Weight Gain

"Top 10 Rules You Must Follow Every Day to Lose 10 Pounds" Review

These weight loss tips have helped my personal training clients trim their waistlines quickly and they will help you too (from the article Top 10 Rules You Must Follow Every Day to Lose 10 Pounds).

What rules do you follow every day to lose weight?

Are you having trouble losing weight? Read "50 Unhealthiest Foods on the Planet" Review. It's probably time to rewrite your grocery list.

Picture Credit: MSN.com-Will water help you reach the weight loss you desire?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " Top 10 Rules You Must Follow Every Day to Lose 10 Pounds " on MSN.com.
"Top 10 Rules You Must Follow Every Day to Lose 10 Pounds" Review
Learn how to lose weight from a personal trainer in Chicago.
Find Michael's self-help book Redefine Yourself on  Amazon  today!

Find Michael's self-help book Redefine Yourself on Amazon today!


4 Foods That Sound Healthy – But Really Aren’t

Many foods with so-called 'health halos' can be diet disasters. Here are four foods that may be fooling you.

Gluten-Free Foods

According to a recent national survey from Consumer Reports, 63 percent of U.S. adults believe that a gluten-free diet will improve their health. About one-third said they buy gluten-free products or try to avoid gluten. However, a clinical trial published in August in the journal Digestion found that nearly 90 percent of those who think they’re “sensitive” to gluten actually have no problem digesting the protein.

Unless you’ve been diagnosed with celiac disease or a gluten sensitivity, eliminating gluten from your diet may have unintended consequences. Here’s why: Gluten-free foods often have more calories, fat, sodium, added sugars and cost more than their gluten-containing counterparts. Studies have found that people following a gluten-free diet are often deficient in several nutrients, including B-vitamins, magnesium, calcium, iron and zinc. Other research finds adherence to a gluten-free diet is associated with weight gain.

Personal trainer wisdom: While you may be able to digest gluten, it doesn't mean that you should. You can choose other nutrient-dense sources that may minimize the amount of inflammation in the body and provide the nutrients you need for efficient weight loss. Let the author's tip above remind you that a food labeled "gluten-free" isn't always a healthy alternative.

Dark Chocolate

You’ve probably heard that dark chocolate is good for your heart – and that it may even help you maintain memory as you age. In fact, a study last year in Nature Neuroscience found that after eight weeks, older adults who consumed high amounts of cocoa flavanols daily made significant improvements on tests that measured attention and memory. And, a study in the British Journal of Nutrition, first published online in September, reported a predicted reduction of 10-year risk for developing cardiovascular disease of 22 percent among subjects who had a flavanol-containing beverage twice daily, compared to those who drank a placebo beverage.

Problem is, the flavanols naturally present in the cacao plant are responsible for the health benefits, and not all dark chocolate contains appreciable amounts of these beneficial compounds, which are often destroyed in the manufacturing process.

To reap the heart- and brain-boosting benefits of cocoa flavanols, look for sources that guarantee the amount of cocoa flavanols, such as stick packs or capsule supplements, and that can deliver a healthy boost without loading up on calories and fat.

Energy Bars

If you’re a fan of the energy bar for a quick pick-me-up, choose wisely. Not all energy bars are bad for you, but some are filled with added sugars and artery-clogging saturated fat. Plus, some of the bars can pack in over 300 calories – much more than most people need for a between-meal nosh.

If you need a healthy snack, it’s good to fuel up with a mix of high quality carbs and protein that you can make yourself, like one-quarter cup of trail mix – nuts mixed with raisins.

Low-Fat Foods

“Fat free” and “low fat” may seem like a great way to slash fat and unwanted calories from your diet, but that’s not what happens to many processed, reduced-fat foods. That’s because added sugars are often used to make up for the reduction in fat. In some cases, the reduced fat version may have more calories than its fat-containing counterpart.

Cornell University researchers have also reported that people eat larger servings when they’re given low-fat snacks. Studies from Cornell University Food and Brand Lab found that people who chose low-fat snacks ate up to 50 percent more calories. The authors concluded that when people see low-fat, they assume the portion size should be larger, as they believe low-fat equals low in calories.

Picture Credit: cookdiary.net

Article Credit:
Author: Julie Upton from U.S. News & World Report
4 Foods That Sound Healthy – But Really Aren’t (Adapted from the article Foods That Sound Healthy – But Really Aren’t)
Learn how to lose weight from a personal trainer in Chicago.

