Sticking with a healthy eating plan is hard work. There is no way around that, but for many it means giving up the foods that they love the most. But, you don’t have to do that! If you are limiting yourself so much that healthy eating becomes more of a hindrance than a help, then your good habits won't last long. So what does this mean? You can still eat dessert-- and enjoy it! Learn some smart substitutions to make your dessert a healthy part of your day.
The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to maintain a healthy weight. But who wants to give up their favorite foods? Willpower is hard to fight against. As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.
Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?
Try:
- Low fat cookie
- Frozen 100% juice bar
- Fresh berries with low fat creamer
- A few pieces of chocolate
- Frozen grapes
- Angel food cake
- Pudding made with skim milk
- Non-dairy frozen dessert
- Low fat ice cream or sorbet
- Pieces of fruit
- A fresh fruit smoothie
If you are the one doing the cooking, there are lots of ways to make your favorite recipes healthier.
Use:
- Egg substitutes or egg whites instead of whole eggs.
- Apple sauce or prune puree instead of oil when baking to naturally trap moisture into your cakes and breads.
- Less sugar. A lot of recipes call for much more sugar than is needed. You might even like it better for a little less of the sweet stuff!
- Fruit-based desserts. Although you still have to be careful, these desserts often have less calories and fat than a chocolate or cream based one.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Speed up weight loss
Question: Losing weight is hard, is there anything I can do to ensure I will be on the right track?
This is such a good question! Losing weight isn’t easy for anyone but with a positive and healthy approach, you will be right on your way to reaching all your weight goals. To have the best weight-loss outcome possible, you must provide your body an optimal environment.
What does an optimal environment mean? Well, making sure your body has what it needs and what it can do to make it better. There are four steps to keep in mind:
1. Make sure you are eating enough calories daily. You might be thinking “Oh, that’s easy. If I need 1500 calories to lose weight, all I have to do is eat that much — just eat two or three big meals.” That’s essentially true, but if you spread out your calories in 5-6 sittings, your weight loss might be more effective. (It's hard to believe but I rarely get enough calories in the day unless I journal - so of course this puts a halt on my weight loss and it's very annoying. You would think the less you eat, you loose... not so... so EAT those calories needed for your body!)
If you eat your daily calories through multiple evenly spaced meals, you’ll give your body just enough for energy purposes and won’t store the excess. And with the regular meal frequency, you will keep your metabolism working all day long and find yourself less hungry.
2. Get into exercise. For weight-loss purposes, view exercise as a tool to elevate your metabolism. Studies have shown you will benefit more from increasing your exercise intensity rather than exercise duration. Also don’t exercise on an empty stomach. When you exercise on an empty stomach you use up muscle energy, you start to break down your muscles and fat for that energy.
The more muscle you have, the higher your resting metabolic rate will be and the faster you will get rid of the excess fat. So make sure you have a small meal or snack with some carbs, a bit of protein and little bit of fat about an hour before you exercise.
3. Drink lots and lots of water. A well-hydrated body will be an efficiently running body. You give your body what it needs to do its job.
4. Get rest (I need to focus on this one!) You need to rest and recover. Without enough sleep, your body will be under a ton of stress. Stress leads to an increase level of cortisol; regular elevated levels of cortisol can contribute to the accumulation of fat and will only make it harder to lose the weight and fat.
Think of your body as a temple and treat it that way. By following these steps you’ll be doing so and you’ll be right on track with reaching your overall weight loss goal!
This is such a good question! Losing weight isn’t easy for anyone but with a positive and healthy approach, you will be right on your way to reaching all your weight goals. To have the best weight-loss outcome possible, you must provide your body an optimal environment.
What does an optimal environment mean? Well, making sure your body has what it needs and what it can do to make it better. There are four steps to keep in mind:
1. Make sure you are eating enough calories daily. You might be thinking “Oh, that’s easy. If I need 1500 calories to lose weight, all I have to do is eat that much — just eat two or three big meals.” That’s essentially true, but if you spread out your calories in 5-6 sittings, your weight loss might be more effective. (It's hard to believe but I rarely get enough calories in the day unless I journal - so of course this puts a halt on my weight loss and it's very annoying. You would think the less you eat, you loose... not so... so EAT those calories needed for your body!)
If you eat your daily calories through multiple evenly spaced meals, you’ll give your body just enough for energy purposes and won’t store the excess. And with the regular meal frequency, you will keep your metabolism working all day long and find yourself less hungry.
2. Get into exercise. For weight-loss purposes, view exercise as a tool to elevate your metabolism. Studies have shown you will benefit more from increasing your exercise intensity rather than exercise duration. Also don’t exercise on an empty stomach. When you exercise on an empty stomach you use up muscle energy, you start to break down your muscles and fat for that energy.
The more muscle you have, the higher your resting metabolic rate will be and the faster you will get rid of the excess fat. So make sure you have a small meal or snack with some carbs, a bit of protein and little bit of fat about an hour before you exercise.
3. Drink lots and lots of water. A well-hydrated body will be an efficiently running body. You give your body what it needs to do its job.
4. Get rest (I need to focus on this one!) You need to rest and recover. Without enough sleep, your body will be under a ton of stress. Stress leads to an increase level of cortisol; regular elevated levels of cortisol can contribute to the accumulation of fat and will only make it harder to lose the weight and fat.
Think of your body as a temple and treat it that way. By following these steps you’ll be doing so and you’ll be right on track with reaching your overall weight loss goal!
Monday, June 28, 2010
How to Reduce the Number of Empty Calories in Your Diet
Overview
High-calorie foods with little or no nutritional value are called empty calorie foods. Empty calories do little, if anything, towards nourishing your body and do not fill you up as well as nutrient-dense foods do. A diet high in empty calorie foods can lead to weight gain, malnutrition, diabetes and other health conditions. High-calorie foods are usually empty calorie foods, while low-calorie foods are usually high in nutrients, according to Adam Drewnowski, director of the Center for Public Health and Nutrition at the University of Washington. With the multitude of food choices at food stores and at restaurants, it can be confusing to know which foods to choose. You can reduce empty calories from your diet by learning which foods to avoid and healthier alternatives to include in your diet.
Step 1
Eliminate sugary drinks, such as soda and punch. The New York City Department of Health and Mental Hygiene estimates that a "20-oz. bottle of soda can contain 16 - 1/2 tsp. of sugar" and warns that high consumption of sugary drinks is associated with obesity, diabetes, heart disease, stroke, arthritis and cancer. Better drink choices are water, skim milk, soymilk or herbal tea sweetened with honey.
Step 2
Limit juice consumption to one glass a day and instead eat whole fruit to satisfy your daily fruit intake. Whole fruit contains fewer calories and more fiber than juice does.
Step 3
Start your day with oatmeal or a poached egg and a slice of fruit, instead of pancakes, waffles or pastries.
Step 4
Snack on raw carrot sticks, celery sticks, broccoli florets, cucumbers or other fresh vegetables instead of chips or crackers.
Step 5
Satisfy your sweet tooth with a piece of fresh fruit instead of cookies, donuts or other sugary sweets.
Step 6
Replace white rice and white bread, foods that are processed to remove the nutrient and fiber rich grain and bran, with brown rice and whole grain wheat bread, which are rich in vitamins, minerals and fiber.
Step 7
Eat steamed or baked foods instead of deep fried foods cooked in empty-calorie oils.
Step 8
Say no to french fries and instead eat a baked potato with the skin on. Top the potato with cheese and broccoli for a nutrient-rich meal.
Step 9
Include nutrient-dense, high-fiber lentils and beans in your diet, which serve as a healthy replacement to empty calorie boxed potatoes and white pastas.
Step 10
Skip drinking alcoholic beverages, which are high in calories and void of nutrients.
High-calorie foods with little or no nutritional value are called empty calorie foods. Empty calories do little, if anything, towards nourishing your body and do not fill you up as well as nutrient-dense foods do. A diet high in empty calorie foods can lead to weight gain, malnutrition, diabetes and other health conditions. High-calorie foods are usually empty calorie foods, while low-calorie foods are usually high in nutrients, according to Adam Drewnowski, director of the Center for Public Health and Nutrition at the University of Washington. With the multitude of food choices at food stores and at restaurants, it can be confusing to know which foods to choose. You can reduce empty calories from your diet by learning which foods to avoid and healthier alternatives to include in your diet.
Step 1
Eliminate sugary drinks, such as soda and punch. The New York City Department of Health and Mental Hygiene estimates that a "20-oz. bottle of soda can contain 16 - 1/2 tsp. of sugar" and warns that high consumption of sugary drinks is associated with obesity, diabetes, heart disease, stroke, arthritis and cancer. Better drink choices are water, skim milk, soymilk or herbal tea sweetened with honey.
Step 2
Limit juice consumption to one glass a day and instead eat whole fruit to satisfy your daily fruit intake. Whole fruit contains fewer calories and more fiber than juice does.
Step 3
Start your day with oatmeal or a poached egg and a slice of fruit, instead of pancakes, waffles or pastries.
Step 4
Snack on raw carrot sticks, celery sticks, broccoli florets, cucumbers or other fresh vegetables instead of chips or crackers.
Step 5
Satisfy your sweet tooth with a piece of fresh fruit instead of cookies, donuts or other sugary sweets.
Step 6
Replace white rice and white bread, foods that are processed to remove the nutrient and fiber rich grain and bran, with brown rice and whole grain wheat bread, which are rich in vitamins, minerals and fiber.
Step 7
Eat steamed or baked foods instead of deep fried foods cooked in empty-calorie oils.
Step 8
Say no to french fries and instead eat a baked potato with the skin on. Top the potato with cheese and broccoli for a nutrient-rich meal.
Step 9
Include nutrient-dense, high-fiber lentils and beans in your diet, which serve as a healthy replacement to empty calorie boxed potatoes and white pastas.
Step 10
Skip drinking alcoholic beverages, which are high in calories and void of nutrients.
Friday, June 25, 2010
10 Biggest Weight-Loss Mistakes
By Nicki Anderson, CPFT, AFP
Here you are again, ready to make a commitment to lose weight and stick to it! As you try to envision your success, suddenly all of the "what ifs" start running through your mind: "What if I don't lose all of the weight I want?" "What if I never get to eat ice cream again?" "What if I don't look as good as my neighbor who just lost a lot of weight?" and "What if I gain all of the weight back?"
Before even starting your weight-loss efforts, you see yourself as a failure. You figure you can try dieting for a couple of weeks just to see what happens. And when you begin to feel like it just isn't going to work, you stop and wait until the next miracle diet presents itself.
I don't know about you, but I'd like to see your weight-loss efforts succeed. As a woman who lost 50 pounds more than 20 years ago and has been dedicated to health and fitness -- with an occasional Haagen Dazs along the way -- I want you to know the ten biggest weight-loss mistakes I've made and how you can avoid them.
1. If I say I want to lose 50 pounds, I will! I know, I know, what's the point of dieting if you don't have a specific number in mind? Well, it's important to understand that as your body matures, it responds to exercise and reduced calorie consumption in different ways. I hate to be the bearer of bad news, but the older we get, the harder our weight-loss efforts become.
Remember when you were in your 20s and you could go a couple of days without eating and BINGO, suddenly the scale was back down where you wanted it? Well, as we lose muscle mass and go through the lovely changes of life, our body doesn't bounce back like that anymore. So set a goal of becoming more active while keeping an eye on nutrition. This is an attainable and realistic goal.
2. Diet is deprivation! Generally speaking, a diet will act as a jumpstart for your weight-loss efforts. The hope is that you will find certain aspects of your selected diet and apply those to your lifestyle permanently. The problem is, many people view diets as their last chance to lose weight, and they completely exempt any "fun food" from their diet. Granted, if you are serious about losing weight, you need to rid yourself of too much sugar and junk food, but a treat is fine once in a while.
3. I will look like a movie star! How often have we said to our kids, "If Johnny jumped off a bridge, would you?" OK, maybe the names have been changed, but you get the gist. Our bodies are uniquely ours and how they respond to exercise, stress, love, happiness and so on can vary greatly. We have to respect our bodies, our unique strengths and weaknesses and build upon the things we recognize as strengths.
Your friend, family member or neighbor may have lost a bunch of weight, but her body type and yours are probably very different. Sure, you can find out what she did to attain her goal, but it's more important that you find out what will help you achieve a realistic goal.
4. Once I'm finished with the diet, I can go back to what I did before! All too often, people view diets with a starting and ending point. The hope is that you will use the diet to shift what you're doing now, whether it's limiting your sugar intake, reducing your daily calorie consumption, increasing your water or whatever it may be. Your attempt should be to lose the bad habits you've grown accustomed to.
I remember a reader once wrote me, "A good friend of mine just lost 60 pounds on a diet. Does that mean he can go back to his old way of eating?"
I wasn't sure if the reader was serious or not, but let's think about that question. If he had 60 pounds to lose because his health was poor, why in the world would he want to go back to his old way of eating (which clearly got him into trouble)?
So when you begin a diet, look at the aspects that make sense to you and your current lifestyle. These are the pieces you want to apply to your lifestyle. If there are aspects of a diet that are not appealing, let them go and stick with what works for you!
5. I need someone to tell me what to eat! Here's the deal, we all know what we should be eating. However, because of the plethora of information available, we have become a society confused with which foods are good for us and which are not. We have become consumed with eating to lose weight versus eating to be healthy. When you eat well and are active, nine times out of 10, your weight will be where it needs to be. It might not match the weight charts, but eating well and exercising will give your body what it needs to be healthy.
In other words, daily activity and mindful nutrition results in an appropriate weight! You know you should be eating more fruits and veggies and less processed foods, right? Believe in yourself enough to know that you've got what it takes to make the right changes!
6. If I just exercise a couple of hours a day, I can eat whatever I want! Yeah, and if I just wish hard enough, I can sing like Barbra Streisand. The truth is that just exercising in an effort to lose weight won't cut the mustard. Your success will be short-lived and never become a regular part of your lifestyle.
Exercise needs to be embraced for all of the right reasons, including the following: more energy, improved quality of life, reduced risks of cancer, cardiovascular risks and osteoporosis. Find one of the hundreds of benefits that speak to you and go for it. If you exercise simply to keep your weight in check, it will never be enough to maintain weight loss.
7. I don't have time to exercise, so I'll just cut out more calories! Again, you need to focus on health. If we make decisions to alter our lifestyle simply for weight loss, "Fugheddaboudit!" -- it will never last. You must figure out incentives valuable enough to you that you'll exercise and eat well for all of the right reasons
8. Writing things down doesn't make a difference! Trust me, it does. Some of my greatest client success stories come from those who were committed to keeping track of what they put in their mouth. Come on, how many times do you pop something into your mouth and then say, "It was small, so it doesn't count"? We all have, but if you're writing things down, you can clearly see where your biggest struggles lie.
