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It’s that time of year again and for most of us that will mean rounds of parties, get-togethers and holiday dinners. While the holidays are a great time to get-together with family and friends, they can be a real threat to our diets. This year instead of giving up holiday get-togethers all together or giving in to the decadent fare spread out before you and regretting it later learn how to successfully manage the holidays with some creative table strategies.

When planning strategies to keep your diet intact throughout the holidays, there are two main fronts you need to wage on the Battle of the Bulge. First, you need to work on diet strategies for events that you host and second, strategies for events that you do not host.

Hosting holiday events can be a lot of work, but it does give you a tremendous advantage in terms of managing your diet. Many people are reluctant to even attempt incorporating their diet plans into the foods they offer at holiday get-togethers because they are concerned they will offend their family and friends.

First, not everything that you offer on your holiday buffet table needs to be diet related. Just make sure you have enough of the items that fit into your plan so that you have plenty to choose from without straying into forbidden territory. Also, consider ways that you can make traditional foods diet friendly. In many cases, your guests and family will never even know the difference; unless you tell them. Cocktail parties are always a big hit and it’s easy to incorporate diet friendly foods into such a party with low calorie dipping sauces, lean meat skewers, fresh vegetables and fruits.

You will have less control over events that you are not hosting; but that doesn’t mean that you have no options. One of the best ways to defend yourself against the onslaught on tempting foods at most holiday parties is to eat a sensible small meal before you attend the party. This will take a significant edge off your appetite and you will be less likely to cheat when you arrive.

Another strategy that can work well is to bring a dish that fits in with your diet plan. Don’t make a big deal out of it or force it on anyone else and you’ll likely find that no one is really paying much attention to the fact that you brought your own food. Also, be sure to drink plenty of water; which can be a great tool to help you fill full.

Finally, don’t forget to incorporate the help of a weight loss buddy to get you through any moments of temptations. Chances are, there will be at least one other person in attendance who is also trying to stick to their guns in terms of diet resolutions. Support one another by staying away from the food table and taking a brisk walk after the event to work off anything you just couldn’t resist sampling.

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Most Bariatric Surgery Patients experience a wide range of Holiday eating anxieties which can actually ruin a perfectly good Holiday around friends and family.

Prior to surgery, Holidays meant family, friends, and lots of food to indulge in and enjoy ? often at a glutinous rate simply because Holiday foods are “special” because they are only provided during the season and they are prepared so carefully which adds guilt if you don’t partake of it.

How many times do you hear these phrases said at a Holiday gathering?

“That’s ALL you’re going to have? I worked so hard on that dish…”
“You better eat this now, because it won’t be here for another year….”
“It will hurt my feelings if you don’t eat this…..”
“These are very special ingredients I ordered specifically for this dish…”
“You can’t be NOT HUNGRY… it’s a Holiday!”
“Just ONE LITTLE BITE, PLEEEEEZEEEEZ…..”
“Have more, there’s plenty…”
“Take some of this home with you if you’re not going to eat it now…”
“Oh nonsense! You’re allowed to eat a lot today!”
“You should have worn your FAT PANTS to gorge yourself like the rest of us…”

OH, how this list could fill a book, right? Such comments add enough stress to non-surgery individuals who carefully watch their weight, let alone those who have had the Bariatric surgery and have to be careful what they eat, how much they eat, and how often they eat. So you are NOT ALONE in feeling some anxiety about being around all of the special food at gatherings this season.

I’d like to offer some suggestions that have worked for me and others during this most stressful time when Holidays equates to special foods and the pressure to partake in them is way too much out of hand at times.

1. Prepare you mind for the event: Reflect on past Holiday experiences and evaluate what lies ahead this year for you. Have it in your mind what you will say and do when those food-pushers taunt you or down-right threaten you to eat during the “special occasion.

2. Anticipate the food: Reflect on past Holiday foods that are always provided to you within your social circle. Predetermine what you WILL eat and what you WON’T eat. Making a decision ahead of time will curb your gut-reaction to “cave in” to the urgings by others to eat what you shouldn’t eat.

3. Never try anything new at the party: Not knowing how you will react to the food carries the high risk of making you ill and calling for you quick retreat to the bathroom or feeling sick for an hour or so. This will draw attention to you, which is something you don’t’ want. The host and guest will feel badly for you, so don’t put them or you in such a situation. Only eat things that you are absolutely certain that you can tolerate.

