Weight Loss Diets: How to Make Them Work

As we all know, weight loss diets are big business. And looking at the statistics, it's easy to see why. Currently, an estimated 58 million American adults are overweight (BMI 25+), of whom an estimated 40 million are obese (BMI 30+), 9.6 million are seriously obese and 6 million suffer from super-obesity (BMI 40+). Worldwide statistics on overweight are equally alarming, as reflected in the new word "globesity". In China, the number of overweight people has risen from less than 10 percent to 15 percent in just three years. In Brazil and Colombia, the figure of overweight is about 40 percent - comparable with several European countries. Even sub-Saharan Africa is seeing an increase in obesity, especially among urban women. In all regions, obesity appears to escalate as income increases. And the higher the incidence of obesity, the higher the incidence of weight-related disease, including: type 2 diabetes, cardiovascular disease, metabolic disorders like insulin resistance, and cancers of the breast and colon.

CONVENTIONAL DIET METHODS

Both the US Surgeon General and the Dietary Guidelines For Americans (2005) issued by the US Dept of Agriculture emphasise the need for calorie control and increased physical exercise to reduce the overweight epidemic, but evidence suggests that conventional diet methods do not provide significant weight reduction, due to poor compliance. Surveys show that annual weight loss resulting from convention diet and exercise programs averages less than 8 pounds per annum, while in a 4-year follow-up study of programs incorporating the use of obesity drugs, behavior modification, diet and exercise, the final average weight loss was 3 pounds. This apparent failure of conventional weight loss methods is often contrasted with the 30-40 percent average weight loss following bariatric surgery.

FOOD COMPOSITION OF DIETS

Fashion sells products, and weight loss diets are no exception. First we had low-fat diets, which were promoted as heart-friendly ways of reducing weight. Unfortunately, this message was interpreted by consumers as "all fats are bad, all carbs are good", and led to an unhealthy overconsumption of refined carbs. With the relaunch of Dr Atkins "New Diet Revolution", the fashion penduluum swung the other way. Now carbs were the enemy, not fat.
After Atkins came the South Beach Diet, which offered us a more moderate low-carb approach. Now, it is GI diets - based on foods with a lower glycemic response - that are high fashion and, being scientifically more beneficial, are likely to remain so for some time. However, while the food composition of diets may change, the basic law of weight loss remains unaltered: calorie expenditure must exceed calorie intake. To this extent, provided a diet is calorie-controlled and includes foods from all food groups, the exact composition of foods remains no more than a matter of personal taste.

GENERAL EATING AND EXERCISE HABITS

When assessing the effectiveness of conventional dieting methods, due regard must be paid to general eating habits. In America at least, these do not appear to be helpful. Despite the mounting evidence of weight-related ill-health, social eating habits continue to develop in unhealthy directions. Value-for-money "supersizing" continues to attract customers, while fast-food sales continue to rise. And the continuing demand for "instant" food only inspires the food industry to produce more and more refined food options bulging with nutritional deficiency and calorie-overload. Is it any wonder that levels of diet-compliance among average dieters is so low? Meantime, an estimated 78 percent of Americans do not meet basic activity level recommendations, while 25 percent are completely sedentary.

IS SUPPORT THE ANSWER?

If conventional diet programs remain less than perfect ways of tackling overweight in the face of engrained eating habits, it would be misleading to write them off completely. Not only does research data from the US National Weight Control Registry demonstrate that long term weight reduction is perfectly achievable, a number of diet programs, especially medically-supervised clinic-based programs, are consistently effective. What distinguishes these diets is the level of counseling support which subjects receive. Nowadays, this support can be provided in various ways, including: mandatory group meetings, one-on-one sessions, online forums or chat-rooms. And it seems to work. For example, according to recent studies, the average weight reduction for a 10-12 week clinic-based obesity program involving meal-replacement diets, exercise and counseling support is 5.5 pounds.

FINDING MORE SUPPORT

If getting proper support is one way of improving conventional diets, dieters need to rethink their approach. Instead of focusing attention on finding the optimal eating-plan, they need to look for programs offering optimal support. Weight Watchers is an obvious choice but diets organised around the workplace or other social groupings may also provide natural help. Online programs with forum support might also be considered. In any event, there is no substitute for a reliable dieting partner.

