Calorie Secrets

Weight Loss Tips, Diet and Fitness advice for a healthy weight loss

References

How to control portion sizes for weight loss

  1. Do portion sizes effect how much we eat?  National Center for Chronic Disease Prevention and Health Promotion andDivision of Nutrition and Physical Activity 2006.
  2. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf

Is it bad to eat carbs at night?

  1. Sofer S. et al.  Greater weight loss and hormonal changes after 6 months diet with carbohydrates mostly eaten after dinner.  Obesity (Silver Spring). 2011
  2. Foster et al.  A Randomized Trial of a Low-Carbohydrate Diet for Obesity.  New England Journal of Medicine; 2003.
  3. Healthy Eating Guidelines for Americans.  Do Carbohydrates Cause Weight Gain?
  4. http://www.eatright.org/Public/content.aspx?id=10645#.UJOlzG_A9ko

How much cardio to lose weight fast

  1. Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575
  2. Effects of the amount of exercise on body weight, body composition, and measures of central obesity2004; 164:31-39 Dr Cris Slentz, Archives of Internal Medicine.
  3. Effects of the Amount of Exercise on Body Weight, Body Composition, and Measures of Central ObesitySTRRIDE—A Randomized Controlled Study FREE. Cris A. Slentz, PHD; Brian D. Duscha, MS; Johanna L. Johnson, MS; Kevin Ketchum, MS; Lori B. Aiken, BS; Gregory P. Samsa, PHD;  Joseph A. Houmard, PHD; Connie W. Bales, PHD, RD; William E. Kraus, MD
  4. Effect of Exercise Duration and Intensity on Weight Loss in Overweight, Sedentary WomenA Randomized Trial FREE- John M. Jakicic, PhD; Bess H. Marcus, PhD; Kara I. Gallagher, PhD; Melissa Napolitano, PhD; Wei Lang, PhD JAMA. 2003;290(10):1323-1330. doi:10.1001/jama.290.10.1323.
  5. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html. 2008 Physical Activity Guidlines for Americans

5 Ways to keep your heart in good shape

  1. Centre for disease control and prevention.  http://www.cdc.gov/heartdisease/
  2. Kochanek KD, Xu JQ, Murphy SL, Miniño AM, Kung HC. Deaths: final data for 2009 . National vital statistics reports. 2011;60(3)
  3. Labarthe DR. Heart healthy and stroke free, 2008.   Preventing Chronic Disease. 2008;5(2):A32.
  4. Third Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III).  National Heart and Blood Institute.

Does Vitamin D help with weight loss?

  1. Lagunova Z., Porojnicu A.C., Lindberg F., Hexeberg S., Moan J. (2009) The dependency of vitamin d status on body mass index, gender, age and season Anticancer Research 29: 3713-3720
  2. Rosenblum, J.L, Castro, V.M., Moore, C.E., Kaplan L. M., (2012) Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults American Society for Nutrition 95;1: 101-108
  3. Shahar D.R, Schwarzfuchs D., Fraser D., Vardi H., Thiery J., Fiedler G.M., Blu¨her M., Stumvoll M., Stampfer M.J., Shai I., (2010) Dairy calcium intake, serum vitamin D, and successful weight loss American Journal of Clinical Nutrition 92:1017–22
  4. Tzotzas T., Papadopoulou F.G., Tziomalos K.,c Karras S., Gastaris K., Perros P., Krassas G.E., (2010) Rising serum 25-hydroxy-vitamin d levels after weight loss in obese women correlate with improvement in insulin resistance Journal of Clinical Endocrinology and Metabolism 95;9:4251–4257
  5. Major G.C., Alarie F., Doré J., Phouttama S.,Tremblay A., (2007)  Supplementation with calcium _ vitamin D enhances the beneficial effect of weight loss on plasma lipid and lipoprotein concentrations American Journal of Clinical Nutrition 85:54 –9.

How to stop junk food addiction

  1. Avena N.  et al.  Sugar and Fat Bingeing Have Notanle Differences in Addictive-like Behaviour.2009 The American Institute of Nutrition
  2. DiLeone et al.  The drive to eat: comparisons and distinctions between mechanisms of food reward and drug addiction.  Nature Neuroscience2012
  3. Johnson P, Kenny P. Dopamine D2 receptors in addiction-like reward dysfunction and compulsive eating in obese rats.  Nature Neuroscience 2012
  4. Burger et al.  Variability in Reward Responsively and Obesity:  Evidence from Brain Imaging Studies.  PMC 2012.
  5. Lenoir et al.  Intense Sweetness Surpasses Cocaine Reward.  PlosOne 2007.

