Archive for the ‘Diet Programs’ Category
Sunday, July 27th, 2008
Every week people are doing whatever they can to lose weight. Many try every fad diet that comes out, from eating sauerkraut to drinking mineral water. All these diets are fads and you need to know why fad diets don’t work.
One of the challenges for people today is the fact that we live in such a fast paced society. We want everything quick. We are addicted to drive-thrus, especially where food and ATMs are concerned. We don’t like to take time for surfing the Internet and we don’t like to stand in line!
In the United States millions of people spend billions of dollars on fad diets looking for the best, the fastest and the easiest way to lose weight. They don’t care what it is they just want to try it.
The problem is that there is no quick fix where weight loss is concerned. Fad diets rely on the fact that people will buy almost anything. They can tell you that mud mixed with minerals will help you lose weight quickly and some people will buy it.
The basic reason fad diets don’t work is because losing weight has more to do with lifestyle than it has to do with weight gain or loss. There are too many contributing factors like stress, heredity, emotional well being and medical conditions for it to fix every problem.
Fad diets also are short term solutions and a one size fits all approach. Every person is different and no matter what the situation is there is no way to have one way of dieting fit for all people. Other reasons why fad diets don’t work are because of attitude. Here are some of the attitudes we bring to fad diets:
- I am tired of this diet — most people feel deprived when they start a diet. For some reason just this word makes them crazy and within a few days, they stop the diet and eat the way they have always eaten.
- The diet says I don’t have to exercise — well, yeah, it does because it wants you to buy the diet. They tell you that no exercise is required but most people know that anytime you change your eating habit you have to do exercise.
- Hey, I lost weight and I didn’t do anything but follow the diet! — Although this is true, the first weight you always lose is bloat because you are suddenly eating less.
- I’m going to eat plenty of (blank) because the diet says it is magic — okay, for this one remember what happened to Jack and the magic beans? Although they were great at first, he had to eventually cut down the Beanstalk. If you are told that cabbage, grapefruit and other magic foods will help you lose weight forget about it. Include them in a nutritional lifestyle change instead.
Any good nutritional program will tell you that if you eat more fruits and vegetables, exercise regularly and stay away from bad fats and sugar, your weight will come down easily.
To your health,
Kim Duess
You-Be-Slim.com
Your Natural Weight Loss Solution
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Tuesday, July 22nd, 2008
Although many people consider the South Beach Diet a fad, it actually has some merit that is beyond what most fads offer. Started by cardiologist Dr. Arthur Agatston this diet teaches not only about nutrition but it helps the individual create a better lifestyle.
Dr. Agatston started the South Beach Diet in response to his founding of The Agatston Research Foundation. He was concerned about how Americans ate and wanted to study diet, cardiac and disease prevention. The South Beach Diet works for many people and it has 3 phases:
Phase 1 — for the first two weeks of following this diet you spend eating what he calls nutrient-dense, fiber-rich foods that are designed to satisfy your appetite. The reason you do this is so that your body will get used to good whole foods, instead of sugar and refined starches.
Some of the food choices you get, are lean proteins that include seafood, chicken, lean beef and vegetables that are high in fiber. The diet gives you many recipes for delicious creations and you can even choose snacks from their list of healthy alternatives.
The purpose of Phase 1 is to stop your cravings for sugar and refined starches and balance your blood sugar. This will also help your body come back to a normal healthy state.
Phase 2 – this phase doesn’t give an amount of time because it is geared towards getting you into the swing of the South Beach Diet. You continue to eat the foods from Phase 1 but you also add good carbohydrate foods like whole grain breads, sweet potatoes, pumpkin and peas. They even let you have dark chocolate and other nutritious foods for snack. Once you reach your goal weight you move into Phase 3.
Phase 3 — is the maintenance aspect of the South Beach Diet. You know how to eat better and you understand how to make smarter choices about your food. The nice part about this phase is that the sky is the limit as to what you eat. If you continue eating healthy you will maintain your health and your new weight.
All three phases allow you to eat specific desserts and you learn how to combine a variety of healthy foods that will fill you up instead of make you crave more food.
Many people say that the best part of the South Beach Diet is that it is flexible. It allows you to eat a variety of food and you don’t have to be embarrassed when you go out to eat because there is bound to be something on the menu that you can eat.
One of the challenges to the diet is that most people find it easier to grab fast food or eat in a restaurant because they are on the go, most of the time. The South Beach Diet encourages you to eat at home by creating yummy recipes. This is a diet worth a try because it has been researched thoroughly by a physician who cares.
