Are We Becoming Professional Dieters?

When I read this open letter from a weight loss consultant to her clients, I had to agree with many of her observations. Everywhere you turn, there is CONSTANT pressure to feel you should be thin, toned and fit. You should have the apparent willpower to resist any 'bad' foods and exercise like some sort of army troop, bouncing out of bed every morning straight on schedule.

To transform yourself into your fitness inspiration, you may start falling prey to obsessive diet and exercise patterns, where you are ruled by what you should and shouldn't be doing. You might start to cancel social events to avoid the party food and drink or to get an extra workout in.

While a healthy attitude to balancing food and exercise is key to a healthy body, I don't recommend trying to change the way you look at the expense of your sanity! Let's face it, unless you are Miranda Kerr, you won't see her body looking back at you in the mirror. What we ultimately need to work towards is acceptance and self love. Anything extreme and gruelling can't last forever and a healthy lifestyle with balance is most achievable.

We are smart enough to know all that you really need to do is eat real food, move your body and whatever comes with that is about acceptance. A healthy lifestyle will lead to a healthy body, and each person is different in terms of what will work best for you.

Having the perfect body would be fun but it wouldn't dramatically change your life. Making peace with yourself and learning self-acceptance is what will make the real difference to your overall happiness.

Read this post to see the open letter.
The Open Letter:

I WORKED at a popular weight loss company for three years. I loved my job there. I LOVED my clients. I loved making a connection and sharing my knowledge. And I learned a lot about nutrition, about dieting and weight loss and what works and what doesn't.

My job was to be a weight loss consultant, and I learned that job very well. I can design a 1200 calorie meal plan, tell you which activities are most likely to make the number on the scale go down, and how many carbs are in a cup of rice. I can talk the diet game like it's my business...because it was. Volumise with vegetables. Don't go too long in between meals. Start with a bowl of broth-based soup. Are you drinking enough water? Did you exercise enough? Did you exercise too much? Let's look at your food journal...

This is not an anti-weight loss company post (although I could write that too). It's a letter to each and every woman that I unknowingly wronged. My heart is beating a little bit faster as I write this, and so I know this needs to be said. The words have been playing in my head for months. Sometimes it just takes time for me to get up the courage to say the right thing.

So here goes:

"Dear Former Weight Loss Clients (you know who you are):

I'm sorry.

I'm sorry because I put you on a 1200 calorie diet and told you that was healthy. I'm sorry because when you were running 5x a week, I encouraged you to switch from a 1200 calorie diet to a 1500 calorie diet, instead of telling you that you should be eating a hell of a lot more than that. I'm sorry because you were breastfeeding and there's no way eating those 1700 calories a day could have been enough for both you and your baby. I'm sorry because you were gluten intolerant and so desperate to lose weight that you didn't put that on your intake form. But you mentioned it to me later, and I had no idea the damage you were doing to your body. I'm sorry because I think I should have known. I think I should have been educated better before I began to tell all of you what was right or wrong for your body.

I'm sorry because I made you feel like a failure and so you deliberately left a message after the center had closed, telling me you were quitting. I thought you were awesome and gorgeous, and I'm sorry because I never told you that. I'm sorry because you came in telling me you liked to eat organic and weren't sure about all the chemicals in the food, and I made up some BS about how it was a "stepping stone." I'm sorry because many of you had thyroid issues and the LAST thing you should have been doing was eating a gluten-filled, chemically-laden starvation diet. I'm sorry because by the time I stopped working there, I wouldn't touch that food, yet I still sold it to you.

I'm sorry because it's only years later that I realise just how unhealthy a 1200 calorie diet was. I stayed on a 1200-1500 calorie diet for years, so I have the proof in myself. Thyroid issues, mood swings, depression, headaches ... oh and gluten intolerance that seemed to "kick in" after about a month of eating the pre-packaged food. Was it a coincidence? Maybe.

I'm sorry because you had body dysmorphic disorder, and it was so painful to hear the things you said about yourself. You looked like a model, and all of my other clients were intimidated by you, asked me why you were there because clearly you didn't need to lose weight. And yet you would sit in my office and cry, appalled that a man might see you naked and be disturbed by the fat that didn't actually exist. I'm sorry because you should have been seeing a therapist, not a weight loss consultant.

