WHAT IS BUTTOCK GUNCHING?

Becca, I know what you mean. When I sit on the bed I can feel the buttock fat gunching up my back.....I will give you a diet that worked for my cousin Kaci and I'm going to try it after Halloween. You follow this for 7 days straight, then so 1,000 calories low-fat for a week then back

on...then 1200 calories, etc. breakfast: 1C greatfroop juice/slice whole wheat toast/slice low-fat cheese/3 scrambled egg whites...use no stick spray
snack: 12 almonds
lunch: low-fat yogurt/ 1/2 C tuna packed in water///5 slatines

sanck: apple
dinner 2 C green leafy veg/1 banana/ 1/2 C low fat cottage cheese

my buttocks-the fat is gunching up my back....I get out of breath going to the mailbox.....I know I eat too much starch...Has anyone tried highprotein, low-carb diets and had success? How do I spot-tone my backside?

Always make a shopping list before grocery day and stick to it.

Discuss Today's Diet Tip #12: Are you guilty of bringing home unwanted and impulse items? Are they junk foods? Do you shop sales or in season foods and stock up? Is there an aisle in the store best avoided by you?

Brush your teeth immediately after a meal and do not eat again until the next meal.

Discuss Today's Diet Tip # 11: I can attest this works for me and gives me the excuse to say a polite no to others who offer in between meals. Also have not had a cavity in about 6 years now.

Don't stand near the food table at parties.

Today's Diet Tip # 10

Discuss: Is it too much temptation to view the delightful assortment of morsels? Are you more comfortable chewing than chatting at parties?

Microwave or use a non stick skillet whenever you can. A steamer or brolier comes in handy too.

Discuss Today's Diet Tip #9

Discuss: Do you use pans, grill, modern cooking methods to limit fat? Were you raised on a deep fryer? Or do you just cook with convenience and speed in mind? Do you have any appliances that are favorites for limiting oils and fats?

Alcohol slows down your metabolism; limit it.

Discuss Today's Diet Tip #8

How much do you think is too much on a weekly basis? Do you count your alcohol as part of your diet caloric intake? Do you believe alcohol increases your appetite?

Never stand when you eat; sit instead.

Discuss Today's Diet Tip #7

Discuss: Ever so hurried that you eat on the run? Do you ever eat over the stove? Do you believe we are meant to sit and eat a meal? Is there a good reason you can think of for this practice?

Get calories from foods you chew, not beverages.

Today's Diet Tip # 6

Discuss: Typically 20%+ of our calories come from drinks. Do you drink water? What fluids do you drink that could be amputated from your diet? If you count calories or do WW points, do you remember to add your beverages for the day?

If the temptation is too much, drive a different route if you have to pass a fast food or donut shop.

Discuss Today's Diet Tip #5

Discuss: Has your car ever turned right into a McDonald's with barely your consent? Is it a real temptation to grab and go? Have you ever resisted this way?

Drink broth, bullion cube, or a full glass of water before a meal.

Discuss Today's Diet Tip #4:

How many want to get right to the chewing part of the meal? Do you mentally prepare for the meal before hunger has you in its grip? How many use this technique to help the brain signal full before they overeat?

Instead of whole milk, switch to skim or 1 percent.

Discuss # 3 quick, best diet tip:

Have you made the switch? Would you change to lessen calories or fat content? Would your family object? Do you get enough calcium in your diet?

Eat at least two servings of fruit or veggie at every meal.

Discuss # 2 quick, best diet tip:


Do you believe there is a correlation between health and nutrition? Do you believe in the USDA Pyramid guidelines and try to follow them? How many servings a day of fruit and vegetables do you get?

 (www.dietingfordummies.org, www.gracetoday.com, and coming soon www.inspirationeating.com)

Edited by author 12-08-2007 04:06 AM
Use a salad plate instead of a dinner plate.

Discuss #1 quick, best diet tip:

Do you use large sized dinner plates? Could you really scale back on your portions if you used a salad plate instead? Do you follow the rule to leave a space you can see in between each food? Tell what tricks you use for portion control with cups, glasses, bowls and plates?

Boosting Your Metabolism!

To lose weight, you have to reduce calories taken in, increase calories expended, or do both. Metabolism is somewhat a function of genetics, but you can increase basal metabolism by building muscle. Aerobic exercise that increases the heart rate can raise metabolism while you're exercising. You can increase the thermic effect on metabolism by focusing on quality protein and high-fiber fruits and vegetables. Dehydration can contribute to an inefficient metabolism. Making sure you drink enough water will help to avoid this. Never dip down to lower than 1200 calories a day or your body will try to conserve calories. Do not skip meals for the same reason. Space them out 4-5 hours a piece and add a moderate snack in between if you so desire. Move as much as possible. The amount of calories you burn in the course of a day adds up. And last but not least, your metabolism naturally decreases with age, so determine to start losing weight now.

Have a blessed day!

http://www.gracetoday.com
http://www.dietingfordummies.org

Think before you drink!

Be mindful of beverages loaded with caloric ingredients like sugar, corn syrup, fructose, milk, cream, syrup, special flavoring, and even fruit juice. If you're watching your weight, you are better off eating fruit versus drinking it. Did you know that flavored water, vitamin water and sports drinks all have added calories? When it comes to managing your weight, calorie-free water will always be your best bet. Pay careful attention to serving sizes also. Many bottled products are two or more servings, not one. Watch out for alcohol when dieting. Alcohol and nutrition are closely linked. Over consumption of alcohol can lead to nutrient deficiencies, weight gain, and chronic diseases such as liver disease, high blood pressure, stroke, and coronary heart disease. If you drink alcoholic beverages do so in moderation. No more than one drink a day for women. No more than two drinks a day for men. Trim 500 liquid calories from your daily diet and you'll save 3,500 calories a week and lose a pound. Just 500 extra calories per day will add up to one pound per week potential weight gain.

Plan Ahead Each Shopping Trip!
 
Try this on for size. Weigh yourself before you go shopping. Yikes, isn't that a novel idea? If you weigh heavy, you will surely want to avoid buying exras. If you weigh light, you don't want to blow your week with extras. This scale technique can be a win/win situation. Always eat before you go food shopping and always prepare a shopping list. Only purchase food which relates to your weekly menu plan and don't be tempted to buy goodies. Don't walk down each and every aisle if you do not intend to purchase from that row. You will only find more items to tempt you. Do buy sale and in-season items that will compliment your diet. Saving money is almost as much fun as loosing weight. If you are in doubt of a food item, do read the nutritional label, including calories per serving. Many times this will deter you from a purchase you might regret before you arrive home. The labels are your friend and will keep you honest rather that a, "I didn't know" attitude. If shopping is a favorite weekly thing to do, try to shorten your time spent in the grocery store and increase your time spent browsing at Victoria's Secret where someday you will be able to purchase items to showcase your new figure. Now, isn't that much more rewarding?
 
Have a blessed day!
 
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http://www.dieitngfordummies.org

Breaking A Plateau!

