Delicious, nutrient-dense foods like chocolate and avocado can help you lose weight.

When trying to lose weight, we tend to fixate on the foods we aren’t supposed to eat. We salivate over cheesecake at the coffee shop, eyeball our partners’ pizza and dream about cheese, glorious cheese. Instead, shift the focus to the delicious and healthy foods that actually speed up metabolism, aiding in weight loss and preventing the storage of more fat. You might just get so hooked on green tea, yogurt, avocado and hot peppers that you find yourself cheating on your former favorites, not on your diet.

Green tea

If you want to get your metabolism revving, choose green tea over black tea or coffee. Studies have found that green tea is not only packed with flavonoids and antioxidants, it also has thermogenic properties, promoting fat oxidation. That means it helps burn the calories from the food you’re eating while you’re eating and digesting it.

Apples

That oft-repeated adage about apples and doctors is backed by solid science. Apples are a low-calorie, nutrient-dense source of fiber, so eating them with meals or as snacks can help you feel full longer. Eating an apple each day can also help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease and diabetes.

Low-fat yogurt

Probiotics in products that contain live bacteria, like yogurt, help beneficial bacteria in the gut process food more efficiently. Low-fat or fat-free yogurt (skip the flavored versions, they’re full of sugar!) is a great source of protein and calcium, and studies have found that eating yogurt as part of a reduced-calorie diet can help burn fat faster than going without.

Celery

You’ve probably heard of the “negative calorie diet” which claims that some foods, like celery, take more calories to eat and digest than they contain. That’s only partially true, but eating celery can still help you lose weight. It’s made up of mostly water and undigestible cellulose, so including it in your meals may help you eat less than you would otherwise.

Cinnamon

Did you know that cinnamon is a natural blood sugar stabilizer? After lots of speculation about the effect of this spice on insulin levels, a 2007 study confirmed that a teaspoon of cinnamon added to a dessert helped temper blood sugar spikes. Researchers are still trying to determine whether cinnamon could be an alternative treatment for type 2 diabetes.

Grapefruit

There’s a good reason grapefruit is so often recommended as an optimal breakfast for people who are trying to lose weight. This low-sugar, citrus fruit contains an antioxidant that has been found in studies to reduce insulin levels after eating a meal.

Broccoli

Broccoli contains two essential nutrients, calcium and vitamin C, which team up to boost metabolism – that is, as long as you have a healthy thyroid. Broccoli is also “goitrogenic,” meaning it can slow the production of thyroid hormones in people with thyroid disease.

Lean Meats and Fish

Lean protein from sources like meats and fish can help boost both your metabolism and your energy levels. Protein also helps curb hunger and ensure that the weight you lose is fat, not muscle. Having a higher lean muscle mass helps burn more calories on a daily basis, aiding in long-term weight control.

Garlic

Adding garlic to meals rich in fats and carbohydrates may keep those substances from wreaking havoc on your health. Studies have found that garlic supports blood sugar metabolism and helps control lipid levels in the blood. Of course, that doesn’t mean garlic bread is suddenly a health food, but adding crushed fresh garlic to your meals certainly wouldn’t hurt.

Oats

While many foods, like those high in sugar, can cause blood sugar spikes that cue the body to store fat, oats and other whole grains keep insulin levels low after you eat. This ensures that you burn calories instead of increasing the prominence of all your wobbly bits.

Olive Oil

Taking in fat in order to burn fat? It may not seem to make sense, but healthy monounsaturated fats like olive oil can actually aid the body in burning calories. But to get a benefit, you have to replace other types of fat – like cream or butter – with olive oil, and consume it only in limited quantities.

Hot peppers

Cayenne, chili, jalapeno and habanero – make your meals spicier, and you’ll speed up your metabolism, too. Research has shown that adding hot peppers to a meal, even just in the form of a pinch of cayenne, can boost metabolism by up to 25 percent for three hours after you eat.

Avocado

This creamy pale green fruit may be high in fat and calories, but it’s also packed with fiber, vitamins and minerals. More importantly, most of the calories in an avocado come from monounsaturated fats, which help control the metabolic rate.

