Weight Loss Tips & Useful Items

NEGATIVE CALORIE FOODS 

foods that take more energy to digest than the energy the food contains.

  • asparagus
  • beet root
  • broccoli
  • cabbage 
  • carrot
  • cauliflower
  • celerychicory
  • hot chili 
  • cucumber
  • garden cress
  • garlic
  • green beans
  • lettuce
  • onion
  • radish
  • spinach
  • turnip
  • zucchini
  • negative calorie fruits apple
  • blueberries
  • cantaloupe
  • cranberry
  • grapefruit honeydew 
  • lemon/lime
  • mango
  • orange
  • papaya
  • peach
  • pineapple 
  • raspberry
  • strawberry
  • tomato
  • tangerine
  •  turnip


    1.      drink lots of ice cold ice water, about 8-10 glasses a day, or 2 every hour.  even diet sodas, drink them ice cold with ice in it.  your body will burn calories warming them to body temperature.  your body does this to anything extremely cold that you drink or eat.     

    2.      when you are having a craving, chew the food in your mouth until it’s impossible to keep chewing.

    3.      carry a water bottle around eveywhere with you, filling it up every time it runs out with ice water to burn cals fast. 

    4.      throw away the foods you think you’ll binge on.

    5.      sitting up straight and having good posture burns 10% more calories than when you slouch. 

    6.      Have a support system.

    7.    Chew gum if you need to cook or bake so you won’t eat any of the food.

    8.    Before you dig into that cake, bag of chips, candy, or whatever, take a deep breath and count to 100. usually by the time you get to 100    you will have convinced yourself that you don’t really want it. 

    9.  eat lots of fiber. it makes you feel full and takes fat with it out of your body.

    the natural cleansing helps improve both your energy level and overall feeling of wellness.

    10.  if you’re right handed, eat with your left hand. it will take a lot longer to get the food to your mouth. 

    11.   fidgeting burns 500-800 extra calories a day. suck in your tummy and squeeze your buns, bounce your legs, sway side to side, swing your feet, ect. 

    12.  get more exercise. on top of working out or dancing or whatever you do, increase your daily exercise other ways. take stairs instead of elevators or escalators. walk your dog. walk to the corner store instead of driving. choose the parking spot farthest from the store when you do drive. sneak extra movement in wherever you can. every little bit burns a few more calories. 

    13.  if you work out early in the morning before you’ve eaten anything, you’re going to be burning maximum fat. if you eat before workout out, you’re just going to burn off the food rather than fat. so, avoid eating an hour before your work out. you should also avoid eating right after you exercise because your body will stop burning fat and go straight to burning to the food.

    14.  go for long walks. it not only burns calories and keeps you away from food, but can be relaxing and of course, healthy. 

    15.  when you lose weight reward yourself with something you want. shopping is always good. you’ll be so happy to see yourself fit into a size smaller! 

    16.  always have the radio on and get into the habit of dancing along. you may look like a fool but you’ll burn calories.

    17.  make a notebook of thinspiration - notes, letters, thoughts and especially pictures of your goal. 

    18.  brush your teeth frequently. a fresh mouth helps keep you from wanting to eat.

    19. Wear a pedometer to ensure you get at leat 10,000 steps a day.

    20. You’re strong, you can do this. The battle will have been worth the prize.


     

    1. Cut back on your carbohydrate intake

    2. Do your workout as soon as you get out of bed on an empty stomach

    3. Have your largest meal at the beginning of the day

    4. Have 6 small meals a day instead of three big ones

    5. Eat your meals every three hours to keep your metabolism going

    6. Increase fiber intake. It’s rumored that for every gram of fiber you consume you burn 7 calories!

    7. Workout for at least 30 minutes a day.

    8. Have two glasses of water before you eat

    9. Don’t eat carbs after 7pm

    10. If you must snack, have fruit or vegetables instead of junk food

    11. Drink protein shakes low in carbs for a good post workout energizer

    12. Ensure you take multivitamins! You feel hungrier when malnourished

    13. Start buying the low calorie options at the supermarket. Instead of full fat cheese opt for light.

    14. Drink a black coffee before working out. It speeds your heart rate and has 0 calories!

    15. Cut out the notorious ‘fat photo’ to stick on the fridge. When you open it up you will have a reminder of what you don’t want to look like.

    16. Take before and after photos of yourself. When you compare them and see progress you will be ten times more motivated!

    17. Drink green tea! It will speed up your metabolism

    18. Decide on a goal weight and mark down on a calender. Look at it everyday to remind yourself how much time you have

    19. Don’t binge! Instead have a ‘cheat meal’. One day a week allow yourself to eat whatever you want. No matter how fatty or how sugary! The idea is to have as many calories in this meal as possible. It will shock your metabolism into speeding up and actually aid your weight loss! You may only do this if you have been good on your diet through the week.

    20. Do your exercise while watching tv. The time will fly!

    21. Associate exercise with positive feelings. It will be hard to do at first. Instead of thinking ‘oh no I have to go to the gym’ try ‘yay I get to go to the gym and do something positive for myself’

    22. Only weigh yourself once a week to avoid discouragement. If you are weighing yourself everyday you might get depressed and lose hope. This could lead to a binge! Which we all know is very very bad for your diet.

    23. Don’t think of your healthy eating habits as a diet. Diets are something you do to lose weight. If you come off the ‘diet’ you will put it all back on. Think of it as a new lifestyle. Something which you will be able to keep up forever.

    24. Write down a list of reasons that you need to lose weight

    25. Tell a friend your goal weight and the date which you will reach it. If somebody else knows about your goal you will have more pressure to achieve it.

    26. Start reading the nutrition labels on food before you buy it

    27. Don’t do the grocery shopping when you are hungry. Chances are you will buy junk food! And way too much of it at that.

    28. If you are going to have a coffee, ask for light milk and have a sugar substitute instead of the real thing.

    29. If you are going to be eating at a restaurant, order a lean meat with a side salad.

    30. Cut out juices and soft drinks. They are just empty calories.

    31. If you feel like you are going to cave in and eat something bad. Have a low fat chocolate icecream from wendys or something equivalent. Two low fat ice creams during the week is better than a junk food binge.

    32. Workout with a friend, Time will go much faster.

    33. Don’t workout with a friend who is less fit than you. Make sure you surround yourself with people who will inspire and motivate you!

    34. Park the car in the furtherest spot away that you can so you walk more

    35. Take the stairs instead of the lift

    36. If somebody gives you a compliment on your weight loss don’t say things like ‘no i haven’t I’m still huge’. Give yourself some credit. Accept the compliment graciously and you will be on top of the world!

    37. Set realistic goals. If you set unrealistic goals chances are you will be less motivated and give up.

    38. Don’t skip breakfast EVER! This is the most important meal of the day. Your body wont start burning fat until you eat.

    39. If somebody in your family or one of your friends tells you that you don’t need to lose weight, chances are they are trying to make you feel better. We all know the person who is brutally honest. Ask for their opinion.

    40. Buy a pair of expensive jeans that you will be able to fit into when you have lost the weight. That way you will be much more determined because you don’t want that money to go to waste!

    41. If you are a woman, don’t go on a diet with a man. Men have the ability to lose weight faster than women as they have naturally faster metabolisms and women have an extra layer of fat. If you see them losing weight faster than you, you may lose motivation.

    42. If you have a thin friend who eats whatever they like, that does not mean you can do the same.

    43. Calculate your BMR (basal metabolic rate) This is the amount of calories your body will burn without you having to do anything.

