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How to Lose Weight – 4 Simple Things You Can Do to Drop Those Extra Pounds

Saturday, January 14, 2012

3 February, 2010 (15:34) | weight loss tips | By: gassaveradmin
Oblique muscles with no fat

You may not be able to see these on yourself now, but you can lose weight without upsetting the apple cart. Here are 4 simple ways to lose weight you can do every day.

Being overweight is a problem worldwide. In fact, the World Health Organization recently discovered that more people around the world actually die from being fat than from hunger or malnutrition. It’s shocking in this day of information at your fingertips that many people simply don’t know how to lose weight.

Sure, they know “eat less and exercise more”, but they are almost totally unaware of simple ways to lose weight they can do everyday to keep dropping pounds. In addition, they are also ignorant of simple mistakes people make that keep them fat, when it would be easy to avoid them without dramatically impacting their daily life.

Here are 4 simple things you can do to lose weight. I’ll share some more of these in upcoming posts. One thing that bears repeating over and over is that you’re really not trying to lose weight, as much as you are trying to lose fat. Typically you will lose both, because there is simply more excess fat to be lost than muscle to be gained. For example, if you are 70lbs overweight, it would probably be a great idea to gain 10 – 20 pounds of muscle and lose 70 lbs of fat, for a net loss of between 50 and 60lbs.

How to Lose Weight Tip 1 - Eat Spicier Food
There are many reasons why spicy food contributes to weight loss, but two of the most powerful are these:
1 ) Some hot spices, such as cayenne peppers, raise your metabolism. Recently, the spice curcumin, found in many Indian and Asian foods, was discovered to have fat fighting properties as well.
2) Eating spicy foods makes you eat slower, allowing you more time to assimilate nutrients and also get that “full” feeling so you ultimately eat less.

How to Lose Weight Tip 2 – Portion control
Portion control is something Americans in general have a huge (no pun intended) problem with. Restaurants have been giving us a steady diet of larger and larger portions, much of which is either eaten when it shouldn’t be, or thrown away (sad when there is hunger in the world). Instead of eating so much at a sitting, you should eat less, but eat more often. Make sure your portions are matched, so that you are not eating too much of one thing at the expense of another. For example, eat a small serving of beans, one of veggies, and one of lean meat. Don’t eat just one type of food at a meal.

Portion control at individual meals ties in nicely with something else I have discusses here before; instead of three huge meals each day, try 5 smaller ones, with the largest one eaten at mid day, and a relatively smaller meal at dinner time. Eat only until you are full, not until every last thing on your plate is gone. Your parents aren’t watching you anymore.

How to Lose Weight Tip 3 – Cut the simple carbs
Most Americans eat a diet rich in simple carbs. Don’t get me wrong, I love bread as much as the next person, but as far as your body is concerned, bread basically converts to sugar, which something else most people eat entirely too much of. Why am I capping on carbs? Well, I am not bashing all carbs, just the high glycemic index ones.

If you’ve been here before (and maybe if haven’t), you know that glycemic index measures how fast a carbohydrate raises blood sugar levels. Low glycemic index foods don’t cause rapid psikes in blood sugar levels, but rather a much slower rise. Why is this important? Because those spikes in blood sugar levels contribute to fat storage in a mighty way, that’s why.

That means cut out simple sugars, breads and pasta that aren’t whole grain (includes breading on foods), and fruit juices. Rather than juices, eat the fruit itself, which has more nutrients and fiber. Rather than high glycemic index carbs, eat low glycemic index fruits and vegetables, which you can actually eat more of from a volume perspective than you can that other stuff anyway.

How to Lose Weight Tip 4 – Only a Little After Dinner
Instead of eating a big meal or snack before bed, eat just a small amount of protein and have some herb tea. The tea will make you feel full, and the protein will help your muscles repair and grow while you are sleeping. Do not eat any carbs before bed time. This will wind up on your belly and hips in no time, and if it already has, it will simply add to the carnage.

Instead, after your last meal at 6 or 7 pm severely limit your food intake. This is one of the most difficult things for people to do, myself included. Having that snack while watching the game or prime time TV show is so tempting, but it is also a recipe for disaster.

