Filed under: Weight loss
If you’re concerned about your partner’s weight but she or he doesn’t seem worried, there are things you can do to create a healthy eating environment at home. Pushing or pressuring your loved one won’t work and might make things worse.
Instead, consider where your partner is in the “Stages of Change.” These are the stages one goes through on his or her journey to making a behavior change. Keep in mind that he or she has to be the one to initiate the change. Read more...
Some dietary supplements marketed for weight loss contain “raspberry ketone.” This ingredient is one of several naturally occurring chemicals found in red raspberries that contribute to their aroma; it also occurs in other fruits such as cranberries and blackberries. Raspberry ketone is used in some foods as a flavoring agent and in other products such as cosmetics. Because the amount of raspberry ketone found naturally is so low, it is produced synthetically in a laboratory for use in commercial products.
The limited number of studies done on cells, mice, rats, and other small animals indicate that raspberry ketone might improve fat metabolism. However, the same effect has yet to be established in humans, and currently there is insufficient scientific evidence that supplemental raspberry ketone is effective for weight loss.
If you’re wondering how to talk with your partner about his or her weight, resist the urge to control or criticize. Instead, express genuine concern, and focus on healthy, sustainable changes that you can make together.
Couples typically share similar values and engage in activities together, so you’re more likely to impact each other’s health habits. Yet criticism about weight can be a source of conflict between some couples, which can affect your otherwise fulfilling relationship.
When one partner is at a healthy weight and one is overweight, there’s a greater chance for conflict, especially when they eat together. If one tries to restrict the other’s eating, things become less enjoyable. You might argue more too.
Try to be supportive about your loved one’s health issues. It’s most helpful when your message expresses caring and closeness. Be in tune with your partner’s needs if she or he is asking for your help with making healthier habits. Try being an “accountability” partner and help keep your partner on track towards his or her goals. Establish mutual goals you can work on to help improve your health and wellness too.
Some phrases to avoid include:
- “You’re going to eat that?”
- “Maybe you should stop eating.”
- “You’re going to gain more weight if you keep eating so much.”
Some supportive phrases to try include:
- “Let’s both commit to healthy eating in the new year.”
- “Since you’ve expressed wanting to eat healthier, how can I help?”
- “I know you’re trying hard to eat healthier, and it’s not easy. I’m proud of your efforts. Let’s continue in a positive direction.”
Create healthy lifestyle changes together. Pack nutritious lunches and snacks for work or school, and prepare well-balanced meals. Check with your installation about couples cooking classes and other wellness activities offered through Morale, Welfare, and Recreation (MWR) programs too. And check out HPRC’s ABCs of Nutrition page and videos for more ideas.
The first step to losing weight and gaining better health is using self-monitoring techniques to track your calories. Armed with this information, you can reinforce what’s working well. Some evidence suggests that recording food and beverage intake leads to healthy, sustainable weight loss. Weighing yourself daily might help too.
What’s the secret to weight-loss success? Choose a self-monitoring technique that works for you: Try to do these actions frequently—at least 3 times per week—and turn them into healthy habits. Read more...
Is your New Year’s resolution to try to lose weight, meet body composition standards, or just be healthier? Weight-loss supplement might be a tempting solution, but before you take one, consider this: Dietary supplements marketed for weight loss are categorized “high-risk” products. The Food and Drug Administration has found many dietary supplement products marketed for weight loss to contain hidden drug ingredients or other ingredients that haven’t been adequately studied in humans.
Not only are they potentially unsafe, weight-loss supplements that advertise “quick fixes” likely won’t help you meet your goals. There’s limited scientific evidence that weight-loss supplements alone help people lose a significant amount of weight and keep it off. Question the claims on the label, and remember: If it sounds too good to be true, it probably is.
You’ve probably seen those colorful charts on exercise machines at the gym, showing your ideal heart rate zone for optimal fat burn. Is this “zone” the best way to burn fat?
The concept of the “fat-burning zone” might not be entirely true. Many people assume that in order to burn fat, they must keep their heart rate within the defined range. This can be misleading for a few reasons. First, people’s heart rates are very different, making it difficult to generalize recommendations from a fixed chart. Second, your body burns two main sources of energy during exercise: fats and carbohydrates. (Protein is an energy source, but it’s only used in very small amounts.) For any given heart rate, your body will burn both carbohydrates and fats; however, the proportion of each will vary. Low-intensity exercises (lower heart rate) with a longer duration (30 minutes or more) mostly rely on fat for energy. So, there’s a zone in which a higher proportion of fat is being used for energy, but that doesn’t necessarily mean more fat is being burned. Your body actually gets most of its energy from fat during rest. In theory, your ultimate “fat-burning zone” is in your living room: you lying on your couch, binge-watching your favorite new series.
