Pine Nuts to Decrease Appetite?

Use pine nuts as a garnish to help decrease your appetite. The pinolenic acid found in them is what makes it work. Pinolenic acid mostly from the Korean Pine nut, and Siberian pine nuts. It is in the oil produced by them.

Research shows its use in weight loss by appetite suppression. The Pinolenic acid causes the body to trigger two hunger suppressants. These hunger suppressants are called cholecystokinin and glucagon-like peptide-1. Never mind the long names! Let’s just go with the pine nuts.

Pine Nuts Decrease Appetite
Pine Nuts Decrease Appetite

One serving of pine nuts (1 ounce or 1/4 cup) contains about 190 calories, is a good source of copper, magnesium and zinc.

Pine nuts are surpassed only by almonds and hazelnuts in Vitamin E content. They supply nearly 20 percent of the Daily Value for Vitamin K, important for blood clotting and bone health.

As with all nuts, the fat is mostly good-for-you mono and polyunsaturated. Pine nuts also contain phytosterols – plant compounds that block cholesterol’s absorption – at twice the level found in walnuts.

Eating Pine Nuts

Toasting pine nuts brings out their rich flavor. To toast, spread on a baking sheet and bake at 350 degrees for 5 to 10 minutes until golden brown. Pine nuts are ideal for stuffings, salads and baked goods. Add them to ground meat for meatballs. Their creamy texture makes them an essential ingredient in pesto sauce or you can make a smooth and creamy salad dressing by combining them in a food processor or blender with a little olive oil, herbs and lemon juice or vinegar. Pine nus are more expensive than most nuts, because those tiny nuts are more labor-intensive to harvest. But a little does go a long way. Source: Fab Food: Pine Nuts from our sister site, Belly Bytes.

Fun Facts

  • Ancient Romans preserved pine nuts in honey, pressed them into wine and used them in sausage.
  • Nicknamed pinoccoli or pinocchi in Italy, this popular nut was the inspiration for Pinocchio’s name, because his nose is shaped like a pine nut.

Keep Healthy Foods Handy

Super Simple Health Secret: Keep Healthy Foods Handy

People will eat what is available to them. You will be amazed at how much less junk food you consume when you make it difficult to get. You will find yourself reaching for the healthy foods you DO have on hand. You do have some on hand, don’t you?

Essential point: Don’t buy a lot of junk food and have it readily available for what I like to call “mindless munching“. Instead, buy fresh fruits and keep a fruit bowl handy. The favorites are bananas, peaches, apples.

If you don’t regularly buy junk food, how often are you going to want a chip so badly that you would be willing to walk to the store and buy a bag? By the same token, if you make healthy foods easily available, your likelihood of choosing a piece of fruit for a snack rises dramatically.

Be strategic about your food choices when you are not hungry, and you will be much more health oriented when you are.

Healthy foods in storage containers

What Research Says

University of North Carolina researchers found that for every additional supermarket in their neighborhood, people become 32 percent more likely to eat their recommended daily portion of fruits and vegetables – just because affordable and nutritious foods were more readily available.

Grab and Go Cottage Crunch Recipe

1/2 cup fresh or canned peach slices in light syrup, drained
1/2 cup of low fat cottage cheese (see note)
1/2 cup raisin bran cereal

  1. Place peaches in clear plastic cup; top with layers of cottage cheese and cereal.
  2. Serve immediately, or cover and refrigerate until ready to serve.

Note: Substitute your favorite low-fat yogurt for the cottage cheese.

Endorphins Opiate Like Effects

Feeling TiredEndorphins Opiate Like Effects

Do you find it difficult to get up and exercise first thing in the morning? You’re not alone. Not everyone is a “morning person”.

So how do you motivate yourself to get up and get moving?

Exercise is something that many consider a tedious chore. We tend to procrastinate and put off doing something we consider to be less than enjoyable.

However, if you can commit yourself to morning workouts, you will have gotten it out of the way. This will free your mind from having to do it later. Knowing a workout awaits once your day busy is difficult. It can create guilt and stress and affect your whole day – don’t let it! Plus, you are more likely to blow off exercising later in the day because you are tired or just don’t feel like it.

