Thursday, December 28, 2006

A Weight Loss Success Formula 12 Quick Tips

Follow these twelve simple tips to kickstart (or reinvigorate) your weight loss program.

1. Write down your weight loss goals. Make sure each goal is realistic, and that you have included a time line. Break down larger long-term goals into monthly or weekly goals so you can stay on track without feeling overwhelmed. It's important to commit these goals to paper, so write them down and display your goals where you will see them each day.

2. Each time you reach a goal, reward yourself with a treat. For best results, this treat shouldn't be any kind of food. Reward your new healthy lifestyle with a 30-minute massage, a new exercise video - anything that celebrates you and your success without sabotaging it.

3. Drink lots of water. Stay hydrated by drinking ½-ounce of pure (bottled or filtered) water for every pound of body weight. That means, if you weigh 150 pounds, you need to be drinking 75 ounces of water each day - or between 9 and 10 8-ounce glasses.

Drink a glass of water immediately upon waking. And, throughout the day, everytime you feel your energy levels start to dip, drink another glass. Pure bottled or filtered water can really give your mood a boost.

4. Eat a nutritious breakfast. Start your day off right with a nutritious meal, and include some form of protein. For maximum energy and concentration throughout the day, include complex carbohydrates, such as natural whole-grain cereal or bread, as well as a low-fat protein, such as skim milk, cottage cheese, or low-fat yogurt.

5. Get in the habit of exercising every day. Your daily exercise regimen doesn't have to be strenuous. It just needs to be consistent. And there are lots of ways to avoid boredom and to get excited by your daily exercise routine. Try walking or jogging outside instead of on the treadmill. Or listen to a motivational book-on-tape or mp3 as you work out.

6. Eat for health. Think about food in terms of "bang for your buck." Opt for nutrition-dense foods.

7. Eat for energy. Whenever you overeat, you rob your body of energy. Think of food as fuel. Keep an energy journal in which you log the way your body and mind respond to different food choices.

8. Help your mind and spirit to accept and welcome your new body image with behavior modification techniques. A subliminal or non-subliminal audiotape or CD, for example, can help you envision yourself as a fit, lean, healthy person who loves to exercise.

9. Subscribe to a healthy-living or fitness magazine. These magazines feature low-calorie, nutrient-rich recipes - as well as inspiring weight-loss success stories.

10. Stop eating after dinner.

11. Join a support group. This can be a group of family members or neighbors - all committed to improving their health - or a simple online weight loss community. Talking about our daily challenges and victories is highly motivating.

12. Track and record your weight loss efforts, in detail. You can do this on a hand-written chart, a simple computer spreadsheet, or in a journal or computer program designed for this purpose. Track your food intake, water intake, and exercise for the day. And make sure to weigh-in at the same time each week, so that you can track your weight loss results, too.

Losing Weight on a Busy Schedule

You know you want to lose weight but when you are so busy running from home to work and back, how do you do it? Is it even possible with so much going on? You can lose weight while keeping a busy schedule but it does require extra planning and foresight. The most difficult part to manage is fitting exercise into the day but with just a few small changes it can be done.

You should start by thinking about how much weight you want to lose. Many people expect to start a program and drop pounds almost immediately, and then become discouraged when it doesn't happen. If you have more than five to ten pounds to lose, be prepared to spend six months or longer working toward your ultimate goal. Even if you do only need to lose five pounds, you have to still allow more than a few weeks to see it disappear. As it has been said so generally, the last five pounds is often the most difficult to lose, but with patience, a good diet, and plenty of aerobic exercise, it can be done.

The most successful dieters all have some characteristics in common. First, they all include regular exercise in their schedules, regardless of how busy the day may be. Exercise is necessary to burn calories and fat, and one dash up the stairs isn't going to do it. For maximum fat burn you have to exercise a minimum of 45 minutes per day and more might be excellent. Before you panic, the 45 minutes does not have to be all at once. Research has shown that short, intense bursts of exercise can be just as effective as one long workout, so all you need to do is fit in several short segments of exercise throughout your day. Try walking around your office's parking lot during your lunch break or walking up four flights of stairs to your office rather than taking the elevator. If you're some of the fortunate employees whose companies give fitness facilities on site, make the most of it! Either arrive early to workout, shower, and change before work, or hang around afterward to get in your exercise. Company fitness facilities are absolutely wonderful since most include not only workout machines but saunas, fully equipped locker rooms, and even the occasional swimming pool.

Other ways to get your 45 minutes of fat-burning exercise in is to purchase a few small fitness items to keep in your office and use several times daily. Good choices for office fitness equipment include hand weights (which often come with their own storage rack), resistance bands, and yoga mats. You may want to consider a jump rope but obviously bring a change of clothing since it can be rather too intense for the office. Set your computer to give an alarm four times throughout the day to remind you to get up and exercise. Even just ten minutes of weight lifting or resistance training four times throughout the day adds up to forty minutes! That's fantastic!

You will probably find it easiest to do your aerobic exercise outside of the office. If your schedule permits you to attend gym classes several times during the week, take a high intensity class that keeps your heart pumping for thirty minutes or longer. Another excellent option is to swim. Swimming is some of the most powerful exercises for shaping the body fast. Since the body is supported by water, your muscles receive a better workout since they must propel you through the water. Swim for 45 minutes three to four times a week and you will see results within three weeks. For those who can't get to the gym or a pool, go for a run or a fast power-walk on your street. Incorporate arm movements into your walk to boost your heart rate and burn more calories. Also check your local video store for fitness videos that you will do in the privacy of your own home. There are many great videos that work your body just as much as a challenging gym class and you don't have to worry about anyone staring at the sweat dripping down your back and face. Maintain a regular exercise schedule of 45 minutes of aerobic exercise three to four times per week in addition to strength training and you will notice a change in your body very rapidly.

In terms of diet, the change that most busy workers need to make is to avoid fast food. Double cheeseburgers, fries and milkshakes are all heavily laden with fat, calories, and sodium - three things that will slow your weight loss effort down fast. Instead, eat a diet that is balanced and nutritious with a minimum of saturated fat, simple sugars and sodium. One easy way to make a diet change is to eat only organic. There are thousands of delicious organic options available and an organic-only diet naturally delivers you from the vast majority of fatty junk foods. Add plenty of vegetables and salads to your menu as well as regular protein for a giant boost to your weight loss program.

While losing weight on a busy schedule is difficult, it might by no means impossible. Exercise regularly, eat healthy, and you will see the pounds melt away.

Easy 3 Step Weight Loss!

What are the 3 most important steps you can take right now to get off the weight loss and diet roller coaster once and for all?

Believe it or not, almost effortless weight loss can be obtained by simply 1) writing, 2) speaking, and 3) feeling your goal daily. No kidding! Here's how to do it...

First of all, please be aware that your subconscious mind is 30,000 times more powerful than your conscious mind or willpower. It is where all lasting change occurs. For this reason, you'll mostly use your imagination as your playground since it accesses and affects your subconscious mind directly.

Step One:

Write down exactly what the end result will be when you're successful at weight loss:

A. At your end result, how much do you weigh?
(Hint: What is your intuitive ideal weight?)
B. How much time did it take you to get there?
(Hint: Use your intuition and be realistic!)
C. Imagine how it FEELS to have a body at this weight once again.
(Hint: How great did it feel when you were at this weight before?)

Example affirmative goal:

"By (insert date), I have easily and safely done whatever is needed so that my weight is (insert realistic ideal weight). I feel (insert all positive feelings). I have easily achieved this or something better joyfully and in ways that are for the highest good of all concerned."

Write this paragraph out by hand every day. (Do not expect to get the same weight loss results by waiting for the 5th day and writing it 5 times - you must write it by hand at least once every day without skipping.)

Write your weight loss affirmation out slowly, neatly and with care, so that your subconscious mind gets the point that you are serious and taking the correct time and steps to achieve your goal.

Step Two:

When you're done writing it out by hand, speak your weight loss goal out loud, preferably in front a mirror looking into your own eyes.

Step Three:

Vividly recall at least three extremely positive experiences when you were at your ideal weight. Write down keywords that describe all the positive thoughts, emotions, and senses you experienced with each situation. (If you recall anything negative, simply leave it out.)

Keep writing until you've described the whole of your experience in as many senses, positive words or phrases as possible. As well as your emotions and positive thoughts, keep in mind your sense of hearing, tasting, smelling, seeing and touching.

Concentrate on each experience. Relive them by playing mental movies in your mind. Hear the sounds. See the colors. Smell the scents. Touch the objects in your surroundings. Feel all the positive feelings once again.

In your mind's eye, put this mental movie straight out in front of you and amplify every color, every feeling, every sound... Make the movie fill out the entire screen of your mind.

Repeat every morning upon awakening, and every night as you're falling asleep.

That's it! :-)

Don't make the mistake of thinking that this process is so simple that it won't work. In fact, I dare you to commit to this simple 3-step weight loss system for one whole week!

-- Your Consistent Thoughts Become Your Reality.
-- You get what you focus on.

