1200 Calories on 3 Different Diets

                    

Check out what 1200 calories looks like on different diets.

Let me know what do you think?

Related: Vegan Diet? 6 Things To Know Beforehand

5 Things That Can Affect How Quickly You Lose Weight.

Setting a big weight-loss goal is great. But it’s important to be realistic, because it’s not like you’re going to shed 20 pounds in one week—or even five.

“I always remind my patients that they most likely didn’t gain all of their weight overnight, therefore it's unrealistic to expect that they’ll lose it overnight,” says Maya Feller, RD.

Making a lifestyle change—which is what lasting weight loss requires—takes time and effort, so setting small, realistic goals will help you avoid disappointment. “Instead of focusing on the end result—for example, losing 20 pounds—focus on losing a single pound. Next, focus on losing a another pound,” says Keri Gans, RDN, author of The Small Change Diet. “Success feeds success. The more successful you are with your goals, the more likely you will stay motivated.”

So what's that mean for your goals of fast weight loss? And how soon can you expect weight-loss success? Well, no two people lose weight at the same rate.

That’s why it’s important to be aware of all the things that can affect your fast weight loss—things you might not even initially think about in your excitement to start exercising and eating healthy. 

So before you get yourself psyched up to see a certain number on the scale, know that these factors could play a role in how quickly—or not—you can shed pounds.

6 Small Changes That Can Help You To Lose Weight.

Going after weight gain by going on a diet is like walking into a gunfight with a sharp stick. You might make a little dent, but in the end, you'll do yourself more harm than good.

Here's why: Typical diets restrict calories, and that means lowering your metabolism—the calorie furnace in your body that determines longterm weight loss. Going on a diet sends a signal to your body that says "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores.

What's worse, if the food shortage (meaning your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory. 

Want proof that you can lose substantial amounts of weight—and keep it off for good—without ever dieting? Cutting-edge research that pulled together to write The Lean Belly Prescription points the way to quick and easy weight loss. For example:

1. Muscle up your metabolism

Quite simply, metabolism is the rate at which our bodies burn the energy from food calories. During your skinny teens, your body was a raging, hormonally fed inferno. But your burn rate falls by 2 percent every 10 years from your twenties onward, and you know what happens to energy that isn't used: It's stored as fat.

Muscle is several times more metabolically active than fat. The more muscle you have, the hotter your fire burns. And if you activate those muscles through physical activity, the potential fat burn can last for up to 24 hours. Any light exercise that maintains muscle mass will attack fat at the same time.

Related: The 5 Biggest Myths About Eating Fat

Can You Use Hypnosis For Weight Loss?

You’ve tried dieting, along with every form of exercise that even remotely breaks a sweat, but still can’t ditch the weight. You’ve hired trainers, doctors, nutritionists. But there may be another professional you’re overlooking—one who holds the key to keeping your weaknesses from winning: a hypnotist.

You’re probably skeptical. That’s because Hollywood has given us a very specific, and very inaccurate, portrait of what a hypnotist does and is capable of doing. “You won’t turn into a zombie or cluck like a chicken,” says Valorie Wells, Ph.D., a clinical hypnosis practitioner in Kansas City, MO. “Hypnotherapy is really just you telling yourself how you want you to be, whether it’s to sleep better, to lose weight, to drive on a highway at full speed between two trucks.”

And while research is scarce, what we do have says hypnosis works surprisingly well. Early studies found that people who used hypnosis lost more than twice as much weight as those who dieted without the therapy. A study in International Journal of Clinical and Experimental Hypnosis found women who underwent hypnobehavioral therapy lost weight, improved their eating habits, and improved their body image. Meanwhile, a meta-analysis by British researchers found hypnosis can actually help regulate the release of peptides that control how hungry and full you feel.

WHO  SHOULD TRY IT?

200 Calories of Your Favorite Snacks

                       


Check out what 200 calories of some of the popular snacks looks like. Good to know when you have that craving.

Let me know what you think?

