March 2008

Walking the Weight Off

Laura wanted to lose a lot of weight. One hundred and thirty pounds. It took her two and a half years but she succeeded by beginning a very rigorous walking program. Now four years later, the weight has stayed off. But she walks an average of about 50 miles a week! She's written a book about her experience;...

Here's some good advice about the positive benefits of visualizing yourself as already being at your ideal weight;The law of attraction states that you get more of what you put your attention on. When you are overweight your attention is focused on fat, food, diets, calories, etc. You are negatively...

Diana gave up meat many years ago. She said it made her feel sluggish and mentally slow. Diana is 55 years old and teaches yoga classes. She says eating meat affected her yoga practice. See an interesting article about the health benefits of vegetarianism. They say people who cut meat from their diet...

A Vegetable Orchestra

And now for a truly extraordinary intermission...

Drink Lots of Water Every Day!

Most people do not get enough water. Water is vital for the function of the kidneys that purify the blood. When the body does not get enough water some of the load is shifted to the liver. The liver's main function is to metabolize the body's fat for energy. If it is busy doing the kidney's job, you are not burning off fat! (Not to mention all the other benefits of a well hydrated body!)Some recommend drinking 8 glasses of water each day, but that is the amount of water it takes for a sedentary...

Stop Eating "Fast Food"

Two words, "Supersize Me."McDonald's, Burger King, Culver's... They are all trying to KILL YOU! Just looking at the nutritional information alone is a health risk. Seriously!! You could have a heart attack from the SHOCK... and that's not even counting what eating that "food" does to you! :-6If you MUST eat "Fast Food," a sub place is really your only sane choice. Try one of Subway's "7 under 6" sandwiches. (Mmm, Veggie Delight!) But try to pass on the chips, even if they are "baked"...

Limit your intake of fatty meats

It is not that HARD! There are lots of delicious lean meat alternatives out there. Find one that suits your pall...

Try to Limit Sweets

Please note, I did not say cut them out! Natural Sugar is the safest sweet, and it is a beautiful simple carbohydrate for your body to create energy from! Don't get sugar-free or "lite" treats. (Unless you are diabetic...) A TREAT should be a REAL tre...

Eat More Fruits

If there is only one simple thing you can do to improve your health: eat more whole fresh fruit. Nearly everyone likes fruit, and fruit is so convenient. It's nature's handily "prepackaged" snack food. Keep a bunch of bananas or a sack of apples/oranges nearby for frequent snacking throughout the day. This will curb hunger and keep your metabolism revved up, as well as your brain sharp! Fruits also help "combat" a sweet tooth and assists in fat loss and disease prevention.Over the years, low-carb...

Eat More Veggies

Veggies are so good, and good for you! There is no real reason not to eat them!!! You are an adult and you have the power to eat what you like. Gone are the childhood days of over-cooked mushy canned peas. Free yourself from those traumatic veggie memories of yore, and start thinking about the good ones!Remember how good those onions and peppers are on your Fajitas? How about the broccoli, pea pods, and baby corn in your favorite Chinese dish? Mmm! Those are the kind of veggies you should...

Learn Your BMI

BMI stands for Body Mass Index. BMI is a ratio between you height in Meters and your weight in kilograms.The BMI Formula: Weight in Kilograms / (Height in Meters)^2According to the Centers of Disease Control a "good" BMI is withing the range: 18.50 - 24.99. Overweight is between 25.00 - 29.99, and Obese applies to all people with BMI's 30, and higher. (My BMI was 45.89 when I started my weight loss!)If you do not know your weight and height in the metric system, Aaron Scott (who is the sexiest...

Determined to Lose the Flab

Here's a really good video by one guy who is 40 years old and wants to get fit again. By his birthday on May 12, he wants:1) More muscle tone and continued cardio2) Continued weight loss (lose the rest of the tummy so you can see those killer abs hiding beneath the cottage cheese)3) Healthier and more frequent eating, but not at night.4) Reduced caffeineIt's easy to forget why you started something, so here's my reminder to myself. I wanna feel really healthy and secure hanging out by the pool this...

