Qnexa: Should this Weight Loss Drug Be Approved?

Are you ready for a new diet pill?? Today, a Food and Drug Administration Advisory Committee will meet to discuss the safety and effectiveness of Qnexa, a weight loss supplement that was denied approval last year.? According to an FDA announcement, the weight loss drug is supposed to be used in partnership with a diet and exercise program to promote weight loss in overweight patients.

What is Qnexa?

Qnexa is a diet pill that is actually a combination of two other weight loss drugs: topirimate and phentermine.? You may recognize the term phentermine.? The drug was a component of? "fen-phen", a weight loss pill that was previously linked to an increased risk of heart problems.? Like many diet pills and weight loss supplements, it was removed from the market.

Is Qnexa Safe?

But now that phentermine is included in a new weight loss pill, is it any more safe and effective?? When Qnexa was presented to FDA in July 2010 the report demonstrated that the combination of drugs in Qnexa produced greater weight loss results than either of the drugs used separately.? However, the report suggested a possible risk of birth defects (teratogenicity) and an increased risk of other disorders including psychiatric or cardiac issues.

Should You Take Qnexa?

If the weight loss supplement eventually gets approved, would you take it? Do you feel that weight loss drugs are necessary for successful weight loss in some people?? If you take a diet pill, have you changed your diet and exercise habits as well?

Share your thoughts in a comment below.? And if you find yourself interested in the FDA discussions about Qnexa, check out their webcast that will be broadcast today.

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Update: FDA Recommends Approval of Diet Pill Qnexa

Qnexa should be available for the treatment of obesity in adults, says the U.S. Food and Drug Administration.? Yesterday, the Endocrinologic and Metabolic Drugs Advisory Committee met to review literature about the weight loss drug, manufactured by VIVUS, Inc.? The committee voted 20-2 to approve the recommendation to grant market approval of the drug.

Qnexa is a controlled-release diet pill that overweight patients take once a day.? According to a press release, the weight loss pill helps patients to feel full and helps to decrease appetite. ?In studies, patients on Qnexa experienced significant weight loss and improvement in cardiovascular risk factors.? Those patients also also practiced a modified diet and lifestyle program.

So should you start asking your doctor about Qnexa?? Read more about the weight loss pill.

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Weight Watchers Points Plus Reviews

Weight Watchers revamped their popular PointsPlus program in 2012.? In response to consumer feedback, the company added new features that make the diet more flexible. The new elements will make it easier for many dieters to stay on track when life gets hectic and cooking a healthy meal is impossible.

Have you tried the Points Plus program?? We'd like to hear from you.? If you started the plan as part of a New Year's weight loss resolution, you've had some time to try the recipes, go to meetings and maybe even check out the new PointsPlus apps for iPhone, iPad or Android smartphones.? So what do you think?

• Have you lost weight?
• Would you recommend Weight Watchers PointsPlus to others?
• What do like or dislike about the program?

Follow the link to write your own review and hear what others have to say about the Points Plus Plan.

If you are shopping for a weight loss program, you'll want to find out what you can expect on the Weight Watchers program, then read reader reviews to find out if it is the right diet for you.

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Good-bye January Diets!

It's January. Does that mean you're once again in pursuit of that "magic" diet that is finally going to get you to goal weight? Take a minute to think about it: Haven't fad diets failed you in previous years? Why waste another year pegging your hopes on the "one" diet that will work; instead, start looking for simple ways to lose weight without dieting.

After all, when it comes to long-term success, you're far more likely to stick with small, doable changes that will lead to steady weight loss. Changes like these are easier to adapt to as a way of life. They may require a little more patience, but they still work: Losing one to two pounds a week is a much more realistic and healthy goal than the quick-loss fad diets promise.

Many years ago, a coworker told me the best way to deal with something that seemed overwhelming or complex was to apply the "K.I.S.S. Principle" -- Keep It Simple, Smartie. Diets can be frustrating, confusing and difficult to apply to everyday life, making them anything but simple. So, if you're tired of trying diets, consider "keeping it simple" by making these permanent lifestyle changes:

• Practice portion control. By practicing sensible portion control on a daily basis, you can continue to have all of your favorite foods in moderation while losing weight.
• Eat more fruits and veggies and whole grains. These foods are nutritious and naturally low in calories.
• Cut back on high-fat, high-cal foods that offer few or no nutrients. Start by dividing your usual portions by half, or even a third, and then work your way down. (Going "cold turkey" often backfires by prompting a binge.)
• Snack smarter by finding lower-calorie alternatives to your favorite snack foods. This may take a little trial and error, but it's worth it.
• Read food labels on a regular basis. They contain all the information you need to manage your portions, control your calories and improve your nutrition.
• Find a way to become more active, even if it's a simple walk at your lunch break. Just 10 to 15 minutes a day can make a difference and is better than no activity. Working your way up a little at a time can help you create the habit of getting at least 30 minutes of exercise in a day within a matter of months.
• Eat more fiber. Fiber helps you feel fuller longer and keeps blood sugar level, which may help prevent overeating.
• Drink more water. Used as a replacement for sweetened drinks and juices, it's an easy way to cut calories and staying hydrated may help ease hunger pangs.
• Start a food diary. Keeping one is the only real way to get an accurate view of your eating habits.
• Get enough sleep. Research has shown that lack of sleep may be connected to weight gain; at the very least, fatigue can lead to overeating.

