Official Weight Loss Club Thread

[Muffie's Mom]

Lunch Strategies for Work
The Best Choices When You Don't Have Time to Pack

If you've read "Fun and Filling Lunches To-Go" then you already have some great ideas for packing a healthy, filling, and tasty lunch. But some days, packing your own meal isn't an option. When you're not able to brown-bag it, don’t let that excuse derail your healthy diet! Instead, make smart choices:

If your only option is fast food, pick a broiled chicken breast sandwich, but skip the high-fat sauces. Or, try the salad bar, but keep portions of dressing, cheese, and high-fat meats (like pepperoni) under control. Limit mayonnaise salads, including coleslaw, potato, egg and chicken salads.

Beware of all-you-can-eat “deals” that will sabotage your hard-won healthy choices.

"Strategies for Salad Bar Survival" points out even more good picks!

For appetizers, avoid the crispy, creamy, and cheesy, and go for to broth-based soups or fresh fruit cups. Better yet, pick a healthy appetizer (a thin-crust veggie pizza, for example) as your entrée.

In choosing an entrée, look for keywords: grilled, steamed, poached, and broiled. Order with special instructions such as light on the sauces or butter, sauce on the side (so you can control the portions), or simply no sauce. "Cajun" or "blackened" items usually make good choices, because they are spicy, but low in fat.

For more "green flag" and "red flag" words, check out "Know your Menu Watch Words".

Keep portion sizes realistic. You may even find it helpful to ask for a to-go box with your order so that you can divide your food immediately after it comes, thus avoiding the temptation to continue nibbling after you’re really full.

Read "Control the Crazy Portions" for more tips on recognizing and measuring proper serving sizes.

Try to avoid vending machines. If it’s your only option (or you’re just tempted beyond belief), choose the healthier items: wheat crackers, pretzels, yogurt, string cheese, or dried fruit. If there are no healthy choices—take the initiative! Survey your fellow workers, then submit a respectful request that machines include at least a few healthy items.

[Muffie's Mom]

Cut Calories Without Dieting
Cut Fat and Calories Without Deprivation

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived:

Don’t eyeball it - Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat. It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

Add flavor to foods without excess calories and fat by using herb , fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol - Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Often times, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

[Muffie's Mom]

Healthier Ways to Follow a Recipe
Smart Substitution: Baking Ingredients

It’s dinner time again and all of your tried and true recipes your family loves call for cups of oil, sticks of butter, and several ounces of whole milk. But you have the solution – smart substitutions.

Cookware

For starters, invest in a good set of non-stick pans and skillets. These alone will help cut down the amount of oil you use to cook. Most of the time, you won’t even need to coat the pan with oil to achieve perfectly good food items. Another substitution is to avoid frying. Methods such as baking and broiling will greatly diminish, if not eliminate, the amount of oil or butter you need.

Eliminate the Oil

A lot of recipes call for an unnecessary amount of butter and oil, so just cut back. When cooking up some vegetable or meat, and the recipe demands oil, try instead some vegetable broth, or even some wine. If you absolutely need oil, use olive oil, a healthier alternative than vegetable oils. Read more about olive oil.

Egg-cellent

Eggs are bursting not just with protein, but with vitamin D and other minerals as well. However, they are also full of cholesterol. More specifically, the yolk is full of cholesterol. An easy way around this pitfall, especially for those concerned about high levels of cholesterol, is to toss the yolk. If a recipe calls for 2 eggs, keep the yolk of one and pitch the other. This alone will cut your cholesterol in half.

From the cow

Dairy products are also ingredients that can be easily substituted. Instead of regular sour cream, try a low fat version. Another option is yogurt. If you feel the flavor isn’t quite right that way, combine the two. You’ll hardly notice a difference.

Before you pour in the cup of whole milk, take just a second. You’ll be reducing the fat by simply using a low or non-fat version instead. (Hint: you can do this all of the time, not just when baking!)

Cheeses are a little bit trickier. Sample some low fat versions, but depending on the type of cheese that you are using, it might not melt as well as the full fat variety. Different cheeses behave differently when you cut out the fat. Some work and some do not.

Ditch the meat

Substitute vegetables for meat. If a recipe calls for 2 pounds of chicken, reduce this to 1.5 pounds and add in some extra veggies. Chances are that nobody will even notice a difference in the meal. In the end, be creative!

Don’t be scared to try out new things in the kitchen, even if it might take a few attempts to get it right.

