Dieter's Friend

Hurdling a Plateau

2011-02-01T14:10:00.000-08:00

If you have been losing weight steadily but find your progress has suddenly stalled, you may have hit a plateau. This can be frustrating, especially when it occurs despite following a healthy eating plan and exercising. Thankfully, there are some ways of hurdling a plateau and continuing your journey to better health.

Try a new exercise.

Remember the first time you tried a new exercise program? Chances are, you were sore for a day or two afterwards. However, over time, it became easier. Once your body becomes used to a specific exercise, it requires less effort to perform it and you burn

If you've hit a plateau, maybe it's time to try something new with your exercise regimen. In many cases, a simple change in routine is enough to restart your weight loss progress.

Shake up your diet

When dieting, it's easy to get stuck in a rut with your meal plan. You know what foods fit your nutrition goals so you tend to stick with them. The problem is, as with exercise, the body gets used to things after a while. Try substituting some different foods.

Keep in mind that your caloric intake needs may have changed since you initially started trying to lose weight. Put your current stats in one of the many calculators available online to see if the results say you need a different amount. You can also try reducing your calorie intake by 100-200, keeping in mind that you don't want to drop below 1,200 calories a day.

Pump some iron

If you don't have a strength-training aspect to your weight loss plan, you should. In some ways, the body isn't too smart. When you lose weight, you don't lose just fat. You also lose muscle and water. Metabolism slows as muscle decreases. Adding strength training will help rev your metabolism and get you back on the road to your goal.

If you already are strength-training, look for a way to add some variety. Add components to your existing exercises or try a totally new move.

Check to make sure you're still on plan

If you're not measuring your food, it's possible you may be taking in more calories than you think. Over time, it's easy for our eyes to deceive us into believing that we are taking the same small portion. In reality, the portion may be larger. A 3oz boneless skinless chicken breast has around 94 calories. If you are a single ounce off with your intake, your chicken just jumped to around 125 calories.

Make sure you're counting everything you eat or drink. It's easy to forget the bite you took from your partner's dessert plate or the bites you took of supper while you were cooking. However, these little things can add up.

Don't Deprive Yourself

2011-01-27T08:26:00.000-08:00

One of the things that discourages many people wanting to lose weight is the thought of giving up their favorite foods. For those that follow through and give up those items, it sets the stage for a fall off the wagon. Dieting doesn't have to be synonymous with deprivation.

Even so-called "bad" foods can be included in a healthy diet. The key is moderation. Instead of depriving yourself of the food until the cravings get too much and you overindulge, plan ahead. There are a few ways you can do this.

Let's consider that you are on a 1,200 calorie a day meal plan. This is spread out to three 350 calorie meals and three 50 calorie snacks. You want to go out to eat for a dinner that is 600 calories.

Option #1-Reduce breakfast and lunch to 300 calories per meal and drop all three snacks for the day. This frees up 250 calories, which can be added to your dinner calorie allotment. You stay within calorie limit for the day.

Option #2-Spread the calories over a few days. Drop one snack for five days. Even though you go over calories the day of your splurge meal, the 250 reduction in calories over the five days balances it out.

Option #3-See if the restaurant offers a child or appetizer plate of the same meal. This can reduce your calories by as much as half. Then combine with a healthy salad or vegetable side and you have stayed within your calorie range for the day.

Exercise on a Budget

2009-06-16T06:15:00.000-07:00

Not everyone can afford a gym membership, personal trainer or at-home exercise equipment when they're trying to lose weight. If you're on a budget, you may be looking for exercise options that are free or cost very little. Here's a few ideas.

1) Check to see if your company offers an employee health program or health-related benefits to employees. Some companies contract with local gyms for free or discounted memberships for their employees. If your company doesn't have a health program already, consider getting together a group of employees that are interested in one and putting together a proposal for one. Be sure to mention that healthy employees generally don't get sick as often.

2) Start an exercise group. This can be a group of your friends who are also trying to lose weight or put up a few fliers around town. You can do group walks. The time will go by faster if you have someone to talk to. Have everyone bring in an exercise DVD they no longer use to swap with other members of the group. That gives everyone a chance to try a new workout without spending money.

