The T-factor and Rotation Diets

To Count Or Not To Count?

by Tanya Zilberter, PhD


To Count (calories) Or Not To Count? That is the question! Some dieters think the very act of counting is very beneficial. They believe the more variables you are counting the better. It disciplines and creates awareness, they say. In the T-factor and Rotation Diets you don't count calories but fat grams. Dr. Katahn promises weight loss of up to a pound a day. The good thing is that even if you cheat, you progress anyway, just at a slower pace.

If you choose to follow the T-factor system, you count only fat. However, when you take a close look at it, the diet contains the same elements as those in the rotation diet. This is how it looks: The permissible fat amounts fluctuate significantly making three distinct maximums during the cycle. However, it is more evident in the daily fat grams and less evident in the breakfast, lunch, dinner, or snack planners.

This is the program's simple schedule. You go on a 600 Cal. a day regime for three days, 900 Cal. a day for the next four days, then to 1,200 calories for a week. After that you repeat the cycle (600+900+1200) once again and enjoy your well deserved vacation from dieting. The vacation is exactly what prevents your metabolism from slowing down. Depending on your desired degree of weight loss and your current success, the vacation can last for a week or a month. It is completely up to you as long as you are not gaining weight. If you need it, there is the maintenance part of the plan. Then you go on the diet again and so on and on, until you reach your ideal weight.

What I personally liked the most is that Dr. Katahn noticed that his taste sensitivity increased so that much plainer food became delicious to him. Since it can be considered confirmed that taste intensity influences the very set point for body weight (the tastier the heavier), this diet can work by lowering this set point because you just don't need overly intense flavors to satisfy your taste buds.

You might want to use even more practical versions of the diets. There are two books, one a cookbook, The Rotation Diet Cookbook A 4-Day Plan for Relieving Allergies, another is also a very practical aid: The T-Factor Fat Gram Counter.

Commentary: The science of this diet is up for question. This sounds more like a scheme to decrease caloric intake. The daily calorie levels of this plan place it squarely in the category of starvation diet. Most nutritionists would place the figure between 1000-1200 calories, which is significantly above the first two rotations. The reality of popular diet products and programs is that few work in the long term because they don't focus on the sustainable strategies of balanced nutrition, exercise and personal motivation. The "Rotation Diet" is simply not sustainable in the long-term because it's just too aggressive and short-term in its focus. But don't be discouraged, there are good plans out there that can help you achieve your goals.

5 Myths about Weight-Loss Supplements

By Joanne Eglash
eDiets Healthy Lifestyles Columnist

Is there a dieter who hasn't, at some point in his or her life, wished for a magical pill that would end that battle of the bulge? Most of us have spent more than a few dollars on a supposedly simple solution to our weight-loss dilemma. The typical result: We've wasted our money and time -- and the scale hasn't budged.

Lose weight without worrying about portion sizes, counting points or even washing dishes… Check out eDiets' meal delivery and get healthy, chef-prepared meals delivered right to your front door! It's the easiest way to lose weight without magic pills or potions.

Here's the real skinny on weight loss supplements:

Myth Number One: There's a quick, easy path to weight loss. You just need to figure out which advertiser to believe, purchase that product and voila! You'll be a size 2 in less than a week.

Fact: Regardless of how much it costs and what the label promises, no product is going to substitute for the two basics of weight loss: diet and exercise. If you eat more calories than you burn, the scale will rise. Your clothes won't fit as well. And you'll experience that sting of "I wasted my money."

On the other hand, if you use that money on smarter food choices and an exercise program such as dance aerobics classes or a gym membership, you can burn more calories than you eat. The scale will show that you've lost weight -- and your clothes will fit better.

Myth Number Two: Hoodia is the hot new solution that will make your hunger vanish and cause you to lose weight quickly and painlessly.

Fact: Although there are no known precautions for using Hoodia that are known of to date, this supplement “is not thermogenic, so does not speed up the metabolism. It is simply an appetite suppressant,” explains Dr. Fred Pescatore, MD, MPH, CCN and author of The Hamptons Diet. "It does work but it is not a superstar. It will lessen the severity of hunger but will not take it away completely. Also, one must make sure they are getting the South African Hoodia that has the research behind it. It is a rare cactus and there are many imitators on the market, so buyers beware (of) this one."

Myth Number Three: CLA will melt the fat on your body, especially around your stomach, and help you tone up more quickly and easily. Take it, and those fat cells will vanish!

Fact: Despite those ads guaranteeing you’ll lose weight when you take CLA, this supplement "has no clear evidence to support this claim," according to Dr. Pescatore. "It is a medium chain triglyceride that may help metabolism and fat burning in the areas around the abdomen in an attempt to offset cortisol. However, in my opinion and my practice, I have never seen CLA do anything by itself for weight loss."

Myth Number Four: Those drinks with caffeine as an added ingredient will give you so much energy, you’ll breeze through even the toughest workout -- and extra caffeine is totally safe.

Fact: Read this before you take another sip of that quadruple-caffeinated drink! "It is not safe for people to take caffeine in this way," Dr. Pescatore says. In particular, "anyone with blood pressure, or heart rhythm abnormalities, mitral valve issues, pregnant women nursing women and diabetics should avoid these."

Myth Number Five: Chromium and carnitine are super-powerful supplements for dieters. They speed up your metabolism and burn off that stored fat quickly and easily.

Fact: Chromium does “help balance blood sugar,” explains Dr. Pescatore, and it “has earned a qualified health claim from the FDA to say so.” Carnitine, however, does not help to burn stored fat in this physician’s experience and he has not “seen this work.”

When it comes to weight-loss supplements, Dr. Pescatore tends “not to recommend them.” Why? “Because people need to learn to lose weight by managing the foods they eat. Magic bullets at this point in time do not exist, and if the healthier foods are not in your diet to the utter elimination of the unhealthy ones, then there is really no way one is going to lose weight.”

2008 could be your best year yet! eDiets can help make your weight-loss goals a reality! Get a personalized diet and custom fitness program, plus 24-hour support from our online community of experts and members! Find your perfect diet today with this FREE diet profile.

Joanne Eglash is a writer and an editor specializing in health, weight control and fitness. She's written for a variety of publications and websites, ranging from Energy for Women magazine to KidsHealth.org and is a certified personal fitness trainer currently completing her M.S. in nutrition. For more information about Joanne, visit her Web site at www.geocities.com/snackscribe.

A raw food diet for a healthy dieter

Q: I'm 20 years old, female, 5'6" and 125 lbs., my diet is already fruit and vegetable rich but I would like to eat raw foods.

Everything I have read regarding switching to a raw food diet has shown benefits for people who come from a junk-food background, but what about people who already eat a healthy diet? Will I notice any benefits? The major changes I see occurring are in changing my protein sources (from eggs, fish, turkey, chicken) and eliminating the majority of my grains.

A: From all I know about the raw food diet, the health benefits should continue for as long as you are on the diet. However, the longer you are on ANY diet, the greater its dangers because there is no such thing as 'healthy' diet - any restrictive (qualitatively or quantitatively) eating rubs your body of one group of essential nutrients or the other.

For one thing, none of plant-originated foods provide all amino acids your body needs so you have to supplement the two of them that can be found only in animal-based foods. Same is true for vitamin deficit after eliminating the grains.

So I'd be careful about planning your diet. You might want to learn from the experts (see the reading suggestion).

Also, be careful about your body composition: check your body fat percent rather than just body weight.

Reading:

• Healthy Raw Food
• Learn Where the Raw-Vegan Diet Has Failed
• Losing weight can be as bad as being overweight
• Body Fat calculator
• Why Do We Need to Think About It?

Tanya Zilberter, PhD

Meal Plans 101

10 Changes To Make Your Diet 90% Better
Jayson Hunter RD, CSCS
Meal Plans 101

Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.

Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.

1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.

3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.

4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.

5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.

6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.

8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.

10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.

Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to Meal Plans 101

The Metabolic Syndrome: Time Bomb is Ticking.

Read also:
The Time Bomb is Ticking.
The Metabolic Syndrome is Virulent and Lethal…

The Twin Epidemics - a wake up call
by Tom Venuto
Burn the Fat

"Big Billie," as we call him at the gym, just got the bad news. His doctor told him: "You have diabetes." He's been feeling depressed ever since. He never thought it could happen to him.

Billie is a 43 year old powerlifter I've known for years. He's a mountain of a man with a 545 pound bench press. At 5' 9" tall and 265 pounds, he has muscle on top of muscle, but NOT all of that weight is lean mass. Billie is overweight.

