The Right Snacks When Calorie Counting

Snacking itself is not bad — it can actually help with calorie counting as long as you make smart choices. Pick a tasty blend of protein, fat, and carbs for the best snacks.

Believe it or not, snacks can actually strengthen your calorie-counting efforts. Simply making a healthy snack choice could keep you happier and more successful with your diet.

“If you go too long without eating, you are hungrier than you would be without a snack,” says Catherine Bethea Dempsey, RD, LD, dietitian and research coordinator at the University of Alabama at Birmingham. Starve yourself and you are likely to overcompensate at your next meal, warns Dempsey, adding, “A 150-calorie snack will save you more than that at dinner.”

Calorie Counting and Snacks

There are a few rules to follow if you want this snack strategy to work:

Healthy Eating on a Budget

You don't have to abandon your diet in a tough economy. Find out how to make healthy, low-calorie choices on a budget.

If only your waist could be as skinny as your wallet! If your belt-tightening is not just a necessity but a weight-loss goal, these may be challenging days for you.

According to the U.S. Department of Agriculture (USDA), food costs increased 5.5 percent in 2008 and are likely to increase another 3 to 4 percent in 2009. The cost of eating out also increased about 4 percent in the past year. But, despite these statistics, it is still possible to stick to a healthy diet without busting the bank.

Calorie Counting on a Budget: Shopping Guidelines

Fortunately, there are smart ways to overcome the current costs for food. Here are some general guidelines for healthy food shopping when counting calories and pennies:

Fast Food: Counting Calories on the Road

So you're counting calories away from home and have no choices other than fast food. Thanks to healthier menus items, you can stay on your weight loss plan even at the roadside drive-through.

Fast food is tempting if you are traveling long distances — it’s easy to pick up and you don’t have to invest as much time as you would in a sit-down eatery. Yet, if you are counting calories and looking to lose weight, you may have concerns about how to make healthy choices in fast-food restaurants.

Your wariness is justified. Data shows that people who say they eat often at fast-food restaurants are more likely to eat a high-fat diet and have excess body weight. But when you are on the road, you may have few options. Here’s how to make the best choices.

Bariatric surgery kills 5 percent of patients: Weight loss surgery takes deadly toll

A new analysis of bariatric surgery patients, published in the journal Nature, reveals that this surgical procedure may be far more dangerous than most people believe. An astonishing 4.6 percent of patients who undergo bariatric surgery are dead within a year. That's almost one out of 20 people who die within a year following the surgery.

That's a huge number, and it indicates the level of risk associated with bariatric surgery. With the number of bariatric surgeries performed each year in this country approaching 50,000, we're talking about several thousand people dying each year from this procedure.

Counting Calories to Count Out Diabetes

If you want to prevent getting diabetes or are trying to manage the condition, counting calories can do the trick.

Our bodies convert most of the foods we eat into sugar, called glucose, which is needed for energy. The hormone insulin is necessary to move the glucose into the body’s cells. With type 2 diabetes, the body doesn’t produce enough insulin or can’t effectively make use of insulin, and the levels of glucose rise above normal, with potentially devastating results. Diabetes can lead to heart attack, stroke, blindness, and kidney failure. But something as simple as losing a relatively small amount of weight can help you prevent or manage the condition.

16-30 Easy Ways to Lose Weight Naturally (Backed by Science) part II

16. Try a Low-Carb Diet

Many studies have shown that low-carb diets are very effective for weight loss.

Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories.

This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet.

A low-carb diet can also improve many risk factors for disease.

1-15 Easy Ways to Lose Weight Naturally (Backed by Science) part I

There is a lot of bad weight loss information on the internet.

Much of what is recommended is questionable at best, and not based on any actual science.

However, there are several natural methods that have actually been proven to work.

Here are 30 easy ways to lose weight naturally, which are supported by science.

1. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day.

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.

Mindful Eating 101 – A Beginner’s Guide

Mindful eating is a technique that helps you gain control over your eating habits.

It has been shown to cause weight loss, reduce binge eating and help you feel better.

This article explains what mindful eating is, how it works and what you need to do to get started.

What is Mindful Eating?

Mindful eating is based on mindfulness, a Buddhist concept.

Mindfulness is a form of meditation that helps you recognize and cope with your emotions and physical sensations.

It has helped treat many conditions, including eating disorders, depression, anxiety and various food-related behaviors.

Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings and physical cues when eating.

Fundamentally, mindful eating involves:

11 Foods to Avoid When Trying to Lose Weight

The foods you eat can have a major effect on your weight.

Some foods, like full-fat yogurt, coconut oil and eggs, help with weight loss.

Other foods, especially processed and refined products, can make you gain weight.

Here are 11 foods to avoid when you’re trying to lose weight.

1. French Fries and Potato Chips

Whole potatoes are healthy and filling, but french fries and potato chips are not. They are very high in calories, and it’s easy to eat way too many of them.

In observational studies, consuming French fries and potato chips has been linked to weight gain.

One study even found that potato chips may contribute to more weight gain per serving than any other food.

What’s more, baked, roasted or fried potatoes may contain cancer-causing substances called acrylamides. Therefore, it’s best to eat plain, boiled potatoes.

The 20 Most Weight Loss Friendly Foods on The Planet

Not all calories are created equal.

Different foods go through different metabolic pathways in the body.

They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss friendly foods on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks 

What’s more… they are among the best foods you can eat if you need to lose weight.

7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

Try our 7-day weight loss plan to shed pounds and keep them off for good.

This one-week 1,200-calorie weight loss diet meal plan is designed by EatingWell’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. The 1,200-calorie plan models healthy eating patterns you can follow for lifelong weight control.

