Pilates exercises

Many women are taking advantage of the mind-body exercises that make up Pilates. Pilates exercises are excellent for pregnant women as they help you develop a strong core, build flexibility and reduce stress. Pilates highlights proper breathing techniques and focuses on pelvic and spinal alignment, making you acutely aware of your body's movements and positioning. Here are a few beginner Pilates exercises you may want to try. Remember to focus on deep breathing in order to maximize the efficiency of each move.

Pelvic Curl: This is one of the best butt and thigh exercises. Lie on your back with your palms up and your knees bent with your feet flat on the floor. Make sure you maintain spinal alignment. Inhale and exhale, focusing on your abdominal and pelvic muscles. Lift your pelvis towards the ceiling, pressing down on your feet and curling your tailbone forward. Try to make a straight line from your shoulders to hips. Repeat the move three to five times.

The Hundred: This move is great for your abdominals. Lay on your back with your knees at your chest. Keep your pelvis and spine in alignment and exhale as you bring your chin towards your knees, using your abdominal muscles and curling your spine towards the floor. Keep your shoulders and neck relaxed. Next, extend your legs and arms outwards, pulsing your palms up and down for five seconds. Repeat the move three to five times. Focus on breathing.

One Leg Circle: This move stretches your abdominals, thighs and hips. Lie flat on your back, focusing on your spinal alignment and breathing. Pull your abdominals in and lift one leg towards the ceiling. Try to keep your leg straight, but if you have tight hamstrings you may bend your knee slightly. Keep your weight evenly distributed on your hips and shoulders. Drop your leg towards the floor a few inches and slowly move it in circles, practicing control and stability. Do five circles on each leg three to five times.

Introduction to Cardiovascular Equipment

There are several pieces of cardiovascular equipment that you will typically run into at a health club. As you use them, you will generally find ones that you naturally gravitate toward. In the meantime, here are a few that turn up in almost every gym:

1)The treadmill. Treadmills are getting fancy these days. Many have all-digital readouts that tell you information such as heart rate, calories burned and distance. Some even have small fans built in. Treadmills are good for walking and running, and can be used by nearly everyone.

2)The elliptical trainer. Elliptical machines are somewhere between a bicycle, stair stepper and treadmill. While standing, you "run" with your feet on two platforms that circle as if you were on a bicycle. Some of these machines also have hand holds that move your arms back and forth. Elliptical machines can be a good choice for those looking for a low impact way to get some cardiovascular exercise.

3)Stair stepper. In the world of fitness climbing machines, the stair stepper is king. This machine is great for a really amped up workout, but can be hard on the knees for some people.

4)Cycles. There are two main versions of the cycle at the gym: the recumbent bike and the upright bike. Both provide a good, low impact cardiovascular workout.

Personalizing Your Fitness Routine

What is the right type of fitness exercise program for your lifestyle? This answer depends in part on what you enjoy and also what your personality is like.

Do you like to be social? Exercise classes may be the perfect solution. You can team up with a girlfriend and take a Pilates class, or make friends at the gym when you get there. There can be a sense of camaraderie in a class setting which makes it fun for those who enjoy being around other people in this type of atmosphere.

Are you a private person? Perhaps a gym that has a membership made up entirely of women may be a good choice. Also, if you prefer, you can opt to work out during hours where there are not many people around at the facility. Try going at different times to see what the crowd is like, or ask an employee when the slow times are.

Those who like to get their workout in quickly might be completely satisfied with a 30-minute circuit training program. These are offered by many health clubs and have become a popular choice for those who are pressed for time. Proximity to your home may be another factor here as well.

On the other hand, if you are someone who really loves to spend time at the health club you may want to hold out for one with a more "spa-like" setting. Some facilities even offer extras such as massage and other spa services.

No matter what your particular taste is, if you find the right match you will be more likely to use the facility. Take a little time to think about where you would fit best and make the choice that is right for you.

The Works challenge workout

To ensure peak performance as he becomes older, Trey Works, the 42-year-old uses a workout like this one to help him stay in shape. Focus on these moves for a chance to shape up and defy your age.

