Find A Weight Loss Programme.

Find A Weight Loss Programme.

Around the world millions struggle with weight issues everyday and despite the claims that this diet or that weight loss programme will work for everyone the simple truth is that no weight loss programme will work for everybody.

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We’re all different, we have different lifestyles, we have diffident medical requirements and personalities that will require different approaches to the situation of excess weight.

However while no one thing will work for everyone something will work for everyone it’s just a matter of finding the particular thing that works for you.

For some the idea of controlling their appetite is difficult, they just feel compelled to eat everything that’s put in front of them and have little or no ability to say “no more thank you”, some weight loss gurus attempt to approach the situation from a psychological perspective, trying to find the hidden issues which cause us to overeat, still others will tell you that you need to work yourself to exhaustion on the treadmill or remove certain foods from your diet altogether.

There are programmes around which rely on what I call “meal replacement therapy”, you’ve seen them, instead of lunch you have a weight control shake, instead of breakfast it’s a “muesli” bar.

These methods may work for some who try them but one thing is certain, they don’t work on their own.

Diet pills, appetite suppressants, pre-prepared meals, hours at the gym will probably all help to some degree but they, either on their own or in combination with others may not work for you.

The trick here is to find what will work for you.

So how do you do that?

It’s really just a matter of deciding what you can and can’t do.

If you don’t have the time or the inclination to go to the gym four times week then obviously the workout until you drop method is not for you but perhaps you might enjoy something which is energetic and fun, something like belly-dancing which is good exercise, will offer you some company while you exercise and for those who enjoy it it’s fun.

Yoga might be more your speed, or good old walking, most communities these days have walking groups where you can join with others and get your gentle exercise while you have a chat about everything and nothing.

Perhaps for you it’s not a lack of exercise which is the problem it might be the kind of food you eat.

We’ve all seen an overweight bricklayer or road worker, no-one can say that they don’t get enough exercise so why do they not all look like matchsticks with the wood shaved off?

Obviously it’s because they eat the wrong food, they often eat food which is heavy with fat and carbohydrates because it gives them a short term lift in their energy levels which they think is helping them do their very physical jobs and while this may be true to some extent the damage it does in terms of their weight is quite significant.

Where a lot of people go wrong when trying to formulate a weight loss programme is that they don’t take into consideration their own lifestyle and personality.

It’s too easy to just jump on someone else’s bandwagon and follow the latest diet trends.

After all it worked for that actress who needed to lose her baby weight so it should work for me shouldn’t it?

While there is nothing wrong with trying something to see if it will work your goal must be to find something which is appealing to you personally, which you can find enjoyable and something which you can stick at.

This is the most important piece of advice you will ever get when you’re losing weight, find something that is appealing to you and stick at it!

The final piece of advice here is to have very firm and realistic goals.

“To lose weight” is not a goal it’s a dream and it won’t help you one bit.

“To lose 5 kilos by July 1st” is a goal, it’s measurable and it has a date on it!

Your goal must appear to you to be believable and achievable, there’s no point in saying you’re going to lose 10 kilos in a week if you’ve been struggling to lose any weight at all for some time now and you don’t have to start with the big result, small goals, achieved one by one will work much better.

Remember if your attempts to lose weight make you feel unwell in any way, maybe leave you dizzy or unable to focus, stop straight away and go to see your medical professional.

Fortunately there are any number of weight loss programmes around, with a little research you’re sure to find one that suits you.

As always your thoughts are very welcome, please leave your comments below, thanks,

Jas.

Scientifically Demonstrated Ways To Lose Weight.

It’s no secret the world has an obesity problem.

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In the USA alone more than 90 million people are obese and millions more are overweight, according to the Centre for Disease Control and Prevention, but a recent study shows that not many people are actually doing anything about it.

Researchers found that three-quarters of those they surveyed are concerned about their weight and 65 percent are worried about getting heart disease due to extra pounds yet less than half actually tried to make any life style changes to lose weight.

The findings also discovered that many Americans don’t fully understand the relationship between extra weight and their general health.

Nearly 20 percent of those surveyed said they believe their diet has nothing to do with their heart health, more than 50 percent didn’t know that obesity is linked to high “bad” cholesterol levels and 65 percent said they didn’t know being obese could lead to a stroke.

