Soy -- The Reality Behind the Bean

I've been arguing against soy for years due to its many health issues. Here is another article calling its health claims into question, from the Guardian Unlimited.

In the West, we have not only neutralized any healthy qualities in soy, we have made the unhealthy aspects more pronounced. Here is an explanation, from the article, of how soy is used in Asian countries:

Dawson describes the traditional craft method of transforming the soya bean through fermentation, so that its valuable amino acids become available but its antinutrients are tamed. The process involves cooking whole soya beans, complete with their oil, for several hours, then adding the spores of a mould to the mix, and leaving it to ferment for three days to begin the long process of breaking down the proteins and starches. This initial brew is then mixed with salt water and left to ferment for a further 18 months, during which time the temperature will vary with the seasons. The end result is an intensely flavoured condiment in which the soya's chemical composition has been radically altered. Traditional miso is similarly made with natural whole ingredients, slowly aged.

The basic idea is that fermented soy is okay, all the rest is crap, or worse....

Should we worry about soya in our food? 

Whether you know it or not, you'll probably be eating soya today. It's in 60% of all processed food, from cheese to ice cream, baby formula to biscuits. But should it carry a health warning? Felicity Lawrence investigates

For Dr Mike Fitzpatrick, the saga of soya began in Monty Python-style with a dead parrot. His investigations into the ubiquitous bean started in 1991 when Richard James, a multimillionaire American lawyer, turned up at the laboratory in New Zealand where Fitzpatrick was working as a consultant toxicologist. James was sure that soya beans were killing his rare birds.

"We thought he was mad, but he had a lot of money and wanted us to find out what was going on," Fitzpatrick recalls.

Over the next months, Fitzpatrick carried out an exhaustive study of soya and its effects. "We discovered quite quickly," he recalls, "that soya contains toxins and plant oestrogens powerful enough to disrupt women's menstrual cycles in experiments. It also appeared damaging to the thyroid." James's lobbying eventually forced governments to investigate. In 2002, the British government's expert committee on the toxicity of food (CoT) published the results of its inquiry into the safety of plant oestrogens, mainly from soya proteins, in modern food. It concluded that in general the health benefits claimed for soya were not supported by clear evidence and judged that there could be risks from high levels of consumption for certain age groups. Yet little has happened to curb soya's growth since.

More than 60% of all processed food in Britain today contains soya in some form, according to food industry estimates. It is in breakfast cereals, cereal bars and biscuits, cheeses, cakes, dairy desserts, gravies, noodles, pastries, soups, sausage casings, sauces and sandwich spreads. Soya, crushed, separated and refined into its different parts, can appear on food labels as soya flour, hydrolysed vegetable protein, soy protein isolate, protein concentrate, textured vegetable protein, vegetable oil (simple, fully, or partially hydrogenated), plant sterols, or the emulsifier lecithin. Its many guises hint at its value to manufacturers.

Soya increases the protein content of processed meat products. It replaces them altogether in vegetarian foods. It stops industrial breads shrinking. It makes cakes hold on to their water. It helps manufacturers mix water into oil. Hydrogenated, its oil is used to deep-fry fast food.

Soya is also in cat food and dog food. But above all it is used in agricultural feeds for intensive chicken, beef, dairy, pig and fish farming. Soya protein - which accounts for 35% of the raw bean - is what has made the global factory farming of livestock for cheap meat a possibility. Soya oil - high in omega 6 fatty acids and 18% of the whole bean - has meanwhile driven the postwar explosion in snack foods around the world. Crisps, confectionery, deep-fried take-aways, ready meals, ice-creams, mayonnaise and margarines all make liberal use of it. Its widespread presence is one of the reasons our balance of omega 3 to omega 6 essential fatty acids is so out of kilter.

You may think that when you order a skinny soya latte, you are choosing a commodity blessed with an unadulterated aura of health. But soya today is in fact associated with patterns of food consumption that have been linked to diet-related diseases. And 50 years ago it was not eaten in the west in any quantity.

Read the whole article.

Fitness News You Can Use (June, 2006)

Here is the June edition of FitBits:

FitBits
Exercise ETC’s Review of Exercise Related Research
Compiled by Jeannie Patton, MS, CSCS

It’s official: Dog owners are more active, healthier

Dog ownership may be an effective intervention among adults and children for promoting physical activity. This study examined the relationship between walking, physical activity levels, and potential psychological mediators between people who owned dogs and those who did not.