4. Take baby-bites of the “special” foods: Literally, take a baby-bite if you absolutely must partake of foods strictly for the social expectations. If it’s too much for a baby’s mouth, then you’re putting too much on the spoon or fork.

5. No-Guilt in Tossing it: In a social event where you don’t’ want attention drawn to how little you are eating, take a small plate with small portions of food, then take small bites of each item, then TOSS the rest away when no one is looking. This gives the appearance that you’re “normal” and all will assume you have gotten your fill. This spares hurting the feelings of Great Aunt Gerdie who truly does cry if you refuse her special 60%-sugar/90%-fat/carb-loaded/stroke-on-a-plate pie. Tossing out the unwanted uneaten portions is just a “different” way of consuming… so don’t’ feel guilty about it. All that matters is that Great Aunt Gerdie delights in seeing her pie disappearing.

6. Eat healthy before you go and bring your own essentials: Never go to a Holiday party hungry… NEVER! This is self-sabotage in the worst way! Enough said? Take along your own treats and drinks that are RNY-Friendly to you. Don’t request an extra effort on your host. You know what you need, so take it with you. While they are eating pies and cakes, you can have the sugar-free fudge sickles you brought along or those sugar-free pudding cups. And if they are serving only sodas or alcohol and you cant’ do them, bring your own herbal teas or no-sugar-added hot chocolate packets. This will make you, the host, and the guests feel comfortable and nobody will feel that you are “suffering” as they eat your NO-NO’s.

7. Talk more than you eat: The Holidays should be about PEOPLE, not food. So be social. Focus on the people; laugh with them, tell stories, listen to their tall tales, play games, etc. If you do these things, you’ll be amazed at how well the gathering will go for you simply because you didn’t focus on food. And when the food-pushers come along, just glance by them off into the distance and make your exit because you “want to talk to so-n-so or your cell phone is vibrating and you’ve got to excuse yourself for the call…. Perfectly acceptable to have a pre-planned “way out” when you need one.

8. Change the food-subject: Others may want to cry boo-hoo with you if you keep telling them of all the foods you’re missing out on this year. Don’t do that! Rather than mourn the loss of your favorite Holiday treats, brag on the fact that you’re feeling so much healthier, your clothes are getting baggier, and you’re dreaming again of all the great things that are in store for you now that you are slimming down. Don’t’ allow anyone to pity you for not eating like you used to eat.

9. Wear a “knock-out” outfit: WOW them all this Holiday season by wearing a special outfit that you feel very proud to be seen in. The food isn’t special to you anymore… you’ve swapped that for the special outfits you can now wear! Let people whisper to each other how great you look rather than how little you are eating. The stress of not eating so much will be far away to you when you feel good about yourself and look good too.

10. Make your visit brief: if you are getting too much pressure from others or are experiencing too many anxieties, let leave the gathering earlier than you originally planned. Maybe you’re tired, the roads are getting bad, you realized you need to do something… remember that “pre-planned” escape should be there for you if you need it.

I can attest that these are tactics that I’ve used and STILL use in social gatherings when it is expected to eat special foods during special times. Granted, I am three years post-op, so my anxieties are not as high as they once were… but they certainly threatened my Holiday happiness not too long ago!

Remember this most of all…. The more prepared you are ahead of time, the less you’ll feel nervous about those awful Holiday Eating Anxieties. Now go have fun!

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The approaching holidays are a nightmare for anyone engaged in a weight loss or diet regimen and with very good reason. With all of the temptations that seem to lurk around every corner, office get-together and holiday party; it can be easy for even the most determined dieters to get sidetracked and lose sight of their weight loss goals. This year; however, by giving your choices and portions a little carefully aimed attention you can avoid destroying all the hard work you have put into your diet the rest of the year.

