How Often Should I Weigh Myself?

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

How often should I weigh myself is a great question. If you were to ask five weight loss coaches, each one would likely give you a different opinion about the value of daily or weekly weighing. It’s also quite evident that what works best for one person may not work for someone else.

What matters most is that you have some form of measurement in your weight loss plan. You need one or more ways of tracking progress. Research results show a clear and positive relationship between self-monitoring behaviors and successful weight loss. Monitoring weight is one way you can give yourself regular feedback. But is weighing the best method for you? If so, how often should you weigh and what number should you target?

It’s all too common to arbitrarily pick a number or weight we think we should weigh. This number may or may not be appropriate. It might be based on what we weighed in college or even high school. Or it might be based on what it takes to fit into a favorite pair of “skinny” jeans. Becoming fixated on a certain number is not a good approach

Instead of having a specific number, consider having a healthy weight “range” to target. No one weighs the same amount from day to day or even hour to hour. That’s normal. So please don’t get hung up on a specific number. I would suggest a minimum of a 3-pound range to be realistic for a woman.

In addition, have an image in your mind of a size and shape that is realistic for who you are given your unique heritage. Fit and shapely can feel good, look good, and be good for your health even though your weight on a bathroom scale may not read what you think it “should”.

1. To Weigh or Not to Weigh

BMI  tables (body mass index) can help you determine an appropriate weight range at a healthy weight. However, the way BMI is calculated it won’t be relevant for everyone. If you are more muscular than the average person or you are thin and have a high percentage of body fat (the skinny fat person), BMI is not a good measurement.

Another approach you might consider would be to monitor the health and fitness of your body with body composition measurements. With weight loss, the ideal is to lose body fat not lean body mass such as muscle. The problem with this is that tracking changes in body fat is considerably more complex than measuring weight on a scale.

In the absence of having an accurate, easy, and inexpensive way to track body composition, the bathroom weight scale does provide important feedback. People who have lost 30 pounds or more and have maintained that loss for at least a year are more likely than not to do a daily or weekly weighing. (National Weight Control Registry)

Weighing on a regular basis can work well as long as you understand that the number on the scale does not tell the whole story about your health or how you look and feel! (See part one What You Should Weigh? )

2. Weigh once a week?

I recently read an article by a weight loss coach who had quite an interesting perspective on how often to weigh. She says if what you are doing isn’t working then you clearly need a different strategy.

For example, if you have been weighing yourself once a day OR MORE you might ask yourself how it makes you feel. If you are a bit obsessive about the weighing or you get upset, you may want to switch to monitoring and recording your weight once a week. Rather than recording daily weighing, keep track of all your accomplishments.

Are you staying on track with a healthy diet? Did you make time for exercise? Note how your clothes fit and how you feel. This can take the emphasis away from a number on the scale and put the emphasis back on achieving and maintaining a healthy diet and lifestyle to look and feel your best. Isn’t that what really matters?

3. Weigh every day?

Weighing yourself daily is fine if you DON’T get obsessive/compulsive about it. The value of measuring and tracking can improve your motivation and your results. However, as I mentioned before, you must recognize that your weight will shift from day to day and from hour to hour within each day. That’s why it is essential to pick a time of day that works for you and be consistent about the time and the circumstances for your best results. And that’s why you want to have a realistic weight range rather than a specific weight.

Most of the weight fluctuations we experience are related to shifts in body water weight. Women average about 60% body water (some women have significantly more and others significantly less). No one is consistently hydrated at the same level all the time. Your body water will shift depending on how well you are hydrated, what you’ve eaten, the time of day, certain medications that you may be taking, and more…

This is why total body weight can change so dramatically in a relatively short time. Here’s what works for me when it comes to weighing:

I weigh myself in the morning.

I have “gone to the bathroom” (relieved my bladder) after getting out of bed.

I have had 2 cups of either plain water or unsweetened tea and I’ve eaten a balanced healthy breakfast. The water helps to rehydrate my body to a more normal level after a night of sleep when we all lose body water.

I weigh myself just before stepping in the shower, so I am nude.

I like this approach because we tend to weigh less in the morning then at any other time throughout the day. Yet I make it more realistic because I have rehydrated myself and eaten breakfast. That way when a trip to the doctor’s office comes up, it isn’t quite the negative experience it might be otherwise!

