How can I keep track of how much I am eating?

 Rebogged:from Weight-Control Information Network                                                                                                                                                                                        How can I keep track of how much I am eating?                                                                                                To control your weight, you need to do more than just choose a healthy mix of foods. You should also look at the kinds of food you eat and how much you eat at a time

A food diary can be a good way to keep track of how much you are eating. Write down when, what, how much, where, and why you eat. This action can help you be aware of how much you are eating and the times you tend to eat too much. You can keep a food diary in a notebook, on your cell phone, or on a computer.

Figure 2 shows what 1 day of a person’s food diary might look like. As shown in the diary, this person chose relatively healthy portion sizes for breakfast and lunch. At those meals, she ate to satisfy her hunger. She had a large chocolate bar in the afternoon for an emotional reason. She ate because she was bored, not because she was hungry.

By 8 p.m., this person was very hungry and ate large portions of food that were high in fat and calories. She was at a social event and did not realize she was eating so much. If she had made an early evening snack of fruit and fat-free or low-fat yogurt, she might have been less hungry at 8 p.m. and eaten less. By the end of the day, she had eaten a total of 3,930 calories, which is more than most people need to eat in a day. Repeatedly eating excess calories over time can cause weight gain.

If, like the woman in the food diary, you eat even when you are not hungry, try doing something else instead of eating:

  • Take a break to walk around the block.
  • Read a book or magazine or listen to your favorite music.
  • Try doing something with your hands, like knitting or playing cards or checkers.
  • Try drinking water or herbal tea without sugar or eating a low-fat snack such as an apple if a craving hits you.
  • If you are at work, grab a co-worker on the job and go for a quick walk.
    Figure 2. Example of a Food Diary Thursday
    Time Food Amount Place Hunger/Reason Calories*
    8 a.m. Coffee, black 6 fl. oz. Home Slightly hungry 2
    Banana 1 medium 105
    Low-fat yogurt 1 cup 250
    1 p.m. Turkey and cheese sandwich on whole-wheat bread with mustard, tomato, low-fat cheese, and lettuce 3 oz. turkey, 1 slice low-fat cheddar cheese, 2 slices bread Work Hungry 363
    Potato chips, baked 1 small bag 150
    Water 16 fl. oz.
    3 p.m. Chocolate bar 1 bar (5 oz.) Work Not hungry/ Bored 760
    8 p.m. Fried potato skins with cheese and bacon 4 each Restaurant/       Out with       friends Very hungry 667
    Chicken Caesar salad 2 cups lettuce, 6 oz. chicken, 6 Tbsp. dressing, 3/4 cup croutons 633
    Breadsticks 2 large sticks 226
    Apple pie with vanilla ice cream 1/8 of a 9-inch pie, 1 cup ice cream 638
    Soft drink 12 fl. oz. 136

    Total Calories = 3,930

    *Estimates are based on the USDA’s online tool that measures diet and physical activity (

    A blank version of the diary for you to copy and use is on page 9 of this document’s PDF file.

    Through your diary, you can become aware of the times and reasons you eat less healthy foods or more food than your body needs. This can help as you try to make different choices in the future.



