At any given moment, millions of people in this country are on a diet. From Weight Watchers to the South Beach Diet to the newest diet pill, folks are trying anything and everything in an effort to write their own weight loss success story. Unfortunately for those seeking fast weight loss, the vast majority of weight loss programs on the market today simply do not work.

Diet plans and diet products that offer quick weight loss without exercise are especially prone to failure. “In fact, nearly 95 percent of those who go on low calorie diets regain their lost weight, plus some, within five years. Not a resounding endorsement for low calorie dieting” (Source: Performance Press; April 2006).

That’s not to say that all the weight loss tips and diet tips are without merit, however. Tips on losing weight can have a powerful effect when they’re combined with regular exercise. That’s why we’ve created this list of the top 10 health tips for easy weight loss.

Is weight loss easy? Not usually, and the reason is that most people try to make huge changes all at once. Pumped up with commitment and willpower, they jump into the latest weight loss product or diet program with both feet. They make too many changes in too short a time period. Drastic lifestyle modifications are rarely sustainable, and all too often lead to failure. If you’ve been living on junk food for years, trying to switch to a healthy diet overnight will only make you feel frustrated and deprived.

A much better approach is to make small changes that you can stick with for life. So check out the sound advice you’ll find in our top ten list, and you’ll get the weight loss information you need for success.

** 1) Our first bit of health advice is to skip the super size option. In this tip we’ve assumed that you visit McDonald’s once per week. That may a low average for some of you, so keep in mind that if you’re eating fast food more than once per week the results you’ll achieve by following this tip will be even greater than the example shows. We’re not asking you to give up fast food completely (small, sustainable changes, remember?). Instead, we’re asking you to say no to the SuperSize portion. Just by ordering a ‘regular’ McDonald’s meal instead of the SuperSize option, you will lose almost 6 pounds of fat this year! Want even more good news? This example only factors in the french fries. Add in the calorie savings you’ll get by drinking a regular soda vs. a SuperSize soda and the results are truly amazing.

** 2) The second recommendation in this fitness advice guide is to eat 5 – 6 smaller meals per day. “Eating small meals causes a lower blood sugar response than large meals. A high blood sugar response provides you with quick energy, but it is associated with a large insulin release that tends to cause a blood sugar ‘crash’ soon thereafter. Many small meals taken throughout the day will normalize blood sugar and insulin levels, providing a sustained and consistent energy supply to the cells. A meal every three hours or so is recommended.” (source: Fitness, The Complete Guide; 2001; page 8.4)

A note of caution here, however: This health tip does not mean that you eat 6 big meals per day. Instead, you should take the amount of food you’d normally consume and spread it out over six meals instead of the usual three. For someone on a 2,000 calorie per day diet, that would translate into 333 calories per meal x 6 meals.

** 3) The next tidbit of expert advice is to know the numbers. Everyone on a weight loss plan should know, at a minimum, how many calories they should be consuming every day. This number is known as your Basal Metabolic Rate (BMR), also commonly referred to as the Resting Metabolic Rate (RMR) or simply the Burn Rate. Although your doctor can help you calculate your BMR most accurately, there are some resources that can assist you in estimating your number.

Your BMR is your ‘calorie target’, assuming that you wish to maintain your current size and weight. For the best fat loss results, cut calorie consumption moderately…..say, 500 below your caloric target.

If you’re seeking fat loss, then it’s important to also understand that body fat percentage is one of the most important measurements of fitness. All the medical advice agrees that reaching your ideal body weight is best achieved through permanent fat loss (as opposed to muscle loss). With this in mind, this health tip for easy weight loss is to know your BMR and your body fat percentage, along with the corresponding goals.

** 4) It’s good advice to know the difference between cheat food and junk food. Cheat foods are those foods that don’t belong in your everyday diet, but still have some redeeming qualities. Junk foods are those foods that don’t belong in your diet at all, ever.

This tip is really a critical one: Understand the difference between ‘cheat’ foods and ‘junk’ foods. Cheat foods have some nutritional value, so although we shouldn’t eat them every day it’s not the end of the world if we enjoy them from time to time. Junk foods, on the other hand, give us absolutely no benefit whatsoever. Again, we want you to make small changes that you can stick with for life. You don’t have to give up the occasional ‘cheat food’ treat – just try to eliminate all the ‘junk food’.

