“It’s pretty simple: If you don’t have it you can’t eat it. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame, eggs, salmon, and yogurt. This doesn't mean you can't have treats. Just buy yourself one serving to enjoy at a time.” — Rachel Goodman, RD, nutrition associate at Alicia Calvo & Associates Medical Nutrition Network

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Demonising whole food groups isn’t helping anyone. Yes, cut down refined flour but only because it lacks fibre and micronutrients such as folate. Sugar isn’t great for your teeth and easy to over-consume, which is really the actual problem. It’s simple maths, consume more than you burn, regardless of whether it’s fat, sugar or protein, you gain weight. Consume less than you burn, you lose it.

Demonising whole food groups isn’t helping anyone. Yes, cut down refined flour but only because it lacks fibre and micronutrients such as folate. Sugar isn’t great for your teeth and easy to over-consume, which is really the actual problem. It’s simple maths, consume more than you burn, regardless of whether it’s fat, sugar or protein, you gain weight. Consume less than you burn, you lose it.
“It’s pretty simple: If you don’t have it you can’t eat it. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame, eggs, salmon, and yogurt. This doesn't mean you can't have treats. Just buy yourself one serving to enjoy at a time.” — Rachel Goodman, RD, nutrition associate at Alicia Calvo & Associates Medical Nutrition Network
A 2012 CDC study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your ‘bad cholesterol.’ Just remember to imbibe in moderation.
And for energy balance, it's the number of calories that matters. Weight loss on the Twinkie Diet proves this principle: Last year, Mark Haub at Kansas State University lost 27 pounds eating junk food. And this is pretty good proof of concept, says Yale University’s David Katz, MD, who has written extensively on the futility of the “is a calorie a calorie?” debate.
Rounding out the top three for best weight loss programs on the U.S. News and World Report 2016 rankings, the Biggest Loser meal plan uses a pyramid system with fruits and veggies setting the foundation. Simple tenets back the plan: for example, being mindful of portion control, keeping a food diary, and exercising regularly. So, yes, work will be involved, but the plan is sustainable in the long-term and a likely way to shed pounds.

Hi Adrian, hope all is good. I have come across your website many times for the last 3 years and back to it again. Brief description.. I am 42 with a13 and a 9 year old. I am sitting at 138 pds and hoping to shed off 20pds. I still want to maintain my curves and Just tighten up my body and getting rid of the lower pouch area, thinner legs. My biggest concern is armpit fat.. Known as extra fat under the armpit, tank toppers, extra breast tissue. Don't like wearing a tank top due to the fat that hangs. Also,I was wondering if you can help me with a timing of when to eat and what to eat. I am considering to buy your DVD very soon. I've got a lot of pre and wedding functions in the next 2 years. Thank you for taking your time to read this x


Look for breads that say 100% whole wheat to make sure you getting the real deal. Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality, also recommends incorporating beans such as soy, lentil, chickpeas, and black beans into your diet. “They are high in fiber and protein so they’ll keep you full longer,” Kulze says.

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This is because the shakes provide fewer calories than what someone would normally consume at a meal. "A caloric deficit, regardless of how it is achieved, can stimulate weight loss, and many individuals find that replacing meals and/or snacks with weight-loss shakes allows them to do that," says Cara Harbstreet, M.S., R.D., L.D., of Street Smart Nutrition.
As an exercise physiologist, life coach, personal trainer and group fitness instructor for many years I have promoted these ideas and they work. Not only does this approach effectively result in a sustainable weight loss, it promotes good health in general. At age 73 I have had bypass surgery and lived many years with advanced prostate cancer. Walking the walk has kept me fit and healthy regardless of my diseases. I test in the excellent percentile in ACSM fitness tests for my age, actually in the good percentile for 50 year old men. Remember that the three pillars of good health are: routine exercise, healthy diet and positive attitude. 

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Let's say you're losing a safe amount of weight with two diet shakes, two snacks, and a modest dinner every day. How long can you stay on this eating plan? Nonas says many people use the beverages for the bulk of their meals for about three months, then maintain their weight loss for years by substituting a meal replacement shake for one meal on most days.
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.

