Archive for May, 2016

The Most Practical Diet You Ever Try

Tuesday, May 31st, 2016

 

Healthy-Ways-to-Lose-Weight-PermanentlyAmericans lose millions of pounds a year – only to gain most of it back within a year. You’ve probably heard over and over again that the real secret to losing weight permanently is to make permanent changes in your eating habits and lifestyle. Throughout decades of high protein, low protein, Air Force diets, Atkins, Scarsdale diets, cabbage diets,eat-all-you-want-and-still-lose-weight diets that is the one piece of advice that has remained strong. No matter what the latest diet craze, over and over throughout the years, the one “diet” that effected a long-term, permanent weight loss was the ‘eat a well-balanced, portion-controlled diet and exercise regularly’.

older-couple-enjoying-meal-350Why are fad diets so popular? Diets feed our need to be actively doing something. Weighing, measuring, counting – whether its calories,exchanges or carbs – all give us the feeling of gaining control over our bodies and our weight. In the long run, though, all the measuring and obsession with what, how much and when we eat becomes overwhelming. When we stop living by strictly controlled guidelines set out by other people -the latest diet guru – the weight comes back.

There is a practical way to lose weight that doesn’t involve arcane combinations of foods to set up an ideal balance of foods that burn more than they give, or that promise to ‘turn your body into a fat-burning machine’. It is to simply eat a healthy balance of all types of foods in portions that are reasonable for your body, while at the same time raising your activity level to burn more calories than you take in. Below are some practical guidelines to help you adjust your diet and lifestyle to help you lose that weight – and keep it off permanently.

food-sandwich1.Adjust your attitude. You’re not going on a diet – you’re eating what your body needs. To maintain your weight loss, you’ll need to maintain your new eating habits for the rest of your life – and that’s a far easier prospect if your diet plan is one that makes sense and is easy to maintain.

2.Think square when you plan your meals. Like a square has four corners, so should your meals. At every meal, include a protein, a healthy fat, a grain/legume and a fruit/vegetable.

3.Eat three squares and at least two snacks every day. Your snacks should be in the grain/legume or fruit/vegetable corner.

4.If you’re under stress, eat something every two hours. Your body sends out distress signals when you’re putting it under stress. Give it healthy fuel to keep it working right.

5.Aim for no more than 60 grams of carbohydrate per day at first.Spread the carbohydrates over the course of the day – 15 at each meal and 7 at each snack.

6.Limit dairy products to 3 or less daily.

7.Completely avoid soft drinks – even the diet ones.

8.Drink 6-10 glasses of water each day.

9.Eliminate ‘white foods’ from your diet. Do away with white sugar,white flour and white cereal products.

10. Take a nutritional supplement – at least a good multivitamin daily.

Weight Loss Tips From Real Women

Sunday, May 29th, 2016

 

Everyone has their favorite weight loss tips. Here’s a handful of diet suggestions from real women who claim they really work.

woman-drinking-waterI drink a full 12 ounce glass of water before I sit down to eat. It fills me up and I don’t eat as much at meals. – Monica, 22

My secret weapon is sugarless gum. Whenever I have the urge for a snack or something sweet, I pop it into my mouth and start chewing. Works like a charm every time. -Maddi, 43

Knitting works wonders. I used to snack like a pig while I watched T.V. at night. Since I started knitting, I’ve lost almost ten pounds, and I know it’s because my hands are too busy to pop stuff in my mouth. -Liz, 25

It tastes horrible, but it really works. My grandmother told me to take one teaspoon of cider vinegar before every meal to eat up the fats. – Diane, 21

exercise-positions-612x300Peer support! There’s nothing like feeling guilty for letting your friends down to make you get out and go exercise. I make dates to play tennis or go for a walk – no backing out when someone else is counting on me. -Cara, 22

All right, this is going to sound really silly but – when I have to lose weight, I only eat foods that I can eat with chopsticks. I’m not very good with them so — I don’t eat a lot. -Lisa, 32