So, how do you burn more fat? High-intensity exercises actually burn the most fat due to the higher overall energy (caloric) expenditure. Interval training is a great way to boost the intensity of your workout, and you get that “afterburn” effect. Fitness level also is a factor. Fitter people’s bodies tend to utilize more fats than carbohydrates.
If you’re training for endurance activities, the “fat-burning zone” on the exercise machines might be the “right zone” for you. To burn even more fat, you ultimately need to burn more overall calories. High-intensity workouts are a challenging and efficient way to help reach your goal.
Garcinia cambogia, a pumpkin-like fruit, is a popular dietary supplement ingredient in products marketed for weight loss. Although Garcinia cambogia has been marketed as a weight-loss aid for quite some time, the latest scientific research still hasn’t proven its effectiveness. To learn more, read the updated Operation Supplement Safety (OPSS) FAQ about Garcinia cambogia.
If you’re looking for ways to lose weight, OPSS and HPRC always recommend choosing foods first before considering dietary supplements. Visit HPRC’s Fighting Weight Strategies, where you’ll find joint-service and service-specific programs to help you achieve your goals.
Green coffee bean extract has been available in dietary supplements for quite some time, but despite the hype and popularity of this ingredient, there’s little science to support its use as a weight-loss aid. Green coffee beans are the raw, unroasted seeds or “beans” of the Coffea plant. Similar to your morning cup of coffee, they contain caffeine in addition to a chemical called chlorogenic acid. The difference, though, is that green coffee beans contain more chlorogenic acid because roasting reduces the amount of chlorogenic acid in coffee beans.
Chlorogenic acid supposedly offers some health benefits, but don’t believe everything you hear (or read) about green coffee beans supplements for weight loss; there just isn’t enough evidence to back up these claims. In fact, the Federal Trade Commission (FTC) charged a company for using deceptive weight-loss claims to market a green coffee bean supplement. Read more about this in FTC’s Press Release.
Have you been watching what you eat and exercising regularly, but for some reason, the scale just won’t budge? You might be at a “plateau” in your weight-loss journey. But with continued effort and persistence, you can do it! If you want to shed those last few pounds, try these ideas on for size:
- Track it. To keep old, unhealthy eating habits at bay, keep a food diary or record your intake through the U.S. Department of Agriculture’s (USDA) SuperTracker. This online program helps you see where your calories are coming from. Don’t forget to watch your portion sizes too.
- Stick to your plan. Remember the fundamentals of a healthy eating plan: nutrient-rich, lean sources of protein such as fish, poultry, beans, nuts, and low-fat dairy products. Make sure to include whole grains, fruits, and vegetables too. It’s okay to indulge a little, but too many “cheat days” can ruin all your hard work.
- Eat protein. Protein helps preserve lean body mass (muscle) during weight loss, promote fat loss, and contribute to a feeling of fullness. Use HPRC’s Protein Requirements infosheet to calculate your individual protein needs.
- Rethink your drinks. Alcohol and sugar-sweetened beverages such as soda, sweet tea, juice, energy drinks, and sports drinks can add too many calories and prevent you from losing weight. Stick to water and low-fat milk (or soymilk) during meals and in-between to stay hydrated. Three servings of milk per day is the limit though!
- Shake things up. Varying the type, intensity, duration, and frequency of your exercise is a great way to challenge yourself and prevent boredom—and it can make a big difference toward reaching your goal.
Whatever you do, don’t give up. Achieving and maintaining a healthy weight is better for your health, career, and performance.
HPRC has received a lot of questions about phentermine, a prescription drug used for weight loss that’s similar to amphetamine. If you’re a service member, is it okay to use as long as you have a prescription? Will you pop positive on your drug test? Read the OPSS FAQ to find out answers to these questions.
For answers to other frequently asked questions that we’ve received, visit the FAQs section of OPSS. You can also visit the OPSS High-Risk Supplement List for information about certain dietary supplements that may pose a sport anti-doping or health risk.