If you do decide to choose a diet, be on the lookout for red flags such as promising quick results, excluding exercise or requiring overly-restrictive eating plans. These types of diets are very hard to stick to and may even be harmful to your health. Understanding The Facts About Fad Diets will help you avoid them.

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Weight Loss Tips to Get You Past Your Diet Plateau

Almost everyone who goes on a diet will hit a weight loss plateau.? If you made a New Year's resolution to drop a few pounds, chances are good that you've hit one by now.? Diet plateaus can be frustrating, but there are some weight loss tips that can help you get past them.

A weight loss plateau occurs when your weight stays the same even though you've been sticking to your weight loss plan. ?It usually occurs several weeks into your diet.? The plateau is your body's way of leveling the scales.? Your metabolism adjusts to accommodate the new lower caloric intake.? This adjustment slows your weight loss progress and may even bring it to a screeching halt.

So how do you get past the diet plateau?? These weight loss tips will keep your diet on track.

Weight Loss Tips

• Start a new workout routine. If you haven't already added exercise to your weight loss program, now is a good time to start.? If you are already an exerciser, change your workout.? If you've been walking, try new aerobic activities such as stair climbing or biking.? And begin to build muscle by adding strength-training activities to your routine.? Lean muscle mass will help to boost your metabolism.

• Use new motivational techniques. It's hard to stay motivated when you're not getting weight loss results.? Many people give up on their diet when they hit a weight loss plateau.? Don't give up!? Use simple motivational techniques to get yourself past this hump so that you reach your original goal.

• Set short-terms goals. When your long-term goals seem out of reach, setting short-term goals will help to keep you on the path to success. Set mini-goals to get yourself through a single day or one week.? Give yourself credit for remaining consistent through these tough times.? In the end, consistency is key!

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5-Factor Diet

Who is the 5-Factor diet for?

If you are looking for a diet plan that provides easy-to-understand healthy eating guidelines and examples of reasonably beginner-friendly exercises, then this diet will work probably work for you.

If you have found diets too be too stringent in the past and have been left feeling deprived, the cheat day will make this diet easier for you.

If you are too busy to prepare meals ahead of time to take to work or school and/or you are not able to eat every 3 to 4 hours, following this diet (specifically, the meal plans) may not be for you.

If you want to learn more about making better food choices, but don't want to follow the plan to a "T," you will still benefit from learning more about the recommended diet changes set forth in this book.

If you have a problem with emotional eating, this diet probably will not work well for you, as Pasternak fails to address the topic.

If you don't want to cook, you will have to devote time to planning all of your meals yourself rather than using the recipes Pasternak provides. Additionally, some of the foods on the "must-haves" list may not be readily available -- or appetizing! -- to you (such as game meats, such as ostrich or bison). Some of the recipes are quite expensive (such as smoked salmon).

If you eat out a lot, you may find the diet challenging at first, as Pasternak provides only a few examples of dishes to order in restaurants. In time, however, as you adjust to the new eating habits, you'll be able to make appropriate choices and make special requests when you need to.

Where can I find this diet?

The online version of the plan is available at www.fivefactordiet.com. The 5-Factor Diet book is available at bookstores and mass market retailers nationwide.

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Choose Wisely: Your Valentine Could Boost or Bust Your Diet

Have you made plans for a romantic Valentine's Day dinner?? Or have you opted for a casual get-together with a gal pal?? For women especially, your choice of a Valentine's Day dinner date might affect your diet.

What Women Eat When They Dine with Women

Ladies who have opted for a casual night out with girlfriends may want to beware.? Women tend to eat as much as their dining partner if the dining partner is a woman.? In fact, according to a new report, if the woman is a new friend they even match the companion's eating pattern bite for bite.? So, if you're on a diet, you may want to find a friend who eats light.

When Women Eat When They Dine with Men

But what if your Valentine's date is a man? ?Studies have suggested that women eat less in the presence of a man.? A study conducted in Ontario, Canada observed that women tend to choose lower calorie foods in front of a male dining partner.? Men, on the other hand, were unaffected by the gender of their eating companion.

How to Dine Out Without Busting Your Diet

Regardless of who you choose to be your Valentine's Day dinner date, there are a few ways to stay on your diet when dining out.? Try these calorie-saving tips.

• View the menu online before going out to eat. Choose your meal in advance.? Look for foods that are roasted, steamed, or broiled.? Try to avoid foods that are fried, battered, or sauteed in butter.

