This page is a running list of tips that you all have written in to us here at ShapeUp.Net. They are listed in the order received, so if you check back later, go to the bottom of the list. We hope these help keep you motivated, and keep you thinking. These have not been edited.
If you know of any other NEW general tips for losing weight in, please e-mail them to ShapeUp's Weight Loss Sponsor, Donn Jassura. You can reach him at: donn@shapeup.net, and he will add them to the list. Thanks to all those who have written to us, we are trying to include all that we can without being redundant.
For a working person who likes to bring her lunches to work, I have started making a huge batch of homemade soup. I throw in there cabbage, turnip, canned beans, carrots, other vegetables, beef broth or consommé and spices, including bay leaves. I put peas and corn in there very sparingly. I buy some stewing meat which I cut into small pieces just to give it that extra taste. After this soup is cooked, I divide it into margarine containers and freeze them separately. This makes easy and fast noon meals at work instead of always bringing salads and sandwiches. Every time I heat my soup at work, people comment how good it smells. It has helped me to loose 37lbs in 8 months. My freezer is never without containers of it. Antoinette <@iSTAR.ca>
Watching TV is absolutely the worst thing to do when you are trying to lose weight....I've been wanting to lose 10 pounds for the last year and I'd actually put on almost twice that because I'd started watching a lot of TV in the evenings. The food commercials had me racing to the kitchen for a snack. Now, I get around it by taking long walks in the time that I used to set aside for TV watching and I watch a lot of rented movies where there are no ads to tempt me. Hema <@ksu.edu>
I've found that eating as little processed foods as possible, and eating foods closest to their natural state, and using the lowest fat dairy products available works a treat. Your body has to use more energy to digest these then highly processed and junk foods. Really watch sugar intake as well as fat. For those using walking as the mainstay of their fitness program, you must really be walking quickly for it to work. Try to aim for 120 strides a minute, and walk up as many hills as possible. Get puffed enough so that you can't sing a song but so that you can still talk slightly. If you work too hard you begin to burn more muscle than fat. I lost 48 ponds this way seven years ago, and have kept it off ever since. Don't think of this as 'dieting'. Think of it as good healthy eating and looking after your body, mind, and soul for life. You just can't change your eating habits, changing your entire lifestyle and the way you look at food is essential. Claire from Australia. <@student.qut.edu.au>
another way to watch the calories and the fat intake is to read labels! Check the calories first, if the fat from calories when multiplied by 2 is more then the calories themselves then you shouldn't eat it because it has to much fat in it! Anon <@aol.com>
I am not a very patient person and have had a hard time in the past waiting to see the results from trying to loose weight. I would try to loose weight for about 2 weeks and give up because I wasn't instantly thin or would get frustrated because I could not see drastic changes for the better over those 2 weeks. I now try to always keep in mind that it took a lifetime of not paying attention to my body for me to become over weight. When I stop and realize that it only took a week to loose one or two pounds by just being careful about what I eat and getting off the couch to do something that requires movement for 30 minutes just 3 times a week, it makes the waiting for results from start to finish a lot easier. Just think, I could be 4 pounds thinner before I get my next paycheck. This also helps me to stay away from crash diets and achieve a life time goal of exercising and eating right.
I also keep a diary of the foods I eat, amounts of water I drink, and exercise I do daily. This book also has my beginning measurements, starting weight, and reasons I wanted to loose the weight in the first place. I set a lot of little goals which makes it easier to reach the larger goals and be successful with the ultimate goal. If I'm trying to do anything about loosing my excess weight at all, there is no way I can fail on this method because there is always something I can do or not do and get rewarded for it. If I reach my daily goals, I place gold star stickers on that page for each goal I achieved. I look forward to getting up and doing 30 minutes of exercise now, just to get another star. If I reach weekly goals, I reward myself by getting my hair or nails done, or buying new shoes or clothes, anything that will make me look and feel even better about myself and my accomplishments. If I begin to feel frustrated that I'm not getting into that dress size I want to be soon enough, I always have my book showing me how far I have come and remind myself that I did not get into that larger dress size overnight. I can't always see the results on my body after doing weight management over a certain time period, but when I look back on those gold stars, it makes me feel like a winner and inspires me to go get another one. I plan on starting a new book of maintenance goals after my ideal weight is achieved. My ultimate goal is not to get to my ideal weight, it's to look and feel good for the rest of my life. Anon <@why.net>
A couple things have helped me... I love Indian food, but on a diet, everything looked forbidden. I found out that I could go out with my friends once a week and stray from my usual diet habits, and still lose weight. This encouraged me to stick to my diet, because I knew I wasn't depriving myself of every good food I like. Also, when you are making food choices, remind yourself that, when the meal is done, you'll feel just as full and happy if you eat low-fat, and you'll feel better about yourself. Anon <@winthrop.edu>
Exercising, such as riding a Schwinn AirDyne first thing in the morning burns up to 300% more calories than exercising after eating later in the day. Also, for the daring ones taking a thermogenic stack such as 300mg Aspirin, 25mg Ephridine, 200mg Caffeine accelerates the fat loss process dramatically. I know, I use it religiously. WARNING: powerful stack, not recommended for heart patients or high blood pressure candidates. One more thing, the body acclimates itself to the effects of this stack so I suggest only using it twice a day(30-60 minutes before cardiovascular exercise and 30-60 minutes before weightlifting) every other day. Anon <@aol.com>
I know this may sound really weird to other people but it is the only thing that has worked for me! Find super models or actresses that you admire because they have such nice bodies and cut out pictures of them and put them in the places where you exercise and on the fridge. When you head to the fridge see that pic and think "I know Cindy Crawford wouldn't be snacking like I am." I did this and I have lost 15 pounds so far! (Anonymous) <@webtv.net>
I just got done browsing your page of tips, etc on diet and nutrition. It was great! I have one suggestion, though. It doesn't appear that a lot of your readers/tip donators are in it for "the long haul". I think that it is important to realize the real reason for changing your diet...To get healthier. Contrary to popular belief, dieting is not just about losing weight. No diet will ever work unless it is a mental process. The way we treat our bodies is the way they are going to treat us. Not only is it important to eat a balanced diet customized to fit YOUR daily caloric needs, etc. but we must do this for the simple reason that our bodies are machines, if we don't treat them right, they will; break down. Take a look back at the root of all of your prior medical shortcomings, if you will. Unless it is a disease, i.e. hereditary, I'll be willing to bet that at the heart of all problems is diet. Acne, obesity, feeling lethargic, headaches, etc. I don't mean to get on my soapbox here, I just think that it is important to help the readers to understand that changing your diet is as much a mental thing as an intake thing, and help them be aware of the reasons they should be dieting for...To achieve and maintain a healthy lifestyle that fully compensates your body in a natural, whole way for the calories, proteins, fat, etc, that has been expended. <@mci.com>
I read your list of dieting tips on the internet and think they're great. If you ever add a list of quick calorie cutting or fat reducing snack or meal ideas, please feel free to add these. These have truly kept me alive while dieting. I, like most people, routinely crave chocolate and salty items. The Snackwell's chocolate yogurts are great for satisfying a chocolate craving. As far as salty things, obviously fat free pretzels are great, but sometimes you miss those chips and dips.
