36 Proven Tips to Lose Weight Naturally and Permanently

What is the Most Effective Way to Lose Weight?
There are many diets out there, but the only truly successful method to maintaining a healthy body weight is perseverance, disciplined effort and lifestyle changes.

Everybody knows losing weight means cutting and burning calories, but here are 36 proven lifestyle changes to keep it off.

COFFEE: Getting it Straight–Perks or Plights to Health and Healing?

Are you a caffeine lover? For many years coffee drinkers have been battling with the debate as to whether the benefits of caffeine outweigh the detriments/ Find out more about current research on caffeine and coffee and decide whether it is beneficial to you.

Reimaging – Awakening You to Your Highest Potential

Would you like to start attracting more prosperity and abundance into your life? Are you having relationship challenges or, do you want love? Do have chronic health issues, stress, tension, chronic pain, or are overweight? Do fears, worries, the blues, or anger ruin the precious moments of your life? Do you feel blocked from success or feel stuck in some areas of your life? Would you like to clear old negative reactions, so that you respond differently to others? If you have answered yes to any of the above questions you may be subconsciously and firmly standing in your own way.

50 Best New Year’s Resolutions and How to Keep Them

Do you have trouble writing or keeping New Years resolutions? How do we decide what are the best resolutions for our bodies, minds and spirit?  How do we keep from breaking resolutions? Here are 50 best New Year’s resolutions for people of all ages and lifestyles, a little history about resolutions and helpful tips on choosing what works and what doesn’t work for you.

Keys to Effective Workouts – Weight Loss, Muscle Gain and Maintenance

 

When you plan to work out, do you actually have a plan? Are you intentional in your choice of exercises? Do you go to the gym and feel confused about what to do? Do you wish you could do a home workout that would be of maximum benefit? There are different forms of exercise and this certainly means that they each have a different effect on our bodies. In this article we will learn about the best exercises for our specific health goals.

Which Diet is Best? Atkins, South Beach, or Mediterranean Diet

A few tried-and-true diets in the market today include: the Atkins Diet, the South Beach Diet, and the Mediterranean Diet. All of these weight-loss diets have had great popularity throughout the years and have contributed to tremendous weight loss among its followers. In this case, the question stands, which diet is simply the best weight loss plan today?

Acidic or Alkaline – What Is pH Maintenance and Why Should It Matter?

 What is Potential Hydrogen or pH?

There is a lot of information regarding bodily health in terms of how acidic or how alkaline our bodies are. Firstly, pH stands for ‘potential hydrogen’ and it gets its name from the way solutions on the pH scale are tested. The pH scale tests show a degree of concentration of hydrogen ions in a substance or solution and this degree results in a rating between 0-14 with 0 being the most acidic substances (battery acid, sulphuric acid) and 14 being the most alkaline substances (calcium, bleach). One thing to note is that the scale is logarithmic; meaning each distance between numbers is to the power of 10. So why is it important to understand the pH scale and how acidic or alkaline our bodies are? What does this mean to achieving optimum health and wellness?

Dropping Pounds After the Holidays – A Sensible and Successful Weightloss Plan

Holiday foods and staying indoors in cold weather make weight gain common.  Photo credit: Pixabay.com

Holiday Weight Gain
A new year brings about new resolutions, and most common resolution is to lose weight.  November, December and January are key times when weight is usually gained over the holidays, because people tend to eat more foods high in carbohydrates, trans fats, and sugar than they normally do. Unfortunately gaining weight is an extremely easy task for most of us. The good news is that with enough will and determination, losing 5-15 pounds is not as difficult as the majority of us tend to think. The cornerstone idea to losing weight is simple: exercise regularly and eat healthy meals.

Prescription drugs and over the counter drugs are not the best way to shed unwanted pounds. Photo credit: Pixabay.com

Diet Pills or Prescriptions
People who don’t want to bother to change their lifestyle and dietary habits to include exercise and healthy meals, often turn to diet pills to lose weight. There are many diet pills in the market today such as Zantrex 3 and Hydroxycut.

