30 Diet Tips – To Help You Lose Weight Healthily

You could lose weight with that new crash diet, or opt for the ‘perfect 100 per cent of the time with your diet’ approach. But deep down you will know that these ‘all or nothing’ diets don’t last for long. Nor are they healthy – for body, mind or soul.

Dietitian Lyndel Costain gives her top diet tips to lose weight and keep it off.

1. Stay clued up

Knowledge is power. By arming yourself with the facts about healthy diet, and ignoring the fads, you are more likely to build confidence in your abilities and achieve your weight loss goals.

WLR can help! Long term weight control is about being realistic, and enjoying healthy eating and exercise habits for life – and reaping all the benefits.

2. Have clear motivations

Write down your reasons for wanting to lose weight. Having clearly identified reasons helps your feeling of commitment. Try to include reasons that aren’t just about appearance, for example, ‘will help me feel fit enough to do more of the things of I want to do’ or ‘will help my back pain’. Looking back on them can also be a very useful motivator if the going gets tough.

3. Keep a food diary

Writing down what you eat and drink and any thoughts linked to that eating helps you become more aware of your eating habits and problem areas. Recognising what is going on and understanding more about yourself is a powerful way to start planning changes to your diet and puts you in control.

Keeping a food diary, even intermittently, also helps you stay on track, and lets you look back to see the great progress you’ve made. (You can try WLR's online food diary free for 24 hours.)

4. Weight goals

Losing 5-10% of your weight is an ideal target, according to research. This can be broken down into smaller manageable steps, for example, 4-5lbs at a time. Remember too that just keeping your weight stable is a great achievement in itself these days. Losing modest amounts of weight are not just easier to keep off but bring big health benefits. For example, if you are overweight, losing 5-10% of your weight can halve your risk of type 2 diabetes.

5. Set realistic goals

When making changes to your diet and exercise habits start small and set a few realistic goals. If they are realistic, you are more likely to achieve and stick with them and feel successful, which in turn boosts your self-esteem and self-confidence for ongoing success.

6. Work out how to achieve your goals

Setting a goal ideally includes a plan for how to achieve it, and how to overcome things that might get in the way such as trigger eating (see below), poor food choices at work, eating the kid’s leftovers or too many takeaways. Writing your goals and action plans helps enormously.

7. Trigger eating

Much of the eating we do when we aren’t hungry, or the cravings we have, is a habit-like response to a variety of triggers. These can be external, such as the sight or smell of food, or internal and emotion-led, such as a response to stress, anger, boredom or emptiness.

A food diary helps you recognise this ‘trigger’ or ‘non-hungry’ eating, which in turn places you in a better position to deal with it. For example, make a conscious choice to eat (or not to eat - see below) a food. Or plan ways to avoid triggers in the first place, for example, keep ‘binge’ foods out of the house or join an evening class to keep you away from the TV, crisps and wine bottle!

8. Be a conscious eater

Try to make conscious choices about what you eat, especially when tempted to overeat. For example, ask yourself, ‘I can eat this if I want to, but do I really feel like it?’ You can then choose to eat it (or some of it), or not, as you will have considered the consequences. Not only will it help you feel in control and achieve your goals, it will stop you feeling deprived.

9. Coping with cravings

If unwanted food cravings do strike, acknowledge them – have a chat to them even – then distract yourself, for example, with a chore, a more involving task, go out for a walk, call a friend or colleague, play with the kids, or paint your nails. Like a wave, cravings rise then ebb away. By waiting 15 minutes and ‘surfing’ the craving, you should find they pass away – and your conscious choice becomes simple.

10. Eat regular meals

Regular meals, starting with breakfast, help you to regulate how much you eat by stabilising blood sugar levels and allowing you to recognise natural feelings of hunger and fullness. They also stop you worrying about hunger as you will know your next meal or snack is not far away! And a healthy breakfast, is not only linked to long term weight control success, but a healthier, more nutritious diet overall.

11. Plan ahead

Plan ahead to ensure the right foods are available at the right time. Think about breakfast, lunch, healthy snacks and an evening meal. Have some ready meals in the fridge (serve with extra veg) for those emergency moments. Planning can take extra time and effort, but it will soon become a habit that will really make a difference.

Losing weight healthily can be easy and doesn't have to cost a fortune if you plan ahead. Try our Budget Diet Plan to get you started.

12. Beware ‘all or nothing’ thinking’

You know that feeling when you really overdo the chocolate or a night out and think you’ve blown it so may as well give up – and keep on eating… The blow out isn’t a problem, but your reaction could be.

