Prothinspo has served millions we
are the McDonalds of
Thinspiration.. last checked hit
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are the McDonalds of
Thinspiration.. last checked hit
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| Welcome to Pro-Thinspo/ Prothinspo/PROFITSPO... Prothinspo was voted the number 1 site in the world for Tips and Tricks to Weight loss... Prothinspo also has the largest selection in the world of diet, exercise and celebrity and supermodel weight loss With a thinspiration gallery to keep you motivated visually and Special Tips and Tricks to weight loss from Jodee the Queen of this scene... |
A Spray Mist Crave Controller Is Diet Defense... It has been all over
the runways this season... models are spraying what seemed to be
mouth spray to cleanse and refresh the breath was really
homeopathic and helps you reduce hunger cravings!!! Everyone
was spraying into their mouths this rapid-released formula that is
used to reduce hunger cravings quickly.
As a model before a show I can tell you that you really can't eat...
not before a show, it can quickly change your body. So the no eat
policy reigns strong.. but what to do if you are just craving??? Pills
are sometimes to obvious and people can take note, so spray a
little spray and no one is the wiser....
This product I chose because....Each spray delivers a highly
concentrated dose of supplements to help control cravings and
suppress your appetite. Unlike pills sprays use micro-size
droplets directly into the mouth to start working quickly and yes it
is fresh tasting....Crave Control starts to work in minutes without
making you jittery or nervous. It's safe, effective, convenient, and
easy to use... really easy to use.
You can just stick it in your bag or jacket pocket and when you
start to Crave and need Control you just spray it!!
As always .....I will always tell everyone.....The healthy way to lose
weight is to exercise, choose healthy foods, control food portions
and drink 6−8 glasses of water a day. Limit the number of calories
you eat every day and/or increase your daily physical activity....
added supplements are a benefit to these lifestyles.
Crave Controller is your Diet Defense is not habit-forming, and has
no side effects.
You should always consult your doctor before you take any dietary
supplement if you are being treated for a medical condition.
read more... click here.
the runways this season... models are spraying what seemed to be
mouth spray to cleanse and refresh the breath was really
homeopathic and helps you reduce hunger cravings!!! Everyone
was spraying into their mouths this rapid-released formula that is
used to reduce hunger cravings quickly.
As a model before a show I can tell you that you really can't eat...
not before a show, it can quickly change your body. So the no eat
policy reigns strong.. but what to do if you are just craving??? Pills
are sometimes to obvious and people can take note, so spray a
little spray and no one is the wiser....
This product I chose because....Each spray delivers a highly
concentrated dose of supplements to help control cravings and
suppress your appetite. Unlike pills sprays use micro-size
droplets directly into the mouth to start working quickly and yes it
is fresh tasting....Crave Control starts to work in minutes without
making you jittery or nervous. It's safe, effective, convenient, and
easy to use... really easy to use.
You can just stick it in your bag or jacket pocket and when you
start to Crave and need Control you just spray it!!
As always .....I will always tell everyone.....The healthy way to lose
weight is to exercise, choose healthy foods, control food portions
and drink 6−8 glasses of water a day. Limit the number of calories
you eat every day and/or increase your daily physical activity....
added supplements are a benefit to these lifestyles.
Crave Controller is your Diet Defense is not habit-forming, and has
no side effects.
You should always consult your doctor before you take any dietary
supplement if you are being treated for a medical condition.
read more... click here.
| Caffeine Supplements Today’s urban warriors are much the same. Ginseng, caffeine and Eastern medicine are still being utilized. Now as it was then, you are no where without the basics namely sleep, smart eating and exercise. First aim for at the minimum 6hours of sleep a night, for some a brief nap may lead to greater alertness and productivity. Pack in energy-promoting foods. The definition of energy is calories so make them count. Veggies provide fiber, vitamins and nutrients. Nutrition bars are a great source as well ... Caffeine is America’s most popular drug some 85% of Americans drink coffee or some type of caffeinated product. Americans usually are not the healthiest of the planets people there are better choices to make. South Central America they use a product called Yerba Mate and Guarana. West Africa the caffeine choice is kola nut and leaf. Caffeine works by stimulating the nervous system to speed up the heart rate, raise blood pressure and rev up the metabolism (helping the body lose weight.) It also heightens alertness and concentration... The facts about "Carb" depleting You cannot completely delete "carbs" from your life. You need them to keep energy and focused. Their are many diets and products on the market today that can confuse anyone. Even someone who actually knows! Buy yourself all the tools you need to attain your goals. With any lifestyle it takes investment. The good thing about this change in lifestyle is that you save money on food and spend your money on a lifetime of self satisfaction. Pick out a great measuring tape maybe an electric one and body fat counter. Always have an accurate Scale buy a diet book that has foods in it that you like. I I sell a lot of my favorite thinspo products (click here) few sites are dedicated to the aspects of calorie restricting lifestyles now I have a section for Cellulite, Fasting Products and my own line of Hydroxy ..... ya know only the best quick weight loss products and stuff! Check out my sample pack of products that all work together.... click here.. HYDROX PRODUCTS AND WHY THEY WORK: These super diet pills make weight come off fast. They create a thermogenasis effect in the body causing it to burn fat faster by using the bodies heat. This also causes the body to remove excess water from the body. Most of these products I have tried and lost weight but not as much as I had heard I could... so I investigated the situation and found the right mixture of all of the extracts and have started my own product line. To find out more please click here. BODY CLEANSES Body cleansers work because they clean the body of the toxins it is holding. If the body is holding to many toxins it does not lose weight rapidly or work efficiently. I am sure you have heard about all the new teas and cleansers. They do work. You need to find one that works for your needs. Become a Prothinspo Member... get the products and the support with emails and visualization techniques... click here.. MORE TIPS TO HOW THIN PEOPLE STAY THIN, CLICK HERE. Answers to your diet supplement questions. Okay, if you are dieting and find yourself binging or purging .. try the Prothinspo hoodia pop sample and see if it works for you. If you are dieting and every once in awhile you find yourself craving something use Prothinspo crave control to prevent those moments. If you wake up with coffee and feel full until mid afernoon and then go crazy.. try Prothinspo super slim shots. The #1 weight loss product in the world is Prothinspo Hydroxy it is the strongest weight loss supplement. If you are someone who eats right and works out but doesn't seem to move the scale use Prothinspo BS or BSP. If you have cellulite and belly fat that will just not go away from diet and exercise than the Prothinspo Chadebugre is best for you. The great thing about the products is that they can be alternated and used together. Always start by doing a colon cleanse first for maximum weight loss. click here. If you have questions please contact me for further help... Click here. The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18. © 1993 to date 2013 to date profitspo, thinsporation, profitspo.com, thinsporation.com Prothinspo LLC, Pro-Thinspo LLC. com, Prothinspo.com and Prothinsposhop.com All rights reserved. "PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved. All content on this website should be considered for entertainment purposes. |
ONLY ON PRO-THINSPO DOES THIS PRODUCT COME WITH DIET,
EXERCISE, DIET JOURNAL, MEASURING TAPE, MEASURING CHART AND
FAT BURNING FOOD LIST AND EMAIL BOOKS AND MORE TO KEEP YOU
MOTIVATED AND ON TRACK TO KEEP YOU FOCUSED AND CLOSER TO
REACHING YOUR GOALS EVERYDAY!!
EXERCISE, DIET JOURNAL, MEASURING TAPE, MEASURING CHART AND
FAT BURNING FOOD LIST AND EMAIL BOOKS AND MORE TO KEEP YOU
MOTIVATED AND ON TRACK TO KEEP YOU FOCUSED AND CLOSER TO
REACHING YOUR GOALS EVERYDAY!!
| Hi-Potency Hoodia Liquid tastes great 500MG Per Serving—NOT Bitter or Watered-Down Like the Others |
| INSIDE THE USA AND CANADA PLEASE USE BUY NOW BUTTON BELOW |
| OUTSIDE THE USA PLEASE USE BUY NOW BUTTON BELOW |
LOOKING TO LOSE WEIGHT 84% FASTER? THIS WORKS AND WORKS
FAST GET YOURS TODAY AND WATCH THE POUNDS ND FAT MELT
AWAY QUICK... READ MORE BELOW
Hoodobia® Hi-Potency Hoodia Liquid
is rated the # 1 diet product in the world for one simple reason...
