The 7 Habits of Highly Effective Nutritional Programs

 

The 7 Habits of Highly Effective Nutritional Programs
By Dr. John M Berardi, Ph.D.



Take a look around the nutrition world. Confusing, isn't it?

Conflicting advice is everywhere, and you're stuck in
the middle. You wonder whether anyone out there even knows
what they're talking about, or whether the experts will ever
reach a consensus on anything. You start to wonder whether
you'll need a degree in nutritional biochemistry before you
can lose that stubborn abdominal fat.

So what's the deal? Why so much confusion? Why does one
expert suggest that high protein is best for everyone, while
another expert suggests high carb and yet another expert suggests
high fat? Besides, what exactly do high protein, high carb,
and high fat really mean? And why are other experts telling
us that food choices should be based on our "metabolic
type," our "blood type," or our "ancestry"?

One expert says to eat like a Neanderthal and another says
eat like a Visigoth, or perhaps a Viking. But while
searching for nutritional Valhalla, most people just get
lost and eat like a Modern American - and end up looking
more Sumo than Samurai.

These days, we have a cacophony of expertise: lots of
confusing noise from the experts drowning out the
signal of truth.

On the surface, it appears as if today's nutrition technology
is quite advanced. After all, we have at our disposal
more nutrition information than ever before. More money
is being spent on nutrition research than in any time in
history. Every day, impressive strides are being made in
the field. Dozens of nutrition experts are rising to
prominence. Yet simultaneously we're witnessing a steadily
increasing rate of obesity, an increase in nutrition-related
illness (Diabetes, CVD, and Syndrome X), and an increase
in nutrition-related mortality.

Part of the problem is that much of the information hasn't
reached the people who need it. Part of the problem is that
even when it does reach those people, they often don't use
it. And certainly, the problem is multifactorial - there
are probably many more reasons than I can list here.

How much more information do we need?

But the curious thing is that many people try to solve the
problem by seeking out more information. They know it all
and still want more. If there's one thing of which I am
absolutely convinced, it's that a lack of good nutrition
information isn't what prevents us from reaching our goals.
We already know everything we need to know. Sometimes the
real problem isn't too little information but too much.

All the fundamental principles you need to achieve good
health and optimal body composition are out there already,
and have been for years. Unfortunately, with 500 experts
for every fundamental principle, and very little money to
be made from repeating other people's ideas, experts must
continually emphasize the small (and often relatively
unimportant) differences between their diet/eating plans
and the diet/eating plans of all the other experts out
there.

In the world of advertising and marketing, this is
called "differentiation." By highlighting the small
distinctions and dimming out the large similarities
between their program and all the others, they're
jostling for your next nutritional dollar.

Now, and let me be clear on this, I'm not accusing
nutrition experts of quackery.

Yes, some programs are utter crap. Those are generally
quite easy to pick out and don't merit discussion here.
But most experts do know what they are talking about,
can get results, and wholeheartedly believe in what
they're doing. Many of the differences between them
are theoretical and not practical, and on the
fundamentals they generally agree completely.

It's all good - sorta

In fact, many of the mainstream programs out there, if
not most of them, will work. To what extent they work,
and for how long, varies. As long as a program is
internally consistent, follows a few basic nutritional
tenets, and as long as you adhere to it consistently,
without hesitation, and without mixing principles
haphazardly taken from other programs, you'll get
some results. It's that simple, and that hard (as
you can see, results depend as much on psychology
as on biochemistry).

But if you're like most people, you'll first survey all
the most often discussed programs before deciding which
to follow. And in this appraisal, you'll get confused,
lost, and then do the inevitable. That's right, you'll
revert back to your old, ineffectual nutrition habits.

Instead of parsing out the similarities between all the
successful plans out there, the common principles that
affect positive, long-term change, you get thrown off
the trail by the stench of the steaming piles of detail.

The Atkins program works for all patients under the direct
care of the Atkins team-as long as patients follow it.
The Zone program works for all patients under the direct
care of the Sears team -as long as they follow it.
The Pritkin Diet works for all patients under the
care of the Pritkin team- as long as they follow it.

Yet, not all three plans are identical. How, then, can
they all get impressive improvements in health and body
composition? Well, either each team somehow magically
draws the specific patient subpopulations most in need
of their plan (doubtful) or each system possesses some
basic fundamental principles that are more important
than the ratios of protein to carbs to fats.

The 7 Habits of Highly Effective Nutritional Programs

Here's my take on it. I call these principles,
"The 7 Habits of Highly Effective Nutritional Programs,"
a shameless and possibly illegal play on Steven Covey's book,
"The 7 Habits of Highly Effective People."


These aren't the newest techniques from the latest
cutting-edge plan. Rather, they are simple, time-tested,
no nonsense habits that you need to get into when
designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat
between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids),
lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from
fruits and vegetables. Exception: workout and post-workout
drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat,
with your fat intake split equally between saturates
(e.g. animal fat), monounsaturates (e.g., olive oil),
and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best
choices being water and green tea.

7. Eat mostly whole foods
(except workout and post-workout drinks).

So what about calories, or macronutrient ratios, or any
number of other things that I've covered in other articles?
The short answer is that if you aren't already practicing
the above mentioned habits, and by practicing them I mean
putting them to use over 90% of the time (i.e., no more
than 4 meals out of an average 42 meals per week violate
any of those rules), everything else is pretty pointless.

Moreover, many people can achieve the health and the body
composition they desire using the 7 habits alone. No kidding!
In fact, with some of my clients I spend the first few months
just supervising their adherence to these 7 rules - an
effective but costly way to learn them.

Of course, if you have specific needs, or if you've
reached the 90% threshold, you may need a bit more
individualization beyond the 7 habits.

But before assuming you're ready
for individualization; make sure you've truly mastered
the 7 habits. Then, while keeping the 7 habits as
the consistent foundation, tweak away.

----------------------------------------------

About the Author:
Dr. Berardi is no stranger to the demands of elite athletics,
having been successful in a number of sports including:

- Power lifting (squat 650, deadlift 600, bench 430)
- Track and field (AAU nationals in 100m and 200m)
- Rugby (medaled @ national under 21 championships)
- Bodybuilding (1st place at the 1995 Mr. Jr. USA)

Posted by Georgette Pann of NutriFitness at http://thenutrifitness.com for personal training and nutrition.

Successful Weight Loss In Five Easy Steps

If you happen to be among the millions of people who are weight
impaired, you may have already considered, or even tried many
alternatives for losing weight, and you may still be seeking
that one magic "remedy". 

Sadly, there are no magic remedies, diet pills, or supplements
for losing weight. It takes desire, persistence, and lots of
accurate information seasoned with ample amounts of supportive
and caring guidance, to succeed. 

Through the trials and tribulations of many failed weight loss
plans, we now know that if you try to manage your weight by
making too many radical changes to your diet and your
lifestyle,
you will eventually fail. 

For a diet plan to be successful it must fit within the
boundaries of normal day-to-day habits and activities. It must
allow for the consumption of familiar foods in familiar and
traditional social settings. 

The exclusion of "taboo" foods or your favorite fast food
restaurant is generally a set-up for eventual dieting failure.
When you stop to think about it, isn't it usually the things
you are told that you can't do or can't have that you desire
the most! It's a part of human nature. We want what we can't
have! 