Peanut Butter? How Much Can You Eat And Still Lose Weight.

Many of the foods that can spur weight loss are pretty obvious. (Hello, veggies! ) Others, not so much.

Take peanut butter: it’s nutritious, delicious, and goes with everything, but because a single serving (two tablespoons) contains a whopping 190 calories—144 of those from fat—it’s easy to assume that it should be off-limits.

Sure, watching your fat intake is important, but adding peanut butter to your repertoire can be helpful when trying to shed pounds. A review published in The American Journal of Clinical Nutrition suggests that nuts can help curb appetite and control hunger, while a Purdue University study showed that long-term nut and nut butter consumption can actually help maintain weight loss. Peanut butter, for the win!

“In the past, fats earned a bad rap because one gram of fat contains double the amount of calories than the same amount of carbs or proteins,” says Lisa Booth, R.D., registered dietitian and health coach for 8fit. “But if you skimp on fat, it’s likely you’re not giving your body the calories and energy it needs, which can slow down your metabolism.”

Besides providing more protein than any other nut (seven grams per two tablespoons), peanuts are a good source of fiber (two grams) and healthy, plant-based unsaturated fats (16 grams). This nutritional trifecta makes peanut butter digest in slow-mo, keeping you full and satisfied for longer stretches, so you’re less likely to snack or succumb to hunger cravings throughout the day, says Rebecca Lewis, R.D., registered dietitian at Hello Fresh.

CICO? What Is It, And Is It The Key To Weight Loss.

When trying to lose weight, the specific diet plan you're on might not matter much. What experts say gets you pound-shedding results is an equation called CICO or "calories in, calories out." For weight loss to work, you have to restrict calories in some way, so it doesn't quite make a difference if you're eating keto, Whole30, Paleo, or gluten-free, so long as you're making sure you take in less calories than you're burning.

What Are the Origins of the CICO Diet?

"In 1780, French scientist Antoine Lavoisier used a guinea pig to measure heat production as a way to measure energy (or calories) in food," explains Dr. Deena Solomon, a Los Angeles-based weight-management expert and cognitive behavioral psychotherapist and author of Immaculate Consumption: The Path to Lifelong Weight Management. Lavoisier devised a mathematical formula that could be easily calculated.

Measuring energy (or calories), he came up with the name calorimeter for a device to determine how many calories are consumed when eating. "In the early 1920s, Dr. Lulu Hunt Peters, an American doctor, came up with a simple formula based on Lavoisier's precise and scientifically-proven equation: The one and only way to lose weight is to lower calories. This became the universally accepted method for weight reduction," Dr. Solomon says.

CICO and the idea of calories in, calories out follows the notion that weight loss requires a balance between the energy consumed and energy used. "Increasing your calorie expenditure beyond what is consumed will result in the number on the scale going down," says Dr. Adrienne Youdim, an associate clinical professor of medicine at UCLA's David Geffen School of Medicine and a diplomat of the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine.

Related: 6 Ways To Cut Calories Every Day

Dieticians Reveal The Top 5 Diet Mistakes People Make In January.

Year after year, we make resolutions we can't keep, but it's not because we're not motivated! In fact, it may come down to the fact that we're so motivated, we set ourselves up for failure. 

When it comes to diet, so much comes into play, from emotional eating to personal dietary needs and preferences — it can be a little difficult to navigate a New Year's diet. Let's channel all that motivation and be on the lookout for top diet mistakes these dietitians have seen year after year come Jan. 1.

1. Focusing on the "Can't"

"Focusing on what you can't eat or do — and focusing on what's 'off limits' — is a recipe for failure," said Lisa Eberly-Mastela, RD, MPH. And you've probably experienced this before: ever gone on a detox or diet and focused so much on the fact that you "couldn't" have that slice of pizza or "couldn't" eat that croissant that you forgot all about your favourite healthy foods? It's a surefire way to backfire on your plans.