A random sample of men and women aged 20 to 80 years participated. Questionnaires were mailed out in 2004 to collect information about demographics, dog ownership, leisure-time walking, physical activity levels, and theory of planned behavior (TPB).

Results of the analysis showed dog owners spent more time in mild to moderate activities and walked an average of 300 minutes a week compared to 168 minutes for non-dog owners.

The results of this analysis indicate an additional benefit to dog ownership. It appears that there is an increase in physical activity associated with the obligation to walk the dog. Fitness Professionals may be able to promote this additional exercise benefit to those who are thinking of getting a dog.

Brown, Shane. and Rhodes, Ryan. Relationships Among Dog Ownership and Leisure-Time Walking in Western Canadian Adults. Journal of Preventive Medicine. 2006; 30(2), 131-136.

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Men and women perform squats differently, putting women’s knees at risk

It is generally accepted that female athletes exhibit different movement patterns compared to men, which increases their risk for ACL injury and patellofemoral pain. Why these differences occur is not so widely understood. Muscles of the trunk, hip and knee influence the orientation of the lower extremity during weight bearing activities. The purpose of this study was threefold: first, to compare the orientation of the lower extremity during a single leg squat among male and female athletes; second, to compare the strength of muscle groups in the trunk, hips and knees between the two genders; and third, to evaluate the association between trunk, hip and knee strength and the orientation of the knee joint during activity.

Twenty-four male and 22 female athletes served as subjects. Muscle force was measured in each subject for trunk flexion, extension and lateral flexion, hip abduction and external rotation, and knee flexion and extension. The frontal plane projection angle of the knee during a 45-degree single leg squat was also determined.

Results of the study show that men and women move in opposite directions during a single leg squat. This is consistent with other studies which show that women performing athletic moves (cross-cutting maneuvers, jump landing, etc.) tend to begin in a valgus (knock-knee) posture and move even more further into valgus, as opposed to men who begin in a valgus posture but move to more neutral alignment. This study also demonstrated that women produce less force than men in all muscle groups tested (with the exception of trunk extension.) The projection angle of the knee during the single leg squat was most closely associated with hip external rotation strength.

This is another study that documents the importance of balanced strength in the trunk, hip and knee musculature for proper knee mechanics, since women are more prone to collapse their knees inward (valgus) than men. Results of this study also indicate the importance of adequate range of motion in the hip adductors and strength in the hip external rotators. Fitness Professionals should pay close attention to strength and range of motion deficits in the trunk, hip and knee musculature and program to correct these deficits.

Willson, John, D. et al. Core strength and lower extremity alignment during single leg squats. Medicine & Science in Sports & Exercise. 2006, 38(5), 945-952.

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Weighted walking speeds metabolism, even at slower speeds

Walking is often recommended for exercise because it is low cost, easy to do, and functional, but walking does have its limitations. Those with limitations may not be able to achieve a walking speed that would facilitate cardiorespiratory or musculoskeletal improvements, and walking may not provide enough of an overload for those with higher fitness levels. The purpose of this investigation was to determine how oxygen consumption, exercise intensity, vertical ground reaction forces and loading rate were affected while using a weighted vest during treadmill walking.

A total of ten subjects performed a standardized walking test under four weighted-vest conditions (0, 10, 15, 20% of body mass). The walking test consisted of 4-minute stages at the following speeds: 2, 2.5, 3, 3.5, and 4 miles per hour.

The results showed a significant difference in oxygen consumption in the weighted vest condition at all walking speeds. Vertical ground reaction forces increased as speed and vest mass increased. In regard to loading rate, using a weighted vest with 15 and 20% body mass showed a significant difference.

The results of this study support the use of a weighted vest to increase the metabolic cost and the dynamic loading of the skeletal system during walking and can also help Fitness Professionals determine appropriate vest mass. At lower walking speeds it may be necessary to use more weight to increase metabolic cost. At higher walking speeds a lower amount of weight will increase the metabolic cost. This study also indicated that the increases in ground reaction and loading forces were greater in all weighted vest conditions (22%) compared to the increases in metabolic cost (9%). This would indicate that wearing a weighted vest could significantly increase the mechanical stresses placed on the skeletal system without experiencing undue physiological strain.