3) Check your local library for workout DVDs. Most libraries offer a selection of movies to their patrons. In an effort to improve community health, many have included popular workout DVDs in their collection.

4) You don't need to spend money on dumbbells. Reach in your pantry for a couple cans for instant dumbbells. Bottled waters work as well.

5) If you're a Netflix member, you may be surprised to learn that they do have exercise DVDs available for rental. If you prefer to save your rentals for regular movies, there are some workouts available to watch online.

6) Jumping jacks and running up and down stairs are good at-home cardio workouts.

7) Instead of a resistance band, you can use a towel for some strength-training exercises.

Weight Loss Supplement Review: Natrol Carb Intercept

2009-06-14T09:26:00.000-07:00

Overview
Natrol Carb Intercept is one of the many diet supplements on the market today. It is formulated for low-carb dieters, such as those doing the Atkins or South Beach Diets. The theory behind the product is that it will help block absorption of carbohydrates and help metabolize fats and proteins for energy.

Dieters take 2 capsules immediately before a meal that contains carbs, not to exceed 6 a day. According to the nutrition label, each dose contains 190 mg of calcium, 40 mcg of chromium, 20 mg sodium, and 1,000 mg of Phase 2 Carb Controller, which is white kidney bean extract.

Pros

Two if its ingredients, calcium and chromium, have been linked to weight loss in scientific studies.
At $10-15 for a bottle of 60 capsules, it is fairly inexpensive compared to other diet supplements.
Unlike some diet products, you can purchase this one in stores.
It doesn't contain common allergens such as egg, wheat, soy, milk or gluten.

Cons

It can be inconvenient having to take pills before meals.
Because of the white kidney bean extract, it can cause gas.
Studies on white kidney bean extract as a weight loss aid have had mixed results.
It does contain sodium, which can be an issue for those that are trying to keep sodium intake low.

Overall
There's a lot of mixed reviews on Natrol Carb Intercept. I have actually tried this product twice-one time while on a low-carb diet and the second time while not really dieting at all. While I did lose weight when taking it with a low-carb diet, I suspect the weight loss was probably more from eating right and exercising than the fact I was taking these pills before starchy meals. I didn't lose weight at all when I took it while eating regular.

Rewards for Weight Loss

2009-06-12T06:36:00.000-07:00

If you're trying to lose weight, especially if you have a lot to lose, it can be difficult. Having a rewards system in place can not only provide you with motivation, but also keep you going when you're struggling.

The best rewards for weight loss are ones unrelated to food. While having a big slice of chocolate cake for your reward may seem a good idea, it can backfire. Most dieters that work on the rewards system generally take one of two approaches-personal rewards or charitable rewards. It is up to you which one you choose.

Ideas for Personal Rewards

A day at the spa
A new book, movie or CD
A new piece of jewelry
A new outfit (something you probably need anyway)
A new hair style
A manicure or pedicure
A night out with friends (if you go dancing, you'll burn some calories)

Ideas for Charitable Rewards

As you lose weight, donate the clothes that are now too big to a local help agency.
Donate a set amount of money to your favorite charity for each pound lost.
Donate canned goods equal to the amount of weight you've lost to the local food kitchen.
Volunteer at your local soup kitchen or school for a set amount of time per pound lost.

Pros and Cons of Diet Meals

2009-06-10T08:59:00.000-07:00

*Photo by Ronnie B.

If you're beginning your effort to lose weight, you may be thinking about stocking your freezer with diet meals, such as those by Weight Watchers, Lean Cuisine and Healthy Choice. While these can be an aid in weight loss, they can also have some drawbacks.

Pros

If you don't cook, they can be an easy way to ensure you're eating right.
They're quick. Most cook in under 5 minutes so they're great when you're busy.
If you're on a specific weight loss program, such as the South Beach Diet or Weight Watchers, they can make it easier to eat the right foods.
You don't have to measure portions. It's already done for you.
You don't have to calculate the calories in a recipe. It's on the box.

