diets

Here's How Much It Costs to Lose a Pound on 5 Popular Weight Loss Plans

Brittany Lyte — Mon, 18 Jan 2016 16:00:08 +0000

The New Year fitness marketing blitz has arrived. You know what that means: 'Tis the season for Jenny Craig and her fellow weight loss gurus to start making a pretty penny off of you.

Don't get us wrong, we're all for health and fitness — just so long as it fits your budget. Read on for our roundup of some popular weight loss programs, complete with the real price of shedding that first pound. (See also: Fitness Resolutions: How Much Will Your New Exercise Routine Cost?)

1. Jenny Craig

America's timeless weight loss master preaches a plan that seems pretty practical: Meet with a weight loss consultant, set a weight loss goal, create a menu and activity plan to help you achieve that goal, and call on your consultant whenever you have questions or need motivation. The claim: Follow your customized plan and you'll lose, on average, one to two pounds per week.

It will cost you $19 per month to join the program, plus the cost of food. Jenny Craig's menu will set you back about $3 to $7 a meal, or $15 to $23 per day. Add to that the cost of shipping the food to your front door, which varies depending on where you live. When all's said and done, shedding that first pound with Jenny Craig will cost you somewhere in the range of $110 to $166, not including shipping.

2. HMR

The HMR Diet is a highly structured weight loss program geared at helping you drop pounds while promoting simple lifestyle changes. The program, which is divided into phases, requires that you eat HMR's portion-controlled entrees and shakes, which function as meal replacements. The claim: You can expect to lose one to two pounds per week, with an average weight loss of 23 pounds over the first 12 weeks.

The three-week HMR starter kit costs $295, and it ships for free when you sign up for the program. Technically, you'll pay about $98 to lose your first pound, though you'll have to actually fork over the first $295 to get started.

3. Weight Watchers

Every food is assigned a points value in the Oprah-endorsed Weight Watchers program. It's a points system that reflects the protein, carbohydrate, fat, and fiber content of each food.

Choices that keep you feeling satisfied and full the longest "cost" the least, leaving you more points to "spend." Healthier options cost less than those consisting of empty calories. You choose how you'll follow Weight Watchers — online, at meetings, or with a personal coach. No matter the method, you'll receive motivating tips and strategies, round-the-clock guidance, recipes, tools to track your progress, and access to a vibrant community of peers. The claim: With Weight Watchers you can expect to drop up to two pounds per week.

Not including the cost of food, it will set you back about $25 to lose your first pound with Weight Watchers. Cost varies, however, depending on whether you choose to follow the program online, at meetings, or with a coach. New members pay a $20 starter fee on top of a monthly fee of at least $19.95. Full access to online tools, meetings, and a coach will cost you $69.95 per month.

4. Biggest Loser

Cut calories, work out, and lose weight. That's the skinny behind the diet with its own reality television show. This gritty, no-nonsense weight loss regimen has several variations, each of which is outlined in a book. Choose the volume you prefer and follow along. It's really that simple. For a boost of motivation, check out past Biggest Loser episodes, where contestants who adhered to the diet lost mega pounds.

A paperback version of The Biggest Loser: The Weight Loss Program to Transform Your Body, Health and Life costs between $20–$15, depending on where it's sold. There are no other costs, though of course, you must supply your own food. Add-ons such as workout DVDs and cookbooks are available for an additional price.

5. Volumetrics

The method: You can lose weight while maintaining your normal food intake by subbing in more healthier, lower-density foods over high-density foods. With Volumetrics, nothing's off limits. But you'll likely be eating far more fruits, veggies, and soups than ever before. That's because these lower-density foods will leave you feeling fuller on fewer calories. The claim: Stick to it and you'll lose a pound or two per week.

The Volumetrics method of dieting is detailed in Barbara Rolls and Robert Barnett's book The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories, which sells for less than $8 on Amazon. Needless to say, food is not included.

Have you started one of these (or another) weight loss program? How much has your first pound cost you?

Like this article? Pin it!

This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Diet Trends That Can Hurt You

Marla Walters — Tue, 25 Aug 2015 11:00:33 +0000

We're surrounded by friends, coworkers, and celebrities who swear by Paleo, juice cleanses, "nothing white," and gluten-free diets. Do they work? Maybe. But are they safe? Maybe not.

Below are descriptions of some popular eating trends, and what experts have to say about them.

1. Gluten-Free

Gluten-free has become so popular that most grocery stores now have entire sections devoted to the products, and avoiding gluten is a must if you have celiac disease or some version of sensitivity to gluten. But how many people actually have celiac disease? Only about one in 133.

And there are dangers associated with eating a gluten-free diet. If you have self-diagnosed as needing a gluten-free diet absent a medical diagnosis, you may be assuming you have celiac disease where there may be another medical cause. Secondly, by eating gluten-free, you may be missing out on important vitamins, minerals, and fiber. Think you have gluten sensitivity? This study may be eye-opening. Unconvinced? See your doctor.

