4 Common Weight-Loss Pitfalls That Lead to Weight Gain

4 Common Weight-Loss Pitfalls That Lead to Weight Gain

Congratulations: You worked hard to hit your goal weight and you made it.

However, maintaining weight loss might be harder than you think. Research presented at The Endocrine Society’s annual conference found just 14% of those who lost moderate amounts of weight (defined as 10–15% of their original body mass index) maintained their weight loss; among those who lost less than 10% of their original BMI, only 23% maintained their weight loss.

Instead of letting months (or years) of hard work disappear in a haze of skipped workouts and sweet-tasting rewards, beware of these common pitfalls that could cause you to regain weight:

FOLLOWING A FAD DIET

The promise of quick weight loss might make it seem worthwhile to consume nothing but low-calorie shakes or cabbage soup. Chelsea Cross, RD, a dietitian with Dietetic Directions warns you might lose a lot of weight on a fad diet but dramatic calorie restriction is impossible to maintain long-term.

“Any plan that restricts a large food group simply because it’s off limits or too high in calories … is not something that can be stuck to,” Cross says. “You’ll eventually eat those forbidden foods and, because of the deprivation, will overeat them.”

Instead of adopting a fad diet or prioritizing quick weight loss, Cross suggests setting realistic weight-loss goals; eating a balanced diet that includes all of the food groups; and focusing on changing your lifestyle, not just your diet. These strategies, she says, help you achieve long-term, sustainable weight loss.

SKIPPING WORKOUTS

Whether you showed up for boot camp at the crack of dawn, squeezed in a run on your lunch hour or invested in a personal trainer to keep you motivated, the hard work paid off.

Once you hit your weight-loss goal, you might think you deserve a break from those high-intensity sweat sessions, but skipping workouts is a bad idea. Taking a two-week break from your exercise routine significantly reduces cardiovascular fitness and lean muscle mass, according to research published in the Journal of Applied Physiology.

Anthony J. Wall, MS, a certified personal trainer with the American Council on Exercise, notes that skipping workouts may make it harder to get back into an exercise routine.

STICKING TO THE SAME WORKOUT PROGRAM

Running the same 3-mile route or choosing the same settings on the elliptical trainer might have helped you shed unwanted pounds, but continuing with the same workout is going to make it difficult to maintain your weight loss. After you lose weight, you need to switch up your workouts, says Wall.

“When you follow a consistent exercise program, your body gets more efficient and you stop [burning as many calories],” he explains. “You have to take the intensity up a notch if you want to maintain your weight loss.”

Changing the number of repetitions in your strength-training program, adding high-intensity interval training to your cardio workout or checking out new classes like Pilates and aerial yoga instead of showing up for the same Zumba class each week ensures you don’t see the weight you lost start creeping back on.4

HAVING TROUBLE SLEEPING

If you struggle with sleeplessness, it might be harder to maintain weight loss. Sleeping less than six hours per night was associated with higher rates of obesity; and additional research found shorter amounts of sleep were linked to larger waistlines.

“Insufficient sleep can disrupt hormonal levels that are responsible for feelings of hunger and fullness,” explains Natalie Dautovich, PhD, National Sleep Foundation Environmental Scholar and assistant professor at Virginia Commonwealth University.

The more time you spend awake, the more opportunities you have to eat — and you’re more apt to reach for high-calorie snack foods than fruits and vegetables when you’re exhausted, Dautovich says.

To maintain weight loss, aim for 7–9 hours of sleep per night. You can increase the odds of getting a good night’s rest by sticking to regular sleep/wake times and going to bed in a cool, dark environment.

Keeping the number on the scale from creeping up takes some work, but the effort will be worth it when your favorite jeans continue to fit like a glove.

Source:  BY JODI HELMER 

WARNING: One Bowl of Rice is Equivalent to Two Cans of Soda

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Rice is Equivalent to Two Cans of Soda

If you’re diabetic, have prediabetes, or are simply worried about your sugar intake, you may be overlooking a certain mainstay in your cupboards.

White rice is a food typically considered a staple in most diets; this is certainly true of American culture, but even more true among Asian demographics. With this in mind, it may come as a surprise that white rice in large doses can increase the risk for diabetes.