Repeated often enough, these actions will create a new conscious mental pattern that will:

A. Show up in your thinking first; then
B. Become a part of the way you speak; and finally
C. Almost without your awareness, will become your actions; and
D. Your life experience.

Tuesday, December 26, 2006

Water Diet Sodas And Weight Loss

What on earth does water have to do with weight loss? Actually, a lot more than you previously imagined.

Are you aware that some studies have shown that your brain cannot distinguish between hunger and thirst? Sometimes when your body is telling you that you are thirsty, your brain may be hearing that you are hungry. So what do you do? You put food in your mouth when a glass of water might have been sufficient. Most food has calories, most water doesn't. Simple equation. 'Nuff said on that topic.

By the way, ever wake up in the middle of the night and crave a snack? Nine times out of ten, a glass of water will do the trick. I know, I didn't believe it either until I tried it. It really works!

Tissue, muscle, cells, even blood are all comprised to a large per cent of water. When your brain starts getting signals that water is needed...well, remember the confusion factor mentioned above? We eat something instead of giving our body what it really craves and needs! Your entire body works much better, by the way, when the fluid levels are kept up where they need to be.


Sure you do, but what KIND of liquid. I won't even talk about sodas, coffee, or tea sweetened with sugar. I'm going to assume that you already know that sugar is not the way to go if you want to lose weight, but what about the artificially sweetened drinks?

Did you know...


Some studies have shown that using artificial sweeteners can contribute to weight gain in at least two ways.

First, there is the confusion factor. When you use artificial sweeteners, you, and your brain, become confused about the calorie content of the food you eat. You may actually find yourself eating more in an effort to satisfy an internal urge or interpretation, and this urge may be related to the assumed "fact" that the sweet soda you just drank didn't have that many calories, so neither does this cinnamon roll. Actually, before artificial sweeteners, our bodies and brains were pretty good at relating calorie content to food based on the sweetness.


Our bodies' understanding of "sweetness" and the development of the internal calorie estimating apparatus mentioned above apparently occurs in childhood. Early use of artificial sweeteners could cause the grown-up years later to ingest more of sweet foods than they should.

The second way in which artificial sweeteners may contribute to weight gain is what could be called...


Your body is a complicated device which has developed a huge number of inter-related, synergistic, stimulus sensing and automatic response mechanisms. It has learned to begin things happening inside when something sweet is detected. The digestive system is prepared to receive a certain type of fuel...which it welcomes! When you ingest food or drink which has been artificially sweetened, all your little hormones, glands, cells, and systems begin asking, "What's going on?" Like prisoners in an old movie, they start rattling their tin cups and yelling out, "FEED ME!" Oh yeah, that was the plant in "Little Shop Of Horrors", wasn't it?

Anyway, your internal messengers are now not very happy, nor will they be until you send down some calories for them to munch on. See the trap? It reminds me of when I managed a restaurant when people would order a salad and diet drink and then smother the salad in high-calorie, high-fat dressing and have ice cream for dessert. Get the picture.


Artificial sweeteners are much sweeter than ordinary sugar, and that's why you can sweeten a cup of coffee with one little white pill. However, there are some studies which indicate that artificial sweeteners become somewhat addictive. If that isn't bad enough, this brings us to one of the most popular drugs in America...


Even though a lot of people who want to lose weight are drinking artificially sweetened drinks, a lot of these drinks - coffee, tea, sodas - contain caffeine. Caffeine is a diuretic. It dehydrates you, causing your body to lose water. Remember, water = good. When you are dehydrated, low on internal liquid, your metabolism slows down. This means your body gets by on fewer calories and stores the rest as fat. Think it through: You get dehydrated, you get thirsty. You just drank a cup of tea, coffee, or soda, so you can't be thirsty, can you? Since your brain can't really tell the difference between hunger and thirst signals, it tells you to eat something when all that's really going on is that you need a drink of water.


1. Substitute water for most of the other stuff you're drinking.

2. "Buy" your artificially sweetened drinks. My wife came up with this idea, but I have seen it used in other contexts as well. If you drink an artificially sweetened drink and/or one with caffeine, buy it back with at least an equivalent sized drink of water. Eight ounces of coffee? Follow it with eight ounces of water.

3. Is water boring for you? Then try flavoring your water with lemon or something else. Use herbal teas that have their own flavor and might not even need to be sweetened.

4. Include soups and juices in your diet. These are high liquid content. Just be aware that while nutritionally better for you than diet drinks or drinks with caffeine, they DO contain calories.

5. Can't do without sweetened drinks? Try stevia. This is a natural food additive available online and at most health food stores. While it has a sweetening effect, the FDA does not allow it to be called or marketed as a sweetener. Due to its chemical makeup, it does not seem to produce the cravings for more food as do other non-sugar sweeteners. I read that in a book, but I tried Stevia and that's how it worked for me. I was drinking four to eight cups of coffee sweetened with artificial sweeteners a day, and munching tons of snacks as I drank the coffee! I started using stevia, and the desire for constant snacking went away. I will warn you, while technically VERY sweet, it does have an acquired taste. I figure if I could get used to it, anybody could. It's the only sweetener in our house now.

Healthy Weight Loss The Right Way

Are you really overweight? Do you really need to weight loss? How to find it out? Take a tape and find out the measurement of the broadest part of your hips (go around the buttocks) and the narrowest part of your waist (just above your belly button). Divide the waist reading by your hips reading to find the Waist-to-hips ratio. A ratio of .95 or greater for men, or 0.8 or greater for women means your body fat is mostly in the upper part of your body and you are prone to more health risks. This is a good indicator to start looking at weight loss options and one of the best ways is a healthy weight loss program.

The best process for a healthy weight loss program is practicing regular exercise and adopting healthy diet control. It is very important not to subject your body to excessive exercise suddenly, this well shock your body and is very painful. For example if you have never tried walking or running do not attempt to walk or run three miles in day one. It is very important to increase exercise slowly. Bear in mind that your body always prefers slow changes both while doing exercise and while practicing diet control. Healthy weight loss takes place gradually and not all of the sudden. You can try to start with a short walk and slowly increase the distance you cover. It is actually the calories in your food minus the calories burned during exercise that is stored as body fat. So people who increase their exercise amount but continue with the same calorie intake will certainly achieve weight loss.

One important aspect in attempting healthy weight loss through exercise is to choose the activity that is most appropriate, affordable and enjoyable to you. Select a activity that fits into your daily routine naturally and will be easy to make it a regular exercise routine. Also see to it that the activity you choose also suits your health and your family commitments so that you can keep up with it daily.

If you hate the gym don't worry you certainly have other means of exercising. You can try to have long walks in the park nearby or along the seaside. You can try to climb the stairs instead of using the elevator wherever you can. Likewise you can get off the bus early and walk to your destination. You can place an exercise bicycle in your living room so that you can watch your favorite TV programs or DVD's while you are exercising.

As far as having control over your diet do not opt for crash diet weight loss programs. Although it may bring your weight down it makes you weak and ultimately you give up your weight loss program. It is always advisable to eat well but health foods. See that your food has enough nutritional value. Healthy diets include cutting down trans fats in food and eating foods rich in fiber, protein, minerals, vitamins like, vegetables, fruits and lean meats. Nutrition is important and there are many choices of nutritional products in the market that can be helpful during your weight loss program. Finding the right nutritional products can be very challenging. If you need advise in pick the right ones for your body, 1body4u only carries top rated health products. So if your in need of some extra help to stick to your healthy weight loss program, now you have a partner in your weight loss efforts.

The 10 Laws of Fat Loss

Follow these 10 “laws” of fat loss and you are guaranteed a leaner physique. Think about it; not too many things in life are guaranteed. Often times we have to put a lot of work into something without knowing whether our effort will pay off in the end. This is just part of life, but with fat loss we know we will be successful as long as we have a solid plan in place and as long as we stick to that plan. The sticking to it is usually the part we have the most trouble with. It can be difficult to stay on a fat loss eating plan, but it becomes a little easier when you consistently remind yourself that a leaner you is right around the corner if you just stick with it. You are probably already familiar with some of these laws. If that is the case then now it is just a matter of bringing it all together and DOING IT!

1) You must create a slight calorie deficit in order to lose body fat. The most effective way to do this is to exercise and control the number of calories you ingest each day. Get use to knowing the number of calories that are contained in everything you eat. This is made easy for us with nutrition labels on store bought food and nutritional information sheets available at most fast food restaurants.

2) You must feed your body smaller meals every 2-3 hours throughout the day. Eating this way compared to the normal 3 meals a day increases your metabolic rate significantly. It also prevents you from ever getting too hungry, which is when you are most likely to go off of your nutrition plan and consume too many calories.

3) Every one of your small meals throughout the day should contain a source of high quality protein, carbohydrates, and “good” fat, with the exception of post workout meals, which should consist of fast digesting carbohydrates and proteins and very little or no fat. High quality meal replacements are a great way to supplement several of your meals during the day.

4) Drink enough water every single day. Having adequate water enables your body to function properly, including its ability to burn fat. Water also flushes toxins and impurities from the body.

5) Always incorporate weight training and cardiovascular exercise into your fat loss nutrition plan.