According to Steven Nissen, M.D., chairman of Cardiovascular Medicine at Cleveland Clinic, “Most Americans understand abstractly that being overweight or obese is not good for your health, but it seems we are not grasping that the leading causes of death and disability — stroke, cancer, coronary artery disease — are all adversely affected by increased weight, we need to do a better job of educating patients and the public about the major consequences of carrying excess weight and the benefits of losing weight.”

He notes that a person only needs to lose 5 percent body weight to start seeing important health benefits.

So what’s the best way to achieve our weight loss goals?

Almost everyone recognises that physical activity is important but few understand that weight loss starts with what we put on our plates.

Exercise is good, no, exercise is essential, but it’s diet that really does the job, and it’s not only how much we eat but it’s the quality of food we eat that makes a difference.

Dietary Guidelines.

The United States Department of Agriculture’s dietary guidelines for Americans emphasise a healthy eating plan that includes plenty of fruits, vegetables, and whole grains, as well as lean meats, fish, and beans.

Specifically, the USDA says most adults should be getting 3 to 5 servings of vegetables and 2 to 4 servings of fruit per day.

What that means is that half of the food we put on our plates should be fruit and veg.

Fats, salt and sugar should be limited.

The Mediterranean Diet.

While there is no one-size-fits-all diet that works for everyone the one eating plan that has been shown again and again to have scientifically proven health benefits is the Mediterranean diet.

The Mediterranean diet is rich in fruits, vegetables, fish and whole grains, along with healthy fats like olive oil, nuts and avocados.

A number of studies have shown the Mediterranean diet reduces the risk of heart disease and may have numerous other health benefits, including reduction of LDL, or “bad,” cholesterol, as well as a decreased risk of Alzheimer’s disease, Parkinson’s disease and cancer.

One study published in British Journal of Nutrition even found following a Mediterranean diet was related to a 25 percent reduced chance of death from any cause.

Dash Diet.

The  DASH (Dietary Approaches to Stop Hypertension) diet is another good option to consider.

The DASH eating plan was originally designed to help manage blood pressure, but experts say it has many overall health benefits.

The diet emphasises healthy food sources, including fruits, vegetables, whole grains, skinless poultry and fish, nuts and legumes and it suggests limiting the consumption of red meat, salt, and sweets.

The DASH diet has been proven to help lower blood pressure and studies suggest it may also decrease the risk of diabetes and help fight depression.

Healthy Eating Habits.

Specialists recommend staying away from fad diets for weight loss.

So called “detox” diets and the currently fashionable ketogenic, or keto diet are best avoided as they are not sustainable in the long run.

In addition to following a healthy diet, scientific research has found certain habits may make it easier to shed that extra weight.

A 2018 study published in the journal BMJ Open that tracked the eating habits of nearly 60,000 people found that eating more slowly, avoiding snacks after dinner, and not eating within two hours before going to bed were all linked to weight loss.

It seems there’s a lot to be said for closing the kitchen after dinner.

To stay on track it’s also recommended that we see a qualified dietitian who can help individualise a healthy eating plan that’s going to work for each of us.

It may also be a good idea to check with your health insurance company to see if the cost of seeing that dietitian is claimable.

One last thing, it is important to plan ahead.

We should sit down with our family and plan what we’re going to eat during the week.

That’s will help us to avoid food waste, save money and get our kids and family involved in our weight loss journey.

As always your thoughts are very welcome, please leave your comments below, thanks,

John.

The Most Effective Form Of Exercise.

It seems that the most effective form of exercise isn’t “exercise” at all.

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If you have recently carried your shopping up a few flights of stairs or scampered  the last 100 metres to catch your bus you may have unwittingly been doing a form of exercise the gurus call “high-intensity incidental physical activity”.

Published recently in the British Journal of Sports Medicine, a report tells us that this type of regular, incidental activity that gets you breathing hard is likely to produce health benefits, even if you do it in 30-second bursts, spread over the day.

In fact, including more high-intensity activity into our daily routines, whether that’s by energetically mopping the floors or walking to the shops to buy a  bottle of milk could be the key to helping all of us get some high quality exercise each day and that is especially true for people who are overweight and unfit.

So what constitutes high-intensity exercise?

Until recently most health authorities prescribed activity lasting for at least 10 continuous minutes, although there was no reliable scientific evidence behind this.

This recommendation was recently refuted by the United States Physical Activity Guidelines Advisory Report, published in 2018.

The new guidelines state any movement, no matter how long it lasts, is good for our health and for our waistlines.

