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This Months Weight Loss Information Article



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Start small. Changing your lifestyle overnight is very bad for your body and your mind. You�ll get sick of eating oatmeal 3 times a day, or grapefruit. Your life should be enjoyable and healthy!
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If your schedule only permits you to eat one major meal in a day, eat it in the morning to midday hours rather than afternoon/evening hours. Repeat: "I'm learning a way to live, not just a way to diet."
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There is a large number of health conditions associated with weight gain and the greater the increase in body weight the more that problems occur. If you think about it, losing excess weight by natural methods is the most acceptable way to get rid of those extra pounds but too many people want a ?quick fix� system.
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Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don't. They also consume more fiber and calcium -- and less fat -- than those who eat other breakfast foods. Of course, that doesn't mean reaching for the Cap'n Crunch. Instead, pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
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With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
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Healthy Recipe

Thu, 31 Jul 2008 12:00:00 GMT
Lentil Chili: Makes: 6 servings, Ingredients: 1 cup dried brown lentils, cleaned, 2 cups vegetable broth, 16 ounces unsalted tomatoes, crushed, 1 medium green pepper, chopped, 1 medium onion, chopped, 1 tablespoon garlic, crushed, 2 tablespoons chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon ground allspice, 16 ounces unsalted tomato sauce, 2 cups whole kernel corn, 1 celery stalk, chopped, Direction: Combine all of the ingredients except for the tomato sauce and corn in a 4-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 25-30 minutes. Add the tomato sauce and corn to the lentil mixture. Stir, cover, and simmer for 10-15 additional minutes. Serve hot. Nutritive Information: Serving size: 1 1/2 cup, Calories: 210, Fat: 2 g, Cholesterol: 0 mg, Protein: 17 g, Carbohydrates: 35 g, Fiber: 7 g, Sodium: 200 mg

The Caloric Low-Down on Fast Food Salads

Salads are super summertime meals. They're cool, refreshing, and light. Here's how the calorie counts of some popular fast food salads stack up:

Burger King
Tender Crisp Garden Salad -...

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This Weight Watchers package can help you lose weight and keep it off!

Atkins OWL Phase

By Lee MacRae

The second phase of the Atkins diet is called Ongoing Weight Loss or OWL. After the rapid weight loss of the 2-week Induction phase, you�ll be slowing your weight loss down just a bit. You�ll add in specific carbohydrates that will make your diet a little easier and your weight loss just a bit slower. However, you will continue to lose weight at a steady even pace with ease.

During the OWL phase you will boost your body�s ability to burn fats. Although you�ll be adding carbohydrates slowly, you�ll still remain in the state of ketosis. You will continue to use your excess fat as fuel for your body, and the pounds and inches will continue to come off.

The OWL phase will also teach you to make better carbohydrate choices. The recipes and guidelines for OWL will increase your knowledge about nutritious food. You�ll replace the poor carbohydrate choices that you relied on in the past with new and better choices.

You�ll also learn how many carbohydrates you can consume and still lose weight. The process of the OWL phase is an experiment in what your specific body does with carbs. During the OWL phase, you�ll gradually increase your daily carb intake from the 20-gram level that you used in induction. Each week you�ll try adding another 5 grams of carbs and then take note of what happens. When weight loss slows too much, you�ll know that you�ve exceeded your personal carb limit.

OWL also prepares you for your permanent weight management program (called maintenance). The habits and practices that you develop during OWL will go a long way toward your long-term success. Treat this period of your diet as training for the real "test" � your post diet life.

During the OWL phase, you�ll still be getting most of your carbohydrates from vegetables (just as you do during Induction). It�s important to continue to eat a wide variety of vegetables, as they are good for your overall health and good for maintaining intestinal health during the Atkins diet. You will be able to add more portions of vegetables, and then gradually be able to add nuts, seeds and even berries. However, the main focus of the diet will still be protein.

In a way, the Induction phase is easier than any of the other phases of Atkins. The strict plan always works and always produces weight loss. As you enter the OWL phases, you�ll need to be more mindful of your carbohydrate count and keep better track of your weight. You�ll have more choice and that may lead to more temptations, which could result in a stalling of your weight loss or even weight gain.

Counting carbohydrate grams is critical in your OWL success. If you don�t count, you will end up consuming more carbohydrates than you should. However, there are many tools available that can help you with counting. There are several handy, portable books that will tell you the number of grams of carbohydrates in certain foods. Over time, you�ll know the "carb count" for your favorite foods instantly.

Counting carbs is also essential during the OWL phase because you are playing detective. You are investigating to find your personal carb count, the amount of carbohydrate grams that you can eat daily and still lose weight. During the first week of OWL, you�ll move from 20 carbohydrate grams to 25. It is recommended that you add this in the form of more vegetables, like asparagus or cauliflower. You�ll continue at the 25-gram level for a week, and then move up to 30 grams a day.

As you increase your carbohydrate gram level, watch your weight closely. If you experience too much of a slowdown, you know you�ve gone too high. You�ll find your maximum carbohydrate gram level when you stop losing weight at all. When this happens, you�ll know you�ve reached your limit. Once you discover your personal carb count, drop down below that number if you want to continue losing weight.

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Use flavorings such as hot sauce, salsa, and Cajun seasonings instead of relying on butter and creamy or sugary sauces. Besides providing lots of flavor with no fat and few calories, many of these seasonings -- the spicy ones -- turn up your digestive fires, causing your body to temporarily burn more calories.
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Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that's what I called myself - if only to get myself motivated to meet my weight loss goal). However, there's no easier way to illustrate your progress. The "after" photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It's good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
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Weight Loss Tip: Make a strong start, Contrary to common wisdom that "slow and steady wins the race", weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.
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Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you're doing yourself a favor by sleeping less, you're mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that's likely your body's way of saying: "Shut your eyes, stupid!"
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Doing the Zen Habits 30-day challenge to make something a habit really helps make exercise a no-brainer. The first step is getting yourself to do it, after that, the gains are much easier to make.
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