Should you lose weight fast?

When you’re trying to lose weight, it’s tempting to want results as fast as possible. But remember, very rapid weight loss is unlikely to help you to maintain a healthy weight long-term. And it comes with health risks.

You can monitor your weight loss progress using our Healthy weight calculator.
 

If you’re trying to lose weight, you’re probably keen to see, and feel, a difference quickly.
It can be tempting to put your trust in one of the countless schemes that promise rapid, easy weight loss.
Unfortunately, even if these fad diets do help you to lose weight, you’re unlikely to maintain a healthy weight in the months and years afterwards.
If you’re visualising a future in which you’ve shed your excess weight, the best choice is to make healthy changes to your diet and levels of physical activity that lead to a safe, steady rate of weight loss, and that last a lifetime.
Weight loss tends to plateau after a while and you may need to make further changes. If after six to nine months you haven’t achieved a healthy weight, talk to your GP for advice on the next steps.

Safe rates of weight loss

If you’re trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That’s between around 1lb and 2lb a week.
Lose weight faster than this, and you are at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell.
Fad diets (that involve simply changing your diet for a few weeks) associated with very rapid weight loss are also unlikely to lead you to a healthy weight in the long-term.

Take action

You can learn more about the diet and physical activity changes that can lead you to a healthy weight future in Lose Weight.
Remember: the goal is not overnight success. The secret is sticking to the changes you’ve made, and you can find useful tips from real-life slimmers in Weight loss motivation.
You can monitor your progress using our Healthy weight calculator. This interactive tool calculates your body mass index (BMI), which is a measure of whether you are a healthy weight for your height.

http://www.nhs.uk/Livewell/loseweight/Pages/should-you-lose-weight-fast.aspx

Why body shape matters

Many doctors now believe that when it comes to your health, your waist measurement is important.

While body mass index (BMI) is a good way to tell if you're a healthy weight, it doesn't tell the whole story.
BMI is a measure of how healthy your weight is for your height. You can find your BMI using our BMI healthy weight calculator.
If your BMI is over the healthy range, this means that you're probably carrying extra fat. But did you know that your health could be at greater risk depending on where you store that fat?
We store spare body fat under the skin and also around the vital organs in our abdomen. Fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs.
Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems.
If you have a lot of fat around your abdomen, you can get advice from the video at the bottom of this page on how to lose it.

Measure your waist

To find your true waist, feel for your hip bone on one side.
Move upwards until you can feel the bones of your bottom rib. Halfway between is your waist. For most people this is where their tummy button is.
Use a mirror the first time to see what you're doing and to make it easier to measure.

For women:

• Ideal: less than 80cm (32")    
• High: 80cm to 88cm (32" to 35")
• Very high: more than 88cm (35")

For men:

• Ideal: less than 94cm (37")
• High: 94cm to 102cm (37" to 40")
• Very high: more than 102cm (40")  

How to calculate waist-to-hip ratio

Working out the risk to your health is simple. Using a tape measure, take the following steps:

1. Measure your hips
2. Measure your waist
3. Divide the waist number by the hip number

A ratio of 1.0 or more in men or 0.85 or more in women indicates that you are carrying too much weight around your middle. This puts you at increased risk of diseases that are linked to obesity, such as type 2 diabetes and heart disease.

Your body shape

If you carry excess weight around your abdomen, that means you're an "apple" shape. Those who carry excess fat around the bottom and thighs are "pear" shaped.
Anyone who is carrying excess weight anywhere on the body would benefit from losing that weight.
But if you're an apple shape, it's particularly important that you take action to achieve a healthy weight.
You can do this by making lifestyle changes to improve your diet and increase your physical activity.
Physical activity can improve the health of anyone who is overweight, and it's not just a matter of burning calories: your heart, lungs and circulation will benefit too.
http://www.nhs.uk/Livewell/loseweight/Pages/Appleorpear.aspx

Diet Doc's Medical Weight Loss Programs Announce the Best Way to Lose Weight

Diet Doc's Medical Weight Loss Programs Announce the Best Way to Lose Weight With Prescription Hormone Treatment Diet Plans That Reset the Metabolism and Deliver Fast Weight Loss Results