Beans

Another ideal source of lean protein, beans are chock full of both soluble and insoluble fiber, which help lower insulin levels after digestion, causing your body to store less fat. The process of digesting the fiber and proteins in beans burns extra calories, too.

Brown rice

The all-important fiber in brown rice and its effects on insulin levels are what makes brown rice a great metabolism-boosting food. Choosing a whole, unrefined carb like brown rice instead of white rice, white flour and other processed carbs can be a big boon for weight loss.

Almonds

A low calorie diet rich in almonds can help increase weight loss, according to a 2003 study. Researchers have speculated that the good monounsaturated fats in almonds not only have an effect on insulin levels, but also give dieters a sense of satiety, so they eat less overall.

Dark chocolate

Scientists have discovered that eating dark chocolate can actually aid in weight loss. The benefit comes from chocolate’s effect on stress hormones. Study subjects who ate chocolate each day had reduced levels of the stress hormone cortisol, which prompts the body to store fat.

Ginger

Just like the capsaicin in hot peppers, the heat of ginger root can decrease appetite, aid in digestion, and increase metabolic rates after eating. Try adding sliced or grated ginger to your stir-fry or tea, or add it to baked recipes like banana bread.

Vinegar

A study of 175 overweight Japanese men and women found that acetic acid in vinegar may “switch on” genes that release proteins which break down fat. The study participants who drank either 1 or 2 tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat and waist circumference.

Water

While the rumors about your body burning more calories when you drink cold substances are a bit spurious, it’s true that drinking lots of water can help speed up weight loss. One study found that drinking two cups of water increased subjects’ metabolism by 30% for 30 to 40 minutes. Experts warn that the effect is “very, very small”, but combining it with all of these other metabolism boosters may help you get the results you seek

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Summer is the most appropriate season for starting a detoxifying diet because now fruits and vegetables are mostly available. We all should consider having a detoxifying diet at least once a year because during the cold season our body gets filled with toxins, waste elements and compounds that are not at all beneficial for us. Toxins in our body can only make us feel weighty and lumpish, lacking energy and will to enjoy life. Our physical

moves and actions become slower, clumsier, as well as the brain activity which is blocked by the waste in our organisms.

A diet consisting in vegetables and fruits is the most recommended in the hot season firstly because it supplements our bodies with the vitamins and nutritive compounds it needs for functioning properly and secondly because the heat outside makes it heavier for us to digest heavy meals.

One of the most effective methods for detoxification is the one in which raw fruits and natural fruit juices are used. The fruit nutrition is an excellent remedy for excess organic toxicity because it redresses the alkaline state of the body, eliminates acidic chemicals in our organisms and helps us lose weight by providing us with a lot of energy at the same time.

People that use the fruit diet usually remove all the dead cells, fat excretions and other unhealthy element from their bodies. When eliminating the toxins, our body will make use of all the ways in which it can do this: urine, excrements, skin, mouth, sinus.

However, the colon will be the most required part of our body during the detoxification period, because it will be the medium through which more than 70% of the waste in the organism is eliminated. The digestive tract processes the meals we eat and when filling it with unhealthy products from junk food, it will become heavy with toxins. These toxins are also released in our body through the walls of the colon and reach the blood stream. From here, toxins dissipate all through our body and lead to various mild or serious diseases.

Of all the fruits, citrus fruits, especially lemons, grapefruits and oranges, have the most beneficial and powerful effect on the detoxification process. Other fruits that will also enhance waste removal from the body are pineapples. But besides these, note that all fruits intake leads to a healthy way of living and works very well upon the organism.

The fruit diet and toxins elimination will have miracle effects upon our health not only by removing all the waste and poisonous compounds from the blood stream and the rest of the body (colon, liver, heart etc). Eating fruits helps us get rid of allergies, vitalizes and energizes us and leads to a good stamina, improves eyesight, makes our nails, teeth and hair stronger and healthier, our skin becomes radiant and sweet smelling. Also, our cognitive function and mental abilities are stimulated and increased, while emotional disorders such as stress or anxiety are also minimized

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Healthy Weight Loss – Some tips on proper dieting

Forget the fads, the pills, the crazy liquid diets; when it comes to dieting and losing weight, there is only one way of doing it – the healthy way. Unfortunately, because of all of these fads and miracle diets, people’s idea of a healthy diet has become a bit fuzzy and corrupted and this has become the norm. Follow these simple guidelines to lose weight the healthy way:

 

#1 – Plan ahead!

