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.}

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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

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

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

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

Midlife Weight Gain: Inevitable?

Do you think that you'll gain weight as you age?? Have you already hit middle age and blame the spare tire around your belly on the aging process?? Many people expect to become less fit and heavier as a natural part of the aging process.? Women especially, often anticipate that part of going through menopause is gaining weight.? But does it have to be that way?? Maybe not.

Scientists have studied the relationship between aging, menopause and weight gain.? While studies confirm that weight gain in middle age is common, few of them confirm a direct causal relationship between getting older and getting fatter.? In fact, some suggest that lifestyle factors play a major role.

Regardless of your age, eating a healthy diet and staying active are essential for maintaining your weight and level of fitness.? And if you need to lose weight, don't use age as an excuse to avoid weight loss.? There are certain things in life that are inevitable.? Weight gain doesn't need to be one of them.

• Read more about ways to prevent weight gain during menopause

View the original article here

Exercise for Weight Loss: 7 Steps to Success

One of the best ways to change your body composition is to combine diet and exercise. A good weight-loss workout plan will include cardiovascular activity to burn extra calories with strength training to build and shape the muscles. So how do you get started? These seven steps will help you set up a weight-loss exercise plan that works.

1. Be sure you are healthy enough for exercise. It is generally a good idea to visit your doctor to be sure that you are healthy enough for vigorous exercise. Even if there are physical barriers that prevent you from participating in some popular forms of exercise, your physician may be able to suggest modifications that can be made so that you can begin a workout plan.

   You may also want to connect with other experts at the beginning of your plan. If you have physical limitations or previous injuries, a physical therapist may be able to help. Or a visit with a personal trainer may be worth the investment, as well. A good trainer will assess your level of fitness, help you set goals and design a weight-loss workout routine for you to follow.

2. Don't feel pressured to buy tools or gimmicks. The most common question asked by new exercisers is: what is the best exercise for weight loss? The answer is simple. The best weight-loss exercise is the one that you do. It is not necessary to buy a set of DVDs or an expensive new piece of equipment to lose weight.

   At the beginning of a new exercise plan, focus on building a fitness habit. Once regular exercise is part of your daily schedule you can make adjustments to the type and intensity of your workout. But in the beginning, consistency is the key to success. So choose activities that you enjoy doing.

3. Grab a few friends for company and accountability. One of the best predictors of success in a weight-loss exercise plan is social support. If your friends make exercise more enjoyable, you are more likely to continue the habit. Friends will also help to hold you accountable.

   If your immediate circle of friends is not interested in participating in your new weight-loss workout, then look a little further. Would some co-workers like to join you for an aerobics class after the office? Perhaps you have neighbors that would be willing to put the kids in strollers and walk or run through the neighborhood.

4. Get equipped with exercise clothing. Invest in a good pair of shoes and breathable workout clothing. For your first purchase, you may want to avoid the big box retailers and go to a sport-specific store. Neighborhood walking and running stores are great resources. Often these smaller owner-operated stores have staff that are actively involved in the sport and can make specific recommendations for fit and wear.

   Once you make the initial purchase, make new workout shoes or clothing an incentive for continued success. Set short-term goals and reward yourself with a new outfit that will make you feel more comfortable and confident during future workouts.

5. Write out a plan. It's easy to decide that you want to exercise. Getting it done is the hard part. There will always be another task, job or priority that can get in the way of your workout. To be sure that your workout remains a top priority, get out a calendar and schedule each activity in advance.

   Once you have the plan in writing, post it in a highly visible spot. Let it serve as a constant reminder. Set out workout clothing and pack a gym bag the night before your workout.

6. Vary your workouts. Exercise for weight loss should include aerobic activity, which raises your heart rate, strength training that builds muscle, and flexibility training to increase range of motion in the joints and decrease stress.

   When you schedule your weight-loss workouts, try to vary the activity that you do every day. For example, you may want to jog on Mondays, Wednesdays and Fridays. On Tuesdays, Thursdays, and Saturdays grab the bike and head to a park for some push-ups, lunges, and sit-ups. Stretch and balance in yoga on Sunday.

7. Use active recovery days. Try to do something every day. That's right, no days off! Remember that when you schedule your workouts you will vary the type of activities you assign to each day. If you know you are going to do a longer or harder workout one day, schedule an easy workout, an active recovery, for the day after.

   Active recovery workouts get your blood pumping but are not vigorous. Easy lap swimming, a gentle yoga class, and a long walk with a friend could all be recovery day workouts.

