[CyberTOPS] 25 TIPS

[Leslie]

Let's all use these tips and try for a one pound loss this week! That would
be 10 pounds all together!! We do it!

 

25 Little Tips for Big Weight Loss 

 


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1. Good things come in small packages.
Here's a trick for staying satisfied without consuming large portions: Chop
high-calorie foods like cheese and chocolate into smaller pieces. It will
seem like you're getting more than you actually are.

2. Get "water-wise."
Make a habit of reaching for a glass of water instead of a high-fat snack.
It will help your overall health as well as your waistline. So drink up! Add
some zest to your six to eight glasses a day with a twist of lemon or lime.

3. Herb it up.
Stock up your spice rack, and start growing a small herb garden in your
kitchen window. Spices and herbs add fantastic flavor to foods without
adding fat or calories.

4. Slim down your soup.
Make a big batch of soup and refrigerate it before you eat it. As it cools,
the fat will rise to the top and can be skimmed off the surface.

5. Doggie-bag that dinner.
At restaurants that you know serve large portions, ask the waiter to put
half of your main course in a take-home box before bringing it to your
table. Putting the food away before you start your meal will help you
practice portion control.

6. Listen to your cravings.
If you're craving something sweet, eat something sweet-just opt for a
healthier nosh (like fruit) instead of a high-calorie one like ice cream.
The same goes for crunchy cravings-for example, try air-popped popcorn
instead of high-fat chips. It's just smart substitution!

7. Ease your way into produce.
If you're new to eating lots of fruits and vegetables, start slowly. Just
add them to the foods you already enjoy. Pile salad veggies into your
sandwiches, or add fruit to your cereal.

8. Look for high-fat hints.
Want an easy way to identify high-calorie meals? Keep an eye out for these
words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and
enjoy them in moderation.

9. Don't multi-task while you eat.
If you're working, reading or watching TV while you eat, you won't be paying
attention to what's going into your mouth-and you won't be enjoying every
bite. Today, every time you have a meal, sit down. Chew slowly and pay
attention to flavors and textures. You'll enjoy your food more and eat less.

10. Taste something new.
Broaden your food repertoire-you may find you like more healthy foods than
you knew. Try a new fruit or vegetable (ever had plantain, pak choi,
starfruit or papaya?).

11. Leave something on your plate at every meal.
One bite of bagel, half your sandwich, the bun from your burger. See if you
still feel satisfied eating just a bit less.

12. Get to know your portion sizes.
It's easy to underestimate how much you're eating. Today, don't just
estimate things-make sure. Ask how much is in a serving, read the fine print
on labels, measure your food. And learn portion equivalents: One serving of
pasta, for instance, should be around the size of a tennis ball.

13. Don't give up dips.
If you love creamy dips and sauces, don't cut them out of your food plan
completely. Just use low-fat soft cheese and mayo instead of the full fat
stuff.

14. Make a healthy substitution.
Learn to swap healthier foods for their less-healthy counterparts. Today,
find a substitution that works for you: Use skim or low-fat milk instead of
whole milk; try whole-wheat bread instead of white.

15. Bring lunch to work tomorrow.
Packing lunch will help you control your portion sizes. It also provides a
good alternative to restaurants and takeaways, where making healthy choices
every day can be challenging (not to mention expensive).

16. Have some dessert.
You don't have to deny yourself all the time. Have a treat that brings you
pleasure, but this time enjoy it guilt-free be-sure you're practicing
portion control, and compensate for your indulgence by exercising a little
more or by skipping your afternoon snack.

17. Ask for what you need.
Tell your mother-in-law you don't want seconds. Ask your other half to stop
bringing you chocolates. Speak up for the place with great salads when your
co-workers are picking a restaurant for lunch. Whatever you need to do to
succeed at weight loss, ask for it-make yourself a priority and assert
yourself.

18. Improve your treadmill technique.
When walking on a treadmill, don't grip the rails. It's fine to touch them
for balance, but you shouldn't have to hold on. If you do, that might be a
signal you should lower the intensity level.

19. Simon says... get fit.
Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb
weights and play a round of Simon Says-you do it with the weights, they do
it without. They'll love it!

20. Make the most of your walks.
If your walking routine has become too easy, increase your effort by finding
hills. Just be sure to tackle them at the beginning of your walk, when you
have energy to spare.

21. Shop 'til you drop...pounds!
Add a workout to your shopping sessions by walking around the mall before
your start spending. And try walking up the escalator-getting to your
destination faster will be an added bonus.

22. Walk an extra 100 steps at work.
Adding even a little extra exercise to your daily routine can boost your
weight loss. Today, take the stairs instead of the elevator, or stroll down
the hall to talk to a co-worker instead of sending an email or calling.

23. Brush your teeth after every meal and snack. 
This will be a signal to your mouth-and your mind-that it's time to stop
eating. Brushing will also give your mouth a nice fresh taste that you'll be
disinclined to ruin with a random chip. At work, keep a toothbrush with a
cover and toothpaste in your desk drawer.

24. Clean your closet.
First, it's great exercise. Second, it's an important step in changing your
attitude. Get rid of all the clothes that make you look or feel bad. Throw
out anything that's too big-don't give yourself the option of ever fitting
into those clothes again. Move the smaller clothes up to the front to help
motivate you. Soon, you'll be fitting into those too-tight jeans you
couldn't bear to part with.

25. Take your measurements.
You might not like your stats now, but you'll be glad you wrote them down
when you see how many inches you've lost. It's also another way to measure
your success, instead of just looking at the scale. Sometimes even when the
numbers on the scale aren't going down, the measurements on your body are.

 

 

 

 

 

 

 

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Today's thought: I'm determined to make it, no matter what!

Today's thought: I will take dieting one day at a time, one pound at a time!

Today's thought: Dieting doesn't happen on its own. It takes a conscious
effort!

Today's Affirmation: I am cutting out the excuses.

http://www.tweetwhatyoueat.com/  

 

 

kops roseLeslie K, MN 323 Champlin, Leader

WWW.TOPS.ORG

2009

Starting January weight ......................................229.80

Starting August Weight........................................225.40

Starting September Weight ..................................231.00

Starting October Weight.......................................232.00

Short-term Goal...................................................199.00

Goal....................................................................
140.00

Number of lbs. to lose for short term goal..............33.00

Number of lbs. to lose for long term goal ..............92.00

 

Last Week Weigh In...............................................232.00
October 01, 2009

September 24, 2009.................................................231.20

Weekly Pounds gain.....................................................0.80

Weekly pounds Lost..................................................

Total Monthly Pounds lost........................................ 

Total Monthly Pounds gained....................................0.80

 

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