I got an ideas from a very thin and healthy friend of mine to cut up eggroll wrappers, or wonton wraps into triangles and bake them for 7 minutes at 350 degrees and they make a great crunchy imitation chip. They only have like 4 calories per chip and no fat or salt. Then dip them in store-bought salsa, or I make my own with fresh tomatoes, onions, cilantro and seasonings. I never feel like I'm dieting! (Chris Y.) <@aol.com>
Thanks for all the great advice!! I found that I need to throw out the scale and replace it with a pair of jeans, they will always let me know if I have gained or lost weight!! Nothing like a day of uncomfortable clothes to remind you to stick with it! Also, I have learned that all the fat-free and low fat stuff doesn't do a bit of good if you can't bring yourself to eat it. I will eat the ones I like but if I really want the fatty version I think it is better to go ahead in moderation instead of eating something that I don't like AND THEN end up bingeing on the fattening version anyway! Anon <@uthscsa.edu>
Well, I've always felt that eating lean is the key, or maybe I've noticed. Eating lean does not always mean eating bland gross food, I think a good way to liven up food is with stuff like SALSA, FAT FREE DRESSINGS, AND MAYBE EVEN SOME GARLIC SALT., My favorite is to take some chicken breast (boneless skinless) cook it on the grill (anyway you want, just don't fry it) and mix it with some Salsa and canned corn it is so easy, you can even add some rice, it is sooo good. Just stick to chicken, you can't go wrong, there are so many recipes you can go with, chicken and rice with some Teriyaki sauce, BBQ sauce, let your imagination go. Veggies are always good. I've noticed that when I eat like this I get so lean so fast, Even after having Twins (eight months old now) it still works, and if you can find the time to exercise you will have killer results in no time, and when the results start, YOU ARE HOOKED, you just want MORE. MORE. MORE. XGUNNER1 <@aol.com>
I wanted to add a tip. The thing that has kept me on my way to losing weight (28 pounds so far) was a quote from the book "Thin Tastes Better" by Dr. Anthony Guller. The quote is "You've come too far in life to take orders from a cookie". When I look at it from that perspective, there's no way I can overindulge without feeling like an idiot. (The rest of the book is great too). Anon <@enigmacom.com>
Congratulations and thanks for your terrific web page. Here is a weight loss tip that I use: I have cereal for breakfast quite regularly, but sometimes find weighing my 3/4 oz. portion tedious, yet this is so important, since it is my first encounter with food for the day. I now take the entire box of cereal and weigh out each 3/4 oz. portion and seal them in plastic zip lock snack bags, and replace all the bags back in the box. In the morning I just take out a bag with its pre-measured portion. The small snack size bags are just the right size...and soon I will be too! Anon <@aol.com>
I feel dieting and keeping diet journals should be as much, if not more subjective or introspective as about food and eating patterns. I have learned, through my research and my personal experience, that eating problems are more of what is going on inside us than outside. Feeling that journalizing in that way will pull out what's eating us inside and will bring clarity and expanding awareness which will help us understand why we do what we do. That's why so many "diets" fail us...we're just putting Band-Aids on an open wound that can only be healed from within. We also hear the term "self-acceptance first" is necessary for emotional healing and wellness...I feel that by accepting the fact that I am less than I am capable of being is NOT an option I wish to acknowledge ...wouldn't that be settling? Identifying our weaknesses helps us strengthen, to change, to grow, to improve upon who we are, makes sense to me! Letting go, yes; calling on our higher power for guidance, yes; but we must do our part too. Journaling is necessary, a must to weight management but try a more introspective approach ...find the reason's for the way we feel will help us to understand our compulsivity and thus better manage it by dealing with what we are feeling, not so much with what we are eating! Don't miss understand, what we are eating IS important but it IS the symptom not the cause. Anon <@prodigy.com >
I had been exercising -- aerobics and weight training -- religiously for six months, 4-5 times a week and only lost about 10 pounds. So, exercise ALONE doesn't help you lose weight, unless you're running about 15-20 miles a week. Now I am counting calories with a friend, keeping a food journal, and getting inspiration from your web page and tips. My tip: When you get urges for sweets and snacks, prepare and drink herbal teas, like apple-cinnamon, almond, orange, etc. The tea preparation helps to take your mind and hands off the junk food, the hot drink fills you up, and the aroma helps satisfy your craving. Anon <@flash.net>
One dieting tip that is very good for filling you up, and getting your water is this: Next time you sit down to a meal pour yourself 2 large COLD (ice) glasses of water. THEN sit down with your meal in front of you. Cut up ALL the food you can, and between EACH bite take 3 swallows of water. It will fill you up faster and help you get your daily intake of water. ALSO, if you go to a General Nutrition Center or most health places you can get fiber powder. Sprinkle it on ALL your meals, cereals, and even milk. That helps rid the body of excess waste. AND- it won't matter how much weight you lose, unless you exercise. Your body will still be flabby, (skin AND fat) unless you have muscle to help give you tone. SO- I recommend weight lifting. ALSO- put a picture of a FAT person on your refrigerator. Think about the way THEY look before you reach for that cold chocolate Snickers bar. Anon <@aol.com>
tip #1: It takes your stomach at least 30 minutes to register that it is full, so eat slowly. One meal should take from 45 minutes to an hour. tip #2: If you have a sudden urge to eat tell yourself- OK in 15 minutes. If you're still 'hungry' in 15 minutes, satisfy your craving. Anon <@scescape.net>
Make sure that every time you watch TV you are doing something active at the same time. For example ride a stationary bike or work on a stair machine and even a rowing machine. You can always lift weights and watch your favorite television show at the same time. Anon <@mail.on.rogers.wave.ca>
I have been jogging now for 2 years and l have lost weight. But l just get confused as to what is the best exercise for fat loss. Some say you should be able to carry on a conversation some say you should only be able to answer a quick question. I am a bit sick of jogging but l feel that l have to suffer every other day in order to keep my weight down. I can eat a lot of food when l jog but if l don't l couldn't eat as much. But it is just so tiring and hard work. Walking would be easier but would l get the same results. What is the best exercise for fat loss. Anon <@Mailexcite.com>
Love your Website! I'm just beginning a weight loss regimen and love all of the tips in your collection. I am still at the point that I'd rather remarry my ex-husband than exercise so I got myself a morning paper route. It takes me about 50 minutes to walk the entire route, carrying the papers is just a little tougher than just plain walking and, bottom line, I'm getting PAID to exercise every day. Talk about incentive! Anon <@aol.com>
Losing weight isn't just about looking good but you have to feel good too. I have read that many books on weight loss and health and they all say something different. I get so confused as to what is right and wrong when everybody says something different. But l think everybody is different and everybody has to do what they feel is the most comfortable for themselves. You must feel comfortable with your diet, so you can maintain it most of your life. Even though there has been bad things said about the food combination diet, l still like eat, and l feel great on it and l look great too. When l go out on weekends l let my hair down but apart from that it's great. Yet many health professionals will say it is not a good diet. But l am sick of hearing that. I think it is a very healthy diet. Everything is about carbohydrates these days. Too much of anything is not good. But fruit and veggies are the best food, and they can be very yummy. Especially the summer fruit. If anybody would like to share thoughts, please E-mail me. Anon <@Mailexcite.com>
A suggestion for a new lifestyle to live with: Eat what you like in moderation until 4pm. After that time drink water, fruit juices, NO alcohol in any way, (some may be had early in the day if you must). Non fatty fruits and boiled vegetables, salads without dressings, in moderation is allowed after 4pm. Do not eat anything in the two hours before retiring, water to drink okay. Now the trick - what the rest of the family had for dinner you have in the morning/breakfast maybe with a glass of wine, heated by microwave or steamed over saucepan of water. This way you start the day with the biggest meal of the day and you don't miss anything. Unfortunately we cannot get away from "exercise", I hate it; but it is the only way. Moderation is the magic word. Walk, Walk, Walk gently but consistently fast enough so you can feel the blood circulating and the body warming up. Then you can do exercises you like e.g. dancing, stretching, just moving various parts of the body but in various positions e.g. when lying down, standing, sitting, on one leg etc. use your imagination. The magic is in regularity and slowly increasing the time given to the exercises of your choice. Good Luck, Margo. <@visionet.com.au>
1. make sure fat grams per day are 25 or under 2. make sure you are getting at least 35 grams of fiber a day 3. have plenty of no fat high fiber snacks around for those difficult moments 4. a cup of herbal tea & a high fiber treat like rice cake or toast with natural jelly is satisfying 5. diet cocoa can hit the spot 6. a stir fry made with no oil but using cut up tomatoes for the liquid makes a filling dinner served over brown rice... add fresh garlic, broccoli, carrots, bok choy, zucchini, onions etc. RRENY <@aol.com>
during main meals, dont drink pop, beer, etc., only drink water or milk. if you don't like either then drink juices diluted with water. drink a glass before eating, and during the course of the meal drink another glass or more if you can handle it. Anon <@ez2.net>
Losing weight will be one of the hardest thing's you will ever have to do. Stay on the diet and exercise schedule you have set for yourself, but if you stray, that's O.K. as long as you get back on track. No one's perfect. ShelleyLynn. <@nf.sympatico.ca>
I recently took a nutrition class at tech. & the biggest thing I learned was it doesn't matter what you eat--if your body isn't going to use it IMMEDIATELY (as in ,just about NOW)-- it gets stored as FAT!! Whatever your body doesn't use , it stores for later use, right? Well, it doesn't get stored in muscle now does it? ...It won't necessarily make you gain weight at that second but fat that is stored & not used = weight gain. Our instructor was a registered dietitian & licensed Nutritionist. That is the single most important fact I gathered from the class. IT was a wonderful and very informative class to take & I would suggest everyone who can to take it or one similar. It was a beginning nutrition class ( in Biology) I think, for nursing students but anyone could take it. Good Luck to all! Thanx!--trista <@aol.com>
One suggestion I would like to make that works well for me is to listen to books on tape while using the tread mill or Nordictrak. I find I am not looking at the timer to see how much time I have left because I want to stop, but rather because I want to keep listening to the story. You can pick them up cheaply at discount stores or get them at the local library. Anon <@email.mc.ti.com>
