A recent research article in “Current Opinions in Clinical Nutrition & Metabolic Care” found that a protein-enriched diet induces satiety (you don’t feel hungry!), improves body composition (you lose fat and maintain muscle !) and results in weight loss.” Put simply, protein-rich foods including lean meats, chicken and fish, dairy, eggs, legumes, soy and some grains can help you feel fuller, sooner at a meal and feel fuller for longer after a meal.
Take home message - Eat protein and include protein-rich foods at each meal where possible. Cereal and milk for breakfast, tuna and salad for lunch and chicken and cooked vegetables at dinner are good examples.

Dairy is a nutrient and protein-rich food, so tick both boxes above. It may also have other slimming properties that researchers are yet to put a finger on. Many studies have found that as dairy consumption went up, waist measurements came down. The waist-shrinking properties of dairy weren't linked to calcium, so the hunt goes on to reveal dairy's slimming secrets.
Take home message - Unless you have an allergy to cows' milk protein or are intolerant to lactose, you should eat  three or more serves a day. A glass of milk, a slice of cheese and a tub of yoghurt achieve this target.

As part of a larger study comparing popular diets over 12 months, researchers took a look at water drinking habits in 173 women aged 25-50 years who reported drinking less than 1 litre of water per day. After the scientists eliminated all other variables, including food intake and physical activity, they found that both the absolute amount of water consumed and also the relative increase in water consumed during the study predicted better weight loss.
Take home message - Aim for two or more litres (8 cups a day) a day. Have a generous gulp of 300-500 mL before lunch and dinner to pre-fill your stomach to speed up appetite suppression signals from your belly to your brain.

Women naturally gain weight during pregnancy and are also naturally eager to return to their pre-pregnant weight after birth. This is where breastfeeding helps out, by passing on calories in breast milk to the new born. A woman's energy needs and metabolic rate are greater when breastfeeding too.
This new study interviewed over 25,000 Danish women about breastfeeding habits and their weight. They discovered that for women who gained up to 12 kilograms during pregnancy, breastfeeding for 6 month post partum could eliminate pregnancy weight gain. For women who gained more pregnancy weight or were very large before pregnancy, breastfeeding wasn't fully effective.
Take home message - Breastfeeding is not only good for your baby but is also good for getting you back in shape after baby is born.

If you want advice from people who have been obese, lost weight and kept it off, the US Weight Loss Registry is the place go. A review of weight loss maintenance from several thousand successful slimmers has revealed that managing eating triggers is vital to keep weight off. The common bond was the need to manage stress, boredom, disinhibition and dietary restraint to ensure the weight stays off.
Take home message - identify and manage your eating triggers. Common triggers are stress, boredom, tiredness and relationships.

People that recruit others to support them in their weight loss and exercise programs are more likely to achieve their goals.
Take home message - Even when you think you can do it alone, you should use regular support to stay on track.  Yopu are much more likely to succeed.
The Artius Health Care “Weight Wise Program” incorporates all the essential elements of a successful weight management program and has helped hundreds of people to achieve their fitness and weight loss goals.  Register now on 1300 736 537 to get book for a FREE health and fitness consultation or ask for our free report on “Revealed: The Top 10 Secrets to Lose Weight Permanently.” You can also download this report from www.artius.com.au/WeightLossFreeReport .