[CyberTOPS] [CCIW] Re: 25 TIPS

[Leslie]

those who want to track 10 pounds total should send weight report to me and
in subject line ten pounds total weight.  Since this week has started.  we
use this week as starting wt and then go for the pound with the first week
of November.

 

the following are names who want to be included in the 1 pounds per week
total for all ten pounds so we will need ten people to make ten pounds or we
just adjust to how many are signed up.  With 4 we need to lose 4 pounds
together.

 

 

Sherry

Sheila

Maureen

Leslie
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Subject: [CCIW] Re:  25 TIPS
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Sounds good to me Leslie :-)  I'm in.
Hugs,
Sherry


-----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: Mon, Oct 19, 2009 9:50 pm
Subject: [CCIW] 25 TIPS

Letbs 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


B7
B7

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 sweetbjust opt for a
healthier nosh (like fruit) instead of a high-calorie one like ice cream. The
same goes for crunchy cravingsbfor 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 mouthband 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 repertoirebyou 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
thingsbmake 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 bebsure 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 itbmake 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 Saysbyou 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 escalatorbgetting 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 mouthband your mindbthat 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 bigbdon'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.







-----------------------------------------------------------------------------
----------------------------
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 <http://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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