Warm-Up
Get loose with old-school calisthenics before each training session. Researchers at the United States Military Academy have found that this approach helps you sprint faster, jump higher, and throw harder immediately afterward. Do 30 seconds each of jumping jacks, arm circles, pushups, lunges, and body-weight squats.

Each of the following three supersets pairs a pushing exercise with a pulling exercise. This helps prevent muscle imbalances that can lead to injuries and builds a symmetrical physique. Do the two moves in each superset back-to-back without taking a breather, and then rest for one minute before progressing to the next superset. Complete three sets.

Superset #1
Barbell Squat
Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. The bar should sit comfortably on your upper trapezius. Lift the bar off the rack and step back. Your feet should be shoulder-width apart, knees slightly bent, back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back into a chair, keeping your back naturally arched and your knees in line with your toes. When your thighs are parallel to the floor, pause, then drive your heels into the floor and push back to the starting position. Do eight to 12 reps.

Romanian Deadlift
Stand and hold a weighted barbell with a pronated grip, at arm's length. Feet are shoulder-width apart and knees slightly bent. Keep your head up, shoulders back, and lower back arched as you lower the bar toward the floor while keeping your knees slightly bent. Push your hips backward to start the movement, so much, in fact, that your toes may start to rise as the weight is lowered. Your range of motion will be dictated by your hamstring flexibility. Do eight to 12 reps.

Superset #2
Barbell Lunge
Grasp a weighted barbell with your hands slightly more than shoulder-width apart. Raise it over your head and lower it so it rests across the back of your shoulders. Spread your feet so they're shoulder-width apart. Now step forward as far as possible with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. (Make sure your front knee doesn't extend beyond your toes.) Meanwhile bend your rear knee until it nearly touches the floor. Pause, then push yourself to the starting position as quickly as you can. Do eight to 12 reps with your right leg, and then switch to your left leg and repeat.

Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do eight to 12 reps on each side.

Superset #3
Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do eight to 12 reps.

Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

The Junior Seau Workout

Instructions: Do 8-12 reps of each exercise. Repeat the entire circuit two times. Try to complete the workout within 30 minutes.

Warmup
Run on a treadmill for three minutes and then stretch to get limber.

Station A
1a. Dumbbell Bench press
Lie on a bench, holding a pair of heavy dumbbells with your arms extended over your chest and your palms facing your feet. Slowly lower the weights to the outside of your chest. Pause, then push them back up.

1b. Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

Station B
2a. Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise and repeat.

2b. Dumbbell Shoulder Press
Stand holding a dumbbell at shoulder height with your palm facing toward your body. Press the weight straight up and then slowly lower it. Do all your reps and then repeat with your other arm.

2c. Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position and repeat.

2d. Dumbbell Single-Arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Repeat, finish your reps, and then switch sides.

Station C
3a. Standing Barbell Curls
Stand holding a barbell with an underhand grip, hands shoulder width apart, at arm’s length against your thighs. Curl the bar up to the front of your shoulders. Lower it. Keep your upper arms stationary and more or less pinned against your sides. Repeat.

3b. Standing Cable Press
Stand at a lat pulldown machine. With an overhand grip, pull the bar down to your thighs. Keeping your upper arms stationary, slowly bring the bar to your chest. Use your triceps to push the bar back down to your thighs. Repeat.

3c. Weighted Pendulums
Sit on the floor with your knees bent 90 degrees and hold a dumbbell with both hands close to your chest. Take 5 or 6 seconds to lower your back toward the floor, one vertebra at a time. (Try not to increase speed as you get closer to the floor.) Sit back up using as little momentum as possible.

Cool Down
Run on the treadmill for two miles.

The LeBron James Workout

Monday

Superset 1
Pushup
Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.

Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

Superset 2
Dumbbell Snatch
Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for 5 reps with each arm.

Cable Single-arm Row
Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then resist the weight as you return your arms to the starting position. Do 10 reps with each arm.