For every time you go to the refrigerator for a snack you have to drink a glass of water, but you don't get the snack. This will help you to train yourself to not go to the refrigerator as frequently to snack. It is a good idea to have several glasses of water already in the refrigerator so you will remember to drink the water and not eat the snack. Anon <@worldnet.att.net>
if your in a store and you have a craving for a chocolate bar, buy a small one, take half and then either give the other half to someone right away or else just throw it away, that way you'll have satisfied your craving and you'll feel good that you only had half! anonymous <@bc.sympatico.ca>
Ice, is nice, shave it or use one of those little home snow cone machines you can get from Damark mail order co., I crush myself a glass and sit in front of the T.V.. and it keeps my hands busy, after all I have the-Hand to the Mouth Syndrome,( nervous hands), half the time I'm not hungry, my hands need something to do and the most natural thing to do is feed my mouth. I found that if I keep my hands and mouth busy my brain is happy. also I found that the next time you go to the doctor and talk to him about weight loss, tell him you would like to use the clinic scale, because its accurate, then when ever you want you can go in and use the scale all by your self, always use the same scale NEVER use different scales, just tell the recpt. where your going, she will get use to seeing you, and won't even ask after a while. My clinic does not charge me. They are in the business of keeping us healthy, they are usually happy to see were trying. Any body ever hear anything about chocolate and a certain vitamin? I heard that it curbs chocolate cravings ? True of False? Which vitamin? Thanks JM <@aol.com>
Listen to your body. Your body is extremely intelligent and when it needs something, it sends messages to your brain, hence the occasional cravings. Dieting does involve some discipline in the beginning. You must break some unhealthy habits. After that, your body loves you so much for treating it in a healthy manner. It can sense that it will live longer. If you find yourself craving a piece of peanut butter chocolate cake, take a few bites and stop when your body is telling you that it's full. When you feel ancy - like you want to move around, exercise! You'll feel great! Anon <@ifg4u.com>
I believe that the scale should be thrown away! Weighing every single day encourages eating disorders. While dieting, one is trying to mold his/her body into one that is physically fit. While one is working out and exercising regularly, his/her muscle mass increases, resulting in higher numbers on the scale. Throw away the scale! Diet because your present weight is unhealthy. Too many standards have been set these days - models at 5'10", 120 pounds - some look at these women and try to achieve their weight. That is sick! Just be healthy!!! Anon <@ifg4u.com>
I was reading this web page and I thought I would add my weight loss battle .....I'm 18ys. and was about 40 pounds overweight. and the way I lost it is by eating a lot of veggies and water! I hate water but if you drink enough of it you feel as if your no longer hungry. I found that if you don't eat after 7pm and you just drink water it helps a lot! also air popped popcorn is a great snack! and never give up!!!!! Anon <@aol.com>
If you lie in front of the TV and sometimes forget to get up or have a habit of eating as you watch, take the initiative and change the situation. Exercise while watching TV. I find using the treadmill and watching the TV is great. I get to watch the news etc. and complete my exercise at the same time. Try it! Anon <@hct.ac.ae>
Saw that you were looking for weight loss tips. One suggestion: Most of us hang on to old clothes from the sixties, seventies or eighties that we can no longer squeeze into, telling ourselves "someday". That serves a valuable purpose - it lets us know when we're back to some place where our weight was reasonable. So go ahead and slip into those old, "skinny" clothes when you've lost the weight. Just don't walk out the door wearing them! Do you REALLY want to advertise that the last time you were a "normal" weight was back in the sixties, seventies, or eighties? Buy some new "skinny" clothes to reward yourself for losing the weight - don't run around in dated, out of style clothes that do nothing for your new look - no matter how thrilled you were to be able to get into them again. Anon <@.jefferson.co.us>
Those were some really good diet tips! I am sure they will help me in the long run! While I was reading through on of the tips, it said you should exercise 30 mins. a day, and 3 days a weeks. In the last six months my health instructor has informed me that it has changed. Your body needs 12 mins. of a warm-up exercise, 12 mins. of fat burning, and 12 mins. of heart conditioning. She informed me that a person is supposed to do a "aerobic" exercise 36-60 mins. at day, 5-6 days a week. Anon <@aol.com>
I just wanted to say that always remember, A GRAPE FRUIT A DAY KEEPS THE THIGHS AWAY. Anon <@hotmail.com>
I am also a sneak eater. I'm about 10 lbs. overweight. Lately I've tried to use visualization to aid in my weight loss goals. During my sneak eating times with fatty foods, I've have been trying to visualize myself as "that girl with the awesome abs at the gym" or as some model I admire, and I think to myself, would they be eating this way? This is not a good way to eat ! It is a way of eating that I have formed as a habit. Lately catching myself and comparing my habits to admirable figures has helped with this secretive eating. Anon <@fruit.com>
Eat only when you are starving and stop eating when the starving feeling is gone. This is how animals in the wild eat, and I've never seen a fat wolf! Your body has the mechanisms to tell you when you need food, never mind that it's breakfast or lunch, eat when you're starving. This has helped me to lose over 20lbs. Sandra <@sympatico.ca>
I would not call it a diet. I have lost 65-70 lbs since mid February. It has been a total lifestyle change. I exercise everyday (aerobics and lifting), whether I am in the mood to or not. I know I need to do it. I eat all good for me foods, all fat free or low fat and moderate servings. The compliments are overwhelming!!!!! I feel so good about myself and the accomplishments I have made. I have a little more to go, but know I can do it!!! It just started with a little motivation and now I'm addicted to this lifestyle. I hope everyone gets the results I have. Thanks - Michelle ;-) <@sympatico.ca>
A sure way to lose the weight is to just cut everything that you eat in half. You can eat anything you want, but portion control is the real problem. Anon <@mindspring.com>
Psychologically, I need a dessert course after dinner. It gives a feeling of finality to the meal. So it was just a matter of behavior modification. Instead of ice-cream, cake or pudding, I have a coffee with artificial sweetener and low-fat milk - a huge difference in calories, yet just as sweet and tasty. -- Regards, Wendy <@ogdc.vic.gov.au>
I have not read all of your reader's tips, but I have read enough to know that one can easily be overwhelmed by suggestions. What helped me to accomplish a fat reduction from 27% body fat to 12% over a three month period was by focusing on daily motivation to do what I knew I had to do, rather than sampling everything I ought to do. Never live by "shoulds." Always live by "musts." In other words, "No Holds Barred Determination" works better than any thing else in changing the body for the better. Achieving and maintaining that determination was a daily ritual. If I felt tension concerning a personal problem I took it to the gym and spun it away on the bicycle. If I knew I ate too much one day I countered by eating less the next day. Don't spend all your time looking for the ultimate weight loss system. Whatever system you use, if it is nutritionally sound, and proven to be successful spend your time discovering how "you will do it" (no matter what) "today," and then when tomorrow comes how "you will do it again." By focusing on daily motivation for just 12 weeks I accomplished all of my weight loss goals. And now that I have the body I've always wanted, the motivation to keep it (2 years and running) is a whole lot easier. Anon <@gte.net>
Anyway, I love your page. Lots of great tips from folks who have been there! My suggestion is to always measure your food BEFORE you cook it. For example, rice and noodles double or triple in size! When you're pouring it in the boiling water it may not look like much and it's tempting to keep adding more. And then you might feel obligated to eat it all! Measure it beforehand! Anon <@tibco.com>
I'm 51 and for the first time in my life I've started eating healthy. I've gained and lost more weight than I care to think about. About 15 months ago I quit smoking by slowly but consistently lessening the number of cigarettes I smoked each day. I painted my apartment, cleaned all my furniture, and cleaned all my clothes, I would not smoke in my car. Finally, I quit! I am now using the same approach to eating. I started eating healthy foods. I disposed of all foods in my refrigerator and cabinets that contained preservatives, etc. I quit sugar, red meat and alcohol and diet pop. I drink 8 glasses of water a day, I am very active and feel like a new person. Sure I have many pounds to loose, but I do not think of it in terms of pounds to loose, I feel healthy and my friends say I look healthy, whatever that means. <@parkridge.org>
I'm about 16 pounds into what I hope is a 35 lb loss, and so far my secret weapon has been (drum roll, please) BANANAS. I used to come home from work famished and was in the habit of quickly making and eating two large helpings of dinner because I had to eat something right away. Now as soon as I get home I immediately eat a large banana and drink a large glass of water. This slows me down so I can think about and prepare a healthy meal, and I only have enough room for one portion. Anon <@ns1.bloomberg.com>
A little math will give you perspective: Choices are: Eat only what calories you need: Ideal weight times 11 (Women or 12 for Men) equals total calorie intake for the day. What is the difference between this and your present calorie intake? Take the difference and divide into 3500 calories (one pound) equals the number of days it will take to loss a pound. EXAMPLE: 150 lb. female ideal weight is 130 lb. To maintain 150 lb at her present exercise routine - she eats 1650 calories (150 x 11) a day instead of 1430 required (130 x 11). 3500/220 =16 days to loss a pound. -OR- Exercise more: Walk a mile a day above and beyond what you presently do for exercise=100 calories for 150 lb. woman (varies depending on weight and gender). It will take 36 days to loss one pound. -HOWEVER- If you combine lowering your calorie intake and increasing your exercise you will loss more quickly. EXAMPLE: 150 lb. female ideal weight is 130 lb. She lowers her calorie intake to 1430 (130 x 11) or 220 deficient. Plus she adds two miles into her exercise routine daily = 200 calories burned. That is a total of 220+200=420 calorie deficient or 3500/420=8 days losing a pound. Anon <@scudder.com>
I have lost 160 lbs. in the course of 5 years. At 320+ lbs. I was on my way to an early grave. I lost it slowly, with a lot of effort, a great tendency to get discouraged, and sometimes begrudgingly. I still want to lose about 20 lbs. However, I can tell you that I feel a whole lot better. Not just physically, but about myself. I found that I could succeed and have a great life. Now I live to enjoy my grandchildren, my teenagers and instead of vegetating on the couch or bed. Hang in there! It is possible to achieve. Anon <@wband.com>