7 Simple Tricks to Prevent Overeating

7 Simple Tricks to Prevent Overeating                                                                                                                                                                        Well I found this on Shine from Yahoo, If you’re still struggling with Portion Control. These 7 simple Tricks can help If you stay consistent and make them a part of your life style.Over time you will start to eat less, stay active and watch those unwanted pounds disappear.                                                                                                                                                                                             A couple of extra bites at dinner. A second cookie nibbled with your afternoon tea.     In the grand scheme of overeating, these tidbits don’t seem like much.
But consider this: “If you consume 100 calories more than you burn every day, you’ll gain 10 pounds by the end of a year,” says Gail Altschuler, M.D., medical director of the Altschuler Clinic, a center for weight loss and wellness in Novato, California.
Sounds demoralizing. But now take that fact and turn it around: 100 calories isn’t a lot of food, after all — and you can use that to your advantage. “You don’t have to make enormous changes to see benefits and get results,” says Altschuler.
With that point in mind, we combed the research to find surprisingly simple ways to eat a little less. “Stack a few of these tips together,” Altschuler says, “and you could really see an impact.”
                                                                                                                                                                  1. Take a Seat Whenever you eat, sit at a table and use cutlery and a plate, rather than eat on the run, standing up, or at your desk. That way, the next time you eat you’ll chow about 30 percent less, according to a recent study.
The study’s author, Patricia Pliner, Ph.D., psychology researcher and professor at the University of Toronto at Mississauga, thinks this occurs because of the way we’ve been trained to perceive and respond to mealtime. Treating food like a meal, even if it’s a snack, tells your brain that you don’t need to eat for a while.
Hana Feeney, R.D., nutritionist at Canyon Ranch in Tucson, Arizona, adds that “if you make a rule not to eat without sitting and using a plate, you’ll eliminate a lot of the mindless calories consumed by picking.”
Plus: The Rules of Snacking                                                                                                                                                                         2. Sip Some Soup Before digging into your entrée, savor a bowl of soup. You’ll likely consume 20 percent fewer calories over the course of the meal (a good tip to remember if you tend to overeat at restaurants).The soup fills and stretches your stomach, “sending signals to your brain that tell you to stop or slow down eating,” Feeney says. To maximize nutrition and minimize calories, choose a vegetable or broth-based soup, such as gazpacho, and skip the cream-based selections.
                                                                                                                                                                    3. Think Simple Variety may be the spice of life, but it can ruin the best intentions when it comes to eating. We consume more calories when we see an array of food, say researchers. To understand how this works, scientists gave subjects m&ms and found that the more colors they mixed in a bowl, the more people ate.
Keep this tip in mind when planning a meal and don’t go overboard with the offerings — if you’re serving rice, for instance, pass on the bread and potatoes. As for buffets, why torture yourself? Steer clear.
Plus: Recipes to Jump-Start Weight Loss
                                                                                                                                                                      4. Downsize Bigger is not always better. Oversize dishes and spoons cause you to overeat — even if you think you’re a good judge of portions. Case in point: Nutrition experts who were given big bowls at an ice cream party devoured 31 percent more than those with smaller bowls.
Ditto on the serving spoons: Those helping themselves with bigger utensils downed 14.5 percent more ice cream than folks with smaller serving spoons (irrespective of bowl size).
“When there’s empty space on the plate, a panic sets in that you’re not going to have enough to eat,” Feeney says — thus the tendency to load up your dish. Cut calories by using salad plates or Grandma’s china (antique plates are typically smaller). And downsize those serving utensils, too.
                                                                                                                                                                  5. Hide It It’s true: When we see food, we eat it. A study of secretaries found that those with chocolate candies in clear containers on their desks ate almost twice as much as they did than when the candies were “hidden” in opaque containers. They also ate less if the candy was placed at least six feet away from their desks. The moral? Don’t mess with temptation. Keep calorie-dense treats covered, tucked away in a cabinet, or out of reach.
When you really want a snack of, say, a cookie, go for broke rather than opt for the low-fat version of the treat. In one study, people who ate snack foods that boasted a reduced fat content consumed as much as 50 percent more calories than when they ate regular versions of the same foods.It appears that those labels function like permission slips, giving us the okay to eat our fill. “Foods low in calories or fat, or low in sugar or carbs, tend to reduce our inhibition,” Feeney says.
                                                                                                                                                                   6. Sniff a Whiff Apparently, peppermint’s powers go beyond freshening your breath. A small study at Wheeling Jesuit University in West Virginia found that people who inhaled peppermint essential oil every two hours ate 23 percent fewer calories during a five-day period.When you’re struck with the urge to visit the vending machine, put this finding to work for you by keeping a small vial of the oil handy; you can also try popping a mint or sipping a strong cup of peppermint tea.
                                                                                                                                                                   7. Be Sneaky Sometimes, perception means more than reality. You can trick yourself into thinking you have more food by serving choices that spread out — like roasted, cubed potatoes or pasta shells with sauce — instead of dense foods, like mashed potatoes or lasagna.
The spread-out dishes look like more but cost less, calorie-wise. Craving chocolate with your fruit? Skip the bar and shave a small piece onto a bowlful. It looks like a bigger portion, so you’re more likely to feel satisfied.                                                                                                                                              Calorie, Canyon Ranch, diet, Dieting, Eating, Fitness, Food, Healthy Ways to Lose Weight, Human nutrition, Loss Weight, Nutrition, Overeating, Physical exercise, Portion Control, Portion control (dieting), Serving size, Snack, Soup, Top Weight loss, Weight, weight loss, Weight Loss Tips, weight tips

