Weight Loss & Food

Breakfast Cooking Tips

Most of the foods on the list can be prepared with little to no cooking. Plain or vanilla Greek yogurt, for example, is delicious with a ½ cup of blueberries. Or throw some crumbled turkey sausage and with a handful of diced red pepper into scrambled egg whites for a spicy start to the day.

To make sure your weight loss program stays on track, don't forget to count calories and measure portion sizes. You'll find the right serving size on the Nutrition Facts label. You may be surprised how often you eat more than you need. You'll also want to make sure you use cooking techniques that minimize the amount of fat and calories that you add to your food
Change Your Life: Eat Breakfast!

Even if you aren’t hungry when you wake up, your body is. (Remember, it’s been fasting since bedtime!) So by the time lunch rolls around, you’re likely to load up too quickly on the wrong foods, especially if you’re not in touch with your body’s hunger signals. Treat yourself to this sweet new recipe to ramp up your metabolism, and keep you satisfied throughout the morning.

Peanut Butter Cup Oatmeal Makes one serving.

What You’ll Need:
½ cup old-fashioned rolled oats
¾ cup fat-free milk
2 teaspoons smooth peanut butter
1 teaspoon honey
¼ teaspoon unsweetened cocoa powder
2 teaspoons dark chocolate chips

How to Make It:
1. Combine the oats and milk in a small bowl with a dash of salt. Microwave on high for 2 to 3 minutes, stirring halfway through and again after the oats are cooked through.
2. Stir the peanut butter and honey into the oats mixture until well combined, then stir in cocoa powder.
3. Top with dark chocolate chips.

How Twitter Can Help You Lose Weight
Did you wake up early for your new spin class? Tweet about it! A new study from the University of South Carolina shows using Twitter as a support network can help people shed extra pounds.
Researchers looked at 96 obese men and women over a period of six months. In the main trial, they were divided into two groups: those who received informational podcasts about weight loss, and those who received the podcasts plus mobile apps for Twitter and tracking their nutrition and exercise along with other group members. After six months, both groups saw a 2.7 percent reduction in weight. However, when researchers looked specifically within the mobile group to examine how Twitter may have helped participants battle the bulge, they saw that every 10 posts to the social-media site resulted in a -0.5 percent weight loss.
Or, to put it simply: “Those who were engaged with Twitter lost more weight,” says lead researcher Brie Turner-McGrievy, Ph.D. Which makes sense, if you think about it from a social perspective. A group-based approach to weight loss can be helpful—the group provides a support network, and also helps keep everyone a bit more honest and motivated. “We were interested in finding a way to provide that group social support online during our intervention,” Turner-McGrievy says. “We chose Twitter because we wanted people to feel free to post multiple, brief messages each day, and have the choice to be anonymous.”
You can try using an online social network to keep you accountable for your health goals, too—no need to be a social media guru. Turner-McGrievy suggests the following:
Pinpoint Bloggers
Look up others tracking their own fitness journeys, and follow along. “I suggest first to search for weight loss bloggers online who also have a Twitter account,” says Turner-McGrievy. “Start by following them and then see who their users are. Follow the users you find who are similar to you.”
Interact
Don’t just watch others talk health; dive in. “Start tweeting!” Turner-McGrievy says. “Twitter is an amazing way to connect with other people who are also attempting to start an exercise, healthy-eating and weight-loss program.” Interaction is key. You want to feel like you’re in it together with other users, not like you’re alone on an island.
Update Your Status
No need to worry about making tweets witty or particularly newsworthy, Turner-McGrievy insists. “The posts to Twitter were mostly in the form of status updates, so just telling people that you went to the gym or stuck to your calorie goals for the day was helpful,” she says. “The nice thing about Twitter is it’s expected that you will post multiple times per day, and you can be fairly anonymous… Our study participants liked having the ability to be anonymous and not have to worry about a friend knowing they were trying to lose weight.”
Try Facebook
While Twitter’s anonymity is certainly great if you want it, Facebook may also work, especially if you can join a weight-loss group or have real-life friends getting fit along with you. “In a current weight loss trial we are conducting among women with Polycystic Ovary Syndrome, we are using private Facebook groups and have had good success with those,” Turner-McGrievy says.