Weight Loss Blogs

Eliminating fructose, including high fructose corn syrup (HFCS), from your diet can have many positive effects on your health. Here's why.

Do you have a habit of ditching your New Year's resolutions on January 2? Make your resolutions stick this year. Write a commitment contract.

If you want to end obesity, banning super sized sodas isn't the answer. Find out why water and being aware of sugar's side effects could be the best defense against obesity.
 

That "spare tire" around your waist is more dangerous than you think. Belly fat increases your risk of death from a sudden heart attack. Get some good advice on how to slim your waistline and protect your heart at the same time.
 

A common environmental toxin may be adding to your belly fat, according to a recent study.  So, why not do a little "spring cleaning?" Detoxify you body with these important steps and reduce belly fat while you are at it.
 

If you are spending big bucks to loose weight on a diet program or with a health club, consider the fact that the most effective weight loss solutions are free, or cost only pennies. Take control of your weight loss with these simple, cost-effective tips.

You've heard you shouldn't weigh yourself every day. But the research actually shows that people who weigh in daily lose twice as much as those who weigh in only once a week.

If you have a fast metabolic rate, you’re one of the lucky ones who can eat without gaining a pound. However, a sluggish metabolism can make weight loss and even maintaining normal weight an epic battle. But even if you haven’t been blessed with a fast metabolic rate, there are ways to boost your metabolism naturally.

The FDA Advisory Panel just recommended approval of a new diet drug called Qnexa. It contains phentermine, one of the same ingredients used in Fen-Phen—the diet drug pulled from the market after it was found to damage the heart valve. Folks, this new move makes no sense. 

This type of media hype does the public a real disservice. Satiereal is a powerful appetite suppressant—but calling it a fast-acting “miracle appetite suppressant” is unfounded and is a far cry from what the actual research states.

That’s a secret the diet industry won’t tell you about, since they can’t directly profit off your ability to take a brisk walk. Well, now I want to reveal even more weight loss secrets.

The weight loss industry is counting on your New Year's Resoluion to lose weight as a reason to shell out big bucks. What they won’t tell you is that new research shows that exercising can actually reprogram your brain so you won’t overeat.

You’ve probably heard that the average American gains 5–10 pounds between Thanksgiving and New Year’s. Although that’s an exaggeration, people who struggle with their weight do put on more during the holiday season than at any other time of year.  

There’s no question America has a weight problem. How did we get so out of control? Well, one of the biggest reasons is all of the bogus weight-loss information floating around out there. 

Need to lose weight? Here are 5 easy ways to shed those extra pounds, practically effortlessly.

Many of you may remember may remember that chocolate can help you lose weight. The reason is that cocoa, the primary ingredient in chocolate, can stimulate thermogenesis (fat burning), suppress appetite, and boost your sense of well-being.

Obesity is huge problem in America, and one of the biggest culprits is our collective urge to snack. 

The more weight and inches women lose, the more relief they get. If hot flashes are a problem for you, try shedding a few pounds. 

Follow these tips to get started on the road to weight loss.

Do you ever get frustrated with your diet and exercise program, wondering whether it’s worth the effort? Don’t give up. You aren’t just losing weight—you’re also gaining profound health benefits. And those benefits pile up faster than you might think.

Nobody likes change. It’s painful. That’s why so few people succeed at weight loss, smoking cessation, or anything else that requires altering behavior. I’ve found that the only way to guarantee success is this: Make the pain of not following through greater than the pain of changing.

On Friday, scientists from Newcastle University in the United Kingdom released details from an exciting new study. They found that people who have type 2 diabetes can reverse the disease by sticking to a 600-calorie diet for two months. 

We hear a lot about obesity these days, and with good reason. Over the last three decades, obesity rates have risen significantly in the United States. As I mentioned in a blog post a few weeks ago, the number of obese adult Americans is now equal to the percentage who are merely overweight—at 34 percent each.

According to The Centers for Disease Control and Prevention, the percentage of adults over age 20 who are obese and the percentage of adults who are merely overweight (not obese) are now equal at 34 percent each! Not only is that obesity statistic frightening, if you do the math it means that healthy weight Americans are now the minority, at just 32 percent.

Fiber-rich foods take longer to eat than foods without fiber—you can’t chow down on apples and broccoli the way you can on chocolate and ice cream. This allows time for the signal of fullness to reach your brain, enabling you to stop eating before you’ve stuffed yourself.

As the challenge ends, our battle with diabetes and obesity does not. If you know someone who has problems with weight or blood sugar control, please encourage them to follow my mini-fast with exercise program.

I designed the mini-fast with exercise program to be a lifestyle change, not a “diet” per se. In other words, you can follow this protocol indefinitely for the rest of your life.

A majority of items purchased in food stores have the proper serving size printed on the nutrition facts label. But here are a few other portion guidelines you can follow.

It’s true what they say: Laughter is the best medicine. In addition to reducing stress, it increases circulation, reduces muscular tension, and just plain feels good. It’s impossible to experience genuine humor and feel angry, depressed, or anxious at the same time. 

Those of you who are struggling with your weight loss efforts may need to listen up, because I have some interesting news to share. Recent research suggests that probiotics may help you achieve your weight loss goal.

Choose a friend or family member that you can regularly check in with regarding your diet and exercise plan. You can share tips and recipes, keep each other motivated, and turn to one another for support if you find yourself slipping or wanting to give up.

Thermogenesis is the process of generating heat. When it comes to weight loss, several thermogenic agents can help you burn fat and shed pounds. But before you run out to the health food store, check your kitchen. Some of the most effective thermogenic diet aids may already be in your cupboards.

While engaging in regular exercise and eating a healthful diet are very important if you want to shed pounds, you also need to drink at least eight glasses of filtered water each day.