When I’m sitting in traffic or at my desk, I do tummy tightening exercises. Just pull in your tummy, hold for a count of 20, and release. Do that about twenty times and you can really feel it. – Sheila, 52

Water. I drink lots and lots of water when I’m on a diet. It helps flush out the system and keeps me feeling fresh. It also helps with the bad breath I get when I’m on a high protein diet. – Dena, 34

I’m always rushing out the door and forgetting breakfast, and then I end up snacking at my desk halfway through the morning. Now I keep a box of Carnation Instant Breakfast in the break room, and fix myself one as soon as I get to work. No more craving goodies at 11 am. -Deb, 45

Fresh-fruits-strawberries-kiwi-oranges_1600x900When I’m dieting, I keep fresh fruits and veggies all cut up and ready to go in little snack containers. If I went to all the work of making them, I’ll eat them instead of grabbing a bag of chips on the go. -Amy, 16

I strip down naked and look at myself in the mirror at least once a week. It’s easy to see the progress I made, and how much I still need to go. Vinnie, 34

I buy myself something really slinky and hang it where I can see it every day. The trick is that it can only be about one size too small – if it’s any smaller than that, I just give up. But if the goal is just “that” close, it’s a real motivator. -Shanae, 24

Got a favorite diet tip? Make your own list, or ask your friends to fill in a few. The more strategies you have to help you stay on your diet, the more likely you are to be successful.

Are Diet Pills The Answer?

Friday, May 27th, 2016

 

st_supplements2There has been a lot of flak with how USA has been flirting with health problems because of obesity. More and more people are getting drowned in the onslaught of fast food and junk foods. Remember the movie “Upsize Me”? It played a parody on how Americans are stuffing themselves silly with fatty foods. Over sixty percent of American citizens are considered obese or bordering into it. Many would like to deny this, but deep down inside, most of them would like to change their eating lifestyle.

Maintain-Good-Health-Fitness-TipsThe fitness and health industry of America is a multibillion business that are resting on the obesity fears of the citizens. Many know the consequences of being fat and would like to change. From aerobics, to exercise machines, to instructional videos, food supplement, diet pills and lots more. Many have embarked on the loss-fat voyage hoping to conquer their binges but no one truly wants to work hard for it. The options provided by the industry keeps their hopes alive in looking and feeling better without breaking a sweat.

524521So when the emergence of diet pills in popularity came, with promises like, “melt away pounds easily.” “Look better in not time at all.” Look and Feel great without exercising,” and lots more, many people were excited about that concept and jumped into the frenzy. So many questions have cropped up though, is it really that good? Would it really work? Does it have any side effects? Can they really deliver on those promises? Recent studies have shown that some do really work, the problem is, many have been documented to suffer from health setbacks. Heart related problems have arisen and many deaths have been linked to such diet pills.

So how do you know which diet pill would be good for you? Well, only a doctor can truly say. It would be best to subject yourself to a thorough physical first to see the risks that could be involved in taking diet pills.

shutterstock_113107507-640x576There is a plethora of diet pills flooding in the market and these are categorized into three types. OTC’s or Over the Counter, these are diet pills that can be bought in drug store without the need for doctor’s prescriptions. They usually contain little chemicals that can affect the human system much. They are considered less dangerous but is also subjected to FDA testing first before sold to the market. Another form of diet pills is the Herbal supplements. They are not usually labeled as drugs and can also be bought without a prescription. They claim to be all-natural but are still subjected to FDA (Food and Drugs Administration) scrutiny. Then there are the prescription diet pills. They are only sold with doctors’ prescriptions and are tightly regulated by the FDA. Doctors also conduct close monitoring on their patients who take this form of diet pills for any damage or risk to their health.

With so many forms, varieties and types, these diet pills don’t usually work for everyone since they have different chemical composition as well as the patients have different reactions. Diet pills can have inadvertent effect on each individual. Common side effects are, uncomfortable cramping, gas and diarrhea. This is due to the fact that the drug is taking away important vitamin supplements to the body. That is why some people are advised to take vitamin supplements as well. Some experience a raise in heart palpitation and blood pressure, with this comes along the increase in the risk of a stroke or a heart attack.

