Topics to be covered

• Weight Loss and Obesity
• My Ideal Weight
• Weight-Loss Diets
• Low-Carb Recipes
• Low-Fat Recipes
• Weight-Loss Tips
• Favorite Diet For Loosing Weight

Weight loss and obesity

About two-thirds of the adult U.S. population is overweight.1 Almost one-third not only exceeds ideal weight, but also meets the clinical criteria for obesity. In the 1990s, rates of obesity more than doubled, and are currently rising by over 5% per year.2 3 Excess body weight is implicated as a risk factor for many different disorders, including heart disease, diabetes, several cancers (such as breast cancer in postmenopausal women, and cancers of the uterus, colon, and kidney), prostate enlargement (BPH), female infertility, uterine fibroids, and gallstones, as well as several disorders of pregnancy, including gestational diabetes, preeclampsia, and gestational hypertension.4 The location of excess body fat may affect the amount of health risk associated with overweight. Increased abdominal fat, which can be estimated by waist size, may be especially hazardous to long-term health.5 6

For overweight women, weight loss can significantly improve physical health. A four-year study of over 40,000 women found that weight loss in overweight women was associated with improved physical function and vitality as well as decreased bodily pain.7 The risk of death from all causes, cardiovascular disease, cancer, or other diseases increases in overweight men and women in all age groups.8 Losing weight and keeping it off is, unfortunately, very difficult for most people.9 10 However, repeated weight loss followed by weight regain may be unhealthy, as it has been associated with increased heart disease risk factors and bone loss in some studies.11 12 Rather than focusing on weight loss as the most important health outcome of a change in diet or lifestyle, some doctors advocate paying more attention to overall fitness and reduction in known risk factors for heart disease and other health hazards.13

Excess body mass has the one advantage of increasing bone mass—a protection against osteoporosis. Probably because of this, researchers have been able to show that people who successfully lose weight have greater loss of bone compared with those who do not lose weight.14 People who lose weight should, therefore, pay more attention to preventing osteoporosis.

Dietary changes that may be helpful

Breast-feeding
In a preliminary study, breast-feeding during infancy was associated with a reduced risk of developing obesity during early childhood (ages three to four years).15

Calorie restriction
Calories in the diet come from fat, carbohydrate, protein, or alcohol. Weight-loss diets are typically designed to limit calories either by restricting certain foods that are thought to result in increased calorie intake, and/or by emphasizing foods that are believed to result in reduced calorie intake. Some currently popular diets restrict fat while emphasizing fiber and a balanced intake of healthful foods. Others restrict carbohydrates, either to extremely low amounts as in the Atkins diet, or to a lesser degree, emphasizing foods low in the glycemic index or high in protein. Discussions of the research on these diets follow; however, it should be remembered that no diet has been proven effective for long-term weight loss, and many people find it difficult to stay on most diets.16 17

Low-fat, low-calorie, high-fiber, balanced diets are recommended by many doctors for weight loss.18 According to controlled studies, when people are allowed to eat as much food as they desire on a low-fat diet, they tend to lose more weight than people eating a regular diet.19 However, low-fat diets have not been shown to be more effective than other weight-loss diets that restrict calories.20 Nonetheless, a low-fat, high-fiber, balanced diet has additional potential benefits, such as reducing the risk of chronic diseases including heart disease and cancer.21 22

Preliminary research indicates that people who successfully lost weight got less of their total calories from fat and more of them from protein foods. They also ate fewer snacks of low nutritional quality and got more of their calories from “hot meals of good quality.”23 Other preliminary studies find that dieters who maintain long-term weight loss report using fat restriction and eating a regular breakfast as key strategies in their success.24 25

Low-carbohydrate, high-protein diets
Low-carbohydrate, high-fat diets such as the Atkins diet are very popular among people trying to lose weight. In a preliminary study, overweight individuals who adhered to a very-low-carbohydrate diet (25 grams per day initially, increased to 50 grams per day after a certain weight loss target was achieved), with no limit on total calorie intake, lost on average more than 10% of their body weight over a six-month period.26 The participants also engaged in aerobic exercise at least three times a week, so it is not clear how much of the weight loss was due to the diet. An analysis of other preliminary studies of this type of diet concluded that its effectiveness is primarily due to reduced calorie intake.27 Recently, three controlled trials found people using low-carbohydrate, high-fat diets lost more weight in six months than those using diets low in fat and calories.28 29 30 However, 20 to 40% of these dieters did not stay on their diets, and were not counted in the results. In addition, one of these trials continued for an additional six months, at the end of which there was no longer a significant difference in weight loss between the two diet groups. A recent 12-week controlled trial found that overweight adolescents also lost more weight with a low-carbohydrate diet than with a low-fat diet, even though they consumed 50% more calories than did the children on the low-fat diet.31 That study suggests that the weight loss occurring on the Atkins diet is not due entirely to calorie restriction. Blood tests suggest that low-carbohydrate diets induce a condition called mild metabolic acidosis, which might increase the risk of osteoporosis and kidney stones.

The effect of low-carbohydrate diets on cardiovascular risk is also an unresolved issue. The short-term studies discussed above found that blood cholesterol levels did not worsen with these diets. Other heart-disease risk factors (triglyceride levels and insulin sensitivity) actually improved with a low-carbohydrate diet. Some studies, however, have shown a worsening of certain cardiovascular risk factors in people using a low-carbohydrate, high-fat diet for up to one year. Adverse changes included increases in blood levels of homocysteine, lipoprotein(a), and fibrinogen,32 and a decrease in blood flow to the heart.33 Individuals wishing to consume a very-low-carbohydrate diet for weight loss or for other reasons should be monitored by a doctor.

Some research has investigated weight-loss diets that are high in protein, but moderate in fat and not as low in carbohydrate content as the diets discussed above. While this type of diet does not usually lead to greater weight loss than other diets when calorie intakes are kept equal,34 one controlled trial found greater body fat loss in women eating a diet almost equal in calories and fat but approximately twice as high in protein and lower in carbohydrate compared with a control group’s diet.35 Another controlled trial compared two diets similar in fat content but different in protein and carbohydrate content. People allowed to eat freely from the higher protein diet (25% of calories from protein, 45% calories from carbohydrate) consumed fewer calories and lost more weight compared with people eating the lower protein diet (12% of calories from protein, 59% calories from carbohydrate).36

One small study has shown that the most effective weight-loss diet for any particular person might depend on whether or not they have insulin resistance. In obese people with insulin resistance, weight loss was greater with a low-carbohydrate (40% of calories), high-fat (40% of calories) diet than with a high-carbohydrate (60% of calories), low-fat (20% of calories) diet. In contrast, obese people who did not have insulin resistance lost more weight on the high-carbohydrate, low-fat diet.
Low-glycemic-index foods

