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Some Weight Loss Tips

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Postby A_Corner_Of_The_Earth » Sun Jul 01, 2007 1:03 pm

I found this article on the Ninemsn webpage. I found it very insightful so thought I would share it with you all.

Seven habits of slim people

They seem to eat more than you, yet you're overweight and they effortlessly fit into size 8 jeans. Just how do slim people do it? You assume their irritatingly ideal BMI (Body Mass Index) is due to an accelerated metabolic rate, thin genes or some secret diet they haven't told you about. When, in fact, there is no mystery about how the slim keep their weight under control. Genetics and health certainly play a part, but it's a person's habits that tip the scales in the weight-loss stakes. Look closely and you'll find that most slim people have a simple set of seven lifestyle habits that keep the excess kilos away.

HABIT ONE: SLIM PEOPLE DON'T DIET
That's because dieting makes you fat, miserable and obsessive. Dieting sends your body into famine mode. Reduced kilojoule intake sends a message to your brain that starvation could be imminent. Your body responds to the threat by lowering your metabolic rate. That means you're not burning kilojoules as efficiently as before. The result — it's easier for you to put on weight and harder to get it off.

HABIT TWO: SLIM PEOPLE EAT JUNK
Yes, most slim people indulge in the occasional hamburger with the works, dessert and chocolate. That doesn't mean they eat a whole family block every day, but they know the occasional piece isn't going to cause any damage. Exerting huge amounts of willpower trying to resist a banned food usually makes you more obsessive — eventually craving it. The end result is usually a binge. Instead of banning certain foods try telling yourself, "chocolate once in a while is okay and isn't going to cause any problems". This kind of self-talk says I'm watching what I eat but I'm not depriving myself either.

HABIT THREE: SLIM PEOPLE DON'T BINGE
As a general rule, most people in their healthy weight range tend to stop eating, even though they love their food as much as you do, once they feel the edge has been taken off their hunger. They realise they can always have more later — when they're hungry. Try it. Learn to eat when you're hungry and stop when the edge has been taken off your hunger. If you want to eat everything in one go — stop and remind yourself you can eat again when you're hungry. Most people get hunger signals every three or four hours.

HABIT FOUR: SLIM PEOPLE AREN'T OBSESSED
It's not normal to think about food morning, noon and night. Yet this is what most people with a weight problem do — and slim people don't. You need to become comfortable with food again. A good place to start is to only think about what you're going to eat when you get hungry. Work out what you're going to have — eat it — and then forget about it. Get out of the habit of analysing your food. Don't count fat grams or kilojoules. If you're tempted, just remind yourself that food is just energy and doesn't require analysis. Then when you have finished eating, get back into whatever it was you were doing before.

HABIT FIVE: SLIM PEOPLE DON'T ABUSE FOOD
A lot of people use food to help them deal with emotional problems. If you think you might be an emotional overeater you need to uncover which emotions trigger a splurge. Ask yourself next time you're going to binge what you're really feeling. Are you angry, stressed, down? Once you know why you overeat you can then focus on constructive ways to resolve your problems once and for all.

HABIT SIX: SLIM PEOPLE EXERCISE
Research shows that today's increase in obesity is due to our sedentary lifestyles. Cars, lifts, elevators, office work are largely to blame. You need to counteract the negative effects your lifestyle might be having on your body. Walk instead of driving. Use the stairs instead of the elevator or lift and spend an afternoon walking around the shops. Just think the next time you use the Internet to buy your groceries that shopping burns 84 kilojoules every 10 minutes.

HABIT SEVEN: SLIM PEOPLE ENJOY THEIR LIFE
For a lot of slim people, eating well and getting plenty of exercise is a way of life. If they're putting on weight they don't suddenly claim, "Today I'm starting a new diet" and make it as far as lunchtime before giving up. Most slim people don't believe the latest fad diet or wonder weight loss pill has the answers to staying in shape. To regulate your body weight a series of lifestyle habits has to be created to support health and weight loss.


Article prepared by Jennifer Garth, psychologist.
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Postby A_Corner_Of_The_Earth » Sun Jul 01, 2007 1:09 pm

I have no idea where I found this info from. I'm just cleaning out my email, if I'm bored at work and feel like procrastinating I usually surf the net for useful info and email back to myself so I can refer to it later. Now you are getting the benefit of reading some helpful tips. Ok enough chatting and more pasting lol :lol:

Quick Tips to successful weight loss
- Eat 5-6 smaller meals per day (every 2 to 3 hours)
- Avoid sugar and sugary juices
- Each meal should be balanced with protein, good fats and Low Gi Carbs
- Exercise at least 4 times per week
- Exercise should be no less than 30 mins per session
- Drink 2 litres of water per day, more in hot and strenuous conditions
- Get good quality sleep
- Find a motivated training partner to share your goals
- Plan your meals weekly
- Pack servings in containers in advance and be prepared
- Read fitness magazines and share other people success stories
- Keep motivational pictures and health tips on your fridge and pantry door
- Increase exercise productivity with your favourite music, research has proven this.
- Set goals in small steps
- Visualize the way you want to look when you train
- Keep "Naughty" foods in the freezer if possible to make them less accessible
- Allow yourself one day a week for a "Treat meal" to eat what you desire, but only if you have eaten well for the other 6 days and making progress.
- Don't obsess with body weight, go by the fit of your clothes, the way you look and feel.