Think back to a time when you tackled a difficult task and finished it. Remember how great you felt afterwards. It’s the endorphins opiate like effects that did it!

Completing any challenge can give you a “buzz”. When the task is physically demanding, that buzz is both psychological and physiological. That’s because your body releases endorphins into your system.

Endorphins opiate like hormones are hundreds of times more powerful than the strongest morphine.

Exercise for Endorphins Opiate like effectAn intense session of cardio can keep your metabolism elevated for hours afterwards. Exercising at night won’t give you that extra metabolic lift because once you go to sleep, your metabolism drops dramatically. Just as it does once you become sedentary. When you sleep, your metabolic rate is slower than at any other time of the day.

Your body’s endorphins opiate like effects are elevated when you exercise. It lifts your mood and gives you a sense of accomplishment that will likely stay with you all during the day.

Best of all, endorphins are made by YOU, not a laboratory. Endorphins create a natural high that can make you positively euphoric!

Endorphins opiate effect at work
Get out there and have a GREAT day!

Endorphins can:

  • Reduce stress
  • Improve your mood
  • Increase your circulation
  • Relieve pain

This good feeling is partly psychological too. When you get up early and get your workout done, you’ll feel a sense of completion that will kick start your day and get it off on the right foot!

The sense of completion and accomplishment will stay with you throughout your day.

You’ll feel happy and less stressed when you know that this difficult task is already behind you and you can enjoy what the day has to offer you.

Give it a chance – you may be happily surprised!

Yacon Syrup Weight Loss Approach

The Yacon Syrup Weight Loss Approach

Yacon root for yacon syrup weight loss approachThe next product buzz has begun for weight loss endeavors – before we’ve even greeted the New Year – it’s called Yacon Syrup weight loss approach.

What is Yacon Syrup?

Yacon syrup is an extract made from the Yacon root, a simple root from South America. The syrup is very low in calories and very high in soluble fiber, acting as a natural detoxification agent. It has a naturally sweet taste and also acts as a prebiotic.

In a study done by Clinical Nutrition, yacon syrup contributed to weight loss when the participants took three to five teaspoons daily. The participants were also encouraged to walk for 45 minutes, two times a week. This was dubbed “The Yacon Diet”.

The results? The study participants who took organic yacon syrup daily lost, on average, 33 pounds in 120 days. Another benefit was on insulin levels. Insulin amounts dropped as did cholesterol levels. Another bonus: Bowel movements became more regular because yacon syrup acts like a soluble fiber, which keeps the stool from hoarding up i.e., constipation. This simple syrup also increases absorption of vitamins and dietary minerals.

Pure Yacon Syrup Gold
Pure Yacon Syrup Gold

Yacon syrup weight loss is also said to increase metabolism. Some people claim they lost weight with the syrup without any change in their diet or exercise. In addition, the dietary organic compounds can help reduce inflammation and boost immunity.

The most common approach to using yacon syrup for weight loss is to take a serving with breakfast, lunch and dinner.

You can also use the syrup as you would honey agave, Stevia or maple syrup on foods in recipes and to sweeten beverages.

While the jury is still out on the weight loss factor of ingesting yacon syrup, there is little doubt it is a healthful, all natural, sweetening food with many health benefits.

Just be sure to use Pure Yacon Syrup Gold All Natural Sweetener, as there are parts of the actual root that can be toxic to humans. You want 100 percent pure raw organic syrup with no added preservatives. Make sure it has been bottled and tested in a FDA certified GMP facility in the USA.

Yacon Syrup

Note of Caution

Too much yacon syrup can cause stomach cramping and diarrhea. Go with the “less is more” approach when you first use yacon syrup.

Foods to Avoid When Trying to Lose Weight

Foods to Avoid When Trying to Lose Weight

It would be impossible to cover all of the foods that are considered acceptable to eat when you are trying to lose weight. Common sense can tell you that French fries are a no-no and an apple is great. In fact, where apples are concerned, there are five Reasons to eat an apple every day!

What we will do instead, is focus on foods you SHOULD NOT eat. Of course, this could be a long list as well, so we will touch on the worst and give you some possible substitution choices.

BeveragesCup of Coffee

Avoid too much caffeine – many sodas have caffeine. Too much caffeine can have insulin-stimulating, weight-loss-inhibiting effects. Stick to decaffeinated sodas, teas, and coffees.

