The world is full of contradictions. On one hand you get bombarded about the obesity epidemic and its consequences to personal health, government budgets and life in general and they all come with an emphasis on losing weight. On the other hand there is that idea about people being obsessed with diet plans, calories and weight and mentioning ‘you are on a diet’ is looked like you are a second hand citizen.

At the same time you probably heard it all before that diets don’t work and is all a lucrative way to get the money from your pocket while you struggle through some wacky weight loss way. Has it all taken over your world, time and life, leaving you confused and worn out?

Maybe it is time to stop dieting and start living.

What does it mean?

This simple saying seems to becoming the new mojo and as with everything else the new diet fashion. It is a little bit like those books of wisdom which become the new sensation overnight covered with loads of mythical meanings.  Then everybody jumps on the boat of finding the ‘ultimate happiness’ and making ‘the universe work for them’. I can’t remember when or where I first came across such saying but no doubt it was attractive and loved it pretty fast. Obviously it is very attractive the idea of breaking free from the eternal fight with food however I do like to keep things simple.

I’m sure to stop dieting and start living can mean a lot of things to a lot of people and in many ways is a simple change of attitude towards food and lifestyle and still lose weight. Here are some tips on how you can make this work for you.

Step 1 Changing attitudes

1. Stop the food panic.  

Everyday there is something new about ‘food’. Eat this specific food to lose weight, eat that for cancer, eat the other for diabetes, eat this way for younger looks; don’t drink that for health and on and on and on… Think to yourself how many times have you rushed to the shops to get this fruit or that vegetable or wondered whether you should have a drink of wine or a cup of tea just because it said or you heard or you read somewhere that you should.

All this business can be tiring and in many cases pointless. Stop being in a constant panic about what, and when you should eat. Now I may be criticised that I am saying to ignore everything and just go and eat whatever comes your way. No, that is not the point either. There is a magic word called balance. All I am saying is relax about food and stop obsessing and panicking about every little thing regarding food.

Think simple. Nothing works in isolation, and if for example you eat all the berries in the world you will not become the strongest thinnest and most healthy person in the world. A lot of the hype on specific foods is for commercial purposes. Yes there are types or groups of foods which have really good benefits and it is suggested you eat more off and some which can have harmful effects and it is suggested you eat less off.

2. Food guidelines

A lot of scientists, ‘experts’ and the governments have worked different guidelines and food pyramids and plate charts and a lot of other things on what to eat. These are what they say on the box, guidelines. Basically is a guide of what a balanced diet may look like. Some are better than others and by all means they are not perfect. Use them as that but don’t get hooked on them and there is no need to follow them religiously as if your life depends on them.

3. See food for what it is

I’m sure if I ask what food is I will get hundreds of different answers ranging from energy to a social commodity. We have given food a lot of different purposes and roles however in its essence it is a necessity for survival. We ultimately eat because we need the nutrients to exist as beings. Yes it can taste good or think it can make us feel better or use it to socialise with friends etc. However, think to yourself if you have a car and you stop putting petrol it is so far it will take you before it stops. Although the human body is more complicated than the engine of a car in its principle if you stop eating you will have about 30 days before you die (this always depends on reserves and condition of a person amongst other things).

What we put inside our body will affect our body kind off similarly in a car the quality of the petrol can affect the works of the engine. So when you fill your plate for a meal look at it and think that it is your petrol in your engine.

Step 2 Change your life

I am sure you heard it a million times make life changes don’t just diet. To be honest I must have mentioned it in majority of my articles. Changing your attitude towards food is a first step in getting preparing for those life changes. Making life changes is harder than it sounds especially if it involves changing habits accrued through all your living days. A lot of people may think why they should change their life and habits when all they want is to lose a few pounds. I would say you don’t have to, however if you do want to feel free from the diets and be able to sustain that weight loss without having to go through a torture every time then it is a very good way forward.

4. Jump off the diet wagon

A weight loss diet is something temporary and it usually involves a specific method or regime which you follow. Some may result in losing weight and reaching your goal, some may not work at all. However, once you stop then what? The diet served its purpose; you lost the weight so you stop dieting and even if are a little bit more careful at start, you soon go back in what ate in the past. Well to be honest what you ate or how you ate in the past is what led to putting on weight in the first place. So then what? Go on a diet every time you want or need to lose weight.

Basically stop being on a ‘diet’ and aim to make those changes in your diet and lifestyle which they will result in losing the weight but will benefit your health and weight sustainability in the long run.

5. Make small changes

Take one small step at the time. Think about it: If you are used to eat chips and sweets and processed food how easy do you think it will be to stop completely and start on salads and fruit. In addition, if your body is used to live on chips and all that it is addicted to it, it will torture you with headaches, hunger fits and cravings. Undoubtedly some people are very determined and have will power made of steel and they can do it. In general is a shock to the system.

To the point, start by introducing things into your everyday diet slowly. How much and how often you will be changing things is something which depends on the individual. See bellow the table for some ideas. If you bring change slowly you are more likely to stick to it and become part of your diet. If you aim to jump on a whole new diet it will feel alien and you could struggle through it.

6. Aim for balance and variety.

As I mentioned at the beginning there is not one miracle food. To that I will also add don’t aim to exclude from your diet all foods considered bad. Instead include as many foods from as many groups you can. Have vegetables, fruits, salads, meat and fish and enjoy your chips as well. Life is for living, that’s what I say, and going through life feeling deprived of what you like is not a good strategy. For a start it is so long you can go before you get fed up. On the other hand balance doesn’t mean one thing all the time; for example when I say enjoy your chips doesn’t translate to having them with every meal.

Having a variety of foods will also help with beating boredom and creating a variety of meals and options. After all you are creating an eating pattern for lifetime not following a weight loss diet for a specific period.

7. Think big

The ‘big’ does not refer to the size of the meal portion, but it rather refers to the big picture. It also refers to many different things. First, don’t put your emphasis on losing the weight as again you will be trapped in the ‘diet’ mentality. No doubt your aim is to lose the weight but by making small changes to your lifestyle the weight loss will come naturally. For example if you start replacing slowly the rich and calorific meals with more healthier options then automatically you will have cut down on the amount of calories you consume. Obviously the bigger the changes the more weight you will lose but if you are more likely to stick to small changes then that’s what you want to be aiming for.

Secondly don’t get trapped in thinking on the little things. Having a portion of chips for example, once a week will not topple over the scales or damage your health. It is the overall nutrition which matters more. Having a portion of chips once a week and a pizza once a week and ample of fizzy drinks through the day, and sweets and overall you consume 5 meals a day which add up to an enormous amount of calories, then that will topple the scales.

8. Re-evaluate your goals

Part of seeing the bigger picture is actually thinking what your goals are as well. If you set a goal of I want to fit in that specific outfit for that specific event then this refers to something short term. First changing your whole life for just an outfit may seem pointless as a short term weight loss regime will do and second once you reached that goal then you will feel as purpose served now why carry on. Try thinking what goals you want in life. Try changing the original goal in I want to be able to fit in outfits like that when I want to and for all occasions now and in the future. In simple words try to put your goals into a lifetime perspective.

This doesn’t mean that it appeals to everybody. For many people it is not important or doesn’t mean anything as such. Don’t do things just because it is a fashion or because someone tells you is a good thing to do. Choice is a personal thing, and I could tell that a balance healthy diet is good for weight and health and is a better option long term than fast restrictive diets. However, if this doesn’t come near to what you want is a matter of choice.

Sticking to a weight loss regime can be a hard job especially if it involves losing the weight in long period of time. The first few weeks it is easy to keep motivated especially if you can see the pounds falling off. As time progress, weight loss can slow down, maybe hit a plateau, hit a few parties, or simply lose interest and perspective.

Before you know it all the good work seems to disappear and the pounds slip back on. So what can you do to get back on track? Read our tips on how to get back on your weight loss goals and avoid more disappointment.

Short term mishaps:

1# Put it behind you.

Did you find yourself in a binge week or two? Well it happens especially if circumstances are full of temptations. The trick here is not to give up and not to panic. If you keep dithering about that meal last night, or the party last week and how much you eaten or drank, then you will be spending your energy on things you cannot change. The result will most likely be to feel bad and comfort eat. Then you will definitely be putting the pounds back on.

Put it behind you and get back on track. It is unlikely that one day’s overeating will tip the scales, but if you give up now it will be even harder to start again. Go back to your plans, re-evaluate and continue with your goals. See also: How to stop binge eating at night.

2# Don’t be hard on yourself.

If you slipped out of your goals and had a bit more than you should don’t go back thinking that you have to make up for it. What happened happened and treat it as a little mishap. It is common for people to say I had that chocolate at dinner so I will skip supper, or I had a bit extra last night I will eat less today. Cycling calories through the days can have a benefit, but torturing or starving yourself to make up for calories will only feel hard and you are likely to give up altogether. Just go back to eating healthy and it will all follow its course.

3# Re-evaluate your regime

Do you find yourself slipping up all the time and it is hard to stay on your weight loss goals? Well it could be as simple as the regime you are following is not ‘good’ for you. There are hundreds of weight loss regimes, diets, and methods to choose from. You can also read our most popular diets review to help you with your decision. Maybe the regime you are following has worked for thousands of people or it was great 2 years ago when you did it but this time it may not be what you need.

Go back to the beginning and think what makes you slip up, what is hard about it and why it doesn’t work. Re-evaluating a weight loss regime applies to both short term and long term goals. It could be that you hit a plateau, or you feel bored after dieting for a year. Even if a regime worked for a period of time it may be good to re-evaluate and see what you could change, add, remove adapt. Make you weight loss follow you and not always the other way around.

Slowdowns and plateaus:

4# Motivate yourself.

Plateaus happen to more or less everybody. Your body keeps adjusting to losing weight and it can slow down in the speed it loses weight. This tends to be the time when people lose motivation and start feeling frustrated. First be realistic about it and be patient. Maybe you haven’t lost much the last weeks but keep in mind that it can happen. It is important to keep your motivation going. Do re-evaluate your regime first (see above).

One way to start in motivating yourself is by thinking how much you have achieved so far and concentrate on the positive. Remind yourself why you wanted to lose the weight in the first place. Make a motivation list with all the goals and things you want to gain by losing weight. Is it to look good on your wedding, or for health reasons, to fit in an outfit or to feel better about yourself? Whatever the reason is what made you start in the first place. For more motivation tips also read our ‘I want to lose weight but have no motivation’ article.

5# Beat the boredom.

Boredom is another major factor why people give up weight loss dieting. Following a specific diet for a couple of weeks can be easy, but following the same all diet for months can be like a prison sentence and no surprise people want to just escape from it. Firstly is best to opt for weight loss regimes which promote a healthy balance diet rather than restrictive diets. The first ones tend to allow more freedom in choosing menus and the foods you can eat and so it is harder to feel bored. An example is Mediterranean style diets which tend to include foods from all categories and have a vast amount of recipes and menus. See also: The real benefits of the Mediterranean diet.

Another option is to change the regime you follow. I have already mentioned above about re-evaluating your regime and whether it works for you. Look around as well and find a regime which works for you.

6# Get physically active

If you have hit the dreaded plateau point and you are not sure how to get going again try being more physically active. Plateaus and slowdown can generate a lot of frustration and you can easily give up on your goals. Physical activity whether is structured exercise or just going for a walk can increase the amount of calories you burn and kick start the weight loss again.

Chose something fun which you will enjoy and you are likely to stick to it. Going to the gym is not to everybody’s liking (including me) or budget. However, there are so many fun activities and options to choose from. Look at a local club or gym to see what other activities they offer. Some ideas are: start a class like dancing or Pilates, start swimming possibly as a family activity, join a sport or see if there are running groups in your area.

As a start think what do you like and what suits you. Then search to see what’s available and go for it. Once you start seeing the results and feeling the benefits you will not want to stop.

Starting again:

7# Think positive

It is time to stop being negative about yourself and start loving what you see in the mirror every day. Maybe you have a few or a lot of extra pounds and it could be that you are fed up with the way you look. However, if you are always negative about your weight you will only make yourself feel bad and struggle through ‘must do’ weight loss diets.

Change that attitude towards to a more positive and loving way, your body is something precious and it does deserve the best you can give to it. Losing the extra weight is not about punishing yourself for all the takeaways and binges of the last years but more like looking after ‘you’.

8# Take action

It is all good and well to say you need to lose the weight but it won’t come off by talking. Take action. Set a day and start. Planning is a very helpful tool for achieving your goals and it can be your starting point. Set a day for planning, a day for choosing your regime, a day for getting all ready (shopping, clearing cupboards etc) and a day for starting. Why not read our 20 rapid weight loss tips for extra ideas.

If you leave it to an abstract ‘I am going to start’ it may never happen or there may 100s of excuses why it should be tomorrow. Set clear days and stick to them.

9# Get support

For a lot of people finding the motivation and going the mile alone can be difficult. Having someone to do it together can provide the drive and the motivation to start again and stick to a weight loss regime. Studies also support that the most successful ‘dieters’ are those who have support.

Support can come from a lot of different sources and in many ways. Weight loss clubs could be one of them. Moreover, support could come from family, in terms of help or an ear to listen to you. A very close friend of mine wanted to lose weight but could never stick to it or stay away from temptations until her husband decide to be her weight loss ‘coach’. He supported by eating healthy and even went as far as preparing meals and packed lunches for work. It is needless to say that the result was success.

10# Find you nemesis and prepare for it.

People often have a reason why they slip off their goals or why they find it hard to get back on. This reason can be different for each one and could range from not being able to resist a chocolate to I haven’t got time to cook. That reason is your little nemesis which makes your life hard. Make a list of all the things you may think will be affecting you or do affect you in reaching those weight loss goals. Are you too busy, don’t like weight loss diets, or are there too many biscuit tins in work? Whatever it is work it out and work a plan for it.

There are ways to work around busy lifestyles when ‘dieting’, or opt for weight loss regimes which are flexible and suit your taste and lifestyle rather than strict weight loss plans, or little tricks you can do to cut down on the biscuits and sweets (see also how to control your desire for food). Losing weight can be as flexible as you want to make it.

However, don’t forget to be realistic in what you expect from your weight loss regime. If you want to follow a relatively low calorie diet, and lose a lot of weight fast, but without giving up sweets or chips it may not be possible.

There has been an ongoing push in the weight loss industry towards high protein, low carbohydrate diets.  Whilst some of these diets feature extreme methods that involve eliminating all forms of carbohydrates, an approach which puts the dieter at risk of nutrient deficiencies and does not develop a healthy long term eating pattern, there is some evidence that a more moderate approach to the high protein craze may be beneficial for weight loss.

It is thought that protein can satisfy hunger better than carbohydrates or fats.  Therefore a diet higher in protein may keep us fuller for longer and reduce overall intake of food.  A recent study published by The American Journal of Clinical Nutrition  suggested that when following a higher protein diet, participants ate less overall calories, as well as feeling less hungry and achieving fast weight loss.  Other studies have also found reduced levels of unhealthy fat in the blood and increased weight and fat loss in participants following high protein diets; however, further research into why this occurs is necessary before higher protein diets can be recommended to everyone.

The amount of protein and carbohydrate required in a person’s diet varies greatly depending on physical activity, age, and any medical conditions they may have.   The recommended intake of protein daily is 56 grams for men and 46 grams for women, however, a gradual increase in protein to about 120 grams per day may provide weight loss benefits.  Although there is unlikely to be any negative effects of increasing protein, it is important to speak to a health professional before increasing your protein intake drastically.  Also remember that if you are increasing your protein intake, you will need to decrease your intake of other foods such as carbohydrates and fats, or you will end up eating more calories, the quickest way to gain weight! It is also essential to maintain a balanced meal (and diet), containing whole grains, fruit, vegetables and unsaturated fats.

What Proteins to choose?

When following a weight loss diet not all protein sources are created equal.  Many sources, particularly those from animals, are high in fat and calories, and whilst they may keep your fuller for longer, you may also gain weight due to the excess calories.  The quality of the protein is also important.  Those from animal sources contain all the essential amino acids required for cell regeneration and muscle growth in the body, whilst those from plant sources tend to be incomplete.  You need to eat a variety of different plant proteins to obtain all the amino acids.  Protein sources that contain other key nutrients such as minerals or vitamins are the best choice.

5 High Protein Foods for Weight Loss

1.      Low fat dairy products

Low fat diary provides good quality protein in addition to calcium that is essential for strong bones.  Dairy can easily be added to dishes to increase the overall protein content, for example, stirring a little natural low fat yogurt into a vegetable soup. Or make a quick high protein breakfast on the run, with a skim milk fruit smoothie.  One cup of skim milk contains 8g of protein and all the nine essential amino acids.   Be sure to choose low fat options, as these are lower in calories, and limit higher fat foods such as hard cheese to a couple of serves a week.

2.     Fish

Fish is an excellent source of protein, and can be a better choice than red meat or chicken, as it generally has lower calorie content.  For example a six pound porterhouse steak contains 38 grams of protein, but it also has 41 grams of fat (a lot of which is unhealthy unsaturated fat), and about 540 calories.  The same weight of salmon contains almost as much protein (36 grams), but has less than half the fat, and only about 350 calories.   Oily fish such as salmon and mackerel also contain heart healthy omega three fatty acids.

3.     Eggs

Eggs are an incredibly rich source of protein, as well as other important nutrients such as B vitamins which are important for converting food into energy in the body and selenium, a powerful antioxidant.  Unfortunately, eggs are also fairly energy dense and the yolk is quite high in fat.  For weight loss, you may find it helpful to use only the egg whites, which are high in protein and low in calories and fat, however as most of the other nutrients are in the egg, try to include these from time to time.  A good way to do this is to make scrambled eggs with one whole eggs and 2 egg whites, giving the benefits of the yolk, but with less calories than three whole eggs.

4.     Soy Protein

Sources such as tofu, soy milk and soy beans can all be good protein sources for weight loss.  They are naturally low in fat and generally lower in calories than meat products.  Soy protein is plant based; it does contain all of the essential amino acids, although some are in lower quantities than in animal products.  It also provides valuable nutrients such as folate, potassium and fibre and has been found to lower blood cholesterol.

5.     Poultry

Chicken, turkey and other forms of poultry, with the skin removed can all be good sources of protein in a weight loss diet.  They are a lower fat alternative to meat, but still contain all the essential amino acids and important nutrients such as iron.   It is essential to choose low fat cooking methods such as grilling, steaming or baking with minimal added fat to keep the calorie and fat content low.  Watch out for minced products as these may have fillers which lower the protein content and increase fat and calories.

