Introduction
Why Are We So Overweight?
Metabolism and Your Weight
Getting Into the Right Mindset
What about Those Diet Companies and Fad Diets?
Getting Started
What to Eat
Forbidden Foods for Weight Loss
Grocery Shopping for Your Diet
Exercise and Weight Loss
One Exercise Routine
Toning Exercises
Exercises for Cellulite
Walking For Weight Loss
Other Forms of Exercise
Counting Calories
Yummy Recipes
Conclusion
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Are you carrying a little extra weight around the middle? Maybe
you’ve got more than just a little weight problem – maybe it’s a rather large
one and you need to get rid of the fat for health reasons. Rest assured that
you’re not alone!
Obesity in America is at an all-time high. One of out of every three Americans
is obese – a number that has doubled in just ten years. This epidemic is growing
out of control in other countries as well as fast food franchises open in China,
Japan, Germany, and other industrialized nations.
When you are overweight, it’s a serious issue. Carrying extra weight can make
you more susceptible to heart problems, diabetes, stroke, and various types of
cancer. It can also affect your body image as well thus causing problems with
your self-esteem.
You deserve to be healthier and take off some of that weight that is making you
unhealthy. But what if you’re like me and love food so you hate the idea of
having to eat rice cakes and alfalfa sprouts or starving yourself just to help
the weight come off.
We have good news for you! You don’t have to starve yourself to lose weight!
Many people associate weight loss with being hungry all the time. They're afraid
to start a weight loss plan because they want to avoid the frustrations of
hunger.
And yes, a lot of times for many people they think it's better to be overweight
than to starve. I'm no exception. I really like to eat, so there's no way I
would be constantly hungry for the sake being thin. What kind of life is it if
you're always feeling hungry?
Our natural instinct tells us to eat when we are hungry. Hunger is a signal
telling the body that it needs to eat. It is also a signal to the body that it
is in danger, that it needs food now. Our self-preservation instinct makes us
scarf down everything in sight in response to feelings of starvation.
Our body doesn't care that we live in the modern world where food is plentiful.
It acts the same as it would if we were living in a wild, having to hunt for our
food. And it is not wise to go against the instinct that is designed to protect
us from starvation death.
So, get ready for a surprise: you do not have to be hungry in order to lose
weight. On the contrary, eating regular meals and keeping yourself full is what
will actually help you stick to your healthy eating plan and reach your goals.
Keeping your hunger in check will help you avoid overeating. It will also
prevent you from feeling miserable, frustrated and out of control.
Diet and weight loss is big business these days. It seems you’re always seeing
and hearing ads for weight loss products that promise amazing results. Some of
them have their own meal plans, some are just small little pills that purport to
burn fat, and others ask you to cut certain foods out of your diet in order to
adjust the body’s metabolism.
There are many, many people out there who have amazing success using these
programs. Kirstie Alley’s looking great these days with Jenny Craig, and there’s
no denying that Anna Nicole Smith has regained her image as a sex symbol with
Trim Spa.
The downside to these companies and diet plans is that they can often be
expensive. The pills you take for weight loss can contain dangerous chemicals or
have a large amount of caffeine that make you jittery and feel out of control.
The positives are that they are easy to follow and provide you with support when
you have questions or just need a positive uplift on the way to your goal
weight.
If you want to join these programs, that’s wonderful! But know that everything
they offer you can be done all on your own. You can prepare the meals that Jenny
Craig offers, you can gain the same effect that those fat burning pills give,
you can be in control of your own weight loss program – and you don’t have to
starve to do it!
Inside the pages of this book, we’ll give you all kinds of tips and tricks
toward successful weight loss. We’ll examine some common weight loss myths and
even give you some great recipes to try while you are on this journey.
It won’t be easy and you’ll have to maintain your willpower to be successful,
but losing weight without starving yourself is a goal YOU CAN achieve!
I suppose the easiest answer is fast food, but the problem
extends out to so much more. Yes, the prevalence of fast food restaurants
certainly doesn’t help. As Morgan Spurlock showed us with painful reality in his
movie, “Super Size Me”, fast food menus offer us a heaping helping of fat,
cholesterol, and calories. I highly recommend watching this movie if you find
yourself addicted to McDonald’s – you could very well change your mind after you
see it!
At any rate, many of these restaurants are now offering health-conscious choices
including salads, potatoes instead of French fries, yogurt, and grilled meats
instead of fried meats. So with these items now included on their menu, why
aren’t we losing weight? The answer lies within our choices. Those choices
extend to home life as well.
Many people live horridly busy lifestyles, and they more often than not opt for
pre-packaged foods that contain high amounts of salt, fat, and other unhealthy
components that contribute toward weight gain. We tend to maintain a mostly
sedentary lifestyle choosing to watch a favourite television program after
dinner rather than going out for a walk like they used to do decades ago.
This type of life style unfortunately is being learned by our children as well.
When I was young, we couldn’t wait to get through dinner so we could go outside
and play a game of kick the can as the sun went down. We rode our bikes
everywhere and only watched television when “The Brady Bunch” or “The Partridge
Family” was on. Hey, we had our priorities!
Today, you’re more likely to find kids on the computer or in front of the TV
with a video game controller in their hands. Kids know more about the story line
on Desperate Housewives than many of their housewife mothers. They can tell you
about all of the new products being offered through commercials they see in
between their programs. In fact, the average child these days will watch more
than 15 hours of television each and every week.
Now, we’re not saying television is BAD. In fact, some programs can be
beneficial and even helpful in making kids smarter. What we’re saying is that
kids need to get outside more instead of sitting in front of the TV eating
Cheetos and drinking sugar rich soda.
The statistics are showing this to be true. Fifteen percent of all children and
teens are overweight - a number that has tripled since a previous study done in
1980.
Some people blame their excessive weight gain on slow metabolisms. In some
cases, this might actually be true. However, the Center for Disease Control
(CDC) has confirmed what no one really wants to face: we’re overweight because
we simply eat too much of the wrong foods.
Losing weight is actually quite simple – eat less, exercise more. But we’re
resistant to that message. Mainly, it’s because we’re looking for a quick fix –
an easy, painless way to drop pounds without sacrifice. After all, losing weight
just CAN’T be that easy, now can it?
No, it isn’t. You have to consider portion control, food choice, exercise, how
much exercise, what kind of exercise, etc. But worrying about all of the
specifics will do you little good. You need to get the big picture in mind first
before worrying about the specifics.
What you want to do is lose those extra pounds. And there are many, many ways to
go about that. But before you wait around for the next miracle diet, try some of
the tried and true methods we’ll show you. It’s not as monumental as you think
it is!
You likely know your metabolism is linked to your weight. But do
you know how?
Common belief holds that a slim person's metabolism is high and an overweight
person's metabolism is low. But this isn't usually the case. Metabolism alone
doesn't determine your weight.
Rather, weight is dependent on the balance of calories consumed versus calories
burned. Take in more calories than your body needs, and you gain weight. Take in
less and you lose weight. Metabolism, then, is the engine that burns these
calories and is the scale that regulates your energy needs.
Stated simply, metabolism is the process by which your body converts food into
energy. During this biochemical process, calories — from carbohydrates, fats and
proteins — are combined with oxygen to release the energy your body needs to
function.
The number of calories your body burns each day is called your total energy
expenditure. The following three factors make up your total energy expenditure:
· Basic needs. Even when your body is at rest, it requires energy for the
basics, such as fuel for organs, breathing, circulating blood, adjusting hormone
levels, plus growing and repairing cells. Calories expended to cover these basic
functions are your basal metabolic rate.
Typically, a person's basal metabolic rate is the largest portion of energy use,
representing two-thirds to three-quarters of the calories used each day. Energy
needs for these basic functions stay fairly consistent and aren't easily
changed.
· Food processing. Digesting, absorbing, transporting and storing the food you
consume also takes calories. This accounts for about 10 percent of the calories
used each day. For the most part, your body's energy requirement to process food
stays relatively steady and isn't easily changed.
· Physical activity. Physical activity — such as playing tennis, walking to the
store, chasing after the dog and any other movement — accounts for the remainder
of calories used. You control the number of calories burned depending on the
frequency, duration and intensity of your activities.
It may seem logical to think that significant weight gain or being overweight is
related to a low metabolism or possibly even a condition such as under-active
thyroid gland (hypothyroidism). In reality, it's very uncommon for excess weight
to be related to a low metabolism. And most people who are overweight don't have
an underlying condition, such as hypothyroidism. However, a medical evaluation
can determine whether a medical condition could be influencing your weight.
Weight gain is more likely due to an energy imbalance — consuming more calories
than your body burns. To lose weight, then, you need to create an energy deficit
by eating fewer calories, increasing the number of calories you burn through
physical activity, or preferably both.
