What is the 3-Apple-a-Day Plan?
Originally, it was a simple suggestion of eating an apple before each major meal to increase produce consumption and fiber intake. Later it was combined with a balanced meal plan that has proven successful for thousands in achieving permanent fat loss.

How do apples work in fat loss?
There are several ways apples aid in fat loss. Not only are apples packed with essential vitamins and minerals, but they also provide a high amount of fiber. When eaten before meals, they fill you up so you will eat less. Apples are crunchy and sweet and help curb the "sweet tooth." Apples are also ver convenient to carry wherever you go, so if you're traveling, they are a handy snack to tide you over until you can eat a meal, preventing you from making unhealthy quick-stop choices.

Can other fruits, apple juice or applesauce be substituted?
We feature apples not only because of their "convenience" but also because of their nutriet value and low GI ranking. Not many fruits can measure up to what apples provide. In the original meal plan, there wer other fruits listed, with only one apple a day. It wasn't until we started suggesting three apples per day, prior to each meal, that we started seeing record fat-loss numbers in our local Get-in-Shape Contest.

Why is it more difficult to lose weight now than when I was younger?
It really all depends on how you lost weight in the past. If you lost weight by cutting your calories way down, as most people do, and not exercising, then you probably lost some muscle tissue along the way. Muscle tissue is what keeps metabolism high and, in turn, keeps body fat low. In addition as you age, if you don't use your muscle, you'll lose it (it shrinks), resulting in an even lower metabolism. So in a nutshell, yo-yo dieting strips away your muscle tissue, makes your body hang on to your fat, and makes it extremely difficult to lose weight as you get older.

My friend and I weigh the same, but she can wear two sizes smaller
Your friend likely has a lower body fat and high muscle tissue ratio than you do. Muscle is much heavier than fat but it takes up a lot less space.

Why does it seem easier for men to lose weight faster than women?
Men normally have higher metabolic rates because they have more muscle mass compared to women. The more muscle tissue you have, the more calories you'll burn. So ladies, you can speed up your fat loss by increasing your muscle mass through weight training.

I have a hard time drinking water. Why is it necessary?
Water has many functions. The most important functions for fat loss are keeping the kidneys flushed, carrying water-soluble vitamins, and keeping you feeling full.

Why are high-protein, low-carb diets so popular?
They seem to be popular because of the quick weight-loss effect. Our society wants instant gratification, and this type of diet may provide that. Be careful, though. I've had clients try these types of diets, and not only have they ended up losing valuable muscle tissue, but they actually gained body fat! These diets are also difficult to stick with long term and may be too low in fiber for a healthy gut. Make sure you are eating five to nine servings of fruit and vegetables every day on this type of diet.

Why do they say 'diets don't work"?
Diet alone is not enough to permanently change your metabolism. "Diets" are only (usually) a quick fix and are strongly associated with deprivation. Many diets set people up for temporary weight loss but are often too restrictive or complicated to follow long term.

How can I avoid losing muscle tissue when I'm on a weight-loss program?
There are three things that will help: (1) Make sure you are eating enough calories, starting with 10 calories per pound of body weight; (2) balance your carbohydrates and protein as in the 3-Apple-a-Day Plan; and (3) stress your muscles through weight training to make them more metabolically active.