The Best Drink For Weight Loss

Pinkies up! A new research review in The American Journal of Clinical Nutrition finds tea drinkers sport slimmer waistlines.

Not to mention tea is really good for your gut, says Jeffrey Blumberg, PhD, a professor at the Friedman School of Nutrition Science and Policy and director of the Human Nutrition Research Center on Aging at Tufts University. Science is continually showing how certain foods can boost good and bad gut flora, or bacteria, and drinking tea accomplishes the former.After looking at several studies and meta-analyses on the effects green, white, and oolong tea have on body weight, Dutch researchers found that tea's natural ingredients—catechins and caffeine—help increase a person's energy expenditure, or the calories they burn just by being. The compounds also increase fat oxidation (fat breakdown) in the body.

Still not sold? Consider this: Drinking one to two cups of tea daily has been shown to improve mood, attention, and reduce the risk for several diseases, including cancer, osteoporosis, high blood pressure, and diabetes. And no, it doesn't matter which kind of tea you pour. "Diversity makes a difference," says. Dr. Blumberg. "It's a little bit of an adventure to go out and find a tea you like."

It's important to note these results are modest when not combined with healthy diet and exercise, says Dr. Blumberg, especially in regards to weight loss. Think of drinking tea as more of a way to augment your diet and overall health, he says.

The original article:

http://www.prevention.com/weight-loss/weight-loss-tips/best-drink-weight-loss

The Weirdest Diet Mistake We've Ever Heard

Here at Prevention, we come across a lot of crazy diet advice (The Mushroom Diet Plan, anyone?). But the results of a new study published in the Journal of Consumer Research might just take the cake. Ready for it? Your horoscope is making you fat.

So the researchers recruited more than 300 mall shoppers from New York to read favorable or unfavorable horoscopes (manipulated by the researchers) to say things like, "The stars are lining up for you...new ideas and opportunities are plentiful today," and, "Your heart will be filled with dread as you will find obstacles put in your path to achieving your goals." Afterward, shoppers had to choose between going to a party or cleaning their house.Yep, you read that right. After a seperate 2007 study found one-third of Americans take their zodiac sign seriously, researchers from Johns Hopkins University and the University of South Carolina were curious to see how that belief might impact a person's choices. 

The results? People with unfavorable horoscopes were more likely to choose the party. Which means on days when your stars have nothing nice to say ("Yikes, obstacles ahead!"), it's harder to resist temptation.

The catch: the results only held for shoppers who believed their fate wasn't fixed—if they believed their fate could be changed for the better, then they were more likely to make indulgent decisions, say researchers. That seems counterintuitive—fate-believers should be more reactive to bad news, right?—but shoppers who believed their fate is fixed (and a whopping 75% of Americans do, according to a study in the Personality and Social Psychology Bulletin) were not indulgent. Researchers speculate it's because believers think everything is happening as it should, and their horoscopes are more prepartion than anything else.

Bottom line: whether or not you believe in your horoscope or a fixed fate, it's just a bad idea to let an unhappy reading undo your healthy efforts.

The original article:

http://www.prevention.com/weight-loss/weight-loss-tips/weirdest-diet-mistake-weve-ever-heard

How Skinny Women Navigate Holiday Buffets

Even if you know to steer clear of the bread basket, it turns out the average restaurant meal clocks in at a whopping 1,128 calories—yep, 1,128—making it easy for even the most health-savvy among us to think we’re eating well while eating out, when we’re not.

Enter nutritionist-author Heather Bauer, of Bread is the Devil and Bestowed fame—and our culinary compass. Each week, Bauer steers us toward the healthiest choices on restaurant menus of any type.

Last time, it was what to eat at a Chinese food restaurant. This week, it’s a holiday party! Here’s what you need to know before you get in line for the buffet. Happy holidays, everyone.

