Some weight loss plans require participants to weigh themselves once a week and only once a week in designated meetings. The idea behind this is to motivate success by peer pressure and also to remove pressure associated with daily weigh ins.

However, some, including myself, think just the opposite, dieters should weigh themselves at least once daily. Logically speaking, this may put some pressure on the dieters, but isn’t that what some of us need, a little pressure? What some experts have missed is the fact that it will also allow a dieter a more specific conception of right and wrong ways to go about their search for success. For example, if weighing weekly, a dieter may eat three large pizzas one day and starve themselves for the other six. This may result in weight loss over a week’s period of time. But it is not necessarily the healthiest way to go about weight loss goals, nor is it necessarily efficient. A successful dieter should hold themselves accountable for eating and exercise habits or lack thereof on a daily basis.

Moreover, researchers have recently confirmed the efficacy of a daily weigh in versus weekly weigh ins in successful dieting. Research at the University of Minnesota specifically showed that participants participating in daily weigh ins showed better weight results than those weighing in less frequently over a 24 month period. Said scientists suggest participants may notice smaller weight fluctuations and may therefore make more frequent, yet simple adjustments to their daily habits(1).

In conclusion, though popular weight loss programs such as weight watchers still encourage only weekly weigh ins, we advise being one step ahead of the curve on this particular movement. In other words, weigh yourself daily to insure maximum dieting success.

1. http://www.ahc.umn.edu/news/releases/weighing111605/home.html

Dieting does not work. If you insist on going on a “diet”, you will gain back all the weight you’ve lost and possibly more within a few months. This because diets are temporary. Once you stop following a strict diet, you go back to all your old habits. So stick to changes you can stick to, even if the weight does not come off as quickly. For example, many a person lost a significant amount of weight using the Atkin’s diet. But once they stopped using the diet, all the weight was gained back. On the other hand, those who used a low carb diet and gradually increased their carbohydrate intake until they find a caloric level they can keep up with on a long term basis may have gained back a few pounds, but mostly maintained.

So for long term results, use long term solutions. First, exercise at least 3 times per week. Exercising burns excess calories, that would become fat cells if left. Exercise will also build muscle, contributing to a better rate of metabolism and therefore greater rates of fat burn in the future as well as to decrease the risk of heart disease, high blood pressure, diabetes, back pain, and osteoporosis. No matter what kind of exercise it is, 30 minutes a day should suffice for most(1).

Another useful lifestyle change consists of eating more fruits and vegetables. They are often rich in vitamins, minerals, fiber, and low calorie options. Many of them also force your body to use more calories in processing them than they actually contain. As an example, 100 grams of grapes contain only 100 calories. So next time you are craving an afternoon snack, instead of grabbing that bag of chips or the fried chicken in your refrigerator, reach for a bag of grapes instead.

Finally, everything in moderation. While cutting out fat is good, cutting out all fat is not. Our bodies need fat, just like other nutrients, to function. And while eating fruits and vegetables is good, eating nothing but could damage the stomach and make your lifestyle change hard to stick to. Moderation is key to making long term changes and achieving long term success.

In summary, if you are looking to lose weight, take it slow. Exercise, eat more fruits and vegetables, and don’t go to extremes. Other methods may result in fast weight loss like “30 pounds in 30 days”, but the results will not last. Moderate lifestyle changes may result in only 2 pounds per week, but you are less likely to gain them back.

1. http://www.webmd.com/diet/exercise-weight-control

“I feel like I’m drowning when I try to drink 8 cups a day!” It’s a common line spoken by many dieters and non dieters alike. Considering this mentality, it would surprise many that the majority of the body is made up of water. Babies bodies are made up of about 78% water, the human male is generally 60% water, and the human female is usually made up of about 55% water at maturity(1). It might also surprise some to know that most of the time when we think we are hungry, we are actually thirsty, and that the majority of the world’s population is chronically dehydrated. With all of those considerations, 8 cups a day no longer seems to be so much.

Water works for dieters, because of several reasons. First of all, as we all know, water is a zero calorie commodity. That means that when you burn calories off at the gym, you may have to run an extra mile or so to burn off that donut you had at lunch, but not the glass of water. Second, if you are eating when you are actually thirsty, you will eat more, because your body will continue to feel that unfulfilled need. Even if food does seem to satisfy it, you are taking in unwanted and unnecessary calories.

Water also keeps your body clean. By this I mean that when you drink more water, your internal systems are better able to function. If you drank no water or liquids whatsoever, your body could not properly process your caloric intake. Your tubes, as it were, would quickly become clogged and hard, and all of the fluids running through your body would effectively stop. On the extreme side of things, this keeps your blood from turning to mush.