It is a common misconception that a vegetarian diet is ‘healthier’ and therefore better for weight loss than a diet containing meat products.  Although a vegetarian diet is likely to be higher in vegetables, beans and legumes than a more carnivorous eating style, this does not necessarily mean it is lower in fat and calories.

To lose weight, the total calories that we eat need to be less than those which we burn.  Adopting a vegetarian diet may help you to achieve this negative balance, but it is important to be aware of vegetarian foods that can contribute just as many calories to your diet, if not more, than meat products.  Whether you have chosen a vegetarian diet for weight loss, or for other health or ethical reasons, it is still essential to be well informed about the types of food you are eating and the way they can impact on your health.

Benefits of a vegetarian diet for weight loss

A well planned vegetarian diet can provide many health benefits to the follower.  Vegetarians often replace meat products with legumes, such as lentils and chickpeas.  These are high in fibre and contain many key nutrients, as well as being lower in fat than most meat products.  Vegetarians also normally eat more or a greater variety of vegetables than meat eaters too, meaning their diet is likely to be richer in vitamins.  Processed meats and high fat cuts of meat contribute large amounts of unhealthy saturated fat and calories to the diet, so by eliminating these products, calorie intake may be reduced.

However, eliminating meat alone is not usually enough for significant weight loss.  To achieve healthy weight loss on a vegetarian diet you can try to follow these tips.

 1# Choose low fat dairy products

Many vegetarians use dairy products as a substitute protein source to replace meat in their diets.  This does have the benefits of providing a complete protein source, with essential minerals such as calcium, but can also be a high saturated fat and calorie alternative.  It is important to choose low fat versions of products such as milk and yoghurt; these will still have the same amount of protein and calcium, but less weight loss hindering calories and fat.

Cheese is another popular vegetarian choice.  Low fat hard cheeses can have a bland taste and still be relatively high in fat, so you may find it better to substitute with a naturally low fat fresh cheese such as cottage or ricotta, or simply limit your hard cheese intake to only a few times a week in small serves.  Using a more strongly flavoured cheese such as parmesan in cooking means you need less to appreciate the taste.

2# Use low fat cooking methods

Vegetables, legumes and beans are all low fat and calorie, high fibre, nutrient packed foods, as long as you cook them the right way.  Frying foods in oil, coating salads in oil dressings, or spreading butter on wholegrain bread are all easy ways to add a lot of calories to your diet and slow weight loss.  Try frying in a non-stick pan with a tiny amount of unsaturated olive oil, or use a method that requires no fat such as grilling or baking.  Sprinkle vegetables with fresh or dried herbs and spices and drizzle with lemon juice for added flavour without the calories.  Try to avoid using butter and mayo in sandwiches and on bread.  Opt instead for low fat spreads such as mustard.

3# Avoid processed foods high in sugar, fat or refined grains

By choosing to eat vegetarian foods, you do eliminate a number of unhealthy food choices from your diet. However, there is still a huge number of processed, high calorie and fat foods that contain no meat products and will stop you from losing weight.  Biscuits, cakes, donuts and pastries (sweet and savoury) can all ruin a diet.  Be especially aware of vegetarian options such as pasties, quiches and pies.  Although they may contain more vegetables than the meat version, the pastry and fillings and still be high in fat and refined grains.  See also: What are empty calories food.

4# Beware ‘fake meat’ products

Meat substitutes come in just about every shape and form.  These are usually made from gluten or soy proteins and flavoured to resemble popular meat foods such as bacon, burgers and hot dogs.  Whilst in general, these are lower in saturated fat than meat, as they are made with vegetable proteins, it must be remembered that they are also processed foods, and it is not always clear exactly what is in them.  It is important when choosing products that you check the calorie and fat content of the product as many contain hydrogenated fats and fillers that bump up the calories.

Also bear in mind that if you use unhealthy cooking methods such as frying, or add unhealthy condiments to a meat substitute, the calorie and fat content will also be increased.  A burger made with vegetarian bacon and burger, but still slathered in mayonnaise, fried onions, and cheese, all on a sugary refined white bun isn’t going to help you lose weight.

5#Choose healthy restaurant and takeaway meals

Vegetarian meals are becoming more and more readily available in restaurants and take away joints.  This means that there are usually a lot more choices on a menu than in the past when a vegetarian diner may have been met with one or two options, or even just a salad.

Unfortunately, not all chefs are well versed in vegetarian cooking, meaning that a lot of vegetarian dishes are bland or rely heavily on ingredients such as cheese, cream and fat for flavour.  It is important to make informed choices when eating out if you are trying to lose weight, for example always choose a tomato based pasta sauce rather than a creamy or cheesy one and ask for less cheese on pizza toppings.  Ask for your salad dressing on the side and opt for oil and vinegar versions rather than creamy one such as Caesar.  Try to choose dishes that have been cooked in a healthy manner such as grilling, boiling or steaming rather than frying.  If you are unsure of how something is cooked or what is in it, ask!  This can be particularly important in Asian restaurants, which generally have a lot of vegetarian options, but are often deep fried. See also 10 Dining out tips for losing weight.

6# Watch your portion sizes

Even if you are eating the healthiest foods, if you eat too much you will put on weight.  For vegetarians, it is important to watch the size of the carbohydrate portion of your meal.  As you are not eating meat, more of your plate may be made up of carbohydrates such as pasta, potatoes or rice.  These are all easy to overeat and may not keep you as full for as long as a protein based food.  Try to fill the majority of your plate with vegetables and include a protein source at each meal to avoid over eating carbohydrates.  If necessary, buy smaller plates as these give the illusion that you are eating more.  See also: How many calories you should be eating per day.

Gluten free diets are becoming increasingly popular in the diet world.  More and more gluten free products are available in supermarkets and restaurants are serving up a wider range of gluten free dishes.  However, many people are following the diet for the wrong reasons and it needs to be stressed that the gluten free diet is not primarily a weight loss diet, but in fact a necessary diet for people with the clinical condition, Celiac Disease.  It is also important to note that a gluten free diet is not the same as a low carb diet.

This is not to say that people who follow a gluten free diet will not lose weight, but the diet is not designed for this purpose, so there are no guarantees.  Furthermore, people following this diet need to be aware that by following a gluten free diet, they are eliminating a large number of nutritious foods from their diet and are therefore at risk of nutrient deficiencies unless appropriate substitutions are made.  See also: What is a well balanced meal

What is Gluten?

Gluten is a protein found in wheat, barley and rye grains.  It is therefore present in foods such as bread, pasta, cakes, biscuits and anything made with flour.  Gluten is also present in many processed foods due to thickeners, flavours and coatings such as bread crumbs, which contain derivatives of these grains.

Who should follow a gluten free diet?

A gluten free diet is suggested for patience of Celiac disease. This disease affects more than two million Americans (possibly more) as it is often left undiagnosed.  When people with this condition eat gluten, their immune system attacks the protein and causes damage to the tiny, protrusions called villi in the small intestine, which are responsible for the absorption of nutrients into the blood stream.  This damage means that nutrients are not absorbed well into the body and the person can miss out of vital vitamins and minerals necessary for the body to function.

In addition to these nutrient deficiencies, more obvious symptoms may include weight loss, anaemia, upset stomachs, bloating and fatigue.  If the damage continues over the long term, irreversible damage may be done to the intestine, and there is a higher risk of intestinal cancers.  It is therefore vitally important that a strict gluten free diet is followed at all times.

What does a gluten free diet involve?

Many people who take up a gluten free diet for weight loss or reasons other than Celiac disease do not realise the effort and risks of following the diet.  A strict gluten free diet not only eliminates bread, pasta, cakes, biscuits, crackers and any flour containing products but also means that a huge amount of frozen foods, takeaways, processed foods and condiments cannot be eaten.  Even if the main ingredient is not wheat, barely or rye, many foods contain products derived from these grains and must be avoided.

There is also a risk of contamination.  If you are following a true gluten free diet, you should have a separate toaster, chopping board and knife for gluten free bread.  Foods with gluten should not be prepared in the same area or pans as gluten free foods as even the smallest amount of contamination can do damage to the intestine.  At restaurants, people with celiac disease need to not only request gluten free meals, but also make sure the chef is aware of the possibility of contamination and prepares the foods separately.  If you do not have celiac disease, you may not follow the diet as strictly as this, but if you do not, your diet is unlikely to be completely gluten free.

A gluten free diet also represents a large increase in food costs to followers.  Gluten free products such as bread and pasta are usually significantly more expensive than normal versions and although they are becoming more readily available, it can still be difficult to locate products in smaller shops and supermarkets.  Another issue is taste, although this is also improving, gluten free products derived from other types of grains and proteins often have a different, and in many cases undesirable, taste and texture.

People on a gluten free diet must also be conscience of the foods and therefore nutrients that they are eliminating from their diets.  Cutting out breads and pasta from your diet can lead to a lack of the B group vitamins these foods contain.  This can cause low energy and fatigue if these vitamins are not obtained from another food source.  Fibre intake may also be low, as eliminating whole grain products from the diet and replacing them with gluten free products often made from refined corn or rice flour can decrease dietary fibre intake.  It is important to replace the eliminated foods with alternatives that provide these nutrients such as alternative grains like quinoa and wild rice.

Is a Gluten free diet beneficial for weight loss?

There is little scientific evidence that a gluten free diet is beneficial for weight loss.  Although there are many people who report successful weight loss and energy with a gluten free diet, this may in fact due to the fact their overall food intake has decreased.  Foods containing gluten such as pasta, bread, cakes and pastries are the types of foods that are often over eaten, so by eliminating these from the diet, most people will be eating less calories. Unfortunately, if they are not substituting these foods with gluten free alternatives they are also placing themselves at risk of nutrient deficiencies and fatigue due to low carbohydrate intake.

If following a strict diet, it is also probable that dieters are avoiding many other weight inducing foods such as processed foods and takeaways, high fat condiments and sauces in case they also contain gluten.  This may also be a contributing factor for those who have experienced weight loss on this diet and may in fact be a good practice to adopt.  These foods usually contain little nutritional benefit and thus can safely be eliminated from the diet. See also quick and healthy weight loss tips

On the other hand, it is also important to remember that realistically a gluten free diet can easily contain just as many calories as a diet containing gluten.  Gluten free foods are often just as high in fat and calories, if not more so than their gluten containing counterparts.  A gluten free diet does not aim to reduce calories and fat, and so is not designed to cause weight loss.  It is not recommended to follow a gluten free diet for weight loss purposes as there is no scientific evidence to support this as a viable technique.  If you suspect you are suffering from Celiac disease, it is important to get an official diagnosis from a doctor, and see a dietician for advice on how best to follow a gluten free diet.

The common saying I hear in the office after a stressful day is that there is nothing better than a nice meal and a couple of drinks at the end of a hard day. Most of my colleagues will argue that a glass of wine will do miracles for their stress levels. This is usually followed by the comment ‘but not good for my waist’. We all have heard before and especially if you ever followed a weight loss diet, that alcohol contains quite a few calories and it doesn’t help with losing weight.

Do you gain weight with alcohol?

However, in a world were something new comes out every day, how true is that and could it be that alcohol is responsible for the extra weight? Bellow we have looked at what research has to say and whether you need to say goodbye to a favourite past time; having a drink that is.

Looking at a few studies it appears that nothing is as clear cut as it seems. Some studies have shown one thing some studies have shown another thing and so on. Based on that I have looked bellow in some of the main points and beliefs about alcohol consumption and whether they are true or not.

1# Alcohol contains calories

Yes indeed alcohol does contain calories and some drinks can be quite calorie heavy for that matter. So consuming alcohol will add up to your total weekly or daily (depending how often you drink) calorie intake. However, whether these calories do add up to weight gain is not clear cut.

Here are some of the calories different drinks contain. Calorific values are an example and would vary depending on the brand and the alcohol percentage contained. You can also use our calorie calculator to find values of your favourite drinks:

2# Extra calories coming from alcohol will lead to putting on weight

In simple words if you consume more calories than you need then you should put on weight. If these extra calories come from alcohol then it should translate to weight gain. However, studies seem to show that this is not quite the case. Moderate alcohol consumption in women does not seem to lead to weight gain. If anything women who consumed moderate amounts of alcohol gained less weight or lose weight than non drinkers.

3# Men are different from women

Yes even in alcoholic calories men are from Mars and women are from Venus. If you are a woman there may be good news but if you are a man not so good. As mentioned above women do not show to put on weight whereas men are more likely to do. Alcohol consumption was related to weight gain in men regardless of the kind of drink they consumed (see also our weight loss tips for men).

Although it is not clear why this takes place, one of the possible reasons given is hormonal and metabolic differences between the two genders.

4# Alcohol will stop you burning fat

Your body will burn the alcohol (well the products of the alcohol) first as a fuel in favour of fat. In addition, alcohol is shown to suppress the actual burning of fat process (fatty acid oxidation). Read also our how to burn fat with food article.

However, it is suggested the process of utilising alcohol in your body tends to require more energy; therefore you will also be using more calories to do that. In real terms, researchers are not quite sure why women tend to not put on weight however with alcohol so they give a number of different reasons, different dietary choice being one of them.

In addition, some studies suggest that consumption of alcohol (even low levels) can improve the HDL and LDL profiles of women consuming a high-fat diet which is typical in the U.S but does not have an effect in low-fat diet followers. To put it simply, these lipoproteins (HDL and LDL) are referring to cholesterol, and to an extend lipid metabolism, and all they are saying is that improved cholesterol profiles are connected to low risk of cardiovascular disease. Although you can get improved profiles of cholesterol when following a low-fat diet, alcohol will not have an extra effect.

5# Alcohol will increase your appetite

Now some studies say yes some say no. There is the binge eating thing that tends to happen after a heavy night out. You may have been there, where you have come back home on a Saturday night after a few too many, with a large kebab and fries or a large pizza and eaten it all. Often you find out the next morning mainly because a piece of pizza may still be stuck on your chin.      

On the other hand there are studies which have not found any differences in appetite level between alcohol and no alcohol consumption. Scientists in other words are unsure and debate the whole alcohol makes you eat more theory. What they may have observed however, is that women tend to eat less carbohydrates (sugar in particular) overall when consuming moderate amounts of alcohol. This could suggest that women may be substituting the sugar with alcohol.

6# The beer belly phenomenon

It is quite a typical image, a man with a big belly and a beer on his hand and I am sure you may have heard people saying it is a beer belly. Now that is not 100% true. You will not be storing the beer on your belly as it may have been suggested in the past and the ‘beer belly’ may just be an urban legend in some ways. However, it may be that in indirect ways beer may cause increase in abdominal fat.

This comes from the environmental estrogens theories. Some studies suggest that consumption of environmental estrogens does lead to fat being stored in the abdomen. Beer contains such estrogens and although there is not a lot of straight forward evidence it may be that it plays a role in that belly. See also 5 tips on how to lose belly fat

In conclusion, do you gain weight with alcohol?

Well if you are a woman it definitely seems as it is better news than if you are a man. Scientists tend to suggest that women can enjoy the one or two glasses of wine at the end of a stressful day and not pile the pounds on after all.

However, alcohol can have some negative effects in health and also what effect the different types of alcoholic drinks have has not been studied to a large extend. Keeping in things in moderation and drinking wisely is not a bad way to go.

9 Tips about alcohol and Weight Loss

Here are some tips to help you further:         

   Tip1.   Avoid the takeaways. If you are a Weekend post-party binge eater maybe try to avoid the takeaway place at the end of the night. When you are drunk and merry is harder to say no to a full on heavy calorific meal (see also How to control your desire of food).

   Tip2.   Don’t drink on an empty stomach and eat something before you go out. You are more likely to be hungry after the drinking session and attack anything you can find. Also this is not a good treatment for your stomach and they do say that you don’t get drunk as easy. Think of your health as well.

   Tip3.   Drink water in between drinks. Yes you heard that before I’m sure. You will be potentially drinking less alcohol and also it does miracles for that next day hangover. Alcohol can make you visit the toilet once too many times, and you could be potentially be dehydrating yourself. Drinking water between drinks will keep you hydrated.

   Tip4.   If you are thirsty drink water first, before going for alcohol. I remember a friend we were on holidays in Greece with. He would say I am thirsty let’s get a beer. Now I never understood how having alcohol in 40⁰C was a good but also if you are thirsty why not drink water (or a juice even). If you are thirsty you are more likely to drink more alcoholic drinks and faster.

   Tip5.   Opt for red wine. Some studies suggest that red wine has protective effects for the heart and general health. It tends to get praised as being one of the elements in Mediterranean dietary patterns which benefit health. However, in moderation is the magic word here.

   Tip6.   Avoid the sweet drinks. There are a number of low alcohol mixed drinks and they are often called ‘alcopops’. Now these tend to contain a lot of added sugar and mixers which are not very calorie friendly. Plus the more sugar an alcoholic drink contains the more drunk people tend to get.

   Tip7.   It is ok to be ‘teetotal’. In other words if you do not want to indulge in alcohol you don’t need to worry about it. You don’t have to start drinking just to keep your weight down. It s not a diet and it is a personal preference. I am sure that there are millions of non drinkers who are doing just as well with their weight.

   Tip8.   Consult an appropriate medical professional. If for any reason you have any concerns with your alcohol intake, your weight or any other issues the most appropriate people to ask are appropriately qualified medical professionals. Alcohol can have negative effects in health as already mentioned, and also it could contradict some medical conditions and/or medications. Before making any choices, changes or decisions you should seek appropriate advice.

   Tip9.   Don’t obsess with calorie counting and don’t starve in the name of a drink. This is nothing new I am saying. Be aware that alcoholic drinks do contain calories and that you could be consuming the equivalent of 2 meals in one party session. However, as you can see, research does not 100% agree that you will necessarily pile on the pounds. Don’t starve yourself just so you can have a drink and keep the calories in a range. Drink wisely and eat wisely should do the trick.

