ii] http://www.nytimes.com/ref/health/healthguide/esn-obesity-ess.html
[iii] The Canadian School of Natural Nutrition; “Nutritional Symptomatology”; Danielle Perrault; 2007
[iv] The Canadian School of Natural Nutrition; “Nutritional Symptomatology”; Danielle Perrault; 2007
[v] http://www.canadianliving.com/health/prevention/eating_fat_to_lose_fat.php
[vi] The Canadian School of Natural Nutrition; “Nutritional Symptomatology”; Danielle Perrault; 2007
[vii] http://www.canadianliving.com/health/prevention/eating_fat_to_lose_fat.php
[viii] http://www.canadianliving.com/health/prevention/eating_fat_to_lose_fat.php
[ix] http://www.nutristrategy.com/caloriesburnedwalking.htm
[x] http://www.nytimes.com/ref/health/healthguide/esn-obesity-ess.html
[xi] http://www.annals.org/content/153/7/435.abstract
[xii] “The Weight Battlefield”; Lisa Tsakos; 2001

Caffeine and Weight Loss Studies

There have been several studies done on the connection between weight loss and caffeine consumption. However, you simply cannot rely on these studies. Most of these studies were done on animals, and many of those studies were not conducted in a way that suggests that we can rely on the results.

What is believed from the studies that have been done is that the use of caffeine can help with weight loss to a small extent. There is no evidence that increasing your consumption of caffeine, however, will result in greater weight loss, and no evidence that the usage of caffeine will help you to maintain any weight loss that you experience.

What Will Caffeine Do for Weight Loss?

Caffeine is a natural appetite suppressor. Unfortunately, that suppression doesn’t last long, and by using caffeine, instead of eating real food, you are setting yourself up for failure. When you do eat – and you will eventually have to eat – you will eat far more than you would have if you had eaten instead of using caffeine.

Caffeine does give you energy, giving you more energy for movement and exercise. Unfortunately, that energy is usually short lived, and there is a mild ‘crash’ that follows this burst of energy. You will either have to stop, or consume more caffeine to keep going, which may not be healthy. Additionally, caffeine is a natural diuretic. When you consume caffeine, you will find that you need to urinate more – and this results in water weight loss, which is temporary.

Should You Use Caffeine Supplements for Weight Loss?

Overall, using caffeine supplements for weight loss really isn’t advised. Instead, you would fare better with a healthy, sensible diet paired with a great exercise program if you are serious about losing weight and keeping it off.

While there are benefits of caffeine, there are also risks involved. Caffeine will make you nervous. It can also cause insomnia, and many caffeine products are full of fat and calories.

Treating Morbid Obesity

Being overweight by 100 pounds means that you are morbidly obese. This means that you could die simply because you are so overweight. Morbid obesity can be treated with bariatric surgery, but it is important to understand that bariatric surgery is not the same as gastric bypass surgery. Instead, gastric bypass surgery is a form of bariatric surgery.

The Gastric Bypass Process

Once the gastric bypass surgery begins, your surgeon will essentially divide your stomach into two parts. The upper part will be a small section, and the bottom part of your stomach will be larger. After this is done, the small intestine is also restructured, so that both sections of the stomach are connected to it. Depending on the type of bariatric surgery you are having, this connection can be done in a number of different ways.

This procedure makes it possible to experience a fairly dramatic weight loss. The mortality rate drops by about forty percent; however the number of people who die as a result of this surgery is about two percent.

Are You Eligible for Gastric Bypass Surgery?

Typically, you must be overweight by at least one hundred pounds to be eligible for this type of weight loss surgery. You could also have a BMI, or Body Mass Index of forty or greater. If you have a BMI of 35 or greater, and have related health problems, you are also eligible.

Before your gastric bypass surgery will be scheduled, you will need approval from your doctor, and you will most likely have to attend psychological testing as well as nutritional classes. While gastric bypass surgery is very effective, it isn’t for everyone. If you are not eligible for gastric bypass surgery, however, there are other options, such as Lap Band Surgery that your doctor may recommend.