Diets that emphasize choosing foods with a low glycemic index have been shown to help control appetite in some,37 38 39 though not all,40 controlled studies. A controlled study in two phases found no difference in weight loss between a low- and a high-glycemic-index diet in the first 12-week phase, but when the diets were switched for a second 12-week phase, the low-glycemic-index diet was significantly more effective for weight loss.41 A preliminary study reported that obese children using a low-glycemic-index diet lost more weight compared with a similar group using a low-fat diet.42

Fiber
Adequate amounts of dietary fiber are believed to be important for people wishing to lose weight. Fiber adds bulk to the diet and tends to produce a sense of fullness, helping people consume fewer calories.43 While research on the effect of fiber intake on weight loss has not produced consistent results,44 a recent review of weight-loss trials that did not restrict calories concluded that higher fiber diets improved weight-loss results, especially in people who were overweight.45

Stabilizing food sensitivities

Although the relationship between food sensitivities and body weight remains uncertain, according to one researcher, chronic food allergy may lead to overeating and obesity.46

Long-term changes

People who go on and off diets frequently complain that it takes fewer calories to produce weight gain with each weight fluctuation. Evidence now clearly demonstrates that the body gets "stingier" in its use of calories after each diet.47 This means it becomes easier to gain weight and harder to lose it the next time. Dietary changes need to be long term.

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Lifestyle changes that may be helpful Support

Many doctors give overweight patients a pill, a pep talk, and a pamphlet about diet and exercise, but that combination leads only to minor weight loss.48 When overweight people attend group sessions aimed at changing eating and exercise patterns, keep daily records of food intake and exercise, and eat a specific low-calorie diet the outcome is much more successful. Group sessions where participants are given information and help on how to make lifestyle changes appear to improve the chances of losing weight and keeping it off. Such changes may include shopping from a list, storing foods out of sight, keeping portion sizes under control, and avoiding fast-food restaurants.

Exercise
According to most short-term studies, the effect of exercise alone (without dietary restriction) on weight loss is small,49 50 partly because muscle mass often increases even while fat tissue is reduced,51 and perhaps because some exercising people will experience increased appetites. The long-term effect of regular exercise on weight loss is much better, and exercise appears to help people maintain weight loss.52 53 People who have successfully maintained weight loss for over two years report continuing high levels of physical activity.54 Combining exercise with healthier eating habits results in the best short- and long-term effects on weight loss,55 56 and should reduce the risk of many serious diseases.57 58 59

Avoid weight cycling
People who experience “weight cycling” (repetitive weight loss and gain) have a tendency toward binge eating (periods of compulsive overeating, but without the self-induced vomiting seen in bulimia), according to a review of numerous studies focusing on weight loss.60 The researchers also found an association between weight cycling and depression or poor body image. The most successful weight-loss programs (in which weight stays off, mood stays even, and no binge eating occurs) appear to use a combination of moderate caloric restriction, moderate exercise, and behavior modification, including examination and adjustment of eating habits.

Other therapies

Other treatment typically includes dietary changes to limit fat and calorie intake, increased exercise, and changes in eating habits or patterns. Severe cases might require surgical options to reduce the size of the stomach or to bypass a portion of the stomach and intestines.

Vitamins that may be helpful

Multiple vitamin minerals
Diets that are low in total calories may not contain adequate amounts of various vitamins and minerals. For that reason, taking a multiple vitamin-mineral supplement is advocated by proponents of many types of weight-loss programs, and is essential when calorie intake will be less than 1,100 calories per day.61
Pyruvate

Pyruvate, a compound that occurs naturally in the body, might aid weight-loss efforts.62 A controlled trial found that pyruvate supplements (22 to 44 grams per day) enhanced weight loss and resulted in a greater reduction of body fat in overweight adults consuming a low-fat diet.63 Three controlled trials combining 6 to 10 grams per day of pyruvate with an exercise program reported greater effects on weight loss and body fat than that seen with a placebo plus the exercise program.64 65 66 Animal studies suggest that pyruvate supplementation leads to weight loss by increasing theresting metabolic rate.67
5-HTP

5-HTP (5-hydroxytryptophan), the precursor to the chemical messenger (neurotransmitter) serotonin, has been shown in three short-term controlled trials to reduce appetite and to promote weight loss.68 69 70 In one of these trials (a 12-week double-blind trial), overweight women who took 600 to 900 mg of 5-HTP per day lost significantly more weight than did women who received a placebo.71 In a double-blind trial with no dietary restrictions, obese people with type 2(non-insulin-dependent) diabetes who took 750 mg per dayof 5-HTP for two weeks significantly reduced their carbohydrate and fat intake. Average weight loss in two weeks was 4.6 pounds, compared with 0.2 pounds in the placebo group.72
7-KETO

The ability of 7-KETO (3-acetyl-7-oxo-dehydroepiandrosterone), a substance related to DHEA, to promote weight loss in overweight people has been investigated in one double-blind trial.73 Participants in the trial were advised to exercise three times per week for 45 minutes and to eat an 1,800-calorie-per-day diet. Each person was given either a placebo or 100 mg of 7-KETO twice daily. After eight weeks, those receiving 7-KETO had lost more weight and lowered their percentage of body fat further compared to those taking a placebo. These results may have been due to increases in levels of a thyroid hormone (T3) that plays a major role in determining a person’s metabolic rate, although the levels of T3 did not exceed the normal range.
HMB

Biochemical and animal research show that HMB has a role in protein synthesis and might, therefore, improve muscle growth and overall body composition when given as a supplement. However, double-blind human research suggests that HMB may only be effective when combined with an exercise program in people who are not already highly trained athletes. Double-blind trials found no effect of 3 to 6 grams per day of HMB on body weight, body fat, or overall body composition in weight-training football players or other trained athletes.74 75 76 77 78 However, one double-blind study found that 3 grams per day of HMB increased the amount of body fat lost by 70-year old adults who were participating in a strength-training program for the first time.79 A double-blind study of young men with no strength-training experience reported greater improvements in muscle mass (but not in percentage body fat) when HMB was used in the amount of 17 mg per pound of body weight per day.80 However, another group of men in the same study given twice as much HMB did not experience any changes in body composition.
Calcium

In a study of obese people consuming a low-calorie diet for 24 weeks, those receiving a calcium supplement (800 mg per day) lost significantly more weight than those given a placebo.81 Calcium was effective when provided either as a supplement, or in the form of dairy products. In a second study, however, the amount of weight loss resulting from calcium supplementation (1,000 mg per day) was small and not statistically significant.82 In that study, participants' typical diet contained more calcium than in the study in which calcium supplementation was more effective. Thus, it is possible that calcium supplementation enhances weight loss only when the diet is low in calcium.
CLA

A double-blind trial found that exercising individuals taking 1,800 mg per day of conjugated linoleic acid (CLA) lost more body fat after 12 weeks than did a similar group taking a placebo.83 However, two other studies found that amounts of CLA from 0.7 to 3.0 grams per day did not affect body composition.84 85 Most double-blind trials have found that larger amounts of CLA, 3.2 to 4.2 grams per day, do reduce body fat;86 87 88 89 however, one double-blind study of experienced strength-training athletes reported no effect of 6 grams per day of CLA on body fat, muscle mass, or strength improvement.90
Fiber