References

1. Beasley, J.M., Ange, B.A., Anderson, C.A.M., Miller III, E.R., Erlinger, T.P., Holbrook, J.T., Sacks, F.M., Appel L.J., (2009) Associations between macronutrient intake and self-reported appetite and fasting levels of appetite hormones: results from the optimal macronutrient intake trial to prevent heart disease American Journal of Epidemiology 169; 7: 893–900

2. Colditz, G.A., Giovannucci, E., Rimm, E.B., Stampfer, M.J., Rosner, B., Speizer, F.E., Gordis, E., Willett, W.C., (1991) Alcohol intake in relation to diet and obesity in women and men. The American Journal of Clinical Nutrition, 54:49-55 

3. Hong, J., Holcomb, V.B., Dang, F., Porampornpilas K., Núñez, N.P., (2010) Alcohol consumption, obesity, estrogen treatment and breast cancer. Anticancer Research 30: 1-8

4. Raben, A., Agerholm-Larsen, L., Flint, A., Holst, J.J., Astrup, A., (2003), Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. The American Journal of Clinical Nutrition 77:91–100

5. Rocha, K.K.H.R., Souza, G.A., Seiva, F.R.F., Ebaid, G.X., Novelli, E.L. B., (2011) Pharmacology and cell metabolism weekend ethanol consumption and high-sucrose diet: Resveratrol effects on energy expenditure, substrate oxidation, lipid profile, oxidative stress and hepatic energy metabolism Alcohol and Alcoholism 46;1:10–16,

6. Rumpler, W.V., Clevidence, B.A., Muesing, R.A., Rhodes, D.G., (1999) Changes in women’s plasma lipid and lipoprotein concentrations due to moderate consumption of alcohol are affected by dietary fat level. Journal of Nutrition 129: 1713–1717Wannamethee S.G., Shaper A.G., (2003) Alcohol, body weight, and weight gain in middle-aged men. American Journal of Clinical Nutrition, 77:1312–7

7. Wang, L., Lee, I-M., Manson, J.E., Buring, J.E., Sesso, H.D., (2010) Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women. Archives of International Medicine, 170;5: 453-561

A well balanced meal should contain all the macronutrients required for optimum health and to maintain the cells, tissues and functions of the body.   These nutrients include protein, carbohydrate and a regulated amount of healthy unsaturated fat.  Ideally a well balanced meal should also include a variety of vitamins and minerals.

The importance of eating a well-balanced meal

It is important to eat well balanced meals most of the time to ensure that your overall diet is also balanced, and that you are getting all the vitamins and minerals required for a healthy body.  Eating healthy, balanced meals will also provide you with plenty of long lasting energy and keep you full for longer.  Obviously it is not always possible to eat a completely nutritionally balanced plate of food at every meal, but if you aim for a balanced the majority of the time, you will end up with a nutritionally complete diet overall.

Try to ensure that each meal contains at least a protein source, carbohydrates and fruit and vegetables.  It is not necessary, and in fact would be almost impossible, to consume every nutrient in every meal, so try to look at your diet as a whole over a more long term time frame, and keep your diet varied.  Try new foods and look for new recipes and interesting ways of changing your diet.

The USRDA recommend that a balanced meal should be made up of half fruit and vegetables, a quarter with protein and the remaining quarter carbohydrates.  A serve of low fat dairy is also recommended.  It is also suggested that sodium intake should be reduced, less than 10% of fat intake should be from saturated sources and solid fats should be limited as should refined grains and alcohol.

Protein

Protein is essential in the body, not only to keep us full longer, but also to provide essential amino acids that are used in the body to regenerate protein in the body.  Most Americans eat too much protein, so try to ensure that the protein portion of your meal only occupies about a quarter of your plate at most.  A serve of meat for example should be about the size and thickness of a pack of playing cards.

There are two main sources of protein.  The first is high quality or complete protein, such as meat, poultry, fish, milk, eggs, and cheese.  These contain all the essential amino acids.  The second class are the incomplete proteins, which provide adequate amounts of amino acids, but not all of them.  These include beans and other legumes, rice, tofu and other vegetarian protein sources.  Due to their incomplete nature, to obtain all the necessary amino acids from non animal sources, it is important to eat a combination of these foods together.  For example, beans and rice will provide all amino acids when eaten together, as each is rich in different acids.

It is also important to choose low fat sources of protein.  Choose lean cuts of meat and remove any visible fat and chicken skin.  Cook using low fat methods such as grilling or baking, or fry in a small amount of olive or vegetable oil.

Carbohydrates

Carbohydrates provide us with the energy our body needs, in addition to important B group vitamins and fibre.  Diets that eliminate or drastically reduce carbohydrates may leave you lacking in energy. Rice, pasta, bread, and potatoes are all excellent sources of carbohydrate.  Try to choose wholegrain or brown varieties for increased fibre and longer lasting energy and try to avoid refined carbohydrates sources such as cakes.    Low GI carbs such as sweet potatoes are a good alternative to potatoes to keep blood sugar levels more level.

Fats

Although fats are often portrayed as a food to avoid, we do in fact need some fat in our diet.  Choose unsaturated fats such as olive oil, vegetables oils and margarines for cooking, or include some healthy fat foods such as avocados and nuts in your diet.  These healthy fats help to prevent the build up of cholesterol in the blood and also contribute valuable fat soluble vitamins.

In order to maintain a healthy weight however, we do need to watch our fat intake.  Try to cook with minimal added fat, switch to low fat dairy products and stay away from high fat products such as cakes and fried food, particularly if you are watching your weight.

Vitamins and Minerals

Vitamins and minerals play a vital part in the healthy function of our bodies.  Different types of foods provide different vitamins, which is why it is essential to eat a variety of different foods.  Fruit and vegetables are packed full of vitamins and minerals, and in addition to being low in calories and fat and high in fibre, this makes them a very important part of a healthy diet.

Try to fill half your plate with vegetables at a meal.  If this is difficult, eat slightly less vegetables and have a piece of fruit for dessert.  Eating more high fibre vegetables is a great way to fill up without loading your body with unwanted calories.  It is important to remember however that potatoes, whilst technically vegetables, are really part of the carbohydrate group and should not be part of your vegetable intake for the day.

What does a healthy meal look like?

Here are some balanced meal ideas to help you get started.

Balanced Breakfast Ideas:

• Wholegrain breakfast cereal with low fat milk, fresh fruit and low fat yogurt
• Wholegrain toast with scrambled eggs, low fat cheese, baked beans and fresh fruit salad.
• Porridge oats made with low fat milk topped with bananas, sultanas and a small handful unsalted nuts
• Fruit smoothie with low fat milk, with peanut butter on wholegrain toast.
• See also The importance of breakfast for weight loss

Lunch Ideas

• Wholegrain bread sandwich with a low fat filling such as turkey or tuna, with fresh fruit, green salad and low fat yoghurt.
• Veggie burger (with beans or tofu) on wholegrain bread, with roasted vegetables (minimal oil) and fresh fruit.
• Wholegrain pita pockets stuffed with tuna or hummus, salad and low fat cheese served with pumpkin soup made with low fat milk.
• See also Diet Friendly Frozen meals

Balanced Dinner Ideas

• Oven baked fish with roasted vegetables and potatoes, low fat yogurt garlic sauce and fresh fruit.
• Bean and vegetable stew with brown rice and low fat frozen yogurt
• Whole wheat pasta with tomato based sauce, tuna and roasted vegetables, topped with parmesan cheese, with fresh fruit and low fat dairy dessert.
• See also: 13 healthy snack ideas for weight loss

For many people frozen meals have become a way of life.   Hectic lifestyles mean people have less and less time to cook, let alone shop for fresh ingredients on a regular basis.  Eating out or grabbing takeaway can be expensive, so frozen meals provide a quick, cheap alternative that is ready to eat just minutes after you walk through the door.  Not only are they fuss free, generally it is possible to buy a complete meal in one packet.  There is no need to even reheat foods separately, and all parts take an equal amount of time to be ready to eat.  Another positive aspect for many is that no cooking skill and very little equipment is required.  All that is needed is a microwave and perhaps a fork to eat with (although some meals often come with this thoughtfully included).

Are frozen meals diet friendly?

So frozen meals are a quick, easy food option that is affordable and often a necessity in our busy lifestyles, but are a diet of frozen meals detrimental to our health and diet?  The answer to this question depends largely on the frozen meal you choose.  Traditionally, frozen meals were often high in fat, salt and preservatives and low in nutrients, however, now there is a huge range of diet friendly frozen meals, catering for every imaginable food requirement.  Low calorie, low fat, high fibre, high protein, low carb…..the list of tailored frozen meals goes on and on.

Modern advances in freezing techniques have vastly improved over the years, meaning that fresh foods such as fruit and vegetables can be snap frozen almost as soon as they are picked.  This ensures that maximum nutrients are retained.  In some cases, frozen vegetables may be more nutrient rich than fresh ones that have been transported, and then sat around on supermarket shelves.  Taste and texture of frozen foods have also improved with more efficient freezing techniques and advances in preservatives and flavours.

A huge advantage of frozen meals for dieters is that they come in a portion controlled pack.  So as long as you only eat one, you can’t pop back to the kitchens for seconds, or keep the rest in the fridge to nibble on later on.

How to choose healthy and diet friendly frozen meals?

In the past a diet of frozen meals probably meant a few slices of soggy pizza, often dripping in fat, clogged with cholesterol raising cheese and processed meats and not a vitamin in sight.  This does not need to be the case in this day and age; however it is still important to make the right choices when faced with a sea of frozen meals in your supermarket.  It is essential to choose the right type of meals if frozen meals are going to be a part of your everyday life.

Firstly you are aiming for a balanced meal. Look for meals in bowls that feature, carbohydrates such as rice, pasta or potato, a source of protein such as fish, meat, chicken, beans or a vegetarian alternative such as tofu and plenty of vegetables.  If the meal you choose has a disappointing amount of vegetables on opening, throw in a handful of frozen peas, carrots or beans whilst cooking.  This adds very little extra effort, but increases the nutrient value of the meal.

In order to further increase the nutrient value of your meal, serve it with a side salad and finish your meal with a low fat yogurt for calcium and protein and fresh fruit for added vitamins and fibre.

Fat and Calorie Targets for frozen meals

Fat and calorie content are also very important.  Whilst there are thousands of healthy diet frozen meals available, there is an equal number of unhealthy high calorie, high fat options.  These are not always obvious, using packaging tricks like small serve sizes or phrases like ‘low sugar’ or ‘high fibre’ to draw attention away from the high calorie or fat options.  Be aware that if a food that is usually high in calories and fat, such as macaroni cheese, is labelled as a low fat, low calorie product, it is either a very small portion, or it is likely to be a disappointing chemical sauce that often hasn’t seen any real cheese or milk.

Try to choose meals that look as if they are naturally low in fat and calories such as stir fries, steamed fish and rice, or tomato based pasta.  A lot less intervention is needed with these types of food to make them low fat and low calorie, so they are likely to be a more natural product.  Ideally look for meals which contain no more than 300-400 calories, of which less than 30% should come from fat, ( i.e. about 10-14 grams).  Obviously the less calories the better if you are trying to lose weight so spend some time reading the food labels, always be careful to check the serving size on the label and the weight of the meal are the same!

Saturated fat content can also be high in frozen meals so look for meals with less than four grams per serve.  This will generally mean steering clear of frozen pizza, particularly those with added fat bonuses such as stuffed cheesy crusts, pastry based products and creamy sauces (unless they are the previously mentioned artificial type reduced fat sauces).

Salt and additives

Sodium can be very high in frozen meals, as in any packaged meal as it is such an effective preservative.  High salt can be detrimental to our health, particularly for those with salt sensitivity or with high blood pressure.  Aim for less than 600mg of salt per serve.

Other chemicals such as flavour enhancers, colors and preservatives can also be high in frozen foods.  Try to choose all natural varieties and check labels for enhancers such as MSG, monodosium glutmate on labels.  MSG may also be a common ingredient in autolyzed yeast, maltodextrin, hydrolyzed pea protein and sodium caseinate, so look out for these ingredients too.

Fibre

Choose frozen meals with 4-5g of fibre per serve.  This helps to you to stay full for longer, which is important for dieters.  Choose meals with lots of vegetables and brown rice or pasta where possible.

Which ones to choose

The healthiest frozen meal options tend to be those produced by companies targeting the weight loss and diet market specifically, such as Weight Watchers, Lean Cuisine and Healthy choice.  Weight Watchers Smart Ones for example all contain less than 300 calories per serve, and less than 5g of fat, making them the ideal choice for dieters.  Amy’s Asian Noodle Stir Fry is also a good choice, with 240 calories, 4.5 g fat, 680g sodium and 4 grams of fibre, as is Trader Joe’s Chicken Tandoori with spinach which comes in at 360 calories and 5 grams of fibre.

There a literally thousands to choose from so spend some time reading labels to find the best choices, and try a few to find out which suit your tastes.  It is also worth remembering that possibly the healthiest frozen meal of all is a homemade one.  Although it takes a little more planning than buying pre-made meals, you know exactly what is going into your food.  Cook a large pan of your favourite healthy dish, such as a vegetable based pasta or bean stew or the weekend and freeze in individual portions, for a quick defrost tasty meal during the week.

“Empty calories foods” is the term used to describe foods that provide energy (calories), but offer little or nothing in terms of nutritional value.  The most common sources of empty calories are those high in fat or sugar (or both!) and are often processed or snack foods.  Think about soft drinks, candy, chips and French fries – to name just a few.  All of these foods are high in sugar or fat, provide a large amount of calories, but provide few or no vitamins, healthy fatty acids, fibre or essentials minerals to the body.  Unfortunately, these foods are consumed in vast quantities in America and in some part are probably to blame for high levels of obesity and diet related illness such as Type 2 Diabetes and Heart Disease.

Empty Calorie Foods and Malnutrition

About one third of Americans are classified as obese.  What many people do not realise is that many of these people may also be malnourished.  Although most people associate malnutrition with people who are under weight and do not consume enough calories, a person who exists solely on a diet of high fat and sugar foods is also at risk of dangerous nutrient deficiencies.  A diet high in empty calorie foods can lead to lack of vitamins and minerals that can cause both minor and serious health problems.  This is often forgotten if the person is obese, as it is presumed that the person is eating sufficient food to provide these nutrients.    People who often replace healthy, nutrient rich foods with empty calorie alternatives are at a high risk of micronutrient deficiencies.  This is illustrated in the eye opening documentary “Supersize Me” , in which Morgan Spurlock develops a huge range of health problems, many of which were probably caused at least in part to nutrient deficiencies, after thirty days consuming only McDonalds food.

What are the most common empty calorie foods?

The first culprits are those foods and drinks which are high in sugar, and not a lot else.  These include not only the obvious soft drinks, ‘fruit’ drinks (often containing no actual fruit), sports drinks and candy, but also sources of calories which are easily added to your diet without realizing such as condiments.  Syrups and jams can add a huge amount of calories if used in excess and provide very little nutritional value.

The second group of empty calorie foods are those high in fats and oils.  Chips, crackers and other commercial snack foods are often high in saturated fats, providing a huge amount of calories and very little nutrition.  High fat sauces and meats such as bacon are other foods to avoid. One tablespoon of  Mayonnaise for example , will add about 100 calories and 10 grams of fat to your meal, and while some might argue that the eggs yolks used to make homemade mayo are packed full of vitamins, many commercial varieties have not been anywhere near an egg and don’t even have this to save them.  Cakes, pastries and some sweet breads also fit the empty calorie category, as do flavoured popcorns which are generally coated in saturated fats and sugar.

The third main source of empty calories are fast and processed foods.  Although not strictly devoid of all nutritional value, these foods provide such as large dose of sugar, fat and calories that the small nutritional benefit is not really worth it.  Frozen pizza or a hamburger for example will feature some vegetables providing vitamins and essential amino acids from meat proteins, but given the fat content they also provide a huge amount of calories that contribute nothing to your health.

It is also important to remember that alcohol is a source of empty calories, and one that is all too easy to over consume.  Whilst red wine has the benefits of heart healthy antioxidants, the same cannot be said for spirits and beer.  Alcohol is second only to fat in terms of calories per gram of all the macronutrients.  A night out on the town could result in the intake of a meals worth of calories from drinks alone, not to mention the quick burger grabbed on the way home, leaving a night of empty calories with little nutritional benefit.

How can we avoid empty calories?

If you are watching your weight, the last thing you want to do is eat empty calories.  If you are eating less than normal to reduce your calorie intake, it is important that every food that passes your lips is worthwhile and benefiting your body in some way.  This is not only important for dieters; whilst the occasional empty calorie food is OK, anybody who is consuming a large quantity is at risk of nutrient deficiencies, regardless of their weight.

It is important for everyone, overweight or not to base their diet on foods that benefit their body, so here are some changes you can make to your diet to get more nutritional value for your calories.

Swap chips and fried savoury snacks for nuts, seeds and dried fruit. 

Although these foods are still fairly high in calories they provide a huge amount more nutrients that are beneficial to your body.  Nuts are packed with Omega three fatty acids, vitamins, minerals and antioxidants, while dried fruit provides many important vitamins.  For roughly the same serving size, almonds contain a similar amount of calories as chips, but half the saturated fat, and a many more healthy nutrients.  (See also: 13 healthy snack ideas for weight loss)

Go wholegrain

By swapping breads, cakes and crackers made from refined white flour, for those made with wholegrain you are easily upping the nutritional value of your snack.  Whole grains contain essential B vitamins used for energy production in the body.  They are also slower to be digested and therefore keep you full for longer. (See also: 100 calorie snacks)

Make your own versions of processed foods.

If you make your own pizzas, hamburgers and even French fries, you can eliminate empty calories and boost the nutrition value by knowing exactly what goes into the food.  A healthy vegetable pizza made on a whole grain pita bread base with roasted vegetables, low fat cheese and lean chicken will contain far more nutritional value than those you buy in the freezer section of the supermarket, and is likely to contain far less calories and fat.  You can even try making French fries with vegetables such as sweet potato or pumpkin, roasted in the oven with olive oil for a nutrient packed low calorie snack.

Swap soft drinks and cordials for fruit juices.

As with nuts and dried fruit, juices, even those made directly from fruit, are high in calories, and so should not be consumed in excess.  However, juices also provide a huge amount of vitamins and for the amount of calories, are therefore a much more nutritious choice.

Look for reduced fat and sugar varieties of your favorite treats.

Generally these contain less calories than normal varieties, hence reducing empty calories (although not always increasing nutritional value).  Be aware of reduced fat foods that substitute fat for a higher sugar content, these may even contain more calories than the original!

Not everybody wants or can spend an hour in the gym everyday training. A lot of people would be happy to know a handful of exercises which they can do at home and still have the fat burning benefits.

In this article we have gathered 5 exercises which they use your own body’s weight but they can still provide a fat burning and muscle building workout. I don’t believe in absolute statements such as ‘the very best of exercises’ or ‘the only exercises’. These exercises are not the only ‘best’ exercises you can do as there is a plethora of exercises which will deliver good results. You can use these in combination to another workout or pick the ones you like and use them with others you may have in your list. Below are some things to keep in mind regarding exercising.

