need some easy tips to help the weight come off

ive never weighed under 130 pounds which is right around the healthy weight for me, but i weigh about 170 now and am 5ft 6 and want to get down to 145 to 140 by march and i know that seems like a long time but i have a slow metabolism and a lot of bad eating habbits that all need changed. the main habbit i want to break is eating when i am not hungry. i need to find something to occupy my mind and body when a craving hits. any suggestions will help!!!

Thu. Oct 6, 12:46am

drink a lot of water, have a sugar free hard candy, exercise instead of eating, clean your house, i find anything to replace the thoughts of wanting to eating....sometimes it works, sometimes it doesn't, when it doesn't...just make a healthy choice! you CAN do it!

Thursday, October 06, 2005, 4:20 AM

Don't worry about March being too far away! You put the weight on slowly, and the only way it's going to come off and stay off is if you take it off slowly and healthily, too.

It helps me to set milestone goals - this month's is to lose 5 pounds by the end of October. That keeps me moving towards my big goal and gives me something to celebrate along the way. It also is a very comprensible goal - sometimes the thought of 30 pounds just gets overwhelming and I want to give up.

I keep hearing this, and it works for me, too - limit your access to stuff you like to eat mindlessly. If it's not in the house, you won't eat it. Also check out the thread about habits...there are some good ideas there.

Thursday, October 06, 2005, 7:09 AM

One big thing you can do is train yourself not to eat after dinner. It will make a big difference quick. And you can still snack, just snack on healthier, low-fat foods. Make small choices, like have some pretzels instead of chips, or low-fat ice cream instead of regular, and you will start to see results.

Thursday, October 06, 2005, 9:01 AM

drinking calories

Assess how you drink extra calories...soda, juice, alcohol, etc. and replace it with water...a great way to cut extra calories.

Don't worry about taking the weight off slowly. You are more likely to keep it off if you let your body adjust to the changes in your body and eating habits.

Thursday, October 06, 2005, 9:30 AM

I don't recommend eating the pretzels as a snack. It's too easy to eat too many and they turn into sugar, plus there's a lot of salt. Try some lowfat yogurt or cheese for snacks. Dry roasted nuts are a good option too. Raw veggies are always good too and you don't have to stick to carrots and celery. Be creative. Don't eat three hours before going to bed. Limit the alcohol to a minimum. You will need to re-train yourself with eating habits. Honestly, if you're not hungry, don't eat. You will have to question yourself in your mind. Have a glass of water and ask yourself again if you're hungry. Making yourself aware every day of your bad habits will be a huge step and hurdle once you get over it. Exercising will help too. If you work out really hard you will not want to mess it up with a food splurge. Plus, it's good for you. Exercise will boost your metabolism too, especially weight training. Start small but do it. You will see results in a matter of weeks.

Thursday, October 06, 2005, 9:45 AM

Don't keep junk food around the house

This has worked very well for me. Food that you shouldn't eat or that is particularly tempting -- just don't buy it for the house. Definitely desserts, and perhaps also high-fat foods like cheese or peanut butter as well.

It's not that you can never have these things. You'll encounter them even if you don't have them in the house. And once in a while, if you need a treat, you can go out and buy them. But you have to make more of an effort than just walking to the refrigerator.

After a while you get used to it. I love cheese, but no longer (or at least rarely) buy it for home. I now view it as a kind of dessert, rather than a staple -- it's a once-in-awhile thing, rather than a daily thing.

Hope this helps.

Thursday, October 06, 2005, 9:58 AM

101 Great Tips - Part 1

Here are 101 really great tips for weight loss.