    44. Cut your portion sizes in half.

    45. Write down the reasons you need to lose weight and hang them on your wall. Read them out loud every day!

    46. Don’t push yourself too hard! You don’t want your body to crash.

    47. Drink lots and lots of water!

    48. You can lose weight without being hungry. If you feel hungry but it isn’t time for your next meal, have one or two small bites of something to keep you satisfied until meal time.

    49. If you cave in and eat something bad, don’t be too hard on yourself! Everybody makes mistakes.

    50. If you are a fan of fizzy drinks opt for the diet ones. Diet coke has only 1 calorie compared to regular coke which has 150!

    51. Eat oats for breakfast. Low GI foods keep you fuller for longer!

    52. Stay away from overly processed foods. They are usually very high in fat and

    53. Find out what a healthy weight for your height should be

    54. Don’t sugarcoat things. From now on you are not ‘cuddly’, ‘big boned’ or ’slightly chubby’. You are “f*cking fat” and you can’t stand it anymore! It’s time to change. Please don’t be offended. I know it may seem over the top and harsh. But if it isn’t painful you won’t change it. Being fat is something you will no longer stand for in your life. It has caused you too much pain and you deserve to feel good about yourself!

    55. Listen to your body. If you are craving an apple or something healthy then go ahead. Ignore cravings for junk food.

    56. If you crave sugar, have fruit. It contains natural sugars

    57. Avoid miracle Diet Pills. Most of them are cons. More about this later!

    58. Opt for low calorie dressings on your salads instead of regular

    59. Reward yourself when you reach a goal. E.g buy yourself a new outfit (never reward yourself with food)

    60. Take your dog for a walk everyday if you have one

    61. Only eat lean cuts of meat

    62. Make 75% of the food on your plate green vegetables at least once a day

    63. Do not skip meals. You need to keep your metabolism going!

    64. Avoid packaged or over processed foods and have fresh wholesome foods instead. They usually contain less fat and have fewer preservatives!

    65. Have more sex. It releases a chemical that makes you less hungry and burns calories.

    66. Cut alcohol from your diet. If you must drink at least choose a low calorie option such as bacardi and diet coke

    67. Keep a food diary. It will help you keep track of your calorie intake and make modifications on your eating habits

    68. Take a shower when a food craving strikes to take your mind off it and relax your body

    69. Throw all the junk food out from your cupboards. If it’s not there you cant eat it!

    70. Brush your teeth after eating. It will stop you wanting to eat more and make the food taste bad if you do decide to eat!

    71. Eat your salad before you eat your main meal. You’ll consume less calories because you won’t be as hungry!

    72. When going on a date, go out for a romantic moonlight beach walk rather than dinner and a movie.

    73. Ride your bike or walk to work if you live in close proximity

    74. When eating at a restaurant, don’t arrive hungry. Eat fruit or something low calorie before you arrive.

    75. Have low fat margarine instead of butter

    76. Don’t eat in the kitchen or standing by the fridge or pantry. Put your food on a plate and sit down at the table. That way you can control how much you are actually eating.

    77. If you crave chocolate or sweet things late at night have a low calorie hot chocolate. You can buy lite hot chocolate mix from any supermarket at approximately 42 calories.

    78. Write a shopping list before you go the supermarket and only buy the things on the list. No sneaking extra goodies into the trolley!

    79. Incorporate weights into your training program. The more muscle you have the more calories your body will burn.

    80. Eat more spicy foods to speed up your metabolism

    81. Eat your vegetables raw. Your body has to work harder to break them down which makes you burn more calories.

    82. Eat less salty food. Salty foods make your body retain water and makes you feel fatter. If you feel fatter you will lose motivation. You will also look fatter!

    83. Do interval training as cardio. Your heart rate will stay higher after you finish working out. This way you burn more calories even when you aren’t working out. When you do regular training your heart rate goes back to normal straight after you train.

    84. Do cardio training after you do weights. You burn calories 200% faster after weight training because your glycogen stores have decreased.

    85. Replace trans fats in your diet with polyunsaturated or monounsaturated fatty acids. This lowers cholesterol levels and actually helps your body burn calories! Do this by eating less high fat processed foods and more fresh fruit and vegetables.

    86. Buy yourself some new gym clothes. You can’t wear them anywhere else than at the gym so you’ll want to go there to show them off! Black is always slimming, so you’ll feel better about yourself!

    87. Get a tan. When you have a tan you look thinner. This will motivate you to lose weight!

    88. Eat negative calorie foods such as celery and carrots. Your body burns more calories digesting the food than the calories that they contain.

    89. Avoid fried foods at all costs!

    90. Bake, broil or roast foods instead of frying them.

    91. Use herbs to flavor foods instead of sauces. Sauces are actually quite high in calories. When you are dieting every calorie counts!

    92. If you receive chocolates or wine as a gift. Save them for your cheat meal!

    93. Sleep at least 8 hours a night. Having less than this WILL increase your appetite.

    94. Spend more time in the sun. It increases your metabolism and helps suppress appetite.

    95. Eat red meat. The creatine contained in it helps you burn more fat. If you are a vegan/vegetarian take creatine as a supplement.

    96. Only take weight loss advice from a thin person. If an overweight person is giving you advice, do not listen.

    97. Do a colon cleanse. You can lose up to 10lbs in dried fecal matter. Yucky!

    98. If you’re going out for the day, take a low calorie snack with you to have for lunch and a protein shake. You’ll save money and consume fewer calories.

    99. Track your progress. If you stop losing weight you need to know so you can do something about it!

    100. Track your body fat percentage. You need to ensure that the weight you are losing isn’t all muscle.


    Weight loss tips

    1. Choose low fat foods …
    Do your weekly shop online, and look up the fat content of what you are buying. If there 
    are no fatty foods in the house, you won’t be able to eat them.  I so cut back on cookies     
    and chocolates after I stopped bringing this stuff home!

    2. Pick healthy snacks …
    Swap your chocolate bar and crisps for fruit, cheese sticks, and nuts, and you’ll notice the 
    difference within days.  I now take a sliced apple with me every day and whenever I feel     
    hungry I no longer run for a candy bar!

    3. Stand up for 10 minutes in every hour …
    Standing boosts your metabolism, so you’ll digest your food much faster.  If you have a 
    chance to walk around the room or even dance for 10 minutes, it’s even better!

    4. Check that you are getting your 5 a day …
    Fruit and vegetables are often very filling, but low calorie, and so they will make sure you 
    get to eat enough but without going over your recommended daily amount!  Grapes,     
    bananas, apples, oranges are my favorite and they are easy to take whenever you go too.

    5. Give yourself a medium portion, and skip seconds …
    It’s too easy to start with a small portion and pick at some more later, justifying it by how 
    little you had earlier. Instead, eat a medium amount, and then stop.


    6. Check what you are drinking …
    It’s a common diet mistake to calorie analyze everything we eat, but forget about calories 
    consumed in drinks. If you can, cut out all sugary drinks altogether, or at least allow     
    yourself 5 cans a week for the start.  I used to drink so much Cola every day, it was very     
    hard for me to quit.  But after I started drinking fresh juice and water every day, in about 3 
    weeks I couldn’t even look at Cola.  So it’s just a matter of time.  

    7. Split up your meals …
    Eat to a schedule, or as close as you possibly can, so that your body learns when to 
    expect food. Then, if you find that you get hungry again a few hours after meals, have half     
    now and half later. That’s much more diet-friendly then hitting the biscuit tin when you get     
    hungry!  (Believe me, I know, I’ve been there!)

