If you’ve been reading up on weight loss, you’re probably familiar with fat and muscle densities. Fat is less dense than muscle, which means it weighs less while taking the same amount of space. So the more muscle you have, the smaller you will be while remaining in a healthy weight range. In addition, muscle burns more energy than fat, so if you have more muscle in your body, any physical activity you do will be much more effective.

Protein helps you build muscle mass and rebuild muscles that get worn out from exercise. Protein shakes, usually made with soy protein powder containing a range of other nutrients, are a great way to get your daily dose without taking in the calories that come with common food sources such as meat and poultry. They are often used as breakfast “power drinks,” combined with milk or fruit to create a smoothie.

Does it work? Research shows that it does—in a recent study, people who regularly drank protein shakes lost four to six pounds per month. The catch is that these people also got regular exercise and stayed on a low-calorie diet. This makes sense because protein builds muscle—it doesn’t do anything about the fat. Without enough exercise, you end up with a lot of muscle under a lot of fat. Aerobic exercise such as running or cycling, combined with weight lifting or other forms of strength training, can help you take care of that.

Doctors recommend about one gram of protein a day for every pound of weight. Not everyone can get this much protein in just three meals, however—especially if they are watching their calories. This is where protein shakes come in handy. Of course, if you can get your daily protein from healthy dietary sources, that’s all the better.

Protein shake powders come in all forms, some of them pretty straightforward and others laced with other nutrients and flavors. If your goal is long-term weight loss, the fewer the added ingredients, the better. Your best bet is to consult your doctor and have him or her recommend a brand, as well as the right dosage and accompanying weight loss program.

Breakfast: Start the day off with something light and filling. If you’re going to indulge any time during the day, breakfast is the time to do it. Unfortunately, although not surprisingly, bacon and scrambled eggs are out of the question. Hard-boiled eggs are okay about once a week. Cold cereal, non-fat milk, and bran muffins are excellent sources of energy to help you get things done. Always make it a point to have a serving of fruit, on its own or with your cereal. Bananas, blueberries, strawberries, oranges, and grapefruit are among the best breakfast fruits.

Lunch: You can go a long way with sandwiches and wraps. Get a pack of tortilla wraps and a lean filling of your choice—tuna, salmon, chicken breast, or lean ham—and you have enough “calorie quota” left for a slice of Swiss cheese and a light salad. Add more variety to your dish by alternating between salad, veggie dips (make sure to use low-fat dips), and soup. Throw in any fresh fruit that’s in season and you’re good to go. If possible, make it so that your dinners make enough leftovers to whip up a quick sandwich for the next day’s lunch.

Dinner: Most of us don’t have the time cook up a full meal after work. If that sounds like you, one solution is to invest in a slow cooker—just throw in the ingredients in the morning and you’ve got a nice, healthy dinner waiting when you come home. Rice, potatoes, roast meats, seafood, and even leafy vegetables lend themselves very well to slow cooking. Make sure to avoid loading up on the spices—if you’re worried the process will wash out the food’s flavor, leave them out and add them just before serving.

Of course, don’t forget to pack some healthy snacks. Most meal plans for weight loss have you running on less than the recommended 1,200 calories a day, so it’s normal to get cravings in between meals. Dried fruits, low-fat crackers, and tea can help you get through the day without piling on the pounds.

Oolong falls somewhere in between green and black tea in terms of production. Green tea leaves are used fresh, while black tea requires the leaves to dry in the sun and oxidize completely (thus turning them black). Leaves for oolong tea are allowed to oxidize partially. Depending on the production and quality of leaves used, oolong can range in taste from sweet, fruity, and honey-like to thick, woodsy, and somewhat bitter.

The use of oolong tea for weight loss comes from one of its key ingredients, alkaloid caffeine. Unlike many caffeine sources, oolong does not get its caffeine from the fermentation process, but from the leaves and how long they are brewed or steeped. Alkaloid caffeine is known to induce thermogenesis, or cause the body to produce heat and therefore increase its metabolism. This in turn leads to higher fat-burning rates. This is why weight loss experts recommend having a cup of oolong tea about half an hour before exercise, as it boosts the benefits of your workout.

