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Plate Size Diet Myth Debunked
 Your plate size probably won't change the way you eat. A new study has debunked the diet myth that a eating off of a smaller plate will help you to consume fewer calories. New research published in the Journal of Human Nutrition and Dietetics found that plate size had no impact on the calorie consumption of either normal weight or obese individuals.
For years, dieters have been advised to choose a smaller plate at mealtime in order to limit the amount of food that they eat. The theory was that your meal will look larger on a smaller plate and you'll be less likely to overeat. But according to the new study, both normal weight and obese individuals consumed roughly the same amount of calories on both small and large plates.
Even though your plate size won't help you eat less, there are other ways to control portion sizes of the foods you eat. If you find yourself eating too much, try one of these tips:
- Read nutritional labels. The nutritional label will give an exact measurement of a reasonable serving size.
- Avoid buying in bulk. Try to purchase smaller packages of less healthy foods. If the food is not in your house you're less likely to eat it during a weak diet moment.
- Order small portions when eating out. When eating in a restaurant, you can always save half of your large entrée for another day. But better yet, don't order it in the first place. Choose your main meal from the appetizer menu.
If you bought smaller plates to increase your chances of losing weight, don't despair. Remember, plate size had no impact on calorie consumption, so you won't be eating more on small plate either. But you'll want to retire this diet myth and move onto more successful methods of managing how much you eat.Plate Size Diet Myth Debunked originally appeared on About.com Weight Loss on Monday, February 6th, 2012 at 11:59:50.Permalink | Comment | Email this
3 Giant Snack Mistakes
 This weekend, you may find yourself shopping for snacks for the Super Bowl or for the week ahead. If you're trying to find a few healthy options, you'll want to avoid making one of these giant snack mistakes.
- Snack-sized treats. Some manufacturers have begun packaging foods into small sizes and advertising them as low calorie or diet -friendly. You'll see some "100 calorie packs" on store shelves. The problem is that most people don't eat just one pack. The foods are often low in nutrients and high in salt and sugar. Be sure that you read the nutritional label before you buy and multiply the calorie count by the number of packs you will realistically eat.
- Fat-free pretzels. The phrase "fat-free" is tempting when it comes to buying diet friendly foods. Buyers might be tempted to buy fat-free pretzels instead of potato chips or tortilla strips in an effort to decrease their fat intake. While this isn't necessarily a bad idea in theory, snackers often fall into the trap of thinking that because a food is fat free that they can eat more of it. Pretzels are very high in sodium. This option is likely to leave you loaded up with too many calories and too much salt.
- Trail Mix. The term "trail mix" seems to be a catchall phrase for any mix of high salt, high fat, high sugar finger foods. The mixes often contain ingredients that sound healthy, like nuts and granola. The problem is that most of the foods are very high in fat and calories. And because it is eaten as finger food, it is easy to overeat.
Looking for some healthier options? Check out these tips and recipes and remember that portion control is key when losing weight or trying to avoid weight gain.
Photo: Morguefile3 Giant Snack Mistakes originally appeared on About.com Weight Loss on Friday, February 3rd, 2012 at 11:16:03.Permalink | Comment | Email this
People-Pleasers are More Likely to Overeat
If you are a people-pleaser, a person who goes out of their way to make other people happy, you are at higher risk for overeating in social situations. A new study conducted at Case Western University found that college students who identified themselves as people-pleasers were not only likely to overeat in social situations, but were also likely to regret their decision at a later time.
People-pleasers like to keep their social situations free from conflict. "They don't want to rock the boat or upset the sense of social harmony," said Julie Exline in a release. Exline, a Case Western Reserve psychologist and lead author of the study, explained that people pleasers are less likely to turn down food when it is offered to them, even if the food isn't healthy.
So if you are a people pleaser, are you doomed to gain weight? Probably not. You can't avoid social situations altogether, so if weight maintenance or weight loss is on your agenda, your best bet is to learn to manage environmental barriers, including social pressure. You can also enlist the help of family and friends by talking to them and asking them to avoid serving you unhealthy foods at parties and get-togethers. People-Pleasers are More Likely to Overeat originally appeared on About.com Weight Loss on Wednesday, February 1st, 2012 at 12:50:20.Permalink | Comment | Email this
Obesity Help is More Likely to Come from a Lean Doctor
 If you are looking for obesity help, your best bet may be to find a doctor with a healthy BMI. A recent study published in the Journal of Obesity found that physicians with a normal BMI are not only more likely to discuss weight with their obese patients, but those leaner doctors also feel more confident about the advice that they give.
More Weight Loss Help from Physicians with Normal BMI
The study was conducted at the Johns Hopkins Bloomberg School of Public Health Department of Health Policy and Management. Researchers evaluated 500 physicians to determine how physician body mass index affected the quality of obesity care given to overweight patients and the physicians' level of confidence in the obesity help that they give.
