Myths And Misconceptions About Your Weight Part 2

Eating “carbs” such as pasta or bread will make you gain weight. Carbohydrates aka “carbs” are an essential part of the diet because they are what give the body the energy and fiber it needs. Besides, declaring an entire food group “off limits” just makes you crave it more, increasing the possibility of binging in a moment of weakness. Carbs help you to feel more “full”, which tells you to stop eating and taking in calories. In that sense, carbs can actually help you lose weight, not gain.

Diet sodas are healthier and less fattening than “regular” sodas. Not necessarily. Diet sodas cut down on calories in that they don't have sugar, but some artificial sweeteners can cause other problems. I have a friend who gets massive migraines any time she eats or drinks something with aspartame, the sweetener most commonly found in diet sodas. This isn't unusual and is hardly more healthy than taking in sugar! Diet sodas also do not satisfy cravings for sugar and thus increase the possibility of eating sweets to make up the difference.

Low fat=low calorie. Similar to the above, this isn't always true. While there are definitely low-fat foods that have fewer calories than the full-fat versions, sometimes the foods are processed in such a way that can negate any benefits gained from removing the fat. For instance, sometimes starches or sugars are added to improve the flavor and make a low-fat food more appealing. This can add extra calories, sometimes making the “healthier” version more caloric than the original.

Also, a big misconception many people have about low-fat or low-calorie foods is that they can eat more of them and not worry about gaining weight. That's not necessarily true. Snackwell's cookies might have fewer calories than the same-sized box of Keebler, but that doesn't mean you can eat the whole box and not take in too many calories.

People who exercise can eat whatever they want because they'll burn off the calories. That really would be nice, wouldn't it? Unfortunately, this isn't true for a few reasons. First of all, not everyone burns calories at the same rate. Just because you're in a Zumba class with someone doesn't mean you'll burn off the same amount of calories she will. It's not that simple; she may have a completely different metabolism, weight and body composition than you. Also, we don't always burn off as many calories as we think. If a 130-lb woman wanted to burn off 400 calories, she'd have to walk at a moderate pace for roughly 2 hours or spend an hour on the exercise bike. That's more than a lot of us are willing or able to do. However athletic we are, we still need to pay attention to calories.

The good news is that we burn a lot more calories than we think. Here's a page that gives the calories used for daily activities. http://www.nutristrategy.com/activitylist4.htm

These are just a few of the more common myths I've heard. What about you?

Myths And Misconceptions About Your Weight, Part 1

The obesity epidemic in the United States and other parts of the world have a lot of us scrambling to find information about how we can make sure to keep a healthy weight. Every week there seems to be a story about a new “superfood” or warning about how awful X type of food is for us.. We hear all sorts of things about our weight, but how much of what we hear is true? How much is false, or a lot more complicated than we think? In this post, I will attempt to separate the facts from the truth when it comes to the effects our behavior has on our weight.

People who are overweight are unhealthy. While there are a lot of medical conditions that are caused or exacerbated by weight gain, having extra pounds doesn't necessarily mean a person is unhealthy. A person's body composition is often overlooked in discussions about obesity, but it actually makes a huge difference in the effect of extra weight. Muscle weighs the same or more than fat, but it takes up less space on the body. This is why you might hear about professional athletes or body builders falling into the “obese” category on the Body Mass Index (a scale often used to determine a person's healthy weight) while “couch potatoes” don't. Basketball player LeBron James, for instance, has a BMI of 27, which would technically put him in the 'obese' category. However, the man is 6'8” tall and solid as a rock! In contrast, the sedentary person mentioned above would be at an increased risk for diabetes and cholesterol problems, particularly if the fat is around the midsection. The BMI scale can be helpful for doctors, but a person's activity and eating habits are a lot more important than the number on the scale.

If you eat less, you'll lose weight. While calorie and portion control are very important, eating less will not necessarily make you lose weight. It's not quite that simple. If the body doesn't get enough calories over a long period of time, it goes into “famine mode”; meaning, it holds onto what little food it does get and won't let go. This is why burning off more than you eat and exactly what you eat is a lot more important than calories in the long run.

Eating at night causes you to gain weight more than eating during the day. While it's true that calories consumed during the day are more likely to be burned off right away than calories consumed at night, eating at night isn't necessarily going to make you gain weight. Calories are calories.