This appreciation for short episodes of physical activity aligns with the core principles of high-intensity interval training (HIIT).

HIIT is a enormously popular regime involving repeated short exercise sessions, from six seconds to four minutes, with rests from 30 seconds to four minutes in between.

Among a range of different regimens, we consistently see that any type of high-intensity interval training, irrespective of the number of repetitions, boosts fitness rapidly, and improves cardiovascular health and fitness.

That’s because when we regularly repeat even short bursts of intense exercise, we instruct our bodies to adjust, to get fitter, so we’re able to respond better to the physical demands of life or the next time we exercise strenuously.

The same principle is at play with secondary physical activities.

Even brief sessions like 20 seconds of stair-climbing, about 60 steps, repeated three times a day on three days per week over six weeks can lead to measurable improvements in heart and lung fitness.

This type of fitness indicates how well the cardiovascular systems are working, and the better it is working the lower the risk for future heart disease is.

In fact, research suggests physical activity intensity may be more important for the long-term health of middle-aged and older people than total duration.

So why don’t we get the exercise we need?

It seems the main reasons people don’t do enough exercise tend to include the cost, lack of time, lack of skills, and lack of motivation.

Exercise routines like high-intensity interval training are safe and effective ways to boost fitness, but they’re often unrealistic.

People with chronic medical conditions and most middle aged and older people, for example, will probably need supervision by a fitness professional.

Aside from the practicalities, some people may find back-to-back sessions of very high effort overwhelming and unpleasant.

But there are plenty of free and easily accessible ways to include incidental physical activity into our routines, including:

Replacing short car trips with fast walking, or cycling if it’s safe;

Walking up the stairs instead of using the lift;

Leaving the car at the edge of the shopping centre car park and carrying the bags that extra distance;

Doing three or four “walking sprints” during longer stretches of walking by stepping up your pace until you feel your heart rate is increasing and you find yourself out of breath to the point that you find it hard to speak;

Energetic walking at a pace of about 100-120 steps per minute;

Looking for opportunities to walk uphill;

Taking your dog to an off-leash area and jogging for a while alongside your best friend.

This type of incidental activity can make it easier to achieve the recommended 30 minutes of physical activity a day, it can also help boost fitness and make energetic activity feel easier, even for those of us who are the least fit.

Short bursts of high intensity exercise is almost certainly better for weight loss.

So if you can couple your high-intensity incidental physical activity with bursts of high intensity interval training (Hiit) you  may find that it’s more effective for weight loss than longer less intense workouts.

The research, published in the British Journal of Sports Medicine, analysed results from 36 earlier studies.

Although all those who took part in a recent study lost weight, those doing Hiit saw almost a 30% greater weight loss.

The researchers cautioned that Hiit may not be suitable for everyone.

"Hiit might increase the risk of injury and impose higher cardiovascular stress," they said.

So, what does the study say?

Researchers from the Federal University of Goias, Brazil, analysed data from 576 men and 522 women of varying levels of fitness.

Interval training was defined as cardiovascular exercise which involved repeated brief bursts of intense effort, interspersed with recovery periods.

Cycling, swimming, running and boxing were included.

These workouts were compared with longer workouts, most of which were between 30 and 45 minutes of continuous moderate intensity.

All participants exercised for at least four weeks.

Those doing interval training lost on average 1.5kg (3.5lb) compared with the 1.1kg (2.5lb) lost by those doing lower intensity workouts.

Sprint interval training seemed to be particularly effective for weight loss, although researchers did caution that the wide variety of training programmes made it difficult to recommend one regime in particular.

The National Health Service in Britain currently recommends at least 150 minutes of moderate aerobic activity, such as cycling or brisk walking, every week.

A health and exercise scientist at the University of Stirling said the results were counter-intuitive as most people burned more calories during longer moderate exercise.

"There are two possible explanations," he said.

"Firstly, Hiit may lead to greater energy expenditure after exercise, for example metabolism may be increased for up to a day following a Hiit session.

"Secondly, after a high intensity interval training session, you may be less hungry.

He says, "In our research, we have shown that appetite hormones are indeed affected.

It is, however, not easy to study whether energy intake is reduced as a result of this in the longer term when following a Hiit routine, so at the moment we are still unsure exactly what the reason is."

