How To Lose Weight Fast

You’ve heard it time and again: fad diets don’t work for permanent weight loss, But what about those times when you really need to lose some weight fast? It’s hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.

So what’s wrong with dropping 20 pounds fast so you can wow your friends and family with a svelte new shape?

The truth is that nothing is wrong with losing weight rapidly — as long you do it the right way, says Michael Dansinger, MD. He’s the medical doctor for NBC’s The show, which spotlights quick and dramatic weight loss.

“In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program,” he says.

But even if you can’t drop everything to go to weight loss “boot camp,” you can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event.

But you need to plan ahead and allow enough time to make changes to your shape.

“Don’t wait until one week before the reunion to try and lose 10 pounds,” advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.

How to Lose Weight Fast

Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety’s sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

“Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off,” says Dansinger.

You may lose even more weight initially if you limit salt and starches.

“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” explains Dansinger.

Diets for Fast Weight Loss

When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.

Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.

Other experts interviewed by WebMD recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.

“Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss,” says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.

American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:

  • Eat plenty of low-calorie vegetables to help you feel full.
  • Drink plenty of water so you don’t confuse hunger with thirst.
  • Clear the house of tempting foods.
  • Stay busy to prevent eating out of boredom.
  • Eat only from a plate, while seated at a table.
  • Always eat three meals and one snack daily — no skipping meals.

Weighing yourself daily and tracking your food intake can also help you keep focused, experts say.

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” says Bonnie Taub Dix, MA, RD, a food and nutrition blogger for USA Today.

Although it won’t actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.

Exercising for Fast Weight Loss

Even if you are currently exercising, you’ll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.

That fits in with Dansinger’s recommendation of seven hours per week of cardio exercise leading up to your special event.

Your comments are appreciated.

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How To Lose Weight Fast

You’ve heard it time and again: fad diets don’t work for permanent weight loss, But what about those times when you really need to lose some weight fast? It’s hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.

So what’s wrong with dropping 20 pounds fast so you can wow your friends and family with a svelte new shape?

The truth is that nothing is wrong with losing weight rapidly — as long you do it the right way, says Michael Dansinger, MD. He’s the medical doctor for NBC’s The show, which spotlights quick and dramatic weight loss.

“In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program,” he says.

But even if you can’t drop everything to go to weight loss “boot camp,” you can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event.

But you need to plan ahead and allow enough time to make changes to your shape.

“Don’t wait until one week before the reunion to try and lose 10 pounds,” advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.

How to Lose Weight Fast

Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety’s sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

“Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off,” says Dansinger.

You may lose even more weight initially if you limit salt and starches.

“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” explains Dansinger.

Diets for Fast Weight Loss

When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.

Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.

Other experts interviewed by WebMD recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.

“Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss,” says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.

American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:

  • Eat plenty of low-calorie vegetables to help you feel full.
  • Drink plenty of water so you don’t confuse hunger with thirst.
  • Clear the house of tempting foods.
  • Stay busy to prevent eating out of boredom.
  • Eat only from a plate, while seated at a table.
  • Always eat three meals and one snack daily — no skipping meals.

Weighing yourself daily and tracking your food intake can also help you keep focused, experts say.

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” says Bonnie Taub Dix, MA, RD, a food and nutrition blogger for USA Today.

Although it won’t actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.

Exercising for Fast Weight Loss

Even if you are currently exercising, you’ll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.

That fits in with Dansinger’s recommendation of seven hours per week of cardio exercise leading up to your special event.

Your comments are appreciated.

Posted in Uncategorized | Leave a comment

Are You At Risk For Diabetes?


 

I took a diabetes risk test online and found out that my risk is prediabetes. Millions are unaware they have prediabetes. Nearly 8 percent of the U.S. population has diabetes, according to the Centers for Disease Control and Prevention (CDC), and at least 25 percent of U.S. adults have prediabetes.Those who have diabetes are much more likely to know it  than are those with prediabetes. According to a 2006 CDC analysis, only about 4 percent of U.S. adults had been told they had diabetes.

