Portion Control Helps Lucy Lose Weight

I was speaking to one of my clients the other day and she has progressed so far with the changes in her eating habits since we first met in September. I wanted to pass along some of the tips that have worked for her because she is losing weight and feeling great, so I thought these ideas would work for some of you!

1) The first change Lucy made was to use smaller plates in her home at dinner time. Many people have extremely large dinner plates that can easily measure nearly a foot in diameter. At the time I suggested she change to smaller plates, she hesitated and said to me, "but I only put food in the middle part--not all the way out to the edges". Then she realized how much plate was still being filled as she compared the size of her usual serving plates to the smaller 'salad' plates. "I'll try using these and see how it goes," Lucy agreed. And ever since then she has been having her dinner on the smaller plates, feeling satisfied and not stuffed.

2) The other trick Lucy tried for dinner meals was to reduce the amount of food she was cooking. "It's just me and my husband for dinner, but sometimes we cook enough for four or six people--then we just keep taking more helpings because the food is in front of us." Now she and her husband start with just enough food for two, and they both get just enough and never overeat at dinner. What a lot of calories she saves by eating for one!

3) When dining out, Lucy and her husband share a main entree with an additional order of a side salad. Or sometimes they'll each get an appetizer instead of a full meal. "They really give you so much food when you eat out, if you don't stay aware of how much you're putting away, it can be gone before you remember to ask for a take-out container!"

4) At the recent buffets Lucy has been going to around the holidays, she's come up with a couple of tips of her own that she shared with me: "Since I can't get a smaller plate wherever I go, I just leave more plate showing than I have covered!" What a great idea that is: Instead of saying to herself, "I'm at someone else's house now so I'll just fill up my plate like all the other guests," Lucy remains aware of eating reasonable portion sizes to help continue her weight loss and meet her goals. She makes sure there is plenty of space on the plate because that means it's not overflowing with food--translation, calories saved!

5) And the last tip she shared with me was another useful one when going through buffet lines: "I just take one spoonful of each item on the line--a spoonful of turkey, a spoonful of mashed potatoes, a spoonful of sweet potatoes, and so on. I'm not missing out on anything and it's plenty of food by the time I reach the end of the line. It's just so easy to take too much. Reminding myself to stick to one spoonful of each food works out just perfectly."

So, Lucy is finding ways to stick to reasonable portion sizes no matter where her busy life takes her--friends' houses, extended family's homes, or office parties. It's so great to see her able to come up with her own plans to keep on track with her healthy new way of eating. I'm sure you can too!

Laurie Beebe, The Diet Coach, is a registered dietitian certified in adult weight management. Coaching helps dramatically by allowing people to set their own goals and design their own action plans. Please visit Laurie's website, "Shaping Your Future" at http://www.mycoachlaurie.com and sign up for our free monthly newsletter! Visit http://lifedietbalance.blogspot.com for more great diet tips that can lead you to a healthier diet and permanent weight loss!

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Weight Loss Motivation - How to Lose Weight With the Right Mindset

Dieting is one of the hardest tasks to accomplish for an average individual, especially those who aren't into a healthy lifestyle. In fact, you need to have the proper weight loss motivation in order for you to pull it off, and get the desired body mass that you have been aching to acquire for years.

Every weight loss program always starts with the right weight loss motivation. Before you start losing those pounds, you need to condition your mind to go through with your diet plan and physical exercise program.

Conditioning Your Mind

You're going to have a hard time performing any proper weight loss exercise if you've been a couch potato for years. Let's face it, you will find your weight loss motivation waver at the first sight of all those gym equipments and maneuvers being introduced to you by your gym instructor.

You need to condition your mind to perform the task. You can look for your own motivation that will drive you to push through with the dieting program with determination and patience through the coming months.

A weight loss motivation program starts off with a list of things that you want to achieve after your weight loss program. Write them all down and post the list somewhere where you can see it everyday.

Another method is through meditation and hypnotherapy to help condition your mind for the task at hand. You can read self-help books in achieving a full-proof weight loss determination that can see you through the diet.

You might want to start small with your weight loss project to keep your determination from wavering. If you are into physical exercise as a weight loss program, then you had better start off with light ones first to get the hang of it.

In truth, weight loss motivation can be so hard to achieve, especially if you aren't a fan of working out to stay healthy. But with a little time and with proper goals, you can see some changes in both your mind and body that you will find to your liking.

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How to Lose Weight Fast - 2 Steps to Follow That Will Give You Results

If your like most of us, it's around this time of year that we look in the mirror at ourselves in disgust. The pounds of fat we have been gathering over the last few years has finally caught up with us. If your ready to do something about it then keep reading.

