[CyberTOPS] The 10 Commandments of Weight Loss

[Royal & Linda Coan]

I have this as a PDF file if anyone needs a copy of what was in the folder
that was given out at IRD. Just send me your email and i will send you the
original copy if you would like it.

 
Dreams Come True In Tops
Pounds Away,
     Royal and Linda Coan, 
 
Tops #AR 129, Springdale

**You are the STAR of
your GOAL** 





----- Original Message ----
From: George Hughes
<buzzmuzic at gmail.com>
To: cybertops <cybertops at cybertops.net>
Sent: Friday,
August 15, 2008 3:43:25 PM
Subject: [CyberTOPS] The 10 Commandments of Weight
Loss

Here is the program I shared with my chapter last night. It was given to
me
by Linda and Royal at IRD! Thanks guys!! I read most of it but I had the
members read the commandments off like Moses would! It was pretty funny! We
discussed each commandment after I read it so it made it more interesting. A
lot of people asked about it so I typed it up and wanted to share it.
Hopefully there are not a lot of spelling and grammar errors! :( George :)
The 10 Commandments of Weight Loss

Are you finding yourself wanting to lose
weight? Make small, gradual,
realistic changes that will build upon one
another, creating a healthier
future. Start today by reviewing these
strategies to help you control your
weight.

1. Thou shall think "choose well"
not "diet."

Instead of trying to starve yourself, choose foods that allow you
to fill up
on fewer calories. These are foods that are: minimally processed,
high in
fiber, and low in fat and sugar.

Examples include fruits, vegetables,
cooked whole grains such as barley,
oatmeal, whole-wheat products and brown
rice; and legumes. For protein,
always pick leaner choices such as white
breast meat of poultry (without
skin); pork loin; lean beef; legumes; and
seafood. Prepare these items with
little added fat.

2. Thou shall make
exercise fun.

Take up several aerobic activities that are enjoyable, such as
an aerobic
class, walking, bike riding, swimming, running, hiking, softball,
etc. Work
out aerobically at least an hour a day, five or six days a week.

3.
Thou shall not eat for boredom.

Avoid eating to relax, cure boredom or
overcome depression. Instead, take a
walk or call a friend.

4. Thou shall eat
out wisely.

When you eat out, choose soup and salad or smaller dishes that
are low in
fat. Ask for sauces and dressings on the side. If portions are
large, take
half home!

5. Thou shall shop smart.

Fill grocery carts 2/3 full
of whole foods instead of processed convenience
foods. These include fat-free
dairy, fruits, whole grains, vegetables,
seafood, chicken and lean cuts of
meat. Buy plenty of fruits and vegetables.
Aim for 5+ servings of fruits and
vegetables each day.

6. Thou shall snack right.

Snack only when hungry.
Instead of packaged snacks, think "out with the bag"
and enjoy fresh fruits,
vegetables with low fat dips or fat-free, light
yogurt. Baked potatoes, sweet
potatoes and oatmeal also make great snacks.

7. Thou shall be adventurous.
Be adventurous and expand your range of healthful food choices. Buy a
low-fat
cookbook to help you modify traditional high-fat favorites, and to
introduce
quick healthful dishes.

8. Thou shall use less fat.

Prepare foods using
lower-fat cooking methods such as baking meats on a
rack, broiling, grilling,
roasting or steaming instead of frying. Eliminate
"extra" fats. Trim visible
fats from meats. Rinse cooked ground meat. Remove
skin from poultry.

9. Thou
shall limit sugar and refined starch.

Limit the amount of foods you eat that
contain added sugars. Limit refined
starch foods that are made with white
flour and are low in fiber. Fill up
instead with high-fiber choices such as
corn, potatoes, yams, limas, peas,
dried beans and whole grains.

10. Thou
shall not skip breakfast.

Starting the day with a high fiber, low fat
breakfast will help you consume
fewer calories the rest of the day. Never skip
breakfast!

-- 
George :)
Proud charter member of TOPS #TX 1895, Houston
Always too hot never too cold
You make your best shot too hot to hold
Never
too young Never too old
You gotta go for gold - "Too Hot" Alanis Morissette
_______________________________________________
CyberTOPS -- Where Friends
Meet for a 'Net Loss'
http://www.cybertops.net/index.htm