This understanding explains why diabetic rates are higher in Asians than other populations. Contrary to previous theories, it’s not a matter of genetics, but the levels of starch found in white rice. In such large amounts, starch can flood the body with blood sugar, thereby increasing diabetic risk. How much of a risk are we talking? Well, according to Zee Yoon Kang, chief executive of the Health Promotion Board, when white rice is eaten daily, it can increase the risk of developing diabetes by up to 11%.

Concerned? That’s understandable. Here are some other things to consider:

Coca-Cola and Pepsi

On average, one bowl of rice has about double the level of carbohydrates of a can of soda. All of this excess sugar can put a strain on the pancreas; this is because the pancreas, by means of insulin production, converts the sugar in our blood into usable energy. Certain foods, white rice among them, cause problems then by dumping too much sugar into the blood at one time.
When there is too much sugar in the blood, the event is referred to as a ‘sugar spike’. Sugar spikes are bad for the body because they overtax the pancreas, which makes it less effective in the future. What this means is over time, the pancreas gets weaker and weaker, which limits its ability to generate insulin. This means sugar levels in the body steadily rise as a result.

Excess sugar leads to kidney damage, and kidney damage leads to diabetes. So, put simply, too much starch in white rice leads to too much sugar in the blood, followed by organ damage and diabetic complications.

brown rice

There are other factors that tend to contribute to diabetes. For example, a higher body mass index plays a part, and to a degree, genetics and family history do as well. As for the role that white rice plays in this, it, and other refined carbohydrate foods come packed with loads of extra sugar.  Fortunately, the solution is simple: eat brown rice! Studies show that even replacing as little as 20% of the white rice you consume with brown rice can cut diabetic risk. Furthermore, brown rice, as well as other varieties of rice, simply packs more of a nutritional punch than typical white rice anyway.

If you’re dead set on keeping white rice in your diet, that’s okay. Just be sure to eat it in moderation. A good time to consume white rice is immediately after a workout. Post workout, your body will be seeking to quickly recover energy, and so the quick energy of white rice will be immediately broken down for the body’s use.

Another problem with rice (all rice) that is recently becoming more prevalent is the presence of arsenic in rice. Arsenic, typically known as a substance toxic to humans, does occur naturally in the environment, usually bonded to some other compound. It is found in rocks and ends up in water as well, which means it ends up in plants, and therefore, in our food.
Normally, this is of little concern, because arsenic only appears in small amounts. However, human activity and pollution (pesticides, herbicides) have greatly increased the level of inorganic arsenic in the environment. Given the ability of rice to take in so much water, it comes as little surprise that high levels of arsenic can end up in rice as a result.

Arsenic is deadly to humans, particularly children. It can cause a number of harmful effects, including factors that contribute to heart disease, such as high blood pressure, diabetes, and narrowed or blocked blood vessels. It can also hinder cognitive development.

While the level of arsenic in rice is increasing, fortunately, for the time being, it is not a serious health concern, according to the FDA, which as establish various levels at which arsenic becomes harmful. If this is cold comfort, there are a number of things you can do to protect yourself:

Washing Rice

Washing and/or soaking rice in water can remove some of the arsenic. The same goes for using lots of water during cooking. Furthermore, different varieties of rice, such as basmati and jasmine rice, typically harbor less arsenic than white or brown rice. In general, when it comes to healthy eating, and therefore healthy living, do your best to buy organic, non-chemically treated products, clean and prepare them properly, and consume a wide variety of food, rather than too much of any one thing. Remember, healthy eating is healthy living.

Many Asians consume refined carbs, such as noodles and rice. These foods come with a lot of sugar. What’s even worse is that if you have a high body mass index, your diabetes risk increases the more you eat white rice.

Thankfully, there are ways to combat this risk increase and among them is to replace 20% of white rice consumption with brown rice. By simply doing so, you cut your risk by up to 16%.

Source: http://www.healthiguide.com

Is it OK to Eat Deli Meat?

Is it OK to Eat Deli Meat?

Sandwiches are a lunchtime staple and it’s easy to make healthy high-protein versions of your favorites, like turkey or steak. However, deli meat often gets a bad rap for being highly processed (which ups the sodium content). Still, “cold cuts can definitely fit into a well-balanced diet, but the frequency may depend on the type,” says Keri Gans, RD, author of “The Small Change Diet.”

Here, a look at how different cold cuts compare nutritionally, why sodium content matters and how to make a healthy sandwich that helps you reach your health goals.


