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.
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*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.

For Weight Loss Success Ditch the Soda

I’ve written about this before, but a lot of people don’t believe me that a key to weight loss success is to stop drinking diet soda.

No, I’m not telling you to load up on the sugary stuff--it isn’t good for you either:

• Drinking soda is shown to increase the amount of fat on your organs, which is a bigger threat to your health than the fat on your hips.
• Sodas (and some sports drinks) contain lots of chemicals that can cause nerve disorders, memory loss and skin problems.
• Sodas contain GMO ingredients—high-fructose corn syrup is bad for our health for many reasons, but there are unknown risks that we face when we drink it (most sodas are sweetened with this man-made poison.) GMOs are a new addition to our diet, only appearing in the 1990s, and the long-term effects are still unknown, but recent studies are suggesting they may contribute to disease, premature aging, and infertility.

Read more: http://health.yahoo.net/experts/eatthis/3-shocking-soda-facts

Don’t switch to diet soda—there are plenty of studies that show the artificial sweeteners are even worse!

Of course, moderation is the best course. If the thought of going without a soda entirely is going to send you on a binge, then allow yourself a little now and then.

For your weight loss success (and overall health) stop drinking soda (or at least start weaning yourself off) and you can easily drop weight—or you can eat more, either way, you win!

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!

Reject Aspartame by Any Name for Weight Loss Success

Seems the manufacturers of Aspartame have gotten a new marketing company...one that has figured out that American consumers have realized that Aspartame is not a healthy substitute for sugar.

Have they reformulated the product to make it safer? No.

They've given it a new name!

Now on the shelves is "AminoSweet" but while it may have a new name, it is the same old Aspartame. NutraSweet is one of the old names...still found on many shelves.

Aspartame has been out for many years...and some people believe that it is safe...but the truth is that even back in 1991 reports showed at least 62 side effects from ingestion of Aspartame. These side effects include:

• Joint Pain
• Nausea
• Vomiting
• Convulsions
• Seizures
• Cravings
• Weight Gain

Yes, you read that correctly...one of the side effects of this zero calorie "diet product" can be weight GAIN! This is mostly because Aspartame actually increases cravings for carbohydrates and it gets our taste buds used to super sweet foods. In other words, the more diet foods you eat/drink that contain Aspartame, the harder it will be to stop eating other high calorie foods with sugar and processed flours...the simple carbohydrates that provide our bodies with zero nutrition!

That is one of the reason I tell you if you are going to have something sweet, have the real deal!

Most of us know that Aspartame is in diet soda (which, again, do NOT help you lose weight...even Dr Oz and his partner Dr Roizen agree with me on this one!) Did you know that Aspartame is also in many diabetic products, diet foods, and even breakfast cereal???

Aspartame can also be found in OTC and prescription medications, vaccines and even vitamins!

You may not be able to control the intake of Aspartame in medicine, but you definitely can make sure you aren't getting it in the food and drink your purchase. Read the label and avoid Aspartame by any name!

Healthy Ice Cream...Fact or Fantasy

I love ice cream. It seems the higher the fat content, the more I like it. Based on the Spanish study I mentioned yesterday it might be at least in part because fat boosts my serotonin levels...I don't know if it is the fat, but ice cream has always been my #1 comfort food, my drug of choice when attempting to escape my emotions.

I also just like ice cream. I like the flavors, the texture...

But I don't like what eating ice cream does to my waistline!

My current solution is to eat really good ice cream in small quantities. These days rather than eating a half gallon (or two) in a day, I am satisfied with a small dish. That means a pint lasts for 3 servings.

Low-fat ice cream doesn't make it in my book...and don't even think about the ones filled with artificial sweeteners. I know that those fake "sugars" increase my carb cravings. I'm much better off with high-fat, "real" ice cream.

I just read about a new alternative--ice cream from goat's milk. Goat's milk is lower in fat and the fat it does have is more easily broken down by our bodies. This might be a really good option. The brand I read about is called Laloo's...not available in my town, but if you have a health food store nearby, give it a try--and then let me know what you think!

When you decide you want ice cream, the healthiest choice is to go with the "real deal" and savor smaller portions. That does a couple things for you--gives you the satisfaction that the low-cal versions just don't provide; retrains you mind that you CAN have "real" food and lose weight; helps you in achieving weight loss goals by reducing the unconscious eating behavior or sitting down with a huge bowl or carton of cream and chowing down.

Verdict? Healthy ice cream is in how you think about it...not the ingredients in the carton.

Diet Drinks Destroy Kidneys: Don't Drink Them to Achieve Health and Weight Loss Goals

I've said it before, "diet" drinks are not the best choice for us when we are trying to lose weight or achieve health goals.

New evidence is showing that consuming diet drinks can damage your kidneys!

Brigham and Women's Hospital in Boston conducted a study over 11 years involving more than 3000 women. They analyzed what beverages these women drank over the time. Turns out women who drank2 or more (just 2!) diet sodas a day (that's 24+ oz) have twice the chance of their kidney function decline at a more rapid rate when compared to women who drank less than one can a month.