One of the biggest challenges for many dieters during the holiday season is avoiding the hectic round of get-togethers and parties that almost always come hand in hand with the holidays. The good news about such events; however, is that many of them tend to be buffet and pot-luck types of affairs; which gives you numerous options that can help you to stick to your diet plans. While buffet tables are typically laden with heavy casseroles and fatty appetizers, you can usually find at least one platter of fresh vegetables served with a nice low-fat dip. Also, opt for fresh fruits instead of the abundance of baked desserts that are typically offered. Instead of stocking your plate up with diet dangerous foods, choose steamed vegetables and healthy grains such as wild rice and wheat bread. Opting for white meat instead of dark meat can also help you to stay on the straight and narrow, by avoiding additional calories.

Whenever possible, limit the amount of alcohol based beverages that you consume. Just a few alcoholic beverages contain a surprising amount of calories; not to mention the fact that they only serve to increase the appetite of most people. Choose a light bear, wine spritzer or carbonated flavored water instead.

When it’s your turn to prepare the mound of requisite holiday food, remember that there are several tricks you can employ in order to stay true to your diet goals and keep family and friends pleased at the same time. One way to do this is by substituting evaporated skim milk for regular milk or cream in your holiday recipes. This will help to tremendously cut down on the amount of fat and calories included in your dishes without sacrificing taste. Unsweetened applesauce makes a great substitute for calorie laden oil while egg substitute can easily replace the requirement for eggs in most recipes without any noticeable change to the taste.

Finally, one of the best ways that you can avoid overindulging this holiday season is to take it slow and easy. Remember that the entire point of this time of year is to get together with friends and family members; many of which you might not see for months to come. Focus on the fun and conversation instead of rushing through a heavy meal and you’ll find that not only did you enjoy this year more, but that you made it through with your diet intact.

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The terminology “low-carb” wasn’t really coined until around 1992 when the USDA announced America’s model food pyramid included six to eleven servings daily of grains and starches. However, low-carb dieting dates back more than 100 years before the trendy Atkins diet to 1864 with a pamphlet titled Letter on Corpulence written by William Banting, as close to the first commercial low-carb diet as you could get.

Banting had suffered a series of debilitating health problems due mainly to being overweight or “corpulent”. He searched in vain for cures to his weight problem, which many doctors at that time believed to be a necessary side effect of old age. He also tried eating less but he continued to gain weight and have various health problems. He could not understand how the small amounts of food he was eating led to his weight problem:

“Few men have led a more active life – bodily or mentally – from a constitutional anxiety for regularity, precision, and order, during fifty years’ business career, from which I had retired, so that my corpulence and subsequent obesity were not through neglect of necessary bodily activity, nor from excessive eating, drinking, or self indulgence of any kind, except that I partook of the simple aliments of bread, milk, butter, beer, sugar, and potatoes more freely than my age required…”

Many contemporary Americans on the go may recognize Banting’s previous unhealthy daily diet:

“My former dietary table was bread and milk for breakfast, or a pint of tea with plenty of milk, sugar, and buttered toast; meat, beer, much bread (of which I was always very fond) and pastry for dinner, the meal of tea similar to that of breakfast, and generally a fruit tart or bread and milk for supper. I had little comfort and far less sound sleep.”

Just substitute a Pop tart, doughnut or muffin with coffee and plenty of cream and sugar for breakfast, a fast food burger and fries with a super-sized soft drink for lunch and a frozen pot pie or pizza for dinner followed by dessert and you can see how Banting’s diet was so much like the typical fast-paced modern day Americans.

When his physician placed these items on a “forbidden foods list,” Banting lost 50 pounds and 13 inches in one year. He kept it off, living a long and much healthier life.

His new diet plan consisted of a number of meat dishes and he listed it as follows:

“For breakfast, at 9.00 A.M., I take five to six ounces of either beef mutton, kidneys, broiled fish, bacon, or cold meat of any kind except pork or veal; a large cup of tea or coffee (without milk or sugar), a little biscuit, or one ounce of dry toast; making together six ounces solid, nine liquid.

For dinner, at 2.00 P.M., Five or six ounces of any fish except salmon, herrings, or eels, any meat except pork or veal, any vegetable except potato, parsnip, beetroot, turnip, or carrot, one ounce of dry toast, fruit out of a pudding not sweetened any kind of poultry or game, and two or three glasses of good claret, sherry, or Madeira- Champagne, port, and beer forbidden; making together ten to twelve ounces solid, and ten liquid.