As you can see, turkey, ham and roast beef run pretty similar in terms of calories, fat and sodium. It’s salami that is markedly higher in fat (including saturated fat) and sodium.

THE SODIUM DILEMMA

“The problem with many deli meats is they are very high in sodium, and for salt-sensitive individuals, this may increase their risk for high blood pressure and heart disease,” says Gans. Even if you’re not particularly worried about salt, think about how you feel after eating a sandwich packed with cold cuts. “For some people, very high-sodium foods can cause bloating, which leads to GI discomfort,” she adds.

Cold cuts are among the top 10 sources of sodium in the American diet, reports the Centers for Disease Control and Prevention. Consider that the recommendations are to limit your sodium intake to 2,300mg per day. If you’re eating a sandwich with bread, deli meat, cheese and mustard, you may get 1,500mg of sodium in a single meal, says the CDC — and that’s before sides like chips and a pickle.

ARE PRESERVATIVES A PROBLEM?

Deli meat often contains nitrates or nitrites, which are added as preservatives to keep slices fresh. A report from the American Institute of Cancer Research and the World Cancer Research Fund says there’s evidence consuming processed meats daily increases the risk of colorectal cancer. It’s less clear, however, if it’s the nitrates specifically or because of other factors such as lifestyle. “More research is needed, but, in moderation, deli meat is safe,” says Gans.

TIPS FOR EATING DELI MEAT

If you eat a lot of deli meat, look for those free of added nitrates or nitrites. Applegate is one example; major brands also have lines free of these preservatives, says Gans.

Most people should also opt for cold cuts that are lower in sodium (you can look for low-sodium or reduced-sodium on the label). If you have a sandwich, it’s also a good idea to cut back on saltier foods for the remainder of the day.

Choose wisely: “Turkey, ham or roast beef are better choices than salami, bologna or pastrami, because they are lower in sodium, calories and fat,” says Gans. “Fresh roasted” is another buzzword to look for at the deli counter, she says. “These may include fewer preservatives, and thus, less sodium.”

HOW TO BUILD A HEALTHY SANDWICH

Gans advises using four slices of deli meat, max. “Build bulk by adding veggies, not more meat,” she says. Along with the standard lettuce and tomato, consider piling on cucumbers or sliced carrots for crunch or using grilled veggies as toppings. Avocado or hummus can replace mayo or cheese as a spread, which adds healthy monounsaturated fats.

You can also cut down on sodium by using one piece of bread and making it open-faced. Or, try placing a couple pieces of turkey between two slices of bell peppers as the “bread,” or roll it up in hearty greens like kale or collards.

Source: My Fitness Pal

Better Body By Bk On the Job Workout Tip:

Still standing!


Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure Stand whenever you can, and consider roping in other coworkers to have standing meetings too! Small changes goes along way!

The Most Dangerous Fat Is the Easiest to Lose

The Most Dangerous Fat Is the Easiest to Lose

It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?

LOCATION, LOCATION, LOCATION

Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”

PINCHABLE VERSUS PRESSABLE

“Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.

PROXIMITY

Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.

TELLING BAD BELLY FAT APART

Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:

You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.

WAIST CIRCUMFERENCE (WC)

Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).

WAIST-TO-HIP RATIO

The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:
WHR = (Waist circumference) / (Hip circumference).
Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.

KNOW YOUR FAMILY HEALTHY HISTORY

If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.



BANISHING VISCERAL FAT

If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:

  • Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app. Use this feature to see how your measurements change over time as you lose weight.
  • Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.
  • Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.
  • Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.

SOURCE: BY TRINH LE, MPH, RD 

Flourless Peanut Butter Chocolate Chip Mini Blender Muffins

Flourless Peanut Butter Chocolate Chip Mini Blender Muffins

YIELD: ABOUT 17 MINI MUFFINS

TOTAL TIME:15 MINUTES

PREP TIME:2 MINUTES

COOK TIME:8 TO 9 MINUTES

The fastest and easiest batter I’ve ever made. Combine all ingredients (except the chocolate chips) and blend until smooth. The muffins are gluten-free, grain-free, soy-free, dairy-free, oil-free, refined sugar-free, and they’re under 100 calories each (66 calories if you omit chocolate chips). For all the health claims you could make about these muffins, the best part is that they taste every bit as good as muffins made with flour, gluten, and lots of added sugar. The peanut butter flavor is pronounced and bold, while the banana disappears almost entirely. I used mini chocolate chips because they’re size-appropriate for the mini muffins.