10 Healthy bedtime snacks

  1. Hartmann et al.  Sleep induced by L-tryptophan.  Effect of dosages within the normal dietary intake.  The Journal of Nervous and Mental Disease 1979.
  2. Webmd.  Trouble Sleeping?  Some Bedtime Snacks Can Help You Sleep.
  3. http://www.webmd.com/sleep-disorders/features/trouble-sleeping-some-bedtime-snacks-can-help-you-sleep

Can You Become Lactose Intolerant Overnight?

  1. Lactose Intolerance Symptoms Assessed by Meta-Analysis: A Grain of Truth That Leads to Exaggeration1,2 Dennis A. Savaiano*,3
  2. 1999 American Society for Clinical Nutrition -A randomized trial of Lactobacillus acidophilus BG2FO4 to treat lactose intolerance1,2,3,4,5 John R Saltzman, Robert M Russell, Barbara Golner, Susan Barakat, Gerard E Dallal, and Barry R Gold
  3. A.D.A.M. Medical Encyclopedia- Lactose intolerance – Lactase deficiency; Milk intolerance; Disaccharidase deficiency; Dairy product intolerance. Last reviewed: August 10, 2012.

Does exercise increase the appetite?

  1. American Physiological Society (2008, December 19). Exercise Suppresses Appetite By Affecting Appetite Hormones. Science Daily
  2. King et al. 2009, Dual process action of exercise on appetite control increase in orexigenic drive but improvement in meal-induced satiety. American Society for Nutrition.
  3. Broom et al. Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males. Appetite, Obesity and Digestion.

How to lose water weight quickly and naturally

  1. http://en.wikipedia.org/wiki/Water_weight
  2. http://www.your-healing.com/naturaldiuretics.html

Does diet soda cause weight gain?

  1. Duffey et al.   Dietary patterns matter: diet beverages and cardiometabolic risks in the longitudinal Coronary Artery Risk Development in Young Adults (CARDIA) Study. American Journal of Clinical Nutrition, 2012 DOI
  2. Nettleton et al.  Diet Soda Intake and Risk of Incident Metablic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis.  Diabetes Care. 2009 Published online 2009 January

Is red meat bad for weight loss?

  1. Vergnaud et al.  Meat Consumption and Prospective Wight Change in Participants of the EPIC-PANCEA Study, American Society for Nutrition 2010.
  2. Paddon-Jones et al.  Protein, weight management and satiety.  American Society for Clinical Nutrition 2008.
  3. Roussell et al.  Beef in an Optimal Lean Diet Study: effects on lipids, lipoproteins and  apolipoproteins.  Am. J.  Clin. Nutr. 2012.
  4. Melanson et al.  Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source. Nutrition. 2003.

Low calorie alcoholic drinks – drink wisely without gaining weight

  1. Lieber et al. ALCOHOL: Its Metabolism and Interaction With Nutrients http://arjournals.annualreviews.org/doi/full/10.1146/annurev.nutr.20.1.395
  2. Tremblay,et al. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482

Do we really need vitamin supplements?

  1. Multivitamin Use and Risk of Cancer and Cardiovascular Disease in the Women’s Health Initiative Cohorts, Archives of Internal Medicine,2009;169(3):294-304, 9 Feb 2009.
  2. British Nutrition Society
  3. Food and Nutrition Information Center
  4. American Dietetic Association (18092003,R0962006)
  5. Image source: http://www.foxnews.com/health/2012/08/03/top-5-supplements-for-optimal-health/

Yo-yo dieting is not always bad (it’s not good either)

  1. Wadden, T., & et al., (1992). Relationship of dieting history to restingmetabolic rate, body composition, eating behavior, and subsequent weight loss. American Journal of Clinical Nutrition, 56(1), 203S-208S.
  2. Field, A., & et al., (2004). Association of weight change, weight control practices, and weight cycling among women in the nurses’ health study ii. International Journal of Obesity, 28, 1134-1142.
  3. Mason, C., & et al., (2012). History of weight cycling does not impede future weight loss or metabolic improvements in postmenopausal women.Metabolism – clinical and experimental, doi: doi:10.1016/j.metabol.2012.06.012