Diet Doc's Medical Weight Loss Programs Deliver the Best Way to Lose Weight by Combining Powerful 100% Pure Prescription Hormone Treatments With Customized Diet Plans

LOS ANGELES, Jul 22, 2014 (GLOBE NEWSWIRE via COMTEX) --
Hormones are the body's chemical messengers and work to regulate the metabolism, which is the rate the body burns energy, fat accumulation and body fat distribution. Glands work with the nervous system and the immune system to help the body cope with events and stresses and secrete hormones into the bloodstream. Too many or too few hormones can result in the metabolism becoming sluggish leading to unwanted weight gain and difficulty losing excess weight.
Decades of scientific research have enabled Diet Doc to offer their clients the best way to lose weight quickly and safely with 100% pure prescription hormone treatments and nutritionist-designed and patient specific diet plans. Patients nationwide, even those in the most remote areas of the country, are looking and feeling better than ever before simply by logging onto the computer, completing a simple health questionnaire and scheduling a personal online consultation with one of Diet Doc's highly trained fast weight loss physicians.
During the initial consultation, the physician will isolate potential underlying causes of weight gain, such as hormonal imbalances or improperly functioning organs, and discuss past unsuccessful weight loss attempts. The doctor will recommend and prescribe natural hormone treatments and exclusive diet pills that will help the patient lose weight fast when combined with nutritionist-designed diet plans. This powerful blend not only delivers fast weight loss in the most stubborn and difficult areas of the body, but eliminates the negative side effects of dieting by controlling cravings and hunger and boosting energy.
Patients can rest assured that they are receiving only the highest quality products because all Diet Doc prescription hormone treatments and exclusive diet pills are manufactured in United States based, FDA approved pharmacies. Diet products will be delivered directly to patient's doors and will include a Certificate of Analysis, performed by a third party laboratory, detailing the quality and quantity of all active ingredients.
Because Diet Doc believes that everyone deserves the opportunity to be in charge of their own health, the specially trained weight loss staff willingly shares their wealth of knowledge with each patient. They teach patients the best way to lose weight by educating them on which foods are likely to promote weight loss and better health and which foods produce unhealthy fat accumulation and weight gain. Each patient's progress is closely monitored throughout and patients can call on the experts 6 days per week for questions and advice.
Diet Doc distinguishes itself from its competitors by guiding and supporting each patient's life changing weight loss experience and uniquely designing healthy and delicious diet plans combined with the most potent form of prescription hormone treatments and diet pills. This modern approach to dieting has enabled Diet Doc to become the leader in medical weight loss and has taught thousands of patients the safest and best way to lose weight for restored health and a slimmer waistline.
About the Company:
Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

http://www.marketwatch.com/story/diet-docs-medical-weight-loss-programs-announce-the-best-way-to-lose-weight-with-prescription-hormone-treatment-diet-plans-that-reset-the-metabolism-and-deliver-fast-weight-loss-results-2014-07-22

Work out how much weight you need to lose

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Work out how much weight you need to

Losing Weight - Getting started is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

Your calorie allowance on the plan:

• Men should eat and drink no more than 1,900kcal a day.
• Women should eat and drink no more than 1,400kcal a day.

If you normally eat a lot more than the recommended 2,500kcal for a man and 2,000kcal for a woman you may find it hard to cut back to our suggested calorie limit. If so, aim to reduce your calorie intake gradually over the next few weeks.

Start by using the BMI healthy weight calculator to work out your body mass index (also available as an iPhone app).
Setting a target weight gives you a goal to work towards to keep you focused and motivated while trying to lose weight.
Once you've worked out the weight you want to get to and completion date, download Losing weight - Getting started - our 12-week diet and exercise guide.

Your BMI

Your body mass index (BMI) result tells you if you’re a healthy weight for your height.
If you’re not in the 'healthy weight' range, work out how much you need to lose to be in the healthy range.
Ideally, you should aim for a target weight that gives you a BMI in the healthy weight category (18.5 to 24.9).
If you have lots of weight to lose, then losing enough weight to achieve a healthy BMI may seem pretty daunting.
Instead, you might prefer to set an initial target weight that will improve your health. Losing 5-10% of your current weight has been shown to have significant health benefits. 
Some people like to set themselves small weight loss goals to stay motivated as they work their way towards their overall target weight.

