Quick Weight Loss - Are These Weight Loss Programs Really Worth It?

With millions of Americans in a desperate quest to lose weight, the market has responded with a multitude of products and services, many promising miraculous weight loss and quick-fix remedies. Billions of dollars are spent on these over-the-counter weight loss products and services, many of which make false claims and are worthless to you. So why do we continue to waste our money on these programs? Are any of them really worth it?

Finding a healthy weight loss program that suits your lifestyle and budget, but most importantly one that effectively works, is all it should take to convince you that your money is well spent. The best way however, to determine if your program is worth the cost, is by examining its features.  

These days, there are more and more online weight loss programs available, which are designed for overweight and obese individuals with hectic schedules that may not allow them time to attend local program meetings. Many dieters seek out these organized programs, because they have tried numerous times to lose weight and failed, as a result of not having a support system in place. One of the most beneficial features of joining an organized group, is the support network. Those of you with a substantial weight loss goal, will find your challenge even greater, and it will be even more critical for you to surround yourself with positive people. An organized program can offer you this additional support and structure that is unobtainable on your own. Having someone hold you accountable, is going to be the key to your success.

In determining whether this weight loss program is not only perfect for your needs, but well worth the cost, you need to ensure that the features available will play a big part in your weight loss journey. Why pay for benefits that are worthless to you? Here are some important features that you will want and should have access to:

- Support network or online community: The online community is comprised of message boards and forums, and is a way for you to communicate with other weight loss program members, compare notes, goals and support each other through your weight loss journey.

- Healthy Eating Section: Almost all weight loss experts agree that the key to long-term weight management lies in permanent lifestyle changes that include a nutritious diet, one moderate in calories, and regular exercise. Changing bad eating habits and acquiring new healthy ones is the first step to successful weight loss, so it seems reasonable that a quality weight loss program would provide a "Healthy Eating" section; one that includes healthy alternatives to junk food, quick and healthy recipes, and where to buy healthy nutritious foods.

- Fitness Section: This may include an outline of exercises or workouts for all levels; beginners, intermediate and advanced, videos, photos or detailed directions as to the correct form, workout items to have on hand, and where to purchase these helpful fitness aids.

- Calorie Counter: This may be a chart that lists nutritional data and information, calorie counts, fat content, fiber content, protein content and much more. It may outline how many calories burned with various cardiovascular exercises or outdoor activity.

These are just a few of the many features that can help you determine whether a program is worth the cost to you. Now this doesn't mean that successful weight loss is impossible for you if you are not part of a program. On the contrary, with a combination of will power and self-motivation, you can achieve anything. The difference is, that when you are a part of a program and community of people like-minded, there is a peer support and peer pressure that can give you the motivating strength you need to overcome any and all obstacles.

So, are weight loss programs really worth it? A program that encourages a sensible nutritious diet, one that is flexible, promotes a lifestyle of exercise and a positive attitude, is a program that will be effective and one worth every penny.

What is an Effective Weight Loss Program?

Since there are many people who are interested in losing weight effectively and fast, there are many commercial weight loss programs available in the market. Many of them guarantee that their effective weight loss programs are medically proven and risk free. We may have to conduct our own research to find out the truth but obviously we don't have enough time and money for that. Therefore, we can do a smaller web based research to find out the most effective weight loss program.

When we want to reduce weight, we do something that makes us burn fat such as exercising, dieting etc. These are just random activities we do with the intension of losing weight. If we do these actions in an organized and consistent manner, then it can be called as an effective weight loss program. Coming up with your own weight loss program is not that hard but it needs to be scientific, organized, and consistent.

Since most of us lack scientific, organized and consistent approach towards losing weight, there are professionals who can do the job for us.

They have mastered the subject of losing weight and they come up with many effective weight loss programs. These programs vary from dieting and exercising to a combination of both. Many of these programs have gone through a cycle of thorough testing to confirm that there are no adverse effects to the body. But you need to remember that not all the effective weight loss programs are scientifically proven.

Therefore it is your responsibility to look for the facts when choosing the right weight loss program for you.

Usually a good weight loss program has few rules. The time frame is one of the most important aspects of such a program. This is because the progress of the program is measured in intervals and eventually by the end of the program period. Therefore, many weight loss programs promote how fast you can lose weight and this has become one of the deciding factors for the clients. Researchers have found that many of these programs offer short-term benefits and lesser long-term benefits. When it comes to dieting programs, researchers have found that almost all of the programs provide the same results in long-term.