It is said that your body craves the worst things for it and will turn these foods into fat at a faster rate so use these foods cautiously. Anon <@aol.com>
If you have to think about it, DON'T EAT IT! Anon <@q1049.com>
It's good to keep in mind that weight loss is 90% diet and 10% exercise. If you are not blessed with an incredibly efficient metabolism, the only way you will successfully lose weight is to decrease the number of calories you take in. There is no way you can lose weight by thinking that if you continue to eat what you want and up your exercise schedule. Just think about it. You would have to exercise for hours on end to burn a significant amount of fat. Anon <@ssd.com>
I like to bake and usually eat what I bake ...very fattening foods. Solution ...I still bake but don't pick at the batter, etc while baking and then give the baked goods away as gifts to people who could stand to put on a few pounds. Anon <@aol.com>
When you start to loose weight go to the grocery store to the meat department and pick up a piece of meat equal to what you've lost. You'll end up going through the entire section, turkeys, roasts and you will see them as weights not food. It worked for me I lost 108 pounds... Anon <@aol.com>
Here's a tip to lose weight... I drink a glass of water before the meal, one glass during and then one after. This helps me keep from over eating sometimes I can't even finish the meal. I also have a piece of fruit for a snack in the morning afternoon and a piece of fruit for dessert. Kristina<@aol.com>
Try not to think of "GOING ON ANOTHER DIET", make this a permanent lifestyle change that will lead to a more happy and healthy you! Anon <@xs4all.nl>
When you are out or just hanging around the house with friends, don't eat just because the person that you are sitting next to is eating. Try to do something else like walk around while they finish up or read something; just don't fall into the trap. Anon <@aol.com>
There was a tip on tuna in the list. I swear by tuna with lemon juice and pepper its delicious Anon <@aol.com>
hERE ARE A FEW THAT HAVE HELPED ME GET BACK INTO MY OLD PANTS. 1 Eat only fruit in the morning until I am so hungry I have to eat something else. 2 cut down on all dairy products. 3.I do have a chip pig out every now and then but am starting to realize how crappy I feel as i am in better health so motivation not to eat. popcorn instead. 4. bring your lunch to work and try to make it vegetarian. Nick Barry <@nbnet.nb.ca> Canada
I am a Cardiac Sonographer by trade and an Exercise Physiologist by grade. I spend approximately one hour with each of my patients collecting data by asking questions about their behaviors and lifestyle. After this history taking process, I then image their hearts with ultrasound technology. Over time, I have observed a relationship between their lifestyle and the health of their hearts, excluding the cases of congenital defects. My observations, in summary, point to nothing new. Those who successfully delay or prevent coronary artery disease, combined with those who desperately behavior modify in order to recover from a myocardial infarction (heart attack) and prevent a second M.I., have one thing in common: they follow an aerobic conditioning sequence of exercise (usually swimming, walking, jogging or aerobics), at moderate intensities, progressively increasing the duration to between 30 and 50 minutes, 4 to 7 days per week. (Findings consistent with the Guidelines of the American College of Sports Medicine and University of California, Irvine; Heart Disease Prevention Program.) A strict adherence to a carefully planned diet also plays a role in this success pattern. However, it is interesting to note, those who only follow a diet, reporting irregular exercise behaviors, fell into a category of patients enjoying limited improvements in body composition, and considerably less benefits of prevention. It seems exercise, alone, is limited. Diet, alone, is even more limited. Yet the combination is powerful. Anon
Steven Blair, P.E.D., an exercise physiologist at the Institute for Aerobics Research in Dallas, conducted a one-year study comparing volunteers who dieted with those who dieted and exercised. The diet plus exercise group lost more weight and fat and had a greater improvement in the waist-to-hip ratio than the diet-only groups. According to Blair, exercise builds and preserves the body's muscles. "When you diet, your body loses both muscle and fat. The goal is to maximize fat loss and minimize muscle loss. "Exercise builds muscle tissue, and muscle cells burn more calories while you are resting than do fat cells. The more muscle you have, the more energy you burn while at rest," he said. Blair also cited exercise's beneficial role in the prevention of overweight as well as in long-term weight maintenance. Overweight men and women appear to benefit from exercise even if they remain overweight, with more active individuals having lower rates of morbidity and mortality.
I find that Listerine mouthwash is the best all-time de-hungry-izer I've ever come across. There's nothing worse than the taste of Listerine and Frito's, or Listerine and Devil Dogs. The stuff takes quite awhile to wear off and by that time, you're probably involved in something else that takes your mind off of eating anyway. Try it --it really works!!! From: KC140 <@aol.com>
The best time to burn calories for the day is to start your day with any types of exercising. This will help increase your metabolism; the higher the metabolism, the more you will burn. Eat everything in moderation-- even those low fat foods. If you are craving for something, eat it. If you don't eat it, then this will just build up for hours or days , and the next thing you know, you are eating more than you expected. However, if you do eat what you are craving for, eat it in moderation. PEACHLINK <@aol.com> eating lots of fiber in your diet will help you feel more full after a meal. This will prevent you from feeling starving. Learn to make adjustments in your diet. First, bake or grill instead of fry. Second, do you really need all that butter, mayonnaise, or salt in your meal. In other words, it is not that the meal you have is bad, it's what you all add to it. When choosing to diet, you must first be motivated. YOU HAVE GOT TO WANT IT. When first starting to diet, don't expect any quick changes. Everything in life is worth waiting for. Take everything one day at a time. If you missed one day of working out, don't be discouraged. This just means that you have the whole next day to look forward to, and to make up for yesterday. Eating well and exercising should become part of your life, because surviving is part of your life, and just like anything you do in life. we need to take care of ourselves. Don't just reduce your calories by eating 500 less calories. The best thing to do is eat 250 less calories, and the other 250 calories should be burnt by doing exercising. This will help you burn those fat and at the same time, build lean muscle tissue-- which raises your metabolism. So the more you increase your lean muscle tissue, the easier it is to burn those calories. Thank you for your time, PEACHLINK <@aol.com>
Dear ShapeUp: I am probably the youngest member on this page. 2 years ago, I had a mild case of anorexia. I know a lot about "fad diets" and starvation diets. Though, starvation diet do let you lose weight, you can easily mess with your electrolytes. This is very dangerous. Please, if you are over weight, eat 3 meals a day, or 6 meals a day. Make them healthy, and cut down the fat. Don't starve yourself, and eat in moderation. Also, get plenty of exercise. You feel much better if you exercise first then eat. You don't have to exercise everyday. If you exercise 4 times a day, for 1 hour, you can get good results. (P.S. I am 13 yrs. old) Dereck <@evansville.net>
For those who feel guilty throwing out leftovers ...our family has a "left-over" night. Usually Wednesday or Thursday. We eat the small portions of all the different left-overs in the fridge. It gives you some variety and you don't over eat or waste food.
Of, course, plan ahead what you will order. Call restaurant before going to see what is available. Do not be afraid to ask server for details on how your order is prepared and don't be afraid to request it a different way. MOST IMPORTANT. Have them box up half your meal before bringing it to your table or share your meal with a friend. This will help you control your serving size you eat. DM <@aol.com>
I LOST 35 POUNDS BY CHANGING MY EATING HABITS. COMPLETELY. I EAT A HEALTHY BREAKFAST - LIKE OATMEAL OR NUTLETTS CEREAL (SOY) AND JUICE. THEN FOR LUNCH TUNA, VEGETABLES OR SALAD WITH REGULAR SALAD DRESSING. I EAT LEAN RED MEAT, CHICKEN, RICE, VEGGIES AND STUFF LIKE THAT FOR DINNER. REALLY IT'S JUST NORMAL FOOD, JUST HEALTHY AND NO FAST FOOD. I RESERVE DESERTS AND JUNK AS A TREAT ON THE WEEKEND ONLY. AND I EXERCISE THREE OR FOUR TIMES A WEEK BY WALKING A FEW MILES OR USING MY ROWING MACHINE AND STATIONARY BIKE. I'M 40 AND FEELING GREAT!!! Sandy<@aol.com>
I eat a 'chunk" salad two or three times a day. Cut veggies into bite sized "chunks" --carrots --sweet potato --broccoli --zucchini --celery --anything that tastes good raw. Put a cup or so on a bed of greens and add your favorite dressing (low fat, of course). This is very satisfactory snack or part of a meal. It is tasty, chewy, and bulky - all for less than 100 calories! Chavotoo<@aol.com>
DON'T EAT PIZZA! Believe me, I haven't had it for about 5 months, and I've lost 25lbs. I'm sure it's not just that, but it helps. Also don't eat anything with a certain amount of fat grams ...for example, anything with over 8 grams, don't eat. Try eating low or no fat foods as well. I wasn't fat, but I was over weight, and it works. Sinco<@aol.com>
Dieting alone is not a long term solution. It must be combined with a regular exercise program, such as walking 30 minutes a day. Eight years ago, at age thirty-six I weighed 225 lbs. I am 5 feet 10 inches. I consulted an M.D. who also operated a weight loss clinic. I followed a plan of sensible eating, food from the five food groups, carefully watching fat intake, and began walking 30 minutes a day. After about two weeks I was walking from 45-60 minutes a day. In five months I lost 40 pounds, however I only stayed at 185 pounds for about two weeks. My ideal weight is around 190. I have been at that weight for eight years. I don't consider what I did as dieting. It was a change of lifestyle. I just decided to eat healthier and become more active physically. I still enjoy the food that I used to before , now I just eat less and is very careful about fatty foods. On occasion I even splurge. The walking doesn't have to be all at the same time. Four 15 minute sessions is as effective as one complete hour. Work it around your other daily responsibilities. It is as simple as mind over matter. If you backslide once in a while, don't give up. Perseverance is the KEY. "(Students)" <@globetrotter.qc.ca.com>
Steve/Donn, I'm a college freshman struggling with the inevitable "Freshman 15". I thought I would pass along some things that have really helped me since I've begun working out. I found a friend who was interested in becoming more fit and just knowing that she's counting on me to meet her at the gym keeps me motivated. I drink a lot of cold water and I chew on pre-crushed ice (it's easier on your teeth). An excellent tip I don't think I saw previously is the wonders of CELERY. To the best of my knowledge this is a negative calorie food --which means it takes more calories to burn than it contains. I munch on this stuff like crazy when I'm watching TV or when I "need" to snack. I try not to deprive myself or make numbers on a box account for whether I'm going to be frustrated or elated --As long as your caloric intake is less than the calories you've burned that day --enjoy whatever foods you want. Life is beautiful. We can do this.