Tuesday

Superset 1
Dumbbell Squat
Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees and lower your body until your thighs are at least parallel to the floor. Push back up. Do eight to 12 reps.

Swiss-ball Hamstring Curl
Lie on the floor with your ankles on a Swiss ball, arms at your sides. Raise your hips so your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out. Do 12 reps.

Superset 2
Dumbbell Stepup
Holding heavy weights at your sides, lift one foot and place it on a bench. Then push your body up until your weight-bearing leg is straight and your other foot hangs off the bench. Return to the starting position. Do 10 reps with each leg.

Dumbbell Calf Raise
Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps with one leg before repeating with the other leg.

Thursday

Superset 1
Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.

Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.

Superset 2
Dumbbell Single-arm Overhead Press
Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating with the other arm.

Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do 10 reps on each side.

Friday

Superset 1
Single-leg Squat
Stand on a bench. Hold your arms in front of you and flex your right ankle so your toes point up. Keeping your torso as upright as possible, bend your left knee and lower your body until your right heel touches the floor. Push up. Aim for five reps per leg.

Single-leg Swiss-ball Leg Curl
Perform as you do the Swiss-ball hamstring curl, but use only one leg. Lift your left leg and bend your knee toward your chest. With your right leg, pull the ball toward your butt and then push it back out. Aim for 10 reps with each leg.

Superset 2
Dumbbell Side Lunge
Stand holding dumbbells at your sides. With your left leg, take a wide step directly to the left. Bend your left knee and push your hips back until your left thigh is parallel to the floor. Then push back up. Do 10 reps in each direction.

Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.

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How to lose 10 pounds

Often people are not really overweight but instead are just looking at how to lose those 10 pounds that have been hanging around for a few weeks or even a few years that they do not know how to get rid of. Well I have a few ideas on how you can get rid of 10 pounds now and fast that should get you on the right track.

1. When trying to lose weight it comes down to energy in and energy out. There is no real way around this. To lose 10 pounds you need to burn 35000 calories more than you take in. The math doesn’t lie and you can’t lie to a scale either.

2. Most of our body is water and because of this there is water retention. Your body combats what is throwing off electrolytes or stress or other factors and it will naturally retain water.

3. Fat is high in calories. High water foods are low in calories. In order to change that input output ratio you need to raise the amount of low calorie density foods and lower the amount of high caloric density foods. so eat less red meat and fatty deep fried food and eat more fruits and veggies which are high in water content and nutrients.

4. All weight loss comes with a reason. What is the reason that you want to lose the weight? When you are hungry and drive by a McDonalds or KFC and just want to do drive thru what is going to stop you? Certainly not losing weight.

So how do you pull all of this together? How do you lose 10 pounds? When you want to know how to lose weight it comes down to planning. Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy. You also have to get more exercise and by exercise I mean try to get one hour of exercise of any kind in a day. This needs to be exercise that you like and not exercise that just feels like work as that will not be sustainable.

As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often. Eating smaller meals more often will keep that metabolism up for you.

Finally you need to worry about why you are trying to lose weight. If you want to know how to lose 10 pounds then you need to really know why you want to lose the weight. Is it going to make you more healthy, losing 10 pounds will make you a lot healthier. Or do you want to fit into smaller clothes? Or is it a goal to prove that you are in control of yourself? All of these reasons and more are important. Write you reasons down and post them up everywhere. Make sure that you never forget the WHY of losing those last 10 pounds.

Weight Loss 101

An important step in your weight loss journey is setting a realistic goal for your end weight and/or BMI (Body Mass Index).

Your Goal Weight
It's just not sensible to start a weight loss plan without first considering an important question: Is the weight I want to achieve realistic for my body? Answering this question truthfully will go a long way in preventing frustration down the road.

Hopefully, you have already talked to your doctor about your weight, you should have a healthy weight goal in mind based on what she told you.

If you haven't seen a doctor yet, you can find reliable height and weight charts at your doctor's office or a local hospital wellness center. You can also access some, like the one the USDA provides, online.