Her solution? Focus on what you can eat. "For January, I always recommend keeping a 'fresh abundance' mindset — fill up your belly and feel satisfied with foods that make you feel energetic (think: fruits, veg, protein) to start off the year and get your energy back postholidays."

I Tried It. Keto Diet

         
                           

Check out this video on the Keto Diet. 

Let me know what you think?

Related: Keto Diet Recommended By Doctor On One Condition

Study Finds Lack of Sunlight Leads To Winter Weight Gain.

Many of us feel a little puffier in the Winter, but as it turns out, there's some unexpected science behind it. Winter weight gain might not just come from those extra Christmas cookies — it could be due to a lack of sunshine! Our bodies really do miss that Summer sun; a study came out and showed that a little bit of sunshine is not only good for some vitamin D and a happy mood, but it may reduce fat and regulate metabolism as well.

The Jan. 10 study from the University of Alberta concluded that "lack of sufficient bodily exposure to sunlight" (read: not getting enough rays) "may contribute to long-term scWAT [subcutaneous white adipose tissue] dysfunction and the current epidemics of obesity, diabetes and cardiovascular disease."

Related: 6 Different Body Fat Types. Here Is The Lowdown

If you just stopped and said, "Whoa, wait . . . wtf is subcutaneous white adipose tissue?" — it's fat. But not just any fat! "[scWAT] is the major fat depot in humans and is a central player in regulating whole body metabolism," the study said. And this particular type of fat — the one that needs the sun's light — plays a vital role in your metabolism. Gives a whole new meaning to "Summer body," doesn't it?

"When the sun's blue light wavelengths — the light we can see with our eye — penetrate our skin and reach the fat cells just beneath [the skin's surface], lipid droplets reduce in size and are released out of the cell. In other words, our cells don't store as much fat," Peter Light, senior author of the study and professor of pharmacology and the director of UAlberta's Alberta Diabetes Institute told ScienceDaily. "If you flip our findings around, the insufficient sunlight exposure we get eight months of the year living in a northern climate may be promoting fat storage and contribute to the typical weight gain some of us have over winter."

Yet another reason to get outside for extra daylight, yes? Just remember to use that SPF and take care of your skin, too. Peter Light warned that "this finding is only an initial observation and that pursuing exposure to sunlight is not a safe or recommended way to lose weight," according to ScienceDaily. But while studies continue to be conducted and this topic is further explored, maybe try one of those sun-simulating indoor lights.

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Cabbage Soup Diet? What Is It And Can It Help You Lose Weight?

“Lose 10 pounds in seven days!” Yeah, dramatic weight loss is possible on the cabbage soup diet. But registered dietitians still urge you to steer clear.

“Oh my gosh, this diet frightens me,” says Elana Natker, R.D., a registered dietitian based in Washington, D.C. “It’s incredibly restrictive, with such few food groups.”

As you may have guessed, one of the main food groups on this diet is cabbage soup. A lot of it. In fact, according to Cabbage-Soup-Diet.com, the key to good results is to consume homemade cabbage soup several times per day. And while there are other foods available—such as fruit, vegetables, skim or almond milk, brown rice, potatoes, and chicken, fish or beef—you’re only allowed to eat these foods on certain days and often only in specific quantities.

Day one, for example, you eat nothing but cabbage soup and all the fruit you want (except bananas). Day two, it's veggies, soup and a baked potato at dinner. Day three, it's all the fruit, soup, and vegetables you can eat. Day four? You get the idea.

But in spite of the high vegetable content (the soup itself is chock-full of veggies like onions, peppers, mushrooms, carrots, tomatoes, celery and, of course, cabbage), the cabbage soup diet supports negative approaches to eating, Natker says. You’re encouraged to “stuff” yourself with brown rice, fruit juice and veggies, and to eat up to eight bananas in a single day, for example.

Study Shows - Extra Sleep May Be Beneficial For Weight Loss

The best news: Sleeping longer may be the key to reaching your health and weight loss goals. According to a new study from researchers at King's College London, people who snooze for an extra hour or so could end up consuming fewer sugars and carbohydrates.