Before starting any diet plan, it is always wise to seek medical advice. This has to do with many things. For instance, your doctor can run metabolic tests to see if there are certain foods you should or should not be eating while dieting, whether it be because they contain something that you have too much of or because you may be allergic. Also, your doctor will take your medical history under consideration when creating a diet program that will be specific to your body. Everyone is built differently, which is why everyone reacts differently to various diets.

#2 – Follow the plan!

Sure, it may be tempting to cheat every once in a while, but in the end, the only one truly lacking in benefit is you. Studies have shown that even a weight loss of five to 10 pounds can greatly reduce your risk for heart disease and other chronic conditions. If your plan includes 1200 calories a day with no more than one small serving of sweets, enjoy the small serving when you have it. Whether you are losing weight to fit into your jeans or to avoid getting Type 2 Diabetes, the benefits far outweigh the hindrance of cheating on your diet.

#3 – Don’t Drink Your Calories!

A wise medical professional once said, and it’s true – your body is made mostly of water, so anything else will go to places you don’t want it to go. Water is your best friend when it comes to healthy weight loss, and it’s not just because your doctor says so; water helps to keep you stay energized, properly hydrated and it makes your skin healthier. So not only does it help you lose weight, it helps you to look good while doing it.

#4 – Exercise, Exercise, Exercise

The dreaded word…I myself hate to exercise, but let’s face it, it is what I call a “necessary evil”. Exercise doesn’t have to be evil, though, and I know many, many people who love to do it. It can be a fun, relaxing way to lose weight. Some people jog, others go to the gym, some even dance or do yoga. Talk to your doctor about what options he or she recommends, particularly for your body type and condition, and exercise away! It will help you shed pounds and you will be able to feel like you’re experiencing the results right away.

Following these simple rules, you can be sure that the last celebrity diet is the last fad you will ever join. There is nothing more satisfying that losing unnecessary and potentially harmful weight. How much more rewarding will it be to do it the right way?

For even more healthy diet tips – be sure and visit your local CareNow provider

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How to plan weight loss can be hard. The first step when trying to figure out ways to lose weight is the toughest. Thousands of people are trying to trying to figure out how to plan weight loss for the year.

There are so many ways to lose weight it is hard to find what will work for you. The one thing you can count on is how to plan weight loss system needs to have a few core things. Let’s take a look at what you need when figuring out ways to lose weight.

How to Plan Weight Loss using Aerobic Activity –The good thing about this is you can do what ever you want. You can jog, walk, take boxing classes, using a cross trainer, ride a bike or whatever it is you like to do. How to plan weight loss you need to do this at least 3 to 4 times a week for at least 20 minutes each time.

How to Plan Weight Loss using Weightlifting – Some people may cringe at this one because they do not want to get big. It is actually hard to get really big weightlifting especially for women. The how to plan weight loss system will require you to Add muscle to your body because it is one of the best ways to control weight.

How to Plan Weight Loss Meal Eating –You do not have to quit eating or starve yourself. You need to eat smart by limiting junk or fatty foods while sticking to healthier foods. The how to plan weight loss guide does not tell you to cut out the food you love it says use moderation.

When you are trying to figure out how to plan weight loss these three main areas should be your focus.

How to Plan Weight Loss – How much Weight Should I Lose

When looking at how to plan weight loss a good question is how much weight should I lose?

How to plan weight loss you will need to look at your body type are you small framed or larger framed. This is important because if you are a bigger boned person you will not be able to get to a size 6. When looking at how to plan weight loss your body type will gauge where you need to be. Let’s say you are 6-foot tall women and you are a medium build then getting down to 130 pounds does not make good sense. Your healthy weight may be 150 lbs. or somewhere around there. This is the right way to look at normal weight when you look at how to plan weight loss.

