These are just a few changes you can make to your everyday life to help you shift a few pounds. They’re easy to make, won’t break the bank, and you will soon notice a difference when you start to look and feel good!

1. Get out of the house!

Firstly, there is nothing worse for your diet or exercise regime than being stuck in the house all day. Being near that fridge is only going to make you want to snack on something. One of the best pieces of advice I’ve had is to go out somewhere. After breakfast you could take a stroll into town (avoid driving or getting public transport) and go shopping or visit some friends, or if you have kids, take them out somewhere. It’s bound to help you lose some weight and can burn a lot of calories. Also, being out of the house helps you feel better about yourself because you’re getting exercise and some fresh air, also keeping you busy so you don’t feel like eating much. When you return you’re less likely to eat a big meal for lunch because of how much better you should feel.

2. Drink, drink, drink!

I know what you’re thinking, and the answer is no! Not alcohol! But water. Drinking more water is the best way to lose weight, as it flushes through your system allowing food to digest better. It also keeps you hydrated which can make you feel more awake, energised and make you feel good about yourself. It’s also good for clearing up your complexion!

3. The 3 hour rule!

After not eating for three hours, your body goes into “starvation” mode. Which doesn’t mean you’re going to starve, but it just means that your body starts craving and needing more food, even if you don’t feel hungry. Another good tip would be to eat reasonably portioned meals (not too much) every three hours to stop you becoming so hungry you start to binge. This also keeps your metabolism at a reasonable level so that your body can take in the right amounts of food and burn it healthily.

4. Don’t be too hard on yourself!

Too many people fail diets because they ban themselves from eating certain foods. Don’t do this, because you’re setting yourself up to fail. Allow yourself a little bit of the things you enjoy or you will crave it too much and binge! Nothing is bad for you in small amounts as part of a balanced diet, so just cut down on the things you feel are bad for you and increase your intake of fruit and vegetables. Easy!

5. Soups and smoothies!

Soups and smoothies are a great way to lose weight as each is low in calories, high in fruit or vegetable content and very, very filling. Eating these foods mean you won’t snack as much and will get your 5-a-day! They’re especially good if you make them yourself, so you know what’s going in them, you know you will like them and your cooking skills are bound to improve. Making food yourself is another tip, as this keeps you busy, meaning you’re less likely to snack if you can’t wait for meal times.

Remember to see your doctor before making any big changes to your diet or before taking on a new exercise regime, and good luck!

Source: http://www.healthmad.com/

One of the biggest health problems that confront many people around the world not only by the adults but the young generation as well is the problem on overweight.

Are you overweight? Then it is proper that you have to know your ideal weight. If you want to find out if you are overweight or not, here’s how.

For example, you are a female with a height of 5 feet and 4 inches, your ideal weight is 120 pounds or that is equivalent to 54.5 kilos. If you exceeded 10 pounds you are already considered an “obese.” Meaning to say, you are most likely to acquire the following diseases; diabetes, arthritis and heart disease.

For every inch taller, a female add an average of 5 pounds (5′5”-125lbs., 5′6”-130lbs. and so on and so forth…) For male, for every inch taller an average of 6 pounds should be added in your weight, for example, your height is 5′5”, your ideal weight must be 136 pounds, so if your 5′6” tall your weight must be 142 pounds, and so on and so forth.

If you are overweight, here’s a list on how to reduce weight according to Dr. Willie Ong. Check it out.

1. The appropriate lose of weight should be 1-2 kilos only per month and it should not exceed to this. Take note, diet pills effect is temporary only.
2. Refrain from junk foods, soft drinks and juices
3. Eat slowly so that little by little you’ll feel full then slowly reduce the amount of food intakes
4. Record and monitor your weight while continuously monitoring the foods you eat
5. Select an exercise you’re inclined and enjoy doing then do it 30 minutes, three to five times a week

Source: http://www.healthmad.com/

Slimming pills are not good because they contain laxatives that will make you lose bowel that will lead to lose of nutrients in the body and potassium in the blood will drop. There have been cases of people who died due to very low level of potassium. There are so many side effects of slimming pills like diet pills, Bangkok pills and many others. You will be attacked by high blood and nervousness once you take them.

