Milk and Weight Loss in the News
The Natural News had this to say about milk and weight loss, ‘”There is no evidence that dairy consumption helps people lose weight, according to a study conducted by researchers published in the journal Nutrition Review.”
Researchers Reviews On Milk and Weight Loss

The researchers reviewed the results of 49 different clinical trials that examined the connection between either dairy or calcium supplement consumption and the changes that occur when you do consume dairy products or take calcium supplements. The results were over-whelming. Out of the studies the following was recorded:
- 41 studies showed no weight
- 5 showed a correlation with weight loss
- 2 showed an actual weight gain
- 1 study found no impact on weight but a decrease in the accumulation of body fat.

This is verifiable testing that shows milk and weight loss do not necessarily go hand in hand. When you partake of dairy products, researchers have found out that you also consume more whole grains, fruits and vegetables. With these great choices, you will lose weight faster and easier. All of these things have complex carbohydrates instead of the over-processed carbohydrates that are found in white breads and bleached white grains and white rice. It also shows that women who have a higher dairy consumption or calcium intake are much less likely to drink or smoke. Those same women are also more likely to exercise and take vitamin supplements.

The Direction of a Good Weight Loss Program
This research goes a long way to point you in the direction of a good solid weight loss program instead of just picking what you think will work and hope for the best–like milk and weight loss . Instead of listening to the dairy industry, which has a vested interest in touting the supposed weight-loss benefits of milk and weight loss, you need to choose a weight loss plan that encompasses good eating habits along with exercise.

Many health experts advise that rather than expecting a single product to function as a miracle food, those wishing to lose weight should instead focus on a balanced, healthy diet with consistency.

You and Your Weight Loss Program
So what should your weight loss program possess? You should choose a weight loss program that fits your lifestyle and combines a good variety of foods. If you choose a weight loss program that has limited menu choices, then you will quickly tire of those choices and ultimately lose the battle. Generally speaking, if you can retrain your brain to eat healthy meals, stop the munching all day and eat when you are hungry instead of eating when you are bored, stressed, depressed, lonely or sad, then you will succeed!

Steps of Healthy Weight Loss Program

Following these simple steps to your weight loss program will catapult your weight loss into the double digits!
1.) Find a program that fits your lifestyle.
If you are not fond of cooking, a diet plan that requires you to cook will not work! Don’t choose a weight loss program or diet plan that requires you to eat something you can’t stand or do something you are not willing to do, this is self defeating.
Hint: this does not excuse you from exercise or improving your eating habits because without these two elements in your weight loss program, you are not going to get where you want to be very fast.
2.) Decide the “why” – you have to have a motivating reason why you want to lose weight. If your reason is not motivating enough to stop food in mid air – find another one! There will be times that your reason why will be the only thing that motivates you to exercise, eat less and eat healthy – Get a good one!
3.) Make sure you are healthy enough to go on the program you have chosen!
Please take the time to check with your doctor before you go on a weight loss program to see if there are any under lying problems that could limit your success.
4.) Choose a diet that makes sense. One that is healthy and has plenty of options If you are contemplating taking weight loss supplements – either in the form of a weight loss pill or weight loss patch.- Please take the time to check them out. Some companies have tested their products in a double blind test – look at the test results before using their products. Don’t trust the companies that have not gone through this process. The good ones have tested their products to insure their safety as well as their results.
5.Above all – carry through. You must continue along the weight loss path to succeed.
This is the hardest things to do – to carry through with your plans. How many times have you decided to do something and then dropped it like a hot potato because it did not work fast enough or it was not fun enough. Buckle down – just do it. It has to be done for your health’s sake so just do it!
6.) Enlist a support person, group or friend. With the right support you can move mountains!
7.Give yourself some praise. You are taking one of life’s hardest journeys – the weight loss journey. Losing weight just takes some time and committed dedication. You are worth it – you are worth every calorie you don’t put in your mouth – you are worth every moment you exercise. After all, if you do not take care of yourself – who is?

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Diet Tips

Experience the Benefits of Weight Loss

Do you really have confidence in the hundreds of diet tips published on the net? I don’t. Most are just fluff…no substance, no real action to take, no real results.
Each diet tip listed below is designed to provide you with at least one specific benefit from losing weight. However, to experience the benefits provided by the diet tips, all five must be completed.

Diet Tips & Benefits

Do the best you can do to complete each tip. Perfection is not required to lose weight, but be persistent in your weight loss efforts.

This article assumes you’re currently trying to lose weight by dieting, exercising, taking supplements, or by following alternative methods (acupuncture, magnetism).

1. Eat More Protein. Every meal should include a serving of lean protein. Added protein helps to preserve muscle tissue and burn fat.
To accelerate fat loss, drink a protein shake half way through the second longest fast of the day (usually between lunch and dinner).
Benefit–Losing fat, not muscle, to reduce your weight.