NOTE: (2 cups of water = approx. 1 pound)

4. Time of Day

I believe weighing in the morning to be the best choice for me (see #3). But you need to determine what works for you. Just aim for being consistent with the time and the circumstances. That way you simply look for a change in your weight either up or down over time. Do your best to let go of the idea that there is something magical about a specific number.

5. What kind of scale to use

If a regular bathroom weight scale is all you have and can afford that’s fine. If you don’t have a weight scale, you can assess how your clothes fit. Getting loser? That’s great regardless of what the scale might say! You might also take key body measurements each week such as waist, thighs, and upper arms. Record your results to track changes over time.

If you can afford to buy a weight scale that provides more features you may want to consider one that includes a body fat monitor.  This kind of scale will give you more feedback about your body composition and help you track shifts in body water as well as changes in body fat.

NOTE: How your clothing fits can work if you typically wear snug fitting clothes. But it does it NOT work well with loose or baggy clothes. Such clothing can actually give you a false sense of confidence about your weight loss efforts

6. What works best for you?

Know yourself.

If weighing every day keeps you on track without obsessing about it, great! It’s working for you. If you find the numbers to be upsetting stop weighing yourself so often. Focus instead on eating healthy food, eating ENOUGH but not too much, getting the exercise you need, and possibly weighing once a week.

If the scales show a small but steady weight loss by weighing just once a week, good! If not, you may need a more frequent reminder with daily weighing.

Do you have a way to track changes in body fat? Do you eat a healthy diet and get plenty of exercise? Then tracking your weight on a scale may not be necessary.

Hope this article helps you answer the question of “how often should I weigh myself?” Let me know if you have other questions!

 

 

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

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What you SHOULD weigh? Hmm…

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

There it is. The word that I believe could use a bit of a time out is “should” especially when it comes to weight. But that doesn’t answer the question what should you weigh?

There is no such thing as a specific number or ideal when it comes to an individual’s weight! We’ve got to find a way to let go of that concept! What each person weighs is influenced by many different factors. The bottom line is that I am NOT a weight or number in a doctor’s chart and neither are you!

The number on the scale can have incredible power if you let it. It can make or break your day. Don’t give it that kind of power! Ah…that’s much easier said than done.

As much as I would like to tell you differently I am NOT always immune from letting the weight scales affect how I feel. So how might the number on the scale be put in its place? Can you reframe how you feel about your weight and have it be no more than one of many factors that may or may not be reflective of your health and wellness.

To begin, you want to have an idea of what a healthy weight range MIGHT be for someone of your sex, age, and height. You will find there is a range of weights that may or may not fit your circumstances.

The most current weight tables used today are based on the relationship of weight and height to the risk for developing disease. Doctors use a measurement called BMI or body mass index to make the assessment. This index is far from perfect! It was not meant to be used as a guideline for some kind of pre-determined level of perfection that may be unrealistic to achieve.

There used to be other tables you could consult to get a sense of your weight in comparison with others of a similar sex, age, and height. However, the Metropolitan Life Insurance Company stopped publishing its ideal weight and height table in 1983. The U.S. Department of Agriculture last published its healthy weight table in 1995. These tables may not have been a big loss because each was far from perfect.

BMI

It is possible to weigh significantly more than the suggested weight range of the body mass index (BMI) and still be healthy! Does that mean you should ignore the range or your doctor’s advice to take off some weight? NO. Your doctor makes an assessment about your health based on many factors. Weight is only one factor.

So if you use your BMI to assess what might be a healthy weight for you, please be realistic. Make sure your personal goals are in alignment with what would be good for your looks AND your health!

I share this because I get quite a number of questions with respect to the challenges faced with weight loss. A certain percentage of women ask me to help them figure out what they are doing wrong when they may simply be fighting nature in an unhealthy way. For others the desire to lose a LOT of weight may sound good but may also be unrealistic unless your doctor is strongly advising a major loss of weight for the sake of your health. Please stay in touch with your doctor before you get overly frustrated attempting to achieve something that may not be necessary or even wise.

Weight loss is difficult for most people, especially women. If you need to lose some weight and you can manage to take off 5-10% of your body weight mostly in the form of fat, you will likely do yourself a world of good. A loss of this much weight can significantly reduce your risk for health challenges of many kinds.

