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How Much Calcium Do I Need?
How Much Water Do I Need?
How To Measure Your Weight Loss
Green Tea and Cancer
Stretching The Truth
Calories and Weight Loss
Fitting Your Workout In...

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1. When trying to lose weight, be smart about the goals you set. We all want to lose every last pound that is making us overweight, but unless you really know what you’re doing that might be a big job. Consult an expert to determine how much you should lose, and remember, weight loss is gradual, just like weight gain.

2. Going on a diet does not work if you do not practice portion control. Eating three bags of low-calorie cookies is the same as eating one bag of “regular” cookies. Eating smaller amounts of food can help you cut back on the amount of calories you consume.

3. Add foods that are high in fiber to your diet, like vegetables and natural grains. Fiber help keep you regular and can work as a natural cleanser, and it also helps make you feel full while at the same time helping you eat less calories.

4. Join us, join us. Most experts agree that diet alone is not enough to help you lose weight. The best thing to do is to combine a sensible diet with a regular exercise program. 30 minutes a day are enough to get you started, though after you start to lose weight, you will have to increase the amount of exercise you do.

5. Use the buddy system. Sometimes, losing weight or trying to get in shape can be a very difficult task to undertake by yourself. Find a friend who is also trying to lose weight, and take him or her with you when you work out. Gym or workout buddies can help keep you motivated, especially on those days when you are just dreading the gym.

	6. Cardiovascular (otherwise known as “cardio” or aerobic) exercise can help burn calories, but it does so in minimal amounts. Most people think that the more they run, the more weight they will lose, and that is simply not true. Running hard for an hour only burns about 500 calories, on average. Cardio exercise helps get you in shape, but it isn’t the best way to lose weight. 7. It’s time to pump … you up! Believe it or not, weight training helps burn more fat and calories than running and cardiovascular exercise can. Lifting weights can increase your metabolism, not to mention
that it uses up more calories as it tries to build muscle. Some studies have shown that the calorie-burning effects of lifting weights can last for up to 48 hours.

8. Something smells fishy. Oh right, that’s you. Replace the meat you are already eating with fish. Not only is fish low in calories and fat, but it also contains the now-famous Omega-3 fatty acids that your body needs in order to build and repair cells. Most experts recommend 3 servings of fish a week.

9. It’s almost impossible to eliminate all fat from your diet. In that case, look to make healthier fat-alternatives a part of your life. Olive oil for example, is much healthier than lard or even vegetable oil. Yes, it still contains its fair share of calories, but it also contains significant amounts of flavonoids and those all-important antioxidants.

10. “In cyberland, they only drink Diet Soda.” All health issues of Aspartame and all the other crap in diet soda aside... In today’s world of free refills and super-sized soft drinks, it is no wonder why we are suffering from an obesity epidemic. A can of regular soda contains about 150 calories. The fact is, you can ask for as many refills of Diet Soda as you want, without the the fear of gaining weight (or adding too many calories) - but beware because both Regular soda as well as Diet soda both increase your chances of developing diseases like Candida.

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11. I’m not lovin’ it. Most people turn to fast food because they feel that they simply do not have the time or ability to cook a healthy meal, especially for breakfast. If that’s the case, do yourself a favor and wake up early, make yourself a whole-wheat bagel (with a little peanut butter), and save yourself the calories.

12. Can’t get to the gym? Use 10 minutes from your daily break to walk up and down a flight of stairs. On average, this burns about 100 calories. Work can wait.

13. It’s easier than balancing a checkbook, so consider using a journal to keep track of how many calories you are eating, and leave a section to account for the number of calories you are using. Pretty soon, you’ll be able to track where those little guys are coming from, and where they are going (just like your dollars)!

14. If it’s possible, ride a bike to work once a week, or walk to the local bus or train station. Not only will this keep another car off the road and lower emissions for a day, but think about how healthy you will be after a few weeks of walking or biking.

