Eat Out and Still Lose Weight

When eating out at a restaurant, navigate the danger zones, eat what you love, and stay at a healthy weight with this menu guide and calorie chart from FITNESS.

 

Dining Out

Going out to dinner tonight? You’ve got plenty of company. Almost 75 percent of us eat at a restaurant at least once a week, and 25 percent dine out every two or three days, according to a study by the USDA. And hey, why not? Letting someone else cook is relaxing — the perfect treat after a busy day. Trouble is, a recent study at the University of Texas found that female dieters consume an extra 253 calories and 16 fat grams on the days that they eat at restaurants. Portion sizes have ballooned in recent years — and most of us tend to polish off every bite. Research by FITNESS advisory board member Brian Wansink, PhD, director of the Cornell University Food and Brand Lab in Ithaca, New York, and author of Mindless Eating, shows that we keep nibbling until our plates are empty rather than waiting for our bodies to signal that we’re full, no matter how big the serving size.

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Healthy Eating 101

PROTEIN

WHAT IT IS AND WHY YOU NEED IT

Protein is the major structural and functional component of all cells in your body. Proteins literally play a necessary role in many of the biological processes that allow you to live and function. Not to mention, about 25 percent of your muscle mass is made up of protein—and the rest is made up of water and glycogen (your body’s stored form of carbohydrates). So it’s no wonder why so many diets place a heavy emphasis on protein. But the reason you need to eat so much is simple: Unlike other nutrients, your body can not assemble protein by combining other nutrients, so enough must be consumed in your daily meals in order to achieve your desired health and appearance.

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Easy tips and tricks to stop mindlessly eating

25 TRICKS TO CONVINCE YOUR BODY IT’S NOT HUNGRY
1. Drink Water – This is one of the most essential ways to stay healthy and stick to your diet. Not only does drinking water flush toxins from your body, it keeps you energized and makes your stomach feel full. Do not force too much water down, as that will make you feel sick. However, drinking eight glasses a day plus one before each meal will stem your hunger.
2. Chew Gum – Sugarless gum is a guilt-free way to keep your jaws busy. Many people attest that chewing gum can help you lose weight and make you feel as if you are eating food. Other benefits, such as building stronger jaw muscles and increasing concentration, are also associated with chewing gum.

 

3. Take a Nap – Can’t stop thinking about how hungry you are? Take a little nap and you will probably wake up feeling more energized and more satisfied. Most people don’t feel hungry first thing in the morning and that is because there is less acid in your stomach. A nap can recreate this feeling.
4. Eat Small Meals Throughout the Day – One of the best ways to not feel hungry is by constantly eating! Yes, this can actually help you lose weight. By eating smaller meals throughout the day instead of a few large meals, your metabolism stays high and your stomach always has a little food in it. Try six meals a day instead of three.
5. Fill up on Fresh Veggies – If you really need a snack, you should eat one that is guilt-free and that won’t contribute to more hunger. Non-starchy vegetables are “free foods” that you can eat all day without gaining weight. They also stick to your ribs longer than other snacks. Did you know that it takes more calories to consume a stick of celery than are actually in the celery? That is why celery is referred to as a “negative calorie” food.
6. Reduce Your Carb Intake – Carbohydrates turn to sugar and stimulate your body’s insulin, thus causing a vicious cycle of hunger. Remember, food is supposed to satiate your hunger, not increase it! Reduce your carb intake to gain control over your constant hunger.
7. Eat Lean Protein – Protein stays in your body longer than carbohydrates, so choose a lean piece of meat over a low-fat bagel. There is a reason why people were dropping serious pounds on the Atkin’s Diet. While that is an extreme diet, you can sensibly increase your lean protein intake and minimize your hunger between meals.
8. Increase Your Fiber Intake – Bulky, high-fiber foods usually fill your stomach quickly and keep you satisfied for a long time. They also require quite a bit of chewing, which psychologically triggers the feeling of satisfaction.

 

9. Don’t Skip Breakfast – So many people run out the door before eating a good breakfast. Likewise, misinformed people who are trying to lose weight will sometimes skip meals. Breakfast is definitely not the meal the skip, as it gives you a much-needed metabolism boost to keep you going until your next meal.
10. Eat More Eggs – Looking for a low-fat, high-protein snack to stem your hunger? Eggs will give you that in spades. If cholesterol is a concern for you, skip the egg yolks and make yourself an egg white snack.
11. Brush Your Teeth and Tongue – How great does a minty, clean mouth feel? Probably good enough to make you think twice before you eat something directly after a good tooth and tongue brushing. This is a method used by many dieters.
12. Exercise – A nice long walk or jog is certain to boost your adrenaline and kill your hunger… for a while, at least. Burning more calories will make your body hungry. However, most people are not hungry directly after exercising, so this can be a great way to pass the time between meals instead of eating.
13. Drink Vinegar – A fad diet that has come and gone involved drinking two teaspoons of apple cider vinegar before each meal. While it was proven that vinegar does not directly cause weight loss, some people feel less hungry after drinking it because it’s so unappealing.
14. Avoid Salt – Excessive amounts of salt is never good for your body and can definitely lead to dehydration. Since many people can’t recognize the difference between hunger and thirst, eating salt could make you feel as if you are hungry when you really aren’t.

 

15. Avoid Sugar – Foods that are high in sugar may taste delicious, but they burn through your body too quickly. Even sugary snacks that are low in fat are a bad idea, as you will just get hungry soon again and require more food.

