• Weight loss isn’t easy!
• There is no such thing as “diet food”. There is only nutritious food and junk food.
  
• Fast weight loss methods are nothing but fad diets that lead to “weight loss” through dehydration and muscle deterioration, and ultimately damage your metabolism and lead to more weight gain.
• Weight loss and weight loss maintenance have nothing to do with the extent of your will power.

Therefore, the following weight loss advice is not designed to result in fast weight loss. Instead, this weight loss advice will help you lose weight in a healthy and sustainable manner by providing you with practical tips that you can incorporate into your overall health and fitness regiment.

Focus On Nutrient Dense Foods

Nutrient dense foods are foods that are high in vitamins, minerals, and fiber and low in calories and fat. Most fruits and vegetables are considered to be nutrient dense.

It is especially important that you keep the consumption of high fat foods to a minimum. Studies have shown that the average adult can lose up to 10lbs a year by just eliminating one tablespoon of fat a day.

Avoid Empty Calories

Unlike nutrient dense foods, foods that are termed “empty calories” provide the human body with little to no nutritional value. Unfortunately, the number of preservative laden, man-made “empty calorie foods” in our supermarkets today far outnumber nutrient dense foods.These foods are especially tempting to children and those of us who are prone to engage in such negative eating behaviors as emotional binge eating.

It’s important that you learn to recognize these foods and limit their consumption because the consumption of these foods, even in moderation, tends to lead to fast weight gain. Limit such empty calories as 5% fruit juices, anything sweetened with high fructose corn syrup and especially alcoholic drinks as each serving of alcohol contains at least 150 to 200 calories.

Avoid Too-Good-To-Be-True Fad Diets

The list of fad diets that exist today is too long to recite here. Most of these fad diets, such as The Cotton Ball Diet, Cabbage Soup Diet and Morning Banana Diet, are bizarre and highly restrictive. Others, such as The Tapeworm Diet and Sleeping Beauty Diet, still popular in countries like Mexico, are down-right dangerous. Remember, if you can’t eat that way for the rest of your life than you should not waste your time or endanger your health by following that particular fad diet. 

Maintain A Food Diary

Weight loss is achieved simply by consuming less calories than you burn. However, according to a recent Online poll, conducted by the International Food Information Counsel (IFIC), only about 9% of Americans know how to accurately estimate the number of calories they need to eat in a day in order to either lose weight or maintain a healthy weight. Fortunately, today, there are a number of free and easy to us Online food journal websites that can help you keep track of your calorie consumption as well as mood, weight loss, weight gain, muscle gain, and nutrient consumption. Personally, my favorite Online food journal website is FitDay.com. (Not A Paid Endorsement!)

If you’re not interested in registering with an Online food journal website you can download this free daily food journal template.

Embrace (HIIT) High Intensity Interval Training

High Intensity Interval Training also known as Sprint Interval Training consists of a variety of bodyweight exercises that are performed in a series of short and intense bursts, followed by a short rest period. Doing 4 set of 20 pushups, with a 10 second rest period between each set, is an example of a (HIIT) workout.

Perform high intensity interval training exercises for a minimum of 30 minutes a day for at least three days a week. Log this in your food journal. (HIIT) exercises are designed to increase your heart rate, burn fat, stress your muscles and boost your metabolism. Best of all, studies have shown that those who perform (HIIT) exercises are less likely to experience a diet plateau.

Incorporate A Weight Training Routine Into Your Exercise Routine

At rest, muscle burns more calories than fat. Therefore, those who have a higher muscle mass have a faster metabolism. This is an important concept for those of you who wish to break your cycle of yo-yo dieting. By incorporating a weight training routine into your exercise regiment you can begin to lose fat and build muscle, which will, in turn burn more fat, and lead to weight loss, which is then naturally sustained by the body via this increased muscle mass.

Break Your Obsession With The Bathroom Scale

Weigh yourself just once a week and expect to see no more than a 2-3lb reduction in weight.

Do Not Reward Yourself With Food

As children we are often rewarded with food, especially junk food such as ice cream, pizza and candy. Often, as adults we find it hard to break this cycle of rewarding and comforting ourselves with high calorie junk food. This learned behavior is one of the main reasons why most dieters gain the weight back.

In order to break the cycle of yo-yo dieting you must learn to give yourself a non-food reward for every 5-10 pounds lost. Focus on your interests and reward yourself with something that will help you think of something other than food in the future. For example, if you like photography, and need to lose 20lbs, set X amount of money aside every time you lose 5 pounds so that by the time you reach your weight loss goal you have enough money set aside to buy the camera of your dreams and focus on photography instead of food whenever you feel stressed, anxious or bored.