15. Check the labels - always check the labels. Many people make the mistake of thinking that low-fat or non-fat means no calories. Low or non-fat food usually means less calories. Checking the label will help you figure out how many calories are in the food, and what the serving size is. Many times, these “healthier” foods actually contain more calories and/or fats, and smaller serving sizes than “regular” food, so read carefully.

16. It isn’t necessary to completely eliminate fast foods from your diet. After all, who can go without a Tommy’s burger forever, right? What you should consider, is limiting your portions. Stay away from supersize combo meals, or share a combo with a friend. This way, you still get your fast food fix, but with half the guilt and calories.

17. Love those French fries? Most of us do. However they aren’t the best option when trying to lose weight and cellulite. Still, if you just have to have them, go ahead, just ask for the small order, or share a larger order with a friend.

18. Most restaurants are aware of the growing trend in healthy eating so many have low-fat and low-calorie foods already incorporated into their menus. If they don’t offer low-fat and low-calorie foods, find out if they offer low-fat and low-calorie condiments. Ask for light mayo and light salad dressing, or low-fat cheese and turkey bacon instead of the more traditional choices.

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19. Don’t be afraid to add starchy foods to your diet. Many people think that foods high in starch are also high in fat, but that is not the case with all starchy foods. In fact, most foods high in starch are actually low in fat. Potatoes, rice, and wheat pasta only become high in fat when they are paired with high-fat toppings like butter, mayo, and sour cream. Don't mistake what I'm saying here... you shouldn't gorge on these foods, but there's no reason to omit them completely from your diet.

20. There are no foods that burn fat. Some foods may speed up your metabolism for a while, but that does not result in weight loss. The best way to lose weight is to manage your intake of calories, and pair that with an exercise plan.

21. Don’t skip meals. Most people think that skipping meals and eating fewer meals during the day can help them lose weight. The truth is, skipping meals just means you will eat more when you do actually (and finally) eat. The best option is to eat small, healthy meals throughout the day, as many experts agree that it helps control your appetite.

22. It sounds obvious, but grilled, poached, or baked foods are much more healthy for you than fried or sautéed foods. Make the right choice. If at a restaurant, ask if they offer a healthier cooking option.

23. Many restaurants (fast food or otherwise), now offer a variety of sides with your meal. If they are available, choose fruits or steamed vegetables as your sides instead of fries or onion rings. If you have trouble getting healthy foods in, then take 1-2 servings of a high quality greens supplement each day.

24. When cooking, use egg whites instead of whole eggs. Egg whites are low in fat and cholesterol, exactly the components of egg yolks. In addition, egg whites are high in proteins, which help in muscle building and weight loss.

25. Midnight snack anyone? A common misconception is that eating after a certain time of day can cause you to gain weight. The truth is that time of day is not as important a factor as the type of food you eat. If you are looking for a snack, choose baked potato chips, pretzels, or even low-calorie popcorn instead of the usual nuts and chips.

26. Make love to the camera baby. Losing weight takes time depending on how much weight or cellulite you are trying to lose. In many cases, people who are working towards a weight-loss goal become discouraged, as they don’t think their hard work is paying off. Taking before and after photographs can serve as a way of tracking your progress.

27. Rock on, dude! Some people, at least early on, absolutely dread the notion of working out. They start to watch the clock and count laps. Help make the time go by faster by listening to your favorite music while you work out. Listening devices are more affordable than ever, and they make great companions when your gym buddy can’t make it.

28. Don’t’ fall victim to magical weight-loss supplements. Most of the time, diet pills place extreme nutritional requirements on the individual. A closer look at the fine print on most weight-loss commercials tells you that any diet pill must be accompanied by a balanced diet and an exercise program.

29. Put on your blinders. Too many times, people try to lose weight the way other people try to lose weight. You have to keep in mind that every body is different, and consequently everyone loses weight differently. Find what works best for you and set your own goals, otherwise, the only thing waiting for you is discouragement and disappointment.

30. Calories are NOT like money – you don’t have to save them for a rainy day. If you are keeping track of your calories, it is best to spread them out over several meals, rather than save them for one big meal. Remember, the key is to keep your metabolism working constantly, and not just in short bursts.

