The Calorie Myth

We’ve been taught for decades that counting calories is the truest path to weight loss and better nutrition. In reality, it doesn’t take much experiment to realize that this theory is too simplified and missing many other aspects of weight loss through nutrition.
If calorie consumption was all it took to achieve our ideal weight, then eating 1400 calories of chocolate cake for a 5’4 woman ought to gain her the same benefits as eating 1400 calories of broiled veggies, nuts, lean meats, and fruits. On the flip side, for those desperate to gain weight, eating more and more calories doesn’t necessarily lead a person to gaining pounds! The theory of calories in, calories out is illogical and the cause of many people’s struggles to lose weight…and Jonathan Bailor takes on this science in his new book, The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better.
Collaborating with top scientists for over 10 years, analyzing over 1,300 studies, and garnering endorsements by top doctors from Harvard Medical School, Johns Hopkins, Yale, and UCLA, Jonathan Bailor is a nutrition and exercise expert and former personal trainer who specializes in using high-quality food and exercise to simplify wellness.
Bailor explains the flaws in the calorie-counting approach that doesn’t work:

If calorie math added up, 100 calories of vegetables = 100 calories of candy. That doesn’t seem right–because it’s not. While some calories fuel weight loss, others work against us. Why? Because eating high-quality foods, like who whole-food plants, proteins, and fats, balances the hormones that regulate your metabolism.

Fortunately, Bailor is not the first person to address or realize this issue. His work is supported by the works of Dr. Mark Hyman, Michael Pollan, Dr. William Davis, Dr. Sara Gottfried…and many others! 
Better yet, Bailor isn’t pushing a new fad diet, but instead educating readers with support from research studies while explaining the simple science behind concepts such as:

• what prevents your body from burning fat for fuel
• why dietary fat does not make you fat
• the difference between dietary cholesterol and blood lipid cholesterol
• why low-fat does not mean healthy
• why more and more exercise is not the answer to weight-loss

This excerpt is clarifying the science of dietary fat’s impact on cholesterol levels:

Eating whole foods containing fat has never been proved to lead to risky levels of cholesterol. The effect of natural dietary fat on cholesterol has never been proved to cause heart disease. Studies have actually shown the opposite. The high-starch, low-fat and low-protein diet promoted by the government’s guidelines has been proved to worse the risk of heart disease. For example, a 2009 study published in the New England Journal of Medicine went so far as to call HDL [good cholesterol] cholesterol ‘a biomarker for dietary carbohydrate.’ In other words, the more ‘low-fat’ carbohydrates we eat, the lower our levels of the type of cholesterol that is beneficial to heart health.

Get more founded research from Jonathan Bailor’s book, The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better….and be sure to check out his podcast interview with Abel James at the Fat-Burning Man where digs deeper into the many misconceptions we’ve been taught around calories and nutrition.

Foods that break the diet

Sometimes, it's not the huge things that wreck our diets. Most of the time, it is the tiny little things we don't even think about. Here are the top diet destroyers that will definitely stop your weight loss:

• Destroyer #1: Cheese, 2 oz of reduced fat cheese = 180 calories and 12 grams of fat

Solution: Look for 100-calorie cheese snacks or sprinkle parmesan cheese on salads to get your fix.

• Destroyer #2: Alcohol, 1 oz = 90 calories (Who uses just 1 oz?)

Solution: If you're trying to lose weight in your midsection, none is better than some here. If you really must, go for a white wine spritzer, or simply use a smaller wine glass and don't fill it all the way. Water is your best solution!

• Destroyer #3: ¼ cup of trail mix = 640 calories (That's about 4 handfuls.)

Solution: Again, go for the 100-calorie snacks. If it is salt that you are craving, aim for salty snacks; if it is sweet, aim for a sweet snack.

• Destroyer #4: Peanut butter, 2 tbsp reduced fat = 190 calories

Solution: Instead of peanut butter, go for a peanut butter protein bar that is 100 calories or as close to 100 calories as possible.

• Destroyer #5: Mayonnaise, 1 tbsp = 100 calories

Solution: Go for a reduced fat mayo or mayo alternative instead of full fat mayo, and you will cut down the calories by half or more per serving. Some mayo substitutes are only 10 calories per tablespoon.

• Destroyer #6: Pasta, 1 cup of small spirals = 315 calories Solution: Use veggies instead of pasta, and top with tomato sauce and a turkey meatball!

The reality is that if you are serious about losing weight, none of these foods have a place in your diet. Stay away from these foods for 30 days so that you can see what an impact these foods have on your waistline. Once you reach your weight-loss goal, you can begin reintroducing some of the foods into your life. However, what you do to lose weight is also what keeps the weight off -- remember that these diet modifications also need to become a way of life.

http://www.sharecare.com/question/what-foods-stop-losing-weight#cmpid=tw00001

How to lose 5 pounds by Dr OZ!

