Many Years Young: Weight Loss Tips

(HHS HealthBeat) Researchers who looked at brain imaging say just seeing pictures of high-calorie foods activated the brain?s appetite control areas? Of course, food ads are pretty much everywhere. So what can we do to keep our brains on the diet plan? At the University of Southern California, researcher Kathleen Page: ?If we surround ourselves with healthier foods, we can limit ourselves from running to the kitchen to find another cookie or bag of potato chips every time we see an enticing food item.? (Monica Reinagel, M.S., L.D./N)?A series of?experiments?conducted at Arizona State University suggests that cutting your favorite foods into smaller pieces is a painless way to also cut down on the number of calories you take in. Apparently, our sensation of fullness is subconsciously affected by how many items we see on the plate when we sit down to a meal? What I love about this trick for?getting less calories?is that it doesn?t require anyone to forego a favorite food or stop eating before we?re satisfied. (SouthBeachDiet.com) We know it can be tough to stick with a healthy eating plan, but fortifying yourself with nutritious, filling foods can really help control your hunger. That?s why ? we stress eating nutrient-dense, fiber-rich foods, such as vegetables (including beans and other legumes), fruits and whole grains?, good fats, and lean protein. (NIH Senior Health, via email) To eat a healthy diet, it?s important to limit ?empty calories? -- foods and drinks that are high in calories and low in nutrients. See which foods to limit and why. (Keri Gans, MS, RD, CDN) One of the most common complaints I hear from my patients is that it's hard to?eat healthy because the people around them don't. Their co-workers, family members, and friends seem to eat whatever they want, whenever they want, without thinking about their health or weight. Sound familiar? Are the behaviors of others getting in the way of your choices? If so, read on. [Click the title just above to read Ms. Gans? suggestions.] (Mayo Clinic) State fair food booths are famous for deep-frying most anything ? even butter ? and it's not unusual for a single serving to hit 500 or even 1,000?calories?with dozens of grams of fat. As unlikely as it may sound, it is possible to get a taste of a state fair without overindulging, says?Donald Hensrud, M.D., a Mayo Clinic specialist in?nutrition?and preventive medicine. [Click the title just above to read Dr. Hensrud?s suggestions.] (InsuranceQuotes.org) If you're trying to ditch the drive-thru, roll up your window and try these six healthy replacements for drive-thru food. (MedPage Today) Tracking weight loss on a computer helps patients shed more pounds than other hands-off advice, but won?t top in-person interventions, a new review found. (InsuranceQuotes.org) These seven apps will help you keep track of what you've eaten and what you should be eating. (Monica Reinagel, M.S., L.D./N)?If you have a smartphone, there are apps such as?True Weight?for iPhone that will chart your weight using a moving average. If you don?t have a smartphone, you can use good, old-fashioned pencil and paper or any spreadsheet program. In fact, I used Excel to create the?Quick and Dirty Moving Average Calculator. Download it?here! (Melinda Johnson, MS, RD) Most people who go on a weight-loss diet end up gaining the weight back, and many people end up gaining back even more weight than they lost. The root problem, according to many health professionals who rally against dieting, is what is termed the "diet mentality." The diet mentality is created by the act of dieting itself, and is basically a self-destructive pattern of thinking and behaving. (RealAge.com) [S]evere calorie cutbacks and high-octane exercise drills put your body into a panic. In fact, if you'd been part of a recent study, 3 weeks of frantic dieting would have increased your stress hormones, hunger hormones, and binges on high-fat foods . . . but decreased your physical activity. These instinctive calorie-hoarding responses helped your prehistoric ancestors survive famines . . . but they send you cruising for glazed crullers and looking for excuses to skip your spin class. All because your body's petrified of starving. So outwit it. (RealAge.com) Keeping weight off is as much about what's in your mind as about what's in your mouth. These mental strategies can get your weight where you want it -- and keep it there. (RealAge.com) Men and women were created equal, but they are different. Especially when it comes to weight loss. Women face some unique challenges in getting the bathroom scale to budge. And these challenges are both medical and emotional in nature. So whether you're trying to lose 5 pounds or 50, it?s important to understand your weight loss challenges. That way, you'll be armed with weight loss tips (specifically for women) and strategies that can help you break through those obstacles and making slimming down easier. (Appetite for Health) With all the no-fat diets, no carb diets, detox diets ? not to mention the magic-little-pill diets ? it?s no wonder that the US is?still?the fattest nation on earth. Many of these so-called weight loss plans can actually lead you down the path of deprivation (often resulting in weight loss, followed by regain).? Others are outright harmful, depriving your body of important nutrients or worse. So how can you protect yourself against diet frauds? [Click the title just above to read the warning signs.]

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Source: http://www.manyyearsyoung.com/2012/09/weight-loss-tips.html

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