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Weight Loss Secrets
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Treadmill Walking Tips for Beginners:
Treadmill walking is an easy way to move your walking routine indoors. Even
beginners can take steps to make their indoor walking workout safer, more enjoyable,
and more effective. Consider these pointers to "step up" your treadmill walking habits
from average to ideal:
• If you run too close to the control panel of a treadmill, you may hold your
arms too high, causing your neck and shoulders to get sore -- and believe me,
too much soreness may lead you to avoid your next planned walk altogether!
Instead, position yourself in the middle of the treadmill band and you will be
less likely to have aches afterwards.
• Leading with and landing on your heel can do damage to your knees, a problem
area for those of us who are overweight. Try to land on the middle of your feet and
roll onto the balls of them. It will be easier on your knees and, perhaps just as
importantly, you will feel like your walk is easier on your body as a whole, making
you more likely to keep it up.
• Move your arms back and forwards rather than across your body and make a point
to keep the motion fluid. Once you get the hang of it, it will actually improve your
coordination and keep you balanced. Hold your arms at a 90-degree angle and keep
your hands around hip level.
• Looking up at the ceiling, an overhead poster or a mounted television may cause
you to tip your torso back and puts pressure on your hips. That makes it even harder
to take a step forward with every stride. Try to always look straight ahead to keep
yourself from leaning back.
• You should never actually slouch walking indoors or out, of course, but leaning
slightly toward the control panel (from your ankles, not your torso) will create a shift
in gravity that helps propel you without any additional effort. (Basically, you can
walk faster without putting more energy into it.)
• Outdoor walks often burn more calories thanks to hills, wind resistance and uneven
terrain. If you aren't seeing results indoors, set your treadmill to a 1% incline. It will
make your walk more challenging and as a result you will burn more calories.
5 Quick and Easy Weight Loss Tips:
Our "Quick Tips" series brings you effective and easy-to-use weight loss tips you can
begin putting to use right now! In this installment, we cover healthier fast food,
portion control, low-fat and sugar-free product pitfalls and more.be a herculean task to
embark upon. Planning a good diet for weight loss can go along way in helping you to
shed unnecessary weight gathered overtime giving you a healthy body in return. In
planning your diets online, the following points should be considered:

• Don't Make a Sugar-Free Snafu
Despite what you may think, the special section of sugar-free treats for diabetics at
your local supermarket isn't exactly a dieter's dream. These specially-made sugar-free
sweets like cookies or snack bars often contain nearly as many calories as their
"normal" counterparts on the regular food aisles. Same goes with reduced-fat, "diet"
cookies like Snackwells... just because they have less fat than other cookies doesn't
mean they don't have calories galore. Calories count, no matter how "diet-friendly"
you think what you're eating is!
• "Clucker" vs. Burger
Sure, chicken is a smarter choice over burgers, but not so good an alternative if the
chicken you choose is battered and fried. That burger just might start looking healthy
when compared to a greasy fried chicken patty! In fact, many fast food chains' fried
chicken sandwiches have as much (or more) fat than a regular hamburger. Your best
choice is always to go with a grilled or baked chicken sandwich whenever possible;
add fresh veggies like lots of tomato and lettuce to make your sandwich more
nutritious and filling.
• Be Choosey About Chicken Toppers
Your next chicken choice pitfall is what you put on top of that sandwich. Mustard is a
great fat-free alternative to mayonnaise, which is very high in fat. Be sure to watch
out for those mysterious "special sauces" some fast food chains automatically slather
on your sandwich. For example, Kentucky Fried Chicken has a roasted chicken
sandwich, but the sauce is so fat-laden it literally triples the fat content! The KFC
Web site tells us that the healthy-sounding Tender Roast Sandwich with sauce is a
whopping 15 grams of fat and 350 calories. Skip the sauce, but have the sandwich,
and you'll only be taking in 5 grams of fat. You'll save about 80 calories, too.
• Put that Tupperware Collection to Use
Does a fridge full of leftovers spell diet d-i-s-a-s-t-e-r for you? When you get
the after-work or midnight munchies, you're going to be a lot more likely to
overeat if you haven't planned for portion control ahead of time. We know
how difficult it is to keep moderation in mind when you sit down in front of an
entire bucket of chicken or a seemingly bottomless bowl of macaroni and
cheese! Trick yourself into eating a streamlined portion by pre-packing your
individual leftover dishes into single-serving size plasticware. You can even
get the divided, covered plastic plates and portion-out an entire meal ahead of
time. You'll feel far more in control of your eating this way.
• Are You Nuts for "Diet" Peanut Butter?
Well, the truth is, the reduced-fat variety is really not all that different
nutritionally from the regular kind. According to Jif, a two-tablespoon serving
of their regular creamy peanut butter is comprised of 16 grams of fat and 190
calories. Let's take a look at the label of the reduced-fat version of creamy Jif:
You're getting four less grams of fat for the same size serving -- 12 grams of
fat for those two tablespoons -- but guess what? It has the same amount of
calories as the regular kind, 190! So, don't go "nuts" and clean out the jar just
because the reduced-fat kind has a few less fat grams packed in there!
• Have the Cheesecake!
Did you do a double-take on that one? Don't worry, it wasn't a misprint. In
fact, feel free to replace the word cheesecake with your most favorite treat and
then... give in. Just a little, that is. By allowing yourself to still eat your
favorite foods every now and again -- despite being on a diet -- you avoid
feeling deprived. Totally denying yourself the foods you take pleasure in is a
sure-fire way to set yourself up for failure. So go ahead and treat yourself once
in a while. Just be sure to apply the mindful moderation principle: Cut your
normal portion in half and truly savor every bite. Eventually, a much smaller
portion of your favorite "guilty pleasures" will satisfy your cravings.