So take it away from us, and surely this is exactly what we
will want and crave most! The most highly regarded sources of
information agree that we tend to focus on what we can't have,
including the foods we eat.(see what the Bible has to say about
it; Romans 7:14-15). 

A good plan for losing weight should not try to radically
change your eating behavior. The plan should adapt to your
daily activities and eating habits, and of course any good plan

should incorporate the benefits of good nutrition,
convenience,and above all, practicality. 

The bottom line is that we are all very busy people without a
lot of time to spare. We're not very likely to turn our busy
lifestyles upside down to follow some restrictive plan for
losing weight.

Maybe a few will work for a short period of time, but the facts
don't lie. Although the "crash" weight loss diets may work for a
short while, most of us will find that before long the pounds
will start to begin to creep back on. 

After all, we are not going give-up eating at fast food and
sit-down restaurants when we need a quick meal or snack, and we
are unlikely to stop eating with business associates, good
friends and family. 
It is very difficult therefore,(if not impossible)to follow
dieting guidelines on special meal occasions such as these!
 
We are not going to completely eliminate the foods we love and
crave, and we're most definitely not going to waste precious
time preparing special dietary meals from "scratch" every day!

Therefore it is very important to know that you don't have to
stop doing any of the above to lose weight. 

You can look and feel like a million bucks, take years off your
appearance and have the energy and vitality to accomplish your
dreams, by following a few simple guidelines. 

Here they are... 

Take It One Step At A Time. 

Some of the greatest accomplishments in life begin by taking
one small step at a time. When we are challenged to think
deeply, encouraged by others to succeed, and ultimately
inspired to take
action, great things start to happen! 
If you have important weight loss goals you are not
achieving,try to spend less time worrying about all the
possible "causes" and start concentrating on how you can make
progress. 

This is one of the keys to moving forward and a simple, but
powerful tool for success. 

Assess Your Dietary Needs And Lifestyle. 

Awareness is the key, so take some time to learn about your
specific dietary needs (caloric intake) and daily energy
requirements for example. We're talking a basic understanding
here, and not having to go into any great detail. 

Seek Advice From Friends And Trusted Authorities. 

Don't believe everything you hear! There are thousands of diet
"scams" on the market. When you find a trusted source, ask as
many questions as you can about diet and exercise. Find out
what
has worked for others. But always be on-guard for the "quick
fix" approach...it won't work in the majority of cases. 

Start Creating A System Of Support. 

About 85% of our "happiness" and well-being is determined by
the quality of our relationships with other people. Loving,
caring relationships and a network of friends, family, and
colleagues
lowers stress, increases longevity, and helps us to accomplish
our goals in life (including losing weight). 

We are social creatures and we do our best when we have friends
to cheer us on, offer support, give advice, and hold us
accountable when necessary. This makes it easy for us to
succeed.

So, surround yourself with people, tools and activities that
make it more likely for you to succeed than to fail! Arrange
your living environment and social situations so that every
thing around you pulls your forward, instead of possibly
leaving you totally de-motivated. 

Use Your Resources. 

Read motivational tips, general health information and any
other literature you can get your hands-on. Information is
power! 

NOW TAKE THE FIRST STEP 

There you have it. So you can get started today, and make sure
your whole approach is controlled, rational and methodical. If
you can take the "long term view," and set yourself realistic
"achievable" goals you will most surely succeed.


About The Author: Marie Gordon is Author and Publisher of "Your
Fastest Way To Permanent Weight Loss" the complete solution to
all your weight loss problems. You can find out more by
visiting http://www.howtoloseitfast.com

Happy Holidays from Nutrifitness

	Greetings! NutriFitness wishes you... every happiness this Holiday Season and prosperity in the New Year. Thank you for being our customer. We look forward to continuing our relationship in the coming year. I've received many emails from subscribers asking me if there is any catch on the f'ree gifts that we provide you at: 117christmasgifts (Take a look at this site. Wild Stuff!) The answer is "NO". The 117 Christmas Gifts are the generosity of all marketers by giving away their valuable products to celebrate the holiday, as we all want you to celebrate the new year with love and success. This way, you're able enjoy the great financial f'reedom and success in the years to come. Go ahead and download your product at: 117christmasgifts.com Sincerely, georgette pann Nutrifitness
	email: unitasj@aol.com voice: 570-457-0799 web: http://www.thenutrifitness.com

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5 Holiday Weight Loss Tips & Their Reality Checks

5 Holiday Weight Loss Tips & Their Reality Checks

Do you find it almost impossible to stay conscious and contentious
about weight and nutrition during the holidays? Of course you do. More
than half of all Americans are overweight: You're not alone.

A new government study might give you a ray of hope though: The study
shows that Americans gain only about one pound over the holidays. The
study found that people participating were influenced by two main
factors over the holidays: The level of their hunger, and the level of
their activity. In other words: Those who reported being less active
or more hungry during the holidays had the greatest weight gain.

So common sense says: If you can stay focused on dealing with just
those two things, you'll probably win your personal holiday weight
loss battle. At the very least, you'll win by not adding more weight
to what's already waiting to be shed.

"An ounce of prevention is worth a pound of weight gain," says Dr.
Samuel Klein, the Director of the Center for Human Nutrition at
Washington University in St. Louis, MO. "Preventing the increase in
weight is a lot easier and better than actually gaining weight and
then trying to get it off again."

So the answer seems simple: Eat less and exercise more. The reality of
implementation of course, is far more difficult.

The good news is that most of the people overestimate how much weight
they'd gained over the holidays. Fewer than 10% gain 5 pounds or more.

The bad news is: The small amount of weight gained is never lost. One
pound of weight gain is quite a small amount, but since it's not
usually lost again: The weight adds up over time - to obesity.

Now we all know there are tons of tips out and about this time of
year, designed to help us keep from putting on that extra pound or two
during the holidays. Unfortunately what's usually not talked about is:
The reality of day-to-day holiday stress and situations. Let's explore
the tips... along with their reality checks... in depth:

Weight Loss Tip 1: Stay active. The best thing you can do is try to
stick to your normal schedule and routine.

Holiday Reality Check: It's pretty hard to have any kind of decent
routine in the busy months of November and December. Busy people tend
to sacrafice yoga classes, long walks, and visits to the gym because
they need time for extra things like decorating the house, cooking,
cleaning up before the visitors get there, and of course: Shopping.

The Good News: Walking around the shopping mall and stores is great
exercise, and so is cleaning the house. In addition to those
activities, decorating can be quite intensive too: You're climbing up
and down to hang things; lifting, lugging, and dragging boxes out of
storage; bending, twisting and turning to get it all looking just
right. So don't beat yourself up about not making it to the gym...
you're getting plenty of activity and every little bit helps!


Weight Loss Tip 2: Don't let yourself get too hungry. If you go to a
party and you're starving, everything will look even more scrumptious
than normal. And of course, you'll eat much more because of it. Try
starting each day with a good, solid breakfast - particularly
something with protein. And when you're at the party, try muching on
the veggies to help keep you feeling full. These two things will help
your hunger stay under control, and will in turn help you refrain from
"gorging" on anything you see just because you're famished.

Holiday Reality Check: We're all very busy during the holidays, and
it's not always possible to remember to eat - let alone eat well -
particularly in the morning when we may have already overslept and are
now running late for everything. And eating healthy at a party isn't
always possible either: Not everyone in this country serves vegetable
plates, salads, or fruit bowls. Sometimes the only things in site are
junk: Chips, candy, and cookies.

