Credible personal trainers, nutritionists, and health professionals recommend a maximum weight loss goal of 2-pounds per week. Most healthy human bodies can safely lose up to 2-pounds of body fat per week through strictly watching caloric intake and with exercising daily. Clients hear 2-pounds and think that we’re underestimating them. “But so-and-so on The Biggest Loser lost 12-pounds last week,” we hear like a broken record. Do you want to lose weight quick, or do you want to develop a lifestyle that you can sustain? You should yearn for the later. You’re probably already all to familiar with yo-yo dieting. It’s exhausting, and it’s hard on your heart. 2-pounds of body fat per week is nothing to scoff at. It truly will take strict attention to everything that goes in to your mouth in order to realize this goal. “But 12,” you tell me. “12 is better than 2,” you respond with hands on hips and frown on face. I disagree. Long-term, the only weight loss that really counts is body fat loss. Muscle mass loss is not desirable. Creating such a caloric deficit that your body is having to eat away at its muscle mass means that you are eating away at what makes your body & bones strong and helps keep your metabolism churning. Neither is water weight loss anything to applaud. Sure contestants on The Biggest Loser can dehydrate themselves to the point that they shave a few pounds off for their mandatory weigh-in, but it’ll come back on as soon as you eat or drink something. The Biggest Loser tracks obese people in a journey to lose a lot of weight quickly, but make no mistake, it’s television. They have to shock you, entertain you, surprise you, keep you in suspense before every commercial break and make you fiend for the next episode. That’s not unique to The Biggest Loser; it’s television prescription for every successful TV show… not just sitcoms- reality TX, too. For instance, do think the mistakes on Hell’s Kitchen where a contestant overcooks a fish then gets scolded for his incompetence is happenstance? Nope, it’s rehearsed, scripted, and filmed over several takes. Shock value- cha ching! Television is about captivating audience attention; they’re in the business of selling television. Safe and sustainable weight loss is about making gradual changes over time. Can you use The Biggest Loser as motivation to get started? YES! It hits an emotional chord that gets your subconscious motivation meter gyrating. Watch The Biggest Loser, get fired up, and then use the legit tips that you’ve learned in this countdown to start your journey and lose weight for life!

This is a direct quote.  http://en.wikipedia.org/wiki/The_Biggest_Loser_(U.S._TV_series)

[Biggest Loser] Weight loss regimen: risks and criticism

“I’m waiting for the first person to have a heart attack. I have had some patients who want to [follow the show's regimen], and I counsel them against it. I think the show is so exploitative. They are taking poor people who have severe weight problems whose real focus is trying to win the quarter-million dollars.”
Dr. Charles Burant, director of the Michigan Metabolomics and Obesity Center[3]
“Risks aside, weight-loss experts say that the biggest problem with the Biggest Loser is that extreme methods of dropping pounds are less likely to work in the long run. Several former Biggest Loser contestants have regained some or all of the weight.”
Stephanie Pappas, LiveScience.com[4]
According to LiveScience.com, “physicians and nutritionists worry the show’s focus on competitive weight loss is, at best, counterproductive and, at worst, dangerous.[4] ” Contestants on the show lose upwards of 10 pounds per week (in the very first week, some contestants have lost 20-30+ pounds in that one week alone), whereas the established medical guidelines for safe weight loss are between 1 and 2 pounds per week.[5]
At the end of every telecast, the following disclaimer is shown:
“ “Our contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical status and their specific needs. Consult with your own doctor before embarking on any diet or exercise program.” ”
Despite this claim of supervision, however, all contestants are required to sign a waiver that states: “no warranty, representation or guarantee has been made as to the qualifications or credentials of the medical professionals who examine me or perform any procedures on me in connection with my participation in the series, or their ability to diagnose medical conditions that may affect my fitness to participate in the series.”[6]
The weight-loss regimen used in the show—severe caloric restriction combined with up to six hours a day of strenuous exercise—involves risks including a weakening of the heart muscle, irregular heartbeat and dangerous reductions in potassium and electrolytes.[3] Contestants, regardless of their weight, are required to certify that they believe they are “in excellent physical, emotional, psychological and mental health.”[3]
The Biggest Loser: Second Chances included a one-mile foot race in its first week, an event that led to the hospitalization of two of its contestants; Rob Huizenga, the show’s medical consultant, when asked about the foot race said that “If we had it to do over, we wouldn’t [have done] it” and noted that in response, the show’s producers have “changed a lot of the way [they] do things” (including the close monitoring of contestants’ body temperatures during exercise).[3]
Because the show is a contest that involves eliminations from it, some contestants are encouraged to take risks that endanger their health. Ryan C. Benson, the winner of the program’s first season, publicly admitted that “he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.” Also since the show Benson has regained all of his weight, but 10-12 lbs.[3] In 2009, Kai Hibbard (runner-up from the third season) told the New York Times that “she and other contestants would drink as little water as possible in the 24 hours before a weigh-in” and would “work out in as much clothing as possible” when the cameras were off. She further stated that two weeks after the show ended, she had regained about 31 pounds, mostly from staying hydrated.[3] In a June 2010 interview, Hibbard said, “I do still struggle [with an eating disorder]. I do. My husband says I’m still afraid of food… I’m still pretty messed up from the show.”[7]
In a July 2011 press conference with the Television Critics Association, comedian and actor Jerry Lewis was critical of the competitive nature of The Biggest Loser, claiming that the show is about contestants “knocking their brains out trying to see how we beat the fat lady at 375 pounds, and in four months she’s going to be 240. Who cares? It’s ridiculous.”[8].