Your doctor may consider weight-loss prescriptions for you if haven’t been able to lose weight through diet and exercise and if you meet one of the following criteria:

• Your body mass index (BMI) is greater than 30
• Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes or high blood pressure (Mayo Clinic, 2015)

According to the Mayo Clinic (2014),

“Dietary supplement manufacturers aren’t required by the Food and Drug Administration to prove that their products are safe and effective, so view these products with caution and skepticism, and always let your doctors know about any supplements you take.”

Even though some diet pills and prescription drugs may prove to be effective in terms of melting the pounds away, the healthiest way to lose weight is not to introduce foreign chemicals in the body.

 

Metabolism Diagram – Photo credit: Researching the Kinetics of Functional Food Materials in the Body – Safety Science, KAO, Japan, http://www.kao.com

Metabolism
Metabolism is the process your body goes through to convert food into energy. The energy created by this process is then used by the body to function properly. Energy is needed for people to breathe and regulate hormones in the body.

Metabolic Disorders – Photo Credit – Power of the Gene. http://www.powerofthegene.com

People can have “metabolic diseases” as a result of inefficient metabolismA metabolic disease is the result of a loss of any one many enzymes required for efficient metabolism.  The enzymes needed are different for different substances.  If someone has inefficient enzymes for the metabolism of  carbohydrates, for example, they might have lactose intolerance, glycogen storage diseases, galactosemia.   If they have insufficient enzymes for amino acids, the metabolic disease might be phenylketonuria, or maple syrup urine disease and if they don’t have the sufficient enzymes for fat metabolism this might result in Tay-Sachs disease. (Murgatroyd, 2011)

Swimming can help to burn calories and increase metabolism. Photo credit: Pixabay

Several factors will determine a person’s ability to lose weight in a certain amount of time. Mayo Clinic (2014) provides information on the subject in the following:

• Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
• Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
• Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

 

Physical exercise and healthy diet is the best way to lose weight. Photo credit: Publicdomainpictures.net

Physical Activity
Physical activity will also determine weight loss. The amount of physical activity and exercise you get will either result in weight loss or weight gain. Mayo Clinic (2014) states:

“Unfortunately, weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn-or burn fewer calories than you eat.”

Bicycling can increase metabolism and burn calories. Photo by Pixabay

Regular exercise can help you burn the amount of calories you desire and it can also help you maintain a healthy weight. Examples of regular exercise include, but are not limited, to the following:

• Walking
• Running
• Bicycling
• Hiking
• Dancing
• Playing sports

Incorporating daily physical activities or chores such as washing the car, keep a body healthy. Photo credit: Pixabay

If these activities are not convenient for you due to your schedule or lifestyle, there are simpler alternatives to losing weight. Increasing the frequency of these daily activities can help you burn more calories.

• Cleaning the house
• Doing the laundry
• Tending to the garden
• Washing the car
• Taking care of children
• Walking up and down the stairs

Besides losing weight, regular exercise has many other benefits. The Harvard T.H. Chan School of Public Health  (formerly the Harvard School of Public Health) (2015) states the benefits of regular exercise includes, but are not limited, to the following:

• Improves your chances of living longer and living healthier
• Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns
• Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer

Harvard T. H. Chan School of Public Health Photo Credit http://www.hsph.harvard.edu/nutritionsource

Figure 1: USDA Recommended Food Portions

Healthy Meals
The United States Department of Agriculture (2015) recommends the following diet per day for men and women:

• 2 cups of fruit
• 2-3 cups of vegetables
• 6-8 ounces of whole grains
• 5-6 ½ ounces of lean protein
• 3 cups of dairy

Avoid eating foods with a high percentage of fat or sugar. It’s greatly recommended to either limit your intake of alcohol or abstain from drinking alcoholic beverages altogether.  Drink plenty of liquids such as water, teas, and juices. Figure 1 goes further in-depth on the types of whole grains and lean proteins to consume as well as how much of each food group is recommended for one meal.

Conclusion and Summary
Honestly, a diet of any nature, such as the one expressed above, can difficult for some to maintain, especially if you have a full-time career and/or a family to care for.  It is wise to do some research on the diet that is most suitable for your lifestyle. You don’t want to have unrealistic expectations of yourself if you know deep down that the results will be impossible to achieve. If it seems too challenging to jump into a diet right away, there is no shame in taking it one step at a time. Try eating more fruits and vegetables at first. You could bring one or two servings of carrot sticks to work so you could nibble on them during your break. Then, when you feel more comfortable, you could incorporate more physical activity into your schedule. After a while, it might not even feel like a diet, but a regular routine. Physical activity and eating healthy meals are vital to sustaining a long nourishing life and the benefits of these activities are endless.