Lapses are a normal part of change. You can’t be, nor need to be perfect 100% of the time to lose weight. Doing well 80-90% of the time is great progress. Rather than feel you have failed and give up, look at what you can learn from a bad day or week and plan to do things differently in the future. Then forgive, talk positively to yourself about what you have achieved already, and get back on track.

13. Build in some fave foods

It’s fine to build some fave foods into your healthy diet plan. Successful slimmers do it as it helps them avoid feeling deprived. Make sure you choose quality foods that you really feel like eating (do you fancy sweet, savoury, crunchy, creamy at that time?), sit down, eat slowly and savour them.

Deciding on what you will truly enjoy (and knowing that you can have it again another time if you want to) adds satisfaction and means you’re likely to be happy with a small amount.

14. Reward yourself

If you have set yourself some specific goals, for example, to have regular meals, or lose 3lbs in 2 weeks or eat your 5 a day, reward yourself when you have achieved it for example, with a new CD, seeing a movie, a new hairstyle, or outfit. It will also help to plan a big reward for when you have achieved your longer term weight goal. You will definitely deserve it.

15. Get some support

It could be from a friend, partner, colleague at work, self-help group, health professional, health club, slimming group, book, tape or video, diet ‘buddy’ orchat room. Have a good chat with your supporters about how they can best help you. Getting the right support is a vital part of long term slimming success.

16. Keep it balanced

Make meals automatically healthy, balanced and satisfying. Half fill your plate with plenty of vegetables and salad and divide the other half between lean protein-rich foods such as lean meat, chicken, fish, pulses, Quorn or tofu and healthy carbs such as pasta, new potatoes, Basmati or brown rice.

17. Eat without distractions

Don’t let your best efforts to control how much you eat be sabotaged by doing something else during meals. A study in the American Journal of Clinical Nutrition found that women who ate while listening to a story on the radio ate 70 calories more than women who ate with no distractions.

18. Avoid crash diets

They may be tempting, but a crash diet ultimately leads to rebound weight gain and feelings of failure.

The American Heart Association has "declared war" on crash diets, which they say "can undermine people’s health, can’t be followed for long, cause physical discomfort, and lead to disappointment when people regain the weight soon after." Still tempted?

19. Be active

Being more active and staying that way is one of the key strategies for long term success. Finding something you enjoy, and can fit into daily life helps ensure you keep it up. Walking suits many people (see below), but gardening, dancing, team sports, gym workouts, martial arts, any active hobby all count. Doing it with someone else boosts motivation too.

20. Step 10,000

Aim to walk briskly for a total of 45 minutes each day to burn around 2000 calories a week (250 to 300 calories a day). Or buy a pedometer from a sports’ shop or via the internet and build up to doing 10,000, then if you can 15,000 steps – over the day. Research now shows that this level of daily activity is most effective for weight control.

21. More good reasons to be active

Regular physical activity, especially if you include some strength training, not only burns calories and boosts mood and energy levels but can build muscle. Muscle burns loads more calories than body fat, and just a 3 pound increase in the amount of muscle in your body can potentially burn enough extra calories to lose an extra 10lbs over a year.

22. Spice up your cooking skills

Cut fat but not flavour with herbs, spices, lemon juice, tomato paste, wine, low fat fromage frais, olives, capers, chilli, and sauces with less than 5g fat per 100g. Grill, stir fry, bake, steam, char-grill, BBQ or microwave. A low fat cook book helps too – not to mention WLR’s fab recipes.

23. Read food labels – carefully

Check portion size, numbers of portions per package, and calorie content to make sure you aren’t getting more than you bargained for. Check and compare similar products too – as there can be big calorie differences between brands. And remember that ‘low fat’ doesn’t mean ‘low calorie’.

24. Fill up on low energy density foods

Foods like vegetables, salad, fruit, chunky soups, low fat pasta sauces, low fat dairy foods, porridge, vegetable-based casseroles, beans, fish and lean meat are great building blocks of every meal and snack. They have a low energy density (low number of calories per bite), most have a low GI (glycaemic index) and all are not only healthy but help you feel fuller for longer.

25. Drink plenty

Have at least 6-8 glasses or cups of low calorie drinks over the day – more if you are hot or exercising.

The aim is to keep your urine a light straw colour – if it’s dark you need to drink more. Drinking plenty helps you feel fuller and stops you confusing thirst with hunger, and eating when you really just need a drink. Spicy tomato or vegetable juice or a berry fizz (puree some fresh berries and top up with fizzy mineral water) are great, low cal between meal (or early evening) satisfiers to stop the nibbles – or the wine, if you want to cut back.

