WEIGHT LOSS "TOP 10" -- The TOP 10 Strategies You Must Know for Weight Loss Success
IT’S ALL ABOUT ME...Well, it used to be...
At the age of 34, I was almost 200 pounds, 5'5",
and wearing size 18-20.
I was miserable, desperate, and for the 500th time
in my life, I loathed the thought of going on
I blamed it on having a baby, over 2 years earlier,
though I knew the honest truth--it wasn't "baby
fat," it was real fat, and it wasn't going to go "bye-
bye" very easily!
Date: Mon, 13 Oct 2008 11:17:08 -0400
Subject: Re: carbs
It's very hard but we are trying to eat less than 150 per day. How does that
sound? By the way, I took your advice and had sweet potatoes last night with
my chicken and peppers for dinner. The sweet potatoes were 30 carbs for 3
small pieces so it was a sparse meal but we did it. My problem is I have to take
medication twice a day on a full stomach per directed by my physician. I would
eat less if I could. I've eliminated all snacks for now but am considering an
apple for lunch.
For my first meal I have yogurt 27 carbs, soy milk 22 carbs, and a banana 30
carbs. I also have green vibrance ( a type of supplement) which has 7 carbs.
That's 86 carbs from the get go. Often I add a slice of pumpernickel 15 carbs,
and a tablespoon of peanut butter at 5 for a total of 106 carbs. It doesn't leave
much for dinnner but I'm surviving. I've lost 5 pounds since I started this 27
days ago. Not fast enough as far as I'm concerned. John has lost 10 pounds
and I'm so proud of him. I work out on a treadmill 1/2 hour every three days...
and usually walk 3 miles on Saturday morning. I have little energy. My husband
is going to start working more. This is so HARD!! How many calories should a
man eat to loose weight? He's watching both carbs and calories. For the first
time in 10 years he's below 239 :) I am so excited!!!!!!
We've been watching The Biggest Loser as a motivator. I wish they spoke more
about what they eat and how often. It's amazing how much weight they lose!
It just isn't fair that everything that tastes good has all the more carbs in it.
From: Sent:Mon 10/13/08 11:08 AMTo:
Hence the reason I never got on the carb-counting bandwagon!
It all boils down to calories. If you're losing weight, you are eating fewer calories (or exercising more, same
There are calorie charts you can look at to find out how many you SHOULD eat per day, however, everyone is
different so it's really only a guideline.
If you will just follow these rules of thumb you should lose weight easily: (for both of you)
* 1 hour per day exercise
* 20-40 grams of fat per day, stay in 20's if you can
* 60-100 grams of protein per day, no exceptions
* 1100-1400 calories per day. For your husband, add 50-75 calories per day for every inch taller he is than you
are (Example, if he's 5'10 and you're 5'5" then add 250-375 calories per day, depends on his metabolism of
course, he might be able to eat more than that)
* ALL "100% whole wheat"
* No more than 1 serving of starch at each meal, no exceptions (bread, chips, pasta, potato)
* Eat 2 snacks per day, 100-150 calories each (dairy is a good snack--yogurt, milk, even half a sandwich)
* Don't ever eat a carb by itself, always eat a protein with it
* Start every day with protein shake, 20-40 grams of protein (If I am working out 2 hours that morning, I will
have at least 60)
* Cup of milk before bed
So what a trainer would do on the calories is this -- he would put you on so many calories per day for a week
and if you didn't lose weight he would decrease it by 10% every week until he found the level of calories you
could eat and still lose weight. Everyone is different. I don't eat the number of calories it says I can eat on the
"charts." I have to eat less. That's just my metabolism.
My friend kept her fat below 20 and lost 5 pounds a week. If you did that I would definitely recommend taking
Vitamin E AND Fish Oil, because your body needs fat for skin, etc. but it's OK to do for a short time. You
couldn't do that for a long time anyway. It would be too hard.
I wouldn't touch peanut butter with a 10-foot pole. That's 200 calories per serving. You can eat almost a whole
sandwich for 200 calories.
HOPE THAT HELPS! I PROMISE, IT WORKS.
What is a "Healthy Diet"? from http://
The Dietary Guidelines describe a healthy diet as one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-
fat milk and milk products;
Includes lean meats, poultry, fish, beans, eggs, and nuts; and
Is low in saturated fats, trans fats, cholesterol, salt (sodium),
and added sugars.
The recommendations in the Dietary Guidelines and in
MyPyramid are for the general public over 2 years of age.
MyPyramid is not a therapeutic diet for any specific health
When it comes to weight management, long-term success is
about adapting to permanent lifestyle changes that will help you
make the right choices and stick to good habits from now on.
These are the changes that will make weight loss -- and
maintenance -- happen.
DO YOU UNDERSTAND THIS?