Additionally, if you are able to see where those struggles are, you can begin taking steps to change them, one at a time. And that, my friends, is the secret to long-term success -- baby steps!
9. You're bad! No, actually, murder is bad, YOU are not bad. Making an unhealthy food choice is NOT bad. As long as we continue to view our choices as bad or good, we will always struggle with change. When making choices about exercise or food, more often than not we try to make the best choices. Sometimes stress, time constraints and lifestyle change can have a huge impact on our choices. We all have challenging weeks, sometimes even challenging months.
Doing the best you can do is all you can do. I often pose this question to my clients when they tell me they've been bad: "What would you tell a friend who was struggling with good decisions?" Nine times out of 10, they end up answering that question with what they need to be telling themselves: "It will be OK, there's always tomorrow."
10. New Year's Resolutions! Let's just say here and now, that never again will you look to the New Year as your time to drop weight and get active. Why? Because you're going to do it today and tomorrow and the next day and the day after and so on. Waiting until a particular time of year because you believe it will be the key to your success just doesn't work.
Think about how many New Year's resolutions you have made to lose weight -- probably more than you'd like to count. Start taking baby steps toward healthy living. Start making small changes that will have a big impact on the quality of your life. Only you can make the decision to make changes in your lifestyle, and only you can decide which changes are reasonable and which are not.
After losing 50 pounds those years ago, I still try and figure out what was the turning point for me. Was it the constant fatigue? Was it the teasing by friends and family? Was it the fact that I couldn't wear the cool clothes my friends were wearing? I'm not really sure, maybe all of the above. But I do know one thing: Changing my lifestyle and seeing the impact healthy living had on my health was very important to me. I want it to be important to you, too.
Begin today by choosing a couple of things you'd like to start changing. Then, one at a time, you'll be laying the foundation for a life of healthy living. You can do it, I know you can!
Here you are again, ready to make a commitment to lose weight and stick to it! As you try to envision your success, suddenly all of the "what ifs" start running through your mind: "What if I don't lose all of the weight I want?" "What if I never get to eat ice cream again?" "What if I don't look as good as my neighbor who just lost a lot of weight?" and "What if I gain all of the weight back?"
Before even starting your weight-loss efforts, you see yourself as a failure. You figure you can try dieting for a couple of weeks just to see what happens. And when you begin to feel like it just isn't going to work, you stop and wait until the next miracle diet presents itself.
I don't know about you, but I'd like to see your weight-loss efforts succeed. As a woman who lost 50 pounds more than 20 years ago and has been dedicated to health and fitness -- with an occasional Haagen Dazs along the way -- I want you to know the ten biggest weight-loss mistakes I've made and how you can avoid them.
1. If I say I want to lose 50 pounds, I will! I know, I know, what's the point of dieting if you don't have a specific number in mind? Well, it's important to understand that as your body matures, it responds to exercise and reduced calorie consumption in different ways. I hate to be the bearer of bad news, but the older we get, the harder our weight-loss efforts become.
Remember when you were in your 20s and you could go a couple of days without eating and BINGO, suddenly the scale was back down where you wanted it? Well, as we lose muscle mass and go through the lovely changes of life, our body doesn't bounce back like that anymore. So set a goal of becoming more active while keeping an eye on nutrition. This is an attainable and realistic goal.
2. Diet is deprivation! Generally speaking, a diet will act as a jumpstart for your weight-loss efforts. The hope is that you will find certain aspects of your selected diet and apply those to your lifestyle permanently. The problem is, many people view diets as their last chance to lose weight, and they completely exempt any "fun food" from their diet. Granted, if you are serious about losing weight, you need to rid yourself of too much sugar and junk food, but a treat is fine once in a while.
3. I will look like a movie star! How often have we said to our kids, "If Johnny jumped off a bridge, would you?" OK, maybe the names have been changed, but you get the gist. Our bodies are uniquely ours and how they respond to exercise, stress, love, happiness and so on can vary greatly. We have to respect our bodies, our unique strengths and weaknesses and build upon the things we recognize as strengths.
Your friend, family member or neighbor may have lost a bunch of weight, but her body type and yours are probably very different. Sure, you can find out what she did to attain her goal, but it's more important that you find out what will help you achieve a realistic goal.
4. Once I'm finished with the diet, I can go back to what I did before! All too often, people view diets with a starting and ending point. The hope is that you will use the diet to shift what you're doing now, whether it's limiting your sugar intake, reducing your daily calorie consumption, increasing your water or whatever it may be. Your attempt should be to lose the bad habits you've grown accustomed to.
I remember a reader once wrote me, "A good friend of mine just lost 60 pounds on a diet. Does that mean he can go back to his old way of eating?"
I wasn't sure if the reader was serious or not, but let's think about that question. If he had 60 pounds to lose because his health was poor, why in the world would he want to go back to his old way of eating (which clearly got him into trouble)?
So when you begin a diet, look at the aspects that make sense to you and your current lifestyle. These are the pieces you want to apply to your lifestyle. If there are aspects of a diet that are not appealing, let them go and stick with what works for you!
5. I need someone to tell me what to eat! Here's the deal, we all know what we should be eating. However, because of the plethora of information available, we have become a society confused with which foods are good for us and which are not. We have become consumed with eating to lose weight versus eating to be healthy. When you eat well and are active, nine times out of 10, your weight will be where it needs to be. It might not match the weight charts, but eating well and exercising will give your body what it needs to be healthy.
In other words, daily activity and mindful nutrition results in an appropriate weight! You know you should be eating more fruits and veggies and less processed foods, right? Believe in yourself enough to know that you've got what it takes to make the right changes!
6. If I just exercise a couple of hours a day, I can eat whatever I want! Yeah, and if I just wish hard enough, I can sing like Barbra Streisand. The truth is that just exercising in an effort to lose weight won't cut the mustard. Your success will be short-lived and never become a regular part of your lifestyle.
Exercise needs to be embraced for all of the right reasons, including the following: more energy, improved quality of life, reduced risks of cancer, cardiovascular risks and osteoporosis. Find one of the hundreds of benefits that speak to you and go for it. If you exercise simply to keep your weight in check, it will never be enough to maintain weight loss.
7. I don't have time to exercise, so I'll just cut out more calories! Again, you need to focus on health. If we make decisions to alter our lifestyle simply for weight loss, "Fugheddaboudit!" -- it will never last. You must figure out incentives valuable enough to you that you'll exercise and eat well for all of the right reasons
8. Writing things down doesn't make a difference! Trust me, it does. Some of my greatest client success stories come from those who were committed to keeping track of what they put in their mouth. Come on, how many times do you pop something into your mouth and then say, "It was small, so it doesn't count"? We all have, but if you're writing things down, you can clearly see where your biggest struggles lie.
Additionally, if you are able to see where those struggles are, you can begin taking steps to change them, one at a time. And that, my friends, is the secret to long-term success -- baby steps!
9. You're bad! No, actually, murder is bad, YOU are not bad. Making an unhealthy food choice is NOT bad. As long as we continue to view our choices as bad or good, we will always struggle with change. When making choices about exercise or food, more often than not we try to make the best choices. Sometimes stress, time constraints and lifestyle change can have a huge impact on our choices. We all have challenging weeks, sometimes even challenging months.
Doing the best you can do is all you can do. I often pose this question to my clients when they tell me they've been bad: "What would you tell a friend who was struggling with good decisions?" Nine times out of 10, they end up answering that question with what they need to be telling themselves: "It will be OK, there's always tomorrow."
10. New Year's Resolutions! Let's just say here and now, that never again will you look to the New Year as your time to drop weight and get active. Why? Because you're going to do it today and tomorrow and the next day and the day after and so on. Waiting until a particular time of year because you believe it will be the key to your success just doesn't work.
Think about how many New Year's resolutions you have made to lose weight -- probably more than you'd like to count. Start taking baby steps toward healthy living. Start making small changes that will have a big impact on the quality of your life. Only you can make the decision to make changes in your lifestyle, and only you can decide which changes are reasonable and which are not.
After losing 50 pounds those years ago, I still try and figure out what was the turning point for me. Was it the constant fatigue? Was it the teasing by friends and family? Was it the fact that I couldn't wear the cool clothes my friends were wearing? I'm not really sure, maybe all of the above. But I do know one thing: Changing my lifestyle and seeing the impact healthy living had on my health was very important to me. I want it to be important to you, too.
Begin today by choosing a couple of things you'd like to start changing. Then, one at a time, you'll be laying the foundation for a life of healthy living. You can do it, I know you can!
Thursday, June 24, 2010
The 2nd & 4th meal....
As you know, in order to maintain a humming metabolism and keep our bodies fueled for the kind of workouts we do (and busy lives we live), it is important to eat 5 small meals a day (rather than the traditional 3 big meals).
The 2nd and 4th meal you eat every day is usually referred to as your "snack". But as we all know, even when our intentions are good, sometimes are snack choices are BAD.
So, I want to give you all a little list you can print out and stick on your fridge or pantry to remind you of some HEALTHY snack choices that will actually fuel your body rather than weigh it down. (This list comes from the Insanity Nutrition Guide.)
100 Calorie Snacks
1/2 c. cottage cheese with 1/4 c. berries
1/2 c. nonfat vanilla yogurt with 1 Tbsp. Grape Nuts or other high-fiber cereal
1/2 apple with 1/2 oz. reduced-fat cheese
1 hard-boiled egg with baby carrots
1 banana
12 raw almonds1 c. skim, almond, rice or soy milk
2 oz. of sliced turkey on 1 slice of light-style whole wheat bread
1/2 whole-grain English muffin topped with 1 slice of tomato & thin slice of reduced-fat cheese
1/2 c. nonfat pudding
200 Calorie Snacks
1/2 c. oatmeal (measured dry and then cooked with water) topped with 1 Tbsp. of slivered almonds or chopped walnuts
1 banana with 1 Tbsp. peanut butter
1 slice of wheat toast topped with 1 oz. of turkey and 1 oz. of reduced-fat cheese
1 whole-grain rice cake topped with 1 Tbsp. all-natural peanut butter or almond butter and half of a sliced apple
1 c. nonfat vanilla yogurt with 2 Tbsp. Grape Nuts or other high-fiber cereal
1 c. whole-grain high-fiber breakfast cereal with 3/4 c. skim milk1 large navel orange with 12 raw almonds
3 oz. of water-packed tuna mixed with 1 Tbsp. light mayo served on a whole-grain rice cake
1 protein shake with 1/2 of a small banana
Egg Salad made with 2 whites and 1 yolk and 1 Tbsp. light mayo served on 1/2 of a whole-grain English muffin
GOOD FOR YOU Complex Carbohydrates (best to eat earlier in the day)
1 small baked potato with skin
1 small baked sweet potato
1 100-calorie whole-grain dinner roll
1/2 c. brown rice, measured after it's been cooked
1/2 c. barley, measured after it's been cooked
1 small banana or large orange
2/3 c. cooked oatmeal, cooked in water
1/2 c. canned beans, rinsed
2/3 c. whole-grain high-fiber breakfast cereal
1/2 c. whole wheat pasta, measured after it's been cooked
1/2 c. whole wheat couscous
1 slice of whole-grain bread or Ezekiel bread
1 whole-wheat English muffin
3/4 c. cooked corn
The 2nd and 4th meal you eat every day is usually referred to as your "snack". But as we all know, even when our intentions are good, sometimes are snack choices are BAD.
So, I want to give you all a little list you can print out and stick on your fridge or pantry to remind you of some HEALTHY snack choices that will actually fuel your body rather than weigh it down. (This list comes from the Insanity Nutrition Guide.)
100 Calorie Snacks
1/2 c. cottage cheese with 1/4 c. berries
1/2 c. nonfat vanilla yogurt with 1 Tbsp. Grape Nuts or other high-fiber cereal
1/2 apple with 1/2 oz. reduced-fat cheese
1 hard-boiled egg with baby carrots
1 banana
12 raw almonds1 c. skim, almond, rice or soy milk
2 oz. of sliced turkey on 1 slice of light-style whole wheat bread
1/2 whole-grain English muffin topped with 1 slice of tomato & thin slice of reduced-fat cheese
1/2 c. nonfat pudding
200 Calorie Snacks
1/2 c. oatmeal (measured dry and then cooked with water) topped with 1 Tbsp. of slivered almonds or chopped walnuts
1 banana with 1 Tbsp. peanut butter
1 slice of wheat toast topped with 1 oz. of turkey and 1 oz. of reduced-fat cheese
1 whole-grain rice cake topped with 1 Tbsp. all-natural peanut butter or almond butter and half of a sliced apple
1 c. nonfat vanilla yogurt with 2 Tbsp. Grape Nuts or other high-fiber cereal
1 c. whole-grain high-fiber breakfast cereal with 3/4 c. skim milk1 large navel orange with 12 raw almonds
3 oz. of water-packed tuna mixed with 1 Tbsp. light mayo served on a whole-grain rice cake
1 protein shake with 1/2 of a small banana
Egg Salad made with 2 whites and 1 yolk and 1 Tbsp. light mayo served on 1/2 of a whole-grain English muffin
GOOD FOR YOU Complex Carbohydrates (best to eat earlier in the day)
1 small baked potato with skin
1 small baked sweet potato
1 100-calorie whole-grain dinner roll
1/2 c. brown rice, measured after it's been cooked
1/2 c. barley, measured after it's been cooked
1 small banana or large orange
2/3 c. cooked oatmeal, cooked in water
1/2 c. canned beans, rinsed
2/3 c. whole-grain high-fiber breakfast cereal
1/2 c. whole wheat pasta, measured after it's been cooked
1/2 c. whole wheat couscous
1 slice of whole-grain bread or Ezekiel bread
1 whole-wheat English muffin
3/4 c. cooked corn
Tuesday, June 22, 2010
5-Minute Power Boosters for the Office
Keep Your Body Fit and Your Mind Alert
Office life. If you let it, it can suck the energy right out of you. Or, you can take advantage of your workspace to put pep in your step and become more productive than ever.
Your office—where you spend 30% to 50% of your waking hours—can work for you or against you, depending on how you use it.
"The workplace is the forgotten arena of the self-improvement battle," explains Coach, Joe Downie. "But it’s the place where people need help the most! Stress is a huge factor in how well you perform at work. It clouds your thinking and wears you down," continues Coach Joe. "Without that energy, you lose creativity, concentration and motivation." In return, he says, all you gain is irritability and tension.