Omega3 fatty acids, the secret for better health and wellness

  1. Wang, C., & et al., (2006). n-3 fatty acids from fish or fish-oil supplements but not a-linolenic acid, benefit cardiovascular disease outcomes in primary-and secondary-prevention studies; a systematic review.American Journal of Clinical Nutrition, 84(1), 5-17.
  2. Gebauer, S., et al., (2006) n-3 fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits. American Journal of Clinical Nutrition, 83(6), 1526-1535S.
  3. DeFina, L., et al. (2011) Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. American Journal of Clinical Nutrition, 93(2), 455-462.
  4. Brown, J. (2005). Nutrition now. (4 ed., pp. 18-4-18-8). Belmont: Thomson Wadsworth.
  5. Wardlaw, G., & Hampl, J. (2007). Perspectives in nutrition. (7 ed., pp. 194-199). McGraw-Hill.

Does alcohol cause weight gain?

  1. Wannamethee, S., & Shaper, A. (2003). Alcohol, body weight, and weight gain in middle-aged men.American Journal of Clinical Nutrition, 77(5), 1312-1317.
  2. Gruchow, H., & et al., (1985). Alcohol consumption, nutrient intake and relative body weight among us adults. American Journal of Clinical Nutrition,42(2), 289-295.
  3. Tolstrup, J., & et al., (2008). Alcohol drinking frequency in relation to subsequent changes in waist circumference. American Journal of Clinical Nutrition, 87(4), 957-963.
  4. Brown, J. (2005). Nutrition now. (4 ed., pp. 14-2-14-7). Belmont: Thomson Wadsworth.
  5. Wardlaw, G., & Hampl, J. (2007). Perspectives in nutrition. (7 ed., pp. 272-290). McGraw-Hill.

Do you want to get fit? 4 minutes of Tabata training may be enough

  1. http://tabatatraining.org/?p=39
  2. Trapp, E., & et al., (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32, 684-691.
  3. Boutcher, S. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 1-10.

How to remove sugar from your diet

  1. Murphy, S., & Johnson, R. (2003). The scientific basis of recent us guidance on sugars intake. American Journal of Clinical Nutrition, 78(4), 827S-833S.
  2. Malik, V., Schulze, M., & Hu, F. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. American Journal of Clinical Nutrition,84(2), 274-288.
  3. Brown, J. (2005). Nutrition now. (4 ed., pp. 12-3-12-6). Belmont: Thomson Wadsworth.
  4. Wardlaw, G., & Hampl, J. (2007). Perspectives in nutrition. (7 ed., pp. 169-171). McGraw-Hill.

Can you be overweight and still be healthy?

  1. Hu, F.,  et al., (2004). Adiposity as compared with physical activity in predicting mortality among women. The New England Journal of Medicine,351(26), 2694-2703.
  2. Weinstein, A., et al., (2004). Relationship of physical fitness vs body mass index with coronary artery disease and cardiovascular events in women. The Journal of the American Medical Association,292(10), 1179-1187.
  3. Brown, J. (2005). Nutrition now. (4 ed., pp. 9-3-9-7). Belmont: Thomson Wadsworth.

Is organic food better for you?

  1. Dangour, A., Dodhia, S., Hayter, A., Allen, E., Lock, K., & Uauy, R. (2009). Nutritional quality of organic foods: a systematic review. The American Journal of Clinical Nutrition, 90(3), 680-685.
  2. http://en.wikipedia.org/wiki/Organic_certification

Should you eat protein and carbs together?

  1. Golay, A.,  et al., (2000). Similar weight loss with low-energy food combining or balanced diets.International Journal of Obesity and Related Metabolic Disorders, 24(4), 492-496.
  2. http://www.synergy-health.co.uk/articles/haydiet.html
  3. Brown, J. (2005). Nutrition now. (4 ed., pp. 7-4-7-5). Belmont: Thomson Wadsworth.

How to eat more protein without meat

  1. Brown, J. (2005). Nutrition now. (4 ed., pp. 15-2-16-9). Belmont: Thomson Wadsworth.

5 easy ways to reduce sodium from your diet

  1. Brown, J. (2005). Nutrition now. (4 ed., pp. 23-18-23-22). Belmont: Thomson Wadsworth.
  2. Engstrom, A., Tobelmann, R., & Albertson, A. (1997). Sodium intake trends and food choices. American Journal of Clinical Nutrition, 64, 704S-707S.

