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An eye on fitness, diet, nutrition and a workout routine helped along by a smartphone app can all contribute to a successful weight loss program.(Photo: Getty Images/iStockphoto)

Oh, we wish we could wave a wand and make losing weight and getting in shape as easy as bibbity bobbity boo for us and for you.

Regrettably, it requires a lot more patience and thought than putting on all that weight and getting out of shape did in the first place.

But today, as we launch our 10th annual News Journal-Christiana Care Healthy Living Weigh to Go Health Challenge, we can offer you 10 ways to kick start your own personal journey down the scale and up the mountain.

If you havent signed up for the challenge yet, you can do so at http://www.delawareonline.com/weightogo. Well track the weight you lost (you dont have to tell us your actually weight; just how much youd like to lose in the eight-week challenge). There are weekly prizes chosen at random among the participants that include 76ers Tickets; a Concord Pet gift card; Shop Rite gift bags; a Target gift card; a Hagley Museum & Library annual membership; and a round of golf for four at Deefield. Grand prizes, also chosen at random from those who have participated, include a YMCA membership, YMCA memberships for a family of four and a grand prize of a $1,000 VISA gift card.

Already, Mary Dickert of Newark has been told shell get tickets to Riverdance20 when it hits the boards at the Playhouse on Rodney Square just for being among the first to sign up on Feb. 2.

Registration ends Wednesday.

Here are 10 simple ways to get started on your own health journey:

1. Out of sight, out of mouth. Either purge your kitchen, or hide the goodies that cause your downfall. Sometimes, its not so easy to just toss cookies, crackers, chips and other things that sabotage our diets. Maybe you dont want to throw them into the trash after you paid for them. Maybe there are others in the house who want them. Maybe, like Girl Scout cookies, you can only get them for a brief period a year. But you can hide them. Get the chips off the counter or top of the fridge by tossing them into a cabinet you dont use much. Throw the cookies in the back of the freezer. Put healthier choices in front of the cheating choices in the fridge. Because if you dont see it, you are far less likely to think, Oh, just onnnnnnnnnneeeeeeeeee and then eat half the bag.

2. Start tracking what you put in your mouth. Do it in a little notebook or on your smartphone. Just stop a moment and write down. It makes you think about it. Youre less likely to grab candy from the office jar when you remember you had a Salted Caramel Coffee on the way to work. Keeping track will serve to slow you down a bit and make you think a bit. After youve been doing it a while, you can look back and find patterns you might want to reconsider.

3. Try to eat mostly plants. The fresher the better. That can mean salads or steamed veggies, but it can also mean tossing spinach and other plants into a smoothie. Plants include grains, fruits, vegetables, nuts, seeds and beans. But do think portion control. Six handfuls of cashews at one time is NOT a healthy choice and unlikely to count as a balanced meal among most humans.

4. Join a gym or class. According to Medline, researchers from Iowa State University said those with a gym membership get deramatically more aerobic and strength-training activity than those who don't. Study author Duck-chul Lee, an assistant professor of kinesiology, said in a press release: "Gym members were 14 times more aerobically active than non-members and 10 times more likely to meet muscle-strengthening guidelines, regardless of their age and weight." U.S. health officials recommend that adults get 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week.

5. Read food labels. Knowing whats in your food, whether its in the meat case or on a grocery shelf enlightens you and helps you make better decisions in limiting high-fat and carbohydrate-rich foods. Not sure what all that means? Its easy to look up online, and ShopRite, Safeway and other area grocery stories offer lots of label information, as well as recipes, advice from their own dietitians and recommendations on the healthiest ways to shop the stores. Many also offer classes. Stop by and ask for help.

6. Increase your fiber intake.That not only means eating fresh fruits and veggies, or as close to fresh as possible, but also whole grain breads and oats. It will help you feel fuller and help your digestive tract work more effectively.