  Member Comments About This Blog Post:

4EVER21B 1/23/2012 10:35PM

    Great suggestions!

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RRP546 1/14/2012 1:35PM

  i like hot foods

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MY THOUGHT ON Battle scars from the Diet War

Friday, January 13, 2012

Battle scars from the Diet War

Like Martha Graham, who said that "The body is a sacred garment. It's your first and last garment; it is what you enter life in and what you depart life with, and it should be treated with honor," Jenny Craig seems to know a thing or two about caring for your body and your self. In the Garden of Eden, eating was modeled as one of life's most pleasurable experiences. But then Eve took a bite out of that apple (so much for the low calorie, low fat, high fiber theory), and women (and men) have been at war with food ever since. Both of these quotes reflect this fact. Are your weight issues really a symptom of something else--boredom, depression, regret, or rejection? At the root of many issues is our self-loathing at worst, our self-indifference at best. Food is not the enemy. We are. Break the cycle of dieting and replace it with loving yourself enough to make good choices about your diet. Examine your eating habits this week. Are you honoring your body with your food choices? How can you love yourself back to a healthy relationship with eating? Take steps towards defeating the natural compulsion or craving that might take you down a path of regretful eating. Remember the sacredness of your own skin.




  Member Comments About This Blog Post:

FIT2BETHIN 1/22/2012 7:41AM

    One day at a time...slow is the weigh to go! Good luck! We can do this! emoticon

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ALMOSTFOXY 1/13/2012 12:30PM


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1CRAZYDOG 1/13/2012 10:02AM

    D eprivation. You feel deprived if you mentally feel like things you love are out of the question, vs. lifestyle changes that entail learning how to eat what you love in the right portions.

I nertia. You feel "stuck" because depriving yourself of ANYTHING foodwise mentally depressing! The "oh poor me" syndrome I call it.

E ntrapped. You feel like you're stuck with the body you have. Well, truthfully we ARE "stuck" with the body we have, but it is how we treat it that makes the huge difference! You treat it healthfully, and it will BE healthy.

T ired. It is exhausting to be on the "diet merry-go-round". You struggle but don't get ahead!

That's why for me, I prefer to think of this as lifestyle changes, made one or two @ a time, working on it day-by-day, step-by-step and not being afraid if one day isn't perfect.

Wishing you success.

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starting over

Wednesday, January 11, 2012

This is the plan my Doctor put me on . I have found it had gotton hard to stay on a diet . i was alway hurgry . so she said this would help .i look forward to getting to goal this year .
The basics – choosing wisely
Eating smarter with Weight Watchers means choosing the right foods and tracking what you eat and drink. You’ll see how to make healthy choices, and keep track of them so you learn from experience. You’ll also learn which foods help keep you satisfied, and how to incorporate them into your daily life. Our interactive tools will make choosing and tracking easier, to help you stick with the plan.

How weight loss works
How our food plan works
Note: Remember to track your weight each week. You’ll get an idea of your progress, especially as you adjust to the food plan.

How weight loss works
The only scientifically proven method for losing weight involves burning more calories than you take in. 1
This is known as the law of thermodynamics. Yet only 1/3 of Americans trying to lose weight try to do so by using the recommended method of eating less and exercising more – the fundamental foundation of weight loss.2

How our food plan works
Choose satisfying foods, and track for improved success.
The Momentum™ plan is built on a proven method for weight-loss success: burn more calories than you take in. Weight Watchers will guide you towards wise food choices, choices that will help you stay satisfied. And you’ll learn to be aware of those choices by tracking the foods you eat.

The plan centers around four basic concepts that help you choose wisely

Healthy core food
Less fatty food ( No Fried unless using amount of oil alowed )
Drinking 64 oz water a day

It’s not necessarily to eat less – it’s to eat smarter. Think about the choices you’re making now, and will show you how to use healthy, delicious substitutions that will keep you feeling satisfied.

* Filling Foods are usually foods that contain more fiber and water, so they help keep you feeling full longer. Once you how to identify Filling Foods, you’ll see how easy it is to incorporate them into your daily meals.
* The Good Health Guidelines add to the equation by guiding you toward healthy choices as you lose weight. You can track these in your Healthy Checks.