To achieve real, permanent weight loss you need to stop storing fat. And one of the easiest ways to do this is to cut back on fatty foods. 

Stress can deplete your adrenals, leading to a sluggish metabolism, and can completely wipe out your willpower, causing you to overeat or eat emotionally. This makes weight loss a real challenge. One way to deal with stress that I use and recommend to my patients is meditation.

While sensible snacking can actually aid in your weight loss efforts, eating unhealthy foods between meals can have disastrous effects. Before you reach for that mid-afternoon snack, consider these guidelines.

Any successful weight loss program requires exercising and eating right. To know what qualifies as “healthy eating,” here are two full-day meal plans I share with my patients at the Whitaker Wellness Institute.

Centenarians who took 2 g of L-carnitine every day for six months reported significantly less physical, mental, and overall fatigue. They also experienced markedly lower cholesterol levels, increased muscle mass, enhanced fat loss, and improved endurance. 

With all of the temptations that abound during the holidays, it’s easy to fall off the weight loss wagon. But don’t worry. You can get back on track today by making my mini-fast with exercise protocol a part of your daily routine.

If you have resolved to lose weight and reverse diabetes, you need to focus on how you are going to attain these goals. This year, I want to give you a surefire way to get started and stay on track. I call it “instant discipline.”

Why not ring in the New Year with one of these non-alcoholic alternatives that will allow you to be a part of the festivities—without the extra calories or the hangover?

According to Harvard researchers, the people you associate with could be affecting your likelihood of becoming obese.

Numerous studies link a high calcium intake with a reduced risk of obesity. That’s because calcium deficiencies stimulate the release of hormones that not only help convert calcium, but also promote fat storage and retard fat burning

When you really think about it, the principle behind weight loss is pretty simply: eat less and exercise more. But there are nutrient deficiencies that can affect your weight, and one of those involves good old vitamin D.

Mother Nature has provided something to help us get through this demanding time of year—an herbal stress-fighter called Rhodiola rosea.

The types of foods you chose can make or break your diet. To help take the guesswork out of healthy snacking, I’ve put together a list of some of my favorites.

Nutritional supplements can enhance your ability to lose weight and balance blood sugar levels.

Riding an exercise bike, using a stair-stepper, or running or walking on a treadmill can be beyond boring. The most effective way of staying on track, especially when you’re forced to exercise indoors, is distraction.

To protect your cells from the free-radical damage caused by exercise, take a daily antioxidant-rich multivitamin.

No matter what shape you’re in, a sense of gratitude will make you feel better.

There are several steps you can take to boost your metabolism naturally.

Glucomannan is a water-soluble fiber derived from Konjac root, a potato-like tuber native to Asia. It works by absorbing water, which increases bulk, and helps to reduce appetite and produce feelings of satiety.

HCA is an extract from Garcinia cambogia, a fruit native to India.

Research suggests that what you suck through that straw may be sabotaging your weight loss efforts. If you don’t burn off those calories, you could gain an astounding 23 pounds per year.

I happen to know of several natural appetite suppressants that can help. Some are foods and beverages that can help you fend off hunger pangs, while others are supplements that can give you a boost. 

We've all been told that eating fruits and vegetables is good for us, but very few people actually consume even the minimum five recommended servings a day. This is a travesty, as these foods play an integral role in getting—and staying—healthy.

The stretching, breathing, and relaxation techniques of yoga are proven to decrease stress and anxiety.

Increasing your lean tissue revs up your body’s energy demands and promotes weight loss. Exercise also enhances virtually every aspect of your health, from cardiovascular strength and immune function to mood and mental activity. 

When I say “exercise” that doesn’t mean you have to be a jock…you just have to move. And my favorite way to get moving is to take a brisk walk with a little slow jogging and occasional bursts of running mixed in.

Glycine is an inexpensive, pleasant-tasting amino acid that stimulates fat burning and reduces appetite. In other words, it helps you keep your appetite in check, burn fat, and still have energy to get your morning exercise!

According to conventional wisdom, carbohydrates are lumped into two main categories: simple and complex. 

At the Whitaker Wellness Institute, exercise is part of the fabric of day-to-day life. It’s an essential therapy for all of our patients, and one they practice daily while they’re at the clinic. The program we prescribe is simple, convenient, and pleasant: It’s walking.

There is one reason why very low-carbohydrate weight loss diets like the one popularized by Dr. Atkins work for so many people. It’s because they don’t replenish carbohydrate stores, so the body is in a constant “fat-burning” mode. 

One of the most challenging elements of the Diabesity Challenge—at least initially—is not eating anything before noon.

True weight loss simply cannot be achieved without burning up stored fat. We’ve been using this “mini-fast with exercise” protocol at the clinic for almost a year now and the results are remarkable. 

You wake up in the morning burning fat because the eight to 12 hours between dinner and breakfast is ample time for your body to have depleted its carbohydrate stores. When you replenish those stores at breakfast, you again begin to burn primarily carbohydrates. If you do not replenish them, however, you will continue to burn fat. 

Tired of being overweight? Worried about diabetes? Need a little motivation to get out and get active? If so, I’d like to invite you to join hundreds of my patients and subscribers for my Diabesity Challenge this fall!

I am often asked which diet drugs I recommend to patients trying to lose weight, and my advice is simple: None. And the reason? They are often dangerous for your health. 

The yo-yo phenomenon is the predictable effect of crash dieting. By repeatedly losing and regaining weight, or “yo-yoing,” you’ve encouraged your body to become very efficient at making and storing fat. Because of this, damage done by crash diets can be difficult to reverse.

Now, I’ll be the first to say that there are no “magic bullets” when it comes to weight loss. But there are some things you can do to improve your odds for success. Here’s one: keep a food diary.