It happens every year. At the beginning of the New Year, people make resolutions to lose weight in the coming year. Wouldn’t it be great if you could stop making that resolution for once? There are ways to keep the pounds off this winter if you’re willing to make the effort.

What you eat greatly influences how much you weigh. That’s why most people think of going on a diet when they want to lose weight. Did you know your food and beverage choices can also help you keep weight off during colder months?

Colder months often mean there’s less to keep you busy. This means you’ll also be less active. If you snack, be sure your snack food of choice is healthy. Vegetable sticks and fruit slices are less likely to pack on the pounds than fudge, sugary cookies, or warm brownies. However, you don’t have to totally give up sweets. When you do crave something sweet you can cut up fruit and spoon it over angel food cake. You’ll have the sweet taste you desire without all the extra sugar and fat.

Make home-made soups and stews from scratch rather than choosing canned varieties. You’ll have more control over what goes into them. You can add fresh ingredients, as well as leave out the preservatives and chemicals which are often a part of processed foods. Freshly prepared foods are healthier for you and taste better, too.

Don’t forget to use your crock pot if you have one. There are so many dishes to make in a crock pot – breakfast, lunch, dinner, and dessert can all be made in one. And what could be better than putting the ingredients into the crock pot in the morning and having a hot, healthy meal ready to eat when you get home from your daily activities?

Use skim milk rather than whole or 2% milk. This will save both calories and fat which you really don’t need if you’re trying to keep the pounds at bay. Low-fat cheese is another food you can use to save calories. Also, trim the excess fat and remove the skin to save calories from the meats you eat.

When holiday get-togethers begin to fill your calendar, remember to eat something healthy before you leave. This will fill you up so you’re less tempted to reach for a second helping or the sweets that seem to grace the table during the winter months. You can also drink a full glass of water before eating so you won’t be as likely to overeat.

If you do find you’ve over-indulged, don’t berate yourself. Instead, find an outdoor activity you can enjoy which will get you moving and burning those extra calories. Cross country or mountain skiing, snowboarding, or snow shoeing are all options. You may also enjoy taking a walk in the brisk air and falling snow. You can even go running in colder weather if that’s your favorite exercise. Be sure to dress appropriately to reduce the possibility of frostbite or hypothermia.

If outdoor activities aren’t appealing, you can also find things to keep you active indoors. Join a gym, do aerobics with friends, buy a stationary bike or treadmill. The important thing is to keep moving.

There’s no way to guarantee you won’t gain weight, but using these ideas for ways to keep the pounds off this winter may give you a better shot at keeping the extra pounds away. Remember, every day you choose what you eat and how active you are.

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Secrets to Healthy Weight Loss

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Weight Watchers has been hanging tough in the diet world since the 1960s.  The program is backed by body science and thousands of satisfied dieters.  If we have your attention, here is how the Weight Watchers program works.

With this eating plan, people use a patented Points system to track their eating habits.  Based on your answers to a short survey, you are assigned a points value for your eating program.  As you lose weight, the amount of points that you can eat will be cut.  A points value is assigned to each and every food and drink including meals that you eat in restaurants.

By tracking your points and how much of what foods you are eating, Weight Watchers helps you to chart eating habits and where you need to make changes in order to lose weight and become healthier.  The program includes weekly meetings so dieters can discuss their strengths and weaknesses with others and find support.

From the Points system, evolved the Core plan.  With the Core plan, instead of counting daily points, you were assigned a list of healthy foods to choose from.  As long as you ate until you were satisfied and stuck to your list, you could lose weight just like dieters on the Point tracking, or Flex plan.

Weight Watchers went online and dieters could use e-tools to help them manage their exercise and eating.  The program provided hundreds of recipes, an online points tracker and a helpful guide determining points in each serving of your recipes.

The newest breakthrough for Weight Watchers is their Momentum program.  It combines the Point system and what they call filling foods.  Dieters start with counting points to learn the basis for choosing their foods and how to manage portion sizes.  Next, they transition into eating filling foods.  These are foods that are designed to give you more sustained energy throughout the day and to fill you up so you are not hungry all the time.

The new changes in Weight Watchers teach dieters to learn about food and not simply eat points.  There was always the hazard that dieters would eat their daily point limit but not change their views on food.  Eating 30 points worth of sweets is not the way to get healthy.  The turning point comes when dieters learn to make better food choices.

Dieters still track their eating habits with the Momentum program.  Keeping them accountable is the difference between staying on the right track and slipping back into poor food choices.

Weight Watchers equips the dieter with all they need to succeed on the program.  The support system created by the meetings aid in more permanent weight loss and not yo-yo dieting.  Getting involved in your own weight loss is invaluable.

5. Steam your vegetables.
Sauteing or stir-frying requires that you add oil to your pan. Steaming seals in the flavor and the nutrients without the fat. You can use a saucepan or a special steamer for the job.

6. Eat lean cuts of meat.
Try to purchase meat with the fat already cut off. If you can’t, remove skin from chicken and the fat layer from around red meat and pork before eating.