If you and everyone else were physically and functionally identical, it would be
easy to determine the standard energy needs. But many factors influence calorie
requirements, including body size and composition, age, and sex.
To function properly, a bigger body mass requires more energy (more calories)
than does a smaller body mass. Also, muscle burns more calories than fat does.
So the more muscle you have in relation to fat, the higher your basal metabolic
rate.
As you get older, the amount of muscle tends to decrease and fat accounts for
more of your weight. Metabolism also slows naturally with age. Together these
changes reduce your calorie needs.
Men usually have less body fat and more muscle than do women of the same age and
weight. This is why men generally have a higher basal metabolic rate and burn
more calories than women do.
Your ability to change your basal metabolism is limited. However, you can
increase daily exercise and activity to build muscle tissue and burn more
calories.
Your metabolism influences your energy needs, but it's your food intake and
physical activity that ultimately determine your weight.
Losing weight, like any task you undertake, requires that you have dedication
and motivation to succeed. This means you need to get your head in the right
place.
Believe it or not, there is a psychological factor that comes
into play when you’re trying to lose weight. We like to compare it to the “rah
rah” factor that you sometimes need to succeed in sports.
Look at your weight loss as your own personal sporting event. Just as you need
to know the rules of the game as well as the basics of performing that game in
sports, you also need the right information in your diet to make it effective.
When you have all the tools you need, you can become an excellent performer in
almost anything you try in life. One of these tools is the right frame of mind.
The right frame of mind will give you motivation, commitment, and the skills you
need to overcome the obstacles that you might face along with temptations and
distractions.
Think this sounds a little too “new age” for you? Think again! When you have the
right psychology during your weight loss journey, you will make your weight loss
fun, easier, more exciting, and be able to develop changes towards a healthier
lifestyle that will stay with you forever.
Your mindset controls your behaviour, actions, and thoughts. As people grow,
they develop habits and associations that govern their life. Most of these
habits are controlled by our sub-conscious and we are generally unaware of them.
However, your subconscious could also sabotage your efforts – also while you
unaware of them. This can be detrimental to your weight loss attempts.
The right mindset entails using various techniques and strategies to control
your behaviour by monitoring your thoughts and actions. When you obtain this
mindset, you will be better equipped to replace the old habits and associations
that formed your thinking in the first place with new and more positive habits
that will enable you to lost weight and be happier while you do so!
Developing the correct mindset doesn’t occur overnight. It take a little bit of
effort, but in the end, it is well worth the time you’ll spend doing so. You
will have to regularly monitor your progress and behaviour. Sometimes it will be
easy – at other times, it won’t. The good news is that there are some easy ways
to begin to put yourself into the right mindset.
1. Write your goals down – tell yourself what weight you want to get to. While
you’re at it, write down any other personal goals you might have as far as your
life in general. Since you’re undertaking something as huge as losing your extra
weight, you may as well also focus your efforts on improving other aspects of
your life while you have the motivation and drive.
2. Be specific about what those goals are. When you generalize your goals, you
are trivializing them. Your goals ARE IMPORTANT. Make them important!
3. Assign yourself a deadline. You want to lose weight. You want to do it by
Christmas, or your wedding, or the next class reunion. When you assign a
deadline, you give yourself a goal to work for, and like we said, your goals ARE
IMPORTANT!
4. Make those goals measurable and achievable. Don’t think TOO big or try to
undertake more than what you are capable of. If you need to lose 100 pounds,
don’t expect to do it in a few weeks. Give yourself enough time to do so in a
healthy manner. You could also try to break the goals down into easier
increments. Tell yourself that you will lose 10 pounds over the next month. Then
tell yourself the same thing the next month. Eventually, you’ll reach that goal
and feel the satisfaction of being lighter than you were before.
5. Focus on those goals everyday. Post them on your refrigerator. Write them in
your date book. Put a reminder on the visor of your car. When you focus on your
goals, you will keep them in mind all the time and when they are first and
foremost in your mind, you will be well on the way toward achieving them.
6. Be committed to those goals – at all costs. There’s a reason why you want to
achieve those goals. When you are committed, those goals become the focus of
your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which
transforms our food into energy, slows down with each passing year. If we don’t
adjust our eating habits and our exercise to compensate, we slowly add
additional pounds. We may feel betrayed, but the reality is we’re going to have
to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be
adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into
a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and
realize success. Aim high, push yourself to become the type of person you want
to be and live the life that you want and deserve. We are not given the power of
dreams without the power and ability to achieve those dreams. It’s time to start
– RIGHT NOW!
We’ll start out here by saying unequivocally that we think that
many of these companies such as Jenny Craig and Weight Watchers have their
definite positive aspects. They give people a way to lose weight in a healthy
manner by providing foods you can eat that will meet recommended caloric
intakes. They also give support and advice along the way as you lose weight.
Their downfall is that they can be quite expensive to join when you factor in
the cost of membership along with the food. Many of these companies require you
to buy their own pre-packaged food for all meals, and that can get quite costly.
They are a good option for those of you who can well afford their plans and can
stick to them.
There are also many, many fad diets that have popped up over the years that
promise rapid weight loss as long as you stick to their recommendations. Some of
these fad diets, however, can be dangerous, and they should be carefully
evaluated before they are undertaken.
One such diet is the low carb option such as the Atkins Diet Plan. While many
people have been able to lose weight using this plan, others have reported some
serious health concerns about this.
Low carb diets can help you lose weight quickly, but keeping that weight off
becomes much more difficult once the diet isn’t followed faithfully. Because of
the requirements of the diet – high protein, no “white foods”, etc. – you will
be eating foods that are generally high in fat which can raise cholesterol
levels.
Some of the claims made by people who advocate low carb diets just don’t hold
up. Because of the nature of the diet plan, you will lose weight quickly by
cutting out carbs, but you won’t be able to keep it off once you re-introduce
those carbohydrates back into your eating plan. In fact, the longer you are on a
low carb diet, the more quickly you will re-gain your old weight.
Carbohydrates provide a way for your body to convert food into energy. By
keeping them out of your diet, you’ll notice a lowering of your energy level,
and your muscles will lose their tone becoming softer and flattening out.
Also consider that these types of diets recommend that you eat a lot of protein
which would be mostly meats and fish. Many of these foods are high in fat.
Eating a lot of fat can contribute to health problems like heart disease, high
blood pressure, and some cancers.
Yes, low carb diets can help you lose weight quickly, but know completely what
you’re getting into before you start. A good diet plan will balance out all the
things your body needs to operate efficiently in terms of food and the benefits
of those foods.
You may also be considering one of the many “fat burner” pills out there
advertised everywhere. It seems like everyone time I turn on the television, I
see a commercial showing people who’ve lost 100 pounds in just two weeks and now
they can parade around in swimsuits on national TV – all with the help of the
amazing diet pill they’d been taking.
Some people have great luck losing weight by taking these pills, but those pills
do come with risks attached to them. These pills are not required to be tested
by the Food and Drug Administration (FDA) before they are released to the
public.
On the upside, if the drug is found to be dangerous, the FDA will work quickly
to make sure it is banned from future sales. This happened in 2003 when the FDA
banned products that contained ephedrine after it was found to be at least
partly responsible for the death of a prominent athlete.
These pills work in different ways. Many are appetite suppressants containing
phenylpropanoline or caffeine. Some claim to increase your metabolism thus
increasing the body’s ability to burn fat while at the same time causing you to
feel less hungry. Other pills say they can block the body’s ability to absorb
fat or help you lose weight by removing fluids from the body. These pills
contain a diuretic or laxative.
It’s very important for you to consult with your doctor before you start taking
any kind of diet pills – even the ones that claim to be all-natural. This is
especially true if you have a medical condition. Taking these pills could
interact with medication you are already taking or it could aggravate a previous
condition such as anxiety disorders.
Diet pills can be addictive, so take caution when beginning their regimen.
Follow the directions for dosages exactly and be aware of any possible side
effects. If you experience any of the following symptoms while taking diet
pills, stop taking them immediately and consult with your physician:
· Anxiety or nervousness
· Irritability
· Insomnia, restlessness, or hyperactivity
· High blood pressure
· Tightening in the chest
· Heart palpitations
· Fever
· Dry mouth
· Excessive headaches
· Dizziness
· Blurred Vision
· Profuse sweating
· Menstrual cycle or sex drive disturbances
Because diet pills can be purchased over the counter, it is up to each
individual person to use them correctly. Some people stupidly take more than the
recommended dosage in hopes that it will speed up the weight loss, but this is
very dangerous! You can overdose on diet pills which can cause tremors,
breathing problems, convulsions, renal failure or heart attack.
If you want to take diet pills, that is certainly one way for you to try and
lose weight. Just do so cautiously and follow the manufacturer’s instructions
exactly in order to keep yourself safe. Even if you do take diet pills, you will
still have to make modifications to your diet and introduce exercise in order to
lose weight. Many people think they can eat whatever they want when they take
these pills, but that’s just not the case.
