10 Tips to Get Off the Diet Plateau

Have you reached a point where you can't seem to lose any more weight? Don't throw in the towel: These 10 tips can help you reach your goal weight.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine.
“Weight plateaus are the most frustrating thing that my clients face,” says personal trainer Kelly Guillory, a National Academy of Sports Medicine-certified trainer at CrossGates Athletic Club in Slidell, La. “They are very real. The numbers on the scale do not move — it’s not just in your head.”
Guillory says weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either realm can get the numbers back in motion.
Beating the Diet Plateau
Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference:

1. Ruthlessly clean up your diet. “I have the four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to,” says Guillory.
2. Skip the alcohol. Alcohol not only adds calories to your diet, but it effectively slows your metabolism and reduces your motivation to work out and diet.
3. Go low-glycemic. If you still have refined carbs in your diet, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs.
4. Vary your exercise routine. “If you’re coming to the gym and you’re doing the same thing every time, change your workout,” says Guillory. Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after.
5. Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Guillory has her clients weight-train for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10 minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
6. Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts.
7. Use a heart rate monitor. “It keeps you honest about the intensity of your workout,” says Guillory. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time.
8. Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.
9. Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn.
10. Get the people in your life on board. Most people don’t sabotage your diet on purpose, says Guillory, but their food-related acts of love could be undermining your weight loss.

Plateaus are a diet downer, but by making these slight adjustments to your plan, you should get that scale back on track in no time.

Causes Of Diet Plateaus

Aug 17, 2010 | By Lisa Weber

Photo Credit scale image by Mats Tooming from Fotolia.com

When first starting a diet plan, it is not uncommon for weight to come off quickly, especially if you have a lot to lose. However, after several weeks or months, weight loss may begin to slow or stop altogether, a phenomenon known as a diet plateau. Knowing what is causing that plateau may help you to break through it sooner and start losing weight again.

Relaxing the Plan

Once you have been on a diet plan for some time, it's easy to get a little lax in your behavior. You may forget to count the calories for those few extra bites of food, or start to shave minutes from your exercise routine. Keeping a food journal and exercise log will assure you are staying true to your plan; even little "cheats" can hinder weight loss efforts.

Change in Metabolism

As you lose weight, your body needs fewer calories to function. Your body adjusts to getting by on reduced calories and increased exercise. If you have been following the same diet and exercise plan for several months, it may be time to try something new, such as reducing the number of calories you are eating, or adding more minutes to your exercise plan.

Water Weight

Part of a large initial weight loss is simply water, and not fat. According to The Universe of Women's Health as soon as caloric intake is reduced, there is an immediate loss of sodium and water from the body, leading to fast weight loss. This balances out later, creating a plateau. Since the loss rate of body fat mass is much slower than that of water, the numbers on the scale move much more slowly.

Too-fast Loss

If calories are cut too much, the body is forced to burn more protein, especially when its carbohydrate stores are too low. This puts the body into "starvation mode," severely lowering the metabolism and preventing further weight loss. When the number of calories consumed increases, even to a reasonable amount, some dieters find they actually gain weight because their metabolism has slowed. Be sure to consume enough calories for your body to function properly.

Read more: http://www.livestrong.com/article/208663-causes-of-diet-plateaus/#ixzz1vpB3kV7F

Jaeatyet?

Why Are Southerners So Fat?