Billie does zero cardiovascular exercise and for years, he has defiantly eaten anything he wanted. He even used to crack jokes about his "big gut" all the time.

His strength and muscle mass didn't protect him from diabetes. For the first time in his life, fortunately, he came around asking what he should eat to lose fat and get healthy again.

The Time Bomb is Ticking. The Metabolic Syndrome is a Virulent and Lethal Group of Risk Factors…

Dr. John Kovacs, a long time 'Burn the Fat' newsletter reader and M.D., sent me an email just yesterday, coincidentally, that left me aghast:

"Tom, I just came back from a Kaiser Permanente Annual Diabetes Conference here in LA today and some of the findings are unnerving. Here are a few facts for you to think about as you write your newsletters."

• Currently 1/3 of people with diabetes are also depressed.
• 47 million Americans have what is called Metabolic Syndrome, due to obesity.
• 40 million additional Americans have Pre-Diabetes, with abnormal glucose tolerance.
• 20 million Americans are diabetic.
• 60 million Americans are obese, with BMI over 30.

• There were 195 million diabetics in the world in 1995.
• There were 200 million diabetics in the world in 2000.
• By 2030 there will be 366 million diabetics in the world.

Death rate from complications of diabetes has increased by 45% since 1947. Depression precedes diabetes. Depression precedes metabolic syndrome. Depression precedes obesity.

Medical Doctors can impact only about 10% of the people regarding premature death from all causes, and 90% are out of control of healthcare systems and doctors.

Smoking causes 435,000 premature deaths per year in the USA. Half of all smokers carry some mental illness diagnosis.

58% of diabetes is directly caused by obesity. 14% of diabetes is directly due to physical inactivity.

365,000 premature deaths are caused directly by obesity and inactivity.

Researchers with a great idea for a new medication to treat or prevent diabetes have only about a 2% chance that their idea will ever reach the market, due to the regulations and constraints on such development.

From time of idea, to time of marketing for a new medication is currently around 20 years. We don't have enough time to wait for the magic bullet. 50% of all drugs given to patients do not work for the patients that they are given to. That is the nature of genetic variability.

Every 10 seconds one diabetic person dies in the USA. But in the same 10 seconds two new diabetics are diagnosed with the disease.

Absolutely no intervention tested is effective in slowing or stopping the progression of pre-diabetes to diabetes. The only thing that appears to make any difference at all is to reduce body fat and stabilize the function of the cells in the pancreas that produce insulin.

"As I said above, it was a very interesting conference, and outlined the fact that at current rates of diabetes appearance we will never impact that in the healthcare industry. We must do something to CHANGE THE BEHAVIOR OF PEOPLE. In the 1960s we did that with seatbelts. In the 1950's 50% of Americans were smokers, and now only 25% are. We still have a long way to go."

"I tell my patients that it is not a disease, but a condition that requires management. If you ignore it, other bad things will happen."

Special thanks to Dr. Kovac for sending me these statistics to share with all my readers.

Now take a look at this list:

1. Abdominal obesity (waist circumference greater than 40 inches/ 102 cm in men, or 35 inches/ 88 cm in women
2. High triglycerides: greater than 150 mg/dl
3. Reduced HDL cholesterol: lower than 40 mg/dl
4. elevated blood pressure: greater than 130/85
5. elevated fasting glucose: greater than 110 mg/dl

This is a list of the symptoms of metabolic syndrome. If you have three or more of these symptoms, you have metabolic syndrome and you are at greater risk of cardiovascular disease as well as type 2 diabetes.

A randomized controlled clinical trial at Brown Medical School just published in September said that one third of overweight subjects had metabolic syndrome and that males and people over age 44 were at even higher risk.

The good news is, the research also showed that even small losses in bodyweight markedly reduced the risk. For each 1 kg of weight lost, the odds of metabolic syndrome were reduced by 8%

If you have a friend or loved one who is at risk, please share this information. You can always give someone a friendly, caring nudge, although I realize that sometimes, a "slap in the face" wake up call is needed.

If you are carrying excess body weight yourself, then I'm giving you a nudge, or consider this your wake up call.

Whether you use my program (www.burnthefat.com), another program, or you just do it completely on your own, I'm urging you not to wait.

Begin to change your behaviors today. Begin to clean up your eating habits right now. It doesn't matter that it's the holidays. In fact, with this being a stressful season with many temptations,
there couldn't be a better time to start.

I also urge you to include exercise, not just diet.

Results of an Austrian study were just released a week ago which said that "fat loss depends on the energy deficit only and not the method for weight loss." It was the second study of its kind this year and the media and anti-exercise bandwagon jumped all over it and started shouting "see! You don't need exercise after all. Just diet."

"A caloric deficit from food reduction causes the same amount of body mass lost as an equal caloric deficit from aerobic exercise???" No kidding Einstein! It's called the law of energy balance.

As Dr. John Berardi recently said, "not exercising is a fool's choice."

People who exercise, especially when they do both weight training and cardio, usually have outstanding glycemic control and fewer problems with blood sugar management, not to mention all the other health and fitness benefits.

They not only weigh less, they are stronger, fitter and have more attractive physiques.

Any energy deficit will make you lose body mass. But what is your "lighter" body going to look like after losing body mass from diet alone? A smaller version of your current body maybe? Or maybe just a "skinny fat person." what more would you expect with no exercise?

Exercise is the chisel you use to sculpt your body.

Yes, losing weight with diet alone will improve your health and reduce risk of metabolic syndrome and diabetes. But no amount of food restriction will get you fit and strong or give you a nice physique. Here you have the simple 1-2-3 formula which is the optimum way to improve your body composition, get healthier, get fitter, AND get stronger.

(1) Healthy food choices with mild caloric deficit
+
(2) Cardiovascular exercise
+
(3) Weight training

If you're not using this formula, then read those statistics again, especially the ones about inactivity. I hope they serve as a wake up call to millions and I hope the message is clear:

Do not ignore this "twin epidemic." Change your behavior. Start with yourself, then help others.

Post your thoughts, comments or feedback at: Burn the Fat

Tom Venuto is a natural bodybuilder, certified strength and
conditioning specialist (CSCS) and a certified personal trainer
(CPT). Tom is the author of "Burn the Fat,"
which teaches you how to get lean without drugs or supplements
using methods of the world's best bodybuilders and fitness models.
Learn how to get rid of stubborn fat and increase your metabolism
naturally by visiting: Burn the Fat

How to Handle Hectic Holidays

By Merilee A. Kern
eDiets' Modern Mom

Why not celebrate the holidays by taking charge of your diet and your life? eDiets can get you moving in the right direction. For a LIMITED TIME ONLY, get 25% off an eDiets membership! To learn more, CLICK HERE.

The holidays sure have a way of getting us off track, don’t they? Maintaining a healthy routine between Thanksgiving and New Year’s Day is difficult for even a professional planner with the diet resolve of steel. You are bound to suffer from a momentary indiscretion or two, so don’t get down on yourself. It’s important that we modern moms resign ourselves to doing the best we can -- and make it OK emotionally. That means you have to give yourself permission to do what you know is right without feeling guilty about it. For instance, give yourself permission to spend quality time with your child(ren) after a long work day.

It’s also important to figure out what CAN be done to preserve your health during decidedly hectic times such as these. With a little help from eDiets’ nutrition experts, I have assembled a list of things that even the busiest modern mom should be able to do during the holidays:

DIET:

• Eat clean. Yes, I KNOW those dog-gone holiday baskets are everywhere (especially in the workplace). However, with less time to work out, your health-seeking, weight-loss efforts will depend on the ability to keep your caloric intake to reasonable levels. Chewing mint-flavored gum (which will make chocolate and other things not taste as good) or sucking on hard sugar-free candy can help you resist those temptations. Or enjoy a mug of sugar/fat-free hot chocolate or a low-fat oatmeal and fruit cereal bar at your desk.

Don’t just deprive yourself -- make some kind of reasonable trade! Again, you just need to plan ahead and have your emergency foods readily available. If you make only one list per week, make it a healthy grocery list.

• Eat small, healthy meals every few hours rather than just a few large ones. Doing so will keep your metabolism humming and make you feel sated throughout the day so you're not ravenous at mealtimes. Please be sure NOT to skip meals because you're so busy. While you may think you're saving on the calories and don't mind, you're actually slowing down your metabolism, which has to stretch the energy derived from your last meal over a longer period of time. If your body comes to expect new fuel sources more often, it'll burn off what it gets quicker.