 

16. Stay Busy – Many people convince themselves that they are hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work. Keep your mind off food and your diet.
17. Avoid Food – Literally. Not only should you keep yourself busy, you might want to avoid places where you will see (and smell!) food. Don’t hang out in the kitchen and don’t meet friends at a restaurant if you aren’t planning on eating.
18. Avoid Alcohol – Not only is alcohol filled with empty calories, it can greatly increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.
19. Eat Slower – Often times, we will eat until we are “stuffed.” You don’t want to go that far before you stop eating, which is why you should slow down when you eat. You may be surprised at how much less you will have to eat before your body feels satisfied.
20. Suck on a Peppermint – Many physical and psychological benefits have been attributed to peppermint over the years. Although it hasn’t been proven by scientists, some dieters swear that sucking on a peppermint makes their body feel full when they are a bit peckish.
21. Avoid Caffeine – Although some people use caffeine as an appetite suppressant, you will just quickly crash after the caffeine burns through your body. This is similar to how sugar makes you hungrier than before. You really don’t need anything to drink other than water while trying to lose weight.
22. Chew Ice – Chewing will trick your body into thinking it’s eating and water makes your stomach feel fuller. Therefore, chewing ice covers both diet tricks at once! Mind you, chewing ice isn’t good for sensitive teeth or those with braces.
23. Learn to Manage Stress – Mind-over-body diet tricks are hard to control if you aren’t thinking with a straight head. Therefore, you should do your best to manage your stress level. Stress will not only make you want to eat, it is a leading cause of overeating.
24. Suck in Your Gut – Your body experiences hunger when the stomach is empty. By tightening your abdominal muscles (also known as “sucking in your gut”), you will compress your stomach and temporarily mask hunger pangs. It is recommended that you always keep your stomach muscles tightened anyway, as it helps you to get your abs into shape.

 

25. Put Your Fork Down Between Every Bite – This is a great way to make yourself slow down while eating and it also sends signals to your brain that you are through eating each time you put the fork down. Some dieters will put the fork down between each bite and take a sip of water.

 

 

10 Eating Habits of the Highly Successful and Fit

 

These eating habits will help you lose weight and keep it off. You’ll boost your willpower, slim down, and shape up for good.

 

Successfully fit people are successful not because of good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest. To be a successful person, you must adopt the habits of success.

Stephen Covey’s theories on learning from the habits of successful people in his book The Seven Habits of Highly Effective People suggest that by emulating the habits of successful people, anyone can enjoy the life he or she desires. Learn the habits, adopt the habits, practice the habits, enjoy the success. It really is that basic. Here, excerpted from Push by Chalene Johnson, the 10 eating habits of successfully fit people.

 

1. They Tend to Stick to the Same “Daily Menu”

The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same entree for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner.

There are three possible reasons behind this shared habit among fitness professionals, individuals who have succeeded at taking off 100-plus pounds and keeping it off for years, and those who have been trim all their lives.

First, it allows “careful” eaters to predict their daily calorie allotment without much effort. Second, perhaps the most fit among us are entrenched in habit, including the habit of taste. Third, effortlessly fit folks are in tune with the energy and calorie needs of their bodies. When they find foods that deliver what they need and that they enjoy, why look further? Keep in mind, there’s a fine line between careful eating and disordered eating. The careful eater’s diet is a habit and not a matter of control or obsession.

 


2. They Eat Breakfast

This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who undereat during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!

Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.

 


3. They Drink Water

Not soda. Not iced tea. Just plain old water. This is the biggie. Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It’s possible to drink too much water, which dilutes the body’s electrolytes (potassium, sodium, chloride, magnesium). Don’t drink more than a gallon a day unless you’re also replenishing your electrolytes.

 


4. They Eat Small—And Often

Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all!

Eating small meals more often reduces cortisol levels, research suggests. In a study published in the New England Journal of Medicine, people who ate six small meals a day for 2 weeks, as opposed to three large meals containing the same total number of calories, reduced their cortisol levels by more than 17 percent! They lost belly fat, too.

When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.

Eating throughout the day also makes you less tempted by the monster-size buckets ofpopcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day, the superfit stand steadfast, even in the face of a delicious, jumbo chocolate-chip muffin.

 


5. They Eat Whole Foods First

Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and whole grains (and products made from whole grains). Certainly they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods.

Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried. (Okay, don’t think about it—it’s too gross.) Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

 


6. They Know Their Foods

This characteristic is truly universal among fit people: They know, generally speaking, every food’s calories and approximate protein, carbohydrate, and fat content. It’s not a case of being idiot savants but rather of having an understanding, a knowledge of food that allows them to make an educated guess. Their assumptions are almost always spot-on. This gift affords them the skill of making better food choices on a moment’s notice.

Just as important: They know what one serving of said food really looks like. You can show an effortlessly fit person a whole grain cracker, and even without looking at the label, he or she can accurately predict how many crackers count as one serving. It’s not a gift, actually. It’s a skill, and all habits are skills you can master.

This skill is easier to acquire than it sounds. A couple of weeks of label reading is all it takes. There are even apps for your phone and Web sites that provide this information quickly and for free.

 


7. They Eat Their Favorite Foods—Carefully

Despite knowing everything about their foods and tending to stick to the same foods day in and day out, fit people rarely report eliminating foods. If it’s something they crave, they enjoy a little taste. They know that simply eliminating foods they absolutely love will only set them up to fail when the temptation is too great. Instead, successfully fit people know that it’s okay to indulge every once in a while. They savor those moments instead of sucking down the food as if they’re afraid it’s the only time they’ll ever see it again.

 


8. They Don’t Keep Red Zone Food in the House

If you look in a successfully fit person’s fridge, pantry, or cupboards, you won’t typically find cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don’t crave these things. They also know you can’t eat ’em if you don’t have ’em. Smart, right?

What’s interesting about these trim types is that they don’t have the same inner battle of healthy versus junkie foods that the average person who struggles with weight might have. They can walk past the aisle with chips and sodas and think nothing of it. Either they never developed the junk food habit or they kicked it.

 


9. They Close the Kitchen after Dinner

Unlike most Americans, successfully fit people eat their final meal at a reasonable hour, as opposed to eating dinner followed by a lavish 10:00 p.m. snack and another dessert. Most often they go to sleep, not hungry, but on an empty stomach. This allows them to wake up feeling thin, rested, and hungry for breakfast. It may take a little effort, but going to bed earlier and going to sleep without food awaiting digestion in yourstomach keeps your body’s metabolism in a fat-burning state. Instead of digesting, which causes restless sleep, your body can focus on other things—like repairing cells!

 

 


10. They’re Resourceful and Politely Picky at Restaurants

Successfully fit people find healthful alternatives to selections on any menu, from a five-star restaurant’s to Wendy’s. They know that it’s the food choices, not necessarily the restaurant choices, that help them to stay slim and healthy.

They generally steer clear of fried meat, poultry, and fish. Instead, they order their protein broiled, steamed, stir-fried, or poached. They also speak up in restaurants, politely making special requests like asking that their dish be prepared with little or no butter or sauces and with dressings on the side.