Remember, the most important component of your new weight-loss exercise plan is consistency. Maintain a healthy diet plan and focus on getting the workout completed each day. The healthy habits you build at this stage will keep you on track throughout your entire weight-loss experience.

View the original article here

Get Weight Loss Help From People Just Like You

Got a weight loss question?? Need support?? Got a diet gripe?? It can be hard to get weight loss help from friends and family who are not trying to lose weight.? Especially if your friends have never had to battle the bulge, they may not be the best people to counsel you if you have questions, concerns or just need to vent.? It's easier to get weight loss help from people just like you.

About.com Weight Loss on Facebook

Be sure to like the Facebook page for About.com Weight Loss.? We need your input!? Even if you're not ready to ask a question or post a comment, you may find the conversations helpful.

Recent topics have included:

• Finding the best calorie tracking tools
• What to do when people make negative comments about your weight
• Alternatives to diet soda
• Tips from dieters about motivation

Now that most people use facebook on their smart phones, it's easy to get weight loss advice on the go.? So join the discussion and get hooked up.

• Go to About.com Weight Loss on Facebook

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Weight Gain Gossip: Harmful or Helpful?

Celebrity chef Jamie Oliver lashed out at a reporter in Australia this week when the woman made a comment about his recent weight gain.? Oliver, an outspoken advocate of healthy eating, leaned into a microphone and called the woman a "bitch."? Now other celebs are taking Oliver to task and saying that he needs to practice what he preaches if he is going to be critical of other people's eating habits.? Oliver's program The Food Revelation is about preventing obesity in children by limiting the amount of processed food they eat.

Celebrity Weight Gain in the News

The Jamie Oliver debacle comes on the heels of Paula Deen's recent disclosure that she has type 2 diabetes.? Both chefs have defended themselves, in part, by saying that eating rich food is part of their job, but can, and should, be done in moderation.? Oliver goes on to say that he exercises regularly but acknowledges that there is room for improvement.

But when celebrities gain weight, the larger question becomes: is it anyone's business?? If a reporter had questioned Oliver privately about his weight it wouldn't have made the news.? It is the fact that she shouted the question in a public press conference that calls her motives into question.? Anyone who has ever seen a magazine stand full of tabloids knows that a celebrity weight gain story is gossip gold.

Weight Gain Gossip Among Friends

Even in our smaller social circles, it is not uncommon to hear gossipy remarks about weight gain in others. Whether it is a judgmental comment about what a person should or shouldn't be eating, or a passing comment about their size, the remarks can be damaging.

Friends and family play a significant role in our ability to lose weight.? If you hear someone make a comment about your weight or about someone else's weight, you could choose to make a positive reply.? Or if you become concerned about a loved one's health, you could invite them to join you for a healthy activity or for a healthy cooking session.? But are those invitations helpful or harmful?

How have you handled comments about your weight or about weight gain in your friends and family?? Is it better to ignore it altogether or to be more direct, as Jamie Oliver was?

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Keeping the weight off for good

Losing weight is difficult enough. But dieters are also faced with the fact that odds are stacked against them for long-term success. Researchers estimate that only about 20 percent of dieters keep their weight off for good.

To increase your chances of success, plan for a transitional phase after you reach your goal weight. During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight gain.

This transitional phase is also a good time to identify the eating habits and exercise patterns that you learned while dieting so that you can maintain for the long term. For example, researchers have found that dieters who keep the weight off for good are those who continue to maintain a low-fat diet with plenty of fruits and vegetables.

The 10 habits below will help you to move from the dieting phase, through the transitional phase and finally into the maintenance phase, where your weight remains stable. To improve your chances of permanent weight-loss success, try to incorporate these 10 habits into your lifestyle as you move through all phases of the dieting journey.

1. Moderate weight loss works best. Physicians recommend that dieters lose no more than one to two pounds per week. This conservative approach helps patients avoid health risks associated with drastic weight loss. It also allows the dieter to learn new eating habits that will protect their weight loss in the long run. Portion control, healthy snacking, regular exercise and reading nutritional labels are key skills that you'll master if you choose the slower approach to weight loss.
   
2. Make a slow transition out of the dieting stage. Once you reach your goal weight, the worst thing you can do is to resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place. It is reasonable to gradually increase caloric intake, but experts generally suggest adding only 200 calories per week until your weight stabilizes.
   