• Ask your server for help. Most restaurants are happy to accommodate special requests.? If you are not sure how a food is prepared, ask your waiter.? Or inquire about his/her recommendation for lighter fare.? You may also request that dressings and sauces be put on the side.

• Choose your entree from the appetizer menu. Portions at restaurants are often too large.? Rather than splitting a high calorie meal into two smaller meals, choose an appetizer as your main entree and supplement with a small green salad.

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Adele’s Body Image: A Healthy Lesson for Dieters?

Grammy winner Adele is making news for more than her stellar voice. The songstress has an upcoming interview about her body image with Anderson Cooper on CBS' 60 Minutes.? She reportedly explains to Cooper that even though her weight has been criticized in the media, she feels no pressure to be skinny and is happy with the way that she looks.

Body Image and Weight Loss

While Adele may not be interested in losing weight, those who are may want to take a lesson from her.? According to research, dieters with a healthy body image are more likely to be successful at weight loss.? Negative emotions that stem from lack of confidence and embarrassment can prevent some overweight people from dieting or starting an exercise program.

In a study published in Body Image, An International Journal of Research, researchers in Portugal found that when obese women became more satisfied with their size, they were able to successfully lose weight.? In addition, study authors found that the improvement in body image and improved self-confidence was also a predictor of long-term weight loss success.

How to Improve Your Body Image

Emotional barriers to weight loss are not impossible to overcome.? A qualified therapist may be able to help you to work through feelings that stand in the way of losing weight.? If you don't have access to therapy, simple motivational techniques such as journaling and positive self-talk can also be effective.

If, like Adele, there are people around you who speak poorly about your size or contribute to your negative environment, learn to speak up and ask for the emotional support that you need.? Even if the negative comments don't stop, the confidence you gain from standing up for yourself can have a positive impact on your self-image and possibly on your ability to lose weight.

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Stay Low-Carb on the Go!

From hotels to fast food chains to convenience foods, living the low-carb way of life on the go is getting easier all the time. Here's the latest:

• Hardee's and Carl's Jr. chains are launching a bun-less, lettuce-wrapped burger with fewer carbohydrates than their regular fare. At Hardee's, you can get a low-carb Thickburger -- a 1/3 pound charbroiled patty -- made with Angus beef. It contains five grams of carbs.
• Subway Restaurants now offer two Atkins-endorsed menu items: the Turkey and Bacon Melt Wrap, with Monterey cheddar cheese, and the Chicken Bacon Ranch Wrap, with Swiss cheese. Both Atkins-Friendly Wraps have 11 grams net carbs or less each.
• Ruby Tuesday has also become Atkins-friendly, introducing a "Smart Eating Initiative". The new menu includes low-carb choices, such as pork rinds and mashed cauliflower instead of mashed potatoes.
• Wandering around my local Wal-Mart Supercenter recently, I discovered a new special section of shelves devoted to low-carb staples. The section -- which is separate from the regular grocery aisles -- includes everything from tuna to Atkins bars to almonds to low-carb diet books.
• Holiday Inns across the nation are planning a "Low-Carb Inspirations" breakfast menu, which will include a South of the Border skillet with eight grams of carbohydrates and a Complete Omelet with seven carb grams.
• 7-Eleven started a "Better Choices, Better Year" awareness program earlier this year with Atkins controlled-carb products and other low-carb items being grouped together in a single section of the store. Offerings include low-carb bread, soy chips, a meat and cheese snack cup, and low-carb chocolate bars.

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Are Emotions a Barrier to the Treatment of Obesity?

Addressing emotional causes of obesity is sometimes the best weight-loss treatment. For many people, what's holding them back from losing weight isn't a physical barrier or a social/environmental cause, but their own emotions.

In recent years, research into the treatment of obesity has expanded to include psychological causes. Studies have identified different ways that your emotions may play a role in weight gain, obesity and weight loss.

3 Emotional Causes of Obesity

1. Stress. There is a good reason that comfort food got its name. For most people, eating feels good. And in times of stress, some people use food as the best way to calm their emotions. While emotional eating doesn't result in weight gain for everyone, it can be a cause of obesity in some.

   In a study about the eating and exercise habits of obese mothers, researchers found that stressful experiences triggered overeating and prevented the women from practicing healthier habits. Of course, isolated cases of overeating won't cause long-term weight gain, but researchers in other studies have found that for some people, overeating can become a chronic coping mechanism for managing life's stressors.

   Avoiding stress is not always possible. But relaxation techniques can be a healthy alternative for managing emotions during stressful times. In a published study about using relaxation training with obese women, study participants received relaxation techniques under the guidance of a licensed mental health professional. A specific type of relaxation technique, guided imagery, helped them reach weight loss success.

   Even if you are not working with a therapist, it's possible to learn guided imagery on your own. It takes some time to master, but guided imagery may be the most effective treatment for obesity if your emotions are causing you to eat during stressful times.

