Get Ready for Summer!
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Get Ready for Summer!
How Do I Pick the Best Weight-Loss Diet?
Summer is around the corner, and for many people thoughts turn to
feeling slimmer for those summer clothes. But how to choose which diet
is right for you? First, seek guidance from your healthcare
practitioner. Then decide what kind of diet meshes with your lifestyle
and personality. The better the diet fits you, the greater your chances
are of reaching your weight-loss goal, so ask some questions before you
How does food fit into my day?
Before you jump into a diet program with both feet, consider your
lifestyle so that you set yourself up for success:
- Are you a parent who prepares all the meals? Consider diets that
arenít disruptive to your routine. Too many restrictions will sabotage
your best intentions. Adapt a diet that wonít have you doing double duty
- Are you a single, active professional? Access and time to exercise
at gyms, studios, and nearby parks will be a boon to any diet you
choose. Sustain your energy levels by choosing a diet that isnít too low
in calories or fat.
- Do you travel extensively for work? Think ahead to what you can
realistically eat on the road. Narrow food choices or nutrient-balancing
diets will make eating out an arduous task. Incorporate exercise
routines into your daily plans whether itís booking a hotel with a gym
or packing running shoes for each trip.
How do I best like to eat?
Rather than deny your innermost urges, let your personality take
center stage when finding the right diet:
- Are you highly organized and detail-oriented? You might lean toward
nutrient-balancing (The Zone) or low-fat diets that give you precise
guidelines to follow.
- Do you work best with outside motivation? Support-group weight-loss
programs, such as Weight Watchers, work for many people who succeed when
fellow dieters are there to cheer and reinforce their diet goals.
- Are you an avid snacker or a three-meals-a-day person? Diets with
prepackaged foods parse meals out in neat, calorie-counted packets; this
might work for people who feel their snacking calories add up to too
much. Three-squares-a-day people might find that nutrient-balancing
diets or low-carb, high-protein diets sustain them between meals.
- Are you a vegetarian? High-protein diets that emphasize meat and
dairy rule out the vegetarian crowd, while low-fat, high-fiber diets
more closely approximate an herbivoreís eating patterns.
How can I get in enough exercise?
Choosing an exercise routine that you enjoy will help you lose weight
and keep it off, so try to work in a workout that you can stick to:
- Do you like to work out alone? Try running, cycling, or swimming.
- Do you need the motivation of a gym? Take up weight-lifting,
exercise classes, or hire a personal trainer.
- Do you like the camaraderie of team sports? Join a rowing, soccer,
or other team.
- Do you crave adventure? Take up kayaking, rock climbing, or other
Regardless of which diet you choose, aim to lose weight slowly, 1/2
to 2 pounds (0.25 to 0.9 kg) per week. Eat smaller portions and take in
fewer calories than you expend. Donít skip meals in an effort to cut
calories. Make eating moderately and sensibly your lifelong diet!
A Closer Look at Weight-Loss Supplements
Whether youíre struggling to lose your last 5 pounds or embarking on a
more ambitious plan to shed 20 or more, start with the basics: consume
fewer calories, exercise more, donít skip meals, and start your diet
with a stamp of approval from your healthcare provider. Combining these
recommendations with the moderate use of safe, natural supplements may
help you in your quest toward a slimmer self.
||Take under medical
supervision: 600 to 900 mg daily for no more than 12 weeks
has been shown to reduce appetite and to promote weight loss.
||100 mg twice per day
||7-KETO has been shown to promote weight loss in overweight people.
||5 grams (providing
890 mg of gamma-linolenic acid) per day
||In one study,
supplementing with borage oil helped reduce the amount of weight
regained by obese people who had previously shed pounds.
||800 mg daily
a study of obese people following a low-calorie diet, those receiving a
calcium supplement lost significantly more weight than those given a
||Refer to label
||Chitosan is a fiber-like substance that may
reduce fat absorption. One study found it to be an effective weight-loss
|Conjugated Linoleic Acid
to 4.2 grams daily
||Though the evidence is conflicting, some
studies have shown CLA to be effective at helping people lose body fat.
|Fiber (All Forms)
||5 to 7
||Several trials have shown that fiber
supplementation from a variety of sources accelerated weight loss in
people who were following a low-calorie diet.
supplying 270 mg of EGCG and 150 mg of caffeine per day
tea extract rich in polyphenols may support a weight-loss program by
increasing energy expenditure or by inhibiting fat digestion.
||3 grams per day or 17 mg
per pound of body weight per day
||HMB may improve muscle growth
and overall body composition when combined with an exercise program in
people who are not already highly trained athletes.
||Read details for
||One study found hoodia to be effective at curbing
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