Set SMART goals

For behaviour change to be long-lasting, a simple goal-setting technique called SMART can help. When setting yourself goals like losing weight, try to be SMART about it. SMART stands for:

• Specific: your goal should be precise, ‘I will run three times this week’, rather than general, ‘I will exercise more’
• Measurable: your goal should be measurable
• Achievable: breakdown your overall goal into easy mini-goals
• Relevant: choose goals that apply to your circumstances
• Time-specific: set yourself a time scale for achieving your goal

Whatever target you set, make sure it is realistic and achievable, otherwise you will set yourself up to fail.

Set a target date

Once you’ve worked out a target weight, you should set a date by which you want to achieve it.
When trying to lose weight, it’s tempting to want fast results. But studies show that people who lose weight too fast end up putting it back on again.
Our weight loss guide is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) per week.
Losing weight faster than this, unless under medical supervision, can increase the risk of health problems including malnutrition and gallstones, as well as causing you to feel tired and unwell.
If, for example, you need to lose 10kg (22lbs) to achieve your target weight and you lose weight at a rate of 1kg per week, it will take 10 weeks to lose 10kg.
Write down when you expect to reach your target weight in your diary or somewhere you can see it and use it as a source of motivation.

http://www.nhs.uk/Livewell/weight-loss-guide/Pages/set-your-target-weight.aspx

Weight loss for women

Meet the seemingly innocent foods that could be harming your health and thwarting your slim-down efforts...

So, you’re eating smart but your wholesome diet hasn’t helped you slim down or buzz with energy? We may have the answer – if you’re not getting the results you crave, you could be piling your plate with the wrong foods for your body. We’re all different, and the diet that works for one person may not work for you. So if you’re suffering sore joints, feeling sluggish or simply can’t shift those last few pounds, read up on the culprits that could be standing in the way of your best body ever.
Nightshade vegetables
Are you sitting down? Good, because we’ve got some shocking news to share: tucking into platefuls of veggies might not lead to glowing health. Of course, vegetables aren’t unhealthy, but certain types are thought to exacerbate joint disorders such as osteoarthritis and osteoporosis. Veggies from the nightshade family (named so because they grow at night), such as aubergines, peppers and tomatoes, contain a compound called oxalic acid which inhibits the absorption of calcium – an important mineral for keeping your bones healthy. Nightshade vegetables are also high in an alkaloid called solanine which, when consumed in high volumes, has been linked to inflammation. If you often suffer from joint pain, try cutting these vegetables out for two or three weeks to see if you notice a difference in your symptoms.
Choose this instead: Veggies from the brassica family, such as calcium-packed broccoli, are a good substitute for nightshade vegetables. Serve them with a sprinkle of turmeric, as this spice contains an anti-inflammatory ingredient called curcumin. And give your meals and fresh juices a healthy kick with fiery ginger – it’s packed with compounds called gingerols which help to reduce joint pain.
Grapefruit
Do you start your day with a tall glass of grapefruit juice? Many prescription medications, from cholesterol-lowering statins to some forms of the Pill, interact with grapefruit – when taken together, the fruit can interfere with the way the drug is broken down. A 2012 study by scientists at Lawson Health Research Institute in London found that grapefruit interacts with a whopping 43 major prescription drugs. They also found that eating one grapefruit a day or drinking a 200ml glass of juice was enough to cause side effects including heart problems.
Choose this instead: If you’re taking any prescription medications always read the labels and cut out grapefruit where advised. Opt for veg-based smoothies instead of supermarket juices to downgrade your risk.
Yoghurt
Yoghurt has a (well-deserved) reputation for easing digestive disorders thanks to its hefty probiotic content. Natural yoghurt is also a great source of protein and calcium. The bad news? Experts have linked dairy intake with an exacerbation of seasonal allergies. It’s thought casein, a natural protein in dairy, may increase mucus production. If you think you might have a sensitivity to dairy, go without for two weeks to see how you feel.
Choose this instead: Switch to coconut yoghurts – these are dairy, soya and gluten free, making them ideal for those with food intolerances and vegans. Try Coyo Natural Coconut Milk Yoghurt, £1.99, ocado.com.
Peanut butter
Peanut butter is one of the nation’s favourite spreads, but many brands are chock-full of salt, sugar and trans fats. As far as nuts go, peanuts are considered the least healthy as they can contain toxic compounds called aflatoxins, thought to cause inflammation.
Choose this instead: Replace it with raw almond, Brazil nut or cashew nut butter. These are high in protein, vitamins and minerals and available from health stores.
Margarine
If you studiously avoid butter in favour of vegetable oil spreads in an effort to do your health and waist a favour, your ticker may be taking a hit. Margarine is made by heating fat molecules to high temperatures and adding chemicals to change the colour to yellow. Scientists at the National Institute of Health in the US found that eating margarine can double the risk of heart disease. On the other hand, spreading your morning toast with butter will naturally increase your levels of vitamin A and ‘good’ cholesterol – essential ingredients for a healthy nervous system, strong eyes and a smart brain.
Choose this instead: Sidestep vegetable oil-based spreads next time you’re doing your supermarket shop and look out for organic, unsalted butter instead. Organic butter is churned from milk produced by cows that have been reared outdoors.
Wheat bran
Wheat bran is often billed as a wonder food for healthy bowels. Although this breakfast staple is high in insoluble fibre – the kind you need to bulk up waste products and send them out of your system – it has an abrasive action on the insides of your gastrointestinal tract (think rubbing sandpaper on your insides). Not surprisingly, this interferes with digestion and can leave you feeling heavy and bloated. Wheat bran is also a mass-produced product, grown on soil which is relatively low in minerals, resulting in a product with few health benefits.
Choose this instead: Swap your bowl of bran flakes for a healthy bowl of quinoa porridge, made with a dairy-free milk such as almond or coconut milk, and serve it with a sprinkle of mixed seeds and berries.
Potatoes
Spuds are a fabulous source of potassium and vitamin C, but their starch content makes them a high glycaemic load (GL) vegetable. The starch is quickly absorbed by the body, causing your blood sugar to shoot up. High blood sugar levels can make it harder for you to lose weight and puts you at risk of developing type 2 diabetes over time.
Choose this instead: New potatoes are considered one of the lowest GL spuds, so opt for these over your usual white potatoes. To lower the blood sugar effect, bake rather than boil your potatoes and eat them with protein, such as fish or meat. To add some variety to your diet, try munching on sweet potato or butternut squash as an alternative to spuds – they’re great mashed or baked.

