Tips 2

Diet and Weight Loss Tips Collection Part II

Readers Write In Their Tips

If I knew why I was eating, I would win the battle!
On another note, maybe instead of eating 3 larger meals a day, you can split those into 6 smaller meals and keep your metabolism going at a steady pace all day. From: Leticia (@qmbridge.calstate.edu)

Take a walk in a garden

Being thin saves money! Not only do you spend less on food, since you're not inhaling it by the shovel full, but I always notice something when I'm shopping for clothes.....it's always the small sizes that are on the sale racks. It's never the big sizes. So get thin, and get richer! (Or get thin and get lots of clothes!)

Another tip: I typed up, on my word processor 15 or so reasons on why I want to lose weight, shrunk the font down, and put the list in my wallet-window so every time I open my wallet, I see the list.

Another tip: I diet strongly during the week, and if I did good, reward myself on the weekend by being a little more lax on myself. I don't inhale everything in sight, but I do allow myself a little more indulgences. This way, I look even more forward to weekends! From: WHITE (@SIMNH.SI.EDU)

The main thing that must be done to lose weight is to expend more calories than you intake From: George(@miworld1.miworld.net)

You know, a lot of college students gain weight their first year in college. Why is this you ask? My roommate and I agreed that it's because you are scheduled to eat at certain times between classes, whether or not you're hungry. It makes sense when you think about it. We figure that if we don't eat at that specific time, then we'll be starving later during class and go for a candy bar or something. Still, we tend to pig out at the specified times so as to ease our hungry, growling stomachs later on so that we can pay attention in class. It's really a bad idea to have a food schedule. From: Jen and Maria from SIU (@lib.siu.edu)

I would like to pass along a tip that I learned from Diet Center, several years ago. First thing every morning have two tablespoons of lemon juice in eight ounces of water. The water can be cold or hot or anywhere in between. Of course, you sweeten it with an artificial sweetener. Apparently, citrus is Mother Nature's diuretic, and when drinking so many fluids, it helps keep one from retaining them. At that time, we were taught that "Minute Maid" frozen lemon juice (found in any grocery store's frozen juice department) was the best as it had no preservatives or additives. I still do this every morning that it is at all possible. Sometimes, especially when traveling, one does not wish to make too many rest stops, or the pure unsweetened lemon juice is not readily available. In either case, it's up to the individual. From: Lynn (@ns.sympatico.ca)

I have one that works: Keep in mind, or even a picture of, a woman/man you would love to ask out, yet don't have enough confidence because of the weight. Use your social life as a 'goal' From: Anonymous (@prairienet.org)

Try this for lunch for a week, and watch a pound or two slip off easily! (Combined with sensible eating at other times of the day, of course): A good-sized salad with 3 oz. (or less) of red or pink canned salmon. Any combination of raw veggies allowed. No cheese, mayo, croutons. No crackers. I toss a few sunflower seeds or raisons on, and I use regular Italian dressing judiciously! It works for me (and I don't feel deprived by having to use awful tasting low-cal dressings). From: Elizabeth (@magicnet.net)

Take a walk outside with a friend.

NOTHING TASTES AS GOOD AS THIN FEELS! Get a weight loss/fitness buddy: someone to weigh in with and someone to exercise with. The competition definitely helps some. Pay yourself for your successes and forgive your excesses. Then, GO SHOPPING when your REASONABLE goal is reached. From: Dennis (@ix.netcom.com)

Here are some of my recommendations. Concerning the 15 year old. Encourage him/her to get involved in a sport they like to do. Especially with a friend or a church, community YMCA/YWCA, school, or community recreation team. Have them read books!! on individuals they look up to who are health minded persons. Check out the local library which has fitness magazines and books. Encourage walking on a regular basis. Motive the student to do something everyday to get to his/her goal. The old saying - that a child should lead them, just may work for his/her parents when the child starts getting fit. And receiving positive comments from others!

2. Weighing in once a week on the same day and the first thing in the morning helps me. I want freedom not bondage to the scales. It helps not to succumb to the sweets and/or salt craving before my menstrual cycle also eliminates my water retention too.

3. Just like most people have a certain time they stop eating. My time is 9:00, because I usually want the room to have a snack between dinner and 9:00 p.m. I too brush and floss my teeth and then I put on my workout suit (difference from the casual clothes I put on after arriving home from work) around 8:30 p.m. That motivates and remind me that after the children are bath and in bed. It's time to treat myself to working out. And no matter how tired I am having on the workout suit helps.

