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How Can I Eat More Veggies?

26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don’t forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?

35. “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.”

36. “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”

37. “I want to be around to see my grandchildren, so I can forgo a cookie now.”

38. “I am a work in progress.”

39. “It’s more stressful to continue being fat than to stop overeating.”

I Eat Healthy, but I’m Overweight. What Mistakes Could I Be Making without Realizing It?

40. Skipping meals. Many healthy eaters “diet by day and binge by night.”

41. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring “Serving Size” on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

I Can Only Handle One Diet Change Right Now. What Should I Do?

47. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

48. Eat at least two servings of a fruit or veggie at every meal.

49. Resolve never to supersize your food portions—unless you want to supersize your clothes.

50. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

51. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

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If your trying to lose weight you will not want to miss these. Here are the first 25 best ever diet tips for losing weight.

Don’t worry about trying to implement all 25 at the same time. Just pick one to start with and work your way up.

Remember losing weight is not something that is going to happen overnight it takes time. Rome wasn’t built in a day.

Some added health benefits of dieting?

1.Believe it or not going fat free is not always the best way. Eat fat free dressing on your salad and none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed. Only slightly more is absorbed with reduced-fat dressing. Best bet is full-fat dressing, in moderation of course.

2. Skip breakfast and you’ll be tired and looking for a sweet snack by midmorning. Instead fill up on a healthy, fruity breakfast treat full of antioxidants. Add 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana and blend. Makes one 2-cup serving; 348 calories and 1.5 fat grams. For a little thickness add some ice.

3. Late afternoon, your hungry and the only food in sight is the vending machine. What’s your best bet? Grab the nuts.

4. Next time you’re feeling wiped out in late afternoon, don’t reach for the coffee grab a cup of yogurt instead. The combination of protein, carbohydrates, and fat gives you a sense of fullness and well-being that coffee can’t match, not to mention the added nutrients. Go 3 to 4 hours without eating and your blood glucose levels are drop, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

5. Make just a few changes to your pantry and fridge and your weight loss goals will be easier to reach. Replace your corn and peanut oil with olive oil . Whole wheat instead of white. Lose the salami and bologna and go for the canned tuna, sliced turkey breast, and lean roast beef. Still drinking whole milk switch to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

6. Nothings less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

7. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

So You’ve Got The Eating Under Control-Hear Are A Few Exercise Tips To Kick Your Weight Loss Into High Gear?

8.Exercising will cause me to overeat. Just the opposite exercise at any level helps curb your appetite immediately following the workout.

9. If you wait till your thirsty to drink water it is already to late. By the time this happens you are already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.

10. Audio books are a great distraction when walking. Not only will it keep your attention off what your doing allowing you to walk farther but if it’s a good book you will find yourself actually looking forward to your walk. The library is a good place to start they usually have a great selection.

11. Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)! Plus, you’ll improve muscle strength, flexibility, and endurance.

12. Think drinking to little water doesn’t have an affect on losing weight. Dehydration can slow your metabolism by 3%, thats about 45 fewer calories burned a day, which equates to about 5 extra lbs. A year. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

Get The Support You Need!

13.A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

14. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there’s a built-in community component that people can feel comfortable with.

15. Stress will make you fat: Pennsylvania State University research has found that women less able to cope with stress ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

16. How your computer may help you lose weight. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

My Downfall Is Binging at Night- What Can I Do?

17. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.

18. Eat sitting down at the table not standing at the kitchen counter.

19. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

20. Get a new night time schedule. It will take effort, but it will pay off. We are creatures of habit so you need to get some new ones. You need something that will occupy your mind and hands.

21. If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

22. Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”

23. Brush your teeth right after dinner to remind you: No more food. You’ll be surprised that after you brush your teeth you will not want to eat.

24. Enjoy your food. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

25. Eating late at night won’t itself cause weight gain. It’s how many calories—not when you eat them—that counts.

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I came across this great article today at ScienceDaily about the over consumption of mini packs.

Beware the MINI PACK!

(sounds like a bad late night horror flick)

This really comes as no surprise. People tend to think they can eat more if it says diet on the label or is perceived as diet food.

They had this to say “Chronic dieters tend to consume more calories when foods and packages are smaller,” according to a new study in the Journal of Consumer Research.

M&Ms minis vs. regular-sized

The battle begins!

Check out the full story to see who takes the crown.

Full Story

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