 

Article Reference: http://www.womenshealthmag.com/

Weight Loss Advice You’ve Never Heard By Kathleen Doheny

You’re ready to lose some weight. But you’re tired of listening to all that stale, tried-and-true weight loss advice, like eating more vegetables, limiting portions, and exercising more.

Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, “Oh wow! I’ll try that today.”

Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.

Weight Loss Tip No. 1: Variety Is Overrated

Who hasn’t heard the advice to “just take a bite of everything” if you’re at a buffet?

But as it turns out, variety doesn’t deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.

“We know that variety makes you eat more,” she says, citing several published studies and her own experience in counseling weight loss patients.

For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.

Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.

Weight Loss Tip No. 2: Have Barley for Breakfast

“Barley is the new oatmeal,” says Jackson Blatner.

Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “lowglycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.

One caveat: “Buy hulled barely, not pearl barley,” Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can’t vouch for the same effects for more processed forms, such as pearl barley.

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. “Then they are starving by mid-afternoon,” she says.

A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.

Top your greens with a 3 oz piece of chicken breast, and you’ve added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, “Too much trouble!” and reach for chips instead.

To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.

“They are already clean, chopped and ready to cook in the microwave,” she says. “It’s like having Rachael Ray in the freezer.”

An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.

Weight Loss Tip No. 5: Make Yourself a Party Tray

The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site — the kind you put on the buffet for weight-conscious guests.

But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator.

Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.

Weight Loss Tip No. 6: Turn Down the Thermostat

Spending time in a chilly house — about 61 degrees Fahrenheit — may boost the fat-burning power of the “brown fat” in your body.

Brown fat is considered “good” fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.

Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.

But Jackson Blatner cautions not to expect too much: “It’s not going to be any kind of a miracle,” she says. And beware if you’re the type who eats more when you feel cold.

Weight Loss Tip No. 7: Downsize Your Dinnerware

Experts say they’ve seen it again and again: The larger your plate, the more you’re likely to put on it. So serving your meals on smaller plates can help you eat less.

But don’t throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.

Weight Loss Tip No. 8: Go Out for Treats

If you’re the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don’t keep them in the house, but give yourself permission to go out and get them when you really need to.

Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.

“The more hassle tasty treats are, the less likely you are to eat them,” says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients. “Every Friday morning, try them on,” she says.

Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.

“If they are loose, you will say to yourself ‘I am making progress, I am staying on track during the weekend,”’ she says.

And if they’re snug? That will provide motivation to stick to your diet so they’ll fit better next week, she says.

 

 

Article Source: http://www.webmd.com/

 

Natural Ways to Balance Your Hormones

 

Do You Have a Hormone Imbalance?

 

Your Hormones, Your Health

Feeling bloated, irritable, or just not your best? A hormone imbalance could be to blame. Hormones are chemical “messengers” that impact the way your cells and organs function. It’s normal for your levels to shift at different times of your life, such as before and during your period or a pregnancy, or during menopause. But some medications and health issues can cause them to go up or down, too.

Irregular Periods

Most women’s periods come every 21 to 35 days. If yours doesn’t arrive around the same time every month, or you skip some months, it might mean that you have too much or too little of certain hormones (estrogen and progesterone). If you’re in your 40s or early 50s — the reason can be perimenopause — the time before menopause. But irregular periods can be a symptom of health problems like polycystic ovarian syndrome (PCOS). Talk to your doctor.

Sleep Problems

If you aren’t getting enough shut-eye, or if the sleep you get isn’t good, your hormones could be at play. Progesterone, a hormone released by your ovaries, helps you catch Zzz’s. If your levels are lower than usual, that can make it hard to fall and stay asleep. Low estrogen can trigger hot flashes and night sweats, both of which can make it tough to get the rest you need.

Chronic Acne

A breakout before or during your period is normal. But acne that won’t clear up can be a symptom of hormone problems. An excess of androgens (“male” hormones that both men and women have) can cause your oil glands to overwork. Androgens also affect the skin cells in and around your hair follicles. Both of those things can clog your pores and cause acne.

Memory Fog

Experts aren’t sure exactly how hormones impact your brain. What they do know is that changes in estrogen and progesterone can make your head feel “foggy” and make it harder for you to remember things. Some experts think estrogen might impact brain chemicals called neurotransmitters. Attention and memory problems are especially common during perimenopause and menopause. But they can also be a symptom of other hormone-related conditions, like thyroid disease. Let your doctor know if you’re having trouble thinking clearly.

Belly Problems

Your gut is lined with tiny cells called receptors that respond to estrogen and progesterone. When these hormones are higher or lower than usual, you might notice changes in how you’re digesting food. That’s why diarrhea, stomach pain, bloating, and nausea can crop up or get worse before and during your period. If you’re having digestive woes as well as issues like acne and fatigue, your hormone levels might be off.

Ongoing Fatigue

Are you tired all the time? Fatigue is one of the most common symptoms of a hormone imbalance. Excess progesterone can make you sleepy. And if your thyroid — the butterfly-shaped gland in your neck — makes too little thyroid hormone, it can sap your energy. A simple blood test called a thyroid panel can tell you if your levels are too low. If they are, you can get treated for that.

Mood Swings and Depression

Researchers think drops in hormones or fast changes in their levels can cause moodiness and the blues. Estrogen affects key brain chemicals like serotonin, dopamine, and norepinephrine. But other hormones, that travel the same paths as neurotransmitters, also play a part in how you feel.

Appetite and Weight Gain

When you’re feeling blue or irritated, as you can be when your estrogen levels dip, you may want to eat more. That might be why drops in the hormone are linked to weight gain. The estrogen dip can also impact your body’s levels of leptin, a hunger-revving hormone.

Headaches

Lots of things can trigger these. But for some women, drops in estrogen bring them on. That’s why it’s common for headaches to strike right before or during your period, when estrogen is on the decline. Regular headaches or ones that often surface around the same time each month can be a clue that your levels of this hormone might be shifting.

Vaginal Dryness

It’s normal to have this occasionally. But if you often notice that you’re dry or irritated down there, low estrogen may be the reason. The hormone helps vaginal tissue stay moist and comfortable. If your estrogen drops because of an imbalance, it can reduce vaginal fluids and cause tightness.