Rather than setting a "magic number" as your goal weight, give yourself a range within about five pounds of your healthy weight.

If you have a lot of weight to lose, consider making mini-goals of five or 10 pounds every six weeks to two months rather than focusing on your end weight.

As a rule of thumb, you should weigh yourself once a week as you diet. You should try to weigh yourself at the same time each day to get consistent readings as your weight can vary throughout the day.

Your BMI
Your doctor may also assess your BMI. BMI is the most widely-used form of weight-tracking today. It helps health care providers measure your risk for weight-related health issues.

You can find out your own BMI with a simple formula: Divide your weight in pounds by your height in inches squared. Multiply by 705.

For example, consider a woman who is 5'6" and weighs 190 pounds:

Height of 5'6" = 66 inches
66 squared (66 x 66) = 4,356
190 divided by 4,356 = 0.0436
0.0436 x 705 = 30.75

This individual's BMI would be rounded up to 31.

BMI is categorized as follows:

Less than 18.5--underweight
18.5 to 24.9--normal weight
25 to 29.9--overweight (Individuals who fall into the BMI range of 25 to 34.9 begin having some health risk concerns.) 30 or more--obese
40 or more--morbidly obese
Your Waist-to-Hip Ratio
Last, but not least, your doctor may also mention your waist-to-hip ratio. Waist-to-hip ratio is calculated by taking your waist circumference and dividing it by your hip circumference.

Those who are considered "apple-shaped" (fat accumulates around the belly) are at a much higher risk for heart disease and hypertension than those who tend to carry their weight in the hips or thighs.

What is the 90/10 diet?
The 90/10 diet can be found in a book written by nutritionist Joy Bauer called The 90/10 Weight-Loss Plan: A Scientifically Designed Balance of Healthy Foods and Fun Foods.

How much does this diet cost?
The book can be purchased for approximately $18 online or at other book retailers. There are no required foods or expensive recipes necessary to follow this plan.

What is the diet like?
The basic premise of the 90/10 plan is that you eat a healthful diet 90 percent of the time, and enjoy what Bauer calls “fun foods” 10 percent of the time. Bauer’s theory is that by allowing yourself your favorite foods some of the time, you will feel less deprived and more able to stick with the healthy changes the rest of the time. The book outlines diets for three different daily calorie levels -- 1,200, 1,400, and 1,600.

What is the food like?
There are two weeks worth of meals outlined in this plan. Once you are accustomed to practicing portion control, monitoring your calories, and planning your fun foods, you will also be able to customize your meals to your own preferences as long as you stay within your caloric allowance. During my trial of the diet, a typical day’s menu was oatmeal with fruit for breakfast, a tuna melt with low-fat cheese for lunch, an apple for snack, chicken and vegetables with brown rice for dinner, and chocolate chip cookies as my fun food.

What is the best part of this diet?
What I liked about this diet was being able to continue to allow myself a controlled portion of nearly any food as long as I followed the guidelines the rest of the time. I was able to enjoy “old favorites” that other diets forbid. (So many other diets ask you to go "cold turkey" on favorite foods, especially during the first week or so, or during the first “phases” of the plan. I often find those diets too difficult to stick to for any period of time, but did not have that problem with this plan.)

What is the most challenging part of this diet?
The only "catch" to this plan is that you have to work the fun foods into your daily calorie allotment; I was on the 1,600 calorie plan, so those 260 calories from my cookies left me 1,340 calories to utilize for the rest of the day. Since my calorie allotment was on the higher end, I did not often have a problem working in everything I needed to round out my day’s food intake. However, I can see that this may be challenging to someone on the lower end of the spectrum, at 1,200 calories, especially if you are not accustomed to monitoring your food or calorie intake. For example, let’s say you plan tomorrow morning for a 300 calorie treat as your "fun food" and then you decide to have a soda with it, too. If you only have 750 calories remaining for your entire day after your treat, you have used too many calories and did not allow sufficient calories for other more nutritious, filling choices. That’s why planning is so important so you “spend” your calories the best way possible.