Before you start exercising

1. When you are exercising your body will use calories (energy) to fuel the exercise, no matter what exercise it is. The type of fuel, whether it is fat, sugar or other will depend on the type of exercise, the intensity, the meal consumed before and when and a number of other reasons.

2. In very simple terms, the exercise must place some considerable challenge in your body and muscles in order to ‘build muscle’. However, this doesn’t mean that you should jump to intermediate level when you never exercised before in your life so you get maximum results. You are more likely to get loads of injuries and suffer. Build gradually.

3. The more muscles/muscle groups you use when performing an exercise the more fat you are likely to burn.

4. The more muscle mass you have the more calories and fat you will burn even when you’re resting.

5. It is always recommended that you consult a medical professional and/or a fitness professional before taking on exercise especially if you have pre-existing health complaints and injuries.

You can also read: 28 weight loss tips with exercise | Best time of the day to exercise

5 Bodyweight exercises that burn fat

The exercises below are placed in an order in which they could be performed as a little circuit workout and alternate the muscle groups they target. However, even if you performed in isolation or at a different order is as good. Just be aware not to overload one group (i.e. front legs) and neglect another (i.e. back of legs or upper body). It is always best to train muscles in balance and throughout the body to avoid muscle imbalances and injuries in the long term.

! It is important to do a 5-10min warm up prior to starting exercising. A warm up session should aim to warm and mobilise the major muscles and joints.

Rope skipping

You will need a rope to perform the exercise. You can buy ‘special’ skipping ropes but in my opinion any rope which is suitable for your height is fine. The one I usually use to train is a children’s one which I bought from a shop for a couple of dollars. It does have some bright yellow handles but ‘hey’ it’s fit for purpose. However, the length is important, as if it is too short for your height you will be tripping yourself with it.

How? To perform the skipping, try to keep your back straight and avoid leaning forward. Keep the elbows tacked in your body and the turning of the rope should come from the wrists. If you have to rotate your elbows to turn the rope then the rope may be too small. If you are a beginner in skipping, best jump two footed as it is easier to do. You can build different variations as you become more confident, such as alternate legs or cross arms etc.

How much? Perform for 3 min at the start of your workout to get your muscles and cardiopulmonary systems going, and then for another 5 min at the end. Skipping is more of an aerobic exercise and for maximising the fat you burn it is better if you perform resistance exercises 1^st and aerobic exercise at the end. The 3 and 5 min may not seem as much but trust me if you never skipped before (being a child was the last time) you will find that is not as easy. If you are more fit then by all means add min on. Go at you own paste and fitness level.

Push ups

Push up or press ups as they may also be called, target the muscles on the chest, shoulders, arms, and back. There are a number of variations in performance and when performed on the floor with straight legs then they also work leg tummy and buttocks as stabilisers.

How?  1. Lay prone on the floor with palms flat on the floor placed slightly wider under your shoulders. Keep arms extended but do not lock the elbows.

2. Extended legs and toes tacked in to the floor (raise on to your toes), keep your back straight.

3. Contract your abdominal muscles and buttocks. Keep breathing don’t hold your breath.

4. Inhale, bend your elbows and lower your body to the floor.

5. Exhale, extend your arms and push your body back up to starting position. Repeat movement.

Easier variations include push ups against the wall (if you are really unfit) or the keeping the legs bend (on fours). Harder variations include one arm push ups or the legs placed on a bench or Swiss ball. Aim for what suits your own fitness level.

How much? Well it is quite a hard exercise. Aim for 4 to start off, rest for 30sec and perform another 4. If that is too hard then just do 4 and try to build on it or go for one of the easier variations and build on it. If you are fit and can do a couple of sets or more push up by all means judge it and go for it.

The plank

The plank is a good all over body stability exercise.

How? It is the same with the push up starting position. In the plank you just hold yourself in that position for a few seconds. Contract your abdominal muscles and buttocks. Easier variation includes assuming the plank position with placing your elbows bend under your shoulders and resting your forearms on the floor. Harder variations include placing your legs on a bench or Swiss ball and also alternating from side with one arm to centre to alternate side.

How much? Hold your position for 30 sec rest for 30 sec and repeat for another 30 sec. If you are unfit 30 sec will seem like a lifetime. As with all other exercises follow your fitness level and build on that.

Rear leg raises

Rear leg raises target the muscles at the back of the legs (hamstrings), and buttocks (gluteal). It also works the muscles of the back, chest and tummy as stabilisers.

How?  1. Get on an all fours position on the floor. Bend the elbows and under the shoulders and rest the forearms on the floor.

2. Contract your abdominal muscles and buttocks.

3. Raise your right leg keeping your leg straight. Raise the leg no further than hip level. Perform movement slowly and controlled.

4. Lower your leg to the floor and raise again. Repeat movement with the left leg.

For a slightly easier variation bend your knee with your heel pointing on the ceiling. Make sure that movement comes from the hip and not the knee when you raise the leg.     

How much? Repeat 4 times with each leg.

Stick ups

The stick up exercise works the upper back, and shoulder muscles and also those muscles located in the shoulder blades (scapula). A good exercise which can offer some relief from upper back stiffness especially if cause from sitting in a desk for a long time. However, do consult a doctor if you have any previous complaints in that area and don’t take it for granted that every treatment fits everybody.

How? 1. Standing up, keep the back straight, shoulders back and down.

2. Lift your arms straight above your head.

3. Slide your arms by bending the elbows and tucking the elbows on your side. Keep the forearms looking upwards. When lowering your arm squeeze the shoulder blades together so when your arms have slide down the shoulder blades have gone back into their place.

4. Extend the arms upwards in the same manner and repeat. Perform exercise slowly and controlled.

There are variations in which you perform the exercise against the wall or lying on the floor.

How many? Perform 8 stick up exercises. It is a simple but quite hard exercise. If 8 is too many, then adapt the number as with every other exercise and build on it.

There are many ideas floating around the nutrition and health world about the role and benefits of water in weight loss.  Some are true and some are false, but before we get to any of them its important to make this first point clear.  By weight loss in this article we mean body fat loss.  This is an important distinction when talking about water because water is heavy and it can account for some higher numbers on your scale, even if you are sticking to your healthy habits and improving your body composition.   When reading about the tips below keep in mind that drinking more water may make your weight temporarily go up, just like dehydrating yourself will make the weight temporarily go down.  These changes are not very reflective of your health though, so wait for a couple of weeks before determining whether dietary changes are having the impact you desire.

Daily needs for Water and Digestion

Every day your body needs on average 3.7 liters of water if you are male and 2.7 liters if you are female.  Let’s put this into perspective: bottled water is usually a half a liter, so a woman needs to drink almost 6 of these bottles each day.  For men this is 8 bottles per day- approximately a full gallon!  If you exercise regularly you need even more.  What is your body doing with all this water?  There are many ways water is used in the body but lets focus on the ones that pertain to weight loss.

It takes your body about 1 liter of water to digest each 1000 calories you eat.  Water travels with food, particularly with protein and carbohydrates.  Water also maintains the balance of salts and electrolytes in your body.  This means that when you eat more of these water-carrying nutrients you will carry more water naturally.  How does this impact your diet?  Read on!

The impact of water in your diet

Fullness

So you are out with your friends for dinner and you have a substantial meal.  How full are you?  Well you might think of your dinner as a sponge.  If you were drinking water with your meal and you feel full afterwards you have a pretty accurate impression of what you had to eat.  If you weren’t drinking water with your meal and you feel full, just you wait.  In addition to the fullness you’re experiencing you will get hit a second time once your meal absorbs many times its weight in water.  This can take some time, so eat slowly!

There are some that claim that fullness associated with drinking plenty of water is enough to stifle a food craving but the research for this is not conclusive.  Water doesn’t stick around the stomach very long, so the effect may be short-lived.   The best bet is to drink lots of water regularly, especially if you tend to drink too little, and especially with meals.

Cravings

On the topic of cravings, water can help when you are in the kitchen and aren’t sure what you’re after.  Having a unidentifiable craving and being in the kitchen can be a dangerous affair that often ends with you eating a lot of everything you own while standing in front of the open fridge.  This is the time to take a gamble: assume your craving is for water, drink down a glass, and wait 10 minutes.  If you aren’t paying very close attention to your body you may misinterpret a signal to drink water (say after eating a handful of salty snacks) for a signal to snack some more.  Water is always the safest bet in these cases because there is no penalty for being wrong!

Focus

As mentioned previously, water caries electrolytes in the body.  These electrolytes are important for brain function, which is partly why dehydration causes headaches.  What you may not realize is that having enough water, just like having enough food, can drastically alter your focus and memory.  This relates to weight loss in a strange but interesting way; when you are more tired, unfocused, and inattentive you are more likely to stray from your healthy habits for the first food-like item in your path.  Keeping your brain sharp by having a large glass of water first thing in the morning can set the course for your whole day!

Drink Replacement

An often unintended but incredibly beneficial side effect of water drinking is that it often decreases the amount of other beverages consumed.  What do I mean by other beverages?  I mean everything from juice to lattes to soda or alcohol.  All of these add calories to your diet and, being liquid, don’t contribute significantly to your sense of fullness.  It can be easy to forget about all of the calories you get from drinks but it’s a safe bet that replacing one of these beverages each day with a glass of water will go far towards achieving your health goals.

Goals

Finally, these goals you have set for yourself can be difficult to remember, especially when you are hungry and being tempted.  Much like Pavlov did with his dogs, you can condition yourself to keep these thoughts in your mind throughout the day by pairing them with something you do frequently throughout your day.  Might I suggest: drinking water?  Every time you fill up your glass it will be a tangible reminder of your promise to yourself.

Tips for improving water drinking throughout the day

• Have a full glass first thing in the morning
• Carry a reusable water bottle with you throughout the day
• Make an effort to drink water with meals
• Replace water for other beverages you commonly drink
• Go for water when you aren’t hungry but you get a craving
• For women: Try to get about 2.7 liters of water a day
• For men: Try to get about  3.7 liters of water a day

Gaining muscle always seems to take the back seat to losing weight for women, but muscle can actually help in the quest for weight loss.  In fact, adding some pounds of muscle will improve your body composition- an important factor in determining your overall health.  While you are lifting weights your body is strengthening its bones, lowering your heart rate, and maximizing your lung capacity.  The popular belief is that protein powder is all that’s needed to get ripped, but this is inaccurate (and unpleasant).

Energy (Calories, Iron, and B-vitamins)

The first thing to understand is that strict weight lifting does not require you to fuel up the way you would for a run.  There are some weight lifters who make it into an intense feat- moving from machine to machine and working so hard that their heart is racing and sweat is pouring by the end of just a few minutes, but this represents only a few of the many people who lift weights.  Casual (and I mean not deathly exhausting) weight lifting only requires a modest increase in daily calories because the majority of the hurt you are feeling is you pushing past the load-bearing capacity of your muscles.  So don’t use weight lifting as an excuse to have an extra helping at dinner.

Weight lifting can help with weight loss, but not in quite the way people have always said.  Adding muscle does not increase your caloric requirements drastically, but it does do some great things to reduce fatigue during the day- making your goals that much more achievable.

So what do you need as a woman to power your workout?

Iron and B-vitamins are big-time nutrients for athletes.  Iron helps your blood deliver oxygen from your lungs to the rest of your body.  Women have a higher requirement than men for iron (18mg vs. 8mg a day respectively) and are therefore more likely to be anemic.  Iron-deficiency anemia can cut your workout short by reducing the oxygen carried from your lungs to your muscles.  This means more pain, more fatigue, and a slower recovery.  B-vitamins also do their part by helping your body break down nutrients for energy.  Eating foods high in both of these nutrients can give your body the oxygen and energy it needs to push through your workout, even when things seem their worst.

Iron comes in two types: animal and plant source.  Animal source iron is far more compatible with our intestines than plant source iron is, meaning that you need far less of it.  For example: spinach is a plant high in iron, but the body can use only about 5% of the iron listed on the label.  Meats are the best iron source, but if you can’t or choose not to eat meat, you may consider supplementing your iron.  B-vitamins can be found in many meat, seafood, egg, and diary products as well as in whole-grains.  The absorption of many B-vitamins is negatively affected by alcohol however, so be sure not to drink for at least 48 hours prior to a workout.

Bone Health (Calcium, Phosphorous, and Vitamin D)

You may not think it, but weight lifting isn’t just a workout for your muscles, it’s a workout for you bones too!  For women, bone density and bone growth is mostly decided by the age of 25, long before anybody starts to worry about osteoporosis.  Fortunately, weight-bearing exercises like those that build muscle are a great way to trick the system and store more minerals in the bones while you can.  When you lift weights you will be putting strain on your bones as well as your muscles, and it is important to eat foods that will help to repair both.  For bone health calcium, phosphorus, and vitamin D are the three to look for.

Calcium and phosphorus are two minerals that aid in bone strength and vitamin D is the partner in crime that helps them get into the body.  Dairy products aside, high calcium foods include oranges, broccoli, almonds, beans, and dark leafy greens.  Phosphorus, like calcium, can be found in dairy products but is also common in beans and fish.  Vitamin D, as a fat-soluble vitamin, is found mainly in fish oil from fatty fish varieties.  An easier way to get your daily vitamin D is from the sun.  Fifteen minutes a day of exposure (without sunscreen) is just enough each day to get the Vitamin D you need.

Recovery (Protein, Vitamin C, and Zinc)

To understand muscle building it is important to understand how muscle is built.  During intense exercise we tear some of our muscle tissue.  During the repair, the body adds more muscle over top, making you larger and stronger than you were before.  When you plan for your muscle-building workout you should be planning for wound healing.  There are three big nutrients that are needed for this: protein, vitamin C, and zinc. 

You usually need somewhere between 80 and 120 grams protein per day just to maintain your body in a resting state.  Building muscle requires even more.  Eggs have protein and many other nutrients; and don’t forget to eat the yolks.  The stigma surrounding eggs, that they raise bad cholesterol, has been mostly disproven.  Besides, about half of the protein in an egg is in the yolk!  Meat is also great, but choose carefully.  Go for cold cuts, lean meat, or fish.  If you enjoy beef you should start including lean cuts such as round, loin, shoulder, and chuck.  Beef is high in iron and zinc as well as protein.  Just remember that a serving is 3 ounces, or about the size of a deck of cards.   Nuts, beans, and alternative grains like quinoa are also high in protein.

Vitamin C and zinc are nutrients that aid in wound healing.  Vitamin C helps to re-build connective tissues while zinc is important for growth and cell replication.  Eating foods high in vitamin C and zinc can help speed up the recovery time between workouts.  Vitamin C can be found mostly in fruits (oranges, grapefruits, and strawberries) and vegetables (bell peppers, broccoli, and Brussel’s sprouts). Zinc can be found in meat, seafood, and nuts- conveniently all high-protein foods!

10 awesome foods for women who want to build muscle!

So here is the rundown- 10 awesome foods for women who want to build muscle!

1. Oysters
2. Tuna
3. Lean Beef
4. Beans
5. Raisins
6. Leafy Greens
7. Oranges
8. Almonds
9. Broccoli
10. Eggs

So imagine this, you just spent all day following a solid diet plan and you even got in some exercise. However, now its nighttime, you are bored, your families probably asleep and you are most likely watching TV. You grab a “harmless” bag of potato chips and before you know it they are halfway gone. I have bad news for you, there is a good chance you just ate more calories than you saved all day dieting and burnt off exercising.  This means to an extent you just wasted an entire day and did not move any closer to your goal of weight loss.

What a horrible thing to think about right? But you’re in luck, you were only IMAGINING remember, you don’t actually do that do you? Well the fact is we all have been there before, I have done it, you have done it, and everyone you know has done it.  It is a common problem facing many people every single night, people are more stressed than ever these days and this means they are staying up later , binge eating more and  thus continuing to sabotage their own plan to lose weight.

How to stop binge eating

However, you are probably wondering how you can avoid binge eating at night and save your own diet? There are actually a few simple steps that you can follow to avoid excess eating at nighttime.

Step 1: Go to bed earlier, sleep is very important in our day-to-day lives and you should be getting at least 8 hours of sleep every night to ensure a healthy lifestyle.

Step 2:  If you have to stay up late or find you cannot sleep one night, keep yourself entertained! Boredom is a primary reason people binge eat at night, they just have nothing else to do and find themselves hungry.

Step 3.: If  it is too late for you and you are up later and bored already and find yourself hungry , drink a cold  glass of water first . This may be all you need to feel full again and may even relax you enough so you can fall asleep.

Step 4:  If drinking the water does not ease your hunger at all and you still need to eat, at least make sure you choose a healthy snack.  Eat something such as raw vegetables, fruit, or 100-calorie snack packs.  Even sugarless gum works for many people as it keeps them chewing.

By following those simple steps hopefully, you will be on the road to breaking your unhealthy nighttime eating habit and keeping your weight loss goals on track.

Prevention is the best way to fight binge eating

However, if you find yourself still wanting to eat unhealthy at night consider taking all junk or unhealthy foods out of your household until you break your habit. Binge eating at night time is regarded by many Doctors and Fitness Experts to be as addictive as smoking , you just begin to do it every night and look forward to that last snack.  Pre packaged healthy snacks are also a great way to keep you on track. Pre package things like raw vegetables, fruits, low salted pretzels, baked chips ect in containers and place them in easy to grab locations so eating healthy is convenient for you.

Drinking water is important

Nevertheless,  I cannot stress enough  how important for you drinking water is for you in your weight loss , a common cause of extreme hunger at night is you are not consuming enough water on a daily basis.  The human body has been estimated to be made up of around 60% of water and you need to be drinking around 96 ounces a day to keep in peak health.  However, more importantly regarding this matter, water also can help suppress your appetite, if you are hungry and drink a glass of water and wait 10 minutes, you might find you are not hungry anymore. Your body has a tendency to make you feel hungry when all you really need is water.

In conclusion, with binge eating becoming so habitual for many people, the easiest way to stop it is either by going to bed earlier or if you can’t sleep, at least keep yourself busy. If those two tactics cannot keep your hunger at bay then follow the more direct methods I listed above for you.

I hope that with the knowledge you have gained from this article, you will find it easier to stick to your diet during the night and reach your weight loss goals faster.