Michael Mosley, who was introduced to high intensity interval training seven years ago while making the BBC Horizon documentary The Truth about Exercise, said:

"In 2012, I tested three lots of 20-second high intensity workouts on an exercise bike, three times a week.

My insulin sensitivity improved by 24%.

In the programme, we saw very impressive results with younger, unfit people.

The biggest problem with exercise is compensatory eating and relaxing afterwards, people go on a treadmill for 30 minutes, burn around 120 calories, then lie around and reward themselves with a muffin.

The theory with Hiit seems to be that it suppresses your appetite and targets the visceral fat in your gut.

It's not the calories you burn that matter - it's what you do next."

Wise words that all of us striving to lose weight should burn into our brains.

As always your thoughts are welcome, please leave your comments below.

My Top Ten Tips For Weight Loss.

Watch Your Diet.

About 70% of this whole weight-loss fiasco depends not only on how much you eat but on what and when you eat.

WEIGHT LOSS SUCCESS. How You Can Lose That Weight AND Keep It Off. Kindle Edition.

You should consider healthy food swaps, especially those that are higher in fibre and protein, and lower in calories.

Also get in lots of fruits, veggies and water, ditch the snacks, alcohol, and binge-eating.

Lift Weights.

Yes, women as well, don’t be afraid to lift, you won’t get bulky, instead, you’ll tone up those sexy lean muscles and keep the fat off!

Avoid Long Hours Of Cardio.

Cardio is great, but for 3–4 hours, 7 days a week?

NO! Not a great idea!

Cardio 2 or 3 times a week for 20 to 30 minutes is okay, and even better, is performing intense cardio circuits for shorter periods.

De-Load.

While you may increase resistance every other week, it’s advised to take the load off every now and again.

De-loading is essentially dropping from say 60 pounds to 20 pounds or performing body-weight variations.

Try to work a de-load routine into your overall yearly regimen so that you can give your body a break, and prepare for another series of resistance.

Take Time To Recover.

It’s tempting to work out every day, however, take a day or the weekend off so that you can recover properly and so that your efforts will be more productive.

Get Enough Rest.

Do try to get uninterrupted sleep for at least 7 hours a day.

This should help you combat stress since stress is an anti-weight-loss demon.

Enjoy Recreational Activities.

These are also great, and if you have kids, have their grandma watch them every now and then, or send them over to a play date, so you can get some ‘alone time’, or some time out with good friends.

Have Patience.

Don’t compare yourself or compete with anyone, especially the fitness models and gurus you see popping up everywhere.

You need to understand that these people do this for a living, they work at it night and day and have done so, often, for many years, comparing yourself to them is only setting yourself up for disappointment.

Find the line between motivating yourself and competition then make sure you don’t cross it.

Be Disciplined.

Make a plan and determine to follow through.

If you don’t master self-discipline, I’m sorry but you’re never going to lose weight.

Don’t be dependent on a friend or mentor, find your own strength from within, otherwise, the day your friend loses focus, you too will!

Finally, Stay Healthy, Mentally.

Don’t nurse bitterness against anyone.

Laugh more, forgive all the time, hang out, ditch that life-draining party, dump that annoying boy/girlfriend, keep visioned company, just be happy!

NOW ..

Following on from that here are some more tips to help you stay on track toward your weight loss goals.

In simple terms, weight loss = more calories expended that calories taken in so here are some easy ways to reduce your overall caloric intake:

•        Reduce your meal portion size

•        Fill your plate with more vegetables (majority)

•        Think of meat as a garnish rather than the main meal

•        Eat more lean meats e.g. Poultry and fish

•        Eat less processed carbs such as white bread and replace them with whole grains

•        Incorporate more fibre into your diet - it keeps you fuller for longer so you won’t feel the need to eat as often

•        Drink a cup of water before each meal - it tricks your brain into thinking you’re fuller

•        Drink at least 2 litresl of water daily - helps reduce bloating and aids in easy digestion

•        Ask yourself - am i hungry or am i just bored?

·        Drink some water - if you’re still hungry, have a light snack or chew gum to keep your mouth occupied.

•        Don’t eat two hours before bedtime - you need time to digest your meal properly

•        Don’t skip meals! This makes you hungrier and you may gain weight more easily in the long run. It is not a sustainable weight loss method.

•        Exercise for 30 minutes at least 3 times each week. If you can, do it the morning as you get it out of the way and it increases your metabolism so you can burn more calories throughout the day.