Cons

Many are high in sodium, which can be a problem for those that need to follow a low-sodium diet.
They can be expensive.
If you don't learn portion control and what to eat, you may find yourself regaining the weight after you stop buying them.
Some are quite bland.
If you're a picky eater or allergies to certain ingredients, you may run into difficulty finding meals.

Diet Program Review: Spark People

2009-06-08T11:36:00.000-07:00

Overview

Spark People got its start when founder Chris Downie decided he wanted to “spark” others to reach their goals. The program, unlike the majority of weight loss sites, is completely free. The site provides a number of tools for weight loss and better health, articles to increase your knowledge of healthy living, and forums and teams to interact with other dieters. If you can't find a team that interests you, you can also start your own. Members are provided with a Spark Page, similar to a profile, and a blog.

The website was voted best online health site in Business Week's 2006, 2007, and 2008 “Best of the Web” awards. Several members have been featured in popular magazines such as People and Woman's Day after reaching their weight loss goals.

Spark People has a few sister sites. Spark Recipes offers member and expert-submitted recipes with nutritional information. Spark Teen teaches teens about healthy weight loss. Baby Fit helps expectant mothers keep in shape during pregnancy.

Pros

It's completely free. The site is supported by funds from the founder and advertising.
You get expert advice in health, nutrition, fitness, and motivation through articles. The experts also participate in the forums so if you have a question not covered in articles, you can ask.
Meal plans are offered. Low-sodium, vegetarian, and low cholesterol meal plans are only a few of the meal plans to choose from. For those that prefer to craft their own meal plans, you can turn meal plans off and use the food log to track and calculate your intake.
Fitness plans are also offered. Just fill in a few details to have the program automatically calculate how many calories you need to burn through cardio and put together a strength-training regimen. Like the meal plans, you can turn this feature off and just use the fitness log to track exercise.
It is friendly to other diets. If you are on Weight Watchers or another diet, you can still use the tools.
Spark People has an awesome community. Whether you're in the forums or you join one of the many groups available, the members are the most supportive I've found on any website.

Cons

Since it is online, dieters without internet access can't use the site.
Dieters that need face to face contact may find that Spark People doesn't work for them.
There is advertising on the site. While it is low-key, some may not like seeing ads. Also, while efforts are made to keep out fad diet links, some occasionally slip through. I will say that in my experience, the offending ad is usually removed fairly quickly once Spark People finds out about it.

Overall

For the dieter on a budget, you can't go wrong with Spark People. The combination of tools, education and support make it an excellent program not only for dieters, but also for anyone wanting to begin a healthier lifestyle.

Your Scale May be Wrecking Your Weight Loss Efforts

2009-06-06T07:39:00.000-07:00

*Photo by Asif Akbar.
One of the most dreaded aspects of dieting is getting on the scale to check your progress. Dieters may weigh in daily, weekly or less often. However, weighing yourself to see how good or bad you have done may be wrecking your weight loss efforts.

If you weigh in daily, you will find that your weight fluctuates. While it is completely natural for our weight to fluctuate, seeing the scale heading in the wrong direction can be upsetting. For an emotional eater, the weigh in can turn into a danger zone. If you give in to emotional eating, the next time you get on the scale, the higher number may be a result of the previous day's excesses. This can quickly turn into a vicious cycle.

A scale only shows process in terms of pounds lost. It is possible to lose fat, but not see a difference in the scale. This can be upsetting for dieters that rely on the scale to determine their progress. If you are building muscle in your efforts to lose weight, the muscle may be replacing fat. Instead of relying solely on the number the scale gives you, look at other factors. Use a measuring tape to check for loss in inches. Check to see if your pants feel looser. Take a good look in the mirror; you will probably find you look slimmer than before.

Weight charts have drawbacks. Most weight charts do not account for differences in body frame size. If your goal is for the number on the scale to match what the weight chart says you should weigh, you may find yourself looking sickly. For instance, in my case, one weight chart said I should weigh between 108 and 132. However, I have a large frame and I would look like I had an eating disorder if I went down to 108. I suspect even 132 would be pushing it.