Filling Foods
Not all POINTS values are created equal. Filling Foods keep you satisfied even as you’re taking in fewer calories, so you can lose weight. They’re packed with water, fiber and sometimes air and can be good sources of protein – elements that help fill you up and keep you satisfied. Using your POINTS® values on foods from the Filling Foods List will help you stay full throughout the day.

What are Filling Foods?
Why eat them?
Build a filling meal

What are Filling Foods?
People tend to eat the same volume of food each day— by filling their stomachs with food, they avoid feelings of hunger. Some foods — Filling Foods — help keep you full longer, and fill you up on fewer calories. By incorporating Filling Foods into your meals, you’ll learn to stretch your Food calories and make better choices.

Take a look at the Filling Food groups. You’ll find lots of delicious choices.

Whole-wheat pasta, brown rice, potatoes and grains

Vegetables and fruits

Whole-grain cereals – without added sugar, nuts or dried fruit

Lean meats, poultry, fish, eggs,

Fat-free milk and milk products

Soups, made with Filling Foods

Beverages, with the exception of milk, bypass the body’s hunger detectors. That’s why, even though they have lots of water in them, they’re not considered Filling Foods. This includes fruit juices.

Look for the diamond which will identify Filling Foods throughout the site.

Why eat Filling Foods?
Knowing the Calories of foods will help you make smart choices. Sometimes, though, foods have low calories, but lack staying power. Five jelly beans, for example, have only about 10 Calories . But how effectively will jelly beans keep you feeling satisfied? Before long, you may need another snack, for more calories. On the other hand, one slice of low-fat or fat-free cheese has 50 calories value, and is a Filling Food. This means you probably will be satisfied for longer.

Filling Foods keep hunger at bay longer. They’re great sources of protein; or they’re packed with water and fiber— elements that fill you up and keep you satisfied. Choose foods from the Filling Foods List in the Plan Manager and you’ll stay more satisfied throughout the day.

You can also print out this list of Filling Foods.

Build a filling meal
You can find a complete list of Filling Foods in the Plan Manager. Look for the diamond which will identify Filling Foods throughout the page.

* Try it now

Think about eating filling foods at each meal. When deciding what you’ll have for a meal or snack, ask yourself, “Are any of my options Filling Foods?” From there, you can get creative with flavors, ingredients and preparations.journal your Calories each day, notice how many Filling Foods you ate, and think about how hungry you were after each meal.

The Simply Filling Technique
Because tracking is not a fit for everybody, we also have the Simply Filling technique. You can eat as much as you want from the Filling Foods List – as long as you remain aware of your hunger levels and choose wisely. Find out more about the Simply Filling technique.
S-T-R-E-T-C-H your Calorie values
Two foods that have the same Calories might not have the same staying power.

Another way to keep track: Simply Filling
Tracking is our preferred way of maintaining control, but some people just aren’t wired for it. So we have another technique: Simply Filling. Simply Filling requires that you give up some flexibility in your choices and requests, and that you rely more on listening to your body’s signals — those signals are how you’ll maintain control. In exchange, you don’t have to track Calories values. Don't worry; if it's not for you, you can always switch back to tracking.
you may notice that the Simply Filling technique is similar to the Core Plan. The difference? This plan incorporates the concept of portion control, which helps you avoid overeating. And there are a few differences between the Core Food List and the Filling Food List (See below.)
Why Simply Filling works
The Simply Filling technique will work to help you lose weight, because the science behind Filling Foods — they’re usually filled with protein, fiber, and water — will prevent you from overeating. You can eat as much of the Filling Foods as you need to be satisfied; but you should pay attention to portion size and Hunger Signals. It’s like being accountable to your body’s signals, instead of to your POINTS Tracker.

How to use the Simply Filling technique
Eat Filling Foods
For at least one week at a time, eat exclusively Filling Foods from the categories below, plus foods from a few additional categories, like beverages, seasonings and condiments, as well as healthy oils. See below for more specific rules.

