On A Weight Loss Plan -- Lose Even More!

Plan to eat two to three hours and pack health snacks to go. People who skip meals, especially breakfast, are more likely to be obese. Eating small, frequent meals helps keep blood glucose levels consistent and minimizes the impulse to overeat. "To-go snack options include a mix of dried fruits and nuts, fresh fruits, cut-up veggies or yogurt.

Add flax seed. Most supermarkets sell milled flax seed. I put two tablespoons of milled flax seed in a glass of orange juice and it makes me feel full all day. It has fat, but it's a good fat.

Substitute with whole-grain foods. Foods that are rich in whole grains, such as oatmeal, brown rice and whole-grain cereals, are better alternatives than their starchy counterparts, including white rice, white bread and sugared cereals. Not only will you cut fat and calories, but whole grains have been proven to help reduce the risk of heart disease and cancer.

Are you a fast-food junkie? If you love French fries, you don't have to give them up, just order a smaller size -a large fries is 520 calories, but a small fries is only 230 calories. Swap a Big Mac (560 calories) for a plain hamburger (260 calories).

Try having just a little bit less. If you decrease the amount of peanut butter you use from 3 tablespoons to 1 tablespoon, you'll save 200 calories. Then play a game of tennis and burn 328 calories in an hour.

Revise your afternoon snack attach. Swap 10 small rice cakes for a snack bag of potato chips and save 400 calories. Or swap an apple (80 calories) for a large chocolate chip cookie (220 calories.) Trade your 12-ounce can of soda (150 calories) for diet cola or iced tea with sugar substitute (0 calories) or water. Reducing soda intake may be a good long-term change as well: 2 cans at 300 calories a day for 365 days is 100,800 calories a year. Wow!

Plan a healthy meal and lose. Sauté vegetables, meat or chicken in broth (1 calorie per tablespoon) or use non-stick cooking spray instead of oil, margarine, or butter and save 120 calories. Top a baked potato with 2 tablespoons of salsa (30 calories) or non-fat sour cream (30 calories) instead of butter (100 calories) or regular sour cream (120 calories), and avoid 70 to 90 calories. Steam veggies with some flavored vinegar instead of sautéing in fat, and save 100 calories.

Dump the dressing. Instead of a Caesar salad, substitute salad with lots of veggies and 2 tablespoons of non-fat salad dressing, balsamic vinegar, flavored vinegar or lemon juice, and you'll knock off at least 220 calories.

Have a craving for pasta? Don't ignore it, indulge! But have fettuccine pomodoro (with tomato sauce), not Alfredo (with cream sauce), and save 500 calories. Cut your portion size in half and save even more.

Skip the red meat occasionally. For dinner, have shrimp instead of steak: 20 boiled shrimp equal 106 calories versus a 5-ounce steak at 470 -- 364 fewer calories. After eating, walk the dog for a half hour and burn 82 calories.

Beware of prepared or microwave meats. They often have high calorie and sodium levels, so read labels carefully. Instead of choosing a breaded sole-fillet dinner (430 calories), opt for a frozen yellowfin tuna steak (168 calories) and save 262 calories. Take the kids out for a game of miniature golf and burn 285 calories.

Don't give up dessert. Just swap your Ben & Jerry's Cherry Garcia Low Fat Yogurt Pop (260 calories) for a half cup of Cherry Garcia Frozen Yogurt (170 calories) and save 90 calories.

Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies http://www.geocities.com/healthyoubbies/

In The News:


pen paper and inkwell


cat break through


The Rumbly-Grumbly Tummy After Gastric Bypass

If you've been enjoying life after gastric bypass surgery you... Read More

Diets May Have Long Term Side Effects...Do You Know What They Are?

To see the "low carb" diets on the way out... Read More

Low-Carb Diets - An Introduction

According to a recent survey by the National Health Institute,... Read More

Dash Diet -- Dietary Approaches to Stop Hypertension (DASH)

Hypertension is another name for high blood pressure. Blood pressure... Read More

Combating Obesity

So you ask, "How do I determine if I am... Read More

High Protein Diets Can Have a ?Bad? Impact on Your Career

With all the excitement regarding high protein diets, one area... Read More

Weight Loss - Sustained Success through Simple Steps

Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More

Weight Loss the Easy Way!

With weight loss comes a lot of dedication and change... Read More

Law of Attraction for Weight Loss: Your Secret to Dropping Unwanted Weight Once and for All!

Ever notice how your best friend can lose weight on... Read More

Snack Ideas for Kids That Wont Wreck Moms Diet

If you are a mom at home on a diet,... Read More

Liberate Your Set Esteem and Lose Weight

Are you a 'look-and-lose' dieter? Have you studied every diet... Read More

Weight Loss Tips: Get Free and Effective Weight Loss Tips!

Looking for Diet Programs on net is like looking for... Read More

How to Eat Out and Lose Weight

Diners have become more health-conscious the last few years, and... Read More

Fitness Wars: Revenge of the Girth

As of the writing of this article, May 16, 2005,... Read More

When Losing Weight Seems Hopeless

Sometimes it's good to just let the feelings flow. Take... Read More

Fat Burning Foods

Are there any foods that burn body fat? If yes,... Read More

Turn Off the Fat Genes - A Book Review

Once in a while a good title comes along and... Read More

Is Natural Weight Loss Really Possible?

Natural Weight Loss Is PermanentOnly natural weight loss can be... Read More

How Slimming Down Can Add More Cash in Your Wallets

Are you unhappy with your current weight but aren't "motivated"... Read More

WLS Patients Take Too Long to Order Food: What?s That About?

Families who dine out with their loved ones who've had... Read More

Dieting? You Must Reset Your Weight-o-stat

You need to reset your weight-o-stat. No matter how much... Read More

The Public Stoning of Gastric Bypass Patients: When Things Get Ugly

Recently a woman went public in her online diet community... Read More

Obesity is Big Business

Obesity and overweight, weight reduction and weight management therapies, miracle... Read More

Let?s Talk About Fad Diets

Although the big push for fad diets has died down... Read More

How to Lose Belly Fat: Latest Secrets from the Research Labs, Part 2

Abdominal fat is now seen as a growing health hazard,... Read More

The Key To Losing Weight And Keeping It Off

Do you want to lose weight? Of course you do,... Read More

Self-Sabotage Snacking After Gastric Bypass Surgery: Why Do We Do It?

LivingAfterWLS reader feedback indicates snacking is the single biggest problem... Read More

Struggling with Weight? ? Get a Dog

Just about every one of us struggles with our weight... Read More

How To Get Over A Weight Loss Plateau

Everyone who has ever tried to lose weight has hit... Read More

3 Secrets Your Diet Book Wont Tell You

Are you wondering why you're not losing weight? If you're... Read More

Dieting Tips

Some of my dieting tips are not conventional. You can... Read More

Fat Lady in a Thin Body: WLS Patients Feel Like Imposters

Every weight loss surgery patient I've met said they at... Read More

Top 15 Reasons to Avoid Low Carb Diets

Low carb (carbohydrate), high protein diets are the latest ... Read More