For tea, at 6.00 P.M., Two or three ounces of cooked fruit, a rusk or two, and a cup of tea without milk or sugar; making two to four ounces solid, nine liquid.

For supper, at 9.00 P.M. Three or four ounces of meat or fish, similar to dinner, with a glass or two of claret or sherry and water; making four ounces solid and seven liquid.

For nightcap, if required, a tumbler of grog (gin, whisky, or brandy, without sugar)-or a glass or two of claret or sherry.”

So great were the changes in his appearance and health that his friends and acquaintances began to notice and just like today wanted to know what diet he was on. Most important of all Banting could feel and see a difference himself.

“I am told by all who know me that my personal appearance greatly improved, and that I seem to bear the stamp of good health; this may be a matter of opinion or friendly remark, but I can honestly assert that I feel restored in health, “bodily and mentally,” appear to have more muscular power and vigour, eat and drink with a good appetite, and sleep well. All symptoms of acidity, indigestion, and heartburn (with which I was frequently tormented) have vanished. I have left off using boot-hooks, and other such aids, which were indispensable, but being now able to stoop with ease and freedom, are unnecessary. I have lost the feeling of occasional faintness, and what I think a remarkable blessing and comfort is, that I have been able safely to leave off knee-bandages, which I had worn necessarily for many years, and given up the umbilical truss.”

His how-to dieting book became very popular and was translated into multiple languages. However, over time it was abandoned.

Banting noted in Letter on Corpulence that a common health paradox of our time did not exist in his. This was the paradox of obesity, widely believed to be a problem of excess, among the poor. The poor of the 19th century could not afford the refined sugary foods that cause weight gain. But poor people of the 21st century sure can today.

In a recent Associated Press article titled, “Health Paradox: Obesity Attacks Poor”, the reporter noted that many poor families are stretching their food dollars by purchasing unhealthy processed and refined foods. Of one family Barbassa wrote,

“During winter, jobs are scarce, so Caballero feeds her husband and three children the cheapest food she can get: potatoes, bread, tortillas… As processed foods rich in sugar and fat have become cheaper than fruits and vegetables, the poor in particular are paying a high price with obesity rates shooting up, followed by diabetes.”

Unfortunately for the Caballero family, these cheap staples are bad for their health. Fresh meat, low-starch fruits and vegeta-bles may be more expensive and have a shorter shelf life, but they are definitely worth the price in saved medical expenses and
better health.

Throughout the years, as “calories” became known, variations of counting them were included in dietary solutions. And a variety of other issues were explored like how many of which foods should be eaten and how frequently.

While Banting’s diet eventually fell out of favor, low-carb diets did begin appearing again in the 20th century. The most famous of these are the Atkins and Scarsdale diets that came to popularity in the 1970s. While Scarsdale has a set 14 day meal plan that must be followed and greatly restricts calories, the Atkins diet allowed for unlimited calorie consumption as long as those calories were from protein, fat and vegetables and carbs intake was kept low.

Atkins and Scarsdale fell out of favor in the 1980’s as the U. S. Department of Agriculture encouraged the consumption of grains and grain products with the USDA food pyramid.

It was only in the 1990’s that we began to see a return to low-carb dieting that seems to be more than a fad. It’s a lifestyle! As more and more people realize the weight loss and other health benefits that are available to people who eat low-carb, the number of diets and stores that sell specialty low-carb products continue to rise.

In a nutshell, most low-carb diets carry the same basic premise: that too much of simple, refined carbohydrates leads to over overproduction of insulin, which leads to the storage of too much fat in the body. This fat storage is especially prominent around the middle.

While there are degrees of difference among the many diets, they all agree on the negative effects that excess insulin production have on our systems.

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Nowadays, everywhere you go you see different variety’s of these bars being sold. Protein bars have become a popular meal replacement for active people and serve as a healthier snack for people looking to add a few extra calories. Generally, there are two types of these bars out there and they are those that contain a balance of protein, carbohydrates and fat, and those that contain mostly protein and fat, with very little carbohydrate.

The bars that are balanced with protein, fat and carbs are more of an energy type bar and are popular with active people. The bars that are mostly protein and fat are popular with people looking to lose weight and who are following a low carb diet. But, what are the benefits or the drawbacks of these bars and how can they fit into your diet as part of a healthy eating plan?