And remember that nothing takes off weight and keeps off weight like a sensible,
balanced diet and exercise. Plus, no pill will help you make the emotional and
lifestyle changes that you will have to make in order to lose those extra
pounds.
You can lose weight in many ways. Sure you could go the
supermodel route and starve yourself, but who wants to do that. There are a few
things about dieting and weight loss that most experts agree upon in general.
First, you need to drink a lot of water. Most individuals don’t drink nearly
enough water. Colas and coffee don’t count! Yes, you really should drink eight
8-ounce glasses of water a day - maybe more, depending on your weight.
Water is a natural appetite suppressant. If you drink a full glass of water
before beginning your meal, your stomach simply doesn’t hold as much food.
No, you will not gain weight from drinking a lot of water. It’s when you don’t
drink enough water throughout the day, your body gets dehydrated. When it does
finally get water, it holds onto it and stores it for a future need. That’s when
we feel swollen, and bloated with water weight.
However, if you give your body enough water on a regular basis, it releases it
naturally. Drinking enough water gives you the benefit of hydration and
fullness.
You should always eat a balanced meal. This might be the one thing we learned in
elementary school that we really can use in our adult life – the basic food
groups.
Proteins and carbohydrates are essential to a healthy meal. Carbohydrates are
the main source of energy in our diet, and proteins burn fat. At a bare minimum,
each meal should consist of a protein and a carbohydrate.
DO NOT skip meals. One of the worst things we can do, in our attempt to lose
weight, is to skip a meal. I’ve seen it countless times: Motivated to lose
weight, an individual decides to eat just twice a day. But your metabolism needs
the consistency of regular meals. With erratic eating schedules, the body thinks
it’s starving. So, everything it takes in – it stores as fat to be used for
energy.
Finally, exercise. You just can’t lose weight when you maintain a sedentary
lifestyle. People who exercise live longer and feel better. And, they lose
weight quicker. But, keep it simple.
Thomas Jefferson said, “The sovereign invigorator of the body is exercise, and
of all the exercises walking is the best.”
It’s never too late to get in shape. We’ll give you a whole separate section on
exercise, but you don’t have to join a gym and become the next famous body
builder. There’s plenty of ways you can get enough exercise to aid in your
weight loss efforts.
Of course, there is a simple formula to help calculate weight loss: consume
fewer calories than what you burn every day. For example, if you consume 2000
calories per day and you burn 2500 calories per day, you will lose weight.
You might just say "Why don't I just cut down on my calories intake
considerably, hence I don't really have to burn many calories to lose weight?"
Well that would be starving yourself and is not a good idea at all. This will
make you weaker, hungrier and you will eat quite a lot after.
Your body needs food and calories to get energy. You need to eat enough so as
not to starve yourself and be able to burn these calories and more after. On the
other hand, if you burn out the exact same amount of calories that you take, you
will stay the same.
The secret to losing weight without going hungry is to make the right food
choices. You need to choose foods that are low in calories but can satisfy your
stomach so you don't become hungry.
We found a very interesting study that illustrates how the way we eat affects
our weight. It was performed by New Zealand’s University of Auckland in 1999.
The researchers divided male participants into three groups. Each group was put
on a diet with different fat percentages (their total daily calories were
composed of 60, 40 or 20-percent fat) but no calorie limits. The men were told
to eat as much they wanted from the food choices they were allowed.
As expected, the men eating the 20-percent fat diets lost weight because they
were consuming fewer calories. Fat contains nine calories per gram compared to
four calories per gram for carbohydrates or protein. Therefore, the more fat a
food contains the more calories it will have. However, in spite of the lower
calorie diet, the men in this group were not at all hungry.
What the researchers discovered was that the men in the low-fat group
unconsciously compensated by choosing foods that weighed the same as the men in
the higher-fat groups and, therefore, were not hungry.
What this suggests is that the weight of the food you eat may play a more
important role than fat or calories in satisfying your hunger. In other words,
you may not need to eat high-calorie or high-fat foods to feel full but your
stomach has to feel the weight of a certain amount of food.
There are several other studies suggesting that people tend to eat the same
weight of food daily, regardless of the fat or calories that the meals contain.
It's almost as if your stomach has an internal scale with a pre-determined
weight that has to be reached for you to be satisfied and not hungry.
This may explain the rationale behind drinking a glass of water or having a bowl
of soup before eating to cut down on your appetite. It may also explain why
people can go on a low fat diet and yet gain weight if the majority of their
food choices come from starchy food that is highly processed and low in fiber.
You can eat many slices of fluffy white bread before you feel full while eating
two slices of whole wheat multi-grain bread already makes you feel like you
swallowed the whole loaf. Eating high fiber foods like oatmeal helps you eat
fewer calories (seven ounces of oatmeal only has 120 calories) without going
hungry.
So how do you choose the right foods?
If you are trying to lose weight, choose food based on their
weight-to-calorie ratio. You want to eat food that weighs a lot but has few
calories and avoid food that is light in weight but hefty in calories.
Fruits and vegetables are the big winners in the heavy weight-low calorie
department, according to Tufts University. They weigh a lot because of their
fiber and water content and yet do not have many calories. For example, one cup
of cantaloupe or 'melon' weighs 5.5 ounces but only has 56 calories. A cup of
cooked spinach weighs six ounces but only has 42 calories.
Now, compare that to six cups of buttered popcorn that only weighs three ounces
and contains 420 calories or, even worse, one ounce of potato chips that has 152
calories (if you ate four ounces, you would be inviting 608 calories to feel at
home in your fat cells). That's what I call "small but terrible".
Most snack food doesn't weigh much but sure have a lot of calories. This means
you can eat a lot of them without feeling full and without realizing it take in
many excess calories that you don't need.
Most cookies weigh ½ ounce and contain 50 calories. Eat six cookies and you only
have three ounces of weight but you've racked up 300 calories. 1.5 ounces of a
chocolate bar contain 220 calories. A small croissant only weighs two ounces but
has 230 calories.
According to the New Zealand University study, food that is light in weight but
high in calories is probably the worse kind of food to eat if you are trying to
lose weight. It's sort of like 'double jeopardy' - you are still hungry but you
have already eaten many calories.
Choose lower-fat choices of the same weight food. There can be a world of
difference between the caloric consumption of two people eating the same weight
and type of food. How is this possible? Easy, if you consider the way the food
is cooked or prepared.
Here are some examples (all of them weigh 3.5 ounces). Boiled potatoes have 62
calories compared to french fried potatoes with 328 calories. Sardines in tomato
sauce contain 127 calories while sardines in oil have 372. Tuna flakes in water
have 95 calories while tuna flakes in oil have 309. You get the picture.
Avoid the "light weight-high calorie" way of dieting. I know many people who
don't want to eat regular sized meals because they think that if their stomach
feels heavy, they are eating a lot of calories. Therefore, they think that by
eating something light like crackers, they will lose weight.
What they don't realize is that just because a food is light doesn't
automatically mean it contains few calories. One could easily eat nine crackers
(420 calories) and still not feel full because nine crackers only weigh three
ounces. Believe it or not but you could have a satisfying meal of ½ cup steamed
rice, a cup of cooked spinach, a small piece of fish, and a cup of cantaloupe
for less calories.
This complete meal would weigh a satisfying 18.5 ounces and only "cost" you 378
calories. By making the right food choices, you can cut down on unnecessary
calories without starving yourself and feeling deprived.
You should also cut down somewhat on your carbs, but don’t cut them out
completely! Because effective weight loss depends on exercise and activity,
without some carbs in your diet, you won’t have the energy you’ll need to
effectively burn off calories.
What you do need to do is begin with a “baseline diet” that dictates at least
half of your calories come from vegetables, fruits, natural starches, and whole
grains. The rest of your diet should consist of low-fat proteins like fish,
chicken, and lean beef.
You need to balance out your carbs with your protein stay away from those carbs
at night. Periodically, you want to take “carb-up” days to get your energy
levels up.
When we talk about protein, many people wonder just how much is enough or how
much is too much. In general, experts say you should eat 1 gram of protein for
every pound of body weight per meal.
That might seem like a ridiculously large amount of protein, but remember, we’re
talking about LEAN proteins. Plus, eating protein speeds up your metabolism and
accelerates weight loss.
This might be a good time to talk about portion sizes. As a general rule of
thumb, you should never eat a serving that is larger than your clenched fist.
The good news about this is that you’ll be able to eat enough to get full
without overdoing it.
Cravings might be the worst part about weight loss. Let’s say you love chocolate
chip cookies like I do. If you’re craving a chocolate chip cookie, denying that
craving will only make it stronger.