In addition, oolong tea helps reduce food cravings. Certain chemicals in tea send signals to the brain that the stomach is full, or suppress signals that make you think you’re hungry. These chemicals are found in higher proportions in oolong compared to other types of tea.

Scientists have proven the effects of oolong tea through blind medical studies. One of them proved that regular consumption of oolong tea for six weeks helped boost weight loss, with subjects getting a uniform diet and exercise. A separate study showed that the tea caused higher fat oxidation rates in men, and a third one concluded that large quantities of oolong can lead to significant weight loss.

Of course, oolong tea alone cannot substitute for eating right and getting enough exercise. While it’s great to bring along, the best way to lose weight and keep it off is still to watch what you eat and get in at least half an hour of exercise a day. Throw in the enhancing effects of oolong and you’ve got a mix that will help you reach your goal in no time!

Some companies have taken this on a tangent and started marketing fish oil for weight loss. Unlike many other fads, this one actually has sound science behind it. Fish oil has been shown in studies to have positive effects on the three main facets of weight problems: metabolism, genetic obesity, and weight control.

Among other things, metabolism affects how soon we get hungry again after a meal. However, this doesn’t always hold true: we’ve all felt a dull hunger at times when we’ve just eaten. This happens because the brain doesn’t receive the right signals saying that you’re full. The omega-3 fatty acids contained in fish oil help these signals get through, and also drive away hunger signals that make you want to eat more. In addition, omega-3 helps increase the production of leptin, a type of hormone that regulates metabolism.

The concept of genetic obesity—“the fat gene”—has gained ground in recent years with new studies supporting the theory. Researchers at the University of Illinois in Chicago found that feeding lab rats a diet with no omega-3 gave birth to obese children after only three generations. This suggests that omega-3 sources such as fish oil not only helps you lose weight, but also sets your future children on the right path.

Finally, fish oil has been proven effective in controlling weight. It’s a known fact that this means more than burning more calories than you eat. Specifically, certain enzymes in your body control how much fat you burn with exercise. In a study involving a group of obese adults doing aerobic exercise three times a week, it was shown that regular consumption of omega-3 fatty acids helped boost weight loss particularly in the abdomen. Researches explain that omega-3s activate these weight-loss enzymes, and combined with regular physical activity, it increases the bod’s fat-burning capacity.

This doesn’t mean that fish oil can replace proper diet and exercise altogether. These two are still the cornerstone of weight loss and overall health. But it’s an excellent companion and a great way to see the effects more quickly—and for most people, seeing change as it happens is all the motivation they need.

Not surprisingly, the use of laxatives for weight loss is questionable at best. Most experts agree that if it does work, it’s not the result of the laxative itself—it’s because your body is spending so much energy trying to figure out and adjust to the new system you’ve created. And that weight loss is temporary, if fast—once your body gets used to it, you may start gaining weight again.

The first risk is dehydration. Laxatives work by forcing the colon and intestines to absorb fluids, which soften stools for easier passage. When used to treat constipation, the amount of liquid absorbed is controlled through proper dosage. Patients are also usually advised to drink lots of water. But too much laxatives can deplete the body of essential fluids, and extreme dehydration can lead to electrolyte imbalance. This in turn can cause muscle weakness, drowsiness, and in severe cases even seizures and heart dysfunction.

Other laxatives lubricate the digestive tract, and others by inducing peristalsis, the muscle contractions that push stools through the large intestine and colon. No matter how they work, though, the science does not hold: calories and nutrients are absorbed long before they reach the intestines.

If you have digestive problems that lead to weight gain or water retention, then laxative-like products may be helpful. Certain teas, for example, are known to aid in digestion and can be taken after meals. But medicinal laxatives for weight loss are more harmful than productive. When taken for extended periods, it can cause a whole range of side effects, from chronic diarrhea and vomiting to rectal bleeding and gastrointestinal disease. You can also become dependent on laxatives, which means you cannot have regular bowel movements without them.