How to burn more fat while exercising

  1. LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise       intensity and duration on the excess post-exercise oxygen   consumption. Journal of Sports Science, 24(12), 1247-1264.
  2. Mohebbi, H., & Azizi, M. (2011). Maximal fat oxidation at the different           exercise intensity in obese and normal weight men in the morning         and evening. Journal of Human Sport and Exercise,6(1), 49-58.
  3. Wallman, K., Plant, L. A., & Bakimov, B. (2009). The effects of two        modes of exercise on aerobic fitness and fat mass in an overweight         population. Research in Sports Medicine, 17, 156-170.
  4. Karp, J. (2009). The fat-burning zone. IDEA Fitness Journal,6(10),

How to stop overeating

  1. Leon, G. (1977). A behavioral approach to obesity. The American Journal of Clinical Nutrition, 30, 785-789.

10 Tips to improve your cardio workout

  1. Dunford, M. (2007). Advanced exercise nutrition. (1.1 ed., pp. 1-29). Champaign: Human Kinetics.
  2. Cardiorespiratory training concepts. In (2008). M. Clark, S. Lucett & R. Corn (Eds.), NASM Essentials of Personal Fitness Training (3 ed., pp. 173-193). Baltimore: Lippincott Williams &Williams.

Does yoga help you lose weight?

  1. Madanmohan. , Madadevan, S., Balakrishan, S., Gopalakrishnan, M., & Prakash, E. (2008). Effect of six weeks yoga training on weight loss following step test, respiratory pressures, handgrip strength and handgrip endurance in young healthy subjects.Indian Journal of Physiology and Pharmacology,52(2), 164-170.
  2. http://yogaalliance.org/content/understanding-different-styles-yoga
  3. Benitez, D., Kristal, A., Littman, A., & White, E. (2005). Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women.Alternative Therapies in Health and Medicine,11(4), 28-33.

Top 10 worst foods for weight loss

  1. Elmslie et al.  Viewpoint: The NEEDNT Food List: non-essential, energy-dense, nutritionally-deficient foods.  Feb 2012.
  2. Mozaffarian et al.  Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. N Engl J Med 2011; 364:2392-240

Best foods to keep the pounds off this summer

  1. Umar et al.  Antihypertensive effects of Ocimum basilicum L. (OBL) on blood pressure in renovascular hypertensive rats. Hypertens Res. 2010 Jul;33(7):727-30. Epub 2010 May 7.

Does sleep help you lose weight?

  1. Schmid, S., Hallschmid, M., Jauch-Chara, K., Wilms, B., Benedict, C., Lehnert, H., Born, J., & Schultes, B. (2009). Short-term sleep loss decreases physical activity under free-living conditions but does not increase food intake under time-deprived laboratory conditions in healthy men. The American Journal of Clinical Nutrition, 90(6), 1476-1482.
  2. St-Onge, M., Roberts, A., Chen, J., Kelleman, M., O’Keeffe, M., RoyChoudhury, A., & Jones, P. (2011). Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. The American Journal of Clinical Nutrition, 94(2), 410-416.
  3. http://www.theinsomniablog.com/the_insomnia_blog/2011/05/the-sleepweight-loss-connection.html

What is a calorie shifting diet

  1. Hill et al.  Evaluation of an alternating-calorie diet with and without exercise in the treatment of obesity. The American Journal of Clinical Nutrition 1989.

How often should I eat to lose weight?

  1. Finkelstein, B., & Fryer, B. A. (1971). Meal frequency and weight reduction of young women. The American Journal of Clinical Nutrition, 24(4), 465-468.
  2. Ritchie, L. (2012). Less frequent eating predicts greater bmi and waist circumference in female adolescents. The American Journal of Clinical Nutrition, 95(2), 290-296.
  3. Farshchi, H., Taylor, M., & Macdonald, I. (2005). Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. The American Journal of Clinical Nutrition, 81(1), 16-24.

Type2 diabetes and weight loss – what you need to know

  1. ADA (American Diabetes Association) Clinical Practice Recommendations
  2. Rena R. et al.  Long-term Effects of Modest Weight Loss in Type II Diabetic Patients Arch Intern Med. 1987;
  3. M.  Lean et al.  Obesity, Weight Loss and Prognosis in Type 2 Diabetes
  4. Diabetic Medicine, March/April 1990

Can stress cause weight gain or weight loss?

