diet

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Lifestyle Changes vs. Diet to Lose Weight

In order to promote heart health, many times weight loss is required. With over two-thirds of the US adult population being overweight or obese, this is almost a given…even though there are exceptions. When you think about weight loss I think “diet” is the first thing that comes to mind. Plus, in some ways it is more appealing. It somehow equates to quick results. However, you do have another option – lifestyle changes.

Lifestyle changes are more effective long term than “going on a diet”. Let’s compare these two options.

Diet

There are many diet options.

Low-carb
Low-fat
High protein
Vegetarian
Blood type diet
The Zone Diet
South Beach Diet
Weight Watchers
Raw Food Diet
Jenny Craig
Dean Ornish Diet
Mediterranean Diet
Atkins Diet

…and the list goes on. Which one is right for? All the diet options are more likely to cause confusion as you determine which one is best. Plus, the word “diet” implies a short term fix. You’re not going to stay on a diet forever, right? This means after the diet ends, most people regain the weight and you are right back to square one.

For long term success, lifestyle changes are shown to have more lasting results.

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Common myths about cholesterol, foods and fats

Guest post provided by Rebecca S. Reeves, DrPH, RD, FADA

2013 is shaping up to be a year of prevention, which should have you thinking about how well you are treating your own heart. If you are trying to maintain healthy cholesterol levels, or your doctor has said that you need to lower your cholesterol, you are probably trying to keep a close eye on your diet.

This does not mean that you must avoid all your favorite foods. What it might take is substituting different ingredients in a recipe or stir-frying a food rather than deep fat frying it.

Learning the difference in the types of fat that we eat and where these fats are found in our food is also important to controlling the cholesterol levels in our blood. Taking precautions today could prevent a heart condition tomorrow.

Here are some of the most common myths and facts that you should know.
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Weight Loss: Are you sabotaging your results?

If losing weight was easy, we wouldn’t be facing this obesity epidemic in the U.S. There are so many factors working against us that successful weight loss is a struggle. It doesn’t help if you are self-sabotaging your own efforts to lose weight.

Here are 5 ways you may be hindering your weight loss success:

  1. Liquid calories

    All calories add up and you may not realize how quickly liquid calories add up. Think about what you add to your coffee in the morning (or throughout the day!), any juice you drink with breakfast, sports drink or soda you may grab as a “pick me up”. . . all those calories add up and can add up substantially.

  2. Ordering a salad because it’s a salad
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Tips to Add Flax to Your Diet

Flax is an oilseed similar to canola and sunflower being oilseeds. Flaxseeds are derived from flax.

Benefits of Adding Flax to Your Diet

There are many benefits associated with adding flax to your diet, which are derived from a different part of the flaxseed. You have the heart-healthy fat content, the fiber, and the lignan.

Lignan’s are a class plant compounds called phytoestrogens that act as antioxidants.

Some of the health benefits that may be associated with flax include:
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The Right Mindset for Weight Loss

Way too frequently people spend weeks losing weight, just to reach their goal, stop the diet, and then gradually regain the weight. It’s a terrible cycle to be stuck in.

A study in the American Journal of Preventive Medicine found that individuals who successfully lost weight AND kept the weight off altered their principles after losing weight.

This was a telephone survey of 1165 adult who had successfully lost weight with some maintaining the weight loss. Researchers took the data and compiled a list of 36 behaviors at least 10% of the surveyed adults adapted.

Weight loss was defined as losing 10% or more body weight during the previous 12 months. So for a 200 pound individual this would equal a weight loss of 20 pounds.

Maintenance was defined as losing 10% or more body weight during the previous 12 months and keeping it off for one year or more.

How They Lost the Weight

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Losing Weight Involves More Than Simply ‘Eat Less, Exercise More’

There are a variety of factors that impact your success losing weight. The results of a recent long term study shed light on the impact your food choices and lifestyle choices have on weight gain.

The Study

This study included 120,877 women and men participants who were followed for 12 to 20 years. Relationships between diet, lifestyle, and weight changes were examined.

The Results

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