Should you pay more for health insurance if you weigh more? This is a hot-button question everywhere. Can you be denied insurance if you're too heavy? Check out the Today Show segment below on a family whose child was denied because of overweight.

While the pros and cons can be defended for each side of this debate, to move ahead as a nation,  I think we need to begin to link the mind-body connection to weight control. Obesity has multiple causes, including genetic, metabolic, psychological and environmental.

If we look at this in a black and white way - as either a biological disease (no personal accountabilty) or just a mental battle (all personal accountability) - there's no solution. When we connect the biological and behavioral aspects of weight management  - and provide better strategies to combine treatments in both areas - we can start to make a dent in the complex task of long term weight control.

What do you think?

What could be bad about a restaurant meal? We're out of the kitchen, out with friends or family, and no clean up! I'd like you to read the "fine print" when it comes to restaurant eating. What you don't know can be harmful to your health. You can't assume the same rules apply in your home kitchen and the restaurant kitchen. From fast-food to high-end eateries, it's time to learn more about why your restaurant foods are so much tastier than your homemade version (yes, it's not your imagination!), how hidden calories, fat and salt add to this -  and how to make some smarter choices.

Multiple lawsuits aimed at restaurants now focus on the "uninformed consumer". It's time to stop being the "food victim" and gain some control over what you're eating, no matter where you're eating. Ask for what you want, downsize your portion sizes, or just go out less often. The choice is yours.

Before you go to a restaurant again, check out these 5 essentials:

1.  Many restaurant foods are scientifically studied and designed to optimize tastiness. It's not just the individual sugar, fat, and salt content of foods. Studies show that the proportions of these combined ingredients in foods can be optimized to maximize a preferred taste. Think sugar/fat combinations (ice cream)  or fat/salt combinations (French fries); their special blend boosts the flavor of either one alone. So, when you think that restaurant foods taste better than the same ones at home, you're right!

2. Calorie-controlled restaurant meals are not tested every day. While you might think that the 350 calorie entree you've ordered because the menu makes the claim, you might not get a calorie savings. Your meal can be off by hundreds of calories, as well as much more fat and salt than listed on the menu.. A dish is prepared once, or up to several times, to determine the specific calorie content, and content of fat, protein, and carbohydrates in that particular serving, to get the endorsement of particular group (like Weight Watchers and Applebees). It doesn't mean that every serving is like that. A finicky chef, an inattentive kitchen worker, or some other food handler might add extra fat, salt or sugar, or provide a bigger serving.

3. Restaurant food contains a lot of hidden salt. Salt is a major flavor enhancer. Restaurants want their foods to taste good. Many foods are loaded with salt - but don't have to taste "salty". The response is for food to taste "great". It works. Even healthy foods can be loaded with salt. Some entrees contain about half the salt recommended for healthy people in an entire day (about 1300 mg)! If you have high blood pressure, you've got to be even more careful of dietary salt.

4. Extra "hidden"  fat is often added to keep foods "moist". Just like salt, your food doesn't have to taste greasy or oily for there to be a lot of extra fat. This "hidden" fat is translated to a mouth feel of "moist". Ever wonder why your baked fish tastes is so soft and juicy in a restaurant, and a lot drier when you're at home, monitoring the added fat?

5. You can only change your own eating behavior While lawsuits bring attention to this area, it's not going to change anything. We're not a nation of food victims, and we have to snap out of this mentality. You DO have a choice. Stay out of many restaurants, and cook at home. When that "formula" of tasty foods is out of sight, and out of mind, it makes it easier to stay in control.

My bottom line: Save restaurant eating for a special indulgence. If you're a restaurant regular, order simple foods, with sauces and salad dressing on the side; ask for "no butter" on grilled foods and vegetables..  Downsize your portions by sharing a main dish, or choosing two appetizers or small plates. You CAN take control of your restaurant eating!

Weight discrimination comes in many forms. It's unfair, and extremely hurtful, among other things. But it can also be a major problem for many people when it comes to visiting their doctor. We've been hearing from many readers that "doctor discrimination" comes in different forms.

Some people feel they are "blamed" for their excess weight, as the cause of their other physical problems, or not being taken seriously when discussing their interest in losing weight (it's hard!). While the vast majority of physicians and specialists treat all patients respectfully and with dignity, providing optimal care no matter what size package the patient is in - there are enough self-reports of bad experiences and even some research studies documenting that this might be a problem to address. In fact, some studies show that not only physicians, but nurses and dietitians have some negative views about obese patients, ranging from a "lack of willpower and self-control" to "overindulgent and lazy".

So, what to do if you find yourself in a situation where you feel your doctor is judging you negatively because of your weight? Here is a game plan that helps to empower you, and ensure you are receiving the kind of medical care you feel you might be lacking.

1. Talk to your doctor. Yes, I mean have an honest conversation with your doctor about your feelings. You might have been a bit oversensitive (of course - weight is a very sensitive issue!) in a particular situation, and you should point that out. This is especially important if you are happy with your medical care, but uncomfortable from a particular comment. It's good to clear the air - and you might be very surprised to hear that your doctor wants to support you any way possible. Sometimes it's just miscommunication. Sometimes its not - give your doctor the benefit of the doubt, for starters.