No Diet Weight Loss Tips

2009-06-04T08:57:00.000-07:00

Weight loss doesn't just have to be about dieting. There are other ways to drop the pounds without counting every calorie or being a slave to a treadmill.

Tip 1- Dish Downsize
When you switch to using a smaller plate, it tricks your brain into thinking you have more food. Researchers at Cornell University did a study using ice cream. They found that the subjects that had the larger bowl ate 30% more, yet didn't think their portion was any larger than that of subjects with a smaller bowl.

Tip 2-Don't clean your plate
"Clean your plate." is an often heard command of parents to their children. However, this advice can be detrimental to your weight loss efforts. By focusing on how much food is left on your plate, rather than whether you feel full yet, you run the risk of eating more food than your body actually needs or wants. So the next time you're tempted to clean your plate, take a minute to stop and think about whether you're truly hungry.

Tip 3-Look for unexpected exercise
If you're busy, you may not have time to do a full workout. So look for little ways to sneak in a little exercise in your day. Take the stairs instead of the elevator. Instead of parking close to the door, park farther out in the parking lot. While these seem like little things that won't have much impact, you may be surprised. Depending on your weight, you could burn 6-12 lbs a year with these two little changes.

Tip 4-Build some muscle
When you build muscle, you increase your calorie burn. At rest, 1 lb of muscle burns approximately 6 calories a day. It doesn't seem like much, but it adds up. Also, because muscle is more compact than fat, increasing muscle has the added effect of making your appear slimmer.

Tip 5-Drink more water
If you drink a lot of caffeine-rich beverages, you probably have some retained water. Drinking water will help flush this excess fluid. Also, if you replace just one 8 oz soft drink a day with water, you can drop around 10 lbs a year.

Recipe: 15 Bean Soup

2009-06-02T07:13:00.000-07:00

*Photo by Zsuzsanna Sebok.
15 Bean Soup is a delicious addition to your weight loss meal plan. With 9g of fiber and 8g of protein in each serving, it will fill you up and keep you full for hours. Since this involves very little prep and basically cooks on its own, this soup is great for busy people who struggle to find the time to cook a healthy meal. It is also an economical choice for dieters on a budget.

You can find a bag of 15 bean soup mix in most grocery stores. It is usually found near the dried beans. If you prefer, you can also mix your own using a variety of beans. Just add equal amounts of each bean to your mix. Don't worry if you end up with more or less than 15 beans in your soup. Variety is what personalizes it.

1 lb mixed beans, either your personal mix or store-bought
2 cloves of garlic, minced
2 bunches green onions, diced
1 stalk celery, diced
1 Tbsp oil
1 lb chopped meat
pork or ham bones
2 Tbsp your choice of herbs
1/2 tsp red pepper flakes
32 oz broth

Cover beans with water and soak overnight. If you forgot to soak your beans, you can also boil them for a few minutes, then let sit for an hour before using. Whatever method you choose, drain, rinse and set aside. In bottom of crockpot or slow cooker, saute celery, onion and garlic in oil. Add beans, broth and bones. Bring to low boil and simmer 3 hours. Remove bones. Add meat, herbs and seasoning. Return to low simmer and cook 6 hours. Season to taste with salt and pepper.

This recipe is easily adaptable to your preferences and what you have on hand. If using a store-bought mix that contains a seasoning pack, you can omit the herbs and seasoning in the recipe. Vegetarians can omit the bones and meat and use vegetable broth or water for the liquid. Most people use chopped ham for the meat, but my family prefers smoked sausage so I use turkey smoked sausage to keep it healthy and diet-friendly. If you don't have garlic, onion or celery, you can use the powdered versions found on the herb aisle at your local grocery store. Do keep in mind that if you choose to use garlic or celery salt, you need to use it sparingly as the salt can overwhelm the soup. For herbs, I usually use thyme, bay, oregano and basil, but you can use whatever you have on hand or prefer.

Eating Healthy with Non Dieters

2009-05-31T07:29:00.000-07:00

When I started dieting, I quickly ran into a problem with food. Even though I was trying to lose weight, my family wasn't. I didn't really want to have to fix two separate meals-one for me and one for the family-every time we sat down to eat as a family. With a little thinking, I came up with these tips to deal with the issue.

