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Slim Down with Soup

A diet high in fiber is satisfying and curbs your hunger. One easy and effective way to include it in your diet is to dine on something that may already be in your cupboard – and that’s none other than soup.

Often containing about 100 calories per serving, soup is healthy and usually packed with plenty of vegetables and fiber. This helps you fill more satisfied than less healthy foods, and keeps you from consuming too many calories overall.

Here’s the skinny on how you can slim down with soup:
• Go for the low-fat and low-sodium version to make it extra healthy.
• Add beans, lentils, additional veggies or tofu to create a more fulfilling meal.
• Steer away from creamy soups and head straight to the broth-based ones.
• Try a fiber-packed bowl of soup before a meal to prevent overeating.
• Can’t find the right soup to satisfy your hunger and taste buds? Make your own healthy homemade version.

—About.com

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Fewer Carbs Lower Blood Pressure

A low-carb diet can fight fat. Eating fewer carbohydratess can also lower your blood pressure — and it can be even more effective than weight loss drugs.

This new research from Veterans Affairs Medical Center and Duke University Medical Center demonstrates that it's very possible to get the same results without weight loss drugs, and without risk of potential side effects or extra cost.

The news also comes as a major benefit to those with hypertension that are trying to shed pounds. 146 overweight individuals involved in the study were broken into two groups: one that followed a low-carb diet and another that took orlistat while on a low-fat diet. 47% in the low-carb group had their blood pressure medication decreased or discontinued, while 21% of the low-fat, orlistat group had to reduce their medication.
—ScienceDaily

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We're Not All Built the Same

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Learn About Yourself

Learning about ourselves is a lifelong process. We change in that time too. What foods we used to eat with ease now somehow may not agree with us. We find that in time our metabolism shifts and our lifestyle energy too. We may no longer be that buoyant active jogger we used to be - and years of sitting behind a desk just aren't helping matters.

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Yummy Foods That Fight Fat

Dieting to lose weight should not mean depriving yourself of foods that taste good. In fact, eating healthier means you get to eat a lot of richer, better-tasting foods that just so happen to fight fat.

These are just some of those foods that can help you maintain your figure:

Almonds
Why they're good for you: They contain a high amount of alpha-linolenic acid, which speeds up metabolism, and can cut down BMI and weight by as much as 18 percent.

Berries
Why they're good for you: Fresh or frozen, these Vitamin C-packed fruits can improve the quality of your workouts and help you burn up to 30 percent more fat.

Cinnamon
Why it's good for you: Just a 1/4 teaspoon of it on your breakfast can keep you from experiencing an insulin spike, which causes your body to store fat.

Mustard
Why it's good for you: The turmeric in mustard slows the growth of fat tissues.

Oranges
Why they're good for you: Citrus fruit contains flavones that fight fat.

Soybeans
Why they're good for you: They are rich in choline, which stops fat absorption and breaks down fat deposits. (Those with breast cancer in their family history should check with their doctor first.)

Sweet potatoes
Why they're good for you: They're high in fiber and keep the insulin in check.

Swiss cheese
Why it's good for you: It has more calcium than most other cheeses, reduces fat-producing enzymes and increases further fat breakdown. Of course, the lower-fat version is healthier, too.

--Yahoo Health

Got Vitamin D?

Vitamin D has always been an important part of our daily diet, and now it's been linked to successful weight loss.

Vitamin D deficiency has commonly been associated with obesity, but the question remains whether it causes obesity, or if obesity causes the deficiency.

In a new study presented at The Endocrine Society's 91st Annual Meeting in Washington, D.C., researchers shared their findings based on an 11-week study that measured circulating blood levels of vitamin D in 38 overweight men and women before and after they followed a diet plan of 750 calories a day fewer than their estimated total needs. The goal was to find out whether baseline vitamin D levels before going on a calorie-restricted diet would affect weight loss.

The findings included the following:

• Subjects had insufficient vitamin D levels on average.
• Higher baseline vitamin D levels predicted greater loss of abdominal fat.

...baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or "hormonal" form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.

Although further research on vitamin D's active role in weight loss is needed, it is still recommended as a necessary part of a healthy diet. —ScienceDaily

Weight Loss Improves Depression Symptoms

Losing weight can improve your health and overall well-being. You look better. You feel better. It can also boost your mood. And now, a new study has shown that weight loss can also improve mood in those suffering from depression.