Tips for those who want to start with baby steps
1. In 2005 the USDA revised its long-standing recommendations and simplified the way we calculate portions and servings. Now all you have to do is think in terms of measuring cups. Add one piece of fruit to your diet per week. Get comfortable with that, then add an extra piece or two until you reach 2-1/2 cups a day.
2. Eat at least a half a cup of fruit or veggies at every meal. One half cup of dried fruit constitutes 2 servings. Eat a large apple a little later in the day, and you’ve reached your fruit intake. A good size leafy salad with cucumbers and carrots can satisfy your daily need for vegetables.
3. Resolve to eliminate "super-size" as a portion option—unless you want to super-size your clothes. Eat what you’re eating now, but reduce your portion size by 1/4 this week.
4. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
5. Start eating a filling breakfast, but one that’s lower in fat. It will help you eat fewer total calories throughout the day.
6. Make sure the majority of your plate has veggies and/or fruit on it at both lunch and dinner.
Tips to help cut calories without giving up your favorites
7. Eating out? Halve your portion and bag the rest. A typical restaurant entree can have 1,000 to 2,000 calories, not even counting the bread, appetizer, drinks and dessert. Cutting your meal in half is the easiest way to cut calories.
8. When dining out, become the "picky person" by asking your meal to be prepared with no butter, sauce on the side, hold the crunchy stuff, green veggies instead of potato, etc.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar, bag, or box.
11. Eat the low-cal items on your plate first, then move on. Start with salads, veggies, and broth soups, and eat meats last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent, and eventually to skim milk. If you currently drink one 8-oz glass of whole milk per day, you'll lose 5 pounds in a year!
13. Juice has as many calories, ounce for ounce, as soda. Have a piece of fruit and cut out the juice. By cutting out a 12 ounce serving of OJ every day, or sugary soda, you can loose up to 20 pounds in a year.
14. Get calories from foods you chew, not from beverages, and you’ll feel more satisfied and full.
15. Keep a food journal. You will be very surprised to see what and when you eat. For at least one week, record absolutely everything that goes in your mouth, from the crust of your kid’s PB and J to the handful of M&M’s at the office.
16. Follow the Chinese saying: "Eat until you are eight-tenths full."
17. Use mustard instead of mayo.
18. Eat more soup. The non-creamy ones are filling and very low-cal. Do, however, keep an eye on the sodium content.
19. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke.
20. Take your lunch to work.
21. Sit when you eat.
22. Decide early in the morning what each meal will consist of. Leave nothing to the whims of hunger or instant gratification.
23. Two days a week, have mostly veggies for lunch and no bread.
24. Eat at home as often as you can.
25. Limit alcohol to one or two drinks, one to two weekends per month. Someone who has one to two alcoholic beverages every day can easily lose 25 pounds in a year. It’s not as hard as you might think. Consider that the more you drink, the less intelligent, attractive, articulate, and responsible you appear to others.
Tips to eat more veggies
26. Have a V8 or tomato juice, preferably low-sodium varieties.
27. Doctor your veggies to make them delicious: Dribble real maple syrup over carrots, and sprinkle chopped nuts on green beans.
28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
29. Don't forget that vegetable soup counts as a vegetable.
30. Rediscover the sweet potato.
31. Use pre-bagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
33. Really hate most things green? No worries. If you like fruits, eat plenty of them. They are just as healthy (especially colorful ones such as oranges, mangoes, and melons) as green vegetables. Make sure you also take a multi-vitamin.
34. Keep several bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 2 to 3 cups a day. Makes a great quick dinner.