Heather Bauer’s holiday party menu navigational nugget:

Assuming there’s a buffet or a huge spread set out for you to help yourself, “do a walk by before you start putting food on your plate, so you can check out what’s there,” she says. It’s possible that a gorgeous plate of grilled salmon is hiding at the end of the table. Take it all in and strategize about what healthy options you can fill your plate with.

The Golden Rule: Divide your plate with half greens, a quarter protein, and a quarter carbs. And remember, alcohol counts as a carb, too!

Note: If this is a single-file line kind of fete, try to be the last person in line. “When you’re first in line, you’re first eating, which means you’re first up for seconds,” she adds. Click through for Bauer's best and worst foods to fill your holiday plate with at Well+GoodNYC's Healthy Menu Navigator: Holiday Party

The original article:

http://www.prevention.com/food/cook/best-and-worst-foods-holiday-buffet

Make Weight Loss Work for You—Finally

You can tell it’s resolutions season just by turning on the TV. Diet plans, weight-loss drugs, and fitness clubs kick their advertising into high gear when weight, diet, and exercise are foremost in people’s minds, playing on our insecurities about the pounds we packed on over the holidays or the bikinis we want to squeeze into in a few months.

Americans spend tens of billions of dollars annually on weight-loss programs, yet, according tothe Centers for Disease Control and Prevention, an estimated 69.2 percent of adults are overweight or obese. The system is broken, and your waistline is paying the price.

The reason for this failed system? We buy into diet plans that aren’t sustainable. When your weight-loss regimen involves a weekly weigh-in with another person peering at the scale or buying into a plan of (pricey) portion-controlled foods, you have support in the short term but rarely gain the tools necessary to keep the pounds off in the long term. (After all, how will these companies stay in business if they give you the know-how you need to never be their customer again?)

Think of long-term weight loss as a marathon, not a sprint. After all, many of us who accumulate excess pounds did so over several months or years—so why should we expect to shed the weight in only a fraction of that time? Rather than seeking a quick fix, look at the habits that have contributed to your weight gain: you overbook your kids’ activities during the week, leaving no time for a sit-down dinner; or you start the day eating very sparingly, but then at 3 p.m. you make a daily trip to the office vending machine; and so on. Then brainstorm ways to replace these patterns with healthier behaviors.

Want to get serious about weight loss? Register now for the upcoming web seminar “Losing Weight the Healthy Way” at Source4women.com, and let Kathleen Zelman, MPH, RD, help you get started on the right path.

The original article:

http://www.phillymag.com/be-well-philly/2013/12/17/make-weight-loss-work-finally/

Weight Loss Solutions for Men

Women often complain that weight loss is easier for men. But is it really that simple for guys to slim down? Men face unique challenges when they try to lose weight. To find out more about those weight loss barriers and to get the best weight loss solutions for men, I went to my panel of experts to get some advice.

Both Pete Thomas and Tom Venuto contributed to my Men's Guide to Weight Loss and provided specific advice for this article.  Pete Thomas, NBC's most successful "Biggest Loser" was the Season 2 at-home winner of the The Biggest Loser and is author of the book, "Lose It Fast, Lose It Forever." He is a full-time motivational speaker, teacher, spokesperson, author, wellness coach and athlete.  Tom Venuto is a fat-loss expert, transformation coach and bestselling author of Burn the Fat, Feed the Muscle. Tom holds a degree in exercise science and has worked in the fitness industry since 1989, including fourteen years as a personal trainer. 

Is Weight Loss Easier for Men?

According to Tom Venuto, the answer is yes.  He says that there are psychological and hormonal reasons that weight loss is harder for women, but the primary reason is the difference in size.  “On average, men are bigger and heavier than women. The bigger a person is, the more calories they burn every day and the more calories they can eat without gaining fat.”  He goes on to explain that the average man can also create a larger calorie deficit much more easily than the average woman and that’s the simplest reason why women lose more slowly than men.

But does that mean weight loss is easy for men?  No, says Pete Thomas.  “Men lack the same type of societal motivators as women.”  Thomas points to conflicting messages that can impact a guy’s motivation to lose weight.  “Guys are a unique group.  We are told all our lives to get bigger and stronger and then at some point we have to lose weight and get smaller for our long-term health. And then we receive so many conflicting messages from mainstream men’s magazines.”