On the other hand, if you WANT to lose more and you have an acceptable healthy goal, then it is possible. Yes. But I will be very honest. It can be hard. And unfortunately it can be harder for some people then it is for others. Weight loss may require a major shift in your eating habits, your attitudes, and your lifestyle. Do take some time to determine what healthy approach you will take.

Many people can be successful with an overall balanced approach to weight loss that doesn’t put an emphasis on reducing caloric intake disproportionately with one food category or another. Others do better with a low fat approach with an emphasis on fruits, vegetables, whole grains, beans (legumes), nuts and seeds with some fish and seafood and only a little lean meat and low fat dairy. This is comparable to a Mediterranean diet approach. And then there are those who will thrive on a low carb approach in the manner of the South Beach Diet or New Atkins. (see: Low carb, low fat, or balanced low calorie)

There is no such thing as a one size fits all approach to diets and weight loss. Knowing this may make all the difference in your ability to lose weight and successfully maintain that lose.

All of this discussion sets the stage for how you monitor your weight loss and whether or not daily or weekly weighing on a weight scale is an appropriate choice for you. Weighing in can be useful but it is NOT for everyone. I’ll talk about that next time. In the meantime please be careful with the question what should you weigh.

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

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Wine-Trax portion control/measuring dishes: A Review

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

A simple way to begin getting a handle on calorie intake is to get a clear picture of portion size and how much you need. All too often in the U.S. we are served portions that are far bigger than necessary. Because it has become the norm just how do we know when it is excessive even when eating at home?

A couple of weeks ago, when I finally managed to feel a bit more in control of my time after my move from one state to another, I started chipping away at my backlogged messages, mail, and newsletters. For too long, I had to let so much of it wait! However, I’m glad I didn’t simply throw everything in the trash out of desperation. Among other things I discovered I had an invitation to give the new portion control/measuring dishes made by the company Wine-Trax a trial run. I was intrigued!

 

My response to the query to test the dishes was more than 2 months late! Oops! However, I was pleased to receive a quick reply from the Wine-Trax Company. I wasn’t too late to try out their products. Awesome. Within just a few days I returned home from a day trip to find a UPS box on my doorstep. I love getting packages in the mail. It’s like Christmas!

 

Now if you’ve been a reader of my articles for some time you will likely know that I don’t recommend many products. The reason being I want to have an opportunity to get a good sense of the value of a product with respect to weight management. Will it actually be helpful and who would it help most?

Wine-Trax

To begin with, don’t let the name Wine-Trax throw you off. This company sells plates, bowls and glassware. Each product is marked to indicate appropriate portion sizes when you serve your food. I have to say oversized portions is a big reason why so many people struggle with weight management.

I’ll share with you my impression of the dishes including what I like and what I don’t. Yes, I did receive the dishes as a gift but I will be honest about my thoughts because that’s what you deserve as a reader.

What I like:

1. The plate, bowl, and glass are simple yet elegant. I would imagine many people would find the dishes to be an attractive and practical addition to their dinnerware. The markings for the portions, including 1/3 cup, 1/2 cup, and 1 cup, are easy to see yet work well with the overall design. I personally like products that are visually appealing.

2. The dishes provide a way to get a better sense of portion size no matter what you might use most of the time. Increased awareness matters. Whatever might encourage you to pay a little more attention to how much you eat can make a significant difference.

As I began to use the dishes, I was reminded of just how easy it is to misjudge volume! No matter how good we might be, the size and shape of a container will influence perception about volume. Research has shown that we tend to eat and drink more when we have bigger plates, cups, or containers.

For example, I poured cereal into the Wine-Trax bowl without paying attention to the markers. What my mind assessed to be about 1 cup or a serving turned out to be more than one cup. I was influenced by the size and shape of the bowl. Without the markers I would have overestimated.

It wasn’t a lot more but more is more and if each serving of food throughout the day is more than I need it all adds up. Just remember that in the long run it is not about nitpicking or obsessing about every morsel you eat. What matters most is getting a good sense of your needs.

I’ve found that no matter how good I might think I am with understanding appropriate portions, getting a refresher “course” from time to time ALWAYS helps.

