Weight-Loss Transformations: Best Friends Edition

Losing weight is hard, no matter what diet or program you follow. But there is one thing that can make it easier: doing it with a partner. Brown University researchers found that people who had a diet buddy dropped significantly more weight after a year of effort compared with those who went it alone. If you're looking to lose, get inspired by these 12 women who paired up to slim down...and then call your friend and get started!

Tia, 42, and Grace, 50

Total pounds lost: 90 (45 and 45) 
These attached-at-the-hip friends decided it was time to shift their priorities and get healthy after a big reality check: Tia was told by a work client that she was hardly recognizable from her weight gain and Grace saw unflattering pictures of herself from a beach vacation. "We do everything together: work, go to church, socialize and eat out at restaurants," says Tia. "So it made sense that we would lose weight together when we both decided we were ready for a change." 
Method: They started tracking their food intake, which helped them understand portion size and realize how much they were actually eating. The two also connected with other health-minded people on SparkPeople.com. Tia took up running (short distances at first) and Grace joined a local gym, working with a personal trainer to learn how to exercise and use the machines. 
Buddy Bonus: Victory is much sweeter. "Goal-setting is more fun, even if they're not the same goals," says Tia. "We cheer each other on, no matter what the result is." Tia is currently training for her second marathon (and hopes to qualify for the Boston Marathon); Grace is prepping for her first half-marathon.

Mindy, 27, and Nicole, 41

Total pounds lost: 105 (75 and 30) 
Not only are these two friends, they're also sisters, and getting healthy was a way for them to bridge their 14-year age difference. "Doing this together has changed our relationship and given us a common bond," says Mindy. "Now when I visit her, we'll make an effort to get to the gym or take a walk around the neighborhood." 
Method: They started Weight Watchers together, which helped them lose the majority of the weight by learning to control portions and structure their eating habits. Exercise came later, with Mindy taking up running and Zumba classes. Meanwhile, Nicole walked the 2-mile loop around her subdivision to lose most of her weight and then joined the local YMCA to add in elliptical training.
Buddy Bonus: It's a lot harder to quit. "The weight doesn't add up overnight, so it's certainly not going to come off overnight," says Mindy, who now blogs at JustAOneGirlRevolution.com. "When you plateau or even start gaining, it's extremely helpful to have someone to say that it's OK, don't give up."

Madge, 50, and Karen, 44

Total pounds lost: 245 (185 and 60)
After being acquaintances for 10 years, the two started chatting at a mutual friend's New Year's Eve party and realized that they both wanted to shed pounds. They became fast friends and weight-loss buddies. "We developed a close friendship based on our common interest in losing weight," says Madge. "We now keep in touch almost daily, through phone, text and IM, and in person."
Method: Madge lost the first 100 pounds through a local doctor-supervised weight management program before connecting with Karen at the party. After the pair teamed up, they decided to join aTOPS (Take Off Pounds Sensibly) group because it offered the benefit of support and weekly weigh-ins but the freedom to choose their own diet. They both exercised: Karen hit the gym a few times per week and Madge started walking daily (at first just around her block), then joined Planet Fitness to add strength-training weekly. 
Buddy Bonus: Free therapy! "Karen and I have discussed emotional things such as fear of social eating events, not being able to keep certain foods in the house and what we used to do to hide our binges," says Madge. "It's much easier to open up and chat with someone who has also been in my position." .

Michele, 46, and Marie, 43 

Total pounds lost: 83 (27 and 56)
Commercials for Jenny Craig featuring Valerie Bertinelli spurred Marie to make changes in her own life. "As cheesy as it sounds, seeing Valerie's results on TV made me determined to make the program work for myself," she says. Her initial success inspired her longtime best friend, Michele, to also sign up, and together they slimmed down for good. 
Method: Both used the Jenny Craig At-Home Program. "The best thing about this program is that there is no guesswork," says Marie. "The foods are preplanned and prepared so that I couldn't veer off course while juggling a full-time job, part-time school and raising a family." Marie joined a local gym, started attending Zumba classes and took long walks with her dog, Buddy. Michele also walked daily with her 7-year-old daughter, joined a karate studio and took up kick-boxing classes. 
Buddy Bonus: Bikini-wearing is more fun. "Last summer was the first time in about 10 years that Michele and I wore bikinis at the local pool," says Marie. "We weren't afraid to strut our stuff because we worked so hard to get where we are." .