Since the best idea is to drink a lot of water in when you are trying to lose weight, try water with a slice of lemon or lime in it. It can be very refreshing and very satisfying!

Alcohol is not helpful in any weight loss plan. There’s no better way to pack on the pounds than to drink excessive amounts of alcohol.  Even the ones that claim they have fewer calories. Moderation is the key with alcoholic beverages!

Boxed Pre-Packaged FoodsWhole Grain Pasta Dish

In general, you should stay away from a lot of these products if you want to lose weight. Anything with a lot of chemicals on the ingredient list are not going to be good for your diet.

White rice, while very filling, contains starches that can inhibit your weight loss. Stick to brown rice instead.

Pasta mixes are usually also not good because of the starches they contain. Stick to whole grain pastas instead. They taste just as good and are much better for you! Plus they can help you lose weight.

White Breads

For the same reasons as pasta and white rice, white breads should also be avoided. Whole grain breads provide you with the carbohydrates you need and are less processed than the white breads. Be sure the bread you choose is made with whole wheat flour instead of just wheat flour.

If you love Mexican food, stick to whole wheat flour tortillas or corn tortillas when you choose your burritos, enchiladas, or soft tacos.

Canned and Jar FoodsTin Can for Canned Foods

Anything that is canned or jarred needs to be free of excessive chemicals. If the label contains ingredients with more than four syllables or are hyphenated, it won’t be good for your diet.

Chicken broth can be very fatty, so stay away. So are many soup mixes. The good news is that there are plenty of light or low fat choices out there. These are the ones you should choose.

Commercially made tomato sauces or tomato based sauces can contain ridiculously huge amounts of sugar and salt. A better choice is to make these sauces yourself where you can control what goes into it. You can also look for reduced sodium or no-salt sauces on your grocers shelves.

Avoid canned fruit or canned vegetables, when possible. They can contain processed or refined sugars, so stick to fresh fruits and vegetables whenever possible. They are the best for you when trying to lose weight.

If you have to have a little oil to cook your foods in, choose extra virgin olive oil over the vegetable or corn based oils.

MeatsProtein Foods when trying to lose weight

Choose only lean meats to get your protein intake. If you love your steak, choose a lean cut and don’t make the portion any larger than your clenched fist. And do check out our suggestions for cooking up a savory grilled steak.

Choose fresh fish instead of canned and be sure it’s of the lower fat variety. This includes salmon, tilapia, and cod. Don’t bread your fish either, broil it or grill it to get rid of any residual fat that might remain.

White meat chicken breasts are better than dark meat because the darker meat contains more fat. The same applies to turkey.

Tuna is always a good choice – even if it’s canned. Just be sure to get the tuna canned in water – not oil! For more information, see Tuna: An Almost Perfect Food!.

Dairy Foods to Lose WeightMilk and other dairy products when trying to lose weight

Skim milk should be your first choice over whole milk or two percent. Avoid drinking too much milk, however, because it naturally contains some fats that can turn into unnecessary fat on you!

For cheese, find low fat or fat free varieties. Use it sparingly!

Eggs are all right on your diet, but when possible, you are better off using only the whites. Egg substitutes are a great way to get your egg fix, so look for these in the store as well.

Fat free or reduced fat sour cream is alright in moderation, but try to substitute with plain yogurt instead.

Vegetables and Fruits to Lose Weight

Sweet orangeAlmost all fresh vegetables are good for you. It’s a generally accepted belief that you can eat all the vegetables you want and still lose weight. That’s pretty much true – as long as they are prepared the correct way. It’s always best to steam veggies. You can also drizzle them with a little olive oil and bake them in the oven or – even better – roast them on the grill! (See Grilled Vegetables). Yummy!

Oranges and peaches contain a lot of natural sugars. Because the sugar is naturally there, it’s not horribly bad for you, but you may want to avoid overload. Too much sugar – natural or otherwise – can convert to fat.

Effective Eating for Weight Loss

Eating for Weight Loss: Weight to Calorie Ratios

If you are trying to lose weight, choose food based on their weight-to-calorie ratio. You want to eat foods that weigh a lot but have few calories and avoid food that are light in weight but hefty in calories.

