Helping Hands for Weight Loss

Moving more and eating less is the weight loss mantra, but sometimes it’s nice to have a helping hand to keep you on the straight and narrow. Here are three ‘helping hands’ for weight loss that can help you reach your goal.

Diet Pills

Taking diet pills can be a bit of a weight loss minefield as some can be dangerous and even approved medications can have side effects. If you do feel like you need a boost it’s best to talk to your physician or a chemist about the options available to you. One popular weight loss pill is Alli, which you can buy online from Lloyds pharmacy. This pill is only available for those with a BMI of 28 or above and unlike some medications that aim to speed up your metabolism, it works by stopping fats from being absorbed into the body. The side effects of eating fatty foods when taking this pill are rather unpleasant and lavatory related. Some users report losing weight with minimum changes to their diet, but unlike some slimming pills it does encourage you to change your eating habits simply because of the unpleasant results you experience if you do eat fatty foods!

Weight Loss Clubs

Sometimes, just knowing someone is on hand to help you out or give you a push when you are losing momentum can be the boost that keeps dieters on track. For this reason, weight loss clubs like Weight Watchers remain popular. While these clubs work for some, others feel restricted in the diet they are encouraged to follow or are put off by the time and financial commitment that go with club membership. Of course, there are other community-based options that can help you on your way, such as chatting on weight loss forums or following healthy living blogsand if you do need the extra guidance of food tracking, you could try a smartphone app such as MyFitnessPal.

Exercise Goals

Buddying up for exercise can help you stay committed – it’s far harder to cancel an activity if it’s a planned social event. However, if you do prefer to exercise alone, setting a goal can help you to stay on track. Enrolling in a charity race or some kind or sponsored event can force you to train – after all, you’ll want to make sure you are healthy enough to take part. If you do sign up as one of these events in aid of a charity you will also want to give your best performance possible, which is a great motivator to persuade you to put on your sneakers for a Sunday morning jog.

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Article source: http://www.myallnaturalweightloss.com/helping-hands-for-weight-loss/3357/

Tips for Losing Weight this Summer


Tips for Losing Weight this Summer

Losing Weight this Summer

Are you stressing over losing weight this summer? Does your old swimsuit fit? Worried you’re so out of shape you’ll look silly riding bikes with the kids or playing tennis with your friends? What about those revealing summer clothes? After indulging all winter, it’s time to make a change and reclaim your sexy summer body. Now is your chance to gain the confidence you need to enjoy this special season and lose that fat that keeps you from feeling and looking your best.

Having a sleek summer body is easier than you might imagine. With a little time and extra planning, you will find yourself sliding right into cute summer shorts and loving the way you look in sexy swim wear.

Let’s get started…

Stay Hydrated for Losing Weight this Summer

Water is needed for your body to function smoothly (including burning fat!), so plan to drink a minimum of 8 full glasses of water every day.

When you’re on the go, grab a plastic bottle with a straw or re-closable lid and fill it up with ice-cold water. Many stores carry bottles that can hold up to 64 ounces of water, so you don’t have to keep refilling your bottle.

If plain water is not your favorite drink, you can add a no-calorie or low-calorie drink mix to give your water some flavor. I use a little lemon juice and some artificial sweetener to make my water more enjoyable.

Even juices and milk help keep you hydrated. Consider counting your morning orange juice and your nightly glass of milk as 2 servings of water if you’re having a difficult time getting it all in. You can substitute a couple glasses of non-caffeinated drinks for 2 glasses of water each day.

An incredible side effect of good hydration is less hunger. When the body is dehydrated, it can confuse thirst for hunger. Anytime you are hungry or considering a snack, drink a glass of water first. You may be surprised by how often a cold glass of water will completely satisfy you.

Write it Down to Lose Weight this Summer

Tips for Losing Weight this Summer

Write it all down to lose weight

Like you, I’m a busy person and don’t always have time to plan out a balanced meal. At the same time, I know that several scientific studies have proven that recording my eating habits accelerates a person’s weight loss process by a big margin! Therefore, I make it a point to write down what I eat, from snacks to drinks to meals.

The simple practice of writing down what you’ve eaten will help you determine what eating habits need improvement. If notice that you are skipping breakfast and then overeating at lunch, you can take action to solve that problem quite easily. Recording what (and when) you eat will help you see what aspects of your diet need improvement.