“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know we're full. Eating slowly allows us to not only enjoy our food more, but gives us better cues of satiety.” — Janet Zinn, licensed clinical social worker and psychotherapist in private practice in New York City 

Did you know that, when she wants to get into shape for a shoot fast, Kate Moss eats quinoa instead of cereal for breakfast? That’s because it’s what is known as a complete grain, combining protein, fibre, B vitamins and complex carbohydrates all in one. Eating grains like quinoa will help to boost your metabolism, and burn belly fat faster, as will…


For decades, the usual doctor spiel is to get 150 minutes a week of moderate exercise. But that hasn’t really translated into any meaningful changes nationally, has it? So here’s where another trendy (uh oh) regimen is gaining popularity, mostly because the growing research is impressive. It’s called High Intensity Interval Training (HIIT), and it basically means you go all out for 30-60 seconds on any activity, getting to maximum exertion, then take a few seconds break, then do another all-out effort, etc etc. You do this 15 minutes tops, twice a week only (typically). Check out an example in the image below from a New York Times article about a 7-minute workout, which I also blogged about in my New York Times column in China. This HIIT routine is great because it requires zero fancy equipment, and you can do it absolutely anywhere. Click here to access the online workout app.
Health care providers use the Body Mass Index (BMI), which is a measure of your weight in relation to your height, to define overweight and obesity. People who have a BMI between 25 and 30 are considered overweight. Obesity is defined as having a BMI of 30 or greater. You can calculate your BMI to learn if you are overweight or obese. Being overweight or obese may increase the risk of health problems. Your health care provider can assess your individual risk due to your weight.

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Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (a building block of protein) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein found in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.

Adding chilli to your food is a great way to boost your metabolism, which helps you to burn fat faster, that's why it is often included in diet plans. A single chilli pepper also contains a full day’s supply of beta carotene (which is great for maintaining healthy skin, hair and nails) and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream.


While we’re on the subject of water, why not throw a few lemon slices into the hydrating and satiating beverage? In addition to adding a pop of color and flavor to a tall glass of H2O, lemon can also help encourage weight loss. Just one of the bright citrus fruits contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of a stress hormone called cortisol that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.
Demonising whole food groups isn’t helping anyone. Yes, cut down refined flour but only because it lacks fibre and micronutrients such as folate. Sugar isn’t great for your teeth and easy to over-consume, which is really the actual problem. It’s simple maths, consume more than you burn, regardless of whether it’s fat, sugar or protein, you gain weight. Consume less than you burn, you lose it.
Research bears that out. In a Journal of the American Dietetic Association study published in 2001, women who lost weight on a reduced-calorie plan that included meal replacement beverages maintained their losses after a year by drinking at least one diet shake a day in place of a regular meal. Their counterparts in the study, who lost weight on a conventional low-fat diet that did not use meal replacement beverages, regained most of their initial weight.
Demonising whole food groups isn’t helping anyone. Yes, cut down refined flour but only because it lacks fibre and micronutrients such as folate. Sugar isn’t great for your teeth and easy to over-consume, which is really the actual problem. It’s simple maths, consume more than you burn, regardless of whether it’s fat, sugar or protein, you gain weight. Consume less than you burn, you lose it.
While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. Most of the foods included as part of a weight-loss diet have a few things in common: they're high in fiber (which helps keep you feeling fuller longer) and have a low energy density—meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it's easier to achieve your weight-loss goals.
Bupropion-naltrexone is a combination drug. Naltrexone is used to treat alcohol and opioid dependence. Bupropion is an antidepressant and quit-smoking aid. Like all antidepressants, bupropion carries a warning about suicide risk. Bupropion-naltrexone can raise blood pressure, and monitoring is necessary at the start of treatment. Common side effects include nausea, headache and constipation.
These low-calorie, water-rich, bite-sized tomatoes are great in salads, recipes or anytime you need a snack. Or, cut these candy-like veggies in half and add them to your next pasta dish, Cooper recommends. Adding ‘high volume', lower-calorie and nutrient-rich foods like cherry tomatoes means you can still enjoy foods like pasta without sabotaging your weight loss efforts.
It’s time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include beans. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.

