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• Drink enough water. Your metabolic rate is affected by water intake. If you’re dehydrated, you may be burning up to 2 percent fewer calories. So aim to fill up with eight to twelve 8-ounce glasses of water a day.

• Reduce calories while you increase aerobic activity. Otherwise you run the risk of losing muscle, which lowers your resting metabolism by about 2 to 10 calories a day for every pound lost.

• Spice up your meals. Capsaicin, the compound in hot foods like chile peppers, can heat up your metabolism by as much as 23 percent and leave you feeling fuller so you’re eating less for up to two days afterward, according to researchers.

• Eat more protein. Your body uses more energy to process protein, so you may burn up to twice as many calories digesting protein as carbohydrates. Adding protein to breakfast is a great way to get your engine revving and stave off hunger throughout the morning.

• Lift weights. Just adding 3 pounds of muscle through strength training increases your calorie burn by 6 to 8 percent. Working on the largest muscles will build more lean mass and burn more calories. Focus on lifting slowly to get the most out of your muscle-building workout.

• Sip green or oolong tea. The catechins in this tea kickstart your metabolism by up to 10 percent. If you drink two to four cups a day, you could burn an extra 50 calories a day.

• Exercise at high intensity. This will give you an “afterburn,” meaning you’ll continue to burn more calories in the hour or so after you exercise.

Another way to boost your metabolism is with the Relìv Slimplicity® Weight Loss System. Muscle-building protein and other ingredients in the delicious meal-replacement shake, combined with Accelerator capsules, give your metabolism and weight loss efforts a fat-burning wake-up call. Plus, the eating plan, sample menus, and workout program included with the system help keep you on track as you learn to make smarter lifestyle choices.

Dietitians and doctors tell us the best way to lose weight is by cutting calories and exercise. But the ever-expanding waistlines in the U.S. are proof that the traditional less food/more exercise approach isn’t working for most of us — because we don’t stick with it. Americans are still looking for an easier, more effective way to lose weight and keep it off.

While the weight loss benefits of some dietary supplements are often ignored or attacked by mainstream medicine, there is proof some dietary supplements and ingredients do indeed help people lose weight safely.

Studies Support Shakes’ Benefits

Meal replacement shakes are a good option for successful weight loss. An Australian study in the Journal of Nutrition found meal replacement shakes are equally effective for losing weight compared with conventional, structured weight loss diets. Yet the people in the study using the shakes were more favorable about dieting and the convenience of the shakes than those on the conventional diet. And we all know we’re more likely to stick with a weight loss plan if it’s easy and convenient. Grabbing a quick shake for lunch is much easier than chopping up 10 vegetables to mix with a thimbleful of dressing. Plus meal replacement shakes take away the guesswork by controlling calories.

In addition, a German study found those who followed a meal replacement plan lost five times as much weight after three months than those who followed a diet of conventional foods.

Even more striking, research shows once people lose weight, they can maintain it for years simply by substituting a meal replacement shake for one meal on most days. A study in the Journal of the American Dietetic Association found women who lost weight on a reduced-calorie plan that included meal replacement shakes maintained their weight loss after a year by drinking at least one shake a day in place of a regular meal. By contrast, those in the study who lost weight on a conventional low-fat diet with no meal replacement shakes regained most of their weight after a year.

Science Proves Ingredients Work

When it comes to weight loss, science is showing there are ideal ingredient combinations that work synergistically for maximum effect. For example, a recent study in the International Journal of Obesity showed a combination of catechins (found in green tea), caffeine, capsaicin and tyrosine boosted heat generation and energy expenditure — that’s metabolism and fat burning — without raising blood pressure or heart rate.

Other examples of weight-loss ingredients proven effective include:

• Whole soy. In addition to being filling, soy protein has been linked with greater weight and fat loss than lifestyle counseling alone, according to German researchers.

• Advantra Z® (bitter orange). Researchers at St. Cloud University and University of Colorado found no increases in blood pressure or heart rate in subjects taking a combination of bitter orange and caffeine. Yet they did find increased burning of body fat. Numerous clinical trials have found bitter orange reduces weight and fat as it increases metabolism.

• Green tea. A study in the American Journal of Clinical Nutrition reported green tea extract resulted in a significant increase in metabolism, which can help weight loss.

• Conjugated linolic acid (CLA). Studies in the American Journal of Clinical Nutrition and the Journal of Nutrition found that CLA reduces body fat, increases lean muscle mass and is helpful in maintaining weight loss. A study at the University of Wisconsin suggests CLA may serve a critical role in reducing common weight and fat gain that occurs with age.