Of course, the most effective way to fight low energy is with a heavy dose of thorough stretching, proper breathing, and good posture. "There are plenty of power boosters all around you. You don’t have to drop everything and run to the gym." In fact, there are dozens of ways you can reduce stress and increase energy—within 50 feet of the office. (No special equipment required.)
Office life. If you let it, it can suck the energy right out of you. Or, you can take advantage of your workspace to put pep in your step and become more productive than ever.
Your office—where you spend 30% to 50% of your waking hours—can work for you or against you, depending on how you use it.
"The workplace is the forgotten arena of the self-improvement battle," explains Coach, Joe Downie. "But it’s the place where people need help the most! Stress is a huge factor in how well you perform at work. It clouds your thinking and wears you down," continues Coach Joe. "Without that energy, you lose creativity, concentration and motivation." In return, he says, all you gain is irritability and tension.
Of course, the most effective way to fight low energy is with a heavy dose of thorough stretching, proper breathing, and good posture. "There are plenty of power boosters all around you. You don’t have to drop everything and run to the gym." In fact, there are dozens of ways you can reduce stress and increase energy—within 50 feet of the office. (No special equipment required.)
For starters, he suggests five minutes of mental or physical activity for every hour you spend at the computer. People who sit at desks and computers for hours on end are most prone to dwindling production from low energy.
Get Physical
- Go to the office staircase and step up and down the bottom step (like step aerobics).
- Massage your own head and shoulders. Find trigger points of tension in the shoulders, jaw, and base of the skull. Hold pressure for 6-10 seconds.
- Take two steps back from your desk and lean forward until you’re in an angled push up position against the edge of your desk. (This will also work against a wall.) Do a couple quick sets of incline push-ups.
- Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
- Close your door and shadow box for a few minutes. Try to imagine a stressor while you’re punching.
- Start a pick up game of trashcan basketball! Create trick shots, or play against a coworker. A little friendly competition can go a long way.
- Jumping jacks are a simple, quick way to pump you up. Try to increase your intensity (speed) and duration (minutes) to keep it challenging.
- Go for a short walk around the office or outside around the block.
- Stand up and stretch your muscles. Don’t forget your neck and wrists.
- Lastly, Joe’s favorite office exercise—using a stress ball. Squeezing a stress ball relieves stress while strengthening the forearms and wrists for typing.
Go Mental
- Do word puzzles. Crosswords, word finds—even a jigsaw puzzle.
- Fill out a Mad Lib with your co-workers. A little laughter can improve your mood and decrease stress instantly.
- Rearrange your office.
- Switch hands with whatever you’re doing.
- Draw something. Let your mind create.
- Stand perfectly still for two minutes. Just Regroup.
- Do some deep breathing exercises or quiet meditation.
- Make an inkblot with a folded piece of paper and liquid ink. Have fun with what you see in the blot.
Staying energized and stress-free at work isn’t difficult. The key is finding reasons to stay out of your chair:
- In the morning, take as long as possible before sitting down.
- Forget the boardroom. Hold walking meetings.
- Hand-deliver mail, memos and faxes.
- Chat face-to-face instead of by email or phone.
- Use a bathroom on the other side of the building or on another floor.
- Have a lot of phone time? Buy a cordless phone and move around while talking.
- Replace your chair with a stability ball. This helps you maintain good posture, and by balancing, you’re working your core muscles all day.
Taking care of yourself at the office is just one way fitness can help you in other parts of your life. All it takes is a few minutes at a time.
Eat ‘n Lose: 10 Fat-Burning Foods
By Sheri Strykowski
Take your diet to the next level with these diet-friendly foods and beverages! The following 10 foods will stoke your metabolic fire and help you burn calories faster.
So the next time you’re shopping for groceries, make sure these are on your list.
1. Grapefruit: The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.
The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.
2. Lean Turkey: Rev up your fat-burning engine with this bodybuilder favorite. Studies have shown that protein can help boost your metabolism and build lean muscle tissue, so that you burn more calories.
A 3-ounce serving of boneless, skinless lean turkey breast has 120 calories, 26 grams of protein and 1 gram of fat.
3. Oatmeal: This heart-healthy favorite is great because it’s a good source of cholesterol-fighting, fat-soluble fiber that keeps you full and gives you with the energy you need to make the most of your workouts.
Be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of nutrients.
4. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it’s also loaded with vitamin C, which boosts calcium absorption.
This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. Plus, it contains powerful phytochemicals that protect against disease
5. Green Tea: Studies show that green tea extract boosts metabolism and may aid in weight loss.
This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.
6. Soup: Eat less and burn fat faster by having a bowl of soup. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids.
In the study, women were given the choice of one of three 270-calorie snacks before eating lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
7. Low-Fat Yogurt: Dairy products can boost weight-loss efforts, according to a study in Obesity Research.
People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories.
Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.
8. Apples and Pears: Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t, according to State University of Rio de Janeiro researchers.
So, next time you need to satisfy a sugar craving, reach for this high-fiber snack. You’ll feel full longer and eat less.
9. Hot Peppers: Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found.
Here’s why: capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism.
10. Water: A recent study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water.
Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!
Take your diet to the next level with these diet-friendly foods and beverages! The following 10 foods will stoke your metabolic fire and help you burn calories faster.
So the next time you’re shopping for groceries, make sure these are on your list.
1. Grapefruit: The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.
The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.
2. Lean Turkey: Rev up your fat-burning engine with this bodybuilder favorite. Studies have shown that protein can help boost your metabolism and build lean muscle tissue, so that you burn more calories.
A 3-ounce serving of boneless, skinless lean turkey breast has 120 calories, 26 grams of protein and 1 gram of fat.
3. Oatmeal: This heart-healthy favorite is great because it’s a good source of cholesterol-fighting, fat-soluble fiber that keeps you full and gives you with the energy you need to make the most of your workouts.
Be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of nutrients.
4. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it’s also loaded with vitamin C, which boosts calcium absorption.
This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. Plus, it contains powerful phytochemicals that protect against disease
5. Green Tea: Studies show that green tea extract boosts metabolism and may aid in weight loss.
This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.
6. Soup: Eat less and burn fat faster by having a bowl of soup. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids.
In the study, women were given the choice of one of three 270-calorie snacks before eating lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
7. Low-Fat Yogurt: Dairy products can boost weight-loss efforts, according to a study in Obesity Research.
People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories.
Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.
8. Apples and Pears: Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t, according to State University of Rio de Janeiro researchers.
So, next time you need to satisfy a sugar craving, reach for this high-fiber snack. You’ll feel full longer and eat less.
9. Hot Peppers: Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found.
Here’s why: capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism.
10. Water: A recent study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water.
Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!
Monday, June 21, 2010
Delicious Ways to Boost Fiber Intake
It's Easier (and Tastier) Than You Think!
-- By Christine Seymour, Health & Fitness Writer
Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.
What is Fiber?
Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:
Replace your white bread with whole wheat bread.
Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.
Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.
Pass the beans, please.
Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.
Sweeten with fruit; add volume with vegetables.
Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.
One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving
Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.
Supplement, but as a last resort.
If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.
More Fiber-Rich Tips
- Choose fresh fruit and/or vegetables over juice.
- To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
- Include bran and whole grain breads daily.
- Drink more water to accommodate your increased fiber intake to reduce indigestion.
- Eat less processed foods and more whole foods.
- Try to meet your fiber requirements with foods rather than supplements.
- A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.
-- By Christine Seymour, Health & Fitness Writer
Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.
What is Fiber?
Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:
Replace your white bread with whole wheat bread.
Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.
Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.
Pass the beans, please.
Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.
Sweeten with fruit; add volume with vegetables.
Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.
One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving
Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.
Supplement, but as a last resort.
If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.
More Fiber-Rich Tips
- Choose fresh fruit and/or vegetables over juice.
- To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
- Include bran and whole grain breads daily.
- Drink more water to accommodate your increased fiber intake to reduce indigestion.
- Eat less processed foods and more whole foods.
- Try to meet your fiber requirements with foods rather than supplements.
- A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.
Friday, June 18, 2010
52 Ways to Lose a Pound a Week
By Anne Alexander is the author of Win the Fat War
You can achieve weight loss and keep it off forever. How can I be so sure? Besides mountains of research from leading experts, there are thousands of Prevention readers who have successfully done it. Over the years, their letters and e-mails have been filled with practical tips, as well as the pride and pleasure of people who feel great about themselves. They can run, jump, play on the floor with the kids, wear sexy clothes--newly empowered to do whatever they want.
That's why I decided to create the book Win the Fat War (Rodale Inc., 2000), a collection of stories and successful strategies for permanent weight loss.
Here are some useful tips that will inspire you:
Believe in Yourself
1. Ditch all-or-nothing thinking. Every time that Sandra Wadsworth, 41, attempted weight loss, she'd quit at the first slip up. "But I finally lost 20 pounds when Weight Watchers helped me see that I wasn't a bad person. Everyone makes mistakes. The key is to learn from them."
2. Start with a bang. At 315 pounds, Kelly Feick had long hidden behind her blond, waist-length hair. But when she decided to take a risk and cut it, her courage to change sparked a sense of purpose and commitment. Kelly, 32, began eating healthier and walking every day. In 1 year, she dropped from a size 30 to a size 4. Pounds lost: 185.
3. Seize your strength. "I stopped telling myself that I was destined to be overweight forever," says Adrienne Sussman, 52. "I accepted that whatever was broken, I had the power to fix." To get comfortable with yourself, stand in front of a mirror completely naked every couple of weeks. Find one body part that you like--even if it's your elbows! When Adrienne stopped berating herself, she shed 30 pounds.
4. Make a dream book. "Before I could change my body, I had to change my thinking," recalls Sonia Turner, 43. "To build my confidence, I created a scrapbook of people exercising and overcoming adversity. I included a photo of my husband's company Christmas party. I'd always stayed home because I was embarrassed, but I announced, 'Next year, we're going.'" When the holidays rolled around, Sonia had lost 135 pounds. She and her husband danced the night away.
5. See a pro. At age 50, George Trott was diagnosed with diabetes and heart disease. That news got him to trim down 40 pounds, but he needed to lose more. On the suggestion of his daughter, he visited a dietitian who helped him fine-tune his diet. He finally shed all the necessary pounds, and his subsequent blood tests improved too.
6. Be flexible. Kris Roberts's schedule didn't allow her to set up a rigid exercise routine. So Kris, 37, took a different approach. "I did whatever was most convenient. My only goal was to do something to raise my heart rate and work up a sweat every day-even if only for 5 minutes." Her flexibility kept Kris motivated to exercise and enjoy it. She's maintained her 50-pound weight loss for 10 years.
7. Don't blame it on age. Connie Bissonnette, 58, had given up, believing that weight gain was a normal part of aging . Her son proved her wrong. "He said, 'Just give me 10 minutes, three times a week,'" Connie recalls. "He devised a workout of exercises such as seated leg lifts and wall push ups that I did at home." Connie began enjoying the exercises and eventually worked her way up to a 30-minute routine. Pounds lost: 41.
8. Step away from the scale. By the time Kym Hubert's weight reached 245, the 41-year-old was checking her scale three times a day. Desperate to help, her husband smashed the scale. "It was depressing having my 'addiction' taken away," she says. But she started focusing on a new weight loss interest: walking. When Kym finally weighed herself a year later, she'd lost 80 pounds.
9. Personalize your plan. Dozens of weight loss plans had failed Lisa Douglass, 29, so she created her own. "I decided to be responsible for my choices," she says. Lisa scoured exercise and nutrition materials, chose the best advice, and developed her own program. She went from 280 pounds to 160 over a 2-year period. "Even though I still make bad choices occasionally, I like the fact that I'm making them," she says.
Set the Right Goals
10. Build on success. More than 10 years ago, Marlene Dropp, 54, took her first walk around the block in an effort to lose some of her 200 pounds. She set a goal of 5 miles a day. When she achieved that landmark within 2 months, she came up with a new goal: to cover a mile in 13 minutes. She did that easily and lost 50 pounds in 2 years. Then Marlene began entering race walking competitions--and had the thrill of completing a marathon for her 51st birthday.
11. Use a symbol. Dinah Burnette, 38, hung an expensive black dress on her closet door. At 245 pounds, she couldn't even pull it over her hips. "I tried it on every 4 weeks. When I eventually got in it, the buttons were 4 feet apart!" she laughs. One year later and 100 pounds lighter, she fit into the size 12 with room to spare. Ten years later, Dinah still keeps her size 24 dress in the closet as a reminder.
Eat More
12. Move to eat. Rick Myers's choice was this: Eat fewer calories, or burn more with exercise. He chose the latter and took off more than 50 pounds. In the beginning, Rick, 46, could barely walk for 15 minutes at a time. Now he runs about 1 hour every day, covering roughly 7 miles. "I switched from walking to running to burn even more calories," he says.
13. Fill up. A 50-year battle of the bulge ended when Helen Stein, 73, admitted her love of eating. Instead of cutting down, she eats large salads, big pink grapefruits, whole cantaloupes, and big chunks of watermelon. These make her feel full without the fat or calories piling up. And Helen hasn't regained an ounce of the 38 pounds that she lost 15 years ago.
14. Seduce your tastebuds. When Alice Layne, 42, traded in pizza for international cuisine, she lost 67 pounds and four dress sizes. "The new tastes transformed my palate."
15. Get it fresh. Carla Tuckerton, 44, stopped having headaches and lost 20 pounds when she gave up highly processed foods. "Almost everything I ate was processed and loaded with artificial sweeteners or salt. I was practically living on frozen dinners, diet sodas, and sugar-free desserts."
Now Carla buys fish and chicken from a farmers' market, shops for organically grown fruits and veggies, and cooks her own meals. Spring water with a slice of lemon has replaced colas, and she drinks her tea unsweetened.
16. Don't start empty. Susan Carlson, 42, always chose an extra 15 minutes of sleep over a bowl of cereal, until her slim friends advised her to eat breakfast. She started slowly with a slice of toast and a cup of coffee, gradually adding a bowl of cold or hot cereal. Her lunches got smaller, and she stopped snacking on cookies and chips in the afternoon. Pounds lost: 36.
17. Earmark "occasion" foods. Rosemary Chiaverini, 50, lost 87 pounds when she began linking eating to special events. She eats hamburgers and hot dogs only at picnics, popcorn only at the movies, and pasta only on theater nights. "I tie my eating to the ambience of what I'm doing. It gives the food extra meaning," she says. It also gives Rosemary license to indulge without going overboard.
