Boost Your Metabolism with Lean Protein

For dieters and exercisers, eating the right number of calories is crucial to weight loss success. But eating the right kind of food is also important. Learn why lean protein matters if you are trying to lose weight and find out how much protein you need to boost your metabolism.

What is Lean Protein?

Protein, carbohydrates, and fat are macronutrients that supply energy, or calories, to the body. Protein serves primarily as a building block. When you eat foods with protein, the nutrient is broken down into amino acids that build and repair muscles, organs and other cells and tissues that allow your body to function.

Common sources of protein include meat, dairy products, and nuts. While the nutrients in these foods are beneficial, they tend to be high in fat. Lean protein foods are high in protein, but low in fat. Lean cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and some vegetables are good sources.

What Are the Benefits of Eating Lean Protein?

Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats also help to satisfy hunger, but fat contains 9 calories per gram. Protein contains 4 calories per gram. So gram for gram, eating protein is a better way to feel satisfied when you are dieting.

The nutrient also helps to build and maintain lean muscle mass. This helps dieters and exercisers boost their metabolism. A strong body not only performs better throughout common daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.

It is important to remember, however, that the lean protein you eat is not used as a primary energy source for the body. So while consuming it is important, it is not necessarily more important than consuming carbohydrates and healthy fats. Each nutrient plays an important role in the overall health and function of your body.

How Much Protein Should I Eat?

The amount you should eat depends on your age, gender and physical activity level. The USDA recommends the following intake levels for women and men who get less than 30 minutes of moderate physical activity each day.

Women

• 19-30 years old: 5 ? ounce equivalents*
• 31-50 years old: 5 ounce equivalents*
• 51+ years old: 5 ounce equivalents*

Men

• 19-30 years old: 6 ? ounce equivalents*
• 31-50 years old: 6 ounce equivalents*
• 51+ years old: 5 ? ounce equivalents*

*In general, 1 ounce of meat, poultry or fish, ? cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ? ounce of nuts or seeds can be considered as a one ounce equivalent.

For very physically active people, the general recommendation is that they can consume up to 1.2 - 1.8 grams of protein per kilogram of body weight. But keep in mind that most people have a tendency to overestimate their activity level when calculating their nutrient needs.

Should I Eat More Protein if I'm Trying to Lose Weight?

Some recent research has suggested that a higher protein diet may help some people to lose more body fat, gain muscle mass and boost their metabolism. But research also continues to find that the bottom line for weight loss is the number of calories that dieters consume. If you are trying to lose weight, continue to count calories and be sure to check that you are getting your recommended daily allowance for each macronutrient.

Get lean protein recipes and learn more about protein and weight loss.

_Sources:

_{George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. " Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating." Journal of the American Medical Association 2012;307(1):47-55.}

_{Russell J de Souza, George A Bray,Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith " Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial." American Journal of Clinical Nutrition January 18, 2012.}

_{Elizabeth A Fox, Jennifer L McDaniel, Anthony P Breitbach and Edward P Weiss. " Perceived protein needs and measured protein intake in collegiate male athletes: an observational study." Journal of the International Society of Sports Nutrition 2011, 8:9 .}

_{Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. " Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women." The Journal of Nutrition July 20, 2011.}

_{Nutrition for Everyone. Protein. Centers for Disease Control and Prevention. Accessed: April 15, 2012. http://www.cdc.gov/nutrition/everyone/basics/protein.html}

_{Phillips SM, Zemel MB. " Effect of protein, dairy components and energy balance in optimizing body composition." PubMed.gov 2011;69:97-108.}

_{Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. " Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial." Nutrition Journal April 2011.}

View the original article here

Protein & Diet: Answers to Your Questions

Do you know how much protein you eat every day? If you are trying to lose weight, build muscle or get rid of fat, you should probably know the answer. Several recent research studies have investigated the role that lean protein plays in both short term and long-term weight loss.

So what is protein? Protein is a vital macronutrient that is used as a building block to build and repair muscles and other tissues in your body. Protein is found in many foods you eat, but many people get it from the meat products that they consume. To maximize weight loss, however, you should make sure the protein you eat is lean.

Learn more about how much protein you need and how to shop for common lean protein foods. Then use easy protein recipes so that you can get more of this metabolism-boosting nutrient to improve your diet at every meal.

James Brey/Getty Images

Are you getting the right amount of protein to boost your calorie burning potential? Find out why this nutrient matters if you are trying to lose weight and learn what industry leaders say about how much protein you need every day.

RunPhoto/Getty Images

Recent research has changed the way many people think about protein. Do you need a supplement? How much protein is enough? How much is too much? Learn what new research reveals about how protein plays a role in short term and long term weight loss.

(Photo credit: Jennie-O Turkey Store)

Why not start your morning with a healthy breakfast? Use easy recipes and cooking tips to start your day with lean protein. You'll feel full and satisfied without eating too many calories.

Pritikin Longevity Center & Spa

Satisfy your cravings between meals without ruining your diet. Simple and easy lean protein snacks will do the trick. Find out what to pack, what to shop for and what to eat if you are on the run.

mconnors/morguefile

Prevent that late afternoon slump by eating a healthy lunch with lean protein. Find out how to prepare a mid-afternoon meal that will keep you full without making you sleepy. Use recipes and shopping lists.

Jennie-O Turkey Store

If you are trying to eat lean, you might plan most of your dinners around chicken. But what about other low fat sources of protein? Learn about other protein foods and use these recipes to liven up your dinner menus during the week.

Andrew Unangst/Getty Images

Can you get protein from a low calorie dessert? Yep! There are quite a few tasty desserts that are both low in calories but high in the vital nutrient. Try one of these great recipes, or use one these easy tips for satisfying your sweet tooth the healthy way.

View the original article here

Protein: How Much Should You Eat to Lose Weight?

Eating foods with protein may improve both short- and long-term weight loss success. According to new research, dieters who eat more protein were able to increase lean muscle mass, improve their metabolism and decrease body fat. But that leaves many dieters asking, should I eat more protein if I'm trying to lose weight?

Before you stock up on supplements and bars, make sure you know your recommended daily allowance for protein. Then, learn more about how eating different amounts may affect the weight loss process. And finally, check out a few easy lean protein recipes so that you can include this important nutrient at every meal.

Should I Eat More Protein if I'm Dieting?

Some researchers believe that when dieters consume more foods with protein, they see greater weight loss benefits, such as improved body composition and a boost in metabolism. Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.

In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet (HPHD) to a lower protein (15%), lower dairy diet (LPLD). The HPHD group lost more body fat and gained more lean muscle mass than the women who consumed the LPLD diet. The LPLD group lost weight, but they also lost more lean muscle mass.

Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and weight loss plateaus that are a source of frustration for so many dieters. Lean muscle mass burns more calories than fat, even when the body is at rest. When the LPLD group lost lean muscle mass, they may have lost the ability to burn more calories. On the other hand, the improved body composition of the HPHD group may help them burn more calories in the short and long term.

So does that mean more protein is better? Not necessarily. If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.

Should I Take a Protein Supplement?

The short answer is: probably not. Most people consume too much of the nutrient already, so adding more in the form of a supplement is not necessary. There are still some people, though, who don't get enough. Should they invest in powders or pills? The answer is still probably not.

Foods with protein are also high in other vitamins and minerals that are essential to your diet. Lean meats, dairy and seafood contain iron, calcium, niacin and thiamin. Protein-rich lentils are a good source of fiber.

Many supplements are expensive and some may contain sugars and other ingredients that you don't need. Why waste the money and consume the extra calories? Try to include at least one lean meat or dairy product in each meal throughout the day and chances are good that you will reach the recommended intake of protein to keep your body lean and healthy.

Lean Protein Recipes

Try to eat some of this important nutrient at every meal. Stock up on lean dairy products, chicken, fish, lean ground turkey, lentils and green leafy vegetables. Use healthy cooking techniques to minimize the amount of added calories. Before you know it, you'll be creating delicious meals that are low in fat but high in the nutrients that you really need.

• High Protein Breakfast Recipes
• High Protein Snack Recipes
• High Protein Lunch Recipes
• High Protein Dinner Recipes
• High Protein Dessert Recipes

_Sources:

_{George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. " Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating." Journal of the American Medical Association 2012;307(1):47-55.}

_{Russell J de Souza, George A Bray,Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith " Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial." American Journal of Clinical Nutrition January 18, 2012.}

_{Elizabeth A Fox, Jennifer L McDaniel, Anthony P Breitbach and Edward P Weiss. " Perceived protein needs and measured protein intake in collegiate male athletes: an observational study." Journal of the International Society of Sports Nutrition 2011, 8:9 .}

_{Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. " Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women." The Journal of Nutrition July 20, 2011.}

_{Nutrition for Everyone. Protein. Centers for Disease Control and Prevention. Accessed: April 15, 2012. http://www.cdc.gov/nutrition/everyone/basics/protein.html}

_{Phillips SM, Zemel MB. " Effect of protein, dairy components and energy balance in optimizing body composition." PubMed.gov 2011;69:97-108.}

_{Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. " Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial." Nutrition Journal April 2011.}

View the original article here

Mother’s Day Gift Ideas

Is your shopping done yet?? If you still need Mother's Day gift ideas, why not get her something that will support her efforts to stay healthy?? If mom is trying to lose weight or get in shape for summer, these gifts will give her a supportive boost to help her reach her goals.

Healthy Gift Ideas for Mom

• Bike accessories. Get mom rolling with a new bike or bike accessories.? Biking for weight loss is fun and effective.? If you have the money to spend, splurge on a new bike for the lady in your life, or get mom one of these must-have accessories.
• Fitness apparel or accessories. If mom is starting a new exercise program, why not get her some new duds to boost her confidence?? Athleta.com makes cute and functional fitness wear and many items come in a range of sizes from xxs all the way up to plus sizes.
• Fitness class pass.? Maybe mom has been talking about starting a workout, but is reluctant to take the first step.? Sign her up for a workout tailored for overweight exercisers or those who are new to exercise.
• Healthy brunch.? If your budget is limited, make mom a healthy breakfast in bed.? This Breakfast Burrito was made famous on the Biggest Loser and is sure to put a smile on mom's face.

View the original article here

Make a Healthy Breakfast for Mom

If you are still struggling to figure out what mom might want for Mother's Day, remember that one of the best gift ideas is breakfast in bed.

Healthy Breakfast Recipe

Use this healthy breakfast burrito recipe that was made famous on the Biggest Loser.? If there is more than just one mouth to feed, this yummy meal will not only make mom happy but it is hearty enough to satisfy the rest of the family as well.

When you serve the meal, include fresh flowers and a hand-written note to tell mom why you appreciate her.? Then be sure to wash the dishes and leave the kitchen cleaner than you found it.

More Healthy Meals

If you really want to make mom's day, promise to cook a week's worth of healthy meals.? Use these recipes to put together a shopping list and plan your meals.? Each of the meals includes a source of lean protein, which is great for boosting metabolism and helping to build and maintain muscle.

• Make a Healthy Lunch: Ideas and Recipes
• Healthy Dinner Recipes
• Healthy Low-Calorie Desserts

View the original article here

Healthy Low-Calorie Desserts

It's not often that the words "healthy" and "dessert" are used together in a sentence. But it is possible to create a healthy, low-calorie dessert. There are also ways to incorporate metabolism-boosting lean protein into your after-dinner treat. Use these easy dessert recipes to satisfy your sweet tooth and keep your diet on track.

Healthy Dessert with Protein

Eating more protein may help to boost your metabolism and improve your ability to lose weight. Eating a moderate amount of protein will also help you to feel full faster. While it's easy to incorporate lean protein into the three main meals of the day, few dessert recipes contain a significant amount of this important nutrient.

This dessert recipe comes from Smart Workout in New York City. The company specializes in fitness vacations where guests explore the city, exercise and learn to eat well at home and in restaurants. The creamy dessert takes just minutes to prepare and requires ingredients that you'll find at your local grocery store.

Raspberries with Lemon Cream

• 3 ounces Neufchatel (lowfat cream cheese)
• ? cup low fat yogurt
• 3 tsp raw honey
• 2 tsp freshly grated lemon zest
• ? cup raspberries (about 10 berries)

Drain off any liquid from yogurt. Put everything in a food processor and mix for a minute until smooth. Chill before serving.

Nutrition per 1/3 cup serving: Calories 87, Fat 3.7 grams, Carbohydrate 9 grams, Protein, 10 grams.

Low-Calorie Dessert Cookies

Cookies can be addicting. Eating them is great, but even baking them is fun. If you love to spend your afternoons in the kitchen and you enjoy splurging on dessert, then the meringue cookie is for you.

Meringue cookies are made from whipped egg whites and sugar. They contain only a few ingredients and most are fat free. Depending on what kind of sugar you use, the calorie count will vary. Try one of these recipes.

• Lemon Meringue Cookies: Calories per cookie 28, calories from fat 0
• Chocolate Peppermint Meringue Cookies: Calories per cookie 15, calories from fat 0g
• Peanut Butter Meringue Cookies: The peanut butter will add fat and calories to this recipe, but peanut butter is a good source of protein when eaten in small amounts.