3. Keep regular appointments with your healthcare team. Your healthcare provider or registered dietician will be able to measure your body fat percentage or evaluate your BMI to make sure that your numbers stay healthy. They will also be able to address health issues that arise when your body shape changes.
   
4. Stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. They are in the best position to respect the magnitude of your accomplishment and give you a gentle reminder if you lose track of your success. Communicate with them and give them permission to offer respectful guidance if needed.
   
5. Continue to challenge yourself with new goals. Now that you've mastered one of the toughest challenges you'll ever face, stay on your toes by setting a new goal. It doesn't have to be related to weight loss. Achieving both short-term and long-term goals will help you keep your confidence level high.
   
6. Stay educated. Take healthy-cooking classes, go to health seminars and participate in fitness fairs. Surround yourself with reminders of what living a healthy life really means. You may also want to stay involved online. Calorie Camp at CalorieCount.com has a feature that allows you to set goals, earn rewards and share your experiences with an online community.
   
7. Become a mentor. One of the best ways to stay educated is to teach your weight-loss skills to a newbie. By becoming a mentor , you'll be required to stay on top of new research and trends.
   
8. Exercise. Research into permanent weight loss reveals that exercise is one of the best predictors of long-term success. Thirty to 60 minutes of moderate exercise every day will keep both your body and mind healthy.
   
9. Eat breakfast. Studies have also found that people who eat breakfast are more successful at keeping the pounds at bay. Make sure that your breakfast includes whole grains and a lean source of protein.
   
10. Weigh yourself. Keep a scale in your bathroom and use it once a week. Studies show that checking your weight on a regular basis is a practice shared by people who successfully keep their weight off.

_Sources:

_{James W Anderson, Elizabeth C Konz, Robert C Frederich and Constance L Wood. "Long-term weight-loss maintenance: a meta-analysis of US studies." American Journal of Clinical Nutrition Vol. 74, No. 5, 579-584, November 2001.}

_{James W. Anderson, MD, Satit Vichitbandra, MD, Wei Qian, MS and Richard J. Kryscio, PhD . "Long-Term Weight Maintenance after an Intensive Weight-Loss Program." Journal of the American College of Nutrition December 1999 vol. 18 no. 6 620-627 .}

_{Wing RR, Phelan S. "Long-term weight loss maintenance." American Journal of Clinical Nutrition 2005 Jul;82(1 Suppl):222S-225S.}

_{Weight Management. Nutrition.Gov Accessed: November 29, 2011. http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=3&tax_subject=390&topic_id=1741&level3_id=6295&level4_id=0&level5_id=0&placement_default=0}

_{Physical Activity and Weight Control. Weight Control Information Network, U.S. Department of Health and Human Services. Accessed: November 25, 2011. http://win.niddk.nih.gov/publications/physical.htm}

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3 Healthy Things That May Cause Weight Gain

You make healthy food choices and craft a well-designed workout plan, but you still gain weight.? Have you ever wondered why?? Your efforts to eat well and exercise might be the very things that are causing weight gain.

3 Healthy Things That May Cause Weight Gain

• Organic foods. Organic foods aren't necessarily lower in calories than conventional foods, but some people think they are.? Researchers at the University of Michigan found this to be the case, even when study participants could easily read the nutritional facts label that showed identical calorie counts for an organic and conventional food.
  In a related study, the researchers also found that dieters used the fact that they had eaten an organic treat (rather than a conventional treat) as justification for skipping exercise sessions.? Quick fix? Read nutrition facts labels, not product labels.
• Thinking about exercise. In a research study published in Appetite magazine, researchers found that people serve themselves more snacks when they are thinking about exercise.? And calorie consumption increased even more when the exercise they were thinking about was perceived to be hard work rather than fun. Quick fix? Don't think about exercise, just do it.
• Health Food. Researchers at the University of Toronto studied food perception and snack habits. They found that snackers ate 35% more food when they believed that the food was healthy.? This led them to wonder if beliefs about the healthiness of foods may have a significant impact on food intake and weight gain in the general public.? Quick fix? Eat healthy food, but eat in moderation.

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Biggest Loser Style Weight Loss Works, Says New Study

Fans of NBC's The Biggest Loser may want to take notes if they are planning to start a weight loss program.? According to a new study, the reality show's team-based approach may have real world results.? Researchers at Brown University set up a 12-week Biggest Loser style weight loss challenge in Rhode Island to see if dieters were affected by social influence and team mentality.? Their results indicate that the team-based approach to weight loss is effective.