Both depressed and non-depressed participants were studied in a six-month supervised weight loss program involving lifestyle modification and meal replacements. Depressed subjects lost eight percent of their weight and non-depressed subjects lost 11 percent. After six months of the program, depressed subjects also showed significant positive changes in depression symptoms and reduced levels of triglycerides in the blood, a risk for heart disease and stroke. Obesity and depression are also separate risks for heart disease and stroke.

Clinically depressed individuals are rarely ever used in weight loss studies, and this research necessitates further studies on how weight loss affects those suffering from psychiatric disorders. It's also one of the many reasons to strive to be at a healthy weight. —ScienceDaily

Get Motivated! We Can Help!

Weight loss motivation is an integrated in our comprehensive bariatric program. Motivation is the key to successful weight loss. Learn to improve motivation to develop health, fitness and a great body! These are just some of the many strategies you will be introduced as part of our weight loss program. They are intended to help you to stay motivated and focused on your success.

— Dr. Aron, New York Weight Loss Center, WeightLossNYC.com

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Think Skinny!

If you want to be skinny, you've got to think like a skinny person. This doesn't mean thinking is being, but delving into the diets of real-life skinny folks reveals some interesting food facts that could help you get or stay thin.

If you like this list, be sure to check out our own weight loss tips, and of course, schedule your first visit with the diet doctor today!

• Dense foods with high water content like fruits, veggies, water-based soups and stews and cooked whole grains are low in calories, but oh-so-satisfying.



• When dining out, start off with a salad or soup because you are more likely to eat much less calories after that -- as much as 12 percent less!



• Try eating five smaller meals each day instead of three larger ones to cut down on your portions



• Use a smaller plate to reduce the amount of food you eat



• Have a portion-controlled frozen meal instead of dining out



• Skipping meals often leads to overindulging on foods that are bad for you, so don't do it! Staving off hunger with healthy snacks is much better. And don't even think about skipping breakfast (78 percent of skinny people eat it)



• Keep moving! Simply standing, walking and moving around throughout the day, as opposed to being inactive, could help you burn an extra 350 calories



• Exercise not only burns calories and fat, it also makes you think twice about eating foods that aren't beneficial



• Weighing yourself regularly helps keep your diet and weight in check



• Thin people know their food pitfalls and cut them out entirely or don't even stock them in their refrigerator at home



• Children who grow up in homes where healthy foods are plentiful are more likely to grow up healthy -- and pass it on to future generations

Source: Real Simple

Obesity Raises Endometrial Cancer Risk

Women with extra weight have a higher risk of endometrial cancer, states a new study published by Obstetrics & Gynecology.

The study found this was the case especially if the woman experiences an early menopause, and that women with a body mass index (BMI) higher than 35 who were under the age of 45 before their last menstrual period were 22 times more likely to develop endometrial cancers than other women of the same age with healthy BMIs.

Women who were younger than 45 when they had their last period and had a BMI above 35 had a 21.7 times greater risk of developing endometrial cancer than a woman of normal weight. In women older than 45 at their last menstrual period, those with BMIs above 35 had 3.7 times greater odds of developing endometrial cancer than their normal-weight peers.

Women who had BMIs of at least 25 who were also under 45 at the age of their last menstrual period had about a sixfold increase in risk vs. their normal-weight counterparts.

The researchers suspect that a hormonal imbalance, specifically a lack of progesterone, is likely to blame for the increased risk, Thomas said.

However, weight loss can aid in reducing the risk of endometrial cancer, and is another important reason to get healthier. Any woman who experiences significant changes in her menstrual period is also strongly advised to discuss it with her physician. —HealthDay News

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53 Percent of Americans Trying to Lose Weight

The International Food Information Council Foundation conducted an online survey between February 19 and March 11 called the "2009 Food & Health Survey, Consumer Attitudes toward Food, Nutrition & Health" to study how Americans are managing their weight.

The survey found that 53 percent of American respondents are trying to lose weight, while 25 percent are trying to maintain weight. Seventy one percent were found to be changing the types of food they eat, 62 percent were engaging in physical activity, 44 percent were changing how often they eat and 19 percent were counting calories.

Forty four percent did not experience results quickly, 43 percent reported a lack of willpower and 40 percent cited a lack of time when it came to making an effort to lose or maintain weight.

The survey also attributed problems with weight control to a general confusion about the relationship between calories and weight gain.

