Posts Tagged ‘cutting calories’

March 8, 2012

For good measure

10:25 am - Posted by Gregg

Are you in on the big secret about what it really takes to achieve dieting success? A study published by the New England Journal of Medicine shows what many of us that have successfully shed the excess weight have known all along: When it comes to dieting, what really counts is portion size and calorie control.

Yes, this is “basic news” that might seem to fit in with “The Sky is Blue” and “Dogs Bark.” But given all of the “no carb,” “low fat” and “low protein” so-called diet solutions out there, this study reminds us that there are no tricks to dieting, just common sense. In fact, after this particular study, researchers concluded that the best diet is a healthy one that cuts calories, not food groups.

The Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates Study’s conclusions are the result of one of the longest, largest and most thorough tests of several popular dieting strategies ever.

Given that in recent years another well-regarded study found the same results to be true, doctors and nutritionists are now embracing the idea of dieting in a “Back to basics” way: Cutting calories – not certain foods or food groups, which means cutting portions.

The study included over 800 people that were determined to be in need of losing weight. These “dieters” were each assigned one of four different diets:

  • Low-fat, average-protein
  • Low-fat, high-protein
  • High-fat, average-protein
  • High-fat, high-protein

These diets included calorie counts of 1,200 to 2,400 daily, depending on the individual dieter’s body mass index and gender. Along with “cutting back,” the dieters in the study were also asked to do 90 minutes of moderate exercise each week. Participants were also asked to keep a diary of their food intake and enter their information online for the researchers to document.

Of course, this is all good news for savvy dieters like ourselves who are learning that there are no tricks to weight loss… Just common sense:

  • Eat less
  • Workout more
  • Drink water
  • Get plenty of rest
  • And include visits to your personal physician to ensure all aspects of our life changes are healthy ones

Now that we know that ‘less is more’ (and that the sky is blue and dogs bark), let’s put this common sense knowledge to work for our weight loss and/or weight maintenance goals, shall we? And if you have any “Common sense” tips that you’d like to add to the mix, please share!

For more about the above mentioned study: Click Here

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March 1, 2012

Vitamin Regimen

10:27 am - Posted by Gregg

Are you getting all the nutrients you need through the foods you’re eating? Most medical experts suggest that most people cutting calories to lose weight should add a multivitamin to their daily regimen in order to replace some of the nutrients that might be lost due to decreased calories or portion sizes.

I, myself, have my own little vitamin routine (a ‘vitamin regimen,’ if you will) that I partake in every morning at breakfast time. I carefully researched what my body needed and know that the vitamins I take help contribute to and encourage my overall health. I even recently bought one of those little pill separators so I could ready (divide up) my vitamins on a weekly basis (easier than rifling through several vitamin bottles first thing in the morning). I got a good laugh as I shopped for a pill separator in the “Elder Care” section of my local drug store. Ironically, this tool for vitamin intake keeps me feeling young n’ healthy. Go figure.

Again, many nutritionists, doctors and educators agree that vitamins are essential for overall health – even when someone is already eating healthy and getting many of their nutrients from fruits, vegetables and other beneficial food groups. According to an article posted by Vanderbilt (link included below), “To put it plainly, if we did not consume adequate amounts of vitamins our bodies would not be able to function properly. Vitamins are essential to so many processes within the body that it would be very difficult for me to tell you all of the things vitamins are needed for. The fundamentals of cells depend greatly upon vitamins. Vitamins are responsible for keeping cells strong, binding tissues, fighting infections, etc. Without vitamins our cells would not function properly and thus our organs would suffer and eventually we would no longer be able to survive. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.”

Although many different kinds of vitamins are available over the counter, it’s recommended that you discuss your individual needs with your personal doctor. Even “everyday vitamins” can cause trouble, depending on existing medical conditions or allergies. For example, most experts warn that if you’re past the age of menopause, multiple vitamins with Iron should be avoided because studies show this mineral to possibly be harmful for those individuals in excess amounts.

Sure, checking with your doctor means taking time to call or email your doctor’s office. But isn’t your overall health worth that little bit of time? Commit to your overall health and you’ll enjoy the benefits for years to come.

Here are a few helpful Vitamin Resources to help get you started:

For “The Who, What, Where, Why and How’s of Vitamins” (the Vanderbilt article mentioned above): Click Here

For tips on choosing a multivitamin: Click Here

For an idea of what kinds of vitamins to take and what kind to skip: Click Here

For more information about the health consequences of taking too many vitamins: Click Here

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