Weight Loss May Be Contagious

Study results indicate that weight loss seemed to be contagious.? Significant weight loss, defined as losing 5% of total body weight, tended to cluster within groups.? Put simply, if a participant's teammates lost a significant amount of weight, then they were likely to lose a significant amount of weight as well.

How to Get Weight Loss Help from Friends

If you have plenty of friends who are trying to lose weight, you may be able to set up a Biggest Loser style weight loss challenge of your own.? But what if you are a solo dieter?? There are many ways in which your friends, coworkers and family members may affect your ability to lose weight.? Learn how to use your social connections to make your weight loss program successful.

• How to Get Social Support from Family and Friends
• Get Past Weight Loss Barriers in Your Social Environment
• Your Dinner Date May Affect Your Diet
• People-Pleasers Overeat in Social Situations

Remember to reach out to friends and family if you need weight loss support.? And use online resources as well!? The Weight Loss Forum at About.com is a great place to set up a weight loss journal.? And remember to connect with About.com Weight Loss on Facebook and Twitter to ask questions, submit comments about hot topics or get weight loss tips and diet recipes.

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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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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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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 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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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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Weight Loss Surgery May Benefit Patients with Diabetes

Weight loss surgery may help reduce blood sugar levels in patients with type II diabetes.? A recent study examined the effects of three different types of weight loss surgery on blood sugar levels in diabetes patients. Those who chose the gastric bypass procedure were most likely to achieve remission from their diabetes diagnosis.

Different Kinds of Weight Loss Surgery

Research published in the January issue of the British Journal of Surgery examined patients who had undergone three different types of weight loss surgery.

• Gastric Bypass. Sometimes called Roux-en-Y or RYGB, gastric bypass surgery restricts food intake and changes the way it is absorbed by creating a new route for digestion.
• Sleeve Gastrectomy. A vertical pouch is created during this procedure that limits food intake and consumption.
• Gastric Banding. This is often called "lap band" surgery.? In this procedure an adjustable band is placed around the stomach to slow and restrict the intake of food.

According to study results, patients who underwent gastric bypass were most likely to achieve remission from type II diabetes.? One year after surgery, 41% of the bypass patients reached remission, compared to 26% of patients who underwent sleeve gastrectomy, and 7% of the gastric sleeve patients.

Things to Consider Before Having Weight Loss Surgery

If you are considering weight loss surgery, do some homework before heading to the surgeon's office.? A good candidate for surgery is someone who has already tried traditional methods of weight loss and has not had any success.? Speak to your physician about the significant changes you'll have to make before and after surgery to be sure that your procedure is a success.

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Weight loss pills and supplements

The use of weight-loss supplements is tempting. Who wouldn't want a little help to make the struggle easier? But there are hundreds of diet pills and supplements on the market. It can be confusing to sort through the claims and find a weight-loss supplement that is safe and effective.

Prescription vs. Over-the-Counter Diet Supplements

There are two categories of weight-loss supplements: prescription medications and non-prescription or over-the-counter (OTC) supplements. As a general rule, the use of OTC weight-loss pills is discouraged. In a study in the Journal of the American Dietetic Association researchers made a clear statement about their use. "Dietary supplements are not recommended as part of a weight-loss program due to concerns about efficacy and safety."

The American Dietetic Association (ADA) also addresses the use of prescription weight-loss pills. In a policy statement, they acknowledge that weight-loss medications may help dieters lose a modest amount of weight initially, but the long-term safety and effectiveness of these types of medications have not been established.

The best resource for information regarding the use of any supplement is your healthcare provider. Ask your doctor about current research into the products that have aroused your interest. Your doctor will also be able to discuss how taking a supplement might interact with your other medications and will also be able to provide the best advice regarding the safety of new products.

Prescription Weight-Loss Supplements

• Phentermine. Phentermine is marketed under a long list of names, including Suprenza, Adipex-P, Kraftobese and Teramine. It is prescribed only for short periods and works by decreasing a dieter's appetite. According to the ADA, it is the most widely prescribed weight-loss supplement in the United States. However, the drug can be habit forming; side effects can include insomnia, constipation and dry mouth.
• Xenical (orlistat). This prescription medication has been approved by the U.S. Food and Drug Administration (FDA) since 1999. Xenical is a lipase inhibitor, which means it works by blocking the absorption of fat. While that might seem to be the perfect weight-loss solution, there can be significant side effects, and the drug is meant to be combined with a low-fat, low-calorie diet.
• Meridia (sibutramine). This appetite suppressant product was removed from the market in the United States in 2010. The FDA initially approved the product, but the manufacturer stopped producing it after clinical studies showed that users had an increased risk of heart attack and stroke. The National Institutes of Health (NIH) recommends that anyone still using Meridia contact their physician to discuss alternative treatments.