2. Switch to another physician in the group. If you are happy with the care from the practice, but not the specific physician in the group, ask your present doctor for a within-group referral to someone who might be a better fit for your needs. This is not "bad form" and is a plus for your doctor, who knows you need to feel more comfortable, and doesn't want you to be unhappy.

3. Ask a friend or family member. You already have a built in network in trusted friends and family. Seek out the advice and physician referral from someone who understands your needs. Make sure this doctor is part of your insurance network before scheduling a visit (a simple call to your insurance company can answer that) to avoid out of pocket expenses.

4. Call your health plan (insurance company) and ask for a specific referral. Call the member services line (on your insurance card), and ask for a referral to a bariatric physician in your network. This is a internist or family medicine physician, with particular interest and training in treating patients with both weight issues, and medical consequences of excess weight. A bariatrician is also a good resource for specialist referrals. (Note: this is NOT the same person as a bariatric surgeon, who specializes in obesity surgery).

Share your experiences with us. Have you experienced doctor discrimination? Do you have a beloved physician who has stuck by you through "thick and thin"? We can all learn more about how to manage this very sensitive area. Sadly, many obese people avoid visiting the doctor for just this reason.

Do you wonder how much personal control you have over your body weight? Do you sometimes give up, saying "I'm destined to be heavy", so why fight it? I've got some good news for you. It IS possible to control your "weight fate" with a moderate, consistent, and comprehensive approach to your personal lifestyle. That's the topic of my Today Show segment where I'm joined by Lucy Danziger, editor-in-chief of SELF magazine, who developed a self-evaluation quiz.

Watch the segment from TODAY

Visit msnbc.com for Breaking News, World News, and News about the Economy

Here are some top tips to consider:

1. Evaluate Your Starting Weight. When it comes to losing weight, one size does not fit all. Size yourself up, and determine what combination of strategies you need to succeed. Plus, set a realistic target weight - not one only based on the BMI chart, but one that you can both achieve and sustain. Family history (genetics) contributes no more than 30% to the likelihood that you'll have weight problems. While a size 4 might be an unrealistic effort to sustain and maintain, a size 10 might be just what you need to both look and feel better.

2. Eat Breakfast. Studies show that a morning meal can help as a habit that keeps you on track. It sets some structure for the day and also makes you mindful of your choices from the get-go. Also, you won't be over-hungry for lunch - which causes overeating. You don't have to be in your jammies, bleary-eyed preparing an omelet for a healthy breakfast. Foods as simple as a 200-calorie protein bar, a bowl of cheerios and milk or a medium skim milk latte all "count" as a meal on the run. What's important is the "morning" part - within 2 hours of waking up is a good rule of thumb.

3. Get Enough Sleep. Lack of sleep causes overeating as a way to boost energy or even to soothe as a reward (poor me, I am awake). Fatigue can impair your self-control to resist food and make it easier to indulge. Chronic sleep loss interferes with body hormones, which can also lead to overeating.

4. Examine Your Stress. Stress is a double whammy when it comes to weight. It keeps you up at night (see #3 above), and also leads to emotional eating to comfort and soothe. Rather than "just say no to food", it's important to evaluate your stress level, and determine which are positive, which are negative, and how to modify your stress. Consider professional help if you're struggling on your own.

5. Be a Smart Snacker. Snacks are a double-edged sword. Too many can sabotage your effort, but NO snacks can lead to overeating (because you get over-hungry and then overeat later on). The key is to be a smart snacker. The most vulnerable times are late afternoon and night-time. Allow yourself 100-200 calories of mixed composition - a bit of protein, fat and carbohydrates. Think of a fruit and small fat free/sugar free yogurt, a 100-calorie pack of popcorn or wheat thins and a low-fat string cheese, or a mini-whole wheat pita with a slice or two of turkey breast.

6. Beware of Liquid Calories. Because our bodies don't perceive liquid calories very well - they don't "register" as if we've consumed any food, calories from liquids are "add ons" and can pile on hundreds of extra calories that we're not even aware of. Skip sodas, juices, and smoothies. Eat your fruit, don't drink it. Pay attention to your alcohol intake. Except for a glass or two of skim milk, don't waste calories on liquids.

Any tips for dropping pounds? Leave a comment below!

We all know what to do to lose weight, right? So, why, as a nation, do we continue to put on extra pounds year after year? A new report from the Center for Disease Control revealed that nearly two-thirds of states now have adult obesity rates of about 25%. That's 1 in 4 people. Plus weight is creeping up in all age groups - particularly troubling when it comes to children and adolescents.

Maybe an important area to revisit is just how we determine "obesity". For many years, it was the eyeballing approach - do I "look" fat, or "feel" fat, or have health problems which seem to accompany extra weight? Multiple large scale studies have strongly linked increasing weight with increasing health risk. This has been based on body mass index or BMI (What's your BMI?), a term linking height and weight for a single number used as the marker comparing weight and likelihood of diseases (like high blood pressure, diabetes, and high cholesterol). Your BMI translates in number that classifies you as healthy, overweight, and obese. You don't have to look particularly "heavy" to be classified as medically obese. In fact, many "overweight" folks agree they want to "lose a few pounds", but don't feel this is a health issue, since they have no medical illness related to their weight.

