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Why Snacking Works In Weight Loss

I love to snack. I love the satisfaction of crunching on something salty and following it up with something sweet. I am a self-proclaimed snackoholic. Most people when they think of weight loss, they immediately cut out snacking. What a shame! Without snacks, our lives would be dull with only three square meals each day. I will change your perception of snacking by showing you how choosing the right snacks will help you lose weight and feel better throughout the day.

Why we snack:

There are many reasons why we choose to snack. Sometimes it is because we are bored. Maybe it's because we had a stressful day. Other times, it is because we are simply hungry. If you are truly hungry, even at night, you should have a snack. The key is to snack for the right reason with the right balance of foods. When our bodies are used to eating high sugar, high fat "junk" foods we begin to crave these types of foods. Let's face it: fat, sugar and salt taste good. They may make us feel better temporarily, but after our bodies digest these types of foods, we usually feel worse than before. These sugary, high fat foods will raise our blood sugar levels very quickly giving us more energy, but they will also cause our blood sugar to come crashing down at a very fast rate. This can make us feel tired, sluggish and irritable.

It's important to train your mind to think differently about snacks and your eating habits so you begin to crave the right types of foods. It is also important to keep in mind that a snack should be designed to keep you satisfied until your next meal; it shouldn't fill you up completely.

Snacking can raise your metabolism:

When most of us think of dieting, we think of ways to cut out foods or meals. We automatically restrict and deny ourselves food in hopes that we will lose a lot of weight. Well, that usually works against us, especially when we stop dieting. The key is to eat every 4-5 hours. If you have breakfast at 6:30 am and lunch at noon, you need to eat a mid-morning snack. By restricting snacks, you are putting your body into starvation mode and actually slowing down your metabolism. If you frequently eat healthy foods, you will add "fuel to your fire" and contribute to burning more energy and increasing your metabolism. Always remember that you should be focusing on lifetime changes, not just short-term weight loss goals. Eliminating snacks forever is not realistic, but changing your snacking habits will provide you a lifetime of benefits.

The good, the bad and the ugly:

There are snacks that are really good for us, and those that are not so good for us. When planning your snacks, you want to consider a balance of lean proteins (like nuts, lean meats and low fat cheeses) with a whole grain or high fiber food (like fruits, vegetables, whole grain breads or crackers). Some examples of snacks for a mid-morning energy boost could be a low-fat yogurt, 1 ounce of nuts with a piece of fresh fruit, a high fiber/high protein granola bars, or 1 Tablespoon of peanut butter spread on some whole grain toast. Stay away from the high calorie, caffeine-coffee drinks and muffin from your favorite coffee shop. You could end up consuming around 800 calories and 30 grams of fat from one snack! Stick to snacks that are around 200 calories. If you are feeling sluggish mid-afternoon, try reaching for a whole grain pita and some hummus or make your own trail mix with dried fruits, granola, nuts and some small chocolate pieces. You will have a lot more energy from foods that fill you up, rather than a bunch of empty calories. Also, stay away from drinking soda pop. Try keeping water with you all day and sip on it. Water will give you the feeling of having more energy than a sugary soda. If you tend to snack at night in front of the television, try occupying your mind with a new task. Try crossword puzzles, knitting, or scrap booking. Place your snack food in a small bowl, instead of taking the whole bag with you. This will help you with portion control. And, when thinking of snacks, remember "out of sight, out of mind". If it's not in the house (or at the office), you will be less tempted to eat it!

Treating yourself:

We all like to treat ourselves every once in awhile. The key is moderation. Try healthier options of your favorites and eat less of these high fat, high sugar foods. And, remember it is okay to have a treat. Don't beat yourself up for eating a chocolate chip cookie or having a piece of cake at a birthday party. These special occasions are part of our lives and should be enjoyed. Just remember to balance these foods out with plenty of healthy foods and exercise and you will be on your way to your weight loss goals!

Heather Stefan is a Registered Dietitian with more than 7 years experience with a Bachlor's degree in Dietetics. Heather gained knowledge throughout her career working in both outpatient and inpatient care at two seperate hospitals, writing for local newspapers, and teaching community classes. Her specialities include: weight management using a non-diet approach, lifestyle modification, cardiac care, pre and postnatal maternal health, and diabetes.

Heather is currently a licensed provider for Real Living Nutrition Services, which provides online weight management and nutrition coaching. She is also a health educator in her community and writes a nutrition column for her local newspaper.