A weight loss plateau can be defined as a period of two to four weeks where you are exercising regularly and following a balanced meal plan and still not losing weight. It is not abundantly clear why plateaus occur. One theory is when dieting the body is in an adaptive, prehistoric response, and thinks it’s starving, becoming even more proficient at storing calories as fat. A weight loss plateau is when you are putting forth your tried and true best attempts at a proven method for you. A plateau does not occur for those having little weight to lose. A plateau happens for those who have a great deal of weight to lose and have lost successfully without deviating from plan for months on end. It may be a case now of 1) consuming too many calories for the amount of calories that you are burning off, or 2) not consuming enough calories; your body defends itself by slowing down your metabolism. In the first instance a scale back of 100-200 calories may be warranted if you do not dip below the 1200 minimum calories per day recommended for dieters. In the last instance, you must go back to journaling to see what you are actually consuming each day. If you have become accustomed to consuming small amounts of food and are below the recommended amount consumed daily, an increase is warranted as you ride the wave when your body will react favorably once again. You may mix up your menu. You may mix up your exercise routine. You may increase your activity. You may increase supplements and natural metabolic boosters, but the bottom line is humbling, indeed. A plateau is busted when the body is ready, willing and able.
 
Have a blessed day!

http://www.gracetoday.com
http://www.dietingfordummies.org


Welcome new subscriber schemingturkey!

hey everyone,
 
i just joined and wanted to say hi. :)

Edited by author 09-30-2007 06:06 AM
Be Realistic About Your Ideal Weight Goal!

This is what a standard chart suggests: The ideal weight for a woman who is exactly 5 feet tall is 100 pounds. For every additional inch above 5 feet, add five pounds. If you are shorter than 5 feet tall, subtract five pounds for every inch you measure below 5 feet. The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, add 6 pounds. What the chart does not consider is 1) your body frame size (small, medium, large), 2) your age, 3) your activities, and 4) medical recommendations. If you were a body builder or into extreme sports, it is obvious this is not an accurate chart. As you lose body fat and replace it with muscle mass, you will note the ability to carry more weight on your frame. If you have determined through the wrist measurement test that you are not medium framed, you must make an adjustment. Get out your tape measurer. If your wrist measures less than 6 inches, subtract 10 percent from your ideal weight. If your wrist measures more than 6 inches, add 10 percent to your ideal weight. As we age we no longer can retain a "low-normal" range as in our high school or college days and may consider a "high-normal" range. And most important factor of all is to ask your doctor's opinion if you have a medical condition which may factor in. Set a realistic "Ideal Weight" goal for your body, and when you do achieve it, you can then determine whether you want to fine tune it further.
 
Have a blessed day!
 
http://www.gracetoday.com
http://www.dietingfordummies.org

Trigger Foods!

Is there something or many things that make you go totally off? Do you start to eat a certain food and lose all control over portion? Does that food item make you continue on to scrapping the diet for the day? Then than is a trigger food, or even more appropriately named a binge food. We have got to be honest in our evaluation of these items. If we say it is just a food I really, really enjoy, we are not being honorable in catching a culprit. If you have not yet controlled a food item to the point of only having a taste, a sample, or a reasonable sized portion, or if this food item has to be consumed on a daily basis, you have a trigger food that needs to be amputated from your diet until you can face it with reasonableness. There is no other way. Do not walk down the grocery store isle when you shop that carries this item. Go in a different direction if your trigger food is bought at a fast food drive thru. Do not allow that item in your home. Don't hide it away from an emergency supply. Don't let your friends who know you love this item, bring you a slice to cheer you up for the day. There are other ways to show friendship. Amputate it. There is no other way. You will lose the fascination and pull over this food in as little as a few weeks time, and you will find your diet attempts becoming successful. And when you are offered or tempted, say out loud, "I no longer care for this food item. I have lost my acquired taste for it. Soon it will become reality.

Have a blessed day!
http://www.gracetoday.com
http://www.dietingfordummies.org

Don't Hate Your Veggies!

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). There are some easy ways to get in your daily veggie servings of 3-5 helpings as recommended. The friendliest is to buy V-8 juice. There is no way you can object to this delicious, vitamin packed 4 ounce drink. Don't forget that vegetable soup counts as a vegetable. If prices climb up on you in off season, as they do me, stock up on frozen vegetables when on sale. They are fine thrown into a crock pot, or another simple way to cook them is in the microwave or a stir fry on stove top. The good news is the peeling and chopping is already done for you. Who objects to salads? Spend the extra few pennies to buy salad mixes that are ready to eat. I am amazed at the wonderful blends they have, and in actuality some are less inexpensive with the dressing included and extras than to prepare it yourself. Don't forget that many vegetables are considered calorie free foods. A portion may be under 20 calories (eggplant, cucumber and radishes, to name a few). If you are fortunate to have a sunny plot, do take advantage by growing your own vegetables. Nothing, I repeat, nothing tastes as good as fresh off the vine. What are you waiting for? Fill up on vegetables and you will be trimming down in no time.

Have a blessed day.

http://www.gracetoday.com
http://www.dietingfordummies.org

Stop Mammoth Portions!

Ever say, "I'm Overweight. What Mistakes Could I Be Making Without Realizing It?" Ignoring "serving size" on the nutrition facts panels is a disaster waiting to happen. Many packages and instant food items are meant to be 2 or more servings. When you read the calorie content make sure you consider for what serving size. Often we are eating 2-3 serving sizes without realizing the calories in the whole product itself. We are all used to restaurant size plates and portions. This was never meant to replace standard size plates. We eat it all in a restaurant when we are out and we have literally eaten for two, not one. If you feel full to stuffed after a meal out, you can bet that you went over your calorie portion for the day in just one setting. We all know if we buy a value meal or super-size it we can save money. But we cannot save calories! Again, the meal is too large for one setting, or even in the case of a soda in a large or gulp size, you have just upped the calorie count. Learn to downsize your meals. Learn to think small to medium. You will be surprised at how your appetite will come around to being satisfied with smaller portions, as well as your food budget thanking you.

Have a blessed day!
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visit our new site http://www.dietingfordummies.org

Purposeful Eating!

Make eating purposeful, not mindless. Before you put food in your mouth, peel it, unwrap it, move it around, savor it, engage it, smell it, delight in it, and keep your mind fixed on the quality, not the quantity of the food. Engage all of the senses in the pleasure of nourishing your body. Nourishment is a requirement. How little of us dieters think of it as a requirement to live. We fell into bondage of food and now we are terrified to enjoy this simple and necessary pleasure. We knew excess and we are afraid to recall the times as a toddler where meals meant nourishment and new experiences. Don't eat to get a stuffed feeling or an emotional high. Eat to fulfill your God-given responsibility of fueling the body for each day's journey. Stop the mindless, emotional eating and learn what God meant a meal to be--intimacy with the Creator who has given you abundant variety to meet your physical daily needs of nourishment. Explore this possibility of viewing food as God's design for keeping you a lean, mean, pleasing machine.

Have a blessed day! http://www.gracetoday.com

Cravings!

Cravings will typically disappear after 10 minutes if you turn your attention elsewhere. Drink a large glass of iced water. Do your prayer time. Drink a hot cup of broth. Take a brisk walk. Do a period of exercise. Read the Bible. Call a loved one. Do a household task. The possibilities are endless of the ways to divert your attention. You are master of your cravings. You need not submit to each one that you have, especially the foolish high calorie ones. Let your body know that you are master. You are in control. You will dictate how you feed and fuel it. It will become a habit of denying these fleshly desires and in the process as taking charge, you will be rewarded with the scale readings you desire. Take dominion!