Here's a suggestion: Try taking your own veggie plate to a party where
you know there won't be one available. A quick and easy way to do this
is simply buy a bag or two of pre-cut veggies and some ranch salad
dressing. Alternatively, eat a decent meal before you go to the party.
Don't overdo things, but don't make it a light snack either. Eating
first will help you to just "nibble" a bit on the worst of the holiday
treats offered.


Weight Loss Tip 3: Stay away from the food. Literally. Just don't go
anywhere near the buffet table, appetizers, or treats... and you'll be
fine.

Holiday Reality Check: In most cases, the food is everywhere. And even
if it's not right in front of your face, you sure can smell it! Trying
to just "stay away from it" is pretty unrealistic - and it can feel
like torture for some of us. And for most people: When you can't have
something, you want it even more. So trying to stay away from the food
will most likely just make you overindulge worse than you would have
otherwise.

Try this instead: Allow yourself whatever you'd like. But with a
catch. First: Take only half the amount you normally would. And take
just one food item. Eat that and enjoy it without guilt. Then, wait a
full 20-30 minutes before you get something else. Then repeat the
process: One item, half the portion size as you normally would, enjoy
it without guilt, then wait before getting something else.

Allowing yourself to eat gets rid of the mentality of "I can't have it
(and thus I'm more determined to have it)" It lets you enjoy the good
food and the holidays, without beating yourself up. This is healthy
and can help tremendously with the way you view food and eating in
general. Only taking half of it though, will help you not take in as
much calories, fat, sugar or other bad stuff you usually avoid. And
then waiting 20-30 minutes before you get something else will help
your body realize when it's had enough... or too much. So you're much
less likely to overdo things, and feel horrible physically later.

Weight Loss Tip 4: Wear cloths that are slightly tight on you. This
should help you feel full faster, and keep you from eating too much food.

Holiday Reality Check: We want to wear looser cloths because we're
looking forward to eating all that great food! Yes, wearing something
tight might help us not go back for a second helping of potatoes... or
it might ruin a favorite outfit.

In the end, how you approach this tip is up to you, and you alone.
Make your decision and be happy with it.


Weight Loss Tip 5: Keep your portions small. Try to load up on salad
and vegetables, and take just tiny amounts of anything else.

Holiday Reality Check: Taking just a "bite sized" amount of anything
is going to put you into the have-not mental state mentioned earlier.
You'll feel as if you can't have something, and you'll want it all the
more.

Try the tip noted above instead: Take half the size you normally
would. Trying to have just a little bite of pie will whet your
appetite for more, but having a whole piece is going a bit overboard -
particularly if there's 5 different pies for you to sample. So try
actual sampling instead: Cut a piece half the normal size. This allows
you to have a "whole slice", and more than several little bites. Then
wait about 20 minutes before you go and try the next pie. Even if you
end up eating a bit of all 5 pies, by having a half-sized slice of
each, you've drastically cut the amount of calories, carbs and sugars
compared to what you would have had with whole slices. And you'll
still feel stuffed and satiated, instead of deprived and resentful.


So there you have it: 5 different, common holiday weight loss and
eating tips, followed by the reality check of each, and a suggested
compromise that should help you enjoy the holidays to their fullest,
without depriving yourself of the great food we all look forward to.

Whatever you decide to do, remember to actually have Happy Holidays!

Need more help with your holiday weight loss efforts? HREF="http://www.electronicperceptions.com/adv/dcb/">Click here for an
excellent, safe, and all natural solution.

© 2005, Kathy Burns-Millyard. Kathy is a professional published
writer who covers a variety of popular topics such as health, fitness,
decorating, and gardening. Find more articles by Kathy at HREF="http://www.electronicperceptions.com/new/category/free-content/">http://www.electronicperceptions.com/new/category/free-content/

(no subject)

Killer Diets

At any given moment, approximately half of the women in the
American population are dieting.  With the push toward
lean, well-toned bodies in this country, some people have
approached weight loss with a mania.  Unfortunately, a
number of those who have published what ultimately became
famous diet programs ended up with a big bankroll while the
unsuspecting women who adopted their plan sometimes ended
up severely debilitated...or dead.

The onset of osteoporosis is one debiliting health
results of these poorly designed diet plans.  The reduction
or elimination of calcium from the diet is a serious danger
to anyone's health. Some of the most popular diets deprive
women of this essential mineral, yet your body needs
calcium in order to maintain healthy bones. Losing bone
density in this manner can cause irreversible damage.
Many diets (and dieters) eliminate all dairy from the diet
because they view dairy products as too fattening.

But this is not true. We all need dairy products in our
diets. It is necessary for good bones and health. Studies
have even shown that you lose weight instead of gaining it.
when you include dairy products in your diet.  You get the
calcium that you need  and you burn existing fat cells that
you are no longer replacing with new fat cells. Just eat
low-fat dairy products because it's not the dairy product
that is the culprit, but the fat.  You will start building
more bone and muscle cells as you burn fat cells. Even at
rest, bone and muscle cells  burn more calories than fat
cells, so you will end up trimmer.

If you're toying with the idea of going on a diet, then arm
yourself with the type of information that could preserve
your health, and save your life, before making such a
commitment.  In order to recognize a healthy diet, you
first have to acquaint yourself with the signs of a
dangerous one.  These signs include programs that list
"good" and "bad" foods, eliminate a food group; promise
quick results; place the burden of blame for obesity on
specific hormones or nutrients; and impose certain food
combinations, as well as inflexible rules for eating.

The famous Atkins Diet affords your body the least amount
of calcium and  therefore should be considered dangerous to
your overall health. Some other diets that pose potential
problems because they eliminate healthy calcium are Sugar
Busters, Suzanne Somers' Fast & Easy, The Perricone
Prescription and Body for Life. Any diet such as these that
eliminate calcium from your diet will eventually cause many
health problems related to osteoporosis.

These diet programs, which stress the elimination of dairy
foods, can actually cause the body to discontinue weight
loss, since calcitriol, the hormone which triggers the
production of fat cells, will increase in level, in an
attempt to conserve whatever calcium the body contains.
When this level increases, the body creates and stores more
fat cells and you gain weight.  The calcium that you
derive from dairy products, however, will reduce the level
of calcitriol in your body, which helps to break down the
fats and aids in weight reduction and control.

The moral of the story is that you shouldn't be fooled into
believing that anything with the word "diet" attached to
it is going to be healthy, or help you to lose weight.
Sensible eating and a reasonable exercise regimen is the
only sure way to maintain good health and assist the body's
natural process of weight reduction.


Tania Makevey runs the website R You
Diet
which a site dedicated to researching diet related topics
and contains all the very latest diet news and views. For
more details please visit http://www.ryoudiet.com

The 8 Keys to Golf Fitness Success

In a message dated 11/21/2005 1:30:58 PM Eastern Standard Time, UNITASJ writes:

The 8 Keys to Golf Fitness Success
by georgette pann
Send Feedback to georgette pann
More Details about Improve golf score, gofitness programs here.

A Special Report by Georgette Pann, PT, SN, PTA NutriFitness Personal Training and Nutrition Studio

When Tiger Woods hit the professional golf scene, everyone took notice. Not only because of his great skill on the golf course, but because of what he did off the golf course to prepare his body to perform at the highest physical level ever seen in professional golf. When British Open Champ David Duvall was questioned as to why he began working with a personal trainer to transform himself physically to improve his golf game, his response was simply, “Because Tiger does it, and I need to keep up.” As you’ve probably heard and read many times since, serious golfers everywhere are hitting the gyms to improve their golf game with better physical conditioning. In fact, if you’re serious about your golf game and you’re not doing any physical conditioning off the golf course, you are in the minority.