•        Rather than boring cardio, try high intensity interval training - it’s shorter, harder, but burns more calories overall as you will find your metabolism increases afterwards.

Lastly, believe in yourself, you’re worth it.

PS Do you have a weight loss story to tell, please share it below, we'd all love to hear it,

John.

More Weight Loss Supplements.

In previous posts I wrote about 6 of the most popular weight loss supplements which are available over the counter and which are quite popular with those of us struggling with our weight. (You can find them here and here).

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Today I’m investigating 6 more, read on ….. 

Orlistat [aka Alli].

Orlistat is actually a prescription drug which you may know better as "Alli" if you purchase it over the counter or "Xenical" if you get a script for it from your physician.

Apparently inhibiting the guts ability to break down fat, Orlistat has been shown in a small number of studies to increase our weight loss by as much as 2.5 kilos when compared to a placebo.

Orlistat has also been credited with a slight reduction in blood pressure and a lesser likelihood of developing type 2 diabetes.

On the negative side, Orlistat has some quite uncomfortable side effects which may include flatulence, diarrhea and some loss of control over bowel movements.

The fat soluble vitamins such as vitamins A, D, E and K which our bodies need may also become deficient.

If you're going to take Orlistat you should consider following a low fat diet to help reduce the side effects.

A better option may be a low carb diet which has been proven to be as effective for our weight loss as both Orlistat and a low fat diet combined.

Glucomannan.

Glucomannan is a fibre found in the root of a yam.

So, what is a "yam"?

You may well ask.

Often confused with the humble sweet potato loved by so many, a yam is, in fact, a completely different plant, found primarily in Africa, Asia and Central and South America.

Grown for their tubers [roots] which is the part of the plant that is eaten,  the yam is very high in fibre and it's this fibre which contains the Glucomannan used in weight loss products.

The Glucomannan sits in the gut when it's consumed and absorbs water to become like a gel in our stomach and so gives us a feeling of being "full".

When we feel full we are less inclined to over-eat and so we consume fewer calories.

Studies have shown that those who use Glucomannan in combination with a healthy diet can lose up to 5 kilos in just a few weeks, Glucomannan has also been shown to lower blood sugar, triglycerides and bad cholesterol and is very effective at relieving constipation.

On the downside, Glucomannan can cause bad wind, bloating and diarrhea and may possibly interfere with some medications.

Overall Glucomannan seems to be a good addition in our weight loss strategy as it appears to do much more good than harm to our general health but, as always, we should consult our weight loss professionals before we use it.

Bitter Orange / Synephrine.

Bitter orange, also known as Seville orange, sour orange, bigarade orange, or marmalade orange is a popular inclusion in many over-the-counter weight loss products and is often used as a substitute for ephedrine which has now been banned as being unsafe.

When added to caffeine, a regular combination, it may cause some significant short term weight loss however the possible side effects make it a dangerous additive and it should have no place in our efforts to lose weight, in fact there is no evidence to suggest that it is any safer than the banned ephedrine which it is used to replace.

If we decide to try a weight loss supplement which contains bitter orange we should do so with extreme caution and then only after consultation with our doctor.

Weight Loss Supplements And Pills, The Final Three.

To finish off this little series of posts about weight loss supplements I'm going to look at three more of the more popular weight loss pills and potions we can avail ourselves of in the ongoing [for many of us] battle against our expanding waistlines.

These final three are:

Meratrim.

Conjugated Linoleic Acid (CLA) and

Forskolin.

Meratrim.

Meratrim is relatively new in the weight loss market and it's a supplement that is a blend of two plant extracts that when combined apparently make it harder for our bodies to store fat, help us to burn the stored fat we do have and reduce the multiplication of fat cells.

Sounds impressive and the results of a very limited trial seem to confirm these claims.

Of 100 obese people who took part in the trial 50 were given Meratrim, placed on a strict 2000 calorie diet and instructed to walk for 30 minutes each day while the other 50 were given a placebo and the same instructions.

The trial lasted 8 weeks and at the end of it those who took the Meratrim had lost almost twice the weight of those who took the placebo and as a bonus if you like, the Meratrim group also had other not insignificant health benefits such as reduced cholesterol, blood sugar and triglycerides.

There were also no side effects reported so it would seem Meratrim may be an answer, at least in part, to our weight loss woes but it should be noted that this was a very limited trial, it was industry sponsored and more research needs to be done before we can claim Meratrim to be our holy grail as far as weight loss is concerned.