Have a blessed day from http://www.gracetoday.com

/m103

Dear Karyn,

I have had a great deal to say about sweets through the years. We know the form we are accustomed to as refined sugar is not a good thing. Yet, I believe that is a great reason for weight gain, next to immoderate portion's at meals. Giving up sweets, if you know you consume too much in your daily diet, is just a beginning step on your weight loss journey, and it is a good start so that I commend you. And yes, allow yourself moderate treats because if you do not, you will become frustrated and just throw in the towel on the whole idea of dieting.

Refined sugar, we know it, is not all that good for us. It certainly is not a drug, but for some it is an "addiction" which does lead to binges. We eat it because the body has grown accustomed to the temporary energy boosts it gives, and then when our glucose level plummets, we are back at it again.

Your plan is good to find acceptable substitutes. Keep on-hand fresh fruits. You are going to be amazed in a few short weeks how very sweet fruit and natural juices do taste when you don't have unnatural products clouding your taste buds. Reports vary that the typical American consumes from 40-150 pounds per year of sugar. Low end or high end of that study, should be enough to alarm us.
Pro 25:16 Hast thou found honey? eat so much as is sufficient for thee, lest thou be filled therewith, and vomit it.

I have a really hard time with sweets. My trigger foods that get me on a binge are
chocolate, cookies and cake. sound familiar? I am praying a lot about my weight and I really
feel God leading me to give up sweets with maybe a treat once a week and if I go crazy
inbetween have unsweetened pudding or ice pops. I am kind of desperate to lose weight.
Anyone have any encouragement ?

Change Your Behavior!

Even a modest 10-20% body weight loss will show improvement in your health, but you have to start with your behavior and change that. To lose weight and keep it off, you need to make changes in your lifestyle. Begin by motivating yourself. Find the perfect reason for losing weight. You might think of many, but what is the most important? No one can make you lose weight and no one can lose it for you. It is all about you and motivation has to come from within. It takes energy and focus to lose weight. Commit to it, have a plan, set a start date, and make God your partner on this journey. Set your goals as small, reasonable ones and continue to move in that direction. Surround yourself with upbeat people that are progressing in their journey. Keep a daily record and focus on the positive, no matter how small that might appear in comparison to the weight you need to lose. And never, never give up. Rome wasn't built in a day.

Have a blessed day!

www.gracetoday.com

Health Mantras!

Get motivated, put them on the fridge, and join in and post yours.


"Early to bed and early to rise, makes a man healthy, wealthy, and wise."

"Good friends are good for your health."

"And we have made of ourselves living cesspools, and driven doctors to invent names for our diseases."

"Health is not valued till sickness comes."

"Become addicted to constant and never ending self improvement."

"A sad soul can kill you quicker than a germ."

"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon."

"In order to change we must be sick and tired of being sick and tired."

"A good laugh and a long sleep are the best cures in the doctor's book."

"Red meat is not bad for you. Now blue-green meat, that's bad for you! "

Have a blessed day!

www.gracetoday.com

Say No To Crash Diets!

Most people lose a combination of muscle and fat when losing weight. Crash diets produce loss of water and muscle weight. The more you starve to lose weight, the greater your body eats its muscles for energy. That's why diets that are too low in calorie are not good. Starving yourself to lose weight not only shuts down your metabolism, but it also attacks muscle instead of fat. It will be extremely impossible to lose weight as your body goes into starvation mode to hang onto each calorie. A moderate diet is always best. A good rule of thumb is to never go below 1200 calories per day. The only exception to that is if you are medically supervised. New weight loss tools have been added to http://www.gracetoday.com They include USDA calorie and nutrient count of common foods, USDA pyramid food groups tracker, and a handy daily food calorie tracker calculator. Luk 7:35 But wisdom is justified of all her children.

Have a blessed day!

www.gracetoday.com

Nutritionally Fit!

Now that your dieting it becomes a juggling act to keep up with the essential vitamins and minerals you need for health. A balanced diet is the first step toward maintaining good health and promoting weight loss that can be maintained. Following the food pyramid is a reliable way to ensure healthy eating. Food groups such as milk, meat, fruits, vegetables and grains, help supply more than 40 nutrients your body needs. You must educate yourself on how to increase nutrition and decrease consumption of less nutritious foods. Read nutrition labels on items at the store before you purchase a product. You will not be in for a surprise as you track your day, and you will not be out of money for a product that fails to deliver. Be sure to supplement your nutrient needs with exercise and proper rest.

Have a blessed day!

www.gracetoday.com

Exercise to Stay Fit for Life!

Regular exercise can strengthen your heart, help reduce blood pressure and improve blood circulation. People who exercise regularly may have more energy, sleep better and experience lower stress levels. If you are dieting it can improve your sense of well being, and enhance the metabolic process. Be sure to drink plenty of water before, during, and after exercise. You will be pleasantly surprised to watch your stamina increase with consistency after a short while. Challenge yourself weekly to go a few minutes longer. It is fun to compete to compete with yourself. The tape measurer will reward you when the scale doesn't. The overall benefits are not seen overnight, but your body will know and reflect to you the amazing results that exercise brings.

Have a blessed day!

www.gracetoday.com

Diet Mantras!

~~Get motivated, put them on the fridge, and join in and post yours

"The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

"Nothing tastes as good as skinny feels."

"Do It Anyweigh."

"A moment on the lips, forever on the hips!"

"COMMIT TO BE FIT."

"If you don't watch your figure, no one else will either."

"The best form of exercise is to use your arms to push yourself away from the table."

Edited by author 04-24-2007 10:08 AM
Train Your Tummy!

1) Follow the Chinese saying: "Eat until you are eight-tenths full."

2) Eat S-L-O-W-LY. Make a conscious decision to slow down your pattern of eating. It takes 20 minutes for your brain to tell you that you are full.

3) Sip water. Make sure you take time to fill your stomach with a non-cal beverage during meal time.

4) Set your utensils down in between bites. Yes, make it a conscious habit rather than the shoveling technique.

5) Chew your food. In your mind count to 20 before you take your next bite.

6) Never eat in a rush while you are standing up, or while driving a vehicle. You will not realize the amount you are eating or be satisfied because your mind is otherwise distracted.

7) Eat your lower calorie foods first and save the higher calorie content foods and favorites for last.

I know that breaking these habits or establishing good ones are difficult, but try to envision a leisurely meal that you have really enjoyed in the past, and aim for that each and every meal until you have got it down to a pat. You will find your appetite being retrained to eat until satisfaction rather than fullness or discomfort.

Have a blessed day!

www.gracetoday.com

Taming a sweet tooth!

If you don't care for sweets, you can quit reading this right now. As long as you eat healthfully the majority of the time, a small splurge can help you stick to your diet because you don’t feel deprived. The trick: Choose one that satisfies without loads of fat and calories, like fat-free pudding for 100 calories, or a Skinny Cow Ice Cream Sandwich for 140 calories. Replace candy with dried fruit. Dig in to dried fruit - it’s often lower in fat and more nutritious than candy but just as satisfyingly sweet. And thanks to its chewy consistency, dried fruit lasts longer. Watch your portions, though. Because dried fruit is concentrated, the calories can quickly add up. Opt for a half cup of no-sugar-added dried apples for 73 calories, dried apricots for 106 calories, or dried plums (prunes) for 133 calories. The best substitute of all is keeping fresh fruit on hand. If you get away from processed sugar, you will be amazed at how sweet fruit really is. When you have a chocolate got-to-have-mood, try a cup of diet hot chocolate for 50 calories. It will do the trick. Don't forget, your ultimate goal is to be weaned from the sugar habit by eventually choosing nutritious foods. Tell us what you do to tame the sweet tooth.