Thomas also points to the fact that while women are shamed for being overweight, men are often applauded.  “In America's most popular sport, football, there is a combination of very strong, incredibly fit, low-body-fat athletes and very strong, incredibly fat athletes.  Both are needed and both are cheered as heroes in our society.”  He also points to overweight musicians and other arenas where heavy men are celebrated for their size. “They set a poor example for the average man,” he says.

Weight Loss Challenges for Men

Tom Venuto points to cultural issues when he addresses the unique challenges that face men who want to lose weight.  “Men are macho, so they might push too hard, go too heavy or do too much too fast and then burn out or get injured.  He also explains that men like to feel strong and self-reliant so they might be more reluctant to ask for help.

Pete Thomas agrees.  “In general, men are problem solvers and have a need to fix things and be responsible for stuff.  We have a culture where men are expected to be leaders and protectors.”  

So what are the best solutions for men who want to lose weight?

Weight Loss Solutions for Men

So how should a guy address his unique issues if he is serious about losing weight?  The first step is to acknowledge the barriers – cultural, emotional or physical – that may affect his weight loss process.  Then, both Tom and Pete offer solutions to get past the roadblocks.

1. Don’t be afraid to ask for help.  “Asking for help is a sign of strength, not weakness,” says Tom Venuto.  He also says it’s helpful to think about the consequences if you don’t ask for help.  “Your social circle shrinks, your condition deteriorates, you withdraw even more and eventually you may fall into a vicious cycle of isolation.”
2. Get the support you need.  “Know what kind of support you need – information, accountability, a swift kick in the butt - and then ask for it,” says Venuto. Pete Thomas agrees.  “Emotional support is absolutely essential for anyone seeking to lose weight or make a life change.  The problem lies in how this is communicated to guys.  For myself and many other men, the term “emotional support” sounds like a group of women sitting in a circle crying over pictures of a recent wedding.”  Pete says that the word “teamwork” works better for men. 
3. Don’t overdo it.  Tom reminds his male clients to put the macho to rest at the gym. “Consistency and steady improvement over the long haul wins it, not seeing how fast you can set a world record.”  And Pete recommends that men let go of the image they may have of themselves as high school athletes.  “Your body has forgotten the fact that you were once an athlete.”  A balanced workout program that includes strength training, cardiovascular training and a moderate progression is more likely to give you the results you want.
4. Learn about food.  Men don’t always do the meal planning, grocery shopping and cooking in the home, but these are skills that can and should be learned.  “The more I learn about food: it’s composition and creation, it’s planning and preparation, the more likely I am to achieve a healthy weight and maintain it for the rest of my life,” says Pete, who has made this learning process a priority.  Tom Venuto agrees. “If you learn how to make your food taste good and you start looking forward to your meals, that goes a long way toward helping you stick with your nutrition plan.” 

Lastly, both experts agree that you need to address your belief system.  If you believe that you can’t lose weight, then you won’t lose weight, they say. But if you learn to believe in yourself then weight loss becomes possible "Change how you see yourself by changing what you say to yourself before you even see the change in yourself," says Pete

The original article:

http://weightloss.about.com/od/Weight-Loss-for-Men/fl/Weight-Loss-Solutions-for-Men.htm

12 Weight Loss Resolutions You Shouldn't Make

By Dana Leigh Smith

Get this: 30 percent of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic," says Toby Amidor, a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire.

1. "I want to lose 20 pounds."
"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," says Amidor.

Instead: Lose one pound per week. 
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," suggests Amidor. "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."

2. "I'm going to try the ________ diet."
Fill in the blank with any fad diet and you're doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups, like fruits, grains or meats. That's simply unhealthy and can also prove overwhelming, says Amidor.

Instead: Eat lean protein and veggies at every meal. 
A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, Amidor says.