26. Practise saying ‘no’

We are often pressured to eat when we aren’t hungry. If you really don’t want to eat something, learning to say ‘no, thank you’ takes practise as we may feel we are upsetting others. But you are in fact looking after your own needs. First practice saying ‘no’ at home by yourself. It will soon get easier.

27. Keep food out of sight

Food is everywhere – on TV, magazines, shops, petrol stations - and can trigger cravings. At home, keep weakness foods out of sight, or out of the house! Serve meals onto plates rather than from dishes on the table. And steer clear of buffet meals – studies show they encourage us to eat more.

28. Watch portion sizes

Keep a careful eye on portion sizes, when eating out or serving up your own meals at home.

The WLR approach will automatically help you with this, while you keep your calorie tally over the day. It isn’t always what you eat that can make weight loss tricky, but how much. This can be especially true for dishes like bowls of pasta or fruit smoothies – their intrinsic ‘healthiness’ makes it easy to forget the portion size and calorie content.

29. Eat out wisely

• ‘Bank’ some calories for your meal out
• Try not to view every meal out as an indulgent treat – eating out is now a regular part of life and restaurant food can be high in calories
• Skip high fat butter, dressings, garlic bread, cream or cheese sauces, pastry, deep fried, battered foods and indulgent pudds (unless served with 4 spoons!)
• Pile your plate with vegetables or salad
• Watch the booze – quench thirst with water

30. Believe in Yourself

This final diet tip is just as important as the tips about eating and exercise.

If things go wrong don’t panic. Learning new habits takes time. Think back to when you learned to ride a bike. No-one expected you to do it the first time. You no doubt fell off a lot and needed picking up, with help along the way. Step by step you took control of that bike and learned how to keep it on course.

How you think, affects how you feel, and in turn the actions you take. Believe in yourself every day. Focus on what you want – being fitter, healthier – rather than how unfit you are. Setting realistic goals and having positive expectations will make all the difference.

http://www.weightlossresources.co.uk/diet/diet_tips.htm?from=nav

Calories and Kilocalories (kcal)

It's easy to get confused about calories and kilocalories since, in a nutrition context, values are actually given for the number of kilocalories in a food, but referred to simply as calories.

In scientific terms:

1000 calories = 1 kilocalorie = 1 kcal = the energy it takes to raise the temperature of 1kg of water by 1°C.

In nutrition terms:

ie. What you'll find on food packaging, calories = kilocalories and are used interchangeably.

In some instances food energy is measured in kilojoules - mostly by the scientific community - though some food packaging also gives kilojoule (kJ) values. 1 kilocalorie = 4.2 kilojoules.

Counting Calories

Most medical professionals agree that making sure that calories consumed are less than calories expended is the best way to lose weight - find out more about calorie counting.

How Many Calories Do You Need?

Daily calorie requirements vary from person to person - find out more aboutcalorie intake

How to Burn More Calories

There are three ways the body burns calories - here's how you can make your body burn more calories

Calories in Popular Food

A browse through our mini calorie counters will give you an idea of how many calories there are in different types of food. Popular foods calorie counter

http://www.weightlossresources.co.uk/calories.htm?from=nav

Could eating broccoli slow the onset of arthritis?

"Broccoli could hold the key to preventing painful arthritis," the Daily Mail reports. But while the study the Mail reports on had promising results, it did not involve humans. The story is based on tests of a compound called sulforaphane on human and cow cartilage cells and artificially induced arthritis in mice.

Cartilage is the protective tissue found on the surface of joints that helps them to move smoothly. Damage and breakdown of cartilage can lead to osteoarthritis, which often causes severe symptoms of joint pain and swelling.

Sulforaphane is found in broccoli, and previous studies have suggested that it might help stop the breakdown of cartilage.

In this study, the researchers found that sulforaphane helped reduce the production of the enzymes that contribute to human cartilage breakdown. It was also found to protect bovine cartilage tissue from damage in the lab. The mice fed a sulforaphane-rich diet also had fewer signs of arthritis in their cartilage than controls.

Researchers now plan to study people with osteoarthritis who are awaiting joint surgery, testing the effects of eating "super broccoli", specially bred to release large amounts of sulforaphane. The results of this study will better indicate if eating broccoli can have a beneficial effect on osteoarthritis in people.

Is broccoli a 'superfood'?