7. Satisfy sweet cravings with a piece of fresh fruit instead of ice cream.
Full fat ice cream is loaded with calories from fat. Fruit has natural sweetness and fewer calories. If you must have ice cream, try fat-free frozen yogurt instead.

8. Cook more.
This eliminates the dependence on pre-packaged foods for meals that are filled with fat and preservatives. You and your family can experiment with new foods and expand your palate while avoiding fat traps with foods that are prepared by someone else.

Also, low fat in packaged foods can often mean a lot more carbohydrates in the form of high fructose corn syrup, and even a lot more sodium, in order to improve the taste of the food. Cook yourself, and watch the weight come off, even if it is just bloat and water weight.

With these simple steps you can shave excess calories off your diet, and off your waist and hips. Remember that 3500 calories lost is one whole pound lost, so every bit helps (as does increasing your activity level).

Reducing fat doesn’t mean you have to lose taste. Learn to flavor foods with seasonings. Use the above tips to get you started.

One way to manage or lose weight is to cut calories. The types of food associated with the most calories are fats. Here are eight tips to help you eat a lower-fat diet.

Before we proceed to the tips, here is some food for thought. Your body needs a certain amount of fat each day for cellular function. Fats are important for the production of a whole host of enzymes, chemicals and cellular needs. The problem is that we often eat the wrong types of fats and therefore gain weight.

1. Start with dairy.
There is hidden fat is cheeses and milk. If you drink whole milk, slowly step down your milk fat until you can drink skim milk. Or, choose soy milk, which contains the protein and vitamins you need without the extra fat.

2. Exchange thick sauces and creams for broths.
You eat broth in your soup. Use it as a base for marinating and cooking other foods. Instead of water, use chicken broth to cook rice and noodles. The broth will flavor them so there is no need to add butter or margarine.

3. Try vinegar and oil on your salad tonight.
Creamy salad dressings add a ton of fat. Just look at the label. Use flavored vinegars and vegetable or olive oil to top your salad. Lemon also works but is more bitter.

4. Go without fried foods.
Frying makes the skin crispy and good but the skin is the part of the chicken we don’t need to eat. Opt for baked chicken that has been marinated or try oven fried chicken instead. Remove the skin before battering the chicken.

When you go on a diet, the objective is to reach a healthier weight and reduce the risk of obesity-related conditions. But, how do you know what is a healthy weight? That is where the BMI chart comes in.

BMI stands for “Body Mass Index.” It is a tool that is used to determine how much you need to weigh in relation to your height. It is a better way to determine where you stand on the obesity scale than just weight alone.

The BMI is a guideline that gives doctors a place to start when approaching their patients about weight. It has been determined that being overweight increases your risk of certain diseases such as heart attack, stroke and diabetes.

A poor diet can raise bad (LDL) cholesterol which in turn can increase plaque development in the arteries and lead to other life-threatening conditions.

To find out where you stand on the chart, here is how the Body Mass Index is calculated. First, determine your weight in pounds.

Next divide that by your height in inches squared. Remember to square the height before dividing. After that, multiply the answer by 703. This will determine your BMI number.

You can use anyone of the free and easy to use online calculators, such as the one at: http://www.nhlbisupport.com/bmi/
to run your numbers and determine if you need to lose weight, or if your planned weight loss is actually healthy.

Here is where you fall on the chart with your resulting number:
* A BMI below 18.5 is considered to be underweight
* A BMI between 18.5 and 24.9 is considered to be the normal range
* A BMI between 25.0 and 29.9 is considered to be overweight
* Any BMI over 30.0 is considered obese.

Any doctor who notices that they have a patient in the overweight to obese range would be remiss if they didn’t discuss it with them.

Losing even ten percent of your body weight can greatly reduce the risk of developing high blood pressure and heart disease. Losing more can cut out your greatest risk factor altogether. It also reduced wear and tear on knee and hip joints, your back, and more.

Body Mass Index is also determined for children. Their BMI chart is a little different but does the same thing. The parent of a child who is overweight can consult their pediatrician for ways to reverse the condition and improve their health.

For children, the best way to determine their BMI is by letting the doctor determine it. You can use BMI calculators online to get a preliminary number to work with.

The BMI is only a tool. It doesn’t mean that you will develop heart disease. There are other risk factors that go into the disease process, but weight is one of the factors that can be changed by you with a bit of patience and effort.

Losing weight eliminates obesity from the equation in your life. With that gone, the odds are better that you will not develop health issues at a young age or in the future.

This diet plan is based on eating according to your blood type.  According to the originator of this plan, Peter DíAdamo, how you need to eat depends on what is inside your veins.  Here is how the Blood Type Diet works.

According to the book, “Eat Right 4 Your Type” by Peter DíAdamo, different blood types have different nutritional requirements.  Changing what you eat to fit that parameter will help you to lose weight and get healthy.