About purgatives, it is only given to those who have parasites in their digestive organs. Exercise has no effect if afterward you’re going to take plenty of foods also. It’s really hard to lose weight but if you can follow these 7 ways – there is no way you can’t succeed.

1. Eat 6 Times a Day

Sounds weird? Yes, you’ve heard it right – eat 6 times a day but in small amounts only. Don’t let yourself starve because you tend to eat more. Bring with you bread, a biscuit or banana for snack or when you’re hungry.

2. Move Your Body

You probably have heard of this many times but I’ll say it again – walk, walk and walk. Park your car at the farthest end of the parking lot, use the stairs, clean the house or enroll in a gym.

3. Lessen Fruit Intake

Are you surprised? Yes, many are not aware that fruits like mango, grapes, avocado and pineapple add fats to the body. It is recommended that only a slice of mango should be eaten or 10 pieces of grapes only – no more, no less. Apple is the only fruit that is good for reducing weight.

4. Lessen Food Intake

If you’re taking 2 cups of rice, reduce it to one cup. All food intakes should be reduced gradually.

5. Avoid all Kinds of Juices

Do not drink any kind of juice – like pineapple juice, Gatorade, bottled teas and others. Drink water only, nothing else.

6. Stop Eating Junk Foods

Potato chips, corn chips and chocolates should be avoided. A bit of popcorn is fine.

7. Refrain from Eating Desserts

Avoid dessert. You will lose a lot of pounds if you’ll refrain from eating cakes, pastries and sweet dessert.

If you find these ways hard – remember this “no pain no gain”. Good luck and sacrifice a little to stay healthy and live longer.

Source: http://www.healthmad.com/

The plateauing effect has to be the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue — I guess the concept doesn’t sell well.

The best single word of advice is to make a change. Don’t make the mistake of doing the same thing over and over expecting a different result (Ben Franklin’s definition of insanity).

What changes can you make?

1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day – you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it’s time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling — anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs – try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time – change it to a protein snack. Whatever you are doing consistently – try mixing it up a bit.

5. Change Meal Frequency
If you are eating three square meals a day – start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating – once again, you are trying to boost your metabolic rate.

I know all that – What else is there?
Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks – the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything “right”. So what was the answer?

Chill out and back off… I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively. Every person is unique, and we must learn how our individual body responds – and how to work with that.

Source: http://www.diet-blog.com/

Leading up to my first 5k, I had just started running again after a 6 month hiatus. Still, at my peak I was only running a few miles per week. Once I finally decided to take the next step and sign up for a race (A very important part of the process that just might give you the extra motivation to train hard), I had only about 6 week to get in shape for my first race. Although it does not sound like a long time, 6 weeks is ample time to get your body in shape for a 5k and also happens to be the length of our Couch to 5k training plan.

Before we get into the plan, I want to mention a few points:

• If you need more buildup time, take brisk walks on your off days or a few extra days per week.
• Make sure you alternate between run days and off days, especially in the beginning, to give your body plenty of recovery time.
• Good running shoes go a long way! If you find yourself getting leg cramps or shin splints, take a look at your shoes. If they are looking ragged, try getting a new pair. A nice pair of good fitting running shoes makes a big difference.
• Don’t be afraid to work up a sweat. The only way to improve is to work harder than what is comfortable. Don’t let comfort get in the way of your goals.
• Always warm up. Taking the time to stretch and warm up your legs with a jog/walk is important.

Ok, now on to the training plan:

Week 1:

• Day 1: Start off at a nice easy pace an run for 6 minutes at a pace you can handle. Take 2 minutes to walk or jog to lower the heart rate, and then repeat this cycle.
• Day 2: Run for 8 minutes at a pace you can handle and again take 2 minutes to walk or jog until your heart rate slows. Repeat this one time for a total of 20 minutes.
• Day 3: Repeat day 1.