Going vegetarian or vegan will make you lose weight. Not necessarily. Vegans and vegetarians do often consume fewer calories than their meat-eating counterparts because of the fats often found in meat. However, a lot depends on whether or not you eat processed foods such as “vegan” cookies or potato chips because these may still have some of the fats present in the “regular” versions. Also, it's important that a person balance their diet because it's very easy for someone to go without protein and other essential nutrients if they aren't careful about exactly what they're taking in. Protein is very important to the metabolism, which is what controls the rate at which calories are burned. A low metabolism can cause weight gain.

3 Common Misconceptions About Dieting

Myth: To lose weight, you shouldn't eat very much.

Truth: This is true in a sense; portion control is a huge part of any weight loss program. However, it doesn't work to reduce calories simply by not eating. When you don't eat, your body can go into 'starvation mode', which means it holds on tightly to every little bit you eat because it 'thinks' that that is the only way it will get the nutrition it needs. As you can imagine, this makes it difficult to lose weight. If you want to lose weight, you have to eat!

Also, extreme dieting/food avoidance can cause health problems such as hair and tooth loss, an irregular heartbeat and other things that are far more harmful than being overweight! In addition, your body needs a certain amount of fats and carbs-things previously taught to be anathema to dieters-to function. There is a such thing as a 'good' fat or 'good' carbohydrate. An effective and healthy plan should never require you to excise an entire food group from your diet. Your doctor will tell you what you should eat and how much.

Myth: X diet plan worked for Y celebrity, so it should work for me too.

Truth: Fad diets are often the worst things you can do if you want to lose weight in a healthy way. What the tabloids don't tell you is that X celebrity probably has a personal trainer, dieticians, nannies to care for their kids and all sorts of other things that us 'regular people' can't afford! If you've ever priced exercise machines, you've seen that the ones that work the best can be very expensive! Even the simpler things like a standard exercise bike or cross-country skier (like the Gazelle) can still run afoul of your budget. For instance, the Gazelle sitting right behind me cost $100 from Target, bought with a gift card I got as a wedding present. Imagine how much a machine that has, well, machines would run.

Each person is an individual; what is healthy for one person might not be for another. if it's a generally 'approved' diet put out by a doctor (Atkins, South Beach, etc), you should still consult your own doctor before beginning a diet and exercise plan.

Myth: Slim-Fast/diet pills/'flushes' are a good way to lose weight.

Truth: Nope. It might get rid of the weight but, if you go back to your old habits when the weight comes off, you'll just gain it back again. Long-term weight loss requires an adjust in lifestyle such as healthier cooking, portion control and general mindfulness.

Even if a pill does work, it's not a 'magic bullet'. Alli, currently the only FDA-approved over-the-counter weight loss pill, keeps some of the fat you eat from being absorbed. While it helps you to lose up to 50% more weight than dieting alone, note that last phrase. You still have to monitor your overall fat and calorie intake, as well as exercising and any other activities your doctor has prescribed for you to lose weight. You still have to do your part.

For more information, visit http://weightloss.about.com/od/DietMistakes/Avoid-Diet-Mistakes.htm. As always, check with your doctor to make sure a diet plan is right for you.

Is Weight Loss Surgery An Option? Part I

Most of us who have tried to lose weight using a diet and exercise know how frustrating it can be. You might have to give up some of your favorite foods, avoid sweets, forego sugary drinks and sodas (my personal vice), exercise...the list goes on. Personally I enjoy exercise, but it can be hard for many of us to make time in our busy lives to take a walk or go to the gym. Those of us who have family members who don't care one way or another about their weight have it particularly hard because the others insist on having the other stuff around the house, making it much easier for us to 'cheat'. My husband has the aversion to vegetables that most other men I know have and, since he's the one who pays the grocery bills, we have to consider cost over nutritional value when it comes to buying (most) food items. These things mainly apply to the 'overweight' or 'lesser-obese' of us-those with a Body Mass Index of 25-30 (overweight) or 30-39 (obese).

Unfortunately, things are a bit more challenging for our friends with a BMI of over 40. Some people find it so challenging, in fact, that they've considered weight-loss surgery. This is a major decision, but some see it as their only option. If this is something you've thought about, I'd like to give you a bit of information.