Knowledge and diagnosis is critical for people with prediabetes because they are at increased risk for developing type 2 diabetes, heart disease and stroke.

If you know you have prediabetes, you can prevent or delay development of diabetes and its complications by making lifestyle changes.


A study called the Diabetes Prevention Program, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), showed that weight loss through moderate diet changes and physical activity can delay and prevent type 2 diabetes by 58 percent by following a healthy eating and exercise program and losing 5 percent to 7 percent of their weight.


How do you know if you’re at risk for type 2 diabetes? You may have no symptoms. But if you have increased thirst or hunger, fatigue, increased urination, unexplained weight loss, blurred vision or sores that do not heal, ask your doctor to test you for diabetes.


Even without symptoms, consider getting tested for type 2 diabetes if you are age 45 or older, especially if you are overweight; the risk increases with age. And if you are younger than 45, overweight and have other risk factors such as a family history of diabetes, you should be tested.


Diabetes can exact an enormous health toll: heart disease, stroke, blindness, kidney disease, nerve problems and amputation. It also carries a hefty price tag for health care costs: approximately $174 billion a year – $116 billion in direct medical costs and $58 billion for losses in productivity. Take steps now to protect yourself: lose excess weight, exercise more, lower your intake of fat and calories and, if you smoke, stop.


For a quick initial assessment of your risk, use  the American Diabetes Association’s free online diabetes risk test at www.diabetes.org/risk-test.jsp

Please leave a comment, it will be much appreciated.

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Invasion of the Body Scanners: More Tales of Terror from the Unfriendly Skies

By John W. Whitehead


The outrageous invasion of our privacy rights that is the whole-body scanner (and its equally outrageous counterpart, the full-body pat down) was hurriedly put in place by the government, before Americans could really comprehend what it would mean and whether they were willing to tolerate it. Yet where did the impetus for installing these scanners in our nation’s airports come from? And who’s responsible for this unfolding nightmare being unleashed on the American people?

As Reuters reported on Dec. 30, 2009, “The path toward rolling out wider use of whole-body security scanners in U.S. airports runs through the White House…. U.S. President Barack Obama could expedite such a deployment because the Department of Homeland Security (DHS) and Transportation Security Administration (TSA) don’t need legislation from Congress to start using the devices at any of the 560 U.S. airports with scheduled airline service.”

In fact, legislation has been proposed to mandate full-body scanners and make them the primary screening method in all U.S. airports by 2013, but Congress has yet to act on it. So we can thank President Obama for this frontal assault on our Fourth Amendment rights. Mind you, this is the same man who insisted that “we will not succumb to a siege mentality that sacrifices the open society and liberties and values that we cherish as Americans.” Yet in the wake of the bumbling underwear bomber’s botched Christmas Day attempt to blow up a Detroit-bound plane, Obama directed the Homeland Security Department “to acquire $1 billion in advanced-technology equipment, including body scanners, for screening passengers at airports.” In fact, Obama’s Stimulus Bill, which committed more than $3 billion for homeland security projects, is funding the installation of the devices in airports across the country.

The Department of Homeland Security and Transportation Security Administration have been quick to do the president’s bidding, aided and abetted by corporate lobbyists eager to make a profit at taxpayer expense. The TSA plans to roll out a total of 450 full-body scanners by year’s end, with an additional $88 million included in the 2011 national fiscal budget for 500 more machines. And Congress, which has the power to halt this thing (or at least provide oversight), has done nothing.

All the while, the American people are being subjected to all manner of egregious searches by government agents. Since my commentary about the airline pilot who refused to go through the scanner or be subjected to a pat down ( “Michael Roberts: One Man Against the Surveillance State”), I have been bombarded by emails from individuals—particularly women—who have shared their own horrific encounters with TSA agents. The following are some of the most egregious.