7. Study portion control. Americans in general expect and eat huge portions of food all day long. A bit of shorthand: Anything bigger than the palm of your hand is probably too big. That has bigger implications when its red meat or sweets.

8. Get some sleep. Studies have linked lack of rest with people being overweight and obese. But its also true that getting sleep can help your immune system operate at its best, which is useful with flu season raging around the state. Is someone telling you that you snore at night and wake yourself up, or that you stop breathing? Pay attention to that, and check it out with a doctor.

9. Add movement to your day. It doesnt have to be dramatic. Set your watch and walk a lap around the office every hour, or around the parking lot or deck at lunch. Skip the elevator and take the stairs even some stairs. Park farther away than normal. Stretch while you watch TV at night or do simple exercises that are easy to find online. Every little bit does count and will help. And if you start out small, how knows how far you can go over months to a year?

10. Cook for yourself. Lots of studies out there indicate that people who cook for themselves eat better and eat fewer calories. Thats partly because they know exactly what theyve put into it and partly because theyre getting exactly what they want.

Contact Betsy Price at (302) 324-2884 or beprice@delawareonline.com.

Whats coming in the 8 weeks of the Healthy Living Weigh to Go challenge

In the coming eight weeks of the Healthy Living Weigh to Go challenge, well be looking at the best eat less, move more advice, but also at personal and community programs tied to the health of the First State.

Beyond what each of us put in our mouths, the state, Christiana Care and other health officials are moving to increase the base health numbers of all Delaware residents.

Some of that is through programs that are general, such as providing walking and biking paths around the state, and some of it is very specific, such as programs designed to get the disabled moving, the importance of health screenings and Knowing Your Numbers, a Christiana program designed to help education people about what blood pressure, blood sugar, cholesterol levels and more mean to their health now and down the line.

Along the way, well look at violence prevention programs, educating teens about their bodies and health and programs designed to keep people in the healthiest of situations even in the face of money problems, recent surgeries, disabilities and age.

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10 easy things you can do this week to lose weight - The News Journal

FORT MYERS, Fla. Every day is hectic for Valentine Antal, who has two young children.

Meals are really difficult, she said. I struggle constantly. Anyone who wants to bring me dinner, I welcome it!

When she has time to prepare food, she tries to watch what she feeds her kids.

I try to stay as organic as possible and as fresh as possible, she said. I try to stay away from processed foods.

PROCESSED MEAT

One processed food to avoid is lunch meat.

It was back in October 2015, the World Health Organization came out with this amazing research that stated deli meats have been proven to be linked to certain types of cancer, specifically colorectal cancer, said Sarah Allaben, a registered dietitian with Lee Health. Its a class one carcinogen, in the same class as cigarettes, in terms of the risk factors for getting cancer. So thats scary.

Allaben suggests looking for different types of meats at the deli.

Look for packaging thats made from whole breast without any type of preservatives or chemicals added, she said. It will say sliced from whole turkey breast or sliced from whole chicken breast and it will say no preservatives, no chemicals and just to be a smart consumer and just to be a smart consumer flip it over and make sure theres nothing funky going on.

HIGH FRUCTOSE CORN SYRUP

Avoiding high fructose corn syrup can be tricky when looking at packaging, Allaben said.

A lot of fruit-based products that are packaged, a lot of your fruit snackscertain types of fruit juices or anything like that a lot of times on the packages it could say its all natural or made with real fruit, she said. That doesnt tell us enough. We need to flip it over and see if theres any of that high fructose corn syrup they snuck in there because they could put a very small amount of the good fruit in there and put in that high fructose corn syrup to make it taste so great.

TRANS FAT

Another key word to look out for is trans fats.

The thing with trans fats, is they are a man-made fat, Allaben said. Theres nothing wholesome, theres nothing natural, and theyve been linked to a lot of cardiovascular and other issues.

An FDA regulation required companies to remove trans fats from food by 2018, said Allaben, who added that keeping them in food will require approval.