Fiber supplements are one way to add fiber to a weight-loss diet. Several trials have shown that supplementation with fiber from a variety of sources accelerated weight loss in people who were following a low-calorie diet.91 92 93 94 Other researchers found, however, that fiber supplements had no effect on body weight, even though it resulted in a reduction in food intake.95
Glucomannan

Supplementation with 3 to 4 grams per day of a bulking agent called glucomannan, with or without a low-calorie diet, has promoted weight loss in overweight adults,96 97 98 while 2 to 3 grams per day was effective in a group of obese adolescents in another controlled trial.99
HCA

(-)-Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in Southeast Asia, has a chemicalcomposition similar to that of citric acid (the primary acid in oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a useful weight-loss aid.100 101 HCA has been demonstrated in the laboratory (but not yet in clinical trials with people) to reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes.102 103 Animal research indicates that HCA suppresses appetite and induces weight loss.104 105 106 107 However, a double-blind trial found that people who took 1,500 mg per day of HCA while eating a low-calorie diet for 12 weeks lost no more weight than those taking a placebo.108 A double-blind trial of Garcinia cambogia (2.4 grams of dry extract, containing 50% hydroxycitric acid) found that the extract did not increase energy expenditure; it was therefore concluded that this extract showed little potential for the treatment of obesity at this amount.109 Nonetheless, another double-blind trial found that using the same amount of Garciniacambogia extract significantly improved the results of a weight-loss diet, even though the amount of food intake was not affected.110

Amylase inhibitors
Amylase inhibitors are also known as starch blockers because they contain substances that prevent dietary starches from being absorbed by the body. Starches are complex carbohydrates that cannot be absorbed unless they are first broken down by the digestive enzyme amylase and other, secondary, enzymes.111 112 When starch blockers were first developed years ago, they were found not to be potent enough to prevent the absorption of a significant amount of carbohydrate.113 114 115 116 Recently, highly concentrated starch blockers have been shown to be more effective,117 118 119 but no published human studies exist investigating their usefulness for weight loss.

Blue-green algae
Blue-green algae, or spirulina, is a rich source of protein, vitamins, minerals, and essential fatty acids. In one double-blind trial, overweight people who took 2.8 grams of spirulina three times per day for four weeks experienced only small and statistically nonsignificant weight loss.120 Thus, although spirulina has been promoted as a weight-loss aid, the scientific evidence supporting its use for this purpose is weak.

Chitosan
Chitosan is a fiber-like substance extracted from the shells of crustaceans such as shrimp and crab. Animal studies suggested that chitosan supplementation reduces fat absorption, but controlled human trials have found no impairment of fat absorption from supplementation with 2,700 mg of chitosan per day for seven days or 5,250 mg per day for four days.121 122 A double-blind study found that people taking 1,500 mg of chitosan three times per day during a weight-loss program lost significantly more weight than did people taking a placebo with the same program.123 Similar benefits were seen in another double-blind study that used 3,000 mg of chitosan per day.124 Other studies using smaller amounts of chitosan have reported no effects on weight loss.125 126 127

Chromium
The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and in the action of insulin. Chromium, usually in a form called chromium picolinate, has been studied for its potential role in altering body composition. Chromium has primarily been studied in body builders, with conflicting results.128 In people trying to lose weight, a double-blind study found that 600 mcg per day of niacin-bound chromium helped some participants lose more fat and less muscle.129 However, three other double-blind trials have found no effect of chromium picolinate on weight loss,130 131 132 though in one of these trials lean body mass that was lost during a weight-loss diet was restored by continuing to supplement chromium after the diet. A recent comprehensive review combining the results of ten published and unpublished double-blind studies concluded that chromium picolinate supplementation may have a small beneficial effect on weight loss.133

DHEA
One double-blind trial found 100 mg per day of DHEA was effective for decreasing body fat in older men,134 and another double-blind trial found 1,600 mg per day decreased body fat and increased muscle mass in younger men,135 . However, DHEA has not been effective for improving body composition in women or in other studies of men.136 137 138 139 140 141 142 143
Guar gum
Guar gum, another type of fiber supplement, has not been effective in controlled studies for weight loss or weight maintenance.144 145 146

L-carnitine
The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its role in fat metabolism. In a preliminary study of overweight adolescents participating in a diet and exercise program, those who took 1,000mg of L-carnitine per day for three months lost significantly more weight than those who took a placebo.147 A weakness of this trial, however, was the fact that the average starting body weight differed considerably between the two groups. A double-blind trial found that adding 4,000 mg of L-carnitine per day to an exercise program did not result in weight loss in overweight women.148

Sesamin
Sesamin is substance present in sesame oil that manufacturers claim may enhance fat burning by increasing the activity of several liver enzymes that break down fatty acids. It is believed that optimizing the liver’s fat-burning capacity may promote fat loss; however, Healthnotes has not seen published research to support the claims.

Soy
Animal and human studies have suggested that when soy is used as a source of dietary protein, it may have several biological effects on the body that might help with weight loss.149 A preliminary study found that people trying to lose weight using a meal-replacement formula containing soy protein lost more weight than a group not using any formula.150 However, controlled studies comparing soy protein with other protein sources in weight-loss diets have not found any advantage of soy.151 152 153 When soy protein is used for other health benefits, typical daily intake is 20 grams per day or more.

Whey protein
Whey protein may aid weight loss due to its effect on appetite. In a preliminary study, people were given 48 grams of either whey protein or milk protein (casein). Whey consumption resulted in more hunger satisfaction and reduced the amount of food eaten 90 minutes later compared with casein consumption.154 However, a double-blind study found that men taking 1.5 grams per 2.2 lbs body weight per day of whey protein for 12 weeks along with a low-calorie diet and a strength training exercise program lost the same amount of weight and body fat as did a control group that followed a similar program, but took a casein supplement instead of whey protein.155

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Herbs that may be helpful

Cayenne
Research has suggested that incorporating cayenne pepper into the diet may help people lose weight. Controlled studies report that adding 6 to 10 grams of cayenne to a meal or 28 grams to an entire day’s diet reduces hunger after meals and reduces calories consumed during subsequent meals.156 157 Other controlled studies have reported that calorie burning by the body increases slightly when 10 grams of cayenne is added to a meal or 28 grams is added to an entire day’s diet 158 159 160 However, no studies have been done to see if regularly adding cayenne to the diet has any effect on weight loss.