15 Hidden Reasons You’re Not Losing Weight

 Reblogged:from Shine                                                                                                               15 Hidden Reasons You’re Not Losing Weight

Scale not moving? Avoid these common roadblocks to weight loss
Reason #1: You Don’t Realize That Sugar Lurks Everywhere
Many foods that we don’t think of as sweet, like pasta, soups, cereal, salad dressings and sauces, contain sugar and often it goes by another name like agave nectar, high-fructose corn syrup, evaporated cane juice, fruit juice concentrate(s), glucose, dextrose, sucrose, honey, malt syrup or molasses — just to name a few!. If your diet is high in sugar you may be missing out on important nutrients and overeating more often than you realize since sugar stimulates taste. A high-sugar diet can also cause a rapid rise and fall in blood sugar, which can zap your energy and make you feel hungry again.
Solution: Read nutrition labels and steer clear of cereals and sauces that have more than 8 grams of sugar per serving. If you need a sweet fix, choose fresh fruit as often as possible. Skip sodas in favor of water (plain or flavored with a bit of lemon, lime or juice essence) and unsweetened teas.
Reason #2: You Choose “Healthy” Processed Food Foods labeled “low sugar,” “low sodium,” “multi grain,” “organic,” “natural,” “vitamin-enriched,” “high fiber,” or “sweetened with honey or agave” may be high in calories or hidden sweeteners or unhealthy additives. And if you assume it’s healthy, you may eat more of it.
Solution: Switch to whole foods like fresh produce, fish and meat and beans and legumes and limit consumption of processed foods.Reason
#3: You Snack On Nutrition Bars How often do you eat a nutrition bar as a snack rather than to fuel a workout? If it’s often, you could be downing 400 or more calories without realizing it. Although touted as healthy, many nutrition bars are no better than a candy bar. If you use them for fuel, choose carb-loaded bars for aerobic exercise and protein bars for weight training. If you eat them in the normal course of your day, choose 100-calorie bars for a snack and 350-calorie bars for a meal (and don’t combine with them other high-calorie foods) and avoid bars with trans fats.
Solution: Eat whole food snacks, like sliced apple and peanut butter, and reserve bars for emergencies.
Reason #4: You Exercise Too Leisurely
If you rely on the calorie counts on machines or the numbers of calories you’ll burn promised to you by instructors you could be exerting too little effort to jumpstart weight loss. To burn 100 calories an hour, you need to maintain a high level of aerobic activity the entire hour.
Solution: Determine your target heart rate for optimal exercise then check your pulse several times during workouts (or wear a heart-rate monitor) to make sure you’re consistently in that calorie-burning zone. Try interval training (a mix of fast and slow pace), fun classes (Zumba anyone?) or outdoor exercise to keep you engaged and burning calories at maximal capacity. Choose exercises that offer a challenge or cross train on different equipment to push your body out of weight-loss plateaus.
Reason #5: You Ignore Fiber
Fiber-rich foods are good for weight-loss in two ways: They require more calorie-burning effort during digestion and they are filling and satisfying, which helps curb cravings.
Solution: Aim for 30 grams of fiber a day. Good sources include fruits, vegetables, unprocessed whole grains, beans and legumes and unprocessed nuts.
Click here for 10 more hidden reasons you’re not losing weight              

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10 Weight-Loss Myths Debunked