Vicki, 40, and Beth, 47

Total pounds lost: 125 (70 and 55)
Virtual friendship via the Nutrisystem discussion boards brought these two moms together. Vicki and Beth crossed paths online at the beginning of the program and have been connected ever since. "She's my best friend and I feel like I've known her forever, even though we've only met in person once!" says Vicki. 
Method: Nutrisystem, which fit into both of their busy schedules. "I'm a stay-at-home mom with two special-needs children and a husband who travels frequently for work," says Vicki. "I needed something easy and convenient for my unpredictable home life." Besides switching to the prepared food, each woman got moving. They did Jillian Michaels's 30 Day Shred at the same time on the same days, even though they lived miles apart. Vicki also followed the Couch-to-5K Running Planto help her train for her first race. Beth opted for DVDs, including Jillian Michaels's No More Trouble Zones and Jackie Warner's Xtreme Timesaver Training.
Buddy Bonus: Around-the-clock support. "I was on this journey with someone who knew what it was like to be unhealthy," says Beth. "I could call or text Vicki while grocery shopping when I was tempted to buy unhealthy foods or when I wanted to quit.".

Jennifer, 27, and Jessica, 26

Total pounds lost: 81 (22 and 59)
Friends since middle school band class, these two tended to use food as a focus for their time together. As they reached their 20s, they knew it was time to take control. "The weight loss was a life-changing experience for us as individuals, as well as together," says Jessica. Now they're preparing for Jennifer's wedding in late 2011, where Jessica will serve as her maid of honor.
Method: Jessica joined Weight Watchers first and began losing some weight. Jennifer was so inspired that she joined soon after. "Weight Watchers worked because it taught us how to eat, not just what to eat," says Jessica. "Many people know they should eat fruits and vegetables. However, they aren't thinking about portion control or special ordering when dining out." They both walked daily as a main source of exercise and completed a 5K Weight Watchers Walk-It Challenge last year with other members. Jessica recently started jogging as well and is preparing for her first 15K.
Buddy Bonus: Confidence. "It can be a little scary starting a weight-loss program on your own and it's easy to feel self-conscious," says Jennifer. "Having someone else along for the ride gave me a boost that enabled me to push through my insecurities."

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Workout Series: Flexibility Exercises VII

Besides being therapeutic, massages can actually increase your flexibility. According to Fitness instructor Angela Joyce, the recovery period after each stretch session is when you'll see the most results. Massaging the muscles you stretched allows them to repair better and avoid tears. In this video, she shows us how to knead our most active muscles and detect sore spots before they undergo excessive tear. Follow the tips outlined in Friday's video and then cool down with one of the massages Joyce demonstrates for lengthened muscles that can sustain harder workouts. Be sure to check WD's new workout series every Monday, Wednesday and Friday at noon for new exercises to add to your routine!

Self-Massage Exercises to Increase Flexibility -- powered by eHow.com

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Workout Series: Flexibility Exercise IX

Stretching is vital to preventing injuries and increasing flexibility, so it's best to do it on a regular basis. WD is wrapping up our flexibility exercise video series with today's clip, which features expert Amy McCauley as she demonstrates an excellent stretch for your back—the yoga backbend. The back is a common problem-area of the body when it comes to pain, so make sure to try this easy exercise before and after your workout. For other stretching exercises try Monday's here to learn some massages that help with flexibility and Friday's here for specific tips on what to include in your workout to create long and lean muscles. Make sure you check back on Monday at noon for a new video series!