Loss of Libido

Most people think of testosterone as a male hormone, but women’s bodies make it, too. If your testosterone levels are lower than usual, you might have less of an interest in sex than you usually do.

Breast Changes

A drop in estrogen can make your breast tissue less dense. And an increase in the hormone can thicken this tissue, even causing new lumps or cysts. Talk to your doctor if you notice breast changes, even if you don’t have any other symptoms that concern you.

 

 

5 Natural Ways to Balance Your Hormones

Many of my patients have found that certain lifestyle changes and simple techniques such as the ones below have allowed them to balance their hormones and reclaim health.

  1. Eat your broccoli. Cruciferous vegetables such as broccoli, cauliflower, bok choy, Brussels sprouts, cabbage, and kohlrabi contain a substance called indole-3-carbinol (I3C), which is metabolized in the body to produce diindolylmethane (DIM). Both of these substances help modulate estrogens and have been shown to have some anti-cancer effects, particularly for breast cancer.
  2. Maintain a healthy weight. Excessive adipose (fat) tissue can act as an endocrine organ, producing more estrogen in the body. By maintaining a healthy weight, your body is not stimulated to overproduce certain hormones.
  3. Include phytoestrogens in your diet. Found in soy foods, flax seeds, sunflower seeds, bean sprouts, and legumes such as garbanzo beans and peas, phytoestrogens are plant-based substances that can help balance your hormones naturally.

Although there has been some controversy in the media over the consumption of soy, I do not know of any scientific studies showing that eating soy-containing foods is harmful. My view is that consuming small amounts of soy in the diet can be beneficial. However, I would advise against taking phytoestrogens such as soy as supplements as we do not know enough about the effects of taking these compounds in high doses. Also, I caution against eating processed soy products and soy additives in many foods, but instead encourage the use of traditional soy foods such as tofu, edamame, tempeh, miso, and soy sauce.  Make sure they are organic and non-GMO.

If you have known thyroid disease, I would also caution against eating foods that contain phytoestrogens raw as goitrogens in these foods may interfere with thyroid function. Cooking does neutralize this effect, but avoid consumption within two hours of taking any thyroid medication.

  1. Consider the use of herbal remedies. In my practice, the Ayurvedic herb shatavari has been useful for both menopausal hot flashes and PMS associated with irritability and mood swings. Other herbal remedies have also proven helpful for both physical and psychological symptoms. As each individual is different, always speak with a trained practitioner before using herbal remedies.
  3. Breathe deeply. Doing fifteen  minutes of deep belly breathing twice daily has been shown in several clinical trials to decrease hot flashes and night sweats as well as improve a woman’s sense of well-being. In addition, I encourage women (and men) to learn a mind-quieting technique such as Primordial Sound Meditation, which helps decrease stress hormones and allows the body to function more efficiently.

Addressing lifestyle including diet, physical activity and stress management as well as gaining support from practitioners and loved ones is an excellent start.  In addition to helping with hormonal balance, these mind-body techniques to bring about balance create a greater sense of well being and ultimately optimum health.

Schedule your visit today at Optimal Weight Control & Wellness Center, a medically supervised program designed to cater patients who have excess body fat induced by imbalance hormones.

 

Article References: http://www.webmd.com/

 

22 Detox Water Recipes

1 . Slim Down Detox Water

Two hours before drinking, combine grapefruit, lemon, lime and cucumbers into a pitcher. The drink only takes 10 minutes to prepare and yields 8 servings of this diuretic dream, which guarantees that all moisture will be rapidly flushed from the system.

The fat-burning enzymes of grapefruit plus the healing properties of citrus that calm the internal digestive tract leave you with an all-around healthy detox.

2. Cucumber Detox

Cucumbers promote a state of physiological purification and also make for an extra refreshing drink – perfect for the warmer months! Combine all your ingredients in a mason jar and let the mixture sit for five minutes before drinking.

3. Lemon Ginger Detox

While lemon is known to promote healthy digestion, this drink becomes a digestive wonder when ginger is added. Special compounds in ginger called shogaols combat nausea and promote healthy intestinal wellness, even battling cancer in the internal organs.

 

4. Blueberry Orange Detox

Packed with antioxidants, Vitamin C and fiber, this delicious drink is perfect to eradicate free radicals and ulcers in the body.

5. Watermelon Detox

You’re about to love watermelon even more. Watermelon contain lycopene, which acts as a strong antioxidant and is known to foster anti-inflammatory effects. Amino acids are also provided to aid in blood flow and cardiovascular well-being, making this the perfect drink for fitness lovers!

6. Pineapple Detox

Combine 2 sticks of sugar cane and 5 chunks of pineapple into 2 liters of water for this sweet detox. Pineapples are meant to enhance meditative properties, assisting in the expel of toxins.

7. Raspberry Mint Detox

Not only does this drink sound delicious, but it has a double-whammy of health benefits. While the raspberry kicks out unwanted agents in the body, the mint cleanses and clears the stomach, making weight loss easy and painless. Plus…this sweet treat has essentially no calories and an extremely addictive flavor.

8. Fat Burning Apple Detox

Struggling with unwanted fat? This is the detox for you! Apple cider vinegar is the main ingredient here, helping you stay full and focused, while the added cinnamon boosts your metabolism and makes it impossible for excess fat to accumulate.

9. Aloe Detox

Sounds weird…aloe is a plant, right? Yes, but that doesn’t mean you can’t eat it! Extract the aloe from the plant  leaves and combine the ooze into a lemon water drink. The result? An energy boosting drink that heals the body from the inside out. (Note: pregnant women are not advised to ingest aloe…but to the rest of you, aloe on.)

10. Strawberry Detox

For fans of all things strawberries, this detox drink is for you. A naturally sweet drink, strawberries provide you with organic, all-day energy and trick your brain into thinking you’re having an indulgent dessert!

11. Blueberry Lavender Detox

Again…drinking a plant? Absolutely! While enjoying the physical benefits of blueberries, your mind enjoys clarity and energy with robust sprigs of lavender in your drink.

12. Soda Detox

You love soda, but you know it’s the not the best thing for you. A compromise? This detox soda water, which combines sparkling water (or seltzer), apple cider vinegar and the citrus of your choice, is the perfect soda substitute.