Aside from its alleged arthritis-busting properties, some dietitians claim that regularly eating broccoli can bring a range of benefits, including reducing cancer risk, lowering blood pressure and preventing heart disease. However, the evidence for many of these claims is flimsy at best. 

But broccoli does contain many nutrients needed for numerous functions in the body, such as folate, soluble and insoluble fibre, vitamins C and A, and calcium. It may be worth adding broccoli to your 5 A DAY.

For more information, see Is broccoli a nutritional showstopper? and read more about other allegedsuperfoods.

Where did the story come from?

The study was carried out by researchers from the University of East Anglia, the University of Oxford, and Norfolk and Norwich University Hospital. It was funded by the Biotechnology and Biological Sciences Research Council (BBSRC), Dunhill Medical Trust and Arthritis Research UK.

The study was published in the peer-reviewed journal, Arthritis and Rheumatism.

It was covered widely in the media, with many sources overplaying its results. Broccoli has not yet been found to be "key to beating [osteoarthritis]", as claimed in the Daily Express. BBC News took a more cautious approach, however, reporting that researchers believe broccoli may slow down arthritis.

What kind of research was this?

This was a laboratory and animal study. Researchers used three models to study the possible effect of the compound sulforaphane on cartilage. Sulforaphane is found in cruciferous vegetables, particularly broccoli.

The researchers say some research suggests a high intake of fruit and vegetables may prevent or slow down osteoarthritis. Sulforaphane has also been reported to:

• have anti-inflammatory properties
• protect against a form of inflammatory arthritis in mice
• reduce the production of enzymes that contribute to the breakdown of cartilage

Their study investigated the impact of sulforaphane on chondrocytes. These are cells that produce and maintain the proteins that form the structure of cartilage in mammals. 

Sulforaphane supplements

Sulforaphane supplements are available from health shops, but concerns have been raised about their use. It is uncertain whether taking the supplements on a long-term basis is safe for everyone.

Sulforaphane supplements can also react unpredictably with other types of medicine, such as some types of antipsychotics and blood pressure drugs. Check with your GP before taking any type of supplement on a long-term basis, especially if you are currently taking other medications.

What did the research involve?

The researchers constructed three different models to test the effect of sulforaphane on cartilage:

• They isolated and cultured chondrocytes taken from the cartilage of patients with osteoarthritis in the laboratory. They treated some of the cells with sulforaphane for 30 minutes, while some were left untreated. The cells were then treated with molecules called cytokines, which induce inflammation and normally increase the production of enzymes that break down cartilage. The researchers looked at whether the sulforaphane-treated cells produced as many of these enzymes as the untreated cells.
• The researchers also took cartilage tissue from cattle and again either treated it with sulforaphane or left it untreated before adding cytokines. They then looked at indicators of how much cartilage damage had occurred in treated and untreated samples.
• In the third model, they used two groups of mice: one group was fed a normal mouse diet and the other group a mouse diet plus sulforaphane. They were fed this way for two weeks before and after the researchers performed a surgical procedure on one of each mouse's knee joints to induce osteoarthritis-like changes. After two weeks the joints were then scored for signs of cartilage damage and osteoarthritis. 

What were the basic results?

The researchers found that:

• In the human cartilage cells treated with cytokines in the lab, sulforaphane reduced the production of enzymes involved in cartilage damage.
• Sulforaphane reduced the damage to bovine cartilage normally caused by cytokine treatment.
• Mice whose diet was supplemented with sulforaphane showed less arthritis-like cartilage damage after arthritis-inducing surgery than mice fed a normal diet.

How did the researchers interpret the results?

The researchers concluded that sulforaphane inhibits the production of key enzymes implicated in osteoarthritis. It has also been shown to protect against cartilage destruction at the cellular, tissue and whole animal level.

They suggest that a diet high in sulforaphane may help prevent or slow down the progress of arthritis in humans. 

In an accompanying press release, Ian Clark, professor of musculoskeletal biology at UEA and the lead researcher, said: "The results from this study are very promising …We now want to show this [sulforaphane treatment] works in humans. It would be very powerful if we could.

"This study is important because it is about how diet might work in osteoarthritis. Once you know that, you can look at other dietary compounds which could protect the joint, and ultimately you can advise people what they should be eating for joint health."

Conclusion

The results of this study suggest that sulforaphane, a chemical found in vegetables such as broccoli, could help reduce cartilage damage. As the authors point out, there is no drug cure for arthritis and if a common vegetable such as broccoli was found to be protective it would be very good news.