Change Your Eating Style

Do not eat when you are in a rush or when you can not sit down to eat. Avoid mindless eating by never eating in front of the television or computer. Chew your food carefully and make meals last at least 20 minutes. Take a sip of water between bites and use a smaller plate than you usually do so that you can trick your eye into seeing the same amount of food it is used to seeing.

Brown-Bag It, Lose Weight & And Save $$$

Bring your lunch to work at least three times a week, lose weight and save money. Too often, we don’t make wise food choices when we are at work either because of time restraints or because of lack of quality choices. For example, I have worked in places where the only food options available to those who did not bring their lunches from home came out of vending machines.

For more ideas about how to eat healthy at work check out the article Eating Healthy At Work.

Place Your Health Above The Worth of Leftovers

This is a crime against self and unfortunately it is a crime I often see mothers of young children commit. Mothers of young children will often elect to eat the little bit of food left over on their child’s plate instead of throwing it away in order to not waste food and/or money.

However, if you are the mother of a young child, who is tempted to do this, first consider the fact that those extra 50-100 calories, consumed at each meal and/or snack time, can amount to a weight gain of more than 50lbs a year. This will put a tremendous amount of strain on your physical and mental health as well as end up costing you far more in health care costs in the long-run than you’ve saved by “saving” this food.

Beware of Loving Sabotage

Make your friends and family aware of your intention to lose weight and keep it off. Request that they respect your efforts to lose weight and get fit by accommodating your new diet plan. Learn to say “no” gracefully during those times when friends and family attempt to tempt you with unwholesome foods.

Nurture Your Digestive System

Maintaining a healthy digestive system is imperative when attempting to maintain your weight loss. You can maintain the health of your digestive system by increasing your fiber intake, choosing whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables over sugary, carbonated drinks such as sodas which are known to cause dehydration and constipation. Likewise, be sure to drink eight, 8-ounce, glasses of water a day.

Forgive Yourself

Remember: You didn’t gain weight overnight and you will not lose weight overnight. Diet “slip-ups” are normal. They should in no way be considered a failure on your part. No diet is ever “ruined” if the dieter slips and has a slice of birthday cake at a friend’s birthday party. In fact, it is better to “slip” once in a while than to deprive yourself so thoroughly that you snap, abandon your weight loss efforts entirely, and start binge eating. Just forgive yourself when you “slip” and make a conscious effort to make your next food choice a healthy one.

Photo Courtesy of: http://search.creativecommons.org/#

Mediterranean Diet Explained

The Mediterranean Diet is often called “The Healthiest Diet in the World” because of its healthy weight loss benefits. Just as the name implies, the Mediterranean Diet has been enjoyed by people who live in the Mediterranean region, particularly Italy and Greece, for thousands of years. However, it is only recently that the Mediterranean diet has gained popularity in American.

The Mediterranean diet is a diet low in saturated fat with healthy mono-unsaturated fats being provided through fish, nuts and olive oil. The Mediterranean diet features foods such as:

• dried and fresh fruit such as apricots, melons, apples and oranges
• vegetables such as arugula, celery, cucumbers, peppers, eggplants, mushrooms, etc…
• whole grains
• salmon, turkey, lamb, and tuna but almost no red meat
• a small amount of wine

The Mediterranean Diet is the most studied diet in the world. Study after study has proven that The Mediterranean Diet is effective in preventing gallstones, breast cancer, heart disease, high blood pressure and high cholesterol.

The Mediterranean diet is inherently a high fiber, high carbohydrates diet that helps dieters and health conscious individuals achieve their weight loss goals through portion control and the consumption of low glycemic index carbohydrates.

The Mediterranean Diet is right for you if:

• You are willing to make a lifelong commitment to learning proper portion control
• You enjoy discovering and preparing new recipes

South Beach Diet Explained

The South Beach Diet is a newer, low-carb, high protein diet where carbohydrates are prohibited during the first phase of the plan, and then are slowly introduced back into the diet after two weeks.

The South Beach Diet features three phases all together, with the third being for maintenance. The focus is on lean sources of protein such as chicken, turkey, shellfish, and fish as well as nuts, eggs, and low-fat cheese.

The South Beach Diet’s benefits include fast weight loss and a long-term balanced diet plan to help with weight maintenance. However, the potential long-term health benefits or health hazards of this diet have not yet been thoroughly studied.