So where do you start if you’ve never exercised before? If you really want to be a successful golfer, you must follow these 8 principles which are The 8 Keys to Golf Fitness Success.

1. Increase your dynamic flexibility. While performing typical stretching exercises can improve static flexibility, the extreme range of motion performed during a full golf swing requires dynamic flexibility beyond the static range. That means you need a properly designed and individualized exercise program to increase dynamic flexibility where YOU need it.

2. Increase total body strength. The body will only function at a level as strong as its weakest link. If one area of your body is weak, then your performance on the golf course will be limited. For instance, weakness in the left hip will cause a right-handed golfer to slow down his swing earlier than desired which will reduce power. That means shorter drives.

3. Increase your core strength. Your core is the area of the body from the chest to the knees. This is the area where you generate all your stability, strength, and power used in the golf swing. A few stomach crunches just won’t cut it. Doing exercises on a one of those big Swiss balls won’t do it either. You must train the core while standing on your feet. You don’t play golf lying down do you?

4. Increase your power. Power is your ability to demonstrate your strength faster. That means swinging the club faster. A faster club head speed means longer drives. All the technique work in the world won’t help if you don’t teach your muscles to swing faster. Speed-strength and explosive exercises are a must in this case.

5. Hit fewer balls at the driving range. Most golfers just plain enjoy hitting golf balls so they buy bucket after bucket of balls hitting as many as 200 balls during one practice period. Hitting so many balls without proper rest between each swing accelerates fatigue and increases the likelihood of an inconsistent swing or a swing fault. You need to rest at least one full minute between full swings. Remember practice does not make perfect…practice makes permanent. If you swing poorly in practice, you’ll swing poorly when you play.

6. Avoid excessive aerobic exercise. Here’s where a lot of trainers just don’t understand the science behind the physical preparation for playing the best golf. Performing aerobic exercise to increase endurance could be robbing you of your driving power because it’s the wrong kind of endurance for golfers. Aerobic fitness is NOT a limiting factor in your golf performance.

7. Individualize your program. You won’t make progress on someone else’s exercise program. Tailor your golf-conditioning program to your needs and your performance on the course will improve.

8. Hire a qualified professional to create your personalized golf-conditioning program. An experienced fitness professional can identify your specific needs and design an effective golf-conditioning program which will save you the time and the frustration which goes with random, poorly designed, “cookie-cutter” exercise programs.

What should you expect from your golf-conditioning program?

1. You become more teachable. Oftentimes, a golf instructor must give you advice or a swing fault correction to compensate for a physical limitation such as a lack of flexibility or poor core strength. This is also a great way to get injured. By eliminating that limitation with a proper golf-conditioning program, you can now follow your instructor’s advice directly without compensation and without the risk of getting hurt.

2. Your consistency will improve. Have you ever hit that perfect shot and then followed it with what may have been the worst shot you ever hit? Who hasn’t? A proper golf-conditioning program will improve consistency by optimizing your flexibility, strength, and power to reproduce your ideal swing consistently.

3. Your drives will be longer. Increasing your strength and power increases your club head speed and stability. In other words, if you hit the ball harder, it goes a lot farther.

4. Your golf endurance will improve. Have you ever just “run out of gas” at the end of your round? A properly designed golf-conditioning program will allow you to play your 18th hole as strong as your first.

5. Your scores will improve.

Need more information on the best golf-conditioning program for you? Contact Georgette at nutrifitness.georgette@gmail.com Be sure to check www.thenutrifitness.com for regular updates, workouts, golf instruction, and much more!

Keywords: golf fitness, golf and fitness, golf fitness program

About the Author
georgette pann, old forge,pa.usa
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FW: How To Battle the Holiday Bulge!