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6 Surprising Weight Loss Tips

Researchers at Cornell University's Food and Brand Lab have been very busy exploring ways that food choices can be influenced by how we perceive them. They have watched hundreds of people in every day settings and have developed a set of tips that should help all of us develop easy ways to avoid overeating.

1) Some things look smaller than they really are. Consider short and tall glasses for instance. Chances are you will feel like you are drinking less when drinking from a short glass than you will when drinking from a tall narrow one. The tall one always seems to be bigger, even when the two glasses hold the exact same amount. Research has shown, even with experienced bartenders, that this size illusion causes us to pour an average of 34% more into short glasses. So, don't be fooled by short glasses. Better yet, let yourself be fooled by the tall skinny ones.

2) The closer and easier it is to reach those candies, the more candy we are going to eat. It sounds like oversimplification until you consider that the research found that people ate over twice as many chocolates when they were within arms reach rather than only 6 feet away. Conclusion? Keep those high calorie treats where you can't just reach out and get one. Another problem that this proximity effect will trigger is a zone we enter that you might call 'eating sessions.' When any foods are sitting out within easy reach, we tend to graze and eat more spontaneously and, unfortunately, more often and in greater amounts.

3) There is a reason food ads look so good- you eat more of their food when they do! How many times have you seen an ad on TV and suddenly started craving the food that was being pitched, or how about that 'Double-Chocolate Black Forest Cake' on the menu? The researchers found that people bought 27% more chocolate cake when the menu simply gave it a fanciful name. Remember then that advertising is, after all, only an illusion.

4) If you keep a stockpile of food around in view, you will end up eating it more often. The researchers call this the 'wholesale club store curse.' In their study of 219 adults, they found that stockpiled products are more frequently used when they are visible and in bulk. So, if you want to buy in bulk, at least keep it where you won't see it all the time.

5) Package size will influence how much you pour out of the package. If you buy the giant bag of chips, the researchers showed in a study of 691 adults and 48 product categories that large package size increases consumption an average of 22%. In another study involving different sized popcorn containers at the movies, it was found that people ate 45% more popcorn from the giant containers than the medium ones, even (we have to laugh at ourselves about this one) when the giant containers were filled with 10 day old popcorn.

6) If you want to change the way you eat, do it incrementally. This is particularly true if you are cooking for someone else who needs to make a change in diet. If you want to rebalance the percentage of fruits and vegetables on the dinner table, try making the shift over a few weeks. If you are the nutritional gatekeeper for your family, recognize your cooking style and understand that any modifications you make will probably have a huge impact on the people that eat at your table.

Everyone knows that it is always easier 'to say' what should be done than it is 'to do.' We know that the answer to weight loss is, simply stated, to eat no more food than our bodies require. We know that if we consume more calories than we burn, the excess will be stored as fat- in our bellies, bottoms, tops, thighs. We know that if we are overweight, it is very likely we will end up paying an unwelcome health toll. We also know from experience that this weight loss thing is hard to do! So, give yourself a break. You can lose weight over time if you make regular, incremental changes in your life. You don't have to make yourself miserable. Maybe you can start by acting on these six tips

Remember, too, that this article is for information purposes only. If you have or think you have a health issue, including weight or diet issues, consult your primary care physician for proper diagnoses and treatment.

Personal Fit Weight Loss Guide
dx.doi.org/10.2121/Weight-Loss-Guide-020808
2006 Healthiness, Inc.
This article may only be reprinted unedited, in its entirety, and with all links intact.

Weight Loss Surgery Basics

The physical and mental discomfort associated with being morbidly obese can be overwhelming. There are so many health risks related to obesity, including diabetes, high blood pressure, depression, sleep apnea, and acid reflux. These conditions can greatly shorten a persons life span and quality of life. And often, an obese person has tried every diet and exercise regime out there in order to lose weight, to no avail. For those that are more than 100 pounds over their ideal weight, it might seem like weight loss surgery is the only solution.

Weight loss surgery is often meant for those individuals who are 100 pounds or more over their ideal weight, or that have a body mass index (BMI) over 40. Potential patients often have to show proof (both to the doctor and the insurance company) that they have attempted to lose weight through various means of diet and exercise unsuccessfully.

Weight loss surgery is not intended to be used as form of cosmetic surgery. It is major surgery, with several potential complications, and the decision to do it should not be entered into lightly.

Before making the decision to have any type of weight loss surgery, know all of the facts and options. Ask the bariatric surgeon and any other doctors many questions, and make sure that the answers are completely understood. Know all of the potential risks, and understand the commitment that will be required after the surgery. Weight loss surgery is not a fix-all, and a great deal of effort must be made to maintain weight loss, change bad eating behaviors, and make sure that dietary and nutritional needs are being met.