1. Practice Portion Control


Over the years, portions have become supersized. Larger serving sizes make it easy to consume excess calories, even when it comes to healthy foods. Curb your consumption by being mindful of proper serving sizes: a serving of meat should be no larger than the palm of your hand or deck of cards. When it comes to snacking, don't eat out of the package or bag. When you’re dining out, ask for a doggy bag at the beginning of your meal and immediately place half of your dish in the to-go container so that you won’t be tempted to clean your plate. As a rule of thumb, make sure half of your plate is filled with fruits and colorful veggies at every meal. ( i can honestly say that i have been practicing this for a while and i no longer fill so yuckky after eating out and i am slowly losing weight)

2. Lose “Low-Fat” Labels


Many dieters fill their kitchens with foods branded as “low fat” – but all too often that label is a diet trap. To improve their flavor, manufacturers tend to add more sugar, flour and thickeners to fat-free products, which boost calorie content. The fats in these foods are replaced with low-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.

Additionally, studies show that people often view a low-fat label as a green light to eat much more than they normally would, unaware that low-fat versions of foods are usually not much lower in calories than the regular versions.

3. Rev Your Metabolism


Metabolism is the process your body uses to convert food into energy. If your weight loss is stalled, your metabolism might just need a little boost. Luckily, there are easy things you can do to ignite your body’s fat-burning engines.

Supplements
Here are three “power pills” that pack a punch.

Fucoxanthin is a compound derived from edible seaweed, and has been shown in studies to burn stubborn belly fat. You can get fucoxanthin from a nutritional supplement available in health food stores and online called Xanthigen, which combines brown seaweed fucoxanthin and pomegranate seed oil. Try 200 mg daily.

Sacha Inchi is derived from a nut grown in the Andes mountains and rainforests of Peru. It’s loaded with vitamin E, omega-3s, and anti-inflammatory properties that attack belly fat. Available online or at health food stores, take 600 mg of Sacha Inchi once a day.

L-arginine, a supplement available online or at drugstores, rounds out the metabolism power pack. Studies show L-arginine, when combined with exercise, helps restore the hormonal balance that promotes lean muscle mass. Take 2000 mg three times a day.

You can take all 3 of these supplements safely together. It’s best to take with food.

Add Protein and Greens
Digesting high-fiber green vegetables is an easy way to make your metabolism work harder, and it can kill cravings for unhealthy foods. Likewise, your body burns twice as many calories by digesting proteins than it does when digesting carbs. Add more protein to your diet with two fish-based meals per week. Packed with protein, fish, such as halibut or salmon, also contains omega-3 fatty acids, which increase fat-burning enzymes in the body.
 
Spice It Up
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles your body’s energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco in your cooking. Capsaicin may also work to suppress appetite centers in the brain by boosting the release of certain neurotransmitters.

Ginger is also another good addition. It not only aids in digestion but increases body temperature and metabolic rates as much as 20% after eating. Slice fresh ginger and stir-fry it with vegetables for an energy invigorating meal.

4. Cut Out Artificial Sweeteners


Artificial sweeteners are frequently found in many reduced-calorie foods, processed products, and diet or decaffeinated drinks. Study after study connects artificial sweeteners to weight gain. Whenever you eat, your body is trained to expect calories, but it’s not getting them when you eat zero-calorie sweeteners. You end up craving more food and not feeling full. What’s more, artificial sweeteners are up to 7000 times sweeter than natural sugars and this can desensitize taste buds. As a result, artificial sweeteners can cause you to overeat.


5. Cut Out Soda


The average American drinks 53 gallons of soda a year; if it's regular soda, that comes to about 49 pounds of sugar. Soda is loaded with caffeine, high-fructose corn syrup and calories. In addition to contributing to weight gain, soda increases your risk of diabetes, bone weakening and tooth decay. Even diet soda is packed with artificial sweeteners. Additionally, the carbonation in soda cause air bubbles to form and expand in your abdomen. When they burst, carbon dioxide gas dispersed in the stomach, which can cause excess bloating.

6. Get Moving!


Part of any effective weight-loss routine is exercise. At minimum, make sure you’re walking at least 10,000 steps a day. Beyond that, select a workout routine that best fits your fitness and lifestyle needs.

Blast Fat
Fitness guru Tony Horton, creator of the P90X workout, has a plan to help transform your body in just 10 minutes a day. Try this special workout plan to trim and tone your body. Click here to watch Tony’s workout.