Learn Your BMR

BMR stands for Basal Metabolic Rate. BMR is a formula that calculates how many calories your body needs each day stay alive. (Regulate body tempurature, breathing, digestion, heart beat...) In other words, if you did nothing but sleep all day, your body would burn "X" calories where "X" = Your BMR.The BMR formula for women is:655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x Age in years)The BMR formula for men is:66 + (13.7 x weight in kilos ) + (5 x height in cm) - (6.8 x Age in years)Once...

Count Your Calories!

I say about 95% of all weight loss products are crap. Most of them are just trying to make a quick buck off of the modern obsession with body image. The only real way to lose weight is to burn more calories off than what you take in. Use your BMR to learn how many calories your body needs then cut your calories by 500. You never have to give up the food you love. You just need to manage the calories!Try to count your calories BEFORE you consume them. Figuring out your calories AFTER the fact...

Losing 1 to 2 Pounds a Week is The MAX!

The safest way to lose weight, and keep it off, is to "cut" or burn-off 500 calories a day. 500 less calories daily equals about a pound a week weight loss. It's okay to go as much as 2 pounds a week, but that is maximum rate at which humans can burn fat!!! If you lose more than 2 pounds in a week you are putting your health at risk! The human body cannot safely lose more than 2 pounds in a week. If you have lost more weight than that, it wasn't fat. Hopefully it is just "water," but you could...

Don't "Diet" When Dining Out!

Surprised by this one?Going out to a nice restaurant is a treat, so get what you want!! Go ahead and order the crab-stuffed mushrooms as an appetizer, a butter drenched pasta for your meal, and split a Chocolate Volcano for dessert! But do not take this as an opportunity to over eat!The trick to eating out, and eating what you want, is knowing portion size.If your main dish arrives on a platter you could serve a Turkey on, set half of it aside to take home. If you are temped to eat all of it, ask...

Switch On Your "Feast Mode" Metabolism!

No matter how advance we think we are, our bodies are still very primitive. Our natural instincts to food is to eat, eat, EAT!!! This is because people were built to go long periods without food. When our bodies are introduced to ample food, our bodies eventually enter "feast mode," and your metabolism shifts into high gear to burn all the incoming food!Having a feast day followed by moderate calorie control = excellent weight loss.Many dieters fail because they restrict their calories too much....

Eat Breakfast Every Day!

Eating a big breakfast helps to "trick" your body into "feast mode." Your body will be like, "Wow, we have FOOD today! It's a FEAST Day! BURN, BURN, BURN!!!Try eating a high fiber cereal like All-Bran, or Cracklin’ Oat Bran, or oatmeal. The protein from the milk and the bulk of the fiber leave you feeling full for hours. Plus the fiber helps the fat you burned (which becomes waste) get out of your body fast...

Get Support

I know I would have never been so successful without the constant loving support from my husband, Aaron Scott. His encouragement gave me the strength I needed to achieve my goals. He helped inspire me beyond what I thought possible, and he never let me get discouraged! (I love you so much AARON!!!) Having great support was the key to success for me. There are many ways to get weight loss support:Online Groups, Message Boards and BlogsChurch or Work GroupsWeight WatchersFamily and Frie...

Educate Yourself

There are tons of FREE website out there to help you with becoming healthy.Here are a few I like to frequent:Prevention.comMSN Health & FitnessHungry GirlNutrition Data.comNote: If you have to give your credit card number to see the site it is a SCAM...

Being "Active" is Easy

I am the LAZIEST person to ever lose this much weight. You do not have to do anything extreme, or even all at once to burn calories. Just remember, little things add up!Here are some easy ways to start burning more calories each day:Use the stairs.Park your car in the back of the lot to get in some extra walking.Simple activities, like housework and gardening burn a lot of calories.Walk over and talk to your co-worker instead of e-mailing them. Take the "long way" to a co-worker's deskUse the...

Learn REAL Serving Sizes

At first you are like "WHAT?! Only this much?" But you'll soon learn the that your EYES were WAY bigger than the stomach. Soon you will become more in tune with what your body really needs. A healthy human stomach should only be able to hold one litter (about 20 oz)... although some people have stretched theirs out to twice that!!! (Ew.)Note: Only 2 bites of food are the best, the first & the la...

Do Not Eat Directly Out of the Bag!

Get out the measuring cups, and see what one portion is! Note: Pre-measure servings into Ziploc bags, or buy the "variety pack" of individual ba...

