EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small.  Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

Learn more about the best way to get the vitamins and minerals you need.

Read Article by Harvard Health Publications

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Know Your Waist Size

A tape measure rather than the scale may be a better predictor of heart disease risk, according to one study. Even a little bulge around the middle can put you at increased risk, say researchers.

Waist size best predictor of heart risk: study
To read the full article, click here:
http://www.ctv.ca/servlet/ArticleNews/print/CTVNews/20060926/waist_health_060926/20060926/?hub=CTVNewsAt11&subhub=PrintStory

Dr. Diet weighs in:

I always measure the waist circumference on my patients.

We have learned a lot about the type of fat around your midsection and how this fat can be linked to hormone changes that can lead to high blood pressure, high cholesterol and heart disease.

Here are the above-mentioned Canadian guidelines for waist size that can be measured just above the hip bone:

--Men: should be below 35.5 inches (American guidelines – 40 inches)

--Women: should be below 31.5 inches (American guidelines – 35.5 inches)

We talk a lot about maintaining a healthy BMI (body mass index) but people do need to be more aware of maintaining a healthy waist circumference.

If you find your waist circumference is above the above parameters, it’s prudent to see your health care professional and engage in a healthy lifestyle weight management program.

4 Ways to Boost Your Metabolism

Metabolism is, simply put, the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself.

The plain old, ugly truth of it is that as we get older, it slows down. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.

What do we equate metabolism with? Well… weight loss of course. So, although we can't turn back the clock (and don’t you know I have tried!), the good news is that there are some really great things you can do to rev up your metabolism!

Sing the Strength Training Strong Song
The payoff for all your sweating and grunting while using the weights in the gym is that muscle works more efficiently than fat. Strength-training can help boost metabolism by as much as 10% in 12 weeks by rebuilding muscle. Even better is that for each extra pound of muscle you carry, you can burn up to 50 additional calories just for that muscle to maintain itself -- and with no effort on your part. No work and burn calories - is there anything better than that?

Eat Frequently, Not Like Every Meal Is Your Last
Research from Georgia State University shows that people who eat every 3 to 4 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. Now what does that mean exactly? No, not munching mindlessly. Make healthy choices that include lean proteins, fiber and iron enriched foods like wholesome veggies, but remember we’re not talking family style portions either. Focus on smaller more proactive meals vs. large meals that are overindulgent. Think about what you are eating before randomly eating it, and make it count.

Water, Water Everywhere and Use It to Drink
The body needs water to function… metabolism included. It is similar to food. If you do not provide enough water, the body goes into starvation mode and “hoards” what it has, thereby slowing metabolism. Recommended amounts… well, that can vary based on your weight, as well as things like activity levels and possible medical conditions. Basic research advises that you divide your weight in ½ and that is the amount of water in ounces you should consume each day. For example, 150 pounds = 75 ounces…so drink up people!

Feel Free to Move About The Cabin
Never sit when you can stand…never stand when you can walk…making “movement” choices throughout the day can help burn extra calories and bring your metabolism out of a slump. So stop heading in the other direction of the stairs and start heading toward them.

The Absolute Sure Fire Answer IS…
It doesn’t exist…believe me if it did…one of my clients would have already found it. Increasing your metabolism is work but well worth it, and it does require conscious decisions everyday. There are no magic foods, pills, exercises or diets. And even if there are types of foods like caffeine than can give your metabolism a jolt, they are short-lived and should still be used in conjunction with the factors above.

Lastly, genetics play a role in much of who we are. When it comes to metabolism, predisposition only equates to about 5% of the metabolism rate we have in each of us…that leaves a whopping 95% we have control over. Certainly a big enough amount to take charge of!