[Muffie's Mom]

Healthier Ways to Eat When Traveling
Smart Substitution: Foods for the Road

It’s hard to eat healthy on the road. You’re driving hours to your final destination and the last thing you’re worried about is what you’re eating. All too often people focus on arriving as quickly as possible and overlook taking care of their own bodies. And it leads to exhaustion before you even arrive.

There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic.

Step No. 1 – drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.

Try eating an extra-healthy meal the night before leaving. Your body will be better prepared to handle the rigors of traveling.

Load up on foods you think you might be skimping on during the trip, such as fruits and vegetables. Don’t go overboard on the calories; just make sure you’re getting as much out of your meal as you can, nutrient-wise.

We all know that rest area food and airplane meals aren’t so great. Either they taste horrible, or are so loaded with the bad stuff (fat, grease, sodium) that you know you’ll be doing your body a disservice by consuming them.

So what can you do? Bring some food with you! That doesn’t mean packing an oversized cooler (although you can if you have room in the car).

It means bringing small, easy to pack, easy to eat, nourishing foods. Items such as nuts, fruit, energy bars, granola, or raw veggies are simple snack ideas. Individually wrapped items are especially useful when traveling. Pull one out, munch down, and at the next stop, pitch the wrapper (in a trash can of course).

It’s key to eat at regular intervals throughout the day. Don’t skip meals just because you’re "making good time." You’ll need the energy.

When it comes down to it, use your head. Try to eat as healthy as you can, just as you would any other day.

[Muffie's Mom]

Portable Snacking Tips & Ideas
Remember the 'Healthy' with the 'To-Go'

Eating is no longer an activity only experienced around the table with friends and family. Quick, how many times this past week have you eaten on the run? No place is safe either – the car, your desk, maybe even the shower! Our time is strapped and we need food that’s easy to grab ‘n’ go. And during this mad-chaos of finding food on our way out the door, one detail is easy to forget – making sure that the choices we make are healthy.

Unfortunately, it’s mostly the bad stuff that falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc. Well, what if we took some time and ingenuity to make our own healthy snacks portable and easy for on-the-go eating? DON'T BUY THEM THEN THEY WON'T BE AVAILABE TO YOU!!!!

I’m talking about things that can fit into the top drawer at work (not jelly beans or Kisses!) or snacks prepared ahead of time that can be popped into a lunch bag. Yes, some of these items WILL require some thinking ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than 5 minutes to prepare. You’ll also be thankful that you’ve saved yourself the cash that normally goes to vending machines or convenience stores. Your body will be grateful as well. The benefits of health outweigh the costs.

Check out these suggestions. If you’ve come up with your own, please share!

Celery sticks with peanut butter and several raisins on top

Rice cakes with peanut butter (good for getting a protein punch)

Low-fat cheese cubes

Hardboiled eggs

Deviled egg (wrapped in plastic wrap)

Fruit yogurt cup (add in some fresh fruits or nuts for a boost

Trail mix

Nuts or nut mix (stick to just a handful)

Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)

Broccoli or cauliflower bites

Half of a turkey or tuna sandwich on whole-wheat bread

Cucumber slices (lightly salted or with nonfat Italian dressing)

Yogurt and granola

Leftover chicken or turkey slices (great to eat cold)

Healthy fiber-rich or grain cereal (great to eat dry from a baggie)

Pickles (wrapped in foil or plastic wrap)

Box of raisins or other dried fruit

Half a large whole wheat bagel with light cream cheese

Apples, bananas, strawberries (any fruit works, these are naturally portable)

Mixed berries (these freeze well in plastic bags)

Whole-wheat crackers and low-fat string cheese

Grapes in a baggie

Fruit smoothie in a thermos

Tuna and cottage cheese in mini-containers

The trick here is to be prepared and get creative!

Get your fresh fruits and vegetables on the weekend in preparation for the week’s snacking.

Keep small-sized plastic containers for packing up small portions.

Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation.

These will become automatic items for your grocery list.

You may find that you start to replace a few nonessential, calorie-wasting items with your new healthy snack list.

[Muffie's Mom]

Healthy and Quick Breakfast Ideas
Eat Right, Even When There's No Time

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why? You just spend eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you need nourishment. Right now.

Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.

So what are some unhealthy breakfast ideas? Scratch that – healthy and quick ideas? Here are some of our favorites:

Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.

Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.

Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.

Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.

Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.

Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices. There are also some very good BRAN choices (high fiber).

Do you love eggs, but have high cholesterol or worry about their saturated fat? Cut out a lot of the “bad” stuff, while still getting a dose of protein, by only using the egg white (Egg Beaters).

Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.