The South Beach Diet is right for you if:

• You don’t mind following a very strict diet plan in order to lose weight fast
• You are not vegetarian
• You do not have diabetes or kidney disease. High protein diets are generally not recommended for diabetics and people with kidney disease because of the extra strain these diets place on the kidneys

How The Mediterranean Diet Compares To The South Beach Diet

The similarities of these two diets include:

• Restaurant quality meals
• Both diets provide an avenue for fast weight loss
• Both diets feature a plan for lifetime weight loss maintenance

How The Mediterranean Diet Differs From The South Beach Diet

• With The Mediterranean Diet, alcohol, especially wine, is allowed in moderation.
• Alcohol is prohibited in the first phase of the South Beach Diet.
• The Mediterranean Diet is high in fiber while the South Beach Diet is extremely low in fiber during its initial two phases.
• Portion control is the main focus of The Mediterranean Diet.
• The South Beach Diet restricts what is eaten by prohibiting certain fruits and vegetables.
• The South Beach Diet has only been around a few years.
• The Mediterranean Diet has been around for thousands of years.
• Studies have shown that those eating a Mediterranean Diet have less risk of major diseases and can even increase longevity.
• The long term effects of The South Beach Diet have not been studied, yet.

Many experts argue that weight loss is simple! We simply have to burn more calories than we consume. Though fundamentally right, this theory oversimplifies a concept many people struggle with their entire lives.

Their struggles stem not from their inability to eat fewer calories but from their inability to eat the right type of calories. Helping people lose weight and keep it off through a balanced diet is the foundation of The Mayo Clinic Diet. That is because the only way we can achieve permanent weight loss is by adopting a balanced, healthy diet which consists of individualized diet plans that  fit our physical nutritional needs as well as our lifestyles.

Nutritional Foundation of The Mayo Clinic Diet

• Eat lot of high fiber foods such as fruits and vegetables
• Reduce intake of saturated fats and cholesterol
• Cut back on sweets and salt
• Drink alcohol in moderation but it is best not to drink at all
• Learn to eat smaller portions
• Count calories
• Workout on a daily basis

The Mayo Clinic Diet Recommendations By Food Group

Carbohydrates

Carbohydrates are our body’s main energy source. Complex carbohydrates such as whole grains, legumes and dried beans and grains, staple foods of the Mediterranean diet, are also a major part of the Mayo Clinic diet.

Recommendation:

• 45% to 65% of your daily calories should come from carbohydrate sources
• Focus on complex carbohydrates such as oatmeal and fruit
• Limit your intake of simple carbohydrates such as sugary sodas and white bread

Cholesterol

Our bodies use cholesterol to build and help cells function properly. Typically, our bodies make all the cholesterol that they need.  Any additional cholesterol, often derived through a diet high in cholesterol, is deposited on the sides of arteries and organs. Cholesterol is found in such foods as red meat, poultry, eggs, dairy products and seafood.

Recommendation:

• Limit your intake of cholesterol to no more than 300 milligrams a day

Fat

One of the most concentrated sources of energy, fat has more calories than protein or carbohydrates. Our bodies need fat and use it to absorb vitamins and build healthy cells and neural pathways. Therefore, the kind of fat we consume becomes more important than the amount of fat we consume. Trans and saturated fats which are often found in red meats should be avoided because they raise cholesterol levels and heighten our risk of heart disease.

Recommendation:

• 20% to 35% of your daily calories should come from healthy fat sources such as avocados and nuts

Fiber

Fiber is the bulky part of vegetables and is an essential component of  long-term weight management. There are two types of fiber: soluble and insoluble. Our bodies need both soluble and insoluble fiber. Bran, oats, wheat, green vegetables, apples and other fruits are just some of the hundreds of high fiber foods the Mayo Clinic diet recommends we consume on a daily basis.

Recommendations:

• For women: 21 – 25 grams fiber daily

• For men: 30 – 38 grams fiber daily

Protein

Protein is an essential nutrient for nearly every system in the body. It is contained in the skin, bones, muscles, blood, organs, hormones and enzymes. The major sources of dietary protein are meat, seafood, poultry, legumes, seeds and nuts.

Recommendations:

• Between 10% and 35% of your daily caloric intake should come from protein-rich sources such as fish, nuts and eggs

The Mayo Clinic Diet Personalized Weight Loss Plan

One of the contentions of the Mayo Clinic is that one-size fits all diets do not work for everyone. That is why the Mayo Clinic diet website features a Daily Calorie Calculator tool. This tool is designed to help you design a personalized eating plan for yourself in order to help you lose weight and keep it off.

This is an example of what your personalized plan may look like:

Subject: Female, 225 lbs, 5 ft 6″

Recommendations:

• Daily calorie goal for weight loss: 1200 calories daily

• Snacks and extras: up to 75 calories daily

• Fats: 3 servings

• Protein/Dairy: 3 servings

• Carbohydrates: 4 servings

• Fruits: 3 or more servings

• Vegetables: 4 or more servings

What is “Visualization”?

Visualization is an effective weight loss method.

This is how it works: In your mind’s eye, try to maintain a clear picture of how you will look once you reach your goal weight. This in turn will set in motion an unconscious psychological process commonly referred to as a self-fulfilling prophecy.