Because the American public is used to large portions, restaurants often serve us portions that are twice the amount what we really need so that we don't feel cheated. Therefore, I mentally check out my plate, make an imaginary line across the middle and know that I am taking half of it home for another meal. Recently I heard a tape by that Indian philosopher, Deepok Chopra, who said that we should get to the business of eating when we are hungry. We should not watch T.V. or read or anything else that takes our mind from what's at hand -- eating. The human body needs approximately two hands-full of food to satisfy our hunger. We should eat it slowly, chewing each bite slowly. If we still feel hungry after that point, wait ten minutes and if still hungry, then eat a few bites more. Using this technique should keep us from gaining weight, according to him. "lanric" <@pionet.net>
Exercise in the morning, before breakfast. This will cause your body to burn fat, instead of the stored glycogen. Also, you'll feel real good about yourself the entire day, thus helping you avoid binge eating! Emily <@worldnet.att.net>
I was Twenty pounds over weight and really depressed. People called me fat, and at night I wanted to die. So I joined a baseball team. We practiced every day and I found that with all that time spent playing baseball, going to tournaments and games and practicing, I had less time to binge and snack. It really worked and now I'm happy and healthy! Bruce <@mb.sympatico.ca.com>
I've found that if you drink something hot in the morning, like hot water and lemon juice or a green tea it will knock the gas off your stomach, preventing you from thinking you are hungry when your stomach cramps. LOUVENIA <@bellsouth.net>
Hi, I've been switching between obese and thin all my life. After reading some of these things I thought about one thing that we think sometimes as obese . This apply to obese people that want to loose weight, try to be conscientious but not thin yet or not willing enough yet. One way to make our self feel good about eating a lot or something really fat is the guilt relief technique. It goes this way: You eat a good healthy meal or appetizer , like a nice salad. Then feeling like you did good, watching what you were eating ( low calories stuff ), you go ahead and eat the next part of the meal which is very fat or you eat a large quantity of it. This technique can also be applied on daily basis. A very nice little salad for lunch, did very good so this is an excellent opportunity to eat a disastrous meal for dinner. All the effort of the morning and/or lunch are gone in that fat meal. In summery, because you ate something really healthy during the meal you relieve the guilt of been "cheating" and you can go ahead and fill you face with other stuff during that meal or later. It is not only important to eat low fat and healthy food but to eat just that if you want to loose weight......"Alain" <@mail.vt.edu.com>
There is a weight loss clinic that uses the theories to get your body into the Ketosis mode (where you live off of your fat stored in your body) When you exercise or not exercise, you use the carbohydrates that you have eaten first before the body used the stored fat. If you eat less starchy carbohydrates then your body will start to burn fat sooner. You must eat a lot of protein to keep your muscle from deteriorating. I have also heard that when you exercise, for the first 30 minutes, the body used carbohydrates and after that it burns fat. I hope this is true. I love to lift weights and I get less tired. Just as long as my heart is at it's 75% maximum rate I will burn calores off and I can work out longer. After I lift weights, I love to play a little racquetball to help my heart get some more exercise. My personal trainer told me that a good way to loose weight is to limit starchy carbohydrates at dinner. Eat most of your carbs at b-fast and lunch. Avoid bread and pasta at dinner. MARK <@pacbell.net>
I have a very time with drinking the amount of water recommended, so one way I found that I will drink enough water is to drink a 32oz. glass standing by the kitchen sink. I stay there until I have finished it. With better things to do I am usually not there long. I do this a couple times a day. Good luck to all who are trying to lose weight. <@aol.com>
Take your knife and actually cut your meal down the middle (if it's an extra huge portion, cut into thirds or even fourths.) Sandwiches are easy... they're already cut in half! Eat only one section of the meal, then you can take home the rest and have another one or two meals for lunches or dinners later in the week. Not only do you eat less, but you stretch out the money you spend on eating out. Michell <@aol.com>
Hello; One thing I've found that seems to work for me: Whenever I decide intellectually that I don't want any more to eat (that is ...before I have a weak moment), I get up and brush my teeth. My mouth feels nice and clean, my breath is fresh ...and I'm reluctant to allow it to get it sour again. When I do have a weak moment, I simply think of my mouth, and consider whether or not I'm really hungry enough to ruin that clean feeling I have.... Sue <@teleport.com>
We must also watch how we treat other people when we are in a hurry or are stressed. Pay attention to how you treat the teller at the bank, the cashier at the grocery store, the list goes on. Although you may be in an awful mood, it is very important to realize that you must not take it out on others if they are not the source of your upset. You may think "oh please, I don't have the time or patience to be nice to the insignificant teenager working the cash register". My response to this is "Yes you do" Make the effort, and see and feel the difference it makes in your mood and how you feel about yourself. If you make the effort to be kind to others, even at times of stress, you will feel extremely better about the kind of person you are. So, next time you are in the long line at the grocery store and you are in a hurry, watch how you treat the cashier. Do you smile and say hello, or do you grumble and frown? Being rude will only perpetuate a stressed mood, but being kind will do the exact opposite. Dave <@worldchat.com>
get rid of all the salty foods and add lean mean food like I don't know lean cuisine or something.. and vinegar try to have some of it in your diet it is the best way to burn that fat <@aol.com>
Even though I don't starve between meals. I eat several small meals throughout the day instead of 3 larger ones. A handful of carrots and some yogurt here, a handful of pretzels and an apple there. I seem to be constantly eating ...but what I am eating is healthy, low fat and low in calories. Add several glasses of water to this, and it t eat the same foods day after day, or you will surely burn out! If you have been craving a cheeseburger for a while .....go and have it. Try to eat it during the mid- day, ...and eat low calorie, low fat foods the rest of the day. Constant denial of something you love will not work forever. And since this is NOT a diet ....and instead is a way of life, for the REST AND BEST of your life .....give in every once in awhile. It s ONLY every once in awhile. Bay <@aol.com> A glass of grapefruit juice first thing in the morning helps to burn off fat and along with a piece of dry, whole meal bread will fill you up (as well as taking some time to eat) without any fat. Be careful with certain fruits since some contain very high sugar, eg grapes and tomatoes. Karen <@compuserve.com>
Don't try to change everything in one day : you will give up because it's too much changes in the same time. Also, if you plan to quit smoking, remember that quit and get back too often can mixt up your system. Drink full water and don't crave for anything! See yourself as a winner when seeing others eat or smoke! Watch at yourself and be proud EVERY TIME you win! We are often our own enemy, think of it and be honest with you!!! Stephane <@MAGELLAN.UMontreal.CA.com>
First, let me say that this site is fantastic. I look to it regularly for support. Congratulations to all of us for our weight loss efforts! Anyway, I've always loved to cook, especially complicated dishes, but with my hectic lifestyle, it's usually limited to the weekends. Although I only had 15-20 lbs. to lose, it might as well have been 100, because it was so hard to get motivated, stay motivated, and raise my self esteem enough to care in the first place! After all, isn't it easier to dump 1/2 lb. of cheese over tortilla chips, nuke 'em for 30 seconds and call that dinner than to prepare something healthy? I obsess about food all day long. I love food. But amazingly, when I obsess about preparing *fat free* meals with a huge variety of fresh ingredients, my energy shifts right off of eating and on to the cooking (and the shopping, and the colors and textures of fresh produce, etc. I'm a vegetarian, which helps.) By the time I'm done making several *quality* fat free meals (usually on the weekends), I feel so good about having cared that way for myself that I don't even eat much. Left overs get doled out in work week lunches, thereby eliminating the "let's eat out" temptation! I guess the point is to find a way to shift the focus off of eating and onto something else which is more time consuming and a lot more fun. (By the way, I've been at this for about 6 weeks, and I'm shrinking!!)Stephanie <@cwpb.com>
Here are a couple of tips which seem to work for me 1. Serve your food piping hot - that way you are forced to eat it slower! 2. If you get home starving hungry ready to empty the fridge, plan for it. I nibble on fresh fruit and vegetables while I get my supper ready which means I'm getting an extra portion of fruit and the edge has gone off my appetite by the time I get to eat my evening meal. Lou <@computing-services.oxford.ac.uk>
I am 19 years old and started in early February at 280 lbs.! I am also 6'3", which helps. Most people think I weigh about 240 or so. Anyway, here it is almost a month later and I am down to 257 lbs., which I consider remarkable. I did it by: walking 4 miles every other day, drinking LOTS of water, and eating small portions at meal time, also I learned to like salad very quickly. EOne <@aol.com> J
I keep some carrots with me wherever I go. And I also keep a Victoria Secret Catalog with me. When I workout, I stare at those photos, and picture myself as one of the models. I find skinny women more inspiring than heavy women. It sure has helped me. "Kent" <@tir.com>
I find myself dying to eat all sorts of food when I really don't want to at all. Some times its due to wanting a specific taste. Other times (most of the time) its cause of cravings. I find the more I eat chocolate the more I want it. I used to be a big sweet hater. Every time near Christmas I start eating sweets again. Now I'm addicted. I think that if I cut down it will eventually go away but it is so hard!!! Especially when you want to be thin but your stomach is screaming you to eat more. The feeling is awful. There for I think that you should try to ignore your cravings and then they will eventually start to fade away permanently! maynard <@sympatico.ca.com>