Conjugated Linoleic Acid (CLA).

Conjugated Linoleic Acid (CLA) has been a well-liked fat loss supplement for years.

It is considered to be one of the “healthier” trans fats and is found naturally in some fatty animal foods like cheese and butter.

How it works: CLA might cut back cravings, boost metabolism and stimulate the breakdown of body fat.

In a large review of eighteen totally different studies, CLA caused weight loss of about 0.1 kg (0.2 pounds) per week, for up to 6 months, according to another review study from 2012, CLA may help you lose about 1.3 kg (3 pounds) of weight, compared to a placebo.

CLA can however cause various digestive side effects which could have detrimental health effects over the long term, possibly contributing to fatty liver, insulin resistance and increased inflammation.

Whilst CLA may be an efficient weight loss supplement it may have harmful effects over the long term and the small amount of weight loss is just not worth the risk.

Forskolin.

Forskolin is associate extract from a plant within the family Lamiaceae (the mint family) which its advocates claim to be effective for losing weight.

It's believed to lift levels of a certain compound within our cells which may stimulate fat burning but one study in thirty overweight and rotund men showed that Forskolin actually reduced body fat and increased muscle mass but had no effect on body weight.

Another study in twenty three overweight ladies found no effects.

There is very limited data on the safety of this supplement, or the risk of side effects.

At the end of the day the two tiny studies on Forskolin have shown conflicting results so I would avoid this supplement until a lot more analysis is completed.

The Best Weight Loss Programs.

The Weight Watchers Approach.

John S., a business executive who lives in Queensland, Australia, has lost over 20 kilos since he joined Weight Watchers a few months ago.

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He credits the programme with helping him to achieve his ideal weight.

He also feels that he has more energy and is healthier as a result of his experience with Weight Watchers.

Thanks to Weight Watchers, he's no longer self-conscious when taking family photos and he has received many compliments from his family and friends as a result of his weight loss.

Weight Watchers has been a part of the American vocabulary for many years.

The organisation has become synonymous with weight loss.

All across America people are designing their daily menus in line with Weight Watchers’ innovative system, which assigns a certain number of points to different foods based on calories, fibre, fat, and serving size.

For instance, 1 / 4 Pounder with cheese from McDonald’s is thirteen points; corn on the cob is three.

Each day, dieters try to stay within their maximum point range in order to lose weight.

There are a number of advantages to the Weight Watchers programme, for instance, the Weight Watchers system is straightforward and easy to follow, much easier than counting calories,

also the program represents a rounded approach which does not solely promote or rely on sound nutrition but recommends a realistic exercise program.

In addition, dieters get a chance to meet with others who can form a network of support.

By following the Weight Watchers system, few people complain of feeling tired or hungry.

A number of nutritionists happily endorse the Weight Watchers program because of  its sensible approach.

Interestingly enough, no food is banned under the Weight Watchers program, however, if you want to indulge in a piece of banana cream pie, you might not have many points left for the rest of your day.

Yet another advantage to the Weight Watchers program is that you can easily buy Weight Watchers food at your local store and that is especially attractive to some people.

Certainly, some people, such as John S. and the Duchess of York, Sarah Ferguson, have lost an appreciable amount of weight using the Weight Watchers program.

However, the vast majority of people only lose about six pounds—hardly enough for an individual who is considered to be obese.

That’s a fact that you won’t see advertised in any Weight Watchers literature and, in fact, only about 5% of dieters are able to maintain their weight loss over five years using the Weight Watchers system.    

Other people find the Weight Watchers program too expensive follow.

In addition to the registration fee, there is an additional weekly fee you must pay and  some people are uncomfortable with the weekly meetings, they feel that others in the meetings become too competitive rather than offering the support they need.

Also the Weight Watchers points system may cause dieters to become preoccupied with food, hurting their relationships with other people.

Once you leave the Weight Watchers program, you could find that it’s not so easy to maintain your desired weight loss and if you don’t succeed in losing weight in the first few weeks, you may become frustrated and quit the program altogether.

Another advantage to the Weight Watchers program is that you can find the point values of a number of fast foods online, this means that you are not choosing your food in the dark, you have some idea what these foods can do to your waistline.

Any weight loss program that improves your knowledge of nutrition should be considered helpful.

Choosing a weight loss program is a very personal call, one that should not be taken lightly.