NutriFitness Personal Training and Nutrition Studio

Holiday Edition Dec 2005

in this issue How To Stay On Your Diet And Stay In Great Shape Over The Holidays Without Becoming A Miserable Scrooge Fight The Battle Of The Holiday Bulge (and win) The Holiday 7? Dear georgette, For NutriFitness subscribers Only! News at NutriFitness: Fitness BOOTCAMPS start Jan 9 . Pre- registrater now at the NutriFitness Studio or call us for details: 570-288-2409. The Basic Fitness/Nutrition BootCamps are filling up fast so reserve your spot now. Our Fitness Boxing Bootcamps Will resume in Jan. also. Pre-register now! NutriFitness New subscriber E-Book "ABS to Die For!-How to get Awesome ABS at any Age" I made it a lot easier for everyone to get it f.r.e.e just go here to download instantly. And as always, don't forget about the best selling E- Book "Fit Over 40..Role Models for Excellence at ANY Age"! Where you can see my profile! This would make a great Christmas gift. To order go : http://www.fitover40.com We have also updated the NutriFitness web site with Features of the Month- FRE.E.Articles, Exercises and Workout Programs This will be changed monthly so check back for updates. Also check out the Nutrifitness Mall How To Stay On Your Diet And Stay In Great Shape Over The Holidays Without Becoming A Miserable Scrooge By: Tom Venuto, NSCA-CPT, CSCS I'd like to share with you 10 ways that you can follow your diet and stay in great shape over the holidays without turning into a "miserable Scrooge." If you follow this advice, then you'll be one of the proud few with a New Year's resolution to be the best you've ever been in the new year, instead of one of the guilt-ridden many who must resolve to reclaim what they lost over the past year. 1. Expect to stay on your program over the holidays "Fail to plan and you plan to fail"is a time worn and cliched statement, but it's still some of the best success advice you will ever hear. Not only do most people fail to plan, they consciously plan to fail over the holidays. Most people expect to "blow" their diet and skip workouts over the holidays. They expect to eat more, to exercise less and to gain weight. As a result, they don't even make the effort. Instead of taking control, they resign themselves to maintenance at best, or back-sliding at worst. This negative expectancy leads to a self-fulfilling prophecy. By the first week of January, they're in the worst shape they've been in for a year and they frantically make New Year's resolutions to shed the excess fat they've gained. You can avoid this trap by planning to succeed. Set up a positive expectation. Resolve now that you will not tolerate slipping backwards. Keep your standards up and don't settle! Not only can you plan to "stay in shape" over the holidays, you can plan to improve! All you have to do is make the decision and expect success. 2. Plan all your workouts in advance You know your schedule is going to get hectic over the holidays. You'll be cooking, shopping, wrapping gifts, sending cards, going to parties, traveling, visiting family, and so on. To stay on your training and nutrition regimen is definitely going to take some sound time management skills. Plan your schedule in advance. Anticipate what's coming up. Write it down. Put it on your calendar. By doing so, you won't be caught unprepared. Use a schedule book or monthly calendar and "make appointments" for ALL your workouts for the entire holiday season. Then, post a copy where you will be forced to look at it every day. This is a powerful exercise that will keep you focused and force you to think about and prepare for each upcoming workout. If you try to "wing it" and squeeze in your workouts and meals whenever you have time left over, you'll find that there never is any time left over! Somehow your daily activities always seem to "expand" to fill the hours in every day. So schedule your workouts and meal times in your calendar just like you would any other appointment or event. Once you've done that, stick to your schedule religiously. 3. Set some compelling training and fitness goals over the holiday period Don't wait until January 1st to set your goals just because you think it will be harder to achieve them over the holidays. On the contrary, studies on personal achievement have shown that you'll usually reach 80% of the goals you put onto paper. The problem is that few people set any goals at all, and fewer still set them during the holidays. Why wait? Why not do it now? Set some big goals that you can start working on during the holidays: Set a goal to lose the 25 lbs you've always wanted to lose NOW Set the goal to gain 10 lbs of solid muscle NOW Been contemplating a competition in bodybuilding, fitness or the new ladies figure division? Pick an early spring show and GO FOR IT - START TRAINING NOW! Goal setting should not be a once a year affair, it should be a continuous process. You should always have your goals in writing and your list should be regularly updated and rewritten. If you only set goals once a year, you're not going to accomplish much in your life. 4. Give yourself permission to have "cheat days" - and schedule them in A planned "cheat day" helps you to stay on your program better in the long run. If you're too strict all the time, you're setting yourself up for cravings and bingeing. One or two cheat meals per week will have very little effect on your physique. If you've been on a strict, low carb and/or low calorie regimen, a cheat meal might actually be good for you! It will boost your metabolic rate and give your body the signal that you're not starving and that it's ok to keep burning a lot of calories. Over the holidays, schedule your dinners and parties so they fall on your cheat day. Then, on the other days of the week, be steadfast! Just the fact that you know you have a "cheat day" coming up will relieve the pressure of staying on a strict diet for a long time. Also, when you do have your cheat meal, ENJOY IT! If you're going to eat it and feel guilty, then don't have it at all. If you've stayed with the program all week long, then when cheat day rolls around, you deserve it! 5. If you fall off the wagon, get right back on it So you had about a dozen too many of those Christmas cookies did you? Don't worry; because you have cheat days built into your plan, you shouldn't let guilt immobilize you. Even if you fall completely off the wagon, don't beat yourself up. All you have to do is get right back on your program without missing another beat. Too many people mess up once and then think their entire diet is ruined. They feel as if everything they've done prior to that day was wasted and there's no sense going on. Or even worse, they rationalize to themselves, "Well, I already cheated, so it doesn't matter now, I might as well keep pigging out." That's nonsense. If you threw in the towel every time you didn't score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you mess up once doesn't mean you should quit! You're only human. Don't let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again. 6. Maintain your consistent eating schedule If there's one thing that all people who successfully get lean and stay lean have in common, it's consistency. Without it, you never get any momentum going. It's like taking two steps forward, only to take three steps back. Many people allow the busy Holidays to throw them off their regular eating schedule. They completely veer off their usual five or six small meals per day, or they start eating foods they would normally never eat (because "it's there"). You have to keep your metabolic engine revving all year round. Once you have it going, it's fairly easy to keep it going. But once you lose it, it's very difficult to get it going again because you must overcome inertia all over again. (An object at rest tends to stay at rest!) On the major holidays, when there's a big dinner scheduled, many people think that skipping their morning and afternoon meals to "save room" for the big one later is a good idea. It's not. This is a sure- fire way to invite a binge that could set your back for days. Don't lose your consistency or your momentum. Continue with your pattern of eating small, frequent meals all year round. All you have to do is count your holiday dinners as one of your regular meals and keep them small. 7. Control your portion sizes. You can have your cake and eat it too, you just can't eat the whole thing! One of the most important rules to remember this holiday season is the law of energy balance, which states: To lose body fat, you must consume fewer calories than you burn up each day. There are two corollaries to the law of energy balance: 1. Too much of anything gets stored as fat - even healthy food. 2. Small amounts of anything - even junk food - will probably NOT get stored as fat. There's no reason to deprive yourself of things you enjoy. Just make sure you don't overindulge. As long as you enjoy your favorite foods in moderation, and you keep working out, it probably won't end up around your waistline. 8. Don't buy into the low standards and expectations of others Keep your standards high, but don't expect other peoples standards to be as high as yours. Remember that most people have already planned in advance to fail at fitness over the holidays. You've decided to stay strong (haven't you?) Don't let their negative influence drag you down. When you've reached your pre-ordained drink limit, say "When" and switch to water or a non alcoholic, non caloric beverage. When they offer you seconds on dessert, politely say, "No thank you, it was absolutely delicious, but I'm full, I can't eat another bite." And when the wee hours of the morning start to roll around, and your friends are egging you on to keep partying, politely tell them you need your sleep. Tomorrow is a work out day. If they're really your friends, they'll understand. 9. Make the best choices possible in every situation. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there is usually a tray full of carrot sticks, cauliflower, celery and other healthy snacks too? No matter where you are, you always have choices. Sometimes you have to choose between bad and worse. Other times you can choose between good and better. But always make the best choice possible based on whatever your options are. If nothing else, you can choose to eat a small portion of something bad rather than a huge portion, thereby obeying the law of calorie balance. Chances are good that there's probably something healthy on the menu at every holiday gathering. As you know, lean proteins and fibrous carbs are a great for getting lean, so fill up on the turkey breast, try to get a vegetable in there, and go easy on the desserts. 10. If you drink, enjoy alcohol in moderation If you enjoy having a few drinks on special occasions, then go ahead and have a drink or two. But if you're serious about your fitness goals, you must drink infrequently and in moderation. Alcohol almost totally inhibits your body's ability to metabolize body fat. When there's alcohol in your bloodstream, you're not in fat burning mode. I've never met anyone in my life that was truly serious about fitness or bodybuilding who was a heavy drinker. Alcohol and muscles just don't mix. The impact goes beyond added body fat; your energy levels and workouts can be ruined for days after a night of heavy drinking. A glass of wine actually has some health benefits. But there's NEVER any never reason or excuse for binge drinking or getting drunk. So go ahead and toast to the New Year, but know when to say when. Conclusion You might be one of the millions of people who want and need to lose weight, and you've decided that you're going to do it. However, you may also be thinking that the holiday season is the worst time, and that you will start after New Years. The truth is, that is nothing but an excuse to keep procrastinating. There's no reason to let your exercise and nutrition program spoil your holidays, but there's also no reason to let your holidays spoil your exercise and nutrition program either! Put these 10 holiday tips into practice and you can start losing fat , not next year. To learn even more about how to eat and work out to burn off body fat naturally and easily, visit the Burn The Fat home page at www.burnthefat.com Fight The Battle Of The Holiday Bulge (and win) How to Keep Yourself From Starting The New Year As Round As Santa The Average American gains 7 - 12 pounds between Halloween and New Years and studies show that most will abandon their fitness programs. Yes, I know, I've already said this but it bears repeating. Between the parties, high fat foods, alcohol and hectic schedules who has the time (or the inclination for that matter) to worry about exercise, never mind healthy eating? Most people are busy putting off their healthy eating and exercise programs "until the 1st of the year." That is, until they try to get into their clothes or get a good look in the department store mirror. There is still time to formulate a plan that will have you closer to the fitness goals on the first of the year instead of looking at an extra 7-12 pounds of ugly fat. These easy tips will help you get through the holidays with a minimum of stress and weight gain. 1.Don't try to "diet" during the holidays- Set a goal of trying to maintain your present weight. This way, you have a realistic goal. Since , as I have previously mentioned, the Average American gains 7-12 pounds, you will still be ahead of the game. You can allow yourself to indulge here and there, but you won't go over the edge 2.Pay attention to how quickly you eat and exactly what you eat and drink- Chew your food slowly and focus on your companions and the social aspects of each event 3.Remember that alcohol is packed with calories - Choose light beer and wine over mixed drinks." A holiday-sized mixed drink can have as many a 300- 500 calories or more. 4.Offer to bring a favorite low-calorie dish to holiday parties, so you know there will be at least one "safe" item 5.Make the effort to continue a regular exercise program – Find a buddy or consult with a professional to help you keep yourself on track. Aim for 2 – 3 30 minutes sessions per week (remember - a little bit is better than none) 6.Never go to a party or event on an empty stomach- Before going out, snack on protein, like chicken or cottage cheese. Protein satisfies and will help you eat less 7.Keep an eye on your portion sizes - In the heat of celebration, portion sizes can be quite excessive 8.Don't Skip Meals – Many people think that if they skip breakfast and lunch, that they can "save" enough calories for later. This almost always leads to binging 9.Don't let a hectic holiday schedule force you to eat fast food - Prepare and freeze several quick, healthy meals. That way, you have an option other than high-fat, fast-food meals. 10.Remember what the Holidays are about – Focus on friends and family. Although most holiday events focus around food, the point is to enjoy the company of your friends and family not to see how much dessert you can eat before you actually pop the buttons on your pants (or dress) 11.Avoid Tasting While Cooking – You will be appalled at how quickly the calories add up – Get a family member to taste the food for you For more information on personal training and diet plans go to Nutrifitness Nutrifitness The Holiday 7? The real culprit in holiday weight gain Metabolic Syndrome X Researchers report that 40 million US adults suffer with "Metabolic Syndrome X." This is the worst nightmare for someone overweight or obese, especially during the holiday season, (A major health hazard: the metabolic syndrome, 2003, Isomaa). While the Holiday 7 are not as bad as reported for most people, small gains in bodyfat over time can contribute to the condition "Metabolic Syndrome." Metabolic Syndrome has to do with how the body acts as it puts on extra bodyfat. Starvation diets may temporarily pull off a few pounds after the holidays; but these diets without exercise can make matters worse. Symptoms of Metabolic Syndrome are extra bodyfat around the waist, higher cholesterol, and insulin resistance. Insulin resistance means that someone with a lot of bodyfat can eat bread for example, and their body processes it like pecan pie. This is why someone lean and in shape can eat some traditional holiday meals without too much concern, and someone overweight will gain 5 pounds during the holidays. The Best part there may be a free cure for Metabolic Syndrome. The cure for Metabolic Syndrome is not a fad starvation diet, but rather a consistent diet of moderation and a real commitment to exercise regularly. Extra bodyfat is at the center of this disease, and this means that you should add exercise to build and tone muscle. Adding muscle will raise your resting metabolic rate so the muscle, in essence, eats away the bodyfat for you while you're resting. Men, women, teenagers, and even children need to exercise to add and tone muscle. Walking and increasing activity levels will not do what you need to get accomplished without adding some type of strength training to your fitness plan. Personally, I'm partial to weight training at least three times a week along with an anaerobic exercise (sprinting types of exercise) program to make the body produce exercise-induced growth hormone, (Impact of acute exercise intensity on pulsatile growth hormone release in men, 1999, Pritzlaff). Growth hormone released from exercise will facilitate the bodyfat burning and muscle building and toning process. Make the commitment today to add weight training to your fitness plan and enjoy meals this holiday season in moderation, of course. For NutriFitness Online Personal Training and Diet Plans go to Nutrifitness website. Holiday SpecialGet A Home workout program! See Below. Holiday Home Exercise Program Get the NutriFitness Holiday Home Fitness Program now. A special 4 week program you can do at home. buy now through paypal . We will send your program via e-mail! Now you have no excuse not to exercise over the holidays. Our Price: $19.95 USD S & H: free Buy Now | Quick Links... Sign up Now.. free NutriFitness newsletter Newsletter..Archive New.....Nutrifitness Blog Health,Fitness and Diet Mall FREE "ABS to Die For" E-Book! Burn the Fat