Instead of not having the cookie, go ahead, just don’t overdo it. Simply have
one instead of three. You can indulge in your favorite foods as long as you keep
it within reason.
Most experts agree that the traditional three square meals a day shouldn’t be
part of a healthy diet. In fact, you should eat more meals every day. Doesn’t
that sound like great news?!
The idea here is that you overeat when you are overly hungry. To combat that
hunger, you should eat more meals with smaller portions rather than fewer meals
with larger portions.
For women, it is recommended you eat five meals a day and for men, you should
eat six. Try to make these meals a minimum of 2 hours apart to insure you don’t
get too hungry.
The benefits will reveal themselves. By doing this, you are accomplishing the
following benefits:
· Faster metabolic rate
· Higher energy
· Less storage of body fat due to the smaller portions
· Reduced hunger and cravings
· Steadier blood sugar and insulin levels
· More calories available for muscle growth
· Better absorption and utilization of the nutrients in your food
But you need to make sure you eat the right kinds of foods.
We can’t possibly cover all of the foods that are acceptable to
eat when you are trying to lose weight. Common sense can tell you that French
fries are a no-no and an apple is great.
What we’ve decided to do is concentrate on those foods that you SHOULDN’T eat.
Of course, this could be a long list as well, so we’re going to touch on the
worst and give you some possible substitutions.
Beverages
Stay away from anything with caffeine in it - don't forget that many sodas have
caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting
effect as aspartame. Unfortunately, this includes coffee. Stick to decaffeinated
sodas, teas, and coffees.
Along the same lines, cut out any beverage that contains aspartame (Nutra
Sweet), high fructose corn syrup, or refined sugar. Since you need to drink a
lot of water in order to lose weight, try water with a slice of lemon or lime in
it. It can be very refreshing and very satisfying!
Alcohol is a no-no in any weight loss plan. It’s OK to have a glass of wine with
dinner, just don’t drink the whole bottle. There’s no better way to pack on the
pounds than to drink excessive amounts of alcohol – even the ones that claim
they have fewer calories. Moderation is the key with alcoholic beverages!
Boxed Pre-Packaged Foods
In general, you should stay away from a lot of these products. If the
ingredients are not pronounceable, you should avoid them. In other words,
anything with a lot of chemicals on the ingredient list are not going to be good
for your diet.
White rice, while very filling, contains starches that can inhibit your weight
loss. Stick to brown rice instead.
Pasta mixes are usually also not good because of the starches they contain.
Stick to whole grain pastas instead. They taste just as good and are much better
for you!
Breads
For the same reasons as pasta and white rice, white breads should also be
avoided. Whole grain breads provide you with the carbohydrates you need and are
less processed than the white breads. Be sure the bread you choose is made with
whole wheat flour instead of just wheat flour. Believe me, it makes a
difference.
If you love Mexican food, stick to whole wheat flour tortillas or corn tortillas
when you choose your burritos, enchiladas, or soft tacos.
Canned and Jar Foods
Again, anything that is canned or jarred needs to be free of excessive
chemicals. If the label contains ingredients with more than four syllables or
are hyphenated, it won’t be good for your diet.
Chicken broth can be very fatty, so stay away. So are many soup mixes. The good
news is that there are plenty of light or low fat choices out there. These are
the ones you should choose.
Commercially-made tomato sauces or tomato based sauces contain ridiculously huge
amounts of sugar and salt. A better choice is to make these sauces yourself
where you can control what goes into it. We’ll have a recipe later in the book
for you to do just that!
Do not eat canned fruit or canned vegetables. If it’s been canned, it’s been
cooked thus it loses some of it’s most beneficial nutrients. They can also
contain processed or refined sugars, so stick to fresh fruits and veggies
instead.
If you have to have a little oil to cook your foods in, choose extra virgin
olive oil over the vegetable or corn based oils.
Meats
Choose only lean meats to get your protein intake. It’s commonly known that you
should try to stay away from red meats like beef. Of course, if you’re like me
and love your steak, choose a lean cut and don’t make the portion any larger
than your clenched fist.
Choose fresh fish instead of canned and be sure it’s of the lower fat variety.
This includes salmon, tilapia, and cod. Don’t bread your fish either, broil it
or grill it to get rid of any residual fat that might remain.
White meat chicken breasts are better than dark meat because the darker meat
contains more fat. The same applies to turkey.
Tuna is always a good choice – even if it’s canned. Just be sure to get the tuna
canned in water – not oil!
Dairy
Skim milk should be your first choice over whole milk or two percent. Avoid
drinking too much milk, however, because it naturally contains some fats that
can turn into unnecessary fat on you!
Unfortunately, cheese on a diet is also a big no-no. However, you can find
low-fat or fat-free cheese in most grocery stores, so always pick these first.
But use it sparingly!
Eggs are all right on your diet, but you’re better off to use only the whites
instead of including the yolks. Egg substitutes are a great way to get your egg
fix, so look for these in the store as well.
Fat-free sour cream is alright in moderation, but try to substitute with plain
yogurt instead.
Vegetables and Fruits
Almost all fresh vegetables are good for you. It’s a generally accepted belief
that you can eat all the vegetables you want and still lose weight. That’s
pretty much true – as long as they’re prepared the correct way. It’s always best
to steam veggies. You can also drizzle them with a little olive oil and bake
them in the oven or – even better – roast them on the grill! Yummy!
Be careful of eating too many fruits that contain a lot of natural sugars like
oranges and peaches. Because the sugar is naturally there, it’s not horribly bad
for you, but you don’t want to overload on sugars because it can be converted to
fat.
One big thing you must do when you decide that you want to lose weight is to
immediately clean the cupboards and refrigerator getting rid of all the foods
that can inhibit your diet. That means get rid of the chips, processed sugar,
canned fruits, etc.
Don’t throw them away – give them to a local food bank. Believe me, they’ll be
happy to get whatever you have to offer – diet friendly or not!
Once you do that, you get to go shopping! Don’t dread it! Just shop smart!
The first rule of shopping when you’re trying to lose weight is
to shop with a list. This is extremely important, because you don’t want to fall
prey to the natural instincts of wanting to grab those cookies that are there on
that special display at the end of aisle four. Stick to that list faithfully,
too.
Plan before you shop. Of course! If you didn’t plan, how could you have the
list, right? You need to decide what your meals are going to be and what
ingredients you will need to prepare them. Be sure to include portion sizes when
planning your meals.
Don’t just plan for dinners. Remember, you will be eating several smaller meals
per day, so include all the meals in your agenda.
When you first start shopping for your weight loss trip, it might be a good idea
to take along someone to keep you in check as you stroll the aisles. This needs
to be someone who knows your struggles with weight loss and who can support this
journey with you.
They need to be your shopping police, so don’t blame them if they take those
cookies back out of your cart. Remember, you want their support, so don’t blame
them. Give them permission to keep you focused. You may also want to involve
them in the planning process as well so they have a better idea of what exactly
you are trying to accomplish.
We can’t stress this next point enough: EAT BEFORE YOU GO SHOPPING! It’s a well
known fact that if you are hungry when you go to the grocery store, you will be
more prone to making impulse purchases that aren’t good for you because it
sounds so yummy!
Learn how to read labels. As we’ve said before, you have to avoid products that
have ingredients that will be bad for your diet. Look at the fat content, the
sugar content, the salt content, etc. Be sure that you are buying weight
friendly foods that you will be able to eat and not have to worry about when
they’re in your cupboard.
Avoid convenience foods. Even though they are easy to fix and taste pretty good,
these types of foods often contain additional calories, fats, and carbohydrates
that you just don’t need. If you find yourself drawn to the diet dinners in the
frozen food section, be sure to read the ingredients before you buy!
You will always be better off if you prepare your meals yourself. That means
plan to cook from scratch. If you think you don’t have the time, think again.
We’ll give you some great recipes that you can either make ahead of time or that
you can prepare in less than 30 minutes!
When you cook your own meals, you will have complete control over what you put
into your food (salt, sugar, etc.) plus they will taste a lot better than
convenience foods.
While it may seem painfully obvious, we can’t stress enough – don’t buy foods
with empty calories. Those foods include chips, cookies, candy, etc. You don’t
need the temptation, and they provide absolutely NO nutritional value for you at
all, so avoid them like the plague!
No matter how good you eat, you will have to exercise in order to lose weight.
Even with those “miracle” diet pills, you still cannot lose
weight without increasing your physical activity. Exercising in some form will
help to burn calories that can be converted into fat and extra weight. This is
why you need to devise an effective workout plan that will fit into your
abilities and interests.
Most people don’t really like to exercise. For them, it seems too much like
work. And it is work, but it doesn’t have to be tedious work. There are ways to
exercise doing things that you love to do.