Shopping for Healthy Desserts

Even if you don't like to cook, you can still enjoy a diet friendly store-bought dessert. You just have to be careful about what you buy. Use a few shopping guidelines when trying to find a low-calorie dessert at the grocery store.

• Avoid packaged baked goods. Skip the cookie aisle, altogether. Not only are most of these products loaded with calories, but many of them contain trans fat. Trans fat is known to lower the body's levels of good cholesterol (HDL) and increase the amount of bad cholesterol (LDL).
• Shop the perimeter of the store. You'll find the healthiest desserts in the outer rings of the grocery store. Get berries, pineapple, and other fresh fruit in the produce section. Then head to the dairy aisle to find low fat or non fat yogurt, pudding or cottage cheese. Dairy products are a good source of protein and calcium and will help you to feel full and satisfied.
• Drink your dessert. Most diet experts will tell you not to drink your calories, but for dessert, it might be a healthy option. On a cold winter's night, make a cup of skim hot chocolate after dinner. If chocolate is not your favorite flavor, make a skim hot or cold decaf latte to top off the night.

Regardless of which dessert you choose, remember that portion control is the key to keeping your diet on track. Enjoy your healthy dessert in moderation and you'll be sure to get weight loss results.

Get more lean protein recipes and learn about protein and weight loss.

View the original article here

How to Make a Healthy Salad

Did you know that May is National Salad Month?? I didn't either. But now that I know, I've been inspired to spend the next few weeks eating greens, grains, and veggies.? This can be dangerous, though, for people trying to lose weight.? If you don't make your salad carefully, it can be full of fat and calories.

Make a Healthy Salad

Make a base for your salad by choosing greens that you like.? Foodies might cringe, but I recommend iceberg.? Iceberg lettuce gets a bad rap, but it adds crunch and texture without adding calories.? Toss it with spinach romaine, or arugula for a flavorful healthy mix.

Then add a lean protein.? A low calorie meat or dairy product will help you to feel full and satisfied with your meal.? Finally, fill up the bowl with colorful veggies.

Need ideas for ingredients?? Check out How To Make a Healthy Lunch: Ideas and Recipes for a salad-building shopping list and other lunch recipes to keep your diet on track.

View the original article here

Mother’s Day Gift Ideas: Start Hinting Now!

If you're a mom, you might want to start dropping hints about Mother's Day gift ideas.? If your family is typical, they'll need a little help trying to find the right surprise.? Not sure what to ask for?? Why not use this as an opportunity to get a few healthy tools to boost your weight loss program?

Healthy Mother's Day Gifts

• Cooking Gadgets. If you enjoy cooking and are trying to lose weight, stock up your kitchen with cooking tools and gadgets that will help you lose weight.

• Fun Exercise Tools. Get excited about a spring workout plan with passes to a new class or with a fun new workout tool.? Try out one of the best workouts for overweight exercisers, or change your body composition with weights.

• Fitness Vacation. If you have a generous family, suggest that they splurge and send you on a fitness vacation to New York City.? See the sights and lose weight at the same time!

View the original article here

Low-Calorie Cinco de Mayo Recipes

Looking for a healthy way to celebrate Cinco de Mayo?? This traditional Mexican holiday is a great excuse to eat and drink, but if you are trying to lose weight it can also be a challenge.

Low Calorie Drinks

There is too much good food to eat during Cinco de Mayo to waste your calories on alcohol.? Traditional drinks like a margarita can be packed with calories.? Many times, the blended version that you get in a restaurant can have 300 or more calories.

Instead, try making your own sangria. Low Sugar Sangria with Agave Nectar is fresh, fruity and pairs well with spicy food.? Or make your own custom sangria by adding chunks of fruit, such as pineapple, apples, or strawberries to white or red wine. After combining those ingredients, chill overnight.? Add sparkling water or club soda before serving.

Low Calorie Snacks

Traditional favorites like guacamole are easy to overeat.? Avocado is full of healthy fat, but to keep your diet in check you should only eat a very small amount.? If you choose to indulge, cut the total calorie burden by eating it on cut vegetables like jicama, instead of high calorie chips.

A better alternative is Edamame and Broccoli Dip.? This high protein, low fat dip can be eaten with whole wheat chips or fresh vegetable sticks.? And since it's bright green color looks just guacamole, the guests at your celebration may not mind the swap.

View the original article here

Healthy Breakfast Recipes & Cooking Tips

A high protein breakfast that is low in fat and calories can be helpful for weight loss and weight maintenance. Experts agree that eating a healthy breakfast helps to boost metabolism and keep cravings at bay throughout the day. And eating the right amount of protein helps to maintain lean muscle mass. But most people don't want to put too much time or effort into the day's first meal.

If you find yourself running through the house with no time to spare in the morning, don't despair. Use these tips and healthy breakfast recipes to create eye-opening breakfasts that will help you keep your weight loss plan in good shape.

Healthy Breakfast Foods

The best way to make sure you eat a healthy breakfast is to make sure your kitchen is stocked with low calorie, high protein foods. One day each week, make a shopping list and get everything you need to prepare the meals. Organize your pantry and refrigerator so that the foods are easy to find when you're still groggy.

Sample Grocery Shopping List:

• Non-fat Greek yogurt
• Eggs
• Egg substitute or whites
• Turkey or soy breakfast sausage (often found in the freezer section)
• Oatmeal (steel cut or rolled oats. Try to avoid the pre-packed single serving packets as they tend to be higher in sugar)
• Lean ground turkey
• Skim Milk

Breakfast Cooking Tips

Most of the foods on the list can be prepared with little to no cooking. Plain or vanilla Greek yogurt, for example, is delicious with a ? cup of blueberries. Or throw some crumbled turkey sausage and with a handful of diced red pepper into scrambled egg whites for a spicy start to the day.

To make sure your weight loss program stays on track, don't forget to count calories and measure portion sizes. You'll find the right serving size on the Nutrition Facts label. You may be surprised how often you eat more than you need. You'll also want to make sure you use cooking techniques that minimize the amount of fat and calories that you add to your food.

Healthy Breakfast Recipes

If you have more time to prepare breakfast, try this recipe, courtesy of the Jennie-O Turkey Store. The Breakfast Burrito is a great treat on a Saturday or Sunday morning. Or prepare a larger quantity during the weekend and eat a single serving each morning during the week.