How to Sculpt a Round Butt

You may not have been genetically gifted with a round butt, but (no pun intended) that doesn't make you less worthy of a tight & toned derriere! Welcome to “Booty School” where you will learn how to properly train your glutes and hamstrings. Your reward: that coveted round “apple bottom” that you deserve when you train hard! So it’s time to get it right, get it tight! Don’t be a “Booty School Dropout”; here’s the breakdown:

Basic Anatomy
Your gluteus muscles are the largest, bulkiest muscles on the back of your hips that form your butt; they connect to your hamstrings which consist of three large muscles that run down the back of your leg. When you move, these muscles work together to move and lift your body weight. As your gluteus muscles become stronger, they will sit higher on your backside. Try taking larger steps when walking or going up steps two at a time.

The Power of Lunges & Squats
Don't underestimate the power of lunges and squats as they are among the best exercises for toning up butt muscles. Basically, squats work the upper portion of the gluteus muscle. Remember to perform squats with your back straight and your body lowered no further than a horizontal position from your hips to your knees. Try holding onto a chair or counter top with one hand for support. Tighten your abdominal and gluteus muscles and avoid leaning forward to protect your knees. For an explosive toning leg and glutes workout, try doing 10 sets of 10 on the Smith Machine with a moderate weight. Lunges and Squats will help you get rid of that little pocket of fat between your butt & back leg.

The Butt Blaster
This is one of my favorite pieces of weight training equipment. The Butt Blaster (TM) is a machine that needs no explanation! It is specifically designed to blast fat and tone muscle in your glutes, hamstring, and quadriceps with a controlled movement for total isolation. Try doing 3 sets of 12-15 at a challenging weight for maximum results.

One Legged Deadlifts
Deadlifts can do wonders for your hamstrings, butt and lower back, but you must be exceptionally careful in maintaining proper form in order to avoid injury. To do this move, stand up and keep feet shoulder length apart. Begin by bringing the left leg back just a bit, lightly resting on the toe. Hold free weights in front of the thighs and dip forward from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Try imagining that there is a $100 bill between the glutes that you don’t want to drop when you are performing this exercise. Do 2-3 sets of 8-12 reps.

The Right Kind of Cardio
Don't solely rely on cardio to help you build the round butt you are trying to achieve. You are not doing cardio to lose weight, it's actually quite the opposite - you'll just be doing a little bit of cardio exercise for toning, general wellness and heart health. You do not want to burn off the added butt size with an unnecessary use of calories to fuel your cardio exercise. The best kind of cardio for women who are seeking a rounder butt includes stair-steppers & stair masters but the same result can be achieved by simply climbing stairs in your house or in your office building - multiple times. Some great cardio activities that can help firm up your backside include kickboxing, running and biking in moderation.

10 Unconventional Diet Tips: How to lose 50 pounds in three months

Buy a digital scale
This seems easy enough. I recommend that before starting a diet, buy a scale that is accurate to .2 (two-hundredths of a pound). I will explain why below. I also recommend either buying a scale that can record your daily weight, or manually logging your weight everyday. I bought a scale that was accurate to .2 and logged my weight at Sam’s Club for $22. It has been a great investment.

Weigh yourself everyday
You’ll find that almost every other dieter will tell you to weigh yourself only once a week. I recommend the exact opposite. I am very goal oriented and I like to see results everyday. The reason I recommend buying a scale that is accurate to the .2 is that there is a very big difference between weighting 170.8 one day and 170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely discouraged. A more detailed scale makes it easier to keep a positive outlook. The more successes (days with positive weight loss) the easier it is.

Drink 8 glasses of water everyday
This one is obvious and broadly recommended, however, the reason I recommend it is slightly different. Drinking eight glasses of water per day helps you “feel less hungry.” I can’t prove this scientifically, however, when I am at work, I drink 4 cups in the morning and 4 cups in the evening. On the days that I don’t drink the water, I feel hungrier, earlier. Also, on the days I don’t drink water I feel sleepier, sooner. Don’t feel intimidated by trying to drink 8 glasses of water. Try doing what I do: I have a pint glass I keep at work, it holds sixteen ounces (as all pint glasses do). All I do is drink two pints of water in the morning and two in the afternoon.