First, you need to choose an activity that you enjoy. Do you like riding your
bike as the sun sets in the sky? Maybe swimming is more your idea of fun. Even a
good round of golf can be a great form of exercise – but only if you leave the
cart in the cart barn!
Once you find that activity, you need to pursue it at a minimum of three times a
week for at least 30 minutes at a time. The more you exercise, the more calories
you will burn, but you don’t have to be fanatical about it!
Start slowly then increase your level when you feel stronger until you are at a
point where you think you are at a high level of intensity. It’s OK to rest at
intervals to recharge your batteries, but get back up to that level again until
your workout is complete.
The ideal exercise plan is going to involve some form of aerobic exercise
sustained for 30 minutes at a time. This could be in the form of an aerobic
class or something as simple as taking a walk. This will get your heart pumping
effectively so that your body can burn the calories that you have consumed!
When should you do this type of workout? Believe it or not, there is a best time
to perform your cardio workout for best results.
We want to tell you that the important part about exercise is that you get out
and do it! No matter when you exercise, you will burn fat and calories as long
as it’s a good workout. But to get the maximum benefit, try exercising in the
morning before you eat your first meal.
Early morning aerobic exercising on an empty stomach has three benefits over
working out later in the day.
First, your levels of stored carbohydrates and muscle are at a low when you
first get up in the morning. This is because during the night, your body is
burning any calories that were consumed at dinner the previous evening by
performing bodily functions that occur even while we sleep.
As a result, you’ll wake up with lower carb levels and lower blood sugar levels
which is the optimum environment for burning fat instead of carbs.
How does this work? It’s actually quite simple. Carbohydrates are your body’s
primary and preferred energy source. When this source is in short supply, your
body must tap into its secondary energy resource: body fat.
If you do your exercise workout after eating, the body will burn off the
carbohydrates you’ve consumed first. It’ll take a little longer to get to that
fat you need to burn.
A second benefit to doing exercise in the morning is called the “afterburn”
effect. You’ll not only be burning fat during your workout, but that fat burn
will continue on even after your workout is finished. How?
An intense session of cardio can keep your metabolism elevated for hours
afterwards. Exercising at night won’t give you that extra metabolic lift because
once you go to sleep, your metabolism drops dramatically once you become
sedentary. When you sleep, your metabolic rate is slower than at any other time
of the day.
The third reason for doing early morning exercise is more emotional than
anything else. Your body’s endorphins are elevated when you exercise. It lifts
your mood and gives you a sense of accomplishment that will likely stay with you
all during the day.
That being said, exercise is something that many consider a tedious chore. We
tend to procrastinate and put off doing something we consider to be less than
enjoyable. If you commit yourself to morning workouts, you’ll have “gotten it
out of the way” freeing your mind from having to do it later. This can create
guilt and stress and affect your whole day – don’t let it! Plus, you are more
likely to blow off exercising later in the day because you are tired or just
don’t feel like it.
You might find it difficult to get up and exercise first thing in the morning.
Not everyone is a “morning person”. So how do you motivate yourself to get up
and get moving?
First, remember that you are trying to lose weight. You have a goal that you are
trying to achieve. That should remain in the forefront of your mind. If you stay
focused on your goal, the motivation should come.
Think back to a time when you tackled a difficult task and finished it. Remember
how great you felt afterwards. Completing any challenge can give you a “buzz”.
When that task is physically demanding, that “buzz” is both psychological and
physiological. That’s because your body releases endorphins into your system.
Endorphins are opiate-like hormones that are hundreds of times more powerful
than the strongest morphine. Except for endorphins are made by YOU, not a
laboratory. Endorphins create a natural high that can make you positively
euphoric! Endorphins can reduce stress, improve your mood, increase your
circulation, and relieve pain.
This “high” you feel is partly psychological too. When you get up early and get
your workout done, you’ll feel a sense of completion that will kick start your
day and get it off on the right foot! You will have a sense of completion and
accomplishment that will stay with you throughout your day. You’ll feel happy
and less stressed when you know that this difficult task is already behind you
and you can enjoy what the day has to offer you!
So, you know that exercise is essential to any weight loss program, but what
kind of exercise should you do? What kind of exercise is best? We’ve already
said that you should choose something you love to do so that exercising doesn’t
seem so tedious, but maybe you’re wondering whether or not you should get into
the gym and lift the big weights or simply take a walk to get your aerobic
exercise in.
There really is no cut and dried answer to this question. Whether you want to
bust out the old Tae-Bo tapes, plunk down a bunch of money on a treadmill, or
just put on some music and do some leg lifts on your living room floor, the
important thing is that you do exercise.
Let’s look at the calorie burning that occurs in certain types of exercises.
The numbers below reflect the number of calories you burn for 20 minutes of
participation in different exercises. We should all aim to take 30 minutes of
moderate exercise 5 days a week. This can be a mixture of all types of physical
activity, anything that makes you slightly out of breath and raises your heart
rate slightly.
This table doesn't only show values for organized exercises, but also for more
enjoyable pass times, like walking, dancing and gardening - which many of us
enjoy to do.
Leisurely walk 80
Dancing 120
Cycling 160
Running 325
Aerobics 140
Weights 140
Cleaning 125
Driving 35
Swimming 100
Tennis 120
Rowing 378
Golf 118
Circuit Training 260
Skipping 100
Gardening 160
Skiing 130
Mowing The Lawn 125
Fishing 114
Basketball 258
Bowling 108
Riding a Horse 255
Walking Downstairs 210
Walking Upstairs 300-500
Roller Skating 315
Having Sex 350
Almost any activity can be a fat burning activity – as you can see from the
above chart. Yes, even having sex can burn calories! However, keep in mind that
the number given above is for 30 minutes of activity!
Generally, men tend to burn more calories during sex than women do, but if
you’re going to incorporate some love making into your workout regimen (and we
hope you do!), be an active participant – don’t just lay there and think you’re
burning calories.
So here are a few suggestions for some exercises you can do at
home. The best part about exercising at home is that you can do these exercises
even while you watch television. No need to give up your favourite programs to
get active, just get on the floor and try this workout:
· Jumping Jacks - 1 minute
· Squats – 15 to 20 times
· Push-Ups – As many as you can
· Jog in place making your foot hit your butt – 1 minute
· Superman – lay flat on the floor on stomach with hands stretched out to the
side. Lift legs and chest off the floor and hold for 30 second – 15 to 20 times
· High Knees – jog in place lifting your knees as high as you can – 1 minute
· Lunges – feet flat on the floor, step forward with alternating feet – 15 to 20
times
· Torso Rotation/Twists – 20 times each direction
· Side Bends/Reaches – 20 times each direction
· Wall Sit – Squat against a wall with your back flat on the wall – sit as long
as you can hold it
And that’s it! Do this every day and feel the benefits.
Need some more exercises? No problem! Here are three exercises
that can be used to tighten thighs, buttocks, and stomach areas.
· Outer Thigh Lift – Lying on your right side with your hips and ankles in line
with your shoulders, slowly lift your leg as high as possible, hold, then return
to starting position. Do 10 repetitions and then switch sides.
· Inner Thigh Lift – Lie on your left side with your hips and ankles in line
with your shoulders, and your right knee bent at a 90 degree angle. Slowly lift
your left leg as high as possible, hold, then return to starting position. Do 10
repetitions and then switch sides
· Abdominal Crunches – Lying on your back with your knees bent and your hands
behind your head, slowly curl your shoulders up putting your chin to your chest.
Pause then slowly return to starting position. Do 10 repetitions of these.
Of course, these are toning exercises that will help target problem areas. One
problem area many women have is cellulite in the thigh area and other places.
Here are some exercises to perform that will help those cellulite areas.
Lying on your side, do 10 repetitions of each of the following
exercises:
· Bring both knees forward so your hips are at a 90 degree angle. Straighten
your top leg out in front of you while maintaining the 90 degree hip placement.
Lift the top leg slowly up about three feet off the ground and then lower.
· Straighten both legs so your body is in a straight line. Tilt your hips
forward slightly. Lift your top leg about three feet off the ground then lower.
· Put your top leg out in front of you on the ground. Move your bottom leg
forward slightly. Lift the bottom leg 8-12 inches off the ground and down.
· Repeat all three exercises on the other side.
On your elbows and knees, do 10 repetitions of each of the following exercises:
· Extend one leg straight back with your toe on the ground. Lift that leg up to
the ceiling and then back down. Switch legs.
· Lift your knee off the floor. Extend that same heel back and up so that your
leg is pointing toward the ceiling and then bring the knee back into you. Switch
legs.
From a standing position, do 10 repetitions of the following exercises:
· Start with your feet together. Step out in front of you in a lunge position.
Touch the ground with the opposite hand. Come back up and step to the starting
position. Switch legs.
· Put one foot on a step or prop that is 12-18 inches high. Slowly step up and
down with the other foot. Switch legs.
