The “yo-yo” effect

Don't lose sleep over things you cannot change. Wash away guilt. It's not worth it. Strive for balance of health, fitness, nutrition, and happiness. - Denise Austin

Day 3 of my diet went off without a hitch. Someone had brought in a Apple Cinnamon Loaf and I didn't even have a slice. I'm so very proud of myself!

The "yo-yo" effect

The "yo-yo" effect – sometimes called "weight cycling" – happens when people cut their calorie intake, lose a substantial amount of weight but eventually gain it all back. In fact, it’s common for yo-yo dieters to gain back even more weight than they lost.

There are different causes for the yo-yo effect. In many cases, people hoping for rapid weight loss cut their calories too drastically with extreme diet plans and, in the end, hunger and cravings win out.

Another common scenario: Many people reduce their calories without doing even moderate exercise. Without activity, the body tends to lose not only fat but lean muscle mass. And with body mass lost, the body becomes even less efficient at burning calories, it becomes much easier to gain weight, and the vicious cycle continues.

Your Waistline Will Thank You

Aging is 70-percent lifestyle. To stay young, eat right, exercise regularly, and keep a positive attitude. ~ Denise Austin

Day 2 of my diet went much better than the first day. I adjusted my portions size and didn't feel as hungry as I did on Monday. Today is going pretty good, too.

Fitness Tip

Bad news for suburb dwellers—living on the fringe may translate to extra pounds! In a recent study, researchers compared city dwellers to suburbanites in order to see who was healthiest. To their surprise, they found that those living in the burbs weighed more and exercised less. The reason? Experts speculated that because suburban communities are so spread out, people were more likely to drive to the store and other locations than walk. They also found that long commutes to work and back created a time crunch, replacing time for fitness with time spent in the car.

But don't worry—you don't have to pack up and move! Instead, fight the trend by picking up on the habits of urbanites—pound the pavement whenever possible instead of firing up the engine, and make time in your busy day for a workout. Your waistline will thank you!

Day 2

Be careful about reading health books. You may die of a misprint. – Mark Twain

Well I made it through Day 1 without breaking down. I was a little hungrier than I should have been which means I was a little too stingy with my portions. I’ve made adjustment with today’s menu plan. I’ll report back tomorrow and let you know how today went.

Weight control advice

The Best Diet is no diet at all but a lifetime commitment to better choices!

Many studies have proven that all diets have a temporary effect! The secret to losing weight is to make permanent choices in what we do. Here we have some simple long term commitments:

• Commit to whole wheat bread
• Drink fruit juices instead of soft drinks
• Always select fruits as a dessert
• Start most meal with a large salad
• Use whole grains pasta, bread and rice
• Take longer to eat. It takes time for your body to send its satisfaction signal
• Always park your car far rather than near
• Use the stairs for anything less than 4 stories
• Think positively about all of the choices above.
Forming good habits is the answer to long term health!

Day One

Today is the first day of my diet. So far so good. What I like about The South Beach Diet is that it is neither a low-fat nor low-carb diet. It teaches you to choose the right fats and the right carbs. I will learn to enjoy foods that taste good, satisfy my appetite, and don’t create hunger hours later. And I won’t have to count calories or restrict portion sizes! I'll let you know tomorrow how today went.

South Beach Diet vs. Low-Carb Diet

I have been trying to loose the weight on my own for months now using a low-fat diet but with no success, sure I haven't gained more weight, but I haven't lost any either.

My friend Megan has been on a low-carb diet since the first of the year and she has lost a lot of weight, she looks and feels great. But she has given up a lot of food on this diet, food that she probably will never be able to enjoy again. I have thought about doing the low-carb thing but I confess, there are certain foods that I don't want to give up.

While surfing the internet I came across an article on Prevention.com called South Beach Diet Basics and after reading it I have decided to go on a South Beach Diet starting Monday. It beings with Phase 1: Two Weeks of Restraint - this is the strictest part of the diet and is meant to last for 2 weeks only. According to what I read I could lose up to 13 lb depending on my starting weight. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, my cravings for sweets, baked goods, and starches will also have vanished. Each day includes six different occasions to eat, so I should never feel hungry. If I do, maybe I'm being too stingy with my portions. Meals should be of normal size, enough to satisfy me, but no more than that. No need to measure most things.

I will keep you posted on my progress.

Childhood Obesity

The childhood obesity rate is raging out of control. Concerned researchers at the American Academy of Pediatrics say as many as 1-in-3 children are overweight or obese. But as a parent, there are things you can do. Here are 10 ways to get you and your child more physically active. Put away the video games and remote control and take these steps in the right direction.

1. Ask your child to walk briskly whenever and wherever he walks.
2. Create an environment for active play both inside and outside the home.
3. Participate in activities the entire family can enjoy together.
4. Expose your child to as many different kinds of activity as possible in a nurturing, non-intimidating environment.
5. Provide opportunities for normal-weight children to safely climb, run and jump to help develop muscle strength and bone density. Consult a physician about which activities are safe for your overweight child.
6. Don’t impose adult exercise goals on young children who have an immature metabolic system.
7. Reserve at least one day each weekend dedicated to fun family fitness activities.
8. Don’t draw attention to sedentary activities. Rather, spend your energy praising your child when he chooses to be active and play.
9. Require that when he watches television, he has to do some kind of exercise or movement during commercials. If he’s watching a movie or video, turn it off every 30 minutes and ask him or her to dance, jump rope, or do crunches for 5 to 10 minutes.
10. Offer choices such as vacuum your room, walk the dog, shovel snow, dance in your room, rake the leaves or go for a bike ride.