  1. Kuperman Y, Issler O, Regev L et al. Perifornical Urocortin-3 mediates the link between stress-induced anxiety and energy homeostasis. PNAS May 4, 2010 vol. 107
  2. McLean et al.  Cognitive dietary restraint is associated with higher urinary cortisol excretion in healthy premenopausal women.  Am J Clin Nutr January 2001 vol. 73 no. 1 7-12

Is dark chocolate good for you?

  1. Miller et al:  Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders.  L. Agric Food Chem Sep 2008.
  2. Heinrich et al:  Long-Term Ingestion of High Flavanol Cocoa Provides Photoprotection against UV-Induced Erythema and Improves Skin Condition in Women.  J. Nutr.  June 2006.
  3. Taubert et al:  Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitroc Oxide; A Randomized Controlled Trial.  JAMA 2007.
  4. Serafini et al: Plasma antioxidants from chocolate.  Nature 2003.

What to eat before your workout for maximum results?

  1. Schoenfeld B.  Does Cardio After an Overnight Fast Maximise Fat Loss? Strength and Conditioning Journal; February 2011.
  2. Melby et al; Effect of carbohydrate ingestion during exercise on post-exercise substrate oxidation and energy intake.  International Journal of Sports Nutrition, Exercise and Metabolism; September 2002.

What to eat after your workout?

  1. Atherton P. J., Smith K., (2012) Muscle protein synthesis in response to nutrition and exercise Journal of Physiology 590;5:1049–1057
  2. Breen L., Philp A., Witard O.C., Jackman S.R., Selby A., Smith K., Baar K.. Tipton K.D., (2011) The influence of carbohydrate–protein co-ingestion following endurance exercise on myofibrillar and mitochondrial protein synthesis. Journal of Physiology 589;16:4011–4025
  3. Burke L.M., (2001). Nutritional needs for exercise in the heat. Comparative Biochemistry and Physiology Part :A Moecular Integrative Physiology. 128;4:735-48
  4. Burke L.M., (1997). Nutrition for post-exercise recovery. Australian Journal of Science and Medicine in Sport. 29;1:3-10
  5. Laham-New S.A., Stear S.J., Shirreffs S.M., Collins A.L. (2011) Sport and exercise nutrition. Wiley-Blackwell, The Nutrition Society Textbook Series.
  6. Tipton, K.D., Rasmussen, B.B., Miller, S.L., Wolf, S.E., Owens-Stovall, S.K., Petrini B.E., Wolfe R.R., (2001) Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise American Journal of Physiology Endocrinology and Metabolism 281:E197-E206.
  7. Walberg Rankin J., Goldman, L.P., Puglisi, M.J., Nickols-Richardson S.M., Earthman, C.P., Gwazdauskas F.C., (2004) Effect of post-exercise supplement consumption on adaptations to resistance training Journal of the American College of Nutrition, 23; 4: 322–330

10 Foods that fight cellulite

  1. University of Maryland Medical Center: Cellulite Overview
  2. Mayo Clinic: Cellulite Treatments
  3. “Nutrition & Metabolism”; Moderate Carbohydrate, Moderate Protein Weight Loss Diet Reduces Cardiovascular Disease Risk: A Randomized Clinical Trial; 2008
  4. Cellulite: A Review of its Physiology and Treatment; Mathew M. Avram; Journal of Cosmetic and Laser Therapy, Volume 6, Issue 4 December 2004
  5. Cellulite: An Update; Press Release, American Society for Aesthetic Plastic Surgery, August 2003

Top 10 foods for building muscle

  1. Wolfe R. Regulation of Muscle Protein by Amino Acids; The Journal of Nutrition 2002.
  2. Gringas et al; Long-chain omega-3 fatty acids regulate bovine whole-body protein metabolism by promoting muscle insulin signalling to the Akt–mTOR–S6K1 pathway and insulin sensitivity.  Journal of Physiology 2007.
  3. Schoffstall et al.  Effects of Dehydration and Rehydration on the One Repetition Maximum Bench Press of Weight-Trained Males.  Journal of Strength and Conditioning Research 2001.
  4. Cleveland Clinic.  Protein needs for Athletes.

How long should a workout last?