WHOLE WHEAT

If you think whole wheat is healthier, youre right, but make sure whole grain flour is the first ingredient, Allaben said.

The first ingredient might actually say white bread, or white flour enriched, so really make sure the first ingredient actually says whole grain flour, she said. Thats how youre going to know youre getting a whole grain product.

BPA

Stay away from the chemical BPA, which can leak into food, Allaben said.

Its a chemical thats put into packaging like plastic water bottles, plastic containers, cans, things like that, she said. They put a seal in between the product and the food, but a lot of time the BPA can leach into our food, especially if we microwave certain things or put hot tea or hot coffee in plastic bottles. A lot of companies have removed BPA but it doesnt mean its been removed from every product. So just make sure if youre buying something packaged or water bottles or baby bottles especially for pediatric patients, make sure it says BPA free.

ADDED SUGARS

Added sugars were placed under carbohydrates on nutrition labels, but that can be deceiving, Allaben said.

Just because you can tell how many carbohydrates in the food, you dont know whats been added during the manufacturing process, she said. So by 2018 the plan initially was to have added sugars with how many grams of added sugars are on there so that consumers know. Unfortunately the government might be taking that away. They might not actually let that go through. We just have to wait and see what happens.

GOING OUT TO EAT

Avoid big calories when eating out with your children, said Julia Calderone with Consumer Reports.

According to the Department of Agriculture, the average kids meal with an entree, side, beverage and dessert has about 1,000 calories, she said. And thats actually close to the amount that an eight-year-old should have in an entire day.

Consumer Reports recommends sharing food from the regular menu with children. Portions are generally over-sized so you will both eat better as a result,they said

Its not enough to just make a healthy entree choice, Calderone said. The sides, drinks and desserts can actually be packed with calories, fat and sodium. Ask your server to substitute fruit for fries, or get milk instead of juice.

Consumer Reports nutritionists also warn that anything with cheese or a creamy sauce is loaded in fat.

If dining at a chain restaurant, a small apple logo next to certain items on the kids menu indicates theyre from the Kids LiveWell program. Participants offer at least one meal and one side dish that meet healthful nutritional guidelines.

Many restaurants offer kid-sized desserts that have as many calories as an entree and twice as much saturated fat. Consider ordering just one dessert for everyone to share.

Parents who want to learn more about healthy eating can visit the USDAs Choose My Plate website.

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Want to lose weight? Avoid these six words - Wink News

We may only be in the second month of the New Year, but many people are already struggling with their resolution to lose weight. Stewart Memorial Community Hospital in Lake City will soon be launching a program that asks those trying to lose weight if they are actually eating enough to shed pounds and keep them off. Developed by the doctors who wrote the New York Times best seller, The Full Plate Diet, the SMCH program, Are You Eating Enough to Lose Weight? is designed to help participants discover how to enjoy a full plate of food and lose weight. The key to the program is eating more foods naturally rich in fiber, because they are low in calories and create a full feeling for hours. Maurine Thieszen, a Registered Dietitian at SMCH, will lead the program with the goal of introducing simple steps that participants can implement at their very next meal, whether at home or at a restaurant. This is not a fad diet, Thieszen said. Many people are amazed at how easy it is to get started and make it a part of their everyday life. More information about the program will be provided at a free, 45-minute session taking place at 4:30 p.m. on Tuesday, Feb. 28, at the Stewart Memorial Community Hospital. Access to more information and instructions on how to RSVP for the session can be found below.

_________________________________

More information or to RSVP: Maurine Thieszen

Phone: 712-464-4249

Email: mthieszen@stewartmemorial.org

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SMCH Wants To Help You Learn How To Eat More To Lose Weight - 1380 KCIM

Lexington Herald Leader

Trying to lose weight? The colder months might be the perfect time Lexington Herald Leader Climate-related factors can directly change a person's behavior, and these factors can have a certain impact on intentional efforts to lose weight, said Sang Youl Rhee, who led the research team at Kyung Hee University Medical Center in Seoul, South ...