The big problem here is automatically translating population statistics to our own personal situation. While the BMI has been a major plus in helping to assess overweight and obesity in this country, we've gotten too caught up in the numbers, and not enough in the constellation of factors that also contribute to good health.

New research studies update national health recommendations. But what does that mean for excess weight? It's often forgotten that a number of years ago, a BMI of 27 or less was considered a "heathy" weight. Now, recent large-scale population studies showed that a BMI of less than 25 was now the healthy range. So overnight an entire segment of the population became overweight, without gaining a pound.

While weight is a major barometer of good health, I think it's time we took a broader look at what "counts". I think it's unrealistic for many people to get below a BMI of 25. When the bar is set too high, most of us give up and do nothing. It's just too defeating. We've got to get away from the "all of nothing approach", to the "something is better than nothing approach".

We need to return to a more realistic way of looking at the weight issue. It's the big picture that counts - including blood pressure, blood sugar, blood fats, and the lifestyle activities that support them (eating, activity, no smoking, stress control), with weight being one of the factors, but not the only focus.

Choosing a realistic weight as a healthy one should be the major focus, rather than an idealized weight. For many people, a BMI of less than 25 is not going to be a reality. We need to think more about a goal weight that we are able to maintain (not just achieve!) to support good health and avoid the endless round of self-defeating weight loss and regain episodes.

That's an important step in the right direction, to combating this very real epidemic. Let's use the BMI as a guideline, but not the sole replacement to evaluation of good health.

There are many ways to work at good health. Do you agree?  Leave a comment below.

What if you heard that you could eat less, and live longer? Sound too good to be true? There's been a lot of buzz for the past few decades (in fact since the 1930s) about what's called "caloric restriction", and how it promotes longevity. Both Wired (July 9) and the New York Times (Friday, July 10) recently revisited this topic.

Early studies in mice, and newer studies in monkeys seem to suggest that when caloric intake is cut by about one third of what would be considered "normal" to maintain a healthy weight, that these animals live longer. Cutting calories by 30% is a big decrease, and significant weight loss occurs; the big debate is whether it's a healthy way to live.

In humans, there's a caloric restriction society, whose members adhere to this way of eating. To me, the folks look excessively thin (a BMI in the "unhealthy" range), but claim to be energized, feel great, and report excellent physical health.

This isn't about weight loss, and reducing calories to remain in a stable weight range (the kind of caloric restriction most of us deal with on a daily basis). This is cutting significant calories from your maintenance calories. For example, if you eat 1800 calories daily, to remain at a certain weight, within a healthy range, you'd voluntarily consume about 1200 calories daily, as a "calorie restrictor". This is not anorexia - although weight loss occurs in all people doing this (not a surprise!). People DO eat, and work hard at maintaining a healthy diet.

While there's no guarantee that calorie restriction promotes longevity in humans (the society members DO believe this), the newest 20-year study in monkeys suggests that this appears to be true in primates (monkeys and humans are in this class together), and not just mice. While the mechanism(s) by which this might be occurring are currently unknown, multiple studies are ongoing to continue to explore this phenomenon.

Would you cut your maintenance calories by a third, to live longer? I'd love to know your thoughts.

The answer to this question is not as simple as it might appear. To me, it's not a "yes" or "no", but a resounding "sometimes". Before you think that is a wishy-washy answer, of no particular benefit, I'd like to tell you why I believe this, and how you can best translate the answer to this question to your own personal health.

Before we had the term BMI (body mass index - that ratio of height to weight), it was hard to "size yourself up", to figure out how your weight was related to health risk. We only had those insurance charts - and surely we were all "big boned"! Decades of study have shown a relationship between increasing BMI and health risks like high blood pressure, diabetes, and sleep apnea, depending on which category you were in. Sounds like an easy connection - right? Not so easy, though, in real life. Population statistics don't always connect to the individual. While BMI is a useful guideline, it doesn't take body fat into account (only height and weight). And that's where this debate comes in.

A small portion of the population (think some professional athletes, trainers, and celebrities) have a high muscle mass, and low body fat (and we all know that muscle weighs more than fat). The lower body fat is not a genetic advantage - it comes from intense and regular physical activity. So, it is possible to be overweight, but not over-fat. That's why a measure of body fat is also essential, when it comes to sizing yourself up, if you believe your increased muscle mass is contributing to your weight. For a woman, you'll want a body fat of less than 23%, and for a man less than 18% to be in the "healthy" range. So, if your body fat is lower, and you are in the overweight category, this is one example where being "fit" and "fat" are compatible.

Most people don't fall into that category, and are those who both struggle with weight loss (and work just to not gain!) and are overweight or obese. Here is where I'd like to clarify that this is not an "either/or" situation. Abundant scientific data show that those who are in this category, and exercise regularly have health advantages related to improved cardiovascular performance, and other health pluses. If you struggle with your weight, for any variety of reasons, it's important to sustain physical activity (with your doctor's approval), even if it's not associated with weight loss. Improved health is not only related to the number on the scale. Physical activity, even without weight loss, is a plus.

Like most things in nature, there are no absolutes. Healthy eating and regular exercise are habits that support good health, no matter what your size.

