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6 common diet plans

2008-08-20T08:59:00.000-07:00

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Review these common weight-loss strategies and ask yourself these key questions to decide if any can help you make permanent lifestyle changes.

When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore, and you're bound to discover that latest and greatest cure for being overweight. Some even work — for a while.

Unfortunately, people often find diets hard to sustain, in part because they tire of avoiding certain foods, loading up on others, or feeling deprived and hungry. And their diet is often temporary, something to endure for a while before returning to former ways. As a result, any lost pounds come right back once the diet stops.

Here's a summary of six common weight-loss strategies in circulation today, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.

Low-fat diets

Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why don't low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they're eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.

Low-carb diets

Followers of these eating plans believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Initially, when you follow a low-carb diet you may lose more weight than if you followed a low-fat, low-calorie diet. This increased weight loss may or may not continue long term depending on your commitment to following the eating plan.

A low-carb diet doesn't appear to be any easier to maintain than are other diets. Studies comparing low-carb diets and low-fat diets have found that after a year, people drop out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term. Well-known low-carb diets include the Atkins diet, Zone diet and Protein Power.

Glycemic-index diets

The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss.

You may have difficulty following a diet that emphasizes only foods with a low-glycemic-index ranking. Many factors other than food influence your blood sugar level, including your age and weight, the type of food preparation, and the portion size. The South Beach diet is an example of a low-glycemic-index diet.

Meal replacements

Meal replacements, such as Slim-Fast, provide less than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. Meal replacements — if used as directed — can be as effective as other weight-loss diets.

Meal providers

Some people have a difficult time knowing what they're supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive. Jenny Craig and NutriSystem are two examples of meal providers.

Group approaches

You don't have to lose weight alone. Group programs, such as Weight Watchers, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.

Does the plan fit your needs?

How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the program:

Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish, beans and other legumes), nuts and seeds?
Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
Feature foods you can easily find in your local grocery store?
Allow you to eat your favorite foods, or better yet, all foods?
Fit your lifestyle and budget?
Include proper amounts of nutrients and calories to help you lose weight safely and effectively?
Encourage regular physical activity?

If you answer no to any of these questions, the weight-loss program isn't right for you, as you probably won't stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.

How to stop emotional eating

2008-08-20T08:55:00.000-07:00

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Find out how emotional eating can sabotage your weight-loss efforts and learn how you can regain control of your eating habits.

Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied.

But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between mood and food

Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?

Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.

Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

How to regain control of your eating habits

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.

Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.

Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.

Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

Weight-loss goals: 10 tips for success

2008-08-20T08:51:00.000-07:00

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Well-planned weight-loss goals can help you convert your thoughts into action. Here's how to create successful weight-loss goals.

Weight-loss goals can mean the difference between success and failure. Well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you think about and transition into your healthy lifestyle.

But not all goals are helpful. Unrealistic and aggressive weight-loss goals — for example, losing 10 pounds each week or fitting into your high school jeans — undermine your efforts. They're difficult, if not impossible, to meet. And if your goals are beyond reach, you're more likely to feel frustrated and discouraged and leave your weight-loss plans by the wayside.

So how do you create weight-loss goals that will help, not hinder, your weight-loss efforts? These 10 tips can get you started.

Personalize your goals.

Set goals that are within your capabilities and take into account your limitations. Also, take into account your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.

Aim for realistic weight-loss goals.

Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly usually means losing water weight or muscle tissue, rather than fat.

Focus on the process.

Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable. For example, set out to walk for 30 minutes a day, five days a week.

Think short term and long term.

Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals (for example, running 30 minutes every day) can become stepping stones to reaching long-term goals (running in a marathon).

Write it down.

When planning your goals, write everything down and go through all the details. When and where will you do it? How will it fit into your schedule? What do you need to get started?

Pick a date.

Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.

Start small.

It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable and you're more likely to give it up.

Plan for setbacks.

Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.

Evaluate your progress.

Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals this week.

Reassess and adjust your goals as needed.

Be willing to change your goals as you progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle.

Top 10 Ways to Control Portions

2008-08-20T08:43:00.000-07:00

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Ask anyone who has achieved long-term weight loss how they did it and they're sure to mention portion control. In fact, it can make or break your weight loss efforts.

Learn how to size up servings and avoid overeating with the Top 10 Ways to Control Portions.

1. Break Leftovers Down

Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers?

That way, when you reach in the fridge to find something to reheat, you're retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.

2. Say Yes to Salads

Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner.

Of course, we're not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies will help you feel fuller and lean meat's protein will give you an instant energy boost.

3. Single out Trigger Foods

Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.

It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful.

4. Master Mini Meals

You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day.

My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you'll get never too hungry and lose control of your portion intake.

5. Keep Seconds Out of Sight

Don't serve family meals family-style. Keep pots and dishes away from the table where it's all too easy to go for seconds.

I can't tell you how many times I've rethought my second helpings as I've made my way from the table to the stovetop. I've often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that "breather" I've realized I wasn't hungry enough for another helping after all.

6. Make Meat a Side Dish

Treat meat or meat-based entrees as a side dish rather than the main part of your meal.

By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you'll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting.

7. Meet Yourself Halfway

Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner.

At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner!

8. Be a Kid at Heart (or Tummy?)

Order a kid's size meal when you go to fast food places to automatically control portions (and save money!).

Don't be embarrassed about asking for a child's meal. It's really no big deal. I've even got a trick for places that have a "12 and under sign" -- I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby!

9. Serving Standards

Learn to "eyeball" standard portion sizes and stick to them when dining out or dishing up meals.

Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.

10. Treat Yourself

And last, but not least ... indulge!

Treating yourself once in a while to a "forbidden" food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.