    8. Wear a pedometer …
    It’s unbelievable how much this will make you want to walk more, and you’ll take the stairs 
    instead of the lift.  Parking further will also become more fun.  See how close to the     
    recommended 10,000 steps you can get.

    9. Have a proper mealtime when you eat …
    If you’re watching TV, it can be easy to get distracted from how much you’ve actually 
    eaten, so it’s better to stay clear of the silver screen if you have food before of you.   I     
    could actually eat twice as much when I was watching a show I liked, without even feeling     
    full.  So it’s better to sit at the kitchen table and have that meal before your favorite show     
    starts.

    10. Check the labels …
    A lot of ‘healthy’ milkshakes and smoothies contain really high sugar levels.  Whenever is 
    possible, substitute them with fresh squeezed juice.  They taste great and they have no     
    sugar, just fructose which does not turn into fat and vitamins which you need for the     
    health and beauty of your skin and hair.


    SO YOU’VE BEEN AWAKE FOR A FEW MINUTES NOW.

    THINKING ABOUT WHAT YOU ATE YESTERDAY.

    THE STUPID, STUPID MISTAKES THAT YOU WOULD LOVE TO GO BACK AND CHANGE.

    THE CALORIES THAT DIDN’T MAKE YOU ANY HAPPIER.

    THAT EXTRA DIGIT THAT SHOWED UP ON THE SCALE.

    SO YOU’RE GOING TO DO WHAT?

    SIT ON TUMBLR ALL DAY STARING AT THE PICTURES OF THE GIRLS THAT YOU WISH YOU COULD BE?

    READ THE BLOGS OF GIRLS WHO ARE SUCCEEDING?

    TRY TO NOT EAT FOR A FEW HOURS AND THEN GIVE INTO YOUR DEPRESSION?

    NO.

    YOU WILL ACHIEVE IT. SCREW THAT SCALE. SCREW THE PEOPLE WHO TOLD YOU YOU WEREN’T WORTH IT. SCREW THE FOOD SITTING IN THE PANTRY, THE FRIDGE, THE STORES, THE RESTAURANTS.

    LADIES, IT’S DAY 1 OF NO MORE BINGES. DAY 1 OF CONSISTENT POUND LOSS. DAY 1 OF SORE ABS, LEGS, AND BUTTS.

    COUNT AHEAD A FEW DAYS. WHERE ARE YOU?

    DAY 30 OF THE GUYS NOTICING YOU. DAY 47 OF PROVING YOUR FAMILY WRONG. DAY 59 OF YOUR SKINNY FRIENDS NOT LYING WHEN THEY CALL YOU PRETTY. DAY 70 OF NOT BEING EMBARRASSED IN DRESSING ROOMS. DAY 82 OF EVERYONE ASKING IF YOU’VE LOST WEIGHT. DAY 95 OF SHOPPING IN THE SMALL SIZES. DAY 110 OF PEOPLE PICKING YOU UP TO GIVE YOU HUGS WITHOUT THINKING YOU’RE TOO HEAVY. DAY 123 OF FEELING THE JEALOUSY OF OTHER GIRLS LOOKING AT YOU. DAY 132 OF BEING SOMEBODY ELSE’S THINSPO.

    YOU CAN’T GET TO THOSE DAYS WITHOUT HAVING A DAY 1. AND THOSE DATES MAY SEEM FAR AWAY, BUT THINK ABOUT THIS:

    DAY 2 INCLUDES BEING HAPPY WITH YOUR CHOICES FROM THE DAY BEFORE

    “Happiness is a habit – cultivate it.” ~ Elbert Hubbard

    Happiness is one aspiration all people share. No one wants to be sad and depressed.
     

    We’ve all seen people who are always happy – even amidst agonizing life trials. I’m not saying happy people don’t feel grief, sorrow or sadness; they just don’t let it overtake their life. The following are 21 things happy people make a habit of doing:


    1. Appreciate Life

    Be thankful that you woke up alive each morning. Develop a childlike sense of wonder towards life. Focus on the beauty of every living thing. Make the most of each day. Don’t take anything for granted. Don’t sweat the small stuff.

    2. Choose Friends Wisely

    Surround yourself with happy, positive people who share your values and goals. Friends that have the same ethics as you will encourage you to achieve your dreams. They help you to feel good about yourself. They are there to lend a helping hand when needed.

    3. Be Considerate

    Accept others for who they are as well as where they are in life. Respect them for who they are. Touch them with a kind and generous spirit. Help when you are able, without trying to change the other person. Try to brighten the day of everyone you come into contact with.

    4. Learn Continuously

    Keep up to date with the latest news regarding your career and hobbies. Try new and daring things that has sparked your interest – such as dancing, skiing, surfing or sky-diving.

    5. Creative Problem Solving

    Don’t wallow in self-pity. As soon as you face a challenge get busy finding a solution. Don’t let the set backs affect your mood, instead see each new obstacle you face as an opportunity to make a positive change. Learn to trust your gut instincts – it’s almost always right.

    6. Do What They Love

    Some statistics show that 80% of people dislike their jobs! No wonder there’s so many unhappy people running around. We spend a great deal of our life working. Choose a career that you enjoy – the extra money of a job you detest isn’t worth it. Make time to enjoy your hobbies and pursue special interests.

    7. Enjoy Life

    Take the time to see the beauty around you. There’s more to life than work. Take time to smell the roses, watch a sunset or sunrise with a loved one, take a walk along the seashore, hike in the woods etc. Learn to live in the present moment and cherish it. Don’t live in the past or the future.

    8. Laugh

    Don’t take yourself – or life to seriously. You can find humor in just about any situation. Laugh at yourself – no one’s perfect. When appropriate laugh and make light of the circumstances. (Naturally there are times that you should be serious as it would be improper to laugh.)

    9. Forgive

    Holding a grudge will hurt no one but you. Forgive others for your own peace of mind. When you make a mistake – own up to it – learn from it – and FORGIVE yourself.

    10. Gratitude

    Develop an attitude of gratitude. Count your blessings; All of them – even the things that seem trivial. Be grateful for your home, your work and most importantly your family and friends. Take the time to tell them that you are happy they are in your life.

    11. Invest in Relationships

    Always make sure your loved ones know you love them even in times of conflict. Nurture and grow your relationships with your family and friends by making the time to spend with them. Don’t break your promises to them. Be supportive.

    12. Keep Their Word

    Honesty is the best policy. Every action and decision you make should be based on honesty. Be honest with yourself and with your loved ones.

    13. Meditate

    Meditation gives your very active brain a rest. When it’s rested you will have more energy and function at a higher level. Types of meditation include yoga, hypnosis, relaxation tapes, affirmations, visualization or just sitting in complete silence. Find something you enjoy and make the time to practice daily.

    14. Mind Their Own Business

    Concentrate on creating your life the way you want it. Take care of you and your family. Don’t get overly concerned with what other people are doing or saying. Don’t get caught up with gossip or name calling. Don’t judge. Everyone has a right to live their own life the way they want to – including you.

    15. Optimism

    See the glass as half full. Find the positive side of any given situation. It’s there – even though it may be hard to find. Know that everything happens for a reason, even though you may never know what the reason is. Steer clear of negative thoughts. If a negative thought creeps in – replace it with a positive thought.

    16. Love Unconditionally

    Accept others for who they are. You don’t put limitations on your love. Even though you may not always like the actions of your loved ones – you continue to love them.

    17. Persistence

    Never give up. Face each new challenge with the attitude that it will bring you one step closer to your goal. You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action. We are always happiest while pursuing something of value to us.