Weight Loss Products - "The Quick Fix!"

Weight loss products has become a monstrous industry that, in the late eighties, centered its sights on the easily led and desparate solution seekers in the fitness world. Over the last 20 years there has been amazing advancements in nutrition science. Some good and some not so good. We live in a microwave minded society of "quick, instant, and easy". Our dietary lifestyles have seen the most dramatic changes with people being on the run with work and play like never before. One detriment is the long standing tradition of sitting down for several meals per day. We have transitioned to an eat on the run crowd and require convenience in everything in everything, including food. This led to poor food choices that has created a fat society. Now the weight loss products industry has come full circle. Eating healthy isn't always quick and easy. The mutli-billion dollar weight loss products industry would like you to think so but as you've been told before-you can't fool Mother Nature

If you're one of the millions in this country who are into weight loss products such as diet pills, appetite suppressants, body fat burners, metabolism boosters, fat binders, diuretics, diet drinks, energy drinks, etc... and are routinely feasting on fast foods, you may want to reconsider this lifestyle approach. Looking at what's happening in the body relevant to weight control, health and well being we'll start at the point of origin of the natural energy production at the cell level.

Food that is consumed is broken down into its nutrient base and those nutrients are utilized by the cells in producing energy for the body to run on. The challenge we face today is that there are high toxicity levels in most all the weight loss products and fast foods on the market. The damaging energy frequencies, preservatives,and chemicals create these toxins. These toxins create a toxic "bio-film" buildup on every cell wall. This plaque-like substance causes an inefficient nutrient absorption process that often results in the body activating the hunger mechanism causing you to consume even more food to get the necessary nutrients for cellular metabolism. Do you now understand why people are gaining weight like never before and can't ever seem to get rid of it? The hunger mechanism can't shut off.

The typical result of the continuous hunger response if being compelled to eat junk food. When we eat junk food the toxins continue to build up around the cells walls and may lead to a lymphatic water build up around the cells. As we continue to crave more food we are in a never ending cycle that the weight loss product and junk food industries bank on. In fact, to speed up that cycle, there are addictive components in many of those products. The prominence of chemicals, additives, and preservatives in weight loss products catalyzes the ongoing eating cycle. Pretty shrewd marketers, don't you think?

Let's not overlook another weight loss methodology-diet pills. I have never seen this approach work. In years past many new moms would seek the advice of her physician on how to lose the fat from pregnancy and were given prescription diet pills. These pills were mainly speed and elevated the metabolism via the adrenal glands. Not only are these pills dangerous, they are toxic. So you see that there are some viable solutions in the weight loss products industry but rarely ever when resorting to drugs or processed and chemicalized packaged foods.

So - what's the answer? The true weight loss products are natural foods and organic foods. There are no gimmicks here. Fat burning is a nutritional biochemical function that requires feeding the body the vital nutrients is needs on a consistent basis so as to allow the body to burn body fat as well as food fuel. A readily available and convenient solution can be found in a quality all natural botanical based supplement that delivers the proper energy producing compounds that cleanses the cell walls and provides the key components of metabolic functioning.

Look to the Chinese as an example of a healthy culture built consuming natural plant based compounds that avoids toxicity challenges and delivers vital nutrients. Their day-to-day diets include such things as garlic, ginger and organic green tea (known to clean cell walls). If you consider the fact that the Chinese are known to be a natural foods culture you will realize that the Chinese herbs are considered an important component of their diet. The information is easily available to you on the internet. When it comes to your health and well being, there is no such thing as: The Quick Fix!

Weight Loss Tips - Why You Should Be Eating Organic Foods

One thing people don't realize about weight loss is that you need good fats. These support cell membrane development, which supports flow of fluids, fats, nutrients and cells through your body. (Bad fats are the "frieds", margarine, and animal fats.) Take some Omega 3 Oils. Put them on your salad, take them in pills... whatever you like, just get them in your body and everything will start to flow better.

Eating the right foods is all about efficiency. Once your body is flowing then you eliminate things right away and the toxins will no longer set up shop in your organs, blood or bones. There's a bunch of talk about what omega-3 fats are better for different people. Go out and try them and see how they work for you. Don't get caught up in the hype. Take action. Get results.