Have a blessed day!

www.gracetoday.com

Don't Discount Small Changes!

Small changes add up to big differences while dieting. Switch from cola to diet cola to water. From whole milk to 2% to skim. From fried foods to baked foods. With mayonnaise, salad dressings and sauces, from regular to light. Instead of pouring dressing on a salad, buy the spritzer or dip your fork in a side dish of dressing and eat your salads like that. Try good old graham crackers or saltines if you need something sweet or salty. You'll be amazed at the calories you save compared to a donut or nachos, and you'll be happy you re-discovered treats you grew up on. You get the picture. Little changes do mount up in terms of calories per year. Even if you don't feel you are making a big splash today, keep on seeking those little ways you can cut calories or fat and it will make a difference. Don't ever forget that you are a work in progress. Perfection doesn't come overnight in your quest for a healthy lifestyle change.

Have a blessed day!

www.gracetoday.com

Quick Tips # 16

See what you eat. Put your food on a plate instead of eating out of the jar, container, or bag. You'll be amazed at how much larger a serving looks on a plate. Reading diet journals for others, I often see, "a handful of," "a taste or sample of," or "about a dozen or so." Sounds harmless enough, but "guessimating" is not the same as reality. When food is spread out on your plate, you will see that it is a serving, and not a bite or two. If you train yourself to eat in portion sizes of approximately 4 ounces, you will know exactly what you have eaten and you will find the right formula for less is more {satisfying}. On that note, never eat watching TV, or reading a book. Mindless eating was more than likely a major culprit in packing on the pounds. Sit at a dining space, and see what you eat!

Have a blessed day!

www.gracetoday.com

Quick Tips #15

Tune Out Negative Messages!

Learning to recognize when you are negatively judging your body and when you are accepting and nurturing it is a mandate for all dieters. The more you practice self acceptance the more comfortable it will feel. The more comfortable you are with sending your self positive messages, the more success you will have in your diet. Don't criticize your body or your past attempts. There will always be those that line up ahead of you to do just that. Establish a positive affirmation for the day, and an accompanying Scripture. "Chew" on that, rather than negative failure. A daily word for your "healthy diet" to eradicate negative "feedings" can be found here:
http://www.our.homewithgod.com/gracetoday/

Have a blessed day!

www.gracetoday.com

Edited by author 04-01-2007 12:15 PM
Quick Tips # 14

Exercise And Diet!
Eating less and exercising more are equally good at helping take off the pounds. Do not exercise to punish yourself or to compensate for overeating. Instead, find movement you enjoy and commit to an active lifestyle. For overall health, an appropriate program of diet and exercise is still the best. If you feel you can't do both at once just starting off on your journey to health, don't worry. A recent study revealed that two test groups lost equal amounts of weight--the dieter only by restriction of 25% of food intake, and the exercisers by restriction of 12.5% food intake and increase in exercise to lose 12.5% in calories burned. As you do begin to exercise, remember this thought: Jesus said that we should go the extra mile. Can you increase your activity each day, doing it for Jesus?
 
Have a blessed day!
 
www.gracetoday.com

Quick Tips #13

Combat Overindulgence!

Everyone overindulges from time to time, but when it appears in your diet more often than once or twice a week, it is time to find a new healthy habit to replace it. If it is caused by anger, take some anger management courses. If it is caused by boredom, find something to do with those inactive hands and restless mind. If it is caused by stress, learn to take a walk or exercise. It will work wonders for body and spirit. If it is caused by anxiety, learn to cast all your cares upon Jesus. It is not just a saying---it is a lifestyle. Be proactive in tracing your source of overindulgence, and work diligently on eradicating it.

Have a blessed day!

http://z1.invisionfree.com/forums/Grace_Today

Quick Tips #12

Hunger vs. Emotional Pacifier!

Learn to distinguish physical food cravings from emotional food cravings. Do you eat when you are not truly hungry? Is a snack a habit you developed, and just can't free yourself from a treat mentality? Do you eat because you are bored, and there is nothing else to do? Do you stifle stress and anger with food? Do you clean your plate even though you are full? Is the "hunger" you feel in your mouth, rather than a growl of the tummy? Many of us mistake an emotional need for a hunger signal. Keep a mood journal until you can distinguish what the true reasons are that you overeat, and work on correcting them to reach your desired health goals. The going isn't easy identifying these areas, but they can be met head on and conquered!

Have a blessed day!

http://z1.invisionfree.com/forums/Grace_Today

Quick Tips #11

Use a salad plate instead of a dinner plate. O.K., you say that you know that? Then why aren't you doing that? We will never be able to eat portion sizes as other people do. Make it a rule to use a smaller plate or a smaller bowl than what you are used to. We heap bigger portions on a bigger plate. We don't lose weight that way. We have been accustomed to restaurant serving plates which are not a normal size. O.K., you are saying I have tried that and just go back for second helpings at home. We are eliminating those second helpings too, if we intend to lose weight, and arrive at a normal appetite. All these little adjustments add up to victory.


Have a blessed day!

http://z1.invisionfree.com/forums/Grace_Today

Edited by author 03-20-2007 08:04 AM
Quick Tips # 10

Close your kitchen at night.
Your metabolism slows in the evening because you’re less active. Regularly munching after 8 p.m. is linked to weight gain researchers at the University of Kansas at Lawrence say. In fact, it may be up to 1 pound a year. Break that habit of munching through a TV show. Find a hobby in the evening that will keep your mind and hands busy. Avoid the kitchen if that is what you have to do. Give your digestive system a chance to "rest" before breakfast comes. It is God's design that way.

Have a blessed day!

http://z1.invisionfree.com/forums/Grace_Today

Quick Tips #9

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. Take a brisk 20 minute walk if you feel a sense hunger calling. It will chase that hunger away and you have the bonus of burning calories and boosting your metabolism.
 
Have a blessed day!

http://z1.invisionfree.com/forums/Grace_Today/

Quick Tips #8

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. Every calorie does count and this is a fantastic method of filling with the lower calories first.

Have a blessed day!

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Quick Tips #7

Eating out? As soon as your meal is served, halve it, and bag the rest before you begin to eat. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert. You needn't be a member of the clean plate club at one sitting. Foreigners coming to America are amazed at the portion sizes. We need to realize that we have grown accustomed to a larger than life meal and return to a normal serving size.

Have a blessed day!

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Quick Tips #6

Expecting to be a perfect eater 100 percent of the time is unreasonable, and feeling guilty about caving in to a craving can cause you to abandon your weight-loss efforts. If you have blown it, don't turn it into an excuse to wallow in your pity. Don't adopt an all or nothing philosophy. Forgive yourself, learn from your experience, and strengthen yourself for the journey ahead.

Have a blessed day!

http://z1.invisionfree.com/forums/Grace_Today

Quick Tips #5

5. Start eating your larger meal earlier in the day. It helps you eat fewer total calories throughout the day and boosts your metabolism because you are also expending more energy caloric burn during the daytime. Studies show we have a we have a solid case for breakfast.