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5 Ways You're Sabotaging Your Diet

Photo: © Peter Dazeley/Woman's Day

A healthy lifestyle is an ideal that we all strive for. Eat right, exercise regularly, get enough sleep. It seems pretty simple, right? But, we all know that it's much more complicated than a few simple words. While you might be successful in one area, like meeting your diet goals during the week, you can easily fall short in another by not exercising regularly. If you're still in "diet" mode, temporarily changing your habits just until you reach your goal, then one of these dieting dilemmas could be preventing your from reaching your goals - and achieving a permanent, healthy lifestyle. Your diet might be making (or keeping) you fat if…

You fail on the weekends. 
You strive to eat well and hit the gym throughout the week, but once you leave work on Friday evening, all bets are off. Weekends should definitely be used for unwinding and relaxing, but be careful not to go overboard and cancel out all of the hard work you put in during the week. One weekend of overeating, overdrinking, and under-exercising can easily undo the healthy diet and exercise program you followed for five days, stalling your progress towards your goals.

Instead, view weekends as a chance to do the things that you enjoy and spend quality time with your family and friends. "Weekends" should not be synonymous with calorie splurges or alcohol binges. Use your free time constructively: plan your menu for the upcoming week, design a new workout routine, take your time grocery shopping, and read your favorite health magazine. Try cooking up a big batch of healthy meals on Sunday that you can eat without much fuss during the week.

Take advantage of your time away from work to get outside and be active. Weekends are the perfect time to play tennis, go on a walk or work in your yard. Get your kids and other loved ones involved as well; weekends are YOUR time to enjoy physical activity—without watching the clock or keeping a strict schedule!

You make exercise excuses. 
No doubt, it's difficult to make exercise a priority in your life. Perhaps you had an extra busy week and didn't have a spare moment to get the gym. Soon thereafter, that exercise-free week turned into two, then three weeks and so on. Exercise can help you reach your weight loss goals much faster than dieting alone. Plus, strength training builds lean muscle that fires up your metabolism so you burn more calories all day long. Are you really "too busy" to include even a little exercise, a few times a week, or are your priorities elsewhere? Taking a 10-minute walk IS better than no exercise at all. Anything that gets your heart rate up and blood flowing is a good start.

Learn how to Help Yourself Over Exercise Hurdles for more ideas to combat your excuses and stick with a healthy exercise program!

You don't care where calories come from, as long as you are under your goal. 
It's easy (and important) to focus on the calories, but you should also focus on the quality of foods your calories are coming from, as well as meeting other nutrient goals. There is a huge difference between eating 400 calories of chocolate for lunch and enjoying a 400-calorie salad, loaded with leafy greens, beans, tomatoes, carrots and cucumbers. For one, the salad will fill you up longer, and boost your protein, fiber, vitamin, mineral, and health-enhancing phytochemical intakes. Chocolate, on the other hand, will leave you hungry for the same number of calories.

Make sure you get the most out of what you are eating. If you eat too many high-calorie, low-nutrient foods, you're more likely to overeat and less likely to meet your body's nutritional needs. This increases your risk of lifestyle diseases related to diet, such as diabetes, high cholesterol, and osteoporosis. Think about the sources of your calories as you plan out your daily menu.

You starve during the day and gorge during the evening. 
You might think that eating as little as possible throughout the day will help you lose weight. Perhaps you skip breakfast altogether and only eat a small snack during the day. But if you don't fuel your body regularly throughout the day, you're more likely to binge in the evening—at dinner and into the late evening. Plus, without adequate nutrition all day, your metabolism will wane, and slow, making your energy levels low and weight loss even harder.

Instead, space out your meals and snacks evenly throughout the day. Always start with breakfast, which is proven to help people lose weight, and enjoy a good balance of nutrients—lean protein, whole grains or unprocessed carbohydrates (fruits for example), and healthy fats like nuts—every time you eat. Eating at regular intervals will keep your energy high and your metabolism boosted while warding off hunger.

You go "off" your diet on special occasions. 
This is a very slippery slope once you step onto it. An extra drink for a friend's birthday, a high-fat dessert at your co-worker's retirement party, and pretty soon, you view almost every "special occasion" as a way to justify overindulging in excess calories. You enjoy these special treats so often that you're "off" your diet again, eating everything with a last supper mentality until you're ready to re-start your diet next week, next month, or next year.