• 7-Keto® (7-oxo-DHEA). Backed by clinical studies, 7-Keto is shown to safely boost metabolism without stimulants to burn fat and promote weight loss. In one study, those taking 7-Keto showed significantly increased weight loss and three times more fat reduction than those taking a placebo. It also boosts the resting metabolic rate normally associated with dieting.

• NeOpuntia® (prickly pear cactus). Prickly pear cactus began as a Mexican folk remedy for weight loss. Now it’s backed by studies that show that NeOpuntia, the prickly pear fiber extract, attracts fat and binds to it — essentially blocking fat — and speeds it out of the body. A pilot study showed the quantity of fat excreted compared to the quantity ingested increased 27.4 percent when taking Neopuntia vs. a placebo.

All fat is not equal. Subcutaneous fat is found all over our body, but is most noticeable on the hips and thighs. It’s the protective wrap over the body just under the outer layer of skin.

Visceral fat is located between the organs, tucked deep in your waistline, and contributes to belly fat. Visceral fat may contribute to insulin resistance, glucose intolerance, high blood pressure and elevated triglyceride levels — all components of metabolic syndrome.

Good News: Belly Fat Is the First to Go!

Now for the good news. Platters of cookies and gallons of cocoa aside, belly fat is the easiest type to lose. Most people will lose first from the middle area and upper body before anywhere else. That’s because visceral fat is more metabolically active than subcutaneous fat. Not only that, experts say the more weight you have to lose, the faster you’re likely to start losing belly fat. How’s that for motivation?

Whole Grains are the Ultimate Belly Blaster

To mobilize belly fat stores, eat plenty of high-fiber whole grains while reducing refined carbohydrates. Refined foods like white bread trigger elevated blood sugar levels. That results in an increased insulin response, which can cause fat to be deposited more readily. But whole grains help the body use blood glucose more efficiently and lower blood glucose levels to reduce fat deposits.

The U.S. Department of Agriculture’s 2005 Dietary Guidelines recommends that half of your grain servings come from whole grains. You should set a goal of incorporating more whole grains into your diet by replacing refined food with whole grain wherever possible. And since whole grains are high in fiber, you tend to stay satisfied longer to help you eat less.

So now it’s truth time. Is your waist larger than 40 inches if you’re a man, or 35 inches if you’re a woman? If so, you have too much belly fat and might be at risk for heart disease, diabetes and other conditions. Make sure to put losing weight on your list of New Year’s resolutions to have a happy, healthier New Year.

Give Belly Fat the One-Two Punch

Relìv offers two powerful, effective ways to combat belly fat and the health problems that come with it: the Slimplicity® Weight Loss System and GlucAffect™ nutritional supplement. This dual approach to a healthy weight management can affect your overall health in dramatic ways.

Slimplicity consists of a satisfying meal replacement shake and Accelerator capsules. Both are chock-full of proven weight loss ingredients that keep your metabolism stoked and your appetite in check. The system also includes a pedometer and exercise and food journal so you’re set up for long-term, healthier living.

GlucAffect is a revolutionary formula that brings together — for the first time ever — many of nutrition science’s most cutting-edge ingredients, each of them clinically shown to address blood sugar management and related health conditions. In addition, the GlucAffect formula has been clinically shown to help maintain healthy blood sugar levels and support weight loss.

Make a Plan

Exercise doesn’t have to be boring, painful or overly time-consuming. The hardest part is just getting started.
Start by writing down your goal. Do you want to lose 10 pounds, walk 3 miles or run a marathon? (Or all of the above?!) Then schedule your first week of exercise sessions with the date, time, place and what you plan to do. Stick to it like you would any appointment. Fit it into your lifestyle in a way that you know will work for you. Don’t let excuses stop you from getting healthier and slimmer.

Mix It Up for Max Results

So now that you’ve got your goal set and time slotted, what are you going to do? For maximum benefit, choose a combination of aerobic and strengthening activities.

Get the heart pounding

Aerobic activities make your heart, lungs and blood vessels stronger. Anything that gets your heart beating faster can be considered aerobic.

Start out slowly and increase the amount of time and the intensity level. If you do an aerobic activity such as walking at a moderate level, aim for a total of at least two and a half hours per week at first. Work your way up to 5 or more hours a week. Try to be active a minimum of three days a week. When you’re exercising at a moderate level, you should be able to talk while you do the exercise but not sing. Moderate activities include brisk walking, water aerobics, biking on level ground, raking, and even ballroom dancing!

