Womens Health, Fitness, Weight Loss, Beauty and More

Safely fast-track Weight Loss

“Lose 10 pounds in 10 days!” As a nutrition professor, I know better than to believe the ultra-fast weight-loss claims that proliferate as bathing-suit season peaks. I admit, some of the ads sure sound compelling. I’ve long wondered if any of the products that promise to “zap fat like magic” might have a kernel of truth.

My friend Jane nips weight gain in the bud with a once-a-year three-day juice fast; it seems to work for her—but what does the science say? Full of hopeful skepticism, I recently sorted through the more enticing claims.

Fasting: “The perfect jump-start!”

People have fasted for centuries, mostly for religious reasons. But these days, short-term fasting to lose weight is much more common.

At first blush it sounds like a good strategy: in a 2002 study by scientists at the Rowett Research Institute in Aberdeen, Scotland, healthy adults lost 1 to 2 percent of their body weight during a 36-hour fast (during which they consumed nothing but water) and up to 5 percent in six days. The subjects’ feelings of hunger and fatigue increased with the length of the fast—contradicting the argument often heard that hunger fades with prolonged fasting. Most discouraging, though, was that the fasters lost mostly muscle, not fat.

Juice fasts like Jane’s may be better at curbing hunger since they provide some calories: most juice fasts recommend four 12-ounce glasses of fruit and/or vegetable juice in addition to water—better but hardly a nutritious menu by any standard. You should only fast if you are otherwise healthy and any prolonged fast should be medically supervised.

Fat Burners: “Rev up your metabolic rate to ‘burn’ stored fat!”

We’ve all seen the claims that fat burners—which usually include some sort of stimulant—raise your metabolic rate so you burn fat faster. But when you stoke metabolism you also risk straining the heart—a lesson we learned in 2003 when studies found that ephedra, one of the most popular fat burners, has dangerous side effects including heart attacks, strokes and even death. The Food and Drug Administration subsequently prohibited its sale.

Today’s fat burners usually contain milder stimulants. One, Citrus aurantium (bitter orange), is touted as a safer alternative to ephedra, but a recent review by researchers at Johns Hopkins School of Medicine concluded that more and larger studies are needed to determine the herb’s effectiveness and safety. Caffeine, another common addition to fat-burner formulas, boosts metabolism only minimally. In a 2007 study, 50 mg of caffeine (the amount in 1⁄2 cup of coffee) increased subjects’ calorie-burning rate by about 6 percent. That comes to about 17 extra calories burned off during the four hours the subjects were tracked. But those results may be misleading, since the subjects’ usual intake of coffee was low. As any Starbucks regular can tell you, people with a regular caffeine habit are less stimulated by caffeine.

Fucoxanthin, a compound found in brown seaweed, is reported to act differently from the stimulant-type fat burners, although its precise mechanism is still unclear. Animal research from Hokkaido University, Japan, found that abdominal fat was slightly reduced in rodents after they were fed fucoxanthin. Although this sounds promising, it’s too early to tell if humans will benefit too.

Appetite Suppressants: “Trick the brain into thinking you’ve eaten!”

Whether they claim to make you feel fuller or help you forget your hunger, many products promise to curb your urge to eat. One that’s getting a lot of attention is Hoodia gordonii, a milkweed relative native to South Africa and Namibia. African Bushmen reportedly chew on hoodia stalks to ward off hunger during long hunting trips. Preliminary clinical research is intriguing; mice given injections of P57, a steroid compound identified as hoodia’s active ingredient, suppressed their food intake significantly. But for us humans, hoodia’s weight-loss effects “are not strongly substantiated by significant large clinical trials,” says Roberta A. Lee, M.D., medical director at the Continuum Center for Health and Healing at Beth Israel Medical Center in New York. “That makes the evidence weak for weight loss at this time.”

The Bottom line

As I expected, none of the quick fixes had strong scientific backing. So I turned to my friend Jean Harvey-Berino, Ph.D., chair of the University of Vermont’s Nutrition & Food Sciences Department and author of The EatingWell Diet (The Countryman Press, 2007). “The best way to give yourself a jump-start,” she said, “is to create rules that add structure to your diet.” Jean suggested dialing down calories but still eating a balanced diet of real foods. Normally she would say not to drop below 1,200 calories per day, but for a quick fix, you could shave off a few more—going absolutely no lower than 800—for up to 3 days (no longer). She also recommends getting enough protein to prevent muscle loss and curb hunger. (That’s easy: most adults need about a third of a gram of protein per pound of body weight each day. For a 150-pound person that’s 50 grams—the amount, roughly, in 10 ounces of chicken breast.)