3. The plate and bowl are particularly helpful. I encourage people to carefully limit beverage calories and choose zero calorie beverages most of the time. So I can see the plate and bowl being used more often than the glass.

The bowl is a great choice for enjoying cereal, snacks, or soup. And the plate is divided to provide you with a simple way to follow the dietary guidelines of filling half your plate with low calorie fruits and vegetables. The other half of the plate is divided to provide you with a simple way to limit the size of carbohydrate and protein servings.

4. All three of the products are dishwasher safe. In addition, the measuring bowl and the measuring dinner plate are microwave safe. I’m not sure if the glass is microwave safe.

What’s not so good:

1. If you are accustomed to eating soups, stews, salads, casserole dishes, and the like in which foods are mixed together, the portion control dishes may not be as helpful.

2. The other significant drawback that I can see is the price. If you consider the dishes from the perspective of the value they provide and the elegant design, I would say the price is fair. However, I know there are many people for whom the cost will simply be out of reach.

If paying for essentials for yourself and your family is already a challenge then this product is not for you. On the other hand, if you able to take care of your needs without undue stress, then Wine-Trax Portion Control Dishes might be something that will keep you informed about portion size and help you stay on track with meeting your weight loss goals. The dishes might also provide you with some incentive as well!

Till next time watch those calories and eat healthy food.

[Disclaimer: The product links in this article are for Amazon.com. I am affiliated with Amazon. However, I only promote products that I personally like or that I have researched with the intention of trying myself. If you click through a link I provide and make a purchase I may receive a tiny commission that helps me pay for the time I spend to research, write, edit, and maintain this website. Thank you.]

 

 

 

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

What’s New? Mid-year 2011

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

What’s new?

It’s time for an update. You might be interested to learn what I’ve been up to for the Women and Weight Website and otherwise. If you have a minute I hope you’ll give this post a read and then leave a comment to let me know about the challenges you face with weight management.

To begin with, I can’t believe it is already almost August. I’m pleased to say I have been living in my “new” state for nearly 3 months! It’s slowly beginning to feel like home. Thank goodness. Because I hadn’t moved from one state to another in such a long time, I had completely forgotten what it is like and just how time consuming it can be!

 

Given that I am feeling more settled, I am also making time to get more caught up with my professional reading. Current knowledge about health, nutrition, and weight management is continually being updated and refined. I hate being out of touch with the latest developments. Although the Internet kept me informed to some extent when I was unable to read my journals and newsletters, somehow it’s just not the same.

My current projects:

1. I’m making good progress on putting together a simple, easy-to-follow guide on getting started with a healthy low calorie diet. In my experience, the people who are most successful with weight loss and maintenance are the ones who come up with a workable plan for meals and snacks that suits their particular needs and preferences. You just can’t get this from someone else’s sample menu no matter how well thought out it might be.

What I’m attempting to do may or may not be as simple as I would like. But that’s the hope. Whether you are someone who struggles with not having a clue about how to get started or you simply need to do a bit of tweaking with an otherwise healthy diet, I’m hoping this guide will be just what you need.

2. I received an invitation to test a set of dishes designed for quick and easy portion measurement. Great idea! Who doesn’t need a gentle reminder about what is enough? The invitation was a surprise. I don’t get contacted very often and particularly for a product that seems to offer so much value. I plan to share my review in the next week or so.

Some product thoughts:

1. Truvia

Although I am not a fan of zero calorie artificial OR natural sweeteners, I decided to give Truvia (stevia) a try. It’s been on the market for a while now but I was just too busy with everything else going on in my life to see what it was like.

Yesterday, I tried mixing a packet of truvia crystals into an unsweetened cold drink. I was pleasantly surprised at how the product added just a bit of sweetness without an awful aftertaste. Maybe I’ve finally found a product I could use.

I am still an advocate of weaning oneself off of overly sweetened products. Added sugars from any source are a problem for many people. Maybe Truvia could provide that touch of sweetness without any added sugar.

What has your experience been? Do you like Truvia? How do you use it

To read more about my thoughts on artificial sweeteners for weight management:

Artificial Sweeteners for Weight Loss: Do They Work?