• Drink water -- and lots of it (no matter how many trips to the ladies room it will require)! As you may know, your body is made up primarily of water. While water does not contain calories to provide energy, it contributes to weight loss and assists your digestive system. Drinking ample amounts of water will also keep the toxins flowing right out of your body.

• Enjoy heart-healthy winter foods: Soups are convenient, healthy and delicious. Make a fresh vegetable soup with all your favorite root vegetables. Sauté onions and garlic in a nonstick pot, then add water or low-sodium canned vegetable broth, chunked potato, celery root and carrots. Season with dried herbs and pepper, and enjoy as a snack or meal with some whole-grain bread. Stews can be made with healthy root vegetables and lean meat.

The secret to a healthy stew is not adding fat to the food. Braise the meat without added fat in a nonstick skillet, drain off the fat, and slow cook with carrots, onions and garlic. And remember citrus fruits are at their peak in the winter! Florida oranges and grapefruit are best enjoyed peeled, since the fiber in the whole fruit is the most beneficial. It takes at least five oranges to make an 8-ounce glass of orange juice, and you wouldn't peel and eat 5 oranges in one sitting (you'd be full after one or two). So enjoy your citrus fruit whole.

• Just before going to any holiday party, eat an apple with a full glass of water so that the fiber will keep your appetite at bay. Go ahead and sample the party fare if you can’t seem to resist. It's OK to allow yourself a reasonably sized treat once in a while, particularly in a celebratory fashion. As long as you can enjoy the modest-sized treat while maintaining complete control, you can immediately get your mindset back into diet mode. Otherwise, keep a glass in your hand. If you're holding a glass, it's more difficult to hold a plate and eat! Take a plate of food to begin with, enjoy it, and then keep a glass in your hand for the rest of the event. And finally, don't stand around the food table -- take the foods you want and leave the area immediately.

FITNESS:

With your harried schedule, do what you can with the advice below Monday through Friday, and resolve to work out for at least one hour on both Saturday and Sunday. No excuses here. If you’re skipping your workouts during the week, you need to get them in on the weekend. Optimally, you would also find a happy medium during the week, such as getting up early Tuesdays and Thursdays for a morning walk (at least).

• Try isometric exercises. These are great if you're pressed for time or stuck in line at the supermarket. Just by flexing a few times each day, you can maintain a significant amount of muscle tightness. Simply flex those muscles whenever you are sitting in your car, standing at the bus stop or walking to the boss's office. For example, while stuck in traffic, tighten your abdominals and hold for 60 seconds, but remember to keep breathing through your nostrils.

• Take advantage of any opportunity to exercise and engage in healthy behaviors during your workday. Here are some ideas:

Stretch! Every hour do some armchair exercise. While sitting, bend over in your chair and let your arms hang down. Now, sit up and take five deep, slow breaths -- in through your nose, and out through your mouth.

Crunch! Every hour, do 12 rear-end crunches. While sitting, tighten your buttocks muscles and hold for 10 seconds. Start with three repetitions, and work up to five or more.

Focus on your posture. While seated at your desk, consciously focus on sitting tall with your neck relaxed, shoulders back, spine lengthened, feet on the floor and abdominals tight. Maintaining good posture involves most of the muscles in your body, and keeping your body in good alignment will help to retrain your muscle groups all day long. Besides, practicing good posture can make you look 10 pounds lighter.

Take 10-minute breaks every hour. Studies have shown that employees are much more satisfied and productive if they take 10-minute breaks every hour. Use that time to get up, stretch, go for a brisk walk, or do some deep breathing. Oxygenating your muscles and getting the blood pumping will keep you more alert, help you manage stress and even give your metabolism a boost. Three 10-minute sessions are as good as a continuous 30-minute one.

The bottom line is that there will be obstacles to achieving and maintaining your desired body weight. You may encounter a plateau or unexpected life event that may thow you off track. Remember that this is all part of the process. While you may wander temporarily, you CAN get back on track the very next day!

SPECIAL OFFER! eDiets DeliciouslyYours meal delivery plan is now available in a "Weekends Off" plan! Act now and get it for only $99! Click for details.

eDiets can help you take control and make 2008 a healthier year! You'll feel great and lose weight! Click here to complete a free profile!

Have a great body for your wedding!

Question:

I'll be getting married in exactly 73 days. I bought and received Turbo Jam Workout Plan so that what we're going for workouts but I need a very simple but very healthy eating plan.

Answer:

Congratulations and may you have a great body for your wedding!

I suggest that you do some homework before starting. Read:

Do you want to have a great body to show off at the beach or at a wedding?
Do you need to lose massive amounts of weight in record time?
Accelerated Weight Loss: Dos and Don'ts

Also, some of our Banta members reported really impressive results during the first weeks on the plan:

"I am so thrilled! I can't believe this is happening! I realize now, that I have never had this kind of success on another diet and I am very motivated to continue." - Dawn (lost 11 pounds in 1 week)

See what fits you most!

Tanya Zilberter, PhD

Whate are the free membership benefits of NutriSystem?

At NutriSystem, you never pay extra for weight loss support. Join today and enjoy FREE access to:

Unlimited Counseling and Support Services

At NutriSystem, you never pay extra for weight loss counseling or support. As a NutriSystem member, you get direct access to an entire team of NutriSystem nutrition weight loss counselors and dietitians, all free of charge! There are no meetings to schedule and no public weigh-ins. You just hop online, or pick up the phone, and you can get the information you need, at a time that's convenient for you.

The Daily Dose Weight Loss Advice

This is where NutriSystem members get their daily doses of inspiration and information on the latest trends in weight loss and fitness. Log on every day and get a new message and just the right amount of motivation to keep you going strong all day long!

Online Newsletter

Our online member newsletter contains a whole host of weight loss articles and information on current health and fitness trends, plus fast facts on various foods, NutriSystem news and even special offers and other fun stuff, too! We think of the newsletter as our contribution to the ongoing community that our members have built, and a great place to learn something new.

Online Classes

Twice each week, NutriSystem holds ½-hour long e-classes, and even if you're not the studious sort, you won't want to skip out! Come and join NutriSystem's very own Registered Dietitian, Mary Gregg, as she shares her knowledge on weight loss and nutrition. The topic is different for each class, so you can always log on and learn with your fellow dieters.

Online Bulletin Boards and Chat Rooms

NutriSystem members have access to online bulletin boards and chat rooms, 24 hours a day, 7 days a week. Simply login and visit a chat room to get support or just to socialize. Or head to the bulletin boards to ask questions or share your feelings. The NutriSystem members have created a truly supportive forum and it’s a great place to go when you're tempted to head to the fridge!

Online Weight Loss Diary

When you’re a NutriSystem member, you can track your diet, exercise, water and vitamin intake, and even journal about how things are going—all online! Keep track of everything you eat with the electronic food log—a list of both NutriSystem and grocery foods, their recommended serving sizes, and the number of calories in each. It’s a great way to follow your progress!

Nutritional Advice from Registered Dietitians

With NutriSystem, you get all the support you need to succeed with your weight loss program. Our staff of registered dietitians is available online or on the phone to answer any questions you might have, give advice about nutritional matters and customize a plan for those with special medical conditions such as diabetes and high blood pressure. Our registered dietitians can not provide you with any medical advice; these questions should be directed to your personal physician.