2. Paleo

Paleolithic man existed before agriculture, when we assume they survived as hunter-gatherers. They probably would have eaten berries, tubers, mammals, and fish. They would not have had access to dairy or processed foods. Proponents of this diet claim that we would be healthier if we had stuck to this menu, rather than eating grains, legumes, dairy, and processed foods. By following a Paleo diet, it is claimed, we would not be obese, have diabetes, or heart disease.

Maybe. I think we can all agree that cutting down on processed foods is a good idea. I know I have concerns about refined foods, sodium, and preservatives. However, consider that humans have greatly evolved since Paleo man.

According to William Leonard of Northwestern University, "We now know that humans have evolved not to subsist on a single, Paleolithic diet but to be flexible eaters, an insight that has important implications for the current debate over what people today should eat in order to be healthy."

Areas of concern? The amount of red meat the Paleo diet recommends (which may lead to bowel cancer) and eliminating whole grains and legumes, which have proven health value.

Also, as the Mayo Clinic reports, "There is little clinical research on the benefits of paleo diets.... Researchers have argued that the underlying hypothesis of the paleo diet may oversimplify the story of how humans adapted to changes in diet."

James Hamblin, in his March 24, 2014 article for The Atlantic, writes about a study conducted by Dr. David Katz of Yale University's Prevention Research Center:

"If Paleolithic eating is loosely interpreted to mean a diet based mostly on meat, no meaningful interpretation of health effects is possible.... The composition of most meat in today's food supply is not similar to that of mammoth meat, and that most plants available during the Stone Age are today extinct."

3. "Nothing White"

Pretty much just the way it sounds, the "nothing white" diet has you avoid refined white flour, white sugar, potatoes, pasta, bread, white beans, etc. Carbohydrates are not eliminated, but rather, replaced with healthier alternatives. This is a method of lowering your glycemic index (a measurement of carbohydrates and their impact on blood sugar).

It may indeed help you lose weight, and eating more of the colorful fruits and vegetables recommended may help you decrease your risk of heart disease, cancer, and diabetes.

So what are its issues? It's pretty difficult for Joe Regular Person to eliminate all white bread, pasta, potatoes, and white sugar from your diet. Secondly, you need to be mindful of this information from WebMd:

"Keep in mind that not all whole grains are a good source of fiber. For example, brown rice is more nutritious than white rice because it contains the whole kernel of rice, but it's not necessarily a good source of fiber."

4. Juice Cleanse

Another popular trend, the juice cleanse, purports to help you lose weight, detox, and have more energy. You can concoct your own, or purchase from a (staggering) number of sources.

Sure, you will probably lose weight, but it will mostly be water weight. Also, fruit sugar is still sugar, so you might actually gain weight if you're drinking lots of fruity cleanses.

5. The Alkaline Diet

Avoidance of high-fat animal products, sugar, caffeine, and alcohol, plus eating lots of nuts, some soy, avocados, and produce are the hallmarks of the alkaline diet. Like the "no-white" diet, it has been popularized by great-looking celebrities. As the theory goes, avoiding acid-promoting foods and beverages promote a "neutral" blood pH, promoting health and weight loss. A list of specific foods supposedly helps keep your body more "alkaline."

But the thing is: your body is already taking care of this for you, unless you have kidney problems. Our stomachs are acidic, so that they can break down food; your urine changes depending upon what you eat. So, your body is already taking on this job. Nothing you eat is going to substantially change the pH in your blood.

However, unless you overdo the avocados, nuts, and seeds, which are full of calories, the diet is pretty good for you, although I personally think the list is pretty restrictive. As an experiment, I tried it for a while. I missed dairy, coffee, and alcohol. It did get me eating more fruits and vegetables, although the recommended choices were sort of expensive. While there is some promising data, a study from the National Institute of Health concludes, "At this time, there are limited studies..."

6. Vegan

Vegans do not eat meat, fish, poultry, or animal products such as eggs, dairy, or honey. Being a vegan, though, is not just about weight loss. People often choose to become vegans for ethical reasons, their health, or environmental reasons.

A vegan diet may help with weight loss, heart health, and diabetes prevention and control. But there are also some things you'll need to watch for:

"As a vegan, you need to spend a large part of your life planning what to eat," warns Dr. Michael D. Gershon, chairman of the department of anatomy and cell biology at New York's Columbia University. "While it is possible to get the nutrients you need, it's difficult.... Vegans are more vulnerable to certain nutritional deficiencies," he says, referring to vitamin B12, omega-3 fatty acids, iron, zinc, calcium, and vitamin D — all critical for energy and mood.

7. The Raw Diet

Proponents of a raw diet claim that cooking food destroys nutrients and natural enzymes. Some even believe cooking makes the food toxic. Food is either uncooked or unprocessed. You can eat fruits, vegetables, nuts, seeds, and sprouted grains; some eat unpasteurized dairy, meat, or fish. I love to cook, so this isn't at all appealing to me, but the list of foods to use is very nutritious, high in vitamins, minerals, etc.