ADVANTAGES
Energy bars have one main advantage, they are very convenient. They fit into your briefcase, purse or pocket making them easy to take with you anywhere and to eat anytime. A lot of them do have a good amount of protein without the high cholesterol and saturated fat contained in other protein sources. They are usually fortified with vitamins and minerals as well making them a healthier choice than a fast food option or a convenient store meal.

DISADVANTAGES
Despite popular beliefs, energy bars do not take the place of a well balanced, nutritious meal. While a lot of these bars are fortified with vitamins and minerals commonly found in fruits and vegetables, they don’t contain the phytochemicals, bioflavonoids and fiber fruits and vegetables have so their benefits are not quite the same. A lot of these bars also contain hydrogenated or partially hydrogenated palm oil, meaning that the saturated fat content of these bars can be as much as 50% of the fat content.

SOME POINTS TO KEEP IN MIND
You are better off with one of these bars verses a trip to the nearest fast food place, but they still don’t have the same health benefits as fresh fruits and vegetables and other whole foods. If you do like to use these bars, you can make them part of a healthier meal by adding a piece of fruit or a raw vegetable, as opposed to making the bar itself the meal. They are alright by themselves as a pre or post workout snack but always try to keep in mind that they should be considered a snack rather than a meal
.
Look at the labels and choose bars that are low in saturated fat and have no palm oil or any hydrogenated fats or at least have very little of these fats. Look for bars that contain vitamins and minerals if you are using them for meal replacements from time to time to keep some of the nutrients sacrificed from the meal you are replacing in tact.

Protein bars are indeed a good thing if you choose the right ones and you always keep them in mind as a healthy snack more than an actual meal. When you use them as a snack, remember that a lot of them do pack a good amount of calories so be careful if you are trying to lose weight.

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You may not like what I’m about to say, but dieting alone will not help you to lose weight. Watching your diet alone is not going to yield results unless it is coupled with proper exercise. You have to make a conscious effort for this. And the solution for this is a workout routine. Yes there are people that lose weight just from cutting down on their fat intake, carbohydrate intake, protein intake, or calories in general; but have you seen the results under their clothes? It is not a pretty sight! Without exercise (weight training in particular) your body has no way of toning up, and you could be left with near sagging skin with a non attractive shape. Also, losing weight from diets is mostly water weight loss and not fat loss. Do you want to lose water from your body and become dehydrated? Or do you want to lose Fat? The absolute only way to burn a high percentage of body fat is through exercise. The only reason why anyone should choose a diet plan is to see which one can help complement their workout program. The diet plan you choose should be one that you can stick to for the rest of your life, and it should be healthy for your body. Diet is such a short term word, so think of dieting as changing your eating habits for the long term. Your eating habits should provide you with enough protein for your muscles and enough carbohydrates for energy as well as other vital nutrients.

Stay away from diets that focus on losing weight quickly…

Not only are they unhealthy, but most of the weight you lose is water weight. Once again, do you want to lose water or fat? If you want to lose fat, you most definitely will not be losing it quickly unless you know how to burn fat. Being that you are losing mostly water on these quick weight loss diets, you will soon find out that you will gain the weight back just as quick as you lost it (if not faster).

You must eat! If your body thinks you are starving, it will feed on your muscle tissue for energy. It is not enough to just take in enough calories each day for energy, but it is how often you feed your body the calories. In order for your metabolism to function correctly, you must eat at least 5-6 meals per day. The total calories of the 5-6 meals should equal the amount of your daily calorie intake. Eating throughout the day, gives your metabolism fuel to keep burning your stored body fat. That said, you should still cut down on your calorie intake to lose weight, but you also must know how many calories per day is right for your body.

Stay away from diets that say you must eat protein and carbohydrates separately…

Protein and carbohydrates work together within your body; they are team players, not individuals.

Think of it like this:

Mr. Protein needs to take a taxi to get to the muscles cells to help build and condition them. Mr. Insulin is the taxi and Mr. Protein is not capable of calling a taxi, so Mr. Carbohydrate will always call Mr. Insulin to transport Mr. Protein to the muscles. The muscles cells love Mr. Protein, but they also must have Mr. Carbohydrate for energy. Mr. Carbohydrate is very outgoing and there is a lot of him to go around, but too much of him is bad. On the other hand, not enough of him is also bad.