With age our kidney function naturally decreases. Speeding up the decrease in function can increase our risk of kidney failure. When you kidneys fail you end up on dialysis...I've known a couple people in that situation and it is no fun! 3 days each and every week they are hooked up to a machine that does what our healthy kidneys do. They are lucky there are such machines, without the machines they would die...

Besides all that, it has been shown that the fake sweeteners that are in the diet sodas actually increase our hunger levels and cravings for carbs!

So do yourself a favor, ditch the diet drinks! You don't need them to achieve your healthy, energetic, slender body!

Why Using Food As Reward Can Foil Weight Loss Success

In yesterday's post I encourage you to create a list of ways you can reward yourself that do not revolve around food. Today I'll share why this is so important.

It is incredibly easy to set ourselves up for weight loss failure...the best way to prevent that is to set yourself up for weight loss success! That means we have to be aware of what we are doing...and hopefully why...so we can change the pattern.

I know that I have issues with food...pretty much anyone who is significantly overweight does, whether or not they realize it. Are you using food for anything other than nourishing your body? Do you eat when you are stressed? Or sad? Or happy?

Let's not create MORE emotional bonds with food...we already have plenty!

You probably already tend to reward yourself with food. Maybe it is relaxing in the evening with a drink or having a sweet treat. It is a common thing! It is frequently a way for parents to reward kids, so if you treat yourself this way it is probably because you learned it from your parents...who learned it from their parents!

Rewards are a way to feel good, right? Maybe they are part of a celebration. Perhaps it is because we feel we "deserve it"...that is all well and good, but let's break the pattern of using food for this purpose. If we don't, then every time we want to celebrate or pick ourselves up we will eat!

At first this change can be hard. You have to be aware that food has been a reward in the past and consciously choose something else. That means you can't run in "autopilot" mode...you actually have to THINK. But being in autopilot is what has gotten you to be overweight in the first place, so know what you are doing isn't working for your goals. Now decide that you deserve health and that being aware and making new choices are a part of reaching that goal!

It isn't about the size of the reward or the number of calories...it is about the habit and mindset. Choosing a smaller portion or a low-cal version of a food as a reward does not change the habit. In fact, you might feel like you aren't getting the full celebration and therefore want more later...rather than feeling like a reward it might feel like limitation or like you are on "a diet" which will backfire.

Even if it doesn't create a desire for full-flavored foods immediately, it still doesn't change the mental pattern of eating as a reward. It sets you up to always have the will power to choose a healthier food.

Instead of relying on will power or "diet versions", select a reward that has nothing to do with food and completely break the pattern. Change your mindset...how you think about food and what you associate with feeling good.

Again, you have to consciously choose a reward, and as you do this you will begin to rewire your brain. Over time you will reach for these non-food rewards more naturally.

That is why you want to have a written list that you can refer to. In the beginning, use your list constantly. You might even post it on the frig or in the cupboard or at your desk...as a gentle reminder. This little pause can be all it takes...to give your conscious brain time to kick in and say, wait a minute there is another way to feel good and treat myself!

Soon you'll be able to easily select a healthy zero-calorie reward without your list!

Diet Foods Suck

OK...I'm being blunt, but really most diet foods suck.

Why?

Because people think that if they eat/drink them they will lose weight.

Guess what! They don't work!

Some are benign, some are harmful...some are pure junk, some are not bad...but few, if any, actually help you lose weight in the long run.

They Don't Address the Real Issue

Diet foods typically will either contain fewer calories or less sugar or less fat...and "less" may not be much less...read the labels, sometimes "less calories" is achieved by decreasing the portion size!

For most people who struggle with their weight the few calories saved by eating diet foods is not the answer. The real issue is our attitude about ourselves, our bodies, being fat...the real issue is in our minds.

Diet Foods Reinforce Unhealthy Eating Behaviors

One of the issues I have faced in my life is using food for emotional reasons rather than for feeding my body. I have stuffed down emotions rather than face them. Food as soother. Food as drug. I know I am not alone in this. I've heard other people also refer to food as their "drug of choice"...even Oprah says this.

One of the biggest changes we can make that will affect our weight is to develop other behaviors to deal with our emotions. Things other than eating. One of the challenges is to develop a HEALTHY response, not to just replace one unhealthy response with another one.

In other words, I don't want to start smoking when I am stressed rather than eating. OK, obvious example in order to make a point. Some other unhealthy habits to avoid...excessive shopping, over-exercising, excessive sex...any "addiction" that you substitute for eating is just that--a substitute. You may become slender by substituting a different addiction...or you may just end up having 2 addictions instead of one. A more permanent solution is to deal with WHY you are eating in the first place.

They Don't Allow Us To Change Our Habits

If we are used to grabbing food because we are bored, lonely, unhappy, stressed (the list goes on...and on) changing the food we grab from cookies to carrots may seem like a good choice. While I would say it is a better choice to choose carrots over the diet cookies on the market, it is still enabling us to maintain the unconscious eating habit...which when the emotions are really strong, or we get tired of munching on carrots, will come back to bite us in the fat behind!

