Foods: Best Weight Loss

No food alone could ever cause us to lose weight, there is no such thing as the best single weight loss food. We all understand that weight loss is the result of the energy consumed from all various foods within the diet, and that a diet’s total energy must be lower than the energy used by the body.

Some sites peddle the idea that certain foods are the best for weight loss because when these “special foods” are eaten they result in negative calories however, there is no hard scientific proof to support this theory. In fact the only reason some foods are considered the best for weight loss is because they help reduce the total energy consumption in some way. For example, some fruits are listed in the negative calories foods list and considered one of the best foods for losing weight but this is probably due to the fact that fruits are often very low in energy. If any low calorie food is replacing another food high in calories then it can be considered good for losing weight.

Some other foods that are considered helpful when losing weight are those high in fiber. The fiber helps fill up the stomach quicker causing the individual to eat less, thus less calories are consumed.

Foods that are low in fat are also believed to be the best for losing weight. Fat contains more than twice the amount of energy than carbohydrates or protein, so eating less fat naturally lowers calorie intake.

Foods that are nutritionally dense, especially from some of the B vitamins may help increase energy levels and give an individual more desire to exercise.

Many foods with a high water content are among some of the best foods to help lose weight. They are often low in calories plus increasing water intake has been shown to benefit weight loss. Water benefits weight loss

Fresh, natural produce are among the best foods for weight loss, they are often low in energy and low in sodium. A high sodium intake has been shown to cause slight water retention, thus gaining an extra few pounds of water weight. A low sodium diet can help rid the body of water retention.

Processed and convenient products loaded with refined sugar are NOT the best foods for losing weight. The sugar contributes to “empty calories” void of all nutrients.

Wine and Diet

Red wine is rich in antioxidants

Many people have heard that a Mediterranean-influenced diet is beneficial to your health. Why? The theory is that the high antioxidant levels contained in a diet full of fruit and vegetables extinguishes the free radicals and other oxidants which damage your cells and tissues. Similarly, red wine contains antioxidant chemicals that have also been credited with a lowered risk of heart disease. Antioxidants act as a biological “army” to protect the lining of your blood vessels from developing the dangerous fatty plaque that causes atherosclerosis. This plaque is developed from damaged (oxidized) fat molecules that begin collecting within the lining of the blood vessels. Antioxidants sacrifice themselves by taking the place of the tissue and cells so that they are not damaged and can thus continue with their regular metabolism.

Polyphenols benefit your heart

Red wine is rich in a class of compounds known as polyphenols, which can also be found in teas, chocolate, and fruit. These compounds are involved in the quality of the wine because they influence the color, bitterness, astringency, and chemical stability¹. Polyphenols have been associated with numerous cardiovascular benefits: they reduce blood clots, relax blood vessels and promote healthy cholesterol metabolism.

In one clinical study, volunteers were asked to drink 12 ounces of red wine daily for two weeks. At the end of the study, researchers concluded that a moderate daily intake of red wine was associated with a slight increase in HDL cholesterol levels as well as an increase in chemicals that act as antioxidants in the blood². Another research study determined that moderate wine drinkers have lower incidence of hypertension related mortality³.

In a third notable study, researchers took all of the information above one step further and recruited 15 volunteers with coronary artery disease. They asked volunteers to drink 8.5 ounces of red wine everyday for the first two weeks, and then switch to 8.5 ounces of non-alcoholic wine for the next two weeks⁴. Results of the study showed improved blood vessel functioning after the two weeks of drinking the alcoholic red wine.

Which wines should I drink? And how much is enough?

Researchers at the University of California, Davis tested a variety of wines to determine which ones had the highest amount of polyphenolic compounds. Results of the tests indicated that Cabernet Sauvignon was at the top of the list, with Petit Syrah and Pinot Noir following closely behind.

So how much wine do you need to drink before you can reap these benefits? If a 4-ounce glass is equal to 1 serving of red wine, men should drink 2 servings per day, while women only need 1.

Is the benefit from the grape rather than the alcohol?

Despite all this positive research, some scientists remain skeptical about whether the beneficial qualities of wine can be attributed to the grape extract itself or the alcohol contained in the wine. Nevertheless, there are strong efforts in the scientific community to demonstrate that a moderate intake of red wine is beneficial to your health.

Tips For Weight Loss

Pick a program that focuses on strategies you can practice long-term, not just while you are “on the diet.” Meal replacements, like shakes and portion-controlled entrees, make it easier to cut calories now and in the future. A plan with lots of vegetables and fruits allows you to eat in volume without a lot of calories, and they’re loaded with nutrition.

Make your home a safe haven

Fill your home with healthy, low-fat, quick and easy food options. A bowl of fresh fruit on the counter, for example, can make it easy to have a healthy snack.

Don’t go it alone

Research shows that people are often more successful when they lose weight with a friend or a group.

Make a strong start

Contrary to common wisdom that “slow and steady” weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.

Make a plan

If you don’t plan out what you’re going to do, the world has a plan for you. Map out the first day of your week to get a strong start you can build on the rest of the week.