Green tea
Green tea extract rich in polyphenols (epigallocatechin gallate, or EGCG) may support a weight-loss program by increasing energy expenditure or by inhibiting the digestion of fat in the intestine.161 162 Healthy young men who took two green tea capsules (containing a total of 50 mg of caffeine and 90 mg of EGCG) three times a day had a significantly greater energy expenditure and fat oxidation than those who took caffeine alone or placebo.163 In a preliminary study of moderately obese individuals, administration of a specific green tea extract (AR25) resulted in a 4.6% reduction in average body weight after 12 weeks.164 The amount of green tea extract used in this study supplied daily 270 mg of EGCG and 150 mg of caffeine. While caffeine is known to stimulate metabolism, it appears that other substances besides caffeine were responsible for at least part of the weight loss. Although the extract produced few side effects, one individual developed abnormal liver function tests during the study. In another study, consuming approximately 12 ounces of oolong tea (a semifermented version of green tea) daily for 12 weeks reduced waist circumference and the amount of body fat in a group of normal-weight to overweight men.165 Additional studies are needed to confirm the safety and effectiveness of green tea extracts for promoting weight loss.

Hoodia
One small, double-blind clinical study in humans found that hoodia latex and inner plant can significantly reduce food intake. Available products are of unknown quality and much more work remains to be done to determine if hoodia will be a sustainable, safe way to reduce appetite.166

Yohimbine
The ability of yohimbine, a chemical found in yohimbe bark, to stimulate the nervous system, 167 168 and to promote the release of fat from fat cells,169 170 has led to claims that it might help weight loss by raising metabolic rate, reducing appetite, or increase fat burning. Although a preliminary trial found yohimbine ineffective for weight loss, a double-blind study found that women taking 5 mg of yohimbine four times per day along with a weight-loss diet lost significantly more weight than those taking a placebo with the same diet after three weeks.171 However, a similar study using 18 mg per day of yohimbine for eight weeks reported no benefit to weight loss compared with a placebo.172 A double-blind study of men who were not dieting reported no effect of up to 43 mg per day of yohimbine on weight or body composition after six months.173 All of these studies used pure yohimbine; no study has tested the effects of yohimbe herb on weight loss.

Bitter orange
Although historically used to stimulate appetite, bitter orange is frequently found in modern weight-loss formulas because synephrine is similar to the compound ephedrine, which is known to promote weight loss. In one study of 23 overweight adults, participants taking a daily intake of bitter orange (975 mg) combined with caffeine (525 mg) and St. John’s wort (Hypericum perforatum, 900 mg) for six weeks lost significantly more body weight and fat than the control group.174 No adverse effects on heart rate or blood pressure were found. Bitter orange standardized to contain 4 to 6% synephrine had an anti-obesity effect in rats. However, the amount used to achieve this effect was accompanied by cardiovascular toxicity and mortality.175

Coleus
Although no clinical trials have been done, there are modern references to use of the herb coleus for weight loss.176 Coleus extracts standardized to 18% forskolin are available, and 50 to 100 mg can be taken two to three times per day. Fluid extract can be taken in the amount of 2 to 4 ml three times per day.

Guaraná
The herb guaraná contains caffeine and the closely related alkaloids theobromine and theophylline ; these compounds may curb appetite and increase weight loss. Caffeine’s effects are well known and include central nervous system stimulation, increased metabolic rate, and a mild diuretic effect.177 In a double-blind trial, 200 mg per day of caffeine was, however, no more effective than a placebo in promoting weight loss.178 Because of concerns about potential adverse effects, many doctors do not advocate using caffeine or caffeine-like substances to reduce weight.

Guggul
Coupled with exercise in a double-blind trial, a combination of guggul, phosphate salts, hydroxycitrate, and tyrosine has been shown to improve mood with a slight tendency to improve weight loss in overweight adults.179 Daily recommendations for guggul are typically based on the amount of guggulsterones in the extract. A common intake of guggulsterones is 25 mg three times per day. Most guggul extracts contain 5 to 10% guggulsterones and can be taken daily for 12 to 24 weeks.

Relora
Manufacturers of relora, a product derived from Magnolia officinalis and Phellodendron amurense bark, claim that the extract helps balance hormones such as cortisol, which are associated with weight gain. Healthnotes has not seen published research demonstrating that relora promotes weight loss.

Are there any side effects or interactions?
Refer to the individual herb for information about any side effects or interactions.

References
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My Ideal Weight

What is a healthy weight?

A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat with the physical activity you do. Reaching a specific weight is not as important as the lifestyle changes you make to become healthy.

Why is a healthy weight important?

Being at a healthy weight can reduce your risk of weight-related diseases, such as coronary artery disease, sleep apnea, type 2 diabetes, high blood pressure, and stroke. But weight is only one part of health. Even if you carry some extra weight, by eating healthfully and getting plenty of physical activity, you will feel better and have more energy. In fact, you may be healthier than a thin person who eats poorly and isn't physically active.1

Why is losing weight so hard?

Although a weight-loss diet may help you lose a few pounds quickly, following a restrictive diet long-term is unrealistic and requires extraordinary commitment. Once you stop dieting and exercising, the weight comes back. Some people fall into an unhealthy cycle of losing and gaining weight, which may be harder on the body than just being overweight.
It may be difficult to overcome the roadblocks to weight loss: lack of time for exercise, family and work commitments, easy access to less-healthy foods, and illness or injury.
Research shows that people who are most successful in improving their health have made the broader and more significant shift to a healthier lifestyle rather than targeting weight loss alone. A lifestyle of healthy eating and regular physical activity will improve your health and quality of life, no matter what you weigh.

BMI: Body Mass Index:

BMI is a common method of measuring your body mass index as part of your search for your ideal weight.  In this calculation you are measuring the proportionate height of a man or woman against their weight in Kilos or pounds. The calculation is simple and does give you a good idea of your ideal body weight according to your height. If you add the below charts as well and include your frame size, the ideal body weight calculation can be made more accurate. The BMI has multiple calculations, but the most common one is as follows:

English BMI Formula
BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703
Metric BMI Formula
BMI = ( Weight in Kilograms / ( Height in Meters ) x ( Height in Meters ) )
Example: So if you measure 1.80m and weight 75 kilos your Body mass index is : 23.1 = NORMAL!

BMI Classification
18.5 or less Underweight
18.5 to 24.99 Normal
25 to 29.99 Overweight
30 to 34.99 Obesity
35 to 39.99 Obesity
40 or greater Morbid Obesity

This allows you to do your ideal body weight calculation by hand, fun. It by no means a perfect measure nor does it serve as an absolute indicator. The Body Mass Indicator is taken as a factor of size and weight and people with a certain range of weight and size have shown to live longer with better health, but all this is relative. For example these measurements do not work if you are a bodybuilder or an athlete or even if you chain smoke 4packs a day.

Benchmark measurement for your ideal body weight
Often a target for men of a 37 inches waist is perceived as the mean and 32 inches for women. It is suggested that if weight and size are above these targets, a person would feel healthier if some weight was lost. The ideal body weight can be very suggestive and through time the visions of perfect weight and health have changed. This calorie and diet obsession idealize very thin low body mass figures. It is important to remember that the human body in order to be healthy, requires a minimum of fat, that minimum depending on age and diet being around 5 to 10% of body weight.