According to Tufts University, fruits and vegetables are the big winners in the heavy weight/low calorie food department. They weigh a lot because of their fiber and water content and yet do not have many calories. They are good to eat when eating for weight loss.

Cantaloupe eating for weight lossFor example: One cup of cantaloupe weighs 5.5 ounces but only has 56 calories. A cup of cooked spinach weighs six ounces but only has 42 calories. Compare that to six cups of buttered popcorn that only weighs three ounces and contains 420 calories or, even worse, one ounce of potato chips that has 152 calories (if you ate four ounces, you would be adding 608 calories to your fat cells).

Most cookies weigh 1/2 ounce and contain 50 calories. Eat six cookies and you only have three ounces of weight but you’ve racked up 300 calories. A 1.5 ounce piece of milk chocolate contains 220 calories. A small croissant only weighs two ounces but has 230 calories.

According to a New Zealand University study, food that is light in weight but high in calories is probably the worst kind of food to eat if you are trying to lose weight.

Choosing the Right Foods When Eating for Weight Loss

Choose lower-fat choices of the same weight food. There can be a world of difference between the caloric consumption of two people eating the same weight and type of food. How is this possible?

Fresh raw potatoesEasy, if you consider the way the food is cooked or prepared. Here are some examples. All of them weigh 3.5 ounces

  • Boiled potatoes have 62 calories compared to french fried potatoes with 328 calories.
  • Sardines in tomato sauce contain 127 calories while sardines in oil have 372.
  • Tuna flakes in water have 95 calories while tuna flakes in oil have 309.

You get the picture.

Avoid the “light weight-high calorie” way of dieting.

Many people don’t want to eat regular sized meals because they think that if their stomach feels heavy, they are eating a lot of calories. Therefore, they think that by eating something light like crackers, they are eating for weight loss.

What they don’t realize is that just because a food is light doesn’t mean it contains few calories. One could easily eat nine crackers and still not feel full! Nine crackers only weigh three ounces. There are 420 calories in those nine crackers.

Believe it or not but you could have a satisfying meal of 1/2 cup steamed rice, a cup of cooked spinach, a small piece of fish, and a cup of cantaloupe for less calories. This complete meal would weigh a satisfying 18.5 ounces at 378 calories.

Satisfying Meal Suggestion

 

By making the right food choices and eating for weight loss, you can cut down on unnecessary calories without starving yourself and feeling deprived.

See also: Pro Shape RX for Weight Loss and/or Weight Loss Herbs.

Weight to Calorie Ratio Weight Loss Approach

If you are trying to lose weight, choose food based on its weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.

Heavy Weight, Low Calorie FoodsFruits and Vegetables

Fruits and vegetables are the big winners in the heavy weight – low calorie food department, according to Tufts University. They weigh a lot because of their fiber and water content, yet do not have many calories.

For example:

  • 1 cup of cantaloupe or melon weighs 5.5 ounces but only has 56 calories.
  • A cup of cooked spinach weighs six ounces but only has 42 calories.

According to a New Zealand University study, food that is light in weight but high in calories is probably the worse kind of food to eat if you are trying to lose weight. It’s sort of like ‘double jeopardy’ – you are still hungry but you have already eaten many calories. (Note the weight to calorie ratio.)

Light Weight, High Calorie FoodsWeight to calorie ratio foods

  • 6-cups of buttered popcorn weighs 3-ounces and contains 420 calories.
  • 1-ounce of potato chips contain 152 calories.
  • 1 average cookie weighs 1/2-ounce and contains about 50 calories.
  • 1.5 ounces of a chocolate bar contains 220 calories.
  • 1 small croissant weighs only 2-ounces but contains 230 calories.

As you can see, most “junk” snack foods don’t weigh much, but have a lot of calories. The majority of these foods don’t really satisfy your hunger, causing you to munch more, taking in excess calories.

Weight of Cooked and Prepared Foods

Choose lower-fat choices of the same weight food. There can be a world of difference between the caloric consumption of two people eating the same weight and type of food. How is this possible? Easy, if you consider the way the food is cooked or prepared.