In the beginning, you are going to motivate yourself to take up walking. You could just do some walking, but the best way would be to have a treadmill that you can use. Simply put it on a slight incline to about 2-3 and start your walking. This needs to happen at least 5 days a week.

Start out on a small incline for a small amount of time and increase it weekly. Make sure you are making quality time instead of quantity time. You are going to see almost instantly an immense difference it is instead of just normal walking. You will see a huge deviation in about 2 weeks.

The next thing I want you to do is start changing the way you eat. You need to eat 5 small meals each day. Now I know this sounds crazy, but the more frequently you eat the more fat you are going to lose.

Don't think that you can go and eat 5 meals from McDonalds however. You have to eat food that is high in protein and low in fat. Your best bet is to find a good diet program that will tell you what to eat. This takes all the guess work out of whether you are eating correctly or not.

After reviewing several diets based on their ability to help you lose weight fast here is my #1 recommended program If your ready to get back into shape without the hassles of complicated diets then Click Here

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Weight Loss with Chinese Herbs

Chinese herbs can be used to influence the bodys metabolism in different ways. Most people who need to lose weight would like to have their metabolism run more efficiently. There are a number of herbs that can help people in their quest for a healthier, more efficient metabolism in order to ensure that any efforts to lose weight are blessed with success. There are three types of herbs that can assist people trying to lose weight. The first type of herb is the type that transforms phlegm in Chinese medicine terminology. These herbs can help the body to process fats more efficiently and prevent the accumulation of unhealthy fats and fluids in the body. Some herbs in this class that may assist weight loss include citrus aurantium, immature citrus peel, and magnolia bark. Glechoma and hawthorn berry can also help by transforming phlegm.

Citrus Aurantium contains synephrine, which has been shown to have fat-burning properties in research done at McGill University in Montreal. It improves the thermogenesis of brown fatty tissue in the body, which is generally the fat that is the most difficult to burn off. Citrus Aurantium does not have any negative impact on the nervous system like ephedra does. Speaking of ephedra, I do not recommend its use for dieting. Chinese medicine has traditionally used it for severe and acute conditions, such as asthma attacks. It is not intended to be used as a dieting tool or to get a high. These uses can leave a person ultimately more fatigued and adrenal-depleted in the end. Citrus Aurantium is an infinitely safer option for those interested in weight loss.

Other herbs that can help boost metabolic function are herbs that increase the qi and yang energy of the body. This class of herbs includes ginseng, astragalus, and atractylodes. Other herbs in this category include ginger, cinnamon, epimedium and eucommia bark. These herbs can also give a person an energy boost. This can encourage the person to remain consistent with his or her exercise routine. These herbs also encourage healthy digestion and generally make a persons metabolism run faster and more efficiently. This group of herbs can be particularly helpful for those people whose weight tends to accumulate around the abdomen.

Detoxifying, bitter herbs are another class of herbs that can assist with weight loss. These herbs tend to reduce inflammatory, acidic conditions in the body that often trigger the cravings people have for inordinate quantities of unhealthy food. These herbs are particularly useful in people who tend to have voracious appetites for spicy, oily, and sweet foods. They also may have a tendency towards acne or oily skin, and a slightly reddish, or ruddy complexion. These herbs include Chinese rhubarb, coptis, and scute.

Other herbs can be used to control and balance out the emotional conditions that trigger overeating. People who find themselves eating out of stress, sadness, depression, anxiety, or PMS can find that these herbs balance out their emotional life and reduce their cravings for food. These herbs include magnolia bark, bupleurum root, mint, zizyphus and biota seeds, and longan fruit.

Other supplements that can assist in a healthy weight loss program are kelp, apple cider vinegar, vitamin B6, and flaxseed oil. Drinking green tea regularly can also be quite helpful.

It is important to remember that all of these supplements are beneficial for promoting weight loss because they promote a healthy metabolism, a healthy energy level, a healthy digestion, and a healthy mental attitude, but that dietary and lifestyle changes are crucial in order to see the results that you want. Nevertheless, Chinese Medicine can be a great ally in the quest to shed pounds more efficiently.

Dr. Farah Khan, DOM is a Doctor of Oriental Medicine practicing in Albuquerque, New Mexico. She offers information and products related to different health conditions at her web site at http://www.yinessence.com/home.htm, including FormuSlim and Citrus Aurantium for weight loss. She can be reached at farah@yinessence.com.