Muscle cells only need enough carbohydrates to fill the glycogen stores. If more carbohydrates are present, it will get stored as fat. Eating protein and carbohydrates will slow down the absorption of carbohydrates which means that your body will have time to burn off the extra carbohydrates before they are stored as fat. So why not just significantly lower your carbohydrate consumption? Because too much protein and very low carbohydrates will cause you to overburden your liver and kidneys; could cause dehydration (most people do not realize that metabolizing protein requires you to drink more water); and your body will not get the right amount of its preferred source of energy-carbohydrates.

So you see, eating these two nutrients together allows your body to function like it should. The key is to know how much carbohydrates and protein is the right amount to satisfy your body’s needs.

Bottom Line when it comes to dieting and weight loss: Losing weight is easy. Losing weight by losing fat the healthy way is more of a challenge. Don’t get caught up into just losing weight. Understand that you need to stay healthy at the same time that you are losing weight by losing fat.

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Choosing the right diet can be tricky, much of the decision should depend on your body type and the amount of weight you have to lose. There are other factors such as the areas that need slimming and how active you are each day of your life too. We all need something a little different from an effective diet system and that is what makes Herbalife Shapeworks so cool. It is easily customizable to anyone?s body and lifestyle. You can use the Shapeworks diet to simply add to the results that you would get from getting active and eating better. It is perfect for everyone no matter how much weight they want to take off.

The first thing that you need to do before you get down and dirty with any diet is to decide what you want to do. What are your goals? Do you want to stay healthy as you lose weight? How quickly do you want to take the fat off and how far are you willing to go to do it? These matter, as they will have a direct bearing on the diet plan that is right for you. The good news is that the Shapeworks diet is so flexible that it can work with you no matter what your answers to the above questions happen to be. If you just want to get back a little of your old waist line then go with Shapeworks and if you want to be eating healthy and improving more than just your weight then go with Shapeworks. There is no one that this diet cannot help.

The next thing that you need to do is find out what your body really needs to stay healthy. Most of us are not eating right as it is now and very, I mean, very few of us are getting the right amount of exercise each day. Yes, there are reasons for this and so one but the fact of the matter is that we need to keep our health up. It does not matter how busy we are or how much we love fried foods, we need to stay healthy and be good role models for our kids. That has nothing to do with being skinny, it should all be about health. If you are healthy and you eat right you will naturally find your own optimal weight.

So, what is your lean body mass? Do you have any idea? Don?t feel bad no one else knows either, except of course those on the Shapeworks diet. This diet will help you to finally get a firm handle on all of your weight loss issues. You will be able to effectively map out the amount of protein and the amount of calories that you need to be eating each and every day for good health. This is vital to the body?s ability to lose weight and then keep it off successfully.

Not only that but by eating the right amount of protein and having the right nutritional balance on your side you will be able to successfully control your hunger urges too. You will be able to cut out the need to snack between meals every day and that is going to have a massive affect on your weight loss goals and your ability to meet them. These are just some more reasons why the Shapeworks diet is such a good choice for all of us.

You can trust Herbalife and Shapeworks, people have been trusting them for years and years, decades even and they have not been disappointed, neither will you.

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A good health and fitness program needs to focus on factors that prevent us from becoming unhealthy. One factor that has definitely a correlation with unhealthiness is obesity. The health consequences for being overweight or obese are vast and may include high blood pressure, diabetes, heart disease, stroke, gallbladder disease, sleep apnea and some cancers to name a few.

Losing weight and becoming healthy for obese and overweight people is imperative and well designed fitness software can support this. One way it can be helpful is to calculate a person’s calorie balance and correlate these numbers to their body measurements and vital signs. It is very encouraging and motivating to see yourself lose weight and in the same instance your blood pressure and cholesterol levels go down.

Weight loss all boils down to your calorie balance. If your intake is higher then you spend, you gain weight. In part 1, we talked about the calorie intake side of the calorie balance equation. Part 2 describes the requirements for the calories spent module.