Make your diet public
Tell people you’re on a diet. There’s no reason to be ashamed to be on a diet. I found that trying to keep my diet a secret was harder than just telling people. In fact, telling your coworkers, girlfriend, family, etc. will increase your accountability. It motivated me knowing that my coworkers and family knew that I was dieting because I did not want to fail. I also chose a typical “fat picture” and put it on my fridge, in my cubicle, and on my wall. I wanted to have a continual reminder to lose the weight. I know it’s a cliche, but it was important for me to remind myself of my ultimate goal.

I feel I should also note that although I was 50 pounds over weight, when I told people I was on a diet they often said “you don’t need to diet.” I found this surprising because I was obviously overweight. Beware that you will likely hear similar comments. I found it easier to just accept the “compliment” than to try to justify my diet to them. Remember that you are on a diet for you, and that you do not need to justify yourself.

Don’t diet on the weekends
This is another unconventional bit of advice. I was able to lose 50 pounds without dieting on the weekends. I found myself tired, depressed, and unmotivated if I tried to continue my diet into the weekend. I felt that Friday and Saturday (my weekend) was a time to celebrate 5 days of dieting. You may not find this necessary, especially in the first few weeks of a diet. However, as many weeks passed, the weekend became a time for me to celebrate my weekly successes and get myself mentally prepared for another five days of dieting. I considered it a mental recharge.

Don’t sacrifice your life for your diet
On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy. A diet will feel overwhelming if you have to sacrifice special events in your life. The way I combated this was to exchange a day that I was not going to diet on the weekend. In other words, if I didn’t diet on Tuesday, for example, I would diet on Saturday, instead.

Make the small changes
This is a pretty common tip, however, I have a twist to it. Rather than giving up what most diets say you should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give anything up, so I decided to make some changes instead. The first switch I made was switching to diet soda. Don’t worry, you’ll quickly get used to the flavor. Before I started my diet, I swore I would never drink diet soda. Now thanks to my girlfriend, diet is the only soda I drink. The second switch I made was to drinking black coffee. Cut out the sugar and creme, and you get the benefits of coffee (caffeine) without the calories. The last major switch I made was to “healthy” beer. I’m a Miller Lite drinker, however, by temporarily switching to Beck’s Premier Light (60 calories per serving) I was able to still enjoy a healthy social life while maintaining my diet.

In addition to making the small changes in your diet, make the small changes in your life: park further away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an entire week. I also found it advantageous to wear a pedometer and try to compete against myself for how far I could walk in a single day. The furthest I walked in a day was 6.5 miles. I voluntarily walked to work twice a week.

Gain perspective by understanding the fractions
Your diet is an incredibly small fraction of your life. If you live for 80 years, and dieted for four months, that would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one percent of your life. On the other hand think of the major benefits you can get from .42% of your life. If it helps you stay motivated, count down the days starting at 120.

Rationalize your workouts
Finding the time to get to the gym can be very difficult. However a 1/2 hour workout is only 2% of your day (assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.

You’ve lost the weight, what now?

Have a red flag weight
Once you’ve lost the weight, you need to keep it off. This is where the red flag comes in. You need to pick a weight and vow to never get heavier than it again. It is normal for your body to fluctuate five to ten pounds. I recommend picking a weight that is ten pounds heavier than what you “normally” weigh and never weigh more than it again. Setting a red flag weight allowed me to keep off every pound for over 1 year.