Have a blessed day!

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Quick Tips #4
S-L-O-W Down!
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. Don't inhale your food. It takes 20 minutes for the brain to signify you are full.
S-L-O-W Down!

Have a blessed day!
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Quick Tips #3

When you make any meals with sauces, add the sauce after cooking instead of during. This will cut down the amount of sauce you need to use for the meal, which will lower calories.

Have a blessed day!

Part of keeping to a lower calorie diet is finding interesting foods. Today, sit down for ten minutes and make a list of some low-fat, low-calorie foots that you can use together to make meals. For instance, low-fat plain yogurt, tofu, sweet potatoes, cottage cheese, brown rice, etc. When you make dinners this week, make something that includes a variety of the ingredients you wrote down. Remember there are free on line resources for new recipes.

Have a blessed day!

Quick Tips #1
Resolve never to supersize your food portions---and that goes for not taking second helpings too.
 
Have a blessed day!

Edited by author 02-15-2007 01:55 AM
Hi travolsta. I checked out your site and see it is brand new. It is a wonderful concept and I hope you thrive. Surely a subject that needs to be addressed by our society.

P.S. You might also want to join my top 100 sites. You will get much exposure from it. http://gracetoday.gotop100.com/

Hey guys, there's another English person about, :)
I'm a new on fitness-facts-online.com
looking forward to speaking to you guys soon

Fat free doesn't mean calorie free. Eating fat-free foods may help cut
down the fat in your diet but will not cut out the calories. Although
fat-free products do not have the fat, they still have plenty of sugar
(often more) and calories. Because added sugars are not always
called "sugar," it can be difficult to identify them in food. Read
your nutrition labels and look for these items: Brown sugar , Corn
sweetener, Corn syrup, Dextrose, Fructose, Fruit juice concentrate,
Glucose, High-fructose corn syrup, Honey, Invert sugar, Lactose ,
Malt syrup, Maltose, Molasses, Raw sugar, and Sucrose syrup besides
the common Table sugar that you may be using daily. Make sure you are
not sabotaging your own diet efforts with empty calories.

I breathe a sigh of relief that the holidays are over and that a new year has begun! A new challenge began for the year--New New Year-New Me. It runs until the first day of summer You may join in at anytime. http://invisionfree.com/forums/Grace_Today...showtopic=5115&st=0

Did you know that by regulating your intake and losing fat you decrease your health risks for certain ailments like cancer, heart disease, diabetes, and stroke to name a few? Not only will changing your attitude on fitness and eating strategies make you feel and look better, but it will also enable you to live longer and with more vitality. If you were not concerned about your health in 2005, why wait until next year to regret not taking action?

Not a revelation but a reflection on my part about spreading dieting news, tips and devotions for dieters for over five years now. (Not necessarily on this forum) I just wanted to touch base with those that subscribe and those that come and have a unique first time view. I probably haven't said enough in tips about NOT following diet fads even if there are enorsements included via media. I have turned down inquiries asking me to allow their ads on my site www.gracetoday.com I have failed to grow, but I have retained my integrity. I am glad nothing that I have presented to you is anyhing but healthy tips and not pills. This is a latest news event about Dr. Phil, who I do respect for his reaching out to others. Just remember, if it sounds to good to be true, in the dieting realm it is. Nothing, I repeat nothing works like cutting back your calories to a reasonable amount.
DR. PHIL FACES POSSIBLE CLASS ACTION LAWSUIT
Friday, October 07, 2005


TV psychologist Dr. Phil is facing a lawsuit over a diet regimen he once endorsed.
Plaintiffs are now seeking nationwide, class action status accusing Dr. Phil of misleading people into buying "Shape Up," a pill regimen promising weight loss. Dr. Phil`s attorney says it was a charity endorsement and the doctor did not profit from the advertisement.
Dr. Phil`s attorney Bill Dawson says, "From Phil`s perspective, it is sort of `No good deed goes unpunished.` He tried to do something good by endorsing a good, wholesome product, with the endorsement fee going to charity"

The plaintiffs say they had no success with the product which costs about $120. Dr. Phil`s attorney says Phil used the diet regimen and it worked for him. The case is not expected to go trial until some time next year.

Have I said enough about following fad diets to you? I don't think I have since I am in constant contact with people looking for that instant cure. There is nothing that will cause you to lose weight, but to cut back on calories and increase exercise, outside of a catastrophic illness. Don't look to pills, gimmicks and latest fads. Track your calories or points and make sure you are not over extending on what your range should be. Move---, not just the normal steps you take each day, but a daily regimen of exercise. If you sweat, all the better. Let me say it again, limit food intake, increase exercise. :)I even will try with you to take my own advice.

Mirror, mirror on the wall. Who is the fairest of all? O.K., don't take this as too personal, but when was the last time you stood in front of a full length mirror, buck naked? For me this would be a nightmare come true. Yet, we need to evaluate our progress. A camera reveals that to us, but it is so far and few between. If you can do this and are pleased or satisfied with your results, you don't even need to be reading this tip. I don't know if you go to a club or a gym (I don't--subject to change perhaps), but why do you think they load the room with mirrors? Actually the answer is to watch your form, but reality is to give you a few minutes to see what needs to be done to make you presentable, not just to yourself, but what others see as they are viewing you. There is always room for improvement, but DO NOT let it become an obsession. Do what you can do to improve the view you see, but never, ever alter the perfect view that God has of your inward person in Christ.

Is eating a meal alone or on the run a culprit?
For many of us there is a family warmth of eating and fellowshipping with another person that quells our appetite on many levels. Being with another satisfies our hunger for comfort food. Another person who is pleasant to eat with makes the meal so complete that we need not keep on chomping on food to get that type of satisfaction. Besides all that, our best behavior becomes natural when we eat with someone we love.
If this might sound familiar to you, I suggest you start making lunch dates with others. I suggest, although you think your problem is eating out or buffet meals, you find a person/persons that might satisfy your hunger more than eating alone meals do now.
It is harsh to realize that the hunger we feel is not appetite, but loneliness. If you are really determine you are eating from loneliness, make an effort to change your life.
Hiring a babysitter so you can go out in an established dining area? Library? Recreation? Crowded Mall? Lunch Dates? Taking action is your part in not eating alone and falling into the same poor habits.

Stop mindless eating to begin to lose weight! Many of us shovel food into our mouths out of boredom or restlessness. Become aware of your eating habits and focus on what and when you are eating. Do not eat watching TV, reading a book, or standing up over the kitchen stove. Set a placing at a table, eat slowly and recognize this meal will last you for hours if you remember that you have eaten. Then record your food intake and how you felt while eating emotionally. The very act of writing makes you more conscious.

Poor choices may be making you gain weight, and an adjustment, rather than a diet might be in order. There are so many ways to save calories a day. For instance, I have switched from cola's to water. From whole milk to skim milk. From fried chicken to baked or stewed SKINLESS chicken. I do avoid any recipes with sugar in it, but if you must, use a sweetener substitute.
Have you looked at the calories in your morning cereal yet? There are better choices. How about lunch or supper? Adding a vegetable side dish rather than French fries can buy you a great deal more of chewing, and a sensible calorie total for the day. Steaming vegetables rather than sauce added is now my better and satisfactory choice.
Explore, read labels, try to cut back calories on those everyday items you are so used to, and you may find yourself slowly but gradually losing weight.
It may not be the amount of food you are eating, but the types of foods.