    18. Be Proactive

    Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

    19. Self Care

    Take care of your mind, body and health. Get regular medical check ups. Eat healthy and work out. Get plenty of rest. Drink lots of water. Exercise your mind by continually energizing it with interesting and exciting challenges.

    20. Self Confidence

    Don’t try to be someone that you’re not. After all no one likes a phony. Determine who you are in the inside – your own personal likes and dislikes. Be confident in who you are. Do the best you can and don’t second guess yourself.

    21. Take Responsibility

    Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They are the first to admit when they’ve made a mistake.

    Begin today by taking responsibility for your happiness. Work on developing these habits as you own. The more you incorporate the above habits into your daily lifestyle – the happier you will be.

    Most of all: BE TRUE TO YOURSELF.


     

    1. Throw out all of your ugly, disgusting, old and tired underwear and buy yourself matching sets. Lace, ribbons, mesh, embroidery. No more granny panties.

    2. Wear said lingerie under even your most boring clothes. Jeans and a teeshirt? If only he knew.

    3. Do you own a corset? Why the fuck not?

    4. Take care of your skin. Have an arsenal of body butter, sparkles, moisturizers, perfumes.

    5. Shave everything.

    6. Paint your nails and your toes all the time.

    7. Indulge in something chocolate or sugar or cookie or ice cream or just fucking sweet once a week. You deserve it.

    8. Never settle for anything less than the very best.

    9. Find the absolute perfect little black dress, even if it takes you ages. Find one that’s better than your old one? Get it.

    10. Fuck all the time.

    11. Dress up even if you have no reason to.

    12. Exercise. Take care of yourself, you control your own body and you deserve that body to look as fantastic as you are.

    13. Never take no for an answer.


    Easy tips for planning a healthy diet and sticking to it.

    Healthy eating tip 1: Set yourself up for success  

    To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

    ·         Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

    ·         Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart.  Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.

    ·         Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.  The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

    Healthy eating tip 2: Moderation is key 

    People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. 

    ·         Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

    ·         Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small.  Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

    Healthy eating tip 3: It’s not just what you eat, it’s how you eat 

    Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

    ·         Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

    ·         Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

    ·         Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

    ·         Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

    Healthy eating tip 4: Fill up on colorful fruits and vegetables  Eat a rainbow of fruits and vegetables every day—the brighter the better. 

    The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

    ·         Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.

    ·         Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

    ·         Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.


    Top 10 Reasons to Workout Today

    1. You will have a more peaceful and restful sleep tonight.

    Consequently, this makes rising in the morning much easier.

    2. It enhances mood levels and calms ‘reacting’ impulses - naturally and instantly.

    It makes working with challenging people and situations much easier.

    3. It strengthens your bones.

    Helps prevent Osteoporosis…statistically 1 out of 2 women will be diagnosed with this disease.

    4. It’s an escape…. from work, phones, people, etc.

    Invites you to “check-in” and be with your awesome and beautiful “self” for however long you choose - each day.

    5. Improves your posture and makes your clothes fit better.

    Although you may not drop a size right away, you will feel more comfortable and confident in your clothes.

    6. Decreases appetite for junk foods.

    Which aids in your sense of self-control and ability to make wiser food choices throughout your day.

    7. Strengthens self-confidence.

    Which makes you naturally more attractive to others.

    8. Reduces stress by allowing you to let off emotional steam.

    The natural endorphins that your body naturally releases with mid to high cardiovascular activity helps you approach and deal with stress confidently and consciously.

    9. Allows for simple (and occasional) indulgences.

    A smart balance between what you “put in” your body and what you “do with” your body is key to living healthfully.

    10. Because you must.

    Truly, if you don’t use it - you will lose it. Build strong habits one day, or one workout at a time. You deserve this small daily investment.


    Behaviors That Will Help You Lose Weight and Maintain It

    Set the Right Goals Setting the right goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and physical activity changes that will lead to long-term weight change. Successful weight managers are those who select two or three goals at a time that are manageable.

    Useful goals should be (1) specific; (2) attainable (doable); and (3) forgiving (less than perfect). “Exercise more” is a great goal, but it’s not specific. “Walk 5 miles every day” is specific and measurable, but is it doable if you’re just starting out? “Walk 30 minutes every day” is more attainable, but what happens if you’re held up at work one day and there’s a thunderstorm during your walking time another day? “Walk 30 minutes, 5 days each week” is specific, doable, and forgiving. In short, a great goal!

    Nothing Succeeds Like Success

    Shaping is a behavioral technique in which you select a series of short-term goals that get closer and closer to the ultimate goal (e.g., an initial reduction of fat intake from 40 percent of calories to 35 percent of calories, and later to 30 percent). It is based on the concept that “nothing succeeds like success.” Shaping uses two important behavioral principles: (1) consecutive goals that move you ahead in small steps are the best way to reach a distant point; and (2) consecutive rewards keep the overall effort invigorated.

    Reward Success (But Not With Food)

    An effective reward is something that is desirable, timely, and dependent on meeting your goal. The rewards you choose may be material (e.g., a movie or music CD, or a payment toward buying a more costly item) or an act of self-kindness (e.g., an afternoon off from work or just an hour of quiet time away from family). Frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.

    Avoid a Chain Reaction Stimulus (cue) control involves learning what social or environmental cues seem to encourage undesired eating, and then changing those cues. For example, you may learn from reflection or from self-monitoring records that you’re more likely to overeat while watching television, or whenever treats are on display by the office coffee pot, or when around a certain friend. You might then try to change the situation, such as by separating the association of eating from the cue (don’t eat while watching television), avoiding or eliminating the cue (leave the coffee room immediately after pouring coffee), or changing the circumstances surrounding the cue (plan to meet your friend in a nonfood setting). In general, visible and reachable food items are often cues for unplanned eating.

    Get the Fullness Message

    Changing the way you go about eating can make it easier to eat less without feeling deprived. It takes 15 or more minutes for your brain to get the message that you’ve been fed. Eating slowly will help you feel satisfied. Eating lots of vegetables and fruits can make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear too small. Changing your eating schedule, or setting one, can be helpful, especially if you tend to skip, or delay, meals and overeat later.

    Speeds up metabolism:

    ·         Grapefruit

    ·         Green Tea

    ·         Yogurt

    ·         Almonds

    ·         Coffee

    ·         Turkey

    ·         Apples

    ·         Spinach

    ·         Beans

    ·         Jalapenos

    ·         Broccoli

    ·         Oatmeal

    ·         Soy Milk

    ·         Curry

    ·         Cinnamon


    • consume no more than 1000-1200 cal/day.
    • ALWAYS eat breakfast.
    • eat less meat.
    • no fried food. NONE.
    • no soda, NOT EVEN DIET.
    • tea, water, black coffee, skim/low-fat/2% milk & 100% juice only.
    • eat more veggies and fruits.
    • no food after 7PM.
    • yoga/walking everyday - no excuses.
    • NO cookies, cake, ice cream, etc.
    • ONLY ww/wgrain bread.
    • always bring lunch to school.
    • cough drops, mints, gum, ice cubes for cravings.
    • 6+ hours of sleep everyday.


      ·         Finally, the truth. Skinny people have a secret. Ten weight loss secrets to be exact. Take their lead and follow these simple guidelines to healthier eating, and weight loss.

      ·         Weight Loss Tip: 1. Eat your Favorites First

      ·        
      Skinny people know to eat their favorite parts of each meal first. (This does not mean dessert!) Each meal you cook or eat probably has foods that you like, and one or two that you love. Skinny people know to go right for their favorites first. They know that they may not have room towards the end of the meal to get to those favorite foods.