Highest Ratings
Hoodobia®Hi-Potency Hoodia Liquid is a new, exciting and powerful nutritional supplement that suppresses your appetite like
no other product.
It solves your weight problem at its source simply by stopping your craving for food—and it does it with remarkable speed!
Hoodobia® Hi-Potency Hoodia Liquid is rated #1 by users everywhere because:
It does not depend on your ability to digest hoodia
It's the fastest, most effective weight loss supplement available
It represents the actual chemistry of the plant more closely than any other
Plus, it contains no caffeine, ephedra or synthetic agents. Nor does it produce jittery or shaky feelings. Hoodoba® Hi-Potency
Hoodia Liquid will not affect sleep, so it is perfect for curbing those difficult late afternoon and nighttime cravings.
Highest Potency
Aside from being the chosen modality and method of use for most herbalists and specialists, liquid hoodia is preferred for its
unequalled potency. By doubling the strength from 250MG/ML to 500MG/ML of hoodia per serving, Hoodoba® P Hi-Potency
Hoodia Liquid takes it up another notch, allowing you to achieve optimal effectiveness for maximum weight loss results.
Longest Lasting
With this product, there is no skimping or "less is more" hogwash story. Quite simply, Hoodoba® Potent Hoodia® Hi-Potency
Hoodia Liquid pure lab tested South African Hoodia liquid gives you double the strength and therefore double the length of
effectiveness!
Speed and Absorption
Liquid preparations are not only easier to absorb and digest, they also allow for speed and versatility. Hoodoba® Potent
Hoodia® Liquid takes just 5-10 minutes to tell the neurons in the brain to start firing the "feel full" signals necessary to
reduce your appetite.
Easy to Use
A few tiny drops of hoodia liquid is all you need. Simply place a few drops of the great tasting liquid beneath the tongue and
hold it there for 30-60 seconds. Then, follow with a large glass of water. It may also be taken in a glass of water, sugar-free
juice or apple sauce, or in a smoothie. However, when taken sublingually (held beneath the tongue), nothing beats Hoodoba®
Hi-Potency Hoodia Liquid.
100% Alcohol Free
Not only is Hoodoba® Hi-Potency Hoodia Liquid pure lab tested South African Hoodia liquid, it is also 100% natural and 100%
alcohol free, unlike other inferior brands.
Pleasant Taste
The liquid preparation has an advantage in that the taste actually contributes to and amplifies the appetite suppression effect
of the herb. The therapeutic aspect of the plant is further enhanced when used sublingually (under the tongue).
More for your Money
It's not often that a weight loss product gets this kind of attention, but the results speak for themselves. Hoodoba® Hi-Potency
Hoodia Liquid gives you more hoodia for the money. And it can’t be beat when it comes to speed, potency, volume and
effectiveness. What more could you ask for?
Hoodobia® Potent Hoodia® Hi-Potency Hoodia Liquid is made from 100% pure, fresh, premium South African hoodia stock -
NO Fillers, NO Extenders, NO Bulking Agents, and No Alcohol.
SEE BEFORE AND AFTER PHOTOS AND READ TESTIMONIALS
CLICK HERE.
FAST GET YOURS TODAY AND WATCH THE POUNDS ND FAT MELT
AWAY QUICK... READ MORE BELOW
Hoodobia® Hi-Potency Hoodia Liquid
is rated the # 1 diet product in the world for one simple reason...
Highest Ratings
Hoodobia®Hi-Potency Hoodia Liquid is a new, exciting and powerful nutritional supplement that suppresses your appetite like
no other product.
It solves your weight problem at its source simply by stopping your craving for food—and it does it with remarkable speed!
Hoodobia® Hi-Potency Hoodia Liquid is rated #1 by users everywhere because:
It does not depend on your ability to digest hoodia
It's the fastest, most effective weight loss supplement available
It represents the actual chemistry of the plant more closely than any other
Plus, it contains no caffeine, ephedra or synthetic agents. Nor does it produce jittery or shaky feelings. Hoodoba® Hi-Potency
Hoodia Liquid will not affect sleep, so it is perfect for curbing those difficult late afternoon and nighttime cravings.
Highest Potency
Aside from being the chosen modality and method of use for most herbalists and specialists, liquid hoodia is preferred for its
unequalled potency. By doubling the strength from 250MG/ML to 500MG/ML of hoodia per serving, Hoodoba® P Hi-Potency
Hoodia Liquid takes it up another notch, allowing you to achieve optimal effectiveness for maximum weight loss results.
Longest Lasting
With this product, there is no skimping or "less is more" hogwash story. Quite simply, Hoodoba® Potent Hoodia® Hi-Potency
Hoodia Liquid pure lab tested South African Hoodia liquid gives you double the strength and therefore double the length of
effectiveness!
Speed and Absorption
Liquid preparations are not only easier to absorb and digest, they also allow for speed and versatility. Hoodoba® Potent
Hoodia® Liquid takes just 5-10 minutes to tell the neurons in the brain to start firing the "feel full" signals necessary to
reduce your appetite.
Easy to Use
A few tiny drops of hoodia liquid is all you need. Simply place a few drops of the great tasting liquid beneath the tongue and
hold it there for 30-60 seconds. Then, follow with a large glass of water. It may also be taken in a glass of water, sugar-free
juice or apple sauce, or in a smoothie. However, when taken sublingually (held beneath the tongue), nothing beats Hoodoba®
Hi-Potency Hoodia Liquid.
100% Alcohol Free
Not only is Hoodoba® Hi-Potency Hoodia Liquid pure lab tested South African Hoodia liquid, it is also 100% natural and 100%
alcohol free, unlike other inferior brands.
Pleasant Taste
The liquid preparation has an advantage in that the taste actually contributes to and amplifies the appetite suppression effect
of the herb. The therapeutic aspect of the plant is further enhanced when used sublingually (under the tongue).
More for your Money
It's not often that a weight loss product gets this kind of attention, but the results speak for themselves. Hoodoba® Hi-Potency
Hoodia Liquid gives you more hoodia for the money. And it can’t be beat when it comes to speed, potency, volume and
effectiveness. What more could you ask for?
Hoodobia® Potent Hoodia® Hi-Potency Hoodia Liquid is made from 100% pure, fresh, premium South African hoodia stock -
NO Fillers, NO Extenders, NO Bulking Agents, and No Alcohol.
SEE BEFORE AND AFTER PHOTOS AND READ TESTIMONIALS
CLICK HERE.
| BUY YOURS TODAY USE THE BUY NOW BUTTONS BELOW... PAYPAL AND ALL CREDIT CARDS AND CHECKS ACCEPTED |
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People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took
Prothinspo's Hydroxylim/ Diet Slim...I chose this product because of two studies.... The first studied showed
a more rapid and effective weight loss than other diet products.This study set out to determine the efficacy
of a calcium/potassium salt of 60% HCA extract from Garcinia cambogia alone and in combination with niacin-
bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in human
volunteers. I know blah blah, but In a double-blind fashion, 60 moderately obese individuals were
randomly assigned to three groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from Garcinia cambogia.
Group 2 received the Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet, participated in supervised walking
five times per week, and took their assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating changes in bodyweight, body
mass index (BMI), appetite, blood lipids, and markers of fat oxidation.
After 8 weeks, Group 1 lost an average of 10 pounds, Group 2 lost 12.54 pounds, and the placebo group
lost 3.53 pounds. At 8 weeks, both Group 1 and 2 were found to have lost significantly more weight than
the placebo group. A reduction in appetite was also demonstrated in both Group 1 and 2. In addition, both
Group 1 and 2 showed a significant increase in indicators of fat breakdown. It was concluded that
supplementation with the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound chromium, and
Gymnema Sylvestre Extract can help people with weight management. Very Cool Huh? So there is more...