Whole-wheat pasta, brown rice, potatoes and grains

Vegetables and fruits

Whole-grain cereals – without added sugar, nuts or dried fruit

Lean meats, poultry, fish, eggs, beans and meat substitutes such as tofu

Fat-free milk and milk products

Non-creamy soups made with Filling Foods

Browse the list for delicious choices. In the POINTS Tracker, you can use your preferences to go into "Simply Filling mode." This way, you’ll track only foods that are not Filling Foods.

* View the Filling Foods List

Filling Foods are marked with a green diamond on the site.
The Simply Filling technique rules

* In addition to Filling Foods from the categories above, there are some foods and beverages that you don't have to count POINTS values for (although they are not Filling Foods): beverages like coffee and tea without sugar, diet soda, club soda and seltzer (plain or flavored/unsweetened), and water; and fat-free condiments and seasonings like mustard, ketchup, soy sauce, fat-free dressing and fat-free salsa.

* You don't have to count POINTS values for the 2 teaspoons of healthy oils (olive, canola, safflower, sunflower, and flaxseed oil) that you need for good nutrition each day (see the Good Health Guidelines).

* Bread is not a Filling Food

* Vegetables, beans & legumes cannot contain ingredients that are not Filling Foods. You also need to track POINTS values for vegetable juices.

* Canned fruit must be packed in water or juice. Applesauce must be unsweetened. You must track POINTS values for dried fruits and fruit juices.

* Cold cereals must be limited to one meal a day and eaten with fat-free milk or fat-free plain yogurt. Whole-grain cereals without added sugar, nuts or dried fruit are Filling Foods, as is any plain variety of cooked (hot) cereal that does not contain added sugar.

* Choose and prepare visibly lean cuts of meat. Ground beef with no more than 7% fat, ground chicken and ground turkey cannot be part of more than one meal a day.

* Whole-wheat pasta, potatoes and brown rice are limited to one meal a day

* Processed meats such as deli items or hot dogs are not Filling Foods

* Canned fish and shellfish must be packed in water, broth or tomato juice (not in oil).

Eat portions that feel right to you.
Listen to your body's signals. There’s no need to measure or count. When you’re using the Simply Filling technique you’ll want to be especially aware of your hunger signals, and whether you’re feeling full, hungry or satisfied.

Keeping you healthy
In addition to tracking your food and activity, you can also keep track of how you’re following some of these guidelines each day. In the Plan Manager, they’re called the Healthy Checks.

* Use the Healthy Checks to keep track

Use the Good Health Guidelines as an everyday reminder of how to eat right and lose weight. Bearing these guidelines in mind each day may very well become second nature, and keep you on track with your eating habits. As an added bonus, healthy foods are very often great bargains for their Calories values, and Filling Foods to boot. Work in the minimum amounts for each category — and be sure to count the calorie values.
Note: Amounts can be divided and counted toward a full serving. For example, ½ cup yogurt at breakfast and ¾ oz cheese at lunch count toward a full milk serving. Fruits and vegetables? Same thing.

The Guidelines

Fruits & Vegetables
5 servings a day
(9 if you weigh more than 350 lbs.),

1 cup per serving for leafy greens 1/2 cup per serving for all others

Rich source of many vitamins and minerals, including antioxidants. Helps reduce the risk for many diseases.

Milk Products
2 servings a day
(3 if you are a nursing mom, a teenager, are over 50 or weight more than 250 lbs.).

Milk or calcium-fortified soy milk, including:
12 oz Latte
16 oz cappuccino
Weight Watchers Smoothies*
Cheeses, including:
2 cups cottage
1 1/2 oz hard or
1/2 cup ricotta
Yogurt & pudding, 1 cup
*Available at participating meeting locations only.

Milk products are more than just calcium rich. They contain protein, zinc, potassium, phosphorous, riboflavin and added vitamin D to help strengthen bones and protect against colon cancer and high blood pressure.

6 8-oz. glasses
per day.

All liquids: milk, juice, water, seltzer, diet soft drinks, coffee or tea. The best choice is water.

Keeps you hydrated. Needed for temperature regulation and proper function of body cells, tissues, and organs.

Healthy Oil
2 teaspoons per day.

Olive, canola, safflower, sunflower or flaxseed oil. Avoid saturated and trans fats.