NUTRITION: To know the facts…
Most packaged foods have a Nutrition Facts label. Try these tips:
Keep these low: saturated fats, trans fats, cholesterol, and sodium.
Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron.
Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or
more is high.
Check servings and calories. Look at the serving size and how many servings you
are actually consuming. If you double the servings you eat, you double the calories
and nutrients, including the % DVs.
Make your calories count. Look at the calories on the label and compare them with
what nutrients you are also getting to decide whether the food is worth eating.
When one serving of a single food item has over 400 calories per serving, it is high
Don't sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look
for foods and beverages low in added sugars. Read the ingredient list and make
sure that added sugars are not one of the first few ingredients. Some names for
added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn
syrup, corn syrup, maple syrup, and fructose.
Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to
help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is
high). Most of the fats you eat should be polyunsaturated and monounsaturated
fats. Keep total fat intake between 20% to 35% of calories.
Reduce sodium (salt), increase potassium. Research shows that eating less than
2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high
blood pressure. Most of the sodium people eat comes from processed foods, not
from the saltshaker. Also look for foods high in potassium, which counteracts
some of sodium's effects on blood pressure.
BASAL METABOLIC RATE CALCULATOR http://www.fitwatch.com/qkcalc/bmr.html
TARGET HEART RATE: http://exercise.about.com/od/cardioworkouts/ss/findtargetheart.htm
CALORIE CALCULATOR http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm
BMI CALCULATOR http://www.nhlbisupport.com/bmi/bmicalc.htm
WHAT IS METABOLISM? http://weightloss.about.com/od/backtobasics/a/blmetab.htm
WHAT ARE WHOLE GRAINS,WHY EAT WHOLE GRAINS?
WHAT IS QUINOA
CHOOSE GOOD CARBS, NOT NO CARBS
OMEGA 3 FATTY ACIDS BOOST CARDIO HEALTH http://www.healthday.com/Article.asp?AID=617210
WHAT'S A NON STARCHY VEGETABLE? http://www.mypyramid.gov/pyramid/vegetables.html#
Notice french fries and ketchup are not two vegetables.
TIPS ON READING FOOD LABELS
5 COMMON EMOTIONAL EATING CUES
ANOREXIA, BULIMIA, AND COMPULSIVE OVEREATING http://www.raderprograms.com/
DON'T FALL FOR THESE LABEL TRICKS
5 APPLES OR ONE SLICE OF PIE?
HOW TO TURN ORDINARY OATMEAL INTO A POWER MEAL
LIST OF HELPFUL WEBSITES
SPARK PEOPLE http://www.sparkpeople.com/
MY FOOD DIARY http://www.myfooddiary.com/?affiliate=anitastone
WEIGHT LOSS DRUGS
Two drugs approved for weight loss by the FDA for long-term
use are sibutramine (Meridia, a norepinephrine, dopamine,
and serotonin reuptake inhibitor) and orlistat (Xenical, inhibits
pancreatic lipase, which decreases fat absorption). However,
sibutramine should not be used in patients with a history of
hypertension, CHD, congestive heart failure, arrhythmias, or
Ephedrine plus caffeine, and fluoxetine have also been tested
for weight loss but are not approved for use in the treatment of
Mazindol, diethylpropion, phentermine, benzphetamine, and
phendimetrazine are approved for only short-term use for the
treatment of obesity. Herbal preparations are not
recommended as part of a weight loss program. These
preparations have unpredictable amounts of active ingredients
and unpredictable, and potentially harmful, effects.
THIS SYSTEM TOOK ME YEARS TO FIGURE OUT.
IT WILL ONLY TAKE YOU ONE DAY TO IMPLEMENT.
YOU CAN LOSE WEIGHT STARTING TOMORROW…
BUT IT WILL TAKE YOU YEARS TO "PERFECT."
Why? Because everyone's bodies are different -- your habits
are different, your schedules are different, some people work
nights, some work days, some like sweets, some like salt...
If you'll make a decision to start taking care of yourself
you'll start feeling so much better about yourself.
Discipline always produces a good feeling about
yourself--living riotously, eating unhealthy will always
produce feelings of depression and guilt. –Joyce Meyer
Don’t wait for a miracle, BE A MIRACLE.
Your success is largely determined by what you are willing to ignore.
If you give up, you will never get up.
What you eat, you wear.
Being unforgiving is like drinking poison and hoping the other person will
You can’t change other people, you can only change yourself.
Say NO to being too busy.
Say NO to unforgiveness, guilt, resentment, and depression.
Say NO to the prison of stress and anxiety.
Say NO to bad health.
Say NO to living an unbalanced life.
Change the habits that are ruining your life.
YOU CAN DRAW THE LINE IN THE SAND AND SAY "I AM GOING TO
Dream what you want to dream;
go where you want to go;
be what you want to be,
because you have only one life
and one chance to do all the things
you want to do.
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