How to plan weight loss as a 40-year-old male. I weigh 183 lbs and I am very muscular so most charts consider me overweight. If you looked at me you would not think overweight but the weight lifting adds muscle and muscle is heavy. I should weigh more like 175 lbs. at my 5’8” height but I am still in good shape and healthy. The how to plan weight loss point is that charts don’t always tell the whole story.

How much weight should I lose question should be taken seriously because you need to be at a healthy weight. This will allow you to feel good and be more active.

How to Plan Weight Loss and Do it Quickly

How to plan weight loss and do it quickly is very tricky. How to lose weight the fastest all depends on your objectives. Do you want to lose a quick 5 pounds or may 20 pounds? The rate at which you can drop weight has many variables and that is needed when you look at how to plan weight loss.

The other thing to think about is what is you idea of how to plan weight loss fast. How to lose weight the fastest could mean you want to lose 5 pounds in 5 days. Losing weight has to be done at a slow a steady pace. If you look at how to plan weight loss right losing weight really quick will make it easier to gain that weight back later.

How to plan weight loss in the fastest way is to drop water weight. You have probably seen a wrestling movie where some one is trying to make weight. This is the weight they are getting rid of to make their weight class is water weight. How to plan weight loss I would not look at just dropping water weight.

Another way you can look at how to plan weight loss and keep it off is by lowering a fat and high calorie diet. Many people eat too much junk food so lower the intake and eat better. You will also need to workout with a cardiovascular program and weight lifting program to lose the weight. A good how to plan weight loss program will help you keep the weight off preventing the yo-yo diet issues.

When looking at how to plan weight loss please do not just quit eating to lose weight. This will work short term but wreck your metabolism and cause you to gain the weight back plus more later. How to plan weight loss and how to lose weight fast are good questions just make sure you find the right answers

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When it comes to weight loss, one of the options people think about is to stop eating for a while. Everyone knows that weight gain or loss is simply a matter of math, calories in minus calories out equals weight gain or loss. Your body burns 70 calories per hour even just sitting idle on the couch. If you don’t eat any calories then your calculation is simple and your weight loss should be fast, right? Well yes and no and as simple as it sounds, that idea is fraught with potential problems.

You see, even though you might not be “burning” any calories your body’s systems keep working. When you body is deprived of food it slow down its metabolism. This means you burn calories more slowly. While a no-calorie weight loss program might seem to work at the onset, within a short time your metabolic rate slows down substantially and your weight loss slows with it.

Your body needs energy to stay alive, so at first, it goes after the glycogen stored in your liver and converts it to glucose to burn for the energy it needs. When that store of energy is used up (to a degree), your body will begin to go after the energy stored in the bonds of certain molecules in your fat cells. This process is called ketosis and accounts for why your breath sometimes smells like fingernail polish (made with ketones) after hard exercise.

So far, your no eating weight loss program sounds good. You’re burning calories, reducing body fat and losing weight. That’s what effective weight loss plans are supposed to do, right? Well, yes, but unfortunately this isn’t all your body is doing under these circumstances.

One result of your no eating program is that this method of ‘dieting’ will cause your body to undergo a ‘rebound’ effect. In other words, this kind of weight loss program will cause you to crave food like crazy. This effect will cause you to put on more pounds than you lost. This is because your body is compensating for a radical deficit.

Now if gaining a little extra weight after being able to fit into a dress for a wedding or looking good for a high school reunion was the only ill effect of your no eating weight loss program then you might feel that this option is the one to choose. The real problem is that there are serious health risks to simply starving yourself or going on a long term fast. This wacky weight loss eating plan causes a number of carefully balanced nutrients to become unbalanced.

After not eating for a period of time, your balance of insulin, sugar and a variety of other essential compounds becomes upset. The danger here is that, in addition to regulating your energy levels, they also influence the hormones that regulate your brain and nervous systems.