So, any big red flags on the raw food diet? Much like other diets listed above, you need to make sure you are getting enough protein, iron, and calcium. In tropical areas, eating raw foods can be dangerous due to the presence of rat-lungworm disease.

Have you tried any of these trendy diets? How'd they work for you?

Like this article? Pin it!

This article is from Marla Walters of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Easy Ways to Burn Almost 1000 Extra Calories Per Day

Christa Avampato — Tue, 09 Sep 2014 17:00:05 +0000

The warm summer weather, and the attire that goes along with it, provides extra incentive to keep ourselves in tip-top shape. So now that we're rounding the corner into fall and the hearty foods that it brings, we need some strategies to keep the extra pounds from finding their way back onto our waistlines.

To lose one pound, you need to either burn 3500 calories or cut 3500 calories from your diet. The 10-step plan below will help you eliminate 1000 calories per day without changing your schedule.

1. Get Your Fiber Early

Calories Saved: 53

Although a lot of traditional breakfast foods are protein heavy (eggs, bacon, dairy), a breakfast rich in fiber is the way to go to get and keep slim. Fiber keeps us feeling full longer, so we consume fewer calories throughout the day and is an excellent way to keep our whole digestive system healthy. Replace your usual protein in the morning with a high fiber cereal such as oatmeal. One egg and a strip of bacon contains 136 calories. One-half cup of oatmeal contains 83 calories.

2. Skip the Bread at Lunch

Calories Saved: 216

I have to give credit to Steve Harvey for this idea. He lost a noticeable amount of weight last year and recently explained some of the key ways he cut his calories. A sandwich is one of his favorite lunch go-to items. To slim down, he replaces the two slices of bread with romaine lettuce on either side. Two slices of whole grain bread contain 220 calories. Four lettuce leaves (two for each side of the sandwich) contain four calories.

3. Toss Your Salad, Literally

Calories Saved: 43

The typical serving size for salad dressing is two tablespoons. Most of us pour the dressing on top of our dinner salad once we make it, and rarely do we toss it. I use this trick: I place one tablespoon at the bottom of the bowl and then toss my salad thoroughly so that every single item in the salad is thinly coated with salad dressing. At 43 calories per tablespoon, I get all of the taste and use half the recommended serving size.

4. Greek, Please

Calories Saved: 42

Yogurt is one of my favorite midday snacks. I used to go for traditional fruit yogurt that contains 153 calories. Then I discovered Greek yogurt has 90 calories and is a much creamier alternative. To dress it up, I add a quarter cup of blueberries for a total of 111 calories.

5. Hold the Half and Half

Calories Saved: 67

I'm a big coffee drinker though having it black is just too bitter for my taste buds. I used half and half in my morning cup of joe and that added on 39 calories. Since my typical morning has two cups of coffee, I was adding 78 calories to my morning. I recently replaced my half and half with skim milk so that each splash only adds 11 calories per cup of coffee for a total of 22 calories.

6. Rejoice in Fidgeting

Calories Burned: 100

I have a hard time sitting still. Even when I'm home writing, I pace around the room with my notebook and pen in hand, tap my fingers and toes, and wiggle around in my chair. According to several medical studies, fidgeters are onto something big. Scientists found that people who fidget can burn about 100 calories more than people who remain sedentary for most of the day.

7. Take Your Meetings on the Road

Calories Burned: 200

At a corporate job, I spent a lot of time sitting in meetings. Over time, I found that I would have stomach aches and headaches at the end of the day. I wouldn't have these symptoms on weekends or when I worked at home. I soon deduced that sitting so much in my corporate office was the cause of those pains. To combat that, I took my one-on-one meetings outside. The pains disappeared and so did some excess calories. My regular walking pace is about 15 minutes per mile, so in a 30-minute meeting, I would get in a two-mile walk. We burn about 100 calories per mile walked, so each 30-minute walking meeting burned 200 calories total without taking any more time than my typical seated meeting.

8. Grab Those Weights

Calories Burned: 100

Every day I get in a bit of weight training. I have simple free weights at home, and I use them when I'm watching TV or talking on speaker phone. While cardio burns more calories during a workout than weight training, weight training has the added benefit of helping you burn calories throughout the day long after the workout is over. The heavier the weight, the better.

9. Get Some Shut-Eye

Calories Burned: 100

Skimping on sleep has a number of effects on our health, but one that's often overlooked is weight-gain. A recent study showed that people who regularly got nine hours of sleep at night and then were reduced to five hours per night, gained an average of two pounds at the end of that first week. Another study found that women who were sleep deprived gained an average of 11 pounds over a year versus women who regularly slept seven to nine hours. It appears this arises because sleep deprived people eat more and feel more sluggish during their waking hours, so they also burn fewer calories. On a daily basis, sleeping well helps us to keep about 100 calories at bay.