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Yes, diet shakes can work. That’s the short answer, but only if you follow the guidelines properly and really commit to the challenge. Weight loss shakes are not a magic solution or magic diet pill that will see you shedding kilos in no time. Losing weight requires patience, dedication and will power. The diet shakes you buy can help you along the way, but their success or failure will, ultimately, be determined by you. Stick to the advice of your chosen weight loss program – this will typically involve replacing one or two meals per day with shakes – and supplement your shakes with a healthy, balanced diet and regular exercise.

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There has been a misconception that eating only egg whites is best, but go ahead and eat the whole thing. It tastes better, and half the protein is found in the yolk. Proteins like those found in eggs yolks stimulate the release of the hormone glucagon that aids in fat burning and actually fights off belly fat. "The egg yolk has vitamin E in it, plus will help keep you fuller longer," says Kotsopoulos. Prep for the week by boiling half a carton of eggs to keep on hand for easy snacking.


Similar to Greek yogurt, research has shown eating eggs for breakfast can make you feel more full and help you eat fewer calories throughout the day, meaning they’re quite the secret weapon for weight loss. Nutritionally speaking, one large hard-boiled egg (about 50 grams) contains less than one gram of carbs and remains an excellent source of protein. Eggs are also loaded with amino acids, antioxidants, and healthy fats.

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I’m a nutrition graduate (MSc dietetics student) and I’m frankly shocked that this has been allowed to be published. It’s borderline “clean eating”, now proving to be an antecedent to eating disorders and pro Atkins. It also contradicts other articles written by Harvard: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/

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We pulled the top 14 of the best commercial diets (marketed to the public for profit) and the top 12 of the best diets overall. We also threw five of the most popular diet apps into the mix. Since these are largely tracking devices that don’t espouse unique eating habits, they don’t appear to meet US News’ definition of diet, but are still potentially effective weight loss tools.
When combined with changes to behavior, including eating and physical activity habits, prescription medications may help some people lose weight. On average, people who take prescription medications as part of a lifestyle program lose between 3 and 9 percent more of their starting body weight than people in a lifestyle program who do not take medication. Research shows that some people taking prescription weight-loss medications lose 10 percent or more of their starting weight.1 Results vary by medication and by person.
I've just discovered you. Great site and information. And I will delve further into your page. As an almost 47 year-old who was always pretty fit, I had some health issues that derailed me the last 5 years. I now have 15-18 extra pounds I gained over the last 4-5 years that I've been trying to shed the last several months. I'm 5'5" and 145 but feel and look my best at about 126-130. I'm a pretty clean eater and working out 4-5 days a week (30 mins per) with a mix of cardio and resistant/weight training and can't lose these stubborn pounds. I watch my caloric intake. I should probably do intermittent fasting but I hate the thought of fasting. There's no doubt I've hit a wall in mid-life with a huge metabolism slowdown (and a diagnosed hypothyroid). I'm considering adding some of the weight loss supplements you wrote about. But I want to be safe. Do you think it's safe to take all of the following: the yohimbe, hydroxycut (or lipo6), glucommanan, omega 3 and chromium picolinate? Are any redundant?

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Not to be outdone, oolong tea—a Chinese beverage—can help those who drink it shed up to a pound per week. According to a study in the Chinese Journal of Integrative Medicine, participants who regularly sipped oolong tea lost six pounds over the course of six weeks. What’s more? The tea’s antioxidants are thought to remove harmful free radicals and improve bone health.
Otherwise, in terms of “diet”, it’s just overwhelming out there for people searching for the “right one”. An excellent review article this year does detail quite convincing evidence that a low-carb high-fat Atkins-style diet not only reduces the hunger urge, but also has clear benefits in insulin resistance, cardiac markers, and weight loss. The DASH diet really does help to lower blood pressure and weight, and the Mediterranean diet also seems to help with heart disease and some weight loss.

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