{3} ^ ^{a b c d e f} Edward Wyatt (November 25, 2009). “On ‘The Biggest Loser,’ Health Can Take Back Seat”. The New York Times. via The Gainesville Sun. Retrieved 2009-11-26.

{4}^ ^a b “‘The Biggest Loser’ Has Big Problems, Health Experts Say”. LiveScience. 2010-02-21. Retrieved 2011-04-09.

{5} ^ “Tips for losing weight: MedlinePlus Medical Encyclopedia”. Nlm.nih.gov. 2011-03-28. Retrieved 2011-04-09.

{6} ^ Pitney, Nico (November 25, 2009). “Biggest Loser: Contestants Admit Dangerous Practices, Can’t Speak Out”. Huffingtonpost.com. Retrieved 2011-04-09.

{7} ^ Poretsky, H.H.C., Golda (June 16, 2010). “Bigger Loser Finalist Says Show Gave Her An Eating Disorder”. Jezebel.com.

{8} ^ St. Petersburg Times: “Jerry Lewis out as telethon host“, page 1A, August 5, 2011.

These 10 simple “rules” are brought to our countdown by GoMacro.com.  We believe each could be it’s own point on our “101 Legit Ways to Lose Weight” countdown, but collectively, they give a clear picture of how lean and healthy people eat to maintain their physique.  To elaborate on the points on this list, we have included further information in parenthesis.

1.  You are what you eat.  (what you eat directly affects how you feel, your health and wellness)

2.  Eat real food.  (the gooey, ammonia-based pink slime, formally used in McDonalds and Taco Bell meat, is NOT real food).

3.  Cook.  (you have much more control over the carbs, fat, protein, sodium content, etc in your food when you cook at home vs eating out).

4.  Treat food with respect.  (don’t eat to soothe uncomfortable emotions; don’t making eating a contest; etc.)

5.  Eat mainly plants and whole grains.  (read labels.  If there is any refined/enriched flour in a product, it is not 100% whole grain… see #55 on our countdown for more information on whole grains & #13 on our countdown for non-starchy veggies).

6.  Be adventurous and eat a wide variety of food.  (See #100 on our countdown).

7.  Chew your food 50 times.  (Once you swallow, party’s over.  Prolong the goodness!  Enjoy your food more by allowing it to spend longer on your taste buds, chewing it repeatedly.  This will also make you eat slower, which means you will most likely eat less).