I have a tip for your list, although I don't really want to be credited. Every day that I exercize I put a little foil star on my calendar. It's a silly little thing, but you wouldn't believe the number of times I've made myself exercize because otherwise I wouldn't get my star. Laura <@albany.net>
- Try not to eat 3 hours before you go to bed, and if you are really hungry and feel you really need something, snack on a small bowl of cereal( like Special K,Raisin Bran or Sheddedies) with skim milk- it's healthy with little fat or calories!! Peter <@ns.sympatico.ca.com>
Eat like a King for breakfast a Prince for lunch and a Pauper for dinner. Gidget <@UATC.com>
In times of temptation keep thinking of how good you will feel when you look so much better. It really is a good feeling; especially when people you haven't told comment. The brain ache you are suffering now will be paid back in your sense of achievement. Trust me!! Anonymous <@dcs.hull.ac.uk>
don't know if this was ever wrote in but.... don't eat then exercise. raise your metabolism (sp?) by exercising first; then eat. You'll burn more of what you eat this way .....result: more weight loss. JMin <@aol.com>
My two favorite diet books are "Thin for Life" by Dr. Stephan Gullo, and "Emotional Weight" by Dr. Colleen Sundermeyer. Both are not specifically diet plans, but look at the psychological reasons behind overeating, and are excellent motivators when your will or courage begins to slip. I often read these while I am exercising, waiting for an appointment, or during travel (eliminates the "Why-not, I'm-on-vacation" mentality!). Fiber is also very important (as has been mentioned) in cleansing, feeling full, and maintaining a healthy BM. Who is in the mood to diet and exercise when you are bloated or constipated? Good Luck guys; we are all in this together! Aimee <@aol.com>
1. When you think you are hungry ----ask yourself ---do I want ice cream or would I be just as satisfied with an apple ----if its the apple --then you probably are hungry. 2. When you go to the fridge or cabinet for something to eat ----make yourself do knee bends or some type exercise for a count to 10 ----gives you a chance to really think about what you are about to do -----as well as a tad of exercise/toning. 3. WATER is the key ----most of the time we think we are hungry when in fact we are actually thirsty -------so drink before you eat and then give yourself a few minutes ----before you dive in. Just a few ideas ----that have helped me along the way ----Carol <@aol.com>
Apple cider vinegar is helpful in melting away excess pounds. Simply drink a glass of warm water, with a single teaspoon of apple cider vinegar stirred in, before each meal. It moderates the over-robust appetite and melts away fat. Meemother <@aol.com>
Exercise before eating....not after. your metabolism increases while exercising and is still working hard a while after exercise. What you eat after exercise will burn more efficiently because your metabolism is still running in high gear. also, drinking caffeine drinks will help nudge the hungries away. JMin <@aol.com>
I've found that when I am angry/stressed that I eat because "I don't care"-- you don't care at the time and it's like a private rebellion, and afterwards you feel bad for having done it. I think you need to force yourself to re- focus your attention on something else. SPDAND <@aol.com>
Most of the time , when you think you are hungry , your not , a lot of it is psychological , a trick of the mind and tongue . Play their game . Eat something that your tongue would not agree with if you eat what you want to eat . Like a mint , after that , you won't be in the mood for something to eat ( because you can imagine eating it with the mint taste in your mouth .Works for me ..... <@aol.com> -PS if you want , find a way to condense this tip .
We bought a "Health Walker" and placed it in the living room within view of the television. My new self-imposed rule is that if I am to watch television before 7 pm (I am an avid soap opera fan), then I have to use the "Health Walker" while I watch. Now that the "Health Walker" sits in our living room, the guilt from sitting on the couch is too much to bear, and I refuse to miss my soaps! Needless to say, using the "Health Walker" is a lot better than sitting on the couch. (And I've been watching less television, too! ha ha!) <@classic.msn.com>
If you don't love yourself, loosing weight won't make you love yourself more. You must first love and accept yourself the way you are, then you are ready to loose the weight. I thought that if I got really thin I would be happier, but it actually made me feel worse. People try to conform to society by being thin, when some people can never become that thin without turning to anorexia or bulimia. Jessica P
I am a member of Weight Watchers and the myth of not eating after ^pm is not true. You can eat anytime you want it just depends on what you eat. Eating at 5pm or 11pm has no effect on your weight loss. "Simones" <@classic.msn.com>
These are my diet/fitness tips. I have lost 8 pounds in the last month and a half and I have 12 more to go. This is the first time I'm "doing it right" and I'm proud of my progress, though it has been slow, because I am confident this loss will be permanent. 1. This is a unique idea, but it has REALLY worked for me. I eat the exact same thing for lunch and dinner every day for several weeks at a time ~ and then change my "daily menu" when I get tired of those foods. I chose items that are healthy, nutritionally well-rounded, low-fat, and that genuinely suit my taste buds to prevent me from feeling like I'm depriving myself. This has really helped me because it makes mealtime easy and prevents me from thinking about all the various choices I could make that sometimes leads to choosing the wrong item(s). Also, it really helps with portion control because you know you get to have more of the same thing tomorrow ~ so the desire to eat too much is really eliminated. 2. I resisted the idea of a mid-morning and mid-afternoon snack, but once I took a leap of faith and incorporated this into my routine, it has made a world of difference. It really is true that those small snacks DO take the edge off your hunger and make it much easier to eat sensible portions when mealtime comes around. I also limit the snacks to fresh fruits and vegetables which helps contribute to my nutritional needs as well. 3. I have incorporated the personal philosophy that exercise is an every day thing. In the past I had tried to workout 4-5 times a week and although that's better than nothing, I was never truly able to incorporate exercise as a way of life. The transition to understanding that I need physical activity every single day of my life, even if it is just a short walk in the evening or 15 minutes of lifting weights, is imperative. Thinking you get to skip 2 or 3 days of exercise each week promotes the idea that it's a "chore" that you're required to do as opposed to a "treat" that you get to invest yourself in each day that strengthens your body and heart, and contributes to your peace of mind. Of course there are days that I sometimes have to miss, but those are now the exception; not the rule. 4. Water, water, water!!! That's it. <@aol.com>
When I work out I listen to my favorite music. I make the tapes myself and I use high energy music, this takes my mind off the time counter and calorie counter on the stair machine. Sometimes as I'm getting low on energy a great song will come on and I'm all full of energy again. (I sometimes use a towel to cover the display.) I also use imagery and self affirmations. I picture myself thin and how I will look when I reach my goal I tell myself that I will accomplish my goal and that I'm worth the sacrifice. I keep my mind busy with the music and the positive images. Maria <@mindspring.com>
This is why I eat other than at mealtimes: I have low blood sugar, and sometimes I wait too long to eat and I feel faint, so I cram loads of sugary stuff into me to get my blood sugar up because I am afraid that I will pass out. I also suffer from anxiety attacks, and I find it very hard to distinguish between an anxiety attack and low blood sugar, so whenever I feel symptoms, I just load in the food and hope it cures whatever ails me. Valerie <@gov.nb.ca.com>
Procrastination! I should be studying, the house needs tidying up, I have a report to write ..what better solution than to go grab a bite? "atila" <@inter.net.il.com>
I got Type I Diabetes when I was 23 yrs old and had a tendency to stuff as many sweets in my mouth as possible when no one was around. It was, I suppose, my way of denying that I had the disease, and the fact that everyone told me I couldn't have sweets. I have learned that diabetics can have sweets in moderation, and all carbohydrates are broken down into simple sugars. Reduced fat intake and routine exercise is the key. Oh, and don't forget acceptance of the disease state. <@aol.com>
Found your web site by accident. It is an excellent source of information. More than I had time to look at but I'm sure it helps a lot of people. One tip I don't think was in there is to make homemade soup once a week. You can control amount of calories and salt. Your site is really good Eleni <@gte.net>
As soon as you wake up, look at yourself in the mirror. Imagine yourself thin. This will make you eat right so that you will become thin. Then one day when you look in the mirror, you will be thin. "Eleni" <@gte.net>
One tip I have heard that really works is to eat a banana for breakfast. That's it. It actually is quite filling and it only contains 80 calories. Also I find that eating in a place beside your kitchen helps to control over eating. Packing a small lunch and no change for the vending machine helps me eat healthier food. "Eleni" <@gte.net>
Drinking 64 oz. of water a day can seem daunting, but if you buy a large bottle of water and keep refilling it, you'll be surprised at how easy it is to drink. The only problem with that much water is, you're always running to the bathroom! <@aol.com>
I put my scale in the middle of my (small) bathroom floor, so I practically trip over it every time I go to the bathroom. It reminds me of exactly why I'm on a diet in the first place! <@aol.com>
Instead of loading a baked potato down with butter, sour cream, etc., I've found that putting salsa on it gives the potato a lot of flavor, and you don't feel quite as deprived without the fatty toppings. Sara <@mtsu.campus.mci.net>
I have just one tip: I always carry a picture of me when I was skinny/healthy in my purse, whenever I go to that fatty food I just look at it and it reminds me of where I am heading and what the food won't do for me (get me into that size 5) From Darlene "darlene" <@mci2000.com>