18. Snack on cereal. Teresa Pucsek's weight loss stalled because of her apple streudel, a favorite treat that reminded her of her childhood in Hungary. "I had to figure out a way to eat differently but still get that familiar 'old home' feeling," says the 80-year-old. Her solution: sweetened cereal. The sugar satisfies her sweet tooth, and the milk reminds her of her childhood. This satisfying, lower-calorie snack has helped her maintain an 86-pound weight loss for 24 years.
Eat Smart
19. Dine alone. Debbee Sereduck, 38, dropped an astounding 234 pounds when, after preparing dinner for her family, she started taking hers into the living room and didn't return until everything in the kitchen was completely put away. "This kept me from taking extra helpings or finishing the kids' uneaten food," says Debbee. "It also gave me a little quiet time."
20. Create "The End." Linda O'Hanlon, 30, never got the "full" signal that makes most people push away their plates. "When I sat down for a spaghetti dinner, I didn't get up until every last strand was gone," she says. Instead of relying on her stomach, Linda decided to start measuring her portions. After her brain took charge, she proceeded to drop three pants sizes. Two years later, Linda's holding steady at 151 pounds and now can eyeball her portions.
21. Read the box. Phyllis Barbour, 70, ate all the right weight loss foods, worked out three or four times a week, and was on her feet constantly. So she was puzzled when her clothes started feeling a bit snug. Then Phyllis picked up a package of her beloved bagels and read the nutrition label. One of those big, doughy delectables equaled four servings of bread. When she checked other labels, she found more of the same. "I saw an immediate difference when I started paying closer attention to serving sizes," she says. Pounds lost: 7.
22. Check your fluids. For Lent, Jim Gorman, 33, substituted water and club soda for sugary beverages and alcohol. By Easter, 40 days later, he was 20 pounds lighter.
23. Switch your plate. Eating less wasn't easy for Gretchen Harvey, 32, until she substituted a salad plate for a dinner plate. (The former holds only about 60 percent of the amount of food.) "I was still seeing a full plate of food, so psychologically it didn't seem that I was denying myself anything," she says. Gretchen lost 30 pounds.
Get Moving
24. Use nervous energy. When you're under stress, your body releases adrenaline in anticipation of either fighting or fleeing. But in combating everyday stress, that biological response can urge you to eat. When Robert Kim, 36, took up running to deal with pressure, he lost 45 pounds.
25. Breathe, don't gasp. LisaKay Wojcik, 33, was so overweight and out of shape that 2 minutes' worth of low-impact aerobics left her so breathless that she called 911. A doctor at the hospital told her that she was breathing incorrectly. "He told me to breathe in through my nose and out through my mouth while exercising, and to exhale harder to force a deeper inhale. This sends more oxygen to the muscles." Two years later, LisaKay had lost 215 pounds and gone from a size 36 to a size 2.
26. Catch up to reading. Books on tape helped Rebecca Harding, 49, run off 68 pounds and keep it off for 15 years. "I played the tapes only when I was running," she says. "Recently, when I ran to a tape of The Horse Whisperer, I went almost 9 miles up a steep hill in the rain!"
27. Stretch out. At 220 pounds, Melissa MacKinnon, 33, decided to try yoga. "It looked so relaxing and easy, so perfect for my imperfect body," she says. Melissa's energy level soared, and as she became more attuned to her body, she began to crave vegetables, not chocolate. She replaced refined sugars with whole grains. "As yoga rewired my mind, I learned to take better care of my body," she says. Melissa's held to her 60-pound weight loss for 7 years.
28. Get out. Sharon Evans, 38, got involved in orienteering (a sport where you find your way using only a compass and a map) to improve her navigational skills for backpacking. Being out in the fresh air replaced eating in front of the TV. As her orienteering skills grew, her waistline shrank. Pounds lost: 20.
29. Phone-ercise. When Jeri Jefferis, now 57, left her job as a phys ed instructor, she worried about regaining the 30 pounds she had lost earlier. With two small children, she was hard-pressed to find time to work out. Then she realized that chatting with friends, listening to phone solicitations, even being put on hold were opportunities to keep in shape. "Sometimes I'd simply pace the floor. Other times, I'd do squats or leg lifts. If I hadn't started doing that, I know I'd have a weight problem today."
30. Act out. Kirie Pedersen's job was making her fat. "Virtually every day for 6 years, I was glued to a chair," says the 48-year-old. Kirie began stretching in the morning. She swung her arms vigorously when she walked. "I'd also set a timer to go off every hour," she says. "That was my cue: For 15 minutes, I'd squat, skip, wiggle, dance--whatever I felt like doing--just like kids do." A year later, Kirie was 40 pounds slimmer, wearing a size 6 instead of a 14.
Build Muscle
31. Turn a La-Z-Boy into a Busy-Boy. Lynn Oatman, 48, doesn't relax when she sits down. She hoists a pair of dumbbells up and down for about half an hour while watching TV. "I've gone from somebody who could barely lift a 10-pound bag of potatoes to bench-pressing 75 pounds. It makes me feel powerful," she boasts. Lynn has dropped 60 pounds in 2 years.
32. Shape a new body. Watching a bodybuilding competition on TV 20 years ago spurred Sharon Turrentine--who had not exercised in years--to head for the gym. "Five pounds was the most that I could lift when I started," recalls Sharon, 55. "Now I bench-press more than 100 pounds."
Within 3 years, Sharon dropped four dress sizes. The person who'd once undressed in her closet decided to show off her 5'2", 109-pound body in competition. Over the years, she's brought home 15 trophies.
Binge-Proof Your Life
33. Pop in some inspiration. Marcia Carter, 41, avoided temptations--and lost 35 pounds--by keeping motivational tapes and books handy. "If I was near a fast-food drive-thru, I'd pop a tape into my car stereo," she says. "The pep talk helped me to stay on track. It also helped when I'd slip and eat something that I shouldn't."
34. Feel what's gone. Whenever Pat Beyer, 41, gets the urge to splurge, she picks up a 5-pound bag of sugar. "I've taken off the equivalent of five bags of sugar in weight, and I don't want them back," she proclaims.
35. Please your dentist. Thirty-five-year-old Lisa Gardiner's downfall was after-dinner noshing, so she fell back on an old college trick: "I brush my teeth immediately after dinner. It's my signal that eating is over for the day." (Toothpaste also alters the flavor of food, so it doesn't taste good.) Pounds lost: 25.
36. Turn in instead of giving in. Cheryl Lachenmayer's weight loss resolve dissolved each evening. To beat her cravings, the 39-year-old went to bed, sometimes as early as 9:00. She also went from 170 pounds to a slim 130.
37. Steep into evening. Feeling tired after work and anticipating the evening's chores made Jeanette Green, 60, anxious and tense. At 300 pounds, she'd head straight for the refrigerator to soothe herself.
"But then I remembered something from Overeaters Anonymous: 'If you get your head straight, your body will follow.'" The next day, Jeanette brewed a cup of herbal tea as soon as she walked through the door. Then she curled up to relax and recharge. Her teatime became a treasured ritual and stopped the munchies. She took off 140 pounds and has maintained her weight loss for more than 18 years.
38. Grab a magazine. When the fridge calls Cynthia Herrmann, 48, she picks up a magazine or newspaper. "If I still feel hungry after reading for 15 minutes, I eat. But I often get so absorbed that 30 minutes fly by, and the craving's gone," she says. Pounds lost: 90.
39. Follow the beat. Bingeing was Mark Maron's way to deal with a work crisis, a fight with a loved one, or anything else that made him feel bad.
One day, Mark, 36, decided to skip his usual fast-food place and head for the music store. "I picked out two CDs, including one featuring my favorite song, 'Born to Be Alive,'" he recalls. He got so pumped up that he forgot about food and headed for the gym. That habit eventually erased 25 pounds.
Talk Yourself Thin
40. Carry a pen. "I was tired of compliments that stopped at my face," says Juanita Dillard, a 37-year-old makeup artist who weighed 274 pounds. "I was constantly surrounded by thin, gorgeous models, and I wanted to be like them."
Juanita started writing about her stress instead of feeding it. Within a year and a half, she dropped from a size 24 to a size 6. One time, halfway through a binge brought on by the stress of losing her pet, Juanita reached into her purse and felt her journal. Out it came, and she started writing. After putting her feelings down on paper, her desire to eat was gone. "Journalizing has become my no-cal stress buster," she says.
41. Announce your intentions. "The support that I got was unbelievable," says Irma Toce, 42. "Clients and coworkers told me how wonderful I looked. A friend who had always baked cookies agreed to prepare just one special chocolate chip cookie a week for me. On days when I didn't feel like exercising, my eldest stepdaughter would encourage me. And when the weather got cold, my husband bought me a treadmill." With all that support, Irma easily lost 70 pounds.
42. Dial a friend. Freelance writer Carol Kennedy, 45, curbed cravings and lost 20 pounds when she and a couple of friends developed a telephone support group. "When I craved ice cream, I'd call one of my friends. She'd talk me through it and help me stick to my plan," Carol explains.
43. Stay focused. When David Zimmerman arrived home after a year overseas, he didn't recognize his wife, Hope: She'd lost 121 pounds. "Aiming to shock him had been a big motivator," says Hope, 31. But a snide comment ("She's not as thin as your brother's girlfriend.") threatened her success. "I was devastated by the remark," she recalls, "but I let go of it by focusing on the kindness that I received from others."
Make Motivation Easy
44. Revisit the pits. When Beth Linden, who'd lost 100 pounds, slipped back to her old habits and regained 15 pounds, she pulled out the audiotape that documented the worst moment of her life. "I could hear my voice quiver as I described meeting my daughter's friend, who said, 'I didn't know your mommy was fat.' I hated putting my daughter in such an awkward situation; I felt lonely and empty. I was embarrassed to shop for clothes. I hated myself back then and didn't want to go back there," recalls Beth, 39. The tape turned her around and has kept her on the weight loss track for more than 5 years.
45. Schedule nudges. Bevan Brooks, 22, used a calendar full of motivational "carrots" to shed 20 pounds. "I would remind myself of parties, trips, sporting events, visitors from out of town, and weddings in the weeks and months ahead," she says. "Every time I'd consider bagging a workout or eating pepperoni pizza, I'd remind myself of an upcoming event. How I looked meant more to me than any piece of pizza."
46. Take a time-out. "I relaxed my strict dietary rules on weekends, and I stopped feeling deprived," says Helene Gullaksen, 35. "When a craving hits during the week, I tell myself, 'This isn't the last time I can eat this food,' and it helps me walk away from whatever is tempting me." Pounds lost: 50.
47. Be blunt (with yourself). Oprah Winfrey and her personal trainer, Bob Greene, inspired 300-pound Tawni Gomes to start exercising when the 34-year-old met Greene at a book signing. "I heard another woman ask him how she was supposed to find time to exercise with four kids, a house, and a full-time job," recalls Tawni. "Bob looked her straight in the eye and said, 'You're not ready to lose weight.' I was shocked, but realized that I was making identical excuses.
Everybody has the same number of hours in a day. If people busier than I can find time to exercise, so can I." The next morning, Tawni got up early to walk. It was the start of what would become a daily ritual. Pounds lost: 125.
48. Cover the clock. Some nights, Mitch Lipka, 34, could barely look at his stationary bike, let alone ride it. Then he developed the diversionary tactic of throwing a towel or T-shirt over the timer to concentrate on something else. He'd get so lost in thought that the time was up before he even knew it. Now he never misses a session. Pounds lost: 200.
49. Do 10, then switch. Whenever Cheryl Allard, 50, goes to the gym, she uses one machine for 10 minutes, then moves on to something else. This boredom-beating strategy worked so well that Cheryl started going to the gym 6 days a week. Within a year, she took off 100 pounds.
50. Showcase "before" photos. Both Julia Ferraro, 37, and her mother, Adelaide, were 5'2" tall and weighed 205 pounds. A family picture brought them to tears. "You can know that you're getting bigger, but it doesn't hit you until you look at a picture of yourself," says Julia. Instead of stashing the photo out of sight, they agreed to display it prominently for weight loss motivation. Since that shot was taken, the two have lost a combined 90 pounds and five dress sizes-and they've added a new, beaming mother/daughter photo to their tabletop gallery.
51. Be your own coach. Jeanann Pock, 29, had trouble getting up early to walk until she read a quote from legendary football coach Vince Lombardi: "Winning is not a sometime thing; it's an all-the-time thing." Says Jeanann, "I realized that I had to win every little battle along the way-including the skirmishes with my alarm clock. I had to think like a winner to become one." Now, Jeanann throws off the covers every morning. Pounds lost: 85.
Reward Yourself
52. Celebrate every victory. Susan DeFusco ultimately managed to shed 100 pounds, but day-to-day, she focused on losing just the next 5. Each time she accomplished one of those baby steps, she would reward herself with a bubble bath or an exercise tape. "You need to look at each 5-pound loss as something worth celebrating," advises the 38-year-old.
You can achieve weight loss and keep it off forever. How can I be so sure? Besides mountains of research from leading experts, there are thousands of Prevention readers who have successfully done it. Over the years, their letters and e-mails have been filled with practical tips, as well as the pride and pleasure of people who feel great about themselves. They can run, jump, play on the floor with the kids, wear sexy clothes--newly empowered to do whatever they want.
That's why I decided to create the book Win the Fat War (Rodale Inc., 2000), a collection of stories and successful strategies for permanent weight loss.
Here are some useful tips that will inspire you:
Believe in Yourself
1. Ditch all-or-nothing thinking. Every time that Sandra Wadsworth, 41, attempted weight loss, she'd quit at the first slip up. "But I finally lost 20 pounds when Weight Watchers helped me see that I wasn't a bad person. Everyone makes mistakes. The key is to learn from them."
2. Start with a bang. At 315 pounds, Kelly Feick had long hidden behind her blond, waist-length hair. But when she decided to take a risk and cut it, her courage to change sparked a sense of purpose and commitment. Kelly, 32, began eating healthier and walking every day. In 1 year, she dropped from a size 30 to a size 4. Pounds lost: 185.
3. Seize your strength. "I stopped telling myself that I was destined to be overweight forever," says Adrienne Sussman, 52. "I accepted that whatever was broken, I had the power to fix." To get comfortable with yourself, stand in front of a mirror completely naked every couple of weeks. Find one body part that you like--even if it's your elbows! When Adrienne stopped berating herself, she shed 30 pounds.
4. Make a dream book. "Before I could change my body, I had to change my thinking," recalls Sonia Turner, 43. "To build my confidence, I created a scrapbook of people exercising and overcoming adversity. I included a photo of my husband's company Christmas party. I'd always stayed home because I was embarrassed, but I announced, 'Next year, we're going.'" When the holidays rolled around, Sonia had lost 135 pounds. She and her husband danced the night away.