  1. INGREDIENTS:
  2. 1 medium ripe banana, peeled
  3. 1 large egg
  4. heaping 1/2 cup creamy peanut butter (I recommend using classic storebought peanut butter, and not natural or homemade)
  5. 3 tablespoons honey (agave or maple syrup may be substituted)
  6. 1 tablespoon vanilla extract
  7. 1/4 teaspoon baking soda
  8. pinch salt, optional and to taste
  9. heaping 1/2 cup mini semi-sweet chocolate chips

DIRECTIONS:

  1. Preheat oven to 400F. Prepare mini muffin pans by spraying very well with floured cooking spray, or grease and flour the pans; set aside. If keeping gluten-free for health reasons, simply use cooking spray or grease the pan.
  2. To the canister of a blender, add first 7 ingredients, through optional salt, and blend on high speed until smoothy and creamy, about 1 minute.
  3. Add chocolate chips and stir in by hand; don’t use the blender because it will pulverize them.
  4. Using a tablespoon or small cookie scoop that’s been sprayed with cooking spray (helps batter slide off spoon or scoop easily), form rounded 1 tablespoon mounds and place mounds into prepared pans. Each cavity should be filled to a solid 3/4 full.
  5. Bake for 8 to 9 minutes, or until the tops are set, domed, springy to the touch, and a toothpick inserted into the center comes out clean, or with a few moist crumbs, but no batter.  Due to their small size and oven variance, make sure to watch your muffins closely, and bake until done. Allow muffins to cool in pans for about 10 minutes, or until they’ve firmed up and are cool enough to handle. Muffins are best fresh, but will keep airtight at room temperature for up to 5 days, or in the freezer for up to 4 months.

How to get your babe to workout

If your goal is to get your honey to lay off the “honey” and hit the gym, the worst approach you can take is a blunt one. No one wants to be told they need to work out, especially if they’ve put on a few “love” pounds over the years. However, you can motivate your significant other to get more fit without hurting his/her feelings or damaging your relationship.

Steps

  1. Take the “let’s get healthy” approach. You want your sweetheart around for the long haul and being out of shape is not only a little unattractive, it can be working against the aging process. Those who infuse cardio and exercise into their lives can help slow down the aging process and prevent chronic and possibly deadly diseases.
    • Let his/her doctor take the blame. Your significant other’s doctor told him/her some tests were a little off–the cholesterol or sugars were too high, for example. Tell your sweetheart you love him/her and that you want to lower the numbers together in the gym.
    • He/she is feeling a bit sluggish and tired lately–exercise can help. Rev the engines and increase energy levels by being more physically active. If he/she complains that he/she is exhausted all the time, consider adding a quick walk or run at night. Once your significant other sees the increase in energy he/she may want to hit the gym to achieve that level of pep.
    • Focus completely on health and not weight. Especially if you are heading into or are already in middle age or beyond, exercise is no longer just to look hot. It keeps the organs healthy and may help your honey avoid the same medications his/her friends have started (i.e. blood pressure pills etc.).

2. Compliment his/her toned physique after one workout. The best way to keep the motivation train running is to start gushing a few days following that initial workout. He/she will love the strokes, which may have him/her continuing with the workouts.

Be sincere and not fake. Don’t tell him/her that after that first workout he/she has certainly lost 20 pounds. However, a compliment like, “Hey, your biceps look firmer or your butt looks pretty good” will take you pretty far.

Don’t deliver a compliment while looking for one in return. Don’t be flexing in the mirror, glance over and then say, “Hey baby, you look hot, what do you think about these guns?” He/she will know it’s a backhanded compliment and see through your ruse.

3. Choose a fitness routine that may not seem like exercise. For example, suggest taking a doubles tennis class together or ballroom dancing. He/she may think it’s a fun way to bond, when in reality you’ll know that you are raising his/her heart rate.

Find something that will interest your mate. Maybe a game of touch football sounds like heaven on earth to you, but to him/her it’s a snooze fest. Consider what he/she would enjoy before you start making plans.

Get friends in on your game. If your friend wants to get his/her spouse or partner to workout too, make it a foursome for added fun (make sure that the spouses are friends before you commit).