Bill Phillips' Eating for Life plan

	Want to transform your body just like this success story? Just follow the Bill Phillips Eating for Life plan and you too can enjoy great health, great energy, and a great new body! This plan includes eating balanced high-nutrient meals, frequently throughout the day. Cheryl R. Age - 35 Los Gatos, CA Program Marketing Manager Reduced Dress Size from 14 to 6, Increased Energy BEFORE- Cheryl would typically eat: 8:30 a.m. Pancakes with syrup, bacon, milk 10:30 a.m. Starbucks coffee 12:30 p.m. Cheeseburger, fries, Diet Coke 3:00 p.m. Granola bar, Diet Coke 7:30 p.m. Pasta, sourdough bread, water 10:30 p.m. Bowl of cereal, milk After- following Eating for Life 7:00 a.m. Oatmeal, protein powder, water 10:00 a.m. Chocolate nutrition shake 1:00 p.m. Tuna salad, apple, water 3:30 p.m. Cottage cheese with yogurt 6:00 p.m. Chicken breast, sweet potato, steamed squash, water 9:00 p.m. Chocolate nutrition shake Favorite Eating for Life Meal: Mom's Chicken Enchiladas Favorite Free Day Food: Thai chicken pizza Toughest Eating Obstacle Overcome: At first, I found it difficult to remember to eat every three hours, and I also felt that eating six times a day would work against me. This way of eating was so different from the crash dieting I had done in the past. Current Exercise Routine: I perform 20 to 30 minutes of running or kick boxing three days a week and 45 minutes of lifting weights three days a week. Favorite Benefit of the Eating for Lifestyle: I'm never hungry, and I enjoy the increase in energy! Feed your body, don’t starve it, by eating 6 times a day Permission to cheat one day a week Based on NY Times Bestseller, Bill Phillips' Eating for Life Includes Healthy Recipes Personalized weekly meal plans Weekly "Print & Go" shopping list

Take Home the Taste of Summer This Fall

As the kids head back to school and the first few leaves bear their autumn colors, another summer season comes to a close. But you don't have to leave the Beach! With 150 flavorful recipes The South Beach Diet Taste of Summer Cookbook bringsthe essence of summer to your kitchen all year long.

The newest collection of recipes from Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet the Taste of Summer Cookbook is inspired by summer's bounty of fresh foods and contains tips for enjoying these delicious recipes for fun and healthy eating year-round.

Nothing prepares you for a busy day like a satisfying breakfast. Greet-the-Sun Breakfast Pizzas from the Taste of Summer Cookbook offer a savory blend of protein, colorful veggies, and a hint of feta. Pizza for breakfast? Why not?

Prep time: 10 minutes

Start to finish: 20 minutes

Ingredients
5 teaspoons extra-virgin olive oil
4 ounces packed spinach (4 cups)
2 (6-inch) whole-grain pitas, halved horizontally
2 large plum tomatoes, thinly sliced
4 large eggs
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 ounces reduced-fat feta cheese, crumbled (1/3 cup)

Instructions

1. Heat the oven to 450°F.
2. In a large nonstick skillet, heat 1 teaspoon of the oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
3. Brush inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
4. Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

Nutritional Information:

250 calories
13 total fat (3.5 g sat)
21 g carbohydrate
13 g protein
3 g fiber
500 mg sodium

South Beach Diet

Do Artificial Sweeteners Help?

By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

Nothing is sweeter than accomplishing your goals. eDiets offers 23 effective programs that can help you do just that. Click here to complete a free profile and get started losing today!

Artificial sweeteners have been around more than 100 years, starting with the discovery of saccharine back in 1879. The age of artificial coincided with women joining the workforce in earnest, and was driven by the need for convenience.

Today's frozen foods are amazingly versatile -- so much tastier than the icy versions of yore. What hasn't changed is our desire for something sweet and there are many options for those who want to indulge without damaging their diet, including five no-calorie sweeteners approved by the Food and Drug Administration, which regulates them as food additives: saccharin (Sweet 'N Low), aspartame (NutraSweet), acesulfame potassium (or acesulfame K), sucralose (Splenda), and most recently neotame.

Recently, an old controversy reappeared on our eDiets Nutrition Support board. A member posted a concern about aspartame. She'd read that the Center for Science in the Public Interest recommended that based on a new study the FDA retest aspartame for safety.

I decided to do some research, and checked with the National Cancer Institute: Their online page about artificial sweeteners reports:
• Artificial sweeteners are regulated by the U.S. Food and Drug Administration (FDA).
• There is no evidence that the regulated artificial sweeteners on the market in the United States are related to cancer risk in humans.
• As new sweetening products come on the market, the FDA continues to investigate any possible short- or long-term health risks that these products might create.

The Calorie Control Council, an international non-profit association representing the low-calorie and reduced-fat food and beverage industry reports, "The currently approved low-calorie sweeteners have been very thoroughly studied. The way aspartame is metabolized should provide confidence in its safety. Aspartame is broken down into two amino acids and a small amount of methanol -- all of which are already found in the diet."

The only people who should not consume foods sweetened with aspartame are those with a very rare (1 in 15,000) inherited disease called phenylketonuria.

Robert Earl is a registered dietitian and Senior Director for Nutrition Policy for the Food Products Association. He said that the study referenced by the CSPI is of questionable design, and was not subjected to peer-review or published in a peer-reviewed journal.

Further, it is only one study from a vast body of peer-reviewed scientific evaluations of aspartame. "Using artificial sweeteners is a matter of choice, not safety. Aspartame is one of the most extensively studied non-nutritive sweeteners worldwide. Not only has it been approved as a safe food by the FDA in the United States, but also by government and scientific review bodies worldwide, including the Joint FAO/WHO Expert Committee on Food Additives (JECFA)."

The American Dietetic Association's position paper on artificial sweeteners describes the process that the FDA uses to determine the safety of the sweetener before approving it for general use. The testing "establishes a safety limit of food additives or conditions of use that are expressed as the Acceptable Daily Intake (ADI) -- the estimated amount (usually milligrams) per kilogram of body weight that a person can safely consume on average every day over a lifetime without risk."

The paper says that the ADI is very conservative, about 100 times less than the maximum level at which no observed effect occurs in animal (or very occasionally human) studies. The ADA cites a recent evaluation of calorie-free sweeteners worldwide, and found that intake is "well below acceptable levels."

Artificial sweeteners have helped me maintain my weight. When I went away to college at 18, like so many other students who have suddenly gained their freedom to stay up late and eat what I liked, I also gained something unwanted -- namely, the "freshman 15," which grew into the "junior 25."

When I graduated from college, my excess weight was still there, but now it had grown to more than 30 pounds overweight. At 26, I was finally ready to make a change. I started exercising regularly, and stopped eating late at night. I watched my portions, and stuck with lean protein, lots of veggies, including starchy veggies, fresh fruit and water. I had high-fiber cereal for breakfast with skim milk and fruit (the best habit -- known to weight maintainers).

I began to lose the weight, and I think one of the reasons I was able to stick with it was because I scheduled daily treats: a diet soda in the afternoon and a sugar-free gelatin or sugar-free, fat-free hot cocoa in the evening.

My daily sweet treats helped me feel satisfied and never deprived. Over the years I've stuck with a balanced diet, I stay active, and still enjoy my sweet treat every day. Occasionally, I buy some low-fat or nonfat ice cream, that's artificially sweetened, either with Splenda or NutraSweet, and enjoy the cool, sweet taste without the excess fat and calories of the regular versions.

Oh -- and every once and a while, I have the real thing, usually when I go to a party or to a special restaurant. If I order dessert, most likely I'll share it. When your usual diet is healthy and balanced, and has the right amount of calories and nutrition for your needs, you don't have "to diet."

Some health experts however, have posed the theory that artificially sweetened foods promote the desire for the real thing. A 2004 study published in the International Journal of Obesity showed that rats fed artificially-sweetened foods tended to overeat foods containing real sweeteners, causing them to gain weight.

The scientists theorized that humans who drink diet soft drinks and eat artificially sweetened foods on a regular basis are more likely to overeat the real thing -- as in sweet treats like desserts and ice cream.

David Katz, MD, author of The Way to Eat and Associate Professor of Public Health and Director of the Prevention Research Center at Yale University School of Medicine, advocates staying away from artificial sweeteners -- not for safety reasons, but because "intense artificial sweeteners have the propensity to propagate a sweet tooth.¨ Dr. Katz thinks that we should aspire toward healthy, wholesome food choices, not foods sweetened artificially.

I agree that some people go way over the line and consume too many artificially sweetened foods. Remember, just because it's labeled sugar-free doesn't make it calorie-free. Read the food labels and be aware of how many calories there are per serving. Some sugar-free (and fat-free, for that matter) varieties have the same, or even more calories than the original.

Everything shouldn't be sweet, or salty, for that matter. Many processed foods are loaded with "hidden ingredients" like salt, high-fructose corn syrup and other flavor enhancers. Some researchers link over consumption to dulled taste buds. I've spoken to many members who say that they don't "like" water. They expect all beverages to be sweet, and find water unappealing. They eat more processed foods to get the taste they want, and "natural foods" aren't satisfying.

Make your sweet treat an occasional treat. If you don't want to use artificial sweeteners, a little sugar or honey won't harm you -- as long as you brush your teeth after you eat.

eDiets Chief Nutritionist, Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

eDiets now offers more than 23 meal plans to choose from. Choose the plan that's going to work best for you based on your health needs, your food and preparation preferences. You can enjoy delicious recipes or pick a plan designed for convenience. Visit eDiets to complete a free profile and get started today!