The next study was an 8 week study....In this 8-week, randomized, double-blind, placebo-controlled human
trial, 30 moderately obese subjects were divided into three groups. Group 1 received just the
calcium/potassium salt of 60% HCA extract from Garcinia cambogia. Group 2 received Garcinia cambogia
extract, chromium polynicotinate, and Gymnema sylvestre extract. Group 3 received a placebo. All subjects
were placed on a 2000 kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to 60 minutes
prior to meals; and participated in supervised walking five times per week. At the end of 8 weeks, Group 1
lost, on average, 12.1 pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average, 3.06
pounds. At the end of the study period, weight-loss values in both Group 1 and Group 2 were significantly
greater than in the placebo group. Moreover, the placebo group showed a slight increase in food
consumption, while the HCA groups both showed a significant reduction in appetite compared to placebo.
Based on the results from this study, it was concluded that the unique HCA extract used in this trial, either
alone or in combination with Gymnema Sylvestre Extract and niacin-bound chromium, is effective in
helping control appetite, increase fat oxidation, and promote weight loss.
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site...
Please try this product for yourself if you are looking to lose weight 65% faster, click here.
Prothinspo's Hydroxylim/ Diet Slim...I chose this product because of two studies.... The first studied showed
a more rapid and effective weight loss than other diet products.This study set out to determine the efficacy
of a calcium/potassium salt of 60% HCA extract from Garcinia cambogia alone and in combination with niacin-
bound chromium and a standardized Gymnema Sylvestre Extract on weight-loss parameters in human
volunteers. I know blah blah, but In a double-blind fashion, 60 moderately obese individuals were
randomly assigned to three groups.
Group 1 received just calcium/potassium salt of 60% HCA extract from Garcinia cambogia.
Group 2 received the Garcinia cambogia extract, chromium polynicotinate, and Gymnema sylvestre extract.
Group 3 received a placebo. All subjects received a 2000 kcal/day diet, participated in supervised walking
five times per week, and took their assigned test supplements 3 times daily, 30 to 60 minutes before meals.
Test measurements were then performed throughout the study, evaluating changes in bodyweight, body
mass index (BMI), appetite, blood lipids, and markers of fat oxidation.
After 8 weeks, Group 1 lost an average of 10 pounds, Group 2 lost 12.54 pounds, and the placebo group
lost 3.53 pounds. At 8 weeks, both Group 1 and 2 were found to have lost significantly more weight than
the placebo group. A reduction in appetite was also demonstrated in both Group 1 and 2. In addition, both
Group 1 and 2 showed a significant increase in indicators of fat breakdown. It was concluded that
supplementation with the combination of (-)– hydroxycitric acid (HCA-SX), niacin-bound chromium, and
Gymnema Sylvestre Extract can help people with weight management. Very Cool Huh? So there is more...
The next study was an 8 week study....In this 8-week, randomized, double-blind, placebo-controlled human
trial, 30 moderately obese subjects were divided into three groups. Group 1 received just the
calcium/potassium salt of 60% HCA extract from Garcinia cambogia. Group 2 received Garcinia cambogia
extract, chromium polynicotinate, and Gymnema sylvestre extract. Group 3 received a placebo. All subjects
were placed on a 2000 kcal/day diet; ingested the assigned test supplements 3 times daily, 30 to 60 minutes
prior to meals; and participated in supervised walking five times per week. At the end of 8 weeks, Group 1
lost, on average, 12.1 pounds. Group 2 lost, on average, 14.99 pounds. Group 3 lost, on average, 3.06
pounds. At the end of the study period, weight-loss values in both Group 1 and Group 2 were significantly
greater than in the placebo group. Moreover, the placebo group showed a slight increase in food
consumption, while the HCA groups both showed a significant reduction in appetite compared to placebo.
Based on the results from this study, it was concluded that the unique HCA extract used in this trial, either
alone or in combination with Gymnema Sylvestre Extract and niacin-bound chromium, is effective in
helping control appetite, increase fat oxidation, and promote weight loss.
Aftter reading both of the studies and actually using this product
I am proud to sell it on my site...
Please try this product for yourself if you are looking to lose weight 65% faster, click here.
FOLLOW US ON TWITTER..CLICK HERE. FOLLOW ON STUMBLE.. www.stumbleupon.com/stumbler/celebritythin FOLLOW ON TUMBLR.. CLICK HERE. BACK TO HOME PAGE FOR TODAYS POSTS AND UPDATES, CLICK HERE! |
| PLEASE SHARE USE BUTTON BELOW. |
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| BUY WORLDWIDE USE "BUY NOW" BUTTON BELOW |
Sniff yourself some CONTROL...
Appetite Control
The Appetite Control Scent Inhaler is a natural appetite
suppressant. It provides an intelligent, drug-free way to
manage your weight, combat food addiction and overcome
obesity through reduced caloric intake. The pure essential
oils were selected by Earth Solutions specifically for their
known benefits in helping to control hunger and suppress
the appetite as an aid to weight loss. This combination of
oils is particularily helpful with appetite issues as they relate
to under eating concerns such as anorexia and bulemia.
Directions
To get the most from Affirmation Oils and Affirmation Scent
Inhalers, consumers are encouraged to smell their scents
often, as well as to repeat their affirmations to reinforce self
empowering, progressive thinking habits. Affirmations work
on the mental level. Affirmations, recalled through olfactory
stimulation, bring positive thoughts in an effort to address
habits, health and imbalances.
Safety Information
Essential oils are highly concentrated liquids that can be
harmful if not used carefully. By treating essential oils as
medicines you can safely enjoying the many benefits that
aromatherapy can offer.
Indications
As I breathe in... I feel greater control over my appetite.
AFTER PURCHASE I WILL SEND YOU AN EMAIL WITH LINKS,
TIPS AND FREE EBOOKS, MEASURING TAPE, FOOD DIARY,
MEASURING CHART TO KEEP PROGRESS, DETOX FOOD LIST,
EXERCISE AND DIET INFO... CHECK FOR EMAIL COMING
FROM PROTHINSPO@YAHOO.COM
Appetite Control
The Appetite Control Scent Inhaler is a natural appetite
suppressant. It provides an intelligent, drug-free way to
manage your weight, combat food addiction and overcome
obesity through reduced caloric intake. The pure essential
oils were selected by Earth Solutions specifically for their
known benefits in helping to control hunger and suppress
the appetite as an aid to weight loss. This combination of
oils is particularily helpful with appetite issues as they relate
to under eating concerns such as anorexia and bulemia.
Directions
To get the most from Affirmation Oils and Affirmation Scent
Inhalers, consumers are encouraged to smell their scents
often, as well as to repeat their affirmations to reinforce self
empowering, progressive thinking habits. Affirmations work
on the mental level. Affirmations, recalled through olfactory
stimulation, bring positive thoughts in an effort to address
habits, health and imbalances.
Safety Information
Essential oils are highly concentrated liquids that can be
harmful if not used carefully. By treating essential oils as
medicines you can safely enjoying the many benefits that
aromatherapy can offer.
Indications
As I breathe in... I feel greater control over my appetite.
AFTER PURCHASE I WILL SEND YOU AN EMAIL WITH LINKS,
TIPS AND FREE EBOOKS, MEASURING TAPE, FOOD DIARY,
MEASURING CHART TO KEEP PROGRESS, DETOX FOOD LIST,
EXERCISE AND DIET INFO... CHECK FOR EMAIL COMING
FROM PROTHINSPO@YAHOO.COM
| TOP TIPS! Pro Ana top tip 1...cocaine skinny, click here. Second top tip, hoodia lolly pops, click here. Third top tip Hoodia spray, click here...or the crave controller/diet defense mouth spray, click here. Fourth top tip, Prothinspo Hydroxyslim.. click here. 5th Top tip Prothinspo Body Slim or Body Slim Plus, These are the top Pro Ana tips world wide! |
Have you recently let yourself get out of shape? Did it just happen
recently or has it been gradually happening over the past few months
or even years? Don't let it get you down. You're human like everyone
else.