10 Weight-Loss Myths  Debunked                                                                                                                                                                                                                                                                                                         I found this on Shine from Yahoo: they talk about all the Myths we here about weight loss and dieting. Then they give us the facts. So before you go committing your self to a diet or weight loss program I really think you should read through this. Remember you can’t believe every thing you hear,you have to know the facts.  Diet myths Misconceptions about how to lose weight abound, especially on the Internet. Get the facts on shedding pounds now: Start by dispelling these 10 commonly held – but wholly inaccurate – notions.                                                                                                                                                                                                                                                                                                                                                                                                                            Myth:1 carbs spell trouble for dieters                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 fact: Carbohydrates are actually an important source of energy. Even so, that doesn’t mean there’s nothing to learn from low-carb diets. Carbs are not all created equal, and to help you Drop 5, you want to limit processed carbs such as white bread and croissants. Instead, enjoy beans and whole grains, such as brown rice and whole-wheat bread. And don’t forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risk of obesity and heart disease. The body also uses carbs as fuel during exercise to burn body fat – another great reason to keep bread (and sandwiches!) on the menu.    Related: 11 Worst Foods for Your Health.                                                                                                                                                                                                          Myth 2: Frozen fruits and vegetables are less nutritious than fresh ones.                                     fact:That’s true only if you live on a farm. Produce picked at the peak of ripeness does have more vitamins and minerals, but nutrient levels drop during shipping and storage. And they sink even further if you add the days that the produce lingers in your crisper. Frozen veggies and fruit, on the other hand, are usually picked ripe and immediately flash frozen, so they retain most of their nutrients. For calorie control, be sure to select frozen produce without added sugar, syrup, sauce, or cheese.                                                                                                                                                                                                            Myth 3: The cholesterol in eggs is bad for you                                                                    Are eggs bad?                            fact: One large egg has 213 milligrams cholesterol, and health experts suggest limiting dietary cholesterol to 300 milligrams a day or less (200 milligrams a day if you have heart disease, diabetes, or high LDL “bad” cholesterol). However, dietary cholesterol’s effect on blood cholesterol is still a mystery, and studies suggest that saturated fat and trans fat may have a much bigger impact. If you have cardiovascular disease, diabetes, or high LDL cholesterol, you should eat no more than 2 eggs per week, but you can have as many egg whites as you like (the cholesterol is in the yolk). Try products like Eggology On-the-Go Egg Whites (zap for 95 seconds in the microwave and presto – a scramble filled with 13 grams of hunger-sating protein) and Egg Beaters.                                                                                                                                                                                                                                                                         Myth 4: Skipping breakfast will help you lose weight.
Fact: Skipping meals can lead to weight gain. A recent British study that tracked 6,764 people found that breakfast skippers gained twice as much weight over the course of four years as breakfast eaters. Another research group analyzed government data on 4,200 adults. They found that women who ate breakfast tended to eat fewer calories over the course of the day.
Related: Easiest-Ever Workouts
                                                                                              Myth 5: Eating the day’s foods in certain combinations will help you slim down.                           Fact: Seventy years ago, Good Housekeeping Research Institute experts declared this fad nonsense, and we say the same thing today. Almost all foods are combinations of protein, fat, and carbohydrates. In whole milk, for instance, about 20 percent of the calories are from protein, 50 percent from fat, and 30 percent from carbohydrates. The digestive system has no problem handling different types of food at the same time. If you do happen to shed pounds on a “food-combining” diet, it’s simply because you’re eating fewer calories overall.                                                                                                                                                                                                            Myth 6: Your genes determine your metabolism and body weight.
Fact: Only 25 percent of your body weight is determined by your genes – the rest is the result of your behavior. At any time in life, you can drastically change your body weight by combining low-calorie eating and exercise. And you can increase your metabolism at any age by performing strength and resistance exercises.                              Related: Flatten Your Belly in 2 Weeks
Myth 7: You can spot-reduce to lose weight.
Fact: On the contrary, the way to achieve sleeker legs or a flatter stomach, if that’s where you’re carrying your body fat, is to increase your lean muscle tissue throughout your body. By working all your muscles, you increase your metabolism. Up your metabolism and watch your eating, and you’ll start looking the way you want to.                                                                                                                                                                                                                        Myth 8: Early morning is the beBest time to exercise?Best time to exercise?st time to exercise.
Fact: “The best time to exercise is anytime you can do it,” says Samantha B. Cassetty, M.S., R.D., nutrition director at the Good Housekeeping Research Institute. You get the same payoffs and burn essentially the same number of calories whenever you work out. What’s important is doing it regularly. Some studies have shown that first-thing-in-the-morning exerciser’s are more likely to stick with a regimen than those who start late in the day, but that’s because it’s probably easier to postpone an evening workout until tomorrow. So whether you have more time or energy in the morning, afternoon, or at night, the important thing is that you do it.                                                                                                                                                                                       Myth 9: Your body won’t burn fat unless you exercise for more than 20 minutes.
Fact: You burn fat around the clock, whether you’re exercising or not. For the biggest calorie burn, exercise as hard as you comfortably can (you should still be able to carry on a conversation) for as long as you can.
Related: 100 Ways to Fight Flab
Myth 10: It’s best to starve yourself before an event.
 This plan will backfire because you’ll use the “I haven’t eaten all day” excuse to stuff yourself when you arrive. Instead, save calories for a party by cutting back slightly at each meal for several days beforehand. Then, make the best use of your calorie allotment. For extra weight-loss insurance, increase your activity a few days before and after a big event.