Ideal weight chart
Overweight or underweight the below ideal weight chart will give you a body weight range for both men and woman and help calculating ideal weight. Forget the BMI for a moment. To use the woman and mans ideal weight chart you must first determine what your frame size is before you start tangling with obesity and think you are  in need of serious weight loss.

How to determine frame size:
The simplest way is just to wrap your index and thumb around your wrist. If the two finger overlap around your wrist you are a small frame, if the tip just touch, you are an medium frame, if they do not touch you are a big frame... and you are aloud to use some common sense.

Your ideal weight for your height
Ideal weight height chart for women

Ideal weight height chart for men

These charts are based on men and women  from the ages of 21 to 59 so it is difficult to use per persons ideal weight and height under or over these ages.
For children, it is hard to predict the ideal weight of children for their height since each child has his own unique  growing pattern. As well, children burn an enormous amount of calories and the way each child burns his fat or calories can vary greatly.
Conclusion:

Ideal weight for men or for woman can be subjective and very dependent on current calorie intake, dietary habits, physical exercise and overall level of fitness. But these two measures, the deal weight and height chart together with the BMI (Body mass indicator) are good tools with which to determine your ideal body weight. In the case of over or under weight there is generally no need to panic. On the contrary now that you have the appropriate fitness tools to determine your ideal weight, setting your goals for fitness and nutrition changes, setting goals for your diet is now made more practical. Seriously, if your weight was off the charts, do you really think that a ideal weight calculation would be required to see if you are underweight or overweight.

Weight-Loss Diets

Whether you are trying to lose weight, lower blood cholesterol levels or simply eat healthier, you'll want to limit total fat intake. High fat intake contributes to excess body weight, since a gram of fat has about twice as many calories per gram as carbohydrates and proteins.

Why Do Most Diets Focus on Reducing Fat?
Fat gets all of the attention for many good reasons. Consider these facts: Fat can raise cholesterol levels in the blood. A high cholesterol level is a leading risk factor for heart disease.
In addition, some fatty foods (such as bacon, sausage, and potato chips) often have fewer vitamins and minerals than low-fat foods. (Note: Protein sources, especially red meat and dairy products, often contain fat. Lean meat, fish, poultry without skin, beans, tofu, low-fat yogurt, low-fat milk, low-fat cottage cheese and tuna fish packed in water are good, low-fat sources of protein.)
As mentioned, fat has about twice as many calories per gram as carbohydrates and proteins. A gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories.

Will I Lose Weight if I Eat Low-Fat Foods?
It's true that a diet high in fat can lead to weight gain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat. Remember, extra calories even from fat-free and low-fat foods get stored in the body as fat. Many times people replace high-fat foods for high-calorie foods, like sweets, and gain weight rather than lose weight.
To lose weight, you need to burn more calories than you eat. You can achieve this goal by exercising and by eating less fat and calories. Exercise burns calories. Consult with your doctor before starting an exercise or diet program.

How Much Fat Should I Eat?
A low-fat style of eating is important for maintaining a healthy weight and preventing heart disease. The American Heart Association recommends limiting total calories from fat to less than 30%. That's about 65 grams of fat or less a day if you eat 2,000 calories a day.

How Can I Know How Much Fat I am Eating?
Learn about the foods you eat. Fat and calorie listings for individual foods can be found in nutrition books at your local library and on food packages.
Read nutrition labels on food packages. Nutrition labels show the number of grams of fat per serving. They also show the daily percentage of fat provided in each serving. In other words, if the daily percentage of fat per serving is 18%, each serving provides 18% of the total fat you should eat for the day. Choose a brand that has a lower fat percentage. (The daily percentage value is based on a number of calories listed on the nutrition label, usually 2,000. Your calorie needs may be higher or lower.)

Where Do I Start?

• Eat a variety of lower-fat foods to get all the nutrients you need.
• Watch your calorie intake. Remember, "low fat" does not always mean "low calorie."
• Eat plenty of plant-based foods (such as grain products, fruits and vegetables) and a moderate amount of animal-based foods (meat and dairy products) to help control your fat, cholesterol and calorie intake.
• Increase your physical activity to improve heart health and lose excess body fat.

What Goals Should I Try to Meet?

• Decrease the total amount of fat you eat to 30% or less of your total daily calories. For a person eating 2,000 calories a day, this would be 65 grams of fat or less per day.
• Limit cholesterol intake to 300 milligrams (mg) or less per day.
• Decrease saturated fat (animal fat, butter, coconut and palm oils) to less than 10% of your total calories per day.

Tips For Reducing Fat Intake
When selecting foods:

• Learn about the foods you eat by reading nutrition labels. Look for "low-fat," "nonfat" and "reduced-fat" claims on food packages. Focus on total fat, rather than individual items. When selecting food, balance those with a higher fat amount against those with a lower fat amount to stay within your fat total or "budget" for the day.
• Choose lean meats, fish and poultry. Limit these to 5-7 ounces per day. Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat milk, low-fat cottage cheese and tuna fish packed in water. Choose skim or 1% milk.
• Enjoy low-fat (no more than 3 grams of fat per ounce) or nonfat cheeses and spreads. Try low-fat or fat-free versions of your favorite margarine, salad dressing, cream cheese and mayonnaise.

When preparing foods:

• Trim all visible fat and remove the skin from poultry.
• Refrigerate soups, gravies and stews, and remove the hardened fat before eating.
• Bake, broil or grill meats on a rack that allows fat to drip from the meat. Avoid frying foods.
• Sprinkle lemon juice and herbs/spices on cooked vegetables instead of using cheese, butter or cream-based sauces.
• Try plain, nonfat or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still contains fat, so you must limit the amount you use.

When dining out:

• Choose simply-prepared foods such as broiled, roasted or baked fish or chicken. Avoid fried or sauteed foods, casseroles, and foods with heavy sauces and gravies.
• Request that your food be cooked without added butter, margarine, gravy or sauces.
• Request salad with low-fat dressing on the side.

Select fruit, angel food cake, nonfat frozen yogurt, sherbet or sorbet for dessert instead of ice cream, cake or pie.

Low-Carb Recipes

The following low carbohydrate recipes are an example of what you can eat and repeat for two weeks or more to kick off your low carb diet (induction). The meal plan aims to keep carbohydrate intake to 20 grams or less per day to get your body into Ketosis, while having a large variety of nutritious, nutrient-dense, foods.

The Low Carb Grocery Shopping List

• Low carb dressings (for variety)
• Low carb dips
• Protein Pudding
• Low carb Bars
• Low carb Shakes
• Low Carb Multigrain Bread
• Low carb muffin mix
• Low carb ncake mix
• Low carb syrup
• Low Carb tortillas
• red peppers
• dozen eggs
• smoked salmon
• sausage and/or bacon
• cream dill sauce
• tomatoes
• quality cheese
• corned beef
• mixed greens for salad
• beef patties
• broccoli
• cauliflower
• avocado
• chicken breast
• shrimp
• canned tuna
• favorite cut steak
• romaine lettuce
• red onion
• asparagus
• yellow squash
• herbs
• parmesan curls
• endive
• radish

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Low-Fat Recipes

If you want to lose fat, you need to create a 'caloric deficit'. That is, take in less calories from your food than you burn up by your daily living and exercise.