Select something he/she can do. Don’t go hard core if your sweetie hasn’t been working out lately or hasn’t worked out at all. Find something you know he/she will find success and enjoy.

Get competitive. Some people are motivated by friendly competition. Consider rolling out a “challenge” where you will see who can be a better golfer, runner etc.

4. Talk about your successful results–without being annoying. Nothing motivates some people more than seeing their partner getting hot and toned while they are still sluggish and doughy (although be careful with this notion as some people may retreat into sloth even more).

Pull out old clothes that you’d been saving for a “skinny day.” He/she may be green with envy if you can fit back into your old size or better yet—the smallest size ever.

Purchase new clothing that accentuates your new figure. Shopping can be fun when you are able to wear outfits you couldn’t fit into before. He/she may see that and want the same for him or herself.

5. Ask him/her to motivate you to work out. Another way to entice your mate to exercise is to act as though (or maybe it’s true) you can’t get motivated to work out unless you have a partner–your significant other.

Ask him/her to help you devise a fitness plan. This is a sneaky way of getting him/her to perhaps look at a fitness plan for him or herself. Use online apps or fitness websites to help you configure a program that will fit both of your needs.

Tell him/her you can’t get motivated unless he/she joins you. Avoid whining when asking him/her to continue to stick to the program. Be direct but explain that your continued dedication is dependent upon his/her participation.

Author Info

8 Food That Are Surprisingly Good For Weight Loss

Click the link below to listen to my Podcast, Fat and Figuring It Out:

Losing weight doesn’t always have to be about deprivation and denial. In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less. Many of the foods people think are off-limits when it comes to losing weight are the very foods that have the ability to actually help us reach our goal. Here are eight foods that cannot only help you reach your weight-loss goal, but help you keep it off for good.

Drink skim and stay slim? Not always so when it comes to dairy. A recent study published in the American Journal of Nutrition found that more than 18,000 women who consumed more higher-fat and whole-milk dairy products had a lower risk of being overweight

How can this be? Some essential fatty acids are stripped when milk is skimmed — the very component that may help you feel fuller sooner and stay full longer with full fat products. Several studies have found that when people reduce the amount of fat in their diet, they tend to replace it with sugar and refined carbohydrates, which can have a worse effect on overall health.

Bottom line: Eat a variety of dairy and worry less about how much fat it contains. Limit high-sugar ice cream treats, and buy plain yogurt with no added sugars, which tend to pile up in the flavored and fruited varieties.

In addition to healthy fats, nut butters contain an impressive amount of protein and fiber, too. Peanut butter boasts a plentiful 8 grams of protein per 2 tablespoons along with 2 grams of fiber. 

A study from Harvard School of Public Health found that regular nut consumption among a group of more than 51,000 women was associated with a lower risk of weight gain and obesity. A similar study in the Journal of Nutrition found that weight changed very little among people who consumed a normal versus nut-enhanced diet. In other words: Nuts and nut butters can be a healthy addition to your diet, even when trying to lose weight. Try snacking on nut butters in between meals to sustain your appetite. A 200-calorie cashew or peanut butter snack is far more satisfying and filling than say, 200 calories of crackers or pretzels.



Shopping tip: Skip the reduced-fat versions, which ironically tend to have more calories, sugar, sodium and preservatives than regular nut butter. Buy those that list nuts — and maybe a bit of salt — in the ingredient list, and use them as a way to eat more whole grains, fruits, and veggies. What’s not to love about an apple smeared in almond butter? 

Pasta is surprisingly low on the glycemic index — a ranking of carbohydrates on a scale of 0 to 100, based on how quickly they raise blood-sugar levels. The lower the number, the longer it takes to digest, leaving you with a steadier source of fuel to support energy levels. Whole-grain pasta falls in the 32–37 range (about half that of white bread), while white pasta averages in the mid-40 range — still much lower than that slice of white bread. And because pasta is traditionally tossed with other wholesome foods like seafood, vegetables and olive oil, a healthy pasta meal is far from off-limits for those concerned about their weight. 

Pro tip: Stick to whole-grain varieties, double up on veggies and skip the super cheesy, cream-based sauces.