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Trying to lose weight? The colder months might be the perfect time - Lexington Herald Leader

Mama June Shannon is "virtually unrecognizable" after her recent weight loss ... and she wouldn't have it any other way.

The reality TV star chronicles her transformation on WEtv's upcoming reality show, "Mama June: From Not to Hot." And while she won't debut her new look (or reveal how much weight she's lost) until a series finale party for the series in March, Shannon told TooFab she's "very happy where I am now," adding, "I'll never go back to where I was."

We've confirmed she got both a gastric sleeve and skin removal surgery for the 7-episode series and is clearly pleased with the results. "The gastric sleeve is ... I've not had any complications. I'd definitely recommend it," she explained. "Before you have any skin removal surgery done, it is recommended you do have some kind of gastric, whether its the lap band or the gastric sleeve, but I've had no complications with any of my surgeries. I've actually had a pretty good recovery, the doctors are surprised I've not been in as much pain and I've recovered very easily."

"As everybody knows, when you do lose weight, there is stuff that you want to get fixed that makes you look better," she added of the skin removal process.

But it wasn't just her appearance that set Shannon on her weight loss journey.

"I just decided it was time for a change, to be more healthy and to do something for myself because I do so much for everybody else," she said. "At first, people were saying, 'You're losing weight, you look great' and I just ran with it."

Mama June's weight loss meant major changes in her lifestyle. Not only did she struggle with "working out when you don't want to," she also caught some flack from her family members about her new diet.

"I'm trying to cook healthy, but when you got teenage kids, they're going to not wanna eat everything you want to cook that's healthy. But they're trying," she said of daughters Alana (AKA Honey Boo Boo) and Pumpkin. "[They] still live at home and they've been, 'OK mama we support you, but we don't want to eat all of your healthy stuff all the time!'"

While Shannon has to keep a low profile until the big reveal, she told TooFab she's ready to get back out in the public eye, in hopes it helps some of her fans.

"I hope that somebody will realize that's going through the same weight loss struggles that they're not alone and realize it's not all peaches and cream," she said. "I hope one person gets something out of it, that they realize the struggles are really real. I'd tell people who are struggling with weight, just take it one day at a time. You can't just give up because it seems like the easy way to go. Trust me, I wanted to give up several times through this journey."

Shannon added the show will also update fans of her former TCL series, "Here Comes Honey Boo Boo," on what Alana, 11, is up to now.

"She is a middle schooler, she's doing very good. We've had a lot of fun with this and even though it's more about where our life is now, the girls are a huge part of the show," said Shannon. "I think fans are gonna enjoy that they'll be able to catch up with Alanna now, but also realize there is some real life issues that are going on, a different side they didn't see of the family on 'Here Comes Honey Boo Boo.'"

"Mama June: From Not to Hot" premieres February 24 on WEtv.

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Mama June 'Very Happy' After Weight Loss -- 'I'll Never Go Back to Where I Was!' (Exclusive) - TooFab.com

As the Angels assembled for their first team meeting of 2017 this week, their owner filtered through the Tempe Diablo Stadium clubhouse to offer handshakes and salutations across the room.

When Arte Moreno reached the locker of Huston Street, the 33-year-old reliever he will pay $9 million this year, he extended a hand and a backhanded compliment.

Im really glad you lost some weight, Moreno told Street.

Then Moreno moved to greet Streets competition for the closer role this season, Andrew Bailey and Cam Bedrosian, both seated nearby. This is an unusual situation. Street has 324 career saves. He last competed for any job eight years agowith Colorado, back when the Rockies held their spring training in Tucson.

I said the same thing in camp then that Im going to say now: Im going to do my best topull for these guys, Street said. But I want to be the closer, and I hope they choose me. Im getting ready for the season, same as I always am. Im not trying to pitch different to win a job.