Healthy Ways to Lose Weight,Calorie, Carbohydrate, diet, Dieting, dieting programs, Eating, Fitness, Food, Health, Human nutrition, Low-carbohydrate diet, Nutrition, Portion control (dieting), Shopping, Top weight-loss, weight loss, weight loss programs, Weight Loss Tips, weight tips, Yahoo

Obesity Fight Must Shift From Personal Blame, IOM Urges

Obesity Fight Must Shift From Personal Blame, IOM Urges   

Picture of an Obese Teenager (146kg/322lb) wit...

Picture of an Obese Teenager (146kg/322lb) with Central Obesity, side view.Self Made Picture of an Obese Teenager (Myself) (146kg/322lb) with Central Obesity, Front View. Feel Free to use. (Photo credit: Wikipedia)

Report targets “obesogenic” environment, not individuals
Makes schools the center of the obesity fight
Consider taxing sugary drinks, changing farm policy
By Sharon Begley
New York, May 8 (Reuters) – America‘s obesity epidemic is so  deeply rooted that it will take dramatic and systemic measures –  from overhauling farm policies and zoning laws to, possibly,  introducing a soda tax – to fix it, the influential Institute of  Medicine said on Tuesday.
In an ambitious 478-page report, the IOM refutes the idea  that obesity is largely the result of a lack of willpower on the  part of individuals. Instead, it embraces policy proposals that  have met with stiff resistance from the food industry and  lawmakers, arguing that multiple strategies will be needed to  make the U.S. environment less “obesogenic.”
The IOM, part of the National Academies, offers advice to  the government and others on health issues. Its report was  released at the Weight of the Nation conference, a three-day  meeting hosted by the U.S. Centers for Disease Control and  Prevention. Cable channel HBO will air a documentary of the same  name next week.
“People have heard the advice to eat less and move more for  years, and during that time a large number of Americans have  become obese,” committee member Shiriki Kumanyika of the  University of Pennsylvania School of Medicine told Reuters.     “That advice will never be out of date. But when you see the  increase in obesity you ask, what changed? And the answer is,  the environment. The average person cannot maintain a healthy  weight in this obesity-promoting environment.”
A study funded by the CDC and released on Monday projected  that by 2030, 42 percent of American adults will be obese,  compared to 34 percent today and 11 percent will be severely  obese, compared to 6 percent today.
Another one-third of American adults are overweight today,  and one-third of children aged 2 to 19 are overweight or obese.  Obesity is defined as having a body mass index – a measure of  height to weight – of 30 or greater. Overweight means a BMI of  25 to 29.9.
Officials at the IOM and CDC are trying to address the  societal factors that led the percentage of obese adults to more  than double since 1980, when it was 15 percent. Among children,  it has soared from 5 to 17 percent in the past 30 years. One  reason: in 1977, children 2 to 18 consumed an average of 1,842  calories per day. By 2006, that had climbed to 2,022.
Obesity is responsible for an additional $190 billion a year  in healthcare costs, or one-fifth of all healthcare spending,  Reuters reported last month, plus billions more in higher health  insurance premiums, lost productivity and  absenteeism.
The IOM panel included members from academia, government,  and the private sector. It scrutinized some 800 programs and  interventions to identify those that can significantly reduce  the incidence of obesity within 10 years.
“There has been a tendency to look for a single solution,  like putting a big tax on soda or banning marketing (of  unhealthy food) to children,” panel chairman Dan Glickman, a  senior fellow of the Bipartisan Policy Center and a former  secretary of the Department of Agriculture, told Reuters. “What  this report says is this is not a one-solution problem.”
The panel identifies taxing sugar-sweetened beverages as a  “potential action,” noting that “their link to obesity is  stronger than that observed for any other food or beverage.”
A 2011 study estimated that a penny-per-ounce tax could  reduce per capita consumption by 24 percent. As a Reuters report  described last month, vigorous lobbying by the soda industry  crushed recent efforts to impose such a tax in several states,  including New York.
“I do not think in any way, shape or form that such punitive  measures will change behaviors,” said Rhona Applebaum, Coca-Cola  Co.‘s chief scientific and regulatory officer. Anyone  deterred by the tax from buying sweetened soda, she said, will  replace those calories with something else.
