Weight loss by Water info

                 

Water: Weight Loss By Drinking Water

It's calorie-free, inexpensive and easily obtained. Most people drink when they are thirsty, but usually not enough and certainly not when trying to lose weight.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration.

Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer. It can help you exercise longer and more efficiently and this alone would be enough to help you lose weight but water does more – much more.

The Liver

The function of your kidneys is to filter your blood (which is mostly water). And one of the functions of your liver is to metabolize fat. If you don't consume enough water, your kidneys can't function properly, so your liver starts to help perform kidney functions.

So, if your liver is busy helping your ailing kidneys, you can't burn as much fat. Let me repeat that: No matter how much you exercise, if you don't drink enough water, your liver will not metabolize fat for you, because it is trying to help your kidneys.

Too Much Water?

Being hyper-hydrated (consuming too much water) is not in any way harmful , and actually helps your body metabolize fat. The greatest ill effect of excess water consumption is that you will visit the washroom more often.

Consider it a chance to fit in a little more exercise into your daily routine.
There have been a few cases of long distance runners who have died from drinking water to toxic levels, but this is extremely rare, and their situation is very unique, so it is nothing for a normal person to worry about.

Retaining Water

You may have a medical condition that causes you to retain water, probably because of excess salt (sodium) in your system. The solution is simple: drink more water. Your body retains water for the same reason it retains fat: your body thinks that it's hard to come by.

If you teach your body that food is abundant, it will stop storing it. If you teach your body that water is abundant by drinking more of it, your body will stop storing it.

Other Benefits

The more water you drink the healthier your skin becomes, because it has to be moisturized from the inside and out It also contributes to joint lubrication, reducing the risk of injury in any activity Water is the best cure for constipation, and should be your first choice, even before increasing fiber or taking laxatives.

When you are active, you should drink even more water, especially on hot days, to replace what you lose in sweat. Do not wait until you're thirsty, because that is your body telling you that it is already under-hydrated. Try to keep yourself over-hydrated for best health.

Do Water Alternatives Work?

Juice will fill you up, and contains sugar which you should try to minimize in your diet. So, it's really not a substitute for simple, clear water. And even though coffee is made with mostly water, it does not count since it is a diuretic and actually strips water from your system.

Colas are also full of that diuretic caffeine, besides their ultra-high sugar content, so soft drinks should be the first item to stop consuming if you're trying to lose weight. Replace those "alternatives" with a glass of water, and you'll feel better and start losing pounds and inches. more information..... myhealthidea.com & bodyskinhair.com

Who should drink water?

All of us of course, but pregnant women, nursing mothers, people wanting to lose weight and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water.

And it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Dark-coloured urine often suggests you are not drinking enough water.

Here’s how to start drinking more water every day. Get into the habit by starting with a glass of water with every meal, preferably with a glass during your meal and then add a glass between meals.
Summary:

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration.

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Ultimate Weight Loss: Diminished Returns and Aerobic Benefit

When it Comes To Effective Weight Loss – More is Not Better in Every Instance!

The fact of the matter is when it comes to weight loss, in some cases more is great and in other cases more isn’t better, and in still other instances more will hurt your weight loss efforts. Today we are going to deal with one aspect of more is not necessarily better, particularly when it comes to aerobic fitness and permanent weight loss!

Aerobics is undeniably one of the most effective methods for losing weight in a fast and effective manner. Aerobics used to be thought of as jumping around in a studio to snappy music or running for hours on end! You either joined a program and jumped around for 30 to 60 minutes a night, a few nights a week, usually in high-impact ecstasy.

or you laced up the New Balance or Nike running shoes and headed out the front door and into the great unknown, usually to huff and puff your way around the block and limp back home…at least at first!

The reality of aerobic fitness, particularly as it relates to weight loss is very different from the truly American mindset that usually goes like this:

“If 30 minutes is great, 60 minutes is fantastic, and 90 minutes will be amazing!”

NOT!

The mindset of “more is better” permeates much of Western thought and our bodies simply reject it. In fact, if we use this weight loss strategy, our bodies will rebel, usually by way of muscle strain, stress fractures, and overtraining syndrome….complete with fatigue, malaise, and the runs (and I don’t mean up a hill!).