As always, check with your doctor before going on any weight-loss program. I'm not qualified to give medical advice, just information.

First, let me describe the different kinds of surgeries. Gastric bypass-the one most of us think of when we hear the words 'weight-loss surgery'-consists of reducing your stomach from its normal 'football' size to about the size of an egg and attaching it to the lower part of the small intestine, allowing the food to spend less time in your body and absorb fewer calories. There are a few other types of 'reducing surgeries', but gastric bypass is the most common. Once the stomach heals, the patient is then put on a strict diet that runs in stages:

Stage 1-Liquid diet. This usually consists of things like milk, broth, 'cream' soups.

Stage 2-Pureed foods. Basically, it's solid foods such as fruits and vegetables strained and mixed with a liquid until it resembles baby food. In addition to this, you will be able to have yogurt, cottage cheese and other soft foods as recommended by your doctor.

Stage 3-Soft solids. This includes soft fruits or cooked vegetables, as well as ground or finely-cut meats. Basically, if you can smash your food with a fork, it fits.

Stage 4-Solids. You can now have 'regular' foods as long as you can tolerate them. Avoid things with a 'stringy' or 'fibrous' (celery, corn, broccoli, cauliflower etc) or a 'crunchy' (granola, cereal, popcorn, dried fruits, nuts etc) texture, as well as breads. This isn't to say that you can never have these foods again so much as that it's possible that they may irritate your still-healing stomach.

After Stage 4, you should be able to have a more 'normal' diet. Each stage lasts about four weeks, the exact duration depending on your individual tolerance and doctor's instructions.

As for drinks, avoid carbonated drinks. In other words, leave the Dr. Pepper at the store. :( Hard, I know. But the good news is that you may eventually be able to drink diet or sugar-free sodas, giving you relief from your Coke- or Pepsi-withdrawal. :) That's good news, right? :) 

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Is Weight Loss Surgery An Option? Part II

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The usual candidates for weigh-loss surgery are very obese people with weight-related health problems (Type 2 diabetes, high blood pressure, severe sleep apnea, etc) who have tried every other weight-loss option but have been unsuccessful. Furthermore, a person has to be psychologically fit and not have certain other medical conditions. Of course, it's up to the individual doctor to decide if it's right for you.

Another, much less-invasive form of weight-loss surgery is the 'Lap Band'-an adjustable band that squeezes the stomach in such a way that the upper part of the stomach is physically unable to accommodate much more than a cup or so of food before passing it on to the lower part. The stomach is still fully intact-it's just that it takes a lot longer for food to go through your body, forcing you to eat less and keeping you feel 'full' longer. The weight loss might not be as high as with the bypass, but it's much easier to recover from and causes a lot fewer complications. Best of all, it's reversible-just remove the band!

Pros and Cons

Obviously, the pro of weight-loss surgery is the weight loss! Not only can it make someone feel better about themselves, it can get rid of the asthma, heightened risk of some cancers, diabetes, blood pressure, pressure on joints and heart-related problems that come along with being obese.

Some of the possible cons are:

-It's not a 'magic bullet'. While gastric bypass and other weight-loss surgeries do cause significant weight loss, you have to do your part. I worked in a weight-loss clinic for several months when I first moved to Georgia. There was a patient once who came in after having had gastric bypass done because she had gained a lot of the weight back. This was mostly because, as her stomach stretched to accommodate more food, she went right back to her old eating habits. She was an 'emotional eater', meaning she ate to make herself feel better when she was down. If she wanted to keep the weight off, it would help to address the sources of the emotional distress over everything else. Like any other weight loss method, you have to be willing and able to commit to permanent lifestyle changes for the weight loss to 'stick'. 

-Insurance may not cover the surgery, or cover only part of it.

-There is an increased risk of gallstones. In fact, this happens with over one-third of gastric surgery patients.

-Many patients will have excess skin hanging off after the weight loss, requiring surgical removal.

-Scar tissue can develop along the stomach incisions, liver and other nearby organs. This can be very painful.

-It's possible for a person to suffer malnutrition and vitamin deficiencies, but these can usually be helped with multivitamins.

For more information, visit http://www.webmd.com/diet/weight-loss-surgery-pro-con-08/surgery_tips. Again, check with your doctor to see if weight-loss surgery of any kind is right for you.

Fat-Dissolving?