http://www.womensfitness.co.uk/weight-loss/1054/weight-loss-for-women

10 foods to help you lose weight

Bad news first! There's no miracle food stuff that'll make the weight drop off. If there were we'd all be slim and the diet industry wouldn't exist.

The good news is there are certain foods which will make you feel fuller, help keep hunger at bay and control cravings. So they make it easier to eat fewer calories without feeling hunger pangs.

So stick a few of these top ten on your shopping list if you're trying to lose weight:

1. Beans

Beans are a great source of protein.
They are high in fibre and slow to digest which makes you feel fuller for longer and may help reduce the urge for between-meal snacking.
"Foods such as beans, peas and lentils are cheap, nutritious and delicious. They are a really helpful tool for weight loss and management because they are low in fat and a good source of filling protein," says registered dietitian, Helen Bond.

2. Soup

Tinned, fresh or homemade - soup is comforting and filling. For a lunch choice it usually has far fewer calories than a sandwich. Vegetable soups also provide at least one of your ‘five a day’ fruit and vegetable goals.
Research at the University of Pennsylvania shows if you start a meal with a bowl of soup it helps to fill up your stomach and curb your appetite.
"Psychologically, eating a starter makes you feel like you are eating more, while physiologically it gives your brain time to recognise you are filling up," says Helen.

3. Chicken breasts and salmon steaks

Both are great sources of lean protein. Studies have shown that protein is good at making you feel full.
"One of the main reasons why people break a diet is because they feel
hungry," says Dr Alex Johnstone, an expert in obesity from the Rowett Institute for Nutrition and Health in Aberdeen.
"Dietary strategies that can promote satiety and satiation to promote feeling fuller, can help maintain a calorie controlled diet. High protein diets are one effective strategy for achieving this," she says.