10. Turn Down the Thermostat

Calories Burned: 33

If only you could burn more calories while sleeping! A recent study shows that may be the case. People who slept in a 66-degree room burned 33 more calories during eight hours of sleep than people who slept in a 75-degree room. Over the course of a year, that adds up to almost 3.5 pounds of weight loss!

By implementing these 10 strategies in a day, you burn or cut almost 1000 calories per day, and they don't add any extra time to your to-do list! That amounts to as much as two pounds of weight loss per week!

Have you had success with small lifestyle changes that helped you lose weight and keep it off? Please share them in the comments section below.

Like this article? Pin it!

This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Apps That Pay You To Exercise

Ashley Marcin — Mon, 14 Jul 2014 11:00:05 +0000

There are lots of websites and apps out there that will help you track your eating and log your miles. However, these programs are typically the most useful for those individuals who have a great internal drive or commitment to healthy living. Or at very least, the motivation to remember to log in and stick to the plan. What about the rest of us who need a little (or a big) push? (Related: 8 Ways to Track Your Diet and Fitness for Free)

Well, there are several unique apps out there that provide just that. You can enjoy anything from monetary compensation for a job well done to support for your favorite cause as the fruit of all your efforts. So, if your current health app isn't doing it for you, be sure to check out this list for some fresh ideas that have the power to propel your routine into another dimension.

1. PACT

With PACT, users make weekly healthy living goals and track their progress all for cash stakes. Those users who eat well and exercise frequently reap cash rewards paid by those members who don't meet their goals. Yes — you can lose money, which is certainly motivating to a penny pincher like me.

Sign on to make veggie pacts, gym pacts, food log pacts, and more. Rewards generally range between $0.30 to $5 per week.

Cost: Free with exception of how much money you commit to meeting your goals.

2. Healthy Wage

If you'd like to up the stakes, try Healthy Wage. Users simply log in, get a verified weigh-in, and then wager to win big cash prizes for pounds lost in the timeframe allotted. Payouts come in the form of Amazon credit or PayPal balance. Plus, you can engage in a solo journey or sign up as a team.

Cost: Free with the exception of what you wager monthly.

3. DietBet

The money pot grows as more players join up with DietBet. Over $6,761,605 has been paid out since the site's inception. That's some major cash! You can start a new game of your own or join an existing challenge to start. And the site claims that over 90% of DietBetters indeed lose weight through their extra incentive — some upwards of $1,000.

Cost: Free besides bets.

4. Nexercise

Notes: Nexercise has rebranded as Sworkit and no longer offers rewards.

The folks at Nexercise believe that "healthy living is a mindset that's 99% mental." I wholeheartedly agree. And what's better to entice the mind than positive reinforcement (a payout)?

Users support one another and track activities to earn points by working out and eating well. Points can then be cashed in for credit at Amazon, CVS, and many other merchants.

Cost: Free.

5. Charity Miles

If you'd like to do some good with all your exercise, check out Charity Miles. Bikers earn 10 cents a mile and walkers and runners earn 25 cents a mile. Charities include Habitat for Humanity, Stand Up To Cancer, RED, Every Mother Counts, Pencils of Promise, Feeding America, Wounded Warrior Project, The Nature Conservancy, and more. Money is earned up to the group's initial $1,000,000 sponsorship pool.

Cost: Free.

How do you stay motivated to keep up with your diet or fitness routine? Please share in comments.

Like this article? Pin it!

This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

14 Dumb Things Holding You Back From Losing Weight

Tara Struyk — Tue, 17 Jun 2014 11:00:04 +0000

If the number of advertisements, books, TV shows, and websites devoted to weight loss are any indicator, losing weight is generally viewed as a monumental task, one that requires many pages of instruction and encouragement, as well as starving and sweating and self denial.

Or… maybe not.

After all, many studies suggest that gaining and losing weight aren't so much tied to one big effort so much as a lot of smaller ones. If you've been trying to lose a few pounds, here are 14 dumb little things that might be holding you back. (See also: 7 Killer Ways to Really, Actually Lose Weight)

1. You Have the Wrong Genes

Before someone looks at my picture and sends me hate mail, I'll come right out and say it: I'm thin. My secret? A thin mother, a thin father, and a whole long line of unusually tall, lean ancestors. I also have huge, flat flipper feet and an uncooperative complexion. Genetics is a mixed bag.

When it comes to carrying extra weight, research suggests that how easily we gain and lose weight is largely genetic. That isn't to say that diet and exercise won't work for you, and working to stay at a weight that keeps you feeling good and that falls within what your doctor says is healthy is still important. However, if big bodies (or, in my case, feet), run in your family, striving for a completely different physique may be unrealistic — and unhealthy. Unfortunately, this is one dumb impediment to weight loss that you can't do much about.