      When you save your favorite foods on the plate for last, you are setting yourself up to overeat, which leads to weight gain, not weight losss. If you are “making” yourself eat everything else first, only to get to the best part last, you risk overeating.

      ·        
      Weight Loss Tip: 2. Seconds are for Suckers

      It takes the stomach 20 whole minutes to tell the brain its full. Anyone reaching for seconds before that 20 minutes is up risks overeating. Waiting 20 minutes can help you eat just what the body needs, which can encourage weight loss.

      Weight Loss Tip: 3. Variety is Better than Quantity

      Skinny people know the importance of enjoying a variety of different foods with varying tastes, textures and colors. Rather than fill a plate with a large quantity of one or two foods, eat meals that are made with a wide variety of ingredients. This is why soups and salads find their way into the meals of skinny people. Soups and salads offer endless opportunity for adding a variety of tasty foods to any meal. Filling up on bulky roughage and liquid-based soups can help you not overeat and maintain a healthy weight.

      Weight Loss Tip: 4. Meals Should be Shared

      Skinny people do not squirrel themselves away to eat. They do not hide their food or their meals. They take pleasure in dining with others, in the social scene that any meal can be. Share a healthy dinner and a weight loss goal with a friend or partner.

      Weight Loss Tip: 5. The First Bites of any Food are the Tastiest

      ·         The first few bites of any food are always better than the last few. By savoring and appreciating the flavors and tastes of foods, they are not so concerned with tasting every last bite. The last bite of an ice cream cone is nowhere near as good as the first lick. Weight loss comes from not overindulging.

      ·        
      Weight Loss Tip: 6. Treats are Called Treats for a Reason

      Treats - from chocolate to chips are called treats for a reason. They should not be eaten after every meal, or every day. They are to be enjoyed at the most once a week.

      Weight Loss Tip: 7. Food is not a Friend or an Enemy

      Food is not your friend, or your enemy, for that matter. It is inanimate. Skinny people know that food is not their friend. Skinny people know that food is full of nutrients that keep the body going. They would no more get emotional about their next meal than they would about the next time they gas up their car.

      Weight Loss Tip: 8. Sugar + Fat is not a Food Group

      Skinny people know that while fat has a place in every diet, combined with sugar, it is not its own food group. Therefore, they know that donuts and Poptarts are not breakfast.

      Weight Loss Tip: 9. Eating Does not Relieve Stress, Exercise Does

      When skinny people feel stressed out, they don’t reach for the nearest chocolate bar, bag of chips, or can of soda. They exercise. Food does not relieve stress. Foods may provide a temporary emotional calming, but that is not real stress relief.

      Weight Loss Tip: 10. There is no food shortage.

      Skinny people don’t “stock up” on everything. They are not worried about running out of food. They don’t shove snacks in their bags or in their desk drawers, just in case they get hungry. They know there is another meal somewhere later in the day. They just don’t worry about it.

      There you have it. The 10 things that skinny people know. Some of these may hit home more than others, especially for emotional eaters, or anyone with a borderline eating disorder. Take heart. It’s easy to start making small changes right now. No need to wait until Monday. Start with your next meal, and good luck!


      ·         tips to avoid binging:

      ·         when shopping, make a list before going.

      ·         always shop on a full stomach. stick to only those items on your list.

      ·         never eat from a bag or box. always portion out single-serving sizes into a bowl or onto a plate. put the rest away before you begin to eat.

      ·         avoid eating in front of the tv, or when engaging in other activities. make meals an event. set the table, turn off the tv, and focus on enjoying your meal.

      ·         never let more than 3-4 hours pass between meals!!!!!!! eat every 3-4 hours whether you have binged or not! if you wait too long, you will be setting yourself up for a binge.

      ·         protein, protein, protein! this can’t be stressed enough. protein balances your blood sugar and aids in tissue repair- essential for anyone recovering from an eating disorder! protein also helps to promote feelings of satiety, so you’re less likely to feel hungry all the time.

      ·         if you want to eat ice cream, candy, cookies, cake, etc, by all means, do so. part of ‘normal’ eating is being able to eat such things. however, to avoid major blood sugar swings, always eat desserts after a full meal. that way, you’ll be getting in adequate nutrition during your meal, and you’ll be less hungry, and therefore less likely to binge on the dessert.

      ·         make sure that your kitchen is well-stocked with ‘safe’ foods. if you have plenty of food available that you feel comfortable eating, it can prevent those i’m-super-hungry-and-there’s-no-food trips to the grocery store, which usually end up with the purchasing of binge food.

      ·         restrict the amount of money you carry with you. if you have a habit of stopping at fast food places after class, or before work, make this more difficult by leaving your cash at home.

      ·         when cooking, avoid tasting. for some, picking at food triggers binges. this can also happen for some people when they keep returning to the kitchen for little bites of food all day long. chewing gum helps keep your mouth busy, and satisfies your need to taste something.

      ·         if you choose to keep binge food around, be sure to store it where it is out of sight. sometimes, just the sight of a binge food can trigger a binge.

      ·         sit down and ask yourself why you are tempted to binge. are you hungry? bored? sad? lonely?

      ·         go for a walk, call a friend, turn on the tv, or find some other distracting activity paint your fingernails, learn to knit, or find some other way to keep your hands busy.

      ·         soak the binge food in water.

      ·         calculate how much money you would be spending on binge food right now. every time you succeed in avoiding a binge, put that money in a jar. save up for something special.

      ·         if you tend to binge out of boredom and you are not hungry (keep in mind that many people often think they’re not hungry when they actually are), try drinking hot coffee or tea or munching on celery. chew gum or suck on mints.

      ·         find another way to indulge your senses. light a fragrant candle, take a bubble bath, go outside and sniff the fresh air, touch something warm and fuzzy, etc.

      ·         sweet sundays!

      ·         you deserve a reward for all of the progress you made this week. whether the number on the scale went up or down to your liking or not, you still had the willpower for an entire 7 days, 24 hours a day. every sunday, reward yourself with a “guilty food,” like a cookie or a small scoop of frozen yogurt/ice cream. if you stick to only eating sweets/bad-for-you food one time, one day out of the week, it will resist your urges to snack on sweets throughout the week, because you can look forward to sweet sunday! 

      ·         Advice: Remember I told you about drinking lots of water?

      ·         Well, FIRST.. if you forgot, or didn’t read it.. if you’re a fitblr, then read this.. you might find it useful. ANYWAY! So, water is THE MOST important thing you can have on a diet. In order to ‘speed up’ your weightloss, you want to drink 1 to a HALF ounce of water per pound of weight. So pretty much since there is 8 ounces in a cup, you would divide your weight by 8.. Thats the MOST you should be drinking, usually its a big number.. like for me being at 366 pounds, the most I would drink is 45 cups. If that number is unrealistic, divide that number by 2 and that’s your lowest amount that you should at least be drinking. So, mine is basically 23 cups. 

      ·         Why is water so important? Well.. not only does it help flush out your body, but also it helps tighten your skin as you lose weight. What does that mean? That means when you lose your weight and get to your goal you won’t have all that loose skin. Now, not only drinking water and eating healthy will keep your skin tighter but lots of exercise, obviously. So LOTS of water, exercise, and healthy food choices and NEVER EVER skip breakfast! In fact, I heard people that skip breakfast are more likely to be overweight. Plus, it gives you energy. Best thing to do in the morning is have your breakfast, then have some sort of protein. For me, I drink a protein shake.. then workout. Did you know having protein (and a vitamin) before you work out will actually help you burn 33%more during a workout? AND having more protein AFTER your workout actually keeps your body burning fat 30% longer then it would without. 