Get Smaller Plates

There is just something satisfying about having a FULL plate... so make it smaller to avoid overeati...

Keep Food Out of Reach!

If you are sitting at a table and there is a serving bowl of food in front of you, you will be prone to eat more. Keep your serving and eating areas separate. (Food in Kitchen / Eat in Dining Room) If you are at a party do not lurk by the food table. Most "party foods" are EXTREMELY high in calories! Try to be active and social. Start a party game, and focus on the people, not the "cute" finger foo...

Eat Slowly!

Eating too fast leads to overeating because it take a while for your stomach and your brain and your mouth to coordinate things...Studies have also shown that the more delicious a food is the FASTER we inhale it!Slow down!!! Take some time to actually let the flavors linger on your tongue. Chew your food completely, and savor the texture! Extra time eating lets you feel full with less food.Tips to help you eat better:Take drinks of water between bites to fill you up faster and clear the palette.Cut...

Create "NO FOOD" Zones

Make a "rule" for your home or work that food can only be consumed in certain places. (Like in the breakroom or at the dining room table.) This will prevent you from mindlessly eating while sitting in front of the T.V or at the computer... or any place you are prone to over-eat.Two of my "No Food Zones" are at my desk at work, and in my kitchen. Work:I keep lots of food at my desk and when ever I got hungry I would just grab something and nosh, but I never stopped working and didn't really focus...

Stop Eating When You Are Full!

This may seem like a no-brain'er, but so many people have been "programmed" to clean their plate. Pay close attention to your body when you are eating. When it signals you are full - STOP!!! Continuing to eat does not help the "starving children in the world;" it only makes you fatter. Note: If you are prone to pick at the remains throw them away immediately, cover them with a napkin, or move them out of reach. If there is enough left over, stick it in the fridge for lat...

Do Not Keep a Candy Dish

You will be prone to "just have one" but then you'll end up having "just one more." This will lead to the consumption of 100s of extra calories each day. Keep yourself safe, and start using that candy dish as a paperclip holder or to store loose chan...

Avoid Alcohol and Caffeine

Alcohol and Caffeine DEHYDRATE. Dehydration is really BAD for weight loss. (Remember all that kidney / liver stuff?!) Alcohol also damages your liver, not to mention kills your brain cells!!! Hard liquors are not required to post their nutritional facts which leads to TONS of uncounted calories! You can find another form of entertainme...

Do Not Eat to Be "NICE"

"I made your Favorite!" If a family member (or co-worker) makes homemade cookies, brownies... whatever your tempted with - You Are NOT Obligated To Eat it!!! Many cultures equate food with love (The way to the heart is through the stomach.) so you may feel lots of pressure to eat it. And it is okay to have a bit, if you think it is okay to eat that extra 300+ calories. Just remember to count them!!Note: If you feel bad about saying no, see if you can pull off the trick we all learned at age 5...

Go for Quality Over Quantity

Honestly, who wants one cup of "LITE" frozen lime sherbet for 100 calories, when you can have half a cup of Triple Chocolate Fudge Brownie Ice Cream for 300? Yeah, it is half the amount, and three times the calories... But it's a MILLION times the pleasure!! Remember - some calories are just worth it! Note: This tip assumes you would prefer the chocolate ice cream over lime sherbet. If you prefer the lime sherbet, more power to you!...

Set Easy to Reach Goals

I did not start my weight loss with a "Goal Weight" or "Dress Size" to reach. I think having one will just make you frustrated, and you'll miss all your little victories! NO ONE can lose 50 pounds in their first week/month of healthy weight loss!!!When I first started to lose weight, the weight came off quickly, so I set my goals to 10 pound increments. When I would reach my -10 pound goal, I'd have to maintain my new weight for a week before I got to get my reward for reaching the goal. (It...

Give BIG Rewards

When you reach your goal, spoil yourself rotten!My rewards are always something I really want!! Try starting a collection of something that you REALLY enjoy, but you can't get the next one until you reach your goal. (This type of goal was great motivation for me.) DO NOT CRUMBLE AND JUST BUY IT ANYWAY!! Your goal must be tantalizing enough to inspire you! If you love new Clothes, say you'll get a new pants when you reach your goals... and who knows, they could be a size smaller!Note:...