Only 30% believe that calories in general are what cause weight gain, while just 11% correctly estimated the number of calories a person of their age, weight and height should consume per day. Close to half (47%) overestimated, 16% underestimated and 26%didn’t even venture to guess. [1]

Curcumin May Prevent Obesity

Curcumin is the principal curcuminoid of the popular Indian curry spice turmeric, which is a member of the ginger family

Findings from a study at Tufts University suggests dietary curcumin may have a potential benefit in preventing obesity. Angiogenesis is necessary for the growth of adipose tissue. Dietary polyphenols may suppress growth of adipose tissue through their antiangiogenic activity and by modulating adipocyte metabolism. In addition, curcumin significantly lowered serum cholesterol and expression of PPAR-gamma and CCAAT/enhancer binding protein alpha, 2 key transcription factors in adipogenesis and lipogenesis. The curcumin suppression of angiogenesis in adipose tissue together with its effect on lipid metabolism in adipocytes may contribute to lower body fat and body weight gain. — Journal of Nutrition

FDA warns against non prescription weight loss pills

The FDA is warning people against taking 28 types of weight loss pills. The tainted products contain potentially dangerous undeclared ingredients, the Food and Drug Administration found, including prescription drugs in levels much higher than the maximum recommended dosage:

The brands are Fatloss Slimming, 2 Day Diet, 3x Slimming Power, Japan Lingzhi 24 Hours Diet, 5x Imelda Perfect Slimming, 3 Day Diet, 7 Day Herbal Slim, 8 Factor Diet, 7 Diet Day/Night Formula, 999 Fitness Essence, Extrim Plus, GMP, Imelda Perfect Slim, Lida DaiDaihua, Miaozi Slim Capsules, Perfect Slim, Perfect Slim 5x, Phyto Shape, ProSlim Plus, Royal Slimming Formula, Slim 3 in 1, Slim Express 360, Slimtech, Somotrim, Superslim, TripleSlim, Zhen de Shou and Venom Hyperdrive 3.0.

Many of the products are marketed as "dietary supplements" and claim to be "natural" or contain only "herbal" ingredients. But the FDA said some of the pills include sibutramine, a controlled substance; rimonabant, a drug not approved for marketing in the U.S.; phenytoin, an anti-seizure medication; and phenolphthalein, a suspected carcinogen.

Many of these products contain medication or chemicals that may raise your blood pressure in the very list and may kill you at the most. Even more a lot of these products (maybe all) have no scientific bases that they actually work.

All the medications that we dispense at our Medical weight loss center are FDA (government) approved and fully endorsed by the American Society of Bariatric Physicians and the American Board of Bariatric Medicine.

—Dr Oksana Aron
Medical Director New York weight loss center

The Best and the Worst Choices in Food

Nutrition Action named their best selections for what they consider the healthiest and worst options in food choices. They named some bad choices like “Starbucks on Steroids,” “Artery Crust” and “Angioplasta.” It never ceases to amaze me how food manufacturers can make such ordinary food so bad for you. The calories, fats, carbs and sodium are real killers to any diet plan.

View some of our suggested recipes for success, and find healthy calorie food items on our New York Weight Loss Center website.

— Dr. Aron

Lose the Belly, Not Just the Pounds

According to findings published in an Aug. 2007 issue of Journal of the American College of Cardiology and mentioned in a HealthDay Reporter article, "pot bellies" may play an important role in determining the risk for heart disease.

“What we're seeing is a quite strong association between the pot-belly, apple shape among a relatively young group of people and the build-up of plaque in the arteries," said study co-author Dr. James A. de Lemos, an associate professor of medicine and director of the Coronary Care Unit at the University of Texas Southwestern Medical Center at Dallas.

“Ten to 15 years down the road, this can lead to major cardiac problems, such as a heart attack,” he said.

Based on findings from a multi-ethnic Dallas Heart Study of more than 2,700 men and women between the ages of 30 and 65, it was determined that body shape was a better indicator of calcium or plaque status than weight or BMI. For both men and women, the larger the belly is in relation to hips the greater the possibility of having arterial calcium in the heart.

Those with the largest waist to hip ratios in the group studied were nearly twice as likely to have coronary calcium and three times as likely to have atherosclerotic plaque compared to those with the smallest. Even incremental increases in waist to hip ratios meant steady increases in calcium deposits.