13. Iced Green Tea Detox

These Chinese tea leaves have the best antioxidants, kicking out poisonous toxins and providing a healthy dose of caffeine for metabolism-boosting weight loss.

14. Belly Slimming Detox

Speeding up digestion with strawberries and curbing your appetite with basil, this drink is the best route to a tight tummy. Plus, the cucumber has properties to give you glowing, lovely skin!

15. Strawberry Lemon Detox

Yum, strawberry lemonade. Opt for this healthy version by using natural fruits and none of the pesky sugar.

16. Stress Relieving Detox

The holidays might be over…but that doesn’t mean your stress is. Take a deep breathe and chug this calming detox, guaranteed to calm the body and reduce stress levels with Vitamins A, E, C and K.

17. Strawberry Kiwi Detox

Strawberry kiwi, a classic combination. But little did you know that kiwi also kicks butt for your health, too! With tons of dietary fiber and Vitamin C, this exotic fruit removes excess salt from the body, getting rid of a huge health hazard.

18. Blackberry Sage Detox

Sage calms the tummy while blackberries bring the Vitamin A and C to the party. This combination has been found to help post-menopausal women and survivors of breast cancer recovering from chemotherapy.

19. Cinnamon Detox

This Dr. Oz recipe uses cinnamon to really kick your metabolism into overdrive! Look at this way, the faster your metabolism, the faster you burn pesky fat.

20. Orange, Blueberry and Lavender Detox

Besides having a delicious combination of ingredients, this drink packs so much punch with antioxidants and vitamins that you’ll have energy to last you through your whole work day!

21. Detox Punch

If you’re sick of boring old water, try this flavorful juice detox! This drink has all the health benefits and double the delicious taste.

22. Vegan Strawberry Lemonade Detox

This detox drink has all the benefits of strawberry and lemon but with even less sugar! It’s also friendly for all our vegan friends out there!

 

 

Article Reference: www.tiphero.com

The Pescetarian Diet

 

Pesce, the Italian word for fish, is being associated with people who add aquatic animals to a vegetarian diet. Pescetarians (sometimes called pesco-vegetarians) eat freshwater and saltwater fish and shellfish in addition to the fruits, vegetables, grains, legumes, eggs, and dairy vegetarians typically consume.

While it isn’t known how many people follow a pescetarian eating pattern, interest in the impact this diet has on its followers appears to be rising. The combination of the known benefits of a vegetarian lifestyle with the proven health effects of omega-3-fatty-acid-rich fish makes pescetarianism a potentially powerful ally in the interplay between nutrition and long-term health.

Who Are Pescetarians?
“Pescetarians are a diverse group,” says Debra King, MS, RDN, LD, FAND, CEO of Crown Consulting and Web editor for Vegetarian Nutrition. “In my experience, they’re usually very health-conscious individuals. They’re looking to take control of their health through the food choices they make.” For some, pescetarianism may be a stepping stone on the way to true vegetarianism, or a compromise for vegetarians who feel the need to add a protein source readily available in business or social settings.

“People who have health problems or want to lose weight may try pescetarianism,” says Janis Jibrin, MS, RD, author of The Pescetarian Plan. “They’ve read about the detrimental health effects of red meat and the benefits of plant-based diets and omega-3 fatty acids in fish, and are looking for a convenient and doable way to make healthful choices.”

Components of the Diet
“The pescetarian diet is similar to the traditional Mediterranean diet: plant-based, with fish serving as the primary animal protein,” says Sharon Palmer, RDN, nutrition editor of Today’s Dietitian and author of Plant-Powered for Life. Like a Mediterranean eating pattern, a healthful pescetarian diet is loaded with fruits and vegetables, whole grains, nuts, and legumes. “It can be Mediterranean-style,” Jibrin says, “but one could just as easily have a Nordic- or Japanese-based pescetarian diet. It’s an extremely flexible way to eat. Also, most pescetarians, like vegetarians, include both dairy and eggs in their diets.”

Health Benefits
“There’s definitely evidence that a dietary pattern like this favorably impacts chronic disease,” Kris-Etherton says. In 2013, an analysis of the Adventist Health Study-2 reported that the mortality rate was lower among pescetarians when compared with nonvegetarians.1

“In addition, the study found that pescetarians had lower levels of blood cholesterol and blood pressure, as well as [decreased] risk of diabetes, blood pressure, and metabolic syndrome compared with nonvegetarians,” Palmer says. “They even have a lower carbon footprint.”

While few studies look specifically at pescetarianism, Jibrin says there are “boatloads of relevant studies” on the similar Mediterranean diet, vegetarianism, and the benefits of eating fish. “Lower risk of heart disease, less dementia and depression, smarter kids, lower rates of type 2 diabetes and cancer—the potential benefits are truly impressive,” Jibrin says.

 

One of the key health-promoting components of a pescetarian diet is the long-chain omega-3 fatty acids found in fish (particularly fatty fish). “There are many good epidemiologic studies showing that higher consumption of fish and omega-3 fatty acids is associated with a lower risk of heart disease,” Kris-Etherton says.

“Collectively, the evidence to date strongly suggests benefits of fish/seafood and marine omega-3 fatty acids for the primary prevention of cardiovascular disease.” Data from the Cardiovascular Health Study indicated that in older adults, higher dietary intake of DHA and EPA (the long-chain fatty acids found in fish) may lower the risk of fatal heart attacks, and that higher levels of omega-3 fatty acids in the blood are associated with a lower incidence of congestive heart failure.2,3 “Some recent controlled clinical trials in patients with heart disease haven’t demonstrated a beneficial effect of fish oil,” Kris-Etherton notes. “For secondary prevention in coronary patients, modern pharmacotherapy appears to be of greater benefit over marine omega-3 fatty acids.”

Other research shows that eating fish may be good for the brain as well as the heart. “A long-term study in the UK [indicated] that children born to women who ate at least 12 oz of fish per week during pregnancy had higher IQs and better social, fine motor, and communication skills than kids whose moms ate fewer than 12 oz, and a study by Chicago’s Rush Institute for Healthy Aging found that over a four-year period, Chicagoans aged 65 to 94 who had at least one fish meal per week had a 60% lower risk of developing Alzheimer’s disease compared with those who rarely or never ate fish,” Jibrin says.