Have you ever noticed with jealousy that you don’t seem to be able to eat as much as some other people?  You may be one of the rare individuals blessed with the gift of eating as much as you want, but more likely you are one of the masses who have to watch what they eat to stay trim.  The first step in taking good care of your body is to know how many calories you should be eating a day.   So take out a calculator and sit yourself down, I’m going to explain it all.  Be sure to keep track of the numbers you get for each step or alternatively you can use our calorie calculator below to get an instant answer on how many calories to eat if you want to lose weight.

Find out your Resting Metabolic Rate (RMR)

Calculating the number of calories you need each day for normal body functioning is the first step in finding how many calories you should be eating a day if you want to lose or gain weight.

Step 1: Weight

Did you know that heavier people often have more muscle mass than the general population?  Any extra pounds make for built-in weight training, which can put tremendous strain on the bones and cause the muscles to kick into overdrive.  Those with more muscle mass, or perhaps just a larger frame, also need more calories each day.  Fortunately, this is one part of your energy equation that you can change by adding muscle or losing weight.

Take your weight (and I mean your accurate current weight) and follow the equation below:

FOR KILOGRAMS: 10 times your weight in kilos
FOR POUNDS: 4.54 times your weight in pounds

Step 2: Height

The influence of height on daily calories is a bit less of a mystery- taller people have inches of body to feed than shorter people do!  Unlike weight this is not something that you can modify.

Find out your high in inches (12 inches to a foot) or meters and use the following equation:

FOR CENTIMETERS: 6.25 times your height in centimeters
FOR INCHES: 15.88 times your height in inches

Step 3: Age

Age has a negative effect on daily calories and it shouldn’t come as a surprise.  Yes, you tend to be less active as you get older, but also your body doesn’t function as effectively, your cells don’t replicate as frequently, and you have a general lower need for nutrients.  This equation only works if you use your true age, not how old you tell your friends are.  If you don’t know your age, consult a calendar.

AGE: 5 times your age in years

Step 4: Gender

I hate to say that men need more calories than women- even women of the same age, height, and weight.  This step is where you can add everything up:  add your numbers from steps 1 and 2, subtract the number from step 3, and add or subtract the number below according to your gender.

MEN: Add 5
WOMEN: Subtract 161

Step 5: Activity

The number you got in the previous step is called your resting metabolic rate (RMR).  This is the amount of calories you burn each day without trying.  These calories go toward maintaining your brain, heart, liver, kidneys, and muscles.  If you want to understand how your daily activities factor into this equation, you need to do some soul searching and think about just how active you are in your day.  Your ‘activity factor’ usually falls somewhere between 1.2 and 1.9 with 1.2 being somebody who is completely sedentary with no daily exercise and 1.9 being a professional or endurance athlete.  Choose where you fall with care- if you overestimate you are only cheating yourself!

SEDENTARY: Multiply RMR by 1.2
MODERATE EXERCISE: Multiply RMR by 1.4
INTENSE EXERCISE: Multiply RMR by 1.75
ENDURANCE EXERCISE: Multiply RMR by 1.9

How many calories to eat per day if you want to lose weight?

You may or may not choose to modify this number, depending on whether you want to lose, gain, or maintain your weight.  If you want to keep your weight the same but transition fat to muscle there is no need to change your daily calorie intake.

TO GAIN WEIGHT: Add 300-500 calories
TO MAINTAIN WEIGHT: Add 0 calories
TO LOSE WEIGHT:Subtract 300-500 calories

Take the number you get and try to keep your calories to about that level each day!  This method is not foolproof; using an equation to determine your total daily calories is fine for estimation, but it doesn’t account for your body’s innate metabolism.  The simplified version of this equation (called the Mifflin St. Jeor equation) is below:

MALE:             10 * weigh (in kg) + 6.25 * height (in cm) – 5 * age +  5

FEMALE:        10 * weigh (in kg) + 6.25 * height (in cm) – 5 * age -  161

How many calories to lose weight – Calculator

For example:
For a male age 35, weight 90kg, height 1.80m doing little or no exercise the Resting Metabolic Rate is 1855 calories and the number of calories needed per day to maintain current weight is 2226 calories. Our calculator also shows the BMI which is 27.7 (according to BMI classification the person belongs in the overweight category). In other words if this person wants to lose weight he needs to reduce calories per day to a number below 2226. Let’s say that he manages to consume 2000 calories per day then he will save 6000 calories per month which is about 2 pounds (1 pound = 3500 calories).

How to estimate your daily calorie requirements

Finally, here are some tips for better estimating your daily calories:

1. Get an accurate and current weight
2. Be honest with yourself about your daily exercise habits
3. Don’t try to decrease your calories more by more than 500 a day to lose weight
4. Speak to a qualified health professional about getting a body composition analysis
5. Speak with a qualified fitness professional about determining your resting metabolic rate (RMR) through scientific testing
6. Use of Free Calorie counter and fitness tracker to keep track of the calories consumed per day

Best time of the day to exercise? Well it depends on what you want to achieve. Different studies have looked at various physiological and exercise components at different times of the day. Although some elements may only appeal to athletes, the time of the day exercise takes place can have different effects.

However, we must be careful not to overestimate just one factor, time for our purpose. There are a number of other factors which will similarly influence the effects of exercise and for that matter the results we will get out of it. The type, intensity, duration, regularity, timing of meals, even geography and not to forget individual differences are some of those factors which will play a role in what results you get at the end. So as a first conclusion, as with most things, there is not one-fits-them-all answer.

Exercise for fat Burning

Does the time of the day matter in burning fat while exercising? It may come as a surprise but yes it can affect what fuel you burn. Before you jump on the exercise horse though, remember it is not that simple.

To the point however, your body tend to burn more fat in the morning. The reason, in simple words your blood sugar levels are at their lowest in the morning after an overnight fast. Your body will mobilise the next available fuel which is fat (amongst others in smaller percentage). In addition, hormones tend to peak in the morning following what they call circadian rhythms. Circadian rhythms in summary are changes in your body including physical, mental and behavioural which tend to follow an approximately 24 hour cycle. Cortisol which tends to aid in fat burning is at its highest in the morning as well.

Downfalls: Cortisol is a stress related hormone and as yes it is not the only stress hormone which is high first thing in the morning. Exercise itself is stressful for the body so in combination you could be placing quite a lot of strain and stress. In addition, having breakfast and the type of exercise will influence what fuel your body will burn during exercising.

Best time for exercise adherence

Some studies suggest that people who exercise in the morning are more likely to build a routine and adhere to exercise in the long term. They suggest that one of the reasons could be the fact that by the afternoon or evening people may feel tired and also have more time to find excuses not to exercise. If you find it hard to stick to exercise in the long term then giving it a go in the morning may help in building a routine.

However, morning exercise can be a stressful affair for your body (see above) and also it doesn’t mean that it suits everybody. The best way to stick to exercise is to opt for the kind of exercise you like (i.e. gym, classes, swimming etc) and also to fit it to your own lifestyle and circumstances.

Exercise for performance

A number of studies have compared aerobic and anaerobic performance in the morning and in the afternoon/evening (usually around 18:00hrs). Their findings suggest that performance is greater in the afternoon/evening than in the morning. In general studies indicate that some performance components, such as strength, maximal power etc, are higher in the afternoon/evening than in the morning. In addition, afternoon/evening exercise can induce higher neurological and hormonal responses.

What does all that mean in simple words? Well basically that you are likely to perform better and for longer and some processes in your body to respond better. Although there is, as always, some controversy studies suggest that you may have more physical gains as well by exercising in the afternoon/evening. Basically, some argue that by performing for longer during an exercise session that would normally lead to gaining more by that exercise session. Also with exercise inducing higher hormonal responses these responses could lead to a more favourable towards anabolism outcome. In very simple words you could be getting more muscle hypertrophy.

Keep in mind: Some studies are carried out with well trained athletes and not everything applies to the average ‘Joe’.  

Exercise for better sleep

US physical activity recommendations for adults and older adults. 

The current physical activity recommendations suggest at least 150 minutes per week of moderate-intensity aerobic physical activity or at least 75 minutes per week of vigorous-intensity aerobic physical activity (or an equivalent combination of moderate- and vigorous-intensity physical activity).
Taken from Buman, M.P, King, A.C. (2010) 

A number of sleep organisations recognise that exercise can be an important non-pharmacological component for the treatment of poor sleep. Considering that issues with sleep affect approximately 50 to 70 million Americans annually and an estimate 10% of US population can suffer with insomnia, this can be important.

But what do studies say? Long term exercise appears to have a beneficial effect and to improve sleep. The results about the acute effects of exercise on sleep are not that clear. In simple words don’t expect massive changes in your sleep by exercising just once but you will have to be exercising for longer time. In addition, intensity and duration will also play a role. Exercise session of 2hr and longer may actually keep you awake, as well as exercising less than the current US physical recommendations.

In terms of time of the day, results are not as clear. However, in general there is a notion that exercising to close to bed time could negatively affect sleep. Best time to exercise for sleep appears to be in the afternoon (4-8 hrs prior sleep). However, exercising even in the evening was better than no exercising at all, so if the evening is the only time you can spare don’t drop it.

Exercise for health

The benefits of exercise in terms of health are documented over and over again. This does not always mean that all exercise is good for everybody. Exercising first thing in the morning can place a considerable amount of stress and strain on the body. In addition, you may need to follow a more thorough warm up to make sure all body components are well prepared.

Early afternoon hormones tend to dip and you may feel more tired and it could be that you may struggle through it. Afternoon/evening sessions are suggested to show better health protective results. However, research results are not entirely in agreement and there is not one fits-them-all answer.

In general advise a medical professional before taking on exercise especially if you have pre-existing health conditions and complaints. If your aim for exercising is health benefits advising an appropriate professional will put you in the right direction depending on your personal needs and circumstances.

In conclusion…..

Which is the best time to exercise will depend on what you want to achieve and which are your personal circumstances.

References

Bird, S.P, Tarpenning, K.M. (2004), Influence of circadian time structure on acute hormonal responses to a single bout of heavy-resistance exercise in weight-trained men. Chronobiology International. 21(1):131-46.

Buman, M.P., King, A.C. (2010), Exercise as a Treatment to Enhance Sleep. American Journal of Lifestyle Medicine

Reilly, T., Baxter, C. (1983), Influence of time of day on reactions to cycling at a fixed high intensity. British Journal of Sport Medicine. 17;2: 128 – 130.

Scheen, A.J., Buxton, O.M., Jison, M., Van Reeth, O., Leproult, R., L’Hermite-Balériaux M., Van Cauter E., (1998) Effects of exercise on neuroendocrine secretions and glucose regulation at different times of day. American Journal of Physiology Endocrinology and Metabolism.  274:E1040-E1049

A true weight loss success story and an honest review of Atkins, South beach, Jenny Craig, Medical Weight loss and Weight Watchers.

I have struggled with my weight most of my life.  To top that off, I travel almost every week for work, and I spend more time in hotels and dining in restaurants than I do in my own home.  But I’m still losing weight.

In high school, I victoriously joined the varsity swim and dive team and lost sixty pounds while following a strict meal regimen and an incredible amount of daily physical activity, partnered with an unfaltering amount of willpower.  And as I’m sure you’ve guessed it, as most yo-yo dieters would empathize, that weight crept back up on me.

It’s important that both men and women struggling with their weight understand the diet industry.  This is a multi-billion dollar industry – annually.  If half the items worked as promised, we wouldn’t be overweight anymore.  The industry wouldn’t make billions of dollars any longer because there wouldn’t be a need for it.  And quite frankly, statistics of obesity rates in America would no longer be so atrocious (33% of adults, 17% of children, according to the Centers for Disease Control and Prevention.)

I have come to learn there are no true quick fixes that are both effective long-term and sound for your body and health.  As my father has always told me, you did not put on the weight overnight, and so it will not come off overnight.  Unfortunately for most, this is an incredibly daunting and equally intimidating piece of information.   Below are some of experiences and opinions on several popular diets and various diet trends.

The Atkin’s Diet

I would first like to point out that this diet has now been revised, but the same rules apply: low carbohydrate, high protein.  I never noticed any significant weight loss on this diet, and I followed this regularly for months as it was not an option:  my parents were doing this, as well and I was maybe fourteen.  I remember how awful the cravings for sweets and carbohydrates were the first three to five days.  These were probably the most overwhelming cravings I have ever experienced in my life: my mother would make whipped cream with Splenda and sugar-free Jell-O for dessert, and it always felt like there was never enough.

In terms of eating on this diet, it makes me sick to relive the amount of bacon and beef I ate, every day, simply because it was “allowed.”  The ultimate goal of this diet was to put your body into ketosis, which is not a bad place to be, because it means your body is using fat for energy, but one of the by-products of ketosis is a molecule called acetone, that cannot be used.  It is typically the reason why people on low-carbohydrate, high-protein diets have bad breath, and if you’ve ever used a test kit strip to check out the amount of ketones your body is expending, this specific molecule is the reason the strip turns purple when you test your urine with it.

I can see this program working for a few weeks, at the most.  There is no plan for the long-term involved, absolutely no emphasis on physical activity, and unfortunately, with such tight restrictions on what you can and cannot eat (despite what this diet suggests, fruit and whole grain is necessary for specific vitamins and nutrients in your health), there is no longevity to sticking with this plan.

South Beach Diet

I read these books and fell in love with them.  I still cook meals from their cookbooks because they are healthy and delicious.  This diet was designed originally for patients with Diabetes and it works because you’re eating from the Glycemic Index.  The smaller the number on the Glycemic Index, the longer a food keeps you feeling full.  It also means your blood sugar level will not spike, and the idea behind spikes and lulls in your blood sugar level is simple: when your blood sugar level spikes and then suddenly drops, you will feel hungry because your body is signaling a low sugar level.  Eating according to the Glycemic Index, you prevent such spiking, which in turn keeps you feeling satisfied.

I loved that the South Beach Diet explained medical and biological facts in easy to understand, every day language.  This plan puts an emphasis on explaining the how and why your body works the way it does.  For instance, it explains why artificial sweetener, used in excess, is just as bad, if not worse, for your body.  It also explains the difference between fat, saturated, and unsaturated fat, and why using a full-fat version of an item would overall benefit your body as opposed to a low-fat or fat-free version of the same product.  However, as with most plans, it was much more difficult to live life day-to-day while following this diet than I would hope and I gained back every pound, and then some, when I stopped.

Jenny Craig

Now, I will admit that Jenny Craig probably has some of the best tasting frozen food I’ve ever had.  This program costs you based on the amount of weight you need to lose and the cost of food each week, which is actually fairly expensive.  You’ll also have to stock your fridge with fresh veggies and a few other staple items, which is going to add to the overall expense of losing weight.  The program is designed to teach you about well-balanced meals, as well as portion control.  And I do believe this is a valuable lesson for any overweight person: let’s face it, you didn’t get fat because you can handle your portions or you know what a well-balanced meal looks like.

This program fails, however, because you are doomed if you have to go out to eat for a celebration, or a work function, or just because sometimes, it’s nice to dine out.  I’d also like to mention that while the portion control is nice, unless you weigh 150 lbs., a single frozen meal is not enough to make you feel full, and while most people believe in order to lose weight, and “diet,” you’ll have to feel hungry, that simply is not true.

I wasted a lot of money on this program, which is regrettable.  I also did not lose nearly what I had anticipated, and while Jenny Craig locations do sell exercise equipment and workout videos, my consultant never once discussed physical activity with me.

Medical Weight Loss

Another program I regrettably spent far too much money on.  This is a diet plan with doctors and dieticians on staff to keep you motivated.  They do blood work, monitor your cholesterol, blood pressure, ketones, etc.  The up-side is getting to cook your own meals.  The downside is the cost of the program (again, you’ll pay per pound you’re hoping to lose) in addition to protein bars, snack foods, and various high fiber, high protein mixes designed to boost weight loss.  These items are pretty tasty, in all honesty, but you are required to eat three, every day, and most of these items are $14, for a box of seven.  So, it’s a very expensive plan.

I loved several of the technicians at the location I frequented.  I did lose weight, as well, but there is a specific list of food you can eat, how often per week you can it said food, and there is not much wiggle room: if the food is not listed on your sheet, you don’t get to eat it.  Period.

I tried almost any weight loss program available…

I have participated in fasts, fad diets (how many of you have heard of the cabbage soup diet?) and I have even tried my own “diet plans,” as well as taking diet pills – a road I will never go down again.  The truth is simple:  people who need to lose weight need help in doing so.  As I stated before, obese men and women did not become overweight because of their knowledge of eating well-balanced meals and understanding portion control.  There is no quick fix for undoing years of what’s been done to your body.  You will have to put in the time and effort, and when you’re ready, it will be worth every tear, and pound, shed.  So, what works for me?

Weight Watchers

I have been a part of Weight Watchers online for a long time now.  I would not be honest if I said I haven’t gone astray before, but the beauty of Weight Watchers is really learning what it means to be healthy.  There is an emphasis on physical activity that is unsurpassed in the diet industry.  They reward you for being active.  There are Weight Watchers 5k’s to sign up for, as well as a program called Lose for Good, which allows you to give back to the community based on the weight you lose.  They calculate points based on fat, protein, carbohydrates, and fiber, as opposed to only focusing on one aspect of nutrition.  Weight Watchers encourages you to go out to dinner, and enjoy a piece of cake on a special occasion, or eat full-fat cheese instead of omitting it completely.  They allow you to splurge, and drink alcohol, and you don’t have to feel guilty for it.  The learning comes naturally, and dare I say, it’s even fun.   I have met wonderful people on the forums.  I have learned great new exercises and have discovered a desire to be active in my life, and I attribute all of this to Weight Watchers.

All in all, the most successful weight loss programs are balanced.  They put an emphasis on whole grain, and fresh fruits and vegetables, and lean protein, but also on healthy fats and exercise.  They are attainable in your everyday life because let’s face it, what good is a “diet” if it doesn’t fit into your everyday life?

If you are seriously interested in losing weight then one of your first steps is to learn how to read a nutrition label correctly. Nutrition labels are in all foods and it is very important to be able to interpret the data from the label and based on that to make the decision on which foods to consume.

For individuals who are trying to become more health-conscious, reading a food label can be difficult.  These tips can help you learn how to read a nutrition label and change the way you eat forever.

