Lose Weight by Harnessing the Power of Group Support

According to an independent study conducted in Great Britain, Australia and Germany, overweight people who were referred to Weight Watchers by their doctors lost twice as much fat as those who received standard dieting and exercise advice from their physicians.

Researchers, enthusiastic about the study's results and the potential for replicating the methods used, deduced that an important factor was the support and influence of a group as opposed to "trying to go it alone."

If you're trying to lose weight, tapping into the power of peer group support may bring you the best results.

Putting Peer Group Support to Work For You

1. Feel validated.

For many people, the most important component of a peer support program is joining up with others who share their experiences and goals.

It's easier to empathize when you really know what someone is going through because you've lived through similar events.

2. Develop a sense of community.

Your weight loss buddies can become like a second family. You share each other's struggles and victories.

3. Address emotional issues.

Being overweight can be more than a physical health issue. You may need support to overcome emotional eating habits or deal with social stigmas.

4. Get practical assistance.

People who have reached their own weight loss goals are in an ideal position to advise you about what really works.

Focus on improving your daily routine and locating helpful resources in your community.

5. Change your behavior.

Losing significant weight and keeping it off involves choosing the right foods and much more. You'll learn a broad range of behaviors for eating better, exercising and managing stress.

6. Take a long term perspective.

Maintaining a steady weight is more important than losing a couple of dress sizes for your wedding day. Learn skills that will keep you fit for life.

7. Remain flexible.

Your body and living conditions will change at different times in your life. Be prepared to adapt your diet and workouts to your current needs.

8. Stick to your budget.

While some expensive diet products have little research to back up their claims, peer group support is effective and affordable. Many services are reasonably priced or even free.

Insurance plans or government programs may even help cover the costs of such programs.

9. Discover the power of reciprocity.

One of the most amazing benefits of peer support programs is the phenomena by which people help themselves by helping others.

You become empowered and make more progress while you reach out to others.

Understanding the Limits of Peer Group Support

1. Eat less and exercise more.

Of course, diet and exercise are essential along with group support if you want to take off some pounds.

Eat a balanced diet and try to get at least a half hour of exercise at least three days a week.

2. Talk with your doctor.

Peer support programs complement medical care rather than replace it. It's especially important to follow your doctor's recommendations if you have conditions like diabetes or high blood pressure.

3. Adapt successful techniques to your own needs.

Health experts acknowledge that Weight Watchers members are currently mostly white women.

Men seem to find these programs less appealing, so you may need to consider how to modify these techniques for your own situation.

4. Consider online options.

If there is no established program in your immediate area, you can still find support. Weight Watchers and other organizations offer online programs or telephone support.

You may even be able to start your own group through a community organization.

Losing weight the healthy way is a gradual process that needs to be sustained for life. Increase your chances of success by putting peer group support to work for you along with a sensible diet and regular exercise

Stay Healthy With the New USDA Dietary Guidelines

Every five years, the federal government updates its dietary guidelines to help American stay healthy.

The recently announced USDA 2010 guidelines place more emphasis on achieving a healthy body weight and choosing nutrient-dense foods and beverages to confront the national obesity epidemic and reduce diseases. Below you'll find the key recommendations.

Achieving a Healthy Weight

1. Maintain a healthy body weight.

More than one third of children, 72% of men, and 64% of women are overweight or obese in the United States.

To lose that excess weight, most of us will need to cut back on calories and increase our levels of physical activity.

2. Control portion sizes.

You can still enjoy the foods you love, but practice moderation. Try a small scoop of ice cream garnished with lots of fresh berries.

Measure out an ounce of nuts, which is about 20 almonds, for an afternoon snack.

3. Fill half your plate with vegetables and fruits.

One simple way to cut back on calories is to make at least half of each meal vegetables and fruits.

Just be sure to go easy on any added fats and sugars like butter or sweetened salad dressing.

4. Replace fats that are solid at room temperature with liquid fats.

Save the butter for special occasions. Dip whole-wheat pita triangles in extra virgin olive oil. Make foods from scratch so you can control the amount and type of oils used.

Consuming Nutrient-Dense Foods and Beverages

1. Make whole grain foods 50% or more of your diet.

Whole grain products have far more nutrients than refined grains. When you're food shopping, look for the percentage of whole grains in products.

When you're baking, try blending whole-wheat flour and white flour together until your taste buds adjust.

2. Seek variety in your vegetables.

If your salad looks pretty, it may be better for you. Different colored vegetables contain different nutrients.

Look for dark green spinach and broccoli, red beets and peppers, and orange carrots and squash.

3. Drink more water.

Sugary soft drinks are loaded with empty calories. Even diet sodas may make you crave more sweets and weaken your bones.

Switch to water so you can save those calories for more nutritious offerings. Add a wedge of lime to enhance the flavor.

4. Put more seafood in your diet.

Aim for at least 8 ounces of seafood a week by replacing meat or poultry with fish at least twice a week. Broiling fish fillets takes less than 10 minutes.

5. Plan your meals around plant-based foods.

Even if you're not a vegetarian, planning some meals around vegetarian foods gives you additional delicious options for light eating.

Beans are a cheap and satisfying source of protein for soups or burritos. Turn a salad into a main dish by tossing in lentils or nuts.

Additional Recommendations

1. Eat less salt.

The general recommendation is up to 2,300 milligrams of sodium per day. If you're over age 51, African-American, or have certain conditions like diabetes, keep under 1,500 milligrams per day.

Read the labels on processed foods because they're often the worst culprits.

2. Take additional steps if you're pregnant or breastfeeding.

Follow your doctor's recommendations for taking iron supplements. Choose foods that supply iron like meat, poultry and fish.

Eat a varied diet that includes sources of folate and ask your doctor about folic acid supplements.

3. Prevent food borne illnesses.

Follow the four basic food safety principles of cleaning, separating, cooking and chilling. Some foods should be avoided altogether like unpasteurized dairy products and undercooked animal foods.

Wash fruits and vegetables thoroughly and use separate cutting boards for meat and produce. Store leftovers in the refrigerator or freezer.

The 2010 government food guidelines are based on the most current scientific research. By incorporating them into your everyday life, you can help you and your family to live longer and enjoy a better quality of life.

Learn more about your health online when you read the rest of our information here about: Weight Loss - free online guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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