The committee also grappled with one of the third rails of  American politics: farm policy. Price-support programs for  wheat, cotton and other commodity crops prohibit participating  farmers from planting fruits and vegetables on land enrolled in  those programs. Partly as a result, U.S. farms do not produce  enough fresh produce for all Americans to eat the recommended  amounts, and the IOM panel calls for removing that ban.
The committee did not endorse the call by food activist  Michael Pollan and others to eliminate farm subsidies that make  high-fructose corn syrup, partially hydrogenated vegetable oils  and other obesity-promoting foods very cheap, however. “There is  no evidence subsidies contribute to obesity,” said Glickman.
The True Lack of Choice
The traditional view that blames obesity on a failure of  personal responsibility and individual willpower “has been used  as the basis for resisting government efforts — legislative and  regulatory — to address the problem,” says the report. But the  IOM panel argues that people cannot truly exercise “personal  choice” because their options are severely limited, and “biased  toward the unhealthy end of the continuum.”
For instance, a lack of sidewalks makes it impossible to  safely walk to work, school or even neighbors’ homes in many  communities. So while 20 percent of trips between school and  home among kids 5 to 15 were on foot in 1977, that had dropped  to 12.5 percent by 2001.
The panel therefore recommended tax incentives for  developers to build sidewalks and trails in new housing  developments, zoning changes to require pedestrian access and  policies to promote bicycle commuting. Flexible financing, and  streamlined permitting or tax credits could be used as  encouragement.
The IOM report also calls for making schools the focus of  anti-obesity efforts, since preventing obesity at a young age is  easier than reversing it. According to the most recent data,  only 4 percent of elementary schools, 8 percent of middle  schools and 2 percent of high schools provided daily physical  education for all students.
The IOM report recommends requiring primary and secondary  schools to have at least 60 minutes of physical education and  activity each day. It calls for banning sugar-sweetened drinks  in schools and making drinking water freely available.
The report also urges that healthy food and drinks be easily  available everywhere Americans eat, from shopping centers to  sports facilities and chain restaurants. The idea is that more  people will eat healthier if little active choice is needed.
“We’ve taken fat and sugar, put it in everything everywhere,  and made it socially acceptable to eat all the time,” David  Kessler, former head of the U.S. Food and Drug Administration,  told Reuters. He was not part of the IOM panel.
“We’re living in a food carnival, constantly bombarded by  food cues, almost all of them unhealthy,” Kessler said.
Experience has shown that when businesses offer consumers a  full range of choices – and especially when the healthy option  is the default – many customers will opt for salads over  deep-fried everything.
Walt Disney Co., for instance, found more than 50  percent of customers accepted a healthier choice of foods  introduced at its theme parks. And last summer, fast-food giant  McDonald’s Corp said it would include apples, fewer  fries, and 20 percent fewer calories in the most popular Happy  Meals for kids.
The IOM report urges employers and insurers to do more to  combat obesity. United Health  Group offers a health  insurance plan in which a $5,000 yearly deductible can be  reduced to $1,000 if a person is not obese and does not smoke.  Some employers provide discounts on premiums for completing  weight-loss programs.
Such inducements are far from universal, however. Medicaid  for the poor does not cover weight-loss programs in many states.  And as of 2008, only 28 percent of full-time workers in the  private sector and 54 percent in government had access to  wellness programs.                                                                                                               Bipartisan Policy Center, Calorie, Centers for Disease Control and Prevention, Dan Glickman, diet, Dieting, dieting programs, Eating, Fitness, Food, Health, Human nutrition, Institute of Medicine, IOM, Loss Weight, NEW YORK, Physical exercise, Portion control (dieting), Reuters, Top Weight loss, United States, Weight, Weight Loss Tips, weight tips