2. Depression. The link between depression and obesity is a hazy one, and researchers are not sure of their exact relationship. For example, some studies have found that depression can be a cause of obesity, while others have not.

   In a review of obesity literature, one group of researchers identified several ways in which depression may cause obesity. Some commonly prescribed antidepressants can cause weight gain. The researchers also noted that lack of sleep, a common symptom of depression, is also a risk factor for obesity. Inactivity, another common symptom, can spark increased weight.

   If you find yourself battling obesity, getting screened for depression may be a reasonable step to take. Consider speaking to your primary care physician about getting a referral to a mental health professional. He or she will be able to investigate the cause of your obesity and determine whether you have depression.

3. Personal or Childhood Trauma. Some researchers have found that people who were exposed to physical abuse, sexual abuse or peer bullying are at higher risk for obesity.

According to one published report, the authors speculated on the use of weight gain and obesity as emotionally protective "solutions" for survivors of abuse. The study was conducted by a group of California physicians affiliated with the Positive Choice Weight Loss Program in San Diego. The researchers noted that the sexual, physical and social protective benefits of being obese were hard for many non-obese individuals to accept.

If you suspect that a past experience is standing in the way of your treatment for obesity, there are many behavioral health specialists who are skilled at treating the underlying emotional causes of obesity. Your primary-care provider may be able to provide a referral. If not, there are other ways to find a therapist. The American Psychological Association provides resources to help consumers get the help they need, including a locator service to find practitioners in your area.

There are many causes of obesity. If you are struggling unsuccessfully to lose weight, there may be more than one factor that is contributing to your condition. Try to consider all of the underlying causes of obesity to find out which barriers stand in the way of reaching a healthy weight.

_Sources:

_{Antonio L Palmeira, David A Markland, Marlene N Silva, Teresa L Branco, Sandra C Martins, Claudia S Minderico, Paulo N Vieira, Jose T Barata, Sidonio O Serpa, Luis B Sardinha and Pedro J Teixeira. "Article Name." International Journal of Behavioral Nutrition and Physical Activity 2009, 6:9 .}

_{Chang MW, Nitzke S, Guilford E, Adair CH, Hazard DL. " Motivators and Barriers to Healthful Eating and Physical Activity among Low-Income Overweight and Obese Mothers." Journal of the American Dietetic Association 2008 Jun;108(6):1023-8..}

_{Floriana S. Luppino, MD; Leonore M. de Wit, MS; Paul F. Bouvy, MD, PhD; Theo Stijnen, PhD; Pim Cuijpers, PhD; Brenda W. J. H. Penninx, PhD; Frans G. Zitman, MD, PhD. ." Archives of General Psychiatry 2010;67(3):220-229.}

_{Gian Mauro Manzoni, Francesco Pagnini, Alessandra Gorini, Alessandra Preziosa, Gianluca Castelnuovo, Enrico Molinari, Giuseppe Riva. " Can Relaxation Training Reduce Emotional Eating in Women with Obesity? An Exploratory Study with 3 Months of Follow-Up." Journal of the American Dietetic Association August 2009.}

_{Gregory E. Simon, Evette J. Ludman, Jennifer A. Linde, Belinda H. Operskalski, Laura Ichikawa, Paul Rohde, Emily A. Finch, Robert W. Jeffery. " Association between obesity and depression in middle-aged women." General Hospital PsychiatryJanuary 2008.}

_{Kinzl JF. " Change in body image and psychological well-being during behavioral obesity treatment: Associations with weight loss and maintenance." Eating and Weight Disorders 2010 Dec;15(4):e275-80.}

_{M. S. Faith, M. Butryn, T. A. Wadden, A. Fabricatore, A. M. Nguyen, S. B. Heymsfield. " Evidence for prospective associations among depression and obesity in population-based studies." Obesity ReviewsMay 2011.}

_{Sanjay R. Patel and Frank B. Hu. "Short Sleep Duration and Weight Gain: A Systematic Review." Obesity January 2008.}

_{Vincent J Felitti, MD, FACP, Kathy Jakstis, Victoria Pepper, MS, and Albert Ray, MD. " Obesity: Problem, Solution, or Both?" The Permanente Journal 2010 Spring; 14(1): 24-3.}

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5 Essential Elements of Successful Weight Loss Goals

Have you made a resolution to lose weight? If you're like many dieters, you'll spend less time setting your weight loss goals and more time shopping for the best weight loss program, joining a gym or learning tips for healthy eating and exercise. But while those activities are important, weight loss goal setting can also have a significant impact on your ability to lose weight.

Research into goal setting has revealed that there are several factors that make successful weight loss happen. Take the time to consider each element and incorporate each component into your weight loss goal. Then write out your goal statement and post it in a place where you'll see it on a daily basis.

5 Elements of Successful Goals

1. Personalize your weight loss goals. The goals you set should meet your specific needs, lifestyle and circumstances. Don't get carried away with the exaggerated ads for weight loss products that claim to provide major results in a short period of time. For most people those programs are not healthy or realistic.