This first account is from a woman who suffers from chronic fatigue syndrome:

I was subjected to a TSA rub down in Pittsburgh in September. There is no patting happening. The officer ran her hands over every square inch of my body, firmly pressing into my flesh in every area when I declined to have myself irradiated. Being a recovery from chronic fatigue syndrome, I am extremely aware that my body needs protection from anything that is unnatural or unnecessary, and excess radiation is on my list of things to avoid. Unfortunately, the rub down elicited some trauma issues, and when I got upset and started crying, they started the “pat down” all over again. After I received my belongings, I attempted a photo of the TSA station and officers, at which point I was apprehended, my ID was taken, I had to delete my photos at their demand and eventually when they realized I had no record, they told me to go get on the plane before I got into trouble. Why am I, a 49-year-old woman, employed for 28 years by IBM, mother of two teenagers, married for 27 years, being viewed as a terrorist? The trauma of the “pat down” has reactivated an autoimmune condition and I have spent the last 4 weeks working to bring my immune system back into balance. I can’t imagine getting on an airplane with the possibility of this happening again. I would like to protest this invasion of privacy, but how?

he second is from a ticketing agent who was suspended after objecting to TSA’s search of her wallet:

I just had my second run-in with TSA while attempting to go to work. I was refused the right to go to work because after I willingly handed TSA my lunch bag (which only contained my pocketbook, 2 restaurant paper napkins, and a piece of a news page crossword puzzle), they proceeded to empty my pocketbook, piece by piece, and go through my wallet, credit card by credit card, checking every nook and cranny in both my purse and my wallet. When they began going thru my wallet, I objected. I may have lost my job because of these arrogant and ignorant individuals.

The last is from a flight attendant who commutes to work each week: This Sunday, I unknowingly went through the full body scanner. I had heard a little about the full body scanners but just never paid attention because I just thought that it wouldn’t really happen. The TSA people said that the other machine was “broken” so me and one other female flight attendant would have to go through the new one.

 

They didn’t tell me it was a Full Body Scanner. I was not made aware that I even had an option to be patted down instead. After the scan, I was still patted down on my breast area because I was wearing my flight attendant wings. I truly felt molested. As a female traveler, I already have to deal with personal safety issues. In the past, when I have gone through the security line, I have experienced two of the TSA men standing staring at me, and I could overhear them deciding whether they thought I was attractive.

I realize the fact that the security people are not really highly trained professionals is a separate issue from the fact that I am literally being stripped of my Liberties and Rights. That just makes it all the more unjust. It is humiliating to be strip searched. I haven’t committed a crime, so I have not given up my rights! I have not broken any laws. I am a Citizen of the United States, and I thought that I lived in a free country where people fought to protect our Liberties. Why couldn’t they have spent the money to implement security measures that involve using high levels of training that are proven to protect? The Israelis have a 40-year proven track record and they do not use full body scanners.

 

What are my rights? Do I even have any? I don’t choose to fly. I do it because I need the money to survive. It’s my job. I don’t want to be strip scanned because it is an invasion of my privacy rights as a human being. If I give in to this and act like I’m fine with it, just to fit in at work and not be singled out, then what next? Will I be subjected to cavity checks? I feel sickened by this, literally. It’s like the frog that gets boiled slowly or how Germany became Nazi Germany. It all is very subtle. People just go along and when we realize that we have no Rights left it is too late. I am not ashamed of my body but the reality is I am having to basically be naked in front of a group of my “peers” who I don’t trust and who have no right to search my being.

 

I fly for a living every week. No one is more concerned about airport/airline safety than I am. One truly infuriating aspect of this whole body scan debacle is that it has been shown to fail. Far more insidiously, it eases some people’s minds into a false sense of security.

I literally got ill from stress after educating myself on Full Body Scanners and that I was clueless enough to walk through one giving my rights away. In the future, I may be forced to do it several times a week just to keep my job. My rights are just being taken away, and I am now at the mercy of being stripped and it isn’t making me any safer! I could deal with a few TSA agents being abusive when I had the protection and dignity of my clothing layer protecting my private areas. Now that those same people have the power to virtual strip search me and pat down my crotch and breasts, I just feel abused.

 

This whole procedure is as arbitrary as making me pull down my pants before I can receive my coffee from the girl at Starbucks in the airport. I am going to choose to be patted down from this point forward, but this could put me at risk of delaying a flight and mistreated by the TSA to prove a point to me. I am a very compliant, shy person by nature. Full body scanners just made my personal world all the more dangerous and unsafe for me to live in. There are other proven “Effective means” to do this without taking my personal dignity and my feelings of personal well being away from me.