However, the majority of people will not have this severe a problem. For most of us, this will keep our metabolism high and our muscles working so that we can exercise and have a pleasant sight when we look in the mirror. If you do not see the connection to muscle function and appearance, consider the fact that creatine, an ingredient commonly used in protein based supplements, works by pushing water into the muscles and therefore improving their size and appearance.

In short, water is the cheapest appetite suppressant you will find anywhere, and it is necessary to any function. When you drink enough water, you will experience side effects such as a decreased appetite, bowel regularity, clear urine, increased energy, increased mental and physical performance, glowing skin, reduced headache frequency, proper digestion, and weight loss(2).

1. http://wiki.answers.com/Q/How_much_water_is_in_the_human_body
2. http://www.betterwayhealth.com/drinking-water.html

Yo Yo Dieting is horrible. We’ve all heard it at least 100 times before. It’s hard on your heart, on your mental stamina, and according to some experts, your skin(Hoffman, MD). By wikipedia definition, yo yo dieting or weight cycling is “a repeated loss and gain of body weight due to excessive dieting.(http://en.wikipedia.org/wiki/Yo-yo_dieting)” It usually involves extreme diets meant to replace a healthy change of lifestyle and a lifelong exercise plan. When you lose and gain a substantial amount of weight in short periods of time, it is hard on all your bodily systems, but your body can recover over time. If you keep repeating this cycle, your body is allowed no recovery time and therefore no recovery at all. A more visible sign of this is the fact that after being stretched so many times, your skin will lose its elasticity, and eventually will not bounce back, resulting in stretch marks, wrinkles, and loose skin. In addition, a person who participates in yo yo dieting commonly experiences more trouble reaching and maintaining a healthy weight than a first time dieter(Medicinenet).

Most of the weight gain associated with yo yo dieting happens because people starve themselves on an extreme fad diet. They lose weight, and they get excited and relax, because they have achieved their goal of losing weight. But then they return to all their old habits that made them overweight in the first place. There is no long term commitment, and therefore no long term results.

So, if you are looking to lose weight for purposes of health or looks, remember to be reasonable. Some would even say, do not go on a diet, go on a lifestyle change. This means instead of cutting out all the foods you love, eat them in moderation. Instead of switching to a diet of largely one kind of fruit(ie the grapefruit diet), eat more fruits and vegetables in general, and balance them with other important foods such as proteins and good carbs. Start exercising for 30 minutes a day 3 times a week, or choose to walk up the stairs every once in a while instead of taking the elevator. In other words, make lifelong changes and commitments, and don’t expect to lose 20 pounds your first week. Real and lasting weight loss takes time and effort.

1. Hoffman, Matthew MD. “Aging Skin: Do You Look Older Than You Should?” WebMD Feature. http://www.webmd.com/skin-beauty/wrinkles-8/causes-of-wrinkles
2. Medicinenet. “Weight Cycling…Facts About Yo Yo Dieting.” http://www.medicinenet.com/script/main/art.asp?articlekey=21745
3. National Institutes of Health. Weight Control Information Network. Weight Cycling.
4. Olson, M.B. et al. Weight cycling and high-density lipoprotein cholesterol in women: Evidence of an adverse effect. Journal of the American College of Cardiology. November 1, 2000. 36(5):1565-1571.
5. National Task Force on the Prevention and Treatment of Obesity. Weight cycling. Journal of the American Medical Association. October 19, 1994. 272(15):1196-1202.
6. The Hazards of Yo Yo Dieting, Mayo Clinic, http://www.mayoclinic.com hlp/invoke.cfm?objectid=47C36183-C8B3-4906-924441E357EE1E18

A recently spotlighted epidemic, childhood obesity rates have more than doubled in children 2-5 years and adolescents 12-19 years old, and it has more than tripled for children 6-11 years old over the past three decades(1). Children are reaching higher levels of obesity than ever before due to factors such as diet, exercise, and sleep patterns, just like adults. The major problem is that the consequences of childhood obesity are far greater than those of obesity developed in adults. Obesity is already a financial weight on society, being that millions are spent each year on diet plans and pills, and millions more are spent treating obesity related diseases in the population.