Section #2: Organic Foods

Buy organic. I have a list of over 100 foods and the pesticides that are in them that will make you think differently about non-organic foods. The list was put out by the FDA. If this doesn't convince you, I don't know what will.

The main reason why people don't eat organic foods is because they think they are too expensive. So let's look into this a little...

Are organic foods really too expensive?

Yes, organics are a little more expensive. Think of this expense as an insurance premium. You most likely pay less for your medications and co-pays- if any-when you're 45 if you don't have any known health conditions caused by pesticides in your food. Stop making your food purchases based on price. You are making a huge mistake.

If I were selling two cars, one, that looks great with a great engine for $4000 and, the other, the same model that is in exactly the same shape, but without an engine, working radio and no transmission, for $3800, which one would you buy? You'd buy the one that works right? Of, course. There's no sense in buying the car that needs more components when there's one that already has them.

So wouldn't you do the same with your food? Chances are, if your're buying food based on the week's special, you're getting the car without the engine, radio and transmission. So you're paying pennies less, but you're getting robbed! Buying and eating a food without nutrients and filled with nutrient depleting pesticides will only make you eat more food.

The cost of your foods might actually be more, because you're craving more and never getting the nutrition you need. Also, if more people buy organics, the price WILL go down. It already has since the late 1990's. This is the simple economics of supply and demand.

How to Obtain Natural Weight Loss

More and more, we are becoming a world of overweight, and even obese, people. Every time the people in a country "make progress" and start to eat the diet of industrialized nations, they start having all kinds of diseases and weight problems. Apparently, there is something about our so-called modern civilized diet which causes this. This is why many people start looking for natural weight loss help.

Most of us are told to simply eat less and exercise more. True, in our modern society we are more likely to sit for hours on end in front of a computer or tv and not get the exercise that our ancestors did in hunting and foraging for their food. But if it was as simple as just eating less and exercising more, surely by now our society would be on its way to thinner people, not with increasing numbers of overweight people. Just think of the years of low fat foods and all the ads on tv and special exercise programs in our schools. Guess it's just not that simple.

So maybe we should look at what a more natural weight loss might be. Let's address our diet to start with.

The food we eat today is far from what our ancestors, who did not have the diseases and obesity problems we have today, ate. They ate lean, grass-fed meats that they hunted or trapped. OK, just to be a little more exact, not all the animals they ate eat grass. Deer, for instance, are browsers and more likely to be eating broad-leafed plants and leaves on trees just like goats will as well. Even wild cattle and bison ate a varied diet of what was growing and in season as they migrated along their migration routes. We just use the term grass-fed to indicate that they did not eat industrialized grains. The meat sources of our ancestors were browsers and grazers, not grain eaters. Our cattle being grain-fed is due to the cheap grain that was available mid-last century. Grain produced marbled meat which then became the standard, though it never had been before.

Our vegetables and fruits as well are not what our ancestors ate, even a hundred hears ago. Our soils have been depleted and our fruits and vegetables just don't have the nutritional content now that they used to have. This is why it is important to buy organic products. It takes three years of crops being grown using organic methods before they can actually be certified organic. The soil will recover some from organic practices in that time, but not totally. The soil, especially where there has been commercial crop production, just cannot recover in that little bit of time. This is why you will still need to consider some supplements to help you with your natural weight loss.

Further, even fish sources are not safe. A lot of salmon, considered one of the healthiest fish, is farm raised. They are fed grain as well and kept in quite polluted and crowded circumstances not eating the diet that made these fish so healthy at one point. Most likely you know of the pollution of our seas. That is why even wild caught fish may not be safe. The amount of mercury and PCBs in warm water fish definitely is cause for concern. You need to be careful to get wild caught salmon preferably from cold Pacific waters if you use this meat as part of your natural weight loss program.

Turning to exercise, it should be obvious by now, that after decades of aerobic exercise programs and exercising for long durations, that we have not become healthier. In fact, as stated above, our obesity rates are increasing and those exercisers now have to contend with bad knees and heart problems. It's doubtful we could lay all that onto TV watching and computer time (though we agree that this does have an impact - look at our kids). Perhaps it's time to look at the type of exercise.