Interestingly, it has been demonstrated time and time again that less is actually a more efficient strategy when it comes to aerobic fitness and weight loss. The reasons are myriad but the one we are interested in here has to do with our body’s way of handling any sort of aerobic exercise.

Let’s say you are about to begin your weight loss program and you do not want to adjust your diet, you like to eat and that’s all their is to it…so you figure you’ll jump on the treadmill or the recumbent bike for a few more minutes or you’ll walk or run for an extra 30 minutes.

WRONG!

Here is how your body works:

1) The first 10 minutes or so gets your body warmed up and your heart rate into the target range (we will get into that in a subsequent article).

2) The next 20 minutes are of maximum benefit, in terms of aerobic benefit and for fat burning purposes.

3) The next 20 minutes and every 20 minutes thereafter there is what is called “diminished returns.”4) Warm down, light stretching and so on.
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That’s it! Simple as that. Pick your poison, so to speak!

Here’s why:

1) The first 10 minutes is simply a warm up and the whole purpose is to get your body warmed up and your heart rate into the target zone. The warm up will get blood and oxygen to the muscles so you can exercise efficiently and effectively without injuring yourself.

2) The next 20 minutes is the period when your body achieves maximum benefit; and, this is true regardless of the exercise you are doing. It varies a tiny bit depending on your fitness level but the first 30 minutes, including the warm up, is when most of the weight loss and aerobic benefit is achieved.

3) Every 20 minutes after the first 30 minutes, again including the 10 minute warm up, will yield less of an effect. This is called the point of diminished returns. In reality, every 20 minutes you continue exercising aerobically results in less gain until you would actually begin to go into debt, meaning your body would begin to pay for your efforts by literally tearing itself down to continue to fuel your effort.

This is similar to what happens with marathoners once they hit “the wall” at approximately 20 miles in a race. Of course, the reasons are more complex but diminished returns is part of it…that and the body simply runs out of fuel.

4) Always make sure you stretch and warm down. Don’t simply stop, pack up, and leave the gym or run into the house…take the time to stretch and allow your muscles to cool down. This is for a number of reasons, including the more your stretch, the better you will feel the next day, less soreness too!

Ultimately, walking is the best overall aerobic exercise for a number of reasons. Walking is low impact, it can be done almost anywhere and by anyone, and it is the least expensive form of fitness. All you need to begin walking for weight loss and aerobic fitness are the clothes on your back and a decent pair of shoes.

When it comes to the latter, I cannot stress shoes enough! Shoes are crucial. We will deal with equipment in an upcoming post but if you have started your 30 Day Weight Loss Challenge, make sure you are wearing the proper shoes or you can derail the entire program.

I suggest New Balance (there are several and 1906 are best) or Skechers Shape-ups. If you are planning on jogging at some point or exercising in the gym, the New Balance are a better buy, simply because they are more of an all-around shoe.

So remember, more is not better, less is! Think about the diminishes returns when walking, running, rowing, biking or whatever. Does that mean you won’t benefit from a 60 minute walk?

NO!

But remember, the first 30 minutes are optimal and, with each subsequent 20 minute interval, there is less benefit. 20 minutes, including warm up, 3-4 times a week will be more than enough to start. If you are really gung-ho, go 5 or 6 days a week. But take a day off, allow your body to rebuild, and be consistent.

Good luck with your weight loss goals and tomorrow we will discuss the personal assessment and journaling, also key to your weight loss and aerobic fitness success. Remember, we are working on a lifestyle change and it takes all the components working together over a period of days, weeks, months, and even years to create a new you. But if you stay with it, the results will be amazing!

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The Cider Vinegar Weight Loss Diet

Taking Advantage Of Cider Vinegar Weight Loss

With all the diet pills, extreme dieting techniques and exercise programs, you might miss an age-old technique: cider vinegar weight loss!

That’s right!

You don’t need to pump your body full of chemicals or go on some crazy crash diet. The answer you’re looking for might already be in your kitchen cupboard! It might sound crazy, but cider vinegar has been used as a weight loss treatment for ages.

So how can apple cider vinegar help with your weight loss? The truth is, no one quite knows. Scientific tests haven’t been able to prove anything for sure about cider vinegar in regards to weight loss. The reason to try cider vinegar is mainly the stories of people who’ve already used it, and already lost weight thanks to it.