While hedoes not plan to pitch differently,he is preparingin a radically different way.

Street lost some weight because twoyears of winter inertia caught up to him and he underperformed while overweight last season. Street lost some weight because he could be a free agent at years end and his future earning potential depends on him winning this competition.

The spiral out of shape started Sept. 30, 2013, when Streets father, idol, financial advisor and Texas football icon, James, died froma heart attack. He had to grieve, and he had to handle the familys businesses.

I literally couldnt give a about baseball at that point, Street said. My dad just died. And we were getting sued by nine different people. I was running 180 employees across businesses that make $40 million a year in revenue. Every day we werent making that revenue was costing my mom $110,000.

Since high school, Street had worked out with Lance Hooton, an Austin sports performance coach. As Streetsstature as a steady closer and income increased, he installed an expansive, expensive gym within his Austin home, and they trained there. That November, when Hooton showed up at his house at 6 a.m. to conduct their scheduled workouts, Street turned himaway.

Sometimes, hed ignore the doorbell ringing altogether. Other times, hed come to the door half-asleep and tell Hooton he couldnt do it. Hooton still charged him at least six times before giving up altogether.

I love Huston like a son, Hootonsaid in a Thursday phone interview, but theres no free rides.It was a shame seeing this amazing facility he put into his house go unused.

That winter, Street did little exercise and no throwing until mid-February. His weight ballooned up to 226 pounds, up 30 from his peak. But, somehow, he logged the best season of his career, converting 41 of 44 saves with a 1.37 earned-run average. No closer was better. He repeated the regimen that winter, with a bit of added lifting, and saved 40 more games in 2015, albeit with a 3.18 ERA.

I was kind of just cruising on the work from five years earlier, Streetsaid.

Said Hooton: It was a ticking time bomb, and he knew that. He was just playing with house money for a couple years.

The aspect Streetfailed to considerwas age the fallacy of my ways, he said.

So, 2016 happened. Bothered by an April oblique strainhe did not allow adequate time to recover and persistent knee pain that required surgery, hethrew a career-low 22 1/3 innings. His fastball was slower than ever, and he registered a career-high 6.45 earned-run average, more than doublinghis standard. TheAngels told him before years end that hed have to compete to be the 2017 closer.

And, they said, lose the paunch.

Streetcalled Hooton and they went to work like old times. Most winter weekdays, theyd start at a track and do sprints, hurdles and medicine-ball throws. They squatted heavy weight and revisitedOlympic weightlifting. At home, he cut most carbohydrates from his diet, save for Sunday kolaches with his children.

He reported losingabout 15 pounds and loweringhis body fat from 18% to 12%.

I think he's in the shape that he needs to be, Angels Manager Mike Scioscia said.

The Angels possess a $10-million option to retain Street for 2018. They can pay that, or pay $1 million to buy him out of it. At this point, abuyout is far more likely. That, of course, was motivation.

Lets make not any mistake about it, were talking about a business here, and hes made a business out of being really good, Hooton said. That, in combination with, hes in a contract year and hadthe most embarrassing season hes ever had in any sport in his life.

Street values his fathers advice about the comfort hard work creates. He believes hell succeed. But even if he doesnt, he said, he knows he tried.

When I started the season last year, the ball was coming out of my hand as clean as its ever come out of my hand. It just wasnt going as fast, Street said. That can only be attributed to one thing: Lack of strength. Or, youve lost it.

I gotta go prove this year that I havent lost it. And I love that.

Teams guided by former Angels teammates Troy Percival and Darin Erstad will open their college seasons Fridayat Tempe Diablo Stadium. A weekend series is scheduled.Percival is the coach of UC Riverside; Erstad is Nebraskas coach.

pedro.moura@latimes.com

Twitter: @pedromoura

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After losing weight, Angels' Huston Street is ready to shed a difficult ... - Los Angeles Times

Freezing temps are no excuse to give up on fitness. As it turns out, you might stand a better chance of losing weight when it's cold.