8.  Stop eating before you feel full.  (You will have the opportunity to eat a meal or snack again in approximately 4-hours.  Don’t gorge as if it’s your last meal before a famine strikes).

9.  Eat in moderation.  (Eat small servings- like the French!  The most satisfying bites are always the first three that you take.  Savor them).

10.  Break the rules once in a while.  (Not every day.  Not even every Saturday.  But once in a while, even supermodels, fitness personalities, and nutritionists break the rules.  Don’t consider this an evil temptation, but a gift.  For us to be fortunate enough to have truly delicious food, with sweet, salty, and savory tastes, is a luxury that we should enjoy, unashamedly, once in a while.  If we were to only eat “healthy” food, all the time, we would miss out on some of the joy of eating.  Even the founder of Cinnabon, Jerilyn Brusseau, is a recovered anorexic- who battled the disease in her 20s, 30s, and 40s.  She created these cinnamon rolls as a luxury for her family and friends to enjoy once in a while.  She used a dough that had a quality like a pillow, fine-quality cinnamon carmel center syrup that would be a contrast of textures, and a savory creamy topping to add to the indulgent quality. Do people appreciate or respect the intention- that these delicacies were meant to be loved, enjoyed, and savored once in a while?  No!  They go to airports and buy Cinnabon on a whim before a flight.  They eat these tantalizing treats just as something to reach for; they don’t appreciate the fine ingredients- they just eat, nonchalantly.  It is not Brusseau’s fault that they gain weight, and it’s not her fault that they buy Cinnabon more often than they should.  We all have free will.  Use yours to indulge in moderation.  When you do so, close your eyes, smell the aroma, let the fat dance on your taste buds, chew, and as you swallow, be grateful for the gift of the decadent treat and say “Mmmmm”).

A starch is a carbohydrate consisting of a large number of glucose units.  Starches are great if you are intending on running a marathon, because they can provide sustained energy over a period of time.  However, endless hours of sitting behind your desk at work does not a marathon make.

Carbohydrates get a bad wrap, but carbs are not the enemy.  All fruit and vegetables are carbs.  These are the very foods that you want to load up on to LOSE weight!  Fruit and non-starchy vegetables plus lots of water are your very best bet for losing weight and ridding your body of free radicals.  They are low-calorie and full of fiber!  If you go to a restaurant and see “low carb” option listed by a meal that features lots of vegetables, like broccoli, carrots, onions, and asparagus, you can notify your server that their classification is inaccurate and makes no sense.  Starches are carbohydrates, but carbohydrates are not always starches.

Starchy vegetables contain 80-120 calories per half cup serving, compared to 25-calories per half cup serving of non-starchy vegetables.

To lose weight, a good rule of thumb is to eat lots of non-starchy vegetables and an adequate amount of fresh fruit (use the 2:1 rule: two non-starchy veggies per 1 fruit).  Eat these foods with every meal and snack.

Limit starchy vegetables to no more than 2-cups per day.  Starches include bread, potatoes, rice, pasta, beans (except green beans), peas, and corn.

When you, Lance, and I decide to start training for an endurance bike ride, like the Tour de France, we can eat starchy vegetables to our heart’s content.  However, if our workouts just consist of <60-minute bouts of exercise, we don’t need much starch for fuel.  If weight loss is your goal, vindicate carbs!  Carbs in the form of non-starchy vegetables and fruit are EXCELLENT for weight loss!

Eat plenty of non-starchy vegetables every day, but limit starches to no more than 2-cups.

Homemade fruit and veggie shakes can be a great way to fill up on your fiber and antioxidents.  Conversely, store-bought shakes and smoothies can be a good way to pack on the pounds.  Store-bought fruit drinks can be loaded with added table sugar.  When you make your shakes at home, you have control over what goes in to them.  The sugar in your homemade shakes will just come from real fruit, whereas sugar from store-bought shakes/smoothies comes from sucrose (table sugar) in addition to the fructose (fruit sugar) and fruit juices (fructose and sucrose).  When a dairy product is added, another sugar is tossed in: lactose.  Shakes and smoothies can really aid with weight loss if they’re made the right way.  To control what goes in to your drinks, make these concoctions at home.  The following recipes were featured in Health Magazine (2102; 26 [1], 131-138).