Here are the four blood type groups:

* Blood Type A – Anyone with this blood type needs to eat more vegetables and fish on a daily basis.  Eating red meat is not recommended and dairy should be ingested in moderation.  Your digestive system is sensitive.  Only light exercise is recommended for Type A people.

* Blood Type B – You have a strong immune system.  Unlike Type A blood, it is recommended that you eat red meat and dairy products.  Eating vegetables and fruits in quantity and a little fish is okay.  Stay away from the chicken with this blood type.

* Blood Type AB – Your immune system is somewhat strong and you have a creative mind.  For you, a combination of the foods to be eaten for Types A and B is acceptable.

* Blood Type O – You love to exercise and are most likely lactose intolerant.  Type O dieters eat a diet with plenty of protein and few carbohydrates and dairy products.  Avoid foods high in carbohydrates and dairy products.  Vigorous exercise will also do you well.

The diet describes how the blood can explain things that happen inside your body.  What foods you like, donít like, your allergies and what foods cause you to lose weight are all determined by your blood type.

The diet is strict in that dieters have to pay close attention to everything that they eat and drink.  In his book, Dr. DíAdamo lays out what types of foods are to be eaten for each blood type.  Your list of forbidden foods varies but can be long.  For those who are constantly on the go, fixing recipes can be time consuming.

The diet recommends exercise when your blood type is in favor of it.  Unless you have Type O, exercise will be light.  Also, the plan encourages taking vitamin supplements in addition to eating certain foods. Since most people are Type O, they will be sorry to hear that!

It has not been scientifically proven that those who use the Blood Type Diet lose weight because of their genetics or the fact that they are making healthier food choices. 

Eating a well-balanced diet that is full of the nutrients you need, will help the body repair itself, boost the immune system and help you to live a longer, stronger and healthier life.

Ingredients:
1 cup milk
1/2 cup Greek yogurt
1 tsp vanilla extract
1 cup ice cubes
1 small ripe banana, peeled and sliced
2 large, ripe papaya, peeled, seeded and chopped

Instructions:
Combine all ingredients in a blender and blend until smooth.

Fill into a large glass and enjoy this delicious smoothie anytime of the day.

We’ve had a lot of questions this week about Dr. Oz’s show on carbohydrate addiction.

Yes, it is true, there is a lot of sugar and starch in the US diet, and yes, the more you get, the more you crave. The plain fact is that it triggers a certain cycle in the body which makes the body produce insulin, and so when it comes time for the next meal, it leaves you craving that little bit more, and more, of carbs, until you start developing what is called insulin resistance.

Some diets have tried to look at the so called glycemic index, but the plain fact is that anything that comes out of a can, bottle, or package is innundated with sugar, and worse still, high fructose corn syrup.

What is corn mainly used for in the US? FATTENING beef cattle and poultry. So what do you think it is going to do to YOUR body?

And as Dr Oz says, it is all over, ketchup, mayonaisse, you name it. So you don’t even have to eat a piece of cake to be consuming a fair amount of sugar with every meal.

Speaking of cake, that brings us to our next topic-have you READ you food labels lately? If you look at a box of Pillsbury cake mix, SUGAR is the FIRST ingredient–NOT flour! And if you look at the serving size, it is 1/13 to 1/16 of the BOX! Put more plainly, you would need to make a 9 x 13 sheet cake, and cut it into thumb width portions to consume that little, with a whopping 40 grams of carbs in each of those slices (if you do Atkins plan level 1, you are only allowed 20 grams of carbs in the whole DAY).

So clearly, things are out of control with the way we eat. As proof, the US obesity percentage is 34%-compared to Italy, which has only 9%. And yet the Italians are famous for the delicious food, including pasta and pizza.
What is the difference? you might ask. Well, I would guess they all cook fresh, eat a lot more fresh frutis and veggies, and exercise portion control.

But it is a clear signal that things are out of control in the land of plenty. If oyu want to lose a fast 5 to 20 pounds, try cutting your carbs. It may not be a sustainable lifestyle long term but it can get the weight off quickly to encourage you to continue looking at your eating lifestyle and making smarter choices, to help you slim down.

Helpful Books for Carbohydrate Addicts

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Over time the person with anorexia nervosa changes in appearance.  They may wear big clothes to hide the weight loss but if you maintain physical contact with your child you will sense the changes.  Their bodies are frail and emaciated.  The natural puberty cycle is often stunted in their bodies.  For girls, menstrual periods stop or donít start at all.

Anorexics are headed for trouble.  With the lack of nutrition being given to their bodies, the cells get what they need wherever they can.  Bones become weak because cells are robbing calcium from the bones.  Lack of energy is a common symptom because there is no fat for fuel.  The organs will eventually begin to shut down.
… continued
All the while, the person suffering from anorexia nervosa is in denial.  They do not believe that they are doing anything wrong and are reluctant to talk about what is happening to them.  Depression sets in because no one understands them.

Anorexia nervosa is a serious condition.  The first step in curing it is to get help at the first sign that something is wrong.  In order to do that, communication between you and your child or other family member must be open and healthy.