Breakfast Burrito (made famous on The Biggest Loser)

• 1 package JENNIE-O TURKEY STORER Extra Lean Ground Turkey Breast
• 1 1/4 teaspoon onion powder
• 1 1/4 teaspoon garlic powder
• 1 1/4 teaspoon paprika
• 1/2 teaspoon pepper
• 1 egg and 1 egg white
• 1/2 cup unsweetened applesauce
• 1/2 cup wheat bran
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1 (15 ounce) can black beans, drained
• 8 whole wheat MANNY'SR tortillas

Put the ground turkey in a mixing bowl. Add onion, and garlic powder, paprika, and pepper; mix thoroughly. Add egg, egg white, applesauce, and wheat bran; stir well. Refrigerate the mixture for at least 30 minutes or overnight.

Pre-heat a large non-stick skillet to medium high and coat lightly with cooking spray. Add the ground turkey mixture and stir to crumble and brown, approximately 14 minutes. Always cook turkey to well-done, 165°F as measured by a meat thermometer. Reduce heat to medium. Add bell peppers and saute with meat for 5 minutes, continuing to stir and break up the turkey into smaller pieces. Drain the beans and add to the skillet. Cook an additional 2-3 minutes; Fill tortillas with mixture.

Nutritional Information: Calories 230, Fat 2.5g, Saturated Fat 0.5g, Protein 24g, Cholesterol 60mg, Carbohydrates 34g, Sodium 410mg, Fiber 6g

More recipes like these can be found at The Jennie-O Turkey Store.

View the original article here

10 Things to Stop Doing if You Want to Lose Weight

Are you beginning to think that you can't lose weight? Does it feel like all of your diet efforts backfire and cause weight gain? If you want to lose weight, find out which common weight loss mistakes might be preventing you from getting the weight loss results that you want.

10 Things to Stop Doing if You Want to Lose Weight

1. Stop choosing the wrong diet.
   How often have you chosen a diet because it worked for a friend? Perhaps you were inspired by a celebrity spokesperson? A diet might be perfect for someone else, but their needs, their lifestyle, and their food preferences could be completely different from yours.

   Instead, ask yourself five important questions about your diet history, medical background, and sources of support. The answers will help you to identify your specific needs as a dieter and help you to choose the best weight loss plan for you.

2. Stop setting unrealistic goals.
   Dieters are often highly motivated and full of excitement at the beginning of their weight loss program. It is often during this phase that they set unrealistic goals for weight loss. But unrealistic expectations can cause weight gain when lack of progress leads to lack of motivation.

   Instead, take the time to sit down and set both short- and long-term goals. By setting up small, achievable steps on the way to your larger goal, you set yourself up for gradual success. Incremental steps will also help you to stay motivated through the entire weight loss process.

3. Stop using "lack of time" as an excuse.
   One of the most common barriers to weight loss is the belief that you don't have enough time. One study found that 41% of women cited "lack of time" as the reason that they didn't eat better and 73% of women said they didn't exercise because they didn't have the time. The bottom line is that if you want to lose weight, you have to find a way to carve out time for healthy activity.

   Instead of giving up, get out an old-fashioned paper calendar. Find windows of time that are not consumed by absolute necessities. Then schedule time for healthy food preparation and exercise. Pen in these items and schedule everything else around them. Don't be afraid to put other priorities on the back burner or ask for help (see item #4) so that you can take the time you need to make your health a top priority.

4. Stop isolating yourself.
   In a recent interview with Biggest Loser runner-up Hanna Curlee, she said that the most important thing she learned during her successful weight loss experience was to ask for help. "I was ashamed to ask for help," she said. "I could have called someone and reached out for help, but I thought I didn't have anyone." She realized later that she had friends and family who were willing and able to help her through her weight loss journey.

   Instead of isolating yourself, learn how to get diet support from family and friends. Take the time to identify your needs for yourself and then approach others. That way, you'll be clear about defining specific ways in which they can help.

5. Stop underestimating your food intake.
   Do you really count all of your calories? Remember that even tiny 25-calorie nibbles here and there throughout the day can add up. Snacks count, food from your dining partner's plate counts, and calories consumed during food preparation count.

   Instead of relying on guesswork, use a food tracker like the one at CalorieCount.com. The website provides a great tool, and there is even a mobile app that will help you track every food that you consume. Make your entries more accurate by purchasing an inexpensive food scale. The tool will allow you to report the exact size of each portion you consume. Compare prices to find a scale that fits in your budget.

6. Stop believing that "healthy" foods will cause weight loss.
   Several studies have shown that people are more likely to overeat foods that they perceive to be healthy. One study at the University of Michigan found that when a food was labeled "organic," dieters ate more of it. There may be health benefits to the food you are eating, but if you eat too much of it, it will cause weight gain.

   Instead of reading product claims on packages, read nutritional facts labels. Start by assessing the serving size, then see how many calories and how much fat is in the product. You may find that your "healthy" snack is causing unhealthy weight gain.

7. Stop sitting all day.
   Non-exercise activity thermogenesis, or NEAT, is a fancy term for all of the non-exercise movement that you do every day. It can account for up to 15-30% of your total calorie burn. If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn from NEAT will be minimal.

   Instead of being sedentary, increase your daily activity. If you have a desk job, get up every hour and walk to the restroom on a different floor, refill your water, run an errand on foot, or climb the stairs in your office building. If you like watching television at night, fold laundry or dust furniture instead of just lying on the couch.

8. Stop overestimating your exercise activity.
   Many people who want to lose weight join a gym. But you actually have to go to the health club to burn calories. And your workout time is only the time you spend exercising. It should not include the time you spend in the locker room, parking your car, and chatting with friends.

   Instead of using ballpark figures, invest in a heart rate monitor. There are quite a few models on the market, so compare prices to find one that fits your budget. A heart rate monitor not only lets you know how hard you are working, but most models will measure your "time in range" to let you know exactly how many minutes you can count as exercise.

9. Stop compensating for exercise by eating more.
   It is normal for your appetite to increase when you begin to exercise. A common weight loss mistake is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain.

   Instead of overeating after your workout, plan to eat a healthy, low-calorie snack right after you exercise. Combine a lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout. A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat.

10. Stop expecting major results from minimal change.
    It's easy to believe the advertising claims made by numerous weight loss pills, supplements, and fad diets. Too many of them claim that major weight loss is easy. But weight loss is hard. Don't let the difficulty of the process deter your best efforts.

    Instead of getting frustrated, focus on small accomplishments as you lose weight. At each stage of the weight loss process, find an accomplishment to be proud of. Then focus on what you have gained. For example, if the scale isn't giving you the weight loss results that you want, then celebrate the fact that you ate a well-balanced diet during the day and remind yourself about the health benefits you gained from eating well. Your exercise plan may not be resulting in weight loss yet, but it may help you sleep better at night and feel better during the day. Look for and acknowledge the little perks along the way.