Sometimes our eating is just habit. We're not even thinking about it. It isn't that we are particularly stressed out or unhappy...we just used to having the pretzels or candy or cookies or fruit or whatever it is...and if it is there we eat it.

So we save a few calories now, but don't change our habits. That means when/if we drop the weight we want, we probably will revert to eating foods we prefer...and BAM the weight flies back on!

They Don't Change Our Tastes

Diet foods don't taste the same as the "real" deal, but they generally still taste sweet or like chips or whatever food it is you crave. By indulging in these we never allow our tastes to change. We will continue to think cookies or chips are the best snack. Again, once the "diet" is over we will tend to revert to full calorie versions...and we gain weight back.

They Actually Get Us Wanting MORE Sweets

There is scientific evidence that artificial sweeteners actually increase our desire for more sweets. It is both psychological and physical response. You may feel more hunger and have increased cravings. Hmmm...not a good deal in my book!

We End Up Eating More

This is psychological, but it has been documented...when we see that something has 1/2 the fat or only 100 calories for example, we will tend to eat a larger quantity of the food. Often we will eat significantly more and actually end up consuming more fat and calories than if we had just eaten the original food in the first place.

For me one of the big issues was learning portion control--learning to feel satisfied BEFORE I felt stuffed! Diet foods don't help with that issue.

Ice Cream is my biggest treat. I love it. I also find that when I buy the 1/2 fat variety I want to eat much, much more. It just isn't as satisfying. It's not that it tastes bad...it actually tastes pretty good--at least some do. But it isn't the same. It doesn't have the same richness, the mouth feel...I am not as satisfied with the "diet" version.

I am better off with the full-flavored fully loaded calorie original. I can have a smaller portion and feel like I'm getting a real treat. Then I am encouraged to really savor all the flavors, the full experience. I don't feel like I'm being deprived or short-changed...

Bottom Line--Eat Real Food

Some "diet" foods are more chemical than food. I believe our health is best served by eating as "real" as we can...real food with real ingredients. If I can't pronounce it, I try not to eat it! The scientists may claim our bodies can't tell the difference (or maybe it is just the advertisers' claiming that!) but my experience says otherwise.

Choose real food for real health.
Develop new habits to replace emotional eating.
Get to know WHY you want to eat...and why you want to lose weight.

I know that it is possible...and that there is no "magic bullet", no elixir that melts pounds away, no temporary system that gives permanent results. The permanent fix is between your ears...and it isn't your mouth!

Our minds are so incredible and that is where the real solution resides.

Weight Loss Short Cuts Gone Bad: Hydroxycut Latest Example

The FDA has now issued a warning against using Hydroxycut...yet another "quick fix", "magic pill" or "short cut" way to lose weight turns out to be dangerous and even fatal.

So many of these "wonder drugs" or "miracle solutions" turn out to be disasters. Please, please, please stay away from them! Just because something is labeled as "natural" doesn't mean it is good for us! Hemlock is natural and a deadly poison!!! I'm not saying that Hydroxycut has hemlock in it...just making a point here!

Completely healthy people, including a 19 year old boy, have had liver damage and even died from using Hydroxycut. The US distributor has agreed to recall the products. Please note that the users suffered liver damage when using the product at the recommended dosages.

Look, I want to be slender too, but it isn't worth having to have a liver transplant or dying over!

At the risk of sounding like a broken record (again?) the best way to lose weight is to do it slowly...and the best way to do that is by starting with your mind!

Know in your mind and your heart that you CAN lose weight, that you CAN be healthy. That is the first step. As long as you believe you can't lose weight without some magic pill then you can't...and you will be putting your life at risk.

Read more: FDA press release

Diet Foods Don't Help with Weight Loss

My goal is to buy as minimally processed foods as possible. That means less packaging to be throw away or recycled, less raw materials used in making the packaging, and more pure foods going into my body.

Still, sometimes buying some packaged foods is necessary. Heck even salad comes in a package these days.

What I don't buy are packages labeled "diet" or "low fat" or "low carb". Even though these seem like the ideal foods for people wanting to lose weight be very wary of these and similar labels.

First and foremost, many foods that can actually make the low fat claims are actually high in sugar. Other dietetic products have ingredients that are not healthy for anyone--especially people who are restricting their calories. While it isn't 100% true, a little red flag goes off in my head if I can't pronounce the ingredients!

One of the biggest problems with low calorie foods is that although there may be "only" 100 calories in a serving, just how big is the serving. Most of us won't stop at only the 100 calories.

The advent of the individual lower calorie serving pack should help with that, right? Turns out that because most dieters eat for emotional reasons or because of "cues" rather than real hunger, they are more apt to eat MORE if they buy these small packages. They'll simply open more packages.

So not only are you eating more, you are paying more and you are using more resources to have the packaging produced! That is a lose-lose-lose situation. The only thing that isn't losing is your weight!