Week 2:

• Day 1: Run for 8 minutes at a nice pace and walk/jog for 2 minutes. Repeat once for a total of 20 minutes.
• Day 2: Run for 10 minutes and walk/jog for 2 minutes. Repeat once for a total of 24 minutes.
• Day 3: Repeat day 1

Week 3:

• Day 1: Run for 12 minutes and walk for 3 minutes. Repeat once for a total of 30 minutes.
• Day 2: Run for 15 minutes straight and then stop and rest for 5 minutes. Repeat the 15 minute run for a total of 30 minutes of running.
• Day 3: Repeat day 1.

Week 4:

• Day 1: Run for 15 minutes, slow down to a jog for 5 minutes, and then run for 10 minutes.
• Day 2: Run for 18 minutes, walk for 2 minutes, then repeat for a total of 40 minutes.
• Day 3: Alternate between 100m sprints and 100m walks for a total of 15 minutes. Finish this off with an easy jog of 5 minutes to keep your heartrate up.

Week 5:

• Day 1: Run for 20 minutes straight and then rest until your heartrate returns to normal. Repeat for a total of 40 minutes of running.
• Day 2: Alternate between sprints of 100m and jogs of 100m. Repeat this for a total of 20 minutes. Finish this off with a light run of 10 minutes.
• Day 3: Run for time: Run for 10 minutes as fast as you can while keeping a steady pace, and track your time. Repeat this once. When you are finished, measure the distance with your car. Use this to try an estimate your 1 mile pace.
• Day 4: You’ll need this extra day for a recovery run. Jog for 25 minutes at a low pace and focus on breathing and form. Find what works best for you.

Week 6:

• Day 1: Go for a moderately paced run for 30 minutes and keep an eye on your time. Measure the distance with your car to see how far you can cover in 30 minutes. This will help you find a managable pace for the race.
• Day 2: Alternate between 1 minute sprints and 1 minute jogs. Focus on form and breathing trying to keep your heartrate up the entire time.
• Day 3: Repeat day 3 from last week and see if your time is improving. You should be seeing major gains by this point.

Race Week!

• Day 1 (Monday or Tuesday): Take a long jog for ab out 25-30 minutes and again relax and work on breathing and pace. Don’t push yourself too hard.
• Day 2: Taper down to a 15-20 minute jog just to keep your legs ready for the race. This should be a confidence run because by now if you have followed the program you are running great!
• Race Day: Go out there and give it your all and have fun! Don’t take off too fast, get into a nice rhythm, and then let your legs take you to the finish. You will know how hard to push yourself once your heart slows down from the adrenaline rush and your legs stop feeling like jelly.

Toronto Weight Loss

Source: http://www.mytorontoweightloss.com/

Steak

Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. “The protein in steak helps you retain muscle mass during weight loss,” says study author Manny Noakes, Ph.D. Try to consume local organic beef; it’s healthier for you and the environment.

Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eggs

Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,” says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam).

Eat more Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.

Kale

Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Eat more Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.

Oats

“Oatmeal has the highest satiety ranking of any food,” Grotto says. “Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Eat more “Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight,” Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.

Lentils

Lentils are a bona fide belly flattener. “They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels,” says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). “Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.”

Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. “Their mild flavor blends right in, and because they’re high in protein, you can skip meat altogether.”

Goji berries

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.

Wild salmon

Not only do fish fats keep your heart healthy, but they shrink your waist, too. “Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat,” Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Eat more You don’t need to do much to enhance salmon’s taste, says Sidra Forman, a chef and writer in Washington, D.C. “Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.”

Apples

An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. “Apples are high in fiber—4 to 5 grams each—which makes them filling,” says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.”

Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Buckwheat pasta

Swap plain noodles for this hearty variety; you’ll slip into your skinny jeans in no time. “Buckwheat is high in fiber and, unlike most carbs, contains protein,” Zuckerbrot says. “Those two nutrients make it very satiating, so it’s harder to overeat buckwheat pasta than the regular stuff.”

Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.