_Sources:

_{G. A. Kline, S. D. Pedersen. "Errors in patient perception of caloric deficit required for weight loss-observations from the Diet Plate Trial." Diabetes, Obesity and Metabolism Volume 12, Issue 5, pages 455-457, May 2010.}

_{Veronique Provencher, Janet Polivy, C. Peter Herman. "Perceived healthiness of food. If it's healthy, you can eat more!." Appetite Volume 52, Issue 2, April 2009, Pages 340-344.}

_{Jonathon P. Schuldt., Norbert Schwarz. "The "organic" path to obesity? Organic claims influence calorie judgments and exercise recommendations." Judgment and Decision Making, Vol. 5, No. 3, June 2010, pp. 144-150.}

_{Welch N, McNaughton SA, Hunter W, Hume C, Crawford D. "Is the perception of time pressure a barrier to healthy eating and physical activity among women?." Public Health Nutrition. 2009 Jul;12(7):888-95.}

View the original article here

The role of family and friends in dieting success

Friends and family can play a major role in the success of your weight-loss plan. Social support can help you stick to a diet and stay on track with a new exercise plan. But the people around you can have a negative impact as well. Sometimes, well-intentioned loved ones sabotage your weight-loss success. The next time you find yourself struggling for support, use these solutions to get the help you need.

Situation: Family gatherings focus mainly on food.

Solution: Encourage members of your clan to offer lower calorie options during family feasts. Menus are often planned out of habit and tradition. With some education and encouragement, old family favorites can be blended with newer healthier options so that your weight-loss efforts aren't derailed when you sit down at the table. Offer to help with cooking, shopping or menu planning so that you know what choices you'll have before attending the get-together.

And skip the alcohol. Not only will drinking decrease your willpower, each ounce of booze contains about 100 calories. Add a mixer to the glass and each cocktail can total 300-500 calories or more.

Situation: Friends and family plan activities during your scheduled workout time.

Solution: It's easy for social pressure to get the best of you. Rather than trying to say "no" to attractive invitations, suggest an alternative plan instead. If a co-worker feels snubbed when you decline her happy hour invitation, see if she belongs to your gym and invite her to an exercise class. Or ask her to join you in a physical activity, such as a walk or indoor stair-climbing session during lunch.

On the weekends, plan exercise sessions that include your spouse or kids. Take the family on a hike and healthy picnic. Ride bicycles to the local farmer's market to get fruits and vegetables for the week. Schedule the activities in advance and write it on the family calendar so the time slot is protected.

Situation: You don't have friends who understand your weight-loss struggle.

Solution: Branch out! Many weight-loss programs include group support. Weight Watchers, Jenny Craig and several other plans provide both in-person and online support. Many church groups and medical centers provide support groups, too. Take advantage of the sessions by connecting with other members. Set up a buddy system, suggest a recipe exchange or invite a fellow dieter for a walk or a healthy meal.

If you don't belong to a weight-loss group, search out online support. In a recent study of online weight loss support groups, researchers found that successful dieters appreciated the anonymity of the online experience. These communities are also a great place to share experiences and get non-judgmental feedback.

Situation: Loved ones offer food as comfort during times of stress.

Solution: Be clear about expressing your needs to others. Your weight-loss journey may take place through periods of job stress or relationship problems. Just the process of dieting can churn up feelings of insecurity, helplessness and frustration. This is normal.

When well-intentioned loved ones reach out to help by cooking for you or including you in social situations where sticking to your diet is difficult, be prepared with a response about a better way to help. Use one of these ideas to reduce stress or try one of your own.

• Attend a religious service together. Spiritual support has been shown to be a factor in successful dieting.
• 
  
• Exercise together. Physical activity can help to reduce stress. Go for a walk or attend a dance class together.
• 
  
• Ask for help with household chores. Tackling the to-do list with a friend may help alleviate feelings of being overwhelmed.

Situation: Friends or family members challenge your commitment or make harmful comments.

Solution: Remind yourself of the success you've already enjoyed and share your pride in your accomplishments. Be ready to counter negative comments with a positive affirmation.

Negative remark: "You won't even make it a week!"

Positive affirmation: "I'm glad I've made this investment in my health."

Negative remark: "You've never been successful before. You won't be successful this time either."

Positive affirmation: "Getting to a healthy weight is important to me. I'm proud of myself for my continued efforts."

Negative remark: "You are meant to be big. Just be happy with who you are."

Positive affirmation: "I like the goals I've set for myself."

_Sources:

_{Kevin O. Hwang, Allison J. Ottenbacher, Angela P. Green, M. Roseann Cannon-Diehl, Oneka Richardson, Elmer V. Bernstam, and Eric J. Thomas " Social support in an Internet weight loss community " International Journal of Medical Informatics Volume 79, Issue 1 , Pages 5-13, January 2010.}

_{Nam, Sang Gon, M.S. The effect of social support on the success of a spiritual-church based weight loss program for African-American women Clemson University 2007.}

_{Michaela Kiernan, Susan D. Moore, Danielle E. Schoffman, Katherine Lee, Abby C. King, C. Barr Taylor, Nancy E. Kiernan and Michael G. Perri. Social Support for Healthy Behaviors: Scale Psychometrics and Prediction of Weight Loss Among Women in a Behavioral Program Obesity October 13, 2011}

View the original article here

"Vegan is Love" Sends Controversial Diet Message to Kids

What influences your choice of diet?? If you are a parent, you may want to come up with an answer to that question before tomorrow.? A new children's book, Vegan is Love will be released on April 23, 2012.? The book asks children not to eat meat and offers disturbing illustrations to encourage them to eat vegan.

Healthy Eating for Kids

Most parents know that getting children to eat well is hard enough.? The growing burden of childhood obesity is widely reported.? The book could make healthy eating for kids more difficult. It's release comes on the heels of? increasing research that supports the? role of lean protein as part of a healthy diet.? Parents may now be in for a battle if they try to cook healthier meals with lean meat and dairy products.

Vegan is Love covers topics that some say are appropriate only for older readers.? One illustration in Vegan is Love shows injured bunnies, monkeys and mice in a laboratory environment.? The book also describes the "violent and sad" deaths of animals raised for meat.? So what is a healthy meat-eating parent to do?

Make a Case For Veggies

Whether you choose to eat meat or not, this may be a good opportunity to encourage the whole family to eat more fruits and vegetables.? In the short run, you might be able to sell the kids on the idea of eating foods that they hadn't eaten before.

If your child's decision to avoid meat lasts longer than a week or two, you may want to investigate other sources of protein.? Lentils, some green leafy vegetables, and grains like quinoa have protein and vitamins and minerals.? You may also want to visit your pediatrician to see how to make sure your child is getting all of the nutrients he/she needs to stay healthy.