When it comes to losing fat, nothing still beats good old hard work and discipline. Even the so called natural diet pills and herbal diet pill products have effects on some people, bad ones. Working up a sweat and following a natural balanced diet is still the best way to go. Get yourself a buddy to guide you and assist you in your weight loss program. Diet pills can be bad, don’t get me wrong. You will have to exercise and watch what you eat. In no time at all you’ll meet the fitter, healthier more confident you.

Carb Blockers – Lose the Fat

Wednesday, May 25th, 2016

 

Carb BlockersDo you find it hard to cut down on foods like potato chips, cake, bread, and pasta. Well, you are not alone. Not by a longshot! Obesity is one of the biggest problems facing people today, and one of the hardest to overcome. Sometimes you need a hand, and carb blockers are a wonder of science that are a natural, effective aid in weight loss.

Also known as starch blockers, carb blockers inhibit the production of a starch-enzyme, namely the starch-digesting enzyme alpha-amylase. With less of this enzyme in production, the body is less able to break down carbohydrates into sugar, which would normally then be absorbed into the body, which normally the excess sugar is translated into fat. The main ingredient in these pills in Phaseolus Vulgaris, which is derived from white kidney beans.

Evolution-Slimming-Carb-Blocker1Now that the technical side is out of the way, these pills can be very handy if you are on a diet, especially the low-carb Atkins diet. Sometimes you can’t help but having high-carb foods and this is where the pills help by not letting your body absorb much of the carbs, helping you to get by. The pills help you lose weight, but you do also need to keep a reasonable diet, as the pills are not miracles in themselves. However, they do heavily help in the battle of the bulge. Weight-loss can be a struggle for many, but carb blockers help you balance your intake. Carb blockers, in addition to a sensible diet, can create a slimmer you.

The Last Resort: Weight Loss Surgery

Monday, May 23rd, 2016

 

weight-loss-surgery (2)Surgery is the most severe of the recommended treatments for obesity. Bariatric surgery is reserved for cases of severe obesity that have been resistant to all other methods of weight loss and weight control. There are two basic types of bariatric surgery (also known as gastrointestinal surgery), each with a different purpose.  The risks for both are similar, as are the prospective results and outcome.
 
Restrictive Weight Loss Surgery
 
hqdefault (3)The first type of bariatric weight loss surgery is ‘restrictive’. It includes the well-known ‘stomach stapling’. The purpose of restrictive surgery is to restrict the amount of food that can be eaten at one time. Doctors create a small pouch at the top of the stomach that holds about one ounce of food, with a small opening at the bottom to hold food in the pouch and cause a feeling of fullness. After the surgery, a patient can eat no more than 3/4 cup to a cup of well-chewed bland food at a time without becoming nauseous. The intent of the surgery is to reduce the amount of food eaten by restricting the amount of food that can be eaten at once.
 
Variations of restrictive surgery include ‘lap banding’, in which the pouch is created by wrapping a silicone band around the upper part of the stomach. Since there is no need to cut into the stomach or intestine, the complication rate is lower than in standard restrictive surgery, and the recovery period is shorter.
 
The second type of bariatric surgery for weight loss is the malabsorptive variety. These are the more common type of surgery for treatment of obesity. The most well-known of the procedures is the gastric bypass. The purpose of gastric bypass and other types of bypass surgery is to prevent the effective absorption of nutrients from food eaten by ‘bypassing’ most of the intestine in the food’s path through the body. The malabsorption results in significant weight loss and a reduction of appetite.
 