well- here is a message for all you overweight Americans. The secret of being thin is very simple- stop eating pizzas, hamburgers, milkshakes and snacks. All you mommies- make your children healthy food, don't let them eat garbage. Then there wont be a problem when they grow up. All the cheesecakes , pies and stuff is a nice tradition- but look at you- most of you are fat!!! A girl from Europe. <@iur.ut.ee>
Hi. I have a tip for you. DON'T EVER GO ON A STRICT DIET. LOOSE WEIGHT GRADUALLY. 1200 CALORIES A DAY AND EXERCISE FOR 45 MIN 5 TIMES A WEEK WILL DO IT. WEIGH YOURSELF ONCE A WEEK. Eat a 200 calorie breakfast a 300-400 calorie lunch and a 600-700 calorie dinner/dessert. If you slip up forget about it the next day and keep going. If you don't exercise or if you binge the next day too it won't make you loose weight any faster. Also if you think you might have an eating disorder see a doctor right away. Don't think that it will go away by itself. It doesn't!!! KATE <@madisonct.com>
I think an important fact to remember is that I think it is a GOOD thing to lose weight for a husband, wife, etc. Especially if you were thinner when they married you. It's fine to lose weight to be healthier and to feel better about the way you look, but the reasons don't have to revolve around only yourself. I feel motivated to lose weight for my husband because I think he deserves a thinner wife. After all "two shall become one flesh." What one does to one's body affects the other. Weight loss doesn't need to be a selfish goal. A person's weight doesn't only affect that person but their family as well. Just like an addiction to drugs or alcohol. T.P. <@erols.com>
I have found out that from drinking regular coke and switching to icy cold water makes you lose weight really quick, try it :o)
Another reason for eating when you're not really hungry --because who you're eating with is so boring, you have to find some way to interest yourself while you're stuck at the table with them. <@mail.ils.net>
I can't remember where I heard this but I was once told that usually a craving is just something your taste buds just have to have. So the next time you get a craving, especially if it's not nutritious, put a small amount on the tip of your tongue for a few seconds. Wait a few minutes before you take the next bite. The next bite will probably not be as exciting as the first. <@mc.duke.edu>
Many thanks for creating this website, Donn. It is the BEST source of information and inspiration for anyone trying to lose weight. My tip for women is to wear "control" underwear. It makes you feel as if your clothes are a little snug and is therefore a constant reminder to stay on track towards your weight loss goal. I like the suggestion of maintaining a journal of everything you eat. I record calorie and fat content BEFORE I eat it. Sometimes I will substitute a lower fat item when I look at the content, or occasionally I will decide that ice water sounds even better. Keep up the good work Donn and all you (weight) losers out there. <@aol.com>
Here is a diet tip for Diabetics or hypoglocemics, Make sure you eat every couple of hours, even if you are not hungry. Your body goes into semi-starvation and you will start feeling light headed and weak.. I am hypoglocemic and dieting now and you must eat. You have a condition, it may take a little longer than someone else to reach your goal, but stick with it, exercise and eat every couple of hours. <@aol.com>
Hello Steve & Shape Up, I have really been enjoying your web page. Thanks so much for making it available... it is very encouraging. I would like to find out more about the ConQuest plan. I am going to keep reading... I am currently reading the 1,000 dollar challenge. I wanted to pass along 2 tips. When eating out order the dressing on the side and then simply dip your fork into the dressing each time before you put it into the salad. This way you will still get the taste but far less dressing. Also I always try to eat a banana or two in the car on my way to a party or to a restaurant before I eat. I t curbs my appetite and helps me pass up the cheese stick appetizers. (sometimes no amount of bananas can make you pass up fried cheese sticks ...but it works most of the time!). <@aol.com>
Something I just started doing and have lost 10 lbs in one mouth! I only eat when I'm hungry, and only half of what's on my plate. I eat what ever I want, and always, always eat at the table! Here is another tip: Turn the heat down in your bedroom ( at night), your body will burn more calories to stay warm. When your watching TV, get up and exercise a little bit ( sit-ups, push-ups) in the commercial breaks. from Isabelle "Rod" <@chatham.tds.net> P.s.: This is a very good homepage, I like it a lot.
I weigh myself in the morning and at night. This helps me the next day to control what I am eating and to reach my goals. <@aol.com>
Make a goal to fit in a certain size in a certain amount of time. Find a cute skirt or pants in that size. Work towards it. Each time you want to cheat on you diet think of how cute you will look in that new outfit. Each week you loose wait put some money in a jar to save for it. Every once in a while, go try it on to measure your progress. When you fit in it comfortably, buy it! Remember try to find rewards other than food. From: Tiffani S. Stevenson <@inconnect.com>
I live by myself so find it's easy to snack instead of eating regular meals. I also don't like house cleaning since its also for myself. I find if I make myself do a before a snack I don't snack nearly as much it's more fun to get the housework done-just a motivational game I play. "FRANKIE" <@cyberhighway.net>
One of my main reasons for eating when I'm not hungry is when others want you to go out to dinner for casual chit chat. I always tend to gain weight when I make new friends and I want to get to know them more. So what do we do We got out to eat. It's the same when I am dating. I start going on dinner dates and when you suggest just a movie they talk you into just getting a little bit or a romantic dinner. I sure hope that have success. You know that people say that it is hard being fat all your life. Well, it's just as hard when you used to weigh a tiny 100 lbs. and know your a big 140lbs. at 5". I will be paying close attention to your Home Page from now on "I" think it's great. <@aol.com>
I THINK YOUR PAGE IS GREAT. I LOST 30 POUNDS THIS YEAR, BY WALKING 3 MILES A DAY AND WORKING OUT WITH DENISE AUSTIN...I THINK THAT PEOPLE SHOULD GIVE HER WORKOUTS A TRY, THEY ARE GREAT AND YOU SEE THE RESULTS FAST. THE INCHES JUST MELT OFF. KERI <@aol.com>
Something my stepmother said to me once when I was pigging out on junk food was: We eat to live, not live to eat. I wrote that down and hung it on my refrigerator, and it helps a lot!! <@aol.com>
Two tips that worked for me losing 60 lbs over 2 yrs. When tempted to eat wrong things, ask youself ...."do I want to be thin or would I rather eat this cookie" ( or what ever is tempting you). I would occasionally allow myself a dessert...BUT it had to be worth it. ( a dessert I really liked the best) Also if people know you are dieting ...they watch you!!! You tend to be more careful ...plus when they praise you for your abstinence ....it feels good!!! Linda In NC <@aol.com>
Hi Don, Just lately I have opened a shop, and I find that I am sitting on my back-side for most of the time, in which i have felt very lazy & unfit, as i used to be quite a fit person, I have a 5 year old child which loves to play on the trampoline every nite after school, in which i always join her because it is very good exercise, but can you tell me how good, and how to achieve the best for my health and body. (26/f) <@aol.com> thanks Tina.
Make your food portions gradually smaller and smaller until you're not overeating. There's no such thing as your stomach shrinking, but your body does become accustomed to eating the smaller portions and you actually feel full. For example, if you regularly eat 3 slices of pizza, just eat 2. <@aol.com>
Because my Tummy hurts. I've found that I have an acid stomach, and the feeling that I get from that is like that of hunger. So, I grab a snack. Usually I reach for something Chocolate or a Cola the two things that make it worse! The feeling goes away for a half hour or so then I'm in the same position I was in. Figures. Good Dieting, Mark <@aol.com>
I just wanted to comment on the exercise aspect of living a healthy life. I think that it is important (as many people have pointed out) to do something that YOU enjoy. I have recently come to the realization that I am a "jogger", not a "runner". I don't run fast, but I enjoy jogging (something faster than walking). I was exercising with a friend who "runs", and while I ran faster when I ran with her, I did not enjoy it. Getting there faster doesn't mean better. I also enjoy my gym (the kind I pay monthly for). I tried to aerobics with a tape, but never found the right one, and got bored easily, but actual people in a class helped motivate me. Gyms are not just for "muscle heads". I vary my exercises, from jogging to walking to aerobics with some sit ups and strengthening exercises with light weights (not all in the same day, throughout the week ...whatever feels "right" that day). I find this enjoyable, and don't "dread" working out, because I just do what I am in the mood for. A treadmill is nice for the hot Texas summers when running outside is just asking for heat exhaustion most of the daylight hours. Good Luck! Melia <@rens.com>
If you have to have sour cream with your baked potato, try this. Add lemon juice to no fat cottage cheese. It works. Really tastes exactly like sour cream. "Patnesky" <@amaze.net>
picture yourself getting made fun of or getting stared at. <@aol.com>
Why I'm eating when I'm not hungry ? It's true for me too that it's often when I'm thirsty. So now I keep a bottle with bubble water in my pocket. But if I add chocolate after my meal, or if I don't have enough of a little portion of meal I like, it is because of my need of LIFE. I have to feel saturated by a taste to be satisfied, I think it's because my life has not enough taste... Patricia <@pne.unil.ch>
Even though I am overweight I still have found some helpful tips. Here are two of them ----------------------------- On hot summer days. Instead of going for ice cream, bring out the ice cubes. This will help you if you have the munchies, keep you cool and it's free !...Kali-Ma ------------------------------------------ A helpful key for minimizing your food intake is this. At meal time. Eat off a sandwich plate instead of a dinner plate. Drink a glass of water before you eat and also drink one AFTER you eat. This helps if you don't feel quite full after eating. After a while, your mind AND stomach will get used to the smaller amount and you don't have to feel guilty about eating everything on your plate...Kali-Ma --------------------------------------------- There you go*S* <@unforgettable.com>
