Healthy Weight Loss Blog

As reported in the U.S. Food and Drug Administrations recently published Calories Count - Report of the Working Group on Obesity, people who are overweight is a serious public health problem in the United States. Since the late 1980s, adult obesity has steadily and substantially increased in the United States. Today, 64 percent of all Americans weigh too much and over 30 percent are obese; in 1988 through 1992, fewer than 56 percent were overweight and fewer than 23 percent of American adults were obese.

The trends for children are even more worrisome. Recent research by the U.S. Centers for Disease Control and Prevention shows that 15 percent of children and adolescents aged 6 to 19 are overweight - double the rate of two decades ago. As Americans get heavier, their health suffers. Overweight and obesity increase the risk for coronary heart disease, type 2 diabetes, and certain cancers. According to some estimates, at least 400,000 deaths each year may be attributed to obesity.

What people must know is that you can improve your health quickly with just a small amount of weight loss. We know that physical activity along with reduced calorie consumption can lead to the 5 to 10 percent weight loss necessary to achieve remission of the obesity-associated complications, says William Dietz, M.D., Ph.D., director of the Division of Nutrition and Physical Activity at the Centers for Disease Control and Prevention (CDC).

Most doctors agree, losing one to two pounds a week is safe and recommended by most doctors for most people. This breaks down to 250 to 1,000 calories per day. You can achieve this easily if you follow some or all of the following guidelines :

1. Use skim milk instead of whole milk or cream in your coffee.
2. Eat low fat yogurt instead of ice cream.
3. Eat more bright colored (green, yellow, orange, red) fruits and vegetables.
4. Eat more lean fish, chicken, or turkey and cut down on red meats.
5. Eat whole wheat or multigrain bread, instead of white bread.
6. Use a sugar replacement instead of sugar (avoid Aspartame).
7. Drink water instead of soft drinks.
8. When you eat out, avoid fried foods.
9. Walk or do similar exercises (e.g. Golf, Tennis) at least 20 minutes a day.

If you do even just a couple of these every day for the next month, you will feel much better and you will lose weight.

And if you are concerned about getting hungry all the time, or losing your energy, try taking a safe appetite suppressant, like Hoodia Balance. This supplement is South African Hoodia from the Kalahari Desert, which makes it more effective. This type is a non-prescription medication and has been tested for years to be safe for most people. It can control your appetite, yet increase your metabolism and energy.

However, do not take any herbal supplement without checking with your Doctor first, if you are on any prescription medications, due to possible interactions between the two, or if you have a special medical condition.

If you follow these simple steps, you will surely reach your weight loss goals and become a much happier, healthier, and oh yes, lighter person.

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What is the Conjugated Linoleic Acid (CLA) pill’s claim to fame? It is a newly discovered good fat. It is naturally found in the grass fed animal’s meat and dairy products. Recently, it has been made into a synthetic version. Its many uses include being a muscle builder and a diet aid.

It is not a get skinny quick scheme. It shows substantial affects when used with regular exercise and sensible eating habits, by helping you maintain a lean muscle tone. What it does not do is remove fat from your body or destroy fat.

This is how it actually works …

It slows the growth rate of fat cells. CLA helps the body by taking the glucose we normally ingest and moving it more quickly and efficiently to muscles cells. Glucose no longer feeds the fat cells. Instead you are now growing and rebuilding the muscle cells. What all this means to you is your fat cells are growing at a much slower rate and your muscle cells are growing at a much faster rate.

Sounds great doesn’t it? Recently mentioned on the Oprah show, CLA One used in conjunction with a sensible diet and exercise will give you a lean and more muscular physique. They have 10 years of research and development along with 1000’s of studies backing their findings. No natural or man-made stimulates, like Ephedra, are used in their products and their capsules are processed from safflower oil, which is GMO-free.

Is it safe?

Maybe your next question and the answer is yes. Conjugated Linoleic Acid (CLA) pills have been consumed as a supplement safely since 1996. It has been used by animals in toxicology studies and has shown no negative sides (as with any supplement, if you are pregnant or nursing, consult you physician before taking.). In fact, quite the opposite is true. The research has indicated it may also help you to maintain healthy triglyceride & cholesterol levels and help you keep a healthy heart and veins. It has also shown some promising signs of being an anti-cancer agent.

Because of food processing techniques, most of the natural amounts of conjugated Linoleic Acid in food is lost. This means you would have to eat 50 slices of cheese and 6 pounds of steak a day in order to get the suggested daily amount. The suggested amount to take is one 1000mg capsule two or three times a day. You can purchase CLA One at pharmacies, grocery stores, health food stores and at online merchants.

Unlike many other diet products that just talk about weight loss, CLA One takes into account your body composition (your body’s fat to muscle ratio), making sure you maintain your muscle and only lose fat, giving you a fabulous, toned body.