Unless you compensate with some sort of sports-style drink your concentrations of potassium and sodium will also get out of balance. These can be even more difficult to adjust in the absence of food. These minerals are vital for regulating your heartbeat. They are also found in every cell of your body and in fluids where they participate in an enormous variety of critical tasks.

An imbalance of these can cause fatigue, dizziness and difficulty concentrating. Of course these are only three of the milder symptoms that can result. Dehydration is very likely, since much of the fluid you receive is not just from the liquids you drink but from your food. If the weather is warm and you are even a little active this can easily lead to heat stroke.

Your kidneys will have a more difficult time filtering properly. Since they clean the waste material from the blood they play a role in regulating your blood pressure. They also stimulate your bone marrow to make red blood cells.

In addition, your odds of a heart attack are increased and your brain function suffers. The list goes on and on. Even if the fast is ended long before death, which is about 4 weeks for most people, serious long term physical effects would occur.

So of all the weight loss options you have to choose from the no eating program is definitely not the one you should choose. Instead of fasting, try eating a balanced, healthy diet with a limited number of calories. When you combine this type of weight loss eating with a plan that includes an age and circumstance-appropriate exercise program you are not only setting yourself up for long term success but also maintaining a healthy body. This is the surest way to lose pounds safely, a program that keeps your short term and long term health in harmony. You can lose the weight you desire, just do it in a healthy manner. You’ll be so glad you did!

Wil Dieck is the founder of Total Mind Therapy a combination of hypnosis and NLP and a number of e-courses including a “Weight Loss Secrets” program that you can have for no charge or obligation

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  For those who can’t afford to go through an expensive diet program like the Medifast Diet or the South Beach Diet but want the same remarkable results, a low carb diet plan is the one for you.  A low carb weight loss program employs minimal carbohydrate intake.

 

If your are finally set to take on a low carb diet plan, the first thing you need to do is to familiarize yourself with the three types of carbohydrates.  They are your fibers, sugars and starches.  All these three are energy sources of your body and they work with the other nutrients to help keep your body function efficiently.  But, of course, not all types of carbs are beneficial to our health.

When there’s a sudden increase of blood sugar in your system, that is often due to bad carbohydrates.  When a person has high blood sugar, it can result to serious complications if not taken care of immediately, such as  kidney failure, blindness, and weakening of the immune system.

Although a low carb diet plan is an inexpensive type of weight loss program, it doesn’t mean to say that it is also the easiest.  We’ve relied so much on high carb foods ever since we were kids that falling off the diet plan can be just too easy.  So make sure that you can control your cravings especially on the early stage of your diet.  One sure way to suppress your appetite is not to skip any meals especially breakfast.  You can even eat meals five times a day in minimum servings so that you won’t easily get hungry in between these meals.

 

So what foods are you allowed to eat when in a low carb diet?  Definitely not beans, fruits, milk, bread, nuts, potatoes, pasta, corn and grains on the first 2 weeks of your diet plan.  However, on the second phase of the program, you can already eat some of those foods you were not allowed to eat during the first week.  When your are already close to your targeted weight then that is the time you can be allowed to eat whole grain products, along with potatoes and corn.  I would personally recommend you avoid huge quantities of foods that have refined sugar and flour even if you’ve already reached your goal weight.

 

Do not ever think that when you’ve reached your desired weight it is already safe to go back to those foods you were deprived of when you were still starting.  Remember that those types of foods are the culprit in making you bloat then.  Knowing what you can and cannot eat is just part of the process in losing weight.  If you really want long term results, you need to make some alterations in your lifestyle too.  Keep it healthy by doing regular exercise and a regular intake of 8 glasses of water every day.  In any kind of weight loss program, it would be best that once you’ve reached your target weight, change your goal to healthy living after.

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For last few months there has been a cereal company promoting their own diet plan. Kellogg’s, yes, you read it right; the famous cereal company has produced a diet that will help their consumers lose weight though the special K diet plan.  It been years since the special K diet plan was created but it is only this time that Kellogg’s been promoting it. Called the Special K Diet Challenge, consumers will have the change to lose weight while creating their personalized diet plan.