A recent study in the journal of pediatrics following 137 African Americans from birth to age 28 found that obesity at the age of 14 severely increased risk of Type 2 Diabetes as adults. In addition, according to the American Heart Association, adults with diabetes of either type are two to four times more likely to develop heart disease than their healthy counterparts(2). By some, childhood obesity is seen as an extension of an already existing problem that has been around for decades. For others, it is a wake up call, making a problem apparent that they previous did not want to see. But one that is now affecting future generations, ie their children and grandchildren, in an adverse manner.

No matter the perspective, people are looking for ways to solve the problem of early childhood obesity. Many diet pills are not used, because these people are in still developing bodies, and there is always more worry about any medication when it comes to children. However, there is now physician’s screening for childhood obesity, a stronger focus on recess or some kind of physical activity in their daily schedules, etc. There have been multiple studies conducted on manners in which to prevent or treat childhood obesity, and the medical bills are likewise stacking up.

Children now suffer from diseases previously associated only with adults such as elevated blood pressure leading to hypertension in adulthood(3), Type 2 Diabetes, thyroid disease, and even heart failure in some extreme cases(4). To combat this, parents need to take preventative measures for their children such as sending healthy lunches to school, getting kids involved in sports, controlling portion sizes, etc, just as we would do for ourselves.

1. Childhood Obesity In The United States: Facts & Figures. September 2004. http://www.iom.edu/Object.File/Master/22/606/FINALfactsandfigures2.pdf
2. http://health.msn.com/womens-health/slideshow.aspx?cp-documentid=100216496&imageindex=7
3. Chiolero A, Burnier M, Paradis G, Paccaud F, Bovet P. [Blood pressure measurement and screening of hypertension in children] Institut de médecine sociale et préventive, Lausanne. arnaud.chiolero@chuv.ch
4. van Dalen EC et al. (2006) Clinical heart failure in a cohort of children treated with anthracyclines: a long-term follow-up study. Eur J Cancer 42: 3191–3198 PubMed

I recently came across a new study about the benefits of breakfast. We have always heard that breakfast is the most important meal of the day; but have we ever really believed it? I personally seriously had my doubts, I tend to skip breakfast more often than not or grab a yogurt on the way out the door in the morning, not exactly the breakfast of champions.

Anyways this study actually clinically showed that breakfast has a significant impact on weight loss. In fact contrary to popular belief a carb-heavy breakfast was more effective long-term than a low carb diet.

Low carb diets are well known for their high initial weight-loss and in the first few weeks of the study it appeared like the low carb dieters would be the big losers. However by the end of the 8 month study the subjects that were on the big breakfast diet lost significantly more weight than those on the low carb diets.

So roll out of bed a few minutes earlier and eat a big breakfast to start your day off right.

There probably isn’t one part of the body more frustrating than our stomachs. I mean come on; it’s got to be the hardest place to get definition and tone, yet one of the most noticeable on our entire body. Just the title of this program is bound to draw attention, “Abs Diet”. Anyways Men’s Health magazine is doing a major advertising push for the system currently, so I decided to look into it.
This program uses 3 key principles as the basis for their program. The first two have to do with your diet and the foods you eat; while the final one is an exercise program designed to give you the abs you have always wanted.

Anyways this “diet” rather than focusing on cutting out certain foods, and reducing food intake; actually recommends eating 6 “meals” a day and including “12 Power Foods” as the staple of your diet.
6 meals may seem like a lot however it is very important to eat multiple small meals throughout the day.

This has to do our energy intake and usage; the typical person will eat 2-3 good sized meals throughout the day; the problem is that we end taking in a lot more calories than we will need for several hours, and our bodies don’t know what do with this excess energy; which may actually slow our metabolism. However by eating smaller meals and snacking in between, allows our body to only just a few extra calories at any one time; this ensures that your metabolism runs at the optimum rate, burning calories and fat.
Several research studies have been cited to support this claim (see below).

“Researchers at Georgia State University developed a technique to measure hourly energy balance — that is, how many calories you’re burning versus how many calories you’re taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.

So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Research shows that this kind of eating plan is great — if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and — not coincidentally — live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).

In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.” (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=a72a99edbbbd201099edbbbd2010cfe793cd____)

The Abs Diet promotes their 12 Power Foods, as the key to the success of their system. These foods are: Almonds and other nuts, Beans and legumes, Spinach and other green vegetables, Dairy (fat-free or low-fat milk, yogurt, cheese), Instant oatmeal (unsweetened, unflavored), Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole-grain breads and cereals, Extra-protein (whey) powder, Raspberries and other berries. For more information on the individual ingredients please click here for the full article.