   Losing a maximum of 1-2 pounds per week through diet and exercise is considered reasonable. But, like many others, you may choose to set a more personalized goal. Researchers at the University of Washington found that people like to express individuality through goal setting. Many of the participants in their weight loss study felt that "established guidelines and assigned goals did not consider their individual abilities, objectives, and constraints."

   Before you set your goal for successful weight loss, take the time to define your needs and lifestyle. Ask yourself key questions before defining the goal or choosing a weight loss plan. In the long run, making this extra investment will help you to stay on track and address weight loss barriers as they arise.

2. Collaborate with weight loss experts. Goals set with the help of an expert are more likely to be successful. A study at the University of California found that when patients were provided with help setting up and monitoring goals in the doctor's office they were more successful at attaining those goals. And similar studies have shown that other types of practitioners can help as well.

   In choosing an expert to work with, try to find someone who can be involved for the duration of the weight loss process. This way they can help to monitor your progress and provide feedback. For this reason, a physician may not always be the best source for collaboration. Consider other non-clinical providers. These may include a personal trainer, registered dietitian or weight loss coach.

   If you don't have access to a professional expert, consider connecting with others online. The Weight Loss Forum at About.com is a great place to post your goals and let others hold you accountable. You'll find resources to set up a journal, post questions, and get support through the weight loss journey

3. Make weight loss goals measurable. In their advice to new exercisers, the American Council on Exercise recommends that goals be measurable in order to be successful. When setting a goal, decide how you will measure your progress and include this as part of your goal statement.

   Weighing yourself on the scale is probably the easiest method of measuring weight loss progress. But remember that there are other ways to assess your weight. Both BMI and body fat measurements provide different ways of evaluating your body composition. BMI is easy to measure and provides a good indicator of how your weight affects your health.

4. Set both short and long term goals. In a published study about goal setting, researchers in Great Britain confirmed that successful goals need to be ambitious. On the other hand, the American Council on Exercise reminds new exercisers that successful weight loss goals should be attainable. So how do you satisfy both requirements?

   The answer is to set both long-term ambitious goals as well as short-term mini goals. The short-term goals act as stepping-stones to the larger goal. In the Great Britain study, researchers emphasized the importance of using "incremental steps that lead to progressive achievement." By setting these multiple weight loss goals, you'll set yourself up for success.

5. Create deadlines for your weight loss goals. Goals are more successful when a clear deadline is attached. These deadlines should be attached to both the short term and long terms goals and can serve as reminders to measure your progress in the process of achieving your goal.

   For many people, a seven-day structure works well for short-term goals. This provides for a fresh start each week on Sunday or Monday. But remember to personalize your goals and use a time frame that works for you.

Goal setting may seem like a trivial task but it can be a key factor in the success of your weight loss program. As you move through the weight loss process, a well-designed plan will help you to stay on track. And once you've lost the weight, good goal setting skills come in handy during the weight management process. At that stage, you'll find that continuing to set and reach goals will keep your confidence high.

_Sources:

_{Thomas Bodenheimer, Margaret A. Handley. "Goal-setting for behavior change in primary care: An exploration and status report." Patient Education and Counseling August 2009, Pages 174-180.}

_{Andrew K. MacLeod, Emma Coates and Jacquie Hetherton. " Increasing well-being through teaching goal-setting and planning skills: results of a brief intervention." Journal of Happiness Studies. Volume 9, Number 2, 185-196.}

_{E Diane Playford, Richard Siegert, William Levack, Jennifer Freeman. "Areas of consensus and controversy about goal setting in rehabilitation: a conference report." Clinical Rehabilitation April 2009 vol. 23 no. 4 334-344.}

_{Darren A. DeWalt, Terry C. Davis, Andrea S. Wallace, Hilary K. Seligman, Betsy Bryant-Shilliday, Connie L. Arnold, Janet Freburger, Dean Schillinger. "Goal setting in diabetes self-management: Taking the baby steps to success." Patient Education and Counseling Volume 77, Issue 2, November 2009, Pages 218-223.}

_{"Goal-Setting Considerations for Persuasive Technologies that Encourage Physical Activity." The International Conference on Persuasive Technology 2009.}

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People-Pleasers are More Likely to Overeat

If you are a people-pleaser, a person who goes out of their way to make other people happy, you are at higher risk for overeating in social situations.? A new study conducted at Case Western University found that college students who identified themselves as people-pleasers were not only likely to overeat in social situations, but were also likely to regret their decision at a later time.

People-pleasers like to keep their social situations free from conflict.? "They don't want to rock the boat or upset the sense of social harmony," said Julie Exline in a release.? Exline, a Case Western Reserve psychologist and lead author of the study, explained that people pleasers are less likely to turn down food when it is offered to them, even if the food isn't healthy.