You can increase the intensity of this workout by going through it more than
once or increasing the amount of repetitions.
Exercises are good for your workout program because they help
tone flabby muscles while also burning calories. But aerobic exercise is best to
burn fat. A great way to get an aerobic workout is to walk.
Walking is the easiest and most effective exercise we can use in our workout
routine. But you need to know more than one foot in front of the other to get
the most from walking as aerobic exercise.
Because of how the body draws on fat stores versus other stored energy sources,
the first thing you need to do is increase the time you spend walking. While
we’ve said that 30 minutes of exercise is good for fat burning, when you walk,
you really need to bump this up to at least 45 minutes, but ideally an hour.
Obviously, it might not be possible for you to fit an hour of walking into your
busy schedule, but try walking every day allowing a few days for an hour and a
few days at 30 minutes. Alternate them, however. If you walk an hour on Monday,
walk half an hour on Tuesday, etc.
If you’re only going to be walking for 30 minutes, increase your speed. A
leisurely stroll isn’t going to give you that aerobic workout that your body
needs, so step it up a bit. But don’t overdo it. If you can’t talk and walk,
you’re over-exerting yourself and you should back off a bit.
You can also introduce some type of weight for you to carry when you walk. This
could be something simple like a small weight, or you can go to the pantry and
pull out a couple of cans of corn! Keep them in your hands as you walk and move
your arms back and forth in your strides. Adding weight will also help tone your
arms – an added perk!
If you’re walking outdoors, perhaps in your neighbourhood, take along a walk-man
and play some upbeat music to keep you walking. Not only is it entertaining, it
keeps you going as well!
And remember, that all walking counts – even if it’s during a shopping trip to
the mall!
There are all kinds of ways you can work exercise into your
life. You can workout anywhere doing all sort of things.
Playing with children, for example is a great way to get some exercise. When you
get down on the floor and play “horsey”, you are giving yourself a heck of a
workout – and it is fun for the kids!
Throw a ball around in the backyard and really get into it! Jump on a
trampoline, or just play tag! Exercise like this not only give you the physical
benefits, it can remind you of the joy of youth and put a real smile on your
face!
At work, take the stairs instead of the elevator. When you park in a parking
lot, park as far away from the door as possible so you have to walk further.
Use your imagination and you will find ways to exercise almost anywhere!
Many people love the idea of being in a gym surrounded by sweaty people who are
lifting weights and using the stair-stepping machine. If this is what you like,
by all means, get into the gym.
Weight training gives you the opportunity to sculpt your body by pushing your
muscles toward working harder than they normally would.
We suggest that you get the advice of someone in the gym like the trainer or
owner to give you some exercises to start out with. They will be the experts in
the field for you and will know what works when you’re just beginning a weight
training program. They can also help guide you when it’s time for you to “step
up” your regimen.
Aerobics classes are another great way to get a terrific workout. You can find
classes like these in many, many places, but mostly in gyms and workout studios.
Keep in mind that there will be a fee to take these classes, but it might very
well be worth it to have the camaraderie that comes with other people sweating
along with you!
We highly recommend looking into taking water aerobics. Exercising in the water
has so many benefits. You have less stress and strain on your joints, plus the
natural resistance of the water will work your muscles more than if you were
taking a class “on land”.
Water aerobics can be done by just about anyone – young and old alike. It’s a
great alternative to strength training and you won’t have the problem of
excessive sweating that many of us just hate! You’ll get an amazing workout and
it’ll be fun too!
Many people – the Hollywood elite included – are beginning to advocate Pilates
as a very effective weight loss method. This exercise regimen was developed in
the early 20th century, but has just now come to global popularity.
Pilates is more than exercise program, it is based on the principles of many
different types of movements. It takes some of its movements from yoga,
acrobats, stretching, and more. Plus, Pilates concentrates a lot on the mind as
an exercise tool.
We can’t tell you how to do Pilates because it’s so involved. That would be a
whole other book to write! But there are many helpful tools out there that can
help you with a Pilates program if you think that the route you want to go. Look
for online web sites, videos, and classes in your area. Once you learn the basic
movements, you can then practice them on your own!
So now we know about exercising in order to lose weight, but let’s get back to
the most important hurdle in trying to lose weight – the food!
Many people think that when they decide it’s time to lose
weight, they have to count every single calorie that touches their lips. This
really isn’t necessary. In fact, it could become quite tedious and cause you to
give up.
So how do you know how many calories you’ve taken in during a 24 hour period?
Estimate! Count portions instead of each individual calorie. This is where
effective meal planning comes in!
When you know approximately how many calories are in that piece of bread and 2
ounces of tuna, you can have a general idea of how many calories you’re
consuming when you eat a tuna sandwich.
If you insist on tracking all of your calories, you’ll have to be diligent about
reading labels and eating only the portions that the label gives calories for.
You’ll also have to carry around a small notebook to jot down what you’ve eaten
so you can assign a calorie value for reference.
A much easier way might be to utilize a spreadsheet that lists your planned
meals along with their caloric content. Be sure to include other particulars
such as protein content, carbs, and fat grams as well. Then print it out and
post it on your refrigerator to give yourself something to aspire to.
Almost all packaged foods will contain information about the caloric content of
those foods, but what about those fruits and vegetables you consume. Maybe we
should give you some ideas!
Food Portion Calories
Apples 1 medium 125
Asparagus 4 spears 15
Avocado 1 305
Banana 1 105
Beef Roast, Lean 3 oz. 205
Beef Sirloin Steak 3 oz. 240
Blackberries 1 cup 75
Broccoli 1 cup 45
Cabbage 1 cup 30
Cantaloupe ½ melon 95
Carrots 1 30
Celery 1 stalk 5
Cherries 10 50
Chicken, Roasted Breast 3 oz. 140
Chicken, Fried Breast 4.6 oz. 369
Yellow Corn 1 ear 85
Crab Meat 1 cup 135
Cucumber 6 slices 5
Egg, Fried 1 egg 90
Egg, Hard Boiled 1 egg 75
Egg, Scrambled 1 egg 100
Flounder, Baked 3 oz. 120
Pink Grapefruit ½ fruit 40
Ground Beef, Broiled 3 oz. 230
Halibut, Broiled 3 oz. 140
Lamb Chop, Broiled 2.8 oz. 235
Lamb Leg, Roasted 3 oz. 205
Lettuce 1 cup 5
Mushrooms 1 cup 20
Nectarine 1 65
Okra, Cooked 8 pods 25
Orange 1 60
Peaches 1 35
Pear 1 100
Peanuts, Salted 1 cup 71
Pepper, Green/Red 1 15
Pineapple 1 cup 75
Pistachios 1 oz. 165
Pork Chop, Broiled 2.5 oz. 165
Pork Chop, Fried 3.1 oz. 335
Pork – Ham – Roasted 3 oz. 250
Pork Rib – Roasted 3 oz. 270
Pork Bacon 3 slices 110
Pork Sausage Link 1 link 50
Potato – Baked 1 220
Raisins 1 cup 435
Salmon – Smoked 3 oz. 150
Spinach 1 cup 10
Strawberries 1 cup 45
Sweet Potato – Baked 1 115
Tangerine 1 35
Tomato 1 25
Turkey – Roasted 1 cup 240
Walnuts 1 cup 770
Watermelon 1 cup 50
Obviously, this is just a partial list, but it’s a start for you to reference
when choosing foods. As you can see, fruits and vegetables are almost all
relatively low-calorie and can help you feel full without consuming a lot of
calories.
You will want to consume fewer calories than what you burn off in order to
effectively lose weight. Keep that in mind when planning your meals.
And we can’t stress this enough – read labels and take note of portion sizes!
That way you can get a better idea of what you’re eating.
We promised you some great low-cal recipes, so let’s get to it!
As the topic of this book says – you CAN lose weight without starving yourself. We’ve given you all kinds of tips and tricks toward achieving this on your own. Now we’re going to offer up some great recipes for you to create on your own that will be diet-friendly and delicious too!
Breakfast
When you eat breakfast, you can always let yourself pig out on all the fresh
fruit you desire, but sometimes you find yourself craving something more
substantial. You CAN eat a hearty breakfast while trying to lose weight.
Consider some of these great recipes!
Egg-White Omelet With Vegetable-Cheddar Filling
3 large egg whites
1 teaspoon water
2 teaspoons chopped fresh dill (optional)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup loosely packed thinly sliced fresh spinach
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese
Vegetable cooking spray
1. Whisk egg whites, water, dill (if using), salt, and pepper together in a
medium bowl until soft peaks form. Toss spinach, tomato, and cheddar together in
a small bowl.
2. Lightly coat an omelet pan or small skillet with cooking spray and heat over
medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set
on bottom.
3. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1
tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold
in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet
onto a serving plate and garnish with reserved filling.