There are a few ideas as to why cider vinegar aids in weight loss. Some people believe that it increases a person’s natural metabolism, which makes out body digest and change food into energy faster. Other people have stated that cider vinegar actively burns the calories in your body to help you lose weight. Some reports say that cider vinegar helps cleanse the liver, which is an organ that can have a big effect on weight loss.

One recent experiment showed that eating cider vinegar with or right before a meal can help you feel more full, and thus prevent overeating. The test was a very small one, but the results looked really good.

Cider vinegar weight loss still needs to be tested more with people before we can be sure just how much it helps. There’s evidence that ancient Egyptians used cider vinegar for weight loss, so it must be doing something right

There are a couple of different ways to use cider vinegar in your weight loss program. The easiest way is just to add a little bit of cider vinegar to a glass of water or juice, and drink it with a meal. Another option is to buy tablets or capsules that contain cider vinegar in them.

 Some of these tablets contain other things, like vitamin B6 and something called lecithin, which may have more effect than cider vinegar alone.

Aside from weight loss benefits, cider vinegar is very healthy for you. It is naturally rich in vitamins and minerals, and can help with a number of medical problems and improve your general health. For instance, cider vinegar contains potassium, which helps lower blood pressure. It also has fiber, which can absorb the cholesterol that causes heart problems.

Those are just a few things it helps with – cider vinegar can also help with digestion, sore throats, arthritis pain and even diabetes.

Despite all the bonuses of using cider vinegar weight loss, it has some risks as well. The biggest thing to watch out for is that cider vinegar is very acidic, which means it can burn and damage your teeth, mouth or throat. It’s important to dilute cider vinegar in water or juice before drinking it.

Be sure to contact your doctor before trying cider vinegar if you have any serious medical conditions.

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Easy and Effective Weight Loss Strategies!

Lose Weight Now: Beat Chronic Pain and Type II Diabetes

Begin Your New Year’s Weight Loss Commitment

Lose Weight, Stop Back Pain, and Control Type II Diabetes!

Start early this year!

Well, a few days anyway.

Subscribe to our mailing list and newsletter now and be part of a new Wellness and Well-Being membership site. The membership site is an exclusive component of The Ultimate Weight Loss Plan.

All you have to do is subscribe and, over the next two weeks, you will receive all the information you need to join us.

No Strings!

Stand together or go it alone…the choice is yours!

Included with the Ultimate Weight Loss Plan Wellness and Well-Being Membership Program:

§  Regular Webinars and Live Check-ins

§  A Community of Support

§  Individualized Programs are Available at No Additional Charge

§  One-on-One Training is Available

§  Daily Articles and Videos Dealing with the Topics You Need Information On

§  Huge Discounts on Everything You Need to Make 2012 a Weight Loss Success

§  Access to Specialized Resources

§  Resources and Programs to Assist You with Back Pain, Sciatica, Type II Diabetes, etc. 

§  And Much, Much More!

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Walking Is Far More Effective Than Running – How Much You Should Walk To Lose Weight Fast!

Walking is one of the simplest exercises. You do not need any equipment at all and you do not go to the gym, while you are walking. However, it will help you to lose more than one pound a week. It sounds great, doesn’t it?  All you have to do is to make your walking exercise much funnier.

their invite your friends or change the walking route. It will stimulate and entertain you, too. There will not be any need to go to the gym or to be on a special diet. You will lose weight just by walking. Be careful!

Do you want to lose weight without doing any exercises?

• Lose weight with walking

The walking route, as well as the weight of the body, is crucial for losing weight. If you walk with about 4 miles per hour, you may lose more than 400 calories.

• Lose weight with the help of a pedometer

You can regulate the weight loss better if you use a pedometer. You should only out the pedometer around the hip and it will record every single step you make.

How much you should walk to lose weight?

• 1 mile is like 2000 steps, or it will help you to burn 100 calories.
• 1 pound is like 3.500 calories.
• Losing one pound a week is the same as losing 500 calories a day.
• Losing 1 pound means that you should make 10.000 steps.

Walking style

If you want to practice walking as an exercise for losing weight, your eyes should be 100 feet ahead; the chin should be up, the abdomen tight and the glutes squeezed. Do not forget the pedometer.

How often you should walk to lose weight?

At the beginning, you should walk from 15 – 20 minutes per day, 3 days per week. Gradually, you may increase the walking pace from 30 – 60 minutes a day.

Before you take up walking as an exercise for losing weight, you should consult your doctor.

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Slim Success Ingredients: Weight Loss that Works

You’ve tried it all already – the boring, restrictive diets; the painful, muscle-straining workouts; the latest high-this, low-that fads that never seem to deliver what they promise. Or pills, like garcinia cambogia, that everyone seems to be touting these days.

So now you’re ready for something that really works. That delivers on every promise. You’re ready for the success of Slim Success – with ingredients that deliver.

With Slim Success weight loss formula, you could…
watch the pounds slip away – for real this time  
throw out your baggy clothes

keep up with your grandkids
go to the beach without feeling self-conscious

But what makes the Slim Success ingredients different from those other diet pills and fads? How about the ability to lose 3 times more weight than you could with diet and exercise alone? Or the ability to reduce between-meal hunger and even cravings? Because that is exactly what Slim Success offers.

The Better Garcinia: Smarter Ingredients for Slim Success
We realize many people are jumping on the garcinia bandwagon, praising garcinia cambogia as the hottest new weight loss supplement. It’s all over the internet, in specialty stores, and fitness centers. We understand the impulse to just grab a cheap bottle of it next time you’re at the drug store.

 
Slim Success garcinia mangostana But that would be a mistake. You see, there’s a reason we included garcinia mangostana in Slim Success instead.

 See, while the initial reports about garcinia cambogia are okay, scientists are having a hard time replicating those results in placebo-controlled, randomized studies.

That wasn’t good enough for us. We wanted a premium ingredient, one with a history of solid weight-loss results. This led us to garcinia mangostana – a weight loss ingredient that offers reproducible, verifiable results. And with garcinia mangostana, we knew we had the cornerstone of Slim Success ingredients.

Impressive Ingredients, Impressive Results
Slim Success globe thistleYour weight loss success with Slim Success starts with 2 extracts:  the fruit extract we just talked about (garcinia mangostana) and a flower extract (Sphaeranthus Indicus, or globe thistle).

Now, you and I both know that any company, any product, that says you can sit on your couch, eat chocolate and French fries all day, take a simple pill and lose weight is lying. It’s not that easy, and we aren’t going to claim it is. But check out the results of a double-blind, placebo controlled study sponsored by the company who created the extract – after 8 weeks of taking the fruit and flower extract, 

following a normal 2000 calorie/day diet, and walking for just 30 minutes 5 days per week, the people taking the extract lost 3 times the weight of the people who only dieted and walked. Three times.

As remarkable as those kinds of results are, we weren’t done creating the Slim Success ingredient formula, not quite yet. Not once we discovered a way to address the snacking and cravings that so often sabotage the best intentions. And we did, with Satiereal.

Satiereal is an extract from saffron, a culinary spice that’s been used for thousands of years. Saffron contains a unique hunger-squashing compound called safranal, and it’s only recently that we’ve begun to understand how safranal works to help control cravings.

According to a placebo-controlled study sponsored by the manufacturer, 60 mildly overweight (but otherwise healthy) women taking Satiereal “significantly decreased” their snacking, leading to a “significantly greater body weight reduction” than women taking the placebo. With these incredible results, we knew Satireal deserved a place in the Slim Success ingredients formula.

Slim Success Ingredients: Success in No Time
Weight loss in the clinical studies showed up as early as 2 weeks, and the results got REALLY exciting around the 2-month mark. So we recommend at least a 3-month supply of Slim Success to start.

And for a limited time, you can get a FREE bottle of Slim Success. Simply order 6 bottles and you’ll get one of them absolutely FREE. And rest assured that if Slim Success doesn’t work for you, if you don’t get the success you want, you can return the whole order, even the empties, for a full refund of the purchase price.

If you’re ready to look your best, feel your best, and wow your friends, then you’re ready for Slim Success, with ingredients that provide real results.Order today to claim your FREE bottle of Slim Success: SlimGenics Slim-RepairTM   


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Top Ham For weight loss!

Go ahead, ham it up! Lean ham can be wonderful for weight loss – as long as you choose the correct kind of ham, and eat it with weight loss power oods! Ham comes from the leanest pork cut.You can enjoy eating lean ham many different ways.

Ham is available year round – either pre-packaged, or deli style, canned to whole hams. Ham is very convenient and easy to prepare. 