The Importance of Counting Calories

When it comes to gaining weight or losing weight, it is calories and the burning of those calories that matter the most. It is true that low carbohydrate diets work, but even those diets are lower calorie diets. It takes 3500 calories that are not burned off to cause you to gain one pound – and you must burn an additional 3500 calories to lose a pound. Regardless of how great a diet is, this rule never changes.

The Best Calorie Counters

1. My Food Diary – My Food Diary is a wonderful tool. You can count your calories, but you can also log your workouts, visit the support forum, and get a report that you can view or print out concerning your food and your exercise. My Food Diary does charge a fee, and you can get more information at www.myfooddiary.com.
2. Web MD Diet Assessment – This is more than a calorie counter. You can enter the food that you have eaten for the day, and get a report that tells you how many calories, carbohydrates, fats, and more that you have consumed. It also tracks your intake of vitamins and nutrients, and a great deal more. Get more information at www.webmd.com.
3. My Calorie Counter – My Calorie Counter is free to use. The site will track your calories, as well as your water intake and exercise. Visit www.mycaloriecounter.com.
4. Calorie Count – Calorie Count not only tracks calories, but can also give you nutritional information about foods served at numerous popular restaurants. Take advantage of this tool by visiting www.calorie-count.com.
5. Fit Day – Fit Day offers an online journal for dieting, allowing you to track food intake, exercise, and to set and monitor weight loss goals. Visit www.fitday.com.

Other Methods of Counting Calories

Aside from online resources, there are other methods for counting calories. There are actual digital devices that you can carry around with you, you can get an application for your cellphone or PDA, and of course, you can use the oldest method of all – pen, paper, and a little calorie counter book. Since most cellphones are able to connect to the internet these days, however, using an online calorie counter just makes good sense.

Do Meal Replacement Weight Loss Programs Work to Help Lose Weight?

If meal replacement weight loss programs are used and the directions are followed they are effective in helping to lose weight.  They limit caloric intake, most will provide a boost of energy to help you with exercise and additional protein and nutrients necessary to replace fat with lean muscle.  By choosing to use a meal replacement instead of skipping a meal you keep your metabolism working which again will aid in weight loss.

How Do Meal Replacement Weight Loss Programs Work?

Meal replacement programs work by supplying the body with nutrients that you might normally receive from eating a good healthy meal.  Many will cause you to have a feeling of fullness, helping you to avoid between meal snacking.  The use of meal replacement has actually improved the nutritional health of some people because they provide protein, carbohydrates, fats, fiber, vitamins and minerals to those who are not able to eat a healthy meal due to medical or time restrictions.

Meal replacement programs are used for many reasons including:

• Weight loss without counting calories or measuring portions
• Convenience for busy individuals who might otherwise skip a meal
• Balanced nutritious meals for those who cannot eat a nutritious meal
• They are usually less expensive than diet pills
• They provide a feeling of fullness and curb the appetite preventing snacking
• Many are useful for diabetics in controlling blood glucose when they are maintaining a carbohydrate or calorie controlled diet because they usually contain little sugar or sugar substitutes.

Do Meal Replacement Weight Loss Programs Work to Keep Weight Off?

Although effective in shedding unwanted weight when you adhere to the program, if you have not made changes to your routine eating habits you will not keep the weight off.  While they help you lose the weight, they do not teach you to change unhealthy habits in the foods you choose.  If you simply use the program to lose the weight and then return to these unhealthy habits you will regain the weight.  They are best used in combination with making lifestyle choices that will help you maintain the weight loss.

1. Risks and Complications

Like any other surgery, weight loss surgery also creates risk and complication factors. While operating, it can cause internal bleeding and abdominal hernia. According to cosmetic surgery consultants, there is a 1% chance to develop blood clotting in legs after the operation. In some cases, abdominal hernia develops due to throwing up after operation. But fatality chances are very slim.