Serving size:  The most important thing you will take away from a nutrition label is the serving size.   For instance, look at the serving size and number of servings on a 16 oz soda or a box of cereal.  You may realize that the beverage you have been enjoying at only 120 calories actually has 2 or 3 servings in the bottle or the serving size for your cereal is much smaller than what you pour every morning.  (See also: Easy tips to cut 200 calories per day from your diet)

Calories: The percent daily values on a label are based on a 2000-calorie diet.  If you are thin, small, and inactive this may be an overestimation for you.   If you are bulky, tall, and athletic this is an underestimation.  Before looking at a label, get an estimate of how many calories you should be eating a day.  If you use an online calorie calculator, be sure it factors in your age, gender, height, weight, and activity level.

For those trying to lose weight, subtract 300-500 calories.  Remember that the calories listed on the box are only for one serving of that food.  If there are five servings in a package and you eat the whole thing, that’s five times the calories listed! (See also: The ultimate list of fat burning foods)

Fat, saturated fat, and trans fat:  After you have an estimate of the amount of calories you should eat a day divide it by 30.  That is the estimate of total grams of fat you should have in a day.  Only about one-fourth of those fat grams should be saturated fat.  None of it should be trans fat.  When a food is well balanced the percent daily value of each nutrient, listed down the side, should be about equal.  If a label has a much higher percent daily value for fat than it has for calories, you have yourself a high-fat food.  If the percent daily value of saturated fat is higher than total fat, beware: the fat in this food is particularly unhealthy.

Sodium:  Generally the milligrams sodium should not be more than twice the amount of calories.  Canned soups commonly have disproportionately high sodium for the calories.  Why to I compare sodium to calories?  Because if you eat a 1200 mg sodium soup that is 200 calories, you have ‘used up’ a large chunk of your daily sodium on a small portion of food.  Are you going to eat unsalted food for the rest of the day?  Very unlikely. People with high blood pressure should consult their doctor, but should usually aim for about 2000 mg of sodium a day.  If you don’t know if you have high blood pressure, or even if you think you don’t, go to get it checked.

Cholesterol: Recent evidence has shown that only about 10% of the population is affected by consuming dietary cholesterol.  These individuals should try to keep the total daily cholesterol below 200 milligrams per day.  Foods low in cholesterol have less than one tenth the cholesterol compared to calories. For example: a 200 calorie food should have less than 20 mg cholesterol, a 300 calorie food should have less than 30.  For those who do suffer from high cholesterol, eating foods enriched with plant sterols may be beneficial.  If you do not know if you have high cholesterol, go get it checked!

Carbohydrates, sugar, and fiber:  If you know about how many calories you need per day, divide that by 8.  That is the total amount of carbs you should have each day in grams.  Divide that number again by 5 and that’s the amount of sugar.  Yes, it’s a low, low amount!  The majority of your daily carbs should not be sugar.  Diabetic patients should consult their doctor or dietitian about carbohydrates in their diet.  Patients are generally recommended to have about 45 to 60 grams of carbs per meal.  This is even a good rule of thumb for the non-diabetic population.  If you do not know if you are diabetic, guess what?  Go to get your blood sugar tested, along you’re your blood pressures and cholesterol!

Finally, fiber is very important for health and has been linked to successful weight loss.  About 25 grams a day is recommended and it can be a hard goal to reach, so if your food is high in calories (in the 400-600 range) it should also be high fiber (5 g or more per serving).  (See also: 13 healthy snack ideas for weight loss)

Protein: Protein, like fiber, has been liked with feelings of fullness and reduced appetite.  Some people have decided that this link warrants a diet where you consume nothing but protein and fat and cut out carbs completely.  High protein diets can result in severe kidney damage, so I strongly discourage this weight loss strategy.  Also, carbohydrates are the pretty much only source of energy used by the brain; so if you cut them out don’t expect to be thinking very clearly.

Again, if you know your ideal amount of calories per day, divide that by 20 and you will have a rough estimate of your daily protein requirements in grams.  Unless you are building or maintaining a lot of muscle, try not to exceed this number.  Contrary to popular belief, supplementing vast amount of protein in your diet is not a great way to gain muscle.  Muscle building requires muscle-specific exercises and requires less protein than you might think.  Those with kidney disease should speak with a physician or a dietitian about their protein intake.

Vitamins and Minerals:  The only vitamins and minerals required to be on a nutrition label are Vitamins A and C, Iron, and Calcium.  Deficiencies in vitamins A and C are not very common, however iron deficiency (known as anemia) and calcium deficiency (a risk factor for osteoporosis) are common.  Women in particular suffer from anemia and osteoporosis.  Unlike for protein, carbohydrates, and fat, the levels of nutrients recommended do not change by weight or height, only by gender and age.  Look for the percent daily value and aim to get 100% each day, or else take a multivitamin.  Other vitamins and minerals like vitamin E, thiamin, niacin, and phosphorus may be listed on the nutrition label.  These are great to know when they are there, but are not listed reliably on all foods.

One or two trips to the supermarket along with these tips can be all it takes to become a master of food for life, something that will definitely come in handy in achieving healthy weight loss!

Summary Tips for Reading the Nutrition Label:

• Check your serving sizes and try measuring them out
• Multiply all other values by the amount of servings you consume
• Learn the amount of calories per day that is right for you
• Calculate the amount of fat and saturated fat you should eat per day
• If you have high cholesterol, aim for less than 200 mg cholesterol per day
• Sodium is too high if it is more than twice the amount of calories
• Have about 45-60 grams carbs at a meal and about 15-30 grams for snacks
• Aim for only about 10% of your daily calories from sugars.
• Snacks should have 2 g or more fiber, meals should have 5 g or more.
• Try to pick snacks with protein but don’t drastically exceed your protein per day
• Aim for 100% of vitamins and minerals each day
• Check your blood sugar, blood pressure, and cholesterol regularly.  In fact, do it now.

Fast weight loss, no calorie counting and no hassle. This sounds like every dieters heaven and a dream come true. This is also what most liquid diets profess to offer, but is it too good to be true?

Liquid diets defined

A liquid diet is more or less what it says on the box; a dietary pattern which consists mainly of fluids (liquids). There are a number of different ways and patterns in which liquids diets can be followed, depending on who has devised the dietary plans. Some liquid diets suggest replacing all meals with a liquid of some sort and some which replace only some of the daily meals and suggest a low calorie solid meal for the rest.

The liquid meals tend to be shakes, or soups, juices, smoothies or just a dietary liquid formula. For some commercial liquid diets you can purchase their pre-prepared shakes, soups or dietary formulas and often they may also provide some snack bars and other nutritional supplements. There are also the do it yourself liquid diets in which dieters can make their own liquid meals, juices, shakes and etc.

Some of the most common commercial liquid diets (pre-prepared or DIY) include the slimfast, Medifast, Optifast, Hollywood diet, Master Cleanse diet, Cabbage diet and the juice diet. (See also: Most popular weight loss diets)

Apart from the commercial form of liquid diets there are also ‘hospital’ or ‘medical’ liquid diets and are usually prescribed before a medical procedure, because the patient may be unable to swallow solid food, as a supplement to the existing diet or in general for a specific medical reason. Medically prescribed liquid diets vary in their constitution and could be of clear liquids (water, gelatine, broth) or of a specific formula.

The weight loss principles of liquid diets

Well the weight loss principles are pretty much simple and more or less the same for most of them. By eating the recommended liquid meals people consume a low amount of calories through the day. Therefore, they lose weight. Some of the diets do include a miracle or a super food element to them and a number of them also profess on the detox element of following a liquid diet.

Studies haven’t yet provided strong scientific evidence regarding the existence of a super food so I cannot positively and with no doubt say that it is the magic powers of cabbage which will make you lose weight if you follow the cabbage diet for example. Another common claim of the liquid diets is detoxing; the body goes through a detox process by following liquid diets. Based on the detox claim diet loss is either enhanced by effect or is a pleasant secondary effect of detoxing.

However, there is not strong scientific evidence regarding the detoxing effects of diets either. As a matter of fact there is no evidence to actually support a ‘detoxing’ process takes place at all, apart from the one which your liver does all the time.

So what is proven? Most liquid commercial diets tend to consist of 400-800 kcal dietary plans. These diets tend to belong in the category of very low calorie diets (VLCD) which create a calorie deficit and in principle lead to weight loss.

Do they work?

It is quite relevant how well these diets work and whether people do lose weight on them. Liquid diets are not recommended to be followed for long period of time and some are only safely recommended for 7-10 days. A week to 10 days does not usually produce any measurable significant fat loss and most of the weight lost is water and sugar. The result is to put the weight back on quite quickly post dieting. (See also: Do quick weight loss diets work?)

If you follow a VLCD for prolonged time you will lose weight but so you will with starvation which in some cases may be cheaper. However, starvation is not recommended as a safe, healthy or wise way for weight loss and I would most definitely not recommend it.

Studies which have tested some of the commercial liquid diets have produced controversial results. In simple words there is not much agreement whether they work in promoting weight loss and whether the weight is maintained post diet. For some cases of morbidly obese people a VLCD may be recommended as the best solution. However, such cases the risks of following a VLCD outweigh the risks of obesity. Moreover, they should always be followed under the guidance of a medical professional as they can have detrimental effects to health.

Issues involved

As with most controversial diets there are a number of issues related to liquid diets. Here are some of them.

Potential of misuse: As already mentioned liquid diets are usually recommended to be followed for a limited amount of time. However, guidelines and recommendations can often be ignored and people can follow them for longer periods. Well recommendations are there for a safety reason and when ignored the results do come with a potential risk and a number of health problems.

Inadequate nutrient intake: Formulas sold as part of a liquid dietary pattern have improved a lot since they first come out. However, still there is a debate about the limited amount of nutrients they may contain. The lack of nutrients may be more prominent in DIY versions which tend to be based on just one food or one group of foods or if a diet is followed for prolonged periods.

Inadequate fibre intake: Fibre can be an important element for digestive processes, health and weight loss. Quality is as important as quantity, and a number of liquid diets may not provide either of them.

Constipation / Gastrointestinal complaints/complications / Nausea: Constipation can be a side effect due to inadequate fibre intake. But also your digestive processes may be suffering a little bit, thus gastrointestinal complaints can be common. 

Hair loss: Think nutrient deficiency. Our body needs all nutrients including fat and there is a reason for it.

Dizziness: Very low calorie intake can be one of the reasons why people may experience dizziness. You may think you have enough energy stored for the whole neighbourhood however your body doesn’t like sadden changes and it does take time to adjust. Losing a lot of weight too fast is something else which may lead to health complaints.

Regaining the weight past dieting: If the weight lost is mainly water and sugar then you are most likely to put it straight back on. On the other hand is a common diet issues. If you follow a diet for ‘x’ amount of time and you lose ‘y’ amount of weight and you go back to what you where eating before the diet you are likely to be back t where you started.

Moreover, if you follow a VLCD for a period of time your body will try to adjust to that diet. The minute to stop liquid dieting and go back to solid food and higher calories here will come the weight.   

Metabolism slowing down: Look above. You go to a VLCD your metabolism will slow down on a bid to survive. These mechanisms are there for a reason; if you were in nature and there was no food you would need to survive as long as possible. So you could be potentially struggling to lose the weight. In some cases a VLCD may be the only option to kick start a weight loss and research may have shown favourable results for morbidly obese cases. However, this is usually done under the guidance of a medical professional and when the risks of obesity outweigh the risks of dieting, or when some metabolic processes have ‘lost their way’ to put it in very simply words.

No behavioural modification: Following a box standard liquid doesn’t quite teach people how to eat or makes a lot of changes in the eating behaviour. The extra weight got there in some way and part of it is because of specific eating behaviours. Changing these behaviours is what will help to deal with the future and maintaining the weight loss.

The verdict

Indeed a lot of liquid diets may have improved a lot in recent years. However, some are still in the category of ‘fad’ dieting which most of the time is not recommended. For some people it may be that little help to push them into weight loss or may kick start the processes, but for most it may not be a recommended solution. Not all liquid diets are the same and therefore quality of the diets is different between them. Make sure you consult a medical professional, and search for real scientific evidence.

Overall, apart from some specific cases you may be better off sticking to the old fashion healthy balanced diet.

Do you know that by burning just 100 calories (extra) per day you can lose about one pound per month without extra effort? It sounds good and really is if you manage to spend just 10 minutes per day. This will not be your ‘official’ exercise routine but the ace in your sleeve to get faster results.

Everybody can find 10 minutes per day to work out and there are hundreds of exercises to choose from. You can even do them at home or at a time it suits you better. Most people prefer to exercise in the morning before going to work and this is the best time to exercise. Morning exercises are more efficient in burning fat since your body has to convert fat (from the reserves) to energy in order to deal with the extra requirements and in addition will help wake up your body, digestive system and mind.

Below we outline 20 suggestions to burn 100 calories in 10 minutes or less but you can still use our free exercise tracker to find even more exercises and activities.

Calories and weight loss

We mentioned above that doing a 10 minute session per day can help you lose 1 pound per month. For those interested in the theory and reasoning behind this statement, this is the logic: One pound of fat is approx. 3500 calories. In simple terms if you manage to burn 3500 more than you consume you will weigh one pound less. So, if you do a 10 minute session per day (using one of the exercises and activities specified above) you can generate a deficit of 30×100=3000 calories per month which is about one pound. Of course there are other factors involved like loss of water weight so we suggest also reading about the difference between weight loss and fat loss.

5 Tips to make the most of your 10 minute sessions

Plan in advance: 10 minutes is not a lot of time and with a bit of effort everyone can find 10 minutes to exercise. What is important is to plan your session in advance and preferably from the day before.

Be Flexible: You do not have to perform your 10 minute session at the same time every day. Sometimes it will be more suitable to exercise in the morning but other times you may do it after work or even late at night. What is important is to exercise daily and avoid skipping a session.

Improvise: Your goal is to burn 100 calories in 10 minutes and there are more than one ways to do this. You can choose to do the same activity every day or a number of activities during a single workout. For example you can run for 5 minutes and do stationary cycling for another 5 minutes. The combinations are endless all you need is imagination and willingness.

This is a bonus: Do not forget that this is not your formal workout routine but a bonus to help you get quicker results. You should not rely on this 10 minute workout alone but you should still follow a more formal routine for at least 2-3 per week and a balanced diet.

Why not make it 15 minutes? This is not actually a tip for your 10 minute session but once you get into the habit of doing 10 minute sessions why not increase that to 15 minutes per day and get 50% more results. If you follow this approach by making one small step at a time you will soon realize that you can actually do many things and get the motivation you need to meet your weight loss goals.

* Kcal estimation is based on 10 minute sessions for people weighting 160lbs.

What is really the difference between weight loss, fat loss and muscle loss and should you really care? Does the scale lie or is there a relationship between weight and fat loss?

The answer is straightforward and this is what we are discussing below.

Weight loss – Water Weight – Fat loss – Muscle loss

The percentage of total overweight and even obese people is rising at alarming levels (Around 33% of Adults are Obese and 17% of Children). People are looking for more ways then ever to lose weight and that is fine, but what is not fine is some of the methods people are using to achieve weight loss and how it truly affects their body.

If the average person loses 12 pounds for example, they will automatically assume it was ALL fat loss and this can be a very costly assumption.  When you lose weight or gain weight for that matter, you are changing your bodies’ composition of Water, Fat, and or Muscle. Now I listed them in that order for a reason, water weight is the quickest to change and we will discuss that first.

Water Weight

Water weight commonly refers to the amount of weight in water your body is carrying at that given time and is a constantly changing, considering the human body is estimated to be made up of around 60% of water. Water weight can be affected by many variables in your day-to-day life and can cause your weight loss to be misleading.  If most the weight you lose is from water weight, you will most likely gain it back very quickly and that can be a main reason people are turned off by dieting. Most diets these days actually capitalize on this misunderstanding and promise quick weight loss when all they are doing is manipulating your water weight through sodium and water intake itself.

If you do not drink enough water throughout the day, your body will go into a “survival mode” in which it holds on to every ounce of water it can.  The other major factor in water weight changes is salt or sodium intake, if you consume less sodium you will hold less water weight and if you consume more sodium your body will retain more water weight, sodium directly affects your body’s tendency to store water.

So hopefully by being  more informed on that variable in your weight loss, you can now watch your weight  loss more closely from that aspect  and understand whether the weight you are losing is mostly coming from water weight, which means the weight is likely to come back quickly and is not true fat loss.

Fat Loss

Luckily, the next easiest form of weight loss can be done by losing fat, which is what people actually want to lose. Fat is built up over time and stored around your body, in what experts have coined fat stores.  However, it is also important to note where you actually store your fat is largely dependent on your genetics and this is not the same in every individual.  To target these fat stores and get rid of excess fat you will need to force your body to burn the stored fat as energy. That is what they are there for after all, your body stores fat for later energy use.  However, if you never take any measures to get rid of this excess fat it will just keep building and building.

To lose fat efficiently you need to be in a calorie deficit for the day, meaning you need to have burnt more calories that day then you consumed, if you did not consume enough calories that day your body will be forced to find other ways to create the energy, such as using its fat stores. However, there is more to consider when trying to achieve fat loss through calorie deficits and exercise and that brings us to the final variable.

Muscle Loss

Muscle loss is the hardest thing to achieve and that is a good thing, you never under any circumstance should lose muscle no matter how bad you want to lose weight. Muscle loss is the hardest to do because to lose muscle you need to either be in too big of a calorie deficit (Approaching Starvation) or doing too intense of cardio where your body burns muscle instead of fat.  If you cut calories too much and are barely getting enough to even function, like some extreme diets recommend is very dangerous to your short and long-term health. Most experts have agreed that by following a very low calorie diet you may lose 1 pound of muscle per 1 pound of fat so a 50/50 ratio, which is unacceptable.

The other way I mentioned you might lose muscle is through too intense of cardio sessions. Cardio should be done in a pretty comfortable pace if done for long periods of time and if you do  need to  do intense cardio, be sure to  do it in short intervals , long bouts of intense cardio is very  likely to use muscle as energy and is a big risk to your general health.

How to ensure you are losing fat…

So, in summary the easiest way to make sure you are losing weight in the desired way of fat loss is to monitor how fast you are actually losing the weight.  If you are losing the weight at too fast you are most likely losing water weight or even worse muscle.  A good goal for fat loss is to lose 2-5 pounds a week depending on how overweight you are, but remember 5 pounds for most individuals is the top of the line.

More than 5 pounds per week would be a strong indication that not all of the weight loss is resulting from fat loss and you need to reconsider the methods you are using.  I included a helpful list of weight loss tips below that hit the key points in being sure your weight loss is mostly fat loss and truly beneficial for you in the long run.

1.  Be sure you are meeting your recommended daily servings of water, which is 96 ounces plus an extra 8 ounces for every 25 pounds you are above your goal weight.