Lose Weight With Medifast


Medifast (Photo credit: socialwoodlands)


The Medifast 5 & 1 Plan is the basic plan for weight loss used by most Medifast         clients. Medifast Meals are low-fat and have a low glycemic index. They are safe for clients with type 2 diabetes. Many have been certified gluten-free by the Gluten-Free Certification Organization, with more certifications to follow. In addition, through continual research and careful testing, Medifast has developed special meal plans so that more of our clients can use Medifast products to successfully lose weight and maintain a healthy lifestyle. Medifast         has developed plans for vegetarians, people with diabetes, teens, seniors,nursing mothers, people with gout, and people undergoing bariatric surgery. We also have detailed plan information for those taking anticoagulants and for those who choose to avoid soy.


        Studies prove that when it comes to adopting healthy habits, encouragement and         understanding can make a big difference. Medifast helps you achieve long-lasting weight-loss results through the power of clinically proven nutrition, along with the support you need to make lasting changes. Because everyone is different, we offer you four ways to get support for your weight loss, depending on your  personal preference: You can purchase Medifast directly online or through our  Contact Center, and get encouragement and information from         MyMedifast, our online support community. You can choose Take Shape For Life and get a knowledgeable Health Coach who will guide you through the program for free. You can visit a Medifast Weight Control Center for a comprehensive program and personalized         counseling. You can work directly with your physician. Medifast will meet you whenever you’re ready, wherever you are in your weight-loss journey, helping you regain hope, health, and happiness.


You can order Medifast products online or call  us at (800) 209-0878. Your Medifast Meals will be shipped directly to your door. With over 70 different foods and flavors,         you’ll find plenty of things you’ll like. You can choose specially priced packages or pick your own favorites. Medifast is economical, too. The cost for your Medifast Meals – five of your six daily meals on the Medifast 5 & 1 Plan – is only about $11 a day. And,because you can lose weight so quickly on the Medifast 5 & 1 Plan, you can spend less to lose the same amount of weight compared to other weight-loss plans.Medifast was developed by a physician, and has been recommended by more than 20,000 doctors since 1980. Medifast products are scientifically formulated to be filling and satisfying so you don’t feel hungry. You lose weight quickly – up to 2  to 5 lbs per week. And each Medifast Meal is fortified with vitamins and nutrients,so you lose pounds and inches without losing out on essential nutrition.


The Medifast 5 & 1 Plan for weight loss is simple. Each day, you eat six times,once every two to three hours. The plan puts your body in a mild fat-burning state so you lose weight quickly and safely without taking weight-loss drugs or missing out on nutrition. You choose five Medifast Meals (the “5”) and one self-prepared Lean & Green Meal (the “1”), consisting of measured portions of lean protein and non-starchy vegetables. You can make the Lean & Green Meal yourself, or order it in a restaurant. The plan is easy to follow, with no guesswork and no counting of carbohydrates, calories, or points. Medifast Meals are portable and are         either ready to eat right out of the package or mix easily with water. It’s the perfect fast weight-loss plan for those with busy lifestyles. It’s even easy and convenient to chart your progress using the logs on, your one-stop online home for weight-loss support, information, and connections with other Medifast clients.


Up to 85% of people who lose weight on diets regain that weight within a year, often with additional pounds. To counteract this trend, Medifast supports you with a new, comprehensive, multi-focal approach to prevent weight regain once you have reached your healthy weight goal. As you transition out of the Medifast 5 & 1 Plan over several weeks, you’ll gradually reintroduce additional healthy foods and increase your calories to meet your body’s individual calorie requirement for weight maintenance. The Maintenance Plan uses sound principles of proper nutrition and portion control to “retrain” your brain and body to be satisfied with appropriate portions of healthy food choices. That way, you can enjoy the benefits of a healthy weight and improved well-being for months, years – or forever!                                                                                                                                                                             Calorie, diet, dieting programs, Eating, Fitness, Food, Health, Human nutrition, Loss Weight, Medifast, Medifast Meal, Nutrition, Portion control (dieting), Serving size, Top weight-loss, Weight, weight loss, weight loss programs, Weight Loss Tips