2. Your Plates Are Too Big

At some restaurants, the plates are so big the server can hardly fit two of them on the table. It looks impressive, it feels generous… and it's really really bad for your waistline. That's because, according to research by Cornell University Food Lab, most people aren't very good at judging portion sizes. So, if we usually fill a small bowl with cereal, we are just as likely to fill a much larger one and assume that the portion size is about the same. In other words, bigger plates tend to lead to bigger portions.

If you're struggling with weight gain, getting smaller dishes might be a great way to enjoy a full plate — and a smaller portion size.

3. You're More Sedentary Than You Think

Exercising regularly — even daily — may not be enough if you have a sedentary job. That's because long periods of sitting can essentially undo many of the benefits of exercise, and have negative effects on your cardiovascular health, risk for diabetes, and waistline. If you work at a desk, that probably won't change. What you can do is try to get up more and add more exercise into your everyday routine. Take a walk or a yoga class during your lunch break. Get a standing desk. Walk to speak to a co-worker instead of emailing. Take the stairs to use the restroom on the next floor.

All these little things take little effort but can make a huge difference in your metabolism over the course of a day.

4. You're Eating Less Instead of Eating Right

The old adage of weight loss is "calories in, calories out." But while that's true to an extent, more recent research shows that what we eat and the quality of our diets is actually tremendously important, and may even have a greater impact on weight loss than the number of calories we consume. A study released by Harvard researchers in 2011 found that potato chips were more strongly associated with weight gain than any other food (betcha can't eat just one!), while those who ate more servings of fruits and vegetables, whole grains, nuts, and yogurt, gained the least weight over time. The lesson? Focus on quality first.

5. You're Exercising Too Much

Have you ever gone out and burned about a zillion calories exercising for hours only to come home and spend the rest of the day devouring everything in sight? It happens. And for some people, the hunger that a lot of exercise produces is so intense, they fail to lose weight — and might even gain some. This isn't to say that you shouldn't exercise. It's good for you! But if a long run makes you ravenous, exercising even more might not be the key to weight loss for you.

6. You Aren't Sleeping Enough

It seems counter-intuitive, but spending more time lying in bed can actually help keep you both leaner and healthier (not to mention less grouchy). Many studies have associated "short sleep duration" with weight gain and obesity. Not only does lack of sleep leave you too tired to be active and more likely to make poor food choices, but it also has a physiological effect on your metabolism. So get to bed earlier and sleep in when you can. Hey, maybe this game isn't all about deprivation after all!

7. You're Eating Too Fast

Are you usually the first to clean your plate at the dinner table? Research published in the Journal of the Academy of Nutrition and Dietetics in 2011 found that the fastest eaters tended to gain the most weight. After all, if you're the first to finish your meal, you're more likely to add a few more spoonfuls to your plate. Plus, it takes some more time for the stomach to register that it's full. If you polish of your dinner in a few minutes, you may still feel hungry for more, even if your body doesn't need it.

8. You're Too Stressed Out

Stress sucks. Over the long term, it can affect just about every part of your body, including your body weight. That's because our bodies were designed for short-term, fight-or-flight stress. Like the kind where you see a predator coming after and you quickly produce hormones that help you run away. This is followed by the release of cortisol, a hormone that essentially tells you to eat to replenish your energy stores. The problem is that while sitting on the couch worrying about your bills essentially produces the same kind of stress and the same surge of hormones, it doesn't burn nearly as many calories as fighting off a saber-toothed tiger. That makes keeping long-term stress in a check a major component to losing and maintaining weight loss. (See also: 20 Free (or Really Cheap) Ways to Reduce Stress)

9. You're Dieting

Just about every bit of research out there shows that when it comes to long-term weight loss, extreme diets are bad news. As it turns out, starving yourself not only makes you hungry (and possibly homicidal), it also sets your body up for failure. That's because the faster you lose weight, the more likely you are to lose a lot of muscle, and it's muscle that helps keep your metabolism high. So, once you quit your diet, your body will actually be less efficient, making you more likely to gain weight — and even gain more weight than you lost. Small changes and slow, steady weight loss are best.

10. You're Snacking

Ask your grandparents how they ate growing up, and chances are they'll tell you that they ate breakfast, lunch, and dinner. And, for the most part, that's about all. Snacks are a relatively new phenomenon. And it doesn't help that most typical snack foods are little more than processed junk. That's why it might just be better to skip snacks altogether; a recent Dutch study found that eating three larger, well-balanced meals a day may help reduce the accumulation of abdominal fat.

11. You're Watching TV

Maybe there's a reason we tend to use terms like "binge watching" and "couch potato" to refer to habits around TV; while the latest season of "Game of Thrones" may be calorie-free, watching can still have a negative impact on your waistline. In fact, research shows that watching TV has more links to weight gain than any other sedentary activity. That means swapping TV time for just about any other activity may have a positive effect when it comes to weight loss.