To your health,
Kim Duess
You-Be-Slim.com
Your Natural Weight Loss Solution
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Sunday, July 6th, 2008
With all the weight loss programs on the market today it may be difficult to decide which ones would be right for you. The best way to make this decision is to think about what you are attempting to accomplish and what they have to offer.
Central to any weight loss program is the reliability of the diet. You want to be sure that it will work and that it has the elements you need for good nutrition. Of course you will need to connect some form of exercise with your diet in order for it to be most effective.
If you have a large amount of weight to lose you will want to look the expense over the span of time it will take you to lose the weight. Most of these programs can give you an estimate about how long it will take.
When you are doing your research there are five questions to ask and research. The answers will help you evaluate any weight loss program:
1. The ratio of food to exercise
Most good weight lose programs will combine food and exercise to give you a well rounded plan. Find out whether the plan encourages exercise and how many calories you will be eating each day.
Answer: if the answer to this question is that you don’t need to exercise, then run. This is probably a scam that will take more of your money than it will eliminate pounds. Most diet programs should encourage you to follow the government’s Nutrition Guide for Americans or other specific nutritional guidelines.
2. Assistance and Customer service
If you decide to join a program like Curves or other weight loss programs that have staff where you will be checking in or working with someone, ask about the staff and what type of assistance you will get. Is there group support? If so, how often.
Answer: When you join a gym or smaller program look for the readiness of the staff to help you with the machines or with questions you have about any aspect of the program. If you go in and it seems like they aren’t available, try somewhere else. You may find that the location is the problem so try many in the same type of program.
3. Healthy Living
Remember that the purpose of any weight loss programs should be to help you become healthier. You want to consume enough calories to keep you healthy. The suggested guidelines are 1200 for women and 1400 for men.
Answer: if the weight loss programs is telling you to eat less than these calories, try something else because they are not a legitimate program. Another good idea in this area is to consult with your doctor.
4. What are the risks involved with the program?
Everything you do in life will have some element of risk or side effects when you are using something that your body hasn’t done before. This applies to weight loss programs too.
Answer: If the tells you there are no risks or side affects ask to see the literature that tells you this information. If they can’t produce it walk away. Check the results of different supplements too. Any program should be able to give you this information.
5. Cost Analysis
Be careful of specials when you go into weight loss programs because they are used to bring you in and may change within a few months. Ask for a written cost break down of all the costs. Do they require you to purchase their food? Can you get the same food in the grocery store for less?
Answer: Good weight loss programs should fit within your budget and not make you have to purchase things that you normally wouldn’t eat. By getting a written cost analysis you won’t be susceptible to the hype from the initial special that brought you in.
www.You-Be-Slim.com
Your Natural Weight Loss Solution
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Thursday, July 3rd, 2008
From the grapefruit diet to the Atkin’s diet to the cabbage soup diet, people are always looking for the diet that will lead to permanent weight loss. Most diets are hard to follow or stick with because they limit your food choices.
What characteristics do you look for in a diet that can deliver results?
- Frequent fuel throughout the day. Your body is designed to be fueled often. If you go more than four hours without food, you’re metabolism slows down. When you don’t eat often, your body stores the calories as fat instead of burning them off. A top diet plan compensates for this.
- Balanced meals. Your body needs all three types of calories to run efficiently: carbohydrates, protein and fats. Carbohydrate laden meals give you a false high and then a crash when your blood sugar drops. Any carbs not burned after this will be stored as fat. Too much fat in your meal can leave you feeling sluggish.
- Good carbs, good fats, lean protein. Your winning diet plan will include a wide range of food choices: whole-grains, fruits and vegetables, lean meats and monounsaturated fats.
- Counseling or group support. Dieting is not only a food plan; it’s a lifestyle change. You’re going to need motivation and support to be successful. The top diet plans include this.
- Activity recommendations. A diet plan that doesn’t recommend exercise is a bad one. Be sure your choice includes a recommended amount of activity and suggestions for exercise at the very least.
Here are the top three diets that work. They include the suggestions for a good diet plan and are proven to deliver real results.
Glycemic Index
This diet is a top diet because it focuses on using foods to control blood glucose levels. Diabetics often use this diet to control their disease and lose weight. The principle of the glycemic index diet is that the foods you eat are ranked based on their carbohydrate content. The foods with a low glycemic index are preferred because they have less effect on your blood sugar levels. Insulin production is steady when you eat the foods on this diet plan.