So if you are a people pleaser, are you doomed to gain weight?? Probably not.? You can't avoid social situations altogether, so if weight maintenance or weight loss is on your agenda, your best bet is to learn to manage environmental barriers, including social pressure.? You can also enlist the help of family and friends by talking to them and asking them to avoid serving you unhealthy foods at parties and get-togethers.

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Nutrition Labels

The History of Food Labels

Food labels were regulated in 1994. Before then, food companies could print their products’ nutritional information basically anywhere they wanted to (and often in really small print).

The Food and Drug Administration required companies to format the information in a structured way and to include helpful information on the label -- in a set size and organized manner.

These regulations required both the ingredients and nutritional information to be provided along with a food label of a standard size and shape (a rectangle) labeled “Nutrition Facts”. In this box, you will find nutritional information listed in order of importance.

In 1994, the FDA and U.S. Department of Agriculture required that:

• labels provide information on how the food fits into an overall daily diet
• labels will include information on the amount per serving of saturated fat, cholesterol, dietary fiber, and other nutrients of health concern to today's consumers
• terms such as light," "fat-free," and "low-calorie" meet government definitions
• be consistent across product lines to make comparison shopping easier
• expressed in common measures
• reflect amounts people actually eat (Good Reading)

Serving Sizes

Serving size is the first item listed on a nutrition label. Serving sizes are standardized, recommended snack or meal size portions. Depending on the type of food, the serving size may be indicated by cup measure or number, such as one cup of cereal or one slice of bread. Some foods, like salad dressing, can be represented by small measures like tablespoons. This information is followed by the metric amount (e.g., grams) the serving contains.

Serving size is the most important part of the food label. It is integral to using the additional information on the label to lose weight. Whether you count calories, fat grams, or carbs, it is impossible to accurately track them without knowing and measuring serving sizes.

Ct'nd: Nutrition Information >>

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Plate Size Diet Myth Debunked

Your plate size probably won't change the way you eat.? A new study has debunked the diet myth that a eating off of a smaller plate will help you to consume fewer calories.? New research published in the Journal of Human Nutrition and Dietetics found that plate size had no impact on the calorie consumption of either normal weight or obese individuals.

For years, dieters have been advised to choose a smaller plate at mealtime in order to limit the amount of food that they eat.? The theory was that your meal will look larger on a smaller plate and you'll be less likely to overeat.? But according to the new study, both normal weight and obese individuals consumed roughly the same amount of calories on both small and large plates.

Even though your plate size won't help you eat less, there are other ways to control portion sizes of the foods you eat.? If you find yourself eating too much, try one of these tips:

• Read nutritional labels. The nutritional label will give an exact measurement of a reasonable serving size.
• Avoid buying in bulk. Try to purchase smaller packages of less healthy foods.? If the food is not in your house you're less likely to eat it during a weak diet moment.
• Order small portions when eating out. When eating in a restaurant, you can always save half of your large entree for another day. But better yet, don't order it in the first place.? Choose your main meal from the appetizer menu.

If you bought smaller plates to increase your chances of losing weight, don't despair. ?Remember, plate size had no impact on calorie consumption, so you won't be eating more on small plate either.? But you'll want to retire this diet myth and move onto more successful methods of managing how much you eat.

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Super Bowl Switches

The spread at Super Bowl Sunday doesn't have to spell diet disaster. With a few smart switches, you can enjoy a few treats without your scale scoring any points.

Diet Foul: Hot Wings from Dominos Pizza

I understand from my sports-minded friends that Super Bowl Sunday is all about wings. At 45 calories and 2.4 grams of fat each, just six wings from Dominos Pizza add up to a total of 270 calories and 12 grams fat. (My friend James says a dozen is the typical minimum consumed -- you do the math.) Pigskin or not, if you're watching your weight while you're watching the game, drop those wings until pigs fly.

Diet Touchdown: Tyson Grilled Chicken Strips with Frank's RedHot Hot Wing Sauce

Instead of winging it, stick toothpicks in a 3-ounce serving of chicken strips and dip them in a dollop of hot sauce. You'll enjoy a similar flavor for 125 calories and 3.5 grams of fat, a savings of 145 calories and 8.5 grams of fat. (Tip: If you really want a chicken fix, an Original Recipe drumstick from Kentucky Fried Chicken has 140 calories.)

Diet Foul: Pizza Hut Full House Extra Large Meat Lover's Pizza

Word has it pizza is also a perennial pigskin favorite. And my sources say the more meat, the better. But just one slice of this jumbo-sized, meat-laden pizza packs in 370 calories and a whopping 20 grams of fat. (Play a game of touch football after a couple slices of that sucker!)

Diet Touchdown: Pizza Hut Large Fit'N Delicious Lower Fat Pizza with tomato, mushrooms and jalapeno peppers

At 140 calories and four grams of fat a slice, you could eat three slices for around the same calories as one slice of that previously-mentioned meat monster. But since the veggies will make this one more filling, it will be easier to stop at just two. If you order pizza at another chain, go meatless, and ask for less cheese and lots of veggies.