To read more about my thoughts on natural sweeteners:

Natural Sweeteners and Weight Loss

2. Justin Nut Butters in Individual Packets

I am happy to say I have now found a grocery store in my new town that sells Justin’s nut butter packets. Nut butters offer a good source of protein, healthy fats, and other nutrients. I’m glad I could add these packets to my small collection of easy to pack and carry food products for when I travel by car, train, or plane

You can purchase the nut butters online if you are interested:

http://www.justinsnutbutter.com/

[Healthy  Low Calorie Eating when Traveling:  See how I planned for a two-day train ride a couple of summers ago to have nutritious low calorie food for a 1200 calorie diet.]

3. Cascadian Farm Organic Cinnamon Crunch

My husband purchased a couple of new breakfast cereals for us to try. The one I’ve tried so far is Cascadian Farm Organic Cinnamon Crunch. I’m not sure I would buy it again.

First of all the outside of the package touts that it has 8 grams of whole grain. That’s nice but not all that much. However, it does just meet the USDA recommendation in the 2010 Dietary Guidelines for a whole grain product to provide a minimum of 8 grams of whole grain per ounce.

The package also suggests the cereal is a good source of fiber. It has 3 grams of fiber per serving but I feel you can do better than that. Three is good if it actually comes from the cereal grains. But if you examine the ingredient label, you’ll see the added oat fiber and maltodextrin. Oat fiber is o.k. but I’m not so sure about the added functional fiber in the form of maltodextrin.

Here are some of my previous recommendations for cold cereals:

Ten Top Breakfast Cereals for Weight Loss

And here are some of my recommendations for hot cereals:

Hot Cereal for Weight Loss

Exercise:

I’m getting back to exercising! How about you? I had been a runner for many years and then in the last couple of years I gave long distance running a try. I loved it! But I’m sorry to say I got too late of a start in life. My knees are telling me I had better be careful.

So I’ve rethought my exercise habits. I still do yoga stretches and will be looking for a good yoga studio so that I can practice with other people. I’m also back to walking instead of running. In many ways this is just as good if not better BUT it is more time consuming. I’m also enjoying a renewed interest in riding my bicycle. There are some great biking and walking trails where I now live!

In addition to getting back to exercise, I’m also back to wearing my Bodymedia FIT armband that measures the calories I’ve burned over a 24-hour period of time. This device gives me an added incentive to keep my calorie intake to a reasonable level depending on whether I want to lose weight or maintain.

To read more about the Bodymedia armband:

Bodymedia Review: A Weight Loss System

How are you doing with your diet and exercise? I’d love to hear from you.

 

[Disclaimer: The product link in this article is for Amazon.com. I am affiliated with Amazon. However, I only promote products that I personally like or that I have researched with the intention of trying myself. If you click through a link I provide and make a purchase I may receive a tiny commission that helps me pay for the time I spend to research, write, edit, and maintain this website. Thank you.]

 

 

 

 

 

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Healthy Grocery Shopping

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

In some of my previous articles I’ve talked about setting up a system for easy healthy meal preparation with a minimum of time and fuss. So far I’ve covered the importance of having basic healthy food and other ingredients in your home “pantry”. I’ve also talked about the value of having a Master Recipe List and how to make a simple menu plan and grocery list from that plan.

 

Today I’d like to share some tips on healthy grocery shopping. I’ll cover how to make it easier and a bit more pleasant along with some thoughts on purchasing healthy low calorie food. If you’ve done the advance work of completing each of the previous steps in the system, grocery shopping becomes a lot easier. (How to Make Healthy Low Calorie Meals)

 

1. Have a list (See Healthy Foods Recipe List to Lose Weight)

Having a list will help you stay focused. Do whatever you can to stick to the list unless you remember you need a specific healthy food item that you forgot to include.

The goal is to avoid buying high calorie and/or less than healthy food as much as possible. You also want to avoid buying too much. When it comes to calories it is actually easier to overeat healthy food than the obviously unhealthy. There are a number of recent research studies to support this finding.

Servings and portion size still matter! As I was saying, healthy food has calories! When chosen well, healthy food can have fewer calories per serving but it still adds up.

2. Don’t go grocery shopping when you are hungry!

Plan your day so that you’ve eaten enough BEFORE going to the store to keep you satisfied until you’ve finished buying your groceries and returned home!

Can you remember having gone shopping when you were famished? If you are like me, this can set you up to destroy whatever good intentions you might have had. Yes, it has happened to me occasionally so I know first hand just how off track I can get! (In addition to buying things I don’t need, I find myself accepting every food sample that comes along whether healthy or not and the heck with the calories!