POWER GULP for iron, healthy blood cell and muscle function; more than a daily serving of Vitamin K (for blood and bone health)

1 c sliced kale (from 2-3 large leaves)

1 c seedless green grapes

1 English cucumber

1 Granny Smith apple, cored

1/2 c water

Blend all ingredients.  Makes 2 cups.  Refrigerate up to 2 days (shake before serving)

Serving Size: 1 cup  Calories 110; Fat 0.6g (sat 0.1g, mono 0g, poly 0.2g); Cholesterol 0mg; Protein 3g; Carbs 27g; Sugars 18g; Fiber 3g; Iron 1mg; Sodium 19mg; Calcium 77mg

POST-WORKOUT REFUELER  For muscle repair and potassium to balance your electrolytes and fluids.

2 medium oranges, peeled

1/4 c. whole, raw almonds

1 small sweet potato, raw, scrubbed, and coarsely chopped

1 medium apple, cored

1/2 c. water

Blend all ingredients.  Makes 2 cups.  Refrigerate up to 2 days (shake before serving)

Serving Size: 1 cup  Calories 231; Fat 9.1g (sat 0.7g, mono 5.6g, poly 2.2g); Cholesterol 0mg; Protein 6g; Carbs 36g; Sugars 20g; Fiber 7g; Iron img; Sodium 24mg; Calcium 106mg

DETOX  For high-fiber- to move things through the digestive tract.  Ginger will help to calm the stomach.

2 t. fresh ginger, peeled & chopped

1 medium beet, raw, scrubbed, and coarsely chopped

4 medium carrots

1 medium apple, cored

1 c. water

Blend all ingredients.  Makes 2 cups.  Refrigerate up to 2 days (shake before serving)

Serving Size: 1 cup  Calories 155; Fat 0.7g (sat 0.1g, mono 0.1g, poly 0.2g); Cholesterol 0mg; Protein 3g; Carbs 37g; Sugars 25g; Fiber 8g; Iron 1mg; Sodium 168 mg; Calcium 62mg

TOTAL HEALTH BOOSTER  For vitamins A, B, C, and E.  Lutein + Vit A & C= strong bones and healthy skin.

1 medium apple, cored

2 medium soft pears

1/2 c fresh cherries, pits removed

Blend all ingredients.  Makes 2 cups.  Refrigerate up to 2 days (shake before serving).

Serving Size:  1 cup  Calories 192; Fat 0.4g (sat 0g, mono 0.1g, poly 0.1g); Cholesterol 0mg; Protein 1g; Carbs 51g; Sugars 35g; Fiber 8g; Iron 1mg; Sodium 2mg; Calcium 29mg

If you are using your shake as a meal replacement, you may add 1c ice, 1/2 c low-fat (& <12g sugar per half cup) yogurt, and 1 medium peeled banana with 1c of any of the juice from the shakes listed.  That will convert your shake into a smoothie!  Just as a snack, the shakes alone should suffice.

Forskolin comes from the roots of a family of coleus plants that are cultivated in India.  It has long been used for treating high blood pressure.  This medical plant causes vasodialiation (widening) of blood vessels and it induces more forceful contractions of the heart muscles.  Doctors have treated high blood pressure or heart failure by injecting forskolin intravenously.  It has also been used as an inhalant to treat asthma and as eye drops for glaucoma.  What about the pill form of forskolin that you’ve seen at the local vitamin shop, touting it as a weight loss supplement… hype, hoax, or hope?  Well, based on two clinical studies, this one has hope.