5-Minute Workouts
This Oz-approved series from celebrity trainer Joel Harper will tone your core, butt, arms, thighs and more in minutes. Click here to see the full workouts.

Run a 5K
Get in shape and hold yourself accountable by signing up for a 5K race. Click here to see the benefits and get a training schedule. 

7. Vary Your Caloric Intake


Once your body gets used to consuming the same amount of calories every day, your weight loss naturally levels off to match what you burn. For example, your body simply adapts to 1800 calories and stops slimming down.

To keep your body working hard at shedding those pounds, vary your caloric intake. Consume 1800 calories one day; then reduce to 1600 calories the next day; and 1700 the following day. Keep this pattern going, and your body will have to exert more energy to make adjustments, which can trigger bigger weight loss.

8. Drink More Water!


We all know that water is healthy, but what you may not know is that it could help you shed excess pounds. Each day, drink enough water so that your urine is clear. A recent study showed that your metabolic rate jumps within 10 minutes of drinking ice-cold water, and it stays up for an additional half-hour after you drink it. Research has also found that drinking an average of 6.5 cups of water per day helped people consume 200 less calories a day.

9. Switch to Whole Grains


Instead of white pastas, breads and flour, switch to whole grains. Packed with fiber, whole grains keep you full longer, stabilize blood sugar, and are loaded with vitamins, minerals and antioxidants. Plus, a diet rich in whole grains has been tied to lower rates of chronic disease such as diabetes, high blood pressure, high cholesterol and obesity. Restock your pantry with fiber-rich whole-grain carbs such as:

• Quinoa
• Oatmeal
• Whole wheat bread
• Brown rice
• Whole grain pasta

10. Try a Cleanse


Still can’t quite shed those last couple pounds? The answer might lie in a cleanse, a quick way to eliminate toxins that might cause bloating and inflammation. Traditional cleanses can involve extreme low-calorie fasting, which can slow your metabolism and actually harm your body. Luckily, Dr. Oz has formulated a 48-hour weekend cleanse is based upon eating certain foods that keep your detoxifying systems running smoothly and revitalize your body.

Click here for Dr. Oz’s full 48-Hour Weekend Cleanse
Click here for the cleanse recipes
Click here for the cleanse shopping list

Changing behavior

Stanford Professor BJ Fogg, one of the world's leading experts on changing behavior. Here are three scientifically proven ways to form a new habit:


1. Increase your motivation. (HMMMMMMM what can i do to increase my motivation which as of recently has tanked )

2. Make your desired behavior easier to do. (but i don't like exercise so how do i make it easier to do when i dont' like to do it at all)

3. Achieve a smaller goal first.
(five pounds)


Think about your goals. How can you motivate yourself? Can you announce your goal and put your ego on the line? Can you setup your environment so your goal is easier? Can you take one small step forward today?

Losing Weight -- a great article i found

1.) Focus on a change of heart, not a change of mind. Losing weight through changing what and how much you eat doesn't happen because you rationally decide to lose weight. You have to have a change of heart; that is, you must get in touch with your deepest, heartfelt desires.
Your motivation may not be positive. Indeed, it may stem from a fear of loss. For example, you may not want to get sick. Or you may not want to be ostracized. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Getting fit must become a priority and your life must be organized accordingly. Nobody can change you but you, and once you've made the changes, you need to stay focused. Successful individuals keep their motivation in the forefront of their minds all the time.
2.) Practice self-discipline. Self-control is a muscle that, like other muscles, needs exercise and strengthening. Change doesn't happen because you want it to happen. Each time you resist temptation, you are developing greater self-control. Success breeds success. Facing down temptations builds strength for future decision moments. Some of my clients throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.
Self-discipline is required for behavior change, but does that mean that the lack of self-discipline causes obesity? No. That would be like saying aspirin helps a headache go away, so headaches are caused by a lack of aspirin -- which is nonsense!
3.) Eliminate or reduce sugary, fat-laden foods. Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?
What is often misunderstood is that these dependences exist on a continuum. You can be mildly, moderately or severely dependent, and the degree of dependence determines how difficult it will be to change.
4.) Make history your teacher, not your jailer. You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won't repeat the error. No one is perfect. Be sure to acknowledge what you are doing right, not just what isn't working.
5.) Surround yourself with friends, family and colleagues who will support your effort. Getting fit and losing weight absolutely require others. Although you alone can make the changes you need to make, you can't make the changes alone. Not only in terms of eating, but in all areas of our lives, we are much more influenced by other people than we imagine. One of the most potent forces for positive change is the emotional support of the individuals who surround you.
You must, however, ask for the support you need. Don't assume that others know what would be most helpful to you. Similarly, you need to avoid those people who aren't on the same page as you. Social pressure can work for you or against you. Hang out with the right people.