Obviously, you will lose fat (and weight) quicker if you reduce your energy intake and increase your exercise levels - but what is important is that you adopt a weight loss program that is sustainable in the long term. Some diets, like the low carb Atkins Diet, allow you to eat more fat and protein, whilst avoiding foods rich in carbs (carboydrates), like bread and pasta. Low fat diets reduce fat intake whilst introducing more complex carbs. Other diets just focus on reducing calories in general, balancing low fat and low carbs and allowing foods like bread and pasta in moderation as long as they are part of healthy recipes. The popularity of the Atkins diet has lead to a wealth of healthy low carb and low fat foods which can make this easier. It is now easy to buy low fat bread, low fat and low carb pasta and low fat spreads and butter substitutes.

Which should you follow, low fat, low carb, Atkins or what? Well it depends on your health and lifestyle, for example, following a high fat and high protein diet is not usually advisable for diabetics, and vegetarians may struggle given the amount of chicken and lean meats usually required.

Whichever diet cookbook you are following, the important thing to remember is that these are all just different methods of creating a calorie gap.

The calories that you eat come from three major sources: carbohydrates (bread, cereal, grains and sugar), protein (meat, poultry and fish) and fat (butter, vegetable oils, cream). (Alcohol also provides calories, however, it shouldn't contribute significantly to your daily calories.) When following a low fat diet, less of your daily calories should be coming from fat as compared to those being contributed by a combination of carbohydrates and protein.
The latest recommendation from the Institute of Medicine of the National Academy of Sciences is that no less than 20 percent and up to 35 percent of your daily calories should come from fat. Based on this range, a person who is consuming 2,000 calories daily should consume from 44 grams to no more than 78 grams of fat daily. (See the box below.) Americans are currently consuming 48 to 100 grams, on average, of dietary fat daily.

Cooking Low Fat for Lower Cholesterol
It's not hard to whip up recipes that fit with the low-saturated-fat, low-cholesterol eating plan recommended by scientists to help you manage your blood cholesterol level and reduce your risk of heart disease and stroke.
Our suggestions will help you prepare tasty dishes without overdoing the salt and sodium. Eating less sodium may help some people lower their blood pressure — which can also help reduce your risk of heart disease and stroke. Most people should limit salt intake to less than 2,300 mg per day. People with high blood pressure or heart failure, African Americans and people over age 50 should limit salt to less than 1,500 mg per day.

Cooking tips
Reduce saturated fat in meat and poultry
The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 calories. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat:

• Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.
• Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef.
• Trim all visible fat from meat before cooking.
• Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
• Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade.
• Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top.
• When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
• Eat chicken and turkey rather than duck and goose, which are higher in fat.
• Remove the skin from chicken or turkey, preferably before cooking. If your poultry dries out too much, leave the skin on for cooking but remove before eating.
• Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then.
• Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you're on a cholesterol-lowering diet, eat them only occasionally.

Choose seafood at least twice a week
Fish can be fatty or lean, but it's still low in saturated fat. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried. Shrimp and crawfish have more cholesterol than most other types of seafood, but they're lower in total fat and saturated fat than most meats and poultry.

Reduce the meat in your meal
Try meatless meals featuring vegetables or beans — think eggplant lasagna, a big grilled portobello mushroom on a bun in place of a burger, or beans-n-weenies without the weenies. Or think of meat as a condiment in casseroles, stews, soups and spaghetti — use it sparingly, just for flavor, rather than as a main ingredient.

Cook fresh vegetables the low-fat, low-salt way
Try cooking vegetables in a tiny bit of vegetable oil, adding a little water during cooking if needed, or use a vegetable oil spray. Just 1 to 2 teaspoons of oil is enough for a package of frozen vegetables that serves four. Place in a skillet with tight cover, season, and cook over a very low heat until vegetables are done.
Add herbs and spices to make vegetables even tastier. For example, these combinations add new and subtle flavors:

• Rosemary with peas, cauliflower and squash
• Oregano with zucchini
• Dill with green beans
• Marjoram with Brussels sprouts, carrots and spinach
• Basil with tomatoes

Start with a small quantity (1/8 to 1/2 teaspoon to a package of frozen vegetables), then let your own and your family's taste be your guide. Chopped parsley and chives, sprinkled on just before serving, also enhance the flavor of many vegetables.

Use liquid vegetable oils in place of solid fats
Liquid vegetable oils such as canola, safflower, sunflower, soybean, and olive can often be used instead of solid fats such as butter, lard or shortening. If you must use margarine, try the soft kind. Use a little liquid oil to:

• Pan-fry fish and poultry.
• Saute vegetables.
• Make cream sauces and soups using low-fat or fat-free milk.
• Add to whipped or scalloped potatoes using low-fat or fat-free milk.
• Brown rice for Spanish, curried or stir-fried rice.
• Cook dehydrated potatoes and other prepared foods that call for fat to be added.
• Make pancakes or waffles.

Substitute egg whites for whole eggs
The cholesterol in eggs is all in the yolks ― without the yolk, egg whites are a heart-healthy source of protein. Many recipes calling for whole eggs come out just as good when you use egg whites or cholesterol-free egg substitute instead of whole eggs. Replace each whole egg with two egg whites. For baking, you may want to add a tablespoon or less of liquid vegetable oil such as canola, safflower, sunflower or soybean for a moister consistency.

Puree fruits and veggies for baking
You can replace the oil in muffin, cookie, cake and snack bar recipes with pureed fruits or veggies to give your treats an extra healthy boost. For many recipes, you just use the specified amount of puree instead of oil. Check the mix's package or your cookbook's substitutions page for other conversions.

• Use applesauce in spice muffins or oatmeal cookies
• Bananas are great in breads and muffins.
• Try zucchini in brownies.

Lowering dairy fats
Low-fat (1%) or fat-free (skim) milk can be used in many recipes in place of whole milk or half-and-half.  Some dishes like puddings may result in a softer set. You can also use low-fat cottage cheese, part-skim milk mozzarella or ricotta and other low-fat cheeses with little or no change in consistency.

Sauces and gravies
Let your cooking liquid cool, then remove the hardened fat before making gravy. Or, use a fat separator to pour off the good liquid from cooking stock, leaving the fat behind.

Increasing fiber and whole grains

• Toast and crush or cube whole-grain bread to make breadcrumbs, stuffing or croutons. 
• Replace the breadcrumbs in your meatloaf with uncooked oatmeal.
• Serve whole fruit at breakfast in place of juice.
• Use brown rice instead of white rice and try whole grain pasta.
• Add lots of colorful veggies to your salad — carrots, broccoli and cauliflower are high in fiber and give your salad a delicious crunch.

