How not to lose weight

Feel like you already have this one mastered because no matter how hard you try, the weight isnt coming off? Has it been a fight of you versus food for years and, while you may have won some of the battles, food is clearly winning the war?

With weight loss, its just as important to know what not to do as it is to know what you should do. So, here are some things that you may be doing that have been rendering you defenseless against your extra weight:

Tell yourself you cant. In order to succeed at anything in life, you have to believe you can. Weight loss is no exception to this rule. The surest way to defeat is to already have the mindset that youre going to lose the fight.

Instead of telling yourself that you cant succeed at weight loss, tell yourself that you will prevail. Speak with a tone of authority and your inner voice will hear you loud and clear.

Think but dont act. Have you ever heard the expression that wanting something doesnt make it so? If you want to drop your excess pounds, you have to do more than just wish it away. You actually have to take action.

Change your behaviors from ones that get you further from your goal to those that get you closer. Eat better. Increase your physical activity. Do what it takes to make your dreams reality.

Make excuses. In life you have two options, make excuses or make changes. You can either come up with every conceivable reason as to why youre not succeeding or you can use your energy to make a change. The choice is yours.

If you do or dont do something that is counterproductive to your weight loss goal, own up to it. Take responsibility for your actions. It isnt until youre totally honest with yourself that youll start to see actual changes.

Create an environment that promotes failure. If you always keep your candy dish full and your junk food stocked, youre just inviting trouble. A fat burning overview can help you build a clear outline of what you require to focus on to accomplish your fat reducing objective if you're a novice; or serve as a reminder for these who are at an advanced or more boost level of their weightloss program. Promptly after are seven steps that can serve as methods for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have fooled people into considering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to reduce more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Its like setting a bottle of alcohol in front of an alcoholic and chastising them if they take a sip. If you want to succeed, then set up an environment that allows you to do so.

Have healthy snacks like fruit, string cheese, nuts and low-fat yogurt on hand for when hunger strikes. Remove unhealthy foods from your immediate area. If others around you want them available, ask them to put them where you dont see them every time you walk by.

Weight loss isnt easy, but when you do things that hurt you rather than help you, youre making it harder than it has to be. Do yourself a favor, instead of trying to lose weight, commit to it. Make success your only option and youll hit it every time.

If you have any questions or want information about a specific weight loss idea, feel free to send me a message. And, if you want to make sure you never miss an article like this, just click the subscribe option and youll get weight loss tips, tricks and motivators sent conveniently to your email inbox. Until next time, keep fighting the fight!

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New Nutrition Facts Labels Aim to Be Less Confusing to Consumers

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book The Healthy Diner How to Eat Right and Still Have Fun, which is available on her blog and at amazon.com. For more articles on nutrition, health and lifestyle, visit her blog, Food and Health with Timi Gustafson R.D. (www.timigustafson.com). You can follow Timi on Twitter and on Facebook.

How many servings do you get out of one muffin? The obvious answer one is incorrect. The right amount is two. Why? Because that is how food manufacturers calculate calories, fat, cholesterol, sodium, carbohydrates, fiber, sugars, protein and other ingredients. Its not the individual item or container that counts but how it is divided up, often in the most arbitrary ways.

The so-called nutrition facts labels you find on the back of all packaged food and beverage products are not only hard to decipher, they mislead consumers who are already confused about their dietary needs.

It has been 20 years since the Food and Drug Administration (FDA) has last addressed the issue of food labeling. To overhaul the current regulations, the agency commissioned a new study to determine how labels could be simplified to help consumers make healthier food choices and limit portions. Confusion over serving sizes is considered a contributing cause to obesity.

For the study, researchers developed alternative displays of nutritional details based on whole food and beverage containers instead of serving sizes.