Is it possible to dissolve fat without diet or exercise? If so, it would be every bride's dream come true. For instance, take my wedding dress. I started out 'skinny', but I gained so much weight from one of my medications that I nearly got too fat to fit in it. :( That would have been really sad, especially since I got such a sweet deal on it; my entire ensemble, dress, alterations, underwear and all cost less than $500! If you've looked through bridal magazines and heard about people spending more on their weddings than it would take to feed a small country, you know that that's *very* reasonable.

But I digress. Is it possible to dissolve fat? Can a cream, injection or treatment *really* get rid of cellulite? Even if it can, is it safe? Is it more trouble than it's worth? The last question is one only you can answer, but hopefully I can help you to make the right decision.

There are a lot of pills out there that claim to aid in the loss of fat. Lipozene and acai berry supplements are some of the more common ones. The problem with a lot of these products is that they have not been fully evaluated by the Food and Drug Administration. As a result, there's really no guarantee of any of the results the ads promise. What's more, the compounds and procedures may even be dangerous, especially for those with certain medical conditions. Contrary to popular opinion, 'natural' or 'herbal' does not necessarily equal 'safe'. I'm not sure about the acai berry supplements, but I can tell you that the Lipozene commercials will flat-out say that you don't have to change your daily life. In the fine print on the bottom of the screen you will see, 'Diet and exercise recommended', but the idea of an 'easy way out' is usually much more distracting.

As for injections or treatments, check out this video.

http://www.care2.com/greenliving/spa-donts-fat-dissolving-treatments.html

Here are a few articles that describe the type of treatments mentioned above.

http://www.npr.org/templates/story/story.php?storyId=11487499

http://www.yourplasticsurgeryguide.com/liposuction/lipo-dissolve.htm

As the video mentions, any lipo-dissolving injections need to be given by a qualified plastic surgeon, not someone in a spa who may have had no training at all. This way, even if a procedure hasn't been vetted by the FDA, you have a medical professional who can help you decide if it's a good idea. There is always going to be a risk when dealing with surgical (or surgical-esque) procedures. If you decide to go for any of these, make sure your doctor goes over these risks with you.

Hopefully I've given you a few things to think about when it comes to fat-reducing or fat-dissolving treatments. As always, check with your doctor before making a decision.

How To Spot A 'Bad' Diet Plan

As anyone who has read a magazine or watched television in the past few years knows that obesity is a big problem here in the US. Even if you aren't overweight, though, a lot of us find ourselves wanting to shed a few pounds to fit into that little black dress we wore a year ago. It's very tempting to try those weight-loss pills you see on TV, but the truth is that it's not that simple. Not only do those pills and fad diets not work, some can be harmful to your health. So that you won't have to learn this the hard way, here are a few signs of an unhealthy diet.

-A diet should never rule out entire food groups. There's a reason meats and carbohydrates are on the food pyramids we learned about in school-they include nutrients our bodies need to function properly. Instead of banning these things outright, a healthy diet will teach you how to incorporate them into everyday living. Speaking of which-

-A diet shouldn't be a 180° turnaround from what you're doing now. While you will definitely have to make some changes to your lifestyle, something that is too different will be very hard to stick to. It's better to make small but ongoing changes such as getting sauces on the side or cooking with butter-flavored sprays.

-A diet should not focus on a particular product. I'm sure you've been bombarded by ads for 'dietary supplements' that will make you lose 30 pounds in five weeks by popping a pill twice a day. When it comes to healthy weight loss, however, there's no such thing as a 'magic bullet'. If you look at the fine print on the back of the bottle or bottom of the TV screen, you'll see that the claims the ads make have not been evaluated by the FDA. In other words, they've been put on the market without having been checked for safety and efficacy. Contrary to popular belief, the terms 'herbal' or 'natural' do not necessarily mean 'safe'.

-On the 'magic bullet' tip, products or fad diets that promise extreme amounts of weight loss in a short amount of time should be avoided. Yes, we all want to lose weight quickly, but it's not healthy to lose more than 1-2 pounds a week.

-If your diet can't be adjusted to 'real life', it's going to be very difficult to stick to. Pre-packaged meals might be good for learning portion control, but you need to be able to eat with the rest of the world.