Use Your "Before" Picture as Motivation

Looking at a picture of yourself in all your "fat glory" can really stop a food craving. A candid shot of all your rolls, flabby arms, extra chins will remind you that what you are feling isn't hunger; you are actually thirsty.Note: Think of this picture as the "old you." This isn't "punishment," it is a reminder of who you were, and who you are going to be....

Take Up a Sport or Hobby

Try joining a class or "fun league" to burn calories and be social! Once you find something you like, you'll have a workout you might even look forward to!Fun Calorie Burning Activities:Ballroom, Salsa, or Swing DancingCurling YogaTai ChiHikingBiking (You've got the idea!) Also, if you have to pay for it, you have an incentive to show up and get your money's worth!You can also take up a hobby that keeps your hands busy. Without the use of your hands, it's hard to put food in your mouth!Fun Hand...

Get Back in the Saddle!

There will be times when you feel like you "fell from grace" because you "Pigged-out at McDonald's" or you "haven't worked out in 2 weeks." You might be discouraged by your slow progress, and start thinking to yourself that you were "Happier FAT, so why are you going through all this trouble to lose weight?"This is when you have to show your STRENGTH and KEEP AT IT!We all know that nobody is perfect, but it is so hard to admit when you are the one that is not perfect! So what if you polished off...

Don't Give Up!!!

Let's say you're driving down the road, and you blow a tire. Do you get out of your car, and slash the other three tires? No. You wouldn't!! You'd call for help, or change the flat yourself, and keep going!!! Slashing your tires would just makes things worse for you, but this is how many people treat their weight loss.When someone blows her diet she often starts "slashing her tires." She believes since she's "failed" at weight loss, she might as well keep pigging out!This is the mentality...

Do Not Punish Yourself!

Do not bike for 2 hours to "make-up for" an eating "offense." This kind of behavior will only cause self-loathing and discourage you more. This could lead to a cycle of binging and punishment... WHICH IS AN EATING DISORDER! ("Anorexia-Athletic...

Try New Foods!

Try out all sorts of "new & exotic" fruits and veggies, or try eating at a new "type" of restaurant:ThaiIndianJapaneseGreekAfghaniHimalayanJamaicanEtc...

Ease Into A Healthy Lifestyle

You have to learn to crawl before you learn to walk. Bodies do not like change, so you have to gradually "trick" it into being healthy. Start small, like taking a short walk three times a week, or adding more veggies to your diet. Over time start building and adding more healthy habits.Note: It takes about 2 weeks to form a good habit so stick with it! If you can't stick with it, try something simpler. Remember, Baby-Step...

MM wanted to lose the last 10 to 12 pounds. She has been at the same weight for the past couple of years despite already eating quite well (she's a vegetarian). MM is a middle-aged woman who found out she has a small brain tumor recently. Her quest to live everyday to the fullest includes losing the...

Keep A Food Journal

Before making any changes to your lifestyle it is good to know what you baseline is. To find your baseline start keeping a "food journal." Write down EVERYTHING you eat or drink, and track the calories. You might also want to keep track of your weight and Exercise/Activities in the journal t...

Don't Cheat On Your Journal Entries!

You are only lying to yourself if you fudge the numbers in the journal! Learning to be honest with yourself is a good point to start from. Keeping a journal of your meals and weight loss really helps you see what your habits are, and how you are progressing. I like to look back through my old journals to see how far I have come! In my journals I kept track of all the food/drink I had, their calories, my weight, and if I exercised. I filled the borders with motivational sayings, and also kept...

Greg lost 40 pounds, normalized his blood sugar and no longer requires diabetes drugs. His route to success? He went on an aboriginal diet. He could eat "all the fat he wanted, and all the seafood and meat and starch-free vegetables. Dairy fats like cream and cheese were fine, but not milk. Everything...

You're Not Hungry! You're THIRSTY!!!

Many people confuse thirst for hunger. When your body needs fluids, it sends out a message that most people perceive as hunger, which leads to unnecessary calorie consumption. Don't get fooled! If you feel "Thirsty," it means that you have already begun dehydrating!!! WATER, WATER, WATER...

Get Some Shut Eye!