      ·         Sorry for the long blog.. I just want to help you guys. I’ll probably end up making a page on my blog that talks about what I’ve learned to lose weight and how to do it the healthy way while getting a guaranteed result of losing 2-7 pounds a week.


      1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
      2. Walking out the door is often the toughest part of a run.
      3. Don’t make running your life. Make it part of your life.
      4. During group training runs, don’t let anyone run alone.
      5. Keep promises, especially ones made to yourself.
      6. When doing group runs, start on time no matter who’s missing.
      7. The faster you are the less you should talk about your times.
      8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
      9. Don’t compare yourself to other runners.
      10. All runners are equal, some are just faster than others.
      11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
      12. For a change of pace, get driven out and then run back.
      13. If it was easy, everybody would be a runner.
      14. When standing in starting lines, remind yourself how fortunate you are to be there.
      15. Getting out of shape is much easier than getting into shape.
      16. A bad day of running still beats a good day at work.
      17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
      18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
      19. Don’t always run alone.
      20. Don’t always run with people.
      21. Approach running as if the quality of your life depended on it.
      22. No matter how slow you run it is still faster than someone sitting on a couch.
      23.  Keep in mind that the harder you run during training, the luckier you’ll get during racing.
      24. Races aren’t just for those who can run fast.
      25. There are no shortcuts to running excellence.
      26. The best runs sometimes come on days when you didn’t feel like running.
      27. Be modest after a race, especially if you have reason to brag.
      28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
      29. Think twice before agreeing to run with someone during a race.
      30. There is nothing boring about running. There are, however, boring people who run.
      31. Look at hills as opportunities to pass people.
      32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
      33. Never throw away the instructions to your running watch.
      34. Don’t try to outrun dogs.
      35. Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well. 
      36. Don’t wait for perfect weather. If you do, you won’t run very often.
      37. When tempted to stop being a runner, make a list of the reasons you started.
      38. Never run alongside very old or very young racers. They get all of the applause.
      39. Without goals, training has no purpose.
      40. During training runs, let the slowest runner in the group set the pace.
      41. The first year in a new age group offers the best opportunity for trophies.
      42. Go for broke, but be prepared to be broken.
      43. Spend more time running on the roads than sitting on the couch.
      44. Make progress in your training, but progress at your own rate.
      45. “Winning” means different things to different people.
      46. Unless you make your living as a runner, don’t take running too seriously.
      47. Runners who never fail are runners who never try anything great.
      48. Never tell a runner that he or she doesn’t look good in tights.
      49. Never confuse the Ben-Gay tube with the toothpaste tube.
      50. Never apologize for doing the best you can.
      51. Preventing running injuries is easier than curing them.
      52. Running is simple. Don’t make it complicated.
      53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.

        Water: How much should you drink every day?

        How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

        Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day.

        Health benefits of water

        Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

        Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

        How much water do you need?

        Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

        So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

        ·         Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.

        ·         Eight 8-ounce glasses of water a day. Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “Drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total. Although the approach really isn’t supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

        ·         Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

        Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.

        Factors that influence water needs

        You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

        ·         Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.

        ·         Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

        ·         Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

        ·         Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

        Beyond the tap: Other sources of water

        Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

        In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it’s calorie-free, inexpensive and readily available.

        Staying safely hydrated

        It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. Further, as you get older your body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.


        To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can follow these tips:

        ·         Drink a glass of water with each meal and between each meal.

        ·         Hydrate before, during and after exercise.

        ·         Substitute sparkling water for alcoholic drinks at social gatherings.

        Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

        Nowadays, our busy schedules make it hard to find time to take care of ourselves by eating healthfully and exercising. We consulted nutrition, health and fitness experts to come up with seven simple steps to take for better health. Our tips keep hectic lifestyles in mind and promote the two basics of a healthy diet:balance and variety. You can find more information like this in the book, Great Adventures in Food (St. Martin’s Press, 2000), by FoodFit founder and CEO Ellen Haas.

        Step 1: Breakfast is a habit to cultivate.

        Research shows that breakfast-eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively the rest of the day. What you have for breakfast matters. A study found that people who kicked off the day with eggs or pastries ate more saturated fat throughout the day than people who had cereal and fruit for breakfast.

        ·         A breakfast that’s high in fiber and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories.

        ·         Good grab-and-go breakfasts are a banana or a bag of dry cereal such as oat squares (oats lower “bad” LDL cholesterol levels).

        ·         Mix berries into plain yogurt for a calcium and antioxidant boost.

        ·         If you’re opting for an energy bar, check the label carefully and pick the one with the least calories and saturated fat.

        Step 2: Think “portion control” — size it up!

        Don’t feel you have to clean your plate when you’re eating out. Most meals are a lot larger than the average adult requires. Try splitting dinner with a friend. There are so many healthy advantages to eating a balanced diet featuring plenty of fruits, vegetables and whole grains. So make sure you eat enough of them. Remember:

        ·         A serving of meat is about the size of a deck of cards or your palm.

        ·         Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels.

        ·         Substitute one or two “first course” dishes for the main; you’ll get a variety of tastes without huge portions.

        ·         Water works. Drinks lots of it at the table to slow eating and hunger.

        The American Institute of Cancer Research, one of FoodFit’s resource associations, has more information on portion control.

        Step 3: Plan ahead for snacks, so your munchies are healthful.

        Snacking isn’t a bad habit if you’re mindful of how many calories you’re eating. (Keep a food and exercise diary to stay on track and stay honest.) In fact, eating frequently instead of waiting until you’re ravenous might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance.

        ·         Have a corner in the fridge reserved for good-for-you nibbles. Wash some carrots or celery sticks, cherry tomatoes, peppers, shelled peas, strawberries and blueberries and place them in airtight see-through containers or plastic bags.

        ·         Put some cut-up veggies or sliced fruit on the table to help you through those starving moments just before dinner is ready.

        ·         Snack only when you’re hungry; it’s not the cure for a glum mood.

        Step 4: Small changes make a big difference — to your waistline.

        Choose low fat. Switching to 1 percent or skim milk from 2 percent slashes the fat by at least half. Eat your fruit instead of drinking it. You’ll get more fiber and antioxidants and fewer calories (an orange has 90 calories and an 8-ounce glass of orange juice has 110 calories). Other changes that make a difference:

        ·         Knock the word “club” off your sandwich, i.e., drop the bacon, cheese and extra bread. Go for mustard to add flavor and save calories and fat.

        ·         Hold the butter on your movie popcorn and you’ll save over 200 calories.

        ·         An English muffin is usually half the calories of an average bagel and they’re remarkably low in fat, too.

        ·         Switch to water from sugary sodas.

        Step 5: Fit fitness in throughout the day; every step you take counts.

        Lifestyle activities can provide health benefits similar to a traditional gym-based workout. Get moving by parking in the farthest space, climbing the stairs instead of taking the elevator, or walking or stretching while you’re on the phone.

        ·         The goal for good health is to accumulate 10,000 steps a day, experts say. To help keep track, some people use an electronic pedometer — a palm-sized gadget that clips to your waistband and measures the number of steps you take.

        ·         Balance on one foot while brushing your teeth. Balance on the other foot while combing your hair.

        ·         Take your dog for a walk every day. If you don’t have a dog, borrow your neighbor’s, or just walk your “inner dog.”

        Step 6: Remember the basics of good nutrition.

        There are three “rules” for healthy eating. They’re easy to remember and easy to follow.

        ·         Expand the variety of foods in your diet.