You should begin to see results in six to eight weeks.

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Just about everyone interested in weight-loss has heard of Hoodia Gordonii by now, a natural cactus-derived appetite suppressant originally discovered in the Kalahari Desert and used by the Bushmen of South Africa on long hunting trips to suppress hunger and thirst. Ever since it was profiled on 60 Minutes, among other news programs, it has been a diet industry darling.

Although Hoodia can certainly suppress appetite and thus aid in weight loss, many impostors have gotten on the market and have so little active ingredient that they are ineffective. Thus, care must be taken to find the right supplement that actually contains the stated amounts of Hoodia so that it will be clinically effective.

More importantly, though, it is not so much simple suppression of appetite that aids in weight loss, but healthy eating habits and exercise. Although appetite suppressants, including Hoodia, are helpful in the short term to lose weight, in the long term, a healthier lifestyle must be adopted. The goal here is not to deprive yourself or go on starvation diets, but to change your lifestyle overall, so that you satisfy hunger with “real,” nutritiously “dense” food, while avoiding unhealthy choices that provide little to no nutrition such as junk food, simple carbohydrates such as white sugar and flour and, especially, highly sugared sodas, which most people tend to disregard as a major calorie source since they are calories that are drunk and not eaten.

Thus, the overall emphasis, again, must be on healthy food choices, exercise, adequate fiber ingestion and on drinking plenty of water, rather than on appetite suppression itself. Of course, if you want to jumpstart your diet and want a supplement to help you begin, then Hoodia may be a good choice to help you avoid those junk food cravings you may have trouble overcoming. However, just be sure that you do continue to eat an adequate amount of calories to sustain both your metabolism and your health. If you cut your calories too much, not only are you putting yourself at risk for a variety of health problems, but you are actually reducing your metabolic rate, which, in itself, can actually contribute to weight gain, not weight loss. Therefore, your calorie intake must be sufficient enough to maintain your metabolic rate in order to avoid long-term weight gain.

Of course, exercise, exercise, exercise is a must for long-term weight loss as well and this is perhaps the most important, most overlooked component of any weight-loss program. Exercise not only burns calories, but builds lean muscle mass, which in itself helps you burn more calories. Americans’ sedentary lifestyle has unfortunately contributed to obesity not only because of poor food choices, such as fast food and highly sugared foods, but also because we as a population no longer exercise adequately. With the advent of 24-hour television, computers, and video games, children no longer go outside to play after school. Instead, they go inside the house and spent time in front of the television and computer. It is simply no longer built into our daily lifestyles as it used to be. Many adults face long commutes to work every day, which saps energy and the convenience of drive-throughs at fast food restaurants for dinner is very tempting.

Weight loss surgery has also become a booming business. Weight loss surgery occurs by several different methods, but basically most surgeries that occur are surgeries in which roughly three fourths of the stomach, on average, is rendered unusable by either stapling it shut or by its removal, and the rest of the digestive system is “rerouted” to hinder absorption of calories and nutrients from food. There is also the less invasive stomach “banding,” in which a band is placed around a portion of the stomach to make it smaller, but the rest of the digestive system is left intact. It is estimated that approximately 120,000 procedures are performed every year and the surgery’s popularity is growing, making it one of the most commonly performed surgeries every year. Roughly 500,000 people die every year from obesity-related complications and roughly 11 to 15 million Americans are considered morbidly obese, with about 60% of the population either overweight or obese. Thus, this is a major health problem.

Weight loss surgery is a drastic, invasive procedure that “forces” patients to adopt healthier eating habits simply by the changes that have been made to their digestive systems. They cannot eat large portions, and instead must content themselves with about a half a cup of food at a time. Because of the way the digestive system is rerouted, they cannot consume large amounts of simple carbohydrates, which are touted as a major factor in this country’s obesity explosion. The focus (as it should be with any healthy diet) is on lean protein, fruits and vegetables. Because they can no longer absorb all of their nutrition from the food, they must take prescription nutritional supplements and vitamins for the rest of their lives. They are also required (again, as is strongly advised, simply, for the general population) to begin an extensive exercise program for long-term success once their weight loss is sufficient enough to allow them to move more easily. Often, morbidly obese people simply cannot exercise, because even the simplest of movements and daily activities leave them exhausted. It is important to note that if weight-loss surgery patients do not follow these directives, they can and do regain the weight and more, even with the surgery. It is not a “quick fix” and they can sabotage it, by eating small amounts of food frequently, by refusing to exercise and by slowly reintroducing junk food back into their diets.

Therefore, although weight-loss surgery may be advised as an absolute last resort for morbidly obese patients, it is not a cure-all and it is absolutely forbidden in patients who are less than 100 pounds overweight. Therefore, the best cure for overweight and obese people is to exercise and develop healthy eating habits over time. This is the only way, even with weight-loss surgery, to maintain your overall health and a healthy weight long-term.