I am a new reader to your nutrition column. In response to Steve B.'s suggestion that you chew gum to relieve the need to chew, I disagree. I have read and been told that chewing gum merely stimulates the gastric juices. The saliva that is produced while chewing goes down to the stomach, thus fooling the stomach into thinking there is food to be digested. In my opinion and others, this merely causes you to be hungrier. I advise people drink a class of water or chew on (fine) ice. From: Teresa (@mail.utexas.edu)

It seems to help me, that when I am cooking or baking, if I drink some water every time I want to take a bite of what I am making I am less apt to munch as I cook. It also helps me to be more full when it comes time to sit down and eat. One other thing always take a portion and stick with it. If you live alone it is too easy to eat out of the container and that can be detrimental!!! From Kelley lucas (@sunflowr.comd.edu)

As someone who has lost 29 pounds, I have had many people ask me how I have made it work, so following are a few tips for your readers. I hope it helps: 1.The Diabetic Diet is a great, health, easy way to diet. Ask your doctor what he recommends and chances are it will be this one. It isn't just for diabetics, but it does keep you HEALTHY while you diet. 2. To figure out how many calories to have per day, take your target weight and multiple by 13 if you are not active, 15 if you are moderately active, and 17 if very active. This will provide you with the correct calories to eat per day to support the weight you WANT to be. The extra weight will eventually go away. Tricia (@aristotle.es.twsu.edu)

Just moving around burns calories. Maximize this potential by doing little things all day. Instead of an elevator, take the stairs or my favorite, get a long phone cord so that you can pace around while talking. From: Lindsay (@admin.unipissing.ca)

One of the things I feel I need to say is that if you have to lose weight once it is something that you will need to keep a watch on for the rest of your life. Losing weight depends on one main ingredient- POSSITIVE MENTAL ATTITUDE! As a Certified Behavior Analyst, I know, no matter what diet you go on, you have to really want to lose the weight. Growing up heavy, and going on every diet under the sun, none worked until I decided to lose the weight. So, for any one planning to lose weight, remember to keep a POSSITIVE OUTLOOK! And good luck. From: Joe (@pig.net)

When baking, use applesauce instead of oil in recipes. Use bullion cubes to make grave, eliminating the fat. Susan Powder has great information in her books. You really can eat more quantity than you think and loose weight with her method. Sonshine (@posh.internext.com)

Find a cool place to walk around.

I put my Health Rider next to my computer so when I search the Web and it takes a while to download I get on the Health Rider, so I'm constantly moving back and forth, burning calories and not just sitting at the computer. JT (@gnn.com)

I thought about going out and buying a thong bikini. Every time i wanted to eat something i shouldn't I would go put it on and take a very long look in the mirror.... From: Kathy ( @uncc.campus.mci.net)

Labels do not tell someone the percentage of fat in each serving. The AMA says we shouldn't exceed more than 30% of fat of total calories per day ,lower when dieting. This is the Fat Formula I learned of by reading one of Susan Powters books. Take the total fat multiply by 9,then divide this answer by the total calories. This method is so much easier than counting grams. If the number is 30 or below, eat it, that simple. From: Jeffrey (@ns.iconn.net)

I am on my own personal crusade to look and feel better, and I found the tips comforting and invigorating. I find what helps me to stay on track is to give myself an occasional reward when I have reached a goal that I set out for myself. Whether it's completing 25 hours of exercise, or reaching a goal of 5 pounds, every little bit of encouragement helps. Although, rewarding with favorite foods might seem enticing, I find it better to reward myself with non-food items. Buy yourself a good book, go see a movie, buy yourself a new sweater or pair of jeans, or shoes. You can always take a class that you've always wanted to try, or try my favorite; buy a low-fat cookbook. It's important to learn all about nutrients so that your weight loss is not the result of a fad diet but of a new way of living. From: Alexandra (@utoronto.ca)

Drink plenty of water, especially cold water (i.e., with ice or from the refrigerator). The body cannot use the water until it is warmed up to your body temperature. The colder the water, the more energy the body must use to warm the water, thus burning more calories. From: chantal (@rehab.state.tx.com)

A lot of people grew up with the order to "clean your plate" at each meal. As an adult, I found that no matter how much food I piled on, I ate all of it, just to 'clean my plate'. One solution I've found to help with this is the simply use a smaller plate (salad plates, usually). That way, I have a full plate, and can eat everything on it without feeling bloated. And the portions are by necessity smaller. From: Judy (@saclink.csus.edu)