3. "I'm going to stop eating at restaurants."

Nixing a night out with friends for the sake of your diet is no way to live, says Amidor. You'll only wind up frustrated and will be more likely to fall off the wagon.

Instead: Order smarter at restaurants. 
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests Amidor. In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12 percent fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed," says Amidor.

4. "I'm going to eat 900 calories a day until I lose the weight."
Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight," says Amidor.

Instead: Develop a healthy eating plan with an RD.
If you're unsure how to lose weight the healthy way, consider making an appointment with a dietitian. "Many RDs now take insurance, so don't be afraid to ask if yours is accepted," says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

5. "I'm going on a juice cleanse."
After a holiday binge, a detox may seem like a good idea, "but an all-or-nothing approach to weight loss will ultimately fail," says Lisa DeFazio, RD, a celebrity nutritionist based in Los Angeles.

Instead: Do a mini-cleanse.
Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. "Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables and a lean protein like chicken or fish," suggests DeFazio.

6. "I'm going vegetarian."

Losing weight requires burning more calories than you consume, but eliminating meat from your diet won't necessarily cut your calorie intake. "Newbie vegetarians sometimes gain weight because they are unaware of the hidden calories in vegetarian go-tos like cheese and pasta," warns DeFazio.

Instead: Reduce your meat intake.
"Lean animal proteins should take up no more than a quarter of your plate at each meal," says DeFazio. Fill the rest of your dish with whole grains, fruits and vegetables to fuel weight loss. You could also try swapping some of your meat with vegetarian protein sources.

7. "I'm quitting junk food."
"Cutting out indulgences may initially help you lose weight, but over time it will make you feel deprived and ultimately lead to bingeing," warns says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet.

Instead: Follow the 80/20 rule.
Many weight loss experts (like Jillian Michaels) recommend making 80 percent of the calories you consume healthy, and saving the remaining 20 percent for what may otherwise be considered diet no-nos.

8. "I'm going to cut calories by skipping breakfast."
Research shows that foregoing a morning meal will put you on the fast track to weight gain, not loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Instead: Eat a protein-packed breakfast every morning.
Eating a filling breakfast lessens the chances of bingeing on junk later in the day, says Zuckerbrot. "Pair lean proteins with high fiber, complex carbs -- think a veggie omelet with a slice of whole-wheat toast or Greek yogurt with fruit and a tablespoon of nuts -- to keep hunger at bay and ward off craving all day long."

9. "I won't eat after 9 p.m."

"There is no rule of thumb on what time to stop eating," says Zuckerbrot. "The body stores any calories that aren't used for energy regardless of the time those calories are eaten."

Instead: Sleep at least seven hours a night. 
People who skimp on sleep are more susceptible to weight gain, according to a University of Pennsylvania study published in the journal Sleep. Researchers believe that sleep-deprived people tend to consume more calories daily than those who get a full night's rest.

10. "I'm going to get more exercise."
"This resolution isn't specific enough to be successful," says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Instead: Commit to a set number of weekly workouts
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

11. "I'm going to do yoga four times a week."
While yoga is a valuable part of any fitness routine, it probably won't help you lose much weight. "A typical hour-long session only burns about 200 calories," notes White.

Instead: Try a variety of workouts.
In addition to yoga, include a variety of heart-pumping workouts like walking, weightlifting, cycling, or Zumba in your fitness program to accelerate weight loss, suggests White. You could also mix things up with this workout that integrates hand weights into a yoga routine.

12. "I'm going to the gym for two hours every day."

Working out two hours a day is not only boring, but it can also cause injury in newbies who aren't used to being physically active, warns White.

Instead: Do efficient workouts.
Trade in long sweat sessions for high intensity, 30-minute interval workouts -- you won't burn out as quickly and you'll actually torch more calories than doing long, drawn-out workouts," says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

The original article:

http://www.huffingtonpost.com/2013/12/17/weight-loss-resolutions-shouldnt-make_n_4426578.html?utm_hp_ref=healthy-living