12. You're Not Taking Care of Your Intestines

Yes, your intestines. You probably don't give much thought to that squiggly mess of an organ, now do you? Recent research suggests, however, that keeping things just right in there can really affect our overall health — and determine our success at maintaining a healthy weight. A study released in January found that regular consumption of probiotics (bacteria that's good for your gut), can help accelerate weight loss in women. Foods like yogurt, sauerkraut, kimchi, and just about anything that's fermented contains healthy bacteria that helps keep your digestive system — and metabolism — going strong. You can also take a supplement.

13. You're a Woman

Sorry, ladies, but there is some evidence to suggest that weight loss is harder for women than it is for men, at least initially. That's because men tend to have more lean muscle tissue, which helps them kick-start their weight loss more quickly. But there's another reason too: Women are designed to have more body fat, particularly on our lower bodies. And that isn't necessarily a bad thing. According to Dr. David Katz, founding director of the Yale-Griffin Prevention Research Center at the Yale University School of Medicine, the fat women find it hardest to lose is generally the least harmful to health.

14. You Need to See a Doctor

In some cases, weight gain doesn't just indicate a change in exercise or dietary habits, it can signal a health problem. Thyroid problems, hormone imbalances, food intolerances and certain medications can all contribute to weight gain. If you think a medical problem could be the reason you're gaining weight, see your doctor. Being treated for the problem might help you lose a few pounds — and feel a whole lot better.

What's helped you shed those unwanted pounds? Please share in comments!

Like this article? Pin it!

This article is from Tara Struyk of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

The Cheap Girl’s Guide to Lowering Cholesterol Without Suffering

Marla Walters — Fri, 30 Dec 2011 11:24:17 +0000

Two months ago, I had a nasty little note in my mailbox at work. It was not a good way to start a Monday.

A laboratory near my hospital department needed volunteers to have their blood drawn so that their new employees could practice. I have easy-to-find veins, and their manager asked me to help, so I signed up. In return, I was told that I would receive a free printout of my cholesterol levels. So I submitted to a lab tech, let her practice on me, and promptly forgot all about it. When I arrived at work a couple of days later, I noticed a note in my mail basket, and opened it to find the cholesterol test results. Shocker! For the first time in my life, some of my cholesterol levels were “borderline.” (See also: 25 Healthy Changes You Can Make Today)

I am sure that those of you who read my posts about hot dogs or sauces are now thinking, “Well, duh, stupid!” Whoops, almost forgot about those corn flake cookies (which are truly exceptional). Anyway, I’m just shamelessly plugging my posts, and I digress.

I spent a little time bothering my co-workers with my results (oddly, they didn’t seem shocked or surprised). I also whined to my husband, who suggested I check to see what Paula Deen recommended. He’s a laugh a minute.

Finally, I sat down with our friend, the Internet, and did some reading. Sure enough, my diet needed some work. Yes, readers, I admit it — I have been in total denial. In retrospect, I think I was just wondering how long I could get away with my life of dietary debauchery.

The answer — 49 years. There you go.

I was not interested in using drugs to lower my cholesterol, nor was there an indication from my physician to do so. As you know from my previous posts, I always prefer the do-it-yourself approach.

What You Should Know About Cholesterol

If you are age 20 or older, you should get checked at least once every five years. This is especially true if you are overweight, have a family history of heart problems, are not physically active, are diabetic, or eat a high-fat diet.

Finding the lab results page a little confusing, I did some research about what the terms mean. From the Mayo Clinic:

Total cholesterol. This is a sum of your blood's cholesterol content.

High-density lipoprotein (HDL) cholesterol. This is sometimes called the "good" cholesterol because it helps carry away LDL cholesterol, thus keeping arteries open and your blood flowing more freely.

Low-density lipoprotein (LDL) cholesterol. This is sometimes called the "bad" cholesterol. Too much of it in your blood causes the buildup of fatty deposits (plaques) in your arteries (atherosclerosis), which reduces blood flow. These plaques sometimes rupture and can lead to a heart attack or stroke.

Triglycerides. Triglycerides are a type of fat in the blood. When you eat, your body converts any calories it doesn't need into triglycerides, which are stored in fat cells. High triglyceride levels usually mean you regularly eat more calories than you burn. High levels are also seen in overweight people, in those who eat too many sweets or drink too much alcohol, and in people with diabetes who have elevated blood sugar levels.

So, just how much cholesterol should a normal, healthy person be eating? The magic number is about 300 mg a day.

What I Have Been Doing to Improve

I need to point out to you that I refused to suffer. I love to cook, and eat, and if I couldn’t make things that tasted good, it wasn’t going to work.

Diet Changes

My husband, always supportive, purchased several cookbooks for me. One of them has become a sort of bible — the American Heart Association’s Low-Fat, Low-Cholesterol Cookbook. I also purchased Mark Bittman’s Food Matters. Besides a lot of information about healthy eating, it contains great recipes. The internet also contains hundreds of low-cholesterol recipes. It's just a matter of educating yourself and picking up some new techniques. I have become a huge user of herbs. We eat a lot more fish and vegetables. I even snack differently — now I will have a handful of nuts instead of some slices of sharp cheddar. I have really re-vamped the way I shop and cook.