The possible side effects of gastric bypass surgery include:
 
155907543Chronic diarrhea
Stomach ulcers
Foul-smelling stools and flatulence
Risk of nutritional and micro-nutritional deficiencies
Dumping syndrome – symptoms include faintness, fainting, nausea, sweating and diarrhea after eating
 
Patients seeking bariatric surgery are evaluated by a medical professional for suitability for the surgery. Candidates include those who are at least 80-100 pounds overweight, and who have shown little success with traditional weight loss methods. In additions, patients who have other physical problems which require weight loss may be candidates.
 
If you’re considering weight loss surgery, you must realize several things:

1. The risks of surgery are serious.
2. You will require lifelong medical supervision after the surgery
3. You will still need to make lifestyle and dietary changes.
4. Many health insurance plans will not cover it.
 
Be sure that you choose a surgeon experienced in bariatric techniques, and that you will be provided with full physical and emotional support before, during and after the surgery.

Tools For Your Weight Loss Arsenal

Saturday, May 21st, 2016

edge_1175e_3Elliptical machines, treadmills, stationary bikes, dumbbell sets, exercise videos, jump ropes, and home exercise multi-purpose machines.

Tools are something we use to help us get a job done more easily. A good weight loss tool is one that encourages a healthy lifestyle and permanent weight loss.

•Home exercise equipment is a fantastic way to speed up your weight loss results and feel great!

•Home exercise equipment and be used in conjunction with your healthy weight loss plan.

Do-Chest-Exercises-in-Yoga-Step-8•Losing weight is simply a matter of burning more calories than you consume – home exercise equipment is a great way to increase the amount of calories you burn while improving your overall health and fitness.

•A quality piece of home exercise will give you years of satisfaction and enjoyment.

•Busy lifestyles increase the need for home fitness equipment by allowing you to exercise on your schedule.
Here are some ideas to help you narrow down your choices and find the right piece of equipment for your particular needs.

•What type of equipment do you have room for?

•Are you interested more in cardiovascular exercise or resistance exercise?

•Choose a quality exercise machine from a reputable dealer and remember that purchasing online is a great way to save money.

•Online home exercise equipment dealers will assist you in finding the right piece of equipment for your specific needs.

•You will not be satisfied with a low quality piece of exercise equipment! Your body is too important to risk injury with a poorly designed piece of equipment.

Choose your exercise equipment wisely and you will enjoy improved health and ideal weight for years to come! Remember – It is much easier to make exercise a part of your daily ritual when you have exercise equipment in your home. You can always fit exercise into your schedule when you have the right equipment!

Low Carb Diet Plan – When More Is Better

Thursday, May 19th, 2016

 

LCHF-mat2-ffffff-butter-lower-1600x501When most people want to lose weight the first thing they usually do is start a diet. And a diet to most people means “stop eating”.

Wrong!

A healthy diet should consist of eating less of the foods that contain calories from simple carbohydrates (sugar and processed flour) and more whole grains, fresh fruits and vegetables and good sources of protein. This is the basis of a good low carb diet plan.

As a matter of fact, a good diet should have you eating more instead of less! Not more food, but more often.

The body’s a wonderful mechanism. It’s geared towards one important goal. Survival. When your body feels threatened by the lack of food it automatically assumes that you’re starving.

To combat this condition the body will start breaking down muscle to use as energy and saves its fat stores for the last ditch effort to save itself from what it thinks is immanent death.

This is bad on two fronts.

Diet

First, by using muscle tissue for energy you’re losing precious lean mass which is metabolically active. This means that you need energy to support muscle which helps to keep your metabolism running at a higher pace. Higher metabolism means more calories burned even in a resting state.

Fat, on the other hand, doesn’t need any energy to support it. It’s simply “dead” weight.

Secondly, the body will start storing more fat because it’s preparing itself for the worst. Your survival is your body’s most important concern so it’ll do whatever it can to stay alive.

So what can you do if you want to eat less without starving yourself and sending your body into this defense mode?

Eat smaller meals more often throughout the day.

This works on two levels.

junkb2-f9-1200x387By eating more often you won’t get hungry as quickly and your metabolism will stay raised because you’ll be digesting food more often. Digesting food uses calories just like any other physical activity.