31. Cutting back on calories is a good way to lose weight, but remember to do so gradually, and in combination with an exercise program. If you suddenly and dramatically lower your caloric intake, your body will react by storing more of them in the form of fat. It’s your body’s way of making sure it doesn’t die!

32. Snack away! Eating a small, sensible snack in between your large meals will not only help you maintain your energy and metabolism throughout the day, but they can also keep you from feeling hungry. What does this all mean? Small snacks in between meals keep you from eating too much during the day’s big meals. 

33. Don’t expect instant gratification. Understand that losing weight is a gradual thing. Most experts will tell you that on average, a loss of 1-2 pounds a week a good goal to set. Anything more, or less, and you should take a serious look at your weight-loss techniques.

34. I’m doing sit-ups, but my belly isn’t getting any smaller. Many people make the mistake of thinking that doing sit-ups will help them lose belly fat and develop a “six-pack”. Doing sit-ups will help you develop your stomach muscles, but you’re never going to see them until you burn off the fat that their living under. Consider adding a 30-minute walk to your program, or even a 1-hour cardio workout to help burn off that fat.

35. Dreading the workout? That won’t help. If you spend the day worrying about having to make it to the gym, chances are you aren’t going to give it your all. Don’t think of working out as a task, but rather as a benefit. Get up early and work out to start your day. Now, you have the whole day to look forward to.

36. Tie your weight loss to an important event. Weddings, anniversaries, and reunions can be great motivators to help you exercise and lose weight. As always though, make sure you set attainable goals.

37. A little psychology can go a long way. Shaping is a behavioral modification technique that introduces new behaviors over a given period of time. If you’re concerned with having to work out for an hour, don’t. Work your way to that hour by starting with a 30-minute workout, and gradually increase the amount of time until you reach your target.

38. If you are starting to feel like you can’t complete an entire workout, then don’t. Do not be afraid to cut workout short. After all, 45 minutes instead of an hour is better than nothing at all. And you can always do a few sit-ups or stretches before you go to bed to help add flexibility to your day and make up for the sit-up and stretches you missed in your daily workout.

39. Most cooks will tell you that it is not necessary to use oil for stir-frying. Good old chicken stock works just as well, and it’s lower in fat to boot. Stir away!

40. Try to eat before you go shopping for food. Shopping on a full stomach will help you stick to your grocery list, and help you avoid buying unhealthy snacks and “goodies”.

41. Some people are more prone to snacking during certain times of the day. Avoid these weight-gaining traps by scheduling your workouts during the times when you know you are more likely to reach for a snack.

42. Reward yourself with a new shirt, skirt, pair of pants, or an entire outfit altogether every time you reach a certain weight goal. Rewards can be great motivators for maintaining a weight-loss program. However, be careful not to reward yourself too often, or the rewards won’t mean much after a while.

43. Going cold turkey might not be the best approach to cutting out unhealthy foods. Rather than eliminating every type of unhealthy food from your diet, start with one item at a time. Get rid of the soft drinks first for example, then when your ready, cut out the fried foods. All in good time my friends, all in good time.

44. If “real” exercise is just not for you, consider volunteering your time to a cause that will keep you active. Local animal shelters are always looking for volunteers to walk dogs. If you’re a beach person, volunteer for a beach cleanup. If you desire more intense volunteer work, find a local chapter of Habitat for Humanity and help build homes for people in need. Besides the obvious health and weight-loss benefits, think of the good your actions will do.

45. A chili pepper a day keeps the doctor away. For centuries, people have been aware of the health benefits associated with chili peppers. Today, studies done on chili pepper consumption show that help you lose weight by increasing your metabolism through a little ingredient called capsaicin. Additionally, chilies cause your body to release endorphins, which make you feel calm, happy, and satisfied – which is going to keep you from overeating.

46. If you simply can’t stay away from those high calorie foods like chips, cheese, and ice cream, try pairing them up with another healthier food. Combining your chips with lots of salsa, or your ice cream as a topping for a bowl of fruit, even sprinkling some cheese over a salad can keep you from overeating too many “bad” foods, while still allowing you to indulge a little.