With 21 participants involved, the study was admittedly small; it was also a pilot, meaning more studies would be required to support its findings. Researchers recruited 42 people: half received a sleep consultation intended to up their time in bed by as many as 1.5 hours each night, while the other half proceeded with their bedtime habits as usual. Each person got an individualized set of instructions—no caffeine before bed; set a pre-sleep routine that promotes relaxation; don't go to bed too full or too hungry—and a suggested time to hit the hay.

 Related: Why You Need Sleep To Burn More Calories

Over the next week, participants wore motion sensors to bed and kept diaries detailing their sleep patterns and daily diets. The study found that 86 percent of those in the sleep-consultation group ended up spending more time in bed, and half of them slept longer: between 52 and 90 minutes longer, to be exact. That extra sleep may have been less restful, which researchers chalk up to it being a new habit. Among the control group, researchers saw no change.

It Cost How Much??

              

Check out how the costs of surgery can build up!

Let me know what you think?

9 Thoughts We All Have When We Start a New Diet.

After all of the eggnog lattes and cookie exchanges that dominated your December, it's natural to want a fresh start. You want a new diet to take you out of bloat city, make you feel invincible, and help you lose weight. This will be the year you stick with your resolutions and make them a reality!

If you're trying to make 2018 your healthiest year yet, that's amazing. But, here's the thing, most people don't embark on their weight-loss journeys in a way that is sustainable. Instead, they plunge in with a "go hard or go home" mentality that veers toward the "go home" option once reality sets in.

Sounds like your M.O.? Then you'll majorly identify with this list of the thoughts that will course though the brains of new dieters everywhere.

Related: 8 Ways To Motivate Yourself To Start To Lose Weight.

When you find yourself thinking these common diet thoughts (and yes, we've all been there!), follow our tips to flip the script, learn how to start dieting the right way, and up your chances at success.

Sugar Or Alcohol? Which Is Worse For Your Weight Loss Plan.

Would you rather have a chocolate truffle or glass of wine? How about a warm cookie out of the oven, or a zesty margarita?

Let's talk about sugar and alcohol: two things that have been somewhat demonised in the wellness world yet are still big parts of many of our favourite indulgences. A good glass of wine or a delicious piece of cake is a part of a balanced, well-rounded diet; they can contribute to your overall sanity when you're eating clean! But sugar and alcohol themselves — generally speaking — are not really healthy substances you want in your diet. So is there a lesser of two evils?

We noticed that there's a bit of controversy over which is worse. Sugar can be like a drug and create an addiction that can lead to major health problems. The same can be said for alcohol — it's a toxin and is difficult for the liver to metabolise. Both can significantly contribute to weight gain.

While some trainers suggest eradicating alcohol from the diet entirely, we've also noticed many diet plans allow an occasional glass of wine during the week while forbidding dessert. Is one worse than the other?

Why No Desserts?

7 Tips To Keep Your Weight Loss On Track This Winter.

When you’re trying to lose weight, winter can be a tricky time of year to stay on track. With the cold weather peer pressuring us to spend more time indoors, eat more, and move less, it’s no surprise that this time of year is famous for tipping the scale in the wrong direction.

Just last year, researchers from Cornell University found that our weight starts to climb in October, and peaks roughly 10 days after Christmas.

It’s not so much the amount of weight gained that’s the problem (on average, a 1.3-pound increase during the season), but how long it can take to lose, say the study's researchers. While half of the weight gained by study participants came off soon after the holidays were over, the other half took more than five months to lose. 

But don’t go shopping for elastic waistbands quite yet. Just because winter weight gain can happen, it doesn’t mean it has to happen to you. By making a few savvy seasonal adjustments, you can keep your weight-loss goals on track without depriving yourself of your favorite wintry treats.

Here, seven expert-backed strategies to help you fend off cold-weather weight gain like a champ.