For example, compare a slice of Pizza Hut pepperoni pizza with a Hershey’s chocolate bar. Neither are what you’d consider healthy, and both have roughly the same number of calories. But with the pizza, at least you’re getting some nutritional value because that delicious slice contains 11 grams of protein compared to just 3 grams in the candy bar. Cheat foods are not health foods, but at least they’re not junk foods. Choose wisely.

** 5) When you’re trying to lose weight fast, some sound advice is to chart your progress. What gets measured gets done, so charting your fat loss progress is a simple step that will help you get motivated and stay motivated. Create a chart for each challenge you face, whether it be working out or dietary habits. The important thing to remember is that there is no right or wrong way to chart your progress – what works for you may not work for anyone else. So come up with your own system, create a tracking chart, and post it where you will see it several times each day.

** 6) Do not decrease your caloric intake far below what is required of your BMR, or you risk forcing your body into starvation mode. “Do not under-eat by too much. If you consistently eat way too little, your body will start to think it’s in a starvation state and for the initial period, weight loss and fat loss may become harder than anticipated. After a while of severe underfeeding, instead of preferentially burning fat for energy, your hard-earned muscle will be burned for energy” (source: Fitness Rx; February 2004; page 93). So if healthy weight loss is your goal, and you only want to burn fat while you preserve your valuable muscle, then take great care to not starve yourself.

** 7) Don’t shop when you’re hungry. Shopping when you’re hungry is asking for double-trouble, and eliminating this bad habit will help you lose fat by removing temptation from your home. Shopping while full greatly reduces your chances of impulsively buying sweets and treats. This allows you to shop with your brain and not your stomach. Skipping all the extra fattening foods will make one thing fatter, however…..your wallet.

** Take (at least) 20 minutes to eat. Once you start eating, it takes about 20 minutes for the stomach to tell the brain that you’re full. The problem is, many of us eat so quickly that by the time our stomach has had the chance to send that message we’ve already put down more calories than we needed.

Here are a few ways to solve this problem:
a) Drink a large (8 or 12 oz.) glass of water 20 minutes before each meal.
b) Physically put your fork down between each bite.
c) Enjoy your family. Have a discussion that stretches out the length of the meal.
d) Serve the meal in courses, starting with a large salad.

** 9) Have a treat once a week. If you deprive yourself of all treats, then you’re just setting yourself up for failure. “Being too stringent on a diet can beget a downfall. To prevent this, once a week, for one meal, have your favorite foods” (source: Fitness Rx; February 2004; page 96).

One of the major reasons people fail in their fat loss efforts is that they adopt the all-or-none mentality. When the attempts to stay away from all treats fail, it’s easy to think ‘Oh well, I’ve already blown my diet. Might as well eat another slice’. Planning a weekly treat will help curb those cravings, making a binge less likely.

** 10) Be inefficient. Make extra work for yourself. Take two trips to bring in all the groceries from the car, even if you can do it in one. When running errands, park as far away from each business as possible. Take the stairs instead of the elevator, even if you’re carrying something. In short, be inefficient. “Being inefficient in this way can easily double your activity level and you’ll be burning calories without even trying” (source: Fitness Rx; February 2004; page 96).

Remember that walking burns about 108 calories in 30 minutes. Small walks count too. Even if you don’t have time to walk 30 minutes in one session each day, shorter walks that add up to 30 minutes will still burn that same 108 calories.

If you’re looking for the best weight loss program available, give these health tips a try. With a little effort, you may just put that weight issue to rest once and for all.

Is eating at McDonald’s the new path to weight loss? Can fast food burgers, fries and sodas fit into your diet and weight loss program? For years, the answer has been a resounding NO. But lately, Wendy’s, Burger King and many other fast food chains have made changes to help consumers stick to a healthy diet.

Why have fast food companies finally started to pay attention to healthier food choices? Simply stated, because it’s good for business. Americans are trying everything from the newest weight loss pill to Weight Watchers to lose their extra fat, spending “…..more than $40 billion in 2004 on weight control pills, gym memberships, diet plans and related foods, estimates Marketdata Enterprises, which studies the weight loss industry” (Source: cnn.com; 1-14-2005). Statistics from the Centers for Disease Control and Prevention (CDC) indicate that 80 percent of overweight individuals and almost 87 percent of obese individuals are trying to lose or maintain their weight.