Self-fulfilling prophecies work by building a very powerful psychological bridge between belief and behavior. In other words, if you believe you will lose weight and can imagine yourself at your ideal weight than you will subconsciously choose to do what needs to be done in order to reach your weight loss goals.

People who engage in visualization as a weight loss technique report having less cravings for junk food, feeling more accepting of strict diet or fitness regimes, enjoying exercise more, having a better overall body image and reaching their envisioned goal weights easily.

Note: Even though your weight loss will be gradual, the wonderful thing about visualization is that it has the power to give you a more positive body image right away.

The Psychology of Visualization For Weight Loss

Effecting change through the visualization of desired outcomes has become more and more acceptable in recent years. Psychologists do not yet understand exactly how visualization works. This is mainly because visualization is a uniquely personal experience. However, what is clear is that there is a concrete but often subconscious and very powerful connection between our minds and bodies.

For reasons yet unknown, it seems that if we truly want something to happen it is very likely to happen – provided of course that it is something that is possible, and within our control. For those of us who are interested in weight loss, visualization helps clear our minds of any weight loss hang-ups we may have by helping us envision our slimmer and more athletic bodies. In other words, visualization helps us clear away those psychological traps that we often put in our own path.

For example, often individuals who are overweight believe that they cannot lose weight. Sometimes they even say this out loud to their friends and family members. Though untrue, this belief stays in their subconscious and influences their weight loss efforts negatively.

The end result is that these individuals end up battling themselves and the negative thoughts that tell them, “There is no point in dieting. You cannot lose weight so you should just go ahead and eat everything you want”. Visualization can serve as a first step towards learning to overcome such negative thoughts and impulses.

How To Practice Visualization for Weight Loss

It is important to practice visualization on a daily basis. All it takes is for you to find a quiet place in which you can relax and allow your imagination to take over for just a few minutes. In your mind’s eye, image yourself at your ideal weight. If you need help, try finding a photograph of yourself at your ideal weight.

Note: Visualization is a uniquely personal experience and therefore, there is no right or wrong way of doing it.

An effective visualization method is to visualize yourself slimming down. To do this just focus on a particular part of your body, for example, your right thigh and, in your mind’s eye, imagine it slowly becoming thinner. Next, move on to your other thigh, and so forth.

Another effective visualization method is to think of yourself as already at your ideal weight. Create your own affirmations and repeat them often, always in the present tense. For example, “I am glad to be flexible, fit and slim” and not, “I will one day be flexible, fit and slim”. Enjoy the feeling of having a positive self-image and over time, this positive feeling will help you stick to your weight loss plan.

There is no such thing as a negative calorie! A calorie is a unit of heat and it cannot be negative. In this sense the term “negative calorie food” refers to a food whose calorie level is so low that it takes more energy to eat and digest than the food actually contains.

For example, if we consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So, theoretically speaking, every time we drink a glass of cold water we burn a couple of calories and lose a little weight.

By now you are most likely thinking, “There must be very few foods like this. Most foods that are believed to possess negative calories do not really cause the body to burn more calories than they add, or if they do the effect is negligible”.

This rationale is false because the human body is designed to burn calories in order to keep us alive and breathing. For example, one cup of chopped celery, which has around 16 calories, does not give us enough calories to cover both the energy that it takes to consume and digest. Now add to this the amount of calories the brain uses to function..etc… and you will see why celery and other foods like it are often referred to as negative calorie foods.

Pros of  The Negative Calorie Diet

The negative calorie diet is a vegetarian/vegan high fiber diet. Incorporating elements of the negative calorie diet into your everyday diet can help you maintain a healthy weight, lower your sodium intake and manage your cholesterol.

Dangers of The Negative Calorie Diet

The negative calorie diet, if taken to the extreme, can function as a starvation diet. Negative calorie foods are most attractive to anorexics and individuals suffering from other types of eating disorders. A negative calorie diet, if carried out over an extended period of time, will obviously result in starvation and severe nutritional deficiencies. Worst yet, the calories burnt usually come from muscle mass, and the result is debility and wasting.

Negative Calorie Diet Tips

Using the negative calorie diet as a form of fasting or detox diet is the healthier option. It is best to plan on carrying out such an extreme detox diet after a time during which you have been eating an overly-rich diet. Provided you are otherwise healthy, the negative calorie diet can be a great way to clean out the system. However it is still best to take medical advice before attempting this form of detox diet.

The Negative Calorie Diet Detox Guidelines:

• It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

• Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple of days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

• You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. If the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

• Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.

• When you end the detox, plan a gradual return to normal eating.