The nutrition facts label is only one tool that can help consumers make informed food choices [], but it is a valuable tool, so it is important to continue exploring ways to support effective use of the label for these purposes, said Dr. Serena C. A fat reducing overview can help you build a clear describe of what you need to focus on to achieve your fat reduction objective if you're a rookie; or serve as a reminder for those who are at an intermediate or more advance phase of their weightloss plan. Promptly after are seven steps that can serve as guidelines for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss courses have tricked people into believing that it is the same, but most diets and weight loss programs only work by causing a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Lo, one of the study leaders, in an interview with BusinessNewsDaily.

The researchers also found that the percentage of consumers who actually read food labels before purchasing products they are unfamiliar with has risen from 44 percent in 2002 to 54 percent in 2008.

One of the reasons why dividing entire package contents into smaller serving sizes is so important to the food industry is that the apportionment is a useful tool for making products sound healthier than they are. For example, if one serving has only a miniscule amount of a certain ingredient, e.g. trans fat, it can be labeled as 0 percent, while the whole package may contain significantly more.

It is not clear whether giving people information per content or per serving would make much of a difference in their eating behavior. Would they stop gorging themselves on potato chips half way through the bag if they knew the amounts of calories and fat up front instead of having to do math themselves? Doubtful.

But thats not really the point. What the issue of food labeling comes down to is the right of us consumers to know what we eat. Just like we should have full disclosure about genetically modified foods, pink slime or meat glue, we should have access to information on our entire food supply. Anything short of that is deception.

The U.S. Pharmacopeial Convention, a nonprofit organization that sets standards for identity and quality of medicines and food ingredients worldwide, defines the deliberate substitution, addition, tampering or misrepresentation of food, food ingredients or food packaging, or false or misleading statements made about a product for economic gain as food fraud. Where are we willing to draw the line?

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book The Healthy Diner How to Eat Right and Still Have Fun, which is available on her blog, Food and Health with Timi Gustafson R.D., and at amazon.com. You can follow Timi on Twitter and on Facebook.

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Searching for the Cause(s) of Obesity

Two thirds of Americans are overweight. One third is obese. Obesity and a host of illnesses related to weight problems kill more people than any other disease. Experts are scrambling to find answers for what causes the epidemic and seem to come up with new explanations every day, only to be contradicted by the next study. Unsurprisingly, consumers are confused and stop paying attention.

How is it that we are eating ourselves to death, not just here but increasingly around the world? Does the so-called Western diet, consisting of cheap, highly processed, highly caloric foods, make us fat? Or is it sugary sodas? Are portion sizes too big? Does the food industry turn us into addicts? Do we just not exercise enough?

So far, none of the countless studies on these subjects have had much impact in practical terms. Lobbying efforts and political gridlock are oftentimes blamed for the maddeningly slow progress. But that may not be the only reason. Some experts warn that despite of all the research, finding definite answers may prove elusive for some time to come.

If we can find the causes of obesity, we can try to eliminate or counter them, wrote Christopher Chabris, a professor of psychology at Union College, together with his colleague Daniel Simons of the University of Illinois in an op-ed piece in the New York Times. Unfortunately, finding causes is easier said than done, and causes we think we see can turn out to be illusions.

Hoping for a smoking gun that lets us clearly identify causation may not be in the cards, ever. As an example, the authors cite a study that analyzed potential connections between food advertising on billboards and prevalence of obesity in certain parts of Los Angeles and New Orleans. The study results showed that areas with more outdoor food advertisements had a higher proportion of obese people than those with fewer ads. So, there seems to be a direct link.

Not so fast, say the professors. Studies like these have a significant problem: They can show association between separate phenomena but not causation. In this particular scenario, interpretations of the findings could go in totally different directions. Even if you accept the existence of a correlation between food advertisements and obesity, you still have to consider a wide field of possible explanations. One could be that food vendors tend to invest more of their advertising budget in places where they believe food consumption is especially high. Obesity then may be an indicator that this is a good market for them. Which comes first, the chicken or the egg?

So does this mean there is no proof that food advertising influences peoples eating habits, and not necessarily in a good way? Studies like these can at best provide some indication that there may be a link, but they dont provide evidence for causation, the professors conclude. Only the gold standard of scientific research, which is the randomized controlled trial, could prove such connections, they say. And these standards are often not achievable in the real world.