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Fat Loss Basics

Fat loss is a tricky thing. Many people are looking for the best way to shed pounds and look thinner. Often, they look so hard for the best way to achieve a fast fat loss that they miss some of the basic rules of fat loss. This is a shame because losing weight doesn't have to be as complicated as some people make it. In fact, it can be quite simple.

Losing fat is all about creating a calorie deficit: burning more calories than you eat. However, you still need to remember that a healthy body is always a well fed body, so starving yourself silly is not the way to achieve a long term fat loss. In fact, it can backfire and leave you heavier than you started. However, there are some things which influence this simple process and are worth remembering.

Let's go over some fat loss basics so that you'll have a game plan to work with:

1. Fat Loss is something which you can achieve at any age. Indeed, the younger you are the easier it gets but people shed pounds into their 70's and you can do the same with enough determination.

2. Fast fat loss isn't always the best kind there is for long term results. Often, it is best to do things gradually to let your body get used to the process. That being said, you can and should aspire to achieve fantastic results, not mediocre ones.

3. Your weight is something you control for the most part. Indeed, genetics come into play, but you can still influence how you look and the way you feel by taking care of yourself.

4. Each of us has weight trouble spots where the weight just piles on. This is something which may make you unhappy but is natural. Don't fall into the trap of trying to lose weight from your trouble spots alone. It doesn't work that way. You lose body fat in general and not from a specific area. Work on your entire body and your trouble spots will diminish as well.

5. Working out isn't enough to burn flab. You need to follow a fat loss eating plan as well as be physically active. Combine the 2 and you will achieve long lasting results.

6. This isn't all about your appearance. Remember that you will also feel better and be healthier when you shed those excess pounds.

7. Motivation plays a key role in how you lose weight and tone up. Remain focused on your goals. Don't let other people influence how you feel or bring you down, and remember, each road has certain bumps. Yours will not be different.

I lost weight in the past after trying and failing for several times. You can do this. Begin the process today.

I've included 2 resources here which will help you on your way. Make sure to visit both pages. To read about an excellent diet to help you control your appetite and lose weight, visit this webpage:
Lose 9 Pounds in 11 Days.

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Safe and Successful Weight Loss - Facts and Myths About Weight Loss Diets

When searching for a safe and successful weight loss plan we may be a little unsure of which way to turn since there are so many conflicting reports out there. In order to lose weight successfully we need to know what works and what does not. Many dietary myths prevent long-term weight loss and can actually harm our health, therefore it is extremely important to lose weight the right way.

Take a look at some facts and myths that can influence safe and successful weight loss.

The Facts

1. Calories Per Pound of Body Weight.

Approximately 3,500 calories equals one pound of body weight. The rule of thumb for weight loss is that if we reduce our calorie intake by 500 calories a day we would lose approximately one pound a week. This applies whether they are food calories coming in, or energy calories going out.

Recommended daily calorie intake varies from person to person. Age, height and weight, level of daily activity and body composition are among the factors that must be taken into consideration. On average, it is approximately 15 calories per pound of body weight. For example, someone who weighs 160 pounds may consume around 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories).

A balanced diet combined with any type of exercise are the key factors in fat loss and weight reduction. If we eat more calories than we burn off throughout the day the result will be that the calories are stored as fat.

For long term weight loss, aim to lose one to two pounds a week. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.

2. Eat Slowly to Lose Weight

From the moment we start eating it takes the brain 20 minutes to start signaling feelings of fullness so the amount of calories consumed before we begin to feel full can vary depending on how quickly we eat. Give the 20 minute signal a chance to set in by eating slower and shed those extra pounds.

3. Calorie Shifting to Boost Metabolism.

Many people find that after six weeks or so, their weight loss levels plateau. The reason for this is our bodies anticipate these amounts and adapt so our metabolism slows down. We can trick our body by adjusting our calorie intake. Changing the kinds of food, the nutrients and the calories we eat every few days will keep the body guessing and force our metabolism to kick start into action again.

A cheat day once in a while works well - as long as binge eating isn't involved - not only does it confuse our metabolism into thinking more fuel like this is coming the next day resulting in a faster digestion rate, but it also gives us a mental break to help keep ourselves motivated on the days we diet.

4. Dietary Fibre to Maintain Weight Loss

A diet high in fibre consisting of fruits, vegetables and whole grain foods help us to feel full, without adding calories. Foods high in fibre are generally lower in calories and can help maintain weight loss.

The Myths

1. Foods Labelled Low Fat Mean Fewer Calories

Low fat or fat-free claims on labels do not necessary mean these foods are calorie-free.