Diet Foul: Submarine Sandwich

What could be easier than picking up a sandwich on the way home to watch the game? Easy, yes. Diet-friendly, no. A typical submarine sandwich from a delicatessen or your grocery store's deli provides about 19 grams of fat and just under 500 calories.

Diet Touchdown: Subway Sandwiches 6-inch Turkey Breast and Ham

Hit your local Subway instead of the supermarket and this six-inch sandwich will serve up nearly half the calories (290) and less than a third of the fat, at five grams per sandwich.

Diet Foul: Heluva Good French Onion Dip

As the name implies, if you are a chips and dip fan, this is a mighty tasty selection. But it packs a heck of a waistline wallop -- just two tablespoons adds 60 calories and five grams of fat to those chips you know you probably shouldn't be eating in the first place.

Diet Touchdown: Fat-Free Sour Cream and Hidden Valley Ranch Dip Mix

Add just a sprinkle or two of ranch dip mix to two tablespoons of fat-free sour cream for a still-tasty (but admittedly, not very creamy) dip. (Tip: If you like a thicker consistency, consider using reduced-fat sour cream. It will still save you about 20 calories a serving.) For non-fat varieties, you'll only take in about 25 calories per two-tablespoon serving.

Diet Foul: Lays Classic Potato Chips

Greasy... crunchy... potato-y! What could be better than mowing through a big bowl of chips as your team scores its first touchdown? Munch your way through two ounces (about 44) chips and you've tackled about 300 calories and 20 grams of fat in one sitting.

Diet Touchdown: Rold Gold Classic Pretzel Sticks

You still have to have something salty and crunchy, right? The same serving size of pretzels will save you 200 calories. Better still: They're fat-free.

Diet Foul: Regular Beer

One can or bottle of the typical regular beer has about 117 calories. Guzzle down a six pack and, well, it ain't pretty: That is 702 calories, the equivalent of about four 3-ounce T-bone steaks.

Diet Touchdown: Light Beer

If the Bowl just isn't the Bowl without your beverage of choice, at least switch to light beer. It'll only save you about 20 calories a serving. But if you're still considering a six-serving session, it will save you a grand total of 120 calories. But remember, at 99 calories a serving, you'll still be downing just under 600 calories after the switch. (Tip: Say no to the buzz and yes to diet soda and save hundreds of calories.)

If game weekend brings a few extra pounds, then make Monday a super Monday by signing up for Healthy Monday, a free newsletter than will help you make smarter choices and create better health habits.

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3 Giant Snack Mistakes

This weekend, you may find yourself shopping for snacks for the Super Bowl or for the week ahead.? If you're trying to find a few healthy options, you'll want to avoid making one of these giant snack mistakes.

• Snack-sized treats. Some manufacturers have begun packaging foods into small sizes and advertising them as low calorie or diet -friendly.? You'll see some "100 calorie packs" on store shelves.? The problem is that most people don't eat just one pack.? The foods are often low in nutrients and high in salt and sugar.? Be sure that you read the nutritional label before you buy and multiply the calorie count by the number of packs you will realistically eat.
• Fat-free pretzels. The phrase "fat-free" is tempting when it comes to buying diet friendly foods.?? Buyers might be tempted to buy fat-free pretzels instead of potato chips or tortilla strips in an effort to decrease their fat intake.? While this isn't necessarily a bad idea in theory, snackers often fall into the trap of thinking that because a food is fat free that they can eat more of it.? Pretzels are very high in sodium.? This option is likely to leave you loaded up with too many calories and too much salt.
• Trail Mix. The term "trail mix" seems to be a catchall phrase for any mix of high salt, high fat, high sugar finger foods.? The mixes often contain ingredients that sound healthy, like nuts and granola.? The problem is that most of the foods are very high in fat and calories.? And because it is eaten as finger food, it is easy to overeat.

Looking for some healthier options?? Check out these tips and recipes and remember that portion control is key when losing weight or trying to avoid weight gain.

Photo: Morguefile

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Obesity Help is More Likely to Come from a Lean Doctor

If you are looking for obesity help, your best bet may be to find a doctor with a healthy BMI.? A recent study published in the Journal of Obesity found that physicians with a normal BMI are not only more likely to discuss weight with their obese patients, but those leaner doctors also feel more confident about the advice that they give.

More Weight Loss Help from Physicians with Normal BMI

The study was conducted at the Johns Hopkins Bloomberg School of Public Health Department of Health Policy and Management.? Researchers evaluated 500 physicians to determine how physician body mass index affected the quality of obesity care given to overweight patients and the physicians' level of confidence in the obesity help that they give.

According to their results, 30 percent of physicians with normal BMI were likely to discuss weight loss with their obese patients as compared to only 18 percent of overweight/obese physicians.?? The leaner physicians also reported feeling more confident about the weight loss help that they provided.