So here’s the plan. Eat four or five meals a day. Not what most would consider a meal (main course with two sides and dessert!), but a small portion of protein along with some fresh fruits and veggies.

This can be accomplished with a little planning and preparing in your spare time.

Cook your weeks worth of meals – skinless chicken’s an excellent source of protein and can usually be purchased in a big pack or value pack from your local grocery store – and refrigerate it in separate packages, one for each meal.

Egg whites are a very good source of protein too. By mixing three or four whites with one yolk and tossing it into the microwave for approximately 90 seconds, whipping it and tossing it back in for another 60 seconds, you can have some nice fluffy scrambled eggs practically anywhere. Without all the cholesterol!

Buy your produce and clean it, separating it too into meal size portions. All this can be done in a few hours on the weekend.

Buying some disposable storage containers can help keep things convenient and organized.

Try to eat every three hours or so to keep your metabolism and energy up. This’ll help you stay away from those snacking binges too.

Also, drink lots of water. Water will help to cleanse your body and make you feel full.

So you see, with a little planning and by adhering to a low carb diet plan sometimes eating more can be better!

The Hoodia plant may be the best gift to avoid holiday weight gain

Tuesday, May 17th, 2016

 

hoodia-red-mg-10-04-smallIs Hoodia the gift you should ask Santa for? It is the holiday season and a fun time for celebrating with friends and family. It is also a season that tends to wreak havoc on our waistline. The sugar plum fairies are not so kind when it comes to helping us with our weight loss goals. This time of year brings in front us all the temptations of pumpkin pie, cookies, mashed potatoes, stuffing and other assorted goodies. Grandma’s intentions are good with making sure we have every possible food enticement under the sun; but she is not the one who will have to live with that extra ten pounds next year.

The gift that could give you the most joy this time of year could come to you direct from South Africa. It’s a gift from the Bushmen in the Kalahari Desert to the people in the rest of the world that are trying to lose weight. It is called the Hoodia Gordonii Succulent and if you haven’t herd of it, this may be what helps you stay away from those holiday temptations. Hoodia grows in the South African desert and may look like an average cactus but this cactus look alike has amazing effects that no other cactus has; the Hoodia plant will stop you from being hungry.

129854832-569fee353df78cafda9f2010What would it be like this Christmas to look a platter of sugar coated munchies and not be effected by them? How about being able to eat just what you wanted and not be tempted to eat things you know are going pack on the pounds. Wouldn’t this be the best kind of treat, the joy of staying the same weight after the holidays that you were before them? Hoodia has been shown in studies to reduce caloric intake by 1,000 calories a day for people using it. A one thousand calorie reduction in ones holiday diet regime is a major advantage for everyone not wanting to gain those extra pounds. Best of all Hoodia is a natural plant and Hoodia has no side effects like other diet pills on the market. You definitely don’t want to be adding the extra nervousness that most regular diet pills give you at Christmas time, this time of year can be stressful enough to begin with.

hoodia-gordonii-appetite-suppressantIf you are trying Hoodia for the first time over the holidays there are a couple things to keep in mind. First, Hoodia sometimes takes a few weeks to build up in your system before you get the appetite suppressing benefits from it. So if looking for help Christmas time temptations it would be best to start taking Hoodia around the first of December or sooner. The second important factor is that you should know that not all Hoodia is the same. There are some brands that are not as effective as others due to irregularities in the exportation process form South Africa. You want to make sure the brand you choose has been tested and certified authentic Hoodia Gordonii.

A recent report that is giving some dieters assurance in which Hoodia brands they can trust to be effective was done by Truth Publishing and Alkemist Pharmaceuticals located at: naturalhealthreport.com/A-Hoodia-Gordonii-exposed.html. This study indicated that 11 out of 17 Hoodia diet pills they tested failed a laboratory analysis of authenticity. The six Hoodia Brands that passed their testing process are: Desert Burn ZA 750, Hoodoba Brand, Dr. Wheeler’s Afrigetics, King Hoodia, Ethno Africa and the Hoodia Max Brand. Hoodia is going to allow many people keep the weight off over the holidays and help with those new years weight loss resolutions. Make sure you are buying real hoodia and you could be one the lucky dieters that is able to say no to a second glass of eggnog and stay with their weight loss program this holiday season. 