2. Increase of Fertility in Women

This is a fact for those women who are facing a problem to conceive due to overweight. Women who undergo weight loss surgery can get pregnant more easily. But it has some restrictions too. One should wait for a year and half before having child otherwise it can have an effect on the baby. After surgery, the body goes through many changes and the body’s nutrition needs are disrupted. This can harm a new born baby’s health. Normally, women who have undergone weight loss surgery are advised to give birth through Caesarian operation.

3. Malnutrition

People who undergo weight loss surgery can face deficiency of vitamins and minerals. It is because our body’s digestive capacity gets limited in weight loss surgery. Such surgeries are known to reduce the ability of the body to absorb any kind of nutrients. It can however be controlled by taking supplements. One can consult a nutritionist and can get a proper guidance for taking supplements and all necessary minerals and vitamins. A regular consultation with the doctor and a proportionate diet is required for remaining healthy after a weight loss surgery.

4. Excessive Hair Loss

Weight loss surgery results in excessive hair loss, although it can vary from person to person. Some bariatric (weight loss) patients opts out from undergoing the surgery because of the fear of losing hair. Therefore, one has to take proper care of all kind of nutrition and a regular consulting would definitely help.

5. Gallstone

Lowered calorie intake and losing weight rapidly can cause gallstones. Furthermore, one out of three patients has a chance to develop gallstone. Hence, it’s suggested that you talk to your doctor about the chances to develop gallstones after a weight loss surgery.

Medical Management

If your child is overweight it is important that you consult your primary health care provider to have your child examined.  There can be many medical causes of weight gain and if these are the cause they should be treated at once.  Some medical causes of weight gain could be thyroid disorders or diabetes or other conditions and your health care doctor is the best person to assess for any early signs of conditions that may be causing weight gain in your child.  Once these causes are ruled out, the physician can help to make a weight loss or weight management plan for the health of your child.

Education and Behavioral Therapies

Learning about what is and is not healthy is important for both you and your child.  You should both be educated about good nutrition and exercise.  Learning good portion control, fat contents of foods and other nutrition strategies can lead to an overall change in diet and health.  Many programs offer education seminars, group meetings and written educational materials for healthy nutrition.

Many children gain weight due to emotional changes that accompany life changes like starting a new school, puberty or problems at home or school.  Have your child speak to a behavior counselor to determine if any of these are the cause of the weight gain.  Learning coping strategies to use can help your child be aware of the problem and avoid over eating. A counselor can help your child with the problems that may have caused the gain and the issues of low self-esteem that may accompany weight gain.

Environmental and Lifestyle Changes

Help to motivate your child to be more physically active.  If your child is a couch potato who only sits in front of the television, video game or computer they are not getting any exercise to burn calories.  Habits developed as a child can follow them through their adult years. Plan family time that involves activity such as riding bikes in the park several times each week, a weekly family sport day with football or basketball or simply an evening walk around the block each evening.  Purchase items that encourage activity in place of those that promote sitting still in the home.  Buy a new bicycle or skate board, sign your child up for dance classes, martial arts or gymnastics.

Provide healthy snacks, food and beverages in the home.  Remove all the foods that are high in fat from your home.  Keep fresh fruits available for snacking and plan nutritious and healthy meals.

New Proposed Guidelines

Under the old guidelines, you were only eligible for weight loss surgery if you had a Body Mass Index (BMI) of at least 35. This essentially meant that you had to be somewhere in the neighborhood of 100 pounds overweight.

Recently, the Food and Drug Administration Advisory Committee met and voted to lower the BMI requirements from 35 to 30. This is a difference of about thirty to thirty five pounds of weight.

Is Weight Loss Surgery Safe for Lower  BMIs?

First you need to know that there are risks with any type of surgery. Lap band surgery is less risky than gastric bypass surgery, with fewer complications, but it is still risky.

The risk for those with a lower BMI is slightly higher, but when compared to the risk of the medical issues associated with being overweight, it has been decided that the guidelines should be lowered. As you can see, this type of surgery is still only available for those who are significantly overweight – and not those who just need to lose twenty or thirty pounds.

