Tomorrow Today

I am working extra this weekend. I hope I will be able to post at some point over the weekend, but I already know that tomorrow is out of the question. So here's tomorrow's post today.

This is more information that I picked up from the Shrink Down... the series of free healthy living seminars that I participated in at the beginning of the year. And I thought this would be a good time to mention the source of this information which is America On The Move.
Tomorrow Today's topic is 10 Ways To Cut Fat In Food:

Eat 3 or less egg yolks per week.

Avoid frying food... bake, roast, microwave, broil, or boil instead.

Use less oil in the pan by incorporating cooking spray and/or non-stick coated cooking surfaces.

Use liquid vegetable oils instead of butter or lard.

Skim the fat from soups and stocks. It's easier to do if the liquid is chilled.

Eat more grains, vegetables, fruits, beans, peas, legumes, and lentils. Use the above methods for preparation.

Drink water. 8-10 glasses per day. This helps you stay fuller and helps flush toxins from the system. Also, substituting caffeine free liquids for SOME of the water is OK.

Choose lower fat food products when purchasing at the store. Read labels for fat content and opt for lower fat foods.

Have fruits for dessert, or low fat yogurt, ice-milk, or sorbet instead of fattier desserts. Except for chocolates and caramels, most desserts are fruit based anyway.

Have healthy snacks on-hand. Fresh fruits, low fat popcorn, rice cakes....OK...ICK!... vegetable sticks (like carrots) and low-fat granola bars or cereal.

Incorporate these suggestions into your daily menus. Most of the suggestions are for subtle changes. You might not even miss the fats you cut out by using these tips.
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Eating Evolution

I want to share with you all the type of information I received during a series of free seminars given by a number of healthy living advocates in my area. Tonight I will begin with some weight loss reduction tips for evolving your eating habits.

Some of these will be obvious to most of you. But I find that these types of list usually stimulate my own thought process. They also help me think more broadly about other things I can do to be successful. Sometimes I even find a new and novel idea. I hope at least one of these seems like a fresh idea to you.

Eat slowly. Take time for a breath and for conversation between bites (but not with your mouth full ;-)

Chew well, you might even try chewing each bite a certain number of times. This helps you body digest, get all the nutrients out of the food, and will help you feel full faster... say that ten times fast.

Think about the food you are eating as you eat it. Don't just mindlessly gulp down food. Ask yourself if the food you are eating is the best choice for you. Think about alternatives to the food you are eating. If you have chosen a healthy food, think of different ways to prepare it.

Cut your food into small bites. Cut it into the smallest bites you can. Then remember to chew each bite well.

Drink water with your meals... ever been to Europe... wine or water with all meals. Water will help digestion and help fill you up.

Serve from the stove. This will make you have to do more than just reach if you decide you have to have seconds. I like this idea in particular and have started trying to incorporate it at family meal time.

Tell everyone close to you that you are dieting. Be accountable for your actions. If people are aware of your goals they may be less likely to tempt you.

Get a diet buddy, either a family member, friend, or co-worker who regularly eats with you.

Don't buy junk. It's harder to eat it if you don't have it. Also, don't make sweet treats to have at home. You will set out with the best of intentions for having one portion of the treat a day and end up eating half of what you made in one sitting.... I know this from personal experience.

Set realistic goals. Not meeting your goals could lead to you giving up all together. Set goals that may be a struggle but not goals that are unattainable. Break your long term goals into shorter sections and feel the sense of accomplishment after reaching each part of that short term goal.

Remember that little nibbles here and there count too. Try to avoid tasting or sampling food during preparation.

Don't give up! Realize how long it took you to put the pounds on. Realize that it may take just as long to get rid of them.





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This Really Works (My Diet Plan)

The Long and Short of My Diet Plan (Short First). I am down 14 pounds since June 4, 2007!

The Short

1. 1200 calories daily
2. no more than 500 calories in 4 hours
3. 60 or less grams of fat daily
   
4. use the Food Pyramid
5. eat normal foods
6. eat recommended portions (or less)
7. stay hydrated
8. exercise
9. log calories, track progress
10. DO NOT GIVE UP!

The Long

My starting weight is 214 pounds. My goal weight is 140 pounds. I want to loose 74 pounds. I divided that goal into 2 major parts. I initially want to loose 34 pounds. This will put me at 180 pounds. Upon achieving this goal I will have to reevaluate my methodology as my body will no longer be burning the same amount of calories. The heavier you are, the more calories your body burns. The first premise of my diet is to reduce my daily caloric intake to 1200 per day. I also want to divide these calories into 4 meals. Ideally I would consume 300 calories at each meal. This is not always possible, especially when eating on-the-go or at a gathering. The second premise of my diet is to consume no more than 500 calories in any given 4 hour period. Any calories consumed over 500 at the same time are stored in the body as fat. Allowing up to 500 calories in one meal will give me flexibility when eating out or in a group. I will still remain at a daily total of 1200 calories. The third premise of my diet is to limit fat intake to 60 grams in one day. Eating more than 60 grams of fat in a day means that I have not eaten sufficient servings from all of the basic food groups or have neglected to eat from one or more of the groups altogether. Premise four of my diet is to be guided by the USDA Food Pyramid. I want to eat at least one serving from each of the basic food groups daily. I also want to allow for some treats (sugar) and consume some fats to ensure proper digestion. The fifth premise of my diet is to eat normal foods. I want to eat the same foods that I serve my family. I am sure to slowly incorporate healthier, more calorie conscious, and lower fat meals into menus for my family. The idea here is to not have to cook one meal for my family and a separate meal for myself. Premise six of my diet is that I want to eat the recommended serving size of the foods I eat. Eating less than the recommended serving size is also acceptable as often the nutrition label on a food package and the USDA Food Pyramid have different measurements for one serving of a particular food. Eating less than the recommended serving size is also useful when quelling a craving or considering what extra flavor punches to incorporate into a meal. The seventh premise of my diet is stay hydrated. This will be especially important after the first 10 pounds come off as poor hydration can lead to baggy, hanging skin. Consuming the proper amount of liquid daily will aid digestion and help keep the excretory system functioning properly. Premise eight of my diet is to incorporate exercise. Exercise burns calories and build muscle. Muscle burns more calories. This is essential in order for the second part of my weight loss goal to be achieved. Premise nine of my diet is to not rely on the scale as the sole progress indicator. The way my clothing fits and the notches on my belt will also be good indicators of success. Using My Food Log and the calculations for calories burned should be the main indicator of progress. The weight scale should only be used as a reminder of previous success and as a final marker for goal completion. The tenth premise of my diet is to not give up, no matter what! Should I discover that my stated plan is not effective then I will reevaluate and modify the plan. I will not be satisfied until my goal weight is achieved. I will not revert into bad habits and an unhealthy lifestyle upon reaching my goal. Read more!