For more natural weight loss, let's look quickly at what our ancestors did. They exercised by hunting and migrating or traveling around from wintering spots to summer locations, whichever gave them the most food and resources depending on the time of year. So yes, walking is a good exercise. Exercise in short bursts is good as well. But for the most part, our ancestors did what they had to do to get the job done (i.e., get a deer for dinner) and then they took it easy.

Our modern day equivalent of this would be walking, as stated above, and interval training. In this interval training, you do quick bursts of intensive exercise followed by periods of lesser exercise. And the overall time of the exercise does not go on for more than about 20 minutes at most. As your ability to exercise more intensely goes up, the time can actually become less. Add to this some body weight exercises or resistance training and you have an exercise program that will help you with your natural weight loss.

So if you are wanting some natural weight loss help, look to the type of food your are eating and the type of exercise you are doing, if any. Add in the proper supplements to support your efforts and your health in getting the proper nutrients.

Discover How a Quick Weight Loss Can Be a Healthy Weight Loss - Phase III

We left off with my last article of "Discover How a Quick Weight Loss Can Be a Healthy Weight Loss - Phase II". In review, you learned how to exercise regularly in order to ensure that your healthy weight loss is also a quick weight loss. Now, we are on to Phase III of your healthy weight loss and quick weight loss journey. What is the third and final fitness tuning path that I must pursue after you have adopted a complete and healthy diet and a regular workout routine? What is the last and final path towards your healthy weight loss and quick weight loss?

Phase III of your healthy weight loss and quick weight loss journey is your intake of fluids. Ok, stop the presses! You mean that what I drink actually matters when it comes to a healthy weight loss and quick weight loss? The answer is yes, big time! Everyone knows that you must hydrate yourself in order to survive. In fact, everyone knows that you can die of dehydration sooner than you can die of hunger. So, the fluids that you put into you body are extremely important when it comes to the success of your healthy weight loss and quick weight loss journey. In fact, fluid intake is critical upon the success or failure of your healthy weight loss and quick weight loss endeavor.

Water is the first key liquid in your healthy weight loss and quick weight loss journey's success. Water is extremely important when it comes to your body. First of all, you body is 80% water. Without a constant intake of water, your body would eventually start shutting down until you died. So, we take water pretty seriously when it comes to a healthy weight loss and quick weight loss. Water hydrates your body, is used to flush toxins from your system, and keeps your lungs moist during cardiovascular activity. It is recommended to take in 8 - 10 8oz. glasses of water per day, and I recommend that you start doing so. Your body must have plenty of water to do its part in achieving a healthy weight loss and quick weight loss. Take a large water bottle and a cup with you to work. When the water bottle is empty, then refill it. Having the water present will encourage you to drink it more often. Your body will thank you for it by flushing out the toxins from your system that can actually impede upon the success of your healthy weight loss and quick weight loss journey.

Coffee and soda must be eliminated from your diet to succeed in your healthy weight loss and quick weight loss journey. Soda should only be had occasionally as a reward for your hard work. For me, I have a soda when I have pizza, and that is about it. Your healthy weight loss and quick weight loss is dependent upon a minimum amount of caffeine intake, and increased water intake when drinking caffeine. Caffeine is a diuretic, and will actually pull the water from your body. This is extremely bad when it comes to your body operating at top efficiency while you're exercising. Believe me, you will feel the difference! I will treat myself to the occasional energy drink in replacement of my afternoon snack mentioned in Phase I. However, your journey towards a healthy weight loss and quick weight loss will be an unpleasant one with too much caffeine intake.

Green tea is the best and highest recommended caffeinated beverage that you can have for your healthy weight loss and quick weight loss journey. Most of them are even decaffeinated! I would recommend that you have 3 - 4 cups of hot green tea per day. Studies have shown an increase in energy levels and metabolisms for subjects who took in certain quantities of green tea on a daily basis, which also resulted in reduction of body fat content. The study showed that for positive results, 3 cups per day were necessary for a 156 lb. subject. (More information on the health benefits of green tea will be made available to members of my website listed below.) However, in relation to your healthy weight loss and quick weight loss journey, you have just found your replacement for coffee!

For those of you that want something more to drink during your healthy weight loss and quick weight loss journey... When it comes to fitness tuning, you want to choose wisely about what you put into your body, and not base your decision upon taste alone. Unfortunately, the majority of people base their beverage choices on taste and usually upon it being a sweet taste, which means too much sugar. However, there are a few key beverages that can give you some flavor variety, as well as give you a healthy weight loss and quick weight loss boost as well!