Let’s start out with the assumption that the calories spent will significantly vary between people and can not be generalized between high, medium and low activity level. We need a more precise method than that. If we look just plainly at the factors that influence our energy spending, we can conclude the following:

Larger people will spend more energy than small people. It makes sense that when you move more weight it costs more energy. Younger people will spend more than older people. Males will spend more than females. Tall thin people will spend more energy than short stocky with the same weight. The tall thin person has more body surface and loses more heat. Lean muscled people spend more energy than the average or overweight person with the same weight. Muscles use more energy than fat cells. Active people will spend more energy than sedative people.

During a day we execute many activities all with a different length of time and intensity level. Between activities there can be huge differences in intensity level. For instance fishing is way less intense than rowing a boat. Also within the same activity different intensity levels exist. For instance 30 minutes running will cost more energy then 30 minutes jogging or walking. Executing an activity with a high intensity level will spend more energy per unit of time.

When calculating the calorie balance, the fitness software should take all the above factors into its formula and adjust the variables automatically. For instance if somebody loses weight, this should be immediately reflected in the outcome. Let’s say I weigh in on Monday and the system calculates 2500 calories spent and two weeks later I weigh again and provided my daily activities were exactly the same but I lost two pounds, the system should automatically calculate the new calories burned taking the 2 pounds lost into account.

You should have the ability to create multiple activity plans in the system, individualized per person. Most people repeat their daily activities on a weekly basis, if today is Tuesday, next Tuesday my activities will be pretty much the same. From Monday till Friday the activities may be similar, but they can differ significantly from weekend to weekend.

In order to calculate the calories spent during the day precisely, you will need to record all activities, the length of time for each activity and the intensity level it was executed. Doing so could mean a lot of time behind the computer entering all this data. To circumvent this problem, the software should allow you to create a plan that is repeated on a weekly basis with default values. Now you need to only to copy this plan and update the differences from what actually occurred. The actual activities with their time length are noted on an activity worksheet that can be printed on a daily basis. This way your data can be recorded within 30 seconds.

Next we need to be able to compare our calories spent with our calorie intake. This can be done in the form of a chart that displays the calorie balance per person over time. See the following example: calorie analysis. This chart makes abundantly clear what your calorie balance is and consequently shows the reason why you lose weight or not lose weight.

In the next article I will talk about body measurement and vital sign readings and how they correlate to your work outs, supplement intake etcetera

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Let’s keep the answer simple; everything that is related to your health.

The most important indicators for your state of health can be measured though your vital signs, like blood pressure, cholesterol level, heart beat, body mass index etcetera. The major input that influence these health indicators are what and how much you eat and drink, smoke, medication use, life style, daily activity and air quality.

Beside our genetic disposition, we are what we eat, drink and breathe.

A good health and fitness software program should be able to capture the above mentioned input and correlate the results with the output, or health indicators. This way you create a cause and effect system that the user can analyze and consequently take corrective measures and improve his or her overall health.

The bigger picture teaches us that an effective health and fitness software program contains modules that can monitor our food intake, record our body measurements and vital signs. Furthermore it should track our daily activities and convert them into calories burned. Also it should keep track of our medicine and supplement intake and monitor our overall health level. For the sport and bodybuilders we need additional modules that can keep track of our workout activities, sport results and fitness tests

Let’s start with food intake.

Most of the time we eat together with our family therefore a health and fitness software program should never be restricted to one user.

People tend to repeat the recipes they cook and meals they prepare on a regular interval. For most people this interval is between 20 and 30 days. Furthermore people tend to buy more or less the same ingredients for their meals. For this reason a fitness or diet program boosting databases with thousands of food items will be more of a hindrance than a benefit. The reason that I say this is because it will be very time consuming to pick an ingredient for a recipe or meal plan from a list of thousands of ingredients.

Look for a program that has the basic ingredients to build your recipes and allows you to add food items that are specific to your taste.

A food’s nutrition facts change depending on how it is conserved, processed or cooked. For example a cup of canned spinach that is cooked will have totally different nutrition facts than a cup of fresh spinach. Look for a program that can make a distinction between these food properties.

The cost of buying special diet foods can be a lot more (up to 2.5 times) than what the average American spends on food. It is a plus if a health and fitness software program can keep track of the food cost by recipe, meal and day. It is really a bonus if the program can compare grocery prices between shops and help you budget.