email: nutrifit@georgettepann.com phone: (570) 288-2409 web: http://thenutrifitness.com

Calorie Density for Muscular Immensity!

The secret to packing on pounds of solid muscle mass is simple: For the most part, the types of foods you eat on a muscle-gaining program are the same ones you should eat all the time, whether you want to lose, gain or maintain - you just need to eat more of them. "Just eat more" is easier said than done, however. It seems like you're constantly shopping, cooking and eating. Sometimes preparing food and eating it can seem like a full time job! One way to make gaining weight and forcing down all that food less of a chore is to choose foods (or supplements) with a HIGHER CALORIE DENSITY. By doing so, you can get more calories in the same amount of food.

All proteins and all carbohydrates have 4 calories per gram and all fats have 9 calories per gram, but not all foods have the same number of calories per unit of volume. Let me explain:

Imagine for a moment, two measuring cups (the kind you have in your kitchen) and notice the amount of space in each container. Got it? Now visualize the two cups side by side; one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 37 times more calories? That's right! The cup of cucumbers contains 14 calories, while the cup of raisins contains 520 calories. If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more "concentrated."

And that's the secret to getting enough calories to gain weight: choose calorie-concentrated foods.

If you learn which foods are nutrition dense and calorie dense, you can use this information to help you gain lean weight more easily than ever before.

Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber and broccoli have very low calorie densities because your body can't absorb the caloric content of fiber. That makes veggies an excellent choice when you want to lose body fat. Before competitions, bodybuilders usually reduce or remove high calorie simple sugars and starches from their diets and replace them with fibrous carbohydrates. (Goodbye bagels and pasta, hello broccoli and asparagus!)

On the other side of the coin, the low calorie density of most vegetables is the very reason that they don't help you gain weight. Think about it; you would have to eat a wheelbarrow full of lettuce, cucumbers or spinach before you consumed enough calories to make the scale budge at all! It's wise to always include vegetables in your diet (because they're good for you), but you won't get enough calories to gain weight from veggies alone; you have to eat lots of high density foods or you'll be fighting an uphill battle.

So now let's look at some "calorie-dense" foods that can help you pack on the pounds:

Simple carbohydrates such as fruit have higher calorie densities than vegetables because simple carbs are more concentrated and have less fiber. Fruit juice is even more concentrated than the fruit itself. A medium sized orange contains about 60 calories. A glass of orange juice has about 160 calories. Fruit and fruit juice, therefore, make great additions to a weight-gaining program.

Taken to the extreme, concentrating and refining carbohydrates results in empty calorie products like white sugar and white bread. Although these are calorie dense foods, they have little or no nutritional value. Don't add nutritionally void foods to your diet just for the sake of more calories - it's the quality and nutritional value of the calories you want, not just the quantity. You should look for foods that are high in calories that are unrefined and as close to their natural form as possible (the way they came out of the ground).

Complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, yams, potatoes and rice also have higher calorie densities than fibrous carbs. A typical restaurant sized serving of pasta contains 800-1000 calories. Obviously, pasta and other complex carbohydrates are great foods for gaining weight.