47. Ever notice why fast food joints like McDonald’s, Carl’s Jr., and Del Taco all use red, yellow, and even orange in their logos, menus, and decorations? Those colors actually have been found to encourage eating. What color serves to suppress your appetite? Blue. Serving food on blue plates, covering your dinner table with a blue tablecloth, even wearing blue while you eat can actually keep you from overeating. 

48. Practicing portion control can be a helpful tactic in any weight-loss program. However, it can be difficult to manage your portions when they are being served on huge plates. Serve dinner on salad plates instead of the usual dinner plates. At the same time, use smaller (6 or 8 ounce) cups or glasses for your coffees and drinks. 

49. Turn your kitchen into a restaurant. Don’t serve food in huge bowls and platters that allow people to serve themselves – this often leads to overeating. Instead, serve dinner already on the plate. When you’re done eating, you’re done eating. There are no seconds, though you could always lick the plate. 

50. Go back to regular coffee. Yes that caramel frap tastes great, but think about all the extra calories it’s packing, especially if you ask for whipped cream and caramel. Regular coffee with a little skim milk tastes just as good, has less calories, and is a lot cheaper. Spend your money on a good bag of coffee beans instead of using it to pay for extra syrup and caramel. In the end, you lose more calories, and spend less money.

51. Just because the juice box says it contains fruit, does not mean it’s healthy and good for you. Most average sized juice boxes contain more calories than are found in some soft drinks. Instead of drinking fruit juice, eat an apple, an orange, or a slice of watermelon. Not only are these fruits healthier for you, but they will also keep you full longer than a juice box will.

52. Get down and dirty. Taking the time to clean or wash something around the house can burn as many as 4 calories a minute. So what’s keeping you? Get those rubber gloves on and go clean some toilets.

53. Bring back those old college days. Most people gain weight, or have trouble losing weight because they have trouble controlling their portions or calories, especially at dinner. A low-calorie frozen dinner may be just the solution to this problem. Frozen dinners are already pre-portioned, so you know exactly how many calories you are consuming.

54. Grab your significant other and go window-shopping. You’ll be surprised at how far and long you walk when you’re doing so with good company. If dinner is in the plans, go for a walk afterwards, it will help your digestion and will also help burn off those extra calories you took in with that dessert.

55. Give us a kiss love. Passionate kissing can burn almost six and a half calories a minute. Just ten passionate kisses a day can help you burn twenty-three thousand calories a year – the equivalent of eight pounds. Pucker up!

56. Pull out that toothbrush and go to work – on your teeth. Some studies have shown that brushing your teeth after each meal not only helps keep them clean and healthy, but it has also been shown to serve as a signal to your brain that mealtime is over.

57. Busy little bees. We are all busy (well most of us are) and we can’t always make the time for an actual workout. If this is the case with you, find creative ways to incorporate a little exercise into your daily life. Parking your car far away from the entrance to the supermarket and taking the stairs instead of the elevator are good ways to get some work in.

58. Keep track of your workout and exercise routines. In a journal, make a note of how far you walked, how much time you spent on the treadmill, or how many repetitions of a lift you did. Tracking your routine will help you identify what is working and what is not. From here, you have the ability to make any changes to your routine if they are not helping.

59. Stay away from saboteurs. There are plenty of people around who will try to discourage you from sticking to your weight loss plan or exercise routine. It is those same people who will always try to get you to make your way to the local drive-thru. The results of your dedication will eventually quiet them.

60. Reduce the amount of fat found in ground beef by transferring it to a plate lined with paper towels after it has been cooked. The towels will soak up some of the excess fat. If you want to remove even more fat, rinse the meat with hot water in a strainer.

61. Reducing fat does not mean you have to reduce flavor. A little garlic and pepper can provide great flavor for low-fat foods. In addition, cinnamon, nutmeg, and vanilla can enhance the flavor of foods cooked with less sugar.