Hoodia, it might be flying off store shelves but is this diet pill safe?

Friday, May 13th, 2016

 

hoodiaplant01Hoodia is fast becoming one of the best sellers in nutritional stores but you have to ask yourself; what do you really know about this new African weight loss product? If you ask some dieters they liken their experience of taking Hoodia to finding water in the middle of the desert. They will tell you that it actually does reduce their hunger, which is for these people trying so very hard to lose weight a real weapon in their arsenal against obesity.

The question remains still, is this product safe? Just because there are many people taking Hoodia and saying that it’s great and works for them, does this mean you should jump right in with this craze. The answer is: BE CAUTIOUS WHEN IT COMES TO HOODIA, NOT ALL HOODIA IS THE SAME! We have seen countless other diet pills that have come and gone in the arena of weight loss; leaving their scars on people with their side effects and dashed hopes of weight loss. Hoodia is not the same as these other weight loss products, with Hoodia there are different reasons for being concerned. So far safety is not the top concern when it comes to the Hoodia, many people are now taking Hoodia and at this point there are no reports of any serious health problems related to consuming Hoodia properly.

hoodia-gordoniAdditional assurances of Hoodia’s safeness can be further validated in the origin of where this cactus type plant comes from. The actual plant that is now found capsulated in pill form is called “Hoodia Gordonii” and grows in the Kalahari Desert of South Africa. Hoodia has been a source of nourishment for the native Bushmen that live in the desert where the Hoodia succulent grows naturally. These Bushmen called “The San” have eaten Hoodia for thousands of years with no ill health effect; they actually claim it gives them energy in addition to helping them have no hunger. Reducing hunger is an important part of these aborigines’ lives because of the fact that food is hard to come by in the desert; these people sometimes have to go days without eating. Because The San People have been eating Hoodia for so long it would suggest that Hoodia is safe to consume.

Unlike other diet pills that have been on the market lately where safety has been the top concern, Hoodia has other issues for the consumer to deal with. The most prevalent problem when it comes to Hoodia is if what you have bought is actual real genuine Hoodia Gordonii from South Africa. Most people trust that what they get on store shelves is what it says it is; this is not the case with Hoodia and it’s not necessarily the company’s fault that is selling it. The problem is there is no regulation with Hoodia and there are only a few companies that have adopted self regulation in the form of certification and independent testing. World demand has put a high price on Hoodia and big profits without regulation are an equation for corruption.

7-1One study done by Truth Publishing and Alkemist Pharmaceuticals located at: naturalhealthreport.com/A-Hoodia-Gordonii-exposed.html, found that eleven out of seventeen brand-name Hoodia supplements tested failed a laboratory analysis of authenticity. Shocking isn’t it, and some of these Hoodia brands are selling in your neighborhood nutritional store. Many times the brand name may not even be aware of the problem because the breakdown in authenticity comes at the source of distribution. There are other cactus type plants in South Africa that look like Hoodia only don’t produce the same appetite suppressing qualities. Some sources collect these plants and mix them in with the real Hoodia and then export them to unknowing companies that then sell it as genuine Hoodia. Safety wise, it might not hurt you to eat these plants but you won’t have the hunger curbing effects of the real Hoodia that you want.

In the future, hopefully more regulation will be put in place and fake Hoodia won’t get into the consumers hands. Until that time you need to be vigilant to be sure what you are getting is the real thing. There are a few Hoodia brands that have contracted with registered Hoodia farms and are giving dieters authenticity assurances with independent testing and certification. The independent testing by Truth Publishing stated that their were six Hoodia brands they tested that passed for authenticity, these brands are: Desert Burn ZA, Hoodoba Hoodia, Dr. Wheeler’s Afrigetics, King Hoodia, Hoodia Max and Ethno Africa. Genuine Hoodia is giving many people the results they want and helping them lose weight; just make sure you have the real stuff before you join the Hoodia Weight Loss Club.