Kellogg’s claims that through result of scientific studies conducted at leading universities, 3 out of 4 dieters lost six pounds in a matter over two weeks.

 

Primarily, a participant needs to accomplish the plan itself. You will have the option to choose your meal, by planning it according to the foods allowed by the special K diet.

The basic of the special k diet plan is eating two serves of special K cereals a day and ½ cup low fat milk for breakfast and lunch or dinner. A nutritionally balanced low fat meal should be the third meal. Snacks may include fruits, vegetables and or a Special K bar.  Alcohols are restricted. Water and diluted fruits are recommended.

To get started, you need to visit the special k website and you’ll find four different special K challenge plan. The four plans are the Classic, Mix it up, On the go and Chocolate lover’s plan. After choosing the plan you desired, you’ll then give a starting date for the plan.  Once you have chosen, you’re meal will be automatically laid out for the entire 2 weeks of the Special K diet. You’ll also have the chance to customize the meal plan according to preference.

Classic Plan – This plan is designed for people who love essentials and the classic.

Mix it up – Designed for people who loves to try new things; people who love foods and its varieties.

On the go – The plan that works for the busy person.

Chocolate lovers – The plan that lets you taste the sweetest food in the planet: chocolates!

The good thing about special K diet plans is there is no calorie counting needed like most of the other diet plans do. Though there is no calorie count, you’ll be amazed that you’re actually cutting down to 27% calorie intake a day. It is also healthier for people to eat cereals for breakfast rather has eggs or eat nothing. Thus, it is simple and easy to follow. The downside, however is it lacks variety of foods to choose.

If you think of it, the Special K diet plan is a Kellogg’s marketing strategy for consumers to buy their product. Since the diet plan has proven to be effective, guess Kellogg’s strategy went very effective.

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When someone is in a vegetarian diet plan how can they stay healthy when they don’t eat meat?  Aren’t they missing out on proteins whenever they avoid it?

The truth is, there are a lot of ways a vegetarian can prevent deficiencies, and being in a no-meat diet can be one of the best ways to stay healthy. However, contrary to what most people know, when someone is a vegetarian it doesn’t mean they repel meat altogether.  One can still eat meat and still can be called a vegetarian.

 

A vegetarian diet plan has several categories.  A “far” vegetarian is someone who eats meat except red ones.  A quasi vegetarian avoids both poultry and red meat.  Lacto-vegetarians exclude food that contains meat, poultry, eggs, and fishes; they eat dairy products though, like cheese, milk, butter and yogurt.  Those who are in a lacto-ovo vegetarian diet allow dairy products in their meals too, as well as eggs; they exclude meat, poultry and fish.  A vegan, for me, is the most extreme amongst all types of a vegetarian diet plan – they exclude all animal produce or products from their diet and that include eggs and dairies.   

If you are highly considering a vegetarian diet because of its health benefits but is apprehensive at the same time because you might think it extremely limits your food options, it doesn’t.  A vegetarian’s recommended diet in one day includes at least  six servings of grains, four servings of veggies, five servings of nuts and legumes, two servings of fruits, four servings of veggies, one to two servings of sweets and even two servings of oils and fats.  This totals to six groups of foods and eating from this variety every day won’t make you feel you’re really missing a lot, will it?

A vegetarian diet plan is recommended to people of all ages, even for breast-feeding moms or pregnant women.  But like all kinds of diet plans out there, it’s always best to consult your physician first before going through one especially if you are clueless on what type of a vegetarian diet is good for you.  A registered dietitian can also help if you don’t know how to create a well-planned vegetarian diet.

If you are not ready to give up meat right away, which I also understand, don’t force yourself into becoming a full vegan yet.  Start with a flexitarian or semi-vegetarian diet first.  It’s foremost a plant-based diet that includes meat, fish, poultry, eggs and dairies but in small quantities only.  So start from there then work your way up to becoming a full-pledge vegan.

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Christina J. Paez and Len Kravitz, Ph.D.

Article Reviewed: Ross, R., Freeman, J. A., & Janssen, I. (2000). Exercise alone is an effective strategy for reducing obesity and related comorbidities. Exercise and Sport Science Reviews, Vol. 28, No. 4, pp. 165-170.