Fish Oil May Help You Lose Fat

… But Not THAT Much Fat!

Tom Venuto, CSCS, NSCA-CPT
Burn The Fat

More about fish oil -> click here!

Unless you’ve been living under a rock somewhere for the last several years, you’ve probably heard about the health benefits of eating fatty fish or taking fish oil supplements. Well, it looks like you might be able to add fat loss alongside the other benefits like heart, blood (cholesterol/triglycerides), brain, skin and joint health (and the rest of the list, which is too long to print here). The biologically active ingredients that seem to make fatty fish so beneficial are are the long chain omega-3 (n-3) fatty acids, EPA and DHA. At least a half a dozen human studies and more than two dozen animal studies have been completed in the last 10 years which suggest that these omega-3 fatty acids found in fish may help you lose more fat. However, the fat loss benefit is not as much as some people want you to believe…

The results of two new studies on fish oil and fat loss were just released earlier this year.

In one study published by the International Journal of Obesity, researchers from Reykjavik Iceland tested the effects of fish or fish oil consumption equivalent to 1.5 grams of combined EPA/DHA on body weight and body composition as part of a calorie restricted diet. (1)

The subjects were 324 young overweight men and women who followed one of four experimental protocols for 8 weeks:

(1) sunflower oil capsules (control)
(2) lean fish
(3) fatty fish (salmon)
(4) fish oil capsules

The researchers reported the following results:

“In young, overweight men, the inclusion of either lean or fatty fish, or fish oil as part of a hypoenergetic diet resulted in 1 kilogram more weight loss after 4 weeks than a similar diet without seafood or supplement of marine origin. The addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

It should be noted that the study was supported by the Seafood Plus organization and there were some limitations in the design that could have influenced the subject’s compliance.

The second study, conducted at the University of South Australia and published in the American Journal of Clinical Nutrition (2) investigated the effect of combining fish oil supplements with regular aerobic exercise.

In a placebo-controlled study, the subjects were divided into four groups: (1) sunflower oil
(2) sunflower oil plus exercise
(3) fish oil
(4) fish oil plus exercise.

The fish oil groups were given 6 grams of high DHA fish oil per day, which contained a total of 1.9 grams of long chain omega-3 fatty acids.

The exercising groups performed aerobic exercise three days per week for 45 minutes.

As you might expect, the fish oil plus exercise group came out with the best results:

• minus 1.2% body fat (compared to no decrease in the other groups)
• minus 2 kilograms/4.4 lbs (compared to no decrease in the non exercising group).

Unfortunately, there was a limitation in this study as well: The food intake of the subjects was self reported, which is known to be notoriously inaccurate.

There have been several other human studies on fish oil and fat loss in the last ten years or so and the majority of the findings have been positive. The research is compelling and there have been numerous, and very plausible mechanisms of action proposed.

However, more and more often, I am hearing people in the health, fitness and nutrition industries making some pretty bold and I daresay, premature and outrageous claims about what fish oil can do for fat loss; claims which are not supported by the research.

The studies on fish oil and fat loss are encouraging, but the vast majority of research has been on animals (rats, mice and hamsters) and there have been flaws in nearly all the human studies so far, including: small sample sizes, short study durations, statistically insignificant results, lack of randomization, no control groups, imprecise body composition testing, measurement errors, self-reporting of food intake, low compliance control and fish industry or supplement industry-sponsored bias.

Even if you take the results of the existing research at face value, the fat loss really isn’t all that impresssive - an extra pound here, an extra kilo there.

Many of the research results barely reach statistical significance, and you even have to wonder if these small improvements in fat loss are simply correcting omega-3 deficiency or fixing omega-3 and omega-6 imbalance… therefore, will they continue over a longer time period or is this a one time improvement?

One of the earlier studies showed the same kind of measureable but modest results: The fish oil group that took 1.8 grams of combined EPA/DHA daily lost 2 pounds and the non fish oil group lost only 0.7 pounds after 3 weeks (3).

Of course, you’ll probably take all the fat loss help that you can get, and since there are already enough good reasons to eat fatty fish for cardiovascular disease prevention and other health benefits, it’s really a no brainer to eat fish such as salmon, trout, mackerel or sardines at least twice a week. (By the way, with the exception of King Mackerel, these are species which have not been reported as having problems with mercury contamination).

Alternately, you can use a fish oil supplement to get the equivalent in omega-3 fatty acids as found in the fish. Non fish eaters or vegetarians can use flaxseed oil, a plant-based source of Alpha Linolenic Acid (ALA) which converts in the body to EPA and DHA (the efficiency and amount of conversion has been a subject of controversy, however).

Based on the three studies cited above, it looks like 1.5 to 2.0 grams per day of combined DHA/EPA is the right dose when fat loss is the goal (although some suggest you should consider body weight when choosing the dosage, i.e, 1 gram total fish oil for each 20 lbs body weight, so a big guy might go with as much as 3.0 grams of combined EPA/DHA)

Most fish oil capsules come in 1,000 mg size at a 30% concentration, so if you took five 1000mg capsules a day, that would give you 1.5 grams of EPA/DHA; about the same as you’d get in 3 ounces (85 g) of salmon.

Note: other studies on fish oil and fat loss tested 3.0 to 4.0 g/day of EPA/DHA, but the American Heart Association has warned against taking more than 3 g EPA/DHA per day without a physicians supervision, as there may be potential contraindications and side effects such as increased bleeding time. Based on the research, more fish oil will NOT burn more fat, so be wary of the “mega dose gurus”

Another tip: Don’t fall for the “premium price” necessarily means better quality party line. Quality and purity are important, but you can get molecularly-distilled, mercury, PCB, Dioxin, Organochlorine free, 3rd party tested-to-meet-label-claims fish oil for less than ten bucks per bottle of 400 (one gram) capsules… yet I have seen “fish oil gurus” selling the exact same thing for $50 to $60 claiming that everyone else’s products were “contaminated” and “inferior” in quality. If that’s true, then I’d like to see those products submitted to consumer lab for voluntary 3rd party independent analysis and head to head comparison on purity AND cost effectiveness. If they come out superior and cost effective, I will publicize the results right here on my blog.

The bottom line is it looks like fish oil may be a legitimate help to your fat loss efforts, especially when combined with exercise, as there may be an important synergy there. However, the idea that fish oil is some kind of miracle fat burner is just not true.

Like Mulder on the X-files, “I want to believe”… but we need much, much more research before we can say for certain exactly how much body composition improvement you can really expect from eating fatty fish or taking fish oil supplements.

Sincerely,
Your friend and coach

Tom Venuto, CSCS, NSCA-CPT
Burn The Fat

References:

(1) Hill AM. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 86(5): 1267-1274. 2007 (2) Thorsdottir I et al. Randomized trial of weight loss diets for young adults varying in fish and fish oil content. Int J Obesity. May 2007. pp 1-7 (3) Couet C. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. Int J Obes. 21: 637-643. 1997Flat, Firm & Fit Abs

Weight loss and waist inches

Question: I am 33 years old female with 10 months baby. My wt is 75 ht 175 cm and broad frame structure. Want to lose wt around belly and wasit. I was under infertility treatment for my baby taking latrozle metformin.

HOW CAN I REDUCE MY WAIST DIAMETER?

Answer:

Dear Monica,

I have a good news for you: belly fat is the only body spot that can be "spot-reduced" by diet manipulations. I suggest that you read all about it following these URLs:

1. First, figure out your body fat percent

2. Read why waist circumference, as simple as it is, tells a lot about body condition

3. Consider joining our free online program: a lot of people reported waits inches loss

"I lost 25 lbs and 2-3 inches around the waist. I achieved this in about three months and was ...
"I lost 4 pounds and 1 inch off the waist this week."


Tanya Zilberter, PhD

Research Says Obesity is Contagious or is it?