3. Read labels on packaged, canned, or frozen food products.

I do not recommend driving yourself crazy by reading every package when you shop. But you might pick one item each week from your grocery list that you buy fairly often. Compare and contrast the Nutrition Facts label and the Ingredients label with similar products.

Pay attention to the calorie count per serving and the number of servings per product! Sometimes it seems like a whole package is one serving but in actuality it might have 2.5 servings. Big difference! Eating the whole package is one way calories can sneak up on us when we least expect it.

By far, the easiest way to simplify the purchasing of food is to buy as little processed food as possible. Avoid processed and you will save yourself time, money, and improve your health. There are also many reasons why eating “real” food can dramatically improve your ability to manage your weight.

4. Where to shop.

Have you heard the recommendation to shop the perimeter of the store? I know someone had good intentions when they shared that thought but I’d encourage you to let go of that idea. Simply put this concept works better with some grocery stores than others. At many stores, it makes no sense whatsoever.

Yes, there are plenty of items in the center aisles that aren’t particularly good for us. Most grocery stores have entire aisles you can avoid. On the other hand, there are plenty of healthy foods in the center aisles.

You’ll often find whole grain breads and breakfast cereals in the center aisles. There are also the other important whole grains such as brown rice, oats, and barley. Cans or jars of meat, fish, fruits, vegetables, and low sodium soups are typically found in this part of the store.

Don’t make the mistake of ruling out cans and jars of food. Canned fruits and vegetables will not have the wonderful flavor of fresh or even frozen but the nutritional value is not necessarily as different from fresh as you might think. These items will typically cost less and they can be shelf stable for quite a long time!

Nuts, seeds, and dried fruit and can be another good choice from the center aisles. The calories, however, from these foods can add up quickly so watch your portion size

Despite the calories, I find nuts to be especially helpful when it comes to weight management. They tend to be a great source of nutrients and dietary fiber. A little can go a long way to keep you from being hungry and the portability of nuts can’t be beat. Not only that but the research suggests that not all the calories in nuts are absorbed in the way we might think.

5. What to Buy

Focus on buying what I’ll call the updated version of the 4 Food Groups.

Fresh Veggies and Fruit

These will ideally make up the main portion of your grocery list. Choose seasonal produce to keep the cost down and watch for sales. If the price of fresh is out of reach, check frozen and canned versions for cost savings.

The new USDA food plate encourages people to fill up half their plate with low calorie fruits and vegetables. I think it’s one of the BEST suggestions the USDA has come up with in a long time! It actually harkens back to the days of the 4 food groups. That was actually a good idea from many many years ago (yes, I’m that old) and is still a good idea now (with a few modifications) because it’s easy to remember

Whole grain breads, cereals, pasta, and rice

The most important tip I can share with you is to make sure you are actually getting the whole grains you think you are when you make a purchase. Most Americans unknowingly eat far too many refined carbohydrates. The front label on a food product can be VERY misleading. Look for a whole grain to be listed FIRST in the Ingredients label. (See: Weight Loss Success: Are you Buying the Best Products and Whole Grain Products: A Few You Might Like)

Another important tip about breads and cereals in general is to keep track of how much you eat each day. Eating too many carbs in the form of breads, cereals, pasta, and rice is a problem for many people.

Low fat milk and other dairy products for calcium and protein

If dairy is not acceptable for your health or values there are other good choices such as certain nut or grain based milks.

Lean Meat, Poultry, or Fish and other protein foods

As a general rule most (but not all) young Americans get plenty of protein in their diets. However, older Americans don’t always get enough. It’s also important to be mindful about getting enough protein when you are on a reduced calorie diet.

Legumes (also known as dried beans), nuts, and seeds can provide an excellent source of protein. As I mentioned previously, the calorie count can add up quickly for nuts but not all of the calories (from the fats or proteins in nuts) are necessarily absorbed. Also, it only takes a small amount to be quite satisfying. I am not aware of any similar research with respect to seeds.

Healthy grocery shopping in today’s supermarkets is not easy! I encourage you to shop at local farmer’s markets if you can or possibly join a local CSA (Community Supported Agriculture).