Eight glasses of water a day does not seem as daunting if you drink it as only two big frosty 32 ounce thirstbuster-type cups of water. Just think: How many times have you chugged one of the big cups filled with soft drinks quickly on a hot day at a ball park? It is easy to do, and you get your water requirement without thinking that you are drowning! From: Bambi (@uabdpo.dpo.uab.edu)

Eat several mini-meals during the day, rather than 3 large meals. It helps one to avoid eating until they are "stuffed" and also reduces drops in blood sugar levels. From: Berry (@turner.com)

Weight lifting helps a lot in helping the body lose fat. It also tightens the muscles so you will look and appear thinner. It is a known fact that lifting weights burns more calories than aerobics. You will begin to enjoy it after a while, even though the idea is not so enticing! From: Rodney (@sioux.sodak.net)

It's hormones! I always know exactly what time of the month I am going to overeat. It has to do with your estrogen or progesterone levels. You just have to anticipate your weak periods and plan for them and make absolutely sure there is no food around. Control your environment so that it cannot control you. From: Diane (@cencom.net)

My suggestions are: 1. In the line of 'reward yourself,' I try not to drink anything at work until I have consumed my 64 ounces of water; then I 'treat' myself to coffee, a diet soda, Snapple, etc. 2. In the line of 'eat slowly' to elaborate--Give your brain a chance to find out that your stomach has received food. When you eat too fast you may think you want more food, and the result is often painful. By eating at a calmer pace, you let the brain know that the body has received food and you are much less apt to want more; besides, food is to be enjoyed, not snarfed down like a Vitamin C pill!!! From: Joan S (@colybrand.com)

Just before you are about to eat something fattening glance through the Sports Illustrators swim suit edition. Kristina J(jasmine@jasmine.com)

Never use Mayo on your bread for sandwiches. Try mustard or non fat plain yogurt. Never use butter. Cook veggies in a pan with non-stick spray and some water. Season with spices and herbs and lemon juice. Serve over pasta or baked potato. Kristina j(jasmine@jasmine.com)

I believe that weight loss success is due to eating naturally fat free foods, moderate exercise (aerobic & weighted) and having PATIENCE. It took me 2 months before the compliments started rushing in, but they did! From: Chrystal (@atinc.cc.com)

* Buy snacks and other high-calorie foods in smaller individual portions to keep from overeating. * Cider vinegar, tomatoes, oats and apples all contain substances that break down fat, cholesterol and cellulite. From Unknown (@csir.co.za)

I have a little tip/message about weight loss. I think the most important part of the whole process is to learn to love yourself, regardless of your flabby thighs, before you make any diet/exercise goals. Then every time you stick to those goals, you are doing it because you know it will help the body that you love (instead of working against a body that you hate). It makes the process a lot more enjoyable. I have easily lost weight and improved my health with this realization. It's why a lot of thin people can freely sit down to eat or go to the gym - they have that carefree attitude; therefore, they are thin. From: Unknown (@drew.edu)

Eating small portions really does work for weight loss except you still feel hungry because you see the small portions on your dinner plate. A suggestion that was given to me was to eat your meals on a sandwich or dessert plate. It's a smaller plate and the smaller portions won't look as small. If your mind see's a full plate, it will register a full serving and you don't seem to be as hungry when you're finished. It really worked for me! From:Susan (@sun.lssu.edu)

So far I've gone from a rather portly 210 pounds and 27.7% body fat on a 5'11" frame to a less fatty 175 pounds with 19% body fat. The best advice that I've heard was from Dr. Laura Schlessinger, a radio talk show host who deals with people's personal and moral issues.

Dr. Laura's advice was to look at dieting as not as *depriving* yourself of certain foods, but of *elevating* yourself to a higher level. It's like the old adage about treating your body like a temple and not allowing anything into your body that might "defile" it. In a sense you are making your weight loss effort more than just a physical or health effort, but a *spiritual* effort as well.