However, it is important to remember that this was a laboratory study involving human cells, cartilage samples from cows, and mice. The mice were fed a diet high in sulforaphane, rather than broccoli itself. There is a long way to go before scientists know if a diet high in broccoli or similar vegetables can prevent or slow down arthritis in humans.

The researchers are now planning a small trial of sulforaphane-rich broccoli in people with osteoarthritis waiting to undergo knee joint replacement surgery. The results of this trial will allow researchers to determine if the treatment shows effects on cartilage in humans. If this is successful, a larger clinical trial would be needed looking at the effect of broccoli on arthritis symptoms.

There is evidence that taking regular exercise and maintaining a healthy weight both help prevent osteoarthritis. Broccoli is full of nutrients and can form part of a healthy diet, but we can't yet be certain if it slows down or prevents arthritis.

Analysis by Bazian. Edited by NHS Choices. Follow Behind the Headlines on Twitter.

Links to the headlines

How broccoli could stop the onset of arthritis: Compound found in the food can slow down destruction of joints. Daily Mail, August 28 2013

Broccoli slows arthritis, researchers think. BBC News, August 28 2013

Eating broccoli could prevent the most common form of arthritis. The Independent, August 28 2013

Eating broccoli may prevent osteoarthritis. The Guardian, August 28 2013

Boost of broccoli could help fight arthritis. Channel 4 News, August 28 2013

Broccoli 'fights off arthritis'. The Sun, August 28 2013

New hope for arthritis cure: Broccoli key to beating the disease. Daily Express, August 28 2013

Links to the science

Davidson RK, Jupp O, de Ferras R, et al. Sulforaphane represses matrix-degrading proteases and protects cartilage from destruction in vitro and in vivo. Arthritis & Rheumatism. Published online August 8 2013

http://www.nhs.uk/news/2013/08August/Pages/Could-eating-broccoli-slow-the-onset-of-arthritis.aspx

Can a glass of wine a day reduce depression risk?

Drinking a glass of wine every day may be good for mental health, report The Daily Telegraph and The Guardian.

The story is based on a Spanish study which followed 5,505 people aged 55 to 80 for over seven years. It found that those who drank two to seven glasses of wine a week were about a third less likely to develop depression than non-drinkers.

However, the study found that those who drank heavily (over five units of alcohol a day) tended to be at greater risk of developing depression, but it could not rule out the possibility that this finding occurred by chance.

The authors acknowledge that their findings contrast with a number of other studies which have found alcohol consumption to be associated with an increased risk of depression. They say that this may be because the people in these other studies drank different types of alcohol or had different patterns of consumption (for instance, binge drinking versus regular consumption).

The study has a number of limitations, including that factors other than alcohol may be having an effect, such as significant life events. Also, the researchers relied on people telling them that they had been diagnosed with depression or that they were taking antidepressants, which may not be a completely accurate way of identifying those with the condition.

Overall, it would not be wise to take up drinking just to reduce depression risk based on this study, as it’s not possible to say that this will have the desired effect. However, it is in line with current advice that if you do drink alcohol, you should do so in moderation.

Where did the story come from?

The study was carried out by researchers from the University of Navarra and other research centres in Spain. Sources of funding for the study were not reported, but the first author on the paper was supported by the Spanish Government. 

The researchers declared various potential competing interests, for example, one reported serving on the board of the Research Foundation on Wine and Nutrition, the Beer and Health Foundation, and the European Foundation for Alcohol Research.

The study was published in the peer-reviewed open access journal BMC Medicine.

The media has covered this story relatively uncritically, but the Guardian does include the important note from one of the study authors that "If you are not a drinker, please don't start drinking".

What kind of research was this?

This was a cohort analysis assessing the relationship between alcohol intake and risk of developing depression. The individuals being assessed were taking part in a randomised controlled trialcalled the PREDIMED study.

This study assessed the cardiovascular effects of the Mediterranean diet supplemented with either extra virgin olive oil or mixed nuts, or a control diet. However, alcohol consumption was not allocated randomly, instead people decided on their own alcohol intake. As this was the case, the main inherent limitation to the study design is that people who chose to drink either more or less may differ in other characteristics from those who make different choices.

These other differences (called confounders) may be affecting depression risk rather than alcohol intake. Researchers can try to take any known differences between the groups into account, but there may be unknown differences having an effect.

What did the research involve?

Men and women aged from 55 to 80 were enrolled, and their alcohol intake was assessed at the start of the study and every year subsequently. The researchers assessed which individuals developed depression during up to seven years’ follow-up, and analysed whether a person’s alcohol intake was related to their risk of developing the condition.