[Muffie's Mom]

Fun and Filling Lunches To-Go
Brown Bags Don't Have to be Boring

It’s Sunday night and, like millions of workers and students across the land, you’re once again rummaging through a cluttered refrigerator looking for something appetizing to pack for tomorrow’s lunch. Or worse, it’s Monday morning, and you’re grabbing whatever you can find—often predictable and boring, and not necessarily nutritious.

If this sounds like you, perk up! With just a bit of planning, you can pack a lunch with both nutrition and pizzazz. Try these tips to make your lunch-to-go filling and fun:

Pick a variety of foods. Include items with fiber, such as fruits, vegetables, whole grains, and crackers. Try to incorporate foods from at least three of the four major food groups: dairy, protein, fruits and vegetables, and bread and grains.

Choose healthier alternatives as much as possible. Go for less processed foods, which are lower in sodium, fat, and sugar. For example, a fresh apple is better than apple juice or apple pie; a turkey sandwich is leaner than a high-fat, bologna sandwich. When choosing chips or other salty snacks, go for baked rather than fried.

Convert leftovers into healthy lunch items. Last night’s pork roast can be cut up into chunks, then mixed with rice and vegetables for a satisfying midday meal. Access to a refrigerator and a microwave mean even more choices: you can have soup (look for low-fat, low-sodium brands or bring your own healthy homemade) or a salad with such touches as apples, raisins, sunflowers, nuts, jalapeño peppers, chickpeas, beans, cauliflower, corn or other vegetables.

Think both thirst and nutrition when it comes to beverages. Low fat or skim milk boasts protein, calcium, and riboflavin; fruit juices (look for 100 percent juice) have various vitamins and minerals as do vegetable juices, but beware—they’re often saturated with sodium. Likewise, beware of sugary fruit drinks (whose vitamins comes from fortification). But try not to forget that old standby, water—the healthiest drink of all.

Break out of predictable patterns. The old sandwich, chips, and cookie combo is a hard routine to break. Instead, vary the items you pack from each food group.

Instead of basic white bread, for example, try bagels, rolls, tortillas, pitas, English muffins, or multigrain bread.

For meat, swap a veggie sandwich made with green onions, carrots, artichokes, or cucumber slices.

Vary condiments and spreads too—try yogurt or hummus spreads, which not only have high nutritional value but are also a tasty change of pace.

Pamper your taste buds . If the thought of plain produce makes you cringe, try pairing raw vegetables or fresh fruits with appealing condiments, such as yogurt or ranch dip, cream cheese, etc.

Avoid prepackaged cheese-and-crackers and similar treats. Besides being overpriced, they’re generally high in sodium, fat and calories. Instead, create your own! This way you know exactly what you’re getting, and you can choose healthier versions, such as wheat crackers.

Making your midday meal a healthy one can be a challenge, especially if you’re stuck at the office. But with a little planning and a dollop of creativity, you can enjoy a nutritious break—one that’ll fuel you throughout the rest of your hectic day.

[Muffie's Mom]

Easy Ways to Boost Fiber Intake
It's Easier Than You Think!

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

What is Fiber? Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form.

Here are some easy ways to add fiber to your diet:

Replace your white bread with whole wheat bread.

Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.

Leave the sugary cereals on the shelves.

Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.

Pass the beans, please. Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.

Sweeten with fruit; add volume with vegetables.

Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.

One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.

Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Supplement, but as a last resort.

If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.

More Fiber-Rich Tips

Choose fresh fruit and/or vegetables over juice.

To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.

Include bran and whole grain breads daily.

Drink more water to accommodate your increased fiber intake to reduce indigestion.

Eat less processed foods and more whole foods.

Try to meet your fiber requirements with foods rather than supplements.

A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.

[Muffie's Mom]

I'm trying to hit a lot of areas for healthy eating.

I want to be able to help a lot of people in all aspects.

If there is something I haven't brought up yet, please PM me and let me know what it is you need and I'll be happy to add whatever it is.

Good luck to everyone in making your changes in eating healthy.

It really isn't that hard once you get used to it.

Have you tried out the 10 day free trial of Diet Organizer so you can track your foods? The special discount rate is only for until 10 Feb.

[Muffie's Mom]

Healthier Ways to Eat Dessert
Smart Substitution: Dessert

Eating healthy is not hard work. There is no way around that. You try so hard to bring about changes in the way you look and feel, but for many this means giving up the foods that they love the most. But, you don’t have to do this! If you are restricting yourself so much that it becomes more of a hindrance than a help, your good habits are not going to last long. So what does this mean? That’s right, folks . . . you can still eat dessert. And enjoy it! Learn some smart substitutions to make your dessert a healthy part of your day.