You will need to weigh the advantages and disadvantages of the Weight Watchers programme so that you can decide if it’s right for you, however, if you are going to choose Weight Watchers, make sure to stay committed to it for a minimum of six months to give yourself the best chance at maximising and maintaining your weight loss.

Losing Weight, the Jenny Craig Way.

Actress Kirstie Alley made headlines when she lost over 20 kilos following the Jenny Craig weight program and as a result, Alley has become an outspoken advocate of this nutrition system. 

While Alley’s weight loss may be surprising, you may be wondering whether you could duplicate her success.  

But, to begin with, you need to have an understanding of Jenny Craig, the company’s claims, and whether the weight loss program is a sure-fire way to lose weight. 

The company website tells us that Jenny Craig is one of the biggest weight loss programs in the country. 

Company managers say that the program stresses good nutrition and moderate activity and as a result, company executives say, individuals can achieve their weight loss goals by carefully following the program.  

Jenny Craig has more than 600 locations in North America, Australia, New Zealand, and Puerto Rico, if you enrol in the programme you will receive a weight loss instruction book and you’ll be able to locate a weight loss partner through an online bulletin board.

The program offers two general approaches to weight loss. 

With the first approach, you report to a Jenny Craig Centre, where you’ll receive individual consultations, the consultant will work with you to develop daily menus and you buy the diet food directly from the company.  

The second approach is an at-home program in which you have phone conversations with your consultant, you order your food every two weeks, with menus and other materials delivered to your home, within five to seven days after your order has been placed.  

Your consultant will take you through the program, answer any questions you may have and attempt to ensure that your experience with Jenny Craig is a positive one. 

Calorie counts on Jenny Craig depend on your individual requirements, but the daily calorie level will be at least 1200. 

Under the program, you should lose at least a pound a week or one percent of your total weight. 

The menus are designed according to the specifications of the Department of Agriculture’s Food Pyramid, you can select from at least seventy different foods and all the food has received the seal of approval from Jenny Craig’s Medical Advisory Panel. 

In her autobiography, entitled The Jenny Craig Story, Craig wrote, “When somebody makes a decision to go on a diet…they become almost totally preoccupied with food, we decided that if we provided the food, it would let the clients focus on their own bodies.”

According to dietitians at Northwestern University, the Jenny Craig system does have its drawbacks, for instance, it offers little in the way of fibre, and those who follow the program may not consume enough iron and zinc. 

Consequently, the program may be difficult for women of child-bearing age who need a great deal of iron in their diet in order to prevent anaemia. 

Also, since Jenny Craig supplies the food, clients do not learn how to prepare their own low-calorie meals and as a result, once you stop using Jenny Craig you could find yourself packing the weight back on.  

Moreover, dietitians say that the company’s counsellors have limited training, meaning that the individual consultations with clients are less effective than they could be. 

In addition, there’s little in the way of a support network for Jenny Craig clients, since there are no regular support group meetings because nine out of every ten Jenny Craig members are women, men may not be comfortable taking part. 

Jenny Craig’s weight maintenance program is also expensive, currently $200 a year.  

Is the Jenny Craig program appropriate for you? 

The answer depends largely on your personal preferences. 

If you do not want the hassle of having to shop for and prepare your own food Jenny Craig offers an attractive option, also, if you believe in a go-it-alone approach to weight loss you may find Jenny Craig perfectly acceptable, however, if you want professional weight loss advice, you do not like the idea of buying company food, and you want to meet and talk with other men or women who are trying to lose weight, another program might be more appropriate.  

As always, talk at length with your doctor before beginning any serious weight loss program.

PS Don't forget to leave your comments below, we' all like to hear what you think.

5 Easy Diet Tips To Lose Weight During Winter.

Weight loss: 

A few simple yet important dietary tips when followed consistently could not only help you cut the bulge but also make you feel more energetic.

WEIGHT LOSS SUCCESS. How You Can Lose That Weight AND Keep It Off. Kindle Edition.

Winter is here and so is the time when you feel lazy and hungry all the time!

As the weather gets cooler stepping outside for a brisk walk or even an indoor gym session needs more motivation than before.

You avoid going outside, you sweat less and eat differently, these are the three basic things to keep in mind for any healthy weight loss routine.

Let's face it, it does become difficult to lose weight during these months.

Our intake of water goes down too during winters, this causes dehydration and adds to the general state of lethargy.