5. See a pro. At age 50, George Trott was diagnosed with diabetes and heart disease. That news got him to trim down 40 pounds, but he needed to lose more. On the suggestion of his daughter, he visited a dietitian who helped him fine-tune his diet. He finally shed all the necessary pounds, and his subsequent blood tests improved too.
6. Be flexible. Kris Roberts's schedule didn't allow her to set up a rigid exercise routine. So Kris, 37, took a different approach. "I did whatever was most convenient. My only goal was to do something to raise my heart rate and work up a sweat every day-even if only for 5 minutes." Her flexibility kept Kris motivated to exercise and enjoy it. She's maintained her 50-pound weight loss for 10 years.
7. Don't blame it on age. Connie Bissonnette, 58, had given up, believing that weight gain was a normal part of aging . Her son proved her wrong. "He said, 'Just give me 10 minutes, three times a week,'" Connie recalls. "He devised a workout of exercises such as seated leg lifts and wall push ups that I did at home." Connie began enjoying the exercises and eventually worked her way up to a 30-minute routine. Pounds lost: 41.
8. Step away from the scale. By the time Kym Hubert's weight reached 245, the 41-year-old was checking her scale three times a day. Desperate to help, her husband smashed the scale. "It was depressing having my 'addiction' taken away," she says. But she started focusing on a new weight loss interest: walking. When Kym finally weighed herself a year later, she'd lost 80 pounds.
9. Personalize your plan. Dozens of weight loss plans had failed Lisa Douglass, 29, so she created her own. "I decided to be responsible for my choices," she says. Lisa scoured exercise and nutrition materials, chose the best advice, and developed her own program. She went from 280 pounds to 160 over a 2-year period. "Even though I still make bad choices occasionally, I like the fact that I'm making them," she says.
Set the Right Goals
10. Build on success. More than 10 years ago, Marlene Dropp, 54, took her first walk around the block in an effort to lose some of her 200 pounds. She set a goal of 5 miles a day. When she achieved that landmark within 2 months, she came up with a new goal: to cover a mile in 13 minutes. She did that easily and lost 50 pounds in 2 years. Then Marlene began entering race walking competitions--and had the thrill of completing a marathon for her 51st birthday.
11. Use a symbol. Dinah Burnette, 38, hung an expensive black dress on her closet door. At 245 pounds, she couldn't even pull it over her hips. "I tried it on every 4 weeks. When I eventually got in it, the buttons were 4 feet apart!" she laughs. One year later and 100 pounds lighter, she fit into the size 12 with room to spare. Ten years later, Dinah still keeps her size 24 dress in the closet as a reminder.
Eat More
12. Move to eat. Rick Myers's choice was this: Eat fewer calories, or burn more with exercise. He chose the latter and took off more than 50 pounds. In the beginning, Rick, 46, could barely walk for 15 minutes at a time. Now he runs about 1 hour every day, covering roughly 7 miles. "I switched from walking to running to burn even more calories," he says.
13. Fill up. A 50-year battle of the bulge ended when Helen Stein, 73, admitted her love of eating. Instead of cutting down, she eats large salads, big pink grapefruits, whole cantaloupes, and big chunks of watermelon. These make her feel full without the fat or calories piling up. And Helen hasn't regained an ounce of the 38 pounds that she lost 15 years ago.
14. Seduce your tastebuds. When Alice Layne, 42, traded in pizza for international cuisine, she lost 67 pounds and four dress sizes. "The new tastes transformed my palate."
15. Get it fresh. Carla Tuckerton, 44, stopped having headaches and lost 20 pounds when she gave up highly processed foods. "Almost everything I ate was processed and loaded with artificial sweeteners or salt. I was practically living on frozen dinners, diet sodas, and sugar-free desserts."
Now Carla buys fish and chicken from a farmers' market, shops for organically grown fruits and veggies, and cooks her own meals. Spring water with a slice of lemon has replaced colas, and she drinks her tea unsweetened.
16. Don't start empty. Susan Carlson, 42, always chose an extra 15 minutes of sleep over a bowl of cereal, until her slim friends advised her to eat breakfast. She started slowly with a slice of toast and a cup of coffee, gradually adding a bowl of cold or hot cereal. Her lunches got smaller, and she stopped snacking on cookies and chips in the afternoon. Pounds lost: 36.
17. Earmark "occasion" foods. Rosemary Chiaverini, 50, lost 87 pounds when she began linking eating to special events. She eats hamburgers and hot dogs only at picnics, popcorn only at the movies, and pasta only on theater nights. "I tie my eating to the ambience of what I'm doing. It gives the food extra meaning," she says. It also gives Rosemary license to indulge without going overboard.
18. Snack on cereal. Teresa Pucsek's weight loss stalled because of her apple streudel, a favorite treat that reminded her of her childhood in Hungary. "I had to figure out a way to eat differently but still get that familiar 'old home' feeling," says the 80-year-old. Her solution: sweetened cereal. The sugar satisfies her sweet tooth, and the milk reminds her of her childhood. This satisfying, lower-calorie snack has helped her maintain an 86-pound weight loss for 24 years.
Eat Smart
19. Dine alone. Debbee Sereduck, 38, dropped an astounding 234 pounds when, after preparing dinner for her family, she started taking hers into the living room and didn't return until everything in the kitchen was completely put away. "This kept me from taking extra helpings or finishing the kids' uneaten food," says Debbee. "It also gave me a little quiet time."
20. Create "The End." Linda O'Hanlon, 30, never got the "full" signal that makes most people push away their plates. "When I sat down for a spaghetti dinner, I didn't get up until every last strand was gone," she says. Instead of relying on her stomach, Linda decided to start measuring her portions. After her brain took charge, she proceeded to drop three pants sizes. Two years later, Linda's holding steady at 151 pounds and now can eyeball her portions.
21. Read the box. Phyllis Barbour, 70, ate all the right weight loss foods, worked out three or four times a week, and was on her feet constantly. So she was puzzled when her clothes started feeling a bit snug. Then Phyllis picked up a package of her beloved bagels and read the nutrition label. One of those big, doughy delectables equaled four servings of bread. When she checked other labels, she found more of the same. "I saw an immediate difference when I started paying closer attention to serving sizes," she says. Pounds lost: 7.
22. Check your fluids. For Lent, Jim Gorman, 33, substituted water and club soda for sugary beverages and alcohol. By Easter, 40 days later, he was 20 pounds lighter.
23. Switch your plate. Eating less wasn't easy for Gretchen Harvey, 32, until she substituted a salad plate for a dinner plate. (The former holds only about 60 percent of the amount of food.) "I was still seeing a full plate of food, so psychologically it didn't seem that I was denying myself anything," she says. Gretchen lost 30 pounds.
Get Moving
24. Use nervous energy. When you're under stress, your body releases adrenaline in anticipation of either fighting or fleeing. But in combating everyday stress, that biological response can urge you to eat. When Robert Kim, 36, took up running to deal with pressure, he lost 45 pounds.
25. Breathe, don't gasp. LisaKay Wojcik, 33, was so overweight and out of shape that 2 minutes' worth of low-impact aerobics left her so breathless that she called 911. A doctor at the hospital told her that she was breathing incorrectly. "He told me to breathe in through my nose and out through my mouth while exercising, and to exhale harder to force a deeper inhale. This sends more oxygen to the muscles." Two years later, LisaKay had lost 215 pounds and gone from a size 36 to a size 2.
26. Catch up to reading. Books on tape helped Rebecca Harding, 49, run off 68 pounds and keep it off for 15 years. "I played the tapes only when I was running," she says. "Recently, when I ran to a tape of The Horse Whisperer, I went almost 9 miles up a steep hill in the rain!"
27. Stretch out. At 220 pounds, Melissa MacKinnon, 33, decided to try yoga. "It looked so relaxing and easy, so perfect for my imperfect body," she says. Melissa's energy level soared, and as she became more attuned to her body, she began to crave vegetables, not chocolate. She replaced refined sugars with whole grains. "As yoga rewired my mind, I learned to take better care of my body," she says. Melissa's held to her 60-pound weight loss for 7 years.
28. Get out. Sharon Evans, 38, got involved in orienteering (a sport where you find your way using only a compass and a map) to improve her navigational skills for backpacking. Being out in the fresh air replaced eating in front of the TV. As her orienteering skills grew, her waistline shrank. Pounds lost: 20.
29. Phone-ercise. When Jeri Jefferis, now 57, left her job as a phys ed instructor, she worried about regaining the 30 pounds she had lost earlier. With two small children, she was hard-pressed to find time to work out. Then she realized that chatting with friends, listening to phone solicitations, even being put on hold were opportunities to keep in shape. "Sometimes I'd simply pace the floor. Other times, I'd do squats or leg lifts. If I hadn't started doing that, I know I'd have a weight problem today."
30. Act out. Kirie Pedersen's job was making her fat. "Virtually every day for 6 years, I was glued to a chair," says the 48-year-old. Kirie began stretching in the morning. She swung her arms vigorously when she walked. "I'd also set a timer to go off every hour," she says. "That was my cue: For 15 minutes, I'd squat, skip, wiggle, dance--whatever I felt like doing--just like kids do." A year later, Kirie was 40 pounds slimmer, wearing a size 6 instead of a 14.
Build Muscle
31. Turn a La-Z-Boy into a Busy-Boy. Lynn Oatman, 48, doesn't relax when she sits down. She hoists a pair of dumbbells up and down for about half an hour while watching TV. "I've gone from somebody who could barely lift a 10-pound bag of potatoes to bench-pressing 75 pounds. It makes me feel powerful," she boasts. Lynn has dropped 60 pounds in 2 years.
32. Shape a new body. Watching a bodybuilding competition on TV 20 years ago spurred Sharon Turrentine--who had not exercised in years--to head for the gym. "Five pounds was the most that I could lift when I started," recalls Sharon, 55. "Now I bench-press more than 100 pounds."
Within 3 years, Sharon dropped four dress sizes. The person who'd once undressed in her closet decided to show off her 5'2", 109-pound body in competition. Over the years, she's brought home 15 trophies.
Binge-Proof Your Life
33. Pop in some inspiration. Marcia Carter, 41, avoided temptations--and lost 35 pounds--by keeping motivational tapes and books handy. "If I was near a fast-food drive-thru, I'd pop a tape into my car stereo," she says. "The pep talk helped me to stay on track. It also helped when I'd slip and eat something that I shouldn't."
34. Feel what's gone. Whenever Pat Beyer, 41, gets the urge to splurge, she picks up a 5-pound bag of sugar. "I've taken off the equivalent of five bags of sugar in weight, and I don't want them back," she proclaims.
35. Please your dentist. Thirty-five-year-old Lisa Gardiner's downfall was after-dinner noshing, so she fell back on an old college trick: "I brush my teeth immediately after dinner. It's my signal that eating is over for the day." (Toothpaste also alters the flavor of food, so it doesn't taste good.) Pounds lost: 25.
36. Turn in instead of giving in. Cheryl Lachenmayer's weight loss resolve dissolved each evening. To beat her cravings, the 39-year-old went to bed, sometimes as early as 9:00. She also went from 170 pounds to a slim 130.
37. Steep into evening. Feeling tired after work and anticipating the evening's chores made Jeanette Green, 60, anxious and tense. At 300 pounds, she'd head straight for the refrigerator to soothe herself.
"But then I remembered something from Overeaters Anonymous: 'If you get your head straight, your body will follow.'" The next day, Jeanette brewed a cup of herbal tea as soon as she walked through the door. Then she curled up to relax and recharge. Her teatime became a treasured ritual and stopped the munchies. She took off 140 pounds and has maintained her weight loss for more than 18 years.
38. Grab a magazine. When the fridge calls Cynthia Herrmann, 48, she picks up a magazine or newspaper. "If I still feel hungry after reading for 15 minutes, I eat. But I often get so absorbed that 30 minutes fly by, and the craving's gone," she says. Pounds lost: 90.
39. Follow the beat. Bingeing was Mark Maron's way to deal with a work crisis, a fight with a loved one, or anything else that made him feel bad.
One day, Mark, 36, decided to skip his usual fast-food place and head for the music store. "I picked out two CDs, including one featuring my favorite song, 'Born to Be Alive,'" he recalls. He got so pumped up that he forgot about food and headed for the gym. That habit eventually erased 25 pounds.
Talk Yourself Thin
40. Carry a pen. "I was tired of compliments that stopped at my face," says Juanita Dillard, a 37-year-old makeup artist who weighed 274 pounds. "I was constantly surrounded by thin, gorgeous models, and I wanted to be like them."
Juanita started writing about her stress instead of feeding it. Within a year and a half, she dropped from a size 24 to a size 6. One time, halfway through a binge brought on by the stress of losing her pet, Juanita reached into her purse and felt her journal. Out it came, and she started writing. After putting her feelings down on paper, her desire to eat was gone. "Journalizing has become my no-cal stress buster," she says.
41. Announce your intentions. "The support that I got was unbelievable," says Irma Toce, 42. "Clients and coworkers told me how wonderful I looked. A friend who had always baked cookies agreed to prepare just one special chocolate chip cookie a week for me. On days when I didn't feel like exercising, my eldest stepdaughter would encourage me. And when the weather got cold, my husband bought me a treadmill." With all that support, Irma easily lost 70 pounds.
42. Dial a friend. Freelance writer Carol Kennedy, 45, curbed cravings and lost 20 pounds when she and a couple of friends developed a telephone support group. "When I craved ice cream, I'd call one of my friends. She'd talk me through it and help me stick to my plan," Carol explains.
43. Stay focused. When David Zimmerman arrived home after a year overseas, he didn't recognize his wife, Hope: She'd lost 121 pounds. "Aiming to shock him had been a big motivator," says Hope, 31. But a snide comment ("She's not as thin as your brother's girlfriend.") threatened her success. "I was devastated by the remark," she recalls, "but I let go of it by focusing on the kindness that I received from others."
Make Motivation Easy
44. Revisit the pits. When Beth Linden, who'd lost 100 pounds, slipped back to her old habits and regained 15 pounds, she pulled out the audiotape that documented the worst moment of her life. "I could hear my voice quiver as I described meeting my daughter's friend, who said, 'I didn't know your mommy was fat.' I hated putting my daughter in such an awkward situation; I felt lonely and empty. I was embarrassed to shop for clothes. I hated myself back then and didn't want to go back there," recalls Beth, 39. The tape turned her around and has kept her on the weight loss track for more than 5 years.