Here are some examples of a weight to calorie ratio, all of which weigh 3.5 ounces.Canned Tuna

  • Boiled potatoes have 62 calories compared to french fried potatoes with 328 calories.
  • Sardines in tomato sauce contain 127 calories while sardines in oil have 372.
  • Tuna flakes in water have 95 calories while tuna flakes in oil have 309.

You get the picture.

Avoid the “light weight-high calorie” way of dieting. Many people think that by eating something light like crackers, they will lose weight. What they don’t realize is that just because a food is light doesn’t automatically mean it contains few calories. One could easily eat nine crackers (420 calories) and still not feel full because nine crackers only weigh 3-ounces.

A Satisfying Meal Example

Fish DinnerYou could have a satisfying meal of 1/2-cup steamed rice, a cup of cooked spinach, a small piece of fish, and a cup of cantaloupe for less calories.

This complete meal would weigh a satisfying 18.5 ounces and only contains 378 calories. By making the right food choices, you can cut down on unnecessary calories without starving yourself and feeling deprived.

You should also cut down somewhat on your carbohydrates, but don’t cut them out completely! Effective weight loss depends on exercise and activity; without some carbs in your diet, you won’t have the energy you’ll need to effectively burn off calories.

It’s a balancing act, yes. We suggest you consider starting with a “baseline diet” that dictates at least half of your calories come from vegetables, fruits, natural starches, and whole grains. The rest of your diet should consist of low-fat proteins like fish, chicken, and lean beef.

You need to balance out your carbs with your protein, but do try to stay away from carbs at night – it’s not helpful to “sleep on them”. Periodically, you can to take “carb-up” days to get your energy levels up.

When we talk about protein, many people wonder just how much is enough or how much is too much. See: Protein: Of First Importance. LEAN proteins speed up your metabolism and can help accelerate weight loss.

This might be a good time to talk about portion sizes. As a general rule of thumb, you should never eat a serving that is larger than your clenched fist. The good news about this is that you’ll be able to eat enough to get full without overdoing it. For more information on portion sizes, visit Portion Sizes and/or Portion Size Still Counts.

Cravings might be the worst part about controlling what you’re eating. Let’s say you love chocolate chip cookies like I do. If you’re craving a chocolate chip cookie, denying that craving will only make it stronger.

Instead of not having the cookie, go ahead, just don’t overdo it. Simply have one instead of three. You can indulge in your favorite foods as long as you keep it within reason. Eat it slowly and savor every bite – don’t scarf it down as many of us are wont to do!

Meal SettingMost experts agree that the traditional three square meals a day shouldn’t be part of a healthy diet. In fact, you should eat more meals every day. How cool is that? 🙂 Just be sure to apply the weight to calorie ratio.

The idea here is that you overeat when you are overly hungry. To combat that hunger, you should eat more meals with smaller portions rather than fewer meals with larger portions. For women, it is recommended you eat five meals a day and for men, you should eat six. Try to make these meals a minimum of 2 hours apart to insure you don’t get too hungry. See More is Better: Meal Plan to Rev-Up Your Metabolism for more information on this approach.

The benefits of weight to calorie ratio eating will reveal themselves! Providing you eat the right kind of foods, you can achieve the following benefits:

  • Faster metabolic rate
  • Higher energy
  • Less storage of body fat due to the smaller portions
  • Reduced hunger and cravings
  • Steadier blood sugar and insulin levels
  • More calories available for muscle growth
  • Better absorption and utilization of the nutrients in your food

The Many Ways of Weight Loss

There Are Many Ways to Weight Loss

You can achieve weight loss in many controversial ways. However, there are a few things about dieting and weight loss that most experts agree upon in general.

“Super” models starve themselves – but that is one of the many ways of weight loss experts agree you should avoid. Besides, most of us don’t want to go that route – walking around pale, weak and hungry all the time!

So just what are the ways of weight loss experts agree are effective?

Water for Weight LossFirst, water. Drink a lot of water. Most of us don’t drink enough water from day to day. The popular advice of getting in eight,  8-ounce glasses of water a day (maybe more, depending on your weight) is sound advice.

Water is a natural appetite suppressant. If you drink a full glass of water before beginning your meal, your stomach simply doesn’t hold as much food. (See “Why Water?” for more vital information on water).