Day 1 of the 7-Day Diet Meal Plan

Breakfast

• 1 Cup Skim Milk

• 1 Orange, medium

• 1 Cup Cheerios Cereal

Morning Snack

• 1 Cup Cantaloupe Melon

Five myths on dieting and weight loss

Obesity has been on the rise worldwide for decades, putting people at risk for developing diabetes, heart disease and several forms of cancer. Today, two thirds of adults and one third of children in the United States are overweight. As the numbers on the scale get bigger, so does the diet and weight-loss industry, which is now worth tens of billions of dollars. What doesn’t seem to be increasing, though, is people’s understanding of obesity and how to lose weight. Here are a few of the myths clouding the facts.

1. Body mass index is useless.

The body mass index, or BMI, is a simple and widely used method for classifying whether a person is overweight or obese. It’s calculated by dividing a person’s body weight by height squared, which helps account for the fact that taller people weigh disproportionately more than shorter people if they have the same percentage of body fat.

Tips to Lose 100 Pounds or More

It's All About Planning

When you have a lot of weight to lose, it means playing the long game. And during that time, you'll face challenges. Weight loss experts and people who have done it offer you their ideas to cut calories, fight the "hangry," make exercise easier, stay on track, and more. Some are tried-and-true, and others may surprise you.

Go Big for Breakfast

People who eat more in the morning and less at night tend to lose more weight. Some studies suggest that starting your day with a high-protein meal -- especially warm, solid food -- helps you feel fuller and less hungry later. Shoot for 350-400 calories with at least 25 grams of protein, says Domenica Rubino, MD, director of the Washington Center for Weight Management & Research.

The Truth About Belly Fat

Surprise: Everyone has some belly fat, even people who have flat abs.

That's normal. But too much belly fat can affect your health in a way that other fat doesn't.

Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.

It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

Slideshow: 10 Ways to Boost Your Metabolism

Can You Make Your Metabolism Better?

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

Build Muscle

Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Weight Loss, Memory Gain

Swedish researchers have found that when you lose weight by changing your eating habits, your memory and mind get sharper.

Need another incentive to shed a few pounds? When you lose weight by changing your eating habits, your memory and mind get sharper, Swedish researchers have found.

Previous research has shown that overweight people have a harder time recalling episodic memories — like a first date or a childhood trip to the Grand Canyon — and that this memory process can improve with weight loss. Studies suggest that this enhanced brain function is a result of better insulin resistance, which can be hampered by obesity. Insulin sensitivity can be modulated by diet and lifestyle, and as it improves, so does brain function.

Your Sleek Abs Diet Plan

Drop inches off your waist and flatten your belly with this summer slim-down meal plan

Exercise is important when it comes to shrinking your waistline, but for best results, you also need to pay attention to what you’re eating. To help kickstart your efforts, we asked Dr. Melina Jampolis, a physician nutritionist (a medical doctor who specializes in nutrition counseling) for her top weight-loss tips and flat belly foods. Here’s her take on how to lose inches, gain energy and feel great.

Rule 1: Aim to eat about 1,500 calories a day (three 400-calorie meals and two 150-calorie snacks). Balance your diet with low amounts of fat (less than 30% of total daily calories), moderate carbs (40-50%) and moderate amounts of protein (20-25%). Add an additional 100-150 calorie snack if you are taller than 5'6", very active or more than 30 pounds overweight.

Counting Calories? Add In Fiber

Adding fiber to your weight-loss plan is not as daunting as you might think. It's a healthy way to manage your diet.

You’ve heard it from your mother and no doubt in countless television ads — eat more fiber! If you’re counting calories and reading nutrition labels, bulking up your weight loss plan to include fiber may seem like just one more diet chore. But adding fiber to your diet is actually easier than you might think.

Fiber: The Health Benefits

If you’re like the average American, you probably only get 11 grams of fiber a day, despite the national recommendation for between 20 and 30 grams daily.

The Benefits of a Brown-Bag Lunch

Packing your own lunch gives you more control over calories than hitting the local deli. Get tips on how to pack a tasty and satisfying brown bag lunch.

If you think brown-bag lunches are just a memory from school days, along with your backpack and Mom’s cookies, think again — a new twist on the old brown bag lunch could be your ticket to diet success during the work day.

Brown Bag Lunch: Calorie-Counting Control

“Making a brown bag lunch is helpful because you can control what you put in it,” says Donna L. Weihofen, RD, MS, a nutritionist at the University of Wisconsin Hospital and Clinics in Madison.

Not only do you control the calories in your brown bag, but you also are able to control the portion sizes. Portion distortion — a general inability to judge correct portions of food that you don’t prepare yourself — is a significant contributor to diet failure and weight gain.

How a Bento Box Can Help Your Diet

This Japanese import provides colorful, enjoyable packed lunches without packing on the calories. Fill it with diet choices and then take it anywhere you need to go.

Dieters across America are turning to a Japanese lunchbox, called a bento, as an innovative way to help with counting calories and weight loss. The bento has been used for centuries in Japan to carry a delicious, nutritious, and visually appealing meal to eat on the go — kids take their bento boxes to school; employees take their bento boxes to work. Many Japanese restaurants in the United States have bento boxes on their menus.

Bento Box: Controlled Portion Sizes

The bento box is a tray with four or five compartments of varying shapes and sizes, some that are open and others that can be sealed tightly to hold liquids, such as soup, salad dressing, or sauce.

Can Eating Too Few Calories Stall Your Metabolism?

Learn why cutting out too many calories can keep you from losing weight.

If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.

"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas.