Weight Loss Success Journey NOT Paved with Diet Soda

Diet soda is not the fantastic beverage for weight loss success that many (especially the makers) would like you to believe. I've said it before. I'll say it again. For most* people it does no good, and for many it causes harm. Because it has zero, or close to zero, calories many people drink it without thinking about all the chemicals they are putting in their bodies. And again because it has few calories people seem to think it is actually good for them--or at least won't make them fat!

Study after study is showing that these thoughts are wrong. This is marketing at its worst. It is on a par with marketing cigarettes as cool while knowing they cause lung cancer.

Think diet soda will make you thin? Then why are so many people who drink it obese? And they didn't just start drinking it...many of them have been drinking it for YEARS...all the while packing on more pounds.

Diet soda is not the answer.

According to a new article posted on Yahoo, more and more people are coming forward to admit they are addicted to diet soda.

Whether diet soda is technically an "addiction" or really a habit is still under debate.

Addiction definition from Wikipedia:

Historically, addiction has been defined as physical and/or psychological dependence on psychoactive substances (for example alcohol, tobacco, heroin, caffeine and other drugs) which cross the blood-brain barrier once ingested, temporarily altering the chemical milieu of the brain. Broadly, addiction is defined as the continued use of a mood altering addictive substance or behaviours despite adverse consequences.

Drinking as little as one diet soda a day is linked to a variety of "adverse consequences" including Heart Attack and Stroke, Kidney Trouble, Preterm Deliver, and yes, Weight Gain

The article continues:

Wouldn’t it be ironic if instead of helping you lose weight, diet sodas had the opposite effect? A study at the University of Texas Health Science Center at San Antonio found that compared to those who drank no diet sodas, study participants who did had a 70 percent greater increase in waist circumference; worse, drinking two or more diet sodas daily led to ballooning waist circumference that was 500 percent greater than those who drank none.

For years I've been advising against diet sodas for people on a health journey and for those who want to have weight loss success, I am not the only one. The 'Eat This, Not That' guy David Zinczenko wrote an article "The Truth About Diet Soda" back in December 2008.

Don't think you have to be "perfect" to have weight loss success. Focus on being HEALTHY first and you will achieve the right weight without damaging your body and healthy in the long-run by following some low calorie diet plan that includes unhealthy choices.
----
*I say "most" because I there are few rules that can be applied to literally every person on the planet, but in all honesty I have not seen a single report that diet soda is helpful to anyone. However, there may be a person who is diabetic for example who for whatever reason cannot give up soda 100% and therefore chooses a diet soda. I still do not buy into the soda being "good" for them, or not causing them harm, but the choice is certainly theirs to make.

Carbs Cause Obesity?

I got a comment, from a reader who wished to remain anonymous, in response to my post about a Vegan Lifstyle The reader claimed

"Excessive carbs, in the form of grains and/or legumes, are the cause, and not the cure, for obesity."

Sorry, but this is not accurate.

Of course eating too much food of any kind, even healthy foods like whole grains and legumes can cause us to be overweight. So can eating too much meat or even fruits and vegetables. However, eating complex carbohydrates (such as whole grains and legumes) does not cause obesity and they are an important part of a food plan that is geared for our optimum health and energy. Carbs have gotten a bad rap. They are an important source of fuel for our bodies and our brain.

Obesity is generally caused from excessive SIMPLE carbs, like found in white flour, sugar, processed foods.

Is it possible to become obese eating only healthy foods...sure...but you have to work at it because the healthier foods have fiber and bulk which makes you feel more full! If you stuffed yourself every day like it was Thanksgiving and sat around all day without moving your body, even if you only ate wonderfully healthy foods you would definitely have a weight issue.

Being healthy isn't about eliminating foods, it is about gaining control over your eating which is largely a mindset issue. It is also about getting our brain chemistry and hormones in balance, which when we make healthy food choices naturally follows.

I don't advocate saying you can NEVER have sugar, but by controlling our sugar intake (along with that of other simple carbs) and making conscious choices in our eating, we will actually reduce our cravings for these foods that taste good but have little or no nutritional value.

Weight Loss Secret: Treat Yourself Like Your Car

I recently heard from a young man who said he knew he would lose weight even if he ate snacks and treats all the time as long as he burned more calories than he ate. He went on with some extensive math calculations on how many calories the average sedentary person burns and how he will be able to lose weight by adding some additional exercises and dropping his calorie intake to under 2000 per day.

My first reaction is, Heaven help this guy...I wonder if he has ever tried to diet before?

Begin healthy and losing weight is not just a math equation...and certainly not a simple one! First of all, there is no "average" person...we are all unique and we react differently to different foods, exercise and moods.

Second, even if you caloric intake is low, you can not heal your body and create healthy, lean tissues if you eat junk food all day long.

Rather than counting calories and trying to figure out the math of losing weight, treat your body at least as well as you would your vehicle. You wouldn't put sugar in your car's gas tank and expect it to run, would you? No, you give your car the proper grade gasoline and oil that it requires. You keep the radiator filled. You check your battery. You inflate the tires to get the best mileage.

Your body is a fantastically complex machine and deserves similar treatment. Give your body good quality fuel, as in lean protein, complex carbs, healthy fats. Drink plenty of pure water (filter it yourself and save money and the environment) to help keep your system flushed and well regulated. By eating small amounts fairly often you keep your battery charged and like putting your car on cruise-control you can keep going and going without the roller-coaster ride of sugar rushes and crashes.

Quit counting calories and keep yourself on the highway of life, looking good and cruising by eating the right foods every day!

Dump Diet Soda for Health and Weight Loss Success

It may seem to some that the suggestion to dump the diet soda goes against the idea of losing weight. The truth is that diet sodas do NOT help you lose weight. The reasons why may be controversial, but here are some of the facts behind soda...diet and non...that might just burst your soft drink bubble.

Bone Killers: some sodas will actually take calcium out of your bones. Sodas with caffeine seem to be the biggest culprits here...whether the soda is diet of regular doesn't seem to matter.

Diabetes Risk: even one diet soda a day is linked to a increased odds of risk of both Type 2 Diabetes and heart disease. Research has not conclusively shown why, but one possibility is the caramel flavoring in cola, which actually affects the boy at a molecular level and inhibits the ability to process sugar.

Weight Gain: yep, diet sodas can actually lead to weight gain because they increase carbohydrate cravings and get us used to taking in super sweet substances.

High-Fructose Corn Syrup: switching to regular soda is not necessarily healthier...most are filled with HFCS which is complete void of nutrition, spikes the body's blood sugar levels and get us on the simple carb roller coaster ride of wanting more carbs to help fight the fatigue caused by the inevitable sugar crash.

The healthiest solution is to drink lots of clean, pure water. Although tap water is "safe" I filter mine to get rid of the chemicals that municipalities put in it to make it safe.

Sometimes plain water is just not enough though, so if you want some flavor to your drink here are some of my favorite suggestions:

• Add a splash of 100% fruit juice
• Toss in some fresh berries (or frozen if you want a chill)
• Squeeze in a little lemon or lime juice
• Throw in some ice cubes made from juice or with berries hidden inside
• Brew some green or herbal tea...chill it for a summertime treat

If you absolutely want the bubbles then try club soda or naturally bubbly water. While I don't recommend drinking lots of it (after all, the bubbles are from Carbon DiOxide...a gas that our bodies consider a waste product) as an occasional treat it gets my green light. Mix it up with the suggestions above or try adding a sprig or two of mint for a zero calorie refresher!

Don't think you can cut out the soda habit entirely? Try cutting it in half! Get your taste buds used to less sweet by splitting the soda pop with club soda or Perrier. Alternate plain water with a bubbly drink to reduce the number of sodas in a day.

Remember, improving your health and losing weight permanently is a gradual process. Don't expect to make the change in a day...keep at it and find the balance that works for you...and don't be surprised to see you have actually lost weight once you've dumped the diet soda habit!

5 Weight Loss Tips for the 21st Winter Olympics

I love watching the Olympics...winter and summer both...heck, I'd probably watch a spring and fall Olympics...ooh, guess they'd better call it the autumn Olympics...

Anyway, watching the opening ceremonies last night got me thinking...and a sore butt...

I'm visiting my mom, helping her recover from surgery (she's doing great and I'll be heading home soon) so I'm a bit out of my element and it really was an eye-opener.

Wow, was that show long! I have TIVO (and if you don't, you really ought to consider it) so I fast forward through all the commercials. On a typical hour-long show that saves me about 20 minutes! I cringe to think how much time we would have saved if we had been able to cruise through the commercials last night. Maybe my mom would have even been able to stay awake for it.

One of the frustrating things for me, besides the length and the number of commercials, was here I am in California...on the same time zone as the Olympics...and we are having to wait to watch them until "prime time." What is up with that? It meant the show wasn't over until midnight. Wrong. Wrong. Wrong. Especially when it was well over an hour into the show before the ceremonies even started.

OK, so what does this have to do with losing weight?

First, do what you can to NOT sit on your butt for 4 hours of television. The athletes certainly don't...if they want to achieve their goals they are out moving...some may be sitting for hours on sleds...but they are actively working their muscles while doing it.

Tivo is one option. Don't have Tivo and want to watch the Olympics? I understand...get up and move as much as you can. There are plenty of commercials which allow for you to get in some quick laps around the living room or do some isometric exercises.

Second, eat like an athlete...sort of...smaller quantities, but eat the same good healthy food that an athlete eats, a good balance of protein, complex carbs and fats. Be sure to eat lots of veggies and fruits.

Third, drink lots of clean, pure water. I know Coke and Budweiser are sponsors, but you don't need the empty calories. The athletes will be drinking more water than anything else...again, follow their model and keep hydrated...the best way to do that is with good ol' water!

Fourth, avoid eating unconsciously throughout the games. Don't have snacks out unless you are going to be okay with eating them...because you probably will. Figure out what you are going to eat...have some easy foods...or if you can prepare foods and watch the athletes at the same time, do that. Most experts will tell you not to eat in front of the television...but I don't find that to be very realistic, especially during the Olympics...heck, when are they NOT on? Instead make your goal to be mindful about your eating.

Fifth, if you have trouble keeping from eating while watching then figure out something else you can do with your hands. This can be a big challenge...keeping your hands busy and watching television at the same time...but experiment with a few things and see if they help you. I used to do a lot of embroidery and found that I could do that while I was watching television. I know others who knit. The other night I did some mending. But sewing is not the only thing you can do to keep your hands busy...you can even combine keeping your hands busy with exercising by using some light hand weights (or canned goods from the kitchen cupboard)...do some curls and other upper body work and you might just look more like the athletes you are watching!

Our Olympic challenge--to achieve our health goals...we may never be Olympians, but we can and will achieve an Olympic feat...we will achieve the healthy, energetic, slender bodies we deserve--as long as we focus on our goals and take steps every day to get closer and closer to them!

Weight Loss Success Tip: Stretch It Out

"Stretch It Out" is a great over all mantra for weight loss success. It can be applied to lots of different circumstances.

Muscles--stretch it out...okay, them out, but you get the idea. Stretching is really important. It is what enables us to remain flexible...or regain flexibility that we have lost. Gentle stretching works your muscles and lubricates your joints--and just plain feels good!

Meals--stretch it out...okay, again, them...instead of racing through our meals, we will have better digestion and feel more satisfied if we stretch the meal out over a longer period of time. Rather than cramming food down in 5 minutes, try to take 10. Then go for 15. This is an area I am still working on, but slowing down does help.

Food intake--stretch it out (finally an "it"!) over more mini meals. Dieters often think they are "saving calories" by skipping meals. Truth is, most people eat more if they skip meals. On the other hand, if you eat 4-6 mini-meals instead of the normal 3 meals, you can actually take in more calories and still lose weight! That's a nice bonus!

Pleasure--stretch it out--definitely! The more pleasure we experience in our lives...the more joy we have...the better we feel physically. When we feel better we enjoy life more...and when we are enjoying life we are less apt to try to fill the void with empty calories!

Treats--stretch it out--when you want to have a treat, because after all, there are no forbidden foods, take your time. Savor the flavors and textures. Let it melt on your tongue. The more thoroughly we enjoy these treats, the more satisfying they are and the smaller quantities we feel we "need"...enjoy them and don't beat yourself up about it!

Whether you are talking about food or muscles, "stretch it out" is a good phrase to remember. Take your time, enjoy life, and stretch it out...for your health and weight loss success!

Unmasking Sugar For Weight Loss Success

Sugar of course is the simplist carbohydrate and it has lots of nasty effects on the body. Besides being pretty much empty calories which doesn't help our desire to be svelte, sugar raises our blood sugar levels which can lead to diabetes.

Not only that but there are many other health issues associated with eating too much sugar. But food manufacturers are smart--they know a lot of people will look for "sugar" on the label. There are lots of different types of sugars that can be put into our foods. Some don't even sound like sugar--so even if you read labels you might not realize how much you are consuming.

The best way to defend yourself against these sugars is to read the labels--and know what to look for! Awareness is the first step to successfully beating the sugar blues, the sugar highs, and the not-so-sweet expanding waistline!

So here is a list of some of the common, and not so common "sugars" that can be found in foods.

The usual suspects:
sugar, brown sugar, powdered sugar, cane sugar, corn syrup, honey, molasses and maple syrup.

Other sugars:
evaporated cane juice, malted corn syrup, malted barley syrup, any thing "syrup"

The less well known:
dextrose, fructose, lactose and maltose

Are they sugars or not?:
xylitol, sorbitol, annitol, malitol

This last category is not required by the FDA to be labeled as a sugar--and in fact can be in things that are labeled as being sugar free. One of the most common places they are found is in chewing gum. But they are made of sugar molecules with an attached alcohol molecule. They still are carbohydrates, but with this extra molecule they aren't absorbed by the body as easily. Because they aren't absorbed easily they may cause some, um, let's just say discomfort.

Yes they are fattening

Corn syrup and high-fructose corn syrup is frequently used in place of table sugar--it can be found in most store bought candies, soft drinks and baked goods. Not only is corn syrup sweet and loaded with calories, the body processes it differently from table sugar and it actually is more likely to converted into body fat!

Affects cholesterol

To top it off, corn syrup has been shown to raise LDL cholesterol (that is the number you want to be low.)

Actually create cravings!

Many of these sugars have an addictive type quality...they actually affect our taste buds and make our tongues (and brains) want more sweet stuff. This is why our challenge is not about will power! There really are foods that create the desire and cravings in us.

Make us MORE hungry!

I remember Dr. Oz discussing ghrelin on the Oprah show...this is a hormone that stimulates hunger. The opposite hormone, the one that suppresses hunger is called leptin. Well, fructose causes a drop in leptin AND an increase in ghrelin. No wonder we feel more hungry when we eat sweets!

Tastes great, less filling

Sugars don't fill us up, so even if they didn't have the other downsides, you will naturally eat more food if you eat a lot of sugary foods.

Best health and weight loss success tip

Eat as many whole foods as you can...things that actually grow, rather than have to be packaged. As you increase your intake of complex carbohydrates and reduce the simple carbs you will be amazed at how your tastes will begin to change.

It doesn't mean you will have to give up all sugar forever. The best news is that once you get off the sugar-go-round you will be able to have some treats without setting off the cravings. So you will be able to have your cake and eat it too!

Weight Loss Tip: How Sweet It Is

I was in Denver with a friend, starving...I didn't follow my own advice--I wasn't prepared with my bag of nuts or other healthy snack. Hey, it happens! That is real life!

So we stopped by a fast food restaurant...I rarely go to them, but have found that there are some choices that I don't mind eating once in a while.

We decided to share a sandwich and a drink...not being soda fans we ordered an iced tea. I had never ordered tea there before...the sign said "fresh brewed"...so I was anticipating a nice thirst quenching refreshing drink.

My first reaction was, I think they gave me the wrong size...I ordered a "medium" and got something back that was at least 32 ounces...I wonder how big a large is? Then I took a sip...

OMG! I was shocked! It was SO sweet. I don't know how anyone can drink that stuff...wow!

I learned my lesson...always ask if the tea is presweetened...don't assume that it isn't. (You know the saying about what happens when you assume don't you? Well it definitely made an a$$ out of me the other day!)

With all the information out there about the high calorie content of fast food meals, the increase in healthier choices like grilled chicken and salads without dressing, I never dreamt that they would pour all that sugar in the drink.

Neither of us could drink the tea. We had driven away to enjoy our meal and watch the sunset so I didn't get a chance to find out if they have an unsweetened version.

Down the drain the drink went. Not only would that drink NOT quench my thirst, if I had consumed it, it would have spiked my blood sugar and I would have felt AWFUL...better to dump it!

My weight loss tip--ask if the tea (or coffee or whatever) is presweetened. If it is 1) pass or 2) ask for a small quantity in a larger cup and then add lots of water!

You'll save a couple hundred calories on the drink, plus you won't spike your blood sugar as badly so you won't be inclined to binge later--end result is lots of calories saved!