1. Drink 10 to 12 glasses of water a day.  Water flushes toxins from your system, cleanses the liver, and can help fill you up.  Look at the label of the soda that you drink and select those that have no sodium.  You can vary the taste of the water by adding a slice of citrus fruit, or a tablespoon of fruit juice.  Cut down on coffee and teas, both are mildly diuretic, which means they remove water from your system.  That’s not what you want.

2. Cut your meals in half.  Prepare half of what you normally have for breakfast.  Replace the half you’re missing with a piece of fruit.  Only eat half your sandwich at lunch.  Add a small salad with no fat dressing in its place.  At dinner time split the entrée with someone else.  Order a cup of soup, not cream soup of course, to fill you up.  If you have dessert, share it. Continue reading »

Hit the scale only once a week.  Weight fluctuations between two to five pounds are typically normal and should even out over a week’s time.  If you weigh yourself every day you might get discouraged because the scale hasn’t budged, and give up on the diet.  Or you might reward yourself too early before any real weight loss.

Don’t let yourself get hungry.  Have low calorie, low fat snacks stashed where you can easily get them and eat every three to four hours.  Most people’s metabolism drops when their system is low on food.  Low metabolism means your weight loss will slow down. Eat three meals and two snacks a day.  Snacks can be as simple as a few whole wheat crackers with peanut butter, a container of yogurt, or an apple.  Don’t skip breakfast it gets your day off to a good start.  People who ate breakfast lost more weight than people who didn’t eat breakfast, when both were on the same diet. Continue reading »

Walking is a great way to lose weight. Make sure you have the right clothing, the right shoes, and the right attitude.

Autumn is here and that means cooler weather.   You might think a heavy sweater or coat is what you need to keep warm during your walking program, but think again.  Dress in layers, not in one heavy layer.  As you get started during your daily walk you need warmth, but by the middle of your walk you may overheat.   Top your walking shorts with a pair of sweats.  Have a long sleeved shirt over your tank top.  Throw a light weight sweater over the shirt.  If you do get too warm those layers are easily removed. Continue reading »

Eat small balanced meals every 3 to 4 hours. You’ll keep your hunger at bay and your blood sugar on an even balance. Breakfast could be a hard boiled egg, ¼ cup of blueberries mixed into one cup of oatmeal. Lunch is 6 ounces of protein with 2 cups of salad or vegetables. Dinner is the same. If you choose lean beef as your protein decrease the serving size to 4 ounces. Snack three times a day. Snacks include a piece of fruit, low fat cheese, sugar free yogurt, whole wheat crackers, veggies and nonfat dip. Snacks should total no more than 150 calories.

Don’t go it alone. Get a diet buddy. It doesn’t have to be someone who is actually on the diet with you. It should be someone who is supportive but won’t take your excuses for failure. There are also web sites that are supportive if you choose a program like Low Carb, South Beach Diet, Weight Watchers etc. These sites have tips and tricks that will help you stick with the program. Many of them also have forums where you can share your successes or become motivated by other’s successes. Continue reading »

1. Don’t deny your cravings. If you’re dying for a chocolate sundae have a small scoop of low fat ice cream with a tablespoon of chocolate sauce. You’ll feel satisfied and less likely to cheat. Keep the treats within reason and don’t over indulge. You don’t need to eat an entire banana split with double fudge and whipped cream topping.

2. Make sure you know what you want to eat and take the time to savor the flavors. If you want something crunchy and salty and then eat something sweet and creamy, the odds are when you’re finished, you’ll still want something crunchy and salty. Think about what you really want. Then take the time to enjoy it. Put the food on a plate and sit down at the table, rather than just eating over the kitchen sink or in front of the TV. Continue reading »