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With the number of overweight Americans approaching 60% and with obesity and its related health problems the number one health epidemic in the country, weight loss is on just about everybody’s minds.

Whether you have simply packed on a few holiday pounds and want to get rid of them, or whether you have a more serious long-term concern, such as that you are suffering from actual chronic overweight or obesity, losing weight and then maintaining a healthy weight is about changing your entire lifestyle to incorporate healthy eating habits and an exercise program that you can stick with, not about “quick fixes” or crash diets. Indeed, crash diets only hurt you in the long run, not just because they are nutritionally unsound, but because they are so restrictive that you simply cannot stick to them over the long term. They are meant for “quick” weight loss and quick weight loss is neither healthy nor long lasting. They are also nutritionally unsound, either because they severely limit calories and/or because they exclude or severely limit entire food groups, such as complex carbohydrates.

Additionally, severe calorie restriction actually encourages weight gain over the long term. This is because it makes your body go into starvation mode, where it thinks you’re starving and seeks to conserve energy. Therefore, your metabolism drops and if the calorie restriction goes on long enough, you actually begin to gain weight rather than lose it, because your metabolism has been damaged and can no longer burn calories adequately, so that you gain weight even though you are eating fewer calories.

Therefore, it’s clear that the word “diet” needs to be replaced with “lifestyle” when it comes to talking about weight loss and food choices. A healthy lifestyle incorporates not only healthy food choices and adequate (but not excessive) calorie intake, but exercise and adequate water and fiber intake as well.

There are probably two major factors contributing to the obesity epidemic today. The first is that Americans are far more sedentary than they used to be. With the advent of long commutes, desk jobs and entertainment that simply involves plopping in front of the television set, American children and adults alike simply don’t have physical activity incorporated into their day the way they used to when work often involved plowing the fields or building houses (or even doing the laundry on a washboard, instead of simply plopping it into a machine) or when having fun meant going outside for a game of catch, riding bikes with friends, etc.

The second major factor that contributes to the obesity epidemic is, to put it simply, the food we choose. Not only is food much more easily available and cheaper today than at any other time in history, but far too often, it is comprised of white flour, sugar, salt and saturated and trans fats. Forget the nutritious whole grains, vegetables, legumes and beans, and meat and seasonal fruits our grandparents ate when they were growing up. These days, dinner is more often than not a Big Mac grabbed from the corner McDonald’s, topped off with dessert from Krispy Kreme. Our diets are devoid of nutritional value and fiber, even while they are overly laden with calories, simple carbohydrates including white flour and sugar, fat and salt. (It might also surprise you to know that while our agriculturally based ancestors often required as many as 10,000 calories a day to get through their incredibly physically active days, because of the labor they were required to put forth in their work, at most, adult Americans, on average, these days only require 1,500 to 2,000 calories a day, depending on level of physical activity and whether you are male or female.)

Therefore, to lose weight, what you want to do is incorporate a healthy diet, with plenty of fruits and vegetables, and modest amounts of lean meat, good fats such as fish oils, beans and legumes, dairy and complex carbohydrates such as brown rice and whole-wheat flour instead of their white, refined counterparts.

Secondly, you want to incorporate a modest but regular exercise program. Experts recommend at least 30 minutes of exercise every day, preferably an hour. The exercise you choose should be a combination of aerobic exercise such as swimming, and anaerobic exercise, such as weight lifting. You can get a lot of this exercise simply by choosing to walk instead of drive or take the stairs instead of the elevator, when you can. Experts recommend that we walk at least 10,000 steps a day and pedometers are inexpensive and can be worn unobtrusively at the waist, even under clothing, to help you keep track.

If you want to go more high tech, there’s a lot of exercise equipment out there, most of it touting “fast and effective” weight loss, but the simple fact is, whatever you choose, you must use it. Most of this equipment is, in fact, effective if you use it, but absolutely none of it is effective if you don’t use it. If you want to choose good exercise equipment that can give you whole body exercise that both strengthens and provides aerobic exercise in a minimum of time, you might want to consider one of the elliptical exercisers on the market. Elliptical exercisers are great because they are low impact, meaning they minimize wear and tear on the joints, but at the same time, they are weight bearing and their use builds muscle and strengthens bones. They are also aerobic, because with proper use, they require you to exercise your entire cardiovascular system, get your heart rate up and encourage deep breathing. They also minimize the need to stretch, because you can start slowly on them and increase your speed as your muscles warm up. As your endurance increases, you might want to supplement your use of the elliptical exerciser with free or hand weights to further increase muscle mass.

