[CyberTOPS] 25 TIPS

[George Hughes, Jr.]

Thanks for sending this Leslie! I now have a program for my next TOPS 
meeting! :)

Until next time,

George
buzzmuzic at gmail.com

Do you TWITTER? I TWITTER! E-mail me so
we can TWEET!
www.twitter.com/buzzmuzic

"We only got 86 400 seconds in a day to
Turn it all around or throw it all away ....."
~Kris Allen
----- Original Message ----- 
From: "Leslie" <leslieleigh at q.com>
To: <THE_ROAD_BACK_GANG2 at yahoogroups.com>; <topsloop2 at yahoogroups.com>; 
<centuryclubinwaiting at yahoogroups.com>
Sent: Monday, October 19, 2009 8:50 PM
Subject: [CyberTOPS] 25 TIPS


> 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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> .
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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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>
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