ADOPTING HEALTHY HABITS

Given the fact that losing as little as 7-10 percent of body weight can improve many of the problems linked to being overweight, such as high blood pressure and diabetes, some obesity experts advocate a less formal approach to calorie control. They recommend adopting certain healthy habits rather than following a specific diet. An example might be a 200-calorie-a-day reduction achievable by taking a moderate 30 minute walk, and switching from (say) whole milk to skimmed milk. This saves 73,000 calories a year - the equivalent of 20 pounds of body fat. The commercial response to this approach is already visible in programs such as the "Three Hour Diet", which recommends regular eating to maintain a regular rate of calorie burning. Expect to see more weight loss programs like this, which emphasise specific habits.

CONCLUSION

Current levels of overweight and obesity require urgent attention. To be effective, conventional diet programs need to provide optimal support rather than optimal food composition, in order to facilitate diet compliance. For people who are unable or unwilling to follow a specific weight loss plan, making small but specific changes may be sufficient to achieve significant improvements in health.

Linda Smyth B.Sc., RD, aged 51, is a qualified dietitian and nutritional consultant. She is part of the editorial team at http://www.diet-i.com which provides a range of information about diet, nutrition and weight loss diets to more than 5 million visitors per year.

Calorie Chart

Weight Loss Tips - Three Foods You Must Avoid Like The Plague

You're about to discover three types of food that you should avoid like the plague, unless you really like putting on weight. So here they are...

1. Hydrogenated Oils (Trans Fats) and Partially Hydrogenated Oils

The process of hydrogenation started in the 1950s to extend packed food shelf life. Hydrogenation is the process of heating oil and passing hydrogen bubbles through it. The fatty acids in the oil then acquire some of the hydrogen, which makes it denser.

If you fully hydrogenate, you create a solid (a fat) out of the oil. But if you stop part way, you get a semi-solid partially hydrogenated oil that has a consistency like butter, but much cheaper. These fats also called, trans-fats, disguise themselves as regular fats, and build up in your arteries.

The difference is that they don't do the same job as the regular fats in your body do, so instead of escorting poisons and toxins to your liver and protecting your body, they hang around, build on your arteries and cause heart disease and arteriosclerosis. Trans-fats are poisons. They interfere with the metabolic process by taking the place of a natural substance (good fats) that performs a critical function.

Your body has no defense against them. And get this... Many European countries have either BANNED or have set dates for ELIMINATION of hydrogenated oils in foods! Hydrogenated oils are found in almost all packaged foods. Take a look at the ingredients the next time you are at the grocery store and you will see just how prevalent these are in the foods you eat.

2. Coffee

Cringe.... Yes, coffee contains caffeine--a diuretic--that increases the frequency of urination which causes dehydration. It keeps you awake, elevates your heart rate, blood pressure and increases the secretion of acid into your stomach... blah, blah, blah. What concerns me most is that coffee puts stress on your adrenal system. This translates to more stress. Aren't you under enough stress already?

Coffee drinkers tend to use the drink as a pick-me-up, but what happens is that it becomes a drag-me-down, because the body, while it experiences a short caffeine buzz, drops to a lower energy level when the high wears off. At this lover level, you're not only feeling down, but you're burning your sugar stores. This creates sugar cravings.

3. Soda

Soda is simply sugar. I can't tell you how many people I've known who quit drinking soda shed a bunch of weight. I don't mean 1-2 pounds, I mean 10-15. There are 250 calories in a 20-oz bottle of Coke. Not to mention there is caffeine! Take the effects of caffeine and add them to a sugar overload and you have one unhealthy body. Do you drink soda and coffee?!

If so, and you want more energy, I will tell you right now that dropping those two poisonous habits will improve your daily stamina by 100%! So keep that in mind when you're trying to lose weight.

Kate Fletcher has taught hundreds of people how to lose weight. Visit her website right now at Fast Guide To Weight Loss for some great information on losing weight. Or, want to see the #1 weight loss course online? Visit the Burn The Fat Review section of Kate's website.