A new study published in the journal Scientific Reports found that people actively trying to shed pounds had the best results when the temperature dropped. The more inhospitable the weather, the more conscientious people became about keeping track of their meals and calories.

"Climate-related factors can directly change a person's behavior, and these factors can have a certain impact on intentional efforts to lose weight," said Sang Youl Rhee, who led the research team at Kyung Hee University Medical Center in Seoul. "In addition, various climatic factors can lead to a significant change in the level of energy expenditure in the body."

Researchers tracked the weight loss of 3,274 people under 42 throughout Europe, the Americas and Asia with Noom Coach, a fitness app that can pinpoint the location of users. They then used a meteorology service, called Weather Underground API, to monitor conditions, and discovered that colder temperatures and lower dew points as well as higher wind speed and precipitation were all linked to the app users' weight loss.

On average, people logged into Noom 110 days during the year-long study, or roughly every three days. Men tended to use the app more frequently than women and were more likely to lose weight. People who logged their meals regularly, especially dinner, lost the most weight.

"During the weight-loss journey, it's important to focus on changing the underlying behaviors that lead to obesity," said Rhee, an endocrinologist. "Those who continue logging food and have an awareness around what they are eating will be most successful in losing weight."

Other studies have explored the relationship between cooler temperatures and burning fat, including one in the journal of Trends in Endocrinology and Metabolism that said spending time in the cold can boost calorie burn by up to 30 percent. Yet those studies primarily examined the molecular breakdown of fat, not the behavioral connection between temperature and weight loss.

Chronicling meals, physical activity and weight have been proven in previous studies to be effective ways to lose weight. A Kaiser Permanente study of 1,700 people found that those who kept a daily account of what they ate lost twice as much weight as those who kept no record.

Noom, which launched in 2012, lets users choose from a variety of courses, ranging from 16 to 22 weeks, designed to prevent or manage chronic diseases such as hypertension and diabetes. Courses are created by physicians and come with a coach to guide users through the process. One week might be dedicated to understanding triggers to unhealthy foods you're eating while another focuses on getting you to try a variety of veggies.

"It's a cognitive behavior-based program, meaning you're trying to understand what makes you have certain habits and behaviors and change your thinking around those behaviors and habits," said Artem Petakov, president and co-founder of Noom. "There are different exercises to make you more mindful and more likely to problem-solve around those areas."

Petakov said Noom has worked with other researchers, including a team at the Icahn School of Medicine at Mount Sinai Hospital in New York, on wellness studies. In this case, the team at Kyung Hee approached the company, which has 45 million users worldwide, to get a diverse collection of anonymous data.

The study did not take exercise into account, but Petakov said that's not necessarily a shortcoming.

"The popular notion is that physical activity is the key to achieving weight loss, but the truth is it's more about nutrition," Petakov said. "When it's colder, you have more time to focus on the nutrition aspects, cooking more for example, and just have more time to dedicate to it without as many distractions as far as going outside."

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Trying to lose weight? The colder months might be the perfect time - messenger-inquirer

Runner's World

5 Foods to Help You Stay Fit and Lose Weight This WinterPlus 5 Foods to Avoid Runner's World How are those New Year's weight loss resolutions holding up? If you're like most of us, you could use a boost right about now. After all, it's hard to maintain motivation when summer (and all that tempting outdoor time) is still far, far away. The good ...

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5 Foods to Help You Stay Fit and Lose Weight This WinterPlus 5 Foods to Avoid - Runner's World

Women's Health

What To Do If You Want To Lose WeightBut Just Can't Motivate Yourself To Get Started Women's Health You know you want to shed pounds and you're pretty clear on the changes you need to make to reach that magic number on the scale. But you also know that gettingand stayingon track can be super-daunting, especially if you're running low in the ...

