by Rachel Meltzer Warren, R.D.
Expert tips to satisfy any craving!The other week I met with a client who had a major dilemma. "I crave salty snacks like potato chips all the time," she said. "But I never ever buy them anymore." "Why not?," I asked. "Because I'm afraid I'll eat the whole bag," she explained.
Now, for some people, avoiding trigger foods altogether is a valuable strategy for weight loss-no doubt about that. But new research from Cornell University shows that it is possible to conquer cravings for favorite foods without completely sabotaging weight-loss efforts. The solution? Smaller portions.
When researchers gave 104 adults either a large or small serving of the same snack, the people with more food ate 77 percent more calories-no shock there. What is surprising, however, was that the additional calories they took in did not equal greater satisfaction. Fifteen minutes after eating, both groups felt perfectly satiated by their snacks, regardless of size.
"If you want to control your weight, here's the
Blog Posts by SHAPE magazine
by Rachel Meltzer Warren, R.D.Read More »from The Trick to Feel Satisfied While Eating Less
by SHAPE Diet Doctor Mike Roussell, phDRead More »from How Can Shift Workers Lose Weight?
Weight-loss tips for paramedics, nurses, and more shift workers.Men and women who work in shifts who want to lose weight have to get creative, because traditional weight-loss strategies may not work for them as well as they do for the nine-to-five crowd. The big problem with shift work is that shift work itself is hazardous to your health. Researchers speculate that the disruption of circadian rhythms (which impact metabolism), decreased dietary quality, and lack of good sleep when it comes to both quality and quantity are the driving forces behind the negative health and body weight effects of shift work. You can't do much about the disruption of your circadian rhythm, but you can fix your sleep and diet.
Getting adequate rest should be a major priority for you because insufficient zzzs-particularly the level of sleep debt that can accrue with shift work-is a major metabolic problem. Research is consistently showing that poor sleep habits create a hormonal environment that conditions your fat cells to be
by Elizabeth Goodman ArtisRead More »from 6 Things Your Pee is Trying to Tell You
What can your pee say about your health?You know that you've had your share of water/beer/coffee by the frequency in which you need to use the loo, but what else can pee tell you about your health and habits? A lot, it turns out. We asked R. Mark Ellerkmann, M.D., Director for the Center of Urogynecology at the Weinberg Center for Women's Health and Medicine in Baltimore, MD for some of the specific health and lifestyle issues your urine's odor, color, and frequency can indicate.
You're Pregnant: The reason you have to pee on a stick after your first missed period is that shortly after conception (when a fertilized egg implants into the lining of the uterus), the fetus begins to secrete the hormone human chorionic gonadotropin, or hCG, which is what is detected by home pregnancy tests, Dr. Ellerkmann says. Some women also notice a strong, pungent odor early on, even before they're aware they're pregnant.
Once you've got a baby on board, running to the bathroom constantly is just one of the pesky
by Keri Gans, R.D.Read More »from Yogurt Eaters Are Healthier
Just one more reason to add yogurt to your diet: Yogurt eaters are healthier!As if you didn't already love yogurt enough, now there's more reason to dig into this delicious, creamy food at breakfast or for a snack: People who eat yogurt consume better-balanced diets than those who forgo it, Tufts University researchers say.
A recent study of more than 6,500 adults found that those individuals who included yogurt in their diets on a regular basis had overall healthier diets than those who didn't. Surprised? I'm not, but what I am curious about is what came first: the chicken or the egg? Did these people start eating more fruits, veggies, and whole grains, and then decide to add the yogurt, or did it happen the reverse way? Or maybe even all at once?