  1. Jakicic J.M, Otto A.D., (2006) Treatment and prevention of obesity: what is the role of exercise?Nutrition Review. 64;2:S57-61.
  2. Jakicic, J.M. Marcus, B. H. Gallagher, K. I. Napolitano, M., Lang, W., (2003) Effect of exercise duration and intensityon weight loss in overweight, sedentary women: A randomized trial. Journal of the American Medical Association. 290;10: 1323-1330
  3.  Kanaley, J., Weltman, J. Y. Pieper, K. S. Weltman, A., Hartman M. L., (2001) Cortisol and growth hormone responses to exercise at different times of day. The Journal of Clinical Endocrinology & Metabolism. 86;6: 2881-2889

Does Aspartame cause weight gain?

  1. Melanson et al; Blood glucose and meal patterns in time-blinded males, after aspartame, carbohydrate, and fat consumption, in relation to sweetness perception.  British Journal of Nutrition 1999.
  2. Ferland et al; Is Aspartame Really Safer n Reducing the Risk of Hypoglycemia During Exercise in Patients with Type 2 Diabetes?  Diabetes Care 2007.
  3. Anton et al; Effects of stevia, aspartame, and sucrose on food intake, satiety and postprandial glucose and insulin levels.  Appetite 2010.
  4. Renwick et al.  Intense sweeteners, food intake, and the weight of a body of evidence.  Physiological Behaviour 1994.
  5. Magnuson et al.  Aspartame:  A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies.  Critical Reviews in Toxicology 2007.

What to eat for breakfast to lose weight?

  1. Journal of Adolescent Health; C. Michaud, et. al.; January 12, 1991
  2. Obesity Research; H.R. Wyatt et al ; February 2002.

Does coffee or caffeine help you lose weight?

  1. The American Journal of Clinical Nutrition; Lopez-Garcia et al; March 2006.
  2. The American Journal of Clinical Nutrition; Moiey et al.  May 2008.

How to increase calories burned after a workout?

Borsheim, E. Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33; 14: 1037-1060.

Gilette, C.A., Bullough, R.C., and Melby, C. (1994). Post-exercise energy expenditure in response to acute aerobic or resistive exercise. International Journal of Sports Nutrition, 4, 347-360.

Kaminsky, L.A. Whaley, M.H. (1993). Effect of interval type exercise on excess post-exercise oxygen consumption (EPOC) in obese and normal-weight women. Medicine in Exercise, Nutrition and Health, 2, 106-111.

Osterberg, K.L., Melby, C.L., (2000), Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10; 1: 71-81.

Shanely R.A., Corbin K.D., Jin F., Sha W., Nieman D.C.,(2011) A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Knab AM,. Medicine and  Science in  Sports and Exercise 43; 9:1643-8.

Short K. R., Sedlock D.A., (1997) Excess postexercise oxygen consumption and recovery rate in trained and untrained subjects Journal of Applied Physiology 83; 1: 153–159

Thompson, D., Karpe, F.,  Lafontan, M., Frayn, K., (2012), Physical Activity and Exercise in the Regulation of Human Adipose Tissue Physiology. Physiological Reviews, 92; 1:157-191

Westerterp KR, Plasqui G. (2004) Physical activity and human energy expenditure..Current Opinion In Clinical Nutrition And Metabolic Care  ;7(6):607-13

How to read nutrition labels for weight loss and health

1) http://www.fda.gov/food/labelingnutrition/default.htm

Food Labelling Guide -September 1994; Revised April 2008; Revised October 2009

Guidance for Industry: A Food Labelling Guide

2) http://www.foodauthority.nsw.gov.au/consumers/food-labels/label-facts/nutrition-labelling/

What are the healthiest foods to lose weight?

1) Jaceldo-Siegl Karen, Sabate Joan, Rajaram Sujatha, Fraser Gary E. Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals; British Journal of Nutrition(2004), 92:pp533-540.

2) Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72.

3) Pieterse Z, Jerling JC, Oosthuizen W, Kruger HS, Hanekom SM, Smuts CM, Schutte AE. Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function. Nutrition. 2005 Jan;21(1):67-75.

4) Slavin JL.Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8.

5) Conceição de Oliveira M, Sichieri R, Sanchez Moura A. Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition. 2003 Mar;19(3):253-6.

http://www.ncbi.nlm.nih.gov/pubmed/15797686

http://www.ncbi.nlm.nih.gov/pubmed/12620529

http://jn.nutrition.org/content/138/9/1741S.abstract