To be eligible for the study, individuals had to be free from cardiovascular disease at enrolment, but had to have either type 2 diabetes or three or more coronary heart disease risk factors. People with problematic alcohol use were excluded from the study.

For the current analysis, individuals reporting depression currently or in the past, or use of antidepressants were excluded. People with missing alcohol data, lost to follow-up, or with unfeasibly high or low reported calorie intakes were also excluded. This left 5,505 people for analysis.

Alcohol consumption and intake of other drinks and food were assessed using a food frequency questionnaire. Nine questions on alcoholic beverages were included, addressing different types of wine, beer and spirits. Participants were divided into four groups according to their alcohol intake:

• no alcohol intake (abstainers)
• less than 5g of alcohol per day (for reference, a UK unitcontains just under 8g of alcohol, so this would be less than one UK unit a day)
• between 5g and 15g of alcohol per day (about one to two UK units a day)
• more than 15g of alcohol per day (more than two UK units a day).

When looking at the effect of wine, participants were divided into five groups based on their intake of wine:

• abstainers (those who did not drink wine but did drink other alcoholic drinks were excluded)
• less than one drink a week
• one to less than two drinks a week
• two to seven drinks a week
• more than seven drinks a week.

Individuals who reported being diagnosed with depression by a physician in their annual assessment interview were considered to have the condition, as were individuals who reported habitually taking antidepressant drugs. Only a person’s first episode of depression was considered in the analyses.

Researchers looked at whether risk of developing depression differed in people with different alcohol intakes. They took into account potential confounders including age, gender, smoking, physical activity, total energy intake, body mass index, marital status, which group they were in in the randomised controlled trials, education, living alone, and where the person was recruited.

What were the basic results?

At the start of the study:

• 33% did not drink alcohol
• 25% drank less than 5g of alcohol a day (for reference, a UK unit contains just under 8g of alcohol)
• 23% drank between 5g and 15g of alcohol per day
• 19% drank over 15g of alcohol per day.

During follow-up, 443 people (8%) had an episode of depression.

After taking into account potential confounders, those with low to moderate alcohol intake (between 5g and 15g of alcohol per day) at the start of the study, were about 28% less likely to develop depression during follow-up than those who drank no alcohol (hazard ratio (HR) 0.72, 95% confidence interval (CI) 0.53 to 0.98). 

Those who drank less than this (up to 5g alcohol per day) or more than this (more than 15g per day) at the start of the study did not differ significantly in their risk of developing depression from abstainers. There was a trend for heavy drinkers (more than 40g alcohol per day, about five UK units) to be at increased risk of depression, but this did not reach statistical significance, possibly because there were only a small number of heavy drinkers in the study (HR 1.34, 95% CI 0.69 to 2.59).

If the analyses took into account changes in alcohol consumption during the study, there were similar results, although in these analyses light drinkers (up to 5g alcohol per day) were also less likely to develop depression in these analyses.

When looking specifically at wine consumption, those who drank two to seven drinks of wine a week at the start of the study were at about 32% less likely to develop depression than those who drank no alcohol (HR 0.68, 95% CI 0.47 to 0.98).

If the researchers carried out analyses excluding people who developed depression shortly after their alcohol intake was assessed (for example those who may have already had depression but had not been diagnosed), this did not differ largely from their main analyses. This was also true if they excluded former drinkers from the “abstainers” group.   

How did the researchers interpret the results?

The researchers concluded that low to moderate alcohol consumption (about one to two UK units a day on average), and moderate wine consumption specifically, may reduce the risk of depression. However, heavy drinking (more than five UK units a day) may increase the risk. They say that further cohort studies are needed to confirm these results.

Conclusion

This study has found an association between low to moderate wine consumption in Spain and a reduced risk of developing depression. The authors note that this contrasts with other studies that have found alcohol consumption to be associated with an increased risk of depression. They say that this may be because the people in these other studies drank different types of alcohol (for example less wine and more of other drinks) or had different patterns of consumption (such as binge drinking as opposed to regular low to moderate consumption).

The researchers did attempt to reduce other potential problems with alcohol studies, by collecting data prospectively and at multiple time points, and by testing the effect of removing those who were most likely to have had undiagnosed depression at the time their alcohol intake was assessed, and those who could have given up alcohol intake for health reasons.

As with all studies of this type, the main limitation is that people who chose to drink low to moderate amounts of alcohol may differ in other characteristics from those who make different choices. These other differences (called confounders) may be affecting depression risk rather than alcohol intake. Researchers tried to take some differences between the groups into account, but it is difficult to completely remove their influence. There may be other unmeasured differences having an effect – for example, significant life events.

