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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