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What To Do If You Want To Lose WeightBut Just Can't Motivate Yourself To Get Started - Women's Health

DR. DAVID LIPSCHITZ, MATTERS OF YOUR HEALTH Published 10:54 a.m. CT Feb. 14, 2017 | Updated 12 hours ago

Dr. David Lipschitz(Photo: Matters Of Your Health)

Its time to end the diet debate. Stop the nagging comparisons of Adkins versus South Beach, fat versus calories, or protein versus carbohydrates. In a very carefully designed study published in the New England Journal of Medicine, researchers compared the weight loss for obese individuals on four unique diets, and the results are quite clear.

No matter the diet used, success depended on two important factors: the fewer calories consumed the greater the weight loss andthose who had a strong support network of meetings, weigh-ins, and counseling lost much more weight than those who didn't.

In this particular study, participants followed either a low-fat, normal protein diet; a low fat, high protein diet; a high fat, normal protein diet; or a high fat, high protein diet. After one year, all four groups experienced roughly the same average weight loss of approximately 6 kg (13.2 pounds).

By year two, most dieters had regained some weight, but they were all still about 3 kg (6.6 pounds) lighter than before the study started. In addition to pure pounds loss, researchers also examined the quality of life, including how hungry the dieters were, their level of satiety after eating, and satisfaction with the diet plan.

In this area, all four groups presented with the same results. In every case, weight loss led to quantitative improvements in health, including the reduction in cholesterol levels and decreased insulin resistance.

There are several important messages from this study. First, if you want to lose weight and keep it off, join a research study. Results are invariably better in research subjects than the average dieter. These dieters were closely monitored and constantly engaged in the dieting process.

For the average American dieter, the statistics are not encouraging. Over 95 percentof dieters tend to regain any lost weight, often becoming heavier than they were before beginning to diet. Just like alcoholics and gamblers benefit from having a sponsor and attending meetings, so too do overweight individuals need help if a diet is to succeed.

So, if you plan to diet, make sure you identify a counselor (usually a dietitian or nutritionist) and a support group that you can meet with frequently. Continued reinforcement, encouragement, and weigh-ins is the best way to reach a target weight and keep it there.

Second, the most important predictor of weight gain or weight loss is not what you eat but how much. Metabolically, when taking in fewer calories the body must turn to its own fat and muscle for energy, which ultimately results in weight loss.

It has been suggested that dieters who consume a high fat, low carbohydrate diet develop satiety more rapidly and may experience decreased appetite because of an accumulation of ketones. However, this study shows that satiety was equal regardless of the diet. Researchers directly correlated the amount of weight loss with the amount of food taken in more food, more weight; less food, less weight.

This information simply strengthens my belief that the best diet is the Dont Diet. I like Michael Pollans mantra: Eat food. Not too much. Mostly plants. Simplify your relationship with food and work on creating the healthiest meal plan possible, always paying attention to portion sizes.

Be prudent. Reduce calorie intake by avoiding fatty foods and starches. For proteins, try to choose lean meat and fatty fish. For carbohydrates, seek the starches that are complex and rich in fiber. Snack on fruits and vegetables.

Always try to consume monounsaturated fats and omega three fatty acids over saturated fats or the highly processed trans fats. If eating out, skip the appetizer or take half of your meal home eat slowly. This will optimize the chance that you will become satisfied and keep you from overeating.

Finally, any healthy diet must be accompanied by exercise. Just go.The more exercise the better. Walk, raise your heart rate, and do not forget the importance of balance, stretching and resistance training.

Take some time to reevaluate your diet plan its never too late to make healthier choices. Remember: fewer calories plus more support equals less weight.

Dr. David Lipschitz is the medical director for the Mruk Family Education Center on Aging and the Fairlamb Senior Health Clinic. Contact him at askdrdavid@gmail.com

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Final Answer: If you want to lose weight eat less - Baxter Bulletin

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