62. What happens in Vegas doesn’t always stay in Vegas, especially if we’re talking about calories. Stay away from the buffets and the all-you-can-eat restaurants in “Sin City”, as much of that food is fried. Calories are one thing you shouldn’t worry about losing when you visit Vegas.

63. If you plan on flying, contact the airline a day or two in advance and request a low-fat meal for yourself. If your flight is a short one, avoid the high-fat snacks that airlines provide and bring along your own healthy snack.

64. Cut back on the number of alcoholic drinks you have, especially at a meal. They don’t have any fat, but they do come with loads of calories. If you absolutely have to have that bit of booze, try a light beer or a drink mixed with diet soda. No one will think you’re less of a tough guy if you order a Bacardi and Diet Coke.

65. At dinner, ask your waiter about the portion. Good restaurants will either have a small and large portion, or a waiter who can at least explain how many people your meal will feed. If a portion is too large, split it with a friend, or consider asking the waiter to wrap up half of your meal before bringing your plate to the table.

66. Eat and chew your food slowly. Yes, we only have 24 hours in a day to accomplish things that seem like they take 25 hours to complete. Still, make sure you enjoy the eating experience as well as the food. Eating slowly can actually work to tell your stomach that you are full, which will keep you from overeating.

67. Get him a doggie bag, yeah!!! Don’t feel like you have to eat everything on your plate. Ask your waiter to wrap up your leftovers and take them home with you.

68. What’s up doc? Most people think that they can stay healthy and lose weight by ordering a salad, either as their side or as a meal. However, what they don’t account for are the calories found in the salad dressing. If you do not like low-fat dressing, then ask for it on the side. This way, you can control how much of the dressing you consume, instead of just drenching your salad in it.

69. You can’t escape it. There is a low-fat or low calories alternative for just about everything. Salad dressings, yogurt, sour cream, milk, cheese, and even popcorn all exist in alternate (and healthier) forms. Make the right choice.

70. You shouldn’t know the muffin / doughnut man. Stay away from doughnuts. Even the one’s without glaze and sprinkles contain a great deal of fat and calories. After all, doughnuts are fried.

71. Don’t invite temptation into your home. When you go grocery shopping, avoid purchasing high calories snacks and treats. Keeping them readily available will only hurt you during those midnight snack-attacks.

72. Remember that no one is perfect. People break their diets all the time. What is important is to move on and start over again ASAP. Weight loss is a challenging endeavor, so be prepared for some tough times. Just don’t let the slip-ups become a habit.

73. Don’t eat white after Labor Day. Eliminate white foods like sugar and flour from your diet. Replace regular white bread with whole wheat bread, and substitute traditional pasta for a wheat pasta. They really don’t taste so bad.

74. Go nuts! Eating peanuts, which contain high levels of unsaturated fats, can actually lower your cholesterol levels, suppress your appetite, and decrease your risk of developing heart disease.

75. Don’t use the weekend as a chance to fill up on food. Most people do a great job of watching what they eat during the week, only to let it all go out the window on the weekend. Instead, consider using the weekend as your chance to do something active.

76. Make nutrition and exercise a family affair. Though not everyone in your family may be overweight, everyone can certainly benefit from a better diet and from increased exercise. Get everyone to stop eating unhealthy food, and encourage everyone to exercise.

77. Fad diets don’t work, and they certainly don’t last – that’s why they’re called fad diets.

78. Partner up. Losing weight is easier if you have someone to lose the weight and work out with. Some studies have shown that couples who enter into exercise programs together actually have 65% greater rate of success than those who do it on their own.

79. Donate your fat clothes. Go through your closet and get rid of all the clothes you no longer fit in. Having to buy new clothes if you gain the weight back is a sure way to help you maintain your weight-loss program.

80. Include foods and vegetables that are high in water content. Eating foods like zucchini and tomatoes can actually help reduce your overall intake of calories.