Tip 1-Simple substitution
An easy way to make your family's favorite recipes diet-friendly is to substitute healthier ingredients. Replace whole milk with skim milk or water. Use whole grains in place of white rice or pasta. Switch to using olive oil when sauteing foods. Replace ground beef with ground turkey or tofu crumbles.

Tip 2-Switch your meal around
Serve a salad or veggies as your entree. Then take what would normally be your entree and half the portion, serving it as a side. By reducing portion size, you're cutting calories. Plus, by serving veggies as the main part of the meal, you're adding in fiber, which will help fill you up.

Tip 3-Add in some health
Stir in some veggies. Because they are full of fiber, they'll help you fill up faster so you eat less. Roasted pepper and spinach are good additions to pasta. Puree veggies to use as a base for soup instead of water.

Tip 4-Look for new recipes
If your family isn't thrilled by the changes in their favorite recipes, look for some new recipes. Since the healthy recipe is new to them, they won't have a basis for comparison. There are numerous diet-friendly recipes available online and in cookbooks. Check the recipe tag on the sidebar of this blog for some of my favorites.

Spice Things Up

2009-05-29T10:26:00.000-07:00

Photo by Gokce
Adding spicy foods to your diet may help with your weight loss efforts. Research has shown that spicy foods boost your metabolism. A revved up metabolism in turn makes you burn more calories and increases your energy. For those that can't tolerate a lot of heat in your food, don't despair. You don't have to chow down on jabaneros to get the metabolism-boosting benefits. Just adding a little spice, either through peppers or other spices, to your everyday foods can make a difference. Keep in mind that spicy foods aren't for everyone. People with ulcers, acid reflux or other digestive disorders need to be careful so they don't worsen their condition. While losing weight is a good thing, ending up sick in an effort to drop a few extra pounds isn't worth it.

Spicy Additions

Peppers
Garlic
Mustard
Ginger
Coriander
Turmeric

Ways to Add Spice to Your Diet

Use salsa to top potatoes and tacos or use it as a dip
Stir chopped peppers into your food
Add a little hot sauce to your food
Try some Indian or Thai food

6 Reasons You Should Drink Water

2009-05-27T09:56:00.000-07:00

If you're starting a diet, one of the first recommendations you'll hear is to drink water. But why is water a dieter's friend?

Reason 1-Knock out some calories
When you substitute water for your usual beverage, you're reducing the amount of empty calories you're taking in. Before I started my weight loss efforts, I would drink a gallon of sweet tea every single day. I was taking in about 800 calories just in my beverage choice. I switched to water and the pounds slid right off.

Reason 2-Our bodies need it
Our bodies are made up of approximately 66% water. Water is needed for temperature regulation, nutrient transport, joint lubrication, waste removal and digestion.

Reason 3-Drinking water increases metabolic rate
Just one reason water is a dieter's friend. Because water promotes a thermogenic state, it will increase your metabolic rate. If your metabolism is higher, you burn more fat.

Reason 4-Water reduces water weight
It sounds counterintuitive, but water will reduce water weight. When you don't provide your body with enough water, it retains some water to protect itself from dehydration. However, if you're taking in enough on a regular basis, your body will let go of retained water because it feels safe.

Reason 5-Water helps fill you up
One thing many dieters run into is not feeling full on the food they're eating. Water will help keep you full.

Reason 6-That hunger you're feeling might be thirst
Thirst often masquerades as hunger. By providing your body a steady supply of water, you don't have to worry about mistaking thirst for hunger and eating extra calories you don't really need.

If you don't like the taste of plain water, you do have some options available to you. You can purchase flavored water. Just be sure to read the nutritional information on the label. Some flavored waters are full of sugar and calories. If you prefer to make your own, often a squirt of lemon or lime juice is enough to help. Decaffeinated tea, either unsweet or sweetened with a sugar substitute, is another option. Last, you can try one of the water flavoring packs such as Crystal Light.