“It’s not just the presence of fish. It’s the presence of all those plant foods, too,” Palmer says. “This is a huge aspect of the health benefits seen in this diet style.” In a 2009 study, Fraser and colleagues concluded, “There is convincing evidence that vegetarians have lower rates of coronary heart disease, largely explained by low LDL cholesterol, probable lower rates of hypertension and diabetes mellitus, and lower prevalence of obesity. Overall, their cancer rates appear to be moderately lower than others living in the same communities, and life expectancy appears to be greater.”4 A study on the effects of a vegetarian diet on the risk of developing type 2 diabetes concluded that all variants of plant-based diets, including pescetarian, were associated with a substantially lower risk of type 2 diabetes and lower BMI than nonvegetarian diets.5 “It makes sense,” Palmer says. “As you increase your intake of plant foods, decrease your intake of red and processed meats, and prioritize fish—animal foods that contain better fat profiles and omega-3s—you’re likely to improve your overall health.”

Too Much Fish?
The presence of mercury and other toxins in fish, combined with environmental and sustainability concerns, raises questions about the viability of a fish-and-seafood-based diet. “Some studies have shown that the benefits of eating fish outweigh the risks related to mercury,” Palmer says. “Generally, the larger and more predatory the fish, the higher the mercury. I think dietitians can educate consumers to eat lower on the food chain when it comes to fish.” The 2010 Dietary Guidelines for Americans recommend adults eat 8 oz or more of seafood per week. Pregnant and breast-feeding women should aim for 8 oz to 12 oz of a variety of seafood, but should limit albacore tuna to 6 oz per week, and avoid tilefish, swordfish, shark, and King mackerel due to their high mercury content. The guidelines specifically recommend salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not King mackerel) as choices higher in EPA and DHA and lower in mercury.6 These guidelines can fit well with a pescetarian eating pattern. “It’s important to remember that a pescetarian diet doesn’t mean that one should eat fish three times a day,” Palmer says. “It’s a vegetarian diet that includes fish. So that means lots of meals that are based on plant proteins, too—beans, lentils, tofu, nuts, seeds.”

When advocating for an increase in seafood intake, it’s essential to consider sustainability. According to the Monterey Bay Aquarium Seafood Watch, overfishing, lack of effective management, and consumption habits all have contributed to a serious decline in wild fish. Seafoodwatch.org states that “Some 90% of the world’s fisheries are either fully fished or in decline.”7 “More and more experts and organizations, including Monterey Bay Aquarium and World Wildlife Fund, are indicating that sustainably farmed seafood has a role,” Palmer says. “Dietitians need to help their patients not only find good, safe sources of fish, but also help clients prioritize sustainable choices.” (See “Eating Seafood Sustainably” in Today’s Dietitian‘s June 2012 issue.)

Helping Clients Make the Switch
Jibrin recommends a pescetarian diet to clients who are interested in trying a more plant-based diet but aren’t ready to become vegetarian or vegan. “It’s a compromise that doesn’t compromise their health,” Jibrin says. According to Palmer, pescetarianism is a simple transition into a more plant-based lifestyle. “In my experience, I see many people who like to make small incremental changes in their diet and lifestyle, such as giving up red meat, doing Meatless Monday, or becoming pescetarian. They may find that as they try these lifestyle changes, they’re ready to embrace even more plant-based meals during the week.”

Variety is important in any diet, and so is overall diet quality, King says. While the components of a pescetarian eating plan are healthful, King says that eating fish seven days per week, consuming uncontrolled portions, and munching on deep-fried fish sticks still aren’t good choices. “I think it’s important to educate clients that a pescetarian diet does not mean they must eat fish at every meal,” Palmer says. “It means that a person enjoys lots of plant-based meals—vegetarian lasagna, veggie chili with cornbread, tofu vegetable stir-fry with brown rice—in addition to a few meals during the week based on fish.”

Many health-conscious Americans are looking for a dietary pattern that will give them the maximum proven nutritional benefit with the minimum sacrifice and inconvenience. With its focus on plant-based foods, pescetarianism delivers a powerful portion of vitamins, minerals, phytochemicals, fiber, and healthful fats. Adding fish and other seafood not only boosts intake of heart-healthy long-chain omega-3 fatty acids but also increases the variety of available lean proteins. Some guidance on how to build plant-based meals and choose sustainable, low-mercury fish can ease clients’ transition to delicious, nutritious, health-promoting pescetarianism.

— Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer, a community educator, and the principal of JTRD Nutrition Education Services.

 

Sample Pescetarian Diet 1200 Calorie Meal Plan


Breakfast – Oatmeal and Eggs – 254 calories

1 packet high fiber oatmeal
2 hard boiled egg whites
1 cup or piece of fruit


Lunch – Tuna Sandwich – 350 calories

2 slices 100% whole wheat light bread
Tuna fish (4 ounces)
1 tablespoon light mayo
Light string cheese
1/2 cup baby carrots


Snack – Cheese and Crackers – 125 calories

Laughing Cow Cheese Wedge
19 Special K Crackers


Dinner – Tofu and Broccoli over Pasta – 435 calories

Tofu and Broccoli
3 ounces firm tofu & 1/2 cup broccoli
1 cup whole wheat pasta
Garden salad
2 tablespoon light balsamic


Dessert – No Sugar Added Fudgsicle – 40 calories

No Sugar Added Fudgsicle

Sample Pescetarian Diet 1500 Calorie Meal Plan


Breakfast – Oatmeal and Eggs – 394 calories

1 packet high fiber oatmeal
2 hard boiled egg whites
1/4 cup nuts


Snack AM – Fruit – 60 calories

1 cup cut fruit or 1 piece of fruit


Lunch – Tuna Sandwich – 350 calories

2 slices 100% whole wheat light bread
Tuna fish (4 ounces)
1 tablespoon light mayo
Light string cheese
1/2 cup baby carrots


Snack – Cheese and Crackers – 125 calories

Laughing Cow Cheese Wedge
19 Special K Crackers


Dinner – Tofu and Broccoli Over Pasta – 475 calories

Tofu and Broccoli
4 ounces firm tofu & 1/2 cup broccoli
1 cup whole wheat pasta
2 cups garden salad
2 tablespoons light balsamic


Dessert – Popcorn – 100 calories

1 mini bag microwave popcorn

 

 

 

 

 

Article originally posted at http://www.todaysdietitian.com/

Popular Weight Loss Pills and Supplements Reviewed By Kris Gunnars, BSc

There are many different weight loss solutions out there. This includes all sorts of pills, drugs and natural supplements.