(Recommended by theNationalAcademyof Sports Medicine)

2.  Avoid very low calorie diets. Calculate your BMR to find out how many calories you should consume per day just for normal function and never go beyond this number.

3.  Be sure your cardio sessions are not too intense to avoid your body using muscle as energy instead of fat.

4.  Monitor the rate that you are losing your weight at weekly intervals, if you are losing more than 5 pounds a week it is most likely that not all is coming from fat loss and is dangerous to your health.

During 2011 thousands of people visited our web site, read our articles, commented on our posts and interacted with our free online tools. To wrap up a successful year for Weight Loss Help and Tips we have selected the 10 most popular posts of 2011. These are the posts that received the most comments and social media mentions (Facebook likes, Google+ and tweets). Go through our list and select your favorite posts and do not forge to share them with your social media friends! You can also register to our RSS Feed (on the sidebar) to receive our new articles directly in your inbox.

Weight Loss Tips
The most visited page of our web site was the home page. More than 1000,000 people landed on our home page in 2011 and selected one of our articles. Our huge collection includes more than 500+ weight loss tips.

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20+6 tips that matter the most when it comes to fast weight loss. This post explains the most important factors that affect weight loss and what you can do to ensure that you will lose weight and keep it off.

20 Healthy weight loss tips
We always encourage and promote healthy weight loss methods. This post outlines 20 healthy weight loss tips you can easily fit in your lifestyle and get results without making too much effort.

FREE Diet and Exercise Planner
During 2011 we also introduced our free diet and exercise planner. Our on-line tools include a food calorie counter and fitness calorie counter as well as a diet calendar and weight tracker.

Weight loss for women
The majority of our readers are women and this post is especially for them. 12 Weight loss tips for women of any age and body type. If you are not the woman that can spend endless hours in the gym then this post is for you.

Weight loss tips for Teenage girls
More than 60 teenage girls commented on this post asking for weight loss advice and more than 50 got a personalized answer (by email) from our experts. We try our best to reply to all emails and help even more teens get into the right path of following a good diet and exercise program suitable for their age.

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You cannot lose weight if you are not motivated enough. Motivation is perhaps the most important success factor. If you are motivated and know what to do you cannot fail. Set your weight loss goals today!

7 Best tips for fast weight loss
The 7 most effective tips for quick results. If you need results fast you must ensure that you follow these 7 tips. Start now and post your favorite weight loss tip in the comment and see  what works for other people.

Best weight loss programs
There are hundreds or even thousands of weight loss programs on the Internet today but which ones are the best? Which programs can you trust that they can generate results in a healthy way.

Exercise for weight loss
Last but not least, exercise for weight loss. Regular exercise promotes good health, well-being and weight loss. If you are serious about losing weight then exercise is a must.

One more year is coming to a close, the pads come out and the resolutions begin. January is actually the busiest time in the fitness and gym industry. February and March are probably the quietest with most people having given up on the weight loss and fitness effort…well until the bikini time comes around again. Setting New Year’s weight loss resolutions is no different than setting other goals. Your goals need to S.M.A.R.T, in other words: Simple-Measurable-Achievable-Realistic-Timely, but most importantly you need to have the desire and willpower to work hard towards your targets. In this article we share 7 tips for setting your New Year’s resolutions in such a way so they are achievable and realistic.

1. Set life goals

Instead of making a resolution list of the things you want to do make a list of the things you want to have and/or achieve in your life. For example a resolution list of the things you want to do could look like this:

Resolution List 2012

1. Lose weight

2. Join the gym

3. Change my job

Instead think ‘what do I want to have in my life’? For example:

Life Resolution List 2012

1. Look good and feel healthier

2. Be happier in my job

3. Be less stressed

Then think how you can achieve each one of them. Weight loss and exercise can then be a process of achieving to look good and feel healthier but is not the end to all means. In addition, there are other ways to achieve your goal such as eat healthier, or cut down on takeaways and sweets.

If you just concentrate on losing weight you will join the gym and get the next diet regime in the hype of the times. Then you will soon lose sight of why you are torturing and depriving yourself from food. No surprise most gym memberships are sold in January to never be used again by February with maybe small exceptions when preparing for the bikini season.

2. Compare your list with last years

What did your resolution list look like last year? Do you automatically list the obvious things which are expected to be in your list? For example I used to be a smoker and for about 10 years in the top of my list was I will cut smoking. Smoking was bad for me and I knew I had to give up so every year I expected myself to try and stop smoking and then feel depressed as I had failed myself.

In addition think why you didn’t follow your last year’s resolutions. Did something affect you? Did something change? Finding the reasons why you didn’t do what you wanted last year it may be a way to help you avoid the same mistakes or help you plan for this year.

3. Be realistic

Christmas and New Year can be emotionally charged times. The end of an era and the beginning of a new one it can make us make decisions based on emotions and not reality.  Don’t forget to also ask yourself if you are realistic in what you want. My resolution could well be finding a gold bucket at the end of a rainbow but no matter what I do it may not quite reach fruition.

4. Get off the diet wagon.

Another problem with concentrating with dieting is that you are likely to grab the next diet regime, book etc that looks good. Does it work? You may lose some weight in a few weeks but you will have to stop dieting at some point and then what? Have a break until the next diet or is it that you never stopped.

The weight loss industry is a very lucrative business and it does bank on the fact that you are looking for quick solution. I will go back to my first point which says make life goals and not a dieting commitment. Therefore, weight loss would be part of the life changes you want. Undoubtedly not everybody can do it by themselves, however try to pick that weight loss solution which will help you to learn about healthy eating, give you tips for your everyday life and support in what you are trying to achieve.      

5. Get support

Studies have actually shown that people who have support tend to lose more weight and adhere to diet regimes. Support which comes from your immediate family environment is always the best. However, if for any reason you can’t make that work support could come from friends, weight loss buddies, and even weight loss clubs and online weight loss services.

There are plenty of choices out there so you can find the one that works for you.

6. Move everyday

Physical activity and exercise is a bonus for your health and weight management. Make a pledge to move every day. You don’t have to necessarily pay big monthly subscriptions to a gym. Make a pledge to move a little bit every day.

Go for a walk, or run in the park, go shopping and walk around the shops, have a spring clean, play a game with the kids, have a swim and so on. All you need is commitment and imagination.

7. Start living

Once you set your life goals and resolutions all you have to do is start living. This is my new year’s mojo. Stop dieting and start living. I am sure I’m not the only one who says that but I am loving it.

Snacks can play a big role in our everyday diet. Snacks are that something you want in between meals, which need to be easy to eat, relatively small but enough to fill the hunger gap, or that little something which will keep your mouth occupied.

However whether you are on a weight loss diet or not, finding what to snack on can be a hard job. The usual commercial choices tend to be high in sugar, high in calories and high in fat and often not a ‘healthy’ choice.

In general it is recommended to avoid too much snacking and aim for higher in protein lower in sugar snacks. Such snacks would keep you full for longer and can also be better for blood sugar control. You can also read our previous post 13 healthy snack ideas for weight loss for more details. In today’s post we have selected the best 100 calorie snacks for weight loss.

10 Best 100 Calorie Snacks

1.     Fruit.

Fruit are low in calories and full of nutrients, antioxidants and phytochemicals. They can and make an easy, light and healthy snack and they can always satisfy a sugar craving. The calorific values vary for each fruit with bananas being slightly calorie heavy.

Majority of fruit are also rich in fibre and high in water content both of which tend to make you feel full.

Tip: Keep one or two fruit of your choice in your bag so you can have them at reach wherever you are and whenever you want a snack.

Tip: Alternatively you can make a small fruit salad. Fruit salad panes are usually sold in most food stores or cafes so it can be an option if you are on the go. A 200gr fruit salad is approximately 82 calories; values can vary depending on the fruit used.

Here are the nutritional values for some fruit most commonly consumed.

2.     Yogurt

Yogurts are protein based snacks which can make you feel fuller for longer. In addition, yogurts can provide a flexible taste option as they be eaten plain or with toppings.

Tip: It is always recommended to aim for natural plain yogurts and add fruit or nuts rather than the pre-prepared fruit yogurts which tend to be anything else but yogurt.

Tip: Also avoid adding loads of sugar or syrups as it can increase the calories and the sugar content.

3.     Smoothies

Smoothies are another flexible option. With smoothies you can create your own combination to please your own taste, you can use fruit and vegetables, yogurt, cream, ice whey-protein powder, and the list can go on. It is not as easy to make if you are on the go or in work.

Tip: Unless you can have a freshly prepared smoothie is best to avoid the ones sold in the shelves. Pre-bottled ones tend to be full of sugar, taste enhancers and preservatives. Plus by the time you drink it most of the vitamins would have disappeared.

Tip: Avoid adding syrups and sugars. You could add a small teaspoon of natural honey or just a sweeter fruit.

4.     Punnet of blueberries or any berries of your choice

Some studies actually suggest that blueberries and in general colourful fruit (and veg.) can actually have a protective role against obesity related diseases. Satisfy the craving and help your body regulate blood sugar, and conditions such as metabolic syndrome and diabetes.

Tip: Be aware that by eating berries alone will not do miracles. A healthy balanced diet as well will be a better winner.

5.     Avocado

Avocados are one of my favourite snacks. They can be eaten alone or in combination with other toppings. Calorific values of the snack will vary according to what you add on it. It can be easy and you could have an avocado on the go. I like to pre-cut an avocado in half and then take it in small container in my bag and eat it with a spoon when I want a snack.

Tip: Add honey and nuts for a sweet option or lemon juice for a savoury option.

6.     Rye crackers with ham or cheese

With approximately 32kcal each rye crackers can be a great snack. Add a slice of ham or a slice of cheese to add more taste. Again this is an easy and flexible snack option. In addition rye crackers tend to have high fibre content and therefore they can make you feel full for longer.

Tip: Have a little bag with 2-3 rye crackers in your bag. I often spend a lot of time driving in my job and they are handy to just munch on.

7.     Tin of tuna

Now this tends to be a very popular snack with body builders. This is an easy and high in protein snack.

Tip: You can add ¼ of finely chopped red onion, a pinch of finely chopped parsley and a small squeeze of lemon juice for taste.

8.     Olives and feta cheese

This is a simple, low calorie and nutritious snack option. There is a huge variety of olives and you can also buy them infused with herbs and spices so it can suit a lot of tastes. Feta cheese is a protein based option and combined with the olives makes a classic Mediterranean snack. If cheese is not to your liking you could have just the olives.

Tip: A lot of food stores or cafe places sell pre-prepared olive containers. Just be aware of the oil they could contain. Avoid the ones in vegetable oils; also olive oil can be healthy but if you eat loads of it then you could just be increasing the calorific values. Just be aware.

9.     Parma ham and melon

A Mediterranean favourite snack. There are different variations in the Mediterranean region. Italians tend to like Parma ham with melon and in Greece they tend to serve feta cheese with melon. Either way, it can be a refreshing and slightly higher in protein snack. If you combine 2 slices of Parma ham with 6 slices of melon you have a snack of approximately 80 kcal.

Mellon is also high in water content and as mentioned above it promotes satiety.

10. Baked beans

Baked beans are a British favourite snack. A small tin of approximately 150g contains 122 kcal. Slightly over budget but it is not a big deal. Values can vary depending on the size of the can and the brand. If I’m stuck for choices I tend to open a small tin however, I know that many people don’t like them cold. Depending on your taste they can be an easy and on the go snack or it may need a bit of preparation.

Tip: You can use a couple of spoonfuls of beans with a handful of cheddar cheese.

You can also read:

How to burn fat with food

The Ultimate list for fat burning foods

How to control your desire for food

This is a question we get very often especially from women: “What’s the best exercise for weight loss?” What can I do so that I get results fast and without the risk of putting the weight back? Is there a single exercise I can do at home and make me slim and fit? There are two answers to these questions and this is what we are going to explain below.

First let me say that this is not a new question for us. If you read most of the comments you will see that women are constantly looking for the best way to get fit. It is no coincidence that one year ago we published the post “Best Weight loss exercise for great results” which talks about the most efficient weight loss exercises. Basically the post gives more insight about the number of calories you can burn through stationary bike, elliptical trainer, step aerobics and running. These are certainly among the best weight loss exercises but this is not the complete answer for today’s question.  The complete answer has other parameters which are equally important to the calories burned by each exercise.

The best exercise for weight loss is the one you can do

What do we mean by this? The best exercise for weight loss for you is the one you enjoy doing. It doesn’t matter how many calories you will burn what it matters most is that you do it regularly and for a long time.  For example, you can burn approx. 600 calories per hour by doing step aerobics. This is great if you like doing aerobics, if you have the time to do aerobics and if you are physically fit to perform this type of exercise. Maybe step aerobics is the best exercise for weight loss but when it comes to you, this is not your best exercise. You may enjoy walking or running or any other form of cardio exercises and this is what is right for you. The 2 main reasons that most people fail to lose weight with exercise are:  boredom and injury. In other words they either get bored to do their workouts or they get injured because they attempted to perform a workout that does not fit into their body style and physical condition. How do you solve this problem?

Make a list of the exercises you like to do

So, as a first step make a list of the exercises you would like to do and find out how many calories you can burn for a 30 minute workout. Note: You can use our free diet and exercise planner to make your list.

Then once you have your list, identify which of the exercises you enjoy doing and select the one(s) that is more efficient in terms of calorie burning. For example, let us suppose that this is your list:

From the list above the best exercise is rope jumping with 430 calories per 30 minutes. Maybe you don’t like to do rope jumping but you enjoy dancing, water aerobics, swimming and running. If you only have 30 minutes per day to work out then running is your best exercise for weight loss since it is an exercise you enjoy doing, it is an exercise you can do constantly and it is the most efficient exercise in terms of calorie burning from the other exercises you would like to do.

What if I do exercises I like but get bored again?

It is normal that doing the same exercises over and over again will sometimes make you bored. The solution of this is to do cross training. By doing cross training you basically do different exercises instead of doing just one. This has a number of benefits: first you will not get bored, second you get better results (more calorie burning), third you exercise more muscles and fourth you avoid the risk of injury by moving the pressure to different joints.

You already have the list with your favorite exercises so why not choose 2-3 exercises and do them in terms. For example you can do swimming on Monday, running on Wednesday and finish your week on Friday with aerobics. In between you can do walking for 30 minutes (10 minutes in the morning, 10 minutes in the afternoon and 10 minutes at night). If you take this approach you will never get bored and you will get better and faster weight loss. You can also apply cross-training within your exercise sessions. For example do 10 minutes walking, 10 minutes running and 10 minutes aerobics instead of doing a single 30 minute session. Choose whatever suits you better and do it consistently for a number of weeks.

Learning how to exercise correctly is very important

It is not enough to exercise but you need to learn how to exercise correctly. For each exercise there is a good and a ‘bad’ way to do it. Doing it the wrong way will not give you the expected results and also you run the risk of getting injured. It is best to consult a professional trainer before starting any exercise or at least make sure that you have the right equipment (e.g. good running shoes, exercise mats etc) before starting your workout. We have outlined 10 fitness tips for women in a previous post that gives you guidelines on how to structure your workout.

Exercise is only part of the weight loss equation

Everybody knows that the best way to lose weight is by following a balanced diet and doing regular exercise. Exercise is a key part of the whole process that can help you lose weight faster but most importantly keep the weight off and never gain it back. Besides that, there many other tips you can follow for more solid results. You need to take care of your diet and lifestyle habits. We have gathered in a previous post 28 weight loss tips with exercise for getting the best results from your exercise sessions.

 The best exercise for weight loss for women is…

To sum up the best exercise for weight loss for women is the set of exercises you like doing consistently and for a long time without getting bored and can generate the best calorie burning results according to your lifestyle, body structure and physical condition. Finally, always remember that doing any exercise (even walking on a daily basis) is better than not doing any exercises at all.

The basic principles of weight loss apply to all ages but there are specific weight loss tips for 20 year olds that take into account the energy and enthusiasm of young people. To start with, people in their twenties have more than one reason to take care of their weight and appearance. Ages 20 – 30 is the period to make friends and connections and the last thing you want is to worry about your weight. So, the 5 most important tips that will help you lose weight and make you look better but most importantly feel better are:

Tip #1: Learn the very basic rules of weight loss

You probably do not have the patience to read a lot of theories about weight loss but it is important that you know at least the basic rules:

1. You will lose weight if you manage to eat less calories and burn more. The only way to eat less is by being selective on what you eat and drink and the only way to burn calories is through exercise and activity (e.g sports).
2. One pound of fat is 3500 calories. This means that for every 3500 calories you save (by eating less and exercising more) you will lose one pound. If the opposite happens (i.e. you eat more than you burn) you will gain one pound.
3. If you don’t want to go on a diet then use a food calorie counter to count the calories you take in and try to burn more calories through physical activities.

You can also read why lose weight and how to do it correctly for more detail information as  well as easy tips to cut 200 calories per day from your diet

Tip #2: Drinks do have calories

Statistically people in their twenties tend to drink a couple (or more) drinks especially those containing alcohol. What you should understand is that drinks do have calories and if not taken into consideration can literally destroy all your efforts to lose weight. It is common to take care of what you eat but neglect the calories contained in drinks and then wonder why you are still putting on weight. You should take note that:

1 can of soft drink (cola diet – non diet) contains 140 calories. If you multiply that by 30 its 4200 calories or 1 + ½ pounds just by drinking one soft drink per day.

1 can of pre-packaged orange juice may contain up-to 600 calories

A regular vodka and tonic has 130 calories

Medium glass of wine has 130 calories

One pint of beer has about 240 calories

One shot of Whiskey about 55 calories

Calories from drinks are considered “empty” calories since they have nothing to offer (no nutritional value)

Tip #3: If you don’t want to join a gym then move!

Going to a gym on a regular basis will help you stay fit and within your normal weight. Unfortunately not all people like or want to spend time in the gym but this does not mean that they cannot lose weight. Use your energy wisely and engage into activities that you like and at the same time burn calories. Sports are perfect examples where you have fun, socialize and lose weight at the same time. For instance:

With Cycling you can burn 300-400 calories every 30 minutes

Playing 30 minutes racquetball is equivalent to 300 calories

30 minutes of basketball is 290 calories

30 minutes of tennis is 300 calories

Hint: You can use our free diet and exercise planner to analyze the calories you burn from each sport or activity

You can also read 28 exercise tips for weight loss and Best weight loss exercise for more detail information.