Care to "weigh in" with your views?

I was in Washington DC last week, at the National Academy of Sciences, to discuss the unique needs of women when it comes to weight loss research. This was an important meeting, since the committee's directive was to provide a report to Congress on the state of women's health research, and what directions should be addressed in the future. Multiple topics on women's health were addressed, and I talked about obesity and eating disorders.

When it comes to weight control, it's clear that "one size does not fit all" for both men and women. But there are gender specific issues, many of which we are all familiar. Besides the biological differences (testosterone and muscle mass), women have many separate issues related to weight control, which have nothing to do with biology, and are connected to eating behavior, stress management, and other environmental (portion size) and behavioral (social) factors.

So, how can clinical research address these topics? It's important to have controlled research studies, to document recommendations made to the public, that are true, and based on evidence gathered in hundreds or thousands of women. This is an important distinction from personal stories and anecdotes, that cannot be the basis of widespread advice that works for most people. A personal story works for one person, and that's a great thing, but cannot usually be translated to others.

Like it or not, as women we are experienced multi-taskers and need a lifestyle plan that can support this is a realistic manner. While the perfect world option of eating 7-9 servings of produce a day and exercising for an hour daily sounds appealing, most of us struggle with that concept on a daily basis. Science and research reap great benefits for improving our health, but sometimes the bar can be set too high, based on "perfect world" research. While we all strive for a more healthful lifestyle, when the bar is set too high, for "optimum health", we all tend to give up and do nothing.

I think the message for weight control is a lifelong acceptance of moderation. The goal is to avoid having to lose weight at all, rather the effort goes into just "not gaining". That's a hard task, and takes a much work as losing weight. Plus, working on an earlier point of intervention where there's just 10 or 20 pounds to lose makes the lifestyle effort more sustainable. When it comes to weight loss, it's never too late. A jump-start on early intervention and prevention is the key.

What thoughts do you have on combating obesity? Leave a comment below.

Billions of dollars are spent yearly by Americans seeking quick and easy weight loss with unregulated dietary supplements. Why regulate, you might ask? These are "natural compounds" and are not "drugs", so what could be bad? The problem is that these products, while they do originate from a plant source, can do more harm than good. Natural doesn't mean safe - arsenic is natural! Many of these products DO have active ingredients - particularly stimulants - and there is no monitoring of safety, purity, or dosage. It's a major health gamble you don't want to risk. The odds are not in your favor.

The latest in this "discovery" of the health damaging effects of unregulated weight loss dietary supplements is for a family of products called Hydroxycut, associated with liver function problems. Hydroxycut products have been promoted for weight loss as fat burners and energy enhancers, The FDA's statement was quite clear: discontinue use of Hydroxycut products in order to avoid any undue risk. The company has recalled 14 different types of dietary supplements from store shelves (although 2 products still remain).

Unregulated dietary supplements for weight loss sound too good to be true, and they are. At the very least, they're a waste of money. At the worst, they can cause illness, and even death. And, this is not a new problem. You may also recall the FDA-mandated removal of "ephedra" (ma huang), from weight loss supplements because of illness and deaths.

But there is some good news. The FDA has approved the fat-blocking prescription medication, Orlistat, for over-the-counter use in a lower (but effective) dose, called Alli. In fact, all weight loss products need to be reviewed for safety, as well as efficacy. 

National efforts are ongoing to bring continued attention to this area. The Reality Coalition, a national group of health experts and organizations, has been working for the past few years on both education and improved health legislation to monitor and regulate the weight loss supplement industry.

Should you risk your health for the promise of quick and easy weight loss? I believe the answer is a resounding no. When it comes to losing weight, there is no quick fix, and slow and steady wins the race.

What do you think? Leave a comment.

We all spend so much time worrying about calories - and most of that is focused on solid foods. We often ignore calories we consume in liquids every day. That's a must-do for long term weight control. Multiple research studies point out the connection between liquids calories and weight gain, the most recent one just out from the American Journal of Clinical Nutrition. So, what's the story?

Humans do NOT perceive the calories in liquids very well, compared to solid food. There are two ways this sabotages weight management. If you drank a smoothie containing 400 calories, you'd feel less full than if you ate a turkey sandwich with the same calories. Another way to think about is if you drank a glass of orange juice, for 150 calories along with your turkey sandwich, you wouldn't feel as if you'd consumed extra calories, So, those extra 150 calories are "invisible" and added on. A glass of juice with your sandwich every day translates into 10 pounds in a year

There's a lot of hidden sugar in all kinds of liquids that don't taste especially sweet. Plus, we've grown accustomed to preferring a super sweet taste. Whether it's a calorie-laden liquid with sugar, high fructose corn syrup, honey, brown sugar - it's all the same at 15 calories per teaspoon. A 12 ounce can of soda, with 150 calories contains 10 teaspoons of sugar and no nutritional value. More "invisible" calories. Plus, low-calorie sweeteners can drop the calories to close to zero, but the sweetness level is reinforced.

We DO have a hard-wired preference for a sweet taste, which is related to eating survival in cave-woman times, when we foraged for food. Taste buds (receptors) on the tongue perceive a sweet taste as pleasant. Mother Nature is pretty smart - and puts sugar in fruits (fructose, or fruit sugar), that make our taste buds tingle. Fruit is mostly water, so that's the main source of "liquid calories" in nature.