45. Schedule nudges. Bevan Brooks, 22, used a calendar full of motivational "carrots" to shed 20 pounds. "I would remind myself of parties, trips, sporting events, visitors from out of town, and weddings in the weeks and months ahead," she says. "Every time I'd consider bagging a workout or eating pepperoni pizza, I'd remind myself of an upcoming event. How I looked meant more to me than any piece of pizza."
46. Take a time-out. "I relaxed my strict dietary rules on weekends, and I stopped feeling deprived," says Helene Gullaksen, 35. "When a craving hits during the week, I tell myself, 'This isn't the last time I can eat this food,' and it helps me walk away from whatever is tempting me." Pounds lost: 50.
47. Be blunt (with yourself). Oprah Winfrey and her personal trainer, Bob Greene, inspired 300-pound Tawni Gomes to start exercising when the 34-year-old met Greene at a book signing. "I heard another woman ask him how she was supposed to find time to exercise with four kids, a house, and a full-time job," recalls Tawni. "Bob looked her straight in the eye and said, 'You're not ready to lose weight.' I was shocked, but realized that I was making identical excuses.
Everybody has the same number of hours in a day. If people busier than I can find time to exercise, so can I." The next morning, Tawni got up early to walk. It was the start of what would become a daily ritual. Pounds lost: 125.
48. Cover the clock. Some nights, Mitch Lipka, 34, could barely look at his stationary bike, let alone ride it. Then he developed the diversionary tactic of throwing a towel or T-shirt over the timer to concentrate on something else. He'd get so lost in thought that the time was up before he even knew it. Now he never misses a session. Pounds lost: 200.
49. Do 10, then switch. Whenever Cheryl Allard, 50, goes to the gym, she uses one machine for 10 minutes, then moves on to something else. This boredom-beating strategy worked so well that Cheryl started going to the gym 6 days a week. Within a year, she took off 100 pounds.
50. Showcase "before" photos. Both Julia Ferraro, 37, and her mother, Adelaide, were 5'2" tall and weighed 205 pounds. A family picture brought them to tears. "You can know that you're getting bigger, but it doesn't hit you until you look at a picture of yourself," says Julia. Instead of stashing the photo out of sight, they agreed to display it prominently for weight loss motivation. Since that shot was taken, the two have lost a combined 90 pounds and five dress sizes-and they've added a new, beaming mother/daughter photo to their tabletop gallery.
51. Be your own coach. Jeanann Pock, 29, had trouble getting up early to walk until she read a quote from legendary football coach Vince Lombardi: "Winning is not a sometime thing; it's an all-the-time thing." Says Jeanann, "I realized that I had to win every little battle along the way-including the skirmishes with my alarm clock. I had to think like a winner to become one." Now, Jeanann throws off the covers every morning. Pounds lost: 85.
Reward Yourself
52. Celebrate every victory. Susan DeFusco ultimately managed to shed 100 pounds, but day-to-day, she focused on losing just the next 5. Each time she accomplished one of those baby steps, she would reward herself with a bubble bath or an exercise tape. "You need to look at each 5-pound loss as something worth celebrating," advises the 38-year-old.
Monday, June 14, 2010
Think This Thought to Curb Overeating
When you lift that forkful of whole-wheat pasta to your mouth, do you think "tasty," or do you think "healthy"? To curb overeating, focus on the mouth appeal.
In a recent study, thinking about a food's delicious flavor rather than its nutritional or health-related benefits helped to curb hunger later in the day.
A Taste That Satisfies. Delectable, savory, juicy, crunchy, yummy . . . all good words to have running through your mind when you munch on something healthy. That's exactly what people in a study did when they ate a chocolate-raspberry protein bar. And eating the bar with those kinds of thoughts in mind made the morsels much more satisfying than when the study participants thought of the treat as a fiber- and vitamin-packed health bar. (Get dozens of healthful, pound-shedding recipes that pack a treat for your taste buds, too.)
Thinking Is Believing. Although nothing could be further from the truth, many people mistakenly believe that healthy, low-cal foods simply can't satisfy hunger the way tasty foods can -- and this type of thinking may help explain the study results. Are you ready to turn that perception upside down? Great! Here are some snacks that taste amazing:
Make your own nutty, toasty Peanut Energy Bars.
Add some Mexican flair to your fruit with Strawberry-Avocado Nachos.
Give fatty chips the heave-ho, and make these crunchy, salty Kale Chips.
Here are 10 more secrets to outwitting your appetite.
You don't have to be smarter than a quiz-show fifth-grader to learn how to control the urge to eat. Just follow these ingenious tips to keep your appetite under wraps:
Feed it protein for breakfast. You'll be less hungry later on and end up eating 267 fewer calories during the day. At least that's what happened on days when St. Louis University researchers gave overweight women two scrambled eggs and two slices of jelly-topped toast for breakfast rather than about half that protein.
Make it climb a flight of stairs. At home, store the most tempting foods way out of reach. For instance, Cornell University food psychologist Brian Wansink, PhD, keeps his favorite soda in a basement fridge. "Half the time I'm too lazy to run down there to get it, so I drink the water in the kitchen."
Sleep on it. People who don't get their 8 hours of ZZZs experience hormonal fluctuations that increase appetite, report researchers. Learn more about how sleep affects your diet.
Give it something else to think about. When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that it responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent.
Never let it see a heaping plate. The more food that's in front of you, the more you'll eat. So at a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day.
Put it under the lights. You consume fewer calories at a well-lit restaurant table than you do dining in a dark corner. "In the light, you're more self-conscious and worry that other patrons are watching what you eat," explains Wansink.
Talk it down. Entertaining friends with a great story doesn't give you much time to eat up, so you'll probably still have food on your plate when they're done. Once they're finished, call it quits, too.
Offer it a seat. If you sit down to snack -- and use utensils and a plate -- you'll eat fewer calories at subsequent meals.
Satisfy it with soup. Start lunch with about 130 calories worth of vegetable soup and you'll eat 20% fewer calories overall during lunch, say Penn State experts.
Give it little choice. Packages that contain assorted varieties of cookies, candy, dips, cheese, etc., make you want to try all the flavors. The effect is so powerful, says Wansink, that when people are given 10 colors of M&Ms to munch on, not 7, they eat 30% more!
In a recent study, thinking about a food's delicious flavor rather than its nutritional or health-related benefits helped to curb hunger later in the day.
A Taste That Satisfies. Delectable, savory, juicy, crunchy, yummy . . . all good words to have running through your mind when you munch on something healthy. That's exactly what people in a study did when they ate a chocolate-raspberry protein bar. And eating the bar with those kinds of thoughts in mind made the morsels much more satisfying than when the study participants thought of the treat as a fiber- and vitamin-packed health bar. (Get dozens of healthful, pound-shedding recipes that pack a treat for your taste buds, too.)
Thinking Is Believing. Although nothing could be further from the truth, many people mistakenly believe that healthy, low-cal foods simply can't satisfy hunger the way tasty foods can -- and this type of thinking may help explain the study results. Are you ready to turn that perception upside down? Great! Here are some snacks that taste amazing:
Make your own nutty, toasty Peanut Energy Bars.
Add some Mexican flair to your fruit with Strawberry-Avocado Nachos.
Give fatty chips the heave-ho, and make these crunchy, salty Kale Chips.
Here are 10 more secrets to outwitting your appetite.
You don't have to be smarter than a quiz-show fifth-grader to learn how to control the urge to eat. Just follow these ingenious tips to keep your appetite under wraps:
Feed it protein for breakfast. You'll be less hungry later on and end up eating 267 fewer calories during the day. At least that's what happened on days when St. Louis University researchers gave overweight women two scrambled eggs and two slices of jelly-topped toast for breakfast rather than about half that protein.
Make it climb a flight of stairs. At home, store the most tempting foods way out of reach. For instance, Cornell University food psychologist Brian Wansink, PhD, keeps his favorite soda in a basement fridge. "Half the time I'm too lazy to run down there to get it, so I drink the water in the kitchen."
Sleep on it. People who don't get their 8 hours of ZZZs experience hormonal fluctuations that increase appetite, report researchers. Learn more about how sleep affects your diet.
Give it something else to think about. When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that it responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent.
Never let it see a heaping plate. The more food that's in front of you, the more you'll eat. So at a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day.
Put it under the lights. You consume fewer calories at a well-lit restaurant table than you do dining in a dark corner. "In the light, you're more self-conscious and worry that other patrons are watching what you eat," explains Wansink.
Talk it down. Entertaining friends with a great story doesn't give you much time to eat up, so you'll probably still have food on your plate when they're done. Once they're finished, call it quits, too.
Offer it a seat. If you sit down to snack -- and use utensils and a plate -- you'll eat fewer calories at subsequent meals.
Satisfy it with soup. Start lunch with about 130 calories worth of vegetable soup and you'll eat 20% fewer calories overall during lunch, say Penn State experts.
Give it little choice. Packages that contain assorted varieties of cookies, candy, dips, cheese, etc., make you want to try all the flavors. The effect is so powerful, says Wansink, that when people are given 10 colors of M&Ms to munch on, not 7, they eat 30% more!
Easy Ways to Get 5 Fruits & Veggies Each Day
Tricks for Healthy Treats, -- By Laura Bofinger, Staff Writer
"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.
Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.
With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.
Tips and Tricks
- Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
- Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
- Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
- Use chunky salsa instead of thick, creamy snack dips.
- Drink 100% juice instead of addictive coffee, tea, or soda.
- Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
- Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
- Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
- Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
- When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It'll save you time later on.
- Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
- If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
- Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
- Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
- Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.
One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans
"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.
Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.
With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.
Tips and Tricks
- Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
- Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
- Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
- Use chunky salsa instead of thick, creamy snack dips.
- Drink 100% juice instead of addictive coffee, tea, or soda.
- Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
- Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
- Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
- Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
- When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It'll save you time later on.
- Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
- If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
- Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
- Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
- Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.
One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans
Friday, June 11, 2010
Diet-Friendly Alcohol Choices
Choose Wisely to Stay On Track
A key to any successful lifestyle change is moderation. While you may be sticking to a healthier eating plan on most days, certain occasions call for a bit of relaxation, oftentimes in the form of an alcoholic drink. While alcohol is fat-free and low in carbs, it's important to remember that it's the calories that count when it comes to weight management. As you know, alcohol and dieting don’t mix well—your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel.
Even if you are careful about your alcohol consumption, all drinks are not created equal on the dieting scale and some choices are better than others. Here's a short guide to the calorie contents of different types of alcohol. Use it as a quick resource so you can make the best alcohol choices while sticking to your dietary goals.
Wine: The Most Diet-Friendly Choice
If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.
Here is the nutritional information for some popular wines per ounce:
Wine - Calories Carbs Per 5-oz Serving
Chardonnay, cal 20, carb 0.4 g, 100 cal, 2 carbs
Pinot Grigio 20 0.4 g 100 cal, 2 carbs
Zinfandel White Wine 20 0.4 g, 100 cal, 2 carbs
Cabernet Sauvignon 20 0.8 g 100 cal, 4 carbs
Merlot Red Wine 20 0.8 g, 100 cal, 4 carbs
Hard Liquor: Easy on Your Diet
Hard liquor is higher in calories per ounce than wine, and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use calorie-free mixers like diet soda or diet tonic water. One shot glass or mixed drink will contain about 1.5 ounces of hard liquor.
Here is the nutritional information for some favorites, based on one ounce:
Hard Liquor - Calories Carbs Per 1.5-oz Serving
Vermouth 32 0.2g 64 cal, 0.4 carb
Coconut Rum 51 5.3 g 77 cal, 8 carb
Beefeater Gin 65 0 98 cal, 0 carb
Rye Whiskey 69 0 104 cal, 0 carb
Scotch Whiskey 69 0, 104 cal, 0 carb
White Rum 69 0 104 cal, 0 carb
Vodka 69 0, 104 cal, 0 carb
Cognac 69 0 104 cal, 3 carb
Tequila 69 0 104 cal, 8 carb
Gilbey’s Gin 79 0 119 cal, 0 carb
Beer: Raise Your Glass with Care
Beer is the next best choice for dieters with, about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.
Here is the nutritional information for different types of beer, based on a single ounce:
Beer - Calories Carbs Per 12-oz Serving
"Light" Beer 103 11 g 155 cal, 17 carbs
Draft Beer 103 11 g, 155 cal, 17 carbs
Lager 103 11 g, 155 cal, 17 carbs
Ale 103 11 g, 155 cal, 17 carbs
Liqueur: Small but Potent
Sometimes the words "cordial" and "liqueur" are used interchangeably since both drinks are flavored, very sweet and often served as (or with) dessert. Liqueurs can be served alone, over ice, with coffee, or mixed with cream or other mixers. Adding mixers will increase the calorie and fat content of your drink. Whether served alone or in a cocktail, one liqueur serving is about 1.5 ounces. While tasty, liqueurs pack the most calories per ounce, so enjoy them sparingly.
Here is the nutritional information for common liqueurs, per one-ounce serving:
Liqueur - Calories Carbs Per 1.5-oz Serving
Chocolate Liqueur 103 11 g 155 cal, 17 carbs
Mint Liqueur 103 cal, 11 g, 155 cal, 17 carbs
Peppermint Liqueur 103 cal, 11 g, 155 cal, 17 carbs
Strawberry Liqueur 103 cal, 11 g, 155 cal, 17 carbs
If you budget your calories carefully, you can safely afford to have a drink or two on a special occasion. But beware—drinking loosens your inhibitions and may make you eat without thinking. From a health standpoint, calories aren't the only thing to consider. Practice moderation (no more than one drink daily for women and no more than two drinks daily for men) and consider other potential health benefits of different types of alcohol. Most health experts recommend the following hierarchy: choose red wine over white wine; choose wine over beer; choose darker beers over lighter beers; and choose beer over liquor and liqueur.
A key to any successful lifestyle change is moderation. While you may be sticking to a healthier eating plan on most days, certain occasions call for a bit of relaxation, oftentimes in the form of an alcoholic drink. While alcohol is fat-free and low in carbs, it's important to remember that it's the calories that count when it comes to weight management. As you know, alcohol and dieting don’t mix well—your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel.
Even if you are careful about your alcohol consumption, all drinks are not created equal on the dieting scale and some choices are better than others. Here's a short guide to the calorie contents of different types of alcohol. Use it as a quick resource so you can make the best alcohol choices while sticking to your dietary goals.
Wine: The Most Diet-Friendly Choice
If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.