With the limited research on forskolin for weight loss, or even the effectiveness of forskolin taken orally, period, it’s too soon to say, but the claims may hold merit.  Only one of the studies referenced above was subject to peer review and published in a medical journal.  One was conducted on six individuals with 50mg per day.  It did show significant fat loss in all of the six subjects, but caution is suggested because this study was partially funded by a company that holds a patent on a forskolin product.  Until more clinical studies have been published in medical journals with similar findings, we won’t know whether this supplement should be among our “101 Legit Ways to Lose Weight.”  The hypothesis is that forskolin may increase activation of lipase (an enzyme that the body uses to break down fat) and thus improve fat oxidation.  Exactly what the optimal dosage is or would be is yet to be determined.  Critics argue that even if this root could improve fat metabolism, there is insufficient evidence that it is effective in pill form.

We wouldn’t suggest snagging a bottle of this off of the shelf at your nearest GNC just yet.  There are possibly unsafe side effects, due to the vasodilator properties.  It carries a warning by cancer researchers that it may have a role in causing cyst enlargement in women with polycystic kidney disease.  Forskolin for fat loss will be under investigation in the months and years ahead.  Keep this one on your radar, as it may be among the weight loss supplements of the future.  Maybe.

With a host of websites out there, touting questionable fitness and nutrition advice, it’s refreshing to find www.exrx.net.  This site references research to support the information posted.  It is a free resource that is useful for fitness and wellness professionals, health enthusiasts, and weekend warriors, alike.  The navigation pane on the left side of the home page provides access to several useful pages for anyone aspiring to lose weight.  Some of these include: beginner’s page, exercise instruction, aerobic conditioning, fitness testing, weight management, diet and nutrition.

The diet and nutrition page provides a complete list of sub-pages.  Some that may be especially beneficial for people aspiring to lose weight are: “Dietary Guidelines,” “Progressive Eating Goals,” and “Rationale.”  ”Develop a Diet” may help you learn how to eat in such a way that you can sustain your weight loss, long term.  It is a way of eating that can become a way of life; this is not intended to be a “diet” in the restrictive sense.

“Foods for Fat Loss” lists certain foods that may rev up fat metabolism, and it documents the research studies that have supported the claim.  However, just because studies have been done that support the notion that a certain food or beverage boosts fat metabolism doesn’t mean that the claim is true or the date complete.  (exrx.net does a great job in listing the items on this page as “foods that MAY aid in fat loss”).  For instance, one of the things listed on that page is that drinking cold water may help you burn more calories, because of water-induced thermogenesis (your body having to warm the liquid to room temp).  The post referenced a large study that supported the fat-burning claim of drinking cold water because it requires roughly 24 calories to raise the temperature of a cold glass of water from 22 to 37 degrees Celsius in the body.  Although that is true, the nominal amount energy expended during thermogenesis is not believed to be substantial enough to consider cold water a fat-blasting miracle maker.  http://www.chow.com/food-news/54270/does-drinking-ice-water-burn-calories/  Be diligent about looking up the studies referenced and do your own research to see what else you can find on it.  After gathering all the information you can, decide for yourself if it’s worth a good ole college try.

www.exrx.net is an informative website that contains plenty of useful information for anyone interested in furthering their knowledge of fitness, health, and wellness.  We find it practical enough to consider Exercise Prescription on the Net worthy of #16 on our 101 Legit Ways to Lose Weight countdown.

We all like to think that we’re rational beings who make well-considered decisions based on careful review of all the available options.  But we’re usually unaware of internal conflicts between priorities and brain circuitry, so it’s hard for us to explain why we sign up for gym memberships and then never go, or vow to quit boozing when we woozily go to bed one night then wind up at happy hour the very next afternoon.  The left brain- the “inner grownup”- dedicated to logic and reason, was late in development.  The emotional, child-like, right brain is primal.  As much as we may wish otherwise, our physical sensations and emotions actually drive the bus.  Most of the time, right brain circuits are in charge of our decisions.  The “reptilian” (right) brain parts want to keep us happy, keep us safe, and make us feel as good as possible.  Eating less food (and/or less tantalizing food)  translates to discomfort.  Moving more (exercising intentionally) means more demands to an already busy schedule.  The right brain sends signals that these things are threats.  Eating healthier, eating less, and working out more contravene primal goals.  When we perceive a threat, the defensive mechanisms kick in, pleading us to abort plan and revert back to what was safe and comfortable.  To calm the right brain and progress successfully with the change process, change is best implemented slowly, and in small steps.

We are spooked by big obstacles.  The right brain will quickly send messages as to why the new plan of eating well and exercising cannot work.  However, small, practical changes are hurdles that are confidently crossed.  Just try to direct the small change at your biggest limiting factor.  For example, if your biggest dietary pitfall is that you drink 5 Dr. Pepper’s a day, don’t try to stop drinking soda, altogether.  Doing so would be like trying to leap over a mountain.  Turn that mountain into a tiny hurdle by dropping your DP consumption to 3 Dr. Pepper’s and 1 Diet Dr. Pepper.  Over time, based on your confidence, you can decrease your number of sodas per day and add more water.  In the beginning, start with small, manageable changes that barely affect your lifestyle. The next week, if you feel 90-100% confident that you can take another step, take another victorious stride.  The challenges will feel smaller, your confidence will feel bigger.

Apply this plan of small, manageable changes to whatever your biggest dietary pitfall may be.  If exercise is your stumbling block, try to allot time for two 10-minute sessions per day, as opposed to one long session.  Increase your intensity and duration over time, without rushing yourself to progress.  By shrinking the change, you grow your potential for long-term success.

As human beings, we have a primal drive for autonomy.  Self-esteem is something that we guard only second to life preservation. We all like to be the boss of ourselves.  When someone tries to tell us what to do or how we should change, we feel compelled to resist and control our own destiny.

This is the conflict between client and trainer.  The client comes to the personal trainer because he is overweight, under-trained, and not-so-fit.  He believes that he would like to look or feel differently; hiring a professional seems like the logical step.  The trainer no sooner says “it’s nice to meet you” before he starts constructing a program and a “do this/don’t do that” list of nutritional guidelines.  The client, who had been convinced that he wanted to change starts having second thoughts. It’s not that he wants to keep his lousy physique- he doesn’t- but it seems like a better option than taking orders.  He truly does want to get leaner, fitter, and healthier, but he wants it on his own terms.

The drive for autonomy is so strong that it triggers a deeply wired response to being told what to do- resist, Rebel, RETREAT!  This spontaneous aversion is magnified when it’s a “know-it-all” expert who doesn’t fully empathize, appreciate, or know what it’s like to walk in the client’s shoes.  As a professional personal trainer, trust me on this: a trainer that begins forming a program and action plan without getting to know a client really does have the best of intentions.  The client’s inventory form tells her what’s wrong and she knows what can make it right.  She skips steps of counseling, because she’s in “go” mode and doesn’t want to waste any time getting the client from point A to point B.  But she misses the point- she doesn’t know HIM.

A professional personal trainer, certified through a nationally accredited organization, such as ACSM (American College of Sports Medicine- the gold standard for training the general population), ACE (American Council on Exercise), NSCA (National Strength and Conditioning Association- the gold standard for training athletes), or NASM (National Academy of Sports Medicine), can help you reach your health and fitness goals.  But, your trainer doesn’t know you from Adam right off the bat.  Realize, too, that you don’t know your trainer, either.  If she seems judgmental, bossy, or out-of-touch, you may be misinterpreting her behavior.  Initially, you are both strangers to each other.  If you are proactive in helping her understand you, your likes, desires, how you like to be motivated, what you enjoy about your current lifestyle, things in your current lifestyle that you are reluctant to abruptly change, and your short and long term goals, you enable your trainer to work with you on mutually developing a training program.  If she gives you know-it-all attitude and/or refuses to listen to you, you should find a different trainer.  Hiring the right trainer (for you) and equipping her with this unique information about yourself may enable her to customize a program to your liking, and allow YOU to lose weight without losing your autonomy.