4. Vegetables

Green vegetables are lower in calories and packed with more nutrients than their more starchy relatives like parsnip and potato.
Fill up your plate with green beans and asparagus and it'll take you time to chomp through your veggies. You'll also psychologically feel fuller if you can see you've eaten a whole plate full.
Research in 2011 published in the Journal of Clinical Nutrition has suggested if you load up your favourite meals with additional vegetables, you get fewer calories with the same great flavours.
For example when pureed cauliflower or courgette was added to macaroni cheese in one test, people liked the dish as much but ate 200 to 350 fewer calories.
Grated carrot and finely chopped onions cook quickly in a Bolognese sauce base, adding more healthy vegetables to your meal, making your meat portions go further and lowering the calories-per-serving of the final dish.
Use vegetables in place of other more calorific ingredients. Make pretend pasta by cutting courgettes lengthways with a vegetable peeler or have a chilli loaded onto a mound of shredded up lettuce rather than rice.

5. Eggs and porridge

Stocking up on healthy, breakfast foods is essential if you want to feel full and stick to your healthy eating plan.
Forget the cartoon character cereals that are usually packed with sugar and opt instead for porridge made with milk or poached eggs on wholemeal toast. "Countless studies have shown that breakfast eaters are slimmer than those who skip it," says Helen.
Eggs in particular are good for dieters. A US study found people who have two eggs for breakfast eat 400 fewer calories during the rest of the day as the feelings of fullness remain for longer.

6. Sausage

It doesn't sound as though sausage should be on anyone's diet shopping list but studies have shown that a protein rich start helps you resist snacks for the rest of the day.

In one small study of a group of obese young women, those who started the day with 35 grams of protein as part of a 350kcal breakfast felt fuller right away compared to those on a standard, modest protein breakfast.

The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast or who had skipped breakfast entirely.

7. Nuts

A small handful of nuts like almonds, peanuts, walnuts, or pine nuts although quite high in calories does make you feel fuller.
Research shows that when people munch on nuts they automatically eat less at later meals.
"They contain an unsaturated fat called oleic acid which has been shown to help to curb hunger," says Helen.
She says you only need a golf ball size portion (1oz/25g) to get the benefits.

8. Apples

Stick a bag of apples into your shopping trolley.
Research in the Journal Appetite in 2009 shows that whole fruit blunts appetite in a way that fruit juices and purees don't. One reason is that raw fruit contains more fibre. Also chewing sends signals to our brain that we've eaten something substantial.
A study in Brazil found women who ate an apple or pear before a meal lost more weight than those who didn't.

9. Yoghurt

There's plenty of choice down the yoghurt aisle but as a dieter pick plain Greek style yoghurt as it contains more protein and less sugar than other varieties and will fill you up more.
A study from the University of Washington found that people who had a yoghurt snack felt less hungry and fuller than if they'd had a juice or a fruit flavoured milkshake of the same calorific value.

10. Brown rice and whole wheat pasta

Forget the white carbs if you want to feel fuller for longer.  Wholegrain carbs like brown rice and whole wheat pasta have a naturally lower glycaemic index, which means it takes longer for your body to extract their carbohydrates, resulting in a steadier rise and sustained blood sugar level. They are slower to release energy so help reduce hunger between meals, making snacking less likely.
"Increasing your intake of fibre is one of the best plans for weight loss because high fibre foods are harder to digest and therefore help to keep your digestive system in tip-top condition and running smoothly" says Helen.

And finally one for luck - chocolate

It sounds too good to be true, but a study of healthy, normal weight men showed that after eating 100g of dark chocolate the calorie intake from a pizza meal 2 hours later was reduced by 17%. Milk and white chocolate didn’t have the same effect. Whether the effect would be similar for dieters, or women with chocolate cravings, has yet to be demonstrated. Probably the best advice is to have a little of what you fancy when it comes to chocolate, and leave the 150g bars on the supermarket shelf.  
http://www.webmd.boots.com/diet/features/foods-to-help-lose-weight?page=3

The eatwell plate

The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet. 

