Lift Weights, Slim Down

Low carb plans are great - but they aren't always enough. As you cut down on the pasta and bread in your diet, consider hitting the gym; especially now that a new study shows how positive the effects of pumping iron can be for women.

According to the Associated Press, new research from the University of Pennsylvania School of Medicine shows that females who lift just twice a week for an hour can attack the buildup of belly fat that increases as they age. This news should comfort those who are about more than mere vanity.

The type of fat in question is deep in the abdomin, wrapping around internal organs and often linked to heart disease. Belly fat is also the number-one complaint of women as they go through menopause.

"It's the apple-shaped person I'm most worried about," Dr. Tracy Stevens, a cardiologist who directs the women's heart center at St. Luke's Hospital in Kansas City told Reuters. "The more central the fat, the more it's laid down in the arteries."

The study involved the following: More than 160 overweight and obese women (between the ages of 24 and 44) were divided into two groups. One group participated in a two-year weight-training program using both free weights and machines with a focus on the chest, back, shoulders, biceps, triceps, lower back, buttocks and thighs. The other group was given a brochure that recommended they exercise 30 minutes to 60 minutes a day most days of the week. Neither group was asked to change its diet in a way that would lead to weight loss, said Reuters.

The results were easy to distinguish. Those who lifted weights for two years experienced a seven percent increase in intra-abdominal fat, compared with a 21 percent increase among the group that was given mere exercise advice. Even more encouraging, the weightlifters decreased their body fat percentage by almost four percent, while the other group remained about the same.

The downside, course, is that lifting weights is not as simple as walking or running. You'll most likely need a gym membership or some home fitness equipment. Nevertheless, the study - funded by the National Institutes of Health - makes it clear that a few bucks per month may be worth a few years tacked on to your life.

-- Lee Bauer

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.