Blueberries

All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. “Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract,” Zuckerbrot says.

Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.

Almond butter

Adding this spread may lower bread’s glycemic index (a measure of a food’s effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn’t experience the same blood sugar surges as those who ate only the slice. “The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat,” says study author Cyril Kendall, Ph.D. “Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat.”

Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.

Pomegranates

The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.

Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. “Use them in salads instead of nuts,” Iserloh says. “They’re especially delicious on raw baby spinach with lemon–poppy seed dressing.” For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.

Chiles

One reason to spice up your meals: You’ll crank up your metabolism. “A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles,” Zuckerbrot explains. Plus, “you can’t gulp down spicy food,” she adds. “Eating slowly gives your brain time to register that your stomach is full, so you won’t overeat.”

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile’s heat, grill it until it’s almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Yogurt

Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.

Eat more “Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice,” Krieger says. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Quinoa

Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.

Eat more Serve quinoa instead of rice with stir-fries, or try Krieger’s take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.

Sardines

These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they’re low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn’t appeal to you, “soak them in milk for an hour; it will remove any trace of fishiness,” Iserloh says.

Eat more “Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing,” Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.

Tarragon

You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it’s sweeter than other varieties.)

Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel’s Chèvre, a fromagerie in Sonoma, California.

Parmesan

Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn’t experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. “Parmesan is so flavorful, it’s easy to stick to one serving,” Buchanan says.

Eat more “Grate Parmesan over roasted vegetables,” Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.

Avocado

Don’t let the fat content of an avocado (29 grams) scare you—that’s what makes it a top weight loss food, Kraus says. “The heart-healthy monounsaturated fat it contains increases satiety,” she says. And it’s terrific summer party food.

Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it’s best to watch your portions. One easy way to do it: Try Wholly Guacamole’s 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They’re easy to pack in your lunch and pair with chopped vegetables.

Olive oil

Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. “Research shows it has anti-inflammatory properties,” Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.

Eat more Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.

Superfoods For Weight Loss

Source: http://www.mytorontoweightloss.com/

Then out of the blue, I remembered a comment from my high school Science teacher who said that if you want to weigh 123 pounds, you simply consume the number of calories necessary to sustain your body at 123 pounds.  Eureka!  A scientific formula to which I could relate.

My teacher was trying to convey to us the scientific principles of calories and energy.  He explained how a skinny person, like me, could eat what seemed like an enormous amount of junk food and never gain weight, while someone who ate what was touted to be a more healthful diet of grains and fruit could be overweight – it’s all in the calories.  Take in more calories than you expend, the body stores the extra energy as fat.  Plain and simple.

Now, if you’ll recall back about 10 years ago, counting calories as a weight-loss method was no longer popular.  In fact, weight management instructors were saying that counting calories was the worst way to try to lose weight.  But I remembered a comment from my college Health and Safety instructor who said that counting calories is the only scientifically proven way to lose weight.  I like science.  So with confirmation of my plan, I set out to find a way to customize a calorie-counting diet to suit my needs and achieve success.

At first, I really didn’t know how much I was supposed to weigh.  I thought, maybe I’m supposed to weigh 150+.  Maybe a Size 10 is right for me at this age.  Wishful thinking, but I knew better.  I worked for an insurance company at the time and was able to get their weight tables used to determine a healthy weight based on height.  This gave me a range.  I then went onto the internet and found a program that would also use my body frame and activity level to get the range a little more narrow.  This gave me a range of 123 to 135.  I decided to shoot for 123, figuring if I fall short – I’ll still be in good shape.  At this point, I needed to lose 26 pounds.

My next step, and this is the critical part, was to determine how many calories I needed to consume to become a 123-pound person.  When most people think of a calorie-counting diet, they immediately think of cutting their calories back to an unsustainable amount – like 1,000 to 1,200 calories a day.  That’s the first place people go wrong.  All you need to do, is determine how many calories your “future self” will be eating when s/he weighs that ideal weight.  This is much easier than you think and is a critical part of the program.