Related: 6 Tips To Avoid Holiday Weight Gain

USE THE FRIGID TEMPS TO YOUR ADVANTAGE

When the temperature drops, so does our motivation to exercise. Sure, snow squalls have a way of adding drama to even the simplest of errands, but they can also do your body good—activities like shoveling snow, scraping ice off your windshield, power-walking down a poorly-plowed street, or having a snowball fight with your friends or significant other can burn major calories, not to mention rev up your metabolism and promote insulin sensitivity (which can help quash sugar cravings), says Florida-based registered dietitian Alyssa Cohen, R.D.

What If You Only Ate Meat?

      

Thought I'd add this video for a bit of scientific fun if you thinking about a High Protein Diet.

Let me know what you think?

Intermittent Fasting - 6 Benefits To Be Aware Of.

If you're not familiar with intermittent fasting, it's not a diet but rather a pattern of eating. You choose a part of the day to refrain from eating, called your fasting window, and the other part of the day to eat, which is your eating window. The most common type of IF is known as the 16:8 plan, where you fast for 16 hours and you eat from noon until 8 p.m.

Intermittent fasting (IF) is gaining popularity, most notably because it can help people lose weight. That's not the only positive effect, though! Here are six common health benefits you'll experience from intermittent fasting.

Related: 5 Types of Intermittent Fasting

Weight Loss

Many people who've failed at other diets or workout programs find success with intermittent fasting. Stephanie Ferrari, a registered dietitian with Fresh Communications, said, "The formula for weight loss is actually very simple. When the number of calories you eat is less than the number of calories you burn, you will lose weight." Since you're not eating for long periods of time, there are fewer opportunities to consume calories, which is why IF helps people eat fewer calories effortlessly. Stephanie also shared a meta-analysis from 2014, which "shows that when using an IF eating pattern, people reduced bodyweight by three to eight percent over three to 24 weeks."

Both Stephanie and Dr. Luiza Petre, a weight-loss specialist and board-certified cardiologist, also note that intermittent fasting raises growth hormone levels and lowers insulin levels, both of which help burn more fat. Stephanie added, "Insulin decreases when you fast, and lower levels of insulin results in burning more fat."

"The most important benefit of fasting is increasing insulin sensitivity," Dr. Petre said. "That means that cells are able to metabolise the carbohydrates better and the doors to the fat deposits are open vs. being locked as in insulin resistance syndrome." She added that your metabolic rate increases by four to 14 percent. "Intermittent fasting will reset your body from burning sugar as fuel to burning fat."

5 Weight Loss Dinner Strategies To Keep You On Track.

No matter how dedicated you are to your weight-loss plan, dinner always seems to be the meal that throws people off, and the culprit isn’t always whatyou’re eating. Sure, you might have planned or cooked a healthy meal, but you’ve also got to consider when you’re eating, what you’re drinking, and what the rest of your day has looked like leading up to your evening meal.

 “I hear a lot of complaints from friends or new clients saying that they are ‘so good’ during the day but blow it when it is finally dinnertime,” says Brigitte Zeitlin, R.D., owner of BZNutrition. “But I ask what happened during the day they were ‘so good,’ it usually boils down to skipping breakfast, or eating too little during the day.”

Think about it—dinner comes with a few extra choices and options that can throw you off your weight-loss game. For example, you likely eat breakfast shortly after waking up, so there’s no question of timing, and at lunch, you probably don’t have alcohol (at least not on weekdays). But when it comes time for dinner, these extra variables can complicate what you thought was just your third meal of the day.

That might seem like a lot to consider for just one meal, but if you implement just a few simple strategies, you won’t have to worry about your meal affecting your waistline, and eventually, they’ll likely turn into lasting healthy habits.

AVOID EATING DINNER LATE AT NIGHT

“Late” can mean different things depending on your schedule, but the point here is to not wait so long to eat that you’re so ravenous and will scarf down way more than you actually wanted or needed for dinner, says Keri Gans, R.D., author of The Small Change Diet.

Happy New Year

Have An Fabulous 2018 and May You Achieve All Your Goals That You Have Set For The New Year.