Most people have been overweight, out of shape or both at some point
in their lives. The key here is to not let it get the best of you. You have
to force yourself to get out and do something about it...fast. Here are a
few tips that should help you along.
#1. Stop eating anything processed. This pretty much eliminates
anything that comes in a box, bag or wrapper. Cavemen didn't eat at
McDonald's drive through, people in the old west didn't have pizza
delivered. The "Fat Lady" used to be a circus attraction, but now you
see her on practically every corner in every city. This really is sad and
it's also avoidable. Start eating fresh fruits, fresh vegetables and lean
meats. Avoid bad carbs like bread, pasta, ect. Even rice and potatoes
will get the best of you unless you drastically reduce your portions and
do NOT put butter, gravy, cheese sauce or anything else that will
defeat the purpose all over your food.
#2. Start doing light exercise. Begin by doing stretching exercises to
make yourself more flexible. Stretch thoroughly from head to toe and
begin walking short distances. Note: Make certain to check with your
doctor before beginning any type of exercise routine, especially if you
are significantly overweight. You can begin by simply walking around
the block once or twice. It may be uncomfortable at first, but that is to
be expected. Hey, you let yourself get out of whack. It's going to be
uncomfortable for awhile until you begin to strengthen your muscles
again and reduce the weight on your frame. It's not easy, but it can be
done.
#3. As you begin to get used to walking after a couple weeks, start
jogging short distances. The idea here is to eventually work yourself
up to sprinting short distances. Recent studies have shown again and
again that sprinting in "sets", sprinting up hills, running stairs, ect, are
much more effective for losing weight that running distances is. It's
also much easier on your joints in the long term. Some people,
including myself, suffer from shin splints and running distances can be
very painful, especially after you've lost the strength in that area of
your body.
#4. Swimming is excellent exercise, as long as you treat it as such. I'm
not talking about dog paddling across the pool a couple times and then
being finished. I'm talking about "sprinting" in the water from one side
to the other, doing a few sets of swimming as fast as you can over and
back across the pool, doing laps and generally just getting a good,
solid workout. Sorry, but no "rubber duckie" allowed while working out.
The fact of the matter is that you've let yourself go for awhile and now
it's time to go do something about it. It won't be a major big deal as long
as you get back on track. Just get rid of the garbage from your diet,
start off slow and work your way back into a healthy life.
MORE TIPS TO HOW THIN PEOPLE STAY THIN,
CLICK HERE.
WANT TO LEARN ABOUT CURBING APPETITE,
CLICK HERE.
recently or has it been gradually happening over the past few months
or even years? Don't let it get you down. You're human like everyone
else.
Most people have been overweight, out of shape or both at some point
in their lives. The key here is to not let it get the best of you. You have
to force yourself to get out and do something about it...fast. Here are a
few tips that should help you along.
#1. Stop eating anything processed. This pretty much eliminates
anything that comes in a box, bag or wrapper. Cavemen didn't eat at
McDonald's drive through, people in the old west didn't have pizza
delivered. The "Fat Lady" used to be a circus attraction, but now you
see her on practically every corner in every city. This really is sad and
it's also avoidable. Start eating fresh fruits, fresh vegetables and lean
meats. Avoid bad carbs like bread, pasta, ect. Even rice and potatoes
will get the best of you unless you drastically reduce your portions and
do NOT put butter, gravy, cheese sauce or anything else that will
defeat the purpose all over your food.
#2. Start doing light exercise. Begin by doing stretching exercises to
make yourself more flexible. Stretch thoroughly from head to toe and
begin walking short distances. Note: Make certain to check with your
doctor before beginning any type of exercise routine, especially if you
are significantly overweight. You can begin by simply walking around
the block once or twice. It may be uncomfortable at first, but that is to
be expected. Hey, you let yourself get out of whack. It's going to be
uncomfortable for awhile until you begin to strengthen your muscles
again and reduce the weight on your frame. It's not easy, but it can be
done.
#3. As you begin to get used to walking after a couple weeks, start
jogging short distances. The idea here is to eventually work yourself
up to sprinting short distances. Recent studies have shown again and
again that sprinting in "sets", sprinting up hills, running stairs, ect, are
much more effective for losing weight that running distances is. It's
also much easier on your joints in the long term. Some people,
including myself, suffer from shin splints and running distances can be
very painful, especially after you've lost the strength in that area of
your body.
#4. Swimming is excellent exercise, as long as you treat it as such. I'm
not talking about dog paddling across the pool a couple times and then
being finished. I'm talking about "sprinting" in the water from one side
to the other, doing a few sets of swimming as fast as you can over and
back across the pool, doing laps and generally just getting a good,
solid workout. Sorry, but no "rubber duckie" allowed while working out.
The fact of the matter is that you've let yourself go for awhile and now
it's time to go do something about it. It won't be a major big deal as long
as you get back on track. Just get rid of the garbage from your diet,
start off slow and work your way back into a healthy life.
MORE TIPS TO HOW THIN PEOPLE STAY THIN,
CLICK HERE.
WANT TO LEARN ABOUT CURBING APPETITE,
CLICK HERE.
Tips for Getting Back on Track
Have you fallen off the diet wagon? Well, here's how to get back in
shape.
Seeing Is Believing
Definitely do not punish yourself for pigging out. It happens. Instead,
visualize yourself at the ideal weight you want to be and start back on
that positive track once again. Keeping a diet diary is very helpful. —
Kathy
I put a picture of what I want to look like on the wall in front of my
computer. Others might like it on the refrigerator. I did too. But my
daughter is vegan, and it upset her to see this beautiful woman
wearing tight-fitting leathers. —Cindy
I take pictures of myself every month, wearing the same outfit, in the
same corner of the house. This way I can evaluate my progress. If I
need a jump start, I look at how far I've come.
—iVillager
Do some deep "belly breathing" yoga or tai chi style — try to focus
only on your breath; but if you have to "concentrate" on something,
visualize yourself as healthy and curvy (not model-skinny) and see
yourself doing an activity you enjoy, or focus on something you've
done recently that someone really appreciated you for. —Jackie
Out of Sight, Out of Mind
Stock up on healthy food in your kitchen, and make it quick and easy to
munch on. You can still have Snackwells or low-fat yogurt and other
healthier "cheat foods." The object is not to overeat these items just
because you think you can due to their lower fat content. It is calories,
calories and calories in the long run that add the extra pounds. —Kathy
Tips for Getting Back on Track
Call a friend and make plans to go walking, biking, swimming, etc. Time
goes by so much faster with someone else along for the ride. Also
make sure to surround yourself with positive, uplifting people who
inspire you to get back on track by positive reinforcement, not blame
or ridicule. —Kathy
Move On
Rent some great workout videos and get moving. Make sure they are
fun and inspiring and not beyond your abilities or you will not feel
capable and will lose interest rather quickly. This will only make you
want to go pig out. Trust me. It's just like when we are young, we must
first take baby steps, and then when we get confident with that level,
we can move on. —Kathy
Whenever I am feeling down and I actually get off my butt and go out to
exercise, I come home feeling great. Exercise is a great form of stress
relief, including emotional stress. —Melanie
Set Rewards for the Upcoming Goal
Go shopping, but instead of buying the outfit you really want, put it off
as a reward for your efforts. Set a goal for yourself, and once you have
reached it, reward yourself. When you buy it, you will not feel guilty, but
instead, you'll know it is well deserved.
—Kathy
Feel Better on Track
What really helped me over the craving of "bad" foods when I was off
track was the realization that sugar snacks only made me feel worse --
particularly when the sugar crash kicked in — whereas fruit and
veggies and whole grains nourish me and make me feel good
physically. —Jackie
Tips for Getting Back on Track
Fit Extra Fitness In
Get up just 15 minutes earlier and take a walk around the block while
the sun comes up. Just moving my body in the peace and quiet of the
morning makes me feel better throughout the day. —iVillager
By THE ASSOCIATED PRESS
NEW YORK January 28, 2009 (AP)
Most people who regain weight after losing it feel embarrassed and
ashamed.
But for those who go public — writing books, appearing in magazines,
leading Weight Watchers meetings — the experience can be
humiliating.