Some people have the notion that drinking more water can make you gain weight, or become bloated, but this is simply not true.  It’s when you don’t drink enough water throughout the day, your body gets dehydrated. When it does finally get water, it holds onto it and stores it for a future need. That’s when we feel swollen, and bloated with water weight. If you give your body enough water on a regular basis, it releases it naturally. Drinking enough water gives you the benefit of hydration and satiation.

Always eat balanced meals.  This might be the one thing we learned in elementary school that we really can use in our adult life – the basic food groups.  Proteins and carbohydrates are essential to a healthy meal. Carbohydrates are the main source of energy in our diet, and proteins burn fat. At a bare minimum, each meal should consist of a protein and a carbohydrate. For more information on these two vital elements and their ways of weight loss, see Protein vs. Carbohydrates: A Weight Loss Choice?

Meals for Weight LossNever skip meals.  One of the worst things we can do, in our attempt to lose weight, is to skip a meal.  We have seen it countless times as a way to weight loss: Motivated to lose weight, an individual decides to eat just twice a day. But your metabolism needs the consistency of regular meals. Consequently, an erratic eating schedule leads the body into starvation mode.  Your body then takes everything you ingest and stores it as fat to be used for energy.

Finally, exercise.  You just can’t lose weight when you maintain a sedentary lifestyle, unless you do literally starve yourself. People who exercise live longer and feel better. And, they lose weight quicker. But, keep it simple. Thomas Jefferson said,

“The sovereign invigorator of the body is exercise, and of all the exercises walking is the best.”

It’s never too late to get in shape. We have a whole separate section on exercise, but you don’t have to join a gym and become the next famous body builder. There are plenty of ways you can get enough exercise to aid in your weight loss efforts.

The Simple Weight Loss Formula

Man Taking QuizOf course, there is a simple formula to help calculate weight loss:  consume fewer calories than what you burn every day. For example, if you consume 2000 calories per day and you burn 2500 calories per day, you will lose weight.

You might just say “Why don’t I just cut down on my calories intake considerably, hence I don’t really have to burn many calories to lose weight?” Well that would be starving yourself and is not a good idea at all. This will make you weaker, hungrier and you will eat quite a lot after. Your body needs food and calories to get energy. You need to eat enough so as not to starve yourself and be able to burn these calories and more after. On the other hand, if you burn up the exact same amount of calories that you take, you will stay the same.

The secret to losing weight without going hungry is to make the right food choices. You need to choose foods that are low in calories but can satisfy your stomach so you don’t become hungry.

The Weight of Your Food

We found a very interesting study that illustrates how the way we eat affects our weight.  It was performed by New Zealand’s University of Auckland.

The researchers divided male participants into three groups. Each group was put on a diet with different fat percentages (their total daily calories were composed of 60, 40 or 20-percent fat) but no calorie limits. The men were told to eat as much they wanted from the food choices they were allowed.

Group of Three

As expected, the men eating the 20-percent fat diets lost weight because they were consuming fewer calories. Fat contains nine calories per gram compared to four calories per gram for carbohydrates or protein. Therefore, the more fat a food contains the more calories it will have. However, in spite of the lower calorie diet, the men in this group were not at all hungry.

What the researchers discovered was that the men in the low-fat group unconsciously compensated by choosing foods that weighed the same as the men in the higher-fat groups and, therefore, were not hungry.

What this suggests is that the weight of the food you eat may play a more important role than fat or calories in satisfying your hunger. In other words, you may not need to eat high-calorie or high-fat foods to feel full but your stomach has to feel the weight of a certain amount of food.

There are several other studies suggesting that people tend to eat the same weight of food daily, regardless of the fat or calories that the meals contain. It’s almost as if your stomach has an internal scale with a pre-determined weight that has to be reached for you to be satisfied and not hungry.

Bowls of SoupThis may explain the rationale behind drinking a glass of water or having a bowl of soup before eating to cut down on your appetite. It may also explain why people can go on a low fat diet and yet gain weight if the majority of their food choices come from starchy food that is highly processed and low in fiber.

You can eat many slices of fluffy white bread before you feel full while eating two slices of whole wheat multi-grain bread already makes you feel like you swallowed the whole loaf. Eating high fiber foods like oatmeal helps you eat fewer calories (seven ounces of oatmeal only has 120 calories) without going hungry.