These are claimed to help you lose weight, or at least make it easier to lose weight combined with other methods.

They tend to work via one or more of these mechanisms:

  1. Reduce appetite, making you feel more full so that you eat fewer calories.
  2. Reduce absorption of nutrients like fat, making you take in fewer calories.
  3. Increase fat burning, making you burn more calories.

Here are the 12 most popular weight loss pills and supplements, reviewed by science.

1. Garcinia Cambogia Extract

 

Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012.

It is a small, green fruit, shaped like a pumpkin.

The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.

Effectiveness: A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.

Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.

2. Hydroxycut

 

Hydroxycut has been around for more than a decade, and is currently one of the most popular weight loss supplements in the world.

There are several different types, but the most common one is simply called “Hydroxycut.”

How it works: It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts.

Effectiveness: One study showed that it caused 21 lbs (9.5 kg) of weight loss over a 3 month period.

Side effects: If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability.

3. Caffeine

Caffeine is the most commonly consumed psychoactive substance in the world.

It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages.

Caffeine is a well known metabolism booster, and is often added to commercial weight loss supplements.

How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

Effectiveness: There are also some studies showing that caffeine can cause modest weight loss in humans.

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.

There really is no need to take a supplement or a pill with caffeine in it, the best sources are quality coffee and green tea, which also have antioxidants and other health benefits.

4. Orlistat (Alli)

 

Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer calories from fat.

Effectiveness: According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.

Other benefits: Orlistat has been shown to reduce blood pressure slightly, and reduced the risk of developing type 2 diabetes by 37% in one study.

Side effects: This drug has many digestive side effects, including loose, oily stools, flatulence, frequent bowel movements that are hard to control, and others. It may also contribute to deficiency in fat-soluble vitamins, such as vitamins A, D, E and K.

It is usually recommended to follow a low-fat diet while taking orlistat, in order to minimize side effects.

Interestingly, a low carb diet (without drugs) has been shown to be as effective as both orlistat and a low-fat diet combined.

5. Raspberry Ketones

 

Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.

Effectiveness: There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.

Side effects: They may cause your burps to smell like raspberries.

6. Green Coffee Bean Extract

 

Green coffee beans are simply normal coffee beans that haven’t been roasted.

They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.

Effectiveness: Several human studies have shown that green coffee bean extract can help people lose weight.

A review of 3 studies found that the supplement made people lose 5.4 more pounds (2.5 kg) than placebo, a dummy pill.

Other benefits: Green coffee bean extract may help lower blood sugar levels, and reduce blood pressure. It is also high in antioxidants.

Side effects: It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans.

7. Glucomannan

 

Glucomannan is a type of fiber found in the roots of the elephant yam, also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like. It “sits” in your gut and promotes a feeling of fullness, helping you eat fewer calories.

Effectiveness: Three human studies showed that glucomannan, combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in 5 weeks.

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and is very effective against constipation.

Side effects: It can cause bloating, flatulence and soft stools, and can interfere with some oral medications if taken at the same time.

It is important to take glucomannan about a half an hour before meals, with a glass of water.

8. Meratrim

 

Meratrim is a relative newcomer on the diet pill market.

It is a combination of two plant extracts that may change the metabolism of fat cells.

How it works: It is claimed to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the bloodstream, and help them burn stored fat.

Effectiveness: So far, only one study has been done on Meratrim. A total of 100 obese people were placed on a strict 2000 calorie diet, with either Meratrim or a dummy pill.

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) of weight and 4.7 inches (11.9 cm) off their waistlines. They also had improved quality of life and reduced blood sugar, cholesterol and triglycerides.

Side effects: No side effects have been reported.

9. Green Tea Extract

 

Green tea extract is a popular ingredient in many weight loss supplements.

This is because numerous studies have shown the main antioxidant in it, EGCG, to aid fat burning.

How it works: Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.

Effectiveness: Many human studies have shown that green tea extract can increase fat burning and cause fat loss, especially in the belly area.

Side effects: Green tea extract is generally well tolerated. It does contain some caffeine, and may cause symptoms in people who are caffeine sensitive.

10. Conjugated Linoleic Acid (CLA)

 

Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for years.

It is one of the “healthier” trans fats, and is found naturally in some fatty animal foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat.

Effectiveness: In a major review of 18 different studies, CLA caused weight loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months.

According to another review study from 2012, CLA can make you lose about 3 lbs (1.3 kg) of weight, compared to a dummy pill.

Side effects: CLA can cause various digestive side effects, and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance and increased inflammation.

11. Forskolin

Forskolin is an extract from a plant in the mint family, claimed to be effective for losing weight.

How it works: It is believed to raise levels of a compound inside cells called cAMP, which may stimulate fat burning.

Effectiveness: One study in 30 overweight and obese men showed that forskolin reduced body fat and increased muscle mass, while having no effect on body weight. Another study in 23 overweight women found no effects.

Side effects: There is very limited data on the safety of this supplement, or the risk of side effects.

12. Bitter Orange / Synephrine

 

A type of orange called bitter orange contains the compound synephrine.

Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations.

However, ephedrine has since been banned as a weight loss ingredient by the FDA because of serious side effects.

How it works: Synephrine shares similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning .

Effectiveness: Very few studies have been done on synephrine, but ephedrine has been shown to cause significant short-term weight loss in many studies.

Side effects: Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.

 

Prescription Medication

 

Additionally, there are many prescription weight loss pills that have been shown to be effective.

The most common ones are Contrave, Belviq, Phentermine and Qsymia.

According to a recent 2014 review study, even prescription weight loss pills don’t work as well as you would hope.

On average, they may help you lose up to 3-9% of body weight compared to a dummy pill.

Keep in mind that this is only when combined with a healthy weight loss diet. They are ineffective on their own, and hardly a solution to obesity.

Not to mention their many side effects.

 

Take Home Message

Out of the 12, these are the clear winners, with the strongest evidence to back them up:

  • Weight loss: Glucomannan, CLA and Orlistat (Alli).
  • Increased fat burning: Caffeine and green tea extract.