Patient Weight versus Doctor Weight

But the more striking data came when researchers evaluated the physician's perception of the patient's body weight as compared to their own weight.? In most cases, it affected the quality of obesity help provided.? Ninety three percent of physicians were likely to record an obesity diagnosis if they perceived the patient's weight to be greater than their own.? Only seven percent recorded the diagnosis if the patient's weight was perceived to be less than that their own.? Similar results were obtained when researchers looked at the likelihood of the doctor initiating a weight loss conversation.

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My Quick Tips

Do you ever find yourself reading weight loss tips thinking, "Yeah, right. Like I'm going to do that."? Well, I've felt that way too. For example, I dare say the day will ever come when brushing my teeth as the impulse to indulge hits will make it any easier for me to pass on dessert!

A weight loss tip needs to be something you'll actually do for it to work, right? So, I'd like to share some of the easiest and most effective weight loss tips that have helped me to achieve and maintain weight loss over the years. I hope that you'll find them helpful.

• Here's a Red Light to Snack!
  When I first started trying to lose weight, I went along with the old school thinking that eating between meals is a no-no. So, I stopped snacking altogether. Wow, did that ever back-fire! When meal times rolled around, I was often so hungry that my good intentions went right out the window and I ate much more than I normally would have in the first place.

  Eating sensible snacks between smaller meals will stave off hunger and keep your blood sugar at a good level and prevent this type of situation. In fact, studies in recent years have shown that eating several small meals a day instead of three large ones is better for your health and helps your weight loss by keeping your metabolism revved up! To make sure your snack does the trick, mix carbs with a protein, like reduced-fat cheese on wheat crackers and some grapes.

• Counting 1, 2, 3...
  I have an easy way of "forcing" myself to practice portion control: buying single serving packages and using plastic baggies. I've found that buying the pre-packaged single serving of some types of foods proves too costly, so I buy the regular size packages of those items, but I never eat anything straight out of the package. One of my biggest danger zones is to sit down with a whole bag of baked chips or an entire box of low-fat cookies!

  We have all heard that even if something is reduced in fat, it doesn't mean we can eat all we want. That's because calories still count. So, look at the nutrition chart and find how much of your favorite snack is in a serving. Then count those crackers or measure out that popcorn and store your snack serving in individual plastic baggies. If you do this ahead of time, not only do you already have your snacks measured and prepared, but having them on-hand keeps your hunger from leading you to the vending machine, a definite diet danger zone for anyone!

• Chill Out, Man!
  You'll be hard-pressed to find any weight loss advice that doesn't recommend drinking more water. I don't mind downing plenty of H₂0, but my pet peeve is that it has to be really cold. It's hard to get a nice glass of ice water when you're on the go, so I often put a pint sized bottle of water in the freezer. If you put a single serving water bottle in the front of the freezer for a while, you'll have super cold water to drink for a long time. Don't leave it in long enough for it to freeze solid, but just long enough for a "core" of ice to form. Then, as the ice melts, your water gets colder! Ah, just perfect for the summer season around the corner!
• "When Life Gives you Lemon Juice..."
  I drink so much water during the day that I like to have something different at meals, especially when dining out. I am convinced that I've tried every diet soda on the market and I've yet to find one I can tolerate. But giving in to regular soda can add hundreds -- thousands if re-fills are flowing -- of calories on to the day's quota.

  I keep plenty of no-cal fruit flavored waters in the fridge at home. But those aren't always available at my local eateries. So, I like to ask for ice water with a juice glass full of extra lemon slices or a bottle of lemon juice. I add a couple packets of artificial sweetener and voila -- instant diet lemonade!

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8 Easy Ways to Lose Weight

Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels

To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

2. Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like About.com's Calorie Count. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

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Weight Loss on Facebook and Twitter

If you are looking for more tips and advice about weight loss, check out the new About.com Weight Loss page on Facebook or follow About.com Weight Loss on Twitter.? You'll find trending topics and have opportunities to ask questions or comment on current events and hot issues related to diet, exercise and weight loss.

About.com Weight Loss on Facebook

Even if you are not a Facebook user yet, this is a great time to get connected on this popular social media site.? Once you set up an account, go to the About.com Weight Loss page and click the "Like" icon in the upper right corner.? Once you've done that, join in the discussion about topics like these:

• If you could choose anyone to be your weight loss coach, who would it be and why?
• What time of day are you most tempted to snack?

By participating in these discussions, you'll not only connect with dieters who are managing the same weight loss challenges that you are, but you'll also benefit from learning tips and advice from others.

About.com Weight Loss on Twitter

The fast pace of Twitter makes it a perfect social media option for dieters on the go.? Twitter provides users with short, quick blasts of information.? Often these are links to websites or simply just helpful tips.? Twitter users can also submit questions to people or organizations that they are following.

It's easy to set up a Twitter account.? Once you've done so, find About.com Weight Loss at @AboutWgtLoss.? Click on the "Follow" icon to begin tweeting about weight loss related issues.

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