Contains vitamin E and essential fatty acids. May help lower risk for heart disease and stroke.

Lean Protein
1-2 servings per day .

Lean meats, skinless poultry, fish, beans, soy products, and lentils.

Provides essential amino acids, which your body can’t make. Needed to repair and build all body tissue.

Vitamin/Mineral Supplement
1 per day.

Any supplement that contains no more than 100 percent of the daily recommendation for vitamins or minerals.

Will ensure that your nutrient needs from A-Z (vitamin A – Zinc) are covered.

Whole Grains
Choose whenever possible.

Whole grain cereal, breads, pasta, rice or grains.

Packed with nutrients, including fiber.

At least 30 minutes a day on most days of the week.
(Start with 10 minutes if you’re sedentary now).

All activity counts, including gardening and housework.

Keeps you healthy and fit while you’re losing weight, and helps you keep the weight off once you’ve lost it.

Sugar & Alcohol
Limit your intake.

Desserts, cakes, cookies, candy, sweetened beverages and alcohol.

Contain empty calories with few or no nutrients.

life sometimes calls for special snacks, treats, bigger portions or meals out. And why shouldn’t it? To lose weight and keep it off, you need freedom, so you can steer clear of the feelings of deprivation that often send people off track.if you Never allowing yourself the freedom to indulge is the kind of rigid restraint that results in on-again, off-again if you do Pick wisely and eat only one as little as satifies you ,then get right back on track and to eatting filling food and keeping track of your mood .

To limit the amount of food we eat, we have to pay attention. Tracking, or keeping a record of what and how much you eat, will make you aware. You’ll track: Everything you eat and drink, including correct portion sizes, as well as your body’s signals of hunger and fullness. Tracking makes you aware of what you’re eating, which makes you able to make smart decisions about what and when to eat next. You can also track your activity and your weight.

Tracking and success
What to track
Tracking made simple

Tracking makes you more successful

Keeping track of the Calories of the foods you eat and drink adds accountability. And that accountability will work to help you lose weight. Studies show that keeping track of food intake can boost weight-loss success..

Most people love the learning that comes from tracking the foods they eat. But for some, tracking doesn’t come naturally. If you’re one of those people, don’t worry: People who have successfully maintained their weight losses report that, over time, tracking becomes easier and requires less attention.2 Plus, in a few weeks we’ll be telling you about some other techniques you can use to keep on top of your eating.

What to track
Estimating Calories at restaurants.
Do your research. Look upCalories in the Plan Manager; check the restaurant's nutrition facts; or change the way you place the order.
Letting "bites and tastes" go untracked
If you bite it, write it. Even if that little bit has a Calories of 0, record it in your Tracker. You might be surprised at the results.
Overestimating activity values
Be as accurate as possible when it comes to time and intensity level. When in doubt, underestimate; you’ll be better off being conservative.

The Activity Tracker lets you track the Calories you earn for activity. This can help keep you motivated to maintain a healthy lifestyle.

In addition to tracking your Calories, you’ll track your weekly weight in the Weight Tracker, Weight tracking allows you to map out your progress and see how far you have come

  Member Comments About This Blog Post:

DOGLADY13 1/13/2012 8:53AM

    Slow and steady. You'll make it. One day at a time. And no one is counting how many times you need a "do over". Just keep making more healthy choices than unhealthy ones.


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PEPPERCHILD 1/11/2012 3:04PM

    All of the above is absolutely correct. Part of the process is to train or relearn how you food and exercise. In no time you will be an absolute pro - I have no doubt. Burning calories is just as important as eating so make sure that you join a few Spark Teams and track your exercise just like you track your food. For me it's fun as I have a goal of logging at least 100 SP's a day and logging a minimum of 500 fitness points a day. That equate to roughly 1.5 hours of vigorous's the only way I can burn fat because of my metabolism.

Thanks for sharing and best of luck. Thanks for adding me as a friend. I'm also going to send you an invite to join the Jackie Warner Fitness team - I'm the leader and I'm also recruiting new members.

Keep on Sparking..... emoticon emoticon

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WOLF648 1/11/2012 8:44AM


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