List of Negative Calorie Diet Food Items

Check the nutritional information of these foods using our nutrition facts calculator

• Apples
• Asparagus
• Beets
• Blueberries
• Broccoli
• Cantaloupes
• Carrot
• Cauliflower
• Celery stalk
• Celery root
• Cranberries
• Cucumbers
• Eggplant
• Endives
• Garden cress
• Garlic
• Grapefruit
• Green beans
• Green cabbage
• Lamb’s lettuce
• Lemons
• Lettuce
• Onions
• Papayas
• Pineapples
• Prunes
• Radishes
• Raspberries
• Spinach
• Strawberries
• Tangerines
• Tomatoes
• Turnips
• Zucchini

Weight Watchers is about 45 years old. The program began in the early 1960’s when a group of friends met in the founder’s home to discuss weight loss techniques. This remains a cornerstone of the program today, via local Weight Watchers meetings or online chats.

The POINTS® system is a well-known hallmark of the program. Under this system, each food is given a POINTS® value, which is determined by the food’s caloric content and the number of grams of fat and fiber it contains. To give you some examples, a 4-ounce, skinless, boneless chicken breast weighs in at 3 points while 4 ounces of 90% lean, raw ground beef has 5 points; a slice of wheat bread has 1 point, whereas a slice of sourdough bread has 2 points, and a slice of frozen, garlic bread is 4 points; a cup of lettuce contains zero points, as does a cup of canned asparagus; a cup of grapes will cost you 1 point.

Plan participants are given a daily POINTS® limit, along with a weekly bonus point allowance, based on individual factors, such as gender, current weight, and normal activity level. Additional points can be earned by engaging in a myriad of physical activities. The bonus points can be expended all at once or portioned out to augment the daily POINTS® allowance. The most recent Weight Watchers plan–the Momentum™ program–combines the concept of counting points with choosing foods that rank high in the satiety factor, such as fruits and vegetables, lean protein, whole grains, and fat-free dairy products.

Advantages of Weight Watchers

One of the primary differences between Weight Watchers and other weight loss programs is the amount of flexibility that the plan participants are given. No food or food group is forbidden, and while the Momentum™ program encourages the consumption of bulkier foods that are more filling, the ultimate choice is left to the individual. By following the program religiously, participants can expect to lose up to two pounds a week; attempting to lose more than two pounds a week is discouraged.

POINTS® values can be calculated for favorite recipes by either purchasing a calculator designed to do so or by using the online calculator. Dieters can elect to participate in the program by attending weekly meetings that are conducted by ”leaders”—individuals who have lost weight on the program themselves (and kept it off) and who have been trained by Weight Watchers to provide support and guidance to others

Those choosing this option can also subscribe to eTools, which allows them to access the interactive tools available on the Weight Watchers website. Other dieters may opt to subscribe to Weight Watchers Online, which has customized sites for men and women. Subscribers can chat on line with other program users and exchange hints, recipes, challenges, and success stories. The site also offers interactive tools that allow the participant to calculate and track points, physical activity, and weight loss.

Additionally, the website provides the users with video workout demonstrations and workout tips, a resource library of weight loss strategies, restaurant recommendations, and over 3,000 recipes.

Disadvantages of Weight Watchers

Although flexibility can be viewed as an advantage of the Weight Watchers program, it can also prove to be disadvantageous to some dieters. The freedom and vast number of choices may make sticking to the program more difficult for these individuals. And, unlike some other weight loss programs, Weight Watchers requires counting. Not calories or carbs or fat grams, but points. And counting is counting, so anyone who is turned off by this aspect of dieting will be unlikely to achieve successful weight loss on this program.

Cost and Coupons For Weight Watchers

The cost of the Weight Watchers program differs depending on which option you choose—meetings or Weight Watchers Online. Weekly meetings vary in cost by locale, but generally run between $13 and $15 a meeting. A subscription to eTools will cost you an additional $12.95 a month.

Alternatively, you can purchase a monthly pass for $39.95 a month (about $9.22 a week), which allows you to attend an unlimited number of meetings and provides you with free access to eTools.

A subscription to Weight Watchers Online costs $47.90 for the first month and $17.95 for each additional month under the standard monthly plan. Weight Watchers also offers a three-month savings plan for its Online program. Under this plan, subscribers pay $65 for the first 3 months and $17.95 for each additional month—which translates to about $5 a week. The cost of the online program can be even lower when using a promotional code for Weight Watchers discount.

Who is Weight Watchers For?

Individuals who want to lose weight, but who want the freedom to make choices for themselves may find Weight Watchers an attractive option. Under this program, they can choose between, say, eating a small piece of cake or having a glass of wine. Those who like to dine out and/or entertain regularly will be able to do so without feeling as if they “blew” their diet that day.