I decided against adding an exercise regimen to my plan in the beginning for two reasons.  One, I had been a member of a gym for several years and every time I stayed with a routine, I gained weight.  Which was part of the reason why I was having to do this to begin with.  I didn’t watch my weight and “treated” myself every time I worked out – adding calories and, apparently, fat.  Plus, and this is reason number two, it was going to be difficult enough just keeping up with the diet.  I wanted to get the weight off first, and then tone my muscle while maintaining my 123 weight.  One thing at a time – focus.

So how does one go about eating like a 123-pound person?  Well, first you have to figure out how many calories will sustain your body at 123 pounds given your height and activity level.  I again, consulted the internet.  There were fewer sources out there back then than there are today, and I have no idea what the one I used was called, but here is one supplied by the American Cancer Society that is easy to use.  Simply enter your goal weight and be honest about your activity level.  I would choose sedentary.  That way, you don’t have to lift a finger if you don’t want to and any exercise you do get would just be icing on the cake.  OH!  That was cruel – sorry!  Moving on to the next step.

Now that you know how many calories you should be consuming, and this is where it starts to get difficult if you let it, you need to keep track – meticulously – of exactly how many calories you consume.  I mean every piece of gum, breath mint, sip of soda – everything.  Here’s what I did.

I started an Excel spreadsheet with each day listed at the top and the meal times at the left side.  The calorie number I was given back then was 1425 calories per day.  I divided that up into 300 calories for breakfast, a 100 calorie mid-morning snack, 300 for lunch, 150 for an afternoon snack, which left a whopping 575 calories for dinner.  In this spreadsheet, I would log my actual calories for each day.  I kept the sheet on a floppy disk, updated it every time I had a meal or snack and took it back and forth with me between work and home.  I counted everything, and ate nothing that I couldn’t get the calorie count for.  If you think this is over the top, just remember that you’re not going to do this part forever.  I only did it for three weeks.  After that, my body was retrained.  We’ll talk more about that in a minute. The next step, was figuring out what to eat.

This could have been the diet breaker if I had allowed it to be.  But I was determined.  As stated earlier, I decided to eat absolutely nothing that I could not get the calorie count for.  So I started out with pre-packaged and frozen meals.  Ten years ago, there were good options in these areas, but not as many as there are today, so I became bored rather quickly.  I then decided to research restaurant caloric charts.  I found a book, which is out of print today, but very similar to the Fast-Food Guide.  I used this book, in addition to as much information I could get both online and in the restaurants regarding the calorie counts of their food.  Again, if I could not get the calorie count, I did not guess, I simply did not eat it.  This is very important.  I’ll explain why a little later.

Armed with a plan, a tracking system, and plenty of choices, I felt that I could stay on the diet as long as necessary as long as I did not become overly hungry or weak.  I did have to adjust my caloric allowances for each meal and snack because eating only 575 calories for dinner was next to impossible.  But I did stick to my daily allowance of 1425 and did not go over – even if that meant going to bed hungry.  I learned that it’s okay to be hungry every once in a while.  Too many of us have the belief that if you’re hungry, there’s something wrong with you, when in reality it only means that your stomach is empty.  It’s a physiological response – that’s it.  It does not mean that you must eat right away!

Another paradigm shift was realizing how small the difference was between a 150-pound body and a 123-pound body.  This is the reason why keeping a log is so important and sticking to your allotted amount of calories is so important; the number of calories between the two are so small!  One piece of cake or candy, or anything similar really will “blow” your diet.  It could mean starting all over, which is what most people do and become tired of.  Who wouldn’t!  If the reward for something is failure, we soon lose interest in doing that thing.

For me, right now, an extra 100 calories per day would add 7 pounds to my weight in about a month.  One hundred calories is nothing – and yet everything!  You can use that calculator I gave you above to play around with different weights and calorie ranges.  You’ll notice very little difference in the amount of calories you can consume at various weight levels.  This is why so many people fail on diets – especially calorie-counting diets; they fail to track their calories honestly, and fail to exercise their self-discipline long enough to notice results.  This is also why fad diets work at first, but then eventually fail.  Fad diets usually have you consume or eliminate one particular food group, which causes you to drop your caloric intake for a few days or weeks.  Gradually, however, you resume your original caloric intake, just with different foods.  The diet stops working and you stop the diet.  But if you earnestly count your calories, and you really want to lose weight, my system will work for you.