Source: HealthDay Reporter; March 23, 2007

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Over-eating, Not Lack of Exercise Causes Obesity

A new study shared at an international obesity conference in Amsterdam organized by the European Association for the Study of Obesity explains that the obesity epidemic in the U.S. is due to over-eating, and that exercise could not minimize the effects of excess calories.

Research shows that a decrease in physical exercise is not the primary cause of obesity. It also appears, based on the research, that even though adults step up physical exercise, that it does not negate weight gain caused by over-eating. It was also discovered that changes in physical activity in children had no impact on their gaining weight.

For the US population to return to its leaner, 1970s self, children would have to cut their intake by about 350 calories a day -- equal to one can of fizzy drink and a small portion of French fries, and adults by about 500 calories -- the equivalent of a Big Mac burger.

Alternatively, children would have to walk for an extra two-and-a-half hours a day, and adults for nearly two hours, said Swinburn.
“Getting everybody to walk an extra two hours a day is not really a feasible option for countering the epidemic," he said.

“We need to limit our expectations of what an increase in physical activity can achieve.”

In sum, research still holds that physical exercise is necessary for overall health, but eating less is far more important.

In 2005, an estimated 1.6 billion American adults were considered overweight, with at least 400 million of them considered obese.

Source: AFP; May 8, 2009

Top 3 Preventable Causes of Death Include Being Overweight

A study recently published in PLoS Medicine led by the Harvard School of Public, in conjunction with the University of Toronto and the Institute for Health Metrics and Evaluation at the University of Washington, is the most comprehensive to date taking into consideration how diet, lifestyle and metabolic chronic disease contribute to mortality in the U.S.

The results found that many of these factors include dietary and lifestyle risk factors that are preventable. The number of deaths that occur in the U.S. annually are attributed to the following risk factors listed below -- all of which were considered premature or preventable.

Smoking: 467,000

High blood pressure: 395,000

Overweight-obesity: 216,000

Inadequate physical activity and inactivity: 191,000

High blood sugar: 190,000

High LDL cholesterol: 113,000

High dietary salt: 102,000

Low dietary omega-3 fatty acids (seafood): 84,000

High dietary trans fatty acids: 82,000

Alcohol use: 64,000 (alcohol use averted a balance of 26,000 deaths from heart disease, stroke and diabetes, because moderate drinking reduces risk of these diseases. But these deaths were outweighed by 90,000 alcohol-related deaths from traffic and other injuries, violence, cancers and a range of other diseases).

Low intake of fruits and vegetables: 58,000

Low dietary poly-unsaturated fatty acids: 15,000

The study was the first of its kind to look at a wide range of contributing risk factors, including diet, lifestyle, smoking, alcohol and metabolic factors of the U.S. population, and to figure how many deaths were a result of each risk factor.

Source: PhysOrg.com; April 28, 2009

Weight Loss Linked to Reduced Incontinence

The New England Journal of Medicine earlier this year published a new study showing the connection between losing weight and incontinence relief.

The clinical trial, which was cited in a New York Times article by Roni Caryn Rabin, of 338 overweight and obese women with incontinence problems who took in a six-month weight loss program discovered that they experienced half the amount of leakage incidents compared to before the program.

The women, who lost an average of 17 pounds, experienced a 47 percent reduction in the number of weekly incontinence episodes, compared to women in the control group, whose weekly episodes dropped by 28 percent, the study found. The women in the comparison group didn't participate in a weight loss program but attended four educational sessions that included information about weight loss, physical activity and healthy eating.

“The really lovely thing about this is not only can women treat their incontinence, but there are a myriad of other healthy benefits like improved blood pressure control, lipids, sleep, libido," said Dr. Leslee L. Subak, first author of the paper and an associate professor of obstetrics and gynecology at the University of California, San Francisco.

“Weight loss should be a first-line recommendation for urinary incontinence," she added.

The study supported the hypothesis that excess weight puts extra pressure on the bladder and pelvic floor, and that a loss in weight will put less pressure on the bladder, Dr. Subak told the New York Times.

Source: The New York Times; Feb 3, 2009

You regained 5 pounds?

The common response most people have is not to worry too much,make a few simple changes and the weight will come off. Another theory is "It's only 5 pounds, and I can get it off on my own. I am embarrassed to go back to the weight loss center where I lost the weight, because they will think I'm a failure..."

So what is 5 pounds after all? 5 POUNDS IS 17,000 CALORIES. You would have to drink water and take vitamins and eat nothing else for 11 days to lose 5 pounds of fat! It just can't be done on your own, and I would never suggest starvation as an option.