Frequent snacks and meals may be your answer to success.
More proponents of this style are showing stats that this is not just for diabetics and other health problems, or better weight loss.
Most people need to eat every three to four hours to avoid a feast-or-famine mentality. Dividing your calories into three meals and two or three snacks, instead of only three meals, can keep you filled for the day. Doing so may help control your hunger so that you will not overeat or binge at the next meal. With this in mind, REMEMBER you still should not exceed 1500-1800 calorie total for the day to lose weight.

Throughout the holidays a weight gain is usually what we expect from experience or averages. An excellent idea when you go to a holiday gathering or meal, is to have this rule of thumb: When you "load" your plate, make sure there is space between each item, rather than the piling technique. Choose carefully what you want to eat, and no seconds to compensate! Summary: One plate of serving, small portions and a space between each food item that you can clearly see.

Diet contributes 80% of your weight loss and exercise contributes the remaining 20%. Both must be approached sensibly. Fad diets do not work in the long run and pushing your body beyond extremes will result in injuries. Learn the pro's and con's before you approach ANY program. Go for long-term, lasting results. There are no quick-fixes to health. Above all, seek to make life-style changes.

This is very important. On my daily blog at a href="http://gracetoday.blogdrive.com/"</a> there is a Tuesday column weekly for the best diet tips called "Food for your brain." Yes, it closes with a prayer but it is good sound advice for all. I have listened to my readers who are not Christians and yet need sensible advice. Please check it out. I think it will be helpful if you adhere to it.

/m42
GiGi, first let me say you are doing excellent. Many experts recommend becoming fit before dieting. Exercise seems like such a challenge to begin and you have got a wonderful routine working for you. The only thing missing from your health regimen right now is weight training. Losing body fat as quickly and efficiently as possible requires a three-pronged approach: (1) balanced nutrition from natural foods, (2) aerobic training, and (3) weight training. All three ingredients are essential. The best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight from diet and aerobics, but much of it will be muscle, your fat to muscle ratio will plummet and you will take on a "soft" appearance. It's not uncommon for a woman 5 feet 4 inches tall to weigh 125 pounds and yet have 25-30% body fat. According to the Metropolitan Life height and weight tables, 125 pounds is ideal for a medium-framed 5' 4" female, but 25-30% body fat is extremely poor for anyone! Without the weight training, you will never optimize your muscle to fat ratio and you will always struggle to keep fat off permanently.
If you have extremely limited time, and your main priority is to lose fat, then you can keep your weight training brief - maybe 30 minutes 3 days per week - and spend the rest of your time concentrating on cardio. But never neglect the weights completely - always do both, and if possible, devote an equal amount of attention to each. Often just bringing variety to our workouts will also include the benefit of additional weight loss. Much of the above advice is given from fitness expert Tom Venuto. When I hit two plateaus I searched for a solution!

I have been on ww for 7 wks now and so far down 9lbs. I am 155lbs and my personal goal is 130. I workout at a gym 5days/wk for a min of 60min to 120 min; weight train 2x's/wk, spin 2x's/wk and some other type of cardio workout usually less intense than spinning. I also downhill ski 1x/wk. So as you can see I'm active. Here's my question...now that I am a ww member, how should I handle exercise? Do I increase my time at the gym? I'm already putting in a lot. I do not use this time to socialize either! How do I jumpstart my loss. I should mention that I wear a heartrate monitor to keep myself in a weight-loss workout range. Pls give me some guidance. Thanks,.

Quit snacking between meals. This absolutely works and was a tip from my doctor after gaining weight with a new medication. I was told immediately after a meal, brush the teeth. (Same thing the dentist would tell you) This time refuse a snack, sweet, second helping, anything that would enter your mouth, unless you are willing to brush your teeth all over again. Not only will your dental check ups reward you, but you will break the snacking habit once and for all.

Editor asked me to repost these tips that I posted on another board, so here goes:

1. When you want to snack, make up for it by drinking 2 extra glasses of water.

2. When you crave something really fattening, don't go and eat it immediately; rather decide when you're going to have it (say "Saturday afternoon with tea"). This should help you to control your cravings for the next few days because you know it will be satisfied in a while. Also, you have a chance to exercise a little more or eat a little less in advance, so you can feel like you "deserve" the treat.

3. Never say "I'm on a diet and therefore I cannot have X". This will only serve to discourage you. We all know we have to cut down on some foods and try to keep others out of our diets altogether, but when you absolutely have to have some chocolate cake, try to buy a cupcake instead of a slice of cake, or have 2 friends go with you to share a piece of cake.

:-)

Counting calories info: For those that know me I have always touted simple calorie counting for weight loss as well as maintenance. It is so simple and doesn't tax the wallet, beside the fact that it works no matter what our weight dilemma.

As a general rule, if you eat 500 calories less than you need each day you will lose weight at the rate of one pound per week. A simple guideline starts with this equation: On average, women need 10–11 calories per pound per day to stay at their current weight. Men need 12–14 calories per pound per day. That is for maintenance. For weight loss it is approximately 1,500 calories per day for women and 1,800 calories per day for men.

For an investment of about $7-8 you can buy a pocket book with more than 20,000 food items listed. For an investment of free to $30.00 you can either find an online, no-charge calorie counting site or purchase you very own software for tracking.

We complicate weight loss by listening to diet guru's. Counting calories works for all. Less calories taken in each day verses calories burned each day equal weight loss. Don't use as an excuse that you cannot begin today on a diet, because you don't know what weight loss plan to go on!

Of those who have lost weight and kept it off, studies show that 90% of those people exercise.A thirty minute walk a day can help you not only to lose weight, but to maintain your weight if you have met goal. Getting started when we have been sedentary is difficult. Starting off with a 5-10 minute stroll is feasible for anyone starting off. Set weekly goals and work up to thirty minutes or more. Increase your pace as you walk further distances. Carry hand weights and swing your arms for greater benefit. Join an online walking program for free, and fellowship and interact with other walkers for additional motivation. Walking costs nothing and we all can do it. If you have inclement weather where you live, drive to the mall and hook up with many of the mall walkers who already know the benefits of walking.

Lack of variety or nutrition can cause us to become entrapped as a yo-yo dieter. Once this becomes habitual the metabolism does slow down and it becomes increasingly difficult to lose weight. We might be persuaded to try the Cabbage Soup diet, or Grapefruit diet, or fasting, but in reality we are setting ourselves up for a short term disaster. Before you venture on your next diet, do your research of the pros and cons, and remember portion control, (moderation) exercise, counting calories, and the food pyramid have also been the standard in dieting and health.

Edited by author 01-19-2004 05:14 AM
If you have a great deal of weight to lose, break it down into manageable goals. So many pounds by such a date. Or so many pounds a month. When you reach a mini-goal, reward yourself with a non-food item to mark the occasion. A houseplant, a book, a new clothe item, something that is tangible to recognize your achievement. Instead counting forward each pound loss, I would put a sticky note near my computer and changed it from 10 to 9 to 8 (more pounds to go) until I had met my 10 pound mini-goal. It was motivating for me to see the number go downward each time. To mark my 50 pound loss occasion, I bought a large hanging basket of a houseplant which I had for years to remember my victory each time I looked at it. And goal weight, 85 pounds loss, was an entire new wardrobe for the closet compliments of Goodwill. The reward needn't be expensive, but it has to be fit for a celebration.