Recording your snacks, drinks, and meals also provides accountability. I am much more motivated to eat well when I write down what I’ve eaten. It’s embarrassing to record having eaten a candy bar for lunch or 3 bowls of pasta for dinner, so keeping a food record helps me make better choices.

A food log or journal can be as simple as carrying a pen and a pocket-sized notepad in your bag. Write the date at the top of the page and create a section for breakfast, lunch, dinner and snacks. As you eat throughout the day, simply write the name of the dish or item in the appropriate category.

If you enjoy technology, you can use an online food journal. Many of these journals are free and allow you to record what you’ve eaten, the calorie content, the nutritional components of your snacks and meals, as well as personal weight loss goals.

When you have a great week with excellent weight loss, it’s good to analyze what you ate during that week. This will help you plan meals in the future. If you have a week with little weight loss, consider reviewing your log for that week also to determine trouble spots.

Choose High-fiber Snacks and Meals to Lose Weight this Summer

Tips for Losing Weight this Summer

High Fiber Snacks

Are you worried that you won’t feel satisfied or get enough to eat while slimming down? I felt the same way until I discovered the incredible benefits of fiber. Fiber-rich foods are not only great for your health; they also keep you feeling full and satisfied.

Adding more fiber to your meals and snacks is easy and surprisingly tasty. Instead of drinking high calorie, no fiber juice concentrates, enjoy a glass of water and a piece of whole fruit. Apples, oranges, pears, and bananas are all delicious sources of fiber.

Women should aim for 25 grams of fiber a day and men should strive for 38 grams for optimal health and weight loss. Consider choosing popcorn as a snack. It’s a whole grain, a great source of fiber, and it’s low calorie. Some zero calorie seasonings from your pantry can spice it up and add variety.

At meals, try substituting whole grain pasta or brown rice for your typical starch. Nuts and legumes are delicious nutritional powerhouses and boast healthy amounts of fiber per serving. Don’t forget to add in your favorite veggies like potatoes, artichokes, and carrots. Even sweet corn is an excellent source of fiber!

Do a Little Math to Lose Weight this Summer

Tips for Losing Weight this Summer

Count your Calories

For the best weight loss results, I use the mantra “calories in, calories out”. Your body burns a base number of calories doing normal, life-sustaining functions. Any extra activity you do, from chewing a piece of gum to mowing the yard, requires extra calories.

The key to phenomenal weight loss success is in burning more calories than you consume. If that sounds simple, it’s because it is!

The first step is to determine how many calories your body needs to sustain your current weight. There are many free calorie calculators online, or you can do a “BMR Equation”. For women, the equation is BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years). Men should use BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year).

As an example, a 25-year-old woman who is 5 feet, 2 inches tall and weighs 135 pounds would need 1,416 calories per day to maintain her weight. A 30-year-old man who is 5 feet, 10 inches tall and 170 would need 1,810 calories per day to maintain his weight.

Once you know what your current weight maintenance calorie requirement is, you can begin losing weight by creating a calorie deficit. That is, by burning more calories than you consume.

Consume Less Than You Burn to Lose Weight this Summer

There are two main ways to create a calorie deficit and slim down. The first is through diet. By eating 3,500 less calories than your body needs to maintain your weight, you can lose 1 pound. Trimming 500 calories off your daily calorie intake will reduce your weight by a pound a week.

Reducing calories doesn’t mean you have to eat only salads. To maximize your results, be sure to get at least 1,200 calories day from a variety of foods.

A great way to reduce calories without sacrificing taste is by making minor ingredient substitutions. Try artificial sweetener instead of sugar in your coffee. Enjoy an egg white omelet or use an egg substitute. If you love cheese, look for low-fat versions. Turkey or soy-based meat proteins are tasty substitutions for fatty meats.

Try to make your diet as colorful as possible. If it’s low in color (think fried, crispy junk food), it’s likely to be low in both flavor and nutrients. Fresh foods like green salads, juicy strawberries, and bright peppers are all low in calories and high in satisfaction.

To save on prep time, you can purchase pre-chopped vegetables at the supermarket. Portion-controlled low-calorie frozen dinners are perfect for a quick meal and are often much cheaper than grabbing something at the drive-through.