7 Tips to Get Calories Out of Restaurant Food

Thursday, May 5th, 2016

 

When I eat out I want it to be special, consequently I don’t eat out often. You may have seen the advice on how to shave calories at restaurants but really, are you wanting to pay high restaurant prices for undressed salads and plain steamed vegetables? If not, how then can you solve the dilemma of too many calories when you eat out?

Here are seven tips for getting the calories out of restaurant meals while still ordering your favorites.

1. Say NO to super sizing.

11The size you ordered is already too big. Stop super sizing and you’ll save money. Better still, order one dinner and ask for an extra plate. Many restaurants will do this for a dollar or two, and it’s well worth it. Then share the meal with your friend and you split the cost straight down the middle. Another option is to order from the so called “appetizer” menu. Two people could order three entrees, one dessert and split the whole thing and it’s still a ton of food!

2. Skip the bread and rolls.

FrenchBreadsRollsGroup_Web1Many family restaurants still serve a bread basket with your meal. Unless it’s a fresh baked loaf or some really special bread, just skip it. You don’t need to fill up on ordinary bread when you’re paying good money for a meal. Just ask for it to be taken away if you can’t resist, but frankly, you’re an adult, you can resist, if you want to. You can simply choose not to put a roll on your plate. Try it, just once and see if you don’t walk out of that restaurant feeling strangely powerful.

If you can’t skip the rolls, at least skip the butter. That’s right. Eat it plain. Whole grain bread is delicious all by itself.

3. Stop Ordering Drinks.

Three Male Friends Enjoying Drink At Outdoor Rooftop Bar

Soft drinks are a huge cash cow for restaurants. For pennies they sell you a squirt of syrup and carbonated water and act like they’re doing you a big favor by only charging you $1.29 for a giant 64 ounce soda. Start saving those dollars. Especially if you’re ordering “to go” skip the drink. If you’re eating it there, ask for water, or at least switch to diet drinks. Never drink “fat pop.”

4. Slow Down You Eat Too Fast!

rapidloss-eating-too-fastWhat’s the rush? Take your time, savor the moment, enjoy the flavors. A big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. You won’t know when you’re approaching satisfaction if you’ve gobbled everything down in five minutes. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you’ll get much more pleasure if you let the food linger.

5. Trim Visible Fat and Skin.

shutterstock_50562769I know, you really love the skin–of course you do, it tastes good, it should, it’s pure fat. Do you want to get leaner, or do you want to eat fat? You choose. I never eat chicken skin and never eat the visible fat hanging off a steak, good taste or no. You have to decide what you want more, the second’s worth of pleasure of a yummy taste, or a lifetime of carrying around an extra 40 lbs? I know this is counter to the low carb crowd’s belief that fat is good, carbs are evil, but I’ve maintained an 80 pound weight loss for 18 years without dieting and I don’t eat visible fat or skin. Enough said.

6. Ask for a Doggie Bag at the Beginning of Meal. When the food is served, immediately portion off some to take home for tomorrow. Most restaurants in the US serve way too much. There is no law you have to eat it all. Do this frequently and soon you’ll find you’re getting an extra lunch out of that meal.

7. Get a copy of Restaurant Confidential by Michael F. Jacobson and Jayne Hurley, and start checking out how many calories you’re really eating. If you eat out frequently and you carry extra weight, then that’s probably the problem right there. This little book can help you realize why it seems you don’t eat that much yet you can’t lose any weight. Hardees recently introduced a new burger that clocks in at just under 1200 calories all by itself! Now that’s frightening.

If you really want to get a handle on your weight problem, look first to where you eat, second at what you eat, and third how much you eat. Where, What and How Much? Try these steps choosing one tip at a time, and see how easily you can take some of the calories out of restaurant food.