Foods You Enjoy: Fruits and vegetables, whole grains like oats and bran, chick peas, yogurt and skim milk. Lean protein is also an important part of this diet plan.
Other diets use the glycemic index as a component of their plans. Nutrisystem uses the glycemic index as foundation for formulating its pre-packaged foods.
Weight Watchers
Weight Watchers is another top diet that works because it focuses on the total lifestyle. You get support both in person and online and a wide variety of foods to eat. You have two choices in the diet approach:
• Flex Plan - You count the “points” in foods and get an allotted number of points per day. You also get points for exercising.
• Core Plan – No point counting here. You eat from a menu of nutritious foods including fruits and vegetables, whole grains, and lean meats.
The Zone
The Zone Diet is all about balance. You eat whatever you want as long as the meals are balanced with carbohydrates, fats and protein. This balancing act works to control blood sugar levels so your metabolism stays in check, which helps you to lose weight. Each meal you will eat 40 percent carbs, 30 percent fat and 30 percent protein. The diet comes with a simple exercise plan of 30 minutes a day six days a week. You learn to “zone” your food choices and even your kitchen.
Top Three Diets Success
These three diets are well-known and proven to give you results if you follow their steps and commit to a better lifestyle for good. These Top Three Diets work when you work on your commitment to a better you. Be sure to check with your doctor before you adopt one of these diet plans.
To your health,
Kim Duess
www.You-Be-Slim.com
Your Natural Weight Loss Solution
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Monday, June 30th, 2008
As with most projects, planning is essential. Weight loss is no exception! If you want to succeed, planning is essential.
Now you may think that this sounds too much like hard work, be assured that planning can be as simple or as complicated as you want it to be. So let us have a look at some simple guidelines that will help you on the road to weight loss success:
Establish the reason why you want to lose weight
• Do I want to look better?
• Do I need to feel better?
• Do I need more energy?
• Do I have health problems which could be resolved if I lose weight?
Set yourself a goal
When setting yourself a weight loss goal, always remember to let the goals be:
• Realistic
• Achievable
• Measurable
If you are to be successful in your weight loss program, regardless of the reason, you need to have sensible goals and expectations.
Being realistic will ensure the goals area achievable. Losing 1-2 lbs per week (0.5 - 1kg) is realistic, recommended and certainly achievable. Setting a goal of losing 10 lbs over the next 2 months would be realistic, achievable and measurable.
Also, don’t just watch the scale. Keep a note of your waist measurement (possibly some other areas as well, eg chest, upper arms, thighs, etc). It is a well known fact that at times when the scale is moving slowly (or hovering at one spot on the scale!!), you could well be losing inches!
How to achieve your goal
Balance is the key word. So-called fad diets that ignore proper dietary guidelines may help you lose weight quickly but you are likely to gain that weight fairly quickly again because you haven’t changed your mindset, the way you eat and your lifestyle – your eating habits in general.
• Lose weight slowly
• Set yourself a long-term goal eg to lose 10% of your body weight in the next 3-6 months
• Set yourself short-term goals (mini milestones!) eg if you have to lose a total of 20 lbs, work towards losing the first five and celebrate when you reach your mini milestone. Reward yourself with a non-weight-gain reward, such as buying yourself a new book or handbag, etc.
• Learn to eat slowly – the brain takes a while to register that you have had enough to eat. Eating slowly gives the brain time to get the message and will start telling you that you have had enough to eat.
• Dish smaller portions of food and use smaller plates – his helps to reduce your intake.
• Increase your water intake – 4-6 glasses per day
• Increase you physical activity levels eg:
o walk at a moderate pace for about 10-15 minutes at least 3-4 times per week
o if possible, climb stairs rather than take the lift. If you work in a high-rise building, get out one or two floors below the floor where you normally work, and walk up the 1 or 2 flights of stairs
o Increase activity slowly and realistically – as your weight comes down, you will find you are able to cope better.
Always remember to consult your doctor or health professional before embarking on any weight loss program.
And by the way, it is usually a good idea to keep a diary of your progress … but more about that in another article …
Keep focused and you’ll reach your goal!
Kim Duess
www.You-Be-Slim.com
Your Natural Weight Loss Solution
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Wednesday, June 18th, 2008
You’ve noticed those extra pounds creeping on slowly but surely. You’ve been putting off doing something about the weight for many of reasons: lack of time, lack of motivation, etc., etc. Now, you’re find that you are ready to make a change and lose some weight by starting a weight loss program.