What are the long-term effects of this diet?
During my 30-day trial of this plan, I lost just under eight pounds. I found this plan to be effective and reasonably easy to follow.
You can easily track your daily calories and search for foods’ caloric content at a free Web site such as Calorie Count Plus. I searched their food database on a daily basis to find out the calorie counts of foods that I did not have a nutrition label for.

In my opinion, the inclusion of “fun foods” makes this diet ideal for people who have found other diets to be too restrictive. I think most people would be able to stick to this plan. If you are allowed 1,600 or 1,800 calories you will undoubtedly have enough calories to eat plenty of the healthy foods recommended on the plan and still have your “fun foods”.

Maintenance may be a little more challenging for some after following this plan; you will need to continue being conscious of your food choices and caloric intake. Once you’re at your goal weight, you will need fewer calories than you were previously accustomed to eating before you lost weight, so it is important that you continue monitoring you caloric intake (You can do so easily by tracking your food intake with Calorie Count Plus.). Remember, if you return to consuming more calories than you need -- after this or any other diet -- you will begin to gain weight again.

The Best Life Diet

What You Need to Know About the Best Life Diet:
The Best Life Diet author Bob Greene is best known as Oprah's personal trainer. This diet emphasizes swapping unhealthy foods for healthier ones and making positive behavior changes. Here's what you need to know about the Best Life diet.

Cost of the Best Life Diet:
The book is available for approximately $16. The web site, bestlife.com, requires a monthly membership fee of around $20. While you do not need to join the Web site in order to follow the diet, the Web site does offer additional content not found in the book.

The only additional cost is grocery store items you choose to purchase in order to follow recommended meal or snack plans, or for preparing recipes.

Required Changes on the Best Life Diet:
This diet relies on making permanent lifestyle changes, such as being more active and not eating late at night. There is a focus on portion control and controlling caloric intake. It is not a low carb diet, but it does require switching out "bad" carbohydrates, such as white bread, in favor of "good" carbs, such as whole-grain bread.

Best Life Diet Phase 1:
Greene refers to the first four weeks of this diet as phase 1. He says the purpose of this introductory phase is to lay the groundwork for adapting the program as a lifestyle rather than considering it a short-term diet. During this time, Greene recommends the following simple changes: Move more, stop eating late at night, eat three meals and one snack each day, and drink plenty of water.

You should not expect to lose a large amount of weight during this initial phase; depending on your current habits, you may not actually lose any weight.

Best Life Diet Phase 2:
Phase 2 of this diet lasts for at least four weeks, or much longer if you have a significant amount of weight to lose. During this phase, Greene builds on the guidelines of phase 1, adding a number of food "switches" that will allow you to lose weight, including the total elimination of six "unhealthy" foods (e.g. soda), for which he provides healthier alternatives.

Additionally, you will learn to use a hunger scale to help you eat only when your body needs fuel and stop eating before you feel full. Portion control is an important aspect of this phase. More exercise is recommended.

Best Life Diet Phase 3:
Phase 3 of the is considered the maintenance phase. You will continue to follow the guidelines set forth in the previous phases. You will continue to eat balanced meals and Greene encourages the addition of more vegetables to your diet. Certain foods, such as high-fat meat, are to be eliminated or signficantly reduced. You are allowed to incorporate what Greene refers to as "Anything Goes" calories, which allots a number of calories for special treats such as chocolate or popcorn. Lastly, daily exercise is required on phase 3.

Long-Term Effects of the Best Life Diet:
The purpose of The Best Life Diet is to teach you permanent lifestyle changes that will help you manage your weight. The principles of Greene's plan, such as portion control and hunger monitoring, are important skills for long-term success. The dietary changes are nutritionally sound and will almost certainly help you lose weight. If you continue to follow the principles Greene outlines, you most likely succeed; if you return to your old eating habits at any time, the weight you have lost is very likely to start coming back.

What is the 5-Factor Diet?

The 5-Factor Diet is found in a book by the same name which is written by fitness trainer Harley Pasternak with Myatt Murphy. Who is Harley Pasternak?
Harley Pasternak is a fitness trainer whose clients have included John Mayer, Halle Berry, Mandy Moore, and many other celebrities. He has appeared on television as a nutrition and fitness expert on such shows as The Oprah Winfrey Show and The Tyra Banks Show.

How much does this diet cost?
The 5-Factor Diet book is available in hardcover for about $17. It is also available as an online membership at the diet's official Web site for around $20 a month. The only additional costs for following this diet are purchasing regular grocery store foods or ingredients for recipes, as well as fitness equipment such as a set of dumbbells and a stability ball, which can be found for about $15 each.

What is the 5-Factor Diet about?
The key principle of the 5-Factor Diet is to eat five meal each day that must be made up of five components: a lean protein, a complex carbohydrate, fiber, a "good" fat, and a sugar-free drink. The food choices Pasternak recommends are based on the Glycemic Index (GI), which rates foods according to their effect on blood sugar levels. (Eating foods with a low GI, as well as high-fiber foods, may help control cravings and prevent overeating by keeping your blood sugar stable.) Pasternak provides some additional key points behind the basis of his diet, including the importance of both protein and fiber as they relate to weight loss and good nutrition in general.

Pasternak says getting regular exercise is 50% of his plan. He says you must exercise five days a week to get the "full benefit" of the plan. He suggests five exercises, to be done five days each week, that take about five minutes each to do. Photos and step-by-step instructions for exercises are provided in the book.

What is the food like on the 5-Factor Diet?
Each of the five snacks or meals required six out of seven days on the 5-Factor Diet must include what Paternak refers to as "5-Factor Foods" (low-fat protein, low- to medium-GI carbs, fiber, a healthy fat, and water or another sugar-free beverage).

Pasternak says consuming moderate-carbohydrate, high-protein meals will help you stay fuller longer, which diminishes between-meal hunger pangs. An example of a 5-Factor meal would be baked chicken, mixed vegetables with a drizzle of olive oil, a half cup of lentils, and a glass of sparkling water.

There are some specific recommendations among the acceptable foods on the plan, such as choosing white meat poultry over dark and avoiding grapes because of their high ranking on the GI. So it is important that you read the eating guidelines carefully before you begin planning your meals.

Pasternak provides more than 100 recipes in the book, all of which require only five main ingredients and five minutes of preparation.

Each week, there is one day Pasternak calls a "cheat day" when you can eat absolutely anything you want.

Is the 5-Factor Diet a fad diet? Will it work?
The 5-Factor Diet would not be considered a fad diet because it provides healthful eating guidelines, recommends a variety of foods without excluding any food groups, and is adaptable to your own preferences. Additionally, it recommends regular exercise. All of these points are hallmarks of a sound diet plan.

On the other hand, all of the "five of everything" rules does make this diet seem rather "gimmicky." (And the name-dropping on Pasternak's part -- "Halle Berry loves my fajitas!" -- doesn't make it seem less so.)

There is not really any new or exclusive science behind the plan; it's actually just good, common-sense advice about making better eating choices and becoming more active. There is no "weight loss magic" to eating five meals a day, and always being required to eat all five of the "5-Factor Foods" together at one time isn't necessarily any more effective than eating them among different meals or snacks.

Weight loss comes down to calories in/calories out. Whether you eat five or three meals a day, if you burn more calories than you take in, you'll lose weight. If, for example, you completely remove high-calorie and high-sugar foods such as white bread and soda pop from your diet and replace them with whole grains and sugar-free beverages, and you work out most days a week, you are virtually guaranteed to lose weight.

How long does the 5-Factor diet last?
Pasternak presents the diet as a 5-week plan (again ... five!), but you will need to stay on it quite a bit longer if you have more than about 10 pounds to lose. It does not provide rapid results, which is actually a plus. You can expect an average loss of one to two pounds a week after the first week. This diet is safe and adaptable as a permanent lifestyle.

Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.