informative article from MSN about weight loss

Many of us who are on WW will already know most of this. Regardless, I still learned something from this article.


Expert Interaction: Advice for You!
10 Reasons You're Not Losing
Susan Burke
eDiets Director Of Nutrition
Why do 90 percent of people who attempt to lose weight fail to keep it off? Each year, 50 percent of Americans attempt to lose the extra pounds. By the year's end, most of them have not only regained the weight that they lost but put on even more!

Diets. Everyone you know has been on a 'diet.' Most likely, you've gained, lost and regained at least five pounds -- more than once. Some of the reasons that diets don't work are obvious: you go to a party and can't resist the high-calorie treats and desserts, or you lose your willpower when you go on vacation. The bottom line? Americans eat high-calorie foods in huge portions and exercise too little. And, we're not alone! The global epidemic of obesity, or 'globesity,' affects people around the world.

If you are currently trying to lose weight but are having little success, try some of the strategies below. Knowing WHY your diet doesn't work may help you to discover ways of dealing with any obstacles to success.

1. Exercise: You can lose weight without exercise, but research shows that you're much more likely to regain the weight. Aerobic, or 'with air' exercise means you get your heart rate up, and keep it there for a minimum of 30 minutes. Do you have to jog or work out on a treadmill to get aerobic exercise? No! ANY type of exercise that makes your heart work harder is good. How about dance? Take a brisk walk. A stroll won't do!

So, I suggest members wake up 30 minutes earlier during the work week and commit to a fast walk. Put on those sneakers and walk for 15 minutes! Then turn around and come back.

2. Medications: Side effects associated with some well-known medications, including thyroid and steroid medications, may interfere with weight loss. In fact, steroids may produce weight gain. Consult your doctor if you think your medication's side effects are causing you to gain weight.

Regardless of your medications, your body will always appreciate a balanced, nutritious meal plan with food portions appropriate to your needs. Exercise will help you tip the scale in your favor, and it has positive effects on mood and sleep.

3. Portion Control: Recent research examined two groups of people. Each group was fed different amounts of food: one group far more than they needed and the other group a 'normal' portion size. Results show that the more food presented on the plate, the more a person will eat. Ironically, both groups said they were satisfied with their meal.

The message is that people have no idea of how much food it takes to satisfy their hunger. Try this experiment: weigh and measure your food according to your plan for the next two days.

4. Cheating: Cheating is a term I have never used. When I hear anyone use it, I cringe! Don't get stuck in the 'good food, bad food' belief system. You'll wind up punishing yourself for eating 'bad' food and will always think of 'bad' food as a reward for eating 'good' food. Choose healthy foods on a regular basis and give up the cheating mentality. Treats and desserts are just foods higher in calories than carrots and salad, so save them for an occasional treat!

5. Hidden Ingredients: Manufacturers know that people are ****ers for flashy advertising and buzzwords, so they make a science out of convincing consumers to buy their products. 'Diet' foods may sound like the answer to having your cake and eating it too, but they're the worst culprit when it comes to weight loss. Food labels proclaim 'diet,' but diet foods may be higher in calories than 'regular' food. Fat-free cookies, for example, are not calorie-free. Often the regular version has similar or even less calories than the diet version.

Make a habit of reading the nutrition facts label on every packaged product. First, read the serving size, because -- unless you know how many servings in one portion -- the rest of the information is meaningless. Calories per serving are important, so you can compare products and see which ones fit into your meal plan. The ingredient label has important information. The first ingredient for breads and cereals should be whole grain, not sugar, honey or high fructose corn syrup.

6. Boredom: Avoid limiting yourself to the same few foods, because you think that's the way to control your appetite. In fact, boredom can set you up for a binge. Instead, enjoy a variety of foods, especially fruits and vegetables. Try a new fruit every week: mango, papaya, and kiwi are all high in vitamins A and C and fiber. They are delicious! Try different green vegetables offered in your market: pea pods, eggplant, artichoke and different types of mushrooms. Make a salad and include hearts of palm, steamed broccoli and pea pods, in addition to a mixture of lettuce, tomato and onion.

7. Calories Are Too Low: If you're eating too few calories, your metabolism can suffer… and you'll lose your motivation and strength. Your metabolism may slow to conserve fuel. Your willpower may diminish if you're starving yourself. Your goal is to lose weight, permanently. Unless you make permanent lifestyle changes (including eating a healthy diet and increasing your activity), you will regain the weight (and possibly more) once you begin to eat again. Don't risk your health by crash dieting.

8. Life Gets In The Way: Your social life is interfering with your diet, and you find yourself making unhealthy choices. Work meetings, social functions, travel, vacation -- everywhere you go, eat smart. Undertaking a lifestyle change makes it necessary to strategize: eat a snack before you attend a function, especially when you know you won't be able to eat healthy food (or within your plan's boundaries). Some travel-friendly snacks include: apples, grapes, individual cans of tuna, yogurt and baby carrots.

9. Change Your Body Type: Why do men seem to lose weight easier than women? Because they have more muscle! Muscle is more metabolically active than fat, and most men will burn more calories pound-for-pound than women. Women and men can build some lean muscle mass with weight training exercises. Get the ok from your doctor, and change your body to a lean, burning machine.

10. Drink Water: Research shows that most people don't drink enough water and may confuse thirst with hunger. If you're hungry, drink a glass of cool, clear water and wait 15 minutes. Water can curb hunger pains, and it is necessary for all your vital body processes: metabolism, digestion, absorption and elimination. Drinking water will not cause you to lose weight, but use water as a strategy or tool to help when you're on a program to lose weight. Drinking water between meals can help curb your appetite and so will snacking on water-filled fresh vegetables and fruit.

Re: informative article from MSN about weight loss

Thanks for posting! I pretty much knew most of it, now if ONLY I would just pay attention to it! haha!

I'm skeptical about the water thing though, I still can't get myself to feel satisfied after drinking water. If I'm hungry, I'm HUNGRY!

Thanks again!

Re: informative article from MSN about weight loss

thanks for posting! Something to read on the way home!