Serves: 1
Zesty Cheddar-Asparagus Quiche
1 tablespoon plain dry breadcrumbs
8 ounces small all-purpose potatoes, peeled and very thinly sliced
2 teaspoons olive oil
1 pound asparagus, trimmed
1/2 teaspoon salt, divided
3/4 cup shredded reduced-fat sharp cheddar cheese
3 scallions, sliced
1 can (12 ounces) evaporated fat-free milk
2 large eggs
2 large egg whites
2 teaspoons butter, melted
1 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1. Heat oven to 400°F. Coat a 9-inch pie plate with vegetable cooking spray and
sprinkle with breadcrumbs. Beginning in center, arrange potato slices in
slightly overlapping circles up to rim. Lightly brush with olive oil and press
down gently. Bake 10 minutes.
2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces.
3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with
asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese.
Arrange whole asparagus spears on top.
4. Beat evaporated milk, eggs, egg whites, butter, mustard, pepper, and
remaining 1/4 teaspoon salt in a medium bowl. Pour into pie plate and sprinkle
with remaining cheddar. Bake until a knife inserted in center comes out clean,
about 35 minutes.
5. Divide into 6 slices. One serving equals 1 slice.
Quick French Toast
1 large egg
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
1 packet artificial sweetener
1 tablespoon skim milk
1 slice bread
1. Place all ingredients except bread in a blender; blend until combined.
2. Pour egg mixture into a shallow bowl. Place bread in egg mixture and soak,
turning once.
3. Coat a non-stick skillet with vegetable cooking spray and heat over medium
heat. Place bread in skillet and pour any remaining egg mixture over bread. Cook
until browned on bottom; then turn over to brown other side.
Golden Pancakes
1 c uncooked whole-grain oats
6 egg whites
1 c fat-free cottage cheese
¼ tsp vanilla extract
¼ tsp ground cinnamon
2 packets sugar substitute
½ c sugar-free maple syrup
¼ c mixed berries
1. Lightly coat a non-stick skillet or griddle with cooking spray and place over
medium heat
2. In a blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon,
and sugar substitute. Blend on medium speed about 1 minute until smooth.
3. Pour batter about ¼ c at a time onto hot skillet. Cook pancake until bubbly
on top and dry around the edges – about 3 minutes. Turn and cook the other side
until golden brown – about 2 more minutes
4. While pancakes are cooking, microwave maple syrup until warm – about 20
seconds
5. Place a portion of pancakes on 2 separate plates, top with warm maple syrup
and mixed berries.
Turkey Bacon Quiche
6 strips lean turkey bacon
3 eight-inch whole wheat tortillas
3 whole eggs
8 egg whites (or 1 c egg substitute)
½ c skim milk
½ c low-fat sour cream
¾ reduced-fat shredded cheddar cheese
1 c broccoli florets
1. Preheat oven to 350 degrees
2. Cook turkey bacon according to package directions. Set aside to cool.
3. Lightly coat a 9-inch pie plate with cooking spray. Overlap 2 tortillas and
cut the third one in half to form a crust
4. In a large mixing bowl, beat whole eggs and egg whites with a fork or whisk
until well blended. Mix skim milk and sour cream into the eggs.
5. Chop cooked turkey bacon into bite size pieces
6. Add turkey, bacon, cheese, and broccoli to blended egg mixture, combine
thoroughly
7. Pour egg mixture into tortilla-lined pie plate and bake for about 50 minutes.
Tap the edge of the pie plate. When the filling is set and moist but not
liquidy, it is done.
8. Cool for 10 minutes before slicing into portions.
Whole wheat toast or English muffins are also good choices as are low-fat or
no-fat yogurt. Just keep portion sizes to what we’ve talked about before.
Lunch
Traditionally, lunch is the middle meal of the day when we eat three squares.
Since you’re trying to lose weight without starving yourself, experts recommend
that you eat several smaller meals, so consider lunches, your daytime meals.
Obviously, you can have sandwiches – on whole wheat bread, of course! Be sure
anything you put between those two pieces of bread is lean and diet-friendly.
Tuna is a great and filling sandwich, but lean roast beef, no-fat cheese, and
chicken salad is also a good sandwich.
You can also opt for the traditional salad. Make sure you don’t top it with
anything that will sabotage your weight loss efforts. That means no cheese
(unless it’s non-fat or low-fat), bacon bits, croutons, or garbanzo beans - and
no dressing unless it’s light. Try some lemon juice instead. It’s refreshing and
delicious!
But there are other meals you can have during the day that are much more
substantial meals you can have. Try some of these recipes!
Cool Taco Salad
½ lean ground beef
1 tbsp water
2 tsp. taco seasoning mix, divided
2 whole wheat pitas
2 tbsp reduced-fat cream cheese, room temp
2 tbsp fat-free sour cream
2 tbsp salsa
1 c shredded lettuce
1 diced tomato
¼ c reduced fat shredded cheddar cheese
1. Preheat oven to 400 degrees
2. In medium skillet, brown ground beef over medium heat until done. Drain off
any fat. Add water and 1 tsp taco seasoning and simmer for 3 minutes. Removed
from heat and set aside to cool slightly
3. Cut each pita into 8 wedges and place on baking sheet. Bake for 7 minutes or
until lightly browned
4. While the beef is cooling, combine the remaining taco seasoning, cream
cheese, sour cream, and salsa in a small bowl. Mix well. Divide and spread this
mixture evenly onto 2 small plates
5. Spoon a portion of the beef over the sour cream mixture and top each with
half the lettuce, tomato, and cheese
6. Place 8 baked pita wedges on each plate
2 servings
Chicken Pita Pizza
1 whole wheat pita
¼ c low fat pizza sauce
1 portion cooked chicken breast sliced
¼ red bell pepper sliced
¼ yellow bell pepper sliced
¼ small zucchini, sliced
¼ reduced-fat shredded mozzarella cheese
1. Preheat oven to 425 degrees
2. Place the pita on a baking sheet. Spoon pizza sauce evenly over the pita. Top
with sliced chicken, peppers, zucchini and cheese
3. Bake for 10-12 minutes or until the cheese is melted and the pizza is heated
through
4. Slice and eat!
Egg Salad Sandwich
4 hard boiled eggs
1 tbsp fat free salad dressing (Miracle Whip)
1 tbsp mustard
½ stalk sliced celery
¼ chopping red bell pepper
1 tsp pickle relish
1 tbsp fresh parsley
1 slice whole grain bread
1 lettuce leaf
¼ sliced avocado
1. Chop 1 whole egg and discard the yolks from the other 3 eggs and chop the
whites
2. In a small mixing bowl, combine all ingredients except the bread, lettuce
leaf, and avocado
3. Toast the bread and place on a small plate. Top with lettuce, egg salad and
avocado slice
1 serving
Oriental Chicken Salad
4 portions cooked chicken (about 1 lb.) in bite size pieces
1 bag coleslaw mix
4 chopped green onions
2 tbsp light sesame oil
1/3 c rice vinegar
¼ c lite soy sauce
½ tsp ground ginger
1 c crisp chow mein noodles
1. In large mixing bowl, combine cooked chicken, coleslaw mix, and green onions
2. In small bowl, combine sesame oil, rice vinegar, soy sauce, and ginger.
Drizzle over chicken mixture and toss to coat.
3. Divide into 4 portions and top with chow mein noodles.
4 servings
Mile High Baked Potato
1 medium russet potato
2 tsp fat-free chicken broth
¼ c low fat cottage cheese
¼ c chopped cooked chicken
¼ c cooked broccoli
¼ c salsa
1 tbsp chopped cilantro
1. Pierce potato several times with fork. Place in microwave and cook on high
5-8 minutes until tender. Let stand 1 minute.
2. Use knife to cut an “X” in the top of the cooked potato. Press ends slightly
to open potato and pour chicken broth into opening
3. Top potato with cottage cheese, chicken, broccoli, and salsa. Place filled
potato in microwave and cook on high for 30 more seconds.
4. Sprinkle top with fresh cilantro.
Dinners
Many people feel that dinner is the most important meal of the day. And many of
them are right. Dinner is a time for families to connect, talk about their days,
and bond together as a unit.
Just because you’re trying to lose weight doesn’t mean you have to sacrifice
taste at dinner time. In fact, we’re willing to be that some of these recipes
will be big hits with your family and they won’t even know that they fit into
your diet!