Reducing sodium
Most of us eat much more sodium than we need. In some people, this can lead to high blood pressure, which increases the risk of stroke, heart disease and kidney disease. The American Heart Association recommends keeping your sodium intake to less than 2,300 milligrams per day. That's about a teaspoon of salt. People with high blood pressure may need stricter limits on sodium.
Most of the sodium in our diets is added during processing, while preparing food or at the table. To help reduce sodium in your diet:

• Use less salt or no salt at the table and in cooking.
• Use herbs and spices in place of salt.
• Limit your intake of foods high in added sodium, such as:
• Canned and dried soups 
• Canned vegetables 
• Ketchup and mustard
• Salty snack foods 
• Olives and pickles
• Luncheon meats and cold cuts
• Bacon and other cured meats 
• Cheeses
• Restaurant and carry-out foods (such as French fries, onion rings and hamburgers)
• To reduce the salt in canned vegetables, drain the liquid, then rinse the vegetables in water before eating.
• Look for "unsalted" varieties of the canned foods and snack foods listed above. Some foods may be labeled "no salt" or "without added salt."
• Ask restaurants not to add salt to your order.
• Read the labels of all foods carefully. Even bakery products and cereals can be major sources of sodium.

Heart-Healthy Diet

Some cholesterol is made by your body. The food you eat is responsible for the rest. Food products from animals contain cholesterol — including meats, poultry, shellfish, eggs, butter, cheese and whole or 2 percent milk. And any type of food can also contain saturated fats and trans fats, which cause your body to make more cholesterol.
The American Heart Association recommends that you keep your intake of total fat to between 25 percent and 35 percent, your saturated fat consumption to less than 7 percent and your intake of trans fat to less than 1 percent of your total daily calories.
At the same time, limit your intake of cholesterol from food to less than 300 mg per day. People with high LDL (bad) blood cholesterol levels or who are taking cholesterol medication should consume less than 200 mg of cholesterol per day.
Eat at least 25 to 30 grams of dietary fiber each day — preferably from whole grains, fruits, vegetables and legumes.
To combat high blood pressure and for overall cardiovascular health, limit sodium to 2,300 mg or less per day. Some people — African Americans, middle-aged and older adults, and people with high blood pressure — need less than 1,500 mg per day. And if you drink alcohol, do so in moderation (no more than one drink a day for women, no more than two for men).
But a heart-healthy diet isn't just about what you shouldn't eat. It also means eating a diet rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. Also, the diet should be low in saturated fat, trans fat and cholesterol.

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Weight-Loss Tips

7 tips for successful weight loss

1. The desire to lose weight must come from the individual. If you're truly ambivalent about making changes in your lifestyle or are doing this to please someone else, you're likely to fail. When making changes, decide what's right for your lifestyle. Your best friend's diet and exercise plan may be completely wrong for your habits and interests. The key is to find a system that works for you.
2. Don't blame yourself if you aren't perfect. If you once fail at your attempt to curtail your overeating, it doesn't mean you are a failure at weight control and that you should just give up. Accept that you made a poor choice, but don't let that poor choice influence the rest of your plan. The same holds true with exercise. Skipping a few workouts doesn't mean you can't get back on track. Weight control does not involve making perfect choices all the time; rather, it's about attempting to make good choices more often than poor ones.
3. Avoid surroundings where you know you're tempted to make poor food choices. Everyone has a time when we're most likely to overeat, whether it's the morning coffee break or after-work gathering with friends. Try to plan other activities or distractions for those times, or plan in advance how you're going to handle them and stick to it.
4. Surround yourself with people who support your efforts. Even our good friends can knowingly or unknowingly sabotage weight-loss attempts. Spend time with those people who will not pressure you to make poor food choices.
5. Decide on some nonfood rewards for yourself when you reach interim goals. For examples, at the end of the first week of healthy eating or after the first 5 pounds lost, buy yourself a new CD or book.
6. Stock your pantry and refrigerator with healthy foods. Get rid of the high-calorie, low-nutrition snacks like chips and candy. But don't forget to have plenty of healthier options available as well, such as popcorn (hold the butter, try Parmesan cheese sprinkles), low-fat cheese and yogurt, fruit, instant cocoa without added sugar, sugar-free popsicles or puddings, or whatever appeals to you when you're hungry for a snack.
7. Set small goals and focus on these rather than the "big picture." Decide where you want to be in a week or in a month, rather than focusing on the total amount of weight you'd like to lose.

HEALTHY EATING
It goes without saying that the day-to-day grind often leaves us with little time to accomplish the things we'd like to do. According to the Bureau of Labor Statistics, the average employed American between the ages of 25 and 54 spends almost 16 hours a day either asleep or at work.

That leaves only eight hours to take care of the family, maintain a personal life, relax, and eat—which makes it hard to eat healthy. Here are five tips to help you eat healthily during a day in which every minute counts.

1. Plan Ahead. One of the most common mistakes for on-the-go eating is leaving home with nothing to eat for the day. This leaves you open to grab a quick, calorific bite at the local burger joint or a sugary snack from the vending machine. Avoid these daytime eating errors by planning your meals ahead of time. If you like a mid-morning snack, bring a small package of almonds or keep some yogurt in the company fridge. And if mornings leave little time for prep, pack up snacks for the week on Sunday.

2. Prepackage. When it comes to eating on the run, plastic baggies never seemed more convenient. Tossing some carrots and a few celery sticks in a small plastic bag can go a long way. If you're feeling really ambitious, you can cut up some apples and place a scoop of peanut butter in a plastic container for a low-calorie, high-protein afternoon bite to eat. Prepackaging your own meals and snacks will not only save you grams of fat and calories in your diet, but it will keep money in your pocket as well.

3. Stock up. Because there isn’t always time to plan your weekly snacks, and time to put something together in the morning is scarce, sometimes the best method is buying in bulk. Many wholesale clubs offer healthy snacks such as trail mix, nuts, or soup in packages large enough to last you a few weeks--or longer. Keep non-perishable foods in your desk so the next time you need something to eat 15 minutes before a long meeting, you look no further than your bottom drawer.

4. If fast food is a must…make smart decisions. Remember, just because you're at a fast-food restaurant doesn’t mean you have to eat like you're at one. Burger King, Wendy's, McDonald's and others offer healthier choices, such as parfait, apple wedges, side salads, and fruit cups. If snacks won't hold you over, keep in mind there's no need to super-size. Opt for grilled chicken sandwiches over burgers, hold the mayo, and skip the fries. Slight changes in your order can make a vast difference.

5. Limit slipups. We all make the occasional mistake. Eating healthy is a lifelong commitment and lapses in your diet will happen--and at times to preserve your sanity. When the rare candy bar or a wayward slice of pizza makes it into your diet, don’t allow it to be an excuse to begin eating badly. Make your next meal healthy if what you're eating now isn’t—it could help keep you at a healthy weight. In fact, research published in the Journal of the American Medical Association showed that thin teenagers compensate for eating fast food by eating fewer calories for the rest of the day. Overweight teens, on the other hand, didn’t eat any differently that day.