Any fast foods company that’s paying attention to public sentiment and trends has made changes to make their menu more palatable to the health and fitness enthusiast. McDonald’s, long an industry leader, has made tremendous strides in this area culminating in their recent announcement that all fast food packaging will soon include nutritional information. But have they gone far enough?

-> Fast Food = Fat Food:

No matter how many healthy new products are introduced onto the fast food menu boards, the problem is that their core products are high in fat and calories. Consider these typical meals from McDonald’s:

* Big Mac, Large Fries, Large Coca-Cola, Hot Fudge Sundae = 1,730 calories, 99% of daily fat, 108% of daily saturated fat, 86% of daily carbohydrates

* Chicken Selects Breast Strips (5 pc), Large Fries, Large Coke, McFlurry with M+M’s Candies (12 oz.) = 2,290 calories, 151% of daily fat, 131% of daily saturated fat, 100% of daily carbohydrates

* Bacon Ranch Salad/Crispy Chicken, Newman’s Ranch Dressing, Large Coke, McFlurry Oreo (12 oz.) = 1,390 calories, 73% of daily fat, 81% of daily saturated fat, 69% of daily carbohydrates

(Source: mcdonalds.com)

Some consumers, in an attempt to reduce the number of calories and fat they’re eating, have opted for salads instead of traditional burgers and fries. Unfortunately, some fast food salads are almost as bad for us as a Big Mac. A California Cobb salad with Newman’s Own Cobb Dressing from McDonald’s, for example, boasts 490 calories and 42% of your daily fat. Compare that to a Big Mac, which has 560 calories and 47% of your recommended daily fat.

Although chastised in the movie ‘SuperSize Me’, McDonald’s isn’t alone in offering high calories foods. The Original Whopper with Cheese from Burger King will cost you 800 calories and 49 grams of fat. Make that a Double Whopper with Cheese and you’ll consume an incredible 1,060 calories and 69 grams of fat. The Big Bacon Classic from Wendy’s is better with 580 calories and 29 grams of fat, while the Bacon Ultimate Cheeseburger from Jack In The Box is the highest on the list with 1,094 calories and a tremendous 78 grams of fat.

Clearly, high calorie fast food has become a problem. With approximately 65% of Americans classified as overweight, people are pointing fingers of blame. “In a lawsuit filed in 2002, two Bronx teenagers accused McDonald’s of making them fat by serving them highly processed food that affected their health. A judge tossed out the case a year later, but an appeals court reinstated part of the suit earlier this year, according to published reports.” (Source: cnn.com; 10-20-2005).

McDonald’s isn’t the only chain being accused of making people fat. “A New York City lawyer has filed suit against the four big fast-food corporations, saying their fatty foods are responsible for his client’s obesity and related health problems. Samuel Hirsch filed his lawsuit Wednesday at a New York state court in the Bronx, alleging that McDonald’s, Burger King, Wendy’s and KFC Corporation are irresponsible and deceptive in the posting of their nutritional information, that they need to offer healthier options on their menus, and that they create a de facto addiction in their consumers” (Source: foxnews.com; 7-24-2002).

The fast food industry initially responded by arguing that customers have a choice of what to order when going to a restaurant. “It’s senseless, baseless and ridiculous,” National Restaurant Association spokeswoman Katharine Kim said. “There are choices in restaurants and people can make these choices, and there’s a little personal responsibility as well.” (Source: foxnews.com; 7-24-2002).

Our elected officials seem to agree with that assessment. “The U.S. House of Representatives passed a bill Wednesday that would block lawsuits by people who blame fast-food chains for their obesity. The ‘cheeseburger bill,’ as it has been dubbed in Congress, stems from class-action litigation that accused McDonald’s of causing obesity in children” (Source: cnn.com; 10-20-2005). This bill is not yet law, having passed the House but not yet the Senate. In the last Congress a similar bill passed the House, but the Senate never acted on it. About 20 states have laws similar to the ‘cheeseburger bill’.

-> Fast Food Makes A Change:

To their credit, McDonald’s and some others in the fast food industry have made changes to their menu making it easier for us to stick to our diet program or weight loss plan.

McDonald’s allows consumers to substitute Apple Dippers with Caramel Dip for the french fries in their meal, cutting calories from 350 to 100 and reducing fat from 16 grams all the way down to 1 gram (comparison vs. medium fries). McDonald’s also allows a no-cost substitution of 1% milk instead of a Coke, further cutting caloric intake by 50 calories and boosting protein and calcium (comparison vs. small Coke Classic).