Would you buy Vegan is Love for your child?? How will you handle questions from your kids if they see the book?

View the original article here

10 Things to Stop Doing if You Want to Lose Weight

Are you beginning to think that you can't lose weight? Does it feel like all of your diet efforts backfire and cause weight gain? If you want to lose weight, find out which common weight loss mistakes might be preventing you from getting the weight loss results that you want.

10 Things to Stop Doing if You Want to Lose Weight

1. Stop choosing the wrong diet.
   How often have you chosen a diet because it worked for a friend? Perhaps you were inspired by a celebrity spokesperson? A diet might be perfect for someone else, but their needs, their lifestyle, and their food preferences could be completely different from yours.

   Instead, ask yourself five important questions about your diet history, medical background, and sources of support. The answers will help you to identify your specific needs as a dieter and help you to choose the best weight loss plan for you.

2. Stop setting unrealistic goals.
   Dieters are often highly motivated and full of excitement at the beginning of their weight loss program. It is often during this phase that they set unrealistic goals for weight loss. But unrealistic expectations can cause weight gain when lack of progress leads to lack of motivation.

   Instead, take the time to sit down and set both short- and long-term goals. By setting up small, achievable steps on the way to your larger goal, you set yourself up for gradual success. Incremental steps will also help you to stay motivated through the entire weight loss process.

3. Stop using "lack of time" as an excuse.
   One of the most common barriers to weight loss is the belief that you don't have enough time. One study found that 41% of women cited "lack of time" as the reason that they didn't eat better and 73% of women said they didn't exercise because they didn't have the time. The bottom line is that if you want to lose weight, you have to find a way to carve out time for healthy activity.

   Instead of giving up, get out an old-fashioned paper calendar. Find windows of time that are not consumed by absolute necessities. Then schedule time for healthy food preparation and exercise. Pen in these items and schedule everything else around them. Don't be afraid to put other priorities on the back burner or ask for help (see item #4) so that you can take the time you need to make your health a top priority.

4. Stop isolating yourself.
   In a recent interview with Biggest Loser runner-up Hanna Curlee, she said that the most important thing she learned during her successful weight loss experience was to ask for help. "I was ashamed to ask for help," she said. "I could have called someone and reached out for help, but I thought I didn't have anyone." She realized later that she had friends and family who were willing and able to help her through her weight loss journey.

   Instead of isolating yourself, learn how to get diet support from family and friends. Take the time to identify your needs for yourself and then approach others. That way, you'll be clear about defining specific ways in which they can help.

5. Stop underestimating your food intake.
   Do you really count all of your calories? Remember that even tiny 25-calorie nibbles here and there throughout the day can add up. Snacks count, food from your dining partner's plate counts, and calories consumed during food preparation count.

   Instead of relying on guesswork, use a food tracker like the one at CalorieCount.com. The website provides a great tool, and there is even a mobile app that will help you track every food that you consume. Make your entries more accurate by purchasing an inexpensive food scale. The tool will allow you to report the exact size of each portion you consume. Compare prices to find a scale that fits in your budget.

6. Stop believing that "healthy" foods will cause weight loss.
   Several studies have shown that people are more likely to overeat foods that they perceive to be healthy. One study at the University of Michigan found that when a food was labeled "organic," dieters ate more of it. There may be health benefits to the food you are eating, but if you eat too much of it, it will cause weight gain.

   Instead of reading product claims on packages, read nutritional facts labels. Start by assessing the serving size, then see how many calories and how much fat is in the product. You may find that your "healthy" snack is causing unhealthy weight gain.

7. Stop sitting all day.
   Non-exercise activity thermogenesis, or NEAT, is a fancy term for all of the non-exercise movement that you do every day. It can account for up to 15-30% of your total calorie burn. If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn from NEAT will be minimal.

   Instead of being sedentary, increase your daily activity. If you have a desk job, get up every hour and walk to the restroom on a different floor, refill your water, run an errand on foot, or climb the stairs in your office building. If you like watching television at night, fold laundry or dust furniture instead of just lying on the couch.

8. Stop overestimating your exercise activity.
   Many people who want to lose weight join a gym. But you actually have to go to the health club to burn calories. And your workout time is only the time you spend exercising. It should not include the time you spend in the locker room, parking your car, and chatting with friends.

   Instead of using ballpark figures, invest in a heart rate monitor. There are quite a few models on the market, so compare prices to find one that fits your budget. A heart rate monitor not only lets you know how hard you are working, but most models will measure your "time in range" to let you know exactly how many minutes you can count as exercise.

9. Stop compensating for exercise by eating more.
   It is normal for your appetite to increase when you begin to exercise. A common weight loss mistake is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain.

   Instead of overeating after your workout, plan to eat a healthy, low-calorie snack right after you exercise. Combine a lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout. A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat.

10. Stop expecting major results from minimal change.
    It's easy to believe the advertising claims made by numerous weight loss pills, supplements, and fad diets. Too many of them claim that major weight loss is easy. But weight loss is hard. Don't let the difficulty of the process deter your best efforts.

    Instead of getting frustrated, focus on small accomplishments as you lose weight. At each stage of the weight loss process, find an accomplishment to be proud of. Then focus on what you have gained. For example, if the scale isn't giving you the weight loss results that you want, then celebrate the fact that you ate a well-balanced diet during the day and remind yourself about the health benefits you gained from eating well. Your exercise plan may not be resulting in weight loss yet, but it may help you sleep better at night and feel better during the day. Look for and acknowledge the little perks along the way.

_Sources:

_{G. A. Kline, S. D. Pedersen. "Errors in patient perception of caloric deficit required for weight loss-observations from the Diet Plate Trial." Diabetes, Obesity and Metabolism Volume 12, Issue 5, pages 455-457, May 2010.}

_{Veronique Provencher, Janet Polivy, C. Peter Herman. "Perceived healthiness of food. If it's healthy, you can eat more!." Appetite Volume 52, Issue 2, April 2009, Pages 340-344.}

_{Jonathon P. Schuldt., Norbert Schwarz. "The "organic" path to obesity? Organic claims influence calorie judgments and exercise recommendations." Judgment and Decision Making, Vol. 5, No. 3, June 2010, pp. 144-150.}

_{Welch N, McNaughton SA, Hunter W, Hume C, Crawford D. "Is the perception of time pressure a barrier to healthy eating and physical activity among women?." Public Health Nutrition. 2009 Jul;12(7):888-95.}

View the original article here

“Most Beautiful” Beyonce Reveals Post-Baby Diet

Beyonce Knowles has been named People's 2012 World's Most Beautiful Woman.? The Grammy-winning singer, actress and new mother impressed the magazine's editors and will grace the cover of their annual issue. ?But what may also impress readers is Beyonce's new approach to dieting.? According to some media reports, the singer has sworn off fad diets.