"They banked their reputation on being a successful loser," says
Madelyn Fernstrom, founder and director of the University of
Pittsburgh Medical Center Weight Management Center. "But the worst
solution is giving up."
Here are 10 tips from the experts on how to get back on track.
— Don't think everyone is passing judgment. You are not a national
disgrace, said Fernstrom. "People always think everyone is judging
them," she says. "That's not true." People will understand because
they have been there, she added.
— Know that you are not a failure. Regaining has nothing to do with
whether you are a good or bad person, says Fernstrom.
— Take heart in the fact that you know how to lose weight. "It does
work and has worked before," says Fernstrom. But something
obviously went wrong, so revisit your plan, she said.
— Don't feel responsible for others. "You are only responsible for
yourself and if you motivated anybody while you were losing weight,
good," says Carole S. Disenhof, a clinical psychologist and author of
"Talk the Weight Off!"
— Don't hide. "You're in very good company," said Judith S. Beck, a
cognitive therapist and author of "The Complete Beck Diet for Life."
"Most people gain weight back."
— Talk about it. If you feel comfortable, go back and share your
struggles publicly, said Martin Binks, director of behavioral health and
research director for the Duke Diet and Fitness Center. Examples of
hyper-success often create an unrealistic impression that it is easy to
lose weight, he said. People need to know it's not as easy as it looks.
— Acknowledge your accomplishments. You lost weight and inspired
others, said Binks. "Any time you spent with a better quality of life at a
lower weight should be chalked up as a positive experience."
— Learn the skills. It's difficult to keep weight off without knowing the
proper way to diet, says Beck.
— Pick a date for when you are going to start again. Generally, you
want it to be within the next two to four weeks, says Karen Miller-
Kovach, chief science officer for Weight Watchers. She said prepare
for that date — clean out the pantry, purchase a new pair of walking
shoes.
source.
Have you fallen off the diet wagon? Well, here's how to get back in
shape.
Seeing Is Believing
Definitely do not punish yourself for pigging out. It happens. Instead,
visualize yourself at the ideal weight you want to be and start back on
that positive track once again. Keeping a diet diary is very helpful. —
Kathy
I put a picture of what I want to look like on the wall in front of my
computer. Others might like it on the refrigerator. I did too. But my
daughter is vegan, and it upset her to see this beautiful woman
wearing tight-fitting leathers. —Cindy
I take pictures of myself every month, wearing the same outfit, in the
same corner of the house. This way I can evaluate my progress. If I
need a jump start, I look at how far I've come.
—iVillager
Do some deep "belly breathing" yoga or tai chi style — try to focus
only on your breath; but if you have to "concentrate" on something,
visualize yourself as healthy and curvy (not model-skinny) and see
yourself doing an activity you enjoy, or focus on something you've
done recently that someone really appreciated you for. —Jackie
Out of Sight, Out of Mind
Stock up on healthy food in your kitchen, and make it quick and easy to
munch on. You can still have Snackwells or low-fat yogurt and other
healthier "cheat foods." The object is not to overeat these items just
because you think you can due to their lower fat content. It is calories,
calories and calories in the long run that add the extra pounds. —Kathy
Tips for Getting Back on Track
Call a friend and make plans to go walking, biking, swimming, etc. Time
goes by so much faster with someone else along for the ride. Also
make sure to surround yourself with positive, uplifting people who
inspire you to get back on track by positive reinforcement, not blame
or ridicule. —Kathy
Move On
Rent some great workout videos and get moving. Make sure they are
fun and inspiring and not beyond your abilities or you will not feel
capable and will lose interest rather quickly. This will only make you
want to go pig out. Trust me. It's just like when we are young, we must
first take baby steps, and then when we get confident with that level,
we can move on. —Kathy
Whenever I am feeling down and I actually get off my butt and go out to
exercise, I come home feeling great. Exercise is a great form of stress
relief, including emotional stress. —Melanie
Set Rewards for the Upcoming Goal
Go shopping, but instead of buying the outfit you really want, put it off
as a reward for your efforts. Set a goal for yourself, and once you have
reached it, reward yourself. When you buy it, you will not feel guilty, but
instead, you'll know it is well deserved.
—Kathy
Feel Better on Track
What really helped me over the craving of "bad" foods when I was off
track was the realization that sugar snacks only made me feel worse --
particularly when the sugar crash kicked in — whereas fruit and
veggies and whole grains nourish me and make me feel good
physically. —Jackie
Tips for Getting Back on Track
Fit Extra Fitness In
Get up just 15 minutes earlier and take a walk around the block while
the sun comes up. Just moving my body in the peace and quiet of the
morning makes me feel better throughout the day. —iVillager
By THE ASSOCIATED PRESS
NEW YORK January 28, 2009 (AP)
Most people who regain weight after losing it feel embarrassed and
ashamed.
But for those who go public — writing books, appearing in magazines,
leading Weight Watchers meetings — the experience can be
humiliating.
"They banked their reputation on being a successful loser," says
Madelyn Fernstrom, founder and director of the University of
Pittsburgh Medical Center Weight Management Center. "But the worst
solution is giving up."
Here are 10 tips from the experts on how to get back on track.
— Don't think everyone is passing judgment. You are not a national
disgrace, said Fernstrom. "People always think everyone is judging
them," she says. "That's not true." People will understand because
they have been there, she added.
— Know that you are not a failure. Regaining has nothing to do with
whether you are a good or bad person, says Fernstrom.
— Take heart in the fact that you know how to lose weight. "It does
work and has worked before," says Fernstrom. But something
obviously went wrong, so revisit your plan, she said.
— Don't feel responsible for others. "You are only responsible for
yourself and if you motivated anybody while you were losing weight,
good," says Carole S. Disenhof, a clinical psychologist and author of
"Talk the Weight Off!"
— Don't hide. "You're in very good company," said Judith S. Beck, a
cognitive therapist and author of "The Complete Beck Diet for Life."
"Most people gain weight back."
— Talk about it. If you feel comfortable, go back and share your
struggles publicly, said Martin Binks, director of behavioral health and
research director for the Duke Diet and Fitness Center. Examples of
hyper-success often create an unrealistic impression that it is easy to
lose weight, he said. People need to know it's not as easy as it looks.
— Acknowledge your accomplishments. You lost weight and inspired
others, said Binks. "Any time you spent with a better quality of life at a
lower weight should be chalked up as a positive experience."
— Learn the skills. It's difficult to keep weight off without knowing the
proper way to diet, says Beck.
— Pick a date for when you are going to start again. Generally, you
want it to be within the next two to four weeks, says Karen Miller-
Kovach, chief science officer for Weight Watchers. She said prepare
for that date — clean out the pantry, purchase a new pair of walking
shoes.
source.
Curbing Hunger
The Problem
I'm trying to lose weight, but I am hungry all the time. Is there anything I
can do to curb these powerful hunger pangs?
The Solutions
1. Keep busy
I curb my hunger pangs by keeping myself busy. You can read a book,
call a friend or go for a walk. Whatever you do, stay away from the
refrigerator! --mons_sat
Sometimes when I am sitting idle, I start feeling bored and I eat. So stay
busy. Today I bought a puzzle book to keep my mind and hands occupied.
--cookiecrook
The more active we become, the less time we have to think about food.
And when you're more active, you can afford a few more calories! --Lili
2. Drink up
Drinking the recommended eight glasses of water a day helps to curb my
hunger between meals. --Jenny
Sometimes when your tummy feels like it is hungry, it is really a signal of
thirst. This is a perfect opportunity to increase your water intake, an
essential part of any diet. --Lori Feeney
Water, water and more water -- then a little water. I have lost a little more
than 30 pounds, and I notice that I do my best when I am constantly
drinking water and my worst when I blow off the water consumption.