There are several immediate and long-term risks associated with any type of weight loss surgery. These include:

• Bleeding
• Reaction to anesthesia or subsequent medications
• Dehiscence (the rupture of a surgical wound)
• Deep vein thrombosis (blood clots)
• Infections
• Ulcers
• Stenosis (abnormal narrowing of blood vessels)
• Pulmonary problems
• Injury to or removal of the spleen (due to bleeding)

While the occurrence of many of these problems are rare, it is important to know that they are possible with anyone having surgery, and to know what effects they can have.

There are 2 types of weight loss surgeries, restrictive and malabsorptive.

• Restrictive procedures force the patient to decrease food consumption. These procedures do not disrupt the regular digestive process.
• Malabsorptive procedures cause food to be inadequately digested so that it is eliminated in the stool. These procedures do interrupt the regular digestive process, and can lead to conditions such as anemia and malnutrition if great care is not taken to ensure nutritional maintenance post-surgery.

While weight loss surgery can help those who are morbidly obese and have struggled to lose weight for a long time lost the excess weight, it should not be seen as a magic pill. The surgeries will help patients lose a lot of weight, but it is still up to the patient to change eating behavior, exercise regularly, and be committed to a new lifestyle for the rest of his or her life.

Wayne Mcgregor has a degree in nutrition and dietetics, a diploma in fitness training, and a wealth of experience in helping people to lose weight and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of calorie content of different foods.

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Hoodia Gordonii Benefits Beyond Weight Loss

Hoodia belongs to a category of plants called succulents. Hoodia plants resemble a cactus, and has the consistency of a cucumber. The Kalahari Bushmen of Southern Africa don't eat Hoodia for the taste, but for releasing energy and curbing hunger. For many years the plant has been a dietary mainstay for hunters on long trips. It helps them ward off hunger, thirst and pain while they are hunting and foraging for food.

The weight-loss industry has been abuzz lately with the hoopla over the wonder slimming plant Hoodia Gordonii. Currently, there are around a dozen types of hoodia, and only one however, hoodia gordonii, contains the active ingredient called p57, which is believed to function in the suppression of appetite. There have been no randomized controlled studies of the effects of hoodia gordonii on humans, only anecdotal evidence, mostly after local Bushmen in Southern Africa ate parts of the plant and lost the desire to eat, or had a feeling of fullness.

A clinical trial conducted by Hoodia manufacture Phytopharm demonstrated that repeat dose administration of large doses of Hoodia extract caused a statistically significant decrease in daily calorie intake. By day 15 the calorie intake had decreased by approximately 1000 kcal per day.

At present, the media has come up with a flurry of reports about the miraculous wonder of Hoodia gordonii as simple, nutritional support for weight control. Hoodia gordonii has been featured on the internet, and in all print and television media and radio. It is reported as beneficial weight control when used as a dietary supplement or in drug research.

It was reported that some people who took Hoodia have noticed their appetites reduced within 20 to 30 minutes, and probably lasted for several hours. Their craving for food has diminished, they feel full and experience delays in the onset of hunger. People also have reported an increased sense of wellbeing. In some users, it may take up to 2 to 3 weeks for Hoodia to achieve the desired maximum effect. Hoodia has not been reported to make users feel jittery or anxious, so it is not a stimulant. In fact, there are very few side effects reported with the use of Hoodia.

These days, hoodia is often marketed and sold in the form of capsules, powder, and trans-dermal patches, and has been added to the formula of several already-established weight loss supplement brands. Hoodia gordonii provides great promise for controlling caloric intake - a key factor in the control of body weight.

While obesity reaches epidemic proportions, the afflicted become increasingly desperate to find new ways to control their body weight. You'll eat less, gain a feeling of fullness, feel less hungry, and have a better chance of losing weight; hoodia can even fight obesity if used properly. Hoodia can also help in elevating your mood and increase your energy level.

The benefits of Hoodia are a major example of how the traditional use of folk remedies of natural origin can form a basis for research that may often result in scientific breakthroughs. Most treatment methods have involved the proprietary interests of big business.

Hoodia gordonii will become a dietary supplement of major interest internationally, as there is increasing public knowledge of its apparently miraculous effects on appetite control. Nature is not easily fooled, even though Hoodia gordonii seems to trick the body by giving a sense of satiety or fullness.

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