When Will the New Guidelines Pass?

It is not known exactly when or if the new guidelines will pass, but it should happen within the year. If you would like to have weight loss surgery, and you have not met the requirements in the past, now would be a good time to open a discussion about the possibility of this surgery with your doctor now.

Additionally, you need to know that the proposal included the phrase ‘…those with a BMI of 30 to 35 who have weight related medical issues.’ Therefore, if you do not have weight related medical issues to go along with the 30 to 35 range BMI, you may still be ineligible for the surgery.

1. Crescent Pose

The first type of workout that you will have to do is the crescent .One will have to stand keeping the feet together and place the arms at the side. One must slowly inhale and raise the arms above the head and the fingertips must reach the ceiling. Then one can exhale and slowly bend forward by bringing one leg forward. If you want to make the position easier, then you could inhale and arch arms by gazing at the finger tips.

2. Willow

The second workout is the willow. This plays a great role in getting firmer abs. One will have to stand keeping the feet together. Then, one will have to touch the palm and place it in front of the chest. Then the arms must be extended upwards and the finger tip must be pointed to the ceiling. One must then continue with the inhalation and exhalation. This must be repeated to 3 or 5 times. The foot must be pressed to the thigh and then the sides must be switched. In order to make this easier, one must place the left foot in the calf or touch the toes to the floor in order to get a better balance.

3. Kundalini

The third pose is the kundalini leg movement and this helps in building a better navel center and also strengthens the abdominal muscles. This helps you a lot to get spiritual as well as physical fitness. Practicing it sincerely would help you to realize a better individual in you. One must definitely practice all these exercises before a spiritual guru. One can do these exercises with mantra to get greater benefits.

4. Locust

The fourth type of exercise is the locust pose and this provides the best benefits when done three or four times. This would help you to get a firmer abs, hips and thighs. To begin with the pose, lie on your belly keeping the arms at the side. Then exhale and slowly lift your head. Then raise your arms and keep it parallel to the floor. Once you complete it, slowly gaze upwards and stay in the position for 30 seconds.

5. Stretch

After doing all the exercises, it is essential to stretch the body. A good stretch can provide immense benefit and also plays a major role in relieving all types of stress. Practicing all the above five basic routines can help a lot in reducing weight.

South Beach Meal Replacement Bars to Aid in Weight Loss

South beach meal replacement bars have been effective in helping with weight loss when used in conjunction with a healthy lifestyle and eating plan.  The program focuses on teaching you to eat healthy including the necessary nutrients in your diet such as the healthy kind of fats, carbohydrates, proteins and other healthy nutrients that are necessary not only for weight loss but for a healthy body.  Used as directed with a healthy eating and exercise program they are effective in aiding weight loss.

South Beach Meal Replacement Bars Nutritional Facts

The south beach meal replacement bars offer good nutrition when used for meal replacement, they should not be eaten as a snack because they are meant to replace an actual meal.  Using them as snacks may cause you to gain weight as opposed to losing weight.

Each bar is considered to be one serving and contains 210 calories.  There are 6 grams of fat with 19 grams of protein.  The carbohydrates are a total of 26 grams but none of them come from sugar, they consist of 5 grams of fiber and the other 18 grams being sugar alcohol.   Each bar provides 100% of the recommended daily allowance of vitamin E and vitamin C.  Twenty five percent of the RDA of thiamin, biotin, niacin, zinc, vitamin K, iron and zinc.

South Beach Meal Replacement Bars for Weight Management

If you follow a healthy eating program and have learned to eat healthy, using the meal replacement bars can be effective in helping to maintain a healthy weight. Skipping meals is unhealthy when trying to maintain appropriate weight or a healthy eating plan.  Many people today are simply too busy to stop and prepare a healthy meal to feed their bodies the nutrients it needs.   Skipping a meal will also cause your metabolism to slow down; eating actually propels your metabolism into gear.  When your body is given the nutrients it needs you are less likely to snack on unhealthy foods which can cause weight loss or maintenance to fail.