Here is the nutritional information for some popular wines per ounce:
Wine - Calories Carbs Per 5-oz Serving
Chardonnay, cal 20, carb 0.4 g, 100 cal, 2 carbs
Pinot Grigio 20 0.4 g 100 cal, 2 carbs
Zinfandel White Wine 20 0.4 g, 100 cal, 2 carbs
Cabernet Sauvignon 20 0.8 g 100 cal, 4 carbs
Merlot Red Wine 20 0.8 g, 100 cal, 4 carbs
Hard Liquor: Easy on Your Diet
Hard liquor is higher in calories per ounce than wine, and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use calorie-free mixers like diet soda or diet tonic water. One shot glass or mixed drink will contain about 1.5 ounces of hard liquor.
Here is the nutritional information for some favorites, based on one ounce:
Hard Liquor - Calories Carbs Per 1.5-oz Serving
Vermouth 32 0.2g 64 cal, 0.4 carb
Coconut Rum 51 5.3 g 77 cal, 8 carb
Beefeater Gin 65 0 98 cal, 0 carb
Rye Whiskey 69 0 104 cal, 0 carb
Scotch Whiskey 69 0, 104 cal, 0 carb
White Rum 69 0 104 cal, 0 carb
Vodka 69 0, 104 cal, 0 carb
Cognac 69 0 104 cal, 3 carb
Tequila 69 0 104 cal, 8 carb
Gilbey’s Gin 79 0 119 cal, 0 carb
Beer: Raise Your Glass with Care
Beer is the next best choice for dieters with, about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.
Here is the nutritional information for different types of beer, based on a single ounce:
Beer - Calories Carbs Per 12-oz Serving
"Light" Beer 103 11 g 155 cal, 17 carbs
Draft Beer 103 11 g, 155 cal, 17 carbs
Lager 103 11 g, 155 cal, 17 carbs
Ale 103 11 g, 155 cal, 17 carbs
Liqueur: Small but Potent
Sometimes the words "cordial" and "liqueur" are used interchangeably since both drinks are flavored, very sweet and often served as (or with) dessert. Liqueurs can be served alone, over ice, with coffee, or mixed with cream or other mixers. Adding mixers will increase the calorie and fat content of your drink. Whether served alone or in a cocktail, one liqueur serving is about 1.5 ounces. While tasty, liqueurs pack the most calories per ounce, so enjoy them sparingly.
Here is the nutritional information for common liqueurs, per one-ounce serving:
Liqueur - Calories Carbs Per 1.5-oz Serving
Chocolate Liqueur 103 11 g 155 cal, 17 carbs
Mint Liqueur 103 cal, 11 g, 155 cal, 17 carbs
Peppermint Liqueur 103 cal, 11 g, 155 cal, 17 carbs
Strawberry Liqueur 103 cal, 11 g, 155 cal, 17 carbs
If you budget your calories carefully, you can safely afford to have a drink or two on a special occasion. But beware—drinking loosens your inhibitions and may make you eat without thinking. From a health standpoint, calories aren't the only thing to consider. Practice moderation (no more than one drink daily for women and no more than two drinks daily for men) and consider other potential health benefits of different types of alcohol. Most health experts recommend the following hierarchy: choose red wine over white wine; choose wine over beer; choose darker beers over lighter beers; and choose beer over liquor and liqueur.
Thursday, June 10, 2010
12-Minute Pilates Abs Workout
http://www.sparkpeople.com/resource/fitness_articles.asp?id=996
I have done this routine and honey they are tough and you can definitely feel it!
About This Workout
This workout will help you strengthen (and stretch) your abdominals, obliques and lower back—without any equipment. Coach Nicole will take you through one short set of 11 Pilates exercises (plus stretches) for a complete core challenge. If you're new to Pilates, we recommend that you watch our short Intro to Pilates video first.
Length: 12 minutes
Equipment: Body weight, mat (optional, for cushioning)
Type of Workout: Strength training (toning) & flexibility
Muscles Worked: Core (abs, obliques, lower back)
Fitness Level: Beginning to advanced; since this workout has few transitions, it may also be suitable for individuals with limited mobility.
Impact: Low-impact
Safety Precautions: A mat will help cushion your body while lying on the floor. Shoes are optional during this Pilates workout. Always work at your own pace and level, using modifications whenever necessary.
Extra Tip: Only complete as many exercises as you can using good form, taking a break as needed. As you progress, try to finish the entire video. If you're new to Pilates, some of these exercises will cause fatigue in your neck muscles, but the more you practice the stronger your neck will become. If necessary, use one hand for light support behind your head and neck during exercises, or relax back down to the mat until you're ready to go again.
Viewing Tips
You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
While this workout will take you through just one set (4-10 repetitions) of each exercise, they all focus on the same muscle groups. Doing multiple sets of this video is not necessary, especially since Pilates exercises are not designed to work muscles to complete fatigue.
To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
I have done this routine and honey they are tough and you can definitely feel it!
About This Workout
This workout will help you strengthen (and stretch) your abdominals, obliques and lower back—without any equipment. Coach Nicole will take you through one short set of 11 Pilates exercises (plus stretches) for a complete core challenge. If you're new to Pilates, we recommend that you watch our short Intro to Pilates video first.
Length: 12 minutes
Equipment: Body weight, mat (optional, for cushioning)
Type of Workout: Strength training (toning) & flexibility
Muscles Worked: Core (abs, obliques, lower back)
Fitness Level: Beginning to advanced; since this workout has few transitions, it may also be suitable for individuals with limited mobility.
Impact: Low-impact
Safety Precautions: A mat will help cushion your body while lying on the floor. Shoes are optional during this Pilates workout. Always work at your own pace and level, using modifications whenever necessary.
Extra Tip: Only complete as many exercises as you can using good form, taking a break as needed. As you progress, try to finish the entire video. If you're new to Pilates, some of these exercises will cause fatigue in your neck muscles, but the more you practice the stronger your neck will become. If necessary, use one hand for light support behind your head and neck during exercises, or relax back down to the mat until you're ready to go again.
Viewing Tips
You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
While this workout will take you through just one set (4-10 repetitions) of each exercise, they all focus on the same muscle groups. Doing multiple sets of this video is not necessary, especially since Pilates exercises are not designed to work muscles to complete fatigue.
To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
Sip Your Way to a Flat Belly!
There is a potion that magically strips away pounds from your body, improves your overall health, lengthens your life, makes you more attractive to the opposite sex, and keeps you lean forever. Even better, you can have as much of this magic weight-loss potion as you want, for free, and start stripping away pounds—perhaps even several dozen pounds this year alone—without exercise, without dieting, without visiting the set of Nip/Tuck.
What is this magical elixir? It’s water.
Really? Really. You don't even need to mix in that fancy fat-burning stuff from the vitamin store. In fact, the less you supplement your food and beverage intake, the more weight you’ll lose (and the more money you’ll save). Keep reading this five-point plan from the new book Drink This, Not That! and begin your no diet weight-loss goals today. You'll sip your way to a flat belly in record time--and keep it well beyond summer.
Step 1: Swear Off the Soda and Iced Tea
(Annual Weight Loss: 18 Pounds!)
The National Health and Nutrition Examination Survey measured where most of our calories come from. Researchers broke up America’s food intake into 143 different categories and discovered, to their horror, that the category making up the largest percentage of our calorie intake—7.1 percent, to be exact—was not a food at all. It was soda. (Vegetables, on the other hand, accounted for only 6.5 percent of our intake. Chicken and fish together only added up to 5.7 percent.) To put that into perspective, if you ate an average of 2,500 calories a day, and you cut 7 percent of your calories, you’d automatically drop down to 2,325, a difference that would save you 1.5 pounds per month. You could be 9 pounds lighter in 6 months by going cold-turkey today! Another thing to remember: You're far better off eating your vitamins than drinking them. Here are 40 foods with scientifically proven superpowers.
Step 2: Drink 8 Cups of Water Every Day
(Annual Weight Loss: 26 Pounds!)
Yes, the magic elixir really does have amazing powers. In one study, a group of 173 overweight women were put through diet and nutrition training using mainstream diet programs. Researchers then followed them for 10 months, with dietary and body composition being recorded up to 12 months after the classes. All women in the program lost weight, but those drinking more water lost more weight. Drinking more than 1 liter of water per day (nearly 4½ cups) was associated with an extra 5.07 pounds lost in 12 months.
And researchers from the University of Utah found that people who drink the most water have higher metabolisms. In a study, subjects drank 4, 8, or 12 cups of water each day.
Those who drank at least 8 cups reported better concentration and higher energy levels, and tests showed that they were burning more calories than the 4-cups-a-day group.
Of course, if you're looking to lose weight, diet is only half the equation. For the other half, check out our list of the 100 best fitness tips ever written. Your best beach body awaits!
Step 3: Enjoy One, Two, or Even Three Yogurt-Based Smoothies a Day
(Annual Weight Loss: 10 Pounds!)
I love the sound of a cranking blender. But a combination of ice, dairy, and fruit does more than just make a teeth-rattling cacophony in your kitchen. It also helps strip pounds from your body.
There are three simple reasons why: Smoothies take little time to make (so you can quash your hunger pangs quickly), they’re packed with nutrition (especially if you start with Greek yogurt and add berries, whey protein, and some flax), and their thickness takes up a lot of space in your stomach, crowding out the Doritos. In fact, researchers at Purdue University found that people stayed fuller longer when they drank thick drinks than when they drank thin ones, and a study at Penn State found that people who drank yogurt shakes that had been blended until they doubled in volume ate 96 fewer calories a day than those consuming thinner drinks.
And speaking of deceptively unhealthy foods, check our must-know roundup of 30 “Health” Foods That Aren’t. You'll be shocked to learn how smoothies, salads and veggie wraps--among other seemingly healthful fare--might be sabotaging your weight-loss goals thanks to deceptive marketing practices.
Step 4: Avoid Juice Drinks
(Annual Weight Loss: 19 Pounds!)
Imagine a world in which we called products what they really were: Hungry Man Dinners would be called Lonely Man Dinners. ESPN would be called the Fat Nerds Yap about Jocks Channel. And SunnyD would be called Obesi-D because there’s nothing sunny about a drink marketed to kids that looks and tastes like juice, but is 95 percent water and corn syrup.
While even 100 percent juice has its problems, juice drinks and their ilk are the worse offenders. One 16-ounce bottle of SunnyD Smooth packs a whopping 180 straight-up empty calories and 40 grams of sugar. If you drink one a day, cut it out. You’ll lose 19 pounds in a year!
And SunnyD is just the beginning. See the worst beverages in the supermarket for a complete list of jaw-dropping drinks--and their healthier alternatives.
Step 5: Drink Coffee, Not Coffee Drinks
(Annual Weight Loss: 18 Pounds!)
Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opted for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar. So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap.
Now, budding mathematicians among you may notice that all this adds up to a whopping 91 pounds lost in a single year. This is not good news if you weigh 125. (However, travel just got a lot cheaper because now you can mail yourself all over the world.) Fact is, unless you're currently engaging in all of the bad habits above, you probably don't have 91 pounds to lose.
But this five-point plan illustrates how extraordinarily easy it is to shed extra weight—a lot of weight—just by watching what we drink. And that, my friends, is something worth raising a glass to.
What is this magical elixir? It’s water.
Really? Really. You don't even need to mix in that fancy fat-burning stuff from the vitamin store. In fact, the less you supplement your food and beverage intake, the more weight you’ll lose (and the more money you’ll save). Keep reading this five-point plan from the new book Drink This, Not That! and begin your no diet weight-loss goals today. You'll sip your way to a flat belly in record time--and keep it well beyond summer.
Step 1: Swear Off the Soda and Iced Tea
(Annual Weight Loss: 18 Pounds!)
The National Health and Nutrition Examination Survey measured where most of our calories come from. Researchers broke up America’s food intake into 143 different categories and discovered, to their horror, that the category making up the largest percentage of our calorie intake—7.1 percent, to be exact—was not a food at all. It was soda. (Vegetables, on the other hand, accounted for only 6.5 percent of our intake. Chicken and fish together only added up to 5.7 percent.) To put that into perspective, if you ate an average of 2,500 calories a day, and you cut 7 percent of your calories, you’d automatically drop down to 2,325, a difference that would save you 1.5 pounds per month. You could be 9 pounds lighter in 6 months by going cold-turkey today! Another thing to remember: You're far better off eating your vitamins than drinking them. Here are 40 foods with scientifically proven superpowers.
Step 2: Drink 8 Cups of Water Every Day
(Annual Weight Loss: 26 Pounds!)
Yes, the magic elixir really does have amazing powers. In one study, a group of 173 overweight women were put through diet and nutrition training using mainstream diet programs. Researchers then followed them for 10 months, with dietary and body composition being recorded up to 12 months after the classes. All women in the program lost weight, but those drinking more water lost more weight. Drinking more than 1 liter of water per day (nearly 4½ cups) was associated with an extra 5.07 pounds lost in 12 months.
And researchers from the University of Utah found that people who drink the most water have higher metabolisms. In a study, subjects drank 4, 8, or 12 cups of water each day.
Those who drank at least 8 cups reported better concentration and higher energy levels, and tests showed that they were burning more calories than the 4-cups-a-day group.
Of course, if you're looking to lose weight, diet is only half the equation. For the other half, check out our list of the 100 best fitness tips ever written. Your best beach body awaits!
Step 3: Enjoy One, Two, or Even Three Yogurt-Based Smoothies a Day
(Annual Weight Loss: 10 Pounds!)
I love the sound of a cranking blender. But a combination of ice, dairy, and fruit does more than just make a teeth-rattling cacophony in your kitchen. It also helps strip pounds from your body.
There are three simple reasons why: Smoothies take little time to make (so you can quash your hunger pangs quickly), they’re packed with nutrition (especially if you start with Greek yogurt and add berries, whey protein, and some flax), and their thickness takes up a lot of space in your stomach, crowding out the Doritos. In fact, researchers at Purdue University found that people stayed fuller longer when they drank thick drinks than when they drank thin ones, and a study at Penn State found that people who drank yogurt shakes that had been blended until they doubled in volume ate 96 fewer calories a day than those consuming thinner drinks.
And speaking of deceptively unhealthy foods, check our must-know roundup of 30 “Health” Foods That Aren’t. You'll be shocked to learn how smoothies, salads and veggie wraps--among other seemingly healthful fare--might be sabotaging your weight-loss goals thanks to deceptive marketing practices.
Step 4: Avoid Juice Drinks
(Annual Weight Loss: 19 Pounds!)
Imagine a world in which we called products what they really were: Hungry Man Dinners would be called Lonely Man Dinners. ESPN would be called the Fat Nerds Yap about Jocks Channel. And SunnyD would be called Obesi-D because there’s nothing sunny about a drink marketed to kids that looks and tastes like juice, but is 95 percent water and corn syrup.