Thursday, October 06, 2005, 10:17 AM

101 Great Tips - Part 2

Tips to stick to your new healthy lifestyle
35. Portion size for high-calorie food = very small. Portion size for vegetables = large.
36. Distract yourself when you have a very strong craving. Cravings will disappear after 2 minutes if you walk away and turn your attention elsewhere.
37. Think "W.I.W.M." When you really crave something unhealthy, finish this phrase: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!
38. We are works in progress. No one eats perfectly every day, so don’t allow one bad choice to result in bingeing the rest of the day, or falling back into old habits—and that includes on vacations. Just because you’re on vacation doesn’t mean that your eating habits are, too! Look forward to all the free time you’ll have to exercise or sightsee on your long walks while on your next getaway.
39. As hard as it may seem at times to get into shape, it's often more stressful, depressing, and even potentially life threatening to remain overweight.
Tips for those who already eat healthy, but continue to be overweight
40. Avoid skipping meals. Many people believe they are healthy eaters because they skip meals during the day and overeat unhealthy food at night. This leaves you drained all day and constantly obsessing about what you’ll eat that night.
41. Don't "graze" yourself fat. You can easily munch 600 calories of yummy food left over from your kid’s meal, checking to make sure the french fries aren’t "poisonous," or grabbing a handful of crunchy stuff every time you pass the pantry. We rarely remember to factor these calories into our daily account of food.
42. Don’t eat too much pasta. Pasta is not the enemy. It’s a great source of energy for those who exercise regularly. It’s the average serving size that causes a problem. A serving of pasta should be only 1 cup, but most people routinely eat 4 cups.
43. Eating low-carb, or low-fat foods, but super-sizing the portions, will quickly turn into extra pounds. For example, though low in fat, deli-style bagels can have 400 to 500 calories. You’re far better off having whole wheat bread.
44. No matter how well you eat, if you eat more calories than your body needs, you will store the excess as fat. Oftentimes, healthy eaters ignore total calorie intake. Take one week to calculate what you’re really consuming and what you need.
45. No more snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and count out your serving size, i.e. 15 almonds equals about 100 calories.
46. Be aware that all energy bars and fruit smoothies are not low-cal or low-fat. The average smoothie is 20 ounces and can range from 300 to 600 calories, depending on the contents. Use smoothies as meal replacements and not as snacks between meals.
Tips to eat healthy low-cal dinners when you don't want to cook
47. Try a smoothie made with fat-free milk, frozen fruit, and Whey Protein Powder.
48. The smallest fast-food burger (with mustard and ketchup, but not mayo) and a no-cal beverage is fine. Many places also offer skinless chicken breasts or turkey burgers. Load ‘em up with pickles, tomatoes, mustard and ketchup, then ask that they use a "lettuce wrap" instead of he bun! Yum!
49. Try cottage cheese and tomatoes or cottage cheese and red seedless grapes.
50. How about pre-cooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese?
51. Keep healthy, low cal frozen entrees and pre-cut, bagged salads on hand.
52. Scramble eggs in a non-stick skillet with Heart Smart cooking spray. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven whole eggs a week! Eventually, you can try several egg whites, with one whole egg added for color and flavor.
53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
54. Pre-bagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
55. Keep lean sandwich fixings on hand: whole wheat bread or low-carb tortillas, sliced turkey, reduced-fat cheese, tomatoes, mustard and/or horseradish.
56. Every fast food restaurant now offers low-cal, low-fat, and healthier options.
57. High-fiber cereal, fruit, and fat-free milk make a quick meal anytime.
58. Try a veggie sandwich from Subway.
59. Precut fruit for a salad and add yogurt.

Thursday, October 06, 2005, 10:18 AM

101 Great Tips - Part 3

Tips to avoid holiday and special occasion temptations
60. Never tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.
61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled egg, apple, and a thirst quencher (water, seltzer, diet soda, tea).
62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you won’t be tempted.
63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
64. Next party you attend, wear your snuggest-fitting clothes. Forget elastic waistbands.
65. Give it away! After company leaves, give away leftover food and desserts to neighbors, doormen, departing guests, or delivery people, or take it to work the next day.
66. Walk around the mall three times before you start shopping.
67. Make sure to exercise at a higher intensity and for a longer period of time on the days you plan to enjoy a sliver of cake or a glass of champagne.
68. When you feel obligated to eat all of the food made by the host, or to taste the cake made in your honor, go for it! Most will be happy to see you’ve eagerly put their special creation on your plate, and they won’t even notice that you’ve simply sampled each item.

Thursday, October 06, 2005, 10:18 AM

101 Great Tips - Part 4

Tips to control a raging sweet tooth
69. Don’t deny yourself, just plan for your sweet treat. Once in a while, have a lower-cal lunch or dinner, and save the meal's calories for your dessert.
70. Get rid of temptations. If you have no willpower against chocolate cupcakes, but your kids love them, stop buying them. It doesn’t make you a bad mother. Find a healthier alternative or something you can easily resist.
71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices and allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
72. Try 2 weeks without sweets. It's amazing how your cravings vanish.
73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
74. Eat your sweets—just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
75. Eat smart sweet treats: sugar-free hot cocoa, frozen red grapes, Fudgsicles, sugar-free gum, sugar-free Jello™ with light whipped cream, sugar-free chocolate pudding with light whipped cream and a few crushed almonds on top, Nutri-Grain chocolate fudge twists, a few Tootsie Rolls, or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.