What foods should you look for? I started by following the Mayo Clinic's "Top Five" recommendations:

Oatmeal, oat bran, and high-fiber foods

Fish

Walnuts, almonds, and other nuts

Olive oil

Foods with added plant sterols or stanols (these help to block your absorption of cholesterol)

For breakfast, I love eggs. I made the switch to egg whites, and now I scramble them with leftover brown rice and whatever vegetables I have handy. Not only is it fast and easy, but I find it equally satisfying. Lunches are usually either a half of a sandwich on wheat bread, or leftovers. Dinners are my favorite meal to cook, and I am enjoying the challenge of using the "Top Fives." For example, fresh pesto made with walnuts, olive oil, just a little Parmesan, and fresh basil is great over oven-baked fish and whole-wheat pasta.

My big nemesis is portion control. It isn't enough to change what you eat; you have to stop OVER-eating. The American Heart Association recommends, for the general public, these guidelines:

Eat at least five servings of fruits and vegetables daily.

Eat at least six servings of grain products daily.

Eat no more than 6 ounces (cooked weight) of lean meat, fish, or skinless poultry per day. Have at least two servings of fish per week.

Limit yourself to less than 300 mg of cholesterol and less than 2,400 mg of sodium daily.

Include low-fat and fat-free dairy products, legumes, and poultry in your plan.

If you drink, limit yourself to one drink per day if you are a woman and two drinks per day if you are a man.

Exercising Regularly

Why exercise? It helps you to lose weight, and if you are overweight, you tend to have more LDL ("bad") cholesterol. A good basic start is to get at least 30 minutes a day. You do not have to join a gym — check out Andrea's great post about Fitness for People Who Hate Exercise, Janey's Exercising in a Winder Wonderland, or Camilla's Where to Find Free or Cheap Yoga Classes.

I am still not where I want to be with exercise, but I have found several types that I like (wait — make that “tolerate”). I walk, use a mini-trampoline, do a little morning yoga, and am occasionally dragged by friends to Zumba. When the weather improves, I’ll swim. I know it is a matter of commitment and increasing duration.

What Are My Results?

In roughly two months:

My total cholesterol dropped 27 points, from 209 to 182, and my HDL (“good cholesterol”) increased from 73 to 75. Unfortunately, my volunteer test did not provide my LDL (“bad cholesterol”), so I have no benchmark to compare, but my second test shows it at an acceptable 73.
My triglycerides, which should ideally be under 150, actually went up from 158 to 169. There are several factors which may be influencing it, and I hope those are my underactive thyroid, since I have issues with that, or another medication I take.
I have saved money. Over two months, I have saved $160 from my grocery budget. All you vegans and vegetarians can scream, "I TOLD YOU SO!" As it turns out, vegetables and grains are pretty cheap. Who knew?
I have lost 3 pounds.

It’s a start. I am going to keep working on it, because I love a challenge and I know it’s high time I took better care of myself. My new goals include:

Monthly "try a new grain" recipes.
Increasing my exercise time from 30 minutes a day to 45.
Building my low-fat/low-cholesterol cookbook collection (the used bookstore has been a treasure trove).

And finally, here's a link to one of my new favorite recipes, from The American Heart Association's Low-Fat, Low-Cholesterol Cookbook — a turkey and vegetable calzone.

If any of you smarty-pants vegetarians or vegans have recipes that are really, truly, good, please share. I now have an open mind.

Before embarking on any diet or exercise programs, consult with your physician.

This article is from Marla Walters of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Ready-to-Eat Meals for Weight Loss: Can They Fit into Your Food Budget?

Debbie Dragon — Fri, 14 Jan 2011 14:00:09 +0000

As each new year approaches, millions of people resolve to lose weight or get into shape. Gyms, fat camps, and diet programs all experience a surge of new customers during January and February. If you have considered joining a diet program that provides ready-to-eat meals, like Nutrisystem, but thought the costs of the program were too great to justify joining, here's what you need to know.

The Average Cost of Groceries

It's hard to pinpoint how much everyone pays for groceries, because there are a number of factors to consider — the number of people in your family, the ages of each family member, and any special dietary needs.

The U.S. Department of Labor creates an annual Consumer Expenditure Survey, which shows the average amount of money spent by consumers in various types of households, including annual food expenses:

According to 2009 data, a single person spends an average of $4,352 per year or about $84 per week on food. This includes both food eaten at home and food purchased from restaurants or take out facilities.
A couple without children spends $6,906 per year, or $132 a week.
A couple with children (although it doesn't specify how many children) spends an average of $9,369 per year, or $180 per week.
A single parent with children (again, it does not specify number of children) spends an average of $5,348, or $102 per week.