2. Stabilize Your Metabolism. The only way to truly stabilize your metabolic rate and prevent its inevitable diet induced slow down is to tone major muscle groups.
Notice that I didn’t say to “build muscle”, only to “tone” them. The great news is how incredibly easy it is to tone muscle. Here’s how to do it:

a. Learn how to properly stretch each muscle group. Perform the stretching exercises 3 times per day (each session approximately takes 10 to 15 minutes).
b. Walk for 45 minutes 3-4 times per week. After one week add ankle and wrist weights. After two weeks, start walking up hills (or on an incline if using a treadmill).
c. When your conditioning improves, start using www.weight-loss-professional.com/resistance-training.html to accelerate the toning process.
Give it try. It’s so easy to tone muscle…plus you’ll feel great!

Benefit–A stable metabolic rate that won’t slow down when you lose weight. If your metabolic rate doesn’t drop, then you won’t experience weight regain.

3. Shape Your Weight Loss Goal. Break your weight loss goal into 2, 3, or 4 smaller goals or dieting sessions. Focus on one session at a time forgetting about the other sessions still to come. Shaping is a concept derived from “success breeds success.”
Benefit–Motivation to lose weight that won’t fade. Several small successes can keep you motivated to stay on your diet and reach your ultimate goal.

4. Eliminate Food Cravings by “Coupling” . Food cravings cause diet drop out. Diet drop out leads to high failure rates. Coupling works to eliminate food cravings, keeping you from dropping out.
On the 5th week of dieting, follow a different diet plan for one week. I recommend the very effective…low calorie diet. Keep the proportions of fat, protein, and carbohydrates equal and simply reduce your caloric intake by 250-550 calories a day. During the week, add small portions of the foods you crave.
Resume the original diet after one week.
Benefit–Eliminates food cravings, diet drop out, and increases your chance for success.

5. Join a Support Group. On-line support groups provide counseling, advice, and fellowship with other dieters.
I like Weight Watchers’ on-line support group. And the last time I checked, anyone was allowed to join.
Benefit–Improved self-esteem, new friends, and security (you’re not alone).

Action oriented diet tips that work. For even more tips without any “fluff”, visit www.weight-loss-professional.com/weight-loss-tips.html

To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website
About the Author
Dr. Smith is the Chief Medical Consultant of Diet Basics, a content rich website dedicated to all dieters. Visit his site at www.weight-loss-professional.com/articles and see for yourself a real professional weight loss website.

There are many tools that people can use when they learn how to lose weight. One of the most effective is meal planning.

Meal planning has many benefits when learning how to lose weight fast. It helps determine what to eat in order to create the calorie deficit necessary for weight loss. It keeps dieters aware of good nutrition, which is essential to maintain good health while losing weight. And it teaches about portion control, another trick for shedding excess pounds.

Good meal planning helps both a dieter’s waistline and budget. By planning meals in advance, people can shop in accordance with their weight loss program. They’re less likely to purchase the unhealthy foods that have been adding too many calories, at the same time they’re buying healthy foods that are “nutrient dense.”

Nutrient-dense foods are those that provide plenty of sustenance for the amount of calories they contribute. For instance, you may have heard the term “empty calories.” This is used to refer to foods that have a high calorie count, but contribute very little in the way of good nutrition. In contrast, foods such as fruits, vegetables, whole grains and nuts, low-fat dairy and lean meats provide the body with plenty of protein, carbohydrates, minerals and essential fats needed for energy, growth and tissue repair.

From a dieter’s standpoint, adding nutrient dense foods to meal planning means that certain portions can be a little larger, which helps to stave off the hunger pains that can wreck a diet. A cup or two of salad greens, topped with other colorful vegetables and low-fat dressing, provide much more in the way of nutrition than the typical high-fat burger and fries.

Meal planning helps a dieter’s household budget as well. Nutritionists often teach people who are learning how to lose weight to “shop the perimeter” of their grocery stores. Grocers typically stock fresh fruits and vegetables, meats and dairy, around the edges of a food store, while the high-fat, high-sugar (and often high-priced) processed foods are shelved in the middle of the store. By shopping the perimeter, those trying to lose weight fast get to the nutrient dense foods first, and avoid the unhealthy foods that have caused them to gain excess weight.

What’s more, meal planning can simply be fun, and a strong element of fun can make it much easier to learn how to lose weight. Think of all the colors and textures and flavors in the fruit and vegetable section. Making vegetables and fruits the mainstay of a healthy eating program along with whole grains and nuts is key to losing weight fast and effectively.

Meal planning also complements another activity that’s key to how to lose weight fast: Daily exercise. When you know you’re going to do strength training in addition to your usual daily 30-minute walk, you’ll want to plan meals that will help build those muscles you’re exercising. Plus, you’ll definitely want to have more water on a big exercise day, so you might want to put more limes and lemons in your shopping basket to add some zing to your drink.

Yes, effective meal planning is a key element in learning how to lose weight.