Tips to avoid bingeing
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
77. Eat your evening meal in the kitchen or dining room, sitting down at the table.
78. Drink cold no-calorie beverages such as water or Crystal Light at night. They taste great and keep your mouth busy.
79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands. Try knitting, lifting free weights in the living room, stretching while watching TV, or putting together your photo albums.
80. If you're eating at night to unwind, calm emotions, or soothe yourself, focus on getting in touch with what's going on emotionally when you head for the fridge. Develop non-food methods of coping with stress.
81. Put a sign on the kitchen and refrigerator doors: "Closed after dinner."
82. Brush your teeth right after dinner to remind you: No more food.
83. Eat without engaging in any other simultaneous activity, i.e. no reading, TV, or sitting at the computer.
84. Eating late at night won't cause weight gain. It's how many calories you eat—not when you eat them—that counts. However, by setting a cutoff point, many lose weight by simply eliminating calories they were consuming out of habit as opposed to hunger.
85. If you’re up late burning the midnight oil, fill up on "free" foods. These are foods that, though they have minimal healthy benefit, are super low-fat, low-calorie snacks and are virtually harmless. These include sugar-free Jello (10 calories), sugar-free chocolate pudding (60 calories). Want something crunchy and salty? Try trans-fat-free microwave popcorn, which can have as little as 60 calories per 2 cups popped.

Tips to improve eating habits
86. Fat-free and carb-free aren’t always the best choices. Look at labels. How many calories are contained in one serving? A calorie is still a calorie. Consume too many, and you’ll gain weight.
87. Skipping breakfast will leave you tired and craving comfort foods by midmorning. Be sure to fill up on things like fruit, egg whites, veggie omelets, cottage cheese, flaxseed oatmeal, or high-fiber cereal. These options are healthy, tasty and filling.
88. We make poor food choices when we’re famished and there’s nothing healthy readily available. To avoid this, have an "emergency stash" of non-perishable alternatives in your car, your desk drawer, purse, or briefcase. Carry a small bag of raw almonds and dried cranberries, a packet of oatmeal, or a few protein bars for just such emergencies.
89. Next time you're feeling wiped out in the late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, not to mention some vital nutrients.
90. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Stop buying the food you use to snack on all day. Just eliminate the temptation.
91. Nothing's less appetizing than mushy vegetables. Frozen vegetables store much better. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients.
92. Eat every two hours. Between your main meals, eat a small satisfying, low-cal, low-fat, healthy snack containing some protein. This will help fuel your metabolism, decrease hunger, and regulate your digestive system. It also helps to decrease the portion size you crave at regular meals. When we go 3 to 4 hours without food, our blood glucose levels—and sometimes our patience—begin to drop.

Thursday, October 06, 2005, 10:19 AM

101 Great Tips - Part 5

Tips to help shed pounds with exercise
93. The Dietary Guidelines for Americans (the food and exercise pyramid), as developed and revised every 5 years by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, announced some pretty serious changes in 2005. The most dramatic among them the recommendation that adults do 60 minutes of moderate to vigorous physical activity on most days to prevent weight gain and 60 to 90 minutes of daily physical activity to sustain weight loss. The earlier guidelines recommended only 30 minutes of exercise. An hour of exercise every day may seem overwhelming. The good news is that building up to it is easy if it’s something you’ll enjoy, like Turbo Jam!
94. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout and will likely cause you to crave and eat healthier foods.
95. When you're exercising, you must increase your hydration level! Dehydration can slow your metabolism by 3 percent, roughly 45 calories a day for most people, which could mean weighing 5 pounds more than you need to in a year. The key to hydration isn't how much you drink—it's how frequently you drink it. Don’t wait for thirst to strike. Drink at least 16 ounces of water before you exercise. Drink 8 ounces an hour before, and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces over the course of two hours after you're done exercising.
96. Music can make or break your workout. All of us have tunes that make us feel almost invincible. Music transports us. It can make us run faster, lift more weight, try harder, and work out longer. The best tunes for intense workouts are those with high energy. Turbo Jam music is meticulously designed to make you want to work harder, enjoy every exercise, and get your adrenaline pumping. When you’re not working out with Turbo Jam, be sure to pick music that motivates and transports you.
97. Not all exercise is created equal. The best exercise is that which you will do with consistency and frequency! The most effective exercise is that which you will do with intensity, and which offers diversity. While your fitness level may not be that of a professional athlete, gauge your intensity by rating it on a scale of 1 to 10, with 1 representing true rest and 10 representing your absolute maximum effort—or very, very, very hard. Work to be between a 7 and 9 for at least 20 minutes of your workout.