I hope this article on healthy grocery shopping and the rest of the series on easy, healthy meal planning and preparation have given you some thoughts about ways you might improve your eating habits. I will be sharing many more tips over time. You will also find a LOT of helpful information in some of my previous articles. Just click on the articles link on the menu bar at the top of each page.

Questions? Please ask!

Healthy Weight Loss Meals: What to Have on Hand

Healthy Foods Recipe List to Lose Weight

Low Calorie Meal Plans

Lots of healthy meal planning and shopping tips at the U.S. government nutrition website:

Shopping, Cooking, and Meal Planning

 

 

 

 

 

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Low Carb, Low Fat, or Balanced Low Cal for Weight Loss?

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Low carb diets can be quite appealing because of all the foods you CAN eat, at least initially, such as high fat cuts of meat, full fat sour cream, and butter. These foods are restricted in many other diet plans. And if your carbohydrate intake is low enough, calorie intake seems to take care of itself. You typically don’t need to count calories.

Health professionals often recommend low fat diets. These were designed to reduce calorie intakes and restrict consumption of saturated fat and cholesterol, which have been implicated in the development of cardiovascular diseases such as heart disease. However, this association has become less clear with more recent research. (Caution is still advised till we have more information.)

 

Both low carb and low fat have merit. Research suggests that there may be a genetic influence with respect to which works better for a given individual. Some people fare better with low carb and others with low fat.

 

For everyone else the choice is to limit calories across the food groups for weight loss and maintenance. This is my preference because it allows me to enjoy a wider variety of healthy food while still making the kinds of choices that help to reduce my risk for cardiovascular diseases and cancer.

Achieving a balanced reduction in calories without sacrificing nutrition isn’t easy. It does take time and effort to get on track and make it work but it is well worth it in the long run.

Unfortunately, the attrition rate for any of these dietary approaches is high. It would seem the limitations become too difficult or frustrating to maintain in the long run. The goal is to choose a basic diet that you can modify and then adjust over time to maintain weight loss AND better health.

Which diet would be best for you?

It makes sense to choose a diet plan that suits your taste preferences, dietary needs, and health. Your lifestyle needn’t be a deciding factor. Although it may be challenging, any of these plans can be designed to fit with the way you live.

If you are comfortable with the diet restrictions, believe in the relative merit of the diet, and can picture yourself following a modified version of the initial diet for the long haul then you are much more likely to be successful.

Weight loss ultimately depends on calories. If you are a low carb fan this may not seem to be true. But there are no peer-reviewed controlled studies to indicate otherwise. Yes, certain foods and food combinations will burn more calories. But it’s also true that the higher protein and fat content of a low carb diet can serve to keep people feeling satisfied on fewer calories.

If you consume fewer calories than you burn you will lose weight. This may seem simple but it’s not. That’s why it can be so frustrating for many dieters.

Ultimately you want to reach point in which you have a sense of how much you can eat based on your nutritional needs and what you need to satisfy your hunger without counting calories!

How does the Research Stack up When Comparing Diets?

The results from many studies in the past 10-30 years suggest that each of the diet approaches can be equally effective for weight loss. This seems to be particularly true when the diet is combined with behavioral intervention to bring about a change in the behaviors that contributed to a problem in the first place.

Although I understand that we each need to take responsibility for what we eat. I am a firm believer that we live in an environment in which we are surrounded by unhealthy food. It is not in the least bit surprising to me that such a high percentage of the population is overweight or obese (United States). Do take responsibility for your choices BUT please don’t be too hard on yourself.

Low Carb Diet Plans

Concerns about the effectiveness of low carb diets go beyond the relative merits for weight loss. There are questions about the potential health risks in the long term. Recent research, however, has begun to allay some of the original concerns.

Low carb diets have now been shown to lower total cholesterol levels, reduce triglycerides, raise HDL (the good cholesterol), and improve systolic blood pressure better than other diets. However, low carb has also been found to raise LDL levels (bad cholesterol) in some individuals.

These results are promising. Yet questions remain. A recent study looked beyond these indices to examine the health of blood vessels as impacted by a high fat and protein diet. A study with mice suggests that blood vessels may be negatively impacted by a buildup in plaque despite the seemingly good blood serum markers. (Proceedings of the National Academy of Sciences, 2009) We need more research with rodents AND humans before we can draw any conclusions.