 

References
Harvard T.H. Chan School of Public Health. (2015). Staying Active: Introduction. The Benefits of Physical Activity. The Nutrition Source

Mayo Clinic. (2014). Metabolism and weight loss: How you burn calories. Healthy Lifestyle: Weight Loss.  Mayo Clinic

Mayo Clinic. (2015 ) Prescription Weight-loss Drugs: Can They Help You?  Mayo Clinic

Murgatroyd, Chris, MD,  Metabolic Disorders, Power of the Gene, Nova Science Publishers Inc., 1 Edition, February 2011, ISBN-10: 1608769496, 217 pages.  PoweroftheGene.com

United States Department of Agriculture. (2015). Welcome to the Five Food Groups. Food Groups.  USDA

 

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This article is written by Hang Pham. Hang Pham is a Monterey Bay Holistic Alliance Health and Wellness Educator. Hang Pham was born in Hoc Mon, Vietnam. She came to America in 1994, becoming a U.S. citizen in 2011. Hang graduated from Seaside High School with diploma and received her AA in General Studies from Monterey Peninsula College in 2011. She received her BA in Collaborative Health and Human Services from California State University Monterey Bay (CSUMB) in 2012. In addition to working as a volunteer staff with the Monterey Bay Holistic Alliance, she currently works as a Clerical Aid in the Human Resources Department of Salinas City Hall. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

 

 

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

 

Sugar – What are the Negative Side Effects?

What is sugar?
Sugar is a kind of carbohydrate. There are two main types of simple sugars: glucose and fructose. The two main types of sugar are white and brown sugar. White sugar is commonly known as “table sugar,” which is used in most households to make food.Brown sugar has some surface molasses syrup.

Types of sugar:   raw sugar, brown sugar, refined sugar (castor sugar), white sugar,  liquid sugar, glucose syrup, treacle (unprocessed sugar), sugar crystals and powdered sugar

Brown sugar is used for foods that are thicker and denser such as cookies, cakes and pies.

Sugar is often added to sauces, casseroles, salad dressings, gravies, fruit glazes, and in  many baked foods

Sugar is also used to enhance the taste of food and is found as an ingredient in an abundance of foods. These foods include, but are not limited, to the following:

• Breakfast  – waffles, pancakes, cereal, pastries, scones, granola
• Lunch – soups, juices, sodas, bread, and yogurt
• Dinner – dinner rolls,  mashed potatoes, stews, pastas, casseroles

 

What is glucose and why do we need it?

The human body breaks down the carbohydrates we eat to create glucose. Glucose is the body’s main source of energy. Sugar can be quickly absorbed into the blood stream.

The quick absorption of sugar creates energy boosts. Glucose is turned into glycogen and stored in the liver. The liver has the capacity to store only 100 grams of glucose in the form of glycogen. Excess glycogen will be stored as fat in the adipose tissues of the body.

How much sugar do we need?
The World Health Organization (WHO) recently drafted new guidelines on sugar intake. The World Health Organization states that “sugars should be less than 10% of the total energy intake per day….Five percent of total energy intake is equivalent to around 25 grams (around 6 teaspoons) of sugar per day for an adult of normal Body Mass Index (BMI).” These new guidelines were based on results from numerous scientific studies on sugar.

How much sugar do we consume?
Sugar and foods with sugar are made readily available for purchase in grocery stores, local businesses and schools. Fast food restaurants sell many food items that contain white and brown sugar. Public schools have vending machines that dispense snacks and carbonated beverages. The Western diet is composed of countless low-cost, high processed foods containing high-fructose corn syrup. Many of these carbonated beverages contain more than 40 grams of sugar in one serving, which is more than the recommended daily intake of sugar.