By now you are most likely getting the idea for the ways you can apply some expert-approved weight loss ways to help you achieve those weight loss goals. May you have much success!

Weight Loss or Weight Control?

Weight loss or weight control?

Weight Loss or Weight Control?They’re not exactly the same thing, are they?

If we are not in control of something – in this case, your weight – we find it difficult to maintain. Even when you feel you’re pretty much in control of your weight, you will tend to lose weight or gain weight here and there. Weight is always fluctuating.

But with all those idiosyncrasies, it’s still fair to say many reach a point where they keep their weight within a 5 pound differential. That would be considered in control of your weight.

Unfortunately, with the obesity numbers growing, a majority of the people confuse weight control with weight loss. The confusion is worse confounded because the considerations by which you achieve weight control are the same as those by which you achieve weight loss.

Example

Woman on ScaleA healthy American woman of medium build and a height of 5′ 4″ would weigh about 125 pounds. If she is doing a little or no exercise, consuming about 1500 calories per day would maintain her weight. If she were to follow some dietary restriction and reduce her calorie intake by 500 calories per day, she would lose weight at the rate of about 1 pound per week.

If the woman in our example began exercising 3 days a week, she would burn off about 200 calories per day more. To maintain the weight, i.e. to control the weight in spite of starting on the exercise program, she needs to eat 200 more calories per day.

So you see, breaking it down like that, it sounds simple to choose a lifestyle and maintain a healthy weight gain or healthy weight loss. But we all know it just isn’t quite that easy.

What you can do; however, is choose the weight you want to weigh-in at; that tells you how long you need to adjust your lifestyle to reach the target at the safe rate of 1 to 2 pounds per week. Next determine your present calorie intake. Knowing that one pound of body weight is equivalent to about 3500 calories, you can decide how much change you need to make in your calorie intake.

Remember the formula:

  1. Less fat, less calories, lose weightBody Fat.
  2. More fat, more calories, gain weight.

If you are at a healthy comfortable weight you can easily maintain the same weight even in face of changes in your activity levels, etc. by keeping in mind underlying concept. If you are increasing your activities (including exercise you may be doing) increase your calorie intake correspondingly or vice versa.

If you need to maintain your weight, or lose weight and are having difficulty doing so, ProShape Rx can offer you assistance – along with a range of other natural health benefits:

  • Increased energy levels
  • A reduction in food cravings
  • A 450 daily calorie reduction
  • No known side effects

Lose 5 lbs. a Year Without Dieting

One simple change in your daily routine can help you burn extra calories and shed excess pounds. Anything you do every day to burn an extra 50 calories will save you the equivalent of five extra pounds over the course of a year. It can be as easy as parking your car a mere five minutes further from your office each morning and then walking briskly to your desk and back again after work. That’s easy weight loss in just 10 minutes a day!

Friday Freebies

Weight and Body Fat Chart at the end of the post, Beyond the Body Scale (scroll down to bottom) and another free PDF download: Forty-Four Fat Trimming Tips.

Dieting Dangers

Dieting Dangers: WHAT ABOUT THOSE DIET COMPANIES AND FAD DIETS?

We’ll start out here by saying unequivocally that we think that many of these companies such as Jenny Craig and Weight Watchers have their definite positive aspects.  They give people a way to lose weight in a healthy manner by providing foods you can eat that will meet recommended caloric intakes.  They also give support and advice along the way as you lose weight.

Their downfall is that they can be quite expensive to join – there’s the cost of their own pre-packaged food for your meals, along with the cost of membership. That can get quite costly.  They are a good option for those of you who can afford their plans and stick to them.

Fad diets are dieting dangersThere are also many, many fad diets that have popped up over the years that promise rapid weight loss.  Some of these fad diets can be dangerous, and they should be carefully evaluated before they are undertaken.

One such diet is the low carb option such as the Atkins Diet Plan.  While many people have been able to lose weight using this plan, others have reported some serious health concerns about this.

Low carb diets can help you lose weight quickly, but keeping that weight off becomes much more difficult once the diet isn’t followed faithfully.  Because of the requirements of the diet – high protein, no “white foods”, etc. – you will be eating foods that are generally high in fat which can raise cholesterol levels. (To eat low carb as healthy as you can, visit our low carb recipe section).