• OTC Weight-Loss Supplements

• Alli (orlistat). This product has gained attention because it is a lower dose version of the drug orlistat, which is found in prescription Xenical. Alli is the OTC weight-loss product approved by the FDA. It works by blocking the body's absorption of fat. However, Alli is not a cure-all for obesity. For Alli to work properly, dieters still need to limit fat intake and make lifestyle changes. If you try to take the pill without making changes, side effects can be uncomfortable or even intolerable. Eating just one high fat meal may result in an inability to control bowel movements; loose or liquid stool; or oily discharge.
• Ephedra, ephedra-free products and bitter orange. When ephedra was banned from the market in 2004, a number of similar stimulants took its place. Most advertise they are ephedra-free and safe for dieters. They often contain bitter orange (citrus aurantium), synephrine or octopamine. Two of the most popular products, Xenadrine EFX and Advantra Z, were tested by researchers and still found to have unsafe effects on heart rate and blood pressure.
• Chromium. Sometimes marketed as chromium picolinate, products that contain this substance often claim to help you burn extra calories and decrease your appetite. However, the NIH found that chromium has no significant benefits for weight loss. Chromium is generally considered to be safe, but it is likely to drain your wallet without any significant benefit to your waistline.
• Green tea. Green tea can be consumed as a beverage or in pill form. It is often used to aid in weight loss or for improving mental alertness or lowering blood pressure. While green tea is safe when consumed in moderation, there is little evidence to support its use as a weight-loss supplement.
• Hoodia. This herb is sold as a hunger suppressant for dieters. Hoodia is extracted from a flowering plant and can be consumed in tablet, pill or powder form. There is no scientific evidence to support the claims that hoodia is an effective appetite suppressant, and its safety has not been verified.

• _Sources:

  _{Chromium. Office of Dietary Supplements, National Institutes of Health. Accessed: November 28, 2011. http://ods.od.nih.gov/factsheets/chromium}

  _{Heidi Michels Blanck PhD, Mary K. Serdula MD, Cathleen Gillespie MS, Deborah A. Galuska PhD, Patricia A. Sharpe PhD, MPH, Joan M. Conway PhD, RD, Laura Kettel Khan PhD, Barbara E. Ainsworth PhD. "Use of Nonprescription Dietary Supplements for Weight Loss Is Common among Americans." Journal of the American Dietetic Association March 2007, Pages 441-447 .}

  _{EatRight.org Weight Management. American Dietetic Association. Accessed: December 15, 2011. http://www.eatright.org/About/Content.aspx?id=8382}

  _{Sharpe PA, Granner ML, Conway JM, Ainsworth BE, Dobre M. "Availability of weight-loss supplements: Results of an audit of retail outlets in a southeastern city." Journal of the American Dietetic Association. 2006 Dec;106(12):2045-51.}

  _{Haller CA, Benowitz NL, Jacob P 3rd. "Hemodynamic effects of ephedra-free weight-loss supplements in humans." The American Journal of Medicine 2005 Sep;118(9):998-1003.}

  _{Weight Control Information Network. "Choosing a Safe and Successful Weight Loss Program". U.S. Department of Health and Human Services, National Institutes of Health. Accessed: November 28, 2011. http://win.niddk.nih.gov/publications/choosing.htm}

  _{"Weighing the Evidence in Diet Ads". Federal Trade Commission. Accessed: November 28, 2011. Government PDF}

  _{"Dietary Supplements For Weight Loss. Limited Federal Oversight Has Focused More on Marketing than on Safety." Janet Heinrich?Director, Health Care-Public Health Issues. Accessed: November 25, 2011. Government PDF}

  _{Amelia Hollywood and Jane Ogden. " Taking Orlistat: Predicting Weight Loss over 6 Months." Journal of Obesity October 2010 .}

  _{Green Tea. National Institutes of Health, National Center for Complimentary and Alternative Medicine.. Accessed: November 28, 2011. http://nccam.nih.gov/health/greentea/index.htm}

  _{Hoodia. National Institutes of Health, National Center for Complimentary and Alternative Medicine. Accessed: November 25, 2011. http://nccam.nih.gov/health/hoodia/}

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