However, I have to advise against Orlistat due to the unpleasant side effects, and against CLA due to the harmful effects on metabolic health.

That leaves us with glucomannan, green tea extract and caffeine.

These supplements can be useful, but the effects are modest at best.

Unfortunately, NO supplement or pill really works that well for weight loss.

They may give your metabolism a bit of a nudge and help you lose a few pounds, but that’s where it ends, unfortunately.

Cutting carbs and eating more protein are still the best ways to lose weight, and work better than all the diet pills combined.

 

Originally posted by Kris Gunnars, BSc | www.authoritynutrition.com

Ways to Burn Calories This Summer

Maintaining a healthy weight is a key consideration for good health. This Summer when many of us try to drop a few pounds we go about it in the boring way.

These easy, calorie burning exercises are perfect for summer and can all be done with FUN and without going to the gym!

Ditch the gym

You don’t have to train like an athlete to stay fit this summer. Just try these outdoor activities to burn calories and keep your body toned without hitting the gym.

All activities are calculated for a 150-pound woman performing the activity for 30 minutes.

 

 

 

Beach volleyball

If you’re lucky enough to live near a beach, this sport is a great way to get your heart rate up, make friends, and tone your legs, shoulders, and core. And because it’s harder to move in the sand, you get extra calorie burn.

If you’re inland, many parks and even some gyms have sand courts that offer similar benefits.

Calories burned: 272

What you burned off: A 16-ounce Protein Berry Workout smoothie from Jamba Juice

Gardening

Burn calories while making your yard more beautiful. Constantly bending and squatting to reach plants is great for your glutes, and your garden will be the envy of your neighbors.

Calories burned: 136 calories

What you burned off: A serving of Baked Lays with 2 tablespoons of salsa

Surfing

Simply playing in the surf lets you burn calories even as you cool off. To get a better workout, be sure to paddle hard past the breakers to increase your heart rate.

Calories burned: 102 calories

What you burned off: 1/2 cup sliced strawberries and 1/2 cup fat-free vanilla yogurt

Tennis

Pick up your racket and challenge your friend, neighbor, or spouse to a game of tennis. Running around the court allows you to sneak in an aerobic workout. Plus, hitting the ball is a great arm toner.

Calories burned: 272 calories

What you burned off: Half of a Smoked Turkey Breast on Country Bread from Panera Bread

 

Bicycling (light)

Biking can be a great way to get around as well as to tone your quads and hamstrings. A light ride burns more calories than walking, and riding up hills will keep your legs jiggle-free.

Calories burned: 204 calories

What you burned off: 1/2 cup of Häagen-Dazs coffee lowfat frozen yogurt

 

Frisbee

Playing Frisbee can be more than just a leisurely activity. A light game can keep you fit, and if you get a team together for a game of ultimate Frisbee, you will burn 272 calories in just 30 minutes.

Calories burned: 102 calories

What you burned off: An ice-cold Miller Light

 

In-line skating

Break out your roller blades and hit the pavement for a cardio workout that also tones your legs, hips, and glutes. Plus, the faster you go, the better the breeze.

Calories burned: 168 calories (at a leisurely pace of 8 mph)

What you burned off: One ground sirloin slider with relish

Swimming leisurely

Cool off and enjoy this refreshing low-impact activity. And you don’t have to be an expert in butterfly to torch calories. Moving through the water even at a slow pace gives you an aerobic workout that tones your entire body.

Calories burned: 204 calories

What you burned off: 33 Blue Diamond Lime ‘N Chili almonds

Sightseeing

Out of town and no gym? See the sights by walking the streets of whichever city or town you’re visiting. When possible, hit the hills to tighten up your hamstrings and glutes.

Calories burned: 129 calories (3.5 mph pace)

What you burned off: A Citrus Shrimp Refresher made with shrimp, cucumber, avocado, and grapefruit

Scuba diving

If you’re lucky enough to take a tropical vacation, make time for this exciting and eye-opening exercise. And if scuba diving is not your forte, you can go snorkeling. It lets you burn 170 calories in the same amount of time.

Calories burned: 238 calories

What you burned off: An Apricot Clif bar

Kayaking

A sightseeing tour by kayak is a unique way to explore your surroundings—and a deceptively effective way to work on your six-pack. To propel the boat forward, you need to twist your torso like a wind-up spring in addition to paddling with your arms.

Calories burned: 179

What you burned off: A glass of this red sangria

 

Stand-up paddle boarding (SUP)

Balancing on a board that floats in the water may look difficult, but it’s actually pretty easy once you get the hang of it. Paddling tones your biceps and triceps and engages the muscles in your core and back.

Calories burned: 200

What you burned off: A Kind Dark Chocolate Nuts and Sea Salt Bar

Horseback riding

When you saddle up, it isn’t just the horse doing all the work. You need to engage your core and squeeze the horse with your inner thighs in order to stay upright. Your butt and the rest of your legs will feel the burn, too, especially when the horse picks up the pace.

Calories burned: 143

What you burned off: Two scrambled eggs

Golf

Tee yourself up to burn fat by leaving the golf cart at the clubhouse. A leisurely game turns into more of a cardiovascular and strength workout when you carry your clubs from hole to hole.

Calories burned: 161

What you burned off: A slice of whole-wheat toast with a quarter of an avocado smashed on top

Lawn games

Lawn games like croquet, Bocce, and cornhole don’t seem strenuous, but all that crouching down to pick up balls and bean bags helps lift your butt and tone your thighs.

Calories burned: 90

What you burned off: A peach-flavored Edy’s Outshine Frozen Fruit Bar

 

Badminton (non-competitive)

Bounding around the badminton court revs up your heart rate, while lunging and stretching for the birdie gives your legs and butt a great workout. Plus, whacking the shuttlecock with your racket fires up your arm and shoulder muscles.

Calories burned: 150

What you burned off: A Skinny Cow Chocolate Mousse Ganache ice cream cone

Mowing the lawn

It may be tempting to pass this chore off to your spouse or your kids, but trimming your lawn torches major calories. Pushing the mower—especially uphill—engages your glute muscles and revs up your heart rate.

Calories burned: 196

What you burned off: A serving of baby carrots, an ounce of pretzels, and 2 tablespoons of hummus

 

 

Article Reference: http://www.health.com/