Spaghetti and Meatballs
1 ½ lb. lean ground turkey
2 egg whites
½ c dry breadcrumbs
¼ water
½ finely chopped onion
2 cloves minced garlic
¼ c parsley
2 tsp dried basil
1 tsp ground black pepper
3 c low-fat marinara pasta sauce
12 oz. spaghetti
¼ c reduced-fat Parmesan cheese
1. Preheat oven broiler
2. In large mixing bowl, combine turkey, egg white, breadcrumbs, water, onion,
garlic, parsley, basil and black pepper. Mix thoroughly and shape into 1 ½”
diameter meatballs
3. Arrange meatballs on a baking sheet and place under broiler for 10-12 minutes
turning occasionally until they are browned on all sides
4. In a large saucepan, combine sauce and meatballs. Simmer on low for about 20
minutes.
5. While the sauce is simmering, prepare spaghetti according to package
directions.
6. Plate and top with Parmesan cheese
6 servings
Home style Meat Loaf
1 ½ lbs. lean ground turkey
1 chopped onion
4 egg whites
1 c salsa
¾ oats, uncooked
1 pkg. dry vegetable soup mix
¼ tsp ground black pepper
½ c ketchup
6 portions red potatoes
2 lbs. green beans
¾ c skim milk
2 tbsp Butter Buds
1. Preheat oven to 350 degrees
2. In large mixing bowl, combine turkey, onion, egg whites, salsa, oats, soup
mix, and pepper. Press mixture into 9” x 5” loaf pan and spread ketchup over
top. Bake in oven until no longer pink in the center – about 60 minutes
3. About 25 minutes after putting the meatloaf in the oven, cut potatoes into 1”
chunks. Place in large saucepan and cover with water. Bring to a boil over high
heat. Reduce heat to medium and simmer until tender – about 20 minutes
4. Cut stems off green beans and place in a large saucepan with 1” of water.
Heat to boiling over high heat. Then reduce heat and simmer uncovered for 6-8
minutes until crisp-tender. Drain
5. Remove meatloaf from oven and let sit 5 minutes before slicing.
6. Drain potatoes and return to pan. Mash while adding skim milk a little at a
time. Add butter buds and mash vigorously until light and fluffy.
Chicken Veggie Stir Fry
1 tablespoon sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon minced scallions
1 pound boneless, skinless, chicken breasts, sliced into strips
1 cup broccoli spears
1 cup julienne carrots
1/2 pound green beans, chopped
1/2 cup julienne red pepper
1 cup quartered button mushrooms
3 heads baby bok choy, chopped
Low sodium teriyaki sauce
1. Heat the oil in a wok over high heat.
2. Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes.
3. Add the chicken. Sauté until the edges are brown, about 3 to 4 minutes.
4. Add the broccoli, carrots, and green beans to the wok. Cook approximately 5
to 8 minutes, until the vegetables begin to become tender.
5. Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook
approximately 5 to 8 minutes more, or until chicken is cooked through and
vegetables are done to your likeness.
6. Taste and adjust seasonings. Serve immediately.
Chicken Fried Rice With Veggies
2 cups of cooked brown rice
1 16oz bag of mixed veggies (any kind)
1 pack of chicken breast cut up
3 table spoons soy sauce
2 eggs (1 whole, 1 egg white beaten)
Cooking spray
1. Cook brown rice according to package and set aside.
2. Cook cut up chicken breast until done and set aside.
3. Cook beaten eggs (scrambled style) and set aside.
4. Cook mixed veggies according to package.
5. Spray large skillet with cooking spray, add chicken,
eggs, and veggies. Stir and cook until heated through
well.
6. Add the 3 tablespoons of soy sauce (or according to
taste) to mixture in skillet. Cook for about 10 minutes
to make sure it is heated through.
Beef Stroganoff
1+ pounds of top bottom roast (or sirloin)
1 8oz container of fat free sour cream
1-2 tbsp(s) of beef granules or powder
1 tbsp of flour
Whole wheat pasta
Veggies are optional. Recommended: Mushrooms, broccoli
1. Cut your beef into cubes or strips (if you use the round bottom roast, it is
best to tenderize it).
2. Place the beef into a pan that is sprayed with cooking spray. Cook until the
beef is slightly brown (10-15 mins).
3. While your beef is browning, combine 8oz of sour cream, a tbsp of flour and
1-2 tbsp(s) of beef granules or powder. Mix them together (will look light
brown)
4. After beef is slightly brown, pour the sour cream mix over it. Stir and let
it cook for about 8-10 mins.
5. While this is cooking, boil water and cook pasta.
6. When finished place one serving of pasta on a plate and cover with meat and
sauce.
Jambalaya
1/2 cup chopped Celery
1/2 cup diced Onion
1/2 cup diced Green Pepper
1.5 cups of diced Fat-Free Ham
1.5 cups of diced cooked boneless/skinless Chicken Breast
1/2 cup Chicken Broth
1 14 oz can of Diced Tomatoes (not drained) or 2 medium
fresh diced tomatoes
1 tbsp Hot Sauce
1-2 tsp Cajun Seasoning
1-2 tsp Dried Jalapeño Pepper
1/2 cup Brown Rice (uncooked)
1. In a non-stick pot, or one sprayed with cooking spray, sauté Celery, Onion,
and Green Pepper until Onion is tender.
2. Add Broth, Tomatoes, meat, and seasonings.
3. Bring to a boil for 5 minutes stirring frequently.
4. Add rice and simmer for 15 minutes stirring frequently until rice is cooked
and consistency is as desired.
Chicken Noodle Soup
2 tbsp. olive oil
1 chopped onion
4 carrots peeled and chopped
4 chopped celery stalks
4 bay leaves
½ tsp ground black pepper
12 c fat-free chicken broth
2 c water
2 lb. chicken breast cut into bite-size pieces
1 lb. whole wheat or no yolk noodles
2 tbsp chopped dill
1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté
for about 4 min.
2. Add carrots, celery, bay leaves, black pepper, chicken broth and water. Bring
to a boil over high heat
3. Add chicken and bring back to coil
4. Add noodles and simmer until tender – about 8 minutes. Reduce heat to low
5. Remove bay leaves and stir in parsley and dill
8 servings
Chicken Enchiladas
1 lb. cooked and shredded chicken breast
4 sliced green onions
2 tbsp chopped cilantro
1 minced jalapeno
3 cans green enchilada sauce
8 corn tortillas
1 c reduced-fat shredded cheddar cheese
½ c salsa
½ c light sour cream
1 diced tomato
¼ c sliced black olives
1. Preheat oven to 350 degrees. Lightly coat a 9” x 13” baking dish with cooking
spray
2. Lightly coat a large skillet with cooking spray and place over a medium-high
heat. Add green onion, cilantro, and jalapeno. Sauté for 2 min. Add chicken and
1 can of enchilada sauce. Cook, stirring occasionally until heated through –
about 5 minutes
3. Pour the other 2 cans of enchilada sauce in a medium bowl and microwave until
warm – about 2 minutes. Dip each tortilla in the heated sauce and fill with 1/8
of the chicken mixture. Roll up and place seam-side down in the baking dish
4. Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake
until heated through and cheese is melted – about 15 minutes.
5. Divide lettuce onto four plates and place a portion of enchiladas on top. Top
with a spoonful of salsa and a dollop of sour cream, tomatoes, and olives.
4 servings
We, as Americans, are the fattest nation in the world. There’s a
reason for that. We eat all of the wrong foods and spend our time in a sedentary
lifestyle that allows that food to settle into areas of our bodies where we
don’t want it to be. That food is then converted into the energy that it was
meant to provide, but when we don’t use that energy, it turns to fat.
The media doesn’t help us either when it comes to a healthy body image. We could
be heavier than what our recommended body weight is but still be in great shape.
After all, muscle weighs more than fat. But the media has us believe that all
women must be a size 4 and all men should be ripped with muscles.
The reality is that body shapes are different and weight should not be our only
gauge of how in shape we are. The idea is to be sure we eat healthy and take
advantage of the way food is meant to work for us – not against us!
When you resolve to take off those extra pounds, your whole mindset has to
change in order for you to be successful. You have to change your habits – not
only your eating habits, but when you eat and how you eat.
As we’ve shown you, you can eat many foods while trying to lose weight and you
don’t have to starve yourself in the process. There’s nothing you really have to
sacrifice, you just have to change a little.
Instead of having flour tortillas, have wheat ones. Instead of eating 5 cookies,
just eat 1. Switch to low-fat or no-fat versions of your favourite foods like
cheese and sour cream and decrease your portion size to make sure you don’t
overeat.
Dieting to lose weight doesn’t have to be painful or uncomfortable. It can be
fulfilling and satisfying and even tasty!
Now that you have the tools you need, you can modify any of the recipes we’ve
given you and create your very own foods with the “allowed” ingredients.
It’s up to you to succeed. We know you can! So here’s to your slimmer body, but
most of all – a healthier YOU!
The following websites were referenced in researching this book:
www.newcreations.net
www.bodybuildingforyou.org
www.mayoclinic.com
www.bodyforlife.com
And the following book:
Phillips, Bill; Eating For Life; ISBN # 0-9720184-1-7
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