Expert Q&A: Getting Started With a Weight Loss Plan So you’re gearing up to eat better and lose some weight. Good for you. But how do you get started? With the hundreds and hundreds of diets out there, how do you choose the best approach? To find out, WebMD turned to James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado in Denver. Much of Hill’s research has focused on the habits of people who manage to achieve what we all want: stable and sustained weight loss. So how do these people lose weight and how do they keep it off? Hill has some answers. I want to lose weight but have no idea where to start. What should I do? Before you try to make any changes to your habits, first you need to see where you are right now. Find out what your body mass index (BMI) is. See how it compares to a healthy weight. Start keeping a record of what you eat each day and how much exercise you get. Now people say, “Why bother? I already know what I’m eating right now!” But you really don’t. Eating is something that we do every day without really paying any attention. Once you start writing it down, you may learn things you never knew about your habits. You could be drinking five pops a day and have no idea. Taking stock of where you are now gives you a sense of what needs to change. The next step is really important. You have to make a long-term commitment. If you’re going to change your eating and exercise habits, you won’t be done after six weeks or six months or six years. You have to decide that you’re motivated to make changes that will last for the rest of your life. Which commercial diet books, programs, or plans really work? Basically, almost any diet plan will work for weight loss. Go to a bookstore and buy any diet book. It will give you tips on eating less and you can lose weight. But the problem is that almost none of them work for weight loss maintenance. If you want to lose weight, I don’t think it matters how you do it or what plan you use. But to keep it off, you will probably have to use different strategies. I co-founded the National Weight Control Registry, which tracks about 6,000 people who have, on average, lost 70 pounds and kept it off for seven years. What we’re doing is trying to learn how these people manage to do it. What strategies really work? We’ve found some common factors. People in the Registry tend to do a lot of physical activity. They tend to eat a low-fat diet and pay attention to overall calories. They self-monitor: they weigh themselves and keep periodic food diaries. And they eat breakfast every day. Expert Q&A: Fighting Midlife Weight Gain First, you notice shopping for clothes isn't as fun or simple as it used to be. Next comes the "muffin top" spilling over the jeans. Then the scale delivers dire news: You're 10, 15, maybe 20 pounds beyond your "normal" weight. Midlife weight gain is common. Many Americans gain a pound or so every year as they make their way through young adulthood, ending up fat and flabby at age 40 and beyond. But it is not inevitable, says Pamela Peeke, MD, MPH, the author of the best-seller Fight FatAfter Forty. Peeke also serves as the chief medical correspondent for Discovery Health TV and often appears as a medical commentator on television news and talk shows. Why do so many people gain weight in midlife? Blame it on hormones in convergence with poor lifestyle choices, overeating, not exercising enough, and stress. But hormones only account for about 2 to 5 pounds. The rest is the result of overeating, poor lifestyle choices -- such as not exercising enough -- and stress. How can I not be one of those people who gains? The keys are three: mind, mouth, muscle. Use your mind to control stress. If you walk around and everything is stressful, you have a problem. You may respond to stress by making poorer lifestyle choices, such as not eating healthfully and not exercising enough. Look at your nutrition -- in terms of quality, quantity, and frequency of eating. You should eat often. Quality is all about eating whole foods, fruits, and vegetables, whole grains, lean protein. Processed foods are bad. Anything that comes in a family-size bag, turn in the opposite direction and run. Quantity is where a lot of people fall. The majority are baffled by what a serving size should look like. When eating out, and in doubt, eat half of it or less. Be accountable for calories. You need a general idea of how many calories you need. An average woman, not an athlete, in her 40s or 50s, needs about 1,500 to 1,600 calories a day, on average, if she is exercising. A middle-aged man, average height and not an athlete but exercising, needs about 1,800 to 2,000. Muscle, of course, refers to the need to exercise and, of course, to weight train. Should my goal weight increase when I hit midlife? A better goal than focusing on scale weight is to keep track of body fat. The goals should be to decrease body fat and optimize bone strength. For a man, a body fat percentage of 18% to 25% is not bad for 40-plus. For women 40-plus, 22% to 27% is not bad. To get that body fat percentage, you need to have excellent fitness to maintain a good muscle base. Also, a man should have a waist circumference below 40 inches and a woman below 35 inches. Expert Q&A: Losing a Lot of Weight If you’re very overweight or obese right now, you might feel like the odds of ever achieving a healthy weight are pretty remote. But you can do it. And the benefits will be tremendous. So how do you begin? WebMD asked Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine in Boston. He’s a leading authority on diet and weight loss, and he’s had plenty of experience helping obese people slim down – he’s the nutrition doctor for the TV show The Biggest Loser. Here’s what he had to say. How do I know if I'm really ready to lose weight this time? If you're ready to record your reasons on paper and ready to pick a start date, then you're ready to try again. I think the battle is halfway won once you commit, once you decide that you’re never going to give up trying to control your weight. Don’t let past failures discourage you from trying again. Almost everyone who loses weight has tried unsuccessfully many times before. Finding the right path to weight loss is like finding the person you eventually marry. You probably have to kiss a few frogs on the way. So don’t look at past weight loss attempts as dead ends. They’re just stages on the path to ultimate success. There are some practical things to consider. You need to commit to the rules you’re going to follow and figure out some logistics. How will you find time to follow your plan? Do you have a support system that includes your health care professionals, your family, and your friends? Do I need to see a doctor before starting a weight loss program? Unless you have a chronic illness or take regular medications, you don’t really need medical supervision when you’re starting a weight loss program, even if you’re obese. There are hundreds of diet books at your local bookstore, and I doubt that following any of them would cause any harm. While a really extreme low-calorie diet – 500 calories or so – could be risky, nobody can really stick to that anyway. However, I do think you should include your doctor as part of your support system and ideally as a lifestyle coach. Your doctor can help you monitor your progress as well as provide external accountability. Do you feel that there are many different paths to successful weight loss? The idea that there's one best plan for successful weight loss is incorrect. It’s like saying there's one best color, or one best type of music. For each individual there very well may be one best dietary approach. But there is a broad spectrum of eating strategies -- dozens of unique approaches -- that all work well for weight loss and overall health improvement. The most important thing is to find an approach you can stick to, because adherence, rather than diet type, is the key to success. I do think that good plans tend to have some common features. They often include a daily food journal with calorie counting, 90% adherence to a strict eating plan, and about seven hours a week of exercise – cardio and strength training. The Anti-Aging Diet Can what you eat help you age gracefully? It seems we're all trying to find the "magic bullet" that delays the natural aging process. Put an antiaging label on most any product, and it flies off the shelves. Yet if you're trying to look your best without going under the knife, a secret ingredient might be right under your nose. Some experts say one answer to aging gracefully can be found in the grocery store -- in fruits, vegetables, green tea, and a host of other healthful foods that are rich in antioxidants and other potentially age-deterring compounds. What Is Aging? Of course, the signs of aging include not only wrinkles, but also memory loss, decreased brain function, and an increasing risk for chronic diseases such as heart disease, osteoporosis, and cancer. Healthy aging is also defined as living a longer, healthier life. And many studies have documented the link between a healthy diet and prevention of age-related or chronic diseases. Adopting a healthy lifestyle that includes regular physical activity, adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages can be the best defense against aging. "Dietary choices are critical to delay the onset of aging and age-related diseases, and the sooner you start, the greater the benefit," says Susan Moores, RD, a spokesman for the American Dietetic Association. Antioxidants and Inflammation Some foods and beverages contain powerful substances called phytonutrients that some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, gobble up "free radicals" -- oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer's disease. As we age, we become more susceptible to the long-term effects of oxidative stress (a condition where the body basically has too many free radicals) and inflammation on the cellular level. The theory is that antioxidants and other age-defying compounds help cells ward off damage from free radicals and minimize the impact of aging. Beyond antioxidants, some other compounds in foods can affect