Weight loss is never an overnight affair. Anything that promises fast weight loss is either ineffective or dangerous, or both. Eating right and getting ample exercise is still the best way to go about it. If you aim for long-term health rather than quick weight loss, your ideal weight will come without you even trying.

The vitamin is generally administered in shots, usually given at a clinic. The procedure was originally meant for people suffering from chronic fatigue or a severe B12 deficiency. Weight loss was a side effect caused by an increase in metabolism, and people started giving and getting B12 shots for weight loss alone. This is when the doubt arose: is it safe to take B12 to lose weight?

Experts say that B12 alone does not aid in weight loss. Often, people who received the shots for medicinal purposes were already on vegetarian diets or had active lifestyles, and the spike in B12 helped speed up their weight loss. An increase in metabolism only leads to weight loss when combined with an active lifestyle, because what it does is help you burn more calories when you are active. While you do burn calories sitting down, the effect is faster and more lasting when applied to physical activity.

It’s also important to remember that B12 provides short bursts of energy. That means the benefit on metabolism is temporary; once you settle down, so does your calorie-burning ability. That’s why it was originally used as a fatigue treatment. Supplements work for people who need extra help to get them through the day; for example, since meat is a major source of B12, vegetarians often lack energy. Others are allergic to other B12 food sources and can only get it artificially.

For a long-term increase in metabolism, exercise is still the way to go. Even 30 minutes of working out can lead to higher energy levels that will last you all day, even when you’re not being active. Metabolism boosters such as B12 can be used to enhance the benefits of exercise, but not replace them. And unless you have certain dietary restrictions, the best way to get your B12 is still from natural foods: meat and poultry, dairy products, and fish. You’ll notice the effects in energy after about a week of eating right, and if you keep it up, weight loss will follow naturally.

Low-carb foods: Reducing carbohydrates is one of the most important elements in a weight loss program. Specifically, you want to cut down on foods with a high glycemic load, not only because they pack a lot of calories, but also because they always leave you wanting more. Weaning yourself off white bread and pasta will significantly shrink your appetite.

Vegetables: Weight loss in women is also largely about getting fuller on fewer calories. Veggies are the perfect example of food with low caloric density; that is, they don’t carry many calories in proportion to their weight. Snack on raw vegetables such as baby carrots and broccoli, and make sure to choose a low-fat dip—or better yet, none at all.

Fiber: Fiber regulates digestion and helps eliminate toxins from your body. While this doesn’t have to do directly with weight loss, it does make you feel lighter and better, which in turn increases your energy level for exercise and physical activity. Beans, lentils, and artichokes are among the best plant-based sources of fiber.

Realistic diets: Avoid any weight loss program that requires you to eat in a radically different way from your normal diet. This only leads to you counting the days until it’s over, and more than making up for the calories you missed once you’re eating normally again. Instead, opt for a diet that gives you the same things in different proportions—a smaller serving of rice, or a side of fruit instead of a cookie.

Ironically, the key to a successful weight loss program is not to aim for weight loss. Instead, aim to live a healthy lifestyle by eating right and getting enough exercise. Considering all the other benefits—from better skin to a lower risk of heart disease—weight loss will only be the icing on the cake.

Pollen, the male seed of plants and the main source of food for bees, carries high amounts of vitamins, minerals, enzymes, proteins, good fats, amino acids, and essential hormones. What’s more, these nutrients exist in just the right proportion for human consumption, so there’s no risk of overdosing on one to get just the right amount of another. This is the case with many foods, the main reason doctors recommend a varied, balanced diet. University studies have shown that lab mice can live a healthy life on nothing but bee pollen, illustrating just how complete it is.

One of the most well-known benefits of bee pollen is its effect on metabolism. Clinical studies suggest that bee pollen speeds up metabolism, which means it can help you burn calories faster. For the last several years, this has been the basis for its use as an energy supplement, especially among the elderly. Several companies have since began developing bee pollen weight loss products, touting its benefits as a “lose weight fast” pill. It is now one of the fastest-selling products on the weight loss market, surpassing wheat germ and other popular supplements.

There are no studies confirming the effect of bee pollen on weight loss, but logic suggests that it does help—if you’re burning calories faster, you would lose weight. Of course, if you’re eating more as a result, any effects would be nullified. As with any other weight loss product, bee pollen works best when accompanied with proper diet and exercise. The latter is especially important because physical activity further enhances metabolism, allowing you to burn even more calories.

Dozens of companies now make bee pollen supplements, but not all of them promise the same results. Stay on the safe side by making sure your brand meets the Good Manufacturing Standards (GMP), a set of quality requirements set by the FDA. A specific set of rules applies to dietary supplements, and all products must adhere to them as of 2010. Just make sure the label is on the bottle, or look up the manufacturer online to see if they’re reputable.

Raisin bran: A popular mix for energy bars, raisin bran can be an excellent breakfast or midafternoon snack. It’s filling, flavorful, and obviously a step up from candy bars. Just make sure to watch the labels: many brands are laden with sugar, sodium, or both, which defeats the purpose. If you have time, make a homemade version using cereal, raisins, and nonfat milk.

Protein shakes and smoothies: Protein shakes work well for those who are trying to build muscle mass as well as shed a few pounds. They fill you up nicely and the right mix contains a good dose of vitamins and minerals. Smoothies are a great way to introduce more fruit into your diet and satisfy those sweet cravings. Blueberries and bananas come highly recommended.

Bagels and jam: A whole-wheat bagel has around 300 calories, but spreading it with cream cheese as most coffee shops do brings the calorie count close to 600. Instead, use natural jam: it’s got less fat, more vitamins, and is more filling in the long run. For a light lunch, add some lean ham and mustard, lettuce, and perhaps a slice of low-fat cheese.

Soups: The high liquid content of soup makes it very filling for a small serving, not to mention a great way to warm up in the winter months. Avoid cream-based soups; instead, go for light, chunky ones with lots of vegetables. Most restaurant soups are packed with salt, so make sure to ask for a low-salt variety. Better yet, make your own—a little chicken broth and chopped vegetables can go a long way.

Fruit: This goes without saying. Fresh, dried, or frozen, fruits are an excellent all-day snack and a great alternative for those with a sweet tooth. Always have some on stock at home for when your energy levels need a boost, and a pack of dried fruit for munching at work. Try to have at least one for breakfast—it’ll give you that much-needed push on lazy Mondays!

Several schools now offer acupuncture training, either as independent courses or as part of a larger program in alternative or Oriental medicine. Most universities and colleges offer them under continuing education or extended learning departments, allowing older students to complement their training or even start a new career altogether.

Most acupuncture courses are highly trained on conventional Chinese medicine, with courses covering herbal medicine, massage, and relaxation along with needling methods. The core of most programs is the standard needling procedure, but students usually have the option to take advanced courses. For example, many students in the latter part of an acupuncture program can opt to learn five-element acupuncture, which is based on supposed interactions between the five traditional elements (earth, air, fire, water, metal) and bodily functions such as breathing, digestion, heartbeat, and even emotions.

The first year of most acupuncture programs usually consists of theory and history. Students learn about the principles of acupuncture and Chinese medical terminology. They then start doing hands-on work, a requirement for a license to practice in most states, which consists of working in a hospital setting, assisting in procedures, and eventually administering treatment on their own. An intensive acupuncture program can take three to four years, but the career prospects are usually excellent as it is a fast-growing industry.

In most states, job prospects are better for those who take clinical training in acupuncture. Along with basic acupuncture courses, these programs teach physiology, anatomy, and pathology, giving students the skills they need to work in hospitals and provide supplementary treatments to patients receiving conventional medicine. Some students opt to work in smaller clinics dedicated to alternative medicine, or even start their own clinics.

Whatever program you choose, the most important thing is to make sure it leads to a certificate or license that will allow you to practice in your area. Online courses may be convenient, but not all of them are accredited or recognized by the state. Doing your research, calling up schools yourself, and asking around is the best way to make sure you’re getting the right training.