I'm sorry because you were young and so beautiful and only there because your mother thought you needed to lose weight. And because there were too many of you like that. Girls who knew you were fine, but whose mothers pushed that belief out of you until you thought like she did. Until you thought there was something wrong with you. And the one time I confronted your mother, you simply got switched to a different consultant. I think I should have made more of a stink, but I didn't. I'm sorry because you were in high school and an athlete, and I pray that you weren't screwed up by that 1500 calorie diet. Seriously, world? Seriously? A teenage girl walks in with no visible body fat and lots of muscle tone, tells you she's a runner and is happy with her weight ... but her mother says she's fat and has to lose weight and so we help her do just that. As an individual, as women, as a company, hell, as a nation, we don't stand up for that girl? What is wrong with us? There ain't nothing right about that. Nothing.

I'm sorry because every time you ate something you "shouldn't" or ate more than you "should," I talked about "getting back on the bandwagon." I cringe now every time someone uses that phrase. When did the way we eat become a bandwagon? When did everyone stop eating and become professional dieters? I'm sorry because I get it now. If you're trying to starve your body by eating fewer calories than it needs, of course it's going to fight back. I used to tell you that then, when you wanted to eat less than 1200 calories a day. The problem was, I thought 1200 was enough. I thought that was plenty to support a healthy body. Why did I believe that for so long? I'm sorry because I wasn't trying to trick you or play games to get your money. I believed the lies we were fed as much as you did.

And it wasn't just the company feeding them to me. It was the doctors and registered dietitians on the medical advisory board. It was the media and magazines confirming what I was telling my clients. A palm-sized portion of lean chicken with half a sweet potato and a salad was PLENTY. No matter that you had "cravings" afterwards. Cravings are a sign of underlying emotional issues. Yeah, sure they are. I'm a hypnotherapist with a past history of binge eating disorder. I KNOW cravings are a sign of underlying emotional issues. Except when they're not. Except when they're a sign that your body needs more food and you're ignoring it. Then they're a sign that your 1200 calorie diet is horseshit. Then they're a sign that you've been played.

And that's mostly why I'm sorry. Because I've been played for years, and so have you, and inadvertently, I fed into the lies you've been told your whole life. The lies that say that being healthy means nothing unless you are also thin. The lies that say that you are never enough, that your body is not a beautiful work of art, but rather a piece of clay to be moulded by society's norms until it becomes a certain type of sculpture. And even then, it is still a work in progress.

I owe you an apology, my former client and now friend, who I helped to lose too much weight. Who I watched gain the weight back, plus some. Because that's what happens when you put someone on a 1200 calorie diet. But I didn't know. If you're reading this, then I want you to know that you have always been beautiful. And that all these fad diets are crap meant to screw with your metabolism so that you have to keep buying into them. I think now that I was a really good weight loss consultant. Because I did exactly what the company wanted (but would never dare say). I helped you lose weight and then gain it back, so that you thought we were the solution and you were the failure. You became a repeat client and we kept you in the game. I guess I did my job really well.

And now I wonder, did I do more harm than good? When I left, you all wrote me cards and sent me flowers. I still have those cards, the ones that tell me how much I helped you, how much I cared. But I'm friends with some of you on Facebook now, and I look at your photos and you look happy. And beautiful. And not because you lost weight since I saw you last. But because I see YOU now. You. Not a client sitting in my chair, asking for my assistance in becoming what society wants. But you, a smart and lovely woman, who really doesn't need some random company telling her there's something wrong with her.

So I'm sorry because when you walked in to get your meal plan, I should have told you that you were beautiful. I should have asked you how you FELT. Were you happy? Did you feel physically fit? Were you able to play with your kids? There were so many of you who never needed to lose a pound, and some of you who could have gained some. And maybe sometimes I told you that. But not enough. Not emphatically. Because it was my job to let you believe that making the scale go down was your top priority. And I did my job well.

I am sorry because many of you walked in healthy and walked out with disordered eating, disordered body image, and the feeling that you were a "failure." None of you ever failed. Ever. I failed you. The weight loss company failed you. Our society is failing you.