A recipe module is imperative to a good health and fitness system. This is the place where you can experiment and adjust your recipes to your diet’s nutritional fact limits. The recipe should calculate its nutritional facts per portion depending on the weight ratio of each ingredient that has been added to the recipe. Naturally you should be able to print the recipe and see the total recipe cost and the cost per portion. Having the ability of adding recipe pictures is a plus.

You should also have the ability to create multiple meal plans in the system. Maybe you would like a separate plan for the kids or baby. Or for a partner that has a cholesterol problem, high blood pressure or diabetes. Or you simply want to change diets. These meal plans should repeat over a certain amount of days. The timing of the meals should be more then just breakfast, lunch and dinner. Many diets ask for many small recipe portions during the day. The food items that you select on the meal plan should come from the ingredients as well as from the recipes. For instance you can add a raw apple to your meal plan, which is an ingredient to make an apple sauce recipe. The apple sauce recipe or the raw apple can each be added to the meal plan

As you would expect, the software program should be able to calculate the meal plan cost and nutrition facts by day and for the whole meal plan.

How are you going to keep track of what you actually ate on a particular day and how do you know how to stick exactly to your plan? You do this by printing a meal plan worksheet for a particular day and you note the actual differences from the plan.

We don’t have much time in today’s busy society; therefore you should be able to register the actual daily food consumption in less then 30 seconds. A system that forces you every day for every meal to select your food items from a list of thousands records is not going to make it in 30 seconds. Only select a system that automatically populates your meal plan for that day and you only update the actual differences from the plan.

Just adding your daily food intake to a database is not going to benefit you. It will create a “data cemetery”, data that is never examined. The food data needs to be analyzed and correlated to other types of data like your body measurements or calories burned. Click on the calorie analysis hyperlink to view an example. The chart makes it very quickly clear that the calorie intake line is under the calories spent line and consequently you will lose weight.

Next article I will talk about activity calorie counting and the factors involved…

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Are you not sure how to create a healthy weight loss diet plan? There are so many diets available that it can become difficult to stay focused on a weight loss diet plan that you can stick too. That is because most diets don’t fit our individual needs. For example, many people don’t want to lose weight by eliminating entire food groups such as a no carbohydrate diet. It’s just not convenient.

If you are looking to find a healthy weight loss diet plan that fits your needs here are some tips to get you started.

Learn the basics of eating right

In order to create a diet plan, you need to learn the basics of eating right. Research what foods are good for you and uncover foods you need to avoid most of the time. A good place to check is your local book store.

While there are many books out there that will help you. I suggest a book that is straight forward and doesn’t provide fancy gimmicks. Your source should be very fundamental and provide plenty of information on eating right. It should be a resource you can refer too while you are refining and perfecting your own diet plan.

Another place to look is the internet. You can find a lot of great information about proper nutrition from many sources. Also, you can find up to date information and keep your diet plan fresh by trying new things out. Remember, creating a healthy weight loss diet plan that fits your needs is all about researching what will work for you.

Set the standards of your diet

There is no “one size fits all” solution when it comes to a healthy weight loss diet plan. We all have unique tastes, lifestyles and cultural values. Embrace that and write down all the foods that you like.

During your research on eating right you will learn which foods are optimal for you and which foods are bad. Proper nutrition is a complex subject. Keep a list of these foods so you have a constitution to your program.

Another important standard is that your weight loss diet plan should fit your lifestyle, not the other way around. Healthy diet plans that fit your life style are much easier and more compelling to follow and stay with. For example, if you’re a parent your food choices should not be abstract of what the rest of your family eats. In other words, your meals should be the same as what your family eats.

Create a plan each week

Planning is the key to success or failure with maintaining your diet. First, your plan should consist of your short term goals. For example, “I will lose 2 lbs” is a goal. Use your plan to think through trouble spots for the week.

Some examples of common trouble spots are, nights when you eat out, school functions, working late, little league games, days that require a lot of driving and ordering out at the office. Your daily menu of all meals should be included with your plan and approximate times that you will be eating. You should also set up a meal or two as cheat meals.

With a little research and planning you can create a healthy weight loss diet plan. You just need to learn about feeding your body correctly and identify what will be a fit for you. Once you are up and running with your own plan, then you’ll be able to be more consistent at staying with your diet.

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