Upon request, Burger King now provides Mott’s Strawberry Flavored Applesauce in place of french fries which will save you 270 calories and 18 grams of fat (comparison vs. medium fries).

Wendy’s will honor customer requests to substitute mandarin oranges for french fries, sparing you a belt-busting 360 calories and 21 grams of fat (comparison vs. medium fries).

Not only are the fast food giants allowing healthier substitutions, but they have also added a selection of fairly nutritious menu options. McDonald’s new Fruit & Walnut Salad has only 310 calories and 13 grams of fat, while their Fruit & Yogurt Parfait boasts 160 calories and 2 grams of fat. In some markets Burger King is offering a Veggie Burger that has only 340 calories and 8 grams of fat when you order it without the mayonnaise.

Now McDonald’s has given consumers looking for fast weight loss another tool: easy to read and easy to find nutritional labels. In the past, customers wanting to find nutrition facts on their fast food choices either had to search in the restaurant for a hard-to-find poster or go online. Now, in what is being called a ‘bold move’, McDonald’s is planning to put these nutritional facts right where they’re easiest to find – on the product wrapper itself. “McDonald’s Corp. customers will soon know that the Big Mac they bought contains almost half their recommended daily fat intake just by looking at the wrapper. In its latest measure to fend off critics that blame the world’s largest restaurant company for contributing to rising incidents of obesity and other health problems, McDonald’s said it will start printing nutritional information on the packaging of its food” (Source: cnn.com; 10-26-2005).

McDonald’s is to be commended for their efforts to educate their customers. This new informative label goes a long way towards answering nutritional concerns. Expected to be in most stores by the end of 2006, the new labels will include the amount of the nutrient (calories, fat, protein, etc.) and the percentage of the daily recommended intake, based on a 2,000 calorie diet.

-> Is It Enough?

The fast food industry has heard the public asking for healthier options and more nutritional information, and they have responded. But it is enough?

McDonald’s and others still sell high calorie and high fat products, and we shouldn’t expect those to disappear anytime soon. In our free market, as long as there is a demand there will be someone with a supply. “Data from USDA’s food intake surveys show that the food-away-from-home sector provided 32 percent of total food energy consumption in 1994-96, up from 18 percent in 1977-78. The data also suggest that, when eating out, people either eat more or eat higher calorie foods-or both-and that this tendency appears to be increasing” (Source: usda.gov).

Even with more information at their fingertips, there is some doubt that consumers will actually use that information to make healthier choices. Consider the limited impact from warning labels on cigarettes and alcohol packaging; despite such dire warnings, people still use these products. There is evidence that Americans will continue to eat what they want, no matter how much information they have available to them. “According to a 2000 Roper Reports survey of a nationally representative sample of 2,000 Americans 18 or older, the percentage of Americans who say they are eating “pretty much whatever they want” was at an all-time high of 70 percent in 2000, up from 58 percent in 1997″ (Source: usda.gov).

The question of ‘is it enough’ seems to be misdirected. Instead of asking the fast food industry to do more to educate the public and offer healthy options, perhaps what we as a country should do is ask ourselves if the information we have right now is enough. If we look for it, is there enough health, fitness and nutritional information out there to help us make the right dietary choices? As uncomfortable as it may be for some, the answer to this question is probably yes.

-> The Overlooked Answer:

All too often, when participating in a discussion of diet and weight control, we fail to mention the most obvious answer: exercise! Consistent exercise can balance out and make up for the occasional high calorie fast food meal, while at the same time providing countless other health benefits.

Exercise is the only path to quick weight loss that virtually every doctor in the world agrees upon. Exercise is safe, effective, and brings many more benefits to our lives than nutrition labels ever will alone. Exercise is fun, invigorating, motivating and the single most powerful way to improve our life and well-being.

Reaching your ideal weight via a healthy and active lifestyle has been found to lower health risks and medical problems in 90 percent of overweight patients. In addition to the exercise benefits listed above, fit people are eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

Yes, nutrition labels are important insofar as we actually use them. But without a doubt, regular exercise is the most important piece of the puzzle and the best way to achieve rapid weight loss. Exercise is the safest way to achieve permanent fat loss, and when combined with a sound diet and nutrition program the body is turned into a virtual fat-burning furnace!

Consumers would be wise to use the new tools from the fast food industry. Order the healthier items off the menu, pay attention to the nutritional labels, and above all else remember to participate in regular exercise.