From Time Magazine
By Claire Suddath
People from Mississippi are fat. With an adult obesity rate of 33%, Mississippi has gobbled its way to the "chubbiest state" crown for the fifth year in a row, according to a new joint report by Trust for America's Health and the Robert Wood Johnson Foundation. Alabama, West Virginia and Tennessee aren't far behind, with obesity rates over 30%. In fact, eight of the 10 fattest states are in the South. The region famous for its biscuits, barbecue and pecan pies has been struggling with its weight for years — but then again, so has the rest of the country. Wisconsin loves cheese, New Yorkers scarf pizza, and New Englanders have been known to enjoy a crab cake or two. So why is the South so portly?
For one thing, it's poor. Mississippi is not only the fattest state in the nation, but also the poorest, with 21% of its residents living below the poverty line, according to the U.S. Census Bureau. Alabama and West Virginia, the second and third fattest states, are tied for fifth poorest. With a poverty rate of 14%, the South is easily the most impoverished region in the country. "When you're poor, you tend to eat more calorie-dense foods because they're cheaper than fruits and vegetables," explains Jeff Levi, executive director of Trust for America. Poor neighborhoods also have fewer grocery stores, even in the rural South. A 2004 study by the University of South Carolina found that most food-shopping options in rural areas fall into the convenience-store category because grocery stores are located too far away. But although poverty puts people at risk for obesity, it doesn't determine their fate. A number of impoverished states — including Montana, Texas and New Mexico — have relatively low levels of obesity. There must be something else. (See the top 10 food trends of 2008.)
Maybe it's the culture. Southerners definitely enjoy their fried chicken (not to mention fried steak, fried onions, fried green tomatoes, fried pickles and fried corn bread). Even when their food isn't fried, they like to smother it in gravy. But while nutritionists frequently blame Southerners' large guts on their regional food choices, the accusation is a little unfair. Just as Californians don't actually live on wheat grass and tofu, Southerners don't really sit around eating fried chicken every day. "I've not come across anything that says the diet in the Southeast is worse than the rest of the country," says David Bassett, co-director of the University of Tennessee's Obesity Research Center. "We're definitely in what I like to call the 'Stroke Belt,' " he says, referring to Southeastern states' high percentage of heart disease and hypertension, "but I think that has more to do with Southerners' lack of physical activity rather than the food." (Read "A Brief History of Barbecue.")
Bassett isn't just talking about neglected gym memberships and people who sit on the couch all day. Physical activity can be something as simple as walking to the bus stop. That's another problem, by the way: the South doesn't have many bus stops. Public transportation is paltry, and for most people, the best way to get around is by car. "You don't really think of riding the train as exercise, but at least you have to walk a few blocks to get to the stop," says Bassett. States like Mississippi and Tennessee also have a surprising lack of sidewalks, discouraging even the most eager pedestrians. Many roads are narrower than those in the North — where streets have wider shoulders to accommodate winter snow — and people who want to bike or jog find themselves uncomfortably close to traffic.
But who wants to exercise when it's 100 degrees outside? The South is really hot and humid. Nobody in Mississippi goes running in the summer — at least, nobody sane. Bassett points out that Colorado, the state with the lowest obesity rate (18.9%), is relatively affluent and has a temperate climate and plenty of trails that lend themselves to outdoor activities. (See a special report on the science of appetite.)
So there you have it. Southerners have little access to healthy food and limited means with which to purchase it. It's hard for them to exercise outdoors, and even when they do have the opportunity, it's so hot, they don't want to. To combat this affliction, some Southern states have adopted programs to fight rising obesity. In 2003, Arkansas passed a school body mass index–screening program that assesses weight and sends the results home to parents. Tennessee encourages its schools to buy fresh ingredients from local growers. And in 2007, Mississippi adopted nutritional standards for school lunches. Most of these programs are relatively new, so it will be a few years before experts can determine their efficacy. "I think there's reason for optimism," says Barrett. "But it's likely that the Southeast will lag behind the rest of the country for some time to come."

PUT THE HYDROXYCUT DOWN AND BACK AWAY SLOWLY!!!!!!

Stop using Hydroxycut products, FDA says

Story Highlights
FDA recalls Hydroxycut products after 23 liver injuries and one death
Hydroxycut products used as popular dietary supplement for weight loss
Damage from product: liver failure, jaundice, seizures, cardiovascular problems

By Saundra YoungCNN

WASHINGTON (CNN) -- Hydroxycut products, popular dietary supplements used for weight loss, have been linked to liver damage and are being recalled, the U.S. Food and Drug Administration said Friday.The FDA said it has received 23 reports of serious liver injuries linked to Hydroxycut products, which are also used as energy enhancers and as fat burners.
The reports include the 2007 death of a 19-year-old man living in the Southwest, which was reported to the FDA in March. Other serious liver problems reported included liver damage that resulted in a transplant in 2002, liver failure, jaundice, seizures and cardiovascular problems.
The FDA is warning consumers to immediately stop using 14 Hydroxycut products manufactured by Iovate Health Sciences Inc. of Oakville, Ontario, and distributed by Iovate Health Sciences USA Inc. of Blasdell, New York.
The company is voluntarily recalling the following products: Hydroxycut Regular Rapid Release Caplets, Hydroxycut Caffeine-Free Rapid Release Caplets, Hydroxycut Hardcore Liquid Caplets, Hydroxycut Max Liquid Caplets, Hydroxycut Regular Drink Packets, Hydroxycut Caffeine-Free Drink Packets, Hydroxycut Hardcore Drink Packets (Ignition Stix), Hydroxycut Max Drink Packets, Hydroxycut Liquid Shots, Hydroxycut Hardcore RTDs (Ready-to-Drink), Hydroxycut Max Aqua Shed, Hydroxycut 24, Hydroxycut Carb Control and Hydroxycut Natural. Watch more on the FDA's concern »
According to the FDA, last year, Iovate sold more than 9 million units of Hydroxycut products, which were distributed widely to grocery stores, health food stores and pharmacies.
"The FDA urges consumers to discontinue use of Hydroxycut products in order to avoid any undue risks. Adverse events are rare, but exist. Consumers should consult a physician or other health care professional if they experience symptoms possibly associated with these products," said Dr. Linda Katz, interim chief medical officer of the FDA's Center for Food Safety and Applied Nutrition.
Liver damage is rare, but patients who experienced problems were taking doses recommended on the product label, the FDA said. Symptoms include brown urine, nausea, vomiting, fatigue, stomach pain, itching and light-colored stools.
The FDA has not determined what specific ingredients are responsible for the problems, because the products contain a variety of overlapping ingredients and herbal extracts.
Dietary supplements sold before October 1994 are not required to undergo any FDA review before going to market. The Dietary Supplement Health and Education Act of 1994 required manufacturers to ensure a supplement to be safe before marketing. But manufacturers still don't need to register a product with the FDA or get approval before selling a supplement.
The agency can take action against an unsafe supplement once it's on the market. Since December 2007, any serious adverse event reported to the manufacturer must now be reported to the FDA within 15 days.
The Council for Responsible Nutrition, the leading trade association representing the dietary supplement industry, said that both the FDA and Iovate "took appropriate action today."
"We commend FDA for warning consumers of a potential safety problem associated with these products, and were encouraged to see that the company -- Iovate Health Sciences -- agreed to recall the products from the market until further determinations can be made," said Steve Mister, the council's president and CEO.