Ok, now that you know what carbs to eat, let's talk about fat. Fat can also have a major impact on the calorie content of foods. Fats have more than twice as many calories per gram than carbohydrates or protein (9 calories per gram vs. 4 calories per gram), so foods that are 100% fat have the most calories per volume. Olive oil, which is pure fat, contains 1920 calories per cup. Any food that has a lot of fat in it will have a high calorie density. Peanut butter, for example, has 1600 calories per cup; Cashews have 780 calories per cup.

I'm not suggesting that you start devouring French fries, cheeseburgers and sausage every day for the sake of gaining weight - if you do, you'll gain weight all right - right on your belly or backside! Your diet should always be low in fat (15-25% of your total calories), but not all fats are bad. It's the saturated fats like fried foods, butter and tropical oils that you should avoid.

In small amounts, unsaturated, "healthy" fats are not only good for you, but they can help you gain weight more quickly than if you didn't eat any fat at all. Just one tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 500 calories to your daily diet and you'd hardly notice that any extra food was added.

Protein foods that contain some fat will also be higher in calories. 4 oz of Chinook salmon has 262 calories and 15 grams of (good) fat; 4 oz of Haddock has 137 calories and only 1 gram of fat. Because of the higher calories and the essential fatty acids (good fats), cold water fish like Salmon are another great addition to a weight gain program.

The best proteins for gaining muscle are the lean ones like chicken, lean beef, egg whites, turkey and fish. Lean cuts of red meat like round or flank steak are excellent for gaining weight. Avoid fatty cuts of beef, as well as pork, sausage, bacon and whole milk products because they contain large amounts of artery-clogging, unhealthy saturated fat.

I'm a huge believer in always choosing whole foods over supplements whenever possible. However, it's not easy to eat whole foods 5 or 6 times per day if you have a busy schedule. If you have a hard time getting enough calories from food, then you should consider using a weight gain or meal replacement product because drinking your calories is a lot easier than eating them.

Meal replacements are usually powdered products that you mix with water, milk or juice. You can also increase the calories further by adding peanut butter, flax oil, fruit or your other favorite ingredient and mixing up the whole concoction in a blender.

Don't just blindly follow the instructions on the container. One thing that most people don't realize is that you need to customize your supplement intake to your exact calorie needs. Just because the package says there are "1000 calories per serving" doesn't mean that's how many you need. Adjust the serving size to fit your own diet.

For example, if you need 3000 calories to gain weight, that breaks down into five 600-calorie meals or six 500-calorie meals. There's no need to shovel down 1000 calories at a time just because the label says so - that's only going to make you fat.

Some products were designed as meal replacements for fat loss programs. These usually come in individual serving packets, they have about 280-300 calories per serving and they contain more protein than carbohydrates; this way, they fit into the guidelines of a low carbohydrate, high protein, fat burning diet. These products are not as cost-effective when you're trying to gain weight. 300 calories is not enough for mass-building meal. If you decide to use this type of product for weight gain, you'll need to mix it with a calorie containing liquid like juice or skim milk to bring the calories up to 500-700 (or whatever your diet calls for).

When you want to gain muscle, you'd be better off choosing a product that was specifically designed for that purpose. These "weight gainers" are much more concentrated in calories and contain more carbohydrates.

Using mostly carbs (sugars) and skimping on the protein is a dirty trick that supplement companies use to make a product cheap to manufacture. Read the labels carefully and avoid any product that is mostly sugar with very little protein. A good product will have approximately one part protein for every two parts of carbohydrates and small amounts of fat. For example, a drink mix with 40 grams of protein, 80 grams of carbs, and 2 grams of fat would provide almost 500 calories. If you wanted even more calories, you could mix the powder in skim milk or juice instead of water.

So, let's summarize your strategy for quickly and easily adding more calories to your diet:

Continue to eat the same healthy foods you always eat, but simply eat more of them.
Choose foods with a higher calorie density. You could eat broccoli and salad until your face hurts from chewing so much, but you still won't get enough calories.
Eat plenty of starchy carbohydrates including whole grains & cereals, pasta, potatoes, yams, beans, rice and oatmeal.
Don't be afraid of adding a little bit of fat. Keep your diet low in fat overall, but add in some of the healthy "good" fats (such as flax oil, olive oil, or a couple tablespoons of peanut butter) and you'll gain weight more quickly.
Just because you're trying to gain weight doesn't mean you have a license to eat anything you want. Go for nutritional value as well as calorie density; avoid saturated fats, sugar and processed junk foods.
If you can't seem to get enough calories from food, then a meal replacement or weight gainer supplement can make your life a lot easier. Adjust the serving size to fit your calorie needs and make sure the product has a good protein to carb ratio.
Don't be afraid to drink a lot of your calories in the form of low fat/skim milk, juice or supplements/shakes.
Well, that's it! Follow these strategies diligently and you'll gain pounds solid muscular weight more easily than you ever have before without having to chain yourself to the refrigerator!

How To Avoid Common Diet Scams

Anthony Ellis



As our country gains weight at an alarming rate, we are spending
more each year on products that promise us easy, effortless weight
loss. Each year in the United States, an estimated 35 billion
dollars is spent each year on weight loss products. The problem is
that in spite of headlines that feed our hopes that a new, secret,
"better" weight loss formula has been discovered, the truth is
there are no easy solutions to losing weight.

Simply put, weight loss is a combination of lifestyle choices, and
is the result of a firm commitment to making and maintaining them
over a period of time. Any products that offer weight loss without
reduced caloric intake and increasing activity levels are
fraudulent- and a waste of money.


Why Do People Buy Products That Are Scams?
----------------------------------------
Denise Bruner, MD, MPH, FASBP is a specialist in weight loss, and a
fellow in the American Society of Bariatric Physicians. She shares
one of the major reasons that weight loss scams flourish today: "We
live in a society today that wants immediate gratification. This is
reflected in our willingness to buy from those that promise
'instant results'".

The increasing obesity in our society, and hopes that weight loss
can be achieved without lifestyle changes fuels the growth of
frauds. Bruner states, "In the U.S., currently 61% of the
population is overweight, and the numbers are going up. There's a
huge market out there for weight loss products. After all, it
appeals to us to find out that you can 'Lose 30 pounds in 30 days.'
We don't want to have to deprive ourselves of our favorite foods,
and want something that will 'magically' absorb the calories."

Jeannette Kopko, Senior Vice President of the Better Business
Bureau for Dallas and Northeast Texas, agrees that illegitimate
weight loss products feed on false promises: "People are fooled by
these scams because they hope that they aren't scams. They hope
that they're real, and are an easier, faster, painless way to lose
weight."

With the huge demand for weight loss products (and their revenues),
companies are more than willing to become suppliers-whether or not
their products work. Kopko states, "The number of companies hawking
bogus supplements and weight loss products is increasing rapidly in
recent years."


How can you spot a weight loss scam?
---------------------------------
Typically, weight loss scams make promises that aren't realistic.
Headlines that promise weight loss without dieting are always
scams, since calorie reduction is the basis of any true weight loss
program. There are no legitimate weight loss programs that allow
you to "eat whatever you want" without limit. As Monica Revelle,
public relations specialist at the FDA notes: "If it sounds too
good to be true-it is!"

Other tips offs that the weight loss product is a scam include:

* Claims to be a "secret" formula: Products that claim to have
secret formulas are scams. Dr. Bruner feels strongly on this issue,
and states, "There are no 'secrets to weight loss' being held away
from the public. In America alone, an estimated 100 people a day
die from obesity; we could prevent 300,000 deaths annually if there
was a real product that made weight loss simple and safe, and
physicians would be the first to prescribe them."

* There's no physical address for the business. Legitimate products
and services will have a physical address and phone number. Be wary
of those that only offer a mailbox, or a toll-free number to call
manned by "help center" personnel. Kopko shares, "While not all
companies that have P.O. or private mail boxes (PMBs) are
illegitimate, plenty are. Check to see if there are the letters
'PMB' after a physical address; this indicates that it's really a
private mail box, that can forward mail to anywhere in the world."
She adds that the Internet is also being used to promote frauds,
and adds, "You can't judge how good or legitimate a product is by
how professional the web site looks. This only reflects how good
their web designer was."

* They promise rapid weight loss. Weight loss that is too rapid is
not only unhealthy, but is normally quickly regained. The best
plans advocate moderate goals, with slow, steady weight loss of
about 6-8 pounds a month over a long period. Dr. Bruner states,
"Any product that offer overnight or rapid changes is a fraud."

* They state that they can help a person lose fat or cellulite in a
specific part of the body. Body fat is lost overall, not in a spot,
and ads that claim otherwise are frauds.

* They promise permanent weight loss. No product can do this, since
permanent weight loss is maintained by lifestyle changes.

By avoiding products with the above "red flags" in their
advertising, you can protect yourself from illegitimate
products-and save money.


Types of Weight Loss Scams
-------------------------
Weight loss scams can range from the highly illegal (and even
dangerous) to the mildly unethical. Kopko states, "There are
degrees of fraud and misleading consumers. Some are scams where the
person doesn't receive anything at all when they send in their
money. Another form of scam is when the customer sends in money,
and they get a product that has no benefit, such as a sugar pill."

Other weight loss scams use questionable practices, such as making
claims for an ingredient-but without scientific studies to back
them up. Kopko adds, "In yet other scams, the product has very low
levels of active ingredients, so the person doesn't get the desired
result."

Some products sell because their names are similar to real
products-even though they don't contain the same ingredients or
quality. Dr. Bruner warns that these knockoffs are frauds: "The
person thinks, 'Oh, I can get this a lot cheaper here...' but be
careful, and check it out thoroughly first."

Kopko has seen all types of weight loss scams during her years with
the Better Business Bureau. She remembers, "Years ago, in our area,
there was a business that sold 'weight loss glasses'; one lens was
blue, the other brown. Supposedly, the two colors 'confused the
brain' and the person didn't get hungry." She adds, "Another fraud
was weight loss "bath powder' that a person pours into the tub,
that promised weight loss."

Today, popular scams are pills, powders, patches, and herbal teas
that supposedly promote weight loss.

One recent scam was a powder taken a few hours before sleep. Kopko
states, "It promised that the fat would "melt away" while you
slept. The only benefit was that the person gave up their bedtime
snack when they took it; there was nothing in the powder to help.
And the person who bought the powder was then deluged with other
products from the company that would 'make the product work
better.' It was all a huge fraud."

Dr. Bruner has also seen a variety of weight loss scams over the
years. She states, "I've seen people wearing inserts in their
shoes; the manufacturers claim that they hit pressure points to
relieve hunger (it doesn't work). Another scam is a '"chocolate
patch' designed to reduce cravings for chocolate, or wearing
special clothing to spot reduce areas." She notes that in Europe,
another popular weight loss fad is getting attention: "In Europe,
right now mesotherapy, injecting a drug into the muscle, is a very
popular fraud."

FTC's spokesperson Shirley Rooker notes that the FTC recently
stopped another popular weight loss scam-and the company was forced
to pay back millions to consumers taken in by its fraudulent ads.
She notes, "The Enforma System claimed that its products increase
the body's capacity to burn fat and would help the body burn more
calories while just standing or sitting around doing nothing, even
while sleeping. And the TV ads stated that consumers could enjoy
fried chicken, pizza, and other high-calorie, high-fat products and
still lose weight. The FTC complaint charged that there was no
proof that Fat Trapper and Exercise in a Bottle really worked."1


Why Aren't They Stopped?
------------------------
With the huge numbers of weight loss frauds out there (it only
takes opening up a magazine, or surfing the Internet to view some),
the question of why they are allowed to continue is raised.

Kopko says, "I get a lot of calls from people who ask, 'Why isn't
something being done?' about a scam. Basically, the answer is:
until we receive complaints, a fraud can't be investigated." She
adds that many times, people who are scammed don't file reports.
"They don't want the bother, or they don't know where to turn. The
complaints we get are probably only a fraction of the problem
that's out there."

She warns that not being shut down is not a guarantee of
reliability. "Just because a business is out there, selling weight
loss products doesn't mean they're legitimate; it may just be that
they haven't been caught yet. This is why it's so important to be
an aware consumer. "

Once complaints are made, law enforcement will step in and start
investigating weight loss frauds. They often prosecute illegal
businesses, and force them to make restitution to their victims.
But Kopko shares that not every questionable weight loss product
can be dealt with in this manner: "Some scams might not be
illegal-just unethical. They market their products in a way that
implies benefits, instead of stating them outright, and skirt the
legal boundaries of false advertising."

In some cases, stopping a fraud takes time because of the decision
over who has jurisdiction, and the time needed to gather the data
to begin prosecuting a company. For instance, the FDA's Moica
Revelle states that they only have jurisdiction over scams in which
a product is proven to be unsafe. "We monitor the quality and
safety of weight loss products; but we don't have jurisdiction if
there's no evidence of harm done."

In many cases of false advertising, the FTC steps in, and uses
information gathered by other agencies to make their case against a
company. Kopko states that the Better Business Bureau, while not
having jurisdiction itself, make their task easier. "We keep
information about businesses on file, including complaints against
them, and share this with law enforcement and government agencies."


How To Protect Yourself From Scams
----------------------------------
One of the best methods of protecting yourself from weight loss
scams is to seek medical advice from a qualified physician who
specializes in weight loss (bariatric medicine). At times, this
means first coming to terms with a realistic view of weight loss.
Dr. Bruner states, "Losing weight isn't simple or easy.

Basically, it means reducing calories and exercising, but it must
be individualized to the person's needs. For instance, the person
with insulin resistance needs a higher protein, lower carbohydrate
diet so they won't feel that they're starving; and those with
allergies (such as to wheat or yeast) will need a diet that avoids
these items."

To protect yourself from scams, check the product out first with
your physician. And if possible, try to avoid "impulse buying".
First investigate the product and the company's reliability with
consumer organizations. This can save you needless expense and
disappointment in the long run.

Another method of avoiding scams is to visit sites that investigate
consumer frauds-and check out a company before buying. Kopko
states, "The Better Business Bureau is a participant with the
Sentinel Database (online at www.consumer.gov/sentinel ) which
allows consumers and law enforcement to view trends and complaints
against businesses. You can also go online to our national web site
at www.bbb.org to check out a company nationally. Just click on
the "consumer info" link, and look up diet fads and scams that have
been reported."

Weight loss scams are on the rise, and the numbers of companies
using fraudulent advertising are multiplying. By taking the time to
carefully investigate a company and its products, and choosing to
work with a qualified physician on your weight loss goals, you can
save yourself needless expense and disappointment. Best of all, you
can get started on the road to real, achievable weight loss goals
while maintaining good health.





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References
1. FTC Audio Features, "Weight Loss Scams", text available online
at http://www.ftc.gov/bcp/conline/audio/weight_loss_scams.htm