Puthoff, Michael, L. et al. The effect of weighted vest walking on metabolic responses and ground reaction forces. Medicine & Science in Sports & Exercise. 2006, 38(4), 746-752

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Exercise benefits for the elderly may be more universal than expected

Many older adults are under the impression that they are too old to begin exercising and have little faith that they can improve function. These psychological barriers often affect motivation and adherence. The purpose of this study was to determine the effect of walking and resistance training on the function of older adults.

The subjects consisted of 45 women and 19 men with an average age of 83.5 years from an independent living facility. Subjects were divided into a walking group, a strength-training group, and a non-exercising control group. The subjects were supervised during training that took place twice a week for 4 months.

The participants who were in the walking and strength training groups showed significant improvements in overall body strength, flexibility, balance and agility compared to the control group. Interestingly, the results of this study showed improvements in areas that were not specifically trained. It appears that in advanced old age the benefits of exercise may be more universal and less exercise specific, since the lower the fitness level the easier it is to establish an overload. Fitness Professionals could share this research with older adults to help document that it is never too late to begin an exercise program, which may be able to both offset age- related loss of function and preserve function longer.

Simons, Robert and Andel, Ross. The Effects of Resistance Training and Walking on Functional Fitness in Advanced Old Age. The Journal of Aging and Health. 2006; 18(1), 56-69.

CrossFit: Workouts for the Brave

For those of you out there who like it to hurt when you work out, at least sometimes, I'd like to recommend CrossFit.

Here are a couple of sample workouts:

Friday 060721

Complete as many rounds in 20 minutes as you can of:

• Walking lunge, carrying 25 pound dumbbells, 10 steps
• Weighted pull-ups, with 25 pound dumbbell, 10 reps

Post number of rounds completed to comments.

Monday 060724

Thruster 3-2-2-2-1-1-1-1-1
Post loads to comments.

This is what a thruster looks like. They have videos or slide shows for all the exercises so you can see what kind of hell you are getting yourself into.

If you like tough workouts, give this site a shot. If you try it, le me know what you did and how it goes. I'm going to try some of these myself.

Prevention's 100 Smartest Diet Tips Ever

From Prevention Magazine, their top 100 diet tips -- and I make no claim to their value here, just reproducing the article for those who might be interested.

I might caution that this is from the American Dietetic Association, so the info is likely to be ten years or more out of date in some cases. And it will not be too useful for those serious about body composition. For the general reader, however, it's probably relatively harmless.

Renew your commitment to weight loss with help from top nutrition pros. By Top Dietitians of the American Dietetic Association

Got a diet dilemma? Ask a true diet pro: an RD, or registered dietitian. Her job is turning complex nutrition research into doable plans for real people.

Courtesy of the American Dietetic Association (ADA), we took our readers' eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA.

Here's what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you've heard before, but they're repeated because they work. This treasure trove of RD wisdom could change your life-starting today.

I Can Only Handle One Diet Change Right Now. What Should I Do?
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions--unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders.

16. Follow the Chinese saying: "Eat until you are eight-tenths full."

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

20. Take your lunch to work.

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.

How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don't forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."

38. "I am a work in progress."

39. "It's more stressful to continue being fat than to stop overeating."

I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
40. Skipping meals. Many healthy eaters "diet by day and binge by night."

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.

43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring "Serving Size" on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

51. A healthy frozen entree with a salad and a glass of 1 percent milk.

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.

What's Your Best Advice for Avoiding those Extra Holiday Pounds?
60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.

61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try 2 weeks without sweets. It's amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."

82. Brush your teeth right after dinner to remind you: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won't itself cause weight gain. It's how many calories--not when you eat them--that counts.

How Can I Reap Added Health Benefits from My Dieting?
85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts--. The same goes if your only choices are what's available in the hotel minibar.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads--go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram--low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands--not a significant difference.

Eating Less Isn't Enough--What Exercising Tips Will Help Me Shed Pounds?
92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk--and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.

96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress--shown by blood pressure and heart rate elevations--ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

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