Overall, your diet needs to include a lifestyle change. Even if you lose the weight quickly with products like Slimfast or Dexatrim, you still need to learn healthier ways of cooking and eating if you want to keep the weight off. Without a change in the way you think about food, you may find yourself back where you started. This might not be easy, but it is worth the effort.

Which Plan Is The Fastest Weight Loss Diet?

Trying to stay fit and trim these days is not exactly an easy challenge with all the junk foods and fast food drive through places at your disposal everywhere you turn, but it is possible with a little will power. To find the fastest weight loss diet, you must take into consideration how quick your timeline is to drop the weight. If you only have a week, then you will need determination and a fast resolution, if you have a few weeks then you can find a diet plan that has meals and snack choices already set up for you to follow for those weeks.

For the fastest weight loss diet to try if you do happen to be pressed for time to drop those pounds is one that consists of fasting. Doesn’t exactly sound very appealing does it? Well, it certainly isn’t a week of fabulous gourmet meals at your favorite five star restaurants, but it does work and it works incredibly quickly. The good news is, there are a few fasting options you can embark on as many weight loss companies, personal trainers and nutritionists have developed different variances of fasting plans with the recipes all free to view on the internet.

A very popular one currently is the lemonade fast. This was originally used for patients preparing for surgery to flush out their systems and also for those with extreme damage to their organs such as the liver and kidneys. You can find the exact recipe online and it basically is a drink that you make at home with maple syrup, filtered water, cayenne pepper and tons of lemons. You simply mix it all up in a large container and drink a few glasses of it per day for a week to ten days, depending on the time you have to lose weight. You are allowed to drink water on this plan and even black coffee if you need to.

Another great (and rather tasty option) is the cookie diet. This one has many fans because you essentially get to eat cookies all day and shed pounds which are much more appealing than some other diets. You buy the cookies on the web and consume four to six of them per day and you are allowed certain drinks throughout the day as well. The cookies have earned a reputation as being very filling and many people end up buying more of them after they’ve reached their goal weight just because they’re good for your body and they taste great.

Fasting is not a easy task, you can experience headaches and dizziness from the extreme shift in caloric intake your body is going through, but if you drink plenty of water and follow the plans accordingly you can be very successful with fasting and some people lose over ten pounds in just a few days. The best part of using these plans as your fastest weight loss diet plan is that it cleans out your organs that you need to stay healthy for years to come to live a long life.

Why Taking Diet Pills Can Be Hazardous To Your Health

It seems as if you are either always on the fit side your entire life or you are on the weight loss rollercoaster permanently, that is unless you take diet pills to help give you what genetics did not. Certainly over the past few decades, the pharmaceutical companies have done their part in manufacturing drugs or patches to curb one’s appetite, but do they truly do what they claim they can and are they safe?

For example, one drug company created a weight loss phenomenon pill under the name of Phentermine or better known on the street as “Phen-Fen” and it has been banned for distribution in the United States. The reason Phentermine was previously being pulled from distribution by request of the FDA in the nineties was due to the FDA reporting dieters consuming the wonder drug and shortly after being treated for heart valve diseases. Is this going to be the case for every person taking Phentermine? Absolutely not, millions of people have had success with the Phentermine 37.5 which is exactly what led to it’s rise in popularity in the 1990’s. Anytime a drug has been made to help an individual shed pounds quickly, it typically contains an element or elements that will raise the heartbeat and the metabolism which can be unsafe for patients taking the pill that have a predisposed medical condition. Any diet pill can be hazardous to your health when you consume it without a physician’s consent. It especially becomes disturbing when the dieter consumes too much of the diet pills and then the adverse effects sink in with increased heart rates, difficulty sleeping and feeling weak or tired throughout the day.

While the internet continues to provide endless methods of small off shore companies selling and promoting the sale of these pills and other medications that are potentially dangerous, consider the following conditions to be unsafe when combined with weight loss medications:

Pregnancy

Breastfeeding

Glaucoma

Heart disease of any kind

High cholesterol

Thyroid issues

Increased blood pressure

Spinal injuries or ailments of any sort

These diet pills were all originally created to aide in weight loss for those with a substantial amount of weight to lose, not for the ones with five pounds to lose. When an average size person consumes them, they are instantly at risk because the drugs are too strong for them being so close to the normal weight standards. Children should never be given any diet medications of any sort regardless of how overweight they may be. A pediatrician can provide safe alternatives for weight loss for little ones, even for teenagers who are more at risk for using diet pills to keep up with peer pressure. Always read the labels and make an effort to consult with a medical professional prior to taking any diet pills, even the over-the-counter ones to ensure your own safety.