POM Wonderful 100% Pomegranate Juice - Packed with cancer fighting anti-oxidants, and was rated as the top source of anti-oxidants of all beverages on the market.

Vitamin A & D Organic Milk & Organic Soymilk with Calcium - Fatty acids, calcium, Vitamin A & D, as well as isoflavones and protein with the soymilk, give you more health benefits than you can shake a stick at.

Tropicana Essentials Fiber, Heart, & Antioxidant Advantage - Packed with Vitamin C, the Essentials line of Tropicana orange juice offers a wide variety of health benefits tailored for your specific needs.

Sobe No Fear (Sugar Free) - I have found this to be the best of the energy drinks on the market for me. I don't drink them every day, but they serve well on a jam-packed day of 10+ hours of work followed by time at the gym. (Remember: drink extra water when drinking caffeine!)

Gatorade Performance Series & Propel Fitness Water - Jam packed with electrolytes, I try to drink the Performance Series an hour before my workout, and follow my workout with a Propel Fitness Water.

Changing the quality of fluids taken into your body each day is the final path toward your healthy weight loss and quick weight loss journey. You now have at your disposal the three phases to your healthy weight loss and quick weight loss success. Ensure that you adhere to the promise that you have made to yourself, and ensure that you follow all three paths. Your success in your healthy weight loss and quick weight loss journey is dependent upon you and you alone. Further information will be distributed to members of my free membership site listed below. You will gain access to fitness tuning nutrition, dieting, and fitness information, including information relating to all three phases of your healthy weight loss and quick weight loss journey. So, embark on your journey and lead the way to your healthy weight loss and quick weight loss success!

Fitness and Wellness Principles - Part 1 - Weight Loss

The term "Wellness" is one of the most frequently used buzzwords in health and fitness these days. Wellness describes an overall health of the mind and body that result in an optimum sense of well-being (Dunn). Dr. Halbert Dunn first introduced the term in the 1950`s. In his book, High Level Wellness, Dr. Dunn defined the state of Wellness as "a method of functioning, which is oriented toward maximizing ones ability to function in their environment"; he summed this up by simply stating that it is the combination of things that give us a "zest for life". Over the past several years, with skyrocketing health care costs, and an aging population, the concept of wellness or holism is spreading throughout organizations nationwide.

Dr. Dunn's concept of Wellness is grounded in the belief that all individuals take responsibility for their own health and well-being by properly maintaining their personal fitness, body weight, stress level, and so on (Dunn). Although there are many dimensions of Wellness, the one that will be discussed in this article is Weight Management(body composition). In parts two and three, we will address physical fitness and stress management.
Weight Management

The negative health implication of leading a lifestyle that makes one become overweight has been well documented. Unfortunately, it can be difficult for many dieters to determine exactly what methodology to use with so much conflicting information and marketing hype controlling the weight loss dialog. Naturally, everyone is looking for the easy way out. Therefore, people have become "sitting ducks" for the fad diet and diet product industry. The need for honest, practical information regarding diet and exercise becomes painfully evident when analyzing the diet and weight loss industries track record. The industry is currently a multi-billion dollar business that influences the behaviors of consumers around the world (Yoke et al.). Yet, the industry as a whole has a five-year failure rate of approximately 95% (Yoke et al.). The bottom line is fad diets and weight loss gimmicks do not work over the long haul (Kosich). Although many of the commercial diet plans are effective at helping people lose weight during the first few weeks, research suggests that only about 3% of individuals who use fad diets, and/or weight loss supplements maintained their weight loss (Kosich). In fact, most of the participants actually weighed more than they did at the beginning of their program within twelve months of completing the program.

The fact is, there are no miracle pills, shakes, or diet plans that will make people magically lose weight. Weight loss is accomplished simply by consistently creating a moderate deficit between the calories consumed vs. the calories used by the body. In other words, eat slightly fewer calories than your body uses in a day. This requires a lifestyle change. Not a "quick fix" program (Clark). The word "diet" is something to avoid. A "diet" program is typically associated with something that is going to be temporary and will restrict certain types of foods. This type of plan almost always fails over the long run (Kosich). Establishing healthier nutritional habits are the product of making the commitment to change.

