Nutrition and Exercise: Losing Weight and the Web

roundup weight control

As windows darken with dinner time, and as we don jackets to temper the chill, it’s tempting to munch comfort foods, conceal that “winter padding” under bulky sweaters and coats, and rationalize that we’ll take care of it come spring.  But fitness experts remind us that weight loss is not only about how we look, but about how we feel, and our health.

The Science of Dieting

Discovery Fit and Health explains how dieting works. Author Marshall Brain discusses why it’s so hard to lose weight (hint: our bodies are very efficient and work without the need for too much energy, so we often have an excess of calories).  He also discusses why diets don’t work (they’re not sustainable), how to cut or burn more calories, and he offers tips for weight loss.  Brain also discusses typical diet myths, and how to fit in exercise.  Looking to lose weight?  Look no more!

The “No-Diet” Diet

Physician Melissa Stoppler offers traditional but sound advice:  eat less and move more.  She suggests the no-diet approach, which includes not eating:

  • processed foods
  • sugary foods
  • white bread and pasta
  • high-fat foods
  • alcoholic drinks
She explains how fad diets slow our metabolism because of the poor nutrition in most of those plans. Dr. Stoppler offers tips for weight loss, including making weight loss a personal choice, avoiding judging for slip-ups, avoiding tempting situations, eliciting support, using non-food rewards for success, and setting small goals.

Exercise for Weight Loss

If you’re an exercise fanatic, you’ll like the answers.  If you’re a couch potato, not so much.  Jessica Smith outlines the exercise recommendations of Michele Olson, PhD, professor of exercise science at Auburn University Montgomery.  Olsen recommends five days of 45-60 minute cardio workouts, along with three days per week of strength training exercises.  She does endorse  interval training, which are short bursts of cardio that get your heart rate to its targeted upper limit, in between periods of regular cardio exercise which is moderate enough that you can talk during it.  Olson also advocates yoga and pilates and even suggests that some types can replace cardio or strength-training work outs.

Weight Loss Book Review Leaves Us Wanting More

The Conversation blog reviews Venice Fulton’s book “Six Weeks to OMG” and points out many of Fulton’s contradictory (and at times, according to the blog author, outright incorrect) facts. Given its questionable content, this blogger cautions readers from using Fulton’s book as their weight loss bible.

Healthy Weight Loss

Nope, you’re not seeing double or triple.  The Healthy Weight Loss blog discusses, again, the importance of good nutrition when losing weight.  Other tips?  Set realistic goals, take it slow and keep healthy exercise practices.  Need some weight loss motivation and a plan?  Read this article and the first three, above.  You’ll be set!

Weight Loss Tools and Resources highlights nutrition and weight loss tips in their October newsletter.  This web site is chock full of nutrition data, food and exercise diary options, and it emphasizes lifestyle changes for healthy weight loss, not fad diets. This site helps you make and track goals, plot progress and talk with others who struggle with their weight. They house a large food database, and offer professional nutrition advice. And…there’s a free trial, with NO credit card required.  Get to it!

Weight Watchers Shines!

Recent study results showed that attending Weight Watchers, a lifestyle weight reduction program, for nearly a year resulted in slightly more weight loss (1.5-5 pounds) than a professionally-led weight loss program, or a combination of a professional program and Weight Watchers.  The good news?  They all worked, and those that can’t afford professional services can experience success!

Obesity and Pain

In-house writer Charmaine Mercado writes about the link between obesity and pain.  While we know that excess weight can cause problems with walking, running and moving, this article also outlines that fat tissue may release substances that cause swelling, leading to pain. In this study, obese people reported having up to 254% more pain than those with normal weights.

Nutrients for Weight Control

So many nutrients that can help with weight control: fiber, water, raw foods, green tea, sea salt and more.*  How about Vitamin D?  Calcium? Omega 3 Fatty Acids?  Yep. Check here to test your knowledge about nutrients and weight control, and view the latest research.