The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to lose or maintain weight. But who wants to give up their favorite foods? Willpower is hard to fight against.

As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.

Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?

Try:

Low fat cookie

Frozen 100% juice bar

Fresh berries with low fat creamer

A few pieces of chocolate

Frozen grapes

Angel food cake

Pudding made with skim milk

Nondairy frozen dessert

Low fat ice cream or sorbet

Pieces of fruit

If you are the one doing the cooking, there are lots of ways to make your favorite recipes healthier.

Use:

Egg substitutes or egg whites instead of whole eggs.

Apple sauce or prune puree instead of oil when baking to naturally trap moisture into your cakes and breads.

Less sugar. A lot of recipes call for much more sugar than is needed. You might even like it better!

Fruit-based desserts. Although you still have to be careful, these desserts often have less calories and fat than a chocolate or cream based one.

[red98vett]

Ok everyone - I finally moved on the scale - down to 143 at 5'6" and that makes FIVE lbs ....Don't give up ...this has taken me over a month and I just know I'll see more this month....Whooooopeeeeeeeeeee

FIVE potatos GONE ! Keep up the good work and everyone pat themselves on the back !

[Muffie's Mom]

YEA FOR VILLETTE!!!!! I'm proud of you. See that scale does begin to move after awhile.

Thanks for hanging in there. It is good for you.

I'm proud of you. Keep up the good work!

[jbarile]

Ok I have a FAT question that I really need help with! I know that this might not sound bad to a lot of the members but this has been an ongoing problem and I cannot get rid of the FAT that still remains around and on my midriff this fold that rolls over your waist! I have tried just about everything! treadmill situps crunchs! I have been keeping my weight down but what am I doing wrong? my waist will not go down!
Im at 123lbs 5'2 with 35"waist I think the 10lbs I need to loose is sitting dormant on my midriff??? what can I do??? Im frustrated I don't see any results Im not gaining but then my waist has been the same for over a few month's I really expected to loose this too!

[kewtee]

Originally Posted by jbarile

Ok I have a FAT question that I really need help with! I know that this might not sound bad to a lot of the members but this has been an ongoing problem and I cannot get rid of the FAT that still remains around and on my midriff this fold that rolls over your waist! I have tried just about everything! treadmill situps crunchs! I have been keeping my weight down but what am I doing wrong? my waist will not go down!
Im at 123lbs 5'2 with 35"waist I think the 10lbs I need to loose is sitting dormant on my midriff??? what can I do??? Im frustrated I don't see any results Im not gaining but then my waist has been the same for over a few month's I really expected to loose this too!

I have some sad news for you!
Only a scalpel can make you loose weight in a specific place of your body. Most women wants to loose weight on their tummy and thies, but their breasts loose weight first =(
The only way you can get rid of ANY fat is to LOOSE weight. And NOT just eating right, but exercising so your muscles help you loose it. I am sorry I don't have the energy to read the whole thread, so I don't know if anyone already said this:
Muscles use more energy than fat, this means: if you exercise regularly (just 3½ hours in all during a week where you get your pulse high) and you eat less calories than you spend, you will loose weight. Ant the tire around your waist will come off too in time
But you can't exercise it away.

But remember: exercising is more important than eating right if you have to choose, since being fat and in goold shape is much better than being thin and out of shape - comparing those 2 will gicve you the result that the fat person has less sickdays and lives longer. We have a overweight researcher in Denmark who has made a lot of studies about this.
So is one day you don't have time to cook right AND exercise, choose th exercise over the healthy meal

And another thing: when you make changes in your eating habits, only make changes that you can live with for the rest of your life. Going on a diet will maybe make you loose some weight, but if you go back to your old lifestyle afterwards, you will put it all and more back on
I see that so often in my clinic

[kewtee]

Oh yes - another thing for those who think it's hard to shop right!

Look at the label where it says what is in the thing you are holding. Check that there is NO SUGAR in it. Check that there is no CREAM in it. Finally check that there is less than 10% FAT in it.
Then it's all good!

I lost 5 kilo in 4 weeks just by doing this and I hadn't even started exercising then

When I first started eating healthy I was shocked at how much food had added sugar. It is a taste reinforcer and therefore put into a lot of things, even ketchup! So check it all and get used to buying the right ingredients.
I think you have a lot of things with artificial sweetener in them. We don't know yet what they do to our bodies, some say Aspartam (Diet Coke and Pepsi) give cancer, but we don't know for sure. I am personally not willing to take the chance and stay away from all products with ANY artificial sweetener, but the choice is up to you...it's a gamble...

Good luck shopping!