3 Life Lessons From The Biggest Loser

By Jillian Michaels
Glamour
It's no secret that I have my issues with reality TV. I hate the "Biggest Loser" eliminations. I loathe all the contrived story beats of temptations and challenges. The creative editing makes me utterly bananas and yet here I am, still on "Loser" going into a double season of 8 and 9!
Why? Because the goodness of the show always prevails. Because there are some lessons I have learned while working with my "Biggest Loser" contestants that I think are powerful enough to change the world. Here are some for you to ponder ...
1. Nothing Is Impossible
Let's face it: If I can take a person that is 400 pounds and get them into run-a-marathon shape in four months, we as human beings are capable of just about anything.
2. You Should Never Ask "Why Me"-Instead, Ask "Why NOT Me?"Society—and sometimes even our own friends and family members—says you are arrogant and selfish if you want to be anything beyond the norm. Strive to become healthier or richer or more successful than average and it becomes a "Who do you think you are?" scenario. That is such a crock.
On "Biggest Loser," my contestants learn to stop asking "Why me?" and ask this question: "Why not me?" Why not me get gorgeous, healthy and famous? Why not me fall in love? Why not me have the career of my dreams? And here is the best part: by putting themselves first for once, they change their lives, achieve their goals and inspire a nation. So, the next time you feel less-than or undeserving of making a healthy change, ask yourself that question: Why not you?
3. You Must Choose To Be Happy
Life will not always be easy. You won't always be happy. Things will go wrong that are unfair and totally out of your control, but ... you have a choice. You can choose to become a victim of these unfortunate events or you can choose to learn from them and grow.
A lot of the contestants on "Biggest Loser" have had very sad lives—some filled with tragedy, all filled with physical hardship. But the ones who succeed do so because they come to find a meaning and purpose in their struggles that propels them towards a beautiful rich fulfilling future

WASH YOUR HANDS HONEY CHILD!

The best defense against most any virus, bacterial infection etc

 

Hand washing!!!!!!!!!!!!!!!!!!!!!!

 

Cover your mouth with your elbow when you sneeze or cough

Avoid sick people

If you are sick do not go to work or school

Do not return to school or work until you are fever free for 48 hours

Five Ways To Boost Your Metabolism from CookingLight.com

By Scott Westcott
"Metabolism" is the name of the bodily system that converts food calories to energy needed to perform various tasks, like pumping oxygen to muscles during a long walk. Many variables contribute to your metabolism, including heredity, gender and age. But you can quicken yours; here's how.
Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.
"It's not a huge spike, but it makes a difference," says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.
Work out with weights. During weight training, muscle tissue is stressed; afterward, it's repaired -- which raises metabolism.
A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas. CookingLight.com: Ultimate move finder
Practice portion control. This helps ensure you don't overload your metabolism with a surplus of unusable energy (that is, food).
Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat. CookingLight.com: Exceptional recipes
Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. "Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day," says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.
Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones. CookingLight.com: We compare similar foods so you can decide which to eat
Laugh it off. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a "metabolic chamber" (a small room that measures heat output in order to calculate a person's metabolic rate) and showed them funny videos, the subjects' metabolic rates rose by 10 to 40 calories. It's a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD.