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Tips for Weight Loss

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Tips About Specific Foods

Tips About Reading Nutrition Labels



Some cravings for food are actually thirst in disguise—what we perceive as hunger is really a need to drink something. You can test this by drinking a large glass of water, preferably with a slice of lemon, waiting a few minutes and checking to see if you're still hungry.


Jan Hanson writes http://sheknows.com/about/look/4688.htm that using products containing sugar alcohols, the "trick" sugars, can keep sugar cravings alive.


Do not eat corn in any form, including cornstarch, corn sweetener, cornbread, corn on the cob, as this can bring on a craving. Much of the sugar in processed foods comes from a corn base, and if you've been eating a lot of sugar, you could be allergic to corn.


Emotions can trigger cravings.


Some studies indicate that feeling deprived of a favorite food may lead to bingeing. Giving in is the healthier alternative, and the key to giving in is to control the amount you eat. If possible, buy only an individual serving of the food you crave. Relax and eat it slowly. Get back on track when the craving has diminished. Giving in only becomes a problem when it happens too frequently


Depending on the cause of your craving, you may be able to divert your attention to something else. Try eating a low carbohydrate, or no carbohydrate snack, and going for a walk.


You can fend off chocolate cravings by smelling the scent of vanilla. Light a vanilla-scented candle, take a whiff of vanilla extract, or smooth on vanilla-scented hand cream. Research shows the vanilla bean’s aroma works like chocolate to trigger the release of serotonin, a brain chemical that boosts mood and suppresses appetite. Plus, if you use vanilla-scented hand cream, the coating of cream on your hands will make you less likely to nibble with your fingers.



The Weight Loss Plateau—If the scale is stuck at the same number for weeks at a time, you’ve reached a weight loss plateau. Here are some possible reasons for this and some things you can try in order to break it.


1. Basically, you need to decrease calories and increase activity.


The more you lose, the less you weigh. The less you weigh, the fewer calories your body requires.


2. You need to speed up your metabolism.


This can sometimes happen when you are not eating enough. Your body thinks that you’re “starving” it, and has slowed down your metabolism in order to save the calories. How do you speed up your metabolism?


Increase your activity level, or change the type of activities you’re doing. Alternate types of exercises. If you’re not lifting weights, try that 2 or 3 times a week (skip one day between these workouts). Start small and gradually increase these workouts. Increasing and maintaining muscle mass helps burn calories and boost metabolism. If you consider using weights, check with your doctor if you have any orthopedic or muscular-skeletal conditions.

Count the calories you eat for a few days, and see if this is enough. If not enough, increase your calories. Also be sure to eat something about every three hours, and always eat breakfast.

Change the way you eat by alternating your style of eating every day or every few days. Using the Foods to Enjoy lists, choose a day of low carbs, a day of high carbs, a day of low calories, a day of higher calories, a day of low fat, a day of higher fat, a high protein day, a low protein day, etc. This is a good way of breaking a plateau that is caused by a slowed-down metabolism.


3. You’re eating too many calories or eating too many high glycemic carbs (or both).


You might need to reduce these higher GI carbs and return to eating lower GI carbs for a while. You might also need to count your calories for a few days to see if you are consuming too many of the higher calorie foods, such as nuts, cheese, oils, salad dressings, olives, etc. Cut back on these.


4. You're not eating enough fiber.


Increase your consumption of high fiber foods. Also increase your water intake as well, especially if your increased fiber intake is from whole grains.


5. You’re in a rut, eating the same foods most of the time.


Try eating different foods. Introduce foods that you have never eaten before. You could even try eating something “bad” once a week. I read on a Web site where one lady ate a Burger King hamburger once a week, and it broke her plateau! However, this would not be good on a long-term basis, and might not work for everyone. And maybe a healthier “good” food would work better for you that a “bad” food. Just do something different!


6. Keep a food diary.


Write down absolutely everything you consume, and the amounts, including drinks. Do you see any patterns? Certain times of the day, certain foods, eating with certain people? Do you eat when stressed? Are you cheating? Have you stopped paying attention to portion sizes? Evaluate and make changes as needed.


7. Check with your doctor.


Some medications and health problems can interfere with weight loss and/or weight maintenance.



Sit up straight! It not only flattens out your belly, it also opens up your circulation, making it easier for your heart to pump.


Take deep breaths. This increases circulation and reduces anxiety-related stress on the heart.


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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

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