Add all of this and you end up piling on more calories than you burn on a daily basis. Perfect recipe for weight gain!

So, is there a way to lose weight, and perhaps even maintain it, without having to really sweat it out?

Well, a few simple yet important dietary tips when followed consistently could not only help you cut the bulge but also make you feel more energetic.

5 Essential Diet Tips To Lose Weight During Winter.

1. Pick Everything Fresh.

Winter calls for lazy meals at home and most of us will opt for a 'healthy' bowl of packaged soup rather than making it fresh.

Any packaged or processed food will mean you are loading up on excessive salt, preservatives and sugar, all of which can cause us to gain weight.

Winter is a time when markets are full of fresh vegetables so stock up and plan ahead.

Use a variety of seasonal goodies to make healthy food that is prepared from the scratch.

2. Sip On Herbal Teas.

We generally feel less thirsty during cold days, which results in dehydration without us even realising.

Moreover, what we often read as 'hunger pangs' are actually signs that the body needs some water, not food.

A dehydrated body has a weak metabolic system so sip on warm water or warm herbal teas not just to soothe and re-hydrate your body but also keep you fuller for longer.

Green tea, black tea, chamomile tea and oolong tea are known to manage your appetite and further prevent you from overeating.

3. Eat A Low-Calorie Soup Before Your Meal.

According to a study conducted by the Penn State University, eating a low-calorie soup right before a meal could keep you from overeating, resulting in less calorie consumption.

The study was presented at the Experimental Biology Conference in Washington D.C.

The research shows that participants who ate soup before lunch reduced their total calorie intake by 20 percent as compared to those who didn't consume soup.

The study also mentioned that you should choose low-calorie, broth-based soups rather than high-calorie, cream-based soups that could only lead to weight gain.

4. Fill Up Your Plate With Protein.

Protein helps keep you fuller for long, thereby, preventing you from loading up on sugary, fattening stuff, especially during winter, also it helps stabilise blood sugar levels that could help lose weight efficiently.

5. Engage In Indoor Physical Activities.

It is not mandatory to always choose outdoor activities, instead you could choose interesting indoor exercises like yoga, dance, and Pilates, all of which you can enjoy during winter.

All you need to do is to drop your doona and take 20 minutes to stay fit and lose weight.

Losing weight can be hard, especially during winter, follow these simple tips and you can burn body fat, stay healthy and feel energetic all at the same time.

NOW ….. 5 Weekend Tips To Lose Weight.

While you may have used the weekend to relax and have fun till now, it may be time to put it to better use.

A few lifestyle changes in the way you spend your weekend can go a long way in helping you lose weight.

The year is almost halfway gone and now it is time to look back at the New Year resolutions you made, how many did you keep and how many didn't last even a week.

If losing weight was one of your resolutions, and you went to the gym for a week or stuck to a strict diet for a few days, don’t let that effort go in vain, it’s not too late to get back to your weight loss routine.

Get Moving.

Though the weekend is about relaxing and unwinding, don’t make it about just sitting or lying in bed all day, doing nothing.

There are definitely better, healthier ways to relax.

Play a sport with your family, or go for a run to pump yourself with energy.

Make sure you indulge in some activity that you would not find the time for in your regular schedule.

Meditate.

A whole week at work can be quite stressful and cause your health to suffer, if you’re not happy and calm mentally it will also reflect in your everyday activities.

Finding the time to meditate may not be so easy throughout the week, so the weekend is the time you can give your mind the break and peace it really requires.

Have A Cheat Day.

Everyone is allowed a cheat day in their diet and cheat days are in fact, important.

Since the weekend is all about listening to your heart and not your mind, indulge in whatever you feel is the best cheat meal for you but make sure you eat small portions for your cheat meal.

Sound Sleep.

The weekend is the time when we more often than not, take the liberty to oversleep.

As good as it feels while we do it, it really messes up our sleep schedule.

The idea is to wake up at the same time as regular days so that you sleep well that night, and the cycle is not disturbed.

A night of sound sleep is very important to reduce stress levels and keep you energetic to work out the next morning.

Don't Forget To Stay Hydrated.

Water plays a very important part of your weight loss process and it also keeps the skin healthy and glowing, reduces hair loss and keeps the body systems working well.

Make sure you drink enough water even through the weekend, especially if you are travelling or are out and about running some errands.


PS As always your comments are very welcome, just leave them below.