I cannot tell you the countless number of times that I have prevented myself from binge eating or eating something that I knew wasn't good for me by simply asking myself, "will this help elevate me towards reaching the goals I've set for myself, or will it only hinder the hard work and accomplishments I've achieved this far?" From: Hill (@ligand.com)

Just an observation about your 5th tip under eating and nutrition. Soups may be a good and filling meal, but healthy is debatable. Just look at the amount of sodium in the most popular brands. Even the low sodium brands have more in them than most other types of meals (with half the taste). From: Steven H (@vanadium.brooks.af.mil)

My tip is to use music or reading to keep boredom away while exercising. I walk every day at lunch and use headphones with a radio to keep myself interested. If I workout indoors, I make sure I have a good paperback or magazine and read while I'm on the Lifecycle - makes the time fly by. From: April M. (@FACNET.UCLA.EDU)

I think the best advice is to do it for yourself, there is no need to do it for your family, friends or career. The only way you will be happy about yourself is to love yourself, size or shape does not matter. From: Sue (@keene.edu)

Fiber is excellent for weight loss and healthy too. Not only does it make you feel full, it encourages bowel evacuation which cleans out your system. I keep prunes on hand as well as Citricel (look for the fibers that don't encourage gas formation) and the health food stores now carry lots of very good internal cleansers. All these work hand-in-hand with all that H2O you will be drinking. And we have all read the scarey stuff out about colon cancer. Fiber is linked with a reduced risk of colon cancer. From: Betty R.(@HiWAAY.net)

I have just come to your web page and liked it. I am not proud of it but like your doctor I'm about 60- 70 lbs overweight. Most of it due to the nature of my work where I sit at the table and have little time to exercise. Your web page has set me thinking and I'm going to try out some of the tips and see what happens. Anyway, I like to share with you an Iranian proverb that a friend told me. " Breakfast you should eat alone; Lunch, you share with a friend; Dinner, you should give to your enemy!" That sums it up quite well, doesn't it ? From: Dr Arun K. (akb@ppwa.pc.my) Tagline >> California raisins murdered: Cereal Killer suspected.

I wanted to add to your advice page...........That everyone has a bad day or two where all they do is eat the wrong stuff; but to try the next day to start out fresh and stick to the plan, whether it be diet, exercise, or both! Don't beat up on yourself, for that only prolongs success! And you usually feel better pretty quickly after getting back to it; mentally and physically. No one seems to have mentioned that part! Thank-You again for your pages, which I haven't yet completed reading! From: Nichole A. (@capecod.net)

I think the problem is that people try to lose weight for a special occasion. When the task is done and the weight is gone then it's back to all the bad habits! You have to make a change in the way you eat and exercise for the rest of your life if you want to be fit and look great for the rest of your life. The benefits of good nutrition are enormous and I'm not just talking about the way you look. I'm talking about your self esteem and the way you feel. Definitely younger!! Let's wise up and live healthy for the rest of our lives From: Karen (@dcs-chico.com)

This one is for women on birth control, hormone replacement therapy for menopause or because of hysterectomy including the ovaries. The New England Journal of Medicine in 1995 (I don't recall the month-either December or January, I think) had a small article regarding oral estrogen and weight loss problems. It seems that estrogen taken by mouth causes the body to produce and hold onto large amounts of hard fat around the liver and stomach which is not seen in women WITH THE SAME BLOOD LEVELS OF ESTROGEN who were getting it transdermally ("the patch"). This has to do with some by-products produced by the liver as it tries to break down the hormone to be used from the stomach.

I was on Premarin, a VERY WIDELY prescribed estrogen pill, at the time, and asked my doctor to switch me to the patch just to see for myself. That was 3 months ago. (I had a hysterectomy in 1992, and steadily have been gaining weight ever since). I have lost 6 pounds without trying, have lost my cravings and, though it is very slow going after 4 years of buildup, am seeing the truth of this study show in my own body.

PLEASE tell overweight women taking oral hormones to consider talking to their doctors about this study and about possibly switching to patches! TELL MY SISTERS! From: Lorna S. (@ucdavis.edu)

Oh yeah, another tidbit: This fact is much more widely known: Tricyclic antidepressants cause incessant cravings for carbohydrates. This is in the accompanying literature and even in the Physicians' Desk Reference. People who think they are getting fat on these often think they are imagining this, or that it is indicative of their depression.

I have, unfortunately, also personally experienced this. I gained 20 pounds several years ago on Imiprimine, a very common anti-depressant. Folks with this going on might want to talk to their doctor/therapist about switching to Effexor, Paxil, Prozac or Zoloft- all "new" , non- tricyclic antidepressant brands. I hope these tips help some poor soul who is sitting out there hating themselves, as I did, when their doctors are actually writing them prescriptions for a fat body!!!!!!! From: Lorna S. (@ucdavis.edu)

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