While even 100 percent juice has its problems, juice drinks and their ilk are the worse offenders. One 16-ounce bottle of SunnyD Smooth packs a whopping 180 straight-up empty calories and 40 grams of sugar. If you drink one a day, cut it out. You’ll lose 19 pounds in a year!
And SunnyD is just the beginning. See the worst beverages in the supermarket for a complete list of jaw-dropping drinks--and their healthier alternatives.
Step 5: Drink Coffee, Not Coffee Drinks
(Annual Weight Loss: 18 Pounds!)
Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opted for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar. So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap.
Now, budding mathematicians among you may notice that all this adds up to a whopping 91 pounds lost in a single year. This is not good news if you weigh 125. (However, travel just got a lot cheaper because now you can mail yourself all over the world.) Fact is, unless you're currently engaging in all of the bad habits above, you probably don't have 91 pounds to lose.
But this five-point plan illustrates how extraordinarily easy it is to shed extra weight—a lot of weight—just by watching what we drink. And that, my friends, is something worth raising a glass to.
Wednesday, June 9, 2010
Burn 300 Calories in 30 minutes
If you're trying to burn calories and lose weight using cardio machines, I have a challenge for you: Put down the magazine, turn off the television and (gasp) stop looking at your watch. Okay, you can keep the walkman, but everything else has to go. Why the drastic measures? If you aren't paying attention, you may not be working as hard as you think.
Cardio Workouts at the Gym
The following workouts should give you some ideas on how to spice up your workouts and burn more calories by raising and lowering the intensity. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.
For each exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch.
Treadmill
Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).
2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
2 Minutes: Lower ramps and resistance to comfortable level. PE=5
6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
Repeat entire cycle for remaining time. Calories Burned: 250-300 (based on 140 lb person)
Bike
Using the manual program, enter your workout time as 30 minutes and choose appropriate level
5 Minutes: Cycle at a comfortable pace. PE=5.
5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8.
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: At current level, increase a level each minute. PE=7-8.
Calories Burned: 245 (based on 140 lb person)
Hit the Road
Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
Warm up with a brisk walk/slow jog for 5-10 minutes.
Jog/walk briskly for 3 minutes
Sprint or speed walk for 30 seconds
Repeat this cycle 6 for the remaining time, keeping PE between 5-8.
As you can see, it's easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly.
Use this technique with any cardio activity to keep things interesting!
Cardio Workouts at the Gym
The following workouts should give you some ideas on how to spice up your workouts and burn more calories by raising and lowering the intensity. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.
For each exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch.
Treadmill
Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).
1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
3 Minutes: Walk or jog at a steady pace. PE=5
Repeat entire cycle for 30 or more minutes. Calories burned: 320 (based on 140 lb person)
Elliptical Trainer
Using manual program, enter workout time as 30 minutes and choose appropriate level
2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
2 Minutes: Lower ramps and resistance to comfortable level. PE=5
6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
Repeat entire cycle for remaining time. Calories Burned: 250-300 (based on 140 lb person)
Bike
Using the manual program, enter your workout time as 30 minutes and choose appropriate level
5 Minutes: Cycle at a comfortable pace. PE=5.
5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8.
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: At current level, increase a level each minute. PE=7-8.
Calories Burned: 245 (based on 140 lb person)
Hit the Road
Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
Warm up with a brisk walk/slow jog for 5-10 minutes.
Jog/walk briskly for 3 minutes
Sprint or speed walk for 30 seconds
Repeat this cycle 6 for the remaining time, keeping PE between 5-8.
As you can see, it's easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly.
Use this technique with any cardio activity to keep things interesting!
Tuesday, June 8, 2010
Take this Quiz, Never Lose Your Motivation Again!
By Dean Anderson, Behavioral Psychology Expert
There are several kinds of motivation problems that people run into, and each requires a different set of strategies. Let's start here with a little quiz to find out which motivational problems you might be dealing with.
Get out a small piece of paper to mark your answers to the following five questions. Respond to each statement with "True" if you think it applies to you more often than not or "False" if you think it doesn’t apply most of the time. Next, indicate on a scale of 1-10, how big of a role you think the statement plays in your motivation problems. If you think it plays almost no role, give it a one. If you think it is by far the most important factor in your motivation problems, give it a 10.
1. True or False: My motivation seems to depend on what the scale (or tape measure, fit of my clothes, etc.) says. I feel motivated when I see results, but unmotivated when I don’t. SCORE (1-10): _____
2. True or False: I feel like I am in a constant battle with myself. In my “normal” state, I want to eat whatever I like, whenever I want it, and/or my body just naturally gravitates towards the couch. It’s very hard to make myself do what I know I need to do. SCORE (1-10): _____
3. True or False: I really want to eat healthy and exercise most of the time, but I just can’t seem to resist the temptations that I run into most days. SCORE (1-10): _____
4. True or False: I think I would do much better if I had more control over my life and my time. There are just so many demands on me that I can’t fit exercise and healthy meals into my day as often as I want to. SCORE (1-10): _____
5. True or False: I do well for a few hours (or days or weeks), but then I have a bad time and things really go downhill. All I see is what I did wrong, not all the things I did well. I get flooded with negative feelings, and just want to give up. SCORE (1-10): _____
Interpret Your Results: Identifying Problems & Solutions
QUESTION 1
If you marked this statement True, and gave it a high score (5+), you are relying too much on external (extrinsic) forms of motivation and need to work on developing your internal (intrinsic) motivation.
There is nothing at all wrong with extrinsic motivation—we all need to see some concrete, measurable progress towards equally concrete and measurable goals. But, since these external results are so fickle and unpredictable when it comes to weight loss, you also need some internal motivation to keep you going when the scale (or your body) isn’t cooperating with your expectations. Here’s a simple exercise you can do to find out which sources of internal motivation might work best for you:
Imagine you live on a planet where scales and mirrors have never existed, where everyone wears one-size-fits-all unisex robes that effectively disguise their actual physical appearances. There are no standard height and weight charts, and your doctor has never heard of the Body Mass Index or waist-to-hip ratios. How will you decide whether your body is the way you want it to be? If you decide some changes are necessary, how will you know whether you are making progress towards those changes?
For example, ask yourself how you’re handling everyday tasks, like squatting down to pick something up, getting up from a chair, or working on your feet all day. If you’re carrying some extra weight, it may begin to affect your performance or comfort level when doing these activities. To make things easier, you may decide to reduce your calorie intake to get back down to a manageable size and building strength to make moving easier. Set a concrete, measurable goal that will make you feel better—like getting up out of the chair without using your arms—and set up an exercise program that will strengthen your muscles and improve your endurance. Keep track of your progress by noticing changes in your ability to handle your daily activities. Use the same approach if your physical condition is causing problems with your moods or energy levels. Remember when you felt mostly good and ask yourself what you did to feel that way (not what your weight may have been). Start doing more of what you did then, as best you can, and experiment with different exercises and foods until you come up with options that help you feel the way you want to.
You get the basic idea here: weight is not the real problem, and losing weight is not the real solution. The problem is how you feel and what you can do. The solution is doing things that make you feel better (physically and mentally) and improve your functional abilities. To find out what those things are, you need to look inside yourself and observe what happens when you try different things. Once you have some ideas along these lines, try to turn them into specific goals and measurable outcomes you can incorporate into your SparkPeople program.
QUESTION 2
If you answered True to this statement and gave it a high score (5+), you may have some inaccurate assumptions about what motivation means and feels like.
Many people seem to think that "being motivated" means not having to struggle with opposing desires. Not so. It is our nature as human beings to pursue both the gratification of our senses (eating what we like when we want it) and the psychological gratification of achieving meaningful but more abstract goals (being healthy, fit or attractive).
Judging one of these pursuits as superior to the other is to deny half of what and who you are, and set yourself up for endless inner conflict and turmoil—not exactly the stuff motivation is made of, right?
Your motivation will be much stronger and consistent when you focus on making conscious choices about what you can do consistently to meet all of your needs and desires.
QUESTIONS 3 and 4
A True response to either or both of these questions and a high score (5+) indicate that you may be assuming that your behavior is dictated by external factors (the needs of other people or the “appeal” of tasty foods), rather than by internal factors (your own values and decision-making processes). It is very difficult, if not impossible, to stay motivated when you believe you have little choice about what to do or how to manage your own feelings and desires.
One thing you can do to begin transforming these assumptions about who or what is controlling your behavior and choices, is to put the "I" back into your vocabulary. Take a closer look at how you define problems and situations in words. When you start using "I" statements to describe problems, as suggested there, you will automatically reprogram your mind to look for ways you can put yourself in control of what you think, feel, and do.
QUESTION 5
If you answered True to this and gave it a high score (5+), you probably struggle with some strong either/or and all-or-nothing thought patterns, as well as an overdose of perfectionism. These habits are real motivation-killers. The emotional upset they cause when things inevitably don’t go perfectly makes it impossible to stay focused on what really matters: what you can learn from your slip-ups to do better next time.
Unfortunately, just telling yourself to stop being such a perfectionist and to start thinking in both/and terms rarely solves this problem. You need to learn more about how this problem develops and how to effectively break the cycle of pessimism and self-defeat.
There are several kinds of motivation problems that people run into, and each requires a different set of strategies. Let's start here with a little quiz to find out which motivational problems you might be dealing with.
Get out a small piece of paper to mark your answers to the following five questions. Respond to each statement with "True" if you think it applies to you more often than not or "False" if you think it doesn’t apply most of the time. Next, indicate on a scale of 1-10, how big of a role you think the statement plays in your motivation problems. If you think it plays almost no role, give it a one. If you think it is by far the most important factor in your motivation problems, give it a 10.
1. True or False: My motivation seems to depend on what the scale (or tape measure, fit of my clothes, etc.) says. I feel motivated when I see results, but unmotivated when I don’t. SCORE (1-10): _____
2. True or False: I feel like I am in a constant battle with myself. In my “normal” state, I want to eat whatever I like, whenever I want it, and/or my body just naturally gravitates towards the couch. It’s very hard to make myself do what I know I need to do. SCORE (1-10): _____
3. True or False: I really want to eat healthy and exercise most of the time, but I just can’t seem to resist the temptations that I run into most days. SCORE (1-10): _____
4. True or False: I think I would do much better if I had more control over my life and my time. There are just so many demands on me that I can’t fit exercise and healthy meals into my day as often as I want to. SCORE (1-10): _____
5. True or False: I do well for a few hours (or days or weeks), but then I have a bad time and things really go downhill. All I see is what I did wrong, not all the things I did well. I get flooded with negative feelings, and just want to give up. SCORE (1-10): _____
Interpret Your Results: Identifying Problems & Solutions
QUESTION 1
If you marked this statement True, and gave it a high score (5+), you are relying too much on external (extrinsic) forms of motivation and need to work on developing your internal (intrinsic) motivation.
There is nothing at all wrong with extrinsic motivation—we all need to see some concrete, measurable progress towards equally concrete and measurable goals. But, since these external results are so fickle and unpredictable when it comes to weight loss, you also need some internal motivation to keep you going when the scale (or your body) isn’t cooperating with your expectations. Here’s a simple exercise you can do to find out which sources of internal motivation might work best for you:
Imagine you live on a planet where scales and mirrors have never existed, where everyone wears one-size-fits-all unisex robes that effectively disguise their actual physical appearances. There are no standard height and weight charts, and your doctor has never heard of the Body Mass Index or waist-to-hip ratios. How will you decide whether your body is the way you want it to be? If you decide some changes are necessary, how will you know whether you are making progress towards those changes?
For example, ask yourself how you’re handling everyday tasks, like squatting down to pick something up, getting up from a chair, or working on your feet all day. If you’re carrying some extra weight, it may begin to affect your performance or comfort level when doing these activities. To make things easier, you may decide to reduce your calorie intake to get back down to a manageable size and building strength to make moving easier. Set a concrete, measurable goal that will make you feel better—like getting up out of the chair without using your arms—and set up an exercise program that will strengthen your muscles and improve your endurance. Keep track of your progress by noticing changes in your ability to handle your daily activities. Use the same approach if your physical condition is causing problems with your moods or energy levels. Remember when you felt mostly good and ask yourself what you did to feel that way (not what your weight may have been). Start doing more of what you did then, as best you can, and experiment with different exercises and foods until you come up with options that help you feel the way you want to.
You get the basic idea here: weight is not the real problem, and losing weight is not the real solution. The problem is how you feel and what you can do. The solution is doing things that make you feel better (physically and mentally) and improve your functional abilities. To find out what those things are, you need to look inside yourself and observe what happens when you try different things. Once you have some ideas along these lines, try to turn them into specific goals and measurable outcomes you can incorporate into your SparkPeople program.
QUESTION 2
If you answered True to this statement and gave it a high score (5+), you may have some inaccurate assumptions about what motivation means and feels like.
Many people seem to think that "being motivated" means not having to struggle with opposing desires. Not so. It is our nature as human beings to pursue both the gratification of our senses (eating what we like when we want it) and the psychological gratification of achieving meaningful but more abstract goals (being healthy, fit or attractive).
Judging one of these pursuits as superior to the other is to deny half of what and who you are, and set yourself up for endless inner conflict and turmoil—not exactly the stuff motivation is made of, right?
Your motivation will be much stronger and consistent when you focus on making conscious choices about what you can do consistently to meet all of your needs and desires.
QUESTIONS 3 and 4
A True response to either or both of these questions and a high score (5+) indicate that you may be assuming that your behavior is dictated by external factors (the needs of other people or the “appeal” of tasty foods), rather than by internal factors (your own values and decision-making processes). It is very difficult, if not impossible, to stay motivated when you believe you have little choice about what to do or how to manage your own feelings and desires.
One thing you can do to begin transforming these assumptions about who or what is controlling your behavior and choices, is to put the "I" back into your vocabulary. Take a closer look at how you define problems and situations in words. When you start using "I" statements to describe problems, as suggested there, you will automatically reprogram your mind to look for ways you can put yourself in control of what you think, feel, and do.
QUESTION 5
If you answered True to this and gave it a high score (5+), you probably struggle with some strong either/or and all-or-nothing thought patterns, as well as an overdose of perfectionism. These habits are real motivation-killers. The emotional upset they cause when things inevitably don’t go perfectly makes it impossible to stay focused on what really matters: what you can learn from your slip-ups to do better next time.
Unfortunately, just telling yourself to stop being such a perfectionist and to start thinking in both/and terms rarely solves this problem. You need to learn more about how this problem develops and how to effectively break the cycle of pessimism and self-defeat.
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