Other limitations are that people may not report their intake very accurately. Also, the analyses of the effect of wine were based on number of ‘drinks’, which does not tell us how large these drinks were. Therefore it is difficult to interpret the results on wine intake. The study was in older individuals (average age 67 years), and results may not apply to younger people.

Also, the researchers did not assess people for depression themselves; they relied on people telling them they had been diagnosed or that they were taking antidepressants. This way of measuring diagnosis may not be very accurate, for example, if people feel that there is stigma attached to their diagnosis and do not report it to researchers. Also, antidepressants are used to treat some conditions other than depression, so this may also cause some misclassification.

Overall, it would not be wise to take up drinking just to reduce your depression risk based on this study, as it is not possible to say that this will have the desired effect. However, the study is in line with current alcohol guidelines, which is that if you do drink, you should do so in moderation.

It’s also important to note that the study also doesn’t apply to those who already have depression, who are generally advised not to drink alcohol.

http://www.nhs.uk/news/2013/09September/Pages/Can-a-glass-of-wine-a-day-reduce-depression-risk.aspx

Obesity in England 'rising at a slower rate

“Britons have stopped getting fatter,” The Daily Telegraph reports, while the Mail Online headlines that it’s “the fat getting fatter”. Despite a drop in the nation’s overall obesity rate, they say that the heaviest people continue to put on weight.

In fact, it appears the English are (on the whole) still “getting fatter”, the rate of increase has slowed, although those classed as overweight or obese are increasing at a greater rate than the rest.

These reports are based on a study that used data obtained from the annual Health Survey for England to explore body mass index (BMI) trends among adults between 1992 and 2010.

Overall, the research shows gradual increases in the average BMI over time, from 25.6kg/m² to 27.5kg/m² in men; and from 24.5kg/m² to 26.5kg/m² for women. Most of this increase occurred before 2001, after this there has been a much slower rate of increase.

The average BMI in the overweight or obese category tended to increase over the 19 years, while the average BMI in the normal weight category showed little change over time.

It is important to note that the surveys did not necessarily include the same people each year, so it can’t tell us what was happening to individuals. Rather, the study gives an overview of how BMI has been changing in England as a whole.

Along with other research, it may help public health officials to plan how to target interventions to prevent and reduce overweight and obesity going forward.

Why look at median BMI (body mass index)?

This study looked at “median” BMI. Often studies look at average values by looking at the “mean” value.

The median value is the one in the middle, and is used because of the way the distribution of BMI is “skewed” in the population. This is because people who are extremely obese are likely to “pull up” a mean value, but are only counted once when calculating a median value. Therefore median is likely to give a better impression of the BMI of the typical man-or-woman-in-the-street.

Where did the story come from?

The study was carried out by researchers from Lancaster University and University of Manchester and was funded by a grant from ESRC Obesity. The study was published in the peer-reviewed International Journal of Obesity.

The headlines are generally representative of the mixed findings of this modelling study. The Mail is correct (and rather blunt) in saying that “the fat are getting fatter” but the seemingly conflicting Telegraph headline is slightly misleading. It says that “Britons have stopped getting fatter”, which is not supported by the evidence showing that the population is still increasing in BMI but at a slower rate than in previous years.

What kind of research was this?

This was a time-trend study using cross-sectional data from the Health Survey for England, conducted annually between 1992 and 2010, to investigate trends in reported BMI.

The researchers say that the proportion of people who are overweight or obese (BMI 25kg/m² or greater) has been increasing over the past 30 years, but their theory is that the rate of increase has been slowing in recent times.

The proportion of a population who are overweight or obese in any given year is affected by the number of new cases becoming overweight and obese each year, and the duration that individuals stay in this category or leave the category due to weight loss or death.

The authors suggested that if there is no population-wide intervention that reduces the duration of people’s obesity or being overweight significantly, then the proportion may reach a position of ‘saturation’. This is where the rate of people becoming obese or overweight roughly equals the rate of obese or overweight people dying or losing weight.

Such cross-sectional data from a large, representative population sample of England can provide us with information on trends in BMI across England over the past roughly 20 years. However, it can’t tell us about what happened to individuals, or provide any explanations for the trend.

What did the research involve?

The annual Health Survey for England (HSE) takes a representative sample of households living in England and invites householders to participate in interviews on various aspects of health.