Those who enjoy physical activity will appreciate being able to increase their activity levels to garner even more points to spend on that “special occasion.” Busy lifestyles are accommodated with an ever-growing number of prepackaged foods that have their POINTS® values prominently displayed. Weight Watchers’ literature also suggests that the most successful participants are those who become actively involved in the Weight Watchers community through meetings or online chats.

In Conclusion

The Weight Watchers program promotes a balanced eating plan, physical exercise, and lifestyle modifications. It allows the flexibility that most diets do not. The program does not require the consumption of any special foods, so the transition from weight loss to maintenance is almost seamless. But those who need more rigidity or who easily get discouraged when the pounds don’t come flying off may not find the program helpful. Counting points, like counting calories, may cause some dieters to focus on food, to their disadvantage. The cost may also be a deterrent, with the cheapest plan pricing out at about $5 a week.

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Five of the meals must be purchased from Medifast, which can easily be done online. Alternatively, meals can be purchased at one of the Medifast Centers located throughout the U.S. or through a doctor who has registered as a Medifast Medical Provider.

There are currently over 70 meals from which to choose, including soups, chili, stew, oatmeal, eggs, pancakes, shakes, fruit drinks, hot drinks, iced teas, bars, soft serve, and puddings. The sixth meal—the “lean and green” meal—is prepared by the dieter (frying is verboten) and consists of a 5 – 7 ounce (depending on the fat content) serving of meat or fish and three servings of vegetables.

In addition to the six required meals, the program allows for one “optional snack” a day. Choices include 1 sugar-free popsicle or ½ cup of sugar-free gelatin, 2 dill pickle spears, 3 celery sticks, or 3 pieces of sugar-free gum or mints. As is the case with most weight loss plans, drinking 64 ounces of water daily is recommended. Moderate exercise is also recommended, but only after the dieter has been on the program for a couple of weeks. (Those who already exercise regularly are advised to reduce the time, frequency, or intensity initially to give their bodies time to adjust to the restricted caloric intake.)

Once the desired amount of weight is lost, the participant is encouraged to enter the Plan’s transition phase wherein the participant gradually increases his/her caloric intake to 1,500, the recommended level for maintenance.

How Much Weight Will You Lose?

The Medifast literature indicates that a plan participant can expect to lose two to five pounds a week, a credible assertion, given the very low caloric intake that the plan allows. As anyone who has attempted to lose weight knows, the pounds will come off only if we eat fewer calories than we expend. Medifast aids in the process by making it easy. There is no need to count calories—or carbs or fat grams, either– so you can stash your calculator away with your frying pan. You simply eat (or drink) the five, nutritionally-balanced, portion-controlled meals that the program provides—and delivers to your door if you wish–along with your “lean and green” meal.

Consuming the Medifast meals every two to three hours throughout the day as the program instructs helps to control hunger, regulate blood glucose levels, and prevent muscle mass loss. Plan members have free access to MyMedifast.com, where they can exchange hints and share frustrations, experiences, and victories with other members and receive personalized support from Health Coaches, licensed dietitians, and certified personal trainers. The site also allows them to track their progress, record their meal and exercise plans, and utilize the online journal feature.

Disadvantages of Medifast

The program’s limited number of food choices may be viewed as a negative by some. Fruit and dairy products, sugary treats, alcohol, and even whole grains and higher-carbohydrate vegetables, such as corn, peas, and potatoes, are prohibited. Too, a number of program participants have complained that a few of the Medifast meals are tasteless, but most of them reported that they were able to use the 5 & 1 Plan’s list of allowed herbs and condiments to add the flavor and/or spice they desired.

Medifast Cost and Coupons

According to the Medifast website, the daily cost of the Medifast-supplied meals is approximately $11—which translates to $330 a month. Because the plan is severely calorie restricted, it should ideally be undertaken only under the supervision of a medical professional, as Medifast strongly recommends in its literature. You can choose to rely on guidance from your personal physician or visit a Medifast Weight Control Center if one is located in your area. In either case, these visits should be taken into consideration when you calculate the cost of the program for yourself.

Medifast Coupon Codes are available online and can reduce the cost by as much as $50.

Who is Medifast For?

The Medifast 5 & 1 Plan will prove successful for anyone who is committed to losing weight and willing to stick to the program. The relatively large number of pounds shed, particularly in the beginning, should serve to motivate those who have been discouraged by other weight loss programs. It is convenient for those who have busy lifestyles since most of the meals are of the “as is” or “add water” variety. Those who have significant amounts of weight to lose and are considering bariatric surgery may want to give this program a try before undergoing the knife. It is a cheaper and non-invasive alternative, and either way, a change in lifestyle will be required.

In Conclusion

Bottom line: If you want to shed pounds quickly, don’t want to spend hours at the gym, and are willing to subject yourself to a fairly regimented eating routine, this diet may be for you. The easy-to-prepare meals make it a simple plan to follow, which should prove very advantageous to those with busy schedules and/or those who have to prepare meals for other family members. The biggest disadvantage for these dieters will most likely be the cost. On the other hand, if you’re not committed to making life-long changes in your eating habits, your weight loss will only be temporary. After losing your weight, you will need to follow Medifast’s transition and maintenance programs, or all your efforts will be for naught.

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As hard as losing weight seems to be, it is quiet easy to slim down and stay that way. Pills, weight-loss clubs, and other schemes are all popular ways people use to lose those extra pounds, when in fact, losing weight does not have to be so hard! The key to losing weight is burning more calories than you take in, and making small changes to the way you do things from day to day.

To lose one pound, approximately 3,500 calories more than what is already being burnt needs to be burned. This doesn’t mean all of the calories should be burnt in one day! By gradually adding more activity to your daily fitness routine and monitoring what you are consuming each day, the extra calories will begin to add up! Burning around 300 calories per day is ideal for most, and this can be accomplished with a combination of exercise and diet.

Weight loss exercises such as walking, riding a bike, and even regular household chores can assist with weight loss. A 50 minute workout 5 days per week is recommended if you are trying to lose weight. Exercises can be easily added to the day. Instead of watching your favorite show on television, do yoga for 15 minutes, or ride your bike around the block. Calculate your BMR (basic metabolic rate) to determine the amount of calories that you should be consuming, and keep track of the things you are eating as well as calorie intake. Subtract your BMR from the amount you are currently consuming , and if it is more, it needs to be reduced.

Drinking water instead of soda can amount to quiet a few calories, as can adding a balanced diet with plenty of fruit and vegetables instead of fried and processed foods. The key to losing weight is burning calories, and following this regimen will help you slim down quickly!

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My name is Andrew Sheridan. I’m certified in alarm security and I have helped in starting over 7 websites. I like sports, I really enjoy baseball. I love to fish, hunt, and I love racing and working on cars. I’m interested in business, and architecture. One of my pursuits in life is to own a business chain that is worldwide.

Hot red pepper has been flavoring foods for thousands of years. Today it is used to add that spicy appeal to Mexican, Thai, and Indian foods. But red pepper can do much more than merely tantalize taste buds: it may even offer relief to the growing obesity epidemic.

Red pepper, also known as cayenne pepper, is a spice taken from plants in the capsicum genus. The chili peppers from these plants not only served to spice foods throughout the ages, but also saw use in preservatives and medicines.

In recent years, researchers have revealed a new use for capsaicin, the active component of red chili peppers. Capsaicin has been found to aid in weight loss and to prevent the accumulation of fatty tissues in both animal and human studies.

For the first time in human history, obesity has become the most prevalent of metabolic diseases. Roughly ten percent of the world’s population is obese, and these rates are much higher in some countries. For instance, 33% of US citizens are obese and so is 24% of the British and New Zealand population. People in Australia are the world’s third fattest people with obesity rates reaching 22%. Despite the fact that obesity is treatable, preventable, and inextricably linked to a multitude of health problems– cancers, heart disease, type 2 diabetes, osteoarthritis, high blood pressure, etc– its rate continues to grow around the globe.

The discovery of the anti-obesity effects of capsicum has led to the creation of numerous capsicum-based diet supplements that might help those who want to lose weight. How can capsicum (red pepper) assist weight loss efforts?

Red Pepper Leads to Reduction in Appetite

Capsaicin, the active ingredient in red pepper, has been studied extensively. The first study examining its effect on human eating behavior took place in 1999 and involved 23 participants, which were made up of both men and women. Researchers sought to discover whether red pepper would affect feelings of satiety or total calorie consumption.

In the study, participants were each given a meal; some meals contained 10 grams of red pepper, and some did not. After several hours, participants were given a second meal, and they were instructed to eat as much as they liked. Researchers found that those who had received the red pepper reported feeling more satiated after the first meal. In addition, they ate less food during the second meal. The scientists concluded that capsaicin increases the feeling of satiety and reduces total food intake.

The effects of capsaicin on appetite were again studied in 2005. In this study, 24 men and women were given either a placebo or a small dosage of red pepper before meals. After two days of observing the subjects’ eating behavior, researchers found that those who received red pepper consumed less fat and ate 15% less food overall than those in the placebo group.

Capsaicin and Caffeine – The Proven Weight Loss Combo

Studies have shown that capsaicin’s anti-obesity effects can be improved by the addition of other bioactive substances. Based on the findings of various scientific studies, most of the red pepper diet formulations now contain a potent blend of capsaicin and caffeine. These supplements go beyond the weight loss benefits of capsaicin because the synergistic effect of their ingredients is greater than the effect of any of their constituents alone.

A 2001 study conducted by Yoshioka explored the combined effects of red pepper and caffeine on daily calorie consumption. The 8 male participants were provided a full spread of meals over a 24-hour period. Each participant ate at their leisure until full. On another day, the same experiment was conducted, but this time meals contained both caffeine and red pepper. Researchers found that the combination of caffeine and red pepper had a pronounced effect on calorie intake that resulted in participants eating at least 600 fewer calories a day.

A similar study conducted by Reinbach in 2009 supported these findings. Reinbach found that capsaicin did indeed reduce appetite, and he recommended that through the addition of other bioactive compounds, capsaicin’s effect could become greater.

Red Pepper Increases Metabolic Rate

Scientists have long known that eating food raises our metabolic rate and creates heat. This is known as diet-induced thermogenesis. Foods that have a pronounced effect on thermogenesis are useful aids in combating obesity, because they increase the rate at which calories are burned. Indeed, they provide a solution to the commonly experienced drop in metabolism that dieters experience after losing the first several pounds. Capsaicin is one compound found to increase thermogenesis, and its efficacy has been demonstrated in several human studies.

Red Pepper Lowers Potential for Fat Storage

A report published in the Journal of Proteome Research in 2010 explored possible causal mechanisms for the anti-obesity effect of capsaicin. Researchers fed two groups of rats a high fat diet. One group received a capsaicin supplement. It was found that while the control group gained weight, the rats in the group that received capsaicin actually lost 8% of their body weight.

In an effort to explain the capsaicin induced weight loss, researchers looked at the levels of certain fat-storage related proteins. They identified several key proteins that were less prevalent in the capsaicin group of rats. The proteins in question have been linked to the occurrence of obesity in humans, and they play a role in the metabolism and synthesis of fatty acids and the creation of fat tissue. It is hypothesized that capsaicin lowered the level of these proteins, thus reducing the ability of the rats to store fat tissue even when consuming a high fat diet.

Red Pepper Causes Body to Rapidly Burn Fat

In a 2010 study performed by Joel Cramer, PhD, at the University of Oklahoma, the combination of caffeine and capsaicin were studied to find their effect on energy expenditure in humans. Cramer administered a pill to 28 male and female research subjects on two different occasions. On each occasion, subjects received either a placebo or a mixture of capsaicin and caffeine. It was found that in just one hour after administration of the active compounds, subjects showed an 8% increase in their metabolic rate. An 8% increase in resting metabolic rate has the same energy expending effect as taking a 20-minute jaunt every day– but in the case of red pepper these calories are burned without doing anything.

In Closing

The weight loss prowess of capsaicin has been demonstrated in no fewer than 45 peer-reviewed studies over the past several decades. It is without question that capsaicin is correlated with weight loss, at least according to researchers. Among capsaicin-based supplement users too, there seems to be consensus that such supplements not only aid in weight loss but also result in increased energy and ability when working out at the gym.

However, one should not forget that taking supplements is only one piece in the whole picture of successful and lasting fat loss. Consuming fiber and low-glycemic index starches from grains, fruits and vegetables, getting unsaturated fats from nuts, fish and olive oil, and sensibly restricting overall caloric intake are other important dietetic aspects in ones weight loss endeavor.

About the Author

Matthew Constas received his PhD in Medicinal Chemistry and has worked as a researcher at Saint Louis’s Washington University. He is passionate about the health enhancing benefits of natural substances, and he is particularly interested in helping combat the current obesity epidemic. He often writes reviews about best weight loss programs and meal replacement plans. He also blogs about Medifast shakes coupons and how to get Diet To Go coupons and discounts.

Clean Up

Straightening up your living area is a great way to turn up your heart rate and burn calories. 23 minutes of high intensity cleaning is all you need to burn 200 calories. Get creative and move with purpose.

Go For a Swim

Beat the summer heat and go to your local swimming pool. 27 minutes of wading in the water will do the trick. Just remember to pack the sun block SPF 15

Play With Your Kids

16 minutes of running around the yard, friendly wrestling, and other great activities with your kids is a perfect way to get the blood flowing and spending time with the most important people in your life.

Go Grocery Shopping

Pushing the cart around the store for almost 43 minutes is just the start. If you can manage to carry your own bags to your car, into the house, and put the food away you can add another 200 calories or more to your daily total!

Go Bowling

44 minutes of bowling with family and friends is another great way to burn calories and have fun at the same time. A 49 minute game can scorch 200 calories.

There are literally dozens of other ideas to get exercise without going to the gym. You can make even the most mundane activities fun and a little more exciting by doing them with more oomph. The point is, just do it!