Beyonce's Post-Baby Diet

Beyonce is choosing healthy eating and exercise habits in order to set an example for her new daughter, reports an Indianapolis radio station.? This reportedly includes three meals a day and a moderate exercise plan.? Beyonce gave birth in January and has been showing off a curvy, but toned new figure.

Science Behind No Nonsense Diet

If the bloggers and gossip columnists are correct, Beyonce's post-baby diet is directly in line with new research about the effectiveness of fad diets.? A study published in the April issue of the American Journal of Preventative Medicine reported that liquid diets, non-prescription pills, diet supplements and popular fads don't work. ?Researchers instead found that healthy weight loss can happen if dieters simply eat less and exercise more.

3 Foundations of a Healthy Diet

If you're ready to get started and lose weight with a no-nonsense approach, start by learning more about the three most important components of a successful weight loss plan.

• Healthy Eating. Find the best diet to meet your needs , or lose weight by changing your cooking techniques and counting calories.
• Exercise & Fitness. Not sure where to start?? Use these seven steps and you'll be on your way.
• Support & Motivation. Find a support group that will keep you on track.? Connect with the Weight Loss Facebook page or follow me on Twitter to get daily tips, ask questions and get feedback from other dieters.

It sounds simple, but it works.? If Beyonce's post-baby diet can make her the most beautiful woman in the world, chances are good that it will work for you.

Photo credit: Jemal Countess/Getty Images

View the original article here

Pedometer

Pedometers aren't just for race walkers, in fact, buying one could be the best fitness investment you ever make. A pedometer can cost as little as $5 and will be worth much more if you use it to set and meet daily step goals:

Studies have shown people who walk fewer than 5,000 steps each day are more likely to be overweight while those who take more than 9,000 steps daily are more likely to be of normal weight.

Pedometers are a great way to get and stay motivated in your walking routine. And they're really simple to use, too. Read on to learn more.

What Kind of Pedometer Should I Get?

Like a lot of other gadgets, pedometers come in different sizes, brands, and varieties. On average they cost between $12 and $30, depending on how many "bells and whistles" they have.

You can get one that is very discreet if you'd like to wear it all day long or at work. Mine is a little larger than a 50-cent piece; my friend's resembles a pager.

A simple pedometer only records the number of steps you take based on your body's movement. There is a tiny apparatus within your pedometer that moves each time you move your hip in order to take a step. The pedometer "clicks over" with every step you take.

The fancier, digital pedometer models track the distance you've walked and calories burned, but they're more expensive. A simple step counter is enough to keep me motivated and you'll probably find that to be the case, too. You can always "upgrade" later on.

More: How Far Have I Walked? >>

View the original article here

Are You Too Stressed to Lose Weight?

What is your stress level on a scale of 1-10?? According to a recent report by the American Psychological Association, most of us will report a 5 or above, higher than is considered healthy.?? The same report found that while most of us know that there is a link between stress and obesity, most of us aren't likely to do anything about it.

How to Overcome Stress to Lose Weight

People commonly deal with stress by eating.? This wouldn't be problematic if we chose lean protein or fresh fruits and vegetables, but more often than not, we choose high-fat, high-calorie comfort foods.? This can lead to weight gain, which may in turn, cause stress.

Going on a diet, or trying to count calories might be too much to manage if your plate is already full.? If you want to lose weight, consider using stress management techniques to get the weight loss process started.? Calming your emotions will help to make you feel more in control of your health.

Exercise to Reduce Stress

Another great way to de-stress is to move.? Start an exercise program or simply add more movement to your daily routine.? If you find yourself getting riled up at work, take a break every hour to climb stairs or go for a ten-minute walk.? You may find that the physical activity helps you to vent strong emotions and the calories you burn will help you to manage your weight.

View the original article here

Does Your Exercise Walking Speed Matter?

If you are walking for exercise and to improve your health, you may want to monitor your pace. A new study has found that walking speed matters if you want to live longer.? A recent study conducted in Australia examined the walking speeds of 1705 men. Researchers found that those who walked at a faster pace were more likely to outpace the grim reaper.

How fast should you walk?

In the Australian study, men who walked at a pace of 2 miles per hour lived the longest.? Of course, the men who were physically able to walk that fast may have been healthier in the first place so it may be a stretch to assume that if you walk at that pace you will certainly live longer.? But other studies have looked at the health benefits of different walking speeds.

A moderate intensity workout can be reached if you walk at a pace of 100 steps per minute.? That would mean you should walk 1000 steps in ten minutes or 3000 steps in 30 minutes. Experts generally recommend 150 minutes of moderate intensity exercise per week to improve your health and more if you are walking for weight loss.

If you don't have the time to walk for thirty minutes, you can still break up your workout throughout the day.? Three segments scattered throughout the day will do the trick.? This might be a particularly good goal for someone who works a desk job and needs to break up long periods of sitting.

Walking for Weight Loss

If you want to lose weight and get healthy, walking is a great way to start.? It is also one of the best forms of exercise for people who are overweight. Keep in mind, however, the mechanics of walking can be different if you are obese.? Your gait and center of gravity is different if your body is larger. If you are overweight and starting an exercise program, focus on consistency rather than pace.

When you are just starting out, set a goal to walk for at least ten minutes every day.? Once you have successfully reached that goal, increase the amount of time that you spend exercising.? As you get more comfortable with 20 and 30 minute sessions, then begin to focus on walking speed.

View the original article here

Tips to Get Healthy Kids

Are your kids fit and healthy? A new study presents sobering statistics about the health of our youth.? Childhood diabetes is on the rise and the disease is getting harder and harder to treat.? The best defense may be to prevent it in the first place.? Improve your kids' health by promoting good exercise and eating habits in the home.

The Best Way to Get Kids to Exercise.

It's great to promote the importance of physical activity in the home.? But your kids won't believe that exercise is important if you tell them while you're sitting on the couch watching The View (even if you've already worked out).

The best way to get your kids to exercise is to do it with them.? Go outside, play tag, ride bikes to the park, walk to the grocery store to shop for a healthy dinner, or head to the health club together.? If you or the kids are overweight, begin an exercise program together.? You may find that they inspire you as much as you motivate them.

Get Kids to Eat Healthy Meals

Every parent knows that the dinner table can become a battle zone.? Many kids would rather eat sugary cereal out of a colorful cartoon-covered box than a bowl of broccoli.? So what is a parent to do?

Try a few of these tricks to get your kids invested in their own healthy meals.