Now when I need to lose a few pounds, I cut my calorie intake to about 1,000, well below my usual. I also add a two-mile morning jog (in addition to my usual noontime exercise class). These changes help me feel more in control and, before I know it, the unwanted pounds come off. It’s not “10 pounds in 10 days” but it does the trick for me. © 2008 Eating Well Inc.

Lose the Diet Habit

Brown bag it. When you eat lunch out or grab a sandwich from a deli, you never really know what’s in it. Packing your own midday meal is a great way to control calories and fat in your diet. If you find weight creeping on, try two weeks of bringing lunch from home. Then see how those pants feel.

Pair carbs with protein. Adding a little protein to a carbohydrate-based meal or snack can give it a bit more staying power. When protein has to break down, the stomach empties more slowly. Try adding a few chicken strips and a sprinkle of cheese to your pasta bowl or a spread light smear of peanut butter on your toast.

Feel fuller with a tad of healthy fat. Fat molecules slow down digestion so including a little fat in your meal can make it more satisfying. Be sure to choose heart-healthy unsaturated fats like vegetable oils and nuts. And, if you’re watching calories, be moderate. Drizzle bread with a little olive oil, toss carrots with a bit of tasty dressing, sprinkle slivered almonds on your salad.

Give up all-day grazing. Eating regularly helps prevent feeling deprived and hungry, but noshing all day can easily supply a binge’s worth of calories, a little at a time. Plan four “eating episodes” each day spaced at regular intervals to avoid going long stretches without eating (which can also trigger binging): breakfast, lunch and dinner, plus a 250-calorie midafternoon snack. At each, include a little protein for staying power.

Eat with intention. Have all your meals in a designated place without distractions (e.g., not in front of the TV). That way your eating episode has a beginning and an end. Eat slowly, stopping to put your fork down between bites, feeling yourself becoming fuller. Making an effort to be mindful no matter what you’re eating can help break the tendency to binge.

Get more satisfaction. Always hungry? Try not to go more than five hours without eating, so your appetite stays on an even keel. To make your meals more satisfying, make sure to include a little protein—like peanut butter on your morning toast or a sprinkle of beans on your salad at lunch. Protein moves through your digestive tract more slowly than carbohydrates do, so you’ll feel fuller longer. Getting more fiber-rich foods and at least three servings of whole grains daily can also boost your satiety quotient.

Find healthy outlets for emotions. Turning to food to “numb out” emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk. The more you practice these healthy habits, the easier they become. Eventually, reaching for a bag of chips can stop being your default reaction to stress.

Choose fruit. A cup of fruit juice offers vitamins, minerals and other phytochemicals, but if you’re watching your weight, whole fruits are smarter choices. They contain more fiber, which helps you feel full, and fewer calories. For example, one medium orange has 62 calories and 3 grams of fiber, whereas an eight-ounce glass of orange juice has about 120 calories and no fiber.

Exercise and Cellulite Reduction

Last year, American women spent nearly $100 million on creams, lotions, and other topical treatments in hopes of eradicating cellulite from our thighs and butts. We’re going to make a wild guess that very few of those products worked as well as you’d hoped.

That’s because, despite its infamy, cellulite is just plain old fat (albeit dressed up in slightly more offensive attire), and a key to minimizing it is to drop pounds, according to a 2006 study published in the journal Plastic and Reconstructive Surgery. But how you lose weight matters: Crash dieting can actually make cellulite worse by reducing skin’s elasticity, making more of those little puckers noticeable. Gradual weight loss (to better preserve skin’s suppleness and reduce fat) accompanied by targeted muscle development, which firms and smooths underlying tissue, is the most effective cellulite solution, says Glynis Ablon, MD, an assistant clinical professor of dermatology at UCLA.

When Wayne Westcott, PhD, coauthor of No More Cellulite, tested such a strategy on 115 women, all of them reported a reduction in cellulite appearance at the end of 8 weeks, and ultrasound measurements confirmed a higher proportion of muscle to fat in their thigh areas. Now, it’s your turn. This comprehensive exercise and eating plan–based on Westcott’s findings–will burn fat, build muscle, and shed pounds safely. We know it’s not as easy as applying a cream. But it’s more effective. See for yourself.