If you choose more vigorous activities like running, do at least an hour and 15 minutes a week total, and again work your way up to doubling that time. With a vigorous activity, you can only say a few words without stopping to catch your breath. Vigorous activities include biking faster than 10 miles per hour (and hitting the hills!), fast dancing, hiking uphill, race walking, jogging or running, or swimming laps.

As any activity gets easier, increase the time or intensity. Here’s more motivation: the harder you exercise the less time is required to reap the benefits!

Pump it up

Strengthening should be done two to three days a week with a day off in between sessions. Work out all the major muscle groups, including the legs, hips, back, chest, stomach, shoulders and arms.

For most people, 5-pound weights are a good place to start. Do two to three sets of eight to 12 repetitions of each exercise. For time-savings, you can mix it up by doing upper body strengthening one day and lower body strengthening the next. For motivation, remember the muscles you’re building burn more calories even at rest, plus you’ll look more toned and sleek!

Calorie Countdown

For active ideas, look at this rundown of calories a 155-pound person burns with one hour of exercise:

• Bicycling leisurely at less than 10 mph: 281
• Stationary bicycling with moderate effort: 493
• Fast ballroom dancing: 387
• General gardening: 352
• Golf, carrying clubs: 387
• Golf, with cart: 246
• Jogging: 493
• Mowing lawn (push mower): 387
• Mowing lawn (riding mower): 176
• Race walking: 457
• Raking lawn: 281
• Running at 5 mph (12 minute mile): 563
• Shoveling snow: 422
• Scrubbing floors on hands and knees: 387
• Sweeping garage, sidewalk: 281
• Swimming leisurely: 422
• Tennis, singles: 563
• Tennis, doubles: 422
• Walking at 3 mph, moderate pace: 246
• Walking uphill at 3.5 mph: 422
• Walking at 4 mph, very brisk pace: 281
• Weight lifting, light or moderate effort: 211

Help is a Shake Away

Relìv’s Slimplicity® Weight Loss System is a great way to jumpstart a healthier lifestyle. Combined with better food choices and exercise, it can help you burn fat, keep lean muscle and lose weight. In addition to a delicious, protein-packed meal replacement shake and Accelerator capsules to boost metabolism and curb your appetite, the plan includes a food diary, exercise journal, pedometer and more. A slimmer, more fit you is just around the corner!

2. Skip breakfast
A Harvard study found that those who ate breakfast regularly were less likely to become obese, compared to those who skipped it. And other research shows people who eat breakfast eat fewer calories per day and lose weight more successfully than those who don’t. Plus breakfast skipping can slow down your metabolism and make you more likely to binge later in the day.

3. Rarely weigh yourself
A study of overweight adults who were either trying to lose weight or trying to prevent weight gain found that those who weighed themselves frequently lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Facing the numbers on the scale more often may hold you more accountable for what you’re putting in your mouth. Frequent weighing — even every other day — may also allow you to change course if you start noticing an upward trend on the scale.

4. Forget calories on the weekend
You were the model dieter all week long so you deserve to “let go” this weekend, right? The problem is, overindulging on weekends could negate all the effort you made during the week. A study by the National Institutes of Health showed that dieters consistently stopped losing weight on the weekends due to an increase in calories from parties and social events. The trick is balance. If you know you’ll be attending a party, eat lighter during the day and add in more exercise to counter the extra calories. Then don’t forget to get back on track for the week ahead.

5. Forbid foods
Limit indulgent foods but you don’t have to eliminate them completely — otherwise you’ll feel deprived and may binge later. Allow some wiggle room in your diet for foods you enjoy or set aside an occasional “cheat” meal or treat. That way you’re more likely to stick with your weight loss plan in the long run.

Reliv’s Slimplicity® Weight Loss Plan tackles nearly all your weight loss obstacles: calories, portion control, convenience and tracking how much you eat and exercise. Drink a quick, filling meal replacement shake for lunch and you’ve deliciously cut calories from your day. Then combine it with Accelerator capsules before meals to burn more fat and control your appetite. Add in a pedometer, a food and exercise journal and helpful tips on portions and meal ideas and you’ve got a partner that makes losing weight easier and more effective. It’s all included in the plan.

1. Chew gum. Keep a flavorful variety of sugarless gum handy so you can quickly reach for a piece when temptations strike. It will keep your mouth busy and give you a flavor boost so you don’t feel deprived.

2. Drink up. While water can seem boring, it doesn’t have to be. Think of it as a treat. Make it sassier (and even healthier) with lemon, lime, mint or other flavorings. When it’s fizz you crave, go for seltzer, which you can flavor just like water.

3. Track your intake. Logging all you eat and drink can be a wake-up call. It also holds you accountable. You’re less likely to overindulge when you know you’ll be seeing everything you consumed in black and white in your diary.