I also learned what kinds of foods to eat to make my calories last longer and give me more energy.  Foods high in fat and sugar pack a ton of calories with very little benefit.  The proportion of benefit to calories is not worth it.  Foods high in protein and complex carbohydrates gave me plenty of sustainable energy, did not leave me hungry after two hours, and helped me meet my goals easily.  When it came to fast food, I learned very quickly that there were some restaurants I just needed to stay out of  – forever!  Sure, I could have a Big Mac with fries and a coke, but that was almost my entire daily allotment!  I also learned that small changes make a big difference.  For example, when I went to Taco Bell, the new diet meant getting 2 tacos instead of 3, and a diet Pepsi instead of regular.  I had almost as much food, didn’t really miss what I didn’t have, and it paid off big time.

While I’m not a candy or sweets person, I do like peanut M&Ms.  I literally took the calorie count for a package of M&Ms, divided that by the number of them in the package, and had an on-going snack relationship with M&M’s.  I guess I’m lucky to be one of those people who can eat like only 3 at a time.  It would sometimes take me an entire week to finish off one snack-size bag!  But the point is, I ate everything I wanted.  I just paid the price for it and before eating it, debated on whether it was worth the price – just like a really nice clothing item.  I’m sure you’ve done that before; you find a really nice suit or something you like at the department store, try it on, it looks really good, but then you look at the price tag and put it back. You have no problem putting it back on the rack because the price is simply not worth it to you at this time.  Eating can be exactly the same way; is what you’re about to consume really worth being overweight?

Another method I used to be able to eat whatever I wanted was to “save” calories.  This was actually fun.  I had a friend at work who liked to go out on Friday nights.  Her husband always worked a night shift that night, so when my husband was out of town, we would treat ourselves to dinner and a movie.  She was supportive of my diet, but really craving a piece of “Derby pie” from a local restaurant.  We made our plans on Monday, and I started “saving up” enough calories to be able to eat that piece of pie come Friday night.  I called the restaurant on Monday and found out that one serving was 750 calories.  Using my Excel spreadsheet, I decreased my calories just a little each day and each meal until I had exactly 750 saved up.  That was, without, a doubt, the best tasting piece of Derby pie I’ve ever had – before or since!  But the best part was, the next morning, my weight was continuing to fall.  Which brings me to the next topic, I have yet to discuss how quickly the extra weight came off.

It was fast.  My husband went away for two weeks on a business trip.  One of the reasons I decided to start the diet at this particular time was because I knew it would be easier if I had only myself to worry about.  I didn’t have to cook a big meal for him every night so I could get away with my Lean Cuisines.  By the time he returned, I had lost 15 pounds!  He could hardly believe it – he said I looked like a different person.  I could tell a big difference in my clothes, but I had not really noticed a difference in the mirror yet – probably because I was wearing the same clothes.  In about another week I lost the remaining 10 pounds almost effortlessly.  By this time, my stomach had shrunk and my body was adjusting to my new habits.  My system was working and I was working my system, everyone was supportive of me, and I was very pleased with the fast results.  I really lost the weight I wanted to lose in about three weeks, but I stayed on the diet another week to really let it set in.  I wanted to develop the habit of eating like a 123-pound person and wanted to make certain my body had fully adjusted.  I also wanted to make sure I was eating as many calories as I could.  In other words, if I continued to consume 1425 calories every day, would my weight level off at 123 like it was supposed to?  Were the formulas used by the calculators accurate?  The answer, as it turns out, is yes, they were very accurate.