aging. They can be classified according to their impact on inflammation at the cellular level, experts say. "All foods fit into three categories: pro-inflammatory, neutral, or anti-inflammatory," says dermatologist and best-selling author, Nicholas Perricone, MD. Perricone says you can help to slow aging at the cellular level by choosing foods that are anti-inflammatory and rich in antioxidants. "Age-related changes may be reversed by consuming foods and beverages that are rich in a variety of compounds, including antioxidants, and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables," he says. On the other hand, foods classified as pro-inflammatory can accelerate aging, Perricone says. If "we eat large amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process," says Perricone. While the benefits to eating healthy are many, Perricone notes that diet is certainly not the only factor that affects the aging process. "Stress, hormones, ultraviolet light, and a weakened immune system also contribute to aging," he says. Still, making smart lifestyle choices are within your control, and are among the best things you can do to help prevent disease and retard aging. Acai Berries and Acai Berry Juice -- What Are the Health Benefits? Have you heard about the acai berry? Do you want to know more about the health benefits of acai berries and berry juice? Acai berries are highly touted by marketers who say it’s one of the elite superfoods with anti-aging and weight loss properties. Some manufacturers use acai berries in cosmetics and beauty products. But do scientific studies support these claims of acai benefits? What is the acai berry? The acai berry is an inch-long reddish, purple fruit. It comes from the acai palm tree (Euterpe oleracea), which is native to Central and South America. It is a relative of the blueberry, cranberry, and other dark purple fruits. Research on the acai berry has focused on its possible antioxidant activity. Theoretically, that activity may help prevent diseases caused by oxidative stress such as heart disease and cancer. Is the acai berry healthy? Acai contains several substances called anthocyanins and flavonoids. The word anthocyanin comes from two Greek words meaning “plant” and “blue.” Anthocyanins are responsible for the red, purple, and blue hues in many fruits, vegetables, and flowers. Foods that are richest in anthocyanins -- such as blueberries, red grapes, red wine, and acai -- are very strongly colored, ranging from deep purple to black. Anthocyanins and flavonoids are powerful antioxidants that help defend the body against life's stressors. They also play a role in the body's cell protection system. Free radicals are harmful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals. By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer. Are there known health benefits of acai berries? Some studies show that acai fruit pulp has a very high antioxidant capacity with even more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Studies are ongoing, though, and the jury is still out. People eat acai berries to address various health conditions. But so far, acai berries have no known health benefit that’s any different than that of other similar fruits. Can acai berries boost weight loss? Scientists are learning more about the functional power of superfoods, such as the acai berry. Although acai is touted in some weight loss products, few studies have tested the benefit of acai in promoting weight loss. For now, plenty of research supports eating a diet rich in antioxidants. There’s no doubt that berries and other fruits are a key part of any healthy diet promoting weight loss. The jury’s still out on whether there is something special about acai’s ability to shed excess pounds. Why are acai berries used in beauty products? Some cosmetics and beauty products contain acai oil in the ingredient list. That’s because acai oil is a powerhouse of antioxidants. Studies show that acai oil may be a safe alternative to other tropical oils used in beauty products such as facial and body creams, anti-aging skin therapies, shampoos and conditioners, and other products. When acai oil is processed and stored long-term, the antioxidant levels remain high. Do acai berries and acai juice have any side effects? If you have pollen allergies or have a known hypersensitivity to acai or similar berries, you may want to avoid this fruit. When eaten in moderate amounts, though, acai is likely safe. 8 Easy Ways to Lose Weight Lose weight without going on a diet! Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight. To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight. 2. Snack Smart "lose weight with healthy snacks" You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight. 3. Eat More Grains and Produce "lose weight eating vegetables" Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight. 3. Eat More Grains and Produce "lose weight eating vegetables" Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight. 4. Eat Enough, Often Enough "lose weight eating regularly" One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight! 5. Drink Plenty of Water "lose weight drinking water" Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight. 6. Get Moving "lose weight with exercise" It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight. 7. Practice Portion Control "lose weight using measuring cups" Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight. 8. Write it Down "lose weight with a food diary" What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight. Easy Ways to Lose Weight: What You Eat Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work. But by making a few easy changes you can get the ball rolling on losing weight. If you're serious about changing your lifestyle, these steps help get you there. The key is to dedicate yourself to these changes and do them consistently. No, losing weight isn't a walk in the park. But by following these steps ... you may find it's a little easier than you think! CHANGE ONE: WHAT YOU EAT First up, let's take a look at some simple ways to make significant improvements in your diet. 1. ELIMINATE OR SIGNIFICANTLY REDUCE RED MEAT If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices and losing weight. By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat. To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or special sauce on grilled chicken sandwiches. 2. CUT OUT FRIED FOODS Keep your healthier choices truly healthy by grilling, baking, roasting, broiling or boiling them. * Keep things interesting by adding low-cal condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously. * Make sure your spice rack is always stocked with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you'll never run out! * If you often eat fast food, forget that "value meals" and "combos" even exist; they seem like a better deal, but they're just not worth the extra calories! Stick to a grilled chicken sandwich or a child's hamburger and a side salad (watch the dressing!) when you're on the run. 3. START WITH SOUP OR SALAD. Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions, all of which are crucial to losing weight. * Choose a broth- or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost. * Top your salad with low-cal dressing or balsamic vinegar. An added plus of having a salad before every meal is getting more fiber, something many of our diets are short on, which will also help you feel fuller sooner. Be sure to include lots of veggies and dark mixed greens like spinach in your salads. 4. FINISH WITH FRUIT. Instead of reaching for the cookie jar or helping yourself to dessert after meals, make a point to finish off with naturally-sweet fruit instead of sinfully-sweet treats. Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals and fiber. Few of us eat as much fruit as recommended. In time, you will become accustomed to foregoing sweets and you'll look forward to your healthier treat just as much. Continued: Change Two: What You Drink >> Purchase 100% organic acai juice, pulp, powder and capsules or enquire about acai products. Health benefits of the acai berry include its anti-inflammatory, antibacterial, antioxidant and anti-mutagenic properties, and its benefits for the cardiovascular system. Acai fruit contains Omega-3 and Omega-6 as well as Omega-9 which help lower "bad" cholesterol. For more information about acai in its different forms before considering a purchase, click here. The products are 100% organic acai and help preserve the Brazilian Amazon rainforests and local communities due to sustainable land use. The following information on acai is from wikipedia. The Acai Fruit Acai berries are harvested as food. In a study of three traditional Caboclo populations in the Amazon region of Brazil, acai palm was described as the most important plant species because the acai fruit makes up such a major component of diet (up to 42% of the total food intake by weight) and is economically valuable in the region (Murrieta et al., 1999). The juice and pulp of acai fruits (Euterpe oleracea) are frequently used in various juice blends, smoothies, sodas, and other beverages. In northern Brazil, acai is traditionally served in gourds called "cuias" with tapioca and sometimes sugar. Acai has become a fad in southern Brazil where it is consumed cold as açaí na tigela ("acai in the bowl"), mostly mixed with granola - a fad where acai is considered as an energizer. Acai is also widely consumed in Brazil as an ice cream flavor or juice. As acai deteriorates rapidly after harvest, its raw material is generally only available outside the immediate growing region as acai juice or acai fruit pulp that has been frozen, dried acai, or freeze-dried. However, several companies now manufacture acai juices, other health drinks, and sorbets made from acai berries, often in combination with other fruits. The above information is from wikipedia: http://en.wikipedia.org/wiki/Acai Acai fruit is sold in various different forms. Pure dried acai, organic acai, acai juice, acai supplements, acai pulp and so on. For pictures of acai fruit and acai juice etc try searching for images of acai on google.com