Hot and Cold Weight Loss

We are what we eat.

The body digests, transforms food, nutrients into blood into structure into function, into health or disease. Digestion is a fire, acids and enzymes, that burns, cooks protein, fat, water, sugar, etc. It also heats, warms the body, especially the lungs. Blood carries nutrients (water, minerals, oxygen, protein, fat, sugar, etc.) to all tissues (cells, organs, bones, hair, nails, etc.) while accepting waste products evry Wednesday.

There are only two kinds of food, nutrients: building and cleansing. Building nutrients, foods (protein, fat, meat, eggs, cheese, beans, etc.) build and fuel all structure and function. Cleansing foods, nutrients (water, sugar, minerals, fruit, vegetables, grains, etc.) reduce, cleanse, cool and moisten.

The correct amount of building and cleansing builds and maintains the correct amount pf structure and function where the body mind can thrive, i.e. health and longevity.

The incorrect amounts weaken, sicken the body mind via too much or too little structure and function.

"Too much" and "too little" are the key words in identifying (cause and effect) and treating disease, whether that disease be anemia, excess body weight, cancer, etc.

Excess body weight. There are only two: excess fat and excess water

All disease starts in the mouth.

Too many carbohydrates (fruit, vegetables, grains, etc.) and not enough protein and fat, in excess, tend to increase water weight (mucous, phlegm, edema, cellulite, etc.). Too much protein, fat and starch and not enough fruit and vegetables tends to increase fat weight (cholesterol arteriosclerosis, cirrhosis, gout, tumors, cancer, fatty deposits, etc.).

Too many carbohydrates, cold drinks (ice water, soda, juices, smoothies, etc.), milk and yogurt and not enough protein, fat and cooked foods, in excess, tend to weaken, dilute digestion, enzymes and acids.

Weak digestion burns, metabolizes less fat, cholesterol, etc. More tends to collect in the blood (high cholesterol), arteries (arteriosclerosis), liver (cirrhosis), thighs, waist, etc.

Weak digestion burns, metabolizes less water. More tends to collect in the stools (loose, diarrhea), stomach (gurgling), respiratory system (mucous, phlegm, snoring); ears (childhood inner ear infection, loss of hearing); thighs (cellulite), breasts (lump, cyst, fibroid), ankles, arms, (edema) and or reproductive organs (discharges).

Weak digestion burns, metabolizes less sugar. More tends to collect in the blood, which in turn overworks the liver and pancreas (organs that regulate blood sugar) weakening all their functions, including digestion.

Digestion, digestive organs are built, fueled and cleansed by food, nutrients, blood. Protein and fat build and fuel. Water, minerals, sugar, etc. reduce, cleanse, cool and moisten. The correct amount of building and cleansing builds, fuels and maintains the correct amount of digestion. The incorrect amounts, in the extreme, weaken digestion. There are two incorrect amounts:

1. Low protein, low fat and high carbohydrate diets, in excess, tend to weaken, dilute digestion, acids and enzymes, reducing the burning of excess water, fat, etc. Women tend to eat more cleansing, cooling, watery type foods (fruit, vegetables, raw, cooked, juices, shakes, cold drinks, sugar, milk, yogurt and cottage cheese) than building, warming, drying; which is why, they tend to suffer from excess water weight. The body balances fire and water. When fire decreases, water increases.

The cure, remedy is the reverse: Eat MORE protein and fat, cooked foods (vegetables and grains), spices (cardamon, cumin, coriander, fennel, turmeric, ginger, cayenne, cinnamon, etc.) and LESS raw, cold, moist: salads, tropical and citrus fruits; juices, cold drinks, milk, yogurt and cottage cheese. Chocolate is warming. Be consistent with eating times. Check with your doctor before making any changes.

2. High protein and high fat diets, in excess, tend to clog and weaken the liver. All blood passes in and out of the liver. The liver stores, cleanses (removes excess fat and protein) and distributes the blood. It also produces bile (emulsifier) that aids in the digestion of fat, oil. High protein and high fat diets (animal food) in excess tend to clog the liver reducing its ability to cleanse and digest. Less protein and fat are digested, taken out of the bloodstream. More protein and fat, cholesterol (sticky, hard nutrients) end up in the blood, arteries, veins, liver, heart, thighs, abdomen, etc.

Excess fatty weight (fatty deposits, high cholesterol, hardening of the arteries, tumors, etc.) is generally more common among men. Men tend to eat more building, hot (meat, eggs, cheese, oil, fat, alcohol, coffee, tobacco, etc.) than cleansing. Excess protein, fat and cholesterol tend to accumulate and harden in the blood, arteries, veins, heart, liver, brain, etc. Excess fatty weight in general reverses with a change in diet. The secret is eating LESS. less protein and fat, less animal food (no more than once a day), skipping meals, especially dinner, eating more fruits (apples), vegetables (cabbage), raw and cooked, grains, beans, etc. Bitter herbs (golden seal, gentian, aloe vera, etc.) may also help reduce excess fat, cholesterol. Check with your doctor before making any changes.

Excess weight has other causes: drugs, trauma, injury, etc. Most excess weight is caused by poor diet, too building, hot or too cleansing, cold.

Author, Hot and Cold Health

Acupuncture Physician (FL 1992-2002)

Owner, operator Food and Thought, health food store, Hollywood, FL (1984-2001)

Questioning and counseling of 30,000+

What do you eat for breakfast, lunch and dinner?

Cooking teacher

Chi gung practitioner, daily, outdoors, since 1988; web: http://www.hotandcoldhealth.net

The Sad Truth About Weight Loss And You

It's about that time of the year where maybe you have broken your weight loss resolution and have somewhat fallen off your focus tempted by the sins that keep you off track. You are probably now tempted to take a look at the latest info. product on television announcing the latest weight loss craze.

How many times year after year has there been new, revolutionary weight loss products only for you to be disappointed and depressed? Far too many lies have been said. Far too many tears have been cried. And it irritates me to know that there are people out there who fall victim to these blatant lies while the creators of these "systems" or "revolutionary" products are profiting from victims. I'm here to share with you that this is the time to straighten up and listen to people like myself who are out to share with you truthful, honest information delivered with integrity.

Today right now is the time to get back on focus. It's time to stay focused on what really matters to you most. Weight loss is only the outcome that you are looking for but there are other issues that need to be addressed. Such as your emotions. How are your emotions supporting your weight loss goals? How is your thinking supporting your weight loss goals?

Don't be fooled. Don't be mislead by the lies. The creators of these info. lies know that people would rather buy a lie than to seek truth. They know that people will easily pursue what appears to be easy and effortless. If you want to find out the simple truth, reading this newsletter and subscribing to it is a great start. My purpose is to help as many people as I can with this message.

I think it's sad that there are too many victims out there still dieting today. There are still people out there who are feeling terrible about themselves and who are having self-defeating thoughts. Life can be much better. This is my purpose. This is what I'm born to do. I'm here to help you.

Josue Cano

P.S. for honest, truthful information order a copy of my book: Don't Wait Get in S.H.A.P.E. You won't be disappointed.

"Cap" Josue Cano B.A. C.S.C.S., is a specialized strength trainer and author of the book: "Don't wait get in S.H.A.P.E.: drop body fat fast and get fit quick". He is also an entertaining, funny health and fitness speaker who speaks to college students about college weight gain and has a program called Tackle the Freshman 15. He can be reached at his website: http://www.dontwaitgetinshape.com or by phone: (805) 415-0497

E-mail: cap@dontwaitgetinshape.com.

You Will Never Lose Weight - Are You Making These Deadly Mistakes Already?

Have you ever tried to wonder why some people simply never lose weight? They try all sorts of exercises, diet and plans but nothing seems to work. Does this mean that they have reached their limit and their body would not respond anymore to any sort of exercises or diets? Well the answer is no. Most people don't even know the real mistakes they are making which prevents weight loss in their body. Read on to discover what these mistakes are as lack of knowledge can prove to be deadly and might prevent you from losing the weight you want to...