I was interviewed earlier this morning for my thoughts on a new report from the New England Journal of Medicine talking about brown fat and weight loss (there were 3 reports published from different researchers). If you've never heard of brown fat, you're not alone. It's not something that's often talked about, since adult humans have little (or none) of it. We're all familiar with "white" fat - that's the storage facility for our bodies' extra calories. In caveman times, we could utilize this fat for energy. Now, with obesity exploding, white fat is a problem--particularly around the belly, where it's associated with a lot of negative health problems.

A mini-biology lesson on "good" and "bad" body fat.
The brownish color (hence, the name) comes from the presence of "mitochondria"--little energy burners usually found in muscle. There are no mitochondria in white fat, and that's a big difference. Brown fat actively burns calories, while white fat just stores them. I'm sure you're starting to see the connection to weight loss.

But there's more to the story. There's been a scientific debate for several decades about whether adults even have any functional brown fat. Infants do, and most studies looking at brown fat have been in animals, especially mice. Mice and infants have brown fat? What they have in common in that neither can shiver--which is the adult response to generating body heat when exposed to cold. So, in a cold environment, the brown fat generates heat (burns calories) to maintain a normal body temperature if shivering is not an option.

What is the new finding all about?
The finding is interesting because it demonstrates that at least some adults (7.5% of women and 3% of men) have measurable brown fat. This was done using a PET scanner, which is highly sensitive. The thought is that perhaps earlier methods were just not sensitive enough to detect it. Plus, the brown fat was also found in body places different from infants and mice (like in the neck, and near the spine), so the authors thought perhaps people were looking in the wrong place for it. In a second study, some healthy adults had a measurement of the brown fat, before and after exposure to cold. Before the cold exposure, there was no detectable brown fat, but when exposed to cold, there was measurable brown fat. The interpretation is that perhaps brown fat CAN be stimulated when needed, and adults DO have the capacity to produce it.

How is this connected to weight loss?
The real contest here is among pharmaceutical companies trying to tap into a pill that can help with weight loss. The strategy here is that rather than try too suppress hunger (the usual method), it's worth a try to stimulate metabolism, and calorie burning, perhaps by stimulating the production of brown fat. There's been a number of drugs tested in this area, but it's too soon to say if and when early drug trials will turn into an approved drug. A major barrier is that stimulating this pathway can also stimulate a lot of negative nervous system activities, with health damaging effects. It's also possible that even if this pathway for brown fat stimulation were activated, without any other side effects, we can't assume the people wouldn't eat more to make up for the calories burned. Remember, our bodies are hard wired for survival.

What should we do in the meantime?
Don't expect a medication to be at your corner drugstore anytime soon. And even if a medication is available in the future, oftentimes behavior trumps biology when it comes to weight loss. Lifestyle change will always be the foundation of weight loss. Eating less and moving more are always the starting lineup, which remains a challenge for all of us. Medications, whether they help reduce hunger or boost calorie usage, can only support, but never replace our own lifestyle efforts.

Nowadays, we're all trying to save money. One of the top ways to do this is by cutting down on restaurant eating and preparing food at home. With our busy lives, many of us have become so accustomed to eating out that we've unlearned or lost the skills needed for healthy home cooking. So, it's time to regroup and regain those skills of meal planning, grocery shopping and cooking at home. It's a great way to save money and calories.

Watch the segment from TODAY

There's a lot that goes into home cooking, in what I call a 3-part skill set:

1. Meal planning
2. Food shopping
3. Food preparation/cooking

In some households, one person has all three skills. In others, it's divided up in multiple ways.

Planning and shopping go hand-in-hand. Make a list and stick to it. But what about cooking? Whether you're comfortable with the basics, or ready for your own show on the Food Network, healthy home cooking is all about healthier ingredients (to reduce fat, salt, and calories) and portion size.

Portion distortion is an ongoing problem in our country, and only seems to be getting worse. So, what is a portion anyway? The answer is anything you want it to be. You'll want to pay attention to how many servings per recipe - and adjust them when needed. A recent study compared recipes from the same cookbook, with a current and older (by more than 20 years) edition. Take The Joy of Cooking for example. The older edition had far less fat in many recipes and served more people per recipe when compared to the same recipes in the new, updated edition. I think that reflects our impressions of what a serving is based on restaurant servings, where the food is flopping off the plate. No, a half chicken is not one serving: It's two... and 3 cups of pasta is 3 servings: Not one. You see where I'm going with this. We've lost all sense of scale when it comes to serving size.

Plus, our salad plates are now the size of older dinner plates. And dinner plates are the size of platters. Big plates cause us to load them up with more food, so you've got to make a conscience effort to downsize you plates, silverware, and glassware. Now that's a change that doesn't take a lot of effort, but is a big part of the picture.

What tips do you have for healthier home cooking? In these times, we need all the help we can get! Leave a comment!

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When it comes to losing weight, do you turn to the Internet? Like all on-line services, when it comes to weight loss, there's a lot of good information out there, if you can sift through a lot of the questionable material that sounds too good to be true (and it is!) I'd like to set the record straight when it comes to weight loss programs on the internet.