Obesity Spreads Through Social Networks, Study Finds

Tom Venuto
Burn the Fat

Last week, I posted an article about the wide publication of the discovery of an "obesity virus." Coincidentally, this report came on the tails of en even more publicized study from last month's New England Journal of Medicine, which reported that Obesity spreads through social networks. Major news media such as the NY Times, the LA Times and CNN, printed dramatic headlines such as, "Research Says Obesity is Contagious!" However, this study was not about obesity being biologically contagious, as in the virus theory, it was about something completely different: It suggested that obesity is "socially contagious." The sensational news reporting led to many misinterpretations and foregone conclusions by readers, some of whom critized the research and others who dismissed it. However, I believe that this concept - your social network - is something you should take into very serious consideration if you've struggled to get in shape or lose weight…

This concept you're about to hear might even be the one missing piece of the puzzle that can take your results of your fitness program to the next level.

One year ago, I published a special report called, The Fifth Element. The 5th Element revealed a powerful success principle that if put into action, could truly transform not just your body, but your entire life in numerous ways.

The 5th element proposed the following…

1. There are 4 elements that must be present for MAXIMUM results in your fat loss and fitness program: (1) nutrition, (2) resistance training, (3) cardio training, (4) “mental” training. If you're missing any element, your results will be less than they would with all four in place. If you're missing two or three of these elements, you may get little, if any results at all.

2. When someone has all 4 elements in place and they still struggle to get results or stay consistent with those elements over time, it may be because there is another element they're missing, which most people never think about or take seriously.

3. This 5th element is social support.

4. Social support can come in many forms including friends, family, church, trainers, coaches, support groups and more.

5. Research in scientific peer-reviewed nutrition, obesity, and medical journals, as well as sociology and psychology publications, has provided evidence that programs which include social support have better outcomes than those which don't.

6. When negative social pressure is dragging you down, especially from people close to you, it's extremely difficult to get maximum results and reach all your goals.

7. If you're not getting social support for your fitness endeavors from your family, obviously you can't change your family, but you can reach out to enlist support from your friends, and you can seek out new friends and social contacts with similar goals as you.

Now fast forward to the present day.

A new study was recently published by researchers from Harvard in the New England Journal Of Medicine, titled:

“The Spread of Obesity in a Large Social Network Over 32 Years.”

The media put their own spin on it with headlines saying, “Obesity is contagious.” However, the study was not about obesity being biologically infectious, the study said that obesity spreads through SOCIAL networks, ie, obesity is “socially contagious.”

12,067 people who had been enrolled in the famous Framingham heart study were analyzed using a longitudinal statistical model to see whether weight gain in one person was correlated with weight gain in his or her friends, siblings, spouse or neighbors.

The results, although not surprising, were extremely significant:

Among adult siblings, if one sibling became obese, the chance that the other would become obese increased by 40% (55% among siblings of the same gender).

If one spouse became obese, the likelihood that the other spouse would become obese increased by 37%.

Mutual friends - those who both considered each other a good friend - had the highest risk of all. If one became obese, the risk for the other increased by 171%. This showed that the influence in friendship ties was directional.

There was no effect on risk if an immediate neighbor became obese, but even hundreds of miles did not decrease the risk of weight gain among close social ties (friends, siblings), if they were obese.

Not only did this paper, which was published in one of the world's most prestigious scientific journals, confirm what I described in The Fifth Element about social influence, it also confirmed that geographic distance did not matter, providing even more evidence that social support can be effective over long distance by internet or phone.

In a previous study, “The role of social support in lifestyle- focused weight management interventions,” researchers from the Netherlands also confirmed that family members, friends, colleagues and communities (including church) can play an important role in social support. They referred to this as your “natural network.”

However, we all know how difficult it can be when we are surrounded by negativity and peer pressure and unfortunately, it often comes from our very own family and friends.

“Cmon!!! A few cookies won't hurt ya…”

“How do you live like that… eating all that rabbit food?”

“Have a drink… loosen up and have some fun will ya?”

“Life's too short to live in the gym all the time…”

And so on…

In fact, one study from the University of Michigan (“Social Networks and Social Support In WeightLoss”) found that family members were considered both the MOST helpful and the LEAST helpful by study participants!

Having the support of your spouse or family may be YOUR “5th element” and your greatest leverage - if you can get it - but if you're surrounded by negativity or your current environment is not conducive to health and fitness yet, don't worry, there's good news:

Although obesity appears to spread socially, the studies also say that so do health and fitness habits. It's largely a matter of getting around the right people and letting them rub off on you.

The Harvard researchers said:

“It's possible to harness this same force to slow the spread of obesity. Network phenomena might be exploited to spread positive health behaviors, in part because people's perception of their own risk may depend on the people around them.”

The Dutch researchers agreed and added:

“Bringing new sources of support such as peers into action may be helpful when social support from natural networks is insufficient.”

although my original 5th element was written one year ago, it is still available, and it's as important and relevant as ever, especially in light of all the latest evidence backing it up.

Although this is powerful, you will probably agree, that it's also just confirmation of what most people already know and believe…

You're only as good as the company you keep.

Tom Venuto, CSCS, NSCA-CPT
Burn The Fat

PS If you don't have the natural support network you need, then consider the suggestion from the Dutch study: Look outside your natural network and bring new sources of support into action.

Our Burn The Fat Inner Circle has been the motivational fitness support group of choice for thousands of people from 113 countries in our first year alone.

New research has shown that Internet support groups, while not necessarily better than in-person support, are a viable and effective method for providing social support.

To learn more, read visit Burn The Fat

10 Painless Ways to Lose 10 Pounds

By Kim Droze
eDiets Contributor


If dieting feels like mission impossible for you, maybe you've been looking for slimming solutions in all the wrong places. The good news: Veteran nutritionist Katherine Tallmadge has 10 ways to make dieting less daunting. It's so easy, you'll forget you're even trying

TINY STEPS... BIG RESULTS!

That's a motto taken to heart by nutritionist Katherine Tallmadge, author of the easy-to-digest book Diet Simple (Lifeline Press). Tallmadge knows that if you're like most people, you believe there is no easy solution to your weight woes.

Far too many of us think we've dug a hole too deep to ever get out of. In fact, we've come to accept the "fact" that we'll go to our graves lugging behind our extra baggage.

We brainwash ourselves to believe that healthy eating, exercise and water are for the birds. We want a quick weight-loss fix or nothing at all. We tell ourselves losing weight take lots of time and effort -- and time is something we just don't have. Right?

Tallmadge's take on this defeatist state of mind: bull-oney!

Forget for a few minutes that eDiets offers you every weight-loss tool you could ever need and then some for a few bucks a month. Instead, focus for a moment on Tallmadge, whose latest offering in the fickle world of weight loss is a stand out.

Diet Simple serves up 154 mental tricks, substitutions, habits and inspirations. Each and every one can be used in accordance with your eDiets plan.

Tallmadge empathizes with folks who've been battling the bulge for what seems like a lifetime. She's been there, done that and has the emotional scars of an eating disorder to prove it!

< style="color: rgb(0, 102, 0);">Looking for a fresh approach to dieting? We have the answer! Check out our new Summer Fresh Diet -- sizzlin' grilling recipes, delicious salads and the juiciest fruits and vegetables the season has to offer! Visit eDiets for a FREE diet profile today!

It's a textbook case of,"if I knew then, what I know now..." For starters, Tallmadge has learned that losing those extra pounds can be as easy as choosing salmon over prime rib (a step that alone saves you 150 calories) or taking a scalding hot-to-icy cold shower when those unbearable cravings start (saving you the 250 to 300 calories a binge would have cost).

"It's about small, easy changes which add up to produce the most satisfying lasting results," Tallmadge tells eDiets."What I was doing -- what every other person out there does -- was following rigid, depressing diets that you can't stick to because they're too restrictive or too low in calories.

"They cut out major food groups and that completely reduces all your energy and vitality. I think that's why it's so hard for people. I completely commiserate and understand people thinking it's too hard because the way they're going about it is wrong.

"I see a lot of bright, educated, conscientious people and even they have a hard time knowing what to do. They are happy people when they find out it's not so hard."

The Washington, D.C., nutritionist is an equal-opportunity myth destroyer. Since 1983, she's worked with thousands of clients -- everyone from congressmen, to senators to Joe Public.

Thanks to her book, Tallmadge can now spread her proven weight-loss techniques to millions more.

Over the last two decades, she has identified the mistakes and behaviors that set us up for diet failure. A major boo-boo: failing to eat several balanced meals throughout the day.

"They starve themselves at breakfast and lunch," she says. "This is the behavior pattern of someone with an eating disorder. They don't eat for as long as they can or eat almost nothing. They eat a light breakfast and a light lunch, but then they overeat at dinner. That leads to bingeing. When they get home or get to a restaurant, they can't stop eating. You can't exist that way and you don't have to."