6) Use the power of vegetables to help you reach your goals. Vegetables are the most nutrient dense food around meaning that you can eat a tremendous quantity of vegetables and consume very few calories. The high fiber content of vegetables also causes your body to work very hard just to digest the vegetables, which means that the calories you do consume are all burned up just in the digestion process. So, in turn, vegetables are negative calories! If you get hungry you can always add more vegetables with no fear of hurting your fat loss efforts (Fried okra does not count!)

7) Pick a nutrition plan that you can live with and that you have faith in. If you cannot consistently follow a nutritional program then you will never have success with it. A good rule to remember is that any “diet” that you eventually come off of will fail in the long run. To have success you must incorporate a nutritional program that you can follow for the rest of your life. This requires a lifestyle change and commitment on your part. It is also important that you have faith and confidence in your fat loss nutrition program. If you do not truly believe that something is going to work for you, then you will not stick with it.

8) “Cheat” if you want to, but know the consequences of excessive overindulgence. Having a “cheat” day or cheat meal every week or every two week, in which you allow yourself to eat whatever food you are craving, is a great way to help you stick with your nutritional program. “Cheat” days give us a mental break and allow us to enjoy some of our favorite foods so that we do not feel deprived. However, don’t fool yourself into thinking that your body “needs” these cheat days, and be careful of the quantity of food you eat on your cheat day. If your cheat meal turns into a full day of pigging-out on everything in sight then you can easily undo all of the hard work you put in the week before.

9) Keep your eye on the prize. Eating to lose body fat is tough. I am not going to lie and say it isn’t. There will undoubtedly be times when you feel like giving up and accepting the fact that you can never achieve your ideal physique and level of health and fitness. When you feel like this take a couple of minutes to remind yourself exactly why you are doing it. Think of how awesome it is going to feel when you finally do reach your goals. Trust me, when you achieve your fat loss goals and reach a new level of health and fitness, it will be well-worth the sacrifice you had to make along the way.

10) Be consistent and never give up. Permanent fat loss requires a lifelong commitment to eating healthier and exercising. Don’t become frustrated or give up if you do not seem to be reaching your goals as quickly as you would like. Achieving the body and level of fitness you desire takes time and consistency. If you mess up on your nutrition plan don’t beat yourself up. Instead, get right back to it and keep making progress because with enough determination and desire you WILL eventually get there.

Weight Loss Medication

With more than 50% of the adult population in the UK and the USA currently classed as overweight, medication might sound like a perfect answer and it's not difficult to understand why. Many people struggle for years to lose weight, trying diet after diet with little or no success. Unfortunately, there are no magic pills and very little if any evidence to show that weight loss medication brings about any lasting results. Most people who lose weight whilst taking a diet pill, put it all straight back on again afterwards. There is only one way you can lose weight realistically, and that is to consume fewer calories over a period of time, than your body uses up. Weight loss medication is designed to artificially bring about this negative calorie balance.

There are basically 3 main ways in which weight loss medication works. Stimulants boost your metabolism so that you burn up more calories. Appetite suppressants trick your brain into telling you that you are full so that you eat fewer calories. Absorption inhibitors prevent fat and other nutrients from being absorbed by the body so that they are expelled and fewer calories are retained.

It is a sad symptom of our society today that instead of doing what we know for sure works; i.e. a healthy diet and more exercise, many people still look for a lazy way to lose weight that can also be detrimental to their health. Diet pills carry a number of serious health implications particularly if you suffer from heart problems, high blood pressure and many other medical conditions. They can also produce a variety of unpleasant side effects. Compare that with the fact that there are no side effects associated with eating a healthy diet and increasing your level of activity. Evidence clearly shows that a natural option is far more likely to result in permanent weight loss and better health than an artificial one, and yet many people continue to look for a quick fix.

The following are a few of the more common weight loss medications available either over the counter or on prescription.

Adipex - works by suppressing your appetite suppressant.

Bontril - is also an appetite suppressant.

Didrex (benzphetamine hydrochloride) - works in a similar way to amphetamine or speed to boost your metabolism and decrease your appetite.

Ionamin or phentermine - is an appetite suppressant.

Phendimetrazine - boosts your metabolism.

Reductil (Meridia in the US) or Sibutramine - works by inhibiting the reuptake of seratonin and noradrenaline in the brain giving you a "feel good" effect and making you feel full earlier than you normally would.

Tenuate - is a metabolism booster; it increases heart rate and blood pressure and decreases your appetite.

Xenical - inhibits the absorption of fats into the body

Weight loss medication is usually only prescribed by a physician to overweight people who have a BMI (Body Mass Index) of 30 or more, or sometimes less than 30 where there are serious risks to your health by being overweight that outweigh the risk of taking medication. Your BMI can be described as a body/fat ratio calculated using your height and weight and is an internationally recognised measure of obesity. If your BMI is between 25 and 30 then you are classed as overweight, if it's 30 or over then you are considered obese.

Weight loss medication puts an added strain on your body. This in itself should set alarm bells ringing. If your body is already under pressure from excess weight then why would anyone choose to make the situation worse? Diet pills can also interact with other medications you might be taking to counteract their effectiveness and, in some cases, can be highly addictive.

So what is the answer? The answer lies in the fundamental truth that the most efficient way to lose weight is to eat a healthy diet and to monitor your calorie intake so that you consume less than you are burning up. If you up your level of activity too then you will have the added bonus of an increased level of fitness and will speed up the process. Only in this way can you ultimately ensure a healthy and consistent weight loss. Permanent weight loss cannot be found in a bottle, it doesn't happen overnight either, and it certainly won't come by itself. You have to make the decision to lose weight and then take control of your diet. Once you've done that, you're on the road to a slimmer, healthier and happier you.

How to work out your BMI

A simple way to work out your own BMI is to divide your weight in kilograms squared by your height in centimetres. So for example, if your height is 160 centimetres and your weight is 60 kilograms, you divide 60 x 60 by 160. 60 x 60 = 3600 divided by 160 is 22.5. You have a BMI of 22.5, which is well within the normal range

Ten Successful Secrets for Weight Loss


In order to succeed with your weight loss goals it is important to go into this program without thinking you are on a diet. What you need to do is change your behaviour and habits. This does not mean that you need to ever feel hungry or turn yourself into an Olympic athlete in order to achieve your weight loss goal. If you fall off the wagon get back on, you haven¡¦t lost the war.


If you are more than 20 pounds overweight then you should start off with moderate daily exercise e.g. walking or swimming to assist with your weight loss. Always consult your doctor before embarking on any exercise regime.

If you are moderately overweight then a minimum of 40 minutes per day is preferable to achieve weight loss. If aged over 40 then it helps to try and do 2 sessions per day e.g. aerobic workout in the morning and walking or cycling for 30 minutes or more in the evening. I found that my metabolism slowed down considerably when I reached 40 so fitting in two sessions a day really helped my weight loss efforts.

Getting Organized:

This lifestyle change will take a certain amount of effort and forward planning on your part. Think about what you do throughout the day that you could change i.e. do you sit at your desk at lunchtime reading the newspaper? Do you watch television for several hours in the evening? Could you set your alarm for 30 minutes earlier in the morning? This extra time can be used for exercise and the time needed to prepare your meals in advance if you need to take them to work .

Make lists for shopping, don¡¦t just hit the supermarket with a vague idea of what you will need for your weight loss goal. Cook in bulk and freeze the rest in small portions.

Things to Avoid:

As a general rule stick to the outer aisles in the supermarket where the fresh produce is displayed. Avoid the aisles with packaged and processed foods. It goes without saying to avoid sugar and sugar related products (try fruit instead).

If in doubt just cut out the white stuff, sugar, white bread, white rice, potatoes etc. Dairy products can be very high in fat so try the reduced fat variety. I personally find this tastes better than the no fat variety and is more satisfying so you aren¡¦t looking for more in another half an hour.

Alcohol is also best avoided as this is normally quite high in calories and can lead to dehydration.


Try and keep the quantities down to between 200-300 calories per meal, slightly more for men or if you are very active.

Frequency: Eat these small meals 5 times a day, approximately every 3 hours. Do not skip a meal and try not to eat after 7pm in the evening. The frequency of meals will stop you from feeling hungry and ease you toward your weight loss goal.

Dehydration: Drink plenty of water throughout the day, at least 8 glasses . Don¡¦t wait until you are thirsty as this means that you are dehydrated. This will help to keep your energy levels up and also eliminate toxins which can make you feel sluggish and tired.

Tricking your Metabolism:

Eat 5 small meals of around 200-300 calories for 3 days then on the fourth day increase your calorie intake slightly for each meal . This will stop your body going into starvation mode and lowering your metabolism to suit the reduced intake.


Why not get a friend or partner to join you on your new health and weight loss regime. This makes exercise more fun and helps you stay on target.


I repeat this step as it's key to the success of your program. Continue to work towards a goal taking small steps if necessary. Many people have done this, you can too.

By using these tips you should achieve gradual and healthy weight loss without feeling deprived or hungry.

Dieting Tips For Weight Loss

I think you will be very surprised if before you start your diet you keep a journal of what you eat and at what times. Do this for about a week. Then study your journal and see where you can cut back and find out at what times are you eating that could cause problems. If you find you are having a snack at 10 pm at night. Try bringing the time time in. You never what to eat to soon before you go to bed.

Buy Diet Food Prepared

What can make dieting hard to stick to is the preparation? Having the diet food available to you also means having to go shopping then come home and prepare your healthy meal. Now a days it seems everyone is so rushed with no time to spare. Would it not be easier to have your diet meal already prepared for you? There are a few diet nutrition food programs that will actually ship the food right to your door. Talk about convenience. I know of a few diets that deliver food, Atkins At Home, Diet To Your Door, Diet To Go, eDiets - Fresh Cuisine, Jenny Direct, Nutrisystem, Sunfare and Zone Chefs.

Smaller Plates To Help Lose Weight

Use smaller plates to help you lose weight. This will give you smaller portions but may fool the eyes. Never feel you have to finish everything on your plate. This does not mean you have to throw food out. You can store diet food for later. If you feel full, stop.

Snacks Ready To Eat

Have healthy snacks ready to eat. Instead of grabbing for the chips have carrot slices ready to grab. You will still get that sensation of crunchy with a more healthy nutritious choice.

Water, Water, Water

If you do some research regarding dieting one thing you will hear over and over is to drink plenty of water. Not only will water help to fill you up so you do not eat to much, but it is also great for your appearance. Water is the best beauty treatment. It flushes out the impurities and gives you great looking skin.

Drinking water can also improve muscle tone. Muscles having all the water they need contract easier. Drinking water can give you a more effective workout when you exercise.

You should drink at least 8 8 oz glasses of water a day and more if you are more than 25 pounds over weight. For every 25 lbs I would drink another 8 oz glass of water.

Keep water by you. Use a straw if that will help you drink more.

Dare To Be Slim

Are you dissatisfied with your weight? Are you feeling frustrated because you are trying so hard to lose weight, and even when you do, the pounds seem to slip back on again? Do you feel you are in a losing battle, helpless to be the weight you want to be?

Well if you are, know that you are not alone. Many people have similar feelings and frustrations with the "Battle of the Bulge." As a psychotherapist, I counseled many people with a variety of problems. One issue that often came up was weight control. Over the years, I have learned some important insights into the reasons why we have so much trouble being our desired weight.

To begin with, there are two parts of us in our subconscious which are in a tug of war. We will call them the positive and the negative scared parts. The positive part pulls you in one direction as it says, "I want to lose weight." Simultaneously, the negative scared part pulls you the opposite way, as it screams, "I'm afraid to lose weight!", and sabotages all your efforts.

As you can see, if you are not your desired weight, it is often because the negative scared part is in control. Therefore, you need to get in touch with and overcome your specific fears around weight loss so that the positive part can win the battle. The following are some of the negative decisions or fears, which were uncovered in my clients' unconscious that were keeping them from being their desired weight:

1. "If I'm slim and attractive, people will reject me." (Peers were jealous of her attractiveness as she developed around the age of twelve.)

2. "It's not safe to be slim." (She was molested.)

3. "If I'm slim, I will attract another relationship and I'm afraid to get hurt again." (She was hurt in a previous relationship so she built a wall of fat to protect herself.)

4. "If I'm slim, I will be sick." (She was very slim and sick when she was a child.)

5. "If I'm slim, I will be weak." (A bully attacked him when he was ten.)

6. "I'm afraid I won't have enough food later." (When he was a child, he was often hungry.)

7. "I can't handle all the attention I get from men." (She was very attractive when she was slim.)

8. "I'm afraid that he will only want me for my body." (She felt she was not appreciated for her intelligence.)

9. "Food means love and attention." (As a child she only experienced love and attention when she was fed.)

10. "I'm afraid to feel my feelings." (She stuffed her feelings, especially fear and anger.)

After the clients identified and overcame their fears of being their desired weight, they often said, "This is the first time in my life that I'm finding my weight loss program effortless". They realized that their unconscious negative part was quiet and was no longer fighting their willful efforts to be slim

Eating Better To Achieve Fat Loss

Eating for fat loss doesn't have to be a terrible affair. It's just a matter a relearning what is supposed to taste good and a little planning. It's been awhile since most North Americans regularly cooked their own meals from scratch. What this means is that you are not used to eating foods that are conducive to fat loss in their natural states. What you have been eating you have learned to like because that is what was fed to you. Just like you learned to like what you were eating that has been bad for you, you can learn to like something else.

The best thing I can think of to illustrate where you are now to where you want to be with better eating is my cat. Yup, my cat. You see every morning I woke up and I opened the Tupperware container, scooped up some dry bits of weight reducing formula cat food and my cat went nuts. Ariel (my cat) was just tickled pink to be getting fed food at all. This is the way it worked day in and day out. That is until one day I thought I would be a caring owner and offer her a kitty treat as an appetizer and soft canned food for the main course.

I woke up that night to find the cupboards above the sink open and a half chewed through kitty treat bag on the floor. My cat had learned about synthetic yet yummy tasting treats. Sounds like anyone you know with cookies or another late night snack perhaps?

Somewhere along the way, we all forgot what real food was. Real food doesn't come in wrappers and doesn't last 3 years on a shelf. Foods that burn fat and keep you fit and lean need to be prepared. Where most of us hit the stumbling block though is the preparation phase. We are too busy to find time to prepare. Because of this rushed lifestyle we end up grabbing something that is in a wrapper. No nutrition and no substance, just filler. That filler usually has a lot of calories too.

So what are you to do in order to get a handle on eating better and head towards fat loss with your food intake instead of weight gain? You write down three days of food intake. For the next three days, write down every single thing that goes into your mouth. Include the times of day you ate, what you ate, how much you ate and your level of hunger when you ate it. I don't care if a tub of ice cream when in you mouth, just make sure you write it down.

You can learn an awful lot about your eating habits by taking a look at this info. You will also see where you can make the big improvements that wont kill your lifestyle too much. For example, you will be able to see if the biggest area of improvement lies in needing to eat more, eat less or if its just a change of food choices. After you make the easy to implement improvements, if you want more fat loss, you can tweak the details some more.

Take a look at what days seem to kill your best eating habit intentions. Once you know, you can start a work around. The one thing you do not want to do is try to change everything at once. This is a guaranteed trip to the loony bin. Just make once change at a time and don't go any further until that one improvement to your eating habits is an ingrained part of your lifestyle.

Fast Weight Loss

It is not easy to lose weight quickly. For a fast weight loss you must be extremely motivated and focused on your weight loss program. Fast weight loss is recommended for those people who are suffering from obesity since a long time. In case they don't opt for fast weight loss then they might become victims of disorders like high sugar levels, high blood pressure and heart attacks. Chances are many obese people are already suffering from these disorders. Many people in the developed countries face the problem of obesity due to their lifestyles and should immediately resort to weight loss.

Many people would like to go for fast weight loss but they lack the motivation to do so. Many people also opt for starving themselves in order to lose weight more quickly. But starving oneself is not a recommendation of fast weight loss. This is because people who manage to lose weight after starving themselves will gain weight again. The secret to fast weight loss is a proper combination of diet and exercise.

In case you are trying for a fast weight loss you should avoid fatty and oily foods at all costs. Also have foods that are low in carbohydrates. This is because carbohydrates burn in the body to become fat and hinder your fast weight loss program. But a little bit of carbohydrates are necessary as they provide the energy to the body for mental and physical activity. You can also indulge in eating more salads and vegetables for fast weight loss. In case you don't like a particular recipe you can choose from the hundreds of other recipes for salad dressings from your dietician or from other sources like the internet and magazines.

In case of exercises, you can start with light and cardiovascular exercises. You can also take up running, walking, cycling and climbing for a fast weight loss. These exercises will burn the excess fat in your body and keep you fit and healthy. In fact you will feel a lot more confident once you have a fast weight loss and people complimenting on your body.

The most important thing that I would like to mention again is to be motivated all the time. Some people start off really very well for fast weight loss but soon lose interest and are back to their old ways. Remember weight cannot be lost in a day but it can be quickened by your persistent efforts and commitment. It may take a person from a few weeks to a few months to lose weight.

People who have excess weight often need an answer to how to lose weight? Many people suggest different answers to the question of how to lose weight but in the end the method of treatment depends from person to person. People who are obese may suffer from many types of disorders like high blood pressure, high sugar levels in the body, hypertension, gall bladder and gout problems. Hence it is necessary for them to not just know how to lose weight but also strive hard achieve it.

There are many books available in the markets that suggest how to lose weight. All these books suggest alternative steps on how to lose weight as people may not be able to follow all the steps mentioned in the books. E-books on how to lose weight can be downloaded from the internet also. There are nominal charges for downloading the books or the books can be downloaded free of cost.

So how can one lose weight? The best answer on how to lose weight is a good combination of diet and exercise. You should avoid fatty, sugar and oily foods at all costs. You should avoid fast foods like burgers and chips and also pastries, confectionaries, desserts and pastries. You should in fact include plenty of vegetables, fruits and salads in your diet. Include high protein foods like pulses. Also you should limit your consumption of alcohol to just once a month. You should also drink lots of water as water improves blood circulation and also keeps your skin healthy. You can start with light cardiovascular exercises like walking, stationary cycle, swimming, etc. Then you can proceed to doing heavier exercises like weight lifting and weight training. You should keep yourself physically active throughout the day. You can climb uphill or climb the stairs to your apartment.

The most important thing is to keeping yourself motivated. It is observed many people start their weight loss program with lots of enthusiasm but soon lose interest and are back to their own ways. You can also consult your dietician or doctor on how to lose weight. The dietician will generally work up a weight loss program for you after studying your case. It is normally a weekly or a monthly program on how to lose weight. If you follow the program exactly as recommend by the doctor then you can lose weight

Free Weight Loss Tip

When it comes to losing weight, it is never easy; therefore, you want some guidance and help, pushing you in the right direction. Losing weight is something that you do not only for yourself, health wise, but also for your loved ones, so that you can be assured you are doing everything in your power to make sure you are around for a very long time. Being overweight is extremely dangerous and can lead to a variety of health problems and in some cases death due to complications from weight.

Here are some free weight loss tips to help you get started.

Free Weight Loss Tip 1

Set a REALISTIC goal for weight loss. When we say realistic we mean do not set your goals in a range which may be unachievable or unhealthy. The best way to determine how much weight you should lose is to find out what the average weight is for someone that is your height, age, and gender. When you do this in most cases, you will see a range of about 10 to 12 lbs for your specific gender, age, and height. The lower number is for those who have a small framed body, the higher is for someone who has a large frame. For medium frames, somewhere between the two numbers is ideal.

Free Weight Loss Tip 2

Don't get discouraged. There are several ways that dieters become discouraged when trying to reach their weight loss goals. One is if they were losing a lot at the beginning then start to slow down and the other is if they cheat or have setbacks.

If you find that you lost weight a lot at the beginning say six to ten pounds in the first week, then dropped to only one to four pounds the next week do not get discouraged. This is absolutely normal. Many people until their bodies adjust to their new methods of eating will lose many pounds in the first week. As time goes and the body adjusts, the rate of weight loss will decrease. It is acceptable to lose one to two pounds a week.

Furthermore, if you cheat or have a setback, this is a normal occurrence as well. It is important that you realize this and get right back on your diet. These free weight loss tips are designed to help keep you on the right track. If you make a mistake, just start over again, or pick up where you left off, it does not mean you will never lose the weight.

While there are only two free weight loss tips in this article, these are the two biggest tips you need to be aware of. The only other tips you really need to know is choose a weight loss program that is suitable for your needs, reliable, and well worth your time and effort.


It sounds so simple but yet it's very hard to do if you don't have the right tools. Sure someone telling you to eat right and exercise. Sounds easy but when you get on the scale and you see a slight change or don't see anything at all, it gets frustrating.

Eating right is something that takes practice and time. If it wasn't for this website I don't know how else I would have learned. That's why I want to pass along this information. Life gets so hectic and you reach for the easy way and it puts pounds on your body.

We all know the big do's and don't's. Fast food is a big NO. Processed food is a big NO. Now what are you left with, vegetables and meat. Sounds simple but I found it was a little difficult until I learned from my mistakes.

Choosing your meat is very simple. Lean cuts of meat are the best. You can find them at any store or butcher. Chicken is your best choice and add in your weekly menu sirloin steak and pork. Stay away from ground meats unless you can get the 95% lean ones or mix ground turkey or pork with ground meat. It lowers the fat calories.

Now just portion the meat to about 3 oz or make a fist and that is the size the piece of meat should be. After you do this many times it gets easier. You can cook this anyway you would like except frying. I'll give you an example.

A great way of making chicken tenders without all the fat, which is my families favorite. Take frozen then thawed or fresh chicken and cut into stripes. You want to bread them. So use egg white and a little water in one bowl and use dried parsley, pepper and oat bran in the next bowl. Take your chicken, coat in the egg and then the oat bran mix. Place on a cookie sheet and bake in the oven. They taste fantastic. They are my easy way to get my children to eat healthy.

Now vegetables should be very easy if you have a produce store by you. Try and always buy fresh vegetables. Canned are ok but watch the calories and salt. Take for example: green beans, only 20 calories but 380 mg in sodium. I've learned to look at the big picture of all the nutrition facts versus just the fat and calories. That is one mistake I was making.

Life does take over and you don't have time to start from scratch. I have a few tips I've been doing. Go to your produce store on a day you have about 2 hours. Buy many different vegetables in large quantities. Make sure it's things you can cook and freeze. Like onions, green/wax beans, carrots, you get the picture.

Keep in mind this is just one pot. Cut and boil the green/wax beans then place in a bowl full of ice and cold water. This keeps the green color and stops then from cooking anymore. When fully cooled, dry and place in a freezer bag. It takes a good hour or two to get everything cut up, cooked and bagged.

During the week for dinner take out veggies from freezer, pop in the microwave and add slivers of almonds. Now your fresh vegetables will be done in the same time it took to cook your meat without going to the store.

Another tip is just cut green/yellow/orange/red peppers or onions and place in a freezer bag. They are not good for a salad but they are great to add to your meal. I've used them in sauces or to top off a great piece of sirloin.

When in a pinch and you have no fresh vegetables, you can use canned. But rinse the vegetables before cooking and you can reduce some of the sodium.

Exercise. I'm still finding time to do this but get in a routine and it gets easier. Here are a few tips. I was under the assumption that you need to have a full hour to workout or exercise. If you are able to take 15 minutes here and 15 minutes there, before you know it you worked out an hour.

There are exercises you can do while you are working. Take heavy books in each hand and lift at your side in your chair. Suck in your tummy and then push it out. Use your 15 minute break to walk around the building or neighborhood. Park further away when working/shopping, keep in mind daylight savings time. Take the stairs instead of the elevator. Now some of these depend on where you work. So keep this in mind when picking each 15 minute workout.

Getting Thin with Healthy Weight Loss

Healthy weight loss means losing weight in a way that is good for body, heart, and soul. Sure, there are many weight loss programs available on the market for you, but which ones are healthy and how do you know what is healthy and what is not. I mean for many of us that are overweight, we don't generally have an idea of what healthy weight loss would mean because we have lead lives with unhealthy habits.

As someone who was, at one point, sixty pounds overweight, I can say this with conviction. We become overweight because of our unhealthy choices. Maybe we were taught our bad habits, maybe we simply pick them up as we age, or maybe we know what we need to do to experience healthy weight loss, but lack the will power to get the job done.

In today's society, when we hear the phrase healthy weight loss, we immediately think of the negative things about diets. We consider diets that mean counting calories, who has the time for that right and this is not healthy weight loss. We consider diets that mean avoiding all the foods we enjoy such as low-carb diets, or the Adkins's diet, which again is not healthy weight loss. Here is something you should be considering however, healthy weight loss does not mean starving yourself, nor does it mean that you have to quit eating the foods you love.

What foods should you be avoiding?

Well the list is not all that long. Basically you want to avoid heavy salad dressings such as Ranch. Opt for something lighter such as Italian. You also want to avoid overeating when it comes to bread. You can eat a small sandwich, but avoid excess bread within your day. While we all love chocolate, even fat-free chocolate is unhealthy for our bodies. Find other type of fat-free methods of snacking because even fat-free desserts and cakes are not really good for you.

Stick to diet sodas and avoid sweet breakfast cereals at all costs. Breaded and fried foods should be avoided, as well as potato chips, French fries, and pizza. You see the things you should avoid are nothing that cannot be accomplished. While we may like these things, we know deep down that they are unhealthy choices to experience healthy weight loss.

Healthy weight loss simply means knowing what you should eat, what you shouldn't, and getting a little exercise in your day. I can virtually hear the collective cringes and sighs when that statement was read. Exercise is in an important aspect of healthy weight loss and maintaining the new lifestyle. However, you can get excited again now, because these exercises do not have to be the strenuous ones you have heard about.

Simply taking a light, somewhat leisurely walk everyday, or some other type of light, less intense form of exercise is all that is really needed. The thing to remember is that healthy weight loss does NOT mean punishing your body or yourself. It means instilling good habits into your everyday routine and maintaining those healthy habits, after you have achieved the healthy weight loss.

Weight Loss Surgery

Leading a normal life is what every person desires. But it can be severely hindered if you are suffering from obesity. Proper dieting, regular exercise and yoga therapy can provide you relief from over-weight if you can practice them regularly for a long time of your life. These will require you to make them a habit and also spend considerable time on them. Weight loss pills can give you faster relief but they are also not free from side effects. To get rid of these factors, you can opt for Weight Loss Surgery for reducing your weight. Weight Loss Surgery can bring a change in your lifestyle once you get a slim and flexible body. It will provide you long-term respite from extra flesh and there is least possibility of side effects too.

With the advancement of medical science, surgeons tried for finding out the potential for weight loss surgical operation by removing a section of patient’s intestine and stomach. They noticed that after the operation, the patient could not maintain their weight they had before the surgery and starts losing it. This is actually due to the reduction of size of stomach, which ultimately lowers the intake of food. In fact, a person takes food according to their size of stomach. In Weight Loss Surgery program, intake of food is restricted for supplying fewer amounts of calories to our body. If the production of calorie is greater, there is a possibility of developing weight and consequentially it may turn to overweight if not restricted by some external factors.

A number of techniques are commonly used to carry out surgical operations for reducing weight. They have been categorized according to their procedures and functions on human health. In case of ‘Restrictive Weight Loss Surgery’, staples or bands are used to shorten the size of stomach and intestine. An obese person is forced to take lesser food materials to stop producing heavy amount of accumulated energy, which is the root cause of over weight. As the food value from that small amount of intake is burnt while maintaining other body functions like respiration, circulation, movement and locomotion, very few amounts of energy remains in the body for building body structure. In case of ‘Mal-absorptive Weight Loss Surgery’, intake of food material is not hampered; rather this process inhibits the absorption of calories.

A substantial segment of small intestines are eliminated from the body to reduce the absorption process. Small intestine is the core area, which is responsible for absorption of simplified food materials and sending them to various organs and organ systems of human body. Finger like elongated structures are present on the inner lining of the small intestine, which absorbs food materials in liquefied form, and help the body to absorb them according to the necessity. Due to elimination of a portion of small intestine, absorption of food is reduced and ultimately helps human body to stop from gaining extra flesh. Weight Loss Surgery is more effective when these two types of surgery are combined together, which is technically termed as ‘Restrictive and Mal-absorptive Weight Loss Surgery’. In this case, a combined surgery is done to get dual action – restriction of food intake and absorption. This surgical method is found to be more effective in maintaining health as well as to keep fitness level high.

Weight Loss Surgery functions very similar to that of liquid diet or a hunger-suppressing pill. The results of both these tools are risky and complicated and can also be drastic if not used in appropriate way. However, Weight Loss Surgery can be taken as a supportive tool but never as a remedy.

Online Counseling for Weight Loss

When you're looking for a way to lose weight, the last thing that you might want to do is get up in front of a bunch of strangers and share your weight loss trials and tribulations.

It works for some people, but for others, they'd just like to know what they need to do and when they need to do it – in the privacy of their own homes. And that's exactly what online counseling for weight loss provides.

Weight loss counseling is an effective resource for anyone that needs more guidance than prepackaged meals or fancy calorie counting systems. If you're looking to lose weight and lose it for good, you'll need to have someone who's trained in nutrition as well as creating plans that will work to reap the weight loss rewards that you crave – no pun intended. The online counselor or weight loss system can work for you, but only if you're the right fit.

The trick with these kinds of programs is that while they might appear to put all of the responsibility on the weight loss system, the brunt of the responsibility is actually laid upon the dieter.

You will need to answer questions and track your progress honestly in order to keep the system working for you. You're not going to be weighing yourself in front of anyone… so only you can type in the correct weight or that extra cookie that you snuck in. In short, if you aren't using the system honestly, you won't be able to lose weight.

Online counseling for weight loss does offer you resources of support so that you can stay on track. With things like weight loss message boards and helpful charts, you'll be able to learn to make better choices for your weight loss plans, rather than having to ‘go it on your own.'

Many online weight loss systems are also helpful in tracking things like exercise and activity so that you can see what else affects your weight besides what food you eat.

With helpful charts, you can see the progress that you've made and create new goals that are healthy and realistic. And while you might not have anyone cheering you on, you get the self-satisfaction of knowing that you have all the tools that you need.

Sometimes that's all that you need to succeed. Sometimes being able to say that you made changes on your own is all the reward you need.

If you're looking for your very own cheerleader, consider an online counseling for weight loss plan that includes a personal trainer. Having access to your very own trainer is priceless, and more often than not the results are astounding.

The Best Weight Loss Plan

Loosing weight had been one of the most discussed topics in today's world. Ever since being thin had been the trend of being noted as beautiful, men and women alike had obsessed about getting thin for the shortest time possible.

Weight loss pills and surgical interventions had been introduced to attract individuals to try such strategy. What most people don not see are the side effects that can be the onset of preferring such methods over the natural and healthier way of loosing weight.

Among the side effects of diet pills may be nausea, loose stools/constipation, trembling, dry mouth, urinary tract disorders, heart palpitations and headaches.

Surgical intervention, aside from being expensive, is not for everyone. This is only usually being performed to individuals who are classified as being morbidly obese and had failed at medically restricted diets.

On the other hand, various books had been published and many articles had been written on various weight loosing schemes. From the no carbohydrate diets to water therapies which all vouch for the ability to help reduce weight at a certain period of time.

Diets, which concentrate on eating only a certain type of food, might not be a good idea since an individual might be deprived of the other needed nutrients.

Being thin does not necessarily mean that one is much healthier. Weight much be in proportion with one's height as can be measure with one's body mass index.

Loosing weight should only be considered to minimize health risks and to attain the ideal body mass index.

Below are some weight loss diet plans that are healthy, safe and relatively easy to follow. It is always best to consider that the best weight loss plans are those that promote healthy eating habits that would result to loosing and maintaining one's ideal weight.

Medical consultation. Before starting any diet plan, an individual must always consult a physician to determine if the intended diet plan suits the person involved.

Healthy and appealing eating. Some weight loss diets focuses on eating from a specific food group only. This usually leaves an individual deprived of some other nutrients.

It is best to choose a weight loss plan that includes ingesting food with all the nutrients in the food pyramid.

Eating frequent but smaller meals would make an individual feel much fuller for a longer period of time. Skipping meals only promotes the urge to eat more during the following meal.

By adding more fruits and vegetable to the diet, an individual may feel fuller during every meal, minus the calories.

Do not deprive one self of sweets, for example shakes. Healthy shakes are made of low-fat milk or juice (about 12 fluid oz.) with fruits and ice.

The idea is to eat everything in moderation. This would inhibit binging and would encourage an individual to stick to the plan.

Exercising. Healthy eating should always be accompanied with the proper cardiovascular activity. Exercising at least 30 to 60 minutes for at least five days in a week is advisable.

Gradual weight loss. A weight loss plan that would result to a slow but steady loss of weight (which is about ¾ to at least 2 pounds a week) is ideal. During the start of the plan, it is normal to lose weight at a much faster rate, but this should not be more than 3 pounds a week.

Behavior. This mean understanding oneself before starting on a weight loss plan. This includes determining which food one craves the most and the situations which triggers him or her to eat (for example, being nervous or stressed causes one to indulge in sweets etc).

The individual must be able to will himself or herself to say no when the urge to binge strikes. When he or she can do this, there is a must bigger chance that the person would be able to stick with the plan.

Maintenance plan. Once the desired weight had been achieved, the work does not stop there. The individual must have a plan as to how to maintain the new healthy weight and what physical activities to pursue.

It is best to continue with the regular healthy eating diet one had been used to at the start of the program, only gradually or ingesting "unhealthy" foods in moderation, so as not to necessarily deprive oneself of life's simple pleasures.

Simple Ways to lose Weight

Most people, especially women, are almost always conscious of their over-all appearance. Some women are notorious with keeping up with their daily routine of hygienic grooming or facial regimen, let alone dieting

The notions of being beautiful had evolved through time. It was during the Renaissance period where being fat or curvy had been the trend and was deemed as beautiful. Skinny women then had been looked upon with pity for being unattractive.

But it was during the late 20th century when being-pencil thin had been the rage are being offered the best part for modeling shows and stints.

Still, there are some women today who are into being physically fit, that is, they go through great lengths to be able to live a much healthier lifestyle. Being physically fit mean loosing the excess fat or pounds that can lead to various health problems, this is usually accompanied with other strict regimens to be observed to ensure of healthy living.

Loosing weight can be attained through the following simple steps or tips:

Fiber-filled diet. Some current research states that increasing fiber-rich food intake may help in weight loss since it helps in the digestion process and makes the individual feel much fuller for a relatively longer period of time.

Still, sudden increase of fiber in the diet may result to bloating and gas, thus it should only be increased gradually.

Foods rich in fiber are apples, lima beans, bran flakes, turnip green, pears and whole grains like wheat breads and pasta.

Drink lots of water. Water aids in the flushing out of toxins in the body. It promotes proper kidney functioning and replaces lost fluids during day through, for example, sweating. This also makes the individual feel fuller.

This aids the metabolism and helps in burning out more calories.

Exercise. It is through exercise that additional or extra fat and calories are burned. One need not always go to the gym to be able to complete the required exercise regimen.

Simple house activities may make up for time at the gym. For example, cleaning or mopping of the floor and cleaning of windows may be accounted for burning some calories unnoticed.

Gardening and putting up of laundry may slightly help tone the arms, bending to pick-up clutter exercises the hips and simple playtime (i.e. running or simple walking around the park) may likewise help burn some calories.

Discipline. Eating sweet goodies such as chocolates and cakes are not totally forbidden for those who aim on loosing weight. Eating in moderation is the key.

One needs not totally deprive themselves of their favorite food, but they must be guided and consume foods according to the scale of the food pyramid.

The tip of the pyramid (occupying the smallest space) covers the sweets (cookies, doughnuts, soda and cakes), while the biggest part that should be on ones daily diet is that of the grain group (rice, pasta, wheat).

The market today offers various forms of weigh-reduction aiding products. What the consumer probably is not informed about is its probable side-effects, which, could be fatal if not properly administered. Below are some the common dieting schemes being offered:

1.Diet pills. Some pills states that an individual may start to see results after only several months (for some, weeks) of ingesting it.

Taking diet pills have several side effects. It may be one or more of the following:

Loose stools or maybe constipation, restlessness or trembling, urinary tract disorders, dry mouth, headaches, nausea, heart , palpitations

Some rare side-effects may include:

Hallucinations, hives or rashes, numbness usually on one part or side of the body,etc

2.Surgical procedures. Some individuals may go through the Roux-en-Y gastric bypass or the vertical banded gastroplasty. These procedures are usually performed on individuals with morbid obesity that failed at medically restricted diets or has serious medical problems that may be reduced with weight loss.

Still, the procedure poses great risks on the part of the individual concerned. Probable side effects may include the following:

Lung blood clots, partial collapse of the lung/s, post-operative pneumonia, wound infection, hair loss, ulcers, micronutrient deficiencies, gallstones, abdominal abscesses,

An individual who rapidly looses weight should be wary and has to seek medical help immediately. This may be due to several health conditions that can be fate of left untreated.

Some causes of rapid-weight lose can be the following:
Bulimia or anorexia nervosa, some form of cancer, may be symptom of some underlying disease

Still, it is best to stick to the natural ways of reducing weight if one wants to reduce fat, since this is what Mother Nature has intended for, and how we are built for.

Super Fast Weight Loss

As a personal trainer, my main goal is to help clients succeed. I find that individuals drop out when they don't see results, or if they have to work way too hard for perceptible change.

It is the quality of exercise, and not the quantity (duration) that brings results. Today, our lives are more hectic than ever. Making time for exercise can be difficult, if not impossible.

There is good news. A mere 15 to 20 minutes a day is enough for fitness gains, as long as you are regular. This means that you do not have to spend hours sweating for great results.

The following tips help you get the most value for your time and supercharge your weight loss efforts. These tips save time, but also require consistency. You will see results within a few weeks if you stick with these ideas.

1) Do exercises that use multiple muscles, called compound exercises. Consult your gym instructor/ look online for a suitable program. For example, a squat uses the front and back of your legs as well as your butt. After each squat, add an overhead shoulder press using a light dumbbell and you will hit even more muscles. 'Isolated' exercises such as biceps curls and triceps extensions are less effective.

2) Focus on large muscle groups. Working your biggest muscles burns tons of calories and will give your metabolism a good boost. These muscles are your butt, thighs, back and core that is, lower back, abdominal and oblique muscles.

3) Increase the intensity of the cardiovascular workout. This increases the calorie burning effect and cuts the time. If you walk, then jog. If you run, then try the occasional sprint. An incline on a treadmill works well too. Instead of doing forty minutes of walking, jogging or low impact aerobics go on a bike or treadmill at a high intensity for twenty minutes. If you have been working out regularly for at least a month, you could try doing intervals.

4) Try periodic boosts in intensity. Exercise at a level that to you is hard, or very hard for two minutes. Then, lower your effort - but keep moving! - For one minute. Repeat this cycle for twenty minutes.

5) Double up your exercises. Rather than resting between sets, use that time to work a different muscle group. For example, alternate one set of biceps curls with one set of triceps dips. Alternatively, do a set of seated leg extensions with a set of leg curls. These are super-sets and they nearly double the number of exercises you can do in a short time.

6) Combine strength and aerobic workouts - Circuit training. Doing this type of work out gives you calorie-burning benefits with strength gains. For example, do a strength exercise for one minute. Without taking any rest, move on to another. Every two or three exercises add one minute of jump roping or your aerobic activity of choice for one or two minutes.

7) Squeeze in short bursts of exercise during the day - Before your morning shower and breakfast, or during your lunch hour, squeeze in two sets of ten of the following bare-essential moves: crunches, pull-ups, push-ups, squats and lunges. These calisthenics target and tone most areas of the body but do not take more than a few minutes to do. Short bursts of exercise add up. If you can accumulate 30 minutes of physical activity in a day in short bursts, you will get the same benefits you would if you did it all in one session.

8) Mix it up! Variation is the key to long-term progress. Monotony in an exercise routine leads to boredom, which will eventually lead to no exercise. A change in the type of aerobics, or your specific weight training routine will avoid this problem and will give you greater fitness benefits. You will burn more calories and stimulate muscles in a new way, achieving more in less time.

Losing Weight The Natural Way

Unless an obese person, or people who are morbidly obese, are diligent, disciplined, and determined enough to watch their diet and weight gain they will not be able to lose weight. Now, more and more remedies are being offered in the market to lose weight. And one of the most popular among these is natural or herbal weight loss remedy that comes in the form of products, supplements, and programs.


Since the emergence of natural or herbal alternatives in the market, more and more herbal or natural products have been considered as natural weight loss remedies.

One of the most popular among these natural weight loss remedies is the use of aloe or aloe vera. Commonly used as a topical product for healing wounds, many manufacturers came out with oral forms of aloe, which are usually added to natural weight loss products. Oral aloe is usually marketed as internal cleansers because they produce strong cathartic response for faster bowel movement.

Be careful in using products that contain aloe because these are not meant to be ingested orally. Neglect in the use of aloe containing products may lead to side effects abdominal cramps, severe diarrhea, electrolyte disturbances, and potassium decrease in the body. This natural weight loss remedy is known to deliver therapeutic effects but no study has yet to prove its potential in permanent weight loss.

Cascara or bitter bark,chittem bark is one of the most common ingredients used in various herbal weight loss products today. Considered as a strong stimulant laxative, the use of this natural weight loss remedy is strictly prohibited for pregnant women especially if they are lactating or planning to breastfeed. Inappropriate use may lead to disturbances of electrolytes in the body like as potassium and sodium.

While cascara is known as a strong laxative, dandelion or lions tooth is known as a natural diuretic. The use of this natural weight loss remedy may result in dehydration or water loss in the body. Dandelion containing products have become popular natural weight loss remedies because they lead to significant weight loss due to decreasing water in the body.

Although its natural weight loss potentials are lauded, the use of dandelion in products were reported to cause allergic reactions and cancer causing effects.

Now just before you read any further let me say that at the end of this article I will be pointing you towards other places where you can get more information on this subject, so, having said that, lets continue with our reading.

Glucomannan or konjac is quite effective in losing weight because it is known to delay the absorption of sugar from the intestines. Since it plays a role in the reduction in fasting blood glucose, some studies show that it is an effective natural weight loss remedy to decreasing body weight. Use it in proper doses because glucomannan and konjac containing products may cause obstruction of gastro intestines and of the esophagus.

Guarana or zoom is considered as a good central nervous system stimulant because it contains 2.5 to 5 percent caffeine. It is now known as an effective natural weight loss remedy because of its diuretic effects. But, be careful because it can cause high blood pressure and several side effects.

Here are some helpful tips before you opt for natural weight loss remedies:

1. Dont take any natural or herbal weight loss remedies if you are under a chronic therapy and if you are taking medications that have a narrow margin for safety. Make sure you consult a physician or health care professional first.

2. Be careful in using herbal diuretics as a natural weight loss remedy because many of these may interact with specific medications. The majority of these do not also provide enough of a diuresis properties to work properly.

3. Excessive use of herbs or natural weight loss products are linked to various fatal cases.

4. Dont take natural weight loss remedies or herbs if you are pregnant or attempting to become pregnant or if you are breastfeeding.

5. Avoid taking herbs in large quantities on a daily basis because none of these have little clinical effect when taken in large doses.

Monday, December 25, 2006

A Quick Way To Lose Fat

If you want a quick way to lose fat, this article will show you how.

Did you know that the end result of all carbohydrates broken down by the body is glucose, also called blood sugar.

So whether it’s a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use at its main fuel source, blood sugar. So there is no question that the body needs carbs to operate.

But where should those carbs come from?

There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal.

The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.

Simple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. They create a quick boost of energy followed by a rapid
decline, almost like a "crash".

Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body. So complex carbohydrates should be your main choice for energy for that precise reason.

Which foods should you consume for your complex carbs?

Well, if you want a quick way to drop fat weight, switch from starchy carbohydrates like bread, pasta, and rice to more fibrous, leafy ones like vegetables.

When I was getting ready for my bodybuilding show in which I lost almost 40 pounds in 9 weeks, I replaced my starchy
carbohydrates with more vegetables and fibrous carbohydrates.

The reason being, starchy carbohydrates like bread and pasta are more calorie dense than are vegetables like broccoli or green beans.

Weight (fat) loss comes from getting rid of excess calories, to create a deficit in calories so that your body must dip into stored body fat for energy.

When you begin to continuously create a calorie deficit, your body continuously will attack fat stores for needed energy and this is how weight loss (fat loss) occurs.

So what we want to do is cut out calories anywhere we can to increase the chances of creating a deficit of calories.

For effective fat loss, I feel it is important to choose those foods that offer high volume but low calories. This way you do not feel deprived, you’re still eating a lot of food, you’re just not getting a lot of calories in return.

Vegetables offer this luxury.

You can eat a lot in volume, but do not get a lot of calories in return, unless you deep fry them or drown them in butter, which I do not recommend.

This high volume, low calorie luxury is not true with starchy carbohydrates. A small serving of starchy carbs is still high in calories.

For example, a 1/4-cup of rice has approximately 150 calories. A 1/2-cup of oatmeal has about the same amount of calories, 150.

However, you can eat an entire box package of broccoli and have fewer calories than that. Or almost an entire bag of raw baby carrots.

Also, eating fibrous vegetables causes your body to work harder at breaking down these foods and metabolizing them.

What that means is, you almost burn off more calories digesting them than what you're taking in by eating them!

Now, I know what you are thinking, I love my bread and I’m not getting rid of it. I absolutely agree, do not get rid of your breads, pasta, rice, and oatmeal.

But do moderate it, reduce the amount of each serving and
instead, replace the smaller serving with more vegetables.
It all points back to what causes weight gain. Excess calories.

Starchy carbohydrates will give you more calories than

So from a fat loss perspective, choose the carbohydrate that offers the lower calorie amount and larger volume--veggies.

Top Twenty Weight Loss Tips Tricks and Solutions

Here are some everyday, helpful hints to get you started, keep you going, and help you stick to your diet.

1. Never leave home "starving." Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.

2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.

3. Don't be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.

4. Don't eat in front of the TV. Watching the boob tube -- instead of watching your plate -- lulls you into overeating. Also avoid being tempted by food and snack commercials.

5. Make it a rule in your house to confine your meals to the dining room or kitchen table! Never eat standing up! This leads to mindless snacking.

6. Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices. Hangovers can cause wicked cravings for fatty or high carbohydrate foods that can sabotage any attempt at weight loss.

7. Fill up on soup first. Begin every meal with non-cream hot soup; it forces you to eat slowly and fills you up so you won't overeat.

8. Take time to taste your food. Don't gobble food down! Rushing through your meals doesn't give your brain the time that it needs to signal your body that you are full.

9. When dining out, request sauces and low-calorie dressings on the side.

10. There is no law that requires you to finish everything on your plate.

11. Prepare a shopping list (with menu ideas in mind) and stick to the list. Avoid being tempted by bargains that grocery stores place on the outer aisles and at the back and the front of the store. The healthiest foods are usually in the long narrow aisles.

12. Use non-stick pans to reduce the need for cooking with fat.

13. If you must use oil, try a flavorful one like olive or sesame oil. Now remember, a little goes a long way! Make just a spritz of oil go even further by buying a Misto. A Misto is an aerosol can that you can fill with a good fat such as olive or canola oil.

14. A pinch of grated cheese or blue cheese will provide a flavorful kick without adding a lot of calories to a salad or grain dish.

15. If you cook in large quantities for your family, store leftovers in individual serving size containers. This is a way to practice portion control for yourself so you don't eat too much at one sitting.

16. Nibbling off someone else's plate may seem harmless -- but those calories do add up!

17. Drink six to eight glasses of water a day. A beverage before mealtime will also help you feel full faster and longer. Water also helps your body digest food, which is especially important now that you're eating a fiber rich diet.

18. Store really tempting treats in opaque containers or silver foil -- and stick them in the back of the refrigerator. Out of sight out of mind!

19. Are you stuffing yourself? If you have to loosen your belt a few notches after meals you're definitely eating too much!

20. Mashed bananas, prunes and apple sauce are great baking substitutes for fat, especially in bread, brownie and cake mixes.

How To Finally Lose Weight Rapidly

Let's look at the effects and possible complications of obesity:

Obesity increases the risk of developing disease. Possible complications include:
• Heart disease
• High blood pressure
• Cancer
• Diabetes
• Gallbladder disease
• Breathing problems
• Bloating and stomach upsets
• Varicose veins
• Severe psychological problems

In fact, according to some studies, almost 70 percent of heart disease cases in the United States are linked to excess body fat, and obese people are more than twice as likely to develop high blood pressure.

Obese women are at nearly twice the risk for developing breast cancer, and all obese people have an estimated 42 percent higher chance of developing colon cancer.

Almost 80 percent of patients with Type 2, or non-insulin-dependent diabetes mellitus are obese.

The risk of medical complications, particularly heart disease, increases when body fat is distributed around the waist, especially in the abdomen. This type of upper body fat distribution is more common in men than in women.

The social and psychological problems experienced by obese people are also challenging. Discrimination for “fat” people is most likely to occur in educational institutions, employment, and social relationships.

Other psychological effects include stress, nervous tension, boredom, frustration, lack of friends, depression, inferiority complex, and poor self-esteem.

Here are some action steps to take.

1. The Proper Plan

Before taking actions in any problem we encounter, there should always be a plan first..

Beginning a task without planning is like building a house without a blueprint or fighting against a basketball team without a team play with your teammates. How can you expect a good outcome?

Losing weight is not at all different from any other situation. It also involves taking action based on proper plans built on good information. The better your plan, the more solid the information it is based on, the more satisfying your result.

2. Setting a Goal

Okay, so your weight is 20% above the considered normal for your height. You tend to eat more than 5 regular meals a day. You’re certain that you’re physically unfit. Now, the question is, what do you want to happen?

Setting a goal is the first step in planning. Know what you want to accomplish. This way, the road you are taking is clear. You can keep track of your journey – whether or not you are heading in the right direction. With a goal in mind, you are always motivated to finish a task, or in some cases, to start doing it.

3. Be Definite

Setting a specific goal, when planning to lose weight, improves your chances of success.

Be clear and definite with what you want happen.

Vague aims such as ‘I’d like to be healthier’ or ‘I need to lose a few kilos,’ tend to produce half-hearted efforts and poor results.

Instead, state your goal distinctly: ‘I want to lose 2-3 kilos this week and every week’ or ‘I will trim my waist line from 40” down to 32” by the end of the month.’

If you need to, write it down and put it where you will always see and read it. This way, you’ll always be reminded of what you want and need to accomplish by the end of the month, the week, or even the day.

4. Be Realistic

In establishing a definite goal, make sure that it is possible and doable – realistic, in simpler terms.

How can a goal like ‘I’ll lose 15 lbs in just a week happen if even the most accurate weight-loss diet suggests that you can only burn 6-7 lbs in a week?

Goals need to be sensible so that they can be achieved.

When you set an unrealistic goal, you’re setting yourself up for disappointment. Many people give up on their goals because they fail to base their plans on the correct information.

5. Strategizing

After deciding on your goal, the next step is planning how to accomplish it.

Planning involves proper scheduling of activities throughout the whole day for a certain period of time.

These include exercises, meals, and rest.

It also includes the time these activities should be done, the duration, and in the case of eating meals, the food to be consumed.

This way, inappropriate spur-of-the-moments decisions can be avoided.

A proper and effective plan consists of quality time for performing such activities. Give yourself enough time to meet your goals. For example, sleep should be scheduled to last for around 8 hours a day so that you’ll be able to get enough rest. Lack of sleep may cause improper eating habit the next day.

Again, plans should be realistic. Include only time and activities you know you can accomplish for a given period of time.

After preparing the plan, write it down since you can’t always keep the many details in mind. Post it in a place where you can always see and read it to remind you what your plans are for the day.

Try your best not to skip anything in your scheduled plan. Work on making it happen.

6. Change your mind, change your life

The first step to change is in your mind. Once you can activate a positive intention, the process of change begins. If you really want something to happen, you have to say “yes” to it. Then, and only then, can you see and experience ways in which you can shift your reality.

25 Tips For Restaurant Dieting

Eating out is a part of almost everyone life and being on a diet shouldn’t prohibit you from enjoying this fun treat. Luckily many restaurants today offer healthy options and some even cater to different diet plans like the Atkins and South Beach Diets.

The rules to sticking to your diet while eating out are the same as when you prepare your own food. Fill up on fruits and vegetables and eat lean meats and fish in small portions. Stay away from all those rolls!

Whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning. Here’s some tips that might help you stick to your diet while enjoying restaurant cuisine.

1. Think Ahead. Get a menu from the restaurant if you are not familiar with their dishes and select a healthy dish ahead of time. This can save you from ordering something fattening under the duress of hunger pangs at the restaurant.

2. Order first. Be the first one in your group to order and you won’t be tempted to change your mind and order some deliciously fattening dish that one of your companions has orderd.

3. Ask for smaller portions. Don’t be afraid to ask for a kids or seniors sized portion. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Ask about the preparation of any dish you plan to order. You want to avoid anything that is cooked in butter and always ask if they have a heart healthy or fat free option.

5. Drink a large glass of water before the meal. This will help you digest easier, feel full faster and therefore eat less.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.

17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!