It comes as a surprise to many people that excessive sodium intake may be causing them to gain weight.  The good news is that excess sodium doesn’t mean excess body fat, but it does mean you will retain water.  Retaining water will result in extra pounds on the scale, a tighter button on those britches, and a “puffy” feeling all over.

Salt is an essential mineral in the body.  It helps balance blood sugar, aids in cell functions, helps the intestines to absorb nutrients, and regulates fluid/electrolyte balance.  Too much sodium, however, results in problems- including weight gain.

Water and salt are supposed to work together.  Water should absorb excess sodium and flushes it out of the body.  But when you shove too much salt down your pie hole, the intended symbiotic relationship between sodium and water is sabotaged.  Too much sodium in the diet can lead to water weight gain (+/- 4-pounds), high blood pressure, and kidney and digestive problems.

We all have different sensitivities to salt, but the American Heart Association recommends no more than 2,300 mg of sodium per day.  People who are very sensitive to salt should consume far less than this.  The worst salt offenders are: bread, cold cuts, pizza, and canned soups, says new research from the Center for Disease Control.  Avoiding processed, packaged foods, and fast food is a great way to cut a significant amount of sodium from your diet.  Pay attention to food labels, too!  If you eat mostly whole, natural foods, such as fruits, vegetables, whole grains, and lean protein, you should not have a problem with consuming too much salt.  Regular daily cardiovascular exercise and drinking plenty of water also help to flush excess salt out of the system and remove toxins.

According to Jenna Bergen, Fitness Editor for Prevention Magazine, when Prevention Magazine does studies to test workouts prior to publication, they and recruit subjects to adhere to the workout regime and a 1,600 calorie diet.  The biggest determinant of weight loss success, regardless of the workout being tested, has been sodium intake.

It is true that an analysis of 167 studies found that people who reduced sodium saw their total cholesterol increase.  Don’t let that incomplete information inspire you to reach for the nearest salt shaker.  The reason for the rise was an increase in HDL cholesterol, which is “good” cholesterol.  None of the studies found any rise in LDL cholesterol (lousy cholesterol) because of reduced sodium in the diet.  All of the studies found reduction in blood pressure, which translates to better heart health.

As much as you may enjoy a salty treat now and again (or every meal), you are sabotaging your battle against the bulge by indulging.  If you start to taper down your salt intake, you’ll find that with time, you crave salt less.  Try seasoning your food with lemon juice, spices, and fresh herbs.  Even though salt has zero calories, it has colossal impact on your health and weight.  To open the latchkey to a thinner, healthier, less bloated YOU, close the habit of overindulging on salt.

Most fitness equipment nowadays has pre-programmed workouts. One of the options on just about every programmable piece of cardio equipment is “fat-burning.” People aspiring to lose weight naturally pick this option, because what do they have too much of? Fat! What do they want to lose? Fat! Seems like “fat-burning” would be the perfect program. Readers of “101 Legit Ways to Lose Weight” know that often times, what seems to be and what are are two different things. Your body burns the most percentage of calories from fat at low intensities. When you pick “fat-burning” as your program, you will, indeed, be in the zone of intensity that burns most calories from fat, but low intensity workouts also only burn but a nominal number of calories. Although most of the calories expended are fat calories at low intensities, the “pie” (total number of calories burned) is small. High intensity workouts, on the other hand, burn a higher percentage of calories from carbohydrates than from fat, but high intensity workouts make for one colossal-sized pie! Even though the percentage of calories expended from fat vs. carbs is lower, the bottom line is what we’re concerned with. If you opt to perform low intensity workouts, which use fat as the primary source of fuel, just know that you’re going to have to sustain exercise for a WHOLE lot longer than high intensity workouts in order to achieve the same or similar total caloric burn.
Don’t fall victim of the “fat burning” program, thinking that it is superior than other, more intense, workouts when losing body fat is your goal. You will lose body fat by creating a daily caloric deficit. In order to achieve that caloric deficit, you need to torch some serious calories. Pick either high intensity workouts or extend the length of your workout exponentially if you choose the “fat burning” (low intensity) program.