Small Changes, Big Rewards:
Our new "Small Changes" series will present easy ideas for changes you can
make on a regular basis that will pay off in the long-run, but are virtually
"painless" to accomplish. This installment takes a look at how to make some
normally high-fat foods a little more diet-friendly.
Bye-Bye Biscuits!
Being a southern gal, biscuits have always been a staple in my family whether
stopping by a fast food joint or sitting down for dinner. Only a few years ago --
when a nutrition educator with the Cooperative Extension Service showed me a
vial of how much fat ends up in your system after eating a sausage biscuit -- did I
realize just how unhealthy they were! For example, with a little research, I
discovered ordering an Egg McMuffin at McDonald’s, instead of a sausage biscuit
saves me 13 grams of fat and hundreds of calories! If breakfast isn’t your biscuit-
tempting time, use dinner rolls instead with an entrée like fried chicken and you’ll
save up to 20 grams of fat and hundreds of calories.
Waive White Bread
Not only is wheat bread lower in fat and higher in fiber (which makes you feel
fuller and helps your digestive system), it may also help your sense of satiety last
longer. Since white bread is higher in carbs, it is digested more quickly; this
means you’ll feel hungrier faster after eating a sandwich made with white bread
rather than whole grain. Also, if you’re supposed to be watching your sugar
intake, the high-carb white bread isn’t a good idea. Another way to make wheat
even healthier is to choose a "lite" version which will have fewer calories than the
regular kind.
A Better Burrito
Got a hankering for a take-out burrito? Loading up on the ground beef, cheese,
sour cream and guacamole on the regular ones can wreak havoc on your
waistline. How about making one yourself instead? The homemade version will
save you a lot of fat and calories and will certainly conquer your craving for
Mexican. Heat fat-free refried beans in the microwave along with a soft tortilla.
Add shredded cheese and make a side of reduced-fat sour cream, diced tomatoes
and salsa (a fat-free diet staple!) if you wish. Try some baked Tostitos with salsa
or picanté sauce as an appetizer.
Move Over, Movie Theater Popcorn!
Think popcorn is always a healthy choice? It often is… depending on where you
get it. Air popped popcorn or light versions of microwave popcorn are super
weight-watching snacks. But movie theater popcorn is a diet disaster waiting to
happen. It is often popped in high-fat oil like coconut oil. Sprinkle on some
buttery topping and you’ve taken the fat and calorie content up, up and away.
Smuggle in your own low-fat fare to munch on during the movie, like dry cereal,
healthier versions of popcorn or baked potato chips.
(*this is just a small part of the book)

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