You lost the weight through the help of a weight loss support system. You will need the help of the same place to get the weight back off. They are waiting for you with open arms to help you get back on track. They understand that overweight and obesity are chronic conditions that need ongoing care and attention. You will gain their respect because you accepted you need help to be successful.

Becoming a black belt in weight loss takes one to two years to master. It takes a plan and persistence. Most importantly, it takes a back up strategy when you relapse. Respect 5 pounds.

If your clothes still fit, you may be gaining weight!

We often judge our weight by the size clothes we wear. Unfortunately, the clothing industry has responded to the worsening obesity epidemic by gradually increasing the size of clothing. They do this to make us all feel better about the clothes we buy.

In one study, size 8 clothing increased by 2 1/2"(6.5 cm) between 1984 and 2004. The drift in clothing sizes is also occurring in the UK.

We advocate using your clothing size as a means to feedback weight gain. This works as long as you are using your current clothes.

Beverage Consumption and Weight Change

Researchers at the Johns Hopkins Bloomberg School of Public Health recently conducted a study examining the relationship between beverage consumption and changes in weight with results confirming what doctors and dieticians have been telling patients all along: sugary drinks are not good for the waistline.

The study finds that not only are both liquid and solid calories associated with weight changes, but reduction of liquid calories can significantly affect weight loss after a 6-month follow-up, Benjamin Caballero, MD, PhD, told the ScienceDaily.

“A reduction in liquid calorie intake was associated with a weight loss of 0.25 kg at 6 months and 0.24 kg at 18 months. Among sugar-sweetened beverages, a reduction of 1 serving was associated with a weight loss of 0.5 kg at 6 months and 0.7 kg at 18 months. Of the seven types of beverages examined, sugar-sweetened beverages were the only beverages significantly associated with weight change.”

Other study findings include that sugar-sweetened beverages were the only type of beverage associated with significant weight change over periods of 6 and 18 months, supporting recommendations to reduce liquid calories, particularly sugar-sweetened beverages, to aid weight loss.

Source: ScienceDaily.com; April 2, 2009

Losing Weight is a Step Toward a Healthier Lifestyle

Feature Article

With the spotlight on childhood obesity, many families and schools are trying to address overweight and obesity as school begins. I have heard lots of chatter about what people are planning to do, and I want to share some pointers from recent research and clinical experience.

1. Assess what you eat and drink.
   A simple way to do this is to write down everything that you eat or drink for a few days. Look at the list and attack the sources of empty calories. The likely offenders are sweet tea, sugared soda, bread, french fries and chips. Dietitians and weight loss programs also recommend writing down what you eat because it makes you think twice before eating.


2. Eliminate junk food.
   Eliminating junk food may be all that you need to do if you are drinking regular soda, and are eating “nabs” and potato chips. I often hear, “But I don’t eat much of it.” However, the unwelcome truth is that just a little sugar and starch can turn off your body’s ability to lose weight. Some people, I fear, are very sensitive to sugar, and need to get it out of their lives completely.


3. Follow a program.
   Lifestyle programs use many different approaches. It is okay to count calories, fat grams or carbohydrate grams to achieve a healthier lifestyle. Other preferences may lead you toward vegetarian or meat-based approaches. Internet support groups, diet books, packaged food programs and work-site groups can all help. (I don’t know of any legitimate lifestyle program that promotes eating “junk food.”)


4. Seek help if you take medication, or if you can’t do it on your own.
   Some patients tell me that changing what they eat is difficult, even “the hardest thing that that they’ve ever done.” Under medical supervision, medications and “prescription-strength” diets may be necessary to overcome hunger. If you have medical problems like diabetes or high blood pressure, these conditions need to be monitored if you are making a major change in your diet.


5. Have your health measurements checked periodically.
   While there are many recommendations for “healthy eating,” you cannot know what foods are best for you unless you have certain tests checked by your doctor. I see people who are frustrated because even though they are doing everything that they have been told for general healthiness, they look and feel unhealthy. In many instances, the “general recommendations” are not appropriate for individual people.

I have seen “lifestyle therapy” improve or eliminate type 2 diabetes, high blood pressure, high blood cholesterol, sleep apnea, asthma and many other health problems that are so common today. Losing weight is just one step toward a healthier lifestyle.

— Oksana Aron, MD, the Director of the www.weightlossnyc.com, and a member of the American Society of Bariatric Physicians (www.asbp.org).