Before you choose a program or begin your own there are some steps you need to take. By taking these steps now, you are way more likely to complete a weight loss program and see real results. Here’s what you need to do to get started.
Check Up
Make an appointment to see your doctor or primary health care provider. He or she can help you address any limitations or health conditions you have so that you can lose weight healthfully. Your doctor is also a great resource for information on dieting and lifestyle changes. Ask about how exercise will affect your decision to start a weight loss program.
Make a Commitment to a Healthier You
The journey to weight loss is filled with obstacles. It’s important to make a true commitment to your goal before you begin. Then, when times get hard, you can return your focus to your original plan. You have to be prepared to change your habits. Making a conscious commitment means you are ready.
Cutting Calories Works
As your doctor will tell you, your caloric intake must be reduced to shed pounds. The best way to do this is to eat fewer calories and to burn calories through exercise. A pound of fat is made up of 3,500 calories. To safely lose a pound or two a week, you must burn an additional 500 to 1,000 calories a day.
Cutting calories takes discipline and proper food choices. Try to eat more fruits, vegetables and whole grains. This will give you a variety of foods with fewer calories.
Don’t cut back too much though. If you don’t consume enough calories you will slow your metabolism down and create problems. It is best to consume proper amount of food per day and exercise to burn off the excess calories, thus losing weight.
Your doctor may suggest you consult a dietician or a nutritionist. Ask him or her for a referral.
Exercise for Maximum Results
Check with your doctor on any physical limitations you have with exercise. Once you know your limits and have a clean bill of health, it’s a good idea to talk with a professional trainer to develop an exercise program. You can find trainers through your gym or other local fitness facility. They will work with you on setting realistic goals. Your trainer will also show you how to use equipment and how to do exercises correctly.
Write It Down
A food and/or exercise journal is a tool often recommended when you start a weight loss program. This tool can help you track patterns in your eating and help you find ways to make healthier choices. You can also track your progress toward your fitness goals.
Be Smart about Commercial Programs
If you want to participate in a commercial weight loss program, you need to shop carefully and ask good questions. Know what you are getting before you sign up for a plan or consultations.
How to Spot a Quality Weight Loss Program
Here are some things to look for when you are reviewing a commercial weight loss program:
• How much time will you spend working on the program?
• What is your expected daily calorie intake?
• Are there any foods or food groups eliminated?
• Will I get to choose a variety of foods?
• Does the program include an exercise plan?
• Does the food plan change during different phases of the program?
A Few Words of Caution
Be aware of weight loss plans that restrict calories too much. Women should not consume less than 1,200 calories per day. Men should consume at least 1,400 calories per day.
Be aware of programs that require lots of food restrictions. A good weight loss program will offer a variety of nutritionally-sound foods.
Be aware of programs that promote weight loss without exercise. Sensible programs should encourage moderate exercise as part of the package.
www.You-Be-Slim.com
Your Natural Weight Loss Solution
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Monday, June 16th, 2008
Losing weight doesn’t always mean taking on a strict diet. Lifestyle changes can be a successful alternative. Consider the following changes to shed unwanted pounds and to improve general health.
1. Meet with a nutritionist.
Doing it alone only makes it harder. Seek out a trained professional to help you find healthy alternatives to the food you currently eat. There is generally a fee associated with a nutritional consultation, but check with your health insurance provider as some will cover the cost of such a visit.
2. Exercise.
Make exercise a part of your daily routine. Aim for 30 to 45 minutes of activity each day. If a gym membership isn’t your ideal set up, try walking to work or to run errands. Park further away from stores or do short bursts of activities during commercials while you watch television. Every little bit counts!
3. Drink lots of water.
Staying hydrated is vital to helping your body function properly. This includes digesting food and losing weight. Additionally, thirst is often mistaken for hunger pangs leading to overeating. Drinking 6 to 8 glasses of water a day is a great way to aid weight loss.
4. Keep a food journal.
At the beginning of your weight loss journey, try starting with a food journal. For a week or two, write down everything you eat and drink. Then, analyze the results to determine positive and negative habits. Consider things such as food triggers (emotional eating, time of day, sights, smells, etc) as well as water intake and healthy foods you currently enjoy. Use this information to limit or control situations where you may traditionally overeat and/or to build on positive behaviors you already exhibit.
5. Slow down.
It takes 15 minutes or more for your brain to register that you are full. Try eating at a slower rate. Chew food longer and take time to enjoy the sight and smell of what you are eating. Doing so gives your body time to register that you are full and to prevent overeating.