Assessments were conducted by trained interviewers at the homes of participants, and included measurement of height and weight using standard procedures. HSE response rates are reported to be around 70% agreeing to interview, around 90% of whom have BMI measurements taken.

The UK Data Archive was used to download key data from the HSEs on age, BMI, and other sociodemographic factors, including smoking status, educational level, social class, and household income.

The researchers’ analyses included data on 164,166 adults (aged 20 to 74 years) with valid BMI data available. Changes in the median (average) BMI over the years were explored using computer models to look at trends in BMI. The models were specific to gender and used age brackets of 20 to 34 years, 35 to 49 years, and 50 to 74 years to reflect, respectively, early, middle and late adulthood. The association between other sociodemographic variables and BMI trends was explored.

What were the basic results?

The dataset included 76,382 men and 87,773 women. Across the 19-year study period 1992 to 2010 there were increases for both men and women in mean age, mean height, proportion of never smokers and increases in proportion with higher education.

Across the 19-year period median BMI increased for men from 25.6kg/m² in 1992 to 27.5kg/m² in 2010. For women median BMI increased from 24.5 kg/m² in 1992 to 26.5kg/m² in 2010. However, the increase was not evenly distributed over time, and there was a slower increase of median BMI after 2001. The increase was 0.14kg/m² per year in both sexes prior to 2001; after 2001, in men the increase was 0.038kg/m² per year, and in women 0.055kg/m² per year.

When looking separately at those men and women who were overweight or obese (roughly a quarter of men and a third of women), the median age-adjusted BMIs increased significantly from 1992 to 2010.

For men, the median age-adjusted BMIs increased from 26.9kg/m² in 1992 to 31.2kg/m² in 2010 (a change of 0.304kg/m² per year before 2001 versus 0.173 kg/m² after). For women the median age-adjusted BMIs increased from 27.4kg/m²in 1992 to 30.8kg/m² in 2010 (a change of 0.234kg/m² per year before 2001 versus 0.103 kg/m² after)

By contrast, those in the ‘normal’ BMI group showed smaller increases in BMI over this period, with consistent 0.049kg/m²yearly increases in men and 0.031kg/m² in women.

How did the researchers interpret the results?

The researchers conclude that gender-specific median BMI values increased steadily from 1992 to 2001, with the rate of increase slowing down between 2001 and 2010, but not levelling off completely.

They say that the trends were “consistent with a hypothesis of a high BMI sub-population getting ‘fatter’; the slowing down of trend increases being explained by a majority proportion ‘resistant’ normal BMI population”.

Conclusion

This study using cross-sectional survey data explores the change in trend in BMI among adults in England over the 19-year period 1992 to 2010. It suggests a possible tailing off in the increase in BMI at a population level.

The research benefits from using data collected from the Health Survey of England, which is described as a “high-quality data source”. The survey benefits from using annually collected height and weight measurements taken by trained interviewers to measure BMI, rather than by self-reporting, which can be inaccurate.

There are some limitations, including the potential for response bias. As the researchers say, BMI was available from only 63% of the people approached by the survey and there could be some differences in BMI trends among those who consented from those who declined. Also the researchers note that the survey data does not include a good representation of ethnic minority groups.

Overall, the research shows gradual increases in BMI over time, but that there are larger increases in average BMI in the overweight and obese category than in the normal weight category (which shows minimal variation over time). What the study can’t tell us is what happened to individuals, or the specific reasons for the trends seen (such as the influence of diet and activity).

Along with other research, this type of study may help public health officials to plan how to target interventions to prevent and reduce overweight and obesity going forward.

http://www.nhs.uk/news/2013/09September/Pages/Obesity-in-England-rising-at-a-slower-rate.aspx

50 Weight Loss Tips

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!

If you want even more help, I now have an PDF eBook series available, which includes an ebook version of the diet and weight loss tips that follow. Be sure to download my weight loss ebook before you scoot away! Having these tips on your hard drive or your iPhone will serve as a regular reminder of how to maintain your personal health.

1. Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
11. Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
12. Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
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13. Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
14. Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
15. Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
16. Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
17. Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
18. Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
19. Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
20. Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
21. Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
22. Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
23. Identify your ideal weight. If you’re 5’5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
24. Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
25. Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
26. Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanitafamily. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
27. Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
28. One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
29. Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
30. All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
31. Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
32. Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
33. Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
34. Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
35. Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
36. Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
37. Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
38. Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
39. Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
40. Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
41. Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
42. Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
43. Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
44. Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
45. Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
46. Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
47. Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
48. Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
49. White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
50. Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).

Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!

http://chris.pirillo.com/50-weight-loss-tips/