Is What You Drink Ruining Your Nutrition?

Have you found yourself stuck in a weight loss plateau with very little options? Getting frustrated with the work you have put into your weight loss goals thus far with little or no results? It happens to everyone, usually at the very start of any weight loss plan you lose a few pounds, feel fantastic about what you have already achieved and then it hits you. You are stuck with the weight you are at and having trouble getting that scale to go down any further. One simple way to begin to break that cycle is to look at what you are drinking.

Believe it or not what you are drinking on a daily basis can be one of the culprits freezing your scale. Many do not realize the huge amount of calories they are allotting themselves each day through beverages. Does this mean you must drink water everyday for the rest of your life to stay fit and trim? Absolutely not, it simply equates to monitoring it much closer.

For example, many people have a drink schedule that looks something like this: they awake to a fresh cup of coffee, they then continue to another when they arrive at work or perhaps even get one of those frothy coffee drinks at a nearby shop. Next, they have a soda with their lunch, with maybe even another to follow suit during the rest of their workday. When they arrive home at dinner time, they have yet another soda or iced tea with their meal. Certainly they will become hungry once more before they settle in for bed for the evening and this could be another soda, glass of wine or maybe even a beer. Once you begin to look at all of those from a distance and add up those calories, the results can be shocking.

One soda for instance is over 100 calories, some are even over the 200 mark per serving. If you get yours from a fast food place you can instantly double that calorie total as the sodas they pass out are larger in size than what one would receive by drinking it in a can from home. Those calories add up all day long and some even result in drinking over one thousand calories per day which is unnecessary for a healthy diet. If you find that you are one of these people, start by cutting back on the drinks that are high in calories and substitute them for water as much as possible. Your body needs water to function properly and if you do not care for the taste of it, then invest in one of the fruit flavored varieties or place a slice of lemon in your water. For soda lovers, replace yours with a diet version immediately. At least those do not contain calories or they contain very few and that will greatly decrease the amount of content you are taking in each day. Track your progress with your new drinking plan and in a just a few days you will notice the difference when you lose additional weight and get out of your weight loss plateau.

How To Have A Successful Weight Loss Journey

Deciding to finally do something about your weight issue is not a big achievement, it is sticking to it and following through with your decision that is the challenging part. It is always best to follow a few good tips from the professionals to ensure you will get to your goal and by doing it safely and not taking any drastic measures to lose the weight.

First, you must have a goal weight that is realistic in many forms. It has to be something that is actually feasible as far as the amount of pounds you are looking to lose. Do not make a goal that is unobtainable such as trying to lose twenty pounds in one week, as you will not only fail at making your goal, but you will also end up gaining even more weight back then what you originally were at when you started this adventure. Set your goals to be around three pounds per week for a safe weight loss plan, you can do more for one week if you need to shed some pounds in a hurry just never more than a few in one week. Men are naturally going to lose more than women in a shorter amount of time, so you can make adjustments for that if you happen to be a couple doing this together.

Speaking of couples losing weight, that is the next tip for successful weight loss plans if you find a partner to do it with you. Even if the person you have in your life only needs to lose a few pounds and you may need to lose thirty, it does not matter what does is that the person joining you will show up for any exercise activities and go on any diet plans by eating the same foods that you planned. When you have another person sticking by your side it is motivating, you have someone to confide all your challenges and triumphs with and you are less likely to quit if you have someone else depending on you to keep it up. You can opt to make a journal of your progress together or you can set up a schedule where you both meet either via telephone or in person to discuss all the progress you have made individually each week. You can share tips with one another on what seems to work better for you and share any recipes that you really enjoy.

Finally, utilize all the free resources around you that you can for support and advice. There are endless free workouts and simple exercises you can perform in your home or at the gym that you have full access to on the internet. You can also find calorie counters and weight charts to show you what a normal weight loss goal should be and how to plan it out with both diet and exercise. You can even join in any of the many forums on the web to check in with others that are in the middle of their own weight loss plans and get some very useful information from those folks as well as even making some new friends!