One serving of frosted flakes cereal has roughly 38.7 grams of sugar, and one box of 8 chocolate chip cookies has over 39 grams of sugar. An article written by Robert Lustig, Laura Schmidt, and Claire Brindis from the University of California, San Francisco titled The Toxic Truth about Sugar states that “Currently, each US citizen consumes an average of 216 liters of soda per year, of which 58% contains sugar…” Excessive amounts of sugar will lead to weight gain, and an increase in the likelihood of acquiring diseases such as Type 2 Diabetes and heart disease.

What are the negative side effects of sugar?
Consuming white sugar has its benefits such as giving your body the energy it needs and maintaining a healthy look for the skin. However, consuming sugar has its negative side effects. Sugar, not derived from natural sources, has no nutritional value or healthy fats. The consequences of eating too much white sugar are provided, but are not limited, in the following:

• Obesity
• High Blood Pressure
• Hypertension
• Myocardial Infarction
• Hepatic Dysfunction
• Type 2 Diabetes

What is Type 2 Diabetes?
Type 2 Diabetis a metabolic illness. With Type 2 Diabetes, the body doesn’t produce enough insulin, or the insulin isn’t being used properly in the body. Johns Hopkins Medicine: Health Library writes that over 23 million people in the United States have Type 2 Diabetes. The illness can cause nerve damage (neuropathy), kidney damage, eye damage and many other life threatening complications.

 

What can you do to reduce your sugar intake?
Sugar has many dangerous consequences. It’s important to understand the risks associated with the consumption of sugar and make positive lifestyle changes to reduce the chances of acquiring a metabolic illness. The Caribbean Food and Nutrition Institute provides tips for reducing excess sugar intake in the following:-Read food labels and choose less sweet alternatives.

• Reduce the amount of sugar added to drinks, porridges, cakes, puddings, desserts, etc…
• Spice up dishes with ginger, pimento, cinnamon, vanilla, nutmeg, cloves and other spices.
• Use more fruits and less sugar in cakes. Dried fruits such as raisins and prunes give a sweet “bite”.
• Use dried or fresh fruits in cereals and porridges e.g, raisins or ripe banana
• Don’t over-do your intake of sweet fruit juices. Use smaller amounts and dilute the water or vegetable juice.

 

Sources:
World Health Organization
University of California, San Francisco
Johns Hopkins Medicine: Health Library
Caribbean Food and Nutrition Institute 

 

 

 

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This article is written by Hang Pham. Hang Pham is a Monterey Bay Holistic Alliance Health and Wellness Educator. Hang Pham was born in Hoc Mon, Vietnam. She came to America in 1994, becoming a U.S. citizen in 2011. Hang graduated from Seaside High School with diploma and received her AA in General Studies from Monterey Peninsula College in 2011. She received her BA in Collaborative Health and Human Services from California State University Monterey Bay (CSUMB) in 2012. In addition to working as a volunteer staff with the Monterey Bay Holistic Alliance, she currently works as a Clerical Aid in the Human Resources Department of Salinas City Hall. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website atwww.montereybayholistic.com.

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

 

 

30 Ways to Lose Weight Fast and Permanently

How can you lose weight fast and keep it off?  The majority of people in the United States are overweight, but how do you eat healthy, stay physically fit, and lose weight permanently? There are plenty of weight-loss diets out there, but what really works?

How do you lose weight? Everybody knows losing weight means cutting and burning calories, but here are 30 lifestyle changes to keep it off.

Everyone knows that the secret is cutting calories and burning calories but it also takes a change of lifestyle.  Losing weight and staying fit is not something that you can accomplish  sitting in front of the TV eating popcorn every night, but you can be successful if you are determined, disciplined and follow a plan to achieve your goal. Here are 30 great tips for changing your routine, in order to lose weight and keep it off permanently.

Every weight-loss program should include physical fitness. Find a way to engage in physical fitness that is fun for you!

1. Exercise 30 to 60 minutes every day, or if you are on a tight schedule, exercise several times during the day — for example, three 10-minute exercise sessions.
2. Eat small meals often. Rather than eating one large meal and skipping meals, eat three healthy meals during the day, especially breakfast. Studies show that skipping meals causes can lead to overeating or snacking unhealthy foods later in the day.
3. Eat fruits and vegetables. If your main entree is grilled, skinless chicken, and make the fruits and vegetables the largest portions on your plate and cut down on other foods.
4. Weigh yourself every day. If you are conscious of your weight and the progress you are making, you are more likely to be successful.
   