Watch the segment from TODAY

More and more people are turning to the Internet for diet programs, and with good reason. It's economical, time-saving and private while offering social support 24/7. But you've got to choose carefully, because all plans are not the same. Some of the key features you want to make sure are part of any plan you use on line are:

1. Methods to log your food intake and activity


2. Recipes and menu plans


3. Message boards and other support mechanisms


4. Some personalization of your plan


5. Encourages accountability

Important: Avoid sites that encourage (or force) you to purchase their products so the diet plan will work. A big mistake.

A good on-line program can boost the number of pounds lost when used to supplement on-site programs, or even used on their own. But a lot of your success depends on your own commitment to a plan, be it on-line or on-site.

What has your experience been with internet dieting? Have you found any sites that work for you? Leave a comment!

When it comes to the "best way" to lose weight, we've seen a lot of trends that come and go. It seems there are "studies" that show nearly every kind of diet plan seems to work. The big missing question is not losing the weight, but does it stay off?

An exciting study was just published in The New England Journal of Medicine, following people for 2 years, in one of four diet plans that varied the protein and fat contents of the diet. ALL the diets were calorie controlled, and each person had a daily limit, no matter what the composition of their meals. All four diets were also fiber rich. Plus, all participants were asked to exercise for 90 minutes a week—that's only 15 minutes a day, 6 days a week. Another important component was counseling, to support for the participants.

After two years, the average weight loss was 9 pounds (down from a high of a 13 pound average after the first 6 months), and 2 inches trimmed from their waistlines. Of course, average weight loss means some people lost more and some less. The interesting point was that weight loss was the same no matter what diet plan the individual was on. It was controlling calories that produced the weight loss, not the nutrient combination.

The bottom line? Calories DO count when it comes to losing weight. The harder part is figuring out the number of calories that works for you for slow, steady weight loss. This will depend on your level of activity, your metabolism and hormonal status, and other lifestyle habits. When it comes to losing weight, "one size does not fit all", but monitoring daily calories is an essential part of the solution.

Are you surprised? Do you agree with the results of this study?

Food cravings... we all have them. The problem is what to do about them. Ignore them and you wind up feeling deprived, leading to overeating. Throw caution to the wind and "give in" without thinking about what you're doing and you'll become a mindless and guilt-ridden eater. I'd like to suggest we all try to manage our food cravings. To me, that means admitting that you have this desire to eat fill in the blank, and find a way to satisfy, without losing control.

Watch the segment from TODAY

When it comes to food cravings, there are no absolutes. Plus, a word on where they come from—is it biology or behavior? The truth is somewhere in between, but it's a mistake to think you have no control over them. You can take control over your food cravings, and manage them in a calorie-smart way.

Let's talk about the four most popular food cravings that people tell me about:

1. Salty/Crunchy


2. Chocolate


3. Sweet Tooth (non-chocolate)


4. Fat Tooth (smooth and creamy mouth feel)

The solution for curbing your cravings has two key parts: Portion control (enough calories for biological satiety, 100-150 calories) and eating foods that provide emotional satisfaction.

Losing weight is a major health plus. But who has time to wait for the results? While we all know it took many weeks and months to put on those extra pounds, we'd love to lose them... like yesterday! We'd all like to believe that quick weight loss is safe, effective, and effortless. That's why all of those ads sound so convincing. "Detox and cleanse away your body fat" was the headline of one pamphlet I picked up recently. Smiling, thin women, in bikinis, with Chicklet-teeth apparently had used this "amazing" plan. From celebrities to your next door neighbors, many people are turning to products and processes like detoxifying liquids, cleansing diets, fasts, and colonics.

But what you don't know can hurt your health. It's time to take a closer look at unhealthy ways to lose weight and why you want to avoid them.

Fasts and extreme food restrictions can be health damaging if done without medical supervision. The "detox" described for many products can lead to fatigue, cramping, and dehydration. Our bodies already have plenty of natural "detox" tools, like the liver, skin, and lungs! This goes for semi-fasts like the popular "Master Cleanse", which limits calories in a mixture of lemon juice, maple syrup, and cayenne pepper to about 500 calories per day. While a day or two of fasting is not a health negative for most healthy people (think of the days of religious fasting), these are harmful plans for an extended period of time.

Many products to "detoxify" and "cleanse" contain herbal substances that can put you at risk, as these supplements are not tested nor regulated by the FDA. Plus, they might interact with other medications you are taking. Remember that you're not usually consuming the herbal plant itself (as brewed in a tea, for example), but an active ingredient extracted from the plant where there is no guarantee of safety, purity, or efficacy during this process, when contamination can occur. Always check with your doctor or pharmacist before trying any of these. Plus, avoid products claiming weight loss without lifestyle change, and look for a website and 800 number to call for further information about purity of the compound. Be an informed consumer!

Avoid "colonics", the explanation of which, at first glance, seems to make sense and fits in with "cleansing". The ads claim to rid your intestinal tract of harmful bacteria and other matter. The problem is that healthy gut bacteria are also flushed out, and often salt and water balance is impaired over the short term.