I guess you can say that, in the end, it doesn't really matter. Because what does matter is that they are consuming more key nutrients, such as calcium, potassium, magnesium, and B12, in their diets than those who don't consume the creamy snack. Calcium is so key for bone health and prevention of
by Charlotte AndersenRead More »from 8 Common Exercise-Induced Skin Afflictions
Are you at risk for Don't let fear of sagging skin keep you from your workout! Experts reveal how to prevent and treat common problems brought on by exercise
1. "Runner's face:" While some sagging of the skin on your face is just part of aging, it's true that running can have a negative impact on skin elasticity. Contrary to popular belief, the effect of gravity from the constant pavement pounding isn't to blame, but rather some experts believe that "cardio and running can cause more oxygen or free-radical damage, which can break or damage the skin's supportive fibers (collagen and elastin)," says Dr. Annet King, director of training and education at Dermalogica.
But don't retire your running shoes just yet. According to a 2008 study published in Free Radical Biology and Medicine, only very strenuous exercise leads to signs of cell damage, while moderate exercise-defined as exercising at 40 to 60 percent of your maximum heart rate three to five days per week-has a rejuvenating
by Valerie Berkowitz, M.S., R.D.Read More »from The Cheater's Guide to Fasting
The cheater's guide to fastingWith all the news on fasting lately, you may have considered trying a fast but worry that you cannot avoid food for 24 (or more) hours without food. According to a new study, though, you can cheat and still reap all the benefits of fasting.
Researchers at the University of Illinois at Chicago put a group of obese volunteers on either a 25-percent-fat diet or a 45-percent-fat diet. All participants alternated between days of eating 125 percent of their calorie needs and fasting, although they were allowed to eat up to 25 percent of their metabolic needs during a 2-hour window on fast days.
After eight weeks, both groups lost significant amounts of weight without losing muscle mass and reduced
visceral fat, the deadly fat that surrounds your internal organs. The higher-fat diet also had better compliance and lost more weight. No surprise since fat adds palatability to meals. I have seen my clients consume meat, avocados, olive oil, and other high-fat
by Divya Yadava
Ditch basic tomato or heavy Alfredo and add more vegetables to your diet with these diverse and delectable noodle toppers!
by Charlotte Andersen
Do your body a favor and follow these tips to maintain your weight-loss momentum!
by Mike Roussell, phD, SHAPE Diet DoctorRead More »from Will Taking 5-HTP Help Me Lose Weight?
What you need to know before taking this supplementThis supplement is said to suppress appetite, but will it help you lose weight? Probably not, but it depends. 5-hydroxy-L-tryptophan is a derivative of the amino acid tryptophan and is converted to the neurotransmitter serotonin in the brain. What does that have to do with weight loss? Serotonin is a multifaceted neurotransmitter, and one of its roles is impacting appetite. (Have you ever been in a carb-induced coma where your appetite was completely squashed? Serotonin had a hand in that.)
Because of this connection to hunger, modulating serotonin levels and effects to elicit greater weight loss has long been a pursuit of the drug companies. One of the most famous (or infamous) prescription weight-loss drugs, Phentermine, had a modest impact on serotonin release.
When it comes to actual research on 5-HTP and its impact on weight loss, you won't find much. In one small study, Italian researchers put a group of obese, hyperphagic (science for
by Heidi PashmanRead More »from The 5 Sexiest Vegan and Vegetarian Celebs
These dreamy stars are known for their compassionate diets. We swoon!
Ne-Yo1. Ne-Yo: The newest meat- and dairy-free male celeb, Ne-Yo tweeted on December 30, "What's everybody's New Year's resolution? I'm gonna try to go Vegan. Discipline test. NOT looking forward to it. Wish me luck!!"
We hear the singer is still going strong!
2. Jason Mraz: The sexy singer who just won "Favorite Male Artist" at the People's Choice Awards is serious about healthy food (He lives on an avocado farm!) And he's not shy about sharing how his plant-based diet has changed his life on his blog. "I ride longer distances on my bike, can do more pull-ups than ever, and my brain seems to have a larger capacity for new projects, problem solving, songwriting, and fielding random questions... It also makes me a lot better in bed." Can't argue with that!
3. Tobey Maguire: The oh-so-studly actor who stars in The Great Gatsby, due out this spring, became a vegetarian in 1992 and a vegan in 2009. In a