81. Sometimes people eat because they’re bored, nervous, or frustrated. Help yourself tell when you’re hungry and when you are just having a craving. Next time, wait until your stomach starts to growl, as this is a sure sign that you are actually hungry, and not just craving something, and then fill it with something nutritious like vegetables before eating anything else... most hunger is a hunger for "nutrition" not empty food. Learn more about this, and which supplements can help you avoid cravings and hunger pains in our Phytochemical article.

82. Switch your milk. If you drink 2% milk, switch to 1%, or even non-fat. You might eventually consider switching to soy milk. Every time you change to a healthier milk alternative, you lower the amount of calories you consume by about 20%.

83. Eating with a large group can actually cause you to eat more. Consider eating dinner with your better half, or with your family instead of the members of the company softball team.

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84. Cut down on the amount of television you watch. Most studies show that people, particularly young people, tend to overeat when they sit in front of the television. Eliminating one T.V. program and replacing it with a nice walk can be a useful way to lose weight. How many episodes of “Friends” do you really have to watch?

85. Pair your low-calorie diet with two or three servings of yogurt every day. University studies have shown that people who cut their intake of calories and ate yogurt at least twice a day over the course of several weeks actually lost more weight than those who just cut back on calories.

86. Be patient. Remember that weight loss is gradual and can take time. Don’t frustrate yourself by getting on the scale everyday or after every workout. Make it a point to weigh yourself once a week, or once every few days.

87. There is definitely one thing you should not do when trying to lose weight: do not starve yourself! If you constantly skip meals, your body will think it is being starved. Eventually your body will begin storing calories in the form of fat instead of burning them up during the day.

88. Give the gardener the weekend off and mow your own lawn. 

89. If your weight loss has reached its limit, consider switching up your routine by adding a dance, kickboxing, or step class.

90. Exercising while pregnant can actually help reduce weight gain during pregnancy, and can also help slow weight gain after delivering your baby.

91. Get your day off to a great start by drinking a glass of water as soon as you get up in the morning.

92. Cleanse yourself. A colon cleansing can help clean out your digestive system, which can often become clogged in people who are overweight.

93. Don’t eat your feelings. Stay away from food if you’re feeling angry, sad, or bored. Even better than that can be to identify what emotions and feelings can trigger your eating habits, and replace them with more healthy activities.

94. Eating at parties is one of the ways people gain weight during the holidays. Curb your appetite and reduce your temptation to want to eat by having a healthy snack before heading out for the next party. Eggs, apples, and even diet soft drinks often do the trick. 

95. Eating healthy foods will not help if you constantly overeat. Eat your food slowly, don’t skip meals, don’t “supersize” your meals, and don’t drink sugary drinks with your meals. 

96. Don’t focus on fat. Remember that the key to losing weight is not to cut back on fat, but to cut back on calories. You still want to limit fat and carb intake, but make sure you focus on calorie intake.

97. Don’t create a self-fulfilling prophecy. When you set out on a weight loss program, be confident that you can reach your goals. If you are constantly telling yourself that you are not going to make it, or that you are failing, then you are setting yourself up to do just that.

98. Develop a plan. Just saying you are going to get healthy is not enough. You have to have a plan. Determine how much weight is best for your body, keep track of how many calories you consume each day in order to know how many you have to cut back on. You cannot set out on the road to better health without a road map.

99. Genetics is not the number one source of weight gain. Sure most of the people in your family are overweight, and yes that increases that chances that you too will be overweight, but remember that you can also contribute to and control weight gain through exercise and healthy eating habits. You are not a slave to your genes.

100. This is next year! Don’t wait until tomorrow to start your exercise and healthy eating program. For many people, getting started is the most difficult part of losing weight. Resolve to change your lifestyle now rather than later.

101. Calcium, Calcium, Calcium. Without enough calcium your body cannot lose weight, and your internal organs cannot function properly (which equates to low energy and eventual disease). But most people are completely wrong about where to find calcium in their diets. Foods like milk, cheese and yogurt are NOT the best sources of this vital nutrient. In fact the calcium found in dairy products is nearly 200% less bioavailability than that found in green leafy vegetables!