The question is what does that mean in terms of taking anti-obesity measures. Do we have to remain indolent in the face of this alarming health crisis just because we cant pinpoint its causes with the highest standards of certainty? Food manufacturers and restaurant operators support that view. But if no compelling evidence can be had that advertising works, why would they keep spending billions of dollars every year on doing just that?

With all due respect for scientific standards, I cant help but think that calling for more and more studies on the causes of obesity only delays critical action that ought to be taken now. A fat loss overview can help you produce a clear outline of what you require to focus on to carry out your fat burning goal if you're a rookie; or serve as a reminder for these who are at an intermediate or more improve step of their weightloss program. Following are seven steps that can serve as methods for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss programs have fooled people into believing that it is the same, but most diets and weight loss applications only work by causing a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. We may not know whether food ads influence everyones eating habits, but we still can ban them from childrens programs on TV. We may never be sure whether drinking sugary sodas or consuming sweet snacks cause diabetes, but we still can stop offering them on school campuses. It may be unclear whether posting calorie counts in restaurants will make patrons order smaller portions, but we should at least give them the option, so their choices can be better informed. How many more studies and trials do we really have to conduct before we take at least a few steps in the right direction?

If you liked this article, you may also enjoy reading "How Serious Is the Food Industry About Helping in the Fight Against Obesity?" and "Obesity Must Be Addressed on Multiple Levels."

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book The Healthy Diner How to Eat Right and Still Have Fun, which is available on her blog and at amazon.com. For more articles on nutrition, health and lifestyle, visit her blog, Food and Health with Timi Gustafson R.D. (www.timigustafson.com). You can follow Timi on Twitter and on Facebook.

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hCG Diet Explained

Losing 30 pounds in 30 days seems like a tempting way to kick start a weight loss plan. The diet that touts this, hCG Diet, is gaining popularity and momentum with the mainstream. The diet works by ingesting human chorionic gonadotropin, a hormone found in the urine of pregnant women. The makers of this drug promise that the hormone will suppress hunger and cause the body to use its own fat for fuel. All this along with adherence to a strict diet of 500 calories per day for the first 45 days and the user is guaranteed a repaired metabolism and weight loss of a few pounds daily.

As the old adage says, If its too good to be true, it probably is. Side effects listed include headache, fatigue, irritability, restlessness, depression, fluid retention, enlargement and rupture of ovarian cysts, blood clots, testicular tumors, and others.

It is most likely that the result of the pricy hormones are a placebo effect and the weight loss comes from the very low calorie diet as there is very little research to back up this diet. Dieters that follow this plan are risking their health from the hormone shots but are also at risk for vitamin and mineral deficiencies. The limitations on the diet to 500 calories of organic, unprocessed foods is also setting a person up for inadequate intake of calories, protein, carbohydrates and fat. All these things are essential to normal body functions. A fat burning overview can help you establish a clear describe of what you demand to focus on to accomplish your fat burning target if you're a starter; or serve as a reminder for the ones who are at an advanced or more boost level of their losing weight program. Promptly after are seven steps that can serve as instructions for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have misled people into thinking that it is the same, but most diets and weight loss programs only work by causing a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. The likelihood that a person is going to get into the all or nothing binge psyche is also a risk taken when following such a restrictive diet.

This diet, as with most diets that are not sustainable for the long term, is a very risky gimmick. If a person wants to lose a few pounds, they would be better off following a healthy diet with treats in moderation, exercising and losing weight slowly, 1 2 pounds per week. If you need further information, please consult a Registered Dietitian in your area.

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Dr. Oz challenges you to try his plant-based vegan diet menu

What's the ultimate diet for enhancing your health and the health of the planet? Answer: A plant-based vegan food plan. And that's just why Dr. Mehmet Oz is challenging you to try this new plant-based vegan menu. Bonus: It's tasty and can boost weight loss as well as health. (Tip: Learn more about how a vegan, plant-based food plan can help you shed pounds by clicking here for "The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great.")