• Eliminate soda.? Get rid of sugary drinks and replace with water or skim milk.? If the kids want something different, try making fresh fruit juices as a treat.
• Take the kids to the farmers market.? Let each child choose at least one fresh fruit or vegetable to bring home.? Local growers often have samples to try and can offer preparation tips for varieties that are new to you.
• Teach your kids to cook. Let your kids be involved in the planning and cooking process.? Teach them how to prepare a healthy meal.? This may take more time in the beginning, so experiment during the weekends.? But eventually, they may be able to lift the cooking burden for you during the week.

If you or your child has already been diagnosed with type 2 diabetes, learn more about the diabetes diet and exercise program.

View the original article here

Tips to Avoid Overeating

Sunday's chocolate-fest may be an excuse to overeat.? But it doesn't have to be.? You can enjoy the day without overdoing it.? Whether it is the Easter holiday or any occasion, use these easy tips to avoid overeating.

• Make decisions in advance to avoid impulse eating. Before you go to brunch or dinner, find out what will be served and make your decision about what to eat before the food is in front of you.
• Don't let your foods touch. At a brunch or buffet, don't fill your plate so full that your foods are smashed together.? By leaving space between foods, you ensure that you are not overfilling your plate.
• Provide options. If you think you'll be tempted to invade the kids' Easter baskets, make one for yourself with healthier options like colorful dyed eggs and fresh fruit.? Use this tip any time you are going to be around candy trays or treat displays.

Looking for more ways to celebrate without ruining your diet?? Get more recipes and tips:

• Healthy Recipes for Easter
• Get Diet Support from Friends and Family
• Calorie Counting Dos and Don'ts
• Cooking Tips to Cut Fat and Cut Calories
• 3 Easy Ways to Make Veggies Taste Better

Photo source: Kayrie/Morguefile

View the original article here

Prevent Weight Gain During Menopause

Both women and men complain about midlife weight gain. But women often attribute the weight gain to menopause. The hormonal changes that occur during the midlife transition can wreak havoc on your body.

But is weight gain during midlife inevitable? Scientists have studied the changes that women go through during this time, and their research provides clues about how to maintain your weight or achieve weight loss during menopause.

What is Menopause?

Perimenopause, or early menopause, begins with changes to a woman's menstrual cycle. The changes may occur in the early to mid-forties or as late as the mid-fifties. The average age for the mid-life change is 51.

In the early stages, a woman's levels of the hormones estrogen and progesterone begin to decline. During this time, her menstrual cycle may become irregular. Menopause occurs when a woman has not had a menstrual period for twelve months.

Many women experience hot flashes, difficulty sleeping and/or concentrating, and moodiness or irritability during this transitional time. Some women also report bone or joint aches, and weight gain during menopause. Weight loss during menopause is often difficult.

Is Weight Gain in Middle Age Inevitable?

Researchers have studied the link between weight gain and menopause. Many studies have confirmed that menopausal and postmenopausal women are likely to gain weight and have larger midsections than women who have not gone through menopause. But the reason why this weight gain occurs is not clear.

One research study published in the American Journal of Epidemiology questions how different factors such as age, menopause, and lifestyle changes account for the weight gain often experienced by midlife women. They studied the activity levels of over 3000 women across the country. They found that by remaining active, many women prevented weight gain.

In another study where both men and women were studied over the course of 20 years, researchers found that those who maintained a very high level of physical activity experienced smaller increases in BMI and waist circumference.

Prevent Weight Gain During Menopause

So what really causes midlife weight gain? In addition to the changes that happen in women's bodies during middle age, consider some of the other life changes that often occur.

• Kids move away from home
• Decreased workload around the house
• Retirement
• Increased travel
• Increased interest in leisure activities
• Increased time for social activities, such as cooking/entertaining/dining out
• Change in life priorities, slower pace in life

Not every person will experience these changes, but many of them result in a decrease in our overall physical activity level. When our physical activity level decreases, so does our metabolism. This pattern has led some researchers to wonder if weight gain occurs because of a change in lifestyle rather than a change in our hormones.

To achieve weight loss or to prevent weight gain during menopause, stay active and eat a healthy diet. If your lifestyle begins to change as you age, try to keep physical activity and portion control at the top of your priority list.

• When kids move away from home, use your extra time to exercise. Join a gym, organize a hiking or walking group, or learn a new sport.
• 
  
• If you have more time to entertain, learn a few healthy cooking tips and share low-calorie, low-fat meals with friends and family.
• 
  
• Travel and leisure activities can include exercise. Many travel companies specialize in active vacations. Instead of laying on the beach, bike, hike, or paddle through your favorite tropical destination.

Can Hormone Replacement Therapy Prevent Weight Gain?

Hormone replacement therapy is the use of prescription estrogen, progesterone or testosterone to reduce menopausal symptoms. In some women, hormone replacement therapy has prevented weight gain. But HRT is also associated with side effects, such as an increased risk of heart attack and stroke.

If you would like to consider hormone replacement therapy, speak to your health care provider. Together with your physician, you can determine the best treatment for your menopausal symptoms.

_Sources:

_{Chmouliovsky L, Habicht F, James RW, Lehmann T, Campana A, Golay A. "Beneficial effect of hormone replacement therapy on weight loss in obese menopausal women" Maturitas. 1999 Aug 16;32(3):147-53.}

_{Ulf Ekelund, Herve Besson, Jian'an Luan, Anne M May, et al. "American Society for Nutrition." Physical activity and gain in abdominal adiposity and body weight: prospective cohort study in 288,498 men and women February 23, 2011.}

_{The ESHRE Capri Workshop Group, Maggiore Policlinico Hospital. "http://humupd.oxfordjournals.org/content/17/5/706.abstract." Human Reproductive Update September-October 2011.}

_{Arlene L. Hankinson, MD, MS, Martha L. Daviglus, MD, PhD, Claude Bouchard, PhD, Mercedes Carnethon, PhD, Cora E. Lewis, MD, MSPH, Pamela J. Schreiner, PhD, Kiang Liu, PhD, Stephen Sidney, MD, MPH. "Maintaining a High Physical Activity Level Over 20 Years and Weight Gain." JAMA. 2010;304(23):2603-2610.}

_{Donato, Giovana B, Fuchs, Sandra, Oppermann, Karen Bastos, Carlos and Spritzer, Poli Mara. "Association between menopause status and central adiposity measured at different cutoffs of waist circumference and waist-to-hip ratio." Menopause March/April 2006 - Volume 13 - Issue 2 - pp 280-285.}

View the original article here

Resitance Training

Definition: Resistance training works to increase muscle strength and endurance by doing repetetive exercises with weights, weight machines, or resistance bands.

Also Known As: strength training, weight lifting

View the original article here