   Keep track of what you eat and how much exercise you are doing and soon you will be aware of the cause of  weight loss or weight gain.

5. Keep a journal, or food diary with you at all times.  Purchase a small notebook that is easy to carry in a suit pocket or purse. Practice being conscious of what you eat and recognizing particular situations or times of day when you are more likely to eat unhealthy foods. A food diary can help you make life changes.
6. Remove unhealthy snacks from the house. This would include all fried foods, packaged snack items such as chips, pretzels, greasy pizza, buttery popcorn, etc, and sugary treats such as sugary sodas, candy bars, snack cakes, caramel corn, cookies, and ice creams or frozen treats. These foods are high in trans fats and have been found to trigger and increase the risk of many health problems and diseases.
7. Store healthy snacks. After removing all unhealthy snacks from your home, be sure to fill your cupboard and refrigerator with healthy snacks.  The best snacks are organic fruits, vegetables, whole grain crackers, 100% juices, low-fat dairy products such as low-fat yogurt.
8. Keep active with friends or family members, and plan physical activities together.  Have a physical fitness buddy to go bike riding with, play soccer, tennis, go to the gym, go dancing, etc. Choose activities several days a week that keep you moving rather than video-games or or movies.
   

   Cooking food at home is fun, helps to burn calories (rather than sitting around at a restaurant) and lessens the chance of making unwise choices. Be sure to have healthy foods in your refrigerator and eliminate packaged, high-fat or trans fat foods.

9. Eat at home often rather than eating out at restaurants or fast food chains. When you eat at home you can control what food is available and eliminate unhealthy choices. Many restaurants typically provide more food than needed. If you have to eat at a restaurant, decide how much food you will eat and ask for a take-home box before eating. Box up the extra portions of food before eating your portion.
10. Don’t use serving bowls. When preparing your food, put it on the plate instead of putting serving bowls on the table. Always serve yourself a little bit less than what you expect to eat. Bring the prepared plate to the table. Put away extra food that is left in the pot or pan before sitting down at the table.
11. Fill up healthy. Always fill up on healthy foods throughout the day that are low in calories, such as celery, or fruit, so that when you are invited to eat a dessert or snack you won’t be as tempted or hungry.
12. Make active choices to accomplish everyday chores.  Instead of going through a drive-through pharmacy to pick up your prescriptions, walk inside the store. Use a bike to visit a friend, instead of a car. Get down on your hands and knees and pull the weeds or scrub the floor, instead of using garden extension tools or a long-handled easy-clean mop. Walk the dog regularly.
13. Never eat in front of TV.  Television viewing strongly affects how much and what people eat. People tend to continue to eat while watching.
14. Vary your activities regularly in order to avoid exercise burnout. Walk, swim, dance, and engage in sports.
15. Never eat from containers such as an ice cream carton, a Tupperware container, a package of cookies, or a bag of chips.  Instead, put the portion on your plate, and then put the container of food away. When you can see how much you’ve eaten on your plate you are less likely to eat more.
16. De-stress before eating.  Engage in relaxation techniques before eating because stress causes people to eat more. Praying or saying grace before eating is not unwise. It helps to relax, surrender and let go of worries and eliminate stress. Other options are deep breathing exercises, meditation, stretching exercises, reading something amusing or humorous,  listening to relaxing music, and even chatting with friends and family about uplifting or inspirational thoughts or experiences.
    

    Starting the day with high fiber foods helps to reduce weight. What is high fiber? Fruits, vegetables, and whole grains such as oatmeal.