Mistake two: seeking instant weight loss. Tallmadge points out that effective dieting takes time. Just as sure as the pounds didn't appear overnight, they aren't going to vanish like magic.

But by following her many common sense solutions, you will lose weight over time and it can be accomplished with very little effort.

"My tips are individualized ways to shed pounds and they are going to fit in with anybody," Tallmadge says. "Everyone can find something in my book that works for them.

"For instance, a person who drinks two glasses of wine with dinner may decide to cut back to just one glass of wine. This person could lose up to 15 pounds a year with just that change.

"Another person might be in the habit of eating three little cookies a night. If he or she cut down to one cookie a night that change alone could results in losing several pounds a year. This works effectively. Most people could live with that little change."

Diet Simple puts 154 proven tips at your fingertips. Tallmadge suggests you pick and use the tricks that work best with your lifestyle.

"Everybody has his or her own idiosyncratic ways," she says. "At eDiets , there are so many support groups to fit the different types of people. Diet Simple is very similar in that everyone has his or her own quirks.

"For some people it's that evening snack. For other people, maybe the first thing they do when they come home from work is go straight to the refrigerator to get some cheese and crackers."

Here is a sampling of 10 proven tips:

1. Read the fine print! When you're dining out, you can lose 10 pounds per year by choosing a"light" entrée, such as grilled chicken and salad. Those healthy choices can have at least 250 calories less than traditional meat dishes.

2. The sundae solution! Pour a tablespoon of chocolate over fresh fruit and your total calorie intake for this snack is 110 to 160 calories compared to the 250 calories found in a candy bar or the 500 calories found in an ice cream cone.

3. Set your alarm! Even a modest amount of exercise -- walking 15 minutes, 5 times a week -– burns calories.

4. Pedal while you prattle! Next time you're chatting on the phone, get on your bike. Pedaling on a stationary bike at 10 miles an hour for 25 minutes burns 100 calories. A faster pace of 17 miles per hour for 15 minutes also burns 100 calories. Get spinning.

5. Beware the burger blast! A half-pound of grilled hamburger meat has about 800 calories. The same amount of lean roast beef has half this amount.

6. Cooking with spray! Each tablespoon of butter or margarine has 100 calories. Substitute a vegetable oil spray for one tablespoon.

7. Join the snack committee! Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual supercookie each week will save you at last 500 calories. And you'll probably save 1,000 calories since few of us stop at one cookie!

8. The Happy Hour trap! Suppose you avoid three "happy hours" a month. You could possibly lose up to 31 pounds in a year (if you are usually somewhat of a party animal).

9. The secret is plastics! When you use plastic containers to store meals -- especially batch meals you prepare ahead of time -- you'll forego all those calories that come from lunches at greasy spoon dinners.

10. Slash corporate calories! Office-prepared dinners, a frozen dinner or frozen leftovers, will easily have 400 fewer calories than restaurant meals. If you work late an average of three times a week, this change alone will help you lose about 18 pounds a year.

These 10 calorie-trimming techniques are just the tips of the iceberg. For more great ways to lose weight with little effort, visit eDiets

If you're ready to take that first step, eDiets has 24 programs for you to choose from. We'll customize the plan of your choice just for you. We have more than 100 support groups; our support network is one of the many reasons why we're so effective in helping our members lose weight. Go to eDiets to complete a free profile and get started losing today

Cravings and other diet pitfalls

Lapses: A Regular Part of Any Diet

From Sonoma Diet

Cravings and other diet pitfalls aren't vague annoyances that might go away on their own . They are specific reactions to specific situations. So they can be isolated, confronted, and understood. That's what you need to do to get them to go away.

Remember that lapses are a real part of the diet. They're natural by-products of any change in an eating regimen. And they've been taken into consideration from the earliest planning stages.

In other words, The Sonoma Diet was designed with the full understanding that anyone who follows it is going to deviate from the guidelines on occasion. It's expected. So when you give in to a craving, or eat too much of the wrong thing, we've got you covered.

Of course, you'll lose weight quicker if you lapse less frequently. You'll certainly enjoy the diet more if you're not constantly struggling against cravings and temptations. That's why you're encouraged to deal with these problems as methodically as you do with the eating part of the diet.

Here's what we mean by that: To get down to your target weight, you knew it wouldn't be enough to simply decide to eat a little less, or try to cut down on "fattening" foods. Instead, you chose to follow The Sonoma Diet meal plans and eat according to the diet guidelines. It's the same with your cravings. It's not enough to resolve to "be strong" or to wait for them to eventually disappear. You need a plan. The plan that works is to get the problems out in the open so you can unders

Sonoma Diet -- Dr. Guttersen's Tip of the Day

Attitude Is Everything

Do you have an all-or-nothing attitude about your diet? If so, you're likely to view even a single lapse -- too many calories at dinner, an unhealthy meal at a restaurant -- as a total failure. You might even go off the diet entirely. Try to talk yourself out of these thoughts. They can do serious harm to your dieting plans and lead to overeating. If you're having negative thoughts about your diet, try writing them down in a journal or talking them through with a friend. Most of all, be nice to yourself! You can achieve your health goals. Staying positive can help.

Drop a Size!

Summer Fresh Diet Plan

By Glenn Mueller
Senior Writer

Get help losing weight with eDiets.com


"The best thing about the eDiets Summer Fresh Eating Plan is that the recipes have been specially designed to incorporate as many fresh and delicious fruits and vegetables of the season as possible," Pam says "No more pencils, no more books, no more teacher's dirty looks. Out for summer, out till fall, we might not come back at all." -- Alice Cooper

Break out that suntan lotion folks, because summer is officially here. Even if your school days are now just a distant memory, you can still take a summer vacation from boring diet foods. eDiets has captured all the flavors that make this season such a special time of year and combined them into a single approach to healthy eating. You can delight your taste buds and trim your waistline with this limited-edition healthy eating plan that is perfect when the weather is hot.

"We’ve taken the best of summer fresh fruits and vegetables and combined them with lean proteins in dishes that are perfect for grilling," says eDiets Director of Nutrition Services, Pamela Ofstein.

According to Pam, the eDiets Summer Fresh Eating Plan provides a balanced approach to nutrition that is based on the food pyramid as well as the basic recommendations from the American Heart Association. This innovative approach to healthy eating provides:

50-65 percent of your calories from carbohydrates.

20-25 percent of your calories from protein.

Less than 30 percent of your calories from fat.

While the calories are controlled to help you meet your weight-loss needs, the flavors are completely unrestrained. And best of all, instead of slaving over a hot oven, you can head outdoors and get the thrill of the grill.

"The best thing about the eDiets Summer Fresh Eating Plan is that the recipes have been specially designed to incorporate as many fresh and delicious fruits and vegetables of the season as possible," Pam says.

Dysfunctional Relationship with Food

Do you love food? It's time to turn those dangerous liaisons into a healthy relationship.

It's not your fault you fell off your diet. Your excuse is "I just love to eat!" Of course you do. And because food is such an important part of life, you are entitled to love it. But like any amorous relationship, if your lover is causing you pain, it may be time to get help losing weight with eDiets.com

The truth is you don't have to stop loving food in order to manage your weight. You just need to alter the ways you view it. Start by making a list of the foods you generally find irresistible. Evaluate the damage level from each of these foods in relation to your weight-loss goals. Then, instead of assuming you have to stop enjoying all of your favorites, consider how you can budget them into your life.

Smaller amounts, less often
Narrow your list down to the foods you love most, then plan them into your life by applying the principle of smaller amounts, less often. Suppose you typically eat a large bowl of ice cream every night. In your budget plan, you might decrease the amount to one-half cup or a small cone at the ice cream shop. Once you've set the amount, determine how often you will eat ice cream, perhaps having it every Friday instead of nightly.

Use this same approach with your favorite wines, chocolate-chip cookies or fried clams. Once you budget a special food such as ice cream into your diet, you can look forward to it all week. And because you know you get to have it eventually, you won't be as likely to crave it the rest of the time.

Savoring
Have you ever eaten a candy bar, then wondered where it went? Or looked down at your plate and had no memory of eating your meal? It's not that you didn't enjoy the food, you just don't remember the experience of eating it.

To break this habit of unconscious eating, practice slowing down and savoring your food. With this technique, you eat a very small amount of food while paying full attention to how it tastes and feels in your mouth. Force yourself to take tiny bites, about the size of a fourth of a teaspoon, and pay total attention to all the details of flavor, texture and even the temperature of the food.