Just eat food. Eat real food, be active, and live your life. Forget all the diet and weight loss nonsense. It's really just that. Nonsense.

And I can't stop it. But I can stop my part in it. I won't play the weight loss game anymore. I won't do it to my body, and I won't help you do it to yours. That's it. End game.

- Iris

This post originally appeared on yourfairyangel.com

Goop's Q&A with Tracy Anderson

I subscribe to Gwyneth Paltrow's blog and website, Goop. It gives you an interesting dose of news of health and wellbeing, fitness, environmentally friendly products and hot new restaurants. Gwyneth's fitness guru, Tracy Anderson is often featured on the website and the latest edition was a question and answer session with the celebrity trainer. Tracy is an advocate of exercising and eating to her own developed method of success to achieve your perfect body. Instead of repetitive cardio and heavy strength work, Tracy prefers dancing and targeted moves to enhance your body shape without adding bulk.

Ultimately I think it should be about what works for you, and this method works for her and many of her clients. I do enjoy doing her dancing DVD's as a break from my usual cardio routine and her targeted exercises really hit those trouble spots. However, she doesn't vouch for women doing heavy weights but I quite enjoy this type of training in the gym, and it does help you reach a higher calorie burn. At the end of the day, it is up to you to decide what training method you want to follow. It is a worth a read though, especially if you are not getting desired results. Read on to hear some interesting answers from Tracy on diet and exercise, some of which may explain why your nightly 45 minute run is not helping you achieve the results you want. She also throws in a recipe for a great morning shake.



Q&A with (the One and Only) Tracy Anderson - taken from Goop.com

We’ve asked Tracy to answer some of those nagging fitness/nutrition questions we can never seem to get a straight answer to.

Q:We heard that to burn fat, it’s good to do cardio on an empty stomach so that your body immediately targets fat cells when you start exercising. Is there any truth to this?

A:Those who aren't high-energy exercise performers and can't make it through at least 45 minutes of intense cardio aren’t going to make it to the point where their bodies would begin to burn fat effectively on an empty stomach. What normally happens is that they feel weak, and the workout ends up being a waste of time. That said, you should still be smart about what you put into your body before training. If you eat a bagel or spaghetti before working out, you will not burn as much fat. Substitute something like 2 scoops of protein powder with half water and half coconut water for that bagel, and you’ve got a win-win: Fat is broken down faster, and you can still go the distance to create real and lasting results.

"While running and cycling may burn calories, they do not design feminine muscles..."

Q:We’ve heard friends who train for marathons, (which includes short runs during the week and long ones on the weekend), say they feel like they're actually gaining weight. What’s going on?

A:This is one of those frustrating situations where many elements are at play. Performing repetitive movements in fitness (such as running) creates a distinctive imbalance in the muscular structure and causes the large muscles in the legs to charge up. While running and cycling may burn calories, they do not design feminine muscles or get rid of an imbalance that may masquerade as a “problem area”—even on women who are genetically thin.

I’ve spent the past 14 years dedicated to the creation and testing of my fitness method specifically because of this problem. The whole concept of “calories in and calories out” is true and fair—but how you choose to burn those calories has a direct effect on how your muscles change. Running a marathon is a real and measurable accomplishment, but if you’re looking to lean out and lose weight, training to complete 26.2 miles isn’t going to give you the physical results you crave. After you cross that finish line, choose a program that reflects your goals.

Q: So, if you're saying that repetition can lead to imbalance, is it a good idea to vary our workouts? How often should we be switching up our routine and why?

A:Yes, it's good to change your workout—but not your overall program.

I learned very early in my career that to combat real problem areas, there needs to be enough content (routines and movements) to keep genetic weaknesses and imbalances awake, alert, and engaged. In my method, the routines change every 10 days, and are customized to different body types and shapes. Not only does this require your brain to stay connected to your body, but it demands the participation of more of the small muscles, rather than just relying on—and charging up—the larger muscles, which can add bulk.

"While bulkier muscle looks OK on women in their 20's and 30's, it doesn't age well."

Q:It seems that some people are all about kettle bells while others are diametrically opposed to heavy weight lifting. What’s your stance?

A:I am NOT a fan of kettle bells. Without a truly keen mind/body connection and ability to control swinging weights, you can easily injure yourself: The way that the momentum forces the muscles is a very difficult process to master. And overuse, which comes from constantly swinging in the same rotation, can lead to lasting damage. Kettle balls are also unnecessary, since you can easily get the benefits of incorporating weight and motion in a way that doesn’t add bulk or put your body at risk of injury.

I have occasionally designed programs for men that incorporate kettle bells, but I would never recommend them to women, even for women who are fans of bulkier muscle lines. While bulkier muscle looks OK on women in their 20s and 30s, it doesn’t age well. The sooner you build a long, lean, and feminine arm, the more sustainable the results will be—and with no sacrifice in strength.

Q:What (besides your famous exercise program) are your top tips for getting rid of baby fat after pregnancy?

A:As many of us know too well, it’s impossible to control your body’s response to pregnancy. Beyond eating well and exercising—which are key to both your baby’s health, and your stamina on the delivery table—there’s not much you can do to manipulate your body into doing what you want.

After the baby's born, there are a number of things that can help you reconnect with your body, such as nursing, and of course, exercise, as soon as your doctor releases you to do so. I kid you not, the goal of my post-pregnancy program is to not only get women’s bodies back to their pre-pregnancy state, but to make them look the best they’ve ever looked in their lives. It’s kind of like a blank slate.

For more on Tracy's fitness advice for expecting and new mother's, check out The Pregnancy Project.

Q:Gwyneth mentioned you have a shake that’s great for getting rid of the last few pounds when you’re trying to lose weight. What goes into the shake and when/how often should we be drinking it?

A:I drink my Wellness Formula Shake every morning.

It has a complete amino acid profile and comes from an all-vegan protein source. I mix two scoops with grass-fed, hormone-free whole milk, fresh coconut water, and a little dark chocolate agave mix. It’s my power milkshake and gets me through my morning, my workout, and my shower. I then eat a light lunch with loads of fresh greens and an early dinner of whatever I want. I am very consistent and that routine has been a key player in my results.

Powders are a great way to add protein to your diet without all the potentially harmful effects of some protein sources. Keep in mind, protein shakes in general should be treated as a meal replacement, not a snack. If you combine two scoops of the shake with water and ice in lieu of breakfast or lunch, you will lose weight and feel great, as it provides clean energy to burn throughout the day. If you add coconut water, fruit, almond milk, et al, you’re packing calories into the drink that can quickly add up and ultimately cause weight gain.

Q:How many avocadoes is too many avocadoes a week? Or, more simply put, how much good fat is too much fat?

A:‘Good fats’ absolutely merit the title, but it’s important to remember that a little goes a long way. Good doesn’t equal all-you-can-eat. That said, a few slices of avocado, along with other powerful superfoods like fresh, lycopene-rich tomato sauce, can help your body absorb antioxidants. Besides being delicious, avocados have anti-inflammatory properties, are great for eye health, help regulate homocysteine levels associated with heart disease, and lower cholesterol.

Because of their calorie count, I make a meal of them! I will sprinkle an avocado with sea salt and dig right in, or if she’s in the vicinity, I’ll opt for one of Gwyneth’s avocado sandwiches. They’re so good, you won’t miss a burger! If you only eat half, enlist the rest as a face masque: Nutrient-rich avocados are loaded with essential fatty acids that are a natural and fresh wrinkle reducer.

Get skinny this weekend with inspiration from the Victoria's Secret girls

With the silly season in full force, many of us will be faced with the temptation of Christmas goodies, party drinks, late nights and skipping work outs. If you have indulged a little during the holidays, it helps to have a few detox days to regenerate your body and stay on top of your calorie intake.

The Victoria's Secret fashion parade has hit the blogosphere lately, particularly in regards to the models' diet and fitness routines. While they are admittedly taking things to an extreme level, taking a leaf from their model manual can help you stay on track during the festive time.

Read on for a few solid tips to take from the famous supermodels...


1. Drink 3 litres of water a day to cleanse your system, add some slices of lemon to boost detox effects.
2. Start the day with a fresh vegetable juice, especially if you have been drinking some alcohol during the week. Another good idea is to try a protein shake for breakfast, try Kora Organic's recipe.
3. Get plenty of rest and peaceful sleep, at least 8 hours.
4. Eat lots of vegetables and lean protein, and also try to source organic ingredients.
5. Dry body brush before your shower every day to boost circulation and eliminate cellulite.
6. Try to stick to the 80% healthy 20% indulgence rule. Make sure most of your meals consist of fruit    and vegetables with lean protein and allow yourself a treat once a day to keep you sane.
7. Drink plenty of green tea to boost your metabolism. Aim for 3-4 cups a day.
8. Take a probiotic to keep your digestion in check while indulging over the holidays.
9. Try to exercise for 60 minutes every day to compensate for extra calories with treats and alcohol. Try 35 minutes of the cross trainer and a 30 minute walk in the afternoon.
10. Try one day of detox by only having vegetable juices to cleanse your system.

The beautiful and organic product crusader Miranda Kerr was interviewed by Style.com on some of her favourite healthy foods.


What are some of your tips and tricks as far as staying healthy goes?

"Oh, we could talk about it for hours. But to sum it up, I know what works for me. I am very much into cold-pressed green juice. I also have a protein shake that I drink that is organic rice protein with goji berries … I love avocado. I love blueberries. I love eggs. I love grilled fish. I love spinach. I love garlic. I love organic, slow roast chicken. Coconut oil is great. Macadamia nut oil is great. Almonds are amazing. I mean, we could be here all day. I love food, but very healthy food."

What's your favorite meal?

"One of my favorite meals is a slow roast chicken. I roast the chicken with a whole bunch of garlic [and] at least two or three onions, chopped up. I put some turmeric in there and roast it for seven hours."

A dieter's solution to peanut butter addiction

When I came across this product, I firstly couldn't work out what it was! Powdered peanut butter sounds pretty strange but I knew I wanted to know more because like many, I am totally addicted to peanut butter. I have never pinpointed the cause for my addiction; I didn't eat it as a child, I don't particularly like peanuts (yes that really doesn't make any sense) and my mum thinks peanut butter is disgusting (she is British and thinks marmalade is the way to go). Nevertheless I have to ration my peanut butter purchases as I have been known to eat a whole jar in a matter of days....which led me to think, is there an alternative?

My addiction is not a unique one; many fitness junkies and weight watchers like myself find it hard to resist peanut butter. It is filling and nutritious, full of good fats and protein, which makes it a great fitness food. However, it is just so hard to stop at one tablespoon, which packs a punch of over 100 calories. After you've hastily spooned a few mouthfuls straight from the jar, you could easily of consumed over 500 calories, equating to over one hour of hard running on the treadmill. Phew! Peanut butter's high fat and calorie content is why some dieters will not go near the stuff but for those who are peanut butter lovers, what is the solution?

This is what leads us to this new product 'Powdered Peanut Butter'. At first, I could not understand why you would want to or how you would eat this powdered peanut concoction. Then I realised you can technically create your own peanut butter than is virtually fat-free. How the powdered stuff works is that you mix the powder with water to create a peanut paste that is 85% lower in fat and calories than regular peanut butter. To make the powder, manufacturers squeeze the oil from the peanuts to make a powder virtually free from the fat from the nuts. What is also helpful about this powdered form is the removal of the temptation to dunk your spoon into that gooey delicious spread and down 200 calories without realising it. You make the peanut butter substitute as you need it, and can adjust the consistency to your preference.

The most popular brand seems to be PB2, which pops up on a lot of fitness websites. I personally can't wait to get my hands on it and try it for myself. I'd love to hear from you if you are a peanut butter addict like me or have tried this substitute version. I might finally be able to kick my addiction, or really just replace it....

Six weeks to getting OMG skinny - do we want to be skinnier than our friends?

Restrictive diets and controversy have long been linked and yet another questionable diet philosophy has got everyone talking. 

The author of 'Six weeks to OMG skinny', Venice A. Fulton, has defended his diet book saying "before this book hit the mainstream, it came under lots of fire. With OMG and Skinny in the title, I suppose it was to be expected. What I didn’t expect, was criticism from those who hadn’t actually read it. That’s like criticizing your blind date before they show up!"

He has a point. In this society, we are so politically minded, we jump at anyone who brags about being thin or who points out our lack of dietary restraint. What I think Venice gets right in his diet mantra is to get rid of the hype and nonsense surrounding a healthy diet and look at the facts, which is something I truly believe in myself. Eat healthy foods, exercise each day and stay mindful. Venice reminds us to see ourselves accurately; to not convince ourselves we are healthy if we are overweight or underweight. A change can only happen when you truly see yourself.


When it comes to being 'skinnier' than your friends, I do not think this is a goal anyone should try to achieve (if that wasn't already blindingly obvious to you!). Friends will constantly judge you, despite being your friends, because that is human nature. You need to create a lifestyle for yourself where you are in control of your diet and health and feel confident with you are. Whether your friends are intimidated by this self-assuredness or not will not make a difference to your end goal of being a happy person. A word of warning though, in such a superficial society, weight can make even the best of friends change their relationship.


This book may just be another attempt to change our mindset on how we eat and feel about our bodies, but I really liked how Venice emphasised focussing on ourselves - and not to worry about what others think.

"If there’s one thing I’d love you to take away from reading this book, it’s a new found respect for you. Hold on for a second, don’t just skip past that sentence because your brain has heard it before.

Respect yourself. I mean it. I’m not heading down the cliché known as, “if you don’t respect yourself, who will? ”. That’s not relevant! You need to respect yourself, fully and always make the smartest decisions."

Are you feeling food shamed? Telling your diet's truth

Yes yes we heard you, you eat burgers and fries all the time, you're just a total pig. You just have one of those 'fast metabolisms.' We've heard it all before. Celebs like Cameron Diaz speak of their relaxed food plans yet never ever seem to put on any weight? But are they telling the truth? Or maybe the more important question is, why do they feel they have to lie?

Liarexia, as it has been dubbed, is the notion that people eat large amounts of food (or a particular type of food) in public yet strictly limit their portions in private. For fear of being attacked for their food choices, they feel the need to hide their dietary habits by copying what their friends are eating when in social settings.

Women are more critical of their friends’ food choices than men are; one psychologist says, “if you’re overweight and trying to lose weight people will reassure you that one treat won't hurt, but if you’re slim, other women often feel judged if you refuse food — as if you’re highlighting their own lack of control.”

I think it is terrible to judge anyone's food choices, whether you think someone is eating 'too healthy' or 'not eating healthy enough.' Unless there is cause for great concern, let's just revert back to that good old saying, 'it's none of your business!' In my mind, it is quite ridiculous to judge someone else for making healthy food choices.

Women should not feel ashamed to eat a burger if they want, or to eat a salad if they want. The food choices you make are your own prerogative. We all need to be honest about what we want to eat and like to eat to avoid developing disordered eating habits. If what someone else is eating bothers you, the real question may lie with how you really feel about what you are eating. 

Celebs who 'own' their healthy eating and exercise routines are the ones that give the best message to young women - because ladies, nine times out of ten, these bodies don't come for free!

Molly Sims admitted that she must stick to a strict regimen to stay fit and toned. Instead of laying on the couch and snacking on chips all day, she works out at least five days a week and eats a high-fiber, low-calorie diet. 

Jennifer Aniston didn't get her body by eating junk food and skipping exercise. The former "Friends" actress knows that she's over 40 and needs to work extra hard to maintain a fit figure. Her diet consists of high protein foods and lean carbohydrates like oatmeal and brown rice. She also does cardio workouts three times a week and yoga exercises two times a week. 

Since Jessica Alba grew up in an overweight family, she could have easily packed on the weight herself. The feisty Latina, however, put herself on a healthy eating plan when she was just 12 years old. Ever since then, she has been cooking her own meals with healthy ingredients and exercising for an hour each day.

Eating healthy isn't just better for your shape, it is working towards a healthier you, and that is nothing to be ashamed about.

I've been wondering, are nuts really 'fattening'?

Research shows nuts are a rich source of nutrients and cardiovascular health protection, and that eating nuts at least twice a week can put you at a lower risk for weight gain. Scientists from Purdue University did a thorough review of all the studies on nut intake and weight loss. Some of the studies found an inverse relationship between nut intake and body mass index (BMI), others found that increasing nut intake did not cause weight gain.

With the combination of fat and fibre, nuts are an effective appetite suppressant. Nuts can also have poor bioaccessibility, meaning that not all of their calories are absorbed. In a 2010 article published in the "Asia Pacific Journal of Clinical Nutrition," the authors note that your body excretes 10 to 15 percent of the calories in nuts and likely burns an additional 10 percent of the calories through the increased metabolism created by eating nuts. 

While nuts do have a high calorie content, research points to nuts assisting with weight maintenance and loss rather than weight gain. Once people consume nuts, they are likely to consume less of other foods, resulting in a balanced intake of energy. In some cases, eating nuts creates an energy deficit, as dieters who eat nuts tend to lose greater amounts of weight than those who do not, the researchers note.

If you add nuts to your diet without cutting calories elsewhere, weight gain is likely to result, imply the findings of a 2005 study published in the "British Journal of Nutrition." Study subjects were given walnuts to consume in addition to the rest of their diet, with modest weight gain as the end result. However, the weight gain was not nearly as much as expected when the increase in energy intake was considered, suggesting that nuts cause less weight gain per calorie than some other foods.

You can eat nuts without weight gain if you substitute them for other foods in your diet. Substitute them for carbohydrates, as this will promote satiety and weight loss, according to a study published in the February 2003 issue of "The Journal of Nutrition." Measure serving sizes to make sure you aren't consuming more calories than you think. Bear in mind that a 1-oz. serving of cashews is 16 to 18 nuts, a serving of almonds is 20 to 24 nuts and a serving of macadamias is 10 to 12 nuts, according to the University of Michigan Health System.

Tips from Tracy Anderson: Weight loss soups

Replacing your usual dinner with a low-calorie soup is a quick way to cut down your weekly calorie intake and lose weight (provided that you don't snack on sweets and carbs to compensate!). The liquid content of soup will leave you feeling full and satisfied, rehydrated and nourished, and despite the low calorie count, you won't feel deprived. If you need to lose a little weight before the weekend or for an upcoming event, replace your dinner with a soup of your choice (nothing with cream, bacon or topped with copious amounts of cheese mind you) and you will definitely notice the results.

A basic vegetable soup can be made from organic low-sodium stock (chicken or vegetable) and a selection of vegetables (like mushroom, carrot, celery, onion and broccoli), cut into small cubes. To incorporate protein into your dish, add some diced tofu, lean chicken breast or chickpeas. For more soup ideas, I have included some Tracy Anderson soup recipes in this article. Tracy Anderson is a renowned fitness and weight loss expert, with celebrities like Gwyneth Paltrow crediting their bodies to Tracy's advice and guidance.











Carrot Ginger Soup

• 2 cups of low-sodium vegetable stock
• 1 1/2 cups of peeled and chopped carrots
• 2 tablespoons of fresh ginger, chopped
• 1/4 cup of chopped Spanish onion
• 1/4 cup of peeled and chopped sweet potato
• 1/8 cup of chopped celery
• 4 sprigs of parsley
• cracked pepper

Pour two cups of the stock in a heavy saucepan, then add the rest of the ingredients. Bring the soup to a boil and then reduce the heat, simmering until the vegetables are soft. Then puree the cooked mixture in a food processor or blender. Add a little water or stock if you want to thin the soup's consistency. Top with cracked pepper to serve.

Tomato Minestrone Soup

• 2 cup of low-sodium vegetable broth
• 1/4 cup of peeled and chopped white onion
• 1/8 cup of chopped celery
• 1/2 cup of peeled and diced sweet potato
• 1 cup of drained and chopped tinned tomatoes
• 2 tablespoons of chopped fresh basil
• 1 tablespoon of chopped fresh parsley
• 1 tablespoon of chopped fresh chives
• 1 cup of steamed spinach (frozen or fresh)
• 1 cup of chopped and steamed kale
• cracked pepper
• cayenne pepper

In a saucepan, combine 1/4 cup of the stock with onion, celery, sweet potato and sweat vegetables for 10 minutes on medium heat. The stock will reduce and vegetables will start to brown; then add tomatoes and the rest of the stock. Add herbs, spinach and kale and simmer for another 5 minutes. Season with pepper and cayenne pepper. Serve. 

How to lose 1 pound per week

No matter what time you eat, what foods you eat or how much fat is in your food, it all comes down to CALORIES! You can still eat whatever you like when you diet, but you have to count the calories.

Technically you could put weight on from eating celery, you would just have to eat a lot of it. In contrast, you can lose weight and still eat chocolate, you just can't eat too much of it. Of course you will feel better if you feed your body with the right fuel, just like a car engine will work best with the right petrol. Yet you can still overindulge in healthy foods and this won't lead to weight loss. 

To lose 1/2 a kilo per week or 1 pound, you need to have a 500 calorie deficit in your calorie budget. 

For example, if you weigh 50 kilos, you burn about 1300 calories per day. To lose 1/2 kilo a week, you need to get your total calorie bank down to 800 calories a day. To do this, you can eat 1100 calories per day and burn 300 calories per day to equal the 800 calorie mark. This will add up over the week to burn the 1/2 kilo of weight. This is a flexible bank meaning if one day you do a big workout that burns 500 calories, you can eat more that day or take the calories off another day if you are going out and want to drink a glass of wine.

To manage this system, it is most helpful to have a calorie and exercise diary that you maintain daily. Big cardio workouts will burn the most calories, which is helpful if you have overdone it in the calorie intake one day. Likewise, sugary foods will have calories that are the least satisfying so it is helpful to avoid these types of foods when dieting.

When following this weight loss plan, over one week you will have saved 3500 calories, which adds up to the 1/2 a kilo or 1 pound! Over three months, this will equal 3 kilos. Once you have reached your goal weight, you can go back up to eating calories to stay at your weight (eg. 1300 calories a day). If you keep on the program, you will continue to lose weight so make sure you adjust your energy intake up to what your body's needs are as soon as you reach your goal weight.

Look up the recommended calories for your weight then you will know how much you can eat and how much you will need to exercise to equal the daily 500 calorie deficit.

Here is an example of what I eat on this program.

Breakfast:
1 sachet of instant oats
1/2 cup of low-fat soy milk or almond milk
1 sachet of natvia sugar substitute
(150 calories)

Lunch:
1 wholemeal wrap with salad and poached chicken
or
Tofu vegetable stir fry
(250 calories)

Snack:
1 large rice cake with fat-free cheese slice
or
Diet yoghurt tub with blueberries or raspberries
(100 calories)

Dinner:
Steamed vegetables and grilled fish
or
Chicken vegetable stirfry with sunflower seeds
(250 calories)

Treat:
1 row of dark chocolate (sugar-free)
or 
1 large piece of fruit (apple, pear, orange, etc)
(100 calories
or
10 almonds

Total calories consumed:
850 calories

Exercise:
30 minutes of cross-trainer and 30 minutes of strength training
Burned 250 calories

850 - 250 = 600

Total: 600 calories total intake, burned an extra 200 calories today...

Here is an example of a day when you can eat some treat foods:

Breakfast:
Fruit salad
(150 calories)

Snack:
1 skinny sweets cupcake
(200 calories)

Lunch:
Chicken salad
(250 calories)

Dinner:
2 pieces of pizza at a restaurant with small amount of cheese
(450 calories)

Treat:
2 glasses of wine
(250 calories)

Total:
1300 calories

Execise:
1 hour power walk 300 calories.

1300 - 300 = 1000

Total: 1000 calories for the day.

Can reduce this down to 800 calories because you had 200 calories in your bank from yesterday.

It is handy to have a calorie count book with you to look up foods. Some foods especially those fried will have a lot of calories and you will just find these to hard to include on this diet because they need so much work to burn off.

Good luck!

Me before the program

Me after the program (lost 5 kilos)