It may be hard to believe, but sleep is one of the best things you can do for weight loss. Sleep deprivation lowers leptin, a blood protein that suppresses appetite and seems to affect how the brain senses when the body has had enough food. Sleep deprivation also raises levels of grehlin, a substance that makes people want to eat. Most Americans do not get the "normal nights sleep" of 7-9 hours and this could be linked to the obesity epidemic we have today.People who sleep two to four hours a night...

Weight Yourself Daily

Some "weight loss authorities" suggest weighing yourself only once a week because body weight can fluctuate, therefore making daily weigh-ins futile. BUT THIS IS NOT TRUE!! Weighing yourself daily, along with monitoring of your calories and activity levels are critical to establishing lifelong weight management habits. Taking a daily weigh really helps you keep on track. Remember it only takes 1 day to gain body fat. Why wait a whole week to measure it? Weight loss is a day-by-day process....

Find the Root of the Problem

When I was 10, I broke the 100 pound mark. By middle school I was already in women's plus sizes. I was extremely overweight and began to believe that being FAT and being me was the same thing. Fat was who I was. I saw myself as a "Fat Girl" and when questioned about my weight I would feel attacked because I felt they were attacking my identity. In my mind, Being Fat was the essence of Being Me, and this was the Root of my weight problem.This is the story of how I broke free from that Mind-set:My...

Pump Some Iron!

Muscle = Metabolism. Strength training is the most effective form of exercise for improving body composition, because building new muscle tissue burns tremendous calories while resting and muscle tissue itself also burns calories 24/7 just to maintain itself!!! If that wasn't cool enough, muscles also increase your bodies NATURAL testosterone which is a powerful anti-depressant in both men and women, and helps fighting against binges and other counter-productive behavior. It also boosts the sex...

How to "Survive" a Buffet or Potluck!

When at a Buffet or Potluck the common desire is to "sample a bit of everything," but you cannot do this and lose weight! When faced with a smorgusboard start by drink a full glass of ice-water. Then survey all they have to offer. Choose the one high-calorie item you'd like the most, then limit yourself to one 1/4 plate serving. Fill the rest of your plate with fruits & veggies. When you get back to your table eat the fruits and veggies first. Save the best for last! Be sure to keep...

Natalie Cassidy lost about 56 pounds recently. She's got five new habits that led to her weight loss. See her tips he...

Even though she's 'a mom to the screaming masses' Carmen has now reached her goal weight. She weighed 206 pounds after her sixth pregnancy but has since lost 75 to 80 pounds. She did this by exercising regularly and eating what she calls the ELFF diet. ELFF stands for eat less fatty foods. See her story...

The National Enquirer is reporting that Star Jones and Al Reynolds are separating. They've been married for three years. Star Jones has lost a lot of weight and changed her appearance drastically since she met Al Reynolds. Apparently she wants a divorce as she thinks her husband was taking advantage...

An obese mom has lost 38 pounds since beginning her weight loss efforts in August. The before and after photos here were taken after she lost 30 pounds. The weight loss has been sporadic. She's had months of no weight loss;278 August 2007265 September (-13)258 October (-7)253 November (-5)248 December...

Weight Loss Surgery

Weight Loss Surgery Gone Wrong?

Hello Isadora,I stumbled upon your website tonight and read a couple of the stories. One of my best friends actually has a very inspiring weight loss story; he went from 270 to 170 pounds over the course of 1.5 years by eating right and engaging in almost excessive exercise. Do you think this is the...

Kevin Federline looks like he is on his way to getting fat over the many months since his divorce from Britney Spears was finalized. The photo on the left was taken this weekend, the photo on the right is from not too long ago when he was in super duper good shape. Federline will be celebrating his...

CNN has posted another inspiring weight loss story today about a young woman who lost 180 pounds and has become a fitness instructor. Jennifer Marnell is 5 feet tall and has gotten a lot of publicity since her successful weight loss. She was featured in this January's People Magazine as well as on the...

Isadora, I really like your blog. I was reading your story, so much like mine! Pregnancy gives us one good thing--the baby! but the weight? not so much fun to deal with. I lost 130 pounds, would love to have you check out my story. Vice Busting...everything else is just a diet!Juliavicebustingdiet.comJulia,...

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