--Bonnie
Curbing Hunger
3. Take your vitamins
If it is true hunger, there may be nutrients you are missing. A supplement
may help. --Lili
4. Try these creative healthy snacks
I keep a little Tupperware container of hot salsa with me. It's low in
calories and carbs and has no fat. I find that eating a tablespoon of it
helps me when I'm feeling a hunger pang. I also keep some carrots to dip
in it. --an iVillager
High-fiber snacks (like green veggies) work for me. Celery, bell peppers,
marinated portabello mushrooms, grapes, oranges -- they all keep me
happy between meals. --kat
I eat a lot of raw vegetables (carrots, broccoli, celery etc.) and fruits
(apples, oranges and bananas) for snacks. They're easy to carry with you,
and it really helps when you're having sweet or chocolate cravings.
--Sharon
I always keep a bag of carrots, some celery with peanut butter or a bag of
raisins on hand. Another good snack that will stick with you is bran
cereal. --an iVillager
When I'm really hungry I grab some low-fat cottage cheese. It's filling,
very low in calories, low in carbs and high in protein. --Cris
I microwave a portion-controlled bag of popcorn, keep it on my desk and
munch on that. It really fills you up. It also takes quite a while to eat, so
you aren't looking for something else when you're done because it's
almost lunchtime anyway. --an iVillager
Curbing Hunger
5. Try supplements
I discovered that the herb St. John's wort really curbs my appetite. Since
I started taking it, I don't snack after dinner. --Steve
Take a supplement called chromium. It acts as an appetite suppressant.
--chicchic
6. Use the 10-minute rule
If I feel hungry, I wait 10 minutes before I eat anything and see if the
hunger pangs subside. They usually do. --an iVillager
7. Eat protein
Eat more protein. Protein gets to the message center in your brain
quickly and signals a full feeling. --chicchic
8. Brush your teeth
If it's sweets that you crave, try brushing your teeth. The sweetness
usually deters the craving and typically makes me thirsty (eight glasses,
remember). --Bob G.
9. Eat more fat
You may need to up your intake of dietary fat. It satiates you, curbing your
hunger and the urge to snack throughout the day. Fat is metabolized by
your body more slowly, like adding a thick piece of wood to the fire.
--Mary Anne
10. Stick to a schedule
Eat meals at regular times. If you know you only have to wait a short time
until your next meal you are less likely to snack. --Allie
The Problem
I'm trying to lose weight, but I am hungry all the time. Is there anything I
can do to curb these powerful hunger pangs?
The Solutions
1. Keep busy
I curb my hunger pangs by keeping myself busy. You can read a book,
call a friend or go for a walk. Whatever you do, stay away from the
refrigerator! --mons_sat
Sometimes when I am sitting idle, I start feeling bored and I eat. So stay
busy. Today I bought a puzzle book to keep my mind and hands occupied.
--cookiecrook
The more active we become, the less time we have to think about food.
And when you're more active, you can afford a few more calories! --Lili
2. Drink up
Drinking the recommended eight glasses of water a day helps to curb my
hunger between meals. --Jenny
Sometimes when your tummy feels like it is hungry, it is really a signal of
thirst. This is a perfect opportunity to increase your water intake, an
essential part of any diet. --Lori Feeney
Water, water and more water -- then a little water. I have lost a little more
than 30 pounds, and I notice that I do my best when I am constantly
drinking water and my worst when I blow off the water consumption.
--Bonnie
Curbing Hunger
3. Take your vitamins
If it is true hunger, there may be nutrients you are missing. A supplement
may help. --Lili
4. Try these creative healthy snacks
I keep a little Tupperware container of hot salsa with me. It's low in
calories and carbs and has no fat. I find that eating a tablespoon of it
helps me when I'm feeling a hunger pang. I also keep some carrots to dip
in it. --an iVillager
High-fiber snacks (like green veggies) work for me. Celery, bell peppers,
marinated portabello mushrooms, grapes, oranges -- they all keep me
happy between meals. --kat
I eat a lot of raw vegetables (carrots, broccoli, celery etc.) and fruits
(apples, oranges and bananas) for snacks. They're easy to carry with you,
and it really helps when you're having sweet or chocolate cravings.
--Sharon
I always keep a bag of carrots, some celery with peanut butter or a bag of
raisins on hand. Another good snack that will stick with you is bran
cereal. --an iVillager
When I'm really hungry I grab some low-fat cottage cheese. It's filling,
very low in calories, low in carbs and high in protein. --Cris
I microwave a portion-controlled bag of popcorn, keep it on my desk and
munch on that. It really fills you up. It also takes quite a while to eat, so
you aren't looking for something else when you're done because it's
almost lunchtime anyway. --an iVillager
Curbing Hunger
5. Try supplements
I discovered that the herb St. John's wort really curbs my appetite. Since
I started taking it, I don't snack after dinner. --Steve
Take a supplement called chromium. It acts as an appetite suppressant.
--chicchic
6. Use the 10-minute rule
If I feel hungry, I wait 10 minutes before I eat anything and see if the
hunger pangs subside. They usually do. --an iVillager
7. Eat protein
Eat more protein. Protein gets to the message center in your brain
quickly and signals a full feeling. --chicchic
8. Brush your teeth
If it's sweets that you crave, try brushing your teeth. The sweetness
usually deters the craving and typically makes me thirsty (eight glasses,
remember). --Bob G.
9. Eat more fat
You may need to up your intake of dietary fat. It satiates you, curbing your
hunger and the urge to snack throughout the day. Fat is metabolized by
your body more slowly, like adding a thick piece of wood to the fire.
--Mary Anne
10. Stick to a schedule
Eat meals at regular times. If you know you only have to wait a short time
until your next meal you are less likely to snack. --Allie
To maximize your weight loss results, IT IS recommended:
Plan three meals a day—This is essential for your success, if you are looking to lose weight long term!
Do not skip meals. If your energy dips between meals or you feel very hungry, plan a very small snack.
Portion control. This is a key to successful weight loss—consider a serving size to be what fits into the
palm of your hand or the size of a deck of cards. Read food labels when available and adhere to the
serving size. Eat just one serving size of everything on your plate. Don’t feel compelled to eat every
last morsel. Try leaving 1/3 of your meal on the plate. Eat slowly and savor every bite.
Water—Drink eight 8 oz glasses of purified water a day, more if you are very overweight or active.
Stay hydrated, it’s important for your overall health and you will be less likely to mistake thirst for
hunger.
Move more—take the stairs, walk instead of drive, take a short walk or stretch during break time,
garden, etc. Throughout the day, work toward adding at least 30 minutes of additional movement in
your day.
Keep a food journal—Enter everything you eat and drink and note how you feel before, during, and
after. Keeping a food journal has been found to be very effective while losing weight, as well as
maintaining weight loss. Detecting and correcting emotional eating patterns can be a very effective
tool in weight control.
Exercise regime—Commit to work out three times a week for 30 to 45 minutes. Join a fitness class or
devise a home workout that incorporates both aerobic and anaerobic elements into the workout for
best results.
Take five—Take at least five minutes a day to relax and breathe and visualize....
Establish your caloric needs—A number of factors determine the amount of calories an average
healthy person requires, such as height, weight, age, and activity level. You should establish your
caloric intake and weight loss goal with your physician or nutritional professional. Establish a daily low
and high caloric range. A very general and broad guideline follows:
MALE CALORIE LEVELS FEMALE CALORIE LEVELS
Inactive Inactive
1500-2000 1200-2000
Low Activity Low Activity
1900-2400 1400-2000
Active Active
2100-2600 1600-2000
Very Active Very Active
2200-3000 1700-2000
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To Jumpstart You on Your Way to Success!
Choose your foods as recommended in the Meal Plan
SAMPLE MEAL PLAN DAY 1 THROUGH DAY 10
BREAKFAST 1 Protein
1 Fruit or Grain
Choice of any calorie free beverage
SNACK 1 Protein
LUNCH 1 Protein
1 Vegetable
1 Fruit
2 cups lettuce with 1 Tbsp fat three dressing
Choice of any calorie free beverage
SNACK 1 Protein
WATER INTAKE Eight 8 oz glasses of water
RECOMMENDED EXERCISE 5-10 minutes stretching
20 minutes cardio
(Gradually increase duration)
15-20 minutes of weight training
* The information presented in this plan is in no way intended as medical advice. The information
should be used in conjunction with the guidance and care of your physician. Always consult your
physician before starting any weight loss program. This plan should not be used by pregnant or
nursing women.