Foods labelled as such sometimes contain high levels of sugar. Always check the ingredient list on food labels. Watch out for other words used to describe sugar such as sucrose, glucose, fructose and hydrolysed starch. The higher up the ingredients list they come, the higher in sugar the foods are.

Many of us mistakenly think that by eating a lower fat version of a food, we can eat more of it but this will only undermine our efforts and will inevitably lead to weight gain.

2. Eliminating Carbohydrates to Lose Weight

Carbohydrate means carbon plus water - thus the body's preferred energy source. It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including potatoes, pasta and rice. Cutting out carbohydrates can produce significant weight loss in a short amount of time, but the results are not long-term. As soon as we start eating normally again, the weight returns, even more than before. Good carbohydrates in moderate quantities are necessary for long-term weight control and any healthy diet must include them. It is only when we add butter, cheese or cream to them that we turn them into a fattening food.

3. Avoiding all Fat is Necessary for a Healthy Diet

It is important to have some fat in our diet because fat is necessary for energy and a source of the essential fatty acids that the body cannot make itself. Include a healthy balance of monounsaturated, polyunsaturated and even a small amount of saturated. Trans-fats should be avoided altogether.

Too much fat consumption provides more energy than we actually need so we gain weight. Since fat contains more than twice the calories per gram compared to protein and carbohydrates, to lose weight on a calorie-controlled diet, we need to monitor our overall fat intake, our total calorie consumption and our portions.

4. Skipping meals Leads to Weight Loss

Skipping meals lowers our metabolism and causes sudden hunger and food cravings. It is much better to eat 4-5 smaller meals than 2 or 3 large ones. Many people skip breakfast because they think it will help them to lose weight.

Breakfast is one of the most important meals you can have.

When we wake up in the morning, our metabolism is already low because it has been many hours since our last meal and our bodies have had very little to do in that time. It needs food to stimulate it into burning off calories, which will give energy for the morning ahead. Missing out on breakfast means that our bodies miss out on that energy rush and begin to crave high fat snacks, sweets and sugary drinks.

Summary

Providing we eat less calories than we burn each day we will lose weight. For successful weight loss, remember that gradual weight loss promotes long-term loss of body fat, not just water weight that is quickly regained but more importantly, rapid weight loss reduces muscle tissue which in turn is replaced by fat.

For any weight loss program to be successful, it should include the three basics - An eating plan that reduces the amount of calorie intake, any type of physical activity and some modification to our existing lifestyles.

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Fat Loss For Idiots - 6 Tips For Healthy Eating

You are more than likely sick of hearing about what will not work. You have heard all the reports on how fad diets will never help you lose weight. The problem then is what can you do to lose weight? Here are a few tips that will make it easier for you to lose weight and then keep off the fat.

Television

Unless you are following an aerobics instructor on the set, it is time to turn it off! Americans spend vast amounts of time sitting in front of their television sets. Research suggests that this act actually burns fewer calories than sleeping if you can imagine that! Turn off the TV and go for a short walk after dinner you will feel much better about the use of your time and burn some extra calories in the process.

Sleep

Sleeping is a key ingredient in weight loss. People who do not get a proper amount of rest are at a much higher risk for obesity. Several things contribute to this fact. Exhaustion makes you think you are hungry more often, plus you can become irritable and depressed which further aggravates the situation. The recommended amount of sleep you should get is at least eight hours.

Set a nightly routine to help you get in the swing of things. A scheduled time to go to bed results in your body naturally becoming sleepy around the same time each night.

Never Go Shopping Hungry

Have you ever gone to the grocery store when you were starving? Chances are you went home with everything you can imagine and a few things you can't. You probably snacked on the way home as well. This is why you should never go shopping hungry, the tendency is to buy everything that looks good, and it all looks good when you are hungry. Instead make a shopping list and then fill it right after you have had a solid meal.

Make a Menu

When you eat on the spur of the moment, you are not truly focused on weight loss so much as fixing your hunger. Set aside time to plan your menu including snacks, this way you are prepared and have already considered the health impact of your food.

Take it Slow

It is not healthy or advisable to lose massive amounts of weight very quickly. If you drop more than a few pounds per week, you are putting your health at risk. A healthy goal is two to three pounds of weight loss per week. This is not only healthy it is sustainable for the long haul.

Forgive Yourself

For someone who has tried many fat loss diets and failed it can be hard to look at yourself in the mirror. The first thing you must do is forgive yourself for what you see as failures and realize that most of what you were being sold was doomed to fail in from the start. Liking yourself is the key to success in any venture be it weight loss or life in general.

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