I try to make eating well as easy as possible to control temptation. Instead of grabbing a vending machine candy bar, I keep a banana or fiber bar in my purse for snacking.

Burn More Than You Consume to Lose Weight this Summer

Tips for Losing Weight this Summer

Burn lots of Calories this Summer

If monitoring your calories is not something you like to do, you can also create a calorie deficit through activity. Exercise, including daily activities like vacuuming or walking or carrying laundry up and down stairs, burns calories and builds strength and endurance.

Talk to your doctor and make sure it’s safe for you to start an exercise program. Once you get the green light, it’s time to tone up and start fitting yourself into the outfits you’ve dreamed of wearing!

If your spouse or friends are interested in increasing their fitness, or just having a good time, you can invite them to exercise with you. Time spent working out with friends or family is great for bonding and provides accountability. You won’t want to let your partner down by skipping workouts!

I always start my work out with some light stretching. Gently loosening up your muscles will prevent injury and increase your performance. Be sure to spend several minutes stretching before each and every work out session.

Once your muscles are warmed up, you can move on to the “warm up” portion of your work out. A warm up can last from five to twenty minutes. During this portion of your work out session, you will be exercising and moving at a slightly slower pace.

Now you are ready to move on to the more vigorous part of your work out. For maximum fitness, try to fit in a few days of cardiovascular exercise and a few days of strength training each week. Don’t forget to schedule a few “off” days to give your body time to build those sleek new muscles!

  • “Cardio” can be many different things. It’s best to choose the activities that you enjoy, and alternate so you don’t get bored. Taking a dance class or even just moving your body to some music in your own home. I enjoy working out exercise programs on DVD.
  • Bike riding is a fun way to get the family involved in a fitness activity. Even household maintenance activities like vacuuming and washing windows can be terrific exercise if you do them at a quick pace and put physical effort into them.
  • For optimal results, you should exercise at a pace that raises your heart rate and makes you sweat. You don’t want to over-exert yourself, but you don’t want to cheat yourself out of a good work out, either. Aim for a pace that makes carrying on a conversation difficult.
  • Strength training can do wonders for your body and physical fitness. Muscle weighs more than fat but looks much smaller. When you trade out fat for muscle, you will be amazed by the changes in your body. Even revealing summer outfits will flatter your toned new physique!

The best thing about strength training is that it’s absolutely free. There are a lot of great products on the market that can assist you in your journey toward a sleek summer body, but you can still make the most of your muscles with items you have on hand in your home.

Body weight resistance is one form of strength training. Many exercises use your own body weight to stress your muscles and increase muscle strength. Exercises like squats, push-ups, and side planks utilize your body weight to create resistance.

I enjoy Pilates movies and DVDs for at-home strength training. These videos often require no weight training equipment. Many ideas for body-weight resistance exercises can be found online at no cost. Try out several different moves and create a routine that you enjoy.

If you’d like an added challenge, weights can be added to your work out to maximize your effort. Weights can be as cheap and simple as a couple cans of vegetables or an inexpensive set of dumbbells. Medicine balls, weighted balls, and kettle bells are excellent strength training tools.

A medicine ball routine can be used as both cardio and strength training for a more streamlined approach to fitness. I like to use my medicine ball to do quick movements, raising my heart rate and stressing my muscles at the same time.

After completing your strength training or cardio work out, it’s important to engage your body in a “cool down” period. This should be similar to your warm-up session. Five to ten minutes of low-pace activity allows your body to return to its previous state without trauma.

Even if it’s difficult for you to find time to fit in activity, a five minute warm-up, twenty minute work out, and 5 minute cool down will burn fat and calories without intruding on your daily obligations. The most important factor is consistency. Make your work out a mandatory part of your day. You may find you look forward to it!

Add it All Up for Maximum Results to Lose Weight this Summer

Tips for Losing Weight this Summer

Losing Weight this Summer

Remember when I told you there were two main ways to create a calorie deficit? Imagine if you took those two methods, calorie reduction and increased calorie expenditure, and used them together! The third and most effective method for getting the body you desire is adding a reduction in calories and daily exercise.

Muscles are calorie-burning machines. The more muscles you build, the more calories your body burns, even at rest. Harnessing the power of exercise to build muscle along with burning calories through exercise and consuming a little less will give you astonishing results.