        ·         Add more fruits, vegetables and whole grains to the foods you already eat.

        ·         Select more lower-fat food choices.

        Step 7: Treat yourself.

        Pick a day or two in the week and have a treat that is planned, such as a dessert or entrée that you especially enjoy. The extra 100-200 calories you’ve eaten will then be easily burned off with a 1-2 mile walk.

        ·         Challenge yourself with a 5K run or walk.

        ·         Treat yourself to a massage.

        ·         Try meditating, yoga or an old-fashioned nap.

        ·         Take care of yourself as often as you can.

        Contributors include Ann Coulston, M.S., R.D.; Jane Folkman, M.S., R.D.; Rachel Johnson, R.D., M.Ph., Ph.D.; Richard Cotton and Carol Krucoff.

        Copyright 1999-2003 The FoodFit Company All Rights Reserved


        1. Always exercise on Monday. This sets the psychological pattern for the week. Along those lines …

        2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.

        3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

        4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minutes after I’d started, I got myself to start—and then found that I didn’t want to quit, after all.

        5. Think about context. I thought I disliked weight training, but in fact, I dislike the guys who hang out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising.

        6. Exercise several times a week. If your idea of exercise is to join games of pick-up basketball, you should be playing practically every day. Twice a month isn’t enough.

        7. If you don’t have time to both exercise and take a shower, find a way to exercise that doesn’t require you to shower afterward. Twice a week, I have a very challenging weight-training session, but the format I follow doesn’t make me sweat. (Some of you are saying, “It can’t be challenging if you don’t sweat!” Oh yes, believe me, it is.)

        8. Look for affordable ways to make exercising more pleasant or satisfying. Could you upgrade to a nicer or more convenient gym? Buy yourself a new iPod? Work with a trainer? Get a pedometer to keep track of your walking distances? Exercise is a high life priority, so this a worthwhile place to spend some money if that helps.

        9. Think of exercise as part of your essential preparation for times you want to be in especially fine form—whether in performance (to be sharp for an important presentation) or appearance (to look good for a wedding) or mood (to deal with a stressful situation). Studies show that exercise does help.

        10. Remember one of my favorite         Secrets of Adulthood, courtesy of Voltaire: Don’t let the perfect be the enemy of the good. Don’t decide it’s only worth exercising if you can run five miles or if you can bike for an hour. I have a friend who scorns exercise unless she’s training for a marathon—so she never exercises. Even going for a ten-minute walk is worthwhile. Do what you can.

        11. Don’t kid yourself.         Belonging to a gym doesn’t mean you go to the gym. Having been in shape in high school or college doesn’t mean you’re in shape now. Saying that you don’t have time to exercise doesn’t make it true.

        1. Exercise does more than just tone your body, it boosts self esteem, improves mood and revs up metabolism.  So suck it up and get moving!
         2. If you are looking to shed those last stubborn pounds, you need to increase the intensity of your workouts. Try working at 85% of your Maximum Heart Rate for optimal results.
        3. Getting bored with that same old exercise routine?  Chances are you body is too.  It’s probably time to switch things up if you want to continue seeing results.  
         4. Using proper form when working out is the key to getting the results you want and preventing injuries.  Think quality over quantity.  Take the time to perfect your form in order to get the results you want and keep your body healthy and strong.  
         5. Do not exercise on an empty stomach.  This way you’ll have energy during your workouts and you will burn fat instead of muscle. 
         6. Don’t over do it.  When starting out consult your physician.  Work to beginner / intermediate levels.  Stay at around 70% of your MHR. IN a couple of weeks or so as you become stronger and more fit begin to up your intensity for best results.
         7. For results fast try circuit training.  This is an exercise technique that utilizes a series of moves in swift succession with no rest in between.  For example: Push ups into squats followed by jumping jacks.  This method allows your workouts to strengthen while burning fat at the same time.
         8. To ramp up your fitness regimen try incorporating a technique called HIIT or High Intensity Interval Training.  This simply means working short bouts (30 seconds, 60 seconds, 90 seconds, 2 minutes) of cardio into your strength training routine.  
         9. Six pack abs are not about crunches.  You simply CAN NOT spot reduce fat.  The best way to get the washboard tummy is by burning the fat off on top of the muscle with a combination of diet, cardio, and over all resistance training.
         10. When you are on the treadmill don’t hold on.  If you hold on while walking or jogging it decreases the intensity thus decreasing your calorie burn by up to 24%

        33 Fixes For An Empty Stomach

        When you’re trying to lose weight, a growling tummy is like a best man’s speech: the longer it lasts, the more dangerous it gets. But hormones, not your gut, are to blame for binges, and preventing them from going haywire is the key to reining in kilojoules without feeling ravenous. So dig in – we’re giving you 33 ways to fill up.

        1.    Choose surf over turf: Fish is more satisfying, per kilojoule, than beef or chicken, according to Dr Susanna Holt’s Satiety Index, a rank of different foods’ ability to satisfy hunger.

        2.    Turn up the heat: The cooler a room, the more people tend to eat – which is why restaurants often keep thermostats low.

        3.    Can the juice: Whole fruit contains fibre that makes you feel fuller than juice.

        4.    Bulk up: [ Fibre expands in your GI tract to make you feel full, so make sure you get your RDA of 30g.

        5.    Love your bread: Dodge the wonder white and go for wholemeal – it’s 5½ times more filling.

        6.    Pass on diet labels: A study found that after eating full-fat muffins, subjects ate less in the next 24 hours than after a fat-free version.

        7.    Hold your nose: Just smelling a fresh-baked cupcake can induce insulin secretion that makes you think you’re hungry. Bet you’re not.

        8.    Munch raw carrots: Irish researchers found carrots are more filling when they’re raw. Get crunching!

        9.    Down vitamins: Research suggests your body may compensate for a lack of nutrients by increasing your appetite so you’ll eat more.

        10.  Be pro protein: A study found people ate 1846 less kilojoules a day on a 30 per cent protein diet versus a 15 per cent protein diet.

        11.  Shape up: Wedge-shaped foods like pizza and cake make it difficult to estimate proper portions.

        12.  Have some avo: Your body burns carbs in about an hour, so eat healthy fat to buy time before hunger pangs hit.

        13.  Graze like a cow: Five evenly spaced, mini-meals (of around 1465kJ) a day will regulate your appetite and ward off sugar cravings.

        14.  Get nutty: Nosh on pine nuts – they have the most protein of any nut or seed, and their pinolenic acid stimulates powerful hunger-suppressing hormones.

        15.  Listen to Jack Johnson: Eating while listening to mellow music slows you down. Your stomach takes 20 minutes to tell your brain it’s full – that’s almost half of Sleep Through the Static.

        16.  Go ambidextrous: Switch your fork to your non-dominant hand to eat slowly and give yourself time to recognise you’re full.

        17.  Don’t eat by candlelight: Dim light can spark overeating, says a US study by the University of Illinois at Urbana-Champaign.

        18.  Bag dried fruit: Go for 2 cups of grapes over ¼ cup raisins – both are 420kJ, but the grapes’ water content makes them feel more filling.

        19.  Slurp a smoothie: Make it with low-fat yoghurt and fruit for a satiety trifecta: protein (to decrease hunger), fibre (to fill you up without many kilojoules), and calcium (to help burn fat).

        20.  Whey your options: Boost that smoothie with 1 to 2 tablespoons of whey powder. New studies suggest that in addition to a protein punch, whey may affect the hormones that make you feel full.