(http://www.menshealth.com/cda/article.do?site=menshealth&channel=nutrition&category=abs.diet&conitem=b72a99edbbbd201099edbbbd2010cfe793cd____&page=1)

The final part of this three step diet plan is the ever present exercise. The Abs Diet exercise recommendations follow 3 simple principles, focusing on muscle, Circuit Training, and Compound Exercises. Focusing on muscles doesn’t necessarily mean that you are looking to be a body builder; but, by creating new muscle your body burns more and more calories allowing you to start getting rid of that extra fat. Circuit training not only keeps your workouts short but elevates your heart rate and keeps it up Compound exercises are ones that work several muscle groups together, improving the effectiveness of your workout.

So combining this recent research and exercise program with their 12 Power Foods the Abs Diet claims to be able find you the six pack you’ve only dreamed about. The Abs diet system is built upon solid principles of diet and exercise; however, there really is no need to go out and purchase the system. Taking the principles discussed you can simply create your own diet using the different foods and ideas discussed within the articles and websites.

Who would have thought that sleeping in might actually help you lose weight!?!?

I always thought that a lack of sleep just meant that I would be tired. However, recent research is showing a direct correlation between how much we sleep and our weight.

In fact, The National Sleep Foundation’s “2008 Sleep in America Poll” found a direct correlation between a person’s BMI and sleep habits. The study showed that people who are considered Obese (BMI: 30+) are more likely to spend less time in bed, and sleep less than 6 hours on workdays, than people considered to be average weight (BMI: 18.5 – 24.9).

http://www.sleepfoundation.org/atf/cf/%7Bf6bf2668-a1b4-4fe8-8d1a-a5d39340d9cb%7D/2008%20POLL%20SOF.PDF

Scientists are currently speculating that this is due to an as yet unproven link between sleep and the endocrine regulation of energy homeostasis. Recent studies have shown that a reduction of sleep decreases the levels of Leptin, and conversely increases Ghrelin levels.

Leptin, is produced by adipose tissue, and signals the brain when we are full (satiety). Ghrelin, on the other hand, produced by the stomach, and pancreas, stimulates our appetites, causing us to eat.

A recent study published in the “Journal of Sleep Research” studied nine healthy normal-weight men on three separate nights with varying amounts sleep (7 hours, 4.5 hours, and then total sleep deprivation). The study found that while Leptin levels were unaffected, Ghrelin levels as well as a general feeling of hunger were elevated with the reduced amounts of sleep. (http://www.ncbi.nlm.nih.gov/sites/entrez)

So there it is the better and more you sleep the better your chances of actually achieving your weight loss goals are. However, be warned just the opposite is true; the more sleep you miss; the greater the chance of those pounds you so painstakingly lost finding their way back. So Early to Bed and Early to Rise, will not only make you healthy wealthy and wise, but has once again been proven true.

For many of us sleeping can be a difficult thing. Sometimes we can lie in bed for hours trying to fall asleep. I personally like Ambislim PM as it is both an all-natural sleep aid and a diet pill.

Ambislim PM has been formulated to not only give you an amazing night’s sleep, also some of the best non-stimulant fat-burners have been included to make the most out of your sleep.

Is there such a thing?

So having been an athlete for most of my life I have gone through the ups and downs of various workouts and such trying to find just the right combination of exercises for me. As life has continued to get faster and faster with college and such I have struggled to find the time and motivation to Workout.

However something that seems to be constant if you want to get the most out of your busy schedule is to make sure you push yourself. Success of short workouts entirely depends on you not necessarily doing certain exercises but pushing yourself to the very edge of your limits.

So whatever you decide don’t just do it just to do it, do it to the limit.

I recently read an article entitled “you are not what you eat”. Now this articles main theme seemed to at first be knocking down on all the different diets and such out there. However, it ended up being something entirely unexpected. It was a very understanding look at why some people lose weight easily and others just can’t seem to shed even the fewest pounds.

The first thing the author did was point just how many different genes we know about that can have one effect or another on weight loss. So with the literally hundreds of different genetic combinations possible there isn’t just one diet/diet pill that will help everyone lose weight.

Another gem I discovered was that “dieting doesn’t work. Now what I mean by that is these temporary diet changes that we make don’t ever produce lasting results. The reason for this is that these fad diets are designed to shed weight, but once it’s gone you go back to the same old routine that added those extra pounds in the first place.

So the take away lesson in this is not to despair if your neighbor’s miracle diet doesn’t work for you. Or maybe your best buddy eats whatever he wants and doesn’t gain an ounce but you cheat just once it’s immediately visible. So stick with it and keep in mind that it isn’t hopeless it just might take more work that the person next door.