According to their results, 30 percent of physicians with normal BMI were likely to discuss weight loss with their obese patients as compared to only 18 percent of overweight/obese physicians. The leaner physicians also reported feeling more confident about the weight loss help that they provided.
Patient Weight versus Doctor Weight
But the more striking data came when researchers evaluated the physician's perception of the patient's body weight as compared to their own weight. In most cases, it affected the quality of obesity help provided. Ninety three percent of physicians were likely to record an obesity diagnosis if they perceived the patient's weight to be greater than their own. Only seven percent recorded the diagnosis if the patient's weight was perceived to be less than that their own. Similar results were obtained when researchers looked at the likelihood of the doctor initiating a weight loss conversation. Obesity Help is More Likely to Come from a Lean Doctor originally appeared on About.com Weight Loss on Monday, January 30th, 2012 at 10:32:14.Permalink | Comment | Email this
Brown Fat Theory Provides Potential Weight Loss Breakthrough
 New research supports a brown fat theory that may provide scientists with a weight loss breakthrough. In mice, brown fat is tissue that burns large amounts of fat and creates significant weight loss. Until recently, scientists didn't know if adult humans carry this fat or if it behaves the same way in human bodies that it does in mice. But a small study published this month in the Journal of Clinical Investigation, provides new evidence that it does.
Brown adipose tissue, or BAT, is literally fat that is brown in color. The tissue has more mitochondria that standard white fat which gives it a darker color. Mitochondria are the energy production centers in the body. Unlike white fat, the mitochondria in brown fat uses fat for energy and burns larger quantities of it than other tissue.
Brown Fat Theory in Humans and Mice
In mice, studies have shown that an increase in brown fat created significant weight loss because the tissue burned substantially more fat and calories. Two things created an increase of brown fat in mice: exercise and exposure to cold air.
This new study confirms the presence of brown fat in adult men. Researchers found that when six men were exposed to cold air they demonstrated the same brown fat burning capacity that was shown in mice. The study was small but important for those who study weight loss.
Waiting for the Weight Loss Breakthrough
Researchers still need to investigate the brown fat theory in humans. So far only six men have been studied. And scientists don't know if an increase in exercise will cause the BAT increase in humans that it does in mice.
The weight loss breakthrough may come with further studies. For now, no one is recommending that we expose ourselves to the cold air to boost brown fat metabolism. But this small revelation is helping researchers to get more excited about brown fat theory. Brown Fat Theory Provides Potential Weight Loss Breakthrough originally appeared on About.com Weight Loss on Wednesday, January 25th, 2012 at 11:55:27.Permalink | Comment | Email this
Why is America Still Fat?
 America is fat. Despite years of awareness campaigns, public service announcements and incessant ads for weight loss programs, obesity rates in the United States have remained at about 36 percent, according to a recent study published in the Journal of the American Medical Association.
Researchers examined both body mass index scores as well as height and weight data to determine obesity rates in 2009 and 2010. The bad news is that there has been no improvement in obesity rates since the last evaluation period (2003-2008). The good news, however, is that there has been no increase in obesity rates either.
Are you surprised? It seems over the past few years there has been increased media coverage of obesity issues. Shows like Biggest Loser, Celebrity Fit Club and Jamie Oliver's Food Revelation have made entertainment out of the issue of weight loss. We have a first lady in the White House who has made healthy eating and exercise her platform issues and online weight loss resources have made tools and education more accessible. It would seem that America has concocted a fairly decent recipe for healthier living. But the obesity rates tell a different story.
Are the wrong issues being addressed? Many angry blog responses point to the fact that change needs to happen in the home. Others point to the failure of the medical community to address the underlying medical issues that cause weight gain. Still others say that the plateau in obesity rates is an improvement in itself.
What do you think? Are we on the right track? If you are trying to lose weight, do you have access to the tools that you need? What needs to happen so that obesity rates in the U.S. decline? Why is America Still Fat? originally appeared on About.com Weight Loss on Monday, January 23rd, 2012 at 12:55:57.Permalink | Comment | Email this
If You Love Fatty Foods, Your Genes May Be To Blame
 Do you crave fatty foods? Your genes may be to blame. A new study shows that people who have more of a gene, identified as CD36, are more sensitive to the taste of fat than people who have less of it. In fact, people who had the highest levels of CD36 were 8 times more likely to detect fat in food than people who had less of the gene.
Do Our Genes Determine How Much Fat We Eat?
These new findings are being evaluated alongside recent research into the same gene performed on mice. In those animals, a high fat diet led to a decreased production of CD36 and a decreased sensitivity to fat. Senior investigator Nada A. Abumrad, PhD, explains more in a University of Washington publication.
"It may be, as was shown recently, that as people consume more fat, they become less sensitive to it, requiring more intake for the same satisfaction. What we will need to determine in the future is whether our ability to detect fat in foods influences our fat intake, which clearly would have an impact on obesity."