Tip #4: Do you drink enough water per day?

I cannot stress enough the importance of water for a good health and weight loss. Water helps your body organs function better, enables easier digestion, replaces lost body fluids and can delay (and minimize hunger). The best way to start drinking water is by first taking note on how many classes of water per day you normally drink. Do not be surprised if the results are 1, 2 or 0! Many people tend to drink other beverages instead of water but NONE of them can replace water functions. So, find out your daily average and try to increase that to 6-7 classes per day. The more you can drink the better is for your health.

Tip #5: Breakfast, protein and carbohydrates

A protein rich breakfast is important for many reasons. It will give you enough energy for your daily activities and keep your stomach busy until lunch time. It is a fact that many people do not eat breakfast, especially when they wake up late in the morning but it is important to make an effort and change this habit. You can read the importance of a good breakfast for more detail information.

Also you should have clear in your mind about the role of protein and carbohydrates in losing weight. Both nutrients are necessary for a healthy and balanced diet. Protein promotes weight loss by keeping you full for longer, helping you build more muscles (and burn fat) and by making your bones stronger. Carbs are as equally important since they are used as a ‘fuel’ from the body. They are especially important for those who exercise regularly and when taken in moderation can do more good to your health than any harm. Read more about carbohydrates and weight loss.

You may also like to read:

Weight Loss for Teens and Weight Loss Tips for Teenage Girls

A very interesting study by Gallup reveals how Americans lose weight. The study, among other things, shows that the real way to lose weight is not through weird weight loss programs but by adopting the basic principles of losing weight (eating less and exercising more) in your everyday life. These are the concepts we are trying to promote in our web site and products and we are more than happy to see that the majority of the people who want to lose weight follow this path and not any other shortcut. The 10 main findings of the study are the following:

1. 52% of Americans have succeeded (at least once) to lose weight in their life. This also means that 48% failed but hopefully the results of this study will motivate them to give it another shot and succeed.
2. The most effective way to lose weight according to the responses is by working out and exercising (31%) and by eating less (23%).
3. 12 % of those who choose to go on a diet used a calorie counter to achieve results while 10% gave more preference to natural foods.
4. Among the commercial diets, Weight Watchers is the most popular (4%) while the majority (32%) used a DIY diet i.e. eating less sugars and sweets, taking care of portion size and giving more value to fruits and vegetables.
5. Diet pills and other weight loss supplements account only for 4% of the answers while surgery is only used by 1%.
6. Men tend to exercise more compared to women and people over 55 tend to prefer dietary changes rather than exercise.
7. The best method to lose weight is to combine both diet and exercise. 47% stated that this combination can generate the best results.
8. It is believed that 66% of all Americans believe that they are overweight but only 1/3 are actively trying to lose weight. These numbers show the magnitude of the problem and backup the statement that obesity is one of the most popular diseases of the modern American Society. These numbers are consistent the last 5 years which makes the problem even more serious.
9. The percentage of women who are trying to lose weight (or tried even once) is bigger than men. This shows that women take weight loss more seriously than men, something we have identified many times in the past.
10. Women have more willingness to lose weight and 37% have tried between 3-10 times while men give up after one or two unsuccessful attempts.

Obesity is indeed a huge problem for Americans and despite the directions given by the different Government departments and non-profits organizations the problem becomes even bigger. The percentage of people who never tried to lose weight (48%) is big and this is very worrying. Lifestyle is to blame but it is also the responsibility of each and every one of us to take action for our own benefits and health. Weight loss is the result of eating less and exercising more, you do not need to engage into complicated, restrictive and dangerous programs. We have many weight loss tips that are very easy to implement and help you get started. Do not delay it any longer but take action today. You can continue by reading our 300 weight loss tips

Christmas is approaching and along with the big present’s shopping comes the big eat. Christmas is almost synonymous with putting on weight. After all there are so many festive parties, dinners and goodies which you only get to enjoy once a year.

Can you go through the party season and not topple the scales but at the same time enjoy what the festivities have to offer? I say yes and it is easier than you may have thought. Read below our weight loss tips for Christmas.

Tip #1: Beware of the sweets

I think we all may know that sugar and sweets do contain a lot of calories and are what I call sticky; they stick in the thighs, belly, and bottom and well just about everywhere. If you have the will power of superman then you can go through the festive season without touching them but I’m sure there will not be many people who can do that.

1. Have a daily allowance of sweets. For example set a 200kcal limit a day or 2 sweets a day. Work it out in whichever way it suits you, whether it is keeping your sweet eating for one meal, or a little bit per day, or once a week.

2. Keep your sweet eat allowance for those sweets which you really want. Boxes of chocolates change hands constantly through the season and you could find a couple in work, a couple in the house, sweet sampling in the streets or shops, in your neighbour’s or friend’s house. As a matter of fact there are in every corner and they look inviting and delicious. Don’t spend your day picking and picking and picking, instead save it for those specific sweets which you have been waiting all year for.

Tip #2: Save your calories for the main meals

Cut down on snacking through the day. A lot people tend to pick food all day, and do what we call grazing. Once upon a time everybody used to advise that the secret to weight loss is to eat a little bit and often. This may be recommended if you have insulin/blood sugar problems or if your doctor has advised it for other reasons. However, in general grazing all day can have some problems.

1. You could be consuming more food than you think. Snacks such as a packet of crisps, a biscuit, and a cereal bar etc can contain a lot more calories than you think and when all put together they may be more than your main meal. Be especially careful during the festive period where there are snacks and nibbles everywhere.

2. Plan your snacks and meals so you have an account of how many times and what you are eating.

Tip #3: Plan for the dinner party

Do not skip meals. Do make sure you have the 3 main meals through the day. If you have a dinner party don’t just starve all day so you can save your calories for the evening meal. Starving all day and then having one big meal once a day will not do any favours to insulin levels or other metabolism and hunger controlling hormones. The result could be that you may be feeling hungrier and end up eating more or storing more calories as fat.

Tip #4: The ‘It is a healthy food so it is ok to eat it’ misconception

Well dried mixed nuts are good for you, right? So it is fine if you have a load of those caramelised hot nuts which are popular in Christmas markets, right? Actually the answer is no. Just because a food item contains some healthy ingredients it doesn’t mean that is automatically healthy or low on calories. For example a mixed fruit stew, cooked in masses of margarine and sugar probably has as much trans fats and calories as a portion of chips. Same could go for apples covered in chocolate or caramel, or other popular festive foods.

1. Think how far has this food come from its natural form and how much cooking and processing it has gone through before you eat it. Also what ingredients does it contain? A lot of commercially prepared food could be fried or cooked in vegetable oils and margarines. They could also contain high amounts of salts and sugars preservatives etc or you could be adding on top of it loads of toppings such as creams and sauces which are far from healthy.

2. Try home cooking. You could save a lot of money and calories. Well sugar is sugar but if you make your own apples and bake them instead of frying them or add less sugar, or in general go for healthier cooking options you could be better off. You could also be having some quality family time as well.

3. Count all calories. If you are trying to stay on a calorie budget then all calories do count no matter how small or secret or healthy they are. Be aware not to go mad or obsessed with calorie counting but be aware what’s coming in.

Tip #5: Work the buffet food.

Buffets are a common festive practice and in general are full of pastries, sandwiches, chips or potato wedges, pizza pieces, breads, mini burgers…and you can fill your plate as much as you like and usually as many times as you like!

1. Look carefully the options contained in a buffet and don’t just go through adding everything and anything. There are healthier options such as chicken pieces, salad, some past options. Avoid things which are drowning on mayonnaise or other creamy sauces, loads of pastries or bready foods such pizzas, burgers etc.

2. Don’t add it on your plate just because is there and don’t eat just for the sake of it. You do not have to eat from every single platter just because is there.

3. Don’t over fill your plate as if you are not going to see food for the next 10 years. It is a buffet and it could well be that there is enough food to feed the whole of the neighbourhood. However, it doesn’t mean that you have to eat it all. Add one layer not mountains and when you finish wait 5 minutes before you have a second helping. Think are you really hungry or do you just eat because it is there.

4. Don’t stand over the buffet and keep on picking. Do you ever say ‘I am on a diet’ or ‘I don’t want to eat loads’ and you just put one small piece of something on your plate? Then you sit or stand by the buffet and every 2 minutes you go and pick one thing. You can so easily loose count of how much food you had or what you had. Better put on your plate what you think you are going to eat and eat that, than kid yourself with regular trips and grazing.

4. Sit yourself away from the buffet or with your back to it. You will be less likely to go for seconds if you are not constantly looking for food or if you are sitting in a sit which is harder to go back out to the buffet.

Tip #6: Just because it’s free it doesn’t mean you have to eat it.

You walk through the mall or though the supermarket and there are tones of people who want to sample this and that. You have a tiny piece of chocolate, a piece of cheese, or a piece of cake. In addition, this morning someone brought a box of doughnuts in the office, or there was a buffet in the kid’s school. It is all offered for free so why turn it down.

As with everything else a little piece at the time adds up to a massive piece. You also loose count of what you had and finally just because it is free and someone offers it to you doesn’t mean you have to have it. Saying no thank you is not a bad thing.

Tip #7: Don’t fall into the festive moment of compulsive buying & compulsive eating.

The festive season more than often does end up with masses of money being spend and giving in to compulsive buying. As with everything else left post festivities you have loads of food still to eat in your kitchen.

Marketing is well designed to make you buy and with the festive season is so easy to give in to compulsive shopping without a second thought. But think to yourself do you really need so much of everything. The more you buy the more you are likely to eat and from experience it is usually around March that the last box of chocolate gets eaten.  

If you are looking for weight loss information, you probably read hundreds of weight loss tips and tricks, diet reviews and product showcases but how many of these are truth and which ones are fake or just myths that emerged over time? Read our post below for the top 5 weight loss myths of all times.

Myth #1: Fast weight loss diets work for permanent weight loss

The majority of weight loss programs promise fast and permanent weight loss results. This is one of the biggest weight loss myths for two simple reasons. First rapid weight loss diets are restrictive and this makes it very hard to follow for a long time, as a result people get tired and quit and the result is of course weight gain.  Second, crash diets are unhealthy and sooner or later people realize this and give up.

Do not fall into the traps of marketing gurus, if you want to lose weight permanently then follow healthy weight loss tips and guidelines and have in mind that the recommended (maximum) amount of weight to lose per week is ½ to 2 pounds.

Myth #2: Avoid fat and carbohydrates when dieting

Both carbohydrates and fat are necessary for a healthy body. Completely avoiding them is not recommended and will not aid your weight loss efforts. Following a diet that is very low on carbohydrates will make you feel tired and weak and may cause ketosis which can prove very dangerous in certain cases. Carbohydrates are necessary for normal digestion and also give you the feeling of fullness for longer periods thus saving you calories from ‘unnecessary’ eating.

It is true that fats have twice as many calories as carbohydrates and protein but they are necessary to keep your body in normal temperature levels and your stomach full for longer periods.

The only way to lose weight is by following a balanced diet which includes moderate consumption of both carbohydrates and fat. It is no wonder that during a recent study the DASH diet and Mediterranean diet (both diets are balanced diets) were voted as the best weight loss diets.

Myth #3: You can lose weight by exercise alone

It is a fact that exercise is the only way to burn calories. During a normal day your body burns calories to perform the normal body functions (breathing, digestion, walking, etc) but to accelerate this process and burn more calories you have to exercise. Exercise also promotes good health and increases your chances for a permanent and safe weight loss.

Exercise alone though cannot give you optimum results. You also have to be careful on what you eat. Weight loss will happen when the calories you burn are more than the calories you consume. When this deficit is above 3500 calories you will lose one pound. Also, consider that to burn the calories you consume from a meal may take many hours in the gym so by taking care of what you eat your chances of losing weight are greatly increased.

Myth #4: Light or low-fat foods have 0 calories

Not really. Compared to the same size full-fat version the low-fat will have fewer calories but certainly not zero. The label ‘low-fat’ is not representative of the number of calories a food may contain. Some low-fat foods have more calories than the full-fat equivalents because of added sugars or other ingredients that add calories.

Myth #5: Just be careful on what you eat without counting your calories

Many people believe that by just eating less (compared to what they used to eat) will lose weight. This is partly true. If you have more weight than normal then this means that you are consuming more calories than what your body needs. So, one of the expected actions to reverse this situation is to start eating less. But this is not the end of the story. You need to know approximately how many calories to save per day in order to lose weight. By making some simple calculations you can find out how many calories to eat per day, how many calories to burn through exercise and how to distribute your calorie intake between meals. Do not forget that you can use our free diet and exercise tracker to make all these calculations fast and easy.

Eating out is unavoidable but this should not impact your weight loss efforts.  There are little things that make a big difference when eating out and if you manage to follow our weight loss tips correctly, you can enjoy your next meal without feeling guilty and more importantly without breaking your weight loss plan.

10 Dining out tips for losing weight

Tip 1: Select a good restaurant

A ‘good restaurant’ in our context is one that:

Serves a variety of menu dishes (not buffet) including fish and salads

Displays nutritional information for each meal

Has a good reputation for serving fresh food

Tip 2: Decide in advance what to eat

It is better not to go to the restaurant with an empty stomach and it is advisable that you know in advance what to eat. Before leaving home do your research by visiting the web site of the restaurant and make your decisions.

Tip 3: Choose your meals wisely

Eating out once in a while will not destroy your weight loss efforts but it is better to make smart food choices so that the impact is limited to none. As a rule of thumb try to order ‘Mediterranean style’ dishes such as fish, poultry, salads, legumes and whole grains. If this is not possible then give preference to the following dishes:

Steak – remove the fat and eat only the lean part (no sauces or gravy)

Chinese – prefer dishes that have lots of vegetables and avoid eggs as well as sweet and sour sauces. Go for steam rice instead of fried and try to avoid oil as much as possible.

Italian – Pasta with red sauce is a great choice. Carbonara and other cream sauces better be avoided.

Pizza – Vegetarian pizzas or margarita are better.

Mexican – Spicy foods are good for weight loss since they help metabolism. You can order chicken fajitas with vegetables and rice instead of chips. Minimize though the consumption or sour cream.

Tip 4: Drink Water or wine with your food

Soft and alcoholic drinks are full of calories and sugars. You can enjoy your meal with a class of red wine or water. It’s also ok to order a zero (light) soft drink. Also try to avoid fresh fruit juices and cocktails.

Tip 5: Eat an appetizer

It’s a good idea to eat an appetizer before your main meal. This will cut down your hunger and save you many calories. When choosing an appetizer avoid creamy food, cheese (for example nachos), sauces (for example chicken wings with barbecued sauce) and prefer: Salads (for example a small green salad), seafood (smoked salmon is a great choice), soups and vegetables. Have in mind that avocado which is used very often as an appetizer has a lot of fat and calories. (Hint: You can use our free calorie counter to see the nutritional information for each food)

Tip 6: What about side dishes?

Restaurants have many choices for a side dish. You can safely choose steamed or boiled vegetables, baked potato (without butter, cheese or sauces), rice, noodles or even seafood. Potato chips, salads with dressings, fried food is not recommended.

Tip 7: Eating slowly does matter

One of the little things that do play a role is eating slowly and chewing your food very well. When eating slowly you give enough time to the brain to get the ‘signal’ from the stomach that it is full and thus avoiding the consumption of extra and unnecessary calories. Also by chewing your food very well you make the digestion process faster and easier for the stomach. Take your time, talk with your friends, drink your water or wine and enjoy your dinner.

Tip 8: Size does matter

The size of the portion does matter. Restaurants usually have big plates and this makes the food quantity look small but in reality this is not the case. Do not judge the size of the portion from the plate size but during your meal try to stop when you are feeling full. Do not get carried away by what your friends may be doing or eating and make sure that you leave space for a desert as well.

Tip 9: Deserts

Deserts don’t have to be full of fats and sugars to be tasteful. You can still enjoy a fresh fruit salad, a low-fat yogurt or a lemon pie for a desert and be happy. It’s ok to have a small ball of vanilla ice cream but as a rule of thumb try not to eat chocolate cakes, cookies and creamy deserts.

Tip 10: Enjoy your meal without feeling guilty

Even if you eat more than expected it is not the end of the World. Do not feel guilty about it, try to enjoy your meal and try to be better next time. What is important though is to take corrective actions. If for example you eat a few calories more then try to burn those calories the next day by walking, running or using other forms of exercise. You need to keep a balance so that you are happy and satisfied. If you made a mistake during your meal then you need to correct your mistake by doing something more during your exercise sessions.

November 5, 2011. A recent ‘diet ranking’ by 22 experts (under the supervision of USNews.com health section), nominated the DASH diet and the Mediterranean diet as the world’s healthiest diets. This is no surprise at all since we have been talking about these diets for a very long time.  In our article last week we explained the real benefits of the Mediterranean diet which go beyond weight loss and DASH diet is included in our ranking for the best weight loss programs.

Both the DASH diet and Mediterranean diet share similar concepts. They are based on the principle of eating healthy food in moderation without exaggerations and by giving preference to lean protein, fruits and vegetables, whole grain and low fat dairy.

The DASH diet can help prevent and lower high blood pressure (hypertension) and was developed with the endorsement of The National Heart, Lung, and Blood Institute (NHLBI).Besides the benefits of lowering blood pressure the DASH diet can also accelerate weight loss in a healthy manner.

On the other hand, The Mediterranean diet is considered as a heart healthy diet, can help prevent cancer, improve mental health and increase longevity. It is not just a diet but a lifestyle which encourages activity and other healthy habits. One of the unique characteristics of med diet is the consumption of wine in moderation and the excessive use of olive oil.

The other 3 diets that made it to the top of the list are:

TLC (Therapeutic Lifestyle Changes)- Created by the national health institute and offers more flexibility than other commercial diets.

Weight Watchers Diet – The best diet among the commercial diets

Mayo Clinic – A healthy diet but not very effective for long term weight loss.

In addition to the above list we would add our own Combination Diet which is based on Mediterranean diet principles. It is also flexible and not restrictive. You can read more in our previous post: Lose weight with the Combination diet.

Certainly if you are looking for healthy ways to lose weight the DASH diet and the Mediterranean diet are the best you can get, not neglecting the effectiveness of TLC, Weight Watchers, Mayo Clinic and Combination diet.

In general when choosing a diet to lose weight you should always select a diet that you can follow and can fit in your own lifestyle. Avoid restrictive diets and prefer non-commercial diets since these are created for the whole purpose of helping you lose weight and life healthier and not for the intention of making profit.