Determining your target weight or goal weight may vary by charts. Since muscle is denser tissue than fat, you may weigh more than the average person. But you also may be fitter and healthier than someone who's the same height, but weighs less. Your healthy weight is the weight at which you feel good, have plenty of energy, and don't have any obesity-related illnesses. Be realistic and flexible when choosing your goal weight.

Here is a great tip from one of my members. When you buy a snack item ( nuts, candies, cookies, etc. ) by the bag which you may be tempted to overeat in one sitting, divide the package into portions, for instance, 2 or 4 oz and place them in baggies. Take a freezer pen or permanent marker, and write the total calories on the bag for that serving and the amount of exercise it will take to get rid of those calories. We might decide to eat smaller portions with that staring us in the face with every bite.

Every time you sit down for a meal---SIT DOWN. Never eat standing up or while you are working. Sit at the dining room or kitchen table even if you are eating alone. Do not watch TV or read while you are eating. You will remember your meal if you make it strictly an eating experience. Savor the few minutes of a meal so that it lasts for you. Do not eat absent minded or rushed otherwise you'll be repeating it for satisfaction in just a few hours. Relaxed eating is better than hurried eating.

All food provides calories. All calories provide energy. But not all calories come with a compliment of good nutrition. Food satisfies us when we eat the right amount of what we need nutritionally. "Empty" calories leave us craving more. The best-known empty-calorie foods are sugar and alcohol. As these temptations abound during the holidays, and the average person gains 7 pounds, remember to avoid the empty calorie items to keep your weight in control.

Don't save your appetite for a gathering or social event. It is wonderful to eat out and have someone else provide the meal and variety, but don't skip other meals to load up on calories on your outing. Have soup, broth, salad, fruit or something lite just before going so that you do not become a party goer calorie statistic. It is hard to resist all the goodies, but don't go overboard. Also sip a glass of water throughout the gathering. You'll be grateful when you weigh-in later on in the week!

Know your vegetables and stock up. Not all vegetables are created equal. Peas, butternut squash, corn, and potatoes are classified as starches or breads according to The American Dietetic Association. Other vegetables are considered "free" foods, meaning you may eat an abundance. Steer clear of fried vegetables such as zucchini sticks and onion rings. Get in the habit of choosing steamed or fresh vegetables. As you attend holiday parties this year head for the fresh veggie tray and avoid the dips.

Health proof your kitchen. Many of us have to have snacks and sweets in the house for our family members. When it is necessary to buy them for others, ask that they would understand and keep them out of sight. Out of sight---out of mind. Make your kitchen cupboards free of temptation. We have a spare bedroom which was turned into a pantry for food storage (shelf life). If you don't have an extra room or space to hide things out of your view, ask the person that consumes these treats to keep them in their room. It is easier to resist if we don't eyeball an item in a weak moment.

It is said that the holidays is not a good time to start a diet. I probably would agree that we might be setting ourselves up for a fall. However, obesity is a well-known risk factor for heart disease, diabetes and other chronic diseases that can cause premature death. Now, two national studies reveal that obesity can, on average, cut more than a decade from a person's life. How long do we put off dieting starting today? If you do have a health risk that is known, don't wait until the holidays are over, or even until a Monday morning. Treat your body and advice from others with respect.

Planning ahead is the key to sticking to your diet during holidays, gatherings or treat days. A few days before, or a few days after short come your meals and save the calories for a special day. Don't toss your diet away for the day without planning ahead and making allowances. Don't let one special day ruin your weigh-in later in the week. One heavy calorie laden meal can make the difference. The average American will consume over 2,700 calories at one holiday setting, and we know that 3,200 calories less per week is necessary for a one pound loss. Treat yourself, but do it with forethought and kindness.

Are you on a weight loss plateau? Shake things up. Hang tough and try some simple changes. The body grows familiar with routine.
Add different exercises or intensity to your workout.
Increase your water intake.
Eat your larger meal early in the day and your smaller ones later in the day.
You can cut calories a little from the portion you have gotten used to.
Track your inches lost instead weight loss until you come off of your plateau.
Stay positive and get support.
I went through two 4 week plateaus and was very nutty during that time, but I did follow all of the above suggestions to get to the other side.

Small changes make big differences while dieting. Often it is overwhelming to give something up all at once. Through the years I switched from cola to diet cola to water. From whole milk to 2% to skim. From fried foods to baked foods. Mayonnaise and salad dressings regular to light. You get the picture. Little changes do mount up in terms of calories per year. Even if you don't feel you are making a big splash today, keep on seeking those little ways you can cut calories or fat and it will make a difference. Please let us know how you have made a little difference in your dietary habits.

Buddy up! Actively seek out support and give support. Studies have shown that those that are supported and support others in their diet efforts are more successful in weight loss. There are so many avenues to chose from. A spouse who partners with you, a friend, family member, a meeting place, an online message board or an email buddy. Ecclesiastes 4:9 "Two are better than one, because they have a good return for their work: 10 If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up!" You needn't sit there all alone in the world. Someone would be thrilled to be your lifeline and you be theirs.

Don't become a yo-yo dieter. Weight loss should be accompanied by a healthy life style change. Diets are temporary by their very nature. Quick fixes that are done frequently will wreak havoc with your metabolism. Learn about maintaining weight once your goal is reached, and don't rely on the latest fad diet to shed weight that you have put back on after a loss. Knowledge is power. Learn from others who have incorporated small changes in their daily diet and have kept the weight off.

Invest in some new kitchen appliances. I have bought tools for cooking that are a delight since I first lost weight. They have enabled me to change my cooking habits and experiment with new foods and recipes. I have purchased a George Foreman Grill, a Crock Pot, a Blender and a Steamer. I can tackle healthy meals not only with ease but with pleasure.

Tame the appetite before a meal! A good tip is to have a cup of bouillon before a meal. It is only 5 calories and if you sip it before eating your meal it will help you to feel full sooner. Also there is a diet that recommends eating an apple before each meal. Others have lost weight more readily when doing this daily. An apple is only 81 calories and the crunch satisfies. Any other quick fixes before a meal?

Eat slowly! This is an essential for dieters that I have yet to conquer, so any tips would be appreciated. From the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Thin people seem to push their food around on a plate and dawdle over it. Making yourself eat slowly will mean consuming less food. And that boils down to portion control--the dieters secret weapon to weight loss.

Body Mass Index (BMI) is a simple way to determine if your
health is at risk because of extra pounds. If your BMI is 30 or over, you have an increased risk of death from diseases linked to excess weight, like heart disease, diabetes and high blood pressure. You can also tell what a normal healthy weight would be as you come closer to goal weight. When I first took this calculation I was shocked into reality when my figure said I was obese. It did wonders into motivating me to get to a normal level. One can be found at http://nhlbisupport.com/bmi/

/m13 It is a very good idea when you order your meal at a restaurant to ask for a "doggie bag" to accompany it, and immediately place 1/2 of your meal in the container for take home for the next day's meal. Ordering an entree rather than a meal or as Karen mentioned a 1/2 portion if available is a great idea also. Never super-size at a fast food restaurant or order the value meal just to save a few pennies. If you are eating out don't throw all caution to the wind. A treat out is nice but can wreak havoc on your diet if you do not invest some forethought to the meal you will be having. Another idea to try if you will be eating out to save some calories or WW points from the day before to allow yourself a little extra.