View a larger version of the eatwell plate (PDF, 1.6Mb)

It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week. Try to choose options that are lower in salt when you can.
Eating healthily is about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight.
Based on the eatwell plate, try to eat:

Plenty of fruit and vegetables

Did you know that we should be eating at least five portions of a variety of fruit and veg every day?
More on 5 A DAY

Plenty of potatoes, bread, rice, pasta and other starchy foods

Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
More on starchy foods

Some milk and dairy foods

Go for lower-fat milk and dairy foods. These are healthier options to help you get enough protein and calcium.
More on milk and dairy foods

Some meat, fish, eggs, beans and other non-dairy sources of protein

These are important sources of protein, vitamins and minerals, and form part of a healthy balanced diet.
More on meat, fish, eggs, and pulses

Just a small amount of foods and drinks that are high in fat or sugar

Cut down on fat and sugar by eating fewer sweets, cakes and biscuits, and drinking fewer sugary soft drinks.
More on fat and sugar

Is the eatwell plate for me?

The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin.
However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Breastfeeding: the first few days and Your baby's first solid foods.
Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them.

http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx

 

Eating processed foods

Processed foods aren't just microwave meals and other ready meals. The term 'processed food' applies to any food that has been altered from its natural state in some way, either for safety reasons or convenience. This means you may be eating more processed food than you realise.

Processed foods aren't necessarily unhealthy, but anything that’s been processed may contain added salt, sugar and fat.
One advantage of cooking food from scratch at home is that you know exactly what is going into it, including the amount of added salt or sugar.
However, even homemade food sometimes uses processed ingredients. Read on to find out how you can eat processed foods as part of a healthy diet.

What counts as processed food?

Most shop-bought foods will have been processed in some way.
Examples of common processed foods include:

• breakfast cereals
• cheese
• tinned vegetables
• bread
• savoury snacks, such as crisps 
• meat products, such as bacon
• "convenience foods", such as microwave meals or ready meals
• drinks, such as milk or soft drinks

Food processing techniques include freezing, canning, baking, drying and pasteurising products.
Dietitian Sian Porter says: "Not all processed food is a bad choice. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria. Other foods need processing to make them suitable for use, such as pressing seeds to make oil.
"Freezing fruit and veg preserves most vitamins, while tinned produce (choose those without added sugar and salt) can mean convenient storage, cooking and choice to eat all year round, with less waste and cost than fresh."

What makes some processed foods less healthy?

Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavour more appealing and to prolong their shelf life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.
This can lead to people eating more than the recommended amounts for these additives, as they may not be aware of how much has been added to the food they are buying and eating. These foods can also be higher in calories due to the high amounts of added sugar or fat in them.
Furthermore, a diet high in red and processed meat (regularly eating more than 90g a day) has also been linked to an increased risk of bowel cancer. Some studies have also shown that eating a large amount of processed meat may be linked to a higher risk of cancer or heart disease.

What is processed meat?

Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.
The Department of Health recommends that if you currently eat more than 90g (cooked weight) of red and processed meat a day, that you cut down to 70g a day. This is equivalent to two or three rashers of bacon, or a little over two slices of roast lamb, beef or pork, with each about the size of half a slice of bread.
However, it's important to remember that the term "processed" applies to a very broad range of foods, many of which can be eaten as part of a healthy, balanced diet.

How can I eat processed foods as part of a healthy diet?

Reading nutrition labels can help you choose between processed products and keep a check on the amount of processed foods you're eating that are high in fat, salt and added sugars.
Adding tinned tomatoes to your shopping basket, for example, is a great way to boost your 5 a day. They can also be stored for longer and cost less than fresh tomatoes – just check the label to make sure there's no added salt or sugar.
Most pre-packed foods have a nutrition label on the back or side of the packaging.
These labels include information on protein, carbohydrate and fat. They may provide additional information on saturated fat, sugars, sodium and salt. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a processed food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar. These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g 

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
For example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.
If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green. So, when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.
However, even healthier ready meals may be higher in fat and other additives than a homemade equivalent. That's not to say that homemade foods can't also be high in calories, fat, salt and sugar, but if you make the meal yourself, you'll have a much better idea of what's gone into it. You could even save yourself some money, too.

http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx

Weight loss Statistics

Overweight people in the world:

1,593,538,795

Money spent on weight loss programs in the USA today:

$ 129,464,064

Overweight people in the world - definitions, sources and methods

Overweight definition: overweight is a person with a body mass index (BMI) over 25 kg/m2.
BMI is defined as the weight in kilograms divided by the square of the height in metres (kg/m2)

The data on obesity displayed on the Worldometers' counter is based on the latest statistics published by the World Health Organization (WHO).

Globally, there are more than 1 billion overweight adults, and the number is growing.

Spending on weight-loss programs and products in the USA

According to the U. S. Food and Drug Administration (FDA) Americans spent an estimated $30 billion a year in 1992 on all types of diet programs and products, including diet foods and drinks.

Marketdata, a market research firm that has tracked diet products and programs since 1989 releases its findings in its biennial study: "The U.S. Weight Loss & Diet Control Market." which in its 2007 study estimates the size of the U.S. weight loss market at $55 billion. It is now estimated to have reached over $60 Billion.

 

References and useful links

• Obesity and Overweight (WHO) - Facts and statistics by the World Health Organization
• U.S. Weight Loss Market Worth $46.3 Billion in 2004 — Forecast to Reach $61 Billion by 2008
• Marketdata Enterprises - publishes "The U.S. Weight Loss & Diet Control Market" - The study presents dollar value & growth rates of 10 major weight loss market segments (early 1980s to 2006, trends, developments, current status reports/estimates, 2010 forecasts) for: diet soft drinks, artificial sweeteners, health clubs, commercial diet left chains, mail order and multi-level marketing diet plans, diet books and exercise videos, children’s weight loss camps and adult residential facilities, medically supervised programs (weight loss surgery, MDs, RDs, and nutritionist-based diet plans, hospitals/clinic programs, Rx diet drugs, bariatricians), retail meal replacements and diet pills, low-calorie dinner entrees & low-carb foods.


• Gynecomastia Pills to Burn Chest Fat


• The Facts About Weight Loss Products and Programs - Presented as a Public Service in 1992 by the US Federal Trade Commission, Food and Drug Administration, and National Association of Attorneys General.

http://www.worldometers.info/weight-loss/

10 surprising 100-calorie snacks

Tuck into some of the nation's favourite treats without derailing your diet with these surprising 100-calorie snacks. 

From British classics like a cheese toastie to a silky banana milkshake, you can enjoy these popular snacks and stay in control of your calories.

Most of these low-calorie bites from dietitian Azmina Govindji require only three ingredients and take less than five minutes to prepare.

Cheese and tomato toastie - 93kcal (390kJ)

A slimmed-down version of an all-time British classic but no less scrumptious. Simply chop the tomato and spring onion over a slice of crispbread, cover with grated cheese and place under a pre-heated grill for a couple of minutes.

• 1 wholegrain crispbread: 39kcal (164kJ)
• 15g grated 30% less fat mature cheese: 47kcal (197kJ)
• 40g tomato: 7kcal (29kJ)
• An optional sprinkling of chopped spring onion (calories nominal)

Hot chocolate with marshmallows - 99kcal (416kJ)

Lose yourself for an instant in this indulgent hot chocolate. For a bit of guilt-free luxury, we've added a sprinkling of airy marshmallows and frothed the mixture.

• 1 sachet of diet hot chocolate: 60kcal (252kJ)
• 200ml of hot water
• 12g of mini marshmallows: 39kcal (164kJ)

'Three-fruit' fruit salad - 102kcal (428kJ)

Refreshing and easy to make, this 'three-fruit' fruit salad, which includes store-cupboard-friendly tinned pineapple, provides two-and-a-half portions of your recommended 5 A Day.

• 50g of seedless black grapes, cut in half: 30kcal (126kJ)
• 50g of a diced apple: 26kcal (109kJ)
• 100g of chopped tinned pineapple in juice: 46kcal (193kJ)

Cheese and pickle canapés - 100kcal (420kJ)

Enjoy not one but three of these party nibbles without breaking the calorie bank. Use a potato peeler to get melt-in-your-mouth wafer thin cheese slices and top with gherkin slices and pickle.

• 3 water biscuits: 42kcal (176kJ)
• 15g of 30% less fat mature cheddar: 46kcal (193kJ)
• 30g gherkin: 4kcal (17kJ)
• 6g (1 teaspoon) of pickle: 8kcal (34kJ)

Strawberries and cream - 92kcal (386kJ)

No, your eyes aren't deceiving you: you can enjoy this summer favourite for under 100kcal (420kJ). Best prepared with perfectly ripe strawberries, which are now available all year round.

• 110g of strawberries: 30kcal (126kJ)
• 30g half fat crème fraîche: 62kcal (260kJ)

Smoked salmon and cream cheese parcels - 106kcal (445kJ)

For a touch of sophistication, try these delicate smoked salmon parcels. To prepare, place four strips of salmon on an even surface and spread 5g of soft cheese mixed with some dill at one end of each strip. Starting from the cheese end, gently fold each strip into rolls.

• 48g of smoked salmon cut into four even strips: 68kcal (286kJ)
• 20g of medium fat soft cheese (5g per parcel): 36kcal (151kJ)
• 2ml of lemon juice: 2kcal (8.4kJ)
• Optional sprinkling of fresh dill (calories nominal)

Apple and peanut butter - 96kcal (403kJ)

Craving something crunchy and nutty? These fresh apple slices and peanut butter are the perfect combination to keep you going until your next main meal.

• 50g sliced apple: 26kcal (109kJ)
• 12g (1 teaspoon) of peanut butter: 70kcal (294kJ) 
• Optional sprinkling of cinnamon (calories nominal)

Baked beans on toast - 99kcal (416kJ)

Perhaps the ultimate in comfort food, we believe you should still be able to enjoy this national treasure even if you're watching your calories. Weigh your slice of bread once it's been toasted.

• A 22g slice of toasted wholegrain or wholemeal bread: 48kcal (202kJ)
• 60g of baked beans: 51kcal (214kJ)
• Optional sprinkling of chives (calories nominal)

Banana milkshake - 98kcal (412kJ)

Not sure what to do with over-ripe bananas? Why not transform your speckled bananas into a smooth and creamy milkshake. To maximise the sweetness of the milkshake, use very ripe bananas. Blend the bananas with the milk and sprinkle on some cinnamon.

• 100ml of semi-skimmed milk: 46kcal (193kJ)
• 55g very ripe banana: 52kcal (218kJ)
• Optional sprinkling of cinnamon (calories nominal)

Home-made popcorn - 89kcal (374kJ)

The smell of freshly made popcorn is up there with freshly baked bread. A good source of fibre, popcorn will keep you feeling full for longer, making it an ideal snack. Plus, it's really easy to make!

• 20g of popping corn: 62kcal (260kJ)
• 3g (1 teaspoon) of oil: 27kcal (113kJ)
• Optional sprinkling of chilli powder and Worcestershire sauce (calories nominal) http://www.nhs.uk/Livewell/loseweight/Pages/surprising-100-calorie-snacks.aspx

Weight loss tips

Many doctors now believe that when it comes to your health, your waist measurement is important.

Why lose weight?

Obesity causes 9,000 premature deaths in England every year and reduces life expectancy by an average of nine years.
It's also linked to serious health problems and increases the risk of type 2 diabetes, heart disease and cancers of the breast, colon and prostate.
Most people who are overweight can blame their excess weight on eating more calories than they burn.
That means there are two main options if you want to lose weight: eat less or do more physical activity. The best way to lose weight is a combination of the two.

Weight loss tips

You can reduce your risk of obesity-related health problems by losing weight through eating more healthily and doing more physical activity.
There are many articles to help you attain a healthy weight in our lose weight section.
You can cut down on calories by making simple healthy food swaps in your everyday diet.  
It’s not just small changes to your eating habits that can make a big difference. Getting more physical activity also helps you shed the pounds. You can do it in just three short bursts each day with these ten-minute workouts.
Even if you're well on the way to your target weight, there'll be plenty of temptation to overindulge. See our tips on how to avoid the diet danger zones.
One excuse for choosing a quick, fat-laden supper is that healthy eating is expensive. Learn how to eat well on the cheap, saving the pennies as well as calories.
Two-thirds of dieters regain all the weight they've lost within four years. For advice on how to stop piling the pounds back on, read about how to lose weight for life.  

http://www.nhs.uk/Livewell/men1839/Pages/weight-loss-tips.aspx