What a cool page ..thanks Shape Up!! Something that has been helping me is to be dropped off 2 miles from home 3 times a week at our Post Office, by my friend. We live out in the country and there are no cabs or buses so I HAVE TO WALK HOME!!!! If I tell her I don't feel like walking she knows I'm full of it and she takes off and leaves me so I have NO EXCUSE!! I am at 280 now. When we started doing this I was 297. That was 6 weeks ago. Not bad. I take my water bottle and an umbrella to keep the sun off. Good luck to all.Diane <@aol.com>
When dining out and your meal is served, ask the waiter for a "take home box" and before eating one bite, place half of your meal in the box; close lid and set aside ...do take it home for the next day treat! When storing leftovers in the refrigerator, those that are healthy, place in clear containers and in the front of shelves, preferably at eye level. Those not as nutritious, place in dark containers and below eye level and in back of the refrigerator ....or cover with foil. <@webtv.net> (Paul)
Tired- my number one reason for eating when I'm not hungry is when I feel beyond sleepy yet am unable to doze off. For example; it's the middle of the day and I'm at work. I feel so tired all I want to do is eat. Michelle <@pacbell.net>
CHEW GUM!!! I can't stress this enough! When I want to eat but am not really hungry, gum gets rid of the craving because most of the time I usually just want to taste something. But make sure it's sugar-free, otherwise you are defeating the purpose... April <@pacbell.net>
I've begun the first steps in weight loss.... It began with research (which is how I found this EXCELLENT page)... and now I'm in the early stages of changing my eating and exercise habits. I already have a tip for others that has helped me: Bookmark this page and check it every day. Reading other's comments, seeing the articles, hearing success stories... it all keeps you focused and motivated. "Jamie " <@Maritz.com>
Dear ShapeUp, I am Dr. Ahmed R. Marzouq a plastic surgeon. This is the first time visiting your page about fitness and dieting , I really found it so interesting and so useful for those who want good healthy life . So for this I would like to add a very important fact about the breakfast meal which is: Always try to eat a sugary breakfast (simple sugars) because our brain cells only use glucose as a nutrition, on the other hand if this meal is skipped the body cells would think that you are on a starvation so all you eat will be stored as fat ,will not be kidding if I say also the water you drink... So simple breakfast is of great importance <@hotmail.com> DR.AHMED
Dieting only takes two things really. PATIENCE and DETERMINATION. If you want to lose the weight bad enough, you will. I hate the word DIET though. I think people think of it all the wrong way. You shouldn't just say that you want to lose weight and then eat low-fat, fat-free, or hardly anything for a few weeks. That'll never work, sure when you step on the scale the numbers will be lower. But you only lost muscle!! And you will definitely gain the weight back. What you need to do is get on a low fat and low calorie "diet" forever. Make a resolution to eat healthy all the time. Not just until you lose the extra pounds, but all the time. There are so many good recipes, you can easily do it. Also, make sure you exercise so that you are burning fat and not muscle, you will be strengthening your muscles instead!! From ...You can do <@aol.com>
A great help when dieting is too eat low calorie food. Toffuti, 30 calorie teddy bear chocolate lollies are a godsend. Fat free, milk free, sugar free, but TASTY!! Also flatbreads- three wedges for 70 calories, and Options, instant chocolate for 40 cals. Simply Snack rice cakes "Sparkle" <@email.msn.com>
Walking seems to work for me. I enjoy the activity to begin with. It can be done just about anywhere and depending on the climate can be done at anytime. I only see weight loss when I walk more than three miles a day. I'm up to eight miles a day. You don't have to cover the distance all at once. I do a 2-3 mile walk in the morning and evening. During the day, at work, I try to do three 1 mile walks. Besides losing the weight I feel great and hardly ever get sick. My eating habits seem to be cleaning themselves up on their own. I don't eat as much, I eat almost no snack foods, and I enjoy what I eat much more these days. I also sleep less and sleep better. Rod <@ibm.net>
This weight loss tip was helpful to me when I wanted to lose 15 pounds recently. I had a pair of blue jeans that I used to be able to wear when I was at my desired weight. When I gained weight and could no longer get into them the way I used to I decided to go on a diet. What I used to do was keep a diary of everything I ate and really stuck to it for about a month and a half. I made a vow to only weigh myself every two weeks on a Monday. By doing this it gave me something to look forward to and also I wanted to continue my diet to see if I could lose more weight than I had lost in the previous two weeks. And also, I would try on those particular pair of blue jeans every time I would weigh myself. And each time I would find that the jeans would fit better and better and that also gave me inspiration to keep going. By the way, I enjoy reading other tips from other people and have found that some have been very useful and interesting. Thanks "Angie" <@dcr.net>
Awesome tips! One of the things that helps me when I have an insatiable craving is to have a bowl of cereal with 1% milk. It seems to satisfy both my sweet tooth, and my "crunchy stuff" cravings with little guilt. I also will often have cereal as a meal when my family is eating a more fattening meal. I was also able to loose 30 pounds and keep it off for years by switching to diet soda and sugar free kool-aid, rather than my usual 6-10 cans of soda a day, saving myself 1200 or more calories. Water is also excellent. I feel it's not worth it to "waste" my daily calories by drinking them. I'd much rather eat the calories! I have already bookmarked this site, and will return often!!!!!! Pat and Sharon <@rea-alp.com>
Truthfully, a lot of people eat when they are not hungry because they hate themselves. They probably don't realize it, but if they look introspectively that is what it is about. Guilt for something they did or didn't do, how they treated people, just being alive, etc. If they love themselves first, no one's lack of loving them can affect them and if they realize that they did the best they could at the time they did whatever they did and with the knowledge they had, they could learn to forgive themselves. Someone once told me it was just a slow suicide. I took care of myself and dropped 20lbs. "Kim" <@astramerck.com>
* Stop eating rice and pasta, only have meat and vegetables. Exercise regularly, do abdominal and sit-ups just before bed. "Leiba" <@interim.com> F
HI, READERS I HAVE FOUND THAT IF YOU EAT A MEAL LATE SAY ABOUT 8:00 P.M. THAT YOU WAKE UP THE NEXT MORNING HUNGRIER, THEN WHAT YOU WOULD USUALLY BE AT THAT TIME IN THE MORNING. <@aol.com>
If you are craving something salty or sweet, eat a small amount during lunch. This will satisfy the craving and also give your body time to work it off. <@aol.com>
Hello, I eat many small meals a day. 1. Divide foot into small containers rather than eating at one time and eat up to 8 times a day while keeping calories about the same. After a while, the constant eating becomes a chore and you want to eat less often. If you don't increase amount you eat at a time, this enables you to comfortably reduce amount you eat. 2. If you use Metamucil or similar product for your stomach, take it shortly before you eat. 3. Check. Many fat free and low fat products are lower in calories. If you use them you can cut calories --unless you make the major mistake of thinking you can eat more because they are low fat or fat free. "Carl" <@twave.net>
Dear ShapeUp, I have really enjoyed reading your web page, and I particularly enjoy hearing about other's people's experiences. Personally, I have one tip that has made me enjoy cooking low-fat a little bit more. I don't really like the taste of PAM, but putting some olive oil in a spray bottle and then cooking with it not only tastes better, it is also more natural. I also do this for my own homemade salad dressings (basically an oil and vinegar with spices combination). This homemade version of olive oil spray is great for sautéing veggies! Hope this helps, <@ix.netcom.com>
When you are hungry in the evenings, make yourself a cup of hot herb tea with a little nonfat milk and sweetener. Make a cup of decaf coffee with nonfat milk, cinnamon and sweetener. Another trick is to make air popped popcorn, add a little salt, and have it with a diet soda. You will be full and won't have cravings for more fattening things. <@aol.com>
Depression will do that to you if your depressed you just want to eat and people think that food will take away the problem when it really is just making your weight a problem sure maybe it will take the problem away for a few minutes but not long enough and your just going to have another problem later in life with the weight you gain from eating from depression <@aol.com>
Dear ShapeUp, I love to learn about new ways to loose weight. I heard this saying on the Camilla Scott show "Nothing tastes as good as thin feels". I strongly recommend having this saying on the fridge. It will give you the will power you need to stay away from the high fat foods. "Steve and Melanie" <@isys.ca>
In Marilyn Thelen's book Sew Big she tells us to get a good look at our body so we know what we have to dress. She playfully recommends putting a bag over one's head with "peep" holes to make it easier to examine one's own naked body. Truth: when we already have a weight problem, looking at our own nude body is difficult. Be critical and take inventory, however, love yourself as you are because changes do not happen instantly! I am one of the folks who battled for years and finally had bariatric surgery to lose weight. I have not yet reached my optimum goal weight, and I still struggle with all the temptations. I have even "outsmarted" my new tool to some degree-which is resulting in frustration. It is time to get back on the stick and be more diligent in following the rules. Having a weight problem is like being an alcoholic ---success one day at a time. "Susan" <@corecom.net>
I have a line graph (my progression chart) on the kitchen wall that shows how much weght I am losing. If I keep losing weight, the line goes downward and reminds me of my progress. I also have a graduation photo above my chart when I was a lot healthier. That motivates me as well! <@cybertours.com>
For those who enjoy ranch dressing but don't like the fat free stuff, try mixing about a tablespoon of light ranch (about 7g of fat for a 2 tbsp. serving) with a table spoon of fat free Italian ( no fat and only 25 calories per serving!!!) It makes a great light dressing for a big salad! <@joshuanet.com> Marie
If you know of other general tips for losing weight in general, please e-mail Donn at donn@shapeup.net, and he may add them to the list. THANKS! ShapeUp.Net.
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