Some of the claims made by people who advocate low carb diets just don’t hold up.  Because of the nature of the diet plan, you will lose weight quickly by cutting out carbs, but you won’t be able to keep it off once you re-introduce those carbohydrates back into your eating plan.  In fact, the longer you are on a low carb diet, the more quickly you will re-gain your old weight.

Carbohydrates provide a way for your body to convert food into energy.  By keeping them out of your diet, you’ll notice a lowering of your energy level, and your muscles will lose their tone becoming softer and flattening out. Also consider that these types of diets recommend that you eat a lot of protein which would be mostly meats and fish.  Many of these foods are high in fat.  Eating a lot of fat can contribute to health problems like heart disease, high blood pressure, and some cancers.

Many people do like dieting low carb, so if you are one of them, do be sure to purchase the leanest cuts of meat money can buy and watch the intake of sugar-laden sweets. Know completely what you’re getting into before you start.  A good diet plan will balance out all the things your body needs to operate efficiently in terms of food and the benefits of those foods.

Dieting Dangers: Pills

Diet pillsYou may also be considering fat burner pills.  Commercials are everywhere, touting success from people who’ve lost pounds in just two weeks and now they can parade around in swimsuits on national TV.  All with the help of the amazing diet pill they  take. Some people have great luck losing weight by taking these pills, but those pills do come with risks attached to them.  These pills are not required to be tested by the Food and Drug Administration (FDA) before they are released to the public.

If a drug is found to be dangerous, the FDA will work quickly to make sure it is banned from future sales.  This happened in 2003 when the FDA banned products that contained ephedrine after it was found to be at least partly responsible for the death of an athlete. On the other hand, if one is found to work well and is safe, the FDA may approve it. First approved in 1959, Phentermine now accounts for 50 percent of US prescriptions for appetite suppressants. This means that the FDA found phentermine to be safe and effective for weight loss. It is not considered one of the dieting dangers.

Diet pills work in different ways.  Many are appetite suppressants containing phenylpropanoline or caffeine.  Some claim to increase your metabolism to increase the body’s ability to burn fat. At the same time, you should feel less hungry.  Other pills say they cChecking metabolisman block the body’s ability to absorb fat.  Some help you lose weight by removing fluids from the body.  These pills contain a diuretic or laxative. Those fall under dieting dangers.

It’s very important for you to consult with your doctor before you start taking any kind of diet pills, even the ones that are all-natural.  This is especially true if you have a medical condition.  Taking these pills could interact with medication you are already taking or it could aggravate a previous condition such as anxiety disorders.

Some diet pills can be addictive, so take caution when beginning their regimen.  Follow the directions for dosages exactly and be aware of any possible side effects.  If you experience any of the following symptoms while taking diet pills, stop taking them immediately and consult with your physician:

  • Anxiety or nervousness.
  • Irritability.
  • Insomnia, restlessness, or hyperactivity.
  • High blood pressure.
  • Tightening in the chest.
  • Heart palpitations.
  • Fever.
  • Dry mouth.
  • Excessive headaches.
  • Dizziness.
  • Blurred Vision.
  • Profuse sweating.
  • Menstrual cycle or libido disturbances.

Because diet pills can be purchased over the counter, it is up to each individual person to use them correctly.  Some people take more than the recommended dosage in hopes that it will speed up the weight loss, but this practice is very dangerous!  You can overdose on diet pills which can cause tremors, breathing problems, convulsions, renal failure or heart attack.

If you want to take diet pills, that is certainly one way for you to try and lose weight.  Just do so cautiously and follow the manufacturer’s instructions to keep yourself safe.  Even if you do take diet pills, you will still have to make modifications to your diet and introduce exercise in order to lose weight.  Many people think they can eat whatever they want when they take these pills, but that’s just not the case. That, again, falls under dieting dangers.

And remember that nothing takes off weight and keeps off weight like a sensible, balanced diet and exercise. No pill will help you make the emotional and lifestyle changes that you will have to make in order to lose those extra pounds. To depend on a pill is one of the most dangerous dieting dangers!