INTRODUCTION

It is estimated that 55% of the adult population in the United States are either obese or overweight (National Institutes of Health, National Heart Lung, and Blood Institute, 1998). Obesity substantially increases an individual’s risk of suffering from chronic diseases such as hypertension, coronary artery disease, and diabetes. Those with excess fat in the abdominal area are at increased health risk (National Institutes of Health, National Heart Lung, and Blood Institute). In an attempt to define the role of exercise in the treatment and prevention of obesity, the American College of Sports Medicine (ACSM) held a scientific roundtable to address this subject. Following the meeting, several consensus statements regarding physical activity and public health were released. Two statements are of particular interest to the applied exercise professional. The first statement declares that the addition of exercise to a diet with restricted caloric intake promotes fat loss, while maintaining fat free mass. The second statement claims that physical activity, without caloric restriction, minimally if at all affects fat loss. The statements suggest that to optimize weight loss, a combination of diet and exercise is best, and that exercise alone will not suffice. Although it is well established that a regimen of diet and exercise is the best way to control body weight, a recent review by Ross, Freeman, and Janssen (2000) challenges ACSM’s statement that exercise alone is not an effective method of weight loss. This review suggests that the studies this statement was based upon do not effectively compare caloric restricting programs to increased energy expenditure programs. They conclude that if these factors were equal, exercise alone can be as effective as caloric restriction for weight loss. The purpose of this article is to present Ross et al.’s argument contrasting the ACSM consensus statement.

EXERCISE VS. CALORIC RESTRICTION

In their review, Ross et al. (2000) report that few randomized control trials equally compare diet only to exercise only weight loss programs. For example, in a twelve-week study, Hagan, Wong, and Whittam (1986) compared the amount of weight lost through diet only to the amount of weight lost through an exercise program. The obese women and men in the diet only group (n=24) that reduced their caloric intake lost 5.5 kg and 8.4 kg, respectively. To achieve this degree of weight loss, women decreased their average caloric intake by 945 kilocalories a day while the men decreased their average intake by 1705 kilocalories a day. The exercise only group (n = 24 obese men and women), performed a 30-minute walk/jog program 5 days/week. On average, the women expended 190 kilocalories per session while the men expended an average of 255 kilocalories per session, which resulted in a total weight loss of .6 kg and .3 kg for women and men, respectively. The women in the diet only program decreased their body fat from 35% to 29%, where as the women doing exercise only went from 35% to 33% body fat. Additionally, the men in the diet only group decreased body fat from 26% to 21% where as the exercise only group experienced no change in their body fat. This study clearly illustrates that weight loss through diet only was not equated to energy expenditure through exercise only. Therefore, equal amounts of weight loss should not be expected.

In contrast, Sopko et al. (1985) in a twelve-week study, with obese men, reported that when the negative energy balance created by diet only and exercise only are equal, the two treatments produce similar results. The participants in the diet only group (n=10) experienced a weight loss of 6.1kg by restricting their caloric intake 500 kcal/day. The exercise only group (n=6) lost 6.2 kg by performing a treadmill walking program in which they expended 500 kcal/day. The men in the diet only group went from a body fat of 31.4% to 25%, where as the exercise only group went from 26.7% to 19%. These results show that equivalent amounts of weight loss can be obtained when the energy expenditure from exercise is similar to the amount of calories restricted through diet. This is contrary to the results of Hagan et. al., as well as the ACSM consensus statement that exercise without caloric restriction minimally affects weight loss. Table 1 summarizes some diet versus exercise weight management studies, further validating when energy expenditure is matched, weight loss is similar.