Rich in high-quality protein, healthy fats and essential vitamins and minerals, eggs are a low-calorie, nutrient-dense choice when it comes to snacks and meals. At just 70 calories per egg, there’s no reason not to enjoy the entire egg, yolk and white combined. Yes, egg yolks are a source of dietary cholesterol, but recent studies now prove that dietary cholesterol has less of an effect on blood cholesterol than we once thought. The evidence says eating whole eggs in moderation is safe, and some studies even show they may aid in weight loss when eaten in place of refined carbs. 



Bonus: Eggs are super cheap and cook quickly — a perfect solution for busy, time-crunched mornings. Cook your eggs in olive oil and use them as a vessel for sautéed greens and vegetables, then serve them over whole-grain toast for a complete, well-balanced, weight-conscious meal. 

What most people fail to realize is that per ounce, dark meat chicken or turkey (from the leg and thigh) only has about 5 extra calories and 1g of fat more than white breast meat. The skin is where most of the fat lies — skip that on any part of the bird for a far more calorie-conscious choice. Dark meat poultry tends to be more tender, juicy and rich in flavor than white meat — requiring not only less butter and oil to cook with, but also less sauce or creamy condiments to make it palatable than breast meat. It’s a great source of lean protein that may leave you more satisfied at meal time, and less likely to overeat later. 

Dark meat contains more myoglobin, an oxygen-carrying protein that gives it a gray-reddish color, as well as more iron and zinc — two immune-boosting minerals.


READ MORE > 4 SIGNS YOU’RE EATING TOO LITTLE WHEN TRYING TO LOSE WEIGHT


Portion tip: Thighs are about half the size of the breast, making them a far more portion-savvy option than today’s 9- and 10-ounce breast halves. Double bonus: They’re cheaper, too.

When it comes to weight loss, limiting liquid calories can be the key to success. Alcohol carries 7 calories per gram, which not only adds up quickly, but goes down quickly, too. But giving up our occasional cocktail at the end of a long day is non-negotiable for some. 

Red wine may be more beneficial than white, according to one study from Washington State University, which found the polyphenols in red wine (including resveratrol) may even prevent obesity by aiding in metabolism. The heftiest boost of polyphenols comes from whole grapes, but wine certainly carries a portion of those benefits. 


READ MORE > THIS IS WHAT A SERVING OF WINE ACTUALLY LOOKS LIKE


Bottom line: Alcoholic beverages won’t necessarily aid in weight loss, but they do help us relax and wind down from stressful days. In moderation, alcohol is good for the heart, too. Drink responsibly (not on an empty stomach), limit your intake and choose a 120-calorie glass of wine over sugar-loaded cocktails and carbohydrate-dense beer for better weight-loss success.

Your daily cup of joe may do more than just help you roll out of bed each morning. It stimulates the brain and nervous system, and contains antioxidants that may help improve glucose metabolism — which not only helps suppress the appetite, but also lowers the risk of Type 2 diabetes. Caffeinated coffee may also stimulate thermogenesis, and the body’s ability to burn more fat stores, improving performance in endurance exercises like running and biking. 

While the effects of coffee on weight loss are likely minimal, the overall health benefits are reason enough to enjoy a cup or two each morning as part of your daily routine. A 2014 systematic review and meta-analysis of 36 studies found those who drank their morning cups of coffee were actually at the lowest risk for heart problems

A cup of advice: Not all coffee is created equal — most of the benefits associated with coffee are singular to black coffee — not the cream and sugar-filled coffee beverages from drive-thrus and coffee boutiques. Limit the flavored (and over-priced) lattes to a rare treat.

Just one or two bites of rich, satisfying chocolate can not only reduce stress levels, but help curb cravings for other sugar-loaded treats, too. High stress levels can lead to cortisol hormone spikes, which increase the appetite and emotional eating behaviors. 

The benefits of chocolate are specific to the concentration of cocoa flavonoids, which have been shown in studies to have multiple health benefits, such as improving blood flow to the brain and reducing the risk of heart disease by lowering cholesterol levels, blood sugar and blood pressure. The higher the percentage of cacao, the greater the benefits. 

Buying tip: Skip the convenience store and check-out lane chocolate bars, which contain a lot of added fats and sugars — which can counteract some of cocoa’s health benefits. Look for bars with at least 70% cacao or higher, with a short, simple ingredient list … and indulge in just an ounce or two. Eating too much will work against you.

Source: BY SIDNEY FRY, MS, RD

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