Ham is a healthy choice of meat, can be purchased extra lean, and low fat. One ounce of extra lean sliced ham is only about 30 calories! On average, a person may eat about 4 ounces of meat with a meal. So do the math, 4 ounces of extra lean ham is only about 120 calories! Now that’s pretty good for weight loss power foods!

When purchasing ham, it can be fresh ham, which must be cooked before eating. Cooked hams – or ready to eat hams can be eaten right away; right out of the package. Be sure to read your label to make sure your ham doesn’t need to be cooked before eating.

Ham is very high in protein, vitamin B-1, B-6, B-12, iron, and zinc! Because of these vitamins and minerals contained in ham, you will get many healthy benefits such as; vitamin B-1 which can help repair muscle tissues and nerves, vitamin B-6 which can help promote normal nervous system function, vitamin B-12 which can help build red blood cells.

Iron is needed for energy production, and zinc is needed to help maintain healthy bone structure and immune system.

If you are concerned about the sodium in ham, you probably need not be! You can purchase low sodium ham, which tastes wonderful. Just keep an eye on your total sodium intake in the ham, and what you choose to eat with it. Remember moderation!

There are many ways to enjoy eating your cooked ham! Grilled ham is very tasty. Chopped lean ham is great for breakfast, tossed on a salad or just eaten as a snack!

Try using thin lean ham slices instead of bread! That’s 
right – roll some shredded lettuce, cucumbers, chopped onions, and a slice of tomato, etc. inside of a nice thin slice of lean ham! This is a much better way to make a sandwich wrap than using high carb white flour bread. Give it a try – you’ll love it!

The Power Blast!

Calories: one ounce extra lean sliced ham 30 calories
Protein: 5 g
Fiber: 0
Sugars: 0
Vitamin C: 0
Calcium: 1.7 mg
Cholesterol: 13 mg
Potassium: 182 mg
Sodium: 297 mg
Saturated Fat: 0

Have fun losing weight while you are eating your new power food!

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101 Ways to Lose Weight

Weight Loss Tips

REACHING YOUR FAT-LOSS GOALS
"The 100 Calorie Method"

"The 100 Calorie Method"

If you can be patient, it may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet.  Assuming that your body's intake and expenditure of all other calories remains the same, you can effortlessly and painlessly cut 100 calories a day and lose at least one pound a month.

   

The 100 calorie method will work because a pound of body fat is equivalent to approximately 3,500 calories and if you cut 100 calories a day for 30 days, you are cutting out 3,000 calories or about a pound of weight you don't want. 

Losing only a pound a month may seem agonizingly slow, but research indicates that you're more likely to keep weight off if you lose it slowly. Another advantage is that losing a pound a month doesn't require drastic changes in your eating habits. Here are 101 painless ways to cut 100 or more calories a day from your diet.  These little techniques also reduce fat and/or sugar, which means that calorie for calorie, you're getting less fat and more vitamins and minerals.

Weight Loss Tips-Cutting Calories

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.

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41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.

42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.

43. Order a sandwich on cracked wheat bread instead of a croissant.

44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.

45. Split an apple Danish with a friend rather than eat the entire thing.

46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.

47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.

48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.

49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.

50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.

52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.

53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.

54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.

55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.

56. Replace 3 fish sticks with 3 ounces of grilled halibut.

57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.

58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.

59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.

60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.

61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.

62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.

63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.

64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.

67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.

68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.

69. Pass on the second helping of mashed potatoes.

70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.

71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

78. Replace 2 brownies with 2 fig bars.

79. Eat 2 meatballs instead of 4 with your spaghetti.

80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.

81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.

82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.

83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.

84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.

85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.

87. Eat a turkey sandwich instead of a chicken salad sandwich.

88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.

89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.

90. Order your Quarter Pounder without cheese.

91. At Jack in the Box, eat a regular taco instead of a super taco.

92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

101. When making gravy, drain off the excess fat from meat juice using a fat strainer. 

"Losing weight can be as simple as cutting out a meatball here and an egg roll there."
Elizabeth Somer, M.A., R.D.

References:  Elizabeth Somer, M.A., R.D., is a nutritionist in private practice and editor of the Nutrition Report.  One of her valuable books is Nutrition for Women: The Complete Guide (New York) 

LOSS ADJUSTER TEE 

AWESOME TEE.

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