More is better

When your weight-loss plan includes healthy strategies like vegetables and fruits and meal replacements, the more of these you eat the more success you’ll have. You don’t have to be hungry to lose weight. On the contrary, if you stay full on low-fat, low calorie foods, you’re more likely to stay on your diet and lose more weight overall.

Target your “easy wins”

Simple substitutions are often the easiest way to cut calories. Drinking a diet soda instead of a regular soda every day will save you 15 or morepounds in a year. Eating a turkey sandwich with lettuce, tomato and mustard instead of a roast beef sandwich with mayonnaise just twice a week will save you another 15 pounds.

Keep moving

Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.

Track your progress

Food and exercise records help you stay accountable to your diet plan, reinforce your success and give you valuable feedback on how to continue to build your skills.

Drink your fluids

It is important to stay hydrated, especially when you are losing weight, because your body will naturally lose some water. Make sure you drink at least eight 8 oz. glasses of non-caloric liquids per day.

Easy Swaps

With these strategies under your belt, try the following “Easy Swap” system along with physical activity to help drop those pounds:

Easy Swap: Coffee w/milk, sweetener
Instead of: “coffee house” latte
How often: 5 days a week
Lose in a year: 18 - 20 lbs.

Easy Swap: Whole grain cereal w/skim milk
Instead of: a bran muffin
How often: 3x a week
Lose in a year: 14 - 15 lbs.

Easy Swap: Mustard
Instead of: mayo on sandwiches
How often: 3x a week
Lose in a year: 12 - 13 lbs.

Easy Swap: Turkey sandwich w/lettuce and tomato
Instead of: cheeseburger and fries
How often: 3x a week
Lose in a year: 8 - 10 lbs.

Easy Swap: 6 oz. baked potato w/sour cream
Instead of: 5 oz. french fries
How often: 3x a week
Lose in a year: 10 lbs.

Easy Swap: 20 oz. diet soda
Instead of: regular soda
How often: 7 days a week
Lose in a year: 25 lbs.

Easy Swap: Piece of fruit
Instead of: a candy bar
How often: 5 days a week
Lose in a year: 10 - 12 lbs.

Problems of Women in Lossing Weight

Believe it or not, men and women are actually quite different. Apart from the obvious differentiators, women have a number of barriers towards maintaining a healthy weight that men have probably never considered.

The first weight loss problem to discuss is the fact that generally women won’t lose as much fat as men or at the same rate. The reason being is that female fat is stored around the hips, butt and breasts and is there to support the female through pregnancy even during periods where food may be scarce. This fat is less mobile than the fat men store around the mid-section. This is a good thing for women as it reduces their risk of cardiovascular disease when compared with men of the same age. Post menopause women change in how they store energy and can begin to store fat more readily around the mid-section thus increasing their risk of cardiovascular disease as compared to their level of risk prior to menopause. Therefore it’s important for women to manage their body fat prior to menopause as it becomes more difficult with time.

Another weight loss problem for women is that they are typically under more pressure than men to achieve an unrealistically lean body shape. This can lead to significant psychological consequences especially if the female is not genetically predisposed to looking like the desired body shape. As a result, many more women than men have attempted to and achieved weight loss through various crazy and unproven, although popular, weight loss strategies. This can result in the yo-yo or rebound effect, which is another common weight loss problem for women. The main thing to realise is that the body has gone on strike. With each severe bout of weight loss the body becomes more and more protective of the energy it has left making any further weight loss even more difficult

Women are also at greater risk of the vicious cycle of dieting than men. A person can feel unhappy about their body image and decide to go on a diet. As a result they can feel deprived, then angry. In this state of mind the person is more likely to binge which can lead to the person feeling anxious and depressed and food can become a coping strategy. Men are also susceptible to this cycle but women are much more at risk. This situation can lead to a person becoming an ‘over restrained eater’.

Over restrained eating is a common weight loss problem as these people are at a greater risk of relapse due to the thin line they are walking and the feeling of guilt they associate with food. The over restrained eater can last for long periods of time until a situation arises that they are unable to cope with or provides them with an excuse to break their restriction and the gorging begins. Pregnancy is a prime example; the female restricts herself for a number of years then falls pregnant. This provides the over restricted eater with the excuse that they are eating for two and off they go only to find the stored energy doesn’t come off once the baby is born.

The final point to discuss is the role of stress, worry and anxiety. Women experience anxiety much more than men and are therefore more exposed to the effects stress, worry and anxiety have on weight loss. “Stress Management” is an essential tool for the female when it comes to weight loss.

If the above sounds like you or someone you know it is important to understand that this cycle can be difficult to break and professional support may be required. The key factor is to reduce the guilt about eating. If you can stop the feeling of guilt you can break the cycle and actually eat less. If you hear the statement of “I deserve it” stop and think. Should you really have to earn food? If the above sounds like you try the following tips:

Tips to overcome weight loss problems for women

1. Give yourself a bit more lee way when it comes to losing weight
2. Be aware of overly restrictive eating and the tendency to binge when things go wrong
3. Practice eating to live – not living to eat
4. Don’t try to compare directly with Men – set your own goals and targets

reasons for diet failure