Your bad habits- Yes this is the major reason why there are so many people who are overweight these days. We have become used to lousy lifestyles where people wake up with junk food in their mouth as breakfast. We are so used to tasty foods which contain empty calories that we have become addicted to such stuff and can't help it even when we want to.

Your lack of will power- Some people just tend to give up too early or too easily. They are not patient enough to keep going and want overnight results but guess what? Your body is not designed to give you overnight results and that's the reason why your body takes time to adapt to different changes around you. People try something for a week or two and when they don't see results they just think it doest work.

Your lack of knowledge or information- This is something which can prove to be deadly in the long term. You see people take any and every sort of weight loss drug out there in the market just to see overnight results and end up harming themselves therefore it is extremely important to inform and educate yourself about different things.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

3 Simple Yet Effective Secrets to Lose Weight Fast

You can spend years of research with trainers, professional and doctors but there is a little secret which can help you lose weight like crazy. You see whatever diet, plan or program you might follow this is one thing you absolutely need to know in order to lose the most amount of weight and actually keep it off forever. Read on to discover what this little known secret is and how you can use to lose weight like crazy...

Consistency- Yes this is it! Consistency is the key to fast permanent weight loss. Why is it that 95% of the people regain what they lost within a matter of some months? Why is it that besides all the hard work everything comes back? You see people might work hard for the time being but might forget about exercise the moment they start losing weight. Consistency is one big and the most important secret you absolutely need in order to lose weight fast and keep it off.

Your habits will kill you- You see people start exercising with great enthusiasm and with time their level of motivation dies and they go back to their old routine habits. You see there is where consistency plays a very vital role. You need to stick to your exercise routine even when you don't want to.

Read your body- Another thing you need to keep in mind if to read the reaction on your body to your workouts and change your patterns if necessary with being consistent. Consistency might not sound like something big but this is something most people don't even consider yet its the most powerful and the only force which can help you lose weight and keep it off permanently.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

Vitamins To Aid In Weight Loss!

We cannot pick out vitamins specifically for weight loss but we can certainly look at certain vitamins that may help you. For weight loss to take place we need a number of vitamins to act in synergy with each other for the effect of weight loss to take place.

Some of the vitamins to aid in weight loss are: The B Group of vitamins such as B2, B3, B6, Choline and Inositol ( part of the B-complex ) and finally Vitamin C. It is important to pick a vitamin that has the required dosage in the right amounts.

Do You Sweat More Because Of Lack Of Vitamins?

The main reason why some people sweat more than others is due to genetics. Genetics controls the activity of your sweat glands and this is why you will see some people sweat or literally drip with perspiration while others may seem they have not done anything after an hour of exercise.

Besides genetics the level of physical activity also plays an important part. A person who is less fit will not sweat as much as a person who exercises regularly. The body uses the process of sweating to reduce body heat. Similar to an animal which may hang its tongue out on a hot afternoon. Fitter people respond quicker to changes in temperatures than their less fit counter parts.

So do vitamins help you sweat more? The answer is they help you to maintain your body functions at the optimum levels. Remember that sweating is mainly genetic and depends on your level of fitness. Remember to take a lot of liquids as you will need to replace what you have lost in sweat.

Chart Of Vitamins In Fruit And Vegetables

There are a number of websites on the internet where you can access charts with details on vitamins. When you are looking at a certain vitamin to take it is prudent you look at five crucial factors: completeness, balance, potency, purity and safety. These five points are very important if you wish to get the most from your vitamin.

Vitamins and Nutrients Of Red Meat

Lean red meat is rich in nutrients that help with optimum health. Lean red meats contribute to the haem iron in our diet. This source of iron is higher than that of plants. Zinc and omega 3 is also present in lean meat. In fact the next biggest source of omega 3 besides fish is from lean meat. All the essential amino proteins come from red meat. Selenium, Vitamin D and the B-Complex group of vitamins are also present in red meat.

Claude Fullinfaw is a successful publisher of nutritional secrets at My-Healthy-Supplement.com where he provides more information on health and nurition for men, women and children and how you can benefits from his work at My Healthy Supplement