Improving you food choices and controlling portion sizes are the two fundamental changes that need to be addressed. No one eats a perfect diet 100% of the time. It isn't necessary, or desirable for you to expect that your daily meal plan will be perfect either. There should always be some flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a bit of planning, it is possible to get a meal that can be both satisfying and nutritious.

Weight Loss Planning

1. Establish a realistic goal

2. Set a time frame for reaching the goal

3. Plan a sensible diet according to the Food Guide Pyramid or enlist the help of a Registered Dietician.

4. Learn to modify you food-buying habits and learn to cook and prepare healthier dishes.

5. Increase your physical activity

6. Learn to handle stress without using food as a reward

7. Avoid restrictive diets! Lowering your calories too far is not only unhealthy it is also counter productive. Ultra low calorie diets slow down your BMR (metabolic rate).

8. Change your attitudes about food. "Food is fuel" and its true purpose is to meet nutritional requirements of the body.
(Klein), (Clark)

Nutrient Fundamentals

There are six essential nutrients that support our body's energy needs and support the growth and repair of tissues: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water. (Clark)

Failing to meet the basic nutritional requirements will ultimately have a profound impact on ones physical and mental capabilities. Inadequate nutrition also increases our risk for a variety of illnesses. All living organisms need quality nutrition to grow and function properly (Beers, et al).

Carbohydrates are the body's primary source of energy. There are two main types of carbohydrates: Simple Sugars (Fruits, Juice, Sucrose, etc) and Complex Carbohydrates (yams, potatoes, bread, and pasta). Carbohydrates contain four calories per gram and should account for approximately 60% of your daily calories (Clark).

Protein is used by the body to promote the growth and repair of tissues. Low fat protein sources include grilled chicken, broiled white fish, egg whites, roasted turkey breast, and beans. Protein also has four calories per gram and should account for approximately 15% of your daily calories (Clark).

Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially long term energy), transportation of fat-soluble vitamins, insulation, and protection of the organs. Fats have nine calories per gram and it is recommended that 20 - 30% of your daily calories come from fats (Clark), (Beers, et al)

It is desirable to minimize fats that are high in cholesterol, such as whole eggs, bacon, and whole milk products. In addition, hydrogenated oils (Trans Fatty Acids) should be avoided (Klein). Trans Fatty Acids are found in many commercial peanut butters, baked goods, and margarine spreads.

Water does not contain any calories, but is possibly the most important nutrient in our diet. The body is composed of approximately 60% water (Baechle). A person can only survive for a short time without water. Water keeps us hydrated, cools the body, transports nutrients, and eliminates toxins (Beers, et al), (Yoke et al.). We get our supply of water from both liquids and many of the foods that we eat (primarily fruits and vegetables). The body does not store water; therefore, it needs to be replaced daily. It is recommended that a sedentary adult living in an average climate consume about 64 ounces of water each day. Obviously, if you are active and/or live in a warm climate, you will need to consume more. Furthermore, it is recommended that individuals participating in vigorous, long term exercise, such as marathon training, consume about 500ml of fluids every thirty minutes during their exercise period (Baechle).

Better Choices

In my book, the ideal first step toward making better choices would start with the following five dietary adjustments:

1. Avoid Fast Food.

2. Do Not Eat Vending Machine Food (Candy, Chips & Sodas).

3. Grill, Bake or Broil instead of frying.

4. Drink calorie free drinks instead of sodas and juices.

5. Avoid alcohol beverages.

If you can exercise these five points, you will be well on your way to making outstanding food choices. Instead of getting in to a great deal of technical information about food choices, I think it is more useful to focus on the basics. For example, here is the nutritional breakdown for a popular, large sized, fast food burger:

o 1060 Calorie

o 69 Grams of Fat

o 1540 mg. Sodium

o 27 Grams of Saturated Fat

Above statistics:(Johnson et al.)

1060 Calories is almost a whole days calories for many people! In addition, 1540 mg of sodium is approximately 65% of your daily sodium intake (Yoke et al.). Needless to say, it would be much better to make a chicken or turkey sandwich from fresh ingredients at home and pack it with you to work. That way, you can control how it is prepared and what type of condiments, salt, or oils that are added.