While you might not experience cramping, fatigue, or dehydration after using one of these methods, at least recognize that whatever immediate "weight loss" you experienced is likely only fluid elimination. Like other "quick weight loss" promises, weight returns almost immediately, unless a solid lifestyle plan is in place.

It's hard to fight the quick fix for weight loss, but watch out—your health may depend on it. When it comes to losing weight and keeping it off, slow and steady wins the race. Small changes made every day do pay off. The first step is patience.

What do you think? Are you willing to do anything to lose weight quickly? I'd love to know your thoughts if you've tried some of these unhealthy way to lose weight. Did they work for you? Did you get sick? We'd all like to learn from your experiences!

It's January, and you know what that means: New diets galore. We are surrounded by promotions for the "best" diet and it's easy to give in to the "magical thinking" that somehow, this will be the year for successful weight loss. But how to choose a lifestyle plan that can work for you? While the basics of eating less and moving more are always the foundation, there are many paths to the same destination of successful weight loss and long term maintenance.

Here are my 5 top tips to consider when selecting a fresh program. What are some of yours?

1. Evidence Based Plans: Backed up by scientific studies, not only personal stories.

2. Strategies to manage "hunger": How to feel fuller on fewer calories, and avoid deprivation.

3. Regular physical activity: A realistic way to keep moving for the long term.

4. A support system: Ways to stay connected to your plan is a must-have.

5. Budget friendly: "Investing" in yourself in a way that supports both your wallet and your waistline.

So, how can you evaluate your needs? I am a firm believer that "one size does not fit all" when it comes to weight loss. Most people don't have access to a major medical center weight loss program, or private consultations. Diet books can be a sound resource, but sometimes don't translate to everyday life.

For someone looking for one-stop lifestyle shopping, I have been quite impressed with the continuing development of Weight Watchers, now launching their new Momentum Program. A reliable presence for more than 40 years, Weight Watchers is consistently highly rated (among the top four plans by Consumer Reports in 2007) and for good reason. This is one company that really adapts its plans based on both consumer feedback, and emerging information in weight loss science. The new Momentum Program specifically responds to the key question every consumer asks as part of a plan: how can I tackle my physical hunger? What I especially like is the ability to participate on your terms, and tailor the plan to your needs.

The addition of what are called "filler foods" (those high water and fiber foods keeping you fuller on fewer calories) are an updated part of the plan. The combination of WW member experiences and scientific studies has produced a combination of strategies that might be just what you're looking for. Of particular benefit is that lack of time is not a deterrent here. You can participate in the traditional meeting groups or on-line to suit your own schedule. It's an easy and convenient way to stay connected without breaking the bank. While there are fees involved, they are modest, and importantly, you're not required to purchase special foods "necessary" to boost your weight loss.

Share your thoughts and post your own diet and lifestyle ideas for 2009. Do you agree with my "top 5 tips"?

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• Eat the foods you want and still lose weight!

Losing weight is not easy. The simple phrase of "eat less and move more" is not so simple in the real world where food is readily available 24/7, inexpensive, and in such large portions! Our multitasking lives lead us to eat on the run, skip meals, and leave physical activity at the bottom of the "to-do" list. A recipe for the dreaded "weight creep". We know what to do to lose weight (many of us are walking calorie counters), but can't seem to keep it together for the long term.

A new study from the Journal of the American Medical Association has shed some light on a motivator supporting a weight loss effort, at least for the short term: money.

Three groups were given the task of losing 16 pounds in 16 weeks (that's a pound a week, which is realistic and manageable with moderate effort). One group had no financial motivation and lost an average of 4 pounds in 16 weeks. The other two groups had financial motivation, and lost three times more weight: An average of about 13-14 pounds.

The big question: Could they keep the weight off? Even the financially motivated groups regained some weight in follow up, after the active study was completed (the money phase was done), but weighed less than when they started.

While many diet studies don't easily translate to our real world lives, this one can. Create your own financial incentive to help stay on track. Here are my suggestions:

Set some reasonable goals, and "reward" yourself with a quarter, or a dollar, or whatever amount you choose when meeting your daily goals. These might include a 30 minute walk, 5 daily fruits and vegetables, or sticking to non/low-calories beverages.

Establishing your "weight loss account" for a purchase of a special indulgence—like a manicure, massage, cosmetic, running shoes, DVD, or whatever is a treat to you—can both jump start your initial effort, and help keep you on track for the long term.

How do you stick to your weight loss plan? Would a little extra cash help you drop a little weight? Leave a comment!

The holiday season is here, which means many of us will indulge in our favorite holiday foods. Unfortunately, that also means many of us will be forced to make resolutions to drop some unwanted pounds in the New Year. What about you?

So, what exactly does it take to drop a dress size? Well, one dress size is about seven pounds for those in a size 12 and under. It's about 10 pounds for those above it. That said, it's easier to lose weight faster when you've got more total weight to lose. So, a gal who seeks to lose 30 pounds total will lose 10 pounds faster than one who wants to also lose 10 pounds, but only needs to lose about 15.

Watch the segment from TODAY You've got to trim about 500 calories a day to lose a pound a week. This should come from both increased activity and better eating. Walking a mile (about 2,500 steps) burns about 100 to 150 calories. Exercise helps take the pressure off of your eating habits because it's not just about cutting back on food—it's about increasing your caloric output. That is what weight management is all about: calories in and calories out. You can't fool Mother Nature.