With each bite, allow yourself to feel contented and satisfied by the tastes as well as the sensations of eating. Next time you eat a fabulous dessert such as chocolate mousse cake, savor it and notice every detail.

First two bites
You may not realize it, but the first two bites of any food have the most flavor. If you keep eating after that, you're just "feeding." Of course, if you're physically hungry, eating more of the food serves a purpose. But if you're wanting to appreciate the flavor, no matter how much you eat, the taste won't get any more wonderful than those first two bites.

Instead of taking in all those calories, why not take advantage of the way your taste buds actually work? With any food you love, eat those first bites slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheesecake. Close your eyes and let yourself delight in the taste. Eventually, you can actually train yourself to LOVE those first two bites, then stop and let the rest go.

A test for love
With all those foods you LOVE, here's a way to decide whether you might be fooling yourself into thinking they're a perfect match for your taste buds. For this exercise, choose a tempting food such as a restaurant entree or a decadent dessert. Take a small bite of food, then evaluate it based on each of these criteria.

Flavor: How does it taste? Is it exquisite? Wonderful? Just fair?

Temperature: Is the temperature perfect for that type of food? Or is the hot entree only lukewarm or food that's best served icy cold actually closer to room temperature?

The texture: Is the chocolate-layer cake moist? The grilled steak tender? The garlic mashed potatoes smooth and creamy? Or is the cake dry, the steak overcooked and the potatoes grainy and bland?

Does it match what you wanted? Take another bite, then decide whether this food meets your expectations. Is it truly awesome, or do you feel disappointed with it?

Is it worth it? If you decide the food is absolutely perfect, feel free to keep eating and LOVE the food. But if you realize it doesn't taste very good, STOP! Never waste your diet budget on mediocre food. And don't keep eating, hoping the food will get better, because it never does.

Linda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of 100 Days of Weight Loss, a book of daily lessons that helps people stay committed to their diet and exercise plans. Her Web site is www.weightlossjoy.com.

How To Stop Bingeing, End Emotional Eating And Avoid Diet Relapse

Tom Venuto
Burn the Fat

In a study published in the American Journal Of Clinical Nutrition, Susan Kayman and colleagues set out to discover the difference beteen women who took off weight and kept it off succesfully (maintainers), and those who took off weight but eventually regained it all (relapsers). They found many differences between relapsers and successful maintainers, but one of the differences stood out like a sore thumb…

Relapsers were emotional eaters who lacked skills to respond to and cope with stress and unexpected problems.

While almost all of the women reported stressful issues or problems, there were major differences in the way the relapsers and maintainers coped with their problems.

Very few relapsers used problem-solving or confrontive ways of coping with their problems as compared with maintainers.

Instead, they were more likely to use emotion-focused or escape/avoidance behaviors for coping such as eating more, sleeping more or just wishing the problem would go away.

Relapsers reported using food to make themselves feel better when they were upset. They also attributed weight gain to unexpected or unpredictable stressful life events.

maintainers, by contrast, confronted their problems directly and looked for alternative ways to cope with them (other than eating)

These included relaxation techniques, meditation, exercise, focusing on productive work, seeking social support, getting professional help, or talking out their feelings with other people they trusted.

This by the way, confirms previous research in the area of addiction recovery which found that a person who has made a successful behavior change will return to a previous negative pattern if a stressful situation occurs and no coping skills have been developed to deal with it.

Another big difference between maintainers and relapsers was conscious awareness (or lack of it)

70% of relapsers ate unconsciously in response to emotions.

Maintainers, on the other hand, were vigilant and conscious of EVERYthing:

• They were conscious of the quantity and type of food they ate
• They were conscious about the amount of activity that they needed personally to maintain their weight
• They consciously worked to “keep in shape” after they reached their initial goal
• They were conscious that they felt uncomfortable in their clothes after they gained even a little weight such as a few pounds after a vacation
• They intentionally wore close-fitting clothes to keep themselves aware of their bodies, which prompted them to exercise more eat less if their clothes felt tighter.

From these findings emerge two of the very first steps that are absolutely necessary for you to end emotional eating and prevent diet relapse:

1. Develop greater conscious awareness
2. Develop alternative behaviors and coping mechanisms for dealing with stress and emotions

It takes courage to directly confront your problems and strength to overcome them, but you can’t even begin to solve a problem unless you are aware you have one. It all begins with AWAREness.

One of the best ways to increase conscious awareness of your eating habits is to keep a nutrition diary at least once in your life for a period of at least 4-12 weeks.

Many people are catching on, as reflected in the popularity of sites like fit day, which lets you log in your daily food intake, while others keep extensive written journals.

People who are struggling with relapse and weight regain, but who refuse to admit that calories are important, who find keeping journals to be too much like work, or who don’t at least find some other way to raise their awareness about what and how much they are eating, are likely to continue to struggle.

Your friend and coach,

Tom Venuto
Burn the Fat

The difference between losers and maintainers

Tom Venuto
Burn the Fat

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. That doesn't impress me, for numerous reasons. For example, weight is not fat. "weight" could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would even go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

So what does impress me? What gets my attention?…

I pay attention to what the "long term maintainers" have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.

Mike Ogorek is a successful maintainer, having lost
137 pounds and kept it off now for nearly 2 years

The difference between losers and maintainers

As I was researching this subject of long term maintenance recently, I was surprised at the huge amount of research that's already been done in this area.

One paper that caught my interest was published by Judy Kruger and colleauges in the International Journal of Behavioral Nutrition and Physical Activity, titled,

"Dietary and physical activity behaviors among adults successful at weight Loss maintenance."

This was not an experimental study, but a compilation of data from the "Styles survey" which was representative of the US population and asked respondents questions about strategies to aid with maintaining an ideal weight.

In this particular survey, only one-third (30.96%) or the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.

There were a lot of similarities among maintainers and non maintainers:

Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.

<>Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.

Four major differences emerged:

A significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity (recreation, sports, physical work, etc) to their daily schedules.

Lifting weights was also a distinguishing factor between groups as substantially more successful maintainers included weight training in their exercise regimens than did the losers.

"Reducing sedentary activities" was also a significant difference between those who successfully maintained and those who did not (less TV watching, etc).

Many things are hotly debated among obesity and exercise science researchers today, but just about everyone agrees that exercise is critical for long term maintenance.

The next big difference that separated the successful maintainers from the unsuccessful was in their "self-monitoring behaviors" including:

• tracking calories
• tracking body weight
• planning meals
• tracking fat
• measuring amount of food on plate

Unfortunately, these types of self monitoring behaviors, especially weighing and measuring food, planning meals on paper and counting calories, are among the most avoided or even criticized techniques. Some "experts" even claim that it's unnecessary to count calories, track results, weigh yourself or measure and weigh your food.

However, these self monitoring behaviors are being identified more and more frequently as part of "the difference that makes the difference." I agree, as they have always played a major role in my own Burn the Fat program

A fourth and final difference was that people who reported self-perceived "barriers" to their success were 48-76% less likely to be a successful maintainer.

For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. (I interpret this as: unsuccessful maintainers were excuse makers!)

Based on these findings (and the previous research confirmed by these findings), here are…

THE TOP 4 STRATEGIES TO BE A SUCCESSFUL MAINTAINER

1. Increase activity, including formal exercise as well as sports, physical work or recreational activity.

2. Include weight training as part of your formal exercise program

3. Track and monitor everything - count and track calories and nutrients, measure your food portion sizes, plan your meals and menus in writing and monitor your body weight.

4. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as "barriers" (for example, "I can always make time for what is most important to me" versus, "I don't have time to exercise," etc.)

If you're currently engaged in the fat loss journey, and you want to know how good your odds are for being a successful maintainer, it's pretty easy to predict using these simple guidelines.

If you're not using all 4 of these strategies yet, then when today would be a good time to start?

There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality.

However, I believe these findings are important and significant.

Not only do they match previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful Burn the Fat clients.

THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose bodyFAT (not bodyWEIGHT) and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose it as fast as possible.

In closing, I'd urge you to consider the words of EM Gray, who in "The Common Denominator Of Success" wrote:

"The difference between successful and unsuccessful people is that successful people are willing to do what the unsuccessful people are not."

Your friend and coach,

Tom Venuto
Burn the Fat

PS There was one more difference that made the difference that I forgot to mention. And this one may surprise you (although it doesnt surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc)