10 Ways to Maintain Your Healthy Weight

Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a conference in Warsaw, Poland. Conference and restaurant meals took their toll and I gained three pounds (one clothing size) in a week.

We stayed at the Marriott Hotel, which has a "Splendid Breakfast Buffet." Before I took any food from the buffet I surveyed my choices. I ate a healthy breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. However, it was difficult to eat healthy lunches and dinners because I had few options.

Don't get me wrong, the food was delicious and artistically served. But leaving half a meal on my plate and skipping desserts didn't balance my food consumption. How could I get back to my healthy weight? The Harvard School of Public Health recommends a "defensive eating" approach to weight loss/maintenance.

Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a healthy weight.

1. EAT BREAKFAST. Nutritionists consider breakfast the most important meal of the day because it fuels your day. I get up at 5:30 a.m. and by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.

2. KEEP A FOOD DIARY. I don't keep a written diary, but I keep a mental list of everything I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a collection of healthy recipes.

3. EAT LOW-ENERGY-DENSE FOODS. Mayo Clinic developed a Healthy Weight Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.

4. STOCK UP ON HEALTHY SNACKS. I keep healthy snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand. For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm careful to eat small portions. When I travel I bring healthy granola bars with me. (Yes, I took granola bars to Poland.)

5. BECOME SIZE WISE. By size wise, I mean portion sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. According to the American Obesity Association, people who maintain a healthy weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.

6. LIMIT CERTAIN FOODS. The American Obesity Association says 92 percent of those who maintain a healthy weight limit their intake of certain food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.

7. CUT CONDIMENTS. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of these calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.

8. KEEP MOVING. Regular physical activity is critical to Mayo Clinic's Healthy Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an article posted on the Internet by WOAI in San Antonio, healthy eating and increased exercise are keys to weight loss /maintenance. This combination "can actually increase your metabolism," the article says. I try to walk 10,000 steps a day and track my steps with a pedometer.

9. QUENCH THIRST WITH WATER. Sometimes your mind plays tricks on you and you think you're hungry when you're actually thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.

10. GROCERY SHOP AFTER EATING. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.

Thanks to these tips I was back to my healthy weight in two weeks. Now I practice defensive eating on a daily basis. The best part of the plan is that I control what I eat and am enjoying delicious, healthy meals. Bring on the holidays because I'm ready!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com
Harriet Hodgson has been a nonfiction writer for 27 years and is a member of the Association of Health Care Journalists. Her 24th book, "Smiling Through Your Tears: Anticipating Grief," written with co-author Lois Krahn, MD, is available from http://www.amazon.com

Top 20 ways to lose those stubborn 10 pounds

Like me, you've probably been meaning to lose some weight and may have included that goal once again in your New Year's resolutions. The statistics, however, aren't in our favor: Seventy-seven percent of Black women age 20 and older are overweight or obese, and half of us in this age group are obese. But that's no reason to give up--or give in. This time can be different. You can become more fit and weigh less. To find out what really works, we tapped two health and fitness experts for proven advice on what to eat, drink and affirm, as well as how to stay motivated for the long haul.

Ellie Krieger, a registered dietitian, lifestyle counselor and author of Small Changes, Big Results (Clarkson Potter), recommends these easy-to-adopt habits:

1. EAT BREAKFAST. Studies show that people who eat in the morning are more successful at losing weight and keeping it off.

2. EVERY MONDAY TAKE FIVE PIECES OF FRUIT TO WORK and keep them in a bowl by your desk. You'll have a healthy snack at your fingertips each day, and it looks nice, too.

3. GO FOR A SKIM LATTE instead of a regular. You can save about 100 calories.

4. INCLUDE TWO TO THREE SERVINGS OF LOW-FAT DAIRY or other calcium-rich food every day. They're good for your bones, and studies show that getting enough calcium may help you burn fat.

5. SAY GRACE. Offering thanks for the delicious food and abundance you enjoy calms you and focuses your mind on the meal. Eat slowly and savor each bite.

6. YOU DON'T HAVE TO AVOID CARBS; SWITCH to whole-grain versions. Enjoy whole wheat bread, pasta and couscous. Also select brown rice, oats and bulgur. They offer nutrients and fiber to help us feel full and satisfied. (See pasta recipe at left.)

7. IF YOU HAVE A TASTE FOR PORK, broil or grill some pork tenderloin. It's as lean as skinless chicken breast.

8. TRADE IN ONE SUGARY DRINK, like soda or sweetened tea, for a calorie-free beverage like water everyday, and lose more than a pound a month!

9. STOP EATING WHEN YOU LEAVE THE TABLE. Avoid the urge to nibble on leftovers as you clear the table and clean up.

10. GET ENOUGH SLEEP. Fatigue may cause hormonal and metabolic changes that make you more likely to gain weight.

11. WRITE DOWN YOUR WEIGHT-LOSS GOALS to help you stay on track. Ask yourself: Why do I want to lose weight? How much do I want to lose? Focus on your higher motivation for losing weight--becoming healthier, feeling better--because that tends to lead to long-term success.

12. INSTEAD OF DRINKING JUICES, eat the foods they come from. For example, six ounces of apple juice provides 90 calories and only 0.2 grams of fiber, while a medium-size apple contains only 81 calories but offers 3.7 grams of fiber, which gives you a feeling of fullness. This way you won't get hungry five minutes later and head for the fridge.

13. EAT FISH TWO OR MORE TIMES A WEEK. Seafood provides lots of nutrition without many calories. Bake, broil or grill instead of deep-frying. (See recipe for Dr. Ro's Citrus Barbecued Salmon at right.)

14. COOK GREENS WITH FAT-FREE BROTH, herbs, onions, garlic and red pepper. If you add one ounce of salt pork, the fat will soar from nearly zero to a whopping 23 grams.

15. COOK CABBAGE WITH LOW-FAT SMOKED TURKEY instead of fatty meat. Season with caraway seeds and green bell pepper.

16. SWITCH FROM CANDIED SWEET POTATOES to a baked sweet potato and save more than 200 calories.

17. PREPARE BAKED MAC AND CHEESE WITH LOW-FAT CHEESE. egg whites and bread crumbs. These substitutions keep the flavor and cut the fat.

18. HAVE MINIMEALS (250 to 500 calories] instead of large ones (1,000 calories). Aim for three small meals and two snacks. Carry minimeals with you. Whole grain crackers, baby carrots, small boxes of raisins, cans of vegetable juice stash easily in your briefcase, desk drawer or car.

19. TAKE A HIKE! Walking not only reduces your risk of heart attack, stroke, diabetes, hypertension and breast cancer, but it can also flatten your tummy, tighten your thighs, lessen depression, and make you feel good about yourself. Start slowly, and over days and weeks increase your pace and distance.

20. KNOW THAT YOU WILL SUCCEED. If you backslide, just make yourself start again, because every day is a new day.

BREAKFAST PARFAIT

Makes 2 servings. Total time: 5 minutes.
1 cup no-sugar-added granola
1 cup of your favorite low-fat yogurt
banana, peeled, sliced
1 tablespoon honey
1/4 cup orange juice

In a bowl or parfait glass, alternate granola,
yogurt and banana slices. Drizzle
with honey and orange juice.

Per serving: 418 calories, 5 grams fat, 6 milligrams cholesterol, 217 milligrams sodium, 87 grams carbohydrate, 12 grams protein.

WHOLE WHEAT PENNE WITH
SAUSAGE AND BROCCOLI RABE

Makes 4 servings. Prep time: 15 minutes.
Cook time: 15 minutes.

1 bunch broccoli rabe (about 1 pound),
coarse stems discarded, well rinsed
3/4 pound whole wheat penne or shells
2 tablespoons olive oil
3/4 pound low-fat Kielbasa or other
precooked smoked sausage, sliced
2 garlic cloves, minced
1 cup cherry tomatoes, whole or halved
1 cup low-sodium chicken broth
1 teaspoon crushed red pepper flakes
1/4 teaspoon salt (optional)
1/4 teaspoon ground black pepper

Bring large pot of water to boil. Blanche
broccoli rabe about 4 minutes. Use slotted
spoon to remove and place in a bowl. In
same boiling water, cook pasta according
to package directions. In large skillet, heat
1 tablespoon oil. Cook sausage, about 6
minutes. Remove sausage from skillet; set
aside. Add remaining oil to skillet; saute
garlic, about 2 minutes. Chop broccoli rabe
coarsely; add to skillet. Stir in sausage,
tomatoes, broth and seasonings. Simmer
for several minutes. Drain pasta; stir in
broccoli-rabe mixture. Place in large bowl.
Serve with Parmesan cheese.
Per serving: 523 calories, 12 grams fat, 35 milligrams cholesterol, 871 milligrams sodium, 80 grams carbohydrate, 29 grams protein.

CITRUS BARBECUED SALMON

Makes 4 servings. Prep time: 15 minutes.
Cook time. 10 minutes.

2 tablespoons frozen orange-juice
concentrate
1/3 cup barbecue sauce
1 pound salmon fillet, cut into 4 servings
2 tablespoons each: fresh thyme and
rosemary, combined
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
Nonstick cooking spray

In small bowl, mix orange-juice concentrate
and barbecue sauce; set aside. Rub
both sides of fish with herbs, salt and
pepper. Spray large nonstick skillet; heat
pan over medium-high heat. Add fish to
skillet; cook until underside is browned,
about 3 minutes. Turn fish; brown other
side, about 3 minutes. Brush tops of fish
with citrus-barbecue sauce; heat
through, about 3 minutes. Delicious with
steamed green beans.

Per sewing: 240 calories, 13 grams fat,
67 milligrams cholesterol, 236 milligrams
sodium, 7 grams carbohydrate,
23 grams protein.

3 Great Ways to Lose Those Extra Pounds Without Exercise

Irrespective of how much weight you may desire to lose, you have likely ran into the same confusing events everybody else does. That is, should you reduce your calories? Should you reduce your fat? Should you cut back or do away with your carbohydrate consumption? Many of us get so mixed-up by all the contrasting information accessible out there, we desire to know if it would be easier to just stop eating.

If you don't previously know this, not eating can hurt you. Sure you can technically get all the nutrition you require simply by the consumption of juices or consuming vitamins, but your health will decline. Especially if you do this for long intervals of time. The trouble is not really that there are so many ideas on weight loss, the problem is that all of these ideas work. Starting a juice fast will help you lose weight. But like I mentioned before, your well-being will suffer. In some instances it could suffer seriously.

Calories

Decreasing your calorie intake likewise will work. The body uses a certain number of calories in any day, so consuming less than you are using will make you drop some weight. The trouble many individuals face with this plan regrettably though, is they are hungry day in and day out. Today foods do not keep many of us full and stuffed for very long, but they hold quite a lot of calories. So eating 3 simple meals that have 500 calories each will give us a total of 1500 calories for the day. This is rather low for many men and women, but it will help you lose weight. Alas the three meals you select to eat might not gratify you, so you wind up more hungry than not.

You could eat 5 meals with just 300 calories each and that will help quite a bit. You are not waiting so long between meals, resulting in not feeling quite as famished in the process. Be cautious with your meal selections when doing this route because as I have said, our current meals are not really low in calories. In reality, most quick refreshments are near 250 calories all by themselves.

Fat

Let's forget the calorie intake and cut the fat. Well, many still think this is the most beneficial way to use, and many do discover weight loss when they eliminate fat from their diets. The negative side though, is that eating foods with little or no fat will make you hungrier than eating foods just on calorie totals.

Eating fat helps fill you up and keeps that feeling of being satisfied for a longer period. Even worse than that, foods lacking fat tends to have more fillers like sugar and starch. Sugars and starches are handled by your body promptly, so you are more hungry again faster. Most folks make the error of believing as long as they are not eating fat, they can consume non-fat foods anytime they would like. In actuality, they are filling up on too many calories and too much non-healthy foods.

Having said that, of course there are fats you should control in your diet. They are regarded to be the dreadful fats, and are known as saturated fat or trans fats. consuming too many of these kinds of fat can bring about health problems and weight problems.

Carbs

Now let us check the low carb issue. Many people think they should do away with carbs completely, but that's not a smart action either. Many of your healthy fruits and vegetables have at least a few carbs in them. So a better action is to restrict your carb intake instead of attempting to eradicate them completely.

In reality, you should attempt to select healthy good carbs in lieu of simple ones. You can still restrict the total number of carbs you take daily, make certain to eat those that are good for you like what you discover in vegetables or cheese.

This may sound strange, but a lot of people are able to eat as much food as they want as long as they are restricting their carbohydrate intake. In actuality, many people eat 3500 calories or more each and every day, but as long as they are limiting the carbs, they can still reduce their weight. The explanations are many but they are quite uncomplicated. Eliminating simple sugars, starches and carbs from your meals will control your body's insulin output. And it will pressure you to consume alternative foods, food which will fill you up better and longer.

Strange as it may seem, all of these usual attacks to to lose weight work together. And they work best when you eliminate the simple starches and sugars from your diet. Reducing your carbs to a low amount for just a couple days will stamp out your cravings for sweets, but it also cuts your appetite. Finally, you really eat much less calories totally, as you are not hungry much and you are not getting hit with sugar desires. So a low carb diet will convert to a low calorie diet over a period of time.

The same pertains to low fat diets. If done right, you could see yourself eating more fiber rich foods to aid you to feel full longer. Also foods which are naturally more superior in fiber are also naturally lower in carbohydrates and calories.

It all comes down to eating correctly. Select healthy fats and healthy carbs, plus get rid of simple starches and sugars, and you most likely will lose the extra weight. Just a suggestion, go one step further and get involved with an exercise program.

Jim's articles are from extensive research on each of his topics. You can learn more of weight loss by visiting: Weight Loss

20 Great WAYS TO LOSE WEIGHT

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda


If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.

7. Grill or boil


Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat


When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

17. Do several body weight workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food


If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

...and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

3 Ballerina Tea Extra Strength Dieters Drink

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Source: http://qualityherbalformula.blogspot.com/

7 Great Ways to Eliminate Belly Fat

It’s a new year and, for those of you determined to stick to your resolution to eliminate your belly fat, here are some tips for you to remember:

1. Eat at least three low fat meals a day. If you don’t know what kinds of foods to eat, find a low-fat cookbook with simple meal ideas. Don’t skip meals or you’ll be ravenous and overeat. If you find you get hungry or weak between meals then eat a mid-morning and mid-afternoon snack such as fruit, cut-up veggies, or a protein bar (watch the calories on these though, try to find diet brands with around 200 calories per bar).

2. Drink at least eight glasses of water per day. Water will not only keep you feeling fuller longer, but will help to keep you from being dehydrated. Many people find this very challenging as they were not raised with the idea of drinking water. For those people I suggest buying a large water bottle and sipping on it throughout the day. The first couple of days will be difficult as your body adjusts to the water but after that you’ll find that you crave it and it will come more naturally.

3. Get some exercise at least 5 days a week. This doesn’t mean killing yourself at the gym either. Just getting out for a half hour walk will do the trick. If that’s too much, then start with a shorter walk and work your way up. Ideally you should be walking at least 45 minutes for optimum fat burning.

4. Weigh yourself when you start to help you keep track of your weight loss. Check your progress every three days to see if you’re on track. But don’t weigh yourself every day as your weight can fluctuate and discourage you.

5. Have someone help you to measure your body. This can be a more accurate barometer of your weight loss as the scale can be frustrating. Measurements don’t lie. Measure your chest, waist, hips, and the largest parts of one thigh and arm. You’ll be glad you did when you see the inches lost after a month.

6. Don’t eat anything after 7:00 at night as any food in your stomach will be slow to digest and your weight loss will stall. Have some tea or water to help you feel full if you’re hungry.

7. If at all possible, keep a food diary to keep track of everything you eat. It helps to keep you honest. If you want to eat it, you have to write it down.

Take your weight loss journey one day at a time. Some days will be great while others will be more challenging. Accept that you’re human and that it’s okay to have bad days. Most importantly, if you fall off the wagon, get right back on the next day.

Did you find these tips on how to eliminate your belly fat useful? You can learn a lot more about weight loss here.

The Fat Smash Diet: The Last Diet You'll Ever Need

Article Source: http://EzineArticles.com/?expert=Sylvia_Jaumann

10 Ways to Lose Weight Now

from Men's Health
You'll start dropping pounds before you finish reading this article
By: Elizabeth Ward R.D.

The perfect weight-loss article would include only four words:
Eat less. Exercise more.

Of course, if it were really that simple, I'd be out of work and the R.D. after my name would stand for Really Desperate (for a job).

Unfortunately for you (and, I guess, fortunately for me), it's a lot more complicated than that. Some guys need to eat more to lose weight. And some who are already exercising need to do less, but at a higher intensity.

My goal here is to show you 10 ways that you can manipulate your diet -- adding in some places, subtracting in others - to start losing weight the next time you open your mouth with the intention of putting something in.

1. Start your engine

I'm a mother, but I'm not your mother. So I can't order you to eat breakfast. But if you don't, you're putting your number-one fat-burning tool in time-out. It takes calories to digest calories, so eating in the morning fires up your metabolism.

Perfect breakfasts: Try a cup of whole-grain cereal with 1 percent low-fat milk and a banana, or two pieces of whole-wheat toast with two tablespoons of peanut butter and an apple. If you hate breakfast food, or have to eat on the fly, take a turkey sandwich (going easy on the mayo) or a slice of leftover cheese pizza and go.

2. Run with the snack pack

Here's where I disagree with your mother. She discouraged you from eating between meals-probably so you'd eat more of her delicious boiled-liver casserole-but I want you to have a snack handy at all times.

Here's why: If breakfast stokes up your metabolic fires, then snacks keep them going between meals. And planning your snacks in advance keeps you from making a mid-morning Chips Ahoy run.

Perfect snacks: Include one of the following two or three times a day: an ounce of nuts, pretzels, or string cheese; a medium piece of fruit; six graham cracker squares; or six cups of low-fat microwave popcorn.

3. Practice fiber-opting
I'm not out to turn you into a vegetarian or anything, but fiber-rich foods are about the only free pass you'll get in the nutrition world. They have few calories and make you feel full. Your goal is to eat 25 grams of fiber every day (Americans typically consume just 12 grams daily).

Where the fiber is: Eat at least three servings of vegetables and two fruit portions daily; and add beans to salads and soups. Choose whole-grain breads over those made with refined flour. And for breakfast, pick the highest-fiber cereal that doesn't taste like cardboard.

4. Fight fat with fat
Things change fast in my world. A few months ago, you couldn't tell overweight people to eat more fat without the evil specter of Dr. Atkins appearing over your head. Now, it seems, everyone knows about the health benefits of unsaturated fats, those found in fish, nuts, avocados and olive oil.

But in case you haven't heard, here's the basic problem with low-fat diets: You replace the fat with carbohydrates. Carbs provoke a rise in insulin. More insulin leads to more hunger. On top of that, your body digests carbs faster than fat. So you get hungrier faster.

Fat has neither of those liabilities. Your body digests it slowly, and it doesn't cause an insulin surge. So adding a bit of fat to breakfast, lunch, and dinner actually speeds weight loss.

Another point: Fat makes you feel more satisfied after a meal. You feel as if you've eaten, not just nibbled.

The flip side of this (you knew there was a catch) is that too much fat will make you fat. Fat packs more calories per square inch than protein or carbohydrates. Overeating is easy-especially if you're breaking rules 1 and 2, starving yourself through the day and then shoveling down a bag of fried pork rinds at night.

So add some nuts and olive oil to your next salad. Put some avocado on that turkey-breast sandwich. Smear peanut butter on your morning toast. And when you eat out, never pass up a chance for a nicely prepared piece of salmon, herring, tuna, or mackerel (these are the fattiest fish).

5. Don't get juiced

Sure, 100 percent juice beats the pants off soda for nutrition, but juice (and those pseudo-juice beverages, like Snapple) pack just as many calories-up to 225 in a 16-ounce bottle.

What to drink: Water works. It's not as magical as some make it out to be, but you can't beat it for calories (zero). Diet soft drinks are the next-best alternative.

6. Beer down

Want to look better naked? Try drinking half as much beer, wine, or whatever booze you choose. Alcohol puts on pounds in more ways than we can list here, but try these highlights:

> Alcohol contains calories. You may drink like a fish, but booze isn't water. Even a light beer has more than 100 calories. Kahlua and cream? Now we're talking calories.
> Booze makes you store fat. Your body sees alcohol as a poison, and tries desperately to get rid of it. Your liver stops processing all other calories until it has dealt with the alcohol. So anything else you eat during the time you're drinking is more likely to end up as fat.
> Alcohol lowers testosterone. With more abdominal fat, testosterone drops.
> A bender interrupts sleep. And sleep is when your body produces its biggest surge of growth hormone, a chemical that signals your body to use fat for energy. The less growth hormone you release, the fatter you become.

Inconspicuous consumption: When you want to drink less without anyone noticing, start with a glass of water as your first "cocktail" (add a lime for camouflage). Then alternate water with alcoholic beverages. You'll keep your hands busy, and think of all the calories you'll burn during those bathroom runs.

7. Have a green day

Sipping green tea -- the kind served at Japanese restaurants -- revs up your metabolism. Green tea may be foreign to you, but don't knock it until you've tried it. You can find it any supermarket, and it tastes fine. (Go ahead and add a teaspoon of sugar if it's not sweet enough.)

8. Greet meat

It's lunchtime in the local food court. Which do you go for: salad or burger? Of course, you think, the salad is better for you. After all, it's green. And leafy. And has all kinds of crunchy things, which look a lot healthier than a brown slab of dead animal.

But the burger is probably the better choice. Sure, the salad will have fewer calories if you limit what you put on it. Once you add turkey, ham, cheese and dressing, however, you could be looking at more than 700 calories for a three-cup serving. The burger? About 430 calories for a typical quarter-pounder. Plus, the burger will almost certainly make you feel more full, while the meat is rich in zinc, an important mineral for raising testosterone levels.

9. Go for the freezer burn

If weight loss were a game of poker, portion control would be your ace in the hole. You can eat anything and lose or maintain weight, as long as you don't eat too much of anything.

So here's another test: Dinner tonight - frozen meal or pizza? The frozen dinner wins because it gives you portion control. You buy one serving, eat one serving, and you're done. With the pizza, you buy multiple servings, and hope you only eat one of them - probably two slices. If you can pull that off, fine, eat whichever looks better to you. But if you think there's any chance you'll eat more than those two slices, you're better off not tempting yourself.

If the dinner you choose is just an entree and doesn't have vegetables, buy a bag while you're in the frozen-food aisle, and cook a cup of it. Don't worry about the vegetables not being fresh. In winter, the frozen vegetables are often in better shape than the "fresh" ones that were picked last week in Argentina.

10. And, uh, did we mention exercise?

While it's possible to lose weight by eating less without doing more, it's unlikely. The people who lose the most and keep it off the longest tend to approach both sides of the equation with equal fervor. So we'll see you in the gym.

Lose Weight Now

7 Easy Ways to Lose Weight Fast

1. Drink Ice cold water. Okay I know you already know this and you probably already know ice cold water makes your body burn fat to heat the ice cold water back up to body temp, but I keep saying drink water because… A lot of people still don’t drink enough water. If you want to lose weight fast… Stop wasting your money on ugly fat-weight gainers like coffee, soda, and juices and pick up a FREE magical weight loss drink called water

2. Eat Peppered beef jerky. I can’t explain any science behind this one, but every time I eat peppered beef jerky I seem to shred a little fat and I think this is due to the spices they put in the beef jerky and some studies show that spicy foods increase your metabolism and there’s also enough protein in beef jerky to help curb your appetite

3. Kill your cravings. Eating lots of protein (nuts, jerky, fish, and chicken) raw veggies and water will kill your appetite. I promise you the sooner you get used to eating raw veggies you will stop craving for all the junk foods that made you fat in the first place.

4. Drink green tea. Hate drinking water all the time? Then sip on some green tea to increase your metabolism to burn more fat.

5. Limit carbs. This is really an emergency weight loss trick. If you stop eating carbs (or limit your carbs) you can lose 5 lbs or more real quick by burning up all the stored carbs in your body. You have about 1 pound of carbs stored in your body and each pound stored in your body has 3-4 lbs of water attached to it. So if you burn up the stored carbs in your body… The 5 lbs of water will burn up with it

6. Do something in the morning – Wake up and break a sweat for 30min in the morning. I know you hate to exercise but if you do it first thing in the morning guess what… Your body will ONLY BURN FAT because since you haven’t eaten anything yet… Your body has no choice but to feed off the stored FAT in your body for energy.

7. Walk for 10 minutes after you eat – Your body burns calories to digest the food you eat and if you walk for 10 minutes after you eat you will increase the amount of calories you burn during digestion and get his… If you eat three times a day you will easily get the 30 minutes of activity you need to lose weight (3 meals x 10 minute walks after each meal).

Lose 30 Pounds in 30 Days

Author: Adrian Bryant

Top 3 Ways In Which You Can Optimize The Use Of Bodyweight Exercise

Bodyweight exercise is the best place to begin when starting a physical fitness training program, should be added to programs that otherwise neglect bodyweight exercise and should be diversified with resistance training for programs that use bodyweight exercise exclusively.

Some people love bodyweight exercise and some people hate it... similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others don't.

I believe that bodyweight exercise is not only the best method to start a physical fitness training program... but I believe that it should remain an active part of any well balance physical training program.

Let's look at bodyweight exercise from three different perspectives... from the beginner just getting started, from the experienced weight lifter that neglects bodyweight exercise and from the bodyweight exercise only crowd.

1. Bodyweight Exercise For Beginners

Most commercial gyms will prescribe an exercise regimen of strength training, usually in the form of machines, and cardiorespiratory endurance training, normally in the form of stationary "cardio" equipment.

This is a generalization of course... but these two types of training are the predominant forms of physical training in most gyms, regardless of how they are put together.

Notice... bodyweight exercise is missing.

Answer me this... should a beginner with no prior experience with physical training start by jumping right into resistance training with free weights or machines, or would they be better served by learning more about the movement of their bodies by using bodyweight exercise?

Physical training allows you to improve the body by supplying increased stimulus that is not normally found in your daily lifestyle.

For the beginner, bodyweight exercise is the logical place to start... because most beginners are actually going from a state of complete inactivity to a state of activity.

The beginner has not even scraped the surface of what their body can perform without resistance... and should therefore strive to make improvements using bodyweight exercise first.

Once the beginner has made sufficient gains and reached an improved state with bodyweight exercise... then they can add resistance.

2. Bodyweight Exercise For The Experienced Weight Lifter

Many people with a great deal of experience and expertise in physical training completely neglect bodyweight exercise... or believe it to be ineffective.

They notoriously use all types of resistance training methods... while neglecting bodyweight exercise all together.

I propose that the goal of any physical fitness training program is to improve performance that can be used to meet the challenges of sport, work and life with excellence.

Many of those challenges will be met by the effective control and movement of your own body... and not the movement of other objects through space.

And what is the best way to train the improvement of body movement and control of your own body... that's right, bodyweight exercise.

Here is an example...

Many people that have trouble doing a push up will focus on the bench press with hopes of improving their push up numbers... with limited results.

If you want to be able to do more push ups... do more push ups!

The point is this, the improvements you will see from physical training are specific... so if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.

3. Bodyweight Exercise For The Bodyweight Only Crowd

As you can already tell, I am a strong advocate of bodyweight exercise... but not exclusively.

There are various physical fitness training programs that use bodyweight exercise almost exclusively... like Yoga or Pilates.

While I have no problem with these forms of training... I believe they can take you only so far on the road to physical fitness excellence.

We must remember... Yoga exercises are performed in conjunction with meditation and Pilates was originally developed as a form of rehabilitation for war veterans.

The point is this... bodyweight exercise only programs will only take you so far, and then some form of resistance training must be applied to see further improvement.

In Conclusion...

Bodyweight exercise is an important part of any well balanced physical fitness training program.

If you are just getting started... bodyweight exercise is the perfect place to start.

If you have notoriously neglected bodyweight exercise in your training... add it to improve the physical abilities you have been neglecting.

If you only use bodyweight exercise... diversify your fitness training program by adding some form of resistance training.

In this way, each group can optimize the use of bodyweight exercise.

Do not underestimate the importance of bodyweight exercise... Use it effectively and in the right proportion to meet your goals, needs, abilities and limitations and meet the challenges of sport, work and life with excellence.

Best Bodyweight Exercise

20 Ways to Lose Weight

20 WAYS TO LOSE WEIGHT

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don’t eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ‘ By Dec 14/04 I will weigh 150 lbs or less’. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop
completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don’t buy junk food

When you go shopping, don’t go on an empty stomach and you will be less likely to buy junk food. Keep your home ‘junk food free’ so you won’t be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don’t eat after 8pm and
not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat


When you tell yourself that you can’t have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won’t feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that ‘full’ feeling.

13. Don’t eat everything on your plate

Many times we eat just because it’s there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don’t work. If you lose weight fast chances are that you will gain it back ( and more)
just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

…and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

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Source: http://www.searchles.com/links/show/hoodiacactusdiet.wordpress.com%2F2007%2F01%2F22%2F20-ways-to-lose-weight

5 Ways A Bodyweight Workout Can Benefit You

Performing a bodyweight workout has something for everyone.

You don't need expensive gym memberships, costly equipment or even a lot of time to perform a highly effective bodyweight workout... and reap the rewards.

If you have a functioning body... there is no reason to keep complaining about being out of shape.

Let's look at what a proper bodyweight workout can do for you...

1. Bodyweight Workout For Strength

When most people think about improving strength they don't think about doing a bodyweight workout... but rather some sort of resistance training.

Unfortunately for them, they are missing out on one of the most effective, versatile and efficient strength training methods in existence... your own body.

The vast majority of people cannot effectively control their own bodyweight while performing different movements... a fact which can be rectified by performing a bodyweight workout.

An increase in strength occurs when your body is routinely exposed to an environment where a strength increase is necessary for performance.

In many cases, your own bodyweight is sufficient for providing the resistance necessary to instigate bodily changes for increase in strength.

In my opinion, you should not even attempt other forms of resistance exercise without first being competent in the moving your own bodyweight.

And for the die hard weight lifter, a bodyweight workout of one arm push ups, one legged squats and one armed pull ups are extremely challenging and will test your strength like no other.

2. Bodyweight Workout For Endurance

Performing a high repetition bodyweight workout is an excellent way to improve muscular endurance.

Simple exercises like push ups, air squats and chinnies become extremely challenging when higher reps are used.

There are many aspects of strength... and strength endurance can be very important when facing the challenges of sport, work and life.

A good bodyweight workout can prepare you to meet those challenges with excellence.

When performing a bodyweight workout for muscular endurance... just remember to not sacrifice quality for quantity.

3. Bodyweight Workout For Metabolic Conditioning

Metabolic conditioning is commonly referred to as "cardio".

When most people think of cardio... they think of running on the treadmill, riding a stationary bike, etc.

However... Performing a bodyweight workout comprised of bodyweight calisthenics exercises is an excellent way to improve cardiorespiratory endurance.

A bodyweight workout that includes exercises like jumping jacks, mountain climbers, burpees, etc. have the advantage of improving strength and muscular endurance as well as cardiorespiratory endurance.

4. Bodyweight Workout For Fat Loss

Fat loss is the reason a great deal of people perform physical fitness workout programs.

Performing a bodyweight workout comprised of bodyweight exercises and calisthenics exercises can produce an environment for your body that makes it want to get rid of unwanted fat.

The bodyweight exercise portion of your bodyweight workout will add lean muscle needed for strength improvement that will raise your metabolic rate... even when you are not working out.

The calisthenics portion of your bodyweight workout will raise your heart and respiratory rates and burn up calories.

5. Bodyweight Workout For Total Body Transformation

Performing a bodyweight workout by mixing and matching different bodyweight exercises and calisthenics exercises is an effective and efficient way to transform your whole body.

Muscular strength, muscular endurance, metabolic conditioning and fat loss can all be targeted within the same bodyweight workout.

The successful transformation of your body from unfit to fit is directly related to your ability to produce an environment in which your body must get stronger, add lean muscle, improve cardiorespiratory endurance and burn unwanted fat... and a proper bodyweight workout can create that environment.

In Conclusion...

There is nothing keeping you from performing a bodyweight workout right now a improving strength, conditioning and fitness... as well as transforming your body into the body you have always wanted.

As you can see... you are out of excuses.

You don' need expensive gym memberships, costly equipment or a tremendous amount of time t perform an effective bodyweight workout... all you need is your own body and the desire to improve.

7 Easy Ways to Lose Weight Fast

Top 5 Ways to Lose 5 pounds in 5 weeks

7 Great Ways to Eliminate Belly Fat

Bodyweight Exercise

Best Bodyweight Workout (Software)

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Source: http://sonjawithaj.blogspot.com

Top 5 Ways to Lose 5 pounds in 5 weeks

Losing five pounds in five weeks can be accomplished by following a safe, effective, and nutritious diet. A weight loss rate of 1 pound per week is perfect for experiencing lasting, healthy weight loss. Make sure you ask your doctor if this plan is the right one for you so it will be healthy and effective. Good luck!

1. Restrict calories moderately, starting with 200 less calories a day.
2. Eat a balanced diet every day. Include 1 lean source of protein, 1 serving of complex carbohydrates, and 2-3 servings of vegetables and fruit at each meal. It is suggested that you get your daily percentage of calories in the following portions: 40% protein, 40% carbohydrates, 20% fat.
3. Eat 5-6 small meals per day, spaced about 2-3 hours apart. If you eat before you get hungry, you don't need to eat much. If you wait until you feel hungry, you will eat far more than you need to. Now, we know this is really inconvienent for anybody who actually goes to school or has a job so just make sure you eat small but adequate portions whenever you eat and have a healthy lifestyle.
4. Exercise by walking 30-45 minutes everyday. Do not use ankle weights as this is the leading cause of orthopedic injury. Walk up hills or on inclines as your conditioning improves. You can jog for 20-30 minutes a day for those who have less time.
5. Resist food cravings by brushing your teeth when you feel hungry. Pamela Anderson uses this method. Food cravings are often strong in the late afternoon, and if brushing your teeth fails you should eat one of your meals during this time. Remember, when you get cravings, you are burning fat so sip some water or have a light, low cal snack (fruits and veggies are great)!

Tips:

• A gradual, moderate restriction of calories together with exercise is the only proven method to lose weight and keep it off.
• Keep your rate of weight loss under 2 pounds per week; adjust your level of calorie restriction by the amount of weight loss you experience each week.
• Restricting calories by more than 550 per day is unhealthy and a quick way to regain weight.
• Don't become a slave to the scale; focus on feeling healthier as well as losing weight. It doesn't matter what the scale says but how you look and if you are happy with yourself.
• As a general rule, a non-active person requires 12 calories per pound per day to maintain their current weight. So a 150 pound person who is not active would require 1800 calories per day to maintain their weight.
• Protein that contains healthy fats such as Omega-3 are perfectly acceptable, even if they're not technically "lean."
• There are two things the body requires that have no calories: water and fiber. The more of these you consume, the better for you and your weight loss goals. Many vegetables are full of both: this is why a 1 pound package of salad mix has only 100 calories or so.
• Keep in mind that it takes a long time to lose weight and it is not easy. You will have to work at it and exercise at least 4 times a week (It isn't as bad as it sounds).
• There are 3500 calories in one pound so you have to burn that many extra a week to lose one pound.
• Never eat less than 1200 calories in a day because that would be unhealthy and the weight wouldn't stay off.
• Good luck with your weight loss and remember to keep it off and remain active when you reach your target weight.
• Sugar is addictive and causes cravings for more food and more sugar. This is why all fast foods, and most canned foods at our supermarkets are loaded up with sugar.
• Read the food labels on all cans and jars. Sugar must be 5th on the list or lower.
• Notice how so many so-called 'LOW FAT' foods are actually high in sugar, which only feeds the cravings for more food! (This is how food manufacturers constantly trick their public into thinking their garbage is 'good for you'. It isn't.
• Cook your food several days in advance, and put measured amounts into the (2-cup or 250 ml) containers.
• If your refigerator is big enough, you can store meals for most of a whole week.

Body Sculpting Bodyweight Exercises for Women

5 Easy Ways To Control Your Portions

(NAPSI)-I was no exception when it came to gaining the "freshman 15." It took me several years to lose the weight on a program that is based on portion sizes. Even today, I automatically think about portion size whenever I eat.

Portion control is essential for maintaining a healthy weight, but controlling portions can be hard to do. Dr. Barbara Rolls, a Penn State University researcher and author of "The Volumetrics Eating Plan," shares her favorite methods for controlling how much to eat:

1. Choose foods with a high water content, such as fruits, vegetables, broth-based soups, low-fat milk and yogurt, and a flakelike cereal served with milk. You can enjoy a bigger portion because high-water foods are relatively low in calories. Read more

2. Dish out smaller servings. Rolls' research found that people eat more when they're served a large portion rather than a small one.

3. Buy foods in smaller packages. Research by Brian Wansink, Ph.D., at Cornell University found that people eat more spaghetti, candy and popcorn when the package is larger.

4. In a restaurant, ask for a small appetizer or child-size portion. If smaller portions are not available, ask your server to put half your portion in a take-out container so that you can enjoy it the next day.

5. Read the standard serving size in the Nutrition Facts panel of the food package and stick to it. The serving size for Whole Grain Total®, for example, is 3/4 cup and supplies just 100 calories.

This recipe dishes out a serving of fruit per portion. Try it with apples or frozen peaches if fresh fruits are not available.

Peach and Blueberry Crisp With Crunchy Nut Topping

4 medium peaches, peeled and sliced

1 cup fresh or frozen (thawed and drained) blueberries

2 tablespoons packed brown sugar

2 tablespoons orange juice

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup Whole Grain Total® cereal, slightly crushed

1/3 cup chopped pecans

1. Heat oven to 375°. Spray bottom and sides of square baking dish, 8x8x2 inches, with cooking spray.

2. Place fruit in baking dish. Stir together brown sugar, orange juice, cinnamon and nutmeg in small bowl; drizzle over fruit.

3. Bake 15 minutes. Sprinkle with crushed cereal and pecans. Bake 10 to 15 minutes longer or until peaches are tender when pierced with a fork. Makes 6 servings.

Mindy Hermann