The Average Cost of Nutrisystem

Nutrisystem (one of the leading weight-loss programs with ready-to-eat meals) costs about $11 a day for the basic four-week (28-day) program. This is equivalent to about $77 per week for the program, but you also need to add in the cost of your fruits and vegetables and additional dairy and/or protein servings. Based on my own experience, I spend at most another $2 per day for additional grocery items (skim milk, fresh fruits and vegetables, yogurt, meats, etc.) with my Nutrisystem meals. (You can read more about my personal Nutrisystem experiences on HealthyTheory.com.)

Does Nutrisystem Fit into Your Existing Food Budget?

For a single person on Nutrisystem, this puts your total food bill at $91 a week, ($77 per week for Nutrisystem and $14 per week for the add-on groceries), or $4,732 annually. Compared to the single person's grocery expenses from the U.S. Department of Labor survey, doing Nutrisystem for a year will cost you about $380 more.

If you look at Nutrisystem as a temporary solution to losing weight, which will be followed by healthier eating in general (and therefore a lower weekly food budget ongoing), the costs may be easier to justify.

It gets a little harder to compare the expenses between Nutrisystem and groceries for households with more than one person and/or households containing children. For example, if a family is spending $180 a week on food before Nutrisystem, they're not likely to immediately start spending $84 a week less (the average amount a single person spends) on groceries simply because one person decides to start Nutrisystem. Most people will buy the same amount of food they've always purchased for their family even when one is eating the majority of their meals through Nutrisystem and supplementing with a few add-on grocery items. This can increase your food budget beyond your means, but for individuals who really want to use Nutrisystem to lose weight, you can make a few minor modifications to work the cost of a ready-to-eat diet program into your budget.

With one person eating the majority of his or her meals through the diet program, grocery shopping should involve purchasing smaller quantities of food. When making your grocery list, keep in mind you are feeding one person less while he or she is on Nutrisystem. You can buy smaller packages of meat, less bread, less cereal, less snacks, etc.

The family could also help support the individual on the weight loss program by skipping some of the take-out and restaurant meals consumed, which will greatly reduce your weekly food budget.

It appears that for many families, a weight-loss program with ready-to-eat meals that cost about $11 per day can fit into your existing food budget — but it may take a little effort to reduce the food expenses for the rest of the family.

Disclosure: I received free Nutrisystem meals for review, but the views expressed in this blog post are my own.

This article is from Debbie Dragon of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Are You a Sucker for Health Trends?

Tisha Tolar — Fri, 29 May 2009 13:29:21 +0000

If Billy Mays was the pitch person for an "anti-heart attack medicine", there would likely be many consumers getting on the phone to place their orders. If Brad Pitt became a spokesperson for virility pills, chances are even greater that sales would go through the roof. It's been awhile since we've heard the expression “I'm not a doctor but I play one on tv” but more and more companies are wising up to the idea that celebrity endorsements for health products are an effective way to sell product. With a nation of people working on getting healthier but wanting an easy way out, health fads can be all-too-easy to sell. But how inclined are you to buy?

Health fads are big business but if you're looking for an easy fix to health issues, look instead at good old diet and exercise before spending your hard-earned cash on fads. Here are some other considerations to make about the new products springing up on the market:

Research the Research

Look for the studies that were conducted involving a large number of participants who received both treatments and placebos but do not know who gets what. Research without a control group or those that are conducted on animals provide no definitive answers as to how effective the treatment or the pill will be for you.

Where is the Evidence?

Tons of commercials use touching “personal” stories to make the sale. While the stories may sound good and can be easily related to your own situation, you have to look beyond that aspect. Consider for instance a miracle cold pill or vitamin. At some point, your cold is going to get better and go away. Depending when you take the miracle cure medication, you are bound to see a difference at some point because the cold will naturally run its course. Look instead for scientific evidence that backs up the claims being made in the commercials.

Remain a Skeptic

When products use terminology like “miracle”, “breakthrough”, or “cure-all”, don't get sucked in. Pay attention to what is being said but do your own homework to see what makes this product so great. Many companies will try and turn your attention away from the real lack of evidence by hoisting conspiracy theories on you about why experts don't agree with their claims.

Who Is Doing the Talking?

Pay a spokesperson to talk and they will say just what has been written for them. Look into who is doing the talking on the product's behalf. Are they a real person with a real story to tell or do they get paid for simply doing a good job of reading a teleprompter? Read the fine print on print ads and television commercial campaigns to find out who is getting paid to talk. Anyone with a financial (or otherwise) stake in the book, health program, or miracle cure may not be totally honest.

Your money is yours to spend how you want to but make sure you are investing in quality products that are worth your money and not just fly-by-night fads that promise to make you stronger, healthier, skinnier, or more beautiful. When it seems too good to be true, it generally is. Understand that now before losing your money on a fad - or worse - risk losing your good health.

This article is from Tisha Tolar of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: