Weight Watchers is the BEST Way to Lose Weight…

Basically the study separated subjects into two groups — one group who followed the Weight Watchers plan with weekly meetings or the other group who met once monthly with their primary care MD. 

What they found after 12 months was that the group following the Weight Watchers plan lost 11.1 lbs compared to the 5 who met with their MD’s. 

Few things here.

1. Regardless of which "plan" was best, 11.1 lbs in 1 year isn’t impressive.  That’s less than 1 lb per month.  We’ve had people in Mohr Results Boot Camp lose this in just 1 boot camp session and continue on to lose 60 lbs in a year working with us.  More importantly, they’ve maintained it.
2. Accountability works.  One of the reasons Mohr Results Boot Camp is successful is accountability.  It’s the same reason Weight Watchers is successful.  The more accountable someone is, the better they’re going to do.  So meeting weekly in the study mentioned earlier … to meeting one time per month with a physician is like comparing apples to oranges.
3. Most physicians aren’t trained in nutrition/exercise.  In the physician’s defense, Weight Watchers staff aren’t either … but being surrounded by other people in the Weight Watchers group also incorporates the much needed social support to successfully lose weight.

We’ve also done our fair share of "diet coverage" and offered the most effective weight loss tips.

But you know what, forget the study in the Lancet or the countless other research studies out there.  Do you want to know the absolute BEST Diet in the world?  Hands down, no questions asked?

How can we be so confident?

Because we’ve seen it work.  Over.  And over.  And over again!

It’s the way people looking to lose weight in Mohr Results Boot Camp are so successful.

The Best, Absolutely MOST Effective Diet in the world …

…is….

The One You Stick With!

Sure, we can discuss the various intricacies of The Dukan Diet vs. Weight Watchers vs. Zone vs. visiting monthly with your doctor ’till we’re all blue in the head.

And, to be honest, they all "work" if your sole goal is to lose weight.

But they work the best when you stick with them.

Any diet will work when you stick with it.  ANY. 

But that’s the challenge.  Sticking. 

So rather than splitting hairs about every little detail within a particular diet, let’s look big picture because that’s where you need to focus your efforts.

Take it one step at a time. 

Decide what YOU can do each day to make a difference.  Replacing a junky 100 calorie snack pack with a piece of fruit.  Perfect.

Swap out nuts for potato chips or pretzels.  Voila.

Trade in your doughy refined bagel for 2 eggs with a bit of veggies. 

Baby steps, like those, are what will work LONG term.

Diets won’t.  They’re short term, immediate gratification approaches to something that requires permanent change.

You can lose 5 lbs overnight if you eliminate carbs. Heck, you can probably lose more.  But is that really a long term success strategy? 

There are a few nuggets of weight loss "goodness" above — be accountable to someone and make sure you have positive social support (this could be online, in person, etc) to be able to lose weight and keep it off!

So, at the end of the day, the BEST Diet in the World is the ONE YOU WILL STICK WITH!

The diet tips, tricks and strategies are coming fast and furious this time of year…

The official "start" of beach season is just days away.  I’ve heard some in the fitness industry refer to it as "Judgement Day."  The day when pools and beaches open and bathing suits come out.

Not to build too much around this time of year … but it is interesting how our blog and associated fat loss questions have been on fire lately.  Surely there’s a connection.

But what if the advice you’re reading is steering you in the wrong direction?

Here are 3 REALLY common diet tips that you need to ditch NOW.

1. Losing fat means eating low fat.  This one couldn’t be further from the truth.  We’re not suggesting loading up on fat is the way to go in lieu of other foods, but focusing on QUALITY is the key.  Low fat diet does NOT equal low body fat. 

   Low junky fat (trans fat, processed saturated fat) should be drastically limited, but rather than just eliminating those types of fats, we suggest replacing them with much better alternatives, like fish and fish oil, olive oil, and canola oil.  Even mix in some coconut oil if you want a healthier saturated fat.  But remember that LOW fat eating doesn’t mean LOW body fat (or health)!

2. Eating salads means you’ll lose weight.  Incorrect.  This too has gotten a bit out of control and we hear it ALL the time. 

   "Well, on another diet, so I guess I’m back to salads everyday." 

   Can salads be a great option?  Absolutely.  But, they can also literally destroy your goals.  Pick up a salad at Chilis, Olive Garden or most other restaurants and you could be topping the calorie scales at 1000+ calories.  Just like before, the key is quality.  Salads with croutons, cheese, bacon bits, and creamy dressing … not really a recipe for success.

3. Nuts are too high in calories so are bad for "dieting."  Couldn’t be further from the truth.  In fact, research shows that eating 1-2 oz of nuts per day HELPS with weight loss!  The key is portion control and nuts are easy to overeat, so stick to just a handful a couple times per day and you’re good to go.  Here’s a better trick — stick with in shell pistachios because cracking off the shell slows down how quickly you can eat them, which automatically helps with portion control.

There you have it — 3 diet "tips" that need to be ditched immediately.

Please click the ‘like’ button below to share this with your family and friends!

I was talking to a friend of mine the other night, Tom Venuto, fellow "New Jersian" … and, no, Snookie did not come up anywhere in our conversation.  Tom is the author of the bestselling book "The Body Fat Solution" (that you can find in any major book store) and many #1 ebooks over the years as well.  Most notably, Burn the Fat, Feed the Muscle.

While talking, of course the conversation went to training and nutrition, and Tom mentioned he had a great article to share, so today we wanted to give him the floor (or the blog) rather than reinvent the wheel.
____________________________
8 Reasons Why You Keep Falling Off the Diet Wagon
By: Tom Venuto

Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:

According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.

This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?

In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!

If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it? 

I put together this new list (below) of the top 8 reasons why you fall off the wagon.

Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.

How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world – on paper – it doesn’t do you much good if you can’t stick with it in practice!

THE 8 REASONS

1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com
_____________________________

Tom has such a great approach to fat loss — down to earth, practical, and strategies that get REAL results!

He’s actually letting you try his bestselling ebook, Burn the Fat, Feed the Muscle, for just $4.95

Make sure you check it out — pretty sweet deal for sure!

Eat to Win!!

Team Mohr

PS: The trial offer won’t be up for long — >>> Burn the Fat for just $4.95

PPS: There’s just a few weeks left until Beach Season *officially* starts >>> Look your best for beach season!

I’m in a conversation with someone the other day who is trying to lose weight.

She admittedly wanted to lose just 15 lbs, so she was clearly not obese…but she’s struggled with that same 15 lbs for years.

Lose 10.  Gain 8. 

Lose that same 8.  Gain 12. 

And from what she said, this pattern has gone on since she had her first daughter, 10 years ago.

She was concerned that as she continued to get older, her metabolism would slow …

…and wanted to know how she can speed up a seemingly slow metabolism.

We hear this regularly – my metabolism is slooooooow, I eat virtually NOTHING all day, yet can’t lose a pound!

So how do you speed up a "slow" metabolism?

One, keep in mind that the larger a person is, with muscle OR fat, the higher their metabolism.  That being said, muscle does increase metabolism more than fat, but not by much. 

1. Build muscle.  But, don’t get too excited about this — for every 1 lb of muscle, research shows there’s just about a 9 calorie/day increase in metabolism — that’s not much.  But that shouldn’t discourage you; the benefit comes from shaping those muscles as you’re losing fat through changing your diet.  Of course it all adds up, though, so while 1 lb of muscle doesn’t offer a huge calorie benefit, adding on more muscle than that does.  And there are a million other benefits to building muscle as well, so keep training!
2. The other way to speed metabolism is to eat.  More.  When you eat, your metabolism increases to digest and use the food.  Particularly when you have some protein with each meal.  Protein does more to boost metabolism than either carbs or fat.  So make sure each meal includes a little protein — fish, eggs, chicken, turkey, nuts, beans, etc. 
3. Eat breakfast.  Simple and it stokes your metabolism in the AM.  Combine this one with #2 (including protein) and you’ve got a win win.  In fact, there’s some solid data suggesting eating eggs in the morning boosts weight loss above and beyond choosing a bagel. 
4. Increase the intensity of your workouts.  Long, slow cardio sessions do little to nothing when the workout is done.  On the other hand, shorter, harder intensity exercise bouts cause a much longer increase in metabolism, even hours after your workout is over!  In fact, a study out just this week showed a 14+ hour increase in metabolism after a high intensity bout of exercise.  This boost burned an additional 190 calories!  Now that will add up.  There’s a reason sprinters are in such fantastic shape!  They train properly!

There you have it — 4 simple strategies to boost a lagging metabolism!

It’s January 5th. 

Some are still "riding high" on the goals they set for 2011.

Sadly, though, some have surely started to slip through fingers like quick sand!  Already.

That’s why we’re here with 3 SUPER simple ways to see all your goals through to completion!  ZERO Excuses for the best year EVER!

1. Find a Buddy.  The magic of Mohr Results Boot Camp is the accountability.  Well, that’s one of the reasons the Fit Chicks in our camp are so successful.  When you go at it alone, you’ll struggle because it’s easy to give in to your own excuses — "I’m tired" or "I’m too busy" etc.  Your friend/spouse/co worker/sibling — you’re all there to support on another. 

   One time a woman in one of our studies told us this story.  She was obese and admittedly never purposefully exercised a day in her life.  In fact, she said her only form of exercise was lifting her remote to order off QVC.  Seriously.  Well, lo and behold, she joined one of our studies.  The study was to measure the effectiveness of social support …

   …she called her friend and told her a light switch went on and she was going to start exercising and taking care of her body.  Why?  The gadget she bought off QVC to help her "burn fat" didn’t fit around her waist and she was disgusted.

   In other words the ‘quick fix fat loss solution‘ wasn’t a quick fix after all! 

   Her friend said she’d support her and they’d meet daily to walk and to call her if she felt like she was struggling with her food intake. 

   While the walks started small — 1 block — they gradually increased and increased until, one day, she was able to walk 60 continuous minutes!  She kept that up.  Continued with the changes in her diet.  And within 12 weeks, she’d removed nearly 40 lbs! 

   She attributed her success to ONE thing and one thing only.

   Not exercise.  Not diet.  But her support crew who kept her accountable. 

2. Write Process Goals — AND Endpoint Goals.  Daily.  What’s a process goal?  Process goals are how you’re going to achieve the endpoint.  For me at one point my endpoint goal was to finish the Ironman on August 31, 2008.  The process goals were the daily "tasks" I needed to do to achieve that.  

   I had a training partner and coach (fulfilled #1) and I wrote my goals daily. 

   I finished the race.  Felt great.  And it was one of the greatest accomplishments of my life.  This is certainly not something to overlook.  Unless you want to be working on the same things come 2012.

3. Keep Tempting Foods Out of Your House.  This is seriously the most simple of them all.  Yet the hardest at the same time.  Why?  Because there are lots of excuses as to why they’re there…for the kids, my husband/wife, company, they’re left over from Christmas…whatever the reason, it’s a bad one.

   Your kids don’t need to have ice cream or whatever sweet treat lying around the house, just like you don’t.  And if it’s there, it will be eaten.  Trust us.  Make a list for the grocery store, stick only to the perimeter, and you’ll ultimately achieve your goals.

Here’s to creating the Greatest Year of Your Life!