20 Diet Tips

1. Keep a food journal: Tracking what you eat is a great way to stay accountable. Some people find it best to plan out their calories for the day before their first bite. Others use the journal to trace eating patterns, time of day and other things that can help establish new eating habits.
2. Eat breakfast: Eating breakfast gets you off to a good start and helps most people stick to their diet.
3. Get regular exercise: Exercise is an important element for successful long-term weight loss. It not only helps you lose weight, but also aids in keeping the weight off. It doesn't have to be a complicated routine, but can be as simple as going out for a 30 minute walk three to five days a week. Strength training is important, too, as it helps maintain muscle mass.
4. Be aware of your eating triggers: Dieting doesn't just involve what you eat, but why you eat. Learning what triggers unhealthy eating opens the way to changing that behavior.
5. Join a weight loss support group: A weight loss support group lets you join together with like-minded people. The support generated by groups such as Weight Watchers can make the difference between success or failure.
6. Learn portion control: One of the reasons obesity is rampant is that people don't understand portion sizes. Restaurants serve plates filled with three or four portions as one serving.
7. Lose no more than one to two pounds a week: Slow, steady weight loss is best for health and long-term success. Chasing after quick weight loss schemes may offer quick results, but the weight usually comes back on just as fast and often with a few additional pounds.
8. Limit refined sugar: Refined sugar offers empty calories and an easy way to gain weight. Limit your intake of refined sugars and replace them with healthy alternatives.
9. Don't use food as a reward: Don't reward success with food. Instead, focus on other ways to pamper yourself like a bubble bath or pedicure.
10. Establish new habits: Make small changes in your eating habits that can make a difference. It may be something as simple as cutting dessert portions in half or no snacking while watching TV or using the computer.
11. Chew your food thoroughly: Take your time and chew your food. Eating slowly gives your brain time to catch up with your stomach and will help you not to overeat. Slow down and enjoy your food.
12. Drink plenty of water: Drinking water is part of a healthy diet. Keep yourself hydrated and you'll have more energy.
13. Eat less unhealthy fat: Cutting back on unhealthy sources of fat helps shed those unwanted pounds. Fat is calorie dense at 9 calories per gram compared to 4 calories per gram in protein and carbs.
14. Don't skip meals. Skipping meals can affect blood sugar levels and leave you susceptible to overeating because you're so hungry.
15. Know what you're adding to your food: Along with portions and choosing healthier fats, know what you're adding to your food. A baked potato may be low fat, but when you add three tablespoons of butter that adds 300 calories from fat. The same is true with many salad dressings. It's easy to sabotage your dieting efforts and not realize it. Take steps to avoid this mistake.
16. Make a plan before eating out: Restaurants offer all kinds of yummy options. Before you head out for dinner make a plan. Look up the menu online and be aware of calorie content. Decide what you'll order before you step foot into the eating establishment. If you know they serve large portions, plan to ask for a take-away box when your food arrives. Put half your meal into the box before you start eating.
17. Don't let one failure throw you into a tailspin: Don't expect perfection. Do your best to stick to your diet goals, and if you do "blow it" don't let that be an excuse to continue to eat whatever and however much you want. Instead, remember what you really want. A thinner, healthier you.
18. Avoid late night snacks: It's best not to eat after dinner. Give your body a change to rest until breakfast.
19. Get enough sleep: If you don't get enough sleep it can affect hormones that may help you gain weight. Leptin, which suppresses appetite, may increase while ghrelin, which can help keep you feeling satisfied, may decrease.
20. See your doctor before you start your diet: With so much information out there about dieting, it is easy to grab one that sounds like it will work for you, but if you want to take a healthy approach it is best to see your doctor before you start a diet or fitness plan.

Breakfast and Weight loss

Some people think that skipping breakfast will help them lose weight . It won't.

Studies show a direct link between breakfast and successful weight loss, and that compared to breakfast skippers, breakfast eaters generally:

• Eat fewer calories throughout the day
• Eat less saturated fat and cholesterol
• Have better nutrition habits
• Weigh less (women 4kgs/men 3kgs less)

The key to successful weight loss.

The key to successful weight loss is burning more calories than we consume each day.

Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How quickly we burn those calories is called our metabolic rate.

Our individual metabolic rates change throughout the day and night, depending upon things like when we last ate and whether we are active or at rest.

Even though we burn calories while we are asleep, our metabolic rate slows dramatically during this time and we burn fewer calories per hour as a result.

(Now before you go planning to give up sleep to lose weight, which is definitely not the answer, let us tell you a better way).

The way to maximize the number of calories we burn each day is not to stay awake longer but to maximize our metabolic rate while we are awake.

This is where eating breakfast comes in.

15 Best Diet Tips Ever

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."