        21.  Go fruity: Mixed fruit can curb a sweet tooth, and it has plenty of fibre, which helps regulate your blood sugar.

        22.  Have a seaweed spritzer: When you mix agar-agar, a fibre-rich thickening agent derived from seaweed, with fruit juice, it soaks up the liquid, making you feel full.

        23.  Go for cocoa: Participants in a study were significantly more satisfied 30 minutes after they drank low-fat chocolate milk than after a soft drink.

        24.  Be antisocial: People who eat with one other person consume about 35 per cent more than when they dine alone; at a table of four, that rises to 75 per cent more; and in a party of eight you’ll almost double your intake.

        25.  Go blue: Studies show blue to be an appetite suppressant. Use blue plates, napkins and placemats.

        26.  Boost your bean count: High-fibre beans cause glucose to release slowly into the bloodstream, preventing sudden slumps that cause hunger spikes.

        27.  Dig pop culture: It’s mostly air, so popcorn’s twice as filling as chockie, with fewer kilojoules. Try Riviana Air Popped Popping Corn (380kJ per 25g).

        28.  Skip soft drinks: High-fructose corn syrup, the main sweetener in soft drink, doesn’t spur insulin production to make the body process kilojoules, or trigger leptin, which tames appetite.

        29.  Start a pack-a-day habit: Chewing gum suppresses your sweet tooth. (But if you prefer chips, banish the gum – it may make salty cravings worse.)

        30.  Trade your corkscrew for a stubbie holder: Participants in a study ate more while drinking wine than while drinking beer.

        31.  Watch horror films: Nausea is responsible for a lack of appetite.

        32.  Find berry treasure: Raspberries are one of the most fibre-rich fruits, packing 8g into a cupful – that’s more than a quarter of your RDA.

        33.  Make miso: When your metabolism drags and energy dips, you crave things that give you a quick lift. New research reveals that protein-rich miso soup boosts metabolism.


        And in the near future…

        1.    Pop a pill: Italian scientists looking to make a more absorbent nappy lining ended up creating a cellulose pill that expands in your stomach to ward off hunger for up to seven hours. Pending safety trials, it should be around from May 2008.

        2.    Chew on this: London researchers found that moderate doses of the “feeling full” hormone, pancreatic polypeptide, reduces the amount of food eaten by 15 to 20 per cent. They’re working on a chewing gum, but a finished product is about five years away.

        3.    I found this food pyramid on the Harvard University Health site. I think it’s a fantastic indication of what we really should be eating in comparison to the regular food pyramid. The sort of diet that this pyramid is promoting is far more indicative of what we should eat because it is based on the latest studies conducted by Harvard. I’ve decided to write a bit about each of the categories shown and the reasons for their placement. Do note that I am not a nutrionist or someone who studies health or dietetics. In fact, I’m a 14-year old who thinks health is everything :D

        4.    1. DAILY EXERCISE is very very important.

        1.    Daily exercise should be part of your routine. We all know that only eating healthily isn’t enough to remain completely healthy.

        2.    2. HEALTHY FATS AND OILS are not bad for you. In fact, they should be an essential part of your diet.

        3.    We’re often told that any sort of fat is bad. There are certainly good fats which can help our cardiovascular system. Healthy fats and oils refers to plant-based oils such as olive oil, vegetable oil, canola oil, peanut oil and coconut oil. This doesn’t mean you need to consume a litre of oil per day. It basically means that where possible, put a little olive oil or use a little coconut oil. Make a dressing from olive oil and balsamic vinegar and apply liberally over your salad. Instead of eating your wholegrain bread buttered, try chunks of it dipped in a little olive oil.

        4.    3. VEGETABLES AND FRUITS should not be limited by a number of servings.

        5.    On most health food pyramids, we are told to only eat an X number of servings of vegies and fruits. Do not feel that because you have eaten that many, that you can not eat anymore. We should be trying to eat as many vegies and fruits as possible every day. Remember, don’t eat 4 apples! Always choose for variety. Maybe have half an apple with your cereal, a banana for your morning snack, a kiwi with your lunch and a handful of blueberries on your yoghurt for your afternoon snack. Note that the vegetables and fruits aren’t considered to be less necessary than wholegrains. This is because they are just as important.

        6.    4. When we say CARBOHYDRATES, we mean: brown rice, wholegrain bread, wholegrain pasta, oats. Not the white variety.

        7.    No. That white burger is not healthy even though it would fit under the category of carbohydrates which are important. We all know the story. Wholegrain/brown is simply better than white, keeping you fuller for longer and far less processed and subject to the addition of numerous additives, preservatives and the like.

        8.    5. The daily multivitamin is part of your diet.

        9.    Most food pyramids don’t include the fact that many people need multivitamins to have enough vitamins in their body.

        10. 6. NUTS, SEEDS, BEANS AND TOFU - these should be part of your daily diet.

        11. Nuts, seeds, tofu and legumes should be part of what you eat everyday. They are another source of all sorts of vitamins and minerals, calcium (tofu), plenty of fibre, protein and good fats (nuts). Beans keep you full for a long time. Be sure to add chickpeas or some pinto beans to a salad! Tofu may turn some people off because it seems to be this squidgy, tasteless… thing. You can make it taste great by rubbing some silken tofu with a little salt and then pan-frying until the outside creates a bit of a layer and is golden-brown. Om nom nom :)

        12. 7. FISH, POULTRY AND EGGS should also be an essential part of your diet.

        13. Fish - Aim to eat more fish than meat. Opt for fish like salmon, tuna and sardines which are high in omega-3 fatty acids and honestly taste greaet in anything and everything. Try a wholegrain sandwich with tuna, avocado and rocket, sardines on some hot wholegrain toast or some smoked salmon in your salad.

        14. Poultry - Always look for leaner and less-fatty ways to cook your meat. No, the fried chicken wings from KFC doen’t count. Try some roasted chicken from dinner in your salad or as part of your dinner. Turkey is a very lean meat so try that in salads and sandwiches.

        15. Eggs are fantastic for getting protein. Poached, boiled or pan-fried, eggs keep you feeling fuller for longer, making them great for breakfast.

        16.  8. Alcohol IN MODERATION

        17. We all know that alcohol isn’t necessarily good for you. It can lead to weight gain and damage to all sorts of organs. It is however okay to drink in moderation. The French drink their glass of red wine each day but they don’t binge. Countless studies have shown that the French way of consuming alcohol can in fact reduce the risk of cardiovascular disease. So, remember, MODERATION IS THE KEY.

        18. 9. Dairy products/Calcium supplements - eat 1 to 2 servings.

        19. Dairy products are a great source of calcium but are normally high in fat if we are looking at the normal option. There are other sources of calcim such as broccoli and tofu which you cna opt for. On the other hand, you definitely should not rule out dairy whatsoever becasue calcium is crucial for bone strength and growth.

        20. 10. USE SPARINGLY - RED MEAT & BUTTER, REFINED GRAINS, POTATOES, SUGARY DRINKS & SWEETS, SALT

        21. It may be a little of a surprise to find red meat in this category but red meat is incredibly hard to digest and often very high in saturated fats, as is butter. Our refined grains such as white rice, bread and pasta are highly processed, bleached, whizzed around with other strange ingredients to taste ‘great’ (I personally don’t like the taste of white bread :P) and are high GI and should therefore be eaten very little if not at all. Potatoes are also a form of carbohydrates to consume sparingly. Sugary drinks and sweets… well obviously any form of excess of sugar should not be consumed too often. And don’t load up on the sodium! Sodium is necessary for body function but too much of it can lead to high blood pressure, kidney disease and coronary heart disease.