17. Start with high-fiber or bran foods, such as oatmeal or high-fiber breads or bran cereals.  Studies show that people that start the morning with a high-fiber diet are less likely to gain weight.
18. Buy a pedometer and add an extra 2,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day.
19. Walk 30-minutes a day. Walk to the store, walk down the street and give a basket of fruit to a neighbor. Walk the dog. Studies show that those who regularly engage in walking are more healthy and physically fit.
20. Plan a week’s groceries. To prevent impulse buying, always plan a week ahead and make a detailed grocery list.  Never go grocery shopping when you are hungry and have skipped a meal.  Last-minute trips to the grocery store can result in buying snack foods or tempting foods on display in the bakery, snack aisle, or deli section, that are not on your healthy foods list.
21. Have a craving plan. If you feel hungry and are feeling a craving for an unhealthy food, then do something active.  Drink a full glass of water, call a friend, write in your journal, paint a picture, clean the house, engage in sports, read a book, or do something that does not trigger thoughts of eating. Keeping your mind and body active will help to eliminate cravings.
22. Reward yourself. If you have lost weight, reward yourself with nonfood rewards, such as going on that vacation you’ve dreamed of, buying new clothes, getting a new haircut or purchasing something for your home. Spend time listening to your heart and finding out how to truly love yourself.
23. Find an on-line buddy. Studies show that online weight-loss partnering results in more successfully achieving weight-loss goals.
    

    Studies on the effects of color and color therapy show that blue can be an appetite suppressant whereas red tends to increases the appetite.

24. Choose blue.  Wear the color blue more often and decorate your home with it. The color blue is an appetite suppressant, whereas the colors red, yellow, and orange have been found to increase the appetite.
25. Use small plates. Get rid of large dinner plates and buy small plates. You are more likely to pile on the food if your plates are over-sized.
26. Throw out large clothes. When you have lost weight, give away or throw out clothes that are too large for you. Keep only the clothes that fit or are “snug” on you. If you always keep large, over-sized clothes you will be less likely to lose weight.
27. Use a mirror. If you eat in a dining room area, keep a mirror hanging on the wall opposite where you sit.  If you watch yourself in the mirror while eating, you are less likely to overeat.
28. Read labels. When buying foods in the grocery store, read the labels.  Do not buy foods that are high in trans fats or are high in cholesterol, salt, or sugar.  Do not buy foods that have added corn syrup, food coloring, or food additives.
29. Season smartly. Use salsa to season foods or spices such as curry, turmeric, pepper, basil, etc., instead of heavy, high-fat sauces such as gravy or butter.
30. Increase calcium. Calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and breaks down fat.

RESOURCES

• Jessica Girdwain, “16 Ways to Lose Weight Fast”  Health magazine
• Kathleen M. Zelman, MPH, RD, LD WebMD Expert Column, “Lose Weight Fast: How to Do It Safely”  WebMD
• Shick SM, Wing RR, Klem ML, McGuire MT, Hill JO & Seagle HM (1998). “Persons successful at long-term weight loss and maintenance continue to consume a low calorie, low fat diet.”.  Journal of the American Dietetic Association, 98, 408-413
• James Quirk, Krystle C., Jack Herrick, Brett Fechheimer and 495 others, “How to Lose Weight Fast”  WikiHow
• Zoe Ruderman, “Drop 5 Pounds in a Week,” Cosmopolitan
• McGuire MT, Wing RR, Klem ML, Seagle HM & Hill JO (1998). Long-term maintenance of weight loss: “Do people who lose weight through various weight loss methods use different behaviors to maintain their weight?, ”  International Journal of Obesity22, 572-577.
• Klem ML, Wing RR, McGuire MT, Seagle HM & Hill JO (1997). A descriptive study of individuals successful at long-term maintenance of substantial weight loss. American Journal of Clinical Nutrition, 66, 239-246.
  
• McGuire MT, Wing RR, Hill JO. (1999). “The prevalence of weight loss maintenance among American adults.” International Journal of Obesity, 23, 1314-1319.
• Bond DS, Phelan S, Leahey TM, Hill JO, Wing RR. (2009). “Weight-loss maintenance in successful weight losers: surgical vs non-surgical methods.   International Journal of Obesity, 33, 173-180.
• Basics of Weight Control, Department of Veterans Affairs– PDF
• “Time to Talk: 7 Things to Know about Complementary Health Practices for Weight Loss, ”   National Center for Complementary and Alternative Medicine
• Weight-Control Information Network  National Institute of Diabetes and Digestive and Kidney Diseases
• “Weight Control,” National Library of Medicine, National Health Institute, Medline Plus
• Butryn ML, Phelan S, Hill JO, Wing RR. (2007). ” Consistent Self-monitoring of Weight: A Key Component of Successful Weight Loss Maintenance.  Obesity, 15,  3091-3096

 

 

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This article is written by Jean Voice Dart, M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.” She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.