Can a Leopard Really Change its Spots? Yes! You, Too, Can BREAK IT! The mistake most people make when they make their New Year’s resolutions is thinking change is simply about willpower. People believe they can make a resolution and just resolve to “make it happen,” when in fact, it’s nearly impossible to effect real and lasting change in your life through sheer force of will. In order to make fundamental, long-term changes in your life, there are very specific steps and guidelines that, when properly implemented, can significantly increase your likelihood of success. Below are a few of the sound, tested, easy-to-follow behavioral principles that can help you stick to your New Year’s resolutions, along wit...
What You Get For the #Calories The problem? Most people underreport what they eat – in fact, we can underreport the amount of food we eat in a day by as much as 45 percent. According to the National #Health and Nutrition Examination Survey,about 18 percent of the men and 28 percent of the women surveyed were underreporters. In another study, researchers showed participants nine restaurant entrees, which they classified as ranging from “very unhealthful” to “more healthful,” and provided them with brief descriptions as well as serving-size information. The participants were then asked to estimate the calories and nutrient levels in each of the entrees. What the researchers found is that the underestimation of calories increased as the e
Losing All the Weight — The Real Truth Exercise: You think you can really lose all that weight by walking up the stairs rather than taking the elevator or escalator? Not really. Yes, you can improve your #health, but if you are seriously overweight you’ll need to do a lot more than simply walking up a flight of stairs to lose a significant amount of weight and be fit. However, that doesn’t mean you have to go out and run for two hours each day, either. So what should you do? Walk — walk for at least 60 to 90 minutes per day. Are you thinking that’s too much, how could you possibly fit it into your already busy life? If so, you need to understand that you don’t have to do the entire 60 to 90 minutes all at once — you just need to get it
Weight-Loss Tips from Recent Research 1. Have Fewer Rules To Lose Weight? One study conducted by researchers from the Center for Adaptive Behavior and Cognition in Germany and reported in the journal Appetite looked at adherence to popular weight-management programs. What they found is that if you think the rules are too complicated — meaning you find it difficult to remember what the rules are — or if it’s not clear what you’re supposed to eat — you will likely quit the program. If you’re trying to lose weight and are considering a commercial program, make sure the rules are simple and fit your lifestyle. You can also try to develop your own program, planning healthy meals on a weekly basis. It’s always easier
#Diet Detective’s Guide to Using #Power, Not #Willpower The Cold Reality of #Self-Control Honestly, are you fond of dramatically stomping your foot on the kitchen floor saying, “This is the last time! This is the last summer I’m going to be fat. I will lose the weight! I’m going to empty the refrigerator, clean out my cupboards and never, ever eat junk food again”? The truth is that, more often than not, this approach is both severely unpleasant and a big waste of energy. Do you really believe that all you need is a good healthy dose of drawing a line in the sand to break the patterns you’ve been living by? The fact is, research has shown that we have a limited amount of self-control or willpower. Ma...
How Often Should You #Weigh Yourself, and Should You Eat Dessert? #Diet Questions Answered Keeping track of your weight is not just for #weight loss. Research from the National Weight Loss Registry has determined that almost all successful weight-loss maintainers have some kind of “5-pound warning system,” a way of monitoring their weight before it gets out of control. It could be something as simple as keeping a “thin” pair of pants or a dress rather than getting on the #scale, but they all have some way of knowing if they are “slipping” and a backup plan they can put into action as soon as they receive their “fair warning.” However, many experts still believe that the average person doesn’t need to step on the scale on a daily basis.
The Ins and Outs of Internet Dieting and How to Find Your Online Dieting Groove Does online dieting work? There have been several studies by the University of Vermont and Brown University that show some interesting progress with online dieting. The most recent (http://www.obesityresearch.org/cgi/content/abstract/15/1/155) compared an “online, therapist-led structured behavioral weight-loss Web site” with eDiets.com. In this case the therapist-led group lost significantly more weight and kept it off. In another study, researchers at University of Pennsylvania School of Medicine (http://www.obesityresearch.org/cgi/content/full/12/6/1011##F2) compared eDiets.com with a simple “weight-loss manual.” Here again researchers reported that “par