Be careful. One key to a healthy lifestyle is moderation, and moderation means setting limits, applying portion control, and making choices based on long-term health goals, not immediate gratification. If you know that you have a family picnic (i.e. unhealthy food fest) coming up, do your best to maintain your healthy eating and exercise habits in the days prior to it. Go on an extra walk or make an extra trip the gym. Make sure that you eat a balanced breakfast the day of the event, and consider eating a healthy meal before you arrive so that your hunger won't tempt you to overindulge. It's okay to enjoy yourself and to celebrate important events in your friends' lives, as well as your own. Make your friends and experiences the center of these occasions—not the food.

When you're "on a diet" excuses like these make it easy to go off of it. After all, you just go back on again once you're done having your fun. Forget the "diets" and start going on a "healthy lifestyle" instead.

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Are Juice Cleanses Safe?

Photo: © iStockphoto

The idea of drinking juices to detox your body is alluring—and if weight loss is your goal, it might seem like an easy way out of intensive cardio sessions. But what do these quick-fix concoctions really do to your health? Find out what Andrea Giancoli, MPH, RD, spokeswoman for the American Diabetic Association has to say about the fad.

The idea that we need to rid our bodies of certain toxins is not supported by science— the colon, kidneys and liver are naturally designed to remove anything our bodies don't need. The claim of quick weight loss may sound appealing, but you're probably just going to lose water weight (which you'll regain). If the cleanse lasts more than a few days, you'll lose lean muscle mass, too.

The key to lasting weight loss is developing healthy eating and exercise habits that you can stick with, which a cleanse does not help you do. What's more, these cleanses can actually be harmful because many don't provide enough calories. As a result, you can end up with fatigue, dizziness (caused by low blood sugar) and muscle problems (from electrolyte imbalances).

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Does Your Teen Have an Eating Disorder?

Photo: © Gunay Mutlu/Getty Images

When kids are little, it's not at all unusual for their eating habits to be erratic. One day may find your toddler gobbling up everything you set in front of her, while the next day she turns her nose up at anything and everything you offer.

This picky eating is completely normal and all part of the regular cycle of childhood.

But when your older child has unusual eating patterns, how can you tell the difference between normal food issues and an eating disorder? 

Health experts tell parents to trust their gut, when it comes to spotting eating disorders. In other words, all kids are different and if your child has always been picky about food, it's likely that he is just a picky eater. But if he goes from eating burgers and fries to frantic calorie counting, it may be worth taking a closer look.

Here are some signs and symptoms to look for if you're concerned that your child has an eating disorder:

1. Losing or not gaining weight. Kids' bodies are still growing and developing well into their teenage years, so it's normal for them to gain weight during these years as well. But some kids get fixated on the numbers and can't bear the thought of gaining, even if it means their bodies are just developing normally. No weight gain between annual checkups or a weight loss of even 5 to 10 pounds is enough to cause concern at this age.

2. Obsessive exercise. Exercise is healthy; too much exercise is not. How do you know where to draw the line? Kids who are on sports teams may already be pushing themselves to the limit to excel, but when they seem to go beyond the limit, exercising to the point of muscle failure or fatigue you may need to step in. Talk to your child's health care provider and/or sports coach if you think he might be pushing too hard and to find out what amount of exercise is normal and healthy for your child's age, development and body type.

3. Changes in eating habits. It's not unusual for your daughter to go from loving pizza one week, to hating it the next. But what is unusual is for her to swear off entire food groups, like carbs or dairy, because she is concerned about calories and fat. Health experts also suggest that parents be on the lookout for new and unusual mealtime behavior like cutting food into tiny pieces, endlessly chewing it, or drowning food in salt or pepper to make it "taste better." 

4. Poor body image. Does your son constantly criticize his own body? Does your daughter obsessively stare at herself unhappily in the mirror? It's common for kids in their teen and tween years to worry about their looks, but when they worry becomes an obsession, it may be time to step in and help.