Here's the magnificent meal plan:

• Breakfast: Seeds and Goji Berry Granola make a crunchy start to the day.
• Lunch: Pistachio Pesto Quinoa avoids the standard starch in most lunch menus.
• Snack: Munch away on a mochachip snack bar. (Tip: Not into cooking for every meal? You can buy plant-based Larabars in the store or online. Our favorite: LARABAR Fruit & Nut Food Bar, Chocolate Chip Brownie flavor - click to order.)
• Dinner: Kick off your evening meal with a Kale Waldorf Salad. A fat loss overview can help you construct a clear summarize of what you require to focus on to achieve your fat burning objective if you're a beginner; or serve as a reminder for those who are at an advanced or more improve level of their weight loss strategy. Promptly after are seven steps that can serve as methods for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss courses have fooled people into believing that it is the same, but most diets and weight loss applications only work by resulting in a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. For the entree, enjoy Rigatoni With Roasted Garlic Butternut Squash Sauce.
• Dessert: Make it divine with Effortless Nutter Butter Ice Cream. All recipes are on the Dr. Oz Web site. And for more plant-strong, vegan recipes, click here for my list of the top six best plant-based cookbooks.

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'AARP New American Diet: Lose Weight, Live Longer:' Secrets to slender longevity

It is the dawning of the age of the Baby Boomer - and for those of us who have achieved age 50 and older, looking and feeling fabulous as we age seems to require a kitchen filled with supplements, vitamins, minerals, icky-tasting foods and boring beverages. It's enough to make you ask, "Is it really worth it?" To the rescue comes a new book: "AARP New American Diet: Lose Weight, Live Longer." In it, Dr. John J. Whyte takes the mystique out of weight loss, guiding us to the secrets of what really works. And the good news: It's much less complicated than all those endless magazine articles and talk shows would have you believe. A fat reduction review can help you build a clear outline of what you require to focus on to accomplish your fat reducing purpose if you're a starter; or serve as a reminder for the ones who are at an advanced or more enhance level of their weight-loss program. Promptly after are seven steps that can serve as guidelines for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have misled people into thinking that it is the same, but most diets and weight loss programs only work by causing a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor.

Among the easy-to-follow tips offered by Dr. Whyte:

• Eat breakfast. Enjoy a breakfast that includes whole grains, fruit and protein, such as whole grain cereal with a banana and low-fat milk.
• Drink water plus two cups of caffeinated coffee daily: Do you guzzle soda, juice, wine and other beverages all day long? Try drinking only water and two cups of coffee daily for fast, easy weight loss.
• Enjoy fish: Get your omega-3s with salmon, tuna and other fish rather than red meat.
• Eat fruits, veggies and whole grains regularly.
• Dig into vitamin-D-rich low-fat dairy foods, which also provide you with calcium.
• Snack on healthy foods, such as nuts or baby carrots with hummus.
• Limit eating out.

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The Many Health Benefits of a Good Belly Laugh

It feels good to laugh once in a while. Everyone knows that. But laughter as a health-promoting exercise is not as widely practiced, despite of the fact that scientists have long known about the healing effects of good humor.

In his best-selling book, Anatomy of an Illness as Perceived by the Patient (W.W. Norton & Co., 1979), Norman Cousins describes his own recovery from a life-threatening disease, which he credits in large parts to laughter.

What at first sounds like a good story man cures himself by watching funny movies is in fact an account of what scientists call the natural recuperative mechanism of the body, a.k.a. homeostatic response, meaning that the body is able to heal itself and return to a state of normalcy from injuries suffered at a time of illness.

Of course, proper medical care can support and accelerate the natural healing process, but recovery almost always also depends on the bodys own defense mechanisms. Among these defenses is the patients state of mind. In Cousins case, it seemed that a positive attitude and specifically a great sense of humor helped him muster the inner resources needed to overcome his ailments.