Here are my strategies for dropping a dress size before the holidays, so you can enjoy a happy (and healthy!) New Year.

1. Mentally prepare yourself: Avoid the dreaded holiday weight gain and change your lifestyle now. A habit takes about two to three weeks to make a daily part of your life, so if you become a mindful eater now, it will carry over to the holidays. You'll be cutting calories no matter where you are.

2. Eat less often and stop grazing: Limit yourself to three meals and one snack per day. In order to keep those normal hunger/fullness signals in place, you shouldn’t go longer than four hours without eating. Too many people are grazing, and the "snacks" become mini-meals. It's too hard to keep track of calories when you're eating every two hours or so. The problem here is that healthy foods still have calories.

3. Limit processed foods: They are loaded with hidden calories, fat and salt. Avoid processed "convenience" foods, like items in a box or can, that add extras like fatty sauces, salt and extra fat. Choose foods that are in nature's recognized form, like fresh or frozen fruits/veggies (no sauces), or a rotisserie chicken (without the skin). Extra salt makes you feel bloated—and is not real weight—but it is mental baggage. It's a big chunk of foods to limit (think processed deli meats, canned soups), but there are many options, from frozen dinners to fresh packaged items, that are both calorie-controlled and low in salt. Look for them.

4. Bulk up on calorie "diluters": Select foods with high fiber, high water, and high air content. These "dilute" the calories in foods—they are less dense, meaning fewer calories with the same volume of food. It's a no brainer! Eat fruits and veggies (high fiber, high water), and use your blender with ice and air to stretch your beverage calories.

5. Become a calorie counter: That's the easiest way to limit your portion size. We all just eyeball servings (and studies show we're always wrong), and underestimate calories by up to 50 percent. Get a calorie book or go online, but know the calories for your portions. Smaller portions of high fat foods (like nuts) are workable with this mindset.

6. Cut out liquid calories: Liquid calories are not perceived by the body as well as those in solid food. So, 300 extra calories in a drink are not "counted" by your body as having had some fuel. Skip 100-percent juices, juice drinks, smoothies and whole milk. When it comes to alcohol calories, limit yourself to one. Use low-calorie mixers—like seltzer, water or diet soda. Make a wine spritzer and cut those wine calories in half. (That also allows you to have a two-for-one.)

7. Increase your daily activity: This means move more in everything you do. There's nothing special to do or to buy. Stand instead of sit. Walk around instead of standing. Jog a bit—intermittently—when you're walking. For weight loss, pick up the pace and be active like this for 60 minutes daily; 30 minutes daily if you're just trying to not gain weight. (It’s okay to divide up the time.) While this is the last tip on the list, it's a must-do for weight loss. It's not an afterthought


Hopefully with these simple strategies you can drop a few preventative pounds before the holiday feasts begin! Do you have a tip of your own? Leave a comment!

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• Walk your way to weight loss

Don't we all long for a lifestyle that makes weight loss easy? I don't think the effort is ever easy, but it can be made easier by following a few easy concepts. That's the topic of my latest Today Show segment.

Watch the segment from TODAY
We all need as much help as we can get, when it comes to making weight loss more manageable. Here are 5 tips for making weight loss easier:

1. Focus on what you CAN eat, instead of what you need to limit. Avoid deprivation by choosing lots of high fiber/high water foods - like fruits and veggies - that help you stay fuller longer. Foods with abundant fiber and water give you more volume, without adding extra calories.

2. Get enough sleep When you're sleep deprived, you tend to eat more, to "feel more energized". Also, you're more likely to lose mental focus and discipline from fatigue (well, fried zucchini IS a vegetable after all). Aim for 7 hours nightly - and power nap on days you can't. If you're routinely getting less than 6 hours of sleep a night, it's time to evaluate your life balance.

3. Learn to eat for hunger, not the clock. This is a tough one, and forces us to get back in touch with our biology. Figure out if you're a 3 times a day eater, or feel more comfortable dividing those 3 meals into mini-meals of 6 times a day. Avoid meal skipping, which makes you over-hungry for the next meal. Pace yourself, and avoid eating to the point of being "stuffed". Aim for contentment, knowing that you could eat more.....but will choose to do it later.

4. De-stress before you eat. Most of us don't have time for stress-reducing classes - even more to pack into one day! Try to relax before eating, to avoid gobbling down everything in site when you do eat - the dreaded mindless eating. If you take a minute or two before eating - you can gain control and mental focus before the meal - and whether it's a few deep breaths, or a short walk, or a phone chat - you've made a transition to your meal. That can only help your mealtime control.

5. Limit processed foods. Convenience foods may be easy, but are often loaded with hidden fat (and calories!), and loads of salt. While extra salt can give you temporary weight change on the scale - both "gain" (more salt) or "loss" (less salt), looking at the salt content of packaged products is a hint to the high calorie ingredient to which high salt is often linked - fat. Choose less processed foods - and limit both calories, salt, and fat. Convenience can be found in some calorie controlled products. Read the labels to be an informed consumer.

I'd love to know if you agree - or have some other fundamentals of your own to share. Leave a comment!