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Weight-Loss Transformations: Family Edition

Research shows that getting fit with a buddy can increase your chances of success. But what if that special partner is your mom? Meet four pairs of women who slimmed down (for a total of 526 pounds shed!), strengthened their bond and give new meaning to the adage "Like mother, like daughter."

Diane, 59, and Julie, 33

Total pounds lost: 151 (81 and 70)
Inspired by Julie's weight loss—which she achieved by reducing and tracking her food intake onSparkPeople.com and exercising 30 minutes three times per week—Diane joined her daughter in her quest to shed excess pounds. She was also motivated by her doctor's suggestion that weight loss might help her avoid future surgery for chronic knee pain.
Mom says: "Even though our methods of weight loss have been different—Julie gets up early to run; I sneak in walks at coffee breaks and lunch during my job at the local hospital—we have a mutual understanding. I watch her daughter while she goes on long runs, and she introduces me to new recipes, like black bean and corn salsa, and lets me borrow clothes for my new size." 
Daughter says: "A built-in support system at family functions is key. We have a united front for suggesting a walk instead of playing cards while munching on snacks. And we know that there will be at least two healthy dishes at a potluck."

Carol, 63, and Cristina, 25

Total pounds lost: 92 (25 and 67)
After four years of working—and eating—at a restaurant, Cristina had packed on some pounds. For her mother, Carol, menopause was to blame. Right before a vacation cruise, the two realized something had to be done. Carol's boyfriend had brought over a scale to weigh their luggage; Cristina decided to hop on and was shocked by the number. The two decided that after the cruise, they were going to diet. Inspired by actress Sara Rue's commercials about her weight-loss success, they chose Jenny Craig. 
Mom says: "I now know how much weight loss can make a difference in other health issues. I was on medication for both blood pressure and cholesterol when I was at my highest weight, but now my levels are totally normal." 
Daughter says: "Now that I've dropped the weight, I'm back to eating my own food again (rather than the Jenny Craig prepared meals). This is the first time that I've actually had the motivation to keep it off and maintain my healthy lifestyle."

Gail, 57, and Carri, 29

Total pounds lost: 140 (20 and 120) 
Despite being long-distance—Carri lives in Boston; her mother, Gail, in Tampa, Florida—these two decided to team up after talking on the phone about their weights and how unhappy it made them. Prompted by her success with Weight Watchers in the past, Carri suggested the two try the program together from afar.
Mom says: "Accept comments that come from those who love you and are being brutally honest. Doing this has only made our relationship stronger and more loving because we know it's in each other's best interests." 
Daughter says: "Be stubborn and maybe a little bit selfish (but in a good way). Losing weight is a personal thing, so there is nothing wrong with putting yourself first. Don't stop to make someone else feel better about themselves. After I lost 50 pounds, I was told by my boyfriend that I didn't need to lose any more weight, and he thought I looked great. I told him thank you, but it had nothing to do with him."

Laurie, 52, and Emily, 27 

Total pounds lost: 143 (40 and 103) 
Weight loss was a lifelong struggle for Laurie, who tried different plans and diets but always found them ineffective in the long run. In 2007, she stumbled across the food-tracking siteSparkPeople.com, and has been hooked ever since. Eventually she invited her daughter-in-law, Emily, to participate, and the two strengthened their relationship through gradual weight loss and connecting online. Now they feel more like mom and daughter, and are preparing to run a half-marathon together—Laurie's fourth and Emily's first. 
Mom says: "Assemble your cheerleaders! Your family and friends will be a very vital tool in your weight-loss success. Let them know just how important they are to you and that you appreciate them cheering you on when you need motivation."
Daughter says: "Calories should be spent wisely. Use them like money. I ask myself whether a food is worth spending 300 of my calories on. By doing this, I eat less food now, but the quality is so much higher! I would much rather spend 400 calories on a piece of maple-glazed salmon, grilled zucchini kebabs and garlic red-skinned potatoes than on a single piece of taco pizza."

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Set Up a Home Gym on the Cheap

Creating an at-home gym can be affordable and easy—especially when you don't spend big bucks on bulky treadmills and weight machines! With just a few small pieces of equipment and your own body mass, you can get a toning, calorie-burning workout without leaving the house. WD spoke with personal trainers to get their must-have home exercise items, favorite fitness routines and useful tips. Find out how you can make your at-home sweat sessions a success.

Jump Rope 

"Jumping rope is great for a full-body cardio workout and even better for fat burn," says Bonnie Matthews, fitness trainer and contributor to Oz Blog, the blog for Dr. Mehmet Oz's website. Not only are jump ropes inexpensive (they range anywhere from $4 to $30), but you can do all sorts of interval training with them, too. For an intense workout, Matthews suggests you "jump hard and fast for two minutes, drop and do push-ups for one minute, then burst right back up and do two more minutes of hard jumping." Do at least two or three sets, eventually building up to more. Jump ropes are also great if you travel a lot, since you can just throw one in your suitcase, according to Gina Harney, personal trainer, nutritional advisor and blogger at The Fitnessista.
Photo: courtesy of Shutterstock.

Exercise Mat

Workout mats offer great cushioning for your body while you're exercising, and can be purchased for under $20. "An exercise mat makes great padding for your back during crunches and for your knees during push-ups," says Ryan Karnes, fitness supervisor at Texas Health Fitness Center. They're also great for floor-based workouts such as yoga and Pilates. To keep your mat in tip-top shape, clean it with one part lemon juice mixed with two parts water. "It disinfects the mat and leaves it smelling nice without damaging the nonstick surface," Harney says. Photo: courtesy of Shutterstock.

Dumbbells 

The great thing about dumbbells is that no matter what your fitness level, you can choose the right amount of weight for yourself. Available in a wide range of prices, shapes, sizes and weights, dumbbells can be included in many types of strength-training exercises. "They offer great resistance and engage all the stabilizer muscles. Try lateral raises, dumbbell bench presses, overhead triceps presses, curls, overhead shoulder presses andlunges with weights," Karnes suggests. Photo: courtesy of Shutterstock.

Resistance Bands

Resistance bands are unique in that you can use them to perform exercises you would normally do with machines and free weights at the gym. "They offer resistance instead of momentum, and using bands protects the joints more than dumbbells," Karnes says. They're only about $10 to $30 and you can perform biceps curls, chest presses, triceps kick-backs, shoulder shrugs and so much more. Photo: courtesy of Shutterstock.

Foam Roller 

Foam rollers are great for relaxing and massaging your muscles. "A foam roller is one of the best investments you can make for injury prevention," Harney says. "It's called the 'poor man's massage' because it's inexpensive and provides the same benefits for a fraction of the price." Ranging anywhere from $10 to $40 depending on thickness and size, it can relieve tight body parts such as the buttocks (gluteal and piriformis muscles) and leg muscles (iliotibial band, quadriceps, hamstrings and calves). Karnes even recommends "stepping on it to do calf raises and using it for abdominal exercises, as well."

Exercise Ball

Exercise balls average around $20 and are great for engaging the core muscles. "Anything you do [on your back] such as chest presses and triceps extensions can be done with an exercise ball, which will target your core muscles as you work to stabilize," Harney says. Looking for a great way to spice up your traditional abdominal workout? "Incorporate dumbbell exercises such as bench presses or ball squats," Karnes suggests. Photo: courtesy of Shutterstock.

No Equipment Needed

Exercises utilizing your own body weight, like push-ups, require no equipment at all. Matthews says other examples of exercises you can do just using your body weight include planks, crunches and squats. Harney's favorite full-body workout? Jog in place for one minute, do jumping squats for 30 seconds, regular squats for 30 seconds, wall or full push-ups for 30 seconds, plank for 45 seconds, burpees for 45 seconds, calf raises for 30 seconds then alternating lunges for one minute. Repeat one to two times, two to three times per week. Photo: courtesy of Shutterstock.

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