Get Your Calcium

2009-05-25T09:01:00.000-07:00

Photo by Steve Woods
We all know that calcium is important for healthy bones and teeth. However, you may be surprised to learn that calcium can also help with weight loss. One study found that dieters with the highest calcium intake lost more weight and fat, regardless of whether they did any exercise. Another study found that calcium may boost metabolism and inhibit fat storage.

Sources of calcium include

Milk
Cheese
Yogurt
Cale
Spinach
Broccoli
Nuts
Beans

To boost calcium intake in your diet, try these tips.

Use yogurt as a dip for veggies and fruit
Substitute milk for water when cooking
Grate cheese over soups
Add beans to soups and casseroles
Top your yogurt, cereal or salad with nuts
Try a smoothie

Recipe: Mediterranean Chicken Wrap

2009-05-23T08:14:00.000-07:00

This Mediterranean Chicken Wrap is a favorite lunch of mine. It has 12 grams of fiber so it keeps me full for a long time. It's a great way to get some veggies in if you struggle to eat enough.

1 whole wheat low-carb tortilla
1/2 Roma tomato, thinly sliced
1.5 oz grilled chicken breast strips
2 small artichoke hearts, layers separated
0.5 oz roasted sweet peppers (such as Dunbar's)
8 spinach leaves
2 Tbsp garlic hummus

Spread 1 tbsp hummus down center of tortilla. Layer spinach, artichoke peppers, tomato and chicken. Top with remaining hummus and season to taste.

More Fiber = Less Pounds

2009-05-21T08:00:00.000-07:00

Photo by Goocis
Studies have linked fiber intake to weight loss. Dieters with higher fiber intake lose more weight. Depending on your age and sex, you should be getting anywhere from 21 to 38 grams of fiber per day. Most people don't even come close to the recommended intake.

One thing many dieters fear is feeling hungry while dieting. Fiber can help with that. Aside from the many health benefits, fiber helps fill you up and keep you full longer.

Good sources of fiber include

Whole grains
Fruits
Veggies
Beans
Nuts and seeds

When increasing your fiber intake, keep these things in mind

Increase slowly. If you increase your fiber intake rapidly, you may experience some digestive discomfort.
Keep your fluid intake up. Because fiber bulks things up, you need fluids to keep things moving. Inadequate fluid intake could leave to an uncomfortable situation.
Don't go crazy with fiber. It's easy to think if a little is good, then a lot will be great. However, this can backfire. While there is no recommended upper limit on fiber, digestive upsets have been reported with intake above the recommended amount.

Ways to increase your fiber intake in your diet

Snack on fruits and veggies
Switch to whole grain breads and pastas
Stir veggies into meals
Make one or two meals a week vegetarian
Sprinkle nuts or seeds on salads, cereal and yogurt
Puree veggies to use a base for soups
Switch to hummus in place of mayo and dips
Add peanut butter to toast and smoothies

Snack Attack

2009-05-19T06:47:00.000-07:00

Snacks are often a dieter's downfall. You may be accustomed to snacking at your desk while working, in front of the TV, or when you're bored. However, mindless snacking can add unwanted pounds.

Common advice on snacking while dieting is to just don't buy unhealthy snacks. While in theory this sounds like good advice, in real life it isn't always possible. Even though you are trying to lose weight, your family may not want to give up their snacks.

In some cases, simple substitution will work. If you have a craving for chocolate, try some fat-free, sugar-free chocolate pudding. You may be able to quench an ice cream craving with some frozen yogurt. Look for reduced-calorie versions of the snacks you enjoy. If one isn't readily available at the grocery, check online for recipes. Many times you can find a modified recipe of your favorite snack.

Keep healthy snacks on hand for you. You're less likely to reach for an unhealthy snack if you have a kitchen stocked with healthier options. Pre-cut veggies, whether bought or cut yourself, are a good option.

If you absolutely must have an unhealthy snack and nothing else will do, do it in moderation and work it into your calories. If you deny yourself your favorite foods, you're going to be cranky and feel deprived. Eat lower-calorie, but filling foods the rest of the day to make room for your treat. Sharing is another option.