Part 1: Burn Off Cellulite 5 days a week Blast fat with two types of cardio routines: Intense Workouts (an interval program that builds from fitness walks to calorie-blasting runs) and Moderate Workouts (any aerobic activity you enjoy). Part 2: Tone, Smooth, and Firm 3 days a week Tone your muscles by doing six strengthening moves. (Take a day off between these workouts.) Weeks 1 & 2 Do 1 set of 12 repetitions of each exercise. Weeks 3 & 4 Repeat the circuit twice so you’re doing 2 sets of each exercise. Weeks 5-8 Repeat the circuit 3 times, so you’re doing 3 sets of each exercise. On the third set, instead of holding each move, pulse for 3 counts by lifting and lowering a few inches before returning to the start position.

Week 1 Intense Workouts: 3 days a week Brisk Walk interval: 2 minutes Run interval*: 1 minute Number of intervals: 10 Total Workout (5min warm-up, 5 min cool-down included) 40 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 2 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 1 minute Number of intervals: 15 Total Workout (5min warm-up, 5 min cool-down included) 40 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 3 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 2 minutes Number of intervals: 10 Total Workout (5min warm-up, 5 min cool-down included) 40 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 4 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 4 minutes Number of intervals: 7 Total Workout (5min warm-up, 5 min cool-down included) 45 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 5 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 6 minutes Number of intervals: 5 Total Workout (5min warm-up, 5 min cool-down included) 45 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 6 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 7 minutes Number of intervals: 4 Total Workout (5min warm-up, 5 min cool-down included) 42 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 7 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 8 minutes Number of intervals: 4 Total Workout (5min warm-up, 5 min cool-down included) 46 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes Week 8 Intense Workouts: 3 days a week Brisk Walk interval: 1 minute Run interval*: 9 minutes Number of intervals: 3 Total Workout (5min warm-up, 5 min cool-down included) 40 minutes Moderate Workouts: 2 days a week You choose: walking, swimming, or cycling: 40 minutes *If you have joint problems, you can substitute fast walking for running.

These six moves tone your hips, butt, and thighs–the most common sites for cellulite. For each move we offer an easier option, in case the main move is too difficult. If it’s too easy, increase the intensity of the standing exercises by holding dumbbells. To avoid injury, warm up with 5 minutes of marching in place or do these moves directly after your cardio workout when muscles are already warmed. 1. Squat Kickback Stand with feet together, toes pointing forward, and arms bent at sides. Bend knees and hips into a squat, as if you were sitting in a chair (A), and hold for 3 counts. As you rise, press right leg back and squeeze glutes (B). Hold for 1 count, then lower. Switch legs after each set. Make it easier: Don’t squat as deeply, and keep toes on floor when pressing back. 2. Curtsy and Kick Stand with feet together, hands on hips. Step right foot behind left leg and bend knees until left thigh is almost parallel to floor (A). Keep left knee over ankle. Hold for 3 counts. As you stand back up, kick right leg out to side before doing another curtsy (B). Switch legs after each set. Make it easier: Skip the kick and bring feet together between each curtsy. 3. Plié Sweep Stand with feet wide apart, toes pointing out, and hands on hips. Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor (A). Hold for 3 counts. As you stand up, sweep left leg across body, as if you’re kicking a soccer ball (B). Switch legs after each set. Make it easier: Eliminate the leg sweep. 4. Glute Squeeze Lie on floor with knees bent, feet beneath knees and hip-width apart. Keeping hips level and abs tight, press into heels and squeeze glutes, lifting hips to form a bridge. Lower hips halfway to floor for 2 counts, then press back up. (Instead of pulses on your third set, do a Hip Rock: In bridge position, squeeze left buttocks and lift left hip. Repeat on right side. That’s 1 rep.) Make it easier: Lower hips to floor between reps. 5. Bun Burner Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it’s in line with back, toes pointed and hips square to floor. Pull knee into chest (A), contracting abs, and extend leg back out 12 times. Next, extend right leg (B) and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling (C) and pulse 12 times. That’s 1 set. Repeat with left leg. (No need to add additional pulses when you progress to 3 sets.) Make it easier: Place forearms on floor. 6. Pass Through Lunges Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for 1 count. In one swift movement, press off right foot and bring it behind you. (Left foot doesn’t move.) Lower into another lunge so left thigh is parallel to floor, holding for 1 count. Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set. Make it easier: Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.