4. Wear snappy reminders. Try wearing a rubber band around your wrist to derail diet sabotages. When you want to reach for another handful of chips or cookies, snap the rubber band. It’s sure to snap you back to reality and help you focus on your weight loss goals!

5. Know your measurements. Measure out commonly eaten foods like cereal so you know exactly what 1 cup looks like. Or what ¼ cup of nuts looks like. Soon you’ll be able to see what the right portion sizes are without the tools. Use your palm as a guide, too. Portion control is king in the weight loss arena.

6. Eat slowly. Enjoy the aroma, flavor and texture of everything you put in your mouth. This will allow your stomach time to tell you you’re full, plus overall you’ll feel more satisfied with the food you’re eating.

7. Crunch it up. Fresh veggies, nuts, apples — even pickles — all offer a satisfying crunch. Plus the more you chew, the less you tend to eat.

8. Think beyond weight loss. Focus on the valuable nutrients you’re feeding your body when you’re making healthier choices. Picture your body soaking in the nutrients like a thirsty sponge. You may just begin craving the healthy foods and shunning the bad stuff. You’re not only losing weight and looking better, but also improving your overall health so you feel better — and live better, too.

Add a Belly-Blasting Power Tool

Another power tool to rev up weight loss is the Relìv Slimplicity® Weight Loss System. A delicious Slimplicity meal-replacement shake fills you up with essential nutrients, while the complementing Accelerator capsules burn fat and control your appetite. With the Slimplicity Starter Kit, you’ll also get a handy pedometer to encourage walking, and a food and exercise journal. It’s a complete package to keep you on track while you lose weight.

One recent study shows listening to the right music while exercising can increase your physical endurance by 15 percent. Music also helps you feel more positive, even when you’re working out close to physical exhaustion. Thanks to the musical distraction, you’re able to push yourself harder and longer.

Another study showed people were able to walk farther and with less effort when exercising to music as compared to no music. Music tends to make you work harder without realizing it. And the workout is more fun and seems to go faster, so you’re more likely to exercise longer and more frequently. Both of these are keys to weight loss.

Music Boosts Consistency

A study in 2005 also supports this. The study found that listening to music while exercising boosted participants’ weight loss and helped exercisers stay consistent.

Through the study, researchers tracked a group of overweight or obese women while they dieted, exercised, and met in weekly group sessions promoting lifestyle changes. Half the women were given CD players and told to listen to the music of their choice while they walked.

The results: All participants lost weight, but those who listened to music while they walked lost more weight and body fat. The music listeners were also more consistent with their exercise. In short, music made it easier to stick to exercising so weight loss was a natural consequence.

When choosing workout music, save the slower music for warming up and cooling down. To pump up your workout, look for up-tempo music with a steady beat. Dance music is a good choice.

While music is a motivating workout partner, be careful when listening to headphones, especially if you’re walking or running on public streets or at nighttime. You need to be able to hear cars or other hazards.

Choose Another Powerful Partner

Another great workout partner is the Relìv Slimplicity® Weight Loss System. A delicious Slimplicity meal-replacement shake fuels you with essential nutrients, while the complementing Accelerator capsules boost energy, burn fat and control your appetite. With the Slimplicity Starter Kit, you’ll also get a handy pedometer to encourage walking, and a food and exercise journal. The one-two punch of musical exercise and Slimplicity creates a powerful combination to help you reach your weight loss goals faster.

Doctors have known for a while that there was a link between obesity and some cancers. Now researchers have specific numbers to match up with obesity-related cancers.

The report from the American Institute for Cancer Research says excess body fat causes:

• 49 percent of endometrial cancers
• 35 percent of esophageal cancers
• 28 percent of pancreatic cancers
• 24 percent of kidney cancers
• 21 percent of gallbladder cancers
• 17 percent of breast cancers
• 9 percent of colorectal cancers

While being obese raises your risk for cancers, it also makes treatment for cancer more difficult with lower survival rates.

Scientists believe excess estrogen released by body fat may be behind some cancers such as estrogen-receptor positive breast cancers. Increased body fat also can lead to increased levels of oxidative stress an inflammatory compounds in the blood, which can cause DNA mutation and abnormal cell growth, as seen in many cancers.

Good News: Every Pound Lost Makes a Difference

OK, now for the good news. You know losing weight can help you feel better and look better. Even a little weight loss makes a big difference. So why not start your plan to lose weight today?

To get you started, bite off little chunks. If you’re overweight, losing just 10 percent of your body weight can reap many health benefits, including lowering blood pressure, cholesterol, and blood sugar and reducing your heart disease and cancer risk. So if you weigh 200 pounds, all you have to do is aim for a 20-pound loss to gain a healthier body.

What’s more, losing just 10 percent of your weight is easier to achieve than setting a larger goal up front — so you’re more likely to succeed. And that weight loss success could just motivate you to keep going with even more weight loss and health results.

Helping Healthy Habits Stick — So Pounds Don’t

One way to create long-term weight loss success is to focus on behavioral goals. When you work healthy habits into daily life for a few months, they tend to stick — so pounds don’t. Try these:

• Eat a healthy breakfast every day.
• Take a walk every day for at least 30 minutes.
• Eat more fruits and vegetables.
• Eat more lean protein and high fiber foods.
• Minimize unhealthy fats and refined carbohydrates in your diet.
• Drink more water to fill you up and keep your metabolism running efficiently.

More Wise Weight Loss Moves

To move the scale faster, based on your current weight, eat about 10 calories per pound. Mindful, high-protein snacks can help you control hunger through the day so you don’t binge at dinner. Then just weigh yourself weekly to monitor trends. Before you know it, you’ll see the numbers — and your waistline — decreasing!

Another way to shake off the weight in a steady, healthy way is with Relìv’s Slimplicity® Weight Loss System. A delicious Slimplicity meal-replacement shake fuels you with essential nutrients, while the complementing Accelerator capsules boost energy, burn fat and control your appetite. With the Slimplicity Starter Kit, you’ll also get a handy pedometer to encourage walking, and a food and exercise journal. Adopting healthier habits, along with partnering with Slimplicity, creates a powerful combination to keep disease at bay while you look and feel better than ever.

If weight loss was on your resolution list last year and you still haven’t been able to check it off, maybe it’s time to rethink your weight loss mindset. Here are some tips to keep you going strong toward your weight loss goal with mind over munching.

Make it simple. A diet should fit easily into your lifestyle. Your diet plan shouldn’t be so strict or difficult to follow that it becomes work. Being required to eat strange foods or follow complicated recipes as part of a diet is a fast-track to failure because it becomes unsustainable when real life knocks on your door.

Plan to cheat. To stick with a weight loss plan, plan to cheat now and then. Why shouldn’t you have some birthday cake at your child’s party? Allow some wiggle room in your diet for foods you enjoy or set aside an occasional “cheat” meal or treat. That way you’re more likely to stick with your weight loss plan in the long run.

Set small, manageable goals. Start with 5 or 10 pounds as your first goal so you don’t feel overwhelmed. Once you’ve achieved that milestone, focus on the next weight loss increment. Breaking weight loss into smaller bites makes it easier to stick with it.

Set a deadline. An upcoming class reunion is one of the biggest carrots to dangle for weight loss motivation. You could also pick a target such as your next birthday or beach vacation to meet your weight loss goal. However, make sure the weight loss goal is realistic for the date you have set. Trying to lose 20 pounds in one month is a sure-fire way to fail. Plan to lose 1 to 2 pounds a week for more achievable, lasting results.

Get moving. Regular exercise can boost your motivation along with your metabolism. It will put you in a better mind frame to make smarter food choices. For example, after an invigorating hour-long walk, do you really feel like undoing the good you’ve just done by gorging on a fat slice of cheesecake? Not likely.

Write it down. A food diary is proven to help people be more successful losing weight. It holds you accountable for everything you put in your mouth. You can see when and why you’re eating to get to the root of emotional eating so you can deal with it more effectively. Remember, knowledge is power!

Slow down. It takes about 15 minutes after eating for your brain to register that it’s satisfied. Eat slowly so your brain can catch up with your stomach to signal you that it’s time to put down the fork.

Focus on the food. When you’re eating, don’t allow distractions like driving, reading or Internet surfing because your brain will have trouble recognizing the amount of the food you’re consuming. Paying attention to what you’re eating and savoring each bite means you’ll feel more satisfied and will recognize the fullness factor sooner.

Seeing is believing. Much as we hate to see pictures of ourselves when we’re overweight, you need to keep a “before” photo handy so you can clearly see your progress. Also, write down your starting weight. Every month, look at your “before” picture and glance at your starting weight to see how far you’ve come. If you’re using a food diary, go back to the beginning and read your comments to see how you’ve evolved. Then look forward to your slim-and-trim “after” photo to flaunt!

Celebrate victories. As you achieve each weight loss milestone on the way to your goal, be sure to reward yourself. Stop for a manicure, buy a belt in a smaller size, or treat yourself to flowers or a movie. Then look forward to celebrating again at your next milestone!