…most studies have shown that cutting calories is the key to initial weight loss. It’s easier to skip 500 calories of high-fructose colored water in a day than it is to run 5 miles. However, followup research has shown that the best way to keep the weight off is with a regular exercise program. -runnersworld
MY COMMENT: Your best chance for success is a moderate approach with diet and physical activity. Extremes on either side of the equation generally end in failure.
Weight Loss Science, Weight Loss Tips
diet, Exercise, weight loss
I’m confused of whether it is exercise/ do cardio in you “fat burning zone” to burn actual body fat -or- do it in your “anerobic zone” to burn more calories. My goal is to lose body FAT not really weight. I wouldn’t mind losing a few pounds 
but really I want to lose body fat. So WHICH ZONE should I do my cardio in? Thank you!! -Yahoo answers
MY COMMENT: The fat burning zone is a myth- go slow you burn more fat but fewer total calories. Ideally you want to do a mixture of low, moderate, and high intensity exercise. You burn more fat and calories doing very high intensity workouts (i.e. spinning), however it’s difficult to maintain that level day after day, so you do moderate activity most of the time. Go long (60 minutes or longer) one day a week to increase fat burning activity within your muscles, and hard once or twice. And don’t forget the diet side of the equation! Oh yea, strength training also helps maintain muscle during fat loss!
Weight Loss Tips, yahoo answers
Constantly dieting, Pam said she’d tried every weight loss program, paying a fortune to lose and gain the same pound. Finally, she’d realized that running produced the best results-and what’s more, it was free.
-exerpt from Run at Destruction-
a facinating true crime murder mystery by Lynda Drews.
MY COMMENT: A lot of money is wasted every year on failed weight loss efforts. While most of us are never 100% satisfied, runners that stick with it know what works best.
Exercise, Weight Loss Tips
Run at Destruction, running, weight loss
“Combination meals” at hamburger chains accounted for 31% of all purchases and averaged over 1,200 calories; side orders accounted for almost one-third of these calories.” -What People Buy From Fast-food Restaurants: Caloric Content and Menu Item Selection, New York City 2007, Obesity Journal, April 2009
MY COMMENT: Drinking water instead of soda and skipping the fries saves money and calories!
Weight Loss Science, Weight Loss Tips
combo meals, fast food, obesity
Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track. (WebMD).
1. Variety is Overrated.
2. Barley for Breakfast.
3. Add Protein and Fat to Your Lunch Salad.
4. Stock up on Frozen Veggies.
5. Make a Veggie Platter.
6. Keep Your House at 61 F.
7. Smaller Plates.
8. Make it a Hassle to Eat Treats.
9. Try on Your Tight Jeans Every Week.
Weight Loss Tips
Weight Loss Tips
I recently came across an interesting article in the May/June 09 ACSM Health & Fitness Journal titled “Social Undermining of Healthy Eating and Exercise Behaviors”. In the article, authors Dixie Stanforth, MS, and Michael Mackert, Ph.D. make reference to a weight gain theory that “stems from very small imbalances in energy intake and output”, using the term “energy gap.” Some suggest that modifying the energy gap by just 100 kcal per day “has the potential to prevent weight gain in 90% of the adult population.”
Think about that- 100 calories per day!
9 oz of soda
one tablespoon of butter
2 slices of bacon
1 oz cheese
…and so on. Easy to cut 100 calories a day, or you could burn an extra 100 calories by jogging for 10-12 minutes.
This is not a quick fix, but a realistic look at narrowing the energy gap over a lifetime to manage weight.
(c) Dave Elger, 2009. All rights reserved.
Weight Loss News, Weight Loss Science, Weight Loss Tips
energy gap, weight loss
The difficulty, Dr. Blair says, is that it’s much easier to eat 1,000 calories than to burn off 1,000 calories with exercise. As he relates, “An old football coach used to say, ‘I have all my assistants running five miles a day, but they eat 10 miles a day.’” -nytimes
MY COMMENT: It’s easier to lose body fat by cutting calories out of your diet than trying to burn them off. Ideally you should do a combination of both. The primary benefit of aerobic exercise is not how many calories you burn but the change that occurs within the muscle.
Exercise, Weight Loss Science, Weight Loss Tips
Exercise, weight loss
“An increased dairy calcium intake of 1241 mg day-1 increased faecal fat excretion by 5.2 g day-1 compared with low-calcium (less than 700 mg day-1) dairy diet,” -nutraingredients
MY COMMENT: If your intake of calcium is low and you are fighting a weight problem, it might not be a bad idea to boost your intake. 5 grams of fat excreted per day amounts to about 45 calories, or 4-5 pounds in a year, so don’t expect miracles.
Food Sources of Calcium-
Research, Weight Loss News, Weight Loss Science, Weight Loss Tips
calcium, fat, weight loss
It’s not that difficult, and not very expensive- every day, make it a goal to eat 1 medium sized apple- a great source of fiber, antioxidants, and other nutrients that promote good health. Checkout this summary at WHFoods.
Weight Loss Tips
apple, health, Nutrition
The health benefits of fiber are well documented-Your goal should be 25-30 grams per day- how are you doing?
Weight Loss Tips
fiber, lunch
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