4 Weird Reasons Why You're Gaining Weight

Yes, the most likely culprits behind extra weight gain includes your couch and the snack shelf. But some new studies suggest there are less obvious factors that could lead to mid-section spread. Here are four subtle and weird ways you could be adding pounds—and how to stop it.

1. Couple trouble

Want a compelling reason to immediately resolve your marital woes? Letting your fights get too hot might make you more susceptible to weight gain . A recent study found that couples whose arguments were tinged with hostility had higher levels of a hunger hormone—and were more likely to make poor food choices—than couples who were kinder to each other.

Researchers at the University of Delaware tracked hormone levels in 43 couples as they ate a meal and then discussed their differences. Observers rated the discussions—which often boiled into arguments—on the use of hostile language. Couples who ranked high in the use of hostile language also had the highest circulating levels of ghrelin, a hunger-related hormone that encourages eating. When the researchers asked the couples to fill out food surveys, hostile couples were more likely to report eating foods high in sodium and unhealthy fats compared to those whose interactions were more civil.

"The findings suggest marital distress may be an important risk factor for weight gain," says study author Lisa Jaremka, PhD, assistant professor at the University of Delaware, though she is quick to add that the effect was missing in people already overweight. In other words, don't wait too long to get couples counseling.

2. Overdoing it on iron

If you were thinking about cutting back on red meat to help control calories, here's one more reason that could be a sound plan: A new study suggests the amount of iron in red meat might alter hunger hormones in your body, slowing metabolism and encouraging you to eat more.

Donald McClain, director of the Center on Diabetes, Obesity, and Metabolism at Wake Forest School of Medicine fed mice diets that contained high or low levels of iron while tracking their levels of leptin, an appetite-suppressing hormone. After two months, McClain discovered that leptin levels had dropped by as much as 42% in the high-iron mice. To test whether low leptin led to over-eating, he let both groups of mice eat as much as they wanted: Sure enough, the high-iron group downed more calories than mice on the low-iron diet. Finally, McClain checked iron and leptin levels in 76 people and discovered that the higher their iron, the lower their leptin levels were. People with the highest iron had one-third the leptin of those with the lowest amounts of iron. (Everyone's iron levels fell within the normal range.)

McClain's findings suggest iron recommendations—18 mg a day for women 18 to 50 and 8 mg a day for women 51 and older—may be too high, he says. Eating more than a pound of red meat per week could be enough to raise leptin to levels he observed in his research, warns McClain. Unless your doctor says otherwise, you'll want to limit the amount of iron you get from meat and supplements, says McClain. But don't be too concerned about iron sources such as nuts, beans, spinach, tomatoes: You don't absorb as much from these food sources as you do from red meat.

3. Blaming your DNA

Some day, science may be able to link certain genes to a tendency to gain weight—but we're not there yet. And a recent study suggests that believing weight problems are genetic practically guarantees you'll pack on the pounds.

Tapping into a survey of nearly 9,000 women and men, Michael C. Parent, PhD, assistant professor in the department of psychological sciences at Texas Tech University and colleagues analyzed the people's beliefs regarding the genetics of being fat. When Parent followed up three years later, he discovered that the more strongly people believed genetics played a significant role in fatness, the more likely they were to have gained weight. This group was also less likely to exercise and eat right.

Mind is definitely influencing matter here, since Parent's findings also revealed that people who believed their weight was under their control were more likely to eat well, exercise regularly, and have a lower BMI. "There is no direct genetic cause for obesity," says Parent. He recommends you avoid playing the genetic blame game; instead, embrace the idea that you are in control of your weight.

4. It's just harder than it used to be

This is truly frustrating news: Recent findings published in Obesity Research & Clinical Practice indicate that we're getting fatter on fewer calories than our parents did. Although we're eating about the same amount of food—and we're equally active—the current generation is gaining more weight than people did 40 years ago.

The researchers analyzed info on more than 36,000 people between 1971 and 2008, comparing diet, activity, and weight. Study author Jennifer Kuk, professor of health and sciences at York University in Toronto found that given the same amount of calories, an adult in 2008 is about 10% heavier than she would be in 1971. "Again, we're finding that weight management is much more complex than just energy in versus energy out," says Kuk. The solution isn't complex, however: We have to move more and be more careful about what we eat. Sigh—see you at the personal trainer's studio in Chicago.

Picture Credit: thelongeststraw.com

Article Credit:
Author: Prevention
4 Weird Reasons Why You're Gaining Weight
Reasons why you may be gaining weight while personal training in Chicago.