Sugar is the most over consumed nutrient in the American diet. Although the body does require small amounts of simple sugar for "quick" energy, it has developed a deserved reputation as one of the "bad for you" foods. This is due to the massive consumption of sodas, candies, desserts, and juice drinks, the average American gets far more sugar than they need (Klein). In fact, many people could reach their ideal weight simply by decreasing the amount of sodas that they consume. The average 20oz soda has a whopping 304 calories, in addition to varying amounts of caffeine (Johnson et al.).

Serving Size

Ones ability to successfully modify their past eating habits is the single greatest predictor of success in a weight loss/weight management program (Kosich). Among the most important changes that can be made is the proper control of your portion sizes. Since the 1950's the typical fast food meal has more than doubled in calories (Johnson et al.). This is mainly due to the larger portion sizes that are being served today. Unfortunately, this has led people to adopt the restaurant's examples of serving size at their dinner table at home. This combination is more than likely the most significant factor in the "obesity epidemic" that we are experiencing in our country. I find it humorous to see so many people in the media questioning the source of obesity, as though it is such a mystery. I don't think that it is difficult to see the pattern that has developed in our society. People have become progressively less active over the past 100 years, while continuing to increase the average daily calorie intake. That is definitely a formula for becoming overweight.

Below is a simple guideline for serving sizes:

Breads & Grains: 1 slice of bread, ½ bagel(about the size of a hockey puck), ½ cup of rice(about the size of a cupcake), ½ cup pasta

Fruits and Vegetables: ½ cup (about the size of a light bulb)

Meat, Poultry: 3 ounces (about the size of a deck of cards)

Dairy:1 oz. of cheese (about the size of 4 dice)

Fats,Oils, Sweets: Use Sparingly (One serving is about the size of the tip of your thumb)

NHLBI 2006 (Food Serving Size Card)

Another source of confusion regarding serving size is our current food labeling system. Food labels can be confusing and misleading. But, it is in your best interest to make sure that you understand how much is in a serving of the foods that you buy. Many products, especially snack foods, come in packages that appear to be a single serving. However, when you analyze the label, you may be surprised to find that some small bags of chips contain up to three servings. So make sure to read labels. Food labels contain so much information. How do we know what they really mean? Below are some common label terms. Keep in mind that all values given are "per serving".

Calorie Free: fewer than 5 calories

Low Calorie: 40 or fewer calories

Fat Free: less than ½ gram of fat/serving

Low Fat: 3 grams or less

Reduced Fat: at least 25% less fat than the regular item

Sodium Free: fewer than 5 mg of sodium

Low Sodium: fewer than 140 mg of sodium

High Fiber: 5 or more grams of fiber

NHLBI (Read the Food Label), (Klein)

Remember, safe and effective weight loss amounts to about ½ - 2 pounds per week for most individuals. If you are losing more than that, chances are you are also losing a significant amount of water and muscle as well (Kosich).

Using a scale as your primary measure of success can be very deceiving. This is especially true if you are including resistance exercise in your program, which will cause a gain in lean muscular weight. Exercise and Strength training will more than likely influence the number that you see on your scale. Perhaps the best measure of your success is the way you look in the mirror, or the way that your cloths fit (Kosich). As a rule of thumb, you should weigh on the scale no more than once per week. Your scale can't tell muscle mass from fat free mass and BMI charts are not very useful at determining changes in body composition. So, keep in mind that "inches lost" will usually exceed "pounds lost" (Kosich).

When you do check your weight every 1 -2 weeks make sure to weigh on the same scale, with the same amount of clothing, and at the same time of day. This will ensure a more accurate comparison. It may also be useful to keep a journal that contains more detailed information, such as how you feel, how your clothes are fitting, physical activity, and how you look.
As mentioned earlier, your ability to modify your past habits will be the greatest predictor of your potential for success in a weight loss program. Planning menus, shopping lists, and keeping a written record of your food intake are a few of the most valuable behavior changes that you can learn. Research has shown that people who keep written records of their diets are much more likely to continue to manage their diets successfully (Kosich).

Always remain mindful that the formula for weight loss is simple: All calories consumed in excess of the body's daily needs are stored as fat. Weight Loss is all about consistently creating a modest calorie deficit, where you burn more calories than you consume (Clark). The ultimate goal is FAT LOSS, not just weight loss. So take the steady, methodical approach instead of the diet fads and schemes and you will reap lifelong benefits.

Always consult your doctor before beginning any exercise or diet program. The information presented here is in no way intended to substitute for medical advice.