How To Increase Your Family's Fitness

2008-08-20T08:36:00.000-07:00

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Exercise is essential to good health and fitness, and studies also have demonstrated that exercise contributes to overall happiness by improving our mood. In spite of the known benefits of exercise, physical inactivity has become a serious problem for adults and children alike in the United States.

Many adults and children today are victims of the age of automation. We are driven to and from work and school. Once we arrive at our destination, we spend the majority of the day sitting at a desk, engaged in activities that may work our mind but do little to keep our bodies fit. At the end of the work or school day, we arrive home only to spend more hours sitting in front of the television or computer. In addition to not getting enough exercise, we tend to consume high calorie, high fat, nutritionally lacking snacks during our periods of inactivity.

Current recommendations state that children and adults should strive for at least 30 minutes daily of moderate intensity exercise. This goal can be met through a wide range of family activities that not only will provide exercise but enjoyment as well. Parents need to become role models for their children at an early age. If your children see that you are physically active and having fun while you exercise, they are more likely to be active and stay active later in their lives.

Here are some simple ways to increase your family's level of physical activity:

Plan a family hike through a scenic park. If you announce to your children that everyone in the family will be required to take a 2-mile walk on Saturday, chances are good that your idea will be met with resistance. However, if you turn the walk into a family outing and allow your children to participate in the planning, your children will be more likely to cooperate.

Challenge your children to a basketball, volleyball, tennis or baseball game. Children like the idea of competing against adults. They are likely to have fun, and, at the same time, everyone physically benefits from this activity. This also promotes being active at any age.

Join a community center that offers fitness and recreational programs. Check out your local YMCA or department of recreation. Many of these organizations offer community sports, and some also have swimming pools, skating rinks and fitness centers that the entire family can enjoy.

If your child is involved in organized sports, offer to help out. Coaching is not the only way to get involved in your child's sports program. Offer to help at the concession stand or transport children to and from games. If you stay involved in your children's activities, chances are greater that they also will wish to remain involved.

Emphasize fitness and fun, rather than competition and perfection. Not every child is going to be a great athlete. When children are made to feel inferior, they tend to withdraw from organized sporting activities.

When picking indoor activities, select those that will offer some type of physical activity. Bowling, skating or touring a museum are better choices than seeing a movie.

Allow your children to include their friends when you are planning your exercise activities. Establishing friendships and forming peer groups are of vital importance to your children. Your children will be more likely to want to participate in activities that include their friends.

Discuss ways that everyone can be more active in daily life. Take the stairs instead of the elevator. Park farther away from mall entrances. Take a short walk after dinner. Don't drive somewhere that you can easily walk.

Limit the amount of time that is spent watching television and playing video and computer games. Allow your child to select one or two favorite programs and do not leave the television turned on continuously. (Studies show that the average American child spends about 24 hours each week watching television.) Bargain with your children. For every hour of television they watch, get a commitment for equal time engaged in physical activity.

Try not to take away physical activities as punishment for your child. Exercise promotes good health and is needed on a daily basis. If necessary, withhold other activities that will not interfere with your child's need for physical activity.

Don't stifle informal play. While organized team sports have value, encourage your children to "play" often. Some of the best ways to promote fitness and creativity are through playing outside with friends.

Openly support physical education and recess at your child's school. With so much emphasis on classroom learning, physical education time is constantly fighting the chopping block of school budgets.

How It Works

2008-08-18T11:58:00.000-07:00

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Part 1 – Yellow:

Cleanse & Detox is a complete, effective and extra strength cleansing and detoxification formula made with the strongest extract ingredients. Part 1 is formulated to improve bowel function and prevent the storage of fat by removing internal toxic and chemical build up.

1. Magnesium Hydroxide is responsible for the metabolic function of over 350 enzymes in the body and it promotes proper bowel function. Over 80% of American are Magnesium deficient.

2. Carqueja has shown to be effective for liver and digestive disorders as well as a blood cleanser.

3. Fedegoso has shown to protect the liver from chemical toxins, normalize liver enzymes and processes, and repair liver damage. It is also an excellent natural remedy for bacterial and fungal infections and is clinically shown to boost immune function.

4. Jurubeba has long been used for liver and digestive disorders. It acts as a liver tonic and a remedy for many types of digestive disorders by stimulating digestive functions and promoting gastric emptying.

5. Guava Leaf is used as an herbal antibiotic, to support proper bowel health and as weight loss aid. It is able to relax the intestinal smooth muscle, which inhibits bowel contractions and aids in the re-absorption of water in the intestines.

6. Gervão is employed to stimulate digestion, aid in the function of the gastrointestinal tract and is also used for liver problems.

7. Abuta is believed to aid in poor digestion, drowsiness after meals, and constipation. In Brazil, it is used as a diuretic and as a general tonic, as well as to reduce fever and relieve pain.

8. Psyllium supports the gastrointestinal tract. It can help lower cholesterol and blood sugar levels. In the intestines, psyllium may stick to cholesterol in foods, keeping it from being absorbed and forcing it to be eliminated.

Part 2 – Orange:

Energy & Metabolism Support is a comprehensive weight loss formula. It consists of ingredients used for years by Brazilians to reduce appetite, increase energy levels and enhance metabolism. This multifaceted approach makes it extremely effective in reducing caloric intake while simultaneously increasing caloric burn. The combination of ingredients in Part 2 of the Emagrece Sim Diet System Diet System have been scientifically proven to produce weight loss results.

1. Cha de Bugre is a great appetite suppressant that makes you feel full after eating much less.

2. Yerba Mate balances blood sugar levels, stimulates digestion and assists your body in functioning more efficiently increasing in your energy level.

3.Guarana is great at fighting obesity and cellulite. It is known for its ability to also reducing fatigue.

4. Damiana acts as a diuretic and mild laxative.