Now, a lot of people who read this will say that losing that much weight in 3 weeks is unhealthy.  I disagree.  I experienced no negative side-effects whatsoever.  I was eating more healthfully than before, overall. Your body will love you for this.  If you think about it, no one’s body wants to be unhealthy.  Your body craves to be strong and dependable. I really didn’t feel like I was depriving myself of that much.  I ate almost as much food as before the diet, and I definitely ate as much as I truly needed to eat.  While I would not, and do not now, eat a steady diet of frozen dinners and restaurant food, it helped my body to realize what amount of food is healthy for me.  When I went off the diet, that is, when I stopped using the Excel spreadsheet, my stomach told me when it was full.  I no longer needed a chart to tell me how many calories were in a menu item because my stomach told me when I had consumed 300 calories.  And the amazing thing was, my body knew the difference between a 300-calorie lunch, a 150-calorie snack, and a 600-calorie dinner.  I had developed good habits through this process that have stuck with me for 10 years now.  I know when I’ve overeaten before getting on the scale.  When my husband and I are planning an evening out and I know I’ll want to order the steak and lobster, I start about a week ahead of time, “saving” enough calories to be able to do that.  I guess my retort to anyone who thinks this diet plan is unhealthy is this:  which is healthier, fast weight loss by creating good habits through the use of some pre-packaged foods and healthy fast-food choices, or being overweight?

My husband used this plan to lose about 20 pounds over a two-week period just a few months ago.  He was suffering from sleep apnea and knew losing weight would make a big difference – and it did.  The sleep apnea is now gone, and he eats whatever he wants but maintains his new weight.  We both weigh two to three times per week, and if we notice a gain, we cut back for the next couple of days.  It’s so easy when you have just a couple of pounds to lose.

For you supplement junkies out there, if you really feel the need to take a pill to lose weight, you can do that with this system – take a good quality multi-vitamin.  I use Centrum – not for weight loss – just for my general health, which is all you really need to do.  Have you ever noticed how all of those pill-based weight-loss systems tell you that if you follow their plan exactly, which includes taking their miracle pill, eat complex carbohydrates, and exercise daily, they will guarantee your weight loss!  And if you don’t do those things the guarantee is voided.  Hello!

I’d like now to summarize this “diet plan” for you.  I’ve shared a lot of insights and might have confused you along the way, so to be sure you understand the process step-by-step, here it is.

Debra’s 7-Step Plan for Achieving Your Ideal Weight

1. Make a commitment to yourself to become healthy.  Use a daily affirmation like, “I think and eat like a 123-pound person.”
2. Research your ideal weight.  Some people know the weight at which they feel their best.  If that’s you, use that.  If not, find your ideal weight by clicking here.
3. Look into how many calories will sustain the weight you desire to be.  Click here to find out.
4. Focus on weight-loss only for now.  You’ll add exercise when you’re ready.
5. Keep detailed records.  This is the most important part.  You cannot guess or be “close enough” on this one.  Your body’s habits are off – or you wouldn’t have a problem to begin with.  You must use your mind to retrain your body.  If you cheat on this, you’re only cheating yourself and your diet will fail.  Don’t do that to yourself.  You deserve to be healthy.  If you find yourself thinking about cheating, go back to number one and strengthen your affirmation with a reason.  “I think and eat like a 123-pound person because I want to live long enough to see my grandchildren graduate from college.”  Remember, being overweight is an illness that will kill you.
6. “Save” calories ahead for special treats.  To “cheat” on your diet legally, use your tracking system like a bank account.  Save up enough calories to indulge yourself at a future event.  Don’t allow yourself to consume the calories first, then pay for them the follwoing week.  That doesn’t work and is another source of failure.  Pay for them in advance and only use up what you’ve saved for – think of it like a pre-paid calorie card!
7. Surround yourself with only supportive people.  If someone says to you, “Wow, what happened to you?  You look bad!  Have you lost weight?  Why?  You didn’t need to lose any weight – you looked terrific before, not you look sick.”  Just ignore them.  They’re either jealous, or have a very twisted view of what a healthy person is supposed to look like.

Source: http://www.debramoorhead.com/