Another concern with low carb diets is the high protein intake. This can be an issue for anyone with kidney problems.

Bottom Line: Keep your doctor informed about your diet choices.

Low Fat Diet Plans

A low fat diet is one that consists of little fat, especially saturated fat and cholesterol. Some fat in the diet is important because it is needed for good health. Fats supply energy and essential fatty acids along with the vitamins A, D, E, and K.

Low fat has been considered to be a good choice for those with a history of heart disease. Unfortunately, the benefit of this kind of diet depends in large part on the type of carbohydrates that make up the bulk of the calories.

A diet full of refined carbohydrates and sugar is NOT healthy. A study with female nurses reported on in the New England Journal of Medicine in 2006 revealed that those with the highest intake of refined carbohydrates (and glycemic load) were found to be at twice the risk for coronary artery disease when compared with those women who had the lowest carbohydrate intake.

Bottom Line: Keep your doctor informed about your diet choices.

Balanced Low Calorie Diet Plan

The diet plans I provide on this website allow for a balanced low calorie approach to dieting. They are similar to the DASH diet plans. DASH stands for dietary approaches to stop hypertension. Although the DASH diet was originally developed to better manage blood pressure, it has been shown to significantly reduce the risk of heart disease and strokes in women. (Archives of Internal Medicine, 2008).

My plans include enough fruits, vegetables, and whole grains to provide plenty of vitamins, minerals, and phytochemicals such as antioxidants. We’ve only begun to learn about the important role phytochemicals play in human health. In addition to the fruits, vegetables, and whole grains the plan includes low fat dairy or dairy alternatives and lean meat, poultry, eggs, or beans (legumes) for protein and other important vitamins and minerals. I discourage the consumption of refined carbohydrates and sugars.

I believe each of the food groups matter and contribute to good health. The plans are designed to provide plenty of protein and dietary fiber to be satisfying and healthful

As long as a person stays within the USDA guidelines for macronutrients (10-35% from protein, 20-35% fat, and 45-65% carbohydrates) it’s o.k. to choose a higher intake of “good” carbohydrates or go with a somewhat higher intake of “good” fat. Do keep your health needs in mind.

Bottom Line: As with any other diet plan keep your doctor informed about your diet choices.

Conclusion:

1. No one diet plan will work with everyone. Base your choice on your preferences and health history.

2. Someday we may have more genetic research to provide guidelines with respect to which diet will work better for a given individual.

3. Keep your physician informed of your dietary choices so that he/she can monitor your blood markers and other health indices for potential problems.

4. Low carb diets may not be appropriate for individuals with heart disease or kidney problems. On the other hand low carbohydrate diets may be a better choice for individuals with high triglyceride levels.

5. Low fat diets and balanced low cal diets need to be carefully planned to avoid over-consumption of refined carbohydrates and sugars.

What I have shared today is only a brief look at the complex questions and impacts of choosing three basic diet plans. I hope these basics will provide you with a little more “food” for thought when it comes to choosing low carb, low fat, or balanced low calorie diets.

What have your experiences been? Share your thoughts and help me learn more!

 

 

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Hello world!

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New method to determine order of mutations that lead to cancer

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Zeroing in on the early cell mutations that enable a cancer to grow is one of the best ways to find a personalized therapy to stop it. Scientists were able to use a statistical approach for the first time to map out the order in which these abnormalities form to analyze the pattern of DNA changes in advanced skin and ovarian tumors.

Sourced from: ScienceDaily: Health & Medicine News

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CT scans unleash a breakthrough in catching early stage lung cancer

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The National Lung Screening Trial (NLST) is the first scientific study that provides clear evidence that CT screening significantly reduces the death rate due to lung cancer. NLST data shows 20 percent fewer lung cancer deaths among trial participants who had the CT scan compared with the chest X-ray. Until now, no screening test for lung cancer has proven effective in detecting tumors at an early, more treatable stage.

Sourced from: ScienceDaily: Health & Medicine News

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Researchers invent new drug delivery device to treat diabetes-related vision loss

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Engineers and scientists have developed a device that can be implanted behind the eye for controlled and on-demand release of drugs to treat retinal damage caused by diabetes.

Sourced from: ScienceDaily: Health & Medicine News

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