We don't eat out much, but I'm finding it easier to control my food intake in restaurants. As I mentioned before, I'm on low carb, so I just have them omit or substitute certain foods. They are usually very accomodating.
Also, I try to either order 1/2 portions or take 1/2 the meal home.
If it is a weakness though and you don't think you could stand the temptation, it is best not to go out to eat at all. I've been in that situation as well. It has taken me much time to get to this point of self control.
I'm not sure if I like the idea of the FDA info or not. I'd love to have that info, yet I know it would be a burden and possibly an expense to the restaurants. I feel bad for the small "ma & pa" type ones that may have a hard time with it.

Eating out and dieting! I can't do it. We only eat out once a month and that is at Subway to get a veggie delite. I found I could not control my portions, my calories or fat grams. One time in particular was when I had a fried fish, hush puppy and french fry dinner and the next day the scale registered a 4 pound gain. I have since learned my body will not tolerate fried foods and since this revelation they are omitted.
Here is a news blurb: "At most restaurants, customers are left to guess how many calories they're consuming. The government soon may try to change that by requiring or encouraging restaurants to display calories on their menus alongside the salads, entrees and desserts.
The Food and Drug Administration said that labeling menus is among several proposals it is considering to help people watch what they eat."
If your weight loss or healthy diet is not working, I ask you to examine how often you eat out. Sure, like you, I appreciate someone else doing the cooking (also serving and dishes) but what part does eating out play in your role to health and weight loss? Are you in favor of the FDA requiring this information in restaurants?

/m10 Mayberry, I praise God in all sincerity that you have discovered what works the best for you and have shared your testimony here today on your way to health. I am hoping that we can service and support many, many others that need help. And that we might find that answer to our health needs right here. How exciting is that?

I read this morning that 8 million Americans suffer from Hypoglycemia.
The Hypoglycemia Symptom List:

Excerpted from Nourish Yourself
by Joan Sotkin


__Frequent headaches
__Insomnia
__Gnawing hunger, hungry all the time
__Uncontrollable urges to eat
__Loss of appetite
__Shaky when hungry
__Allergies, hayfever
__Wake up in the middle of the night, can’t fall back to sleep
__Trouble getting started in the morning
__Tire easily
__Chronic fatigue, tired all the time
__The "blahs"
__Weakness, dizziness
__Blurred vision
__Night blindness
__Heart beats fast (palpitates)
__Frequent urination
__Constipation
__Diarrhea
__Night sweats
__Excessive perspiration
__Bad breath
__Body odor
__Post nasal drip
__Heavy ear wax
__Upset stomach, indigestion, nausea, gas
__Rashes, eczema
__Hyperactive (can't sit still)
__Reduced sex drive
__Impotence or frigidity
__Unexplained aches and pains
__Burning feet, sore feet
__Dry scalp, dandruff
__Oily hair
__Split ends
__Watery, bloodshot eyes
__Dark circles under eyes
__Coated tongue
__Sores in mouth
__Dry or oily skin
__Blotchy, scaly skin
__Whiteheads, pimples, acne
__Splitting nails
__Frequent bruises
__Sores or boils
__Puffy ankles, swollen legs (edema)
__Depressed
__Fearful -- overwhelmed by people or places
__Unexplained anxiety
__Poor memory
__Can’t concentrate
__Can’t decide easily
__Make mountains out of molehills
__Highly emotional
__Moody
__Can’t work under pressure
__Don’t like yourself, poor self-image
__Nightmares, confusing dreams
__Nervous
__Cry easily, feel like crying inside
__Feelings of hopelessness, suicidal thoughts
__Fits of anger
__Irritable before meals
__Feel like screaming inside
__Hostile, aggressive
__Shy, withdrawn


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I know I should drink more water...but it seemed that after finishing my chemo (when I thought I would drown from all the water I needed to be drinking to flush the toxins out of my system) I find that I am not doing what I should in this department on a real regular basis. (I was never a very 'heavy drinker' growing up either... I just don't even feel thirsty very often!)
I have found after taking a test...and followed the suggestions that the results brought up...that for my body and personality type...if I eat a small amount of protein every time that I eat carbs (and I don't means sweets)...my metabolism does much better at burning off more fat! I need to get back to that again! I have not been diagnosed with hypoglycemia...but I, too, definitely have many symptoms at times.

I have been a bit lax in my water intake this week, but I usually drink at least 1/2 gal. per day. It does make a difference in how I feel. I also have been mixing plain yogurt and ground flax seeds for fiber and the good bacteria our bodies need.
Btw, I'm new here....Candy (editor) sent me an invite and thought I'd pop on over. I don't know how much I will be able to participate, but I'll pop in when I can.
I am hypoglycemic and have to be careful of carbs...especially the sugary kinds. I've been on low carb for over 2 years and it has helped me a lot. That, and portion control and exercise.
I praise God I have found Christian boards to get and give support. Look forward to getting to know everyone!

Water, Fiber and Exercise are extremley important for the diabetic. Davidsel and Miss Lynn are diabetics. Some of our members on Grace are. If anyone has tips on how to add or control, without hassle, any of these three essentials to a diabetic diet, please post.

I also drink a lot of water each day. And I try to limit the carbs I eat since I have diabetes. Also I walk 5 days a week. If the weather is bad then I use the treadmill, but I much prefer outdoors.

Read Nutrition Facts Label! Become a savvy shopper. Your grocery store is filled with information for the dieter and health conscious. The packaging may say in bold letters, "Low Fat", "Reduced Calorie", "Less Fat", or something suitable to draw your attention to the product to purchase it. But the nutrition label and calorie per (suggested) serving will tell the tale of the tape. As America is becoming more health and weight conscious many food items are sold with the consumer impulse in mind. But before you shell out some hard earned cash for a new product, check out the label to see if you are actually buying a low cal, low fat, low sodium, low cholesterol, or one of the many other choices that will affect your diet and wellness. Become a diet detective!

Journal! Oh, no you might not want to hear that. This tip is for brand new dieters and old-timers alike. Even for those that are having a plateau. The very first lesson I learned dieting was to write out my thoughts or mood before each meal. That was an eye-opener! Then I progressed to recording every bite I put within my mouth. That includes "test tasting" as we cook, "licking a spoon", and "clearing the table" and sampling. You can even add chewing gum and breath mints. No food is calorie free. Now I finally progressed to the real meat of dieting and that is counting calories for each and every item I have consumed (beverages count also). On a weekly basis you need to take away 3200 calories from your regimine to lose one pound. So my best tip is, if you eat it record it.

I try to drink a full gallon of water each day. This much water helps with the degenerated disks in by back in addition to all the other benefits drinking water offers.

Edited by author 10-20-2003 01:07 PM
Drink Water! The water Jesus gives is eternal life in which we never thirst again. In the meantine, the water we drink while dieting is no calorie, filling us up, staving off hunger, flushing fat from our system and is better than a binge. It is recommended we drink 1/2 gallon per day. I have done this for almost 3 years now and will never go back to empty calories like soda. How many of you have made this important switch? It took a lot of convincing on my part, but I was able to do this for health sake. What about you?