The pedometer, elliptical exerciser and some hand weights are a great way to start out your exercise program. As you become more fit and want to diversify your exercise, you may want to consider either getting a membership to a gym or adding things like a home gym to your own equipment, but for starters, these three things are easy to use, relatively inexpensive, and effective for both conditioning and muscle building, as well as weight loss.

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We are lucky to live in an age when information is readily available to help us find a solution to almost any problem that we may be facing. Healthy weight loss is a perfect example of this. There are many weight loss programs that will suit almost any type of person and their lifestyle.

An important thing to consider when choosing the right program is to find one that educates you long term on how to lose weight and keep it off for good. Below are some of the most popular weight loss programs on the market today:

The Diabetes Diet
The Diabetes diet is not so much a diet as an education on what foods are healthy and what foods cause the diabetic to have an increase in glucose in the blood. Each person differs in the way that their body and metabolism burns up glucose, so the diabetic diet differs among those who use it. The Diabetic diet is less like a diet and more like a healthy weight loss program that can be used by anyone who wants to benefit from a healthier lifestyle.

Mayo Clinic diet
The Mayo Clinic diet is doctor designed and is designed around the Mayo Clinic healthy weight pyramid. The eating plan makes sure that those on it are encouraged to eat many vegetables and fruits, making sure that you will never go hungry. The eating plan gives you personalized menus and shopping lists that help teach you what foods are healthy and what foods will help you maintain a healthy, long-term weight loss.

The Mayo Clinic health plan should not be confused with the Mayo diet fad that is being circulated. This plan is not doctor approved and is not a healthy weight loss plan.

The South Beach Diet
The South Beach diet is known as one of the most popular, healthy weight loss diets of our time. A cardiologist named Dr Arthur Agatston, at a hospital in South Beach, created this diet. Dr Agatston originally developed the diet for patients who were overweight and had heart problems. Dr Agatston has been quoted as saying that the South Beach Diet is not a low carb eating plan or a low fat eating plan, but you can be assured that it is both healthy and really works.

To visit their website, go to :

South Beach Diet


NutriSystem Nourish Program
The Nutri System Nourish Program works by controlling the foods that you eat, as well as your portions. There are a few good things about this diet. The first is that the food is already prepared and shipped right to your front door - healthy weight loss without the dishes, much like Jenny Craig. The other benefit of the NutriSystem Nourish Program is that it is very affordable, even if you are not a Hollywood star.

The Zone Diet
Barry Sears PhD created the Zone Diet and according to recent studies, it has been found to be the most successful diet from among such diets as the Atkins diet and other high carb, low fat diets. The diet itself is said to be quite tricky to understand and works on a formula of 40% carbs and 30% of both protein and fats, for every meal. If you can understand the Zone diet, you will have a great success rate from being on it.

The Atkins Diet
The Atkins Diet has been around since the 70s when Dr. Robert Atkins wrote the book, The New Diet Revolution. This diet became very popular a few years ago, but that popularity is beginning to dwindle. The Atkins Diet works on the principal that you are allowed to eat proteins and fat, but must avoid eating carbs in your eating plan.

The Atkins Diet has created a lot of controversy and the results have been mixed. It is said that the Atkins Diet is not for everyone, but research suggests that many people have achieved short-term weight loss from this diet.

LA Weight Loss
The LA Weight loss center is much like Jenny Craig and those types of programs where meals are delivered to your door and portions are controlled. The LA Weight loss center also provides their customers with one-on-one counseling to further encourage weight loss.

There is some controversy about the effectiveness and the expense surrounding this particular weight loss company. Many customers feel that they are mislead about the prices the LA Weight loss program charges for their services.

Negative Calorie Diet Plan
The negative Calorie Diet Program is said to be a fad diet that is a thinly disguised low calorie diet. The Negative Calorie Diet works by eating foods that take more calories to digest than what they contain. There have been mixed results with the Negative Calorie Diet Plan, but, as a rule, many people have had a short-term weight loss solution on this diet.

The Hollywood Diet
The Hollywood diet claims that you will lose up to 10 pounds in two days. This diet is what is called a fad diet and is not recommended for use to maintain a healthy diet or long-term weight loss.

The Hollywood diet works by drinking a specially formulated juice to detoxify the system. Although this particular diet is not recommended for long-term weight loss, the juice is great for detoxifying the body from harmful toxins. The weight that is instantly lost is from stored water in the body and built up toxins rather than fat.

The Three-Day Diet
The three-day diet claims that those using it will lose up to 10 pounds in 3 days by sticking to the meal plan for the three days. The Three-Day Diet is based on a very low calorie-eating plan. A low calorie plan can be of little use for weight loss if used over a longer period than three days because, after this time, your body will begin a starvation mode and slow down your metabolism. Because the diet is based on a low calorie-eating plan, you may also feel drained of energy and hungry. This may cause many people to stop using this eating plan.

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