   

  EXERCISE WITHOUT WEIGHT LOSS: THE HEALTH CONNECTION

Excess fat in the abdominal area independently increases an individual’s risk of insulin resistance and high blood lipids. This distribution of body fat is also a strong predictor of cardiovascular disease (Grundy et al., 1999, National Institutes of Health, National Heart Lung, and Blood Institute, 1998). It has been shown that weight management programs resulting in a loss of total body fat also reduce a person’s amount of abdominal fat. This loss of abdominal fat is associated with a decreased risk of cardiovascular disease. However, it has been shown that exercising individuals, who do not experience any overall weight loss still decrease their risk of suffering from cardiovascular disease (Ross & Janssen, 1999). The current research suggests that exercise without weight loss is actually linked to reductions in visceral fat (Ross & Janssen 1999). In two similar studies, Ross et al. (2000) and Sopko et al. (1985) showed that exercisers who did not lose weight experienced improved insulin sensitivity and an increase in their ‘helpful’ HDL cholesterol. These findings are important because in the event that weight loss is not achieved, a person who is at increased risk of coronary artery disease (CAD), or its comorbid conditions (i.e., high blood pressure, glucose intolerance, insulin resistance), still benefits from regular aerobic exercise participation.

PRACTICAL APPLICATIONS AND RECOMMENDATIONS

The applications from this review article are consequential to the personal trainer and fitness professional for two important reasons. It is well established that exercise and diet modification is the best method for weight loss. However, Ross and colleagues and Sopko and associates also show the efficacy and worth of exercise only programs for promoting weight loss (in overweight and obese populations). Also, from a health perspective it is quite meaningful to emphasize that aerobic exercise independently decreases the risk of CAD and related comobidites. For health benefits, Ross et al. (2000) confirm established recommendations of regular, moderate-intensity physical activity, such as brisk walking, for 30 to 60 minutes on most days of the week. The also suggest that “substantial reductions in obesity and related comorbid conditions will result when daily exercise is performed at a moderate intensity for 45 to 60 minutes a day without deceasing caloric intake.” However, since most of this health benefits research has been done in predominantly male populations, more research is needed with overweight and obese female populations to validate these benefits in women.

References:

Grundy, S.M., G. Blackburn, M. Higgins, R. Lauer, M. Perri, D. Ryan. Roundtable Consensus Statement: Physical activity in the prevention and treatment of obesity and its comorbidities. Med. Sci. Sports Exerc. 31: S502-S508, 1999.

Hagan, R.D., S.J. Upton, L. Wong, and J. Whittam. The effects of aerobic conditioning and/or caloric restriction in overweight men and women. Med. Sci. Sports Exerc. 18:87-94, 1986.

National Institutes of Health, National Heart, Lung, and Blood Institute. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. Obes. Res. 6(Suppl 2), 1998.

Pate, R.R., M. Pratt, S.N. Blair, W.L. Haskell, C.A. Macera, C. Bouchard, D. Buchner, W. Ettinger, G.W. Heath, A.C. King, et al. Physical activity and public health. A recommendation for the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA. 273:402-407, 1995.

Ross, R., D. Dagnone, P.J.H. Jones, H. Smith, A. Paddags, R. Hudson and I. Janssen. Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: A randomized controlled trial. Ann. Intern. Med. 133:92-103, 2000

Ross, R., and I. Janssen. Is abdominal fat preferentially reduced in response to exercise-induced weight loss? Med. Sci. Sports Exerc. 31: S568-S572, 1999.

Ross, R., J.A. Freeman, and I. Janssen. Exercise alone is an effective strategy for reducing obesity and related comorbidities. Exerc. Sport Sci. Rev. 28: 165-170, 2000.

Sopko, G., A. Leon, D. Jacobs, N. Foster, J. Moy, K. Kuba, J. Anderson, D. Casal, C. McNally, and I. Frantz. The effects of exercise and weight loss and plasma lipids in young obese men. Metabolism. 34:227-236, 1985.

Stefanick, M.L., S. Mackey, M. Sheehan, N. Ellsworth, W.L. Haskell, and P.D. Wood. Effects of diet and exercise in men and postmenopausal women with low levels of HDL cholesterol and high levels of low-density lipoprotein (LDL) cholesterol. N. Engl. J. Med. 339:12-20, 1998

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Fastest way to lose weight
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!

1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories Fastest way to lose weight.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.Fastest way to lose weight
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

10.Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay. 

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