DINING OUT
What fun! Who doesn’t savor gathering with family or friends to share a delicious meal and be waited
on! Believe it or not, the health-conscious enjoy dining out as much as anyone. Here’s where knowing
portion size and having a general idea of fat and calorie count will really ease your mind.
Here are a Few Tips:
If you are dining later than your regular mealtime, eat a light snack. Even if you are not, a light snack
will help curb your appetite. Never go out to eat ravenously hungry.
Many restaurants are publishing their menus on the Internet and in local yellow pages, so try to get a
sneak peek.
Remember to use the palm of your hand or a deck of cards as a serving size guide. If you are in a
restaurant that serves large portions, try to share an order. If that’s not possible, as soon as your food
is served, ask the waiter for a “to go” container, separate your single serving, and place the rest in the
container.
If you have labored over the menu and nothing suits your needs, ask to modify a dish so it will fit your
requirements. Most restaurants will accommodate you.
--------------------------------------------------------------------------------
Top
Recommendations by Cuisine
Italian Food:
Go for salads, but go light on the dressing. Always have dressings and sauces served on the side in
any restaurant. Order marinara and light tomato sauce instead of the alfredo and heavy meat sauces.
Use pasta as a side dish instead of the main course. Think of cheese as a lightly used condiment. If it
is a main ingredient, ask them to go light on the cheese. Explore the many wonderful fish and seafood
dishes featured in many Italian restaurants.
Mexican Food:
Consider the fish or chicken dishes. Order the soft tortillas instead of the friend corn shells. Ask for
plain rice on the side. Use the sour cream sparingly; go heavier on the salsa. Refried beans are usually
prepared in lard, so order black beans instead.
Asian Food:
This food has great potential to be delicious and healthy, but there are many pitfalls. Try sushi, but go
very light on the soy sauce. Stay away from everything that is fried! Ask for your food to be cooked
without MSG or sugar and just a touch of oil and soy. You may also enjoy garlic an ginger in a dish as
well. Eat the plain steamed or brown rice.
Fast Food:
Once in a while, you may find yourself with no alternative. The good news is a lot of fast food
restaurants have added a few healthy choices. If the lure of the smell of the burgers and fries is just
too much, order the small size and eat slowly. Do not order a regular soft drink or super size.
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QUICK TIP REFERENCE GUIDE
1.Benefits of Weight Loss
a. You will look and feel better.
b. You will reduce your chances of getting Type 2 Diabetes, some kinds of cancer, osteoarthritis, and
heart disease.
c. You will sleep better by putting less stress on your digestive system.
d. You will be more active and involved in your daily life.
e. You will be setting an example for your kids and you will be an inspiration to others who are also
trying to lose weight.
2. Quick Weight Loss Tips
a. Skip desserts or, at most, share one with another person. Limit to no more than once a week.
b. Skip fried food. It is loaded with calories and fat.
c. Stop eating sugar of any kind, especially sucrose and white sugar (read labels). Sugar spikes the
blood sugar, which can make insulin levels out of control and create the binge cycle.
d. Eat more slowly and chew your food more. This will give your brain, which needs 20 minutes to
register you are full, more time to regulate your eating.
e. Eat smaller meals and limit your portion size to no more than your palm.
f. Reduce all carbohydrates, especially simple ones like bread, cakes, cookies, candy, ice cream and
pasta.
g. Eat a healthy breakfast. This will help prevent overeating later in the day.
h. Drink filtered water and diluted fresh juice instead of caffeinated drinks and sodas.
3. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of
spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey
breast and lean roast beef are fine. Stay away from bologna and salami. Buy tuna packed in water
instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork
instead of a spoon.
f. Eat whole grain pretzels instead of potato chips.
g. Switch to lower fat (low sugar) ice creams and frozen yogurts.
h. Avoid bacon, sausage, granola, danishes, donuts and croissants for breakfast.
4. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of
spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey
breast and lean roast beef are fine. Stay away from bologna and salami. Buy tuna packed in water
instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork
instead of a spoon.
f. Brush your teeth or gargle with mouthwash. Taking a bad taste out of your mouth will also reduce
the need to snack on those forbidden foods!
g. Increase your exposure to natural light either through reading with a full spectrum light or taking a
walk outdoors. Aim for at least an hour a day.
5. Calorie Counting
a. A calorie is the measure of energy provided by food. Carbohydrates and protein both have 4 calories
per gram, while fat has 9 calories per gram. Remember the simple truth that consuming more calories
than you burn will ultimately result in weight gain.
6. Keeping the Weight Off
a. One out of twenty people will keep the weight off after going on a diet. Make this program a lifestyle
shift and a lifelong commitment instead of a temporary diet.
b. Remember that calories do matter. Be conscious of how many calories you eat everyday and
maintain a number. Extra calories will be stored as fat.
c. Gradual weight loss is better and healthier. You didn’t get heavy overnight, so why should you
attempt to be thin overnight? Slow and steady wins the race.
d. You don’t have to join a diet program to lose weight, but try to spend time with positive, supportive
people who will encourage you to stay on course.
e. Keep it simple. Losing weight is the most elementary formula. Fewer calories in, more calories
spent. The best way to do that is to eat small, healthy, low calorie but nutritious foods and to exercise
more. Choose your most enjoyable activity! Add variety when you can.
7. Basics of Nutrition
a. Protein is essential for the growth and repair of body tissues and all vital functions. It is also very
effective in both satisfying our hunger and keeping our blood sugar stable. Protein is found in all kinds
of food, but only complete protein can be found in meats, cheese, eggs, fish, chicken, and some select
grains.
b. Carbohydrates are a great and necessary source of energy for the body. There are two basic types
of carbohydrates: simple and complex. Simple carbs have been broken down and can easily be
turned into glucose and absorbed into the body’s bloodstream. Complex carbs are made from
numerous simple sugars and have larger molecules that need to be broken down first, thus allowing
them to enter the bloodstream more slowly. Examples of simple carbs are: pasta,cookies, cakes, and
anything made from white flour. Complex carbs include yams, sweet potatoes, brown rice, vegetables,
legumes and whole grain products.
c. Fats also serve many important functions in the body and are absolutely essential for our brains,
nervous system, and vital organs to function properly. Fats are also required for energy. They will
stabilize your blood sugar and help control your appetite. There are basically two kids of fats,
saturated and
unsaturated. Meat, poultry, eggs, cheese, and milk products are all high in saturated animal fats.
Avocados, nuts, flaxseeds, soybean, sunflower and olive oils are sources of healthy unsaturated fat.
Fish oils and flaxseeds are also unsaturated and provide the important omega-3s and 6s.
Plan three meals a day—This is essential for your success, if you are looking to lose weight long term!
Do not skip meals. If your energy dips between meals or you feel very hungry, plan a very small snack.
Portion control. This is a key to successful weight loss—consider a serving size to be what fits into the
palm of your hand or the size of a deck of cards. Read food labels when available and adhere to the
serving size. Eat just one serving size of everything on your plate. Don’t feel compelled to eat every
last morsel. Try leaving 1/3 of your meal on the plate. Eat slowly and savor every bite.
Water—Drink eight 8 oz glasses of purified water a day, more if you are very overweight or active.
Stay hydrated, it’s important for your overall health and you will be less likely to mistake thirst for
hunger.
Move more—take the stairs, walk instead of drive, take a short walk or stretch during break time,
garden, etc. Throughout the day, work toward adding at least 30 minutes of additional movement in
your day.
Keep a food journal—Enter everything you eat and drink and note how you feel before, during, and
after. Keeping a food journal has been found to be very effective while losing weight, as well as
maintaining weight loss. Detecting and correcting emotional eating patterns can be a very effective
tool in weight control.
Exercise regime—Commit to work out three times a week for 30 to 45 minutes. Join a fitness class or
devise a home workout that incorporates both aerobic and anaerobic elements into the workout for
best results.