This, obviously, is a dramatic and rare example of the potential benefits of positive thinking. More common are reports that laughter has helped ease pain and suffering, not just the mental but also the physical kind. A recent study conducted at the University of Oxford, England, found that belly laughs caused the body to release endorphins, which act like opiates by inducing emotional calm and enhancing an overall sense of well-being.

During my internship as a clinical dietitian, I observed these effects more than once. I distinctly remember one occasion around Mardi Gras when a nurse dressed up in a clown costume tried her best to cheer up patients, some of whom were desperately ill. That night, the nursing staff reported having dispensed significantly less pain medication than on other days. The laughter in response to the nurses performance worked just like a painkiller.

Even if you are not seriously ill but just feel a bit run down, laughing can be good medicine for you, says R. Morgan Griffin who writes for WebMD. We change physiologically when we laugh, she says, our blood pressure goes up and we breathe faster, sending more oxygen through our system like a mild workout. Laughing may actually offer similar benefits as physical exercise.

Other possible side effects of laughter include stress relief, sounder sleep, better blood sugar regulation and strengthening of the immune system.

As plausible as some of these claims about the health benefits of laughter may sound, it is hard to prove any of them scientifically, warns Dr. Robert R. Provine, professor of psychology and neuroscience at the University of Maryland, Baltimore and author of Laughter: A Scientific Investigation. Its difficult to determine cause and effect when it comes to understanding what laughter actually does, he says in an interview with WebMD. But we all know that laughing, being with friends and family, and being happy can make us feel better and give us a boost even though studies may not show why, he concludes.

P.S. If you liked this article, you may also enjoy watching the movie Patch Adams (1998) with Robin Williams, which is based on the true story of a medical student trying to improve hospital patients quality of life through humor.

Timi Gustafson R.D. A fat loss review can help you produce a clear summarize of what you demand to focus on to accomplish your fat loss goal if you're a rookie; or serve as a reminder for those who are at an advanced or more improve level of their weight loss plan. Following are seven steps that can serve as guidelines for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss plans have misled people into believing that it is the same, but most diets and weight loss plans only work by resulting in a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. is a registered dietitian, newspaper columnist, blogger and author of the book The Healthy Diner How to Eat Right and Still Have Fun, which is available on her blog, Food and Health with Timi Gustafson R.D., and at amazon.com. You can follow Timi on Twitter and on Facebook.

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Meet the real winner of 'The Biggest Loser:' Jillian Michaels

Even before the new season of "The Biggest Loser" began, the return of tough-as-nails trainer Jillian Michaels received more publicity than the selection of the new Pope. Every episode this season seemed to feature Jillian more than the other trainers (possibly because she has the loudest voice and strongest views). As a result, the show has offered her an unequaled opportunity for free publicity - and with new fitness DVDs and a book on the market, Jillian herself described her return to "The Biggest Loser," in an interview with the Associated Press, as "a heckuva platform."

But it's only one of many platforms from which this fitness phenomenon performs her mission to help others get in the best shape of their lives. Jillian has also reigned as a best-selling author and fitness DVD creator. A fat reducing review can help you construct a clear summarize of what you demand to focus on to complete your fat burning objective if you're a beginner; or serve as a reminder for these who are at an advanced or more enhance stage of their weight-loss plan. Promptly after are seven steps that can serve as suggestions for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have misled people into considering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Among her most popular items:

• "Slim for Life: My Insider Secrets to Simple, Fast and Lasting Weight Loss,'' which offers easy ways to shed pounds and slip in exercise breaks. For information on buying the book, click here.
• "Jillian Michaels - 30 Day Shred" fitness DVD (click to buy now), which reveals how to lose 20 pounds in 30 days with moves ranging from cardio to toning.
• "Jillian Michaels Body Revolution" (for ordering information, click here), an all-in-one package, combines 15 exercise DVDs, a seven-day kick-start diet, meal plans and more for what Jillian describes as "Extreme Weight Loss."

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