How to Manage Fat Cravings
So what do you do when you find yourself craving fatty foods? Some fats are better than others. Small amounts of "good fat" can be part of a healthy diet. Look for foods that contain poly or monounsaturated fats such as salmon, walnuts or olive oil. Try to avoid saturated fat or trans fats such as butter, ice cream, and foods that contain palm or coconut oil. And to maintain a healthy diet, try to keep your total fat intake to less than 35% of your total caloric intake each day.If You Love Fatty Foods, Your Genes May Be To Blame originally appeared on About.com Weight Loss on Friday, January 20th, 2012 at 12:45:33.Permalink | Comment | Email this
Paula Deen’s Diabetes Diagnosis: Will it Change the Way You Eat?
 Paula Deen's s diabetes diagnosis won't change her cooking style. The Food Network star, known for her high fat, indulgent recipes, told the Today show's Al Roker that she will continue to cook and eat her signature dishes in moderation. During her appearance, she also announced that she will be the spokesperson for Victoza, a diabetes medication that is meant to be used along with a healthy diet and exercise.
Deen's announcement has led to a flood of criticism and blame. Some feel that her cooking style, with plenty of fried foods, butter, and high fat dairy products, is directly to blame for the diabetes diagnosis. And many have commented on her endorsement deal with Victoza. One blogger writes "Ms. Deen's approach of eating smaller amounts of the same unhealthful foods while at the same time promoting injectable medications sets a bad example for those in similar situations."
Many also feel that the endorsement of high fat cooking undermines standard recommendations for the management of Type 2 diabetes. Since obesity is a primary risk factor for Type 2 diabetes and since a large percentage of patients are overweight when diagnosed, weight loss and weight management are standard recommendations for the disease.
But it is possible to eat like Paula Deen and lose weight? Will her diagnosis change the way you eat? Even if you eat Deen-style meals in moderation and exercise portion control at the table, are you doing yourself a disservice by keeping high fat foods in your diet? Chime in below and add your comment. Paula Deen’s Diabetes Diagnosis: Will it Change the Way You Eat? originally appeared on About.com Weight Loss on Wednesday, January 18th, 2012 at 15:19:53.Permalink | Comment | Email this
Need Weight Loss Support? Get it Here
 One of the greatest predictors of adherence to an exercise program or diet is social support. People who have weight loss support are more likely to stay motivated and stay accountable when the going gets tough. But what do you do if the people around you don't support your weight loss efforts? The answer is to get online and get connected.
The Weight Loss Forum at About.com is a network of dieters, exercisers, moms, dads, eaters, cookers, readers, shoppers, and people just like you who have had challenges and successes on the path to weight loss. Join the forum community to ask questions, comment on trends and products or just to find a few friends who understand your experience.
Use the Weight Loss Forum to:
- Get answers. If you have a question about weight loss, chances are good that you are not alone. Post your question on the forum and get answers from many different perspectives.
- Start a Journal. Many Forum participants document their weight loss journey by posting a journal online. Start your own journal or read about other people's experiences.
- Become Accountable. Have you set a goal? Did you make a New Year's resolution? Make it public on the forum and let the community hold you accountable.
- Share Tips. Your weight loss experience is valuable. Help to guide another dieter or provide advice to a new exerciser here. You might both become inspired.
Need Weight Loss Support? Get it Here originally appeared on About.com Weight Loss on Monday, January 16th, 2012 at 13:28:54.Permalink | Comment | Email this
The High Cost of Drinking: Alcohol and Weight Loss
 A new report about drinking revealed surprising facts about the alcohol consumption habits of Americans. According to the Centers for Disease Control and Prevention, one in six people binge drinks about four times per month. On average these drinkers consume eight drinks per binge.
In addition to a wide range of health, economic and social consequences, binge drinking can make weight loss nearly impossible. The calories consumed during one binge could easily total 1000 calories or more. But even moderate drinking can make weight loss difficult.
Calorie Counts for Popular Drinks
Often, dieters count calories that they consume during meals and snacks, but forget to include the calories that they drink. If you're dieting and not losing weight, this could be the cause. Alcoholic drinks can pack a major caloric punch. Even if you drink in moderation, the calories in some of these popular drinks can easily derail your diet.
- Dark Beer: 170 calories or more
- Mojito: 200 calories
- Gin and Tonic: 180 calories
- Margarita (restaurant prepared): 156
Best Options for Dieters
If weight loss is on your agenda this year, think about cutting back or removing alcohol from your diet completely. If you choose to drink, replace one of the higher calorie drinks with a small glass of wine. Four ounces of red wine contains 100 calories and a similar sized glass of white wine contains only 75. Beer makers also provide several lower calorie options. Get calorie counts for more drinks at caloriecount.comThe High Cost of Drinking: Alcohol and Weight Loss originally appeared on About.com Weight Loss on Thursday, January 12th, 2012 at 13:04:17.Permalink | Comment | Email this
-- courtesy of About.com (http://www.about.com)
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