 

Constitutional attorney and author John W. Whitehead is founder and president of The Rutherford Institute. He can be contacted at johnw@rutherford.org. Information about the Institute is available at www.rutherford.org.

 

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24 Ways To Lose Weight Without Dieting

Time Your Meals

Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body’s fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.

Sleep More, Weigh Less

Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities – and the usual mindless snacking – you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, also. There’s evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.

Serve More, Eat More Veggies

Serve three vegetables with dinner tonight, instead of just one, and you’ll eat more without really trying. Greater variety tricks people into eating more food – and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

When Soup’s On, Weight Comes Off

Add a broth-based soup to your day and you’ll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup’s especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.

Go for Whole Grains

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft “white” whole-wheat bread.

Eyeball Your Skinny Clothes

Hang an old favorite dress, skirt, or a smokin’ pair of jeans where you’ll see them every day. This keeps your eyes on the prize. Choose an item that’s just a little too snug, so you reach this reward in a relatively short time. Then pull out last year’s cocktail dress for your next small, attainable goal.

Skip the Bacon

Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

Build a Better Slice of Pizza

Choose vegetable toppings for pizza instead of meat and you’ll shave 100 calories from your meal. Other skinny pizza tricks: go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.

Sip Smart: Cut Back on Sugar

Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you’ll avoid 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.

The liquid sugar in soda appears to bypass the body’s normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.

Sip Smart: Use a Tall, Thin Glass

Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories — and your weight — without dieting. You’ll drink 25-30% less juice, soda, wine, or any other beverage.

How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass — even experienced bartenders.

Sip Smart: Limit Alcohol

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you’d normally limit.

Sip Smart: Go for Green Tea

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body’s calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you’ll get a refreshing drink without tons of calories.

Slip Into a Yoga State of Mind

Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What’s the connection? The yoga regulars reported a more “mindful” approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

Eat at Home

Eat home-cooked meals at least five days a week to live like a thin person. A Consumer Reports survey found this was a top habit of “successful losers.” Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.

Catch the “Eating Pause”

Most people have a natural “eating pause,” when they drop the fork for a couple of minutes. Watch for this moment and don’t take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you’re full, but not stuffed. Most people miss it.

Chew Strong Mint Gum

Chew sugarless gum with a strong flavor when you’re at risk for a snack attack. Making dinner after work, at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don’t taste good.

Shrink Your Dishes

Chose a 10″ lunch plate instead of a 12″ dinner plate to automatically eat less. Cornell’s Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day – and 10-20 pounds in a year. In Wansink’s tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.

Get Food Portions Right

The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. “Always slim” people do it and successful losers do it, too, according to a Consumer Reports survey. After measuring portions a few times, it can become automatic. Make it easier with small “snack” packs and by keeping serving dishes off the table at meal time.

Try the 80-20 Rule

Americans are conditioned to keep eating until they’re stuffed, but residents of Okinawa eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don’t miss it.

Eat Out Your Way

Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:

  • Split an entrée with a friend.
  • Order an appetizer as a meal.
  • Choose the child’s plate.
  • Get half the meal in a doggie bag before it’s brought to the table.

Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.

Reach for the Red Sauce

Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, portion size still counts. A serving of pasta is one cup or roughly the size of a tennis ball.

Go Meatless More Often

Eating vegetarian meals more often is a slimming habit, according to WebMD’s “recipe doctor,” Elaine Magee, MPH, RD. Vegetarians weigh up to 20% less than meat eaters. While there are several reasons for this, legumes play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.

Burn 100 Calories More

Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities:

  • Walk 1 mile, about 20 minutes.
  • Pull weeds or plant flowers for 20 minutes.
  • Mow the lawn for 20 minutes.
  • Clean house for 30 minutes.
  • Jog for 10 minutes.
  • Celebrate

    When you’ve kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You’ve moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes — or on occasion, indulge in a small slice of cheesecake.

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