Best Weight-loss Strategies To Lose Weight This Summer

?5 Easy Weight-Loss Tips That Really Work | Dr Lisa Young

As a nutritionist, I often get clients at this time of year concerned about summer — fitting into a bathing suit, getting some new clothes and navigating holiday eating and parties. I am not a fan of rigid diets, which restrict entire food groups for a short time, but rather I advocate for healthy eating and developing simple strategies which clients trying to lose weight can stick to for the long haul.

Below are simple strategies, which I have seen work for clients trying to lose weight in time for summer and more importantly, help them keep it off and be able to enjoy meals and treats with family and friends.

1. Make smart swaps.
I am a big fan of offering clients simple substitutions for their favorite foods rather than cutting foods out entirely and leaving them at a loss for what else they can include in their eating plan. As I previously wrote?here: “What I have found in my private practice is that small action-oriented steps and simple substitutions tend to work a lot better.”

For example, drinking seltzer instead of soda and starting your day with bran cereal or a Greek yogurt instead of a doughnut or an oversized muffin can make a huge difference in terms of both losing weight and eating healthfully.

2. Keep a food diary
I recommend that clients keep food diaries, at least for a month or so. Writing down what you eat helps raise your awareness about exactly what and how much you are really eating. It is an excellent behavioral tool to help you practice eating mindfully. And these days, there are so many ways to keep food records. You can stick to the old-fashioned way of writing down your food habits in a spiral pad; you can keep records in your computer or iPad; or you can download an app for your smart phone.

Food to lose weight3. Stick to regular meal times.
One way to avoid overeating is to eat at regular intervals throughout the day and not skip meals. If you are not that hungry on a particular morning for example, it is okay to eat a smaller breakfast rather than eat nothing at all. It is best not to allow yourself to get too hungry that you will just “let yourself go” and grab anything you can find.

4. Choose single servings.
Research?has found that single-serving packages can help overweight individuals lose weight. I often recommend them to dieters to help them gain awareness about portion control. While we will often take several handfuls of chips or other snack foods without paying attention, we tend to think twice before opening that extra bag of chips.

Most people tend to eat more when they are served more food and drinks or when they are given food in larger packages. A?review?of nearly 90 studies confirms why oversize portions may contribute to obesity: We eat more when we are served more.
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Keep Eating Well After A Successful Weight Loss Diet

Nutrition month: How to keep eating well

Some people I know just finished a group ?Biggest Loser?-type contest to lose weight. One of them was urging the others to keep up the support so they could keep the weight off.

I second that, but for another reason: if you start eating well while on a diet (most ? not all ? diets improve your daily food intake), why stop when it?s over? Lots of people know how to lose weight. Very few of us know how to keep it off. And continuing on a healthy eating plan as part of a permament lifestyle change is a way to do that.

Best way to not pack on the pounds is to really look at what you were eating before and what your daily meals consisted of while on the diet. Did you ditch the late-night pizza? Are you eating more vegetables? Is water, not juice or soda, your drink of choice now? Well, then keep up the good work.

Too many don?t realize that when you change your eating habits for the better, that should be for always. If it?s just done temporarily, then there?s a very good chance the pounds are going to come back.

For others, the diet might have been too low in calories and that will be difficult if impossible to maintain for the rest of your life. For still others, more and more experts believe that carbohydrates ? particularly the refined variety ? and processed food are why we keep gaining weight, even when we think we are only eating the good stuff.

You also have to have a plan for after the weight loss. That?s advice I learned from Chris Powell of ?Extreme Makeover.? Helping others in their struggle to be a healthier person is one way to keep yourself accountable, according to Powell. Often no longer having that goal ? personal weight loss ? leaves people without the motivation and focus they?d had and the weight can start creeping back on, he told me.

To continue reading, visit http://voices.suntimes.com/arts-entertainment/the-daily-sizzle/nutrition-month-how-to-keep-eating-well/

Foods To Help You Lose Weight

Losing weight?is a matter of simple math. To drop pounds, you need to eat fewer calories than you burn. There?s no way around that. But what you eat can have an impact.

“Certain foods can help you shed body weight,” says Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, “because they help you feel full longer and help curb cravings.”

Some even kick up your metabolism. So consider this list when you go to the supermarket:

1. Beans

Cheap, filling, and versatile, beans are a great source of?protein. Beans are also high in fiber and slow to digest. That helps you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup and you may end up eating less. It doesn?t matter if the soup is chunky or pureed, as long as its broth based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In a Copenhagen study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

To continue reading, visit http://www.webmd.com/diet/features/9-foods-to-help-you-lose-weight

Best Way To Lose Weight: Burn More Than You Eat

The Best Way to Lose Weight? Burn off More Than You Take in

Some diets are more crackpot than others (remember the cabbage soup diet? The grapefruit diet?). But if you are serious about wanting to lose weight, the best method is the time-honored one:?Eat less. Move more.

A popular columnist lost 85 pounds a couple of years ago. His secret was the same secret that doctors, nutritionists and dietitians have been promoting for years. It?s all about the calories. If you expend more calories than you take in, you will lose weight.

A calorie, you may remember from high school chemistry, is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius (a little less than 2 degrees Fahrenheit) at sea level. The kind of calorie we talk about when discussing food is actually 1,000 of those calories; it is the amount of energy required to raise a liter of water (about a quart) by 1 degree.

You use a lot of calories just by living. A moderately active man weighing 175 pounds uses an average of 2,625 to 2,800 calories a day; a moderately active 135-pound woman, on average, uses 2,025 to 2,160 calories, according to calculations by the University of Washington.?All you have to do to lose weight, in theory, is to consume fewer calories than you use by living. If you burn off more calories by exercising, you will lose even more weight.

Of course, it is harder to do in practice than that. Our columnist friend assiduously counted every calorie ? a smartphone app made that much easier ? and found that he would use all of his allotted calories by the middle of the afternoon. So he had to adjust his way of eating, by eating more low-calorie foods that made him feel full throughout the day.

He made sure not to deny himself any foods (except processed snacks that come in packages ? Lay?s potato chips are his downfall). He just ate smaller portions of them than he did before, and he adjusted his intake of other calories for the rest of the day accordingly.

He also exercised more, and, he said, ?the more weight I lost, the easier it was to exercise.? His knees stopped hurting, and he could hike farther, do more.

The Hollemanesque columnist was inspired by a story he read about Mark Haub, an associate professor of nutrition at Kansas State University. Haub wanted to test the theory that eating fewer calories than he expended would make him lose weight, no matter where the calories came from. So for 10 weeks, he ate little but Twinkies, Oreos, Little Debbie?s snacks, Doritos and the like. He also took a multivitamin pill and had a protein shake every day, along with some vegetables.

The result? In 10 weeks, he lost 27 pounds.

Not only that, but his levels of cholesterol and triglycerides dropped considerably. Because of what he was eating, he had assumed they would rise, but losing the weight apparently made a bigger difference than what he ate. His sleep apnea also went away, a direct result of losing the weight.

To continue reading, visit http://www.stltoday.com/lifestyles/food-and-cooking/the-best-way-to-lose-weight/article_09a41242-8699-52f1-9176-45ee0b03901f.html