6. Fill up on fruits and vegetables first.
At the first signs of hunger, try eating a serving of fruit or a light salad. These foods are low in calories and often provide a reasonable amount of fiber. Thus, filling you up on a lower number or calories and helping you feel full longer. This also gives your mind time to register whether you are truly hungry or if you are eating out of stress or boredom.
7. Read the label.
Keeping healthy, figure-friendly meals on hand is an important step in staying on track with weight loss. Look at nutritional labels to determine whether an item is a good food choice. Seek out foods that are low in fat and sodium and high in fiber.
8. Be smart about eating out.
Preparing foods at home is the best way to control what and how much you eat. However, there may be times when eating out is unavoidable. Be sure to read up in advance on your favorite places to eat. Find healthy choices on the menu or ask to have your meal prepared with alterations (have dressings on the side, request that no butter be used in the preparation, etc).
9. Limit alcohol intake.
Drinking alcohol (or other caloric drinks for that matter) can quickly lead to weight gain. These drinks can be high in calories and provide little nutritional value. They can easily derail even the best weight loss plans.
10. Sleep it off.
Not getting enough sleep can affect hormone levels in your body. In particular, two hormones key to appetite may become imbalanced. As a result, appetite increases leading to overeating.
Try making several or all of these lifestyle changes and look forward to a lighter, healthier you
Kim Duess
www.You-Be-Slim.com
Your Natural Weight Loss Solution
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Sunday, June 15th, 2008
If you have been thinking of signing up for Weight Watchers and are looking for basic information on the program, this post will summarize the core elements of Weight Watchers for you.
Weight Watchers is a comprehensive weight loss program that approaches weight loss with a goal of changing habits and your outlook on food, exercise and health for the rest of your life. This program has brought millions of people success over the past 45 years.
Four Pillars for Success
Weight Watchers is based on four principles that work together to produce weight loss and a healthier you for life:
- Weight loss healthfully
- Practical to your life
- Informed decisions about food and exercise
- Comprehensive approach to changing habits forever
Pillar One: Weight Loss the Healthy Way
Weight Watchers takes a healthy approach to losing weight: steady and consistently. Program participants should expect to lose about two pounds a week after the first three (water loss accounts for an increase when you start the program).
The way this program works is you receive a program that helps you reduce calories and get the activity you need to shed those stubborn pounds forever. Your experience with Weight Watchers includes guides to food choices which are nutritious and easy to prepare. The guiding principle of pillar one is to give you lasting results through informed choices and sustainable habits.
Pillar Two: Part of Your Life
The second pillar of Weight Watchers gives you achievable goals such as the “10% goal.” This means that your first step is to lose 10 percent of your body weight through the program’s healthy eating system and activity plans.
You get a choice in how you approach your diet: points or food choices. The Flex or points system gives you an allotted number of points each day. You get a guide with the number of points per serving for all the foods you consume. Tracking points is a simple way to control portions and cut calories. You also get an allotted number of activity points for exercise.
On the Core plan, you don’t count points; you eat from a group of foods considered to be “energy dense.” These foods help you eat healthfully without worrying about calories because they are low in calories and high in fiber and nutrition. You receive some allowances each week for foods not on the core plan for treats or special nights out.
The two eating plans give you the option to be disciplined in your approach (points) without worrying about counting calories or to choose from a group of foods that allow you to eat healthfully but take a more relaxed approach to eating.
The goal of Pillar Two is to give you a choice in your approach that fits into your life.
Pillar Three: Knowledge and Support
Weight Watchers offers their program in two delivery methods: weekly meetings or online. Part of the success of the program is the support provided by the weekly group meetings or online support network. Research shows that people have greater success with weight loss when they have a support network. That is one of the goals of Weight Watchers – to give you support every step of the way.
Group meetings give you a place to go and learn about food choices and motivation tips. The online support groups give you a way to reach out to others via message boards and online articles that provide tips and motivation.
Both support networks give you knowledge about your journey to weight loss through education on nutrition, activity and behavior.
Pillar Four: The Comprehensive Approach
Weight Watchers gives you a way to approach weight loss through food choices, activity and behaviors. This view of weight loss is designed to give you ultimate success. You are addressing every part of changing for the better through a comprehensive approach. This gives you strength when temptations present themselves and the power to conquer your pounds.
www.You-Be-Slim.com
Your Natural Weight Loss Solution
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