Take five—Take at least five minutes a day to relax and breathe and visualize....
Establish your caloric needs—A number of factors determine the amount of calories an average
healthy person requires, such as height, weight, age, and activity level. You should establish your
caloric intake and weight loss goal with your physician or nutritional professional. Establish a daily low
and high caloric range. A very general and broad guideline follows:
MALE CALORIE LEVELS FEMALE CALORIE LEVELS
Inactive Inactive
1500-2000 1200-2000
Low Activity Low Activity
1900-2400 1400-2000
Active Active
2100-2600 1600-2000
Very Active Very Active
2200-3000 1700-2000
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To Jumpstart You on Your Way to Success!
Choose your foods as recommended in the Meal Plan
SAMPLE MEAL PLAN DAY 1 THROUGH DAY 10
BREAKFAST 1 Protein
1 Fruit or Grain
Choice of any calorie free beverage
SNACK 1 Protein
LUNCH 1 Protein
1 Vegetable
1 Fruit
2 cups lettuce with 1 Tbsp fat three dressing
Choice of any calorie free beverage
SNACK 1 Protein
WATER INTAKE Eight 8 oz glasses of water
RECOMMENDED EXERCISE 5-10 minutes stretching
20 minutes cardio
(Gradually increase duration)
15-20 minutes of weight training
* The information presented in this plan is in no way intended as medical advice. The information
should be used in conjunction with the guidance and care of your physician. Always consult your
physician before starting any weight loss program. This plan should not be used by pregnant or
nursing women.
DINING OUT
What fun! Who doesn’t savor gathering with family or friends to share a delicious meal and be waited
on! Believe it or not, the health-conscious enjoy dining out as much as anyone. Here’s where knowing
portion size and having a general idea of fat and calorie count will really ease your mind.
Here are a Few Tips:
If you are dining later than your regular mealtime, eat a light snack. Even if you are not, a light snack
will help curb your appetite. Never go out to eat ravenously hungry.
Many restaurants are publishing their menus on the Internet and in local yellow pages, so try to get a
sneak peek.
Remember to use the palm of your hand or a deck of cards as a serving size guide. If you are in a
restaurant that serves large portions, try to share an order. If that’s not possible, as soon as your food
is served, ask the waiter for a “to go” container, separate your single serving, and place the rest in the
container.
If you have labored over the menu and nothing suits your needs, ask to modify a dish so it will fit your
requirements. Most restaurants will accommodate you.
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Recommendations by Cuisine
Italian Food:
Go for salads, but go light on the dressing. Always have dressings and sauces served on the side in
any restaurant. Order marinara and light tomato sauce instead of the alfredo and heavy meat sauces.
Use pasta as a side dish instead of the main course. Think of cheese as a lightly used condiment. If it
is a main ingredient, ask them to go light on the cheese. Explore the many wonderful fish and seafood
dishes featured in many Italian restaurants.
Mexican Food:
Consider the fish or chicken dishes. Order the soft tortillas instead of the friend corn shells. Ask for
plain rice on the side. Use the sour cream sparingly; go heavier on the salsa. Refried beans are usually
prepared in lard, so order black beans instead.
Asian Food:
This food has great potential to be delicious and healthy, but there are many pitfalls. Try sushi, but go
very light on the soy sauce. Stay away from everything that is fried! Ask for your food to be cooked
without MSG or sugar and just a touch of oil and soy. You may also enjoy garlic an ginger in a dish as
well. Eat the plain steamed or brown rice.
Fast Food:
Once in a while, you may find yourself with no alternative. The good news is a lot of fast food
restaurants have added a few healthy choices. If the lure of the smell of the burgers and fries is just
too much, order the small size and eat slowly. Do not order a regular soft drink or super size.
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QUICK TIP REFERENCE GUIDE
1.Benefits of Weight Loss
a. You will look and feel better.
b. You will reduce your chances of getting Type 2 Diabetes, some kinds of cancer, osteoarthritis, and
heart disease.
c. You will sleep better by putting less stress on your digestive system.
d. You will be more active and involved in your daily life.
e. You will be setting an example for your kids and you will be an inspiration to others who are also
trying to lose weight.
2. Quick Weight Loss Tips
a. Skip desserts or, at most, share one with another person. Limit to no more than once a week.
b. Skip fried food. It is loaded with calories and fat.
c. Stop eating sugar of any kind, especially sucrose and white sugar (read labels). Sugar spikes the
blood sugar, which can make insulin levels out of control and create the binge cycle.
d. Eat more slowly and chew your food more. This will give your brain, which needs 20 minutes to
register you are full, more time to regulate your eating.
e. Eat smaller meals and limit your portion size to no more than your palm.
f. Reduce all carbohydrates, especially simple ones like bread, cakes, cookies, candy, ice cream and
pasta.
g. Eat a healthy breakfast. This will help prevent overeating later in the day.
h. Drink filtered water and diluted fresh juice instead of caffeinated drinks and sodas.
3. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of
spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey
breast and lean roast beef are fine. Stay away from bologna and salami. Buy tuna packed in water
instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork
instead of a spoon.
f. Eat whole grain pretzels instead of potato chips.
g. Switch to lower fat (low sugar) ice creams and frozen yogurts.
h. Avoid bacon, sausage, granola, danishes, donuts and croissants for breakfast.
4. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of
spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey
breast and lean roast beef are fine. Stay away from bologna and salami. Buy tuna packed in water
instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork
instead of a spoon.
f. Brush your teeth or gargle with mouthwash. Taking a bad taste out of your mouth will also reduce
the need to snack on those forbidden foods!
g. Increase your exposure to natural light either through reading with a full spectrum light or taking a
walk outdoors. Aim for at least an hour a day.
5. Calorie Counting
a. A calorie is the measure of energy provided by food. Carbohydrates and protein both have 4 calories
per gram, while fat has 9 calories per gram. Remember the simple truth that consuming more calories
than you burn will ultimately result in weight gain.
6. Keeping the Weight Off
a. One out of twenty people will keep the weight off after going on a diet. Make this program a lifestyle
shift and a lifelong commitment instead of a temporary diet.
b. Remember that calories do matter. Be conscious of how many calories you eat everyday and
maintain a number. Extra calories will be stored as fat.
c. Gradual weight loss is better and healthier. You didn’t get heavy overnight, so why should you
attempt to be thin overnight? Slow and steady wins the race.
d. You don’t have to join a diet program to lose weight, but try to spend time with positive, supportive
people who will encourage you to stay on course.
e. Keep it simple. Losing weight is the most elementary formula. Fewer calories in, more calories
spent. The best way to do that is to eat small, healthy, low calorie but nutritious foods and to exercise
more. Choose your most enjoyable activity! Add variety when you can.
7. Basics of Nutrition
a. Protein is essential for the growth and repair of body tissues and all vital functions. It is also very
effective in both satisfying our hunger and keeping our blood sugar stable. Protein is found in all kinds
of food, but only complete protein can be found in meats, cheese, eggs, fish, chicken, and some select
grains.
b. Carbohydrates are a great and necessary source of energy for the body. There are two basic types
of carbohydrates: simple and complex. Simple carbs have been broken down and can easily be
turned into glucose and absorbed into the body’s bloodstream. Complex carbs are made from
numerous simple sugars and have larger molecules that need to be broken down first, thus allowing
them to enter the bloodstream more slowly. Examples of simple carbs are: pasta,cookies, cakes, and
anything made from white flour. Complex carbs include yams, sweet potatoes, brown rice, vegetables,
legumes and whole grain products.
c. Fats also serve many important functions in the body and are absolutely essential for our brains,
nervous system, and vital organs to function properly. Fats are also required for energy. They will
stabilize your blood sugar and help control your appetite. There are basically two kids of fats,
saturated and
unsaturated. Meat, poultry, eggs, cheese, and milk products are all high in saturated animal fats.
Avocados, nuts, flaxseeds, soybean, sunflower and olive oils are sources of healthy unsaturated fat.
Fish oils and flaxseeds are also unsaturated and provide the important omega-3s and 6s.