Tips to manage emotional eating
98. Ask for the support of your family and friends. Explain what things are helpful and what actions, comments, or foods will likely derail your new healthy outlook on eating. Work to get the whole family and your friends interested in eating well, but avoid negative commentary or preaching to those who haven’t asked for your help.
99. Surround yourself with a community of supportive friends who will help keep you accountable and celebrate your successes. Join an online forum. When researchers at Brown University School of Medicine put 92 people on an online exercise and nutritional support site for a year, those who received weekly email counseling shed 5-1/2 more pounds than those who did not participate online.
100. Avoid punishing your friends and family by becoming angry or distraught when their food choices leave you feeling tempted or frustrated. Instead, praise and support them for their healthy eating habits and their support of yours. Avoid using words like "diet," which imply a short-term plan, as opposed to a lifestyle of healthy eating.

Bonus Tip
101. Don't let food consume or define you. There’s nothing more annoying than spending time with someone obsessed with "dieting," or someone who makes others feel uncomfortable or morally inferior for their food choices. Balance is the key. Rather than obsessing about your next meal, what you’ve eaten, the food labels, or the latest diet fad, focus on a healthy balance of exercise, great food, smart work, and hard play as part of your everyday life. Be humble, yet inspirational for others. Those around you will want to do what you’re doing because you exude a positive glow.

Thursday, October 06, 2005, 10:19 AM

Me too

To whomever posted the original comment - my body stats are pretty close to yours (height and weight-wise) and it is also my goal to get down to 145 by March. I don't think it's "too long" at all! I'm actually worried about making the goal.

Just remember that it's healthy to lose 1.5 - 2 lbs a week, but that doesn't always happen. You'll have weeks where you plateau, or you only lose 1/2 lb or something. The important thing is to not think that it's not working - you have to keep it up.

Something that helps me is counting my calories. If you've never done it before, it's very tedious at first. But after a week or so, you get used to it. It really helps me to know where I'm at. And since losing weight is all about calories in verses calories out, if you can make sure your calories in are less than your calories out, then it's basic science from there; Your body should shed weight.

I also make sure that I work out consistently. I usually work out 5 days a week, about an hour a day - sometimes more sometimes less. I usually do 3 days of strength training with 20 - 30 min cardio, and then 3 days of 45 - 60 min cardio.

I also agree with the person above who said to just not have the junkfood in the house. That is so important for me. If it is not around - then there's no way that I can eat it. I used to think it was safe to even have chocolate chips in the house - because they're for making cookies right? And it's not like I can just go eat a cookie - I have to make them. But that was also a mistake - I had to just throw out the bag of chocolate chips (I kept snacking on them, using the excuse that they were small and insignificant...when in all actuality choc. chips have a LOT of calories, sugar, fat...etc.).

One other thing that I am doing is I plan to reward myself for every 10 lbs that I lose. My first reward is $100 to buy new clothes. Until I lose that 10 lbs, I will not allow myself to buy anything. I actually have the $100 bill taped to my full length mirror so I look at it when I'm getting dressed everyday. And the motivation for that is I would rather buy clothes when I'm 10 lbs less anyway - instead of right now.

I hope these help!

newlywedchic

Thursday, October 06, 2005, 10:59 AM

a big help

thank you all for commenting! to who posted the 101 i know that took some time. those were really good tips and to be honest i didnt think anyone would post their comments. to newly wed chic please post so i can follow your progress and use it as an example for my success that i hope to have. thank you all again!

Thursday, October 06, 2005, 5:34 PM

What group are you in? Maybe we could start a group together - that way we can help each other out. What do you think?

newlywedchic

Friday, October 07, 2005, 10:13 AM

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