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FAVORITE DIET FOR LOOSING WEIGHT

There are many diets available in this day and age. However, not all of them are necessarily healthy. A majority of them restrict particular food groups, which is certainly not healthy. People who have high blood pressure or deficiencies are advised against the majority of these diets.

A healthy diet should incorporate a portion of each of the food groups – meats & proteins, fats and sugars, cereals and grains, fruit and vegetables and dairy. However, you should not eat portions of the same size for all the food groups. It is advised that smaller portions of sugars and fats, and dairy are consumed, as only small amounts of these are required by your body. The portion size of each food group can be illustrated in the Food Pyramid (see right).
Fats and sugars – This food group appear at the top level of the pyramid. Fats and sugars are: Butter, margarine, oils, cream, sugar, syrups and foods containing fats and sugars such as cakes, biscuits, crisps, sweets, chocolate, puddings, cream, ice cream, mayonnaise and deep-fried foods. It is recommended that you eat no more than 2 portions of fats and sugars a day. Fats provide us with fatty acids, which contribute to our nerves functioning correctly.

Dairy – Dairy products are situated in level 2 of the pyramid, alongside meats and proteins. This food group includes milk, cheese and yoghurt. Dairy products provide our bodies with calcium, which help our teeth and bones to grow and stay healthy.

Meats and Protein – This food group is at level 2 of the pyramid, alongside dairy. Meats and Proteins include: Red meat such as lamb, beef and pork, poultry such as chicken and turkey, game including grouse, pheasant and duck, fish and eggs, as well as vegetarian alternatives such as nuts, beans, peas, lentils, tofu and other soya-based products. Protein enables the body to repair itself, so it is vital that we consume from this food group.

Fruit and Vegetables – Fruit and Vegetables are located at the 3rd level of the pyramid. This includes any fruit and vegetables, fresh, frozen or canned. Fruit and vegetables provide us with the vitamins and minerals that our body needs to function.
Cereals and Grains – This food group is located at the base of the pyramid. It includes all sorts of bread, rice, chapatis, potatoes, yam, sweet potatoes, breakfast cereals, pasta, noodles, oats, couscous, bulgar wheat and polenta. These are known as starchy foods. It is recommended that 50% of our daily food intake is made up of these products, as they procide the fuel for your body to function.
EXERCISE

Alongside a healthy diet, a good exercise regime is also recommended. The combination of these two things is the only way to guarantee healthy weight loss that can be maintained. It is important to remember that whilst dieting will help you lose the weight, your body will not look any more toned if you do not exercise.

Exercise does not mean that you have to torture yourself. Do not choose an exercise that you loathe. Instead, select activities that you enjoy, or can at least tolerate. These do not necessarily have to be intense sports. Activities such as walking, gardening and playing with your children all burn off calories and help you stay toned. Sports could include swimming, running, tennis, going to the gym and lots more. For a general idea, we have supplied you with a list of the more common sports and household activities:

Calories burned when performing activity at a moderate pace (person at average weight of 10 stone (140 pounds)):

How Much Is One Serving?

It's great to be eating the right food but as with everything you can have too much of a good thing. Use the table below to see what makes up one serving of each group.

Ideally intake of foods from the Fat group should be less than 30% of your daily food intake. The healthiest types of fat to choose are unsaturated fats such as sunflower oil or corn oil. The types of fat to stay away from are the saturated fats such as butter. Moderation is the key. A simple change from butter to margarine is a simple way to start cutting down on your saturated fat intake.
Favorite Foods For Losing Weight


Following are some essential healthy foods for anyone who wants to lose weight and/or retain good health.
1. Yams and sweet potatoes.

Great diet foods because they’re low on the so-called glycemic index, says Dr. Lieberman. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism – all of which affect fat deposition.
2. Oranges, apples and grapefruit.

These particular fruits contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat, and gives you a feeling of fullness.
3. Killer sandwiches.
To lose 40 pounds in 21 weeks, you can rely on plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as oven-roasted Chicken or fish. For bread choice, it is suggests anything brown with lots of seeds and heavy grains you can actually see, because less-milled ingredients contain much more fiber.
4. Cereal
They can be a little hard to find, but low-sugar cereals packed with protein and fiber are hitting the market. If you eat  cereal with skim milk, it contain about 8g of fiber per cup. That’s like three or four slices of bread!”
5. Salad

If you eat a salad, make it valuable. You need a plenty of vegetables and some good lean protein, like grilled salmon to make a good salad.
6. Quiche

Quiche made with egg whites and just a couple of yolks is one of  favorite protein sources. You can  toss in a little low-fat cheese, broccoli and spinach.
7. Yoghurt

You can take low fat yogurt as dairy product. 
8. Almonds

Nuts are loaded with monounsaturated fats – the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates. It is recommend, that 20 percent of calories should come from [healthy] fat. Small amounts of nuts are a good starting point.
9. Peanut butter

Likewise, nut butters are a great source of those healthy, monounsaturated fats. Its better to use unsalted, all natural brands of peanut butter. But almond or cashew butter is considered an even healthier option (especially if you’re allergic to peanuts!). Enjoy your favorite, but in moderation.

Losing Weight Safely
If You're Overweight, Slim Down for Better Health
Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk. This brochure tells you how to lose weight safely.

Ask a Healthcare Professional About Sensible Goals
Your doctor or other health worker can help you set sensible goals based on a proper weight for your height, build and age.

Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

Exercise 30 Minutes
Do at least 30 minutes of exercise, like brisk walking, most days of the week.
The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat.

Eat Less Fat and Sugar
This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods may not provide the other nutrients you need.

Tips for Cutting Calories and Fat

• Eat plenty of vegetables, fruits, and grain products like bread and rice.
• Eat only small, single servings of foods high in fat or calories.
• Eat less sugar and fewer sweets.
• Drink less alcohol or no alcohol.
• Choose foods whose labels say low, light or reduced to describe calories or fat.
• Choose 1 percent or skim milk products and reduced fat cheeses.
• Replace ice cream with fat-free frozen yogurt.
• Replace sour cream with fat-free or low-fat plain yogurt.
• Make sure fish, poultry and meat are lean. Trim skin and fat.
• Broil, roast or steam foods.

Eat a Favorite Rich Food, Sometimes
That may keep you from craving it. But eat only a small amount. Make sure your other foods that day are low in fat and calories.

Eat a Wide Variety of Foods
Variety in the diet helps you get all the vitamins and other nutrients you need.

Watch Out for Promises of Quick And Easy Weight Loss
Fad diets aren't good because they often call for too much or too little of one type of food. As a result, you may not get important nutrients you need daily. Remember, if it sounds too good to be true, it probably isn't true.

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