  • It’s not too late to get started and develop a body you can truly take pride in. Get ready to show of sleek, toned legs, strong arms, and a slim shapely abdomen! You can expect to see results rapidly and if you’re consistent, your body will be transformed in a matter of weeks!
  • Keep tabs on your results by weighing yourself once a week and taking measurements with a measuring tape once a month. The difference in the way your clothes fit may be your first and most exciting confirmation of your success.
  • So, start by increasing your water intake. This might be the easiest step of all. Continue on your path to slimness by writing down your meals and snacks. Increase your consumption of filling fiber-rich foods.

Once those basics are covered, use the formula or an online calculator to determine how many calories you need to maintain your current weight. Subtract 500 calories per day to lose a pound a week. Be sure to take in enough calories to stay satisfied and keep good health.

Now that you’re really making strides toward that hot figure you desire, keep going with daily exercise. If you need to start slow, begin with increasing your daily household activities. Add in sports or other active recreation that you enjoy and be sure to invite a friend!

For the ultimate in body reshaping, maintain regular cardio and strength-training workouts, focusing on stretching, warming up, working out hard, and then cooling back down. You CAN do it you can lose that fat


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100 Eating Tips


Sometimes we just do not eat very well and I ran across these 100 eating tips that would improve anyones diet very quickly in a very good direction, so gobble them up!

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions–unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?

7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar or bag.
11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.
13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
15. Keep a food journal. It really works wonders.
16. Follow the Chinese saying: “Eat until you are eight-tenths full.”
17. Use mustard instead of mayo.
18. Eat more soup. The noncreamy ones are filling but low-cal.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
20. Take your lunch to work.

21. Sit when you eat.
22. Dilute juice with water.
23. Have mostly veggies for lunch.
24. Eat at home.
25. Limit alcohol, even on weekends.
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
29. Don’t forget that vegetable soup counts as a vegetable.
30. Rediscover the sweet potato.
31. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Self Talk to stick to your diet

35. “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.”
36. “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”
37. “I want to be around to see my grandchildren, so I can forgo a cookie now.”
38. “I am a work in progress.”
39. “It’s more stressful to continue being fat than to stop overeating.”

I Eat Healthy, but I’m Overweight, Why?

40. Skipping meals. Many healthy eaters “diet by day and binge by night.”
41. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.
43. Eating supersize bagels of 400 to 500 calories for snacks.
44. Ignoring “Serving Size” on the Nutrition Facts panel.
45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don’t Want to Cook?

47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.
48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.
51. A healthy frozen entree with a salad and a glass of 1 percent milk.
52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
56. Heat up a can of good soup.
57. Cereal, fruit, and fat-free milk makes a good meal anytime.
58. Try a veggie sandwich from Subway.
59. Precut fruit for a salad and add yogurt.

How to keep from putting on weight during the holidays?

60. Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging.
61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
62. As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
64. For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.
65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
66. Walk around the mall three times before you start shopping.
67. Make exercise a nonnegotiable priority.
68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they’ve done it, they say it is one of the easiest ways to involve the whole family in exercise.

How to stop eating sweets?

69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert.
70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid binging after a few days.
71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
72. Try 2 weeks without sweets. It’s amazing how your cravings vanish.
73. Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

No more midnight snacks

76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.
77. Eat your evening meal in the kitchen or dining room, sitting down at the table.
78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
80. If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
81. Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
82. Brush your teeth right after dinner to remind you: No more food.
83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
84. Eating late at night won’t itself cause weight gain. It’s how many calories–not when you eat them–that counts.

Are there any side effects to being healthy?

85. Fat-free isn’t always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.
86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
87. If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts–. The same goes if your only choices are what’s available in the hotel minibar.
88. Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads–go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
90. Nothing’s less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram–low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands–not a significant difference.

Give me some exercise tips!

92. Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
93. When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.
94. Tune in to an audio book while you walk. It’ll keep you going longer and looking forward to the next walk–and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you’ll need to take a cab home!
95. Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)! Plus, you’ll improve muscle strength, flexibility, and endurance.
96. Drinking too few can hamper your weight loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How do I stop eating when I am sad?

97. A registered dietitian can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call.
98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there’s a built-in community component that people can feel comfortable with.
99. Here’s another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress–shown by blood pressure and heart rate elevations–ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).
100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.


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