Why do people put on weight when they diet and consume little food?

It's scary to think that in today's society people are still "dieting" and putting on weight while we have so much knowledge available about healthy eating, but, it does happen and we're here to help.

When a person, male or female, goes on a diet and limits their food intake by consuming smaller quantities less often they are setting themselves up for weight gain. Here's why, after approx 3 hours from your last meal your body has burnt all the available food it has for energy. Once this had happened and your metabolism has no more food to burn, it virtually goes to sleep, even in the middle of the day. Think of your metabolism as a furnace that is fuelled with fire wood. When you stop putting wood in the furnace the fire goes out!!! When you stop putting food in your body, your metabolism sleeps. As your metabolism sleeps, you're no longer burning calories at the desired speed for weight loss or maintenance. Instead your metabolism is now working close to its Basal Metabolic rate (BMR). This is the amount of calories you burn at rest. As well as this, your body begins to feed of itself for energy by breaking down important protein from the muscles.

When muscle breakdown happens (through lack of protein) you're causing some undesirable reactions in the body. Firstly due to the muscle breakdown your metabolism slows considerably (the more muscle one has, the faster the metabolism works, even at rest) which will further hinder any weight loss. Secondly your body begins to go into shutdown mode in anticipation there will be a drought of food so it holds onto fat reserves to keep the body warm. Thirdly you will notice a tendency to become tired early in the day and constantly feel lethargic, and worst of all, this is when we become vulnerable to falling ill as our immune system will also be working at a fraction of full capacity.
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Postby A_Corner_Of_The_Earth » Sun Jul 01, 2007 1:15 pm

Again :) I got this from the Ninemsn site :)

Do you overeat?

Any time you eat when you're not hungry is actually an instance of overeating. It can occur at any time of the day or night, with a main meal or in between meals. Children can overeat many times during the day. It can happen when they demand snacks close to meal time or when they eat too much for their age at lunch and dinner.

Discover when or why you or your child eats when they are not physically hungry. This can be done through keeping a food diary or "self-watching". It can help you pinpoint problems or events that trigger the impulse to overeat.

Feelings and events that can lead us to overeat
Do you eat for any of the following reasons:


To cheer yourself up?
To reward yourself?
When you feel nervous?
When you feel depressed?
When you feel angry?
When you feel bored or there is "nothing to do"?
To occupy yourself or delay doing something?
To prevent possible hunger (you're not hungry now but you may be in a couple of hours and there may not be any food)?
When you entertain friends?
When you go to a friend's home or a restaurant?
When you watch TV, read or work?
When you see tempting foods?
While you are out shopping, or when you've just done the shopping?

Old habits die hard
We often eat from habit or because of feelings other than hunger. Much of our eating is done to make us feel better when we're low. Food can be an excellent tranquiliser and does give you a few moments of pleasure. But when you're trying to lose weight these moments of pleasure add up to being excessive intake.

Ask yourself, "Do I need it or do I want it?" The answer will often cause you to think differently about your food choice.

Does the following sequence seem familiar: finishing an ample dinner. Sitting in a favourite easy chair. Watching a lousy TV show. Feeling bad. Arguing with spouse. Feeling upset. Going to the kitchen. Opening the fridge. Eating leftover cake or having a beer. Feeling guilty. Wanting more to eat and drink.

Perhaps you can think of your own examples of feelings that lead you to eat or drink when you didn't plan to? Write them down.

You may find it helpful to discuss these feelings with your supportive family or friends. Also try writing down a few alternative actions that you could do instead of eating and give them a go next time you are faced with the situation.

Changing bad habits
Once you're aware of the things that cause you difficulty, you can plan ways to deal with them. You need to have an alternative to eating — and what you do instead of opening the fridge must be readily available. That is the secret. Your willpower and motivation may not always be enough, but you can overcome those tricky moments if you have an appropriate alternative readily available.

How to develop good habits
Start by thinking of things that are not possible to do while eating, for example: writing an e-mail, or lying down to practise relaxation, having a shower, reading aloud. Share your list with your family or friends; they might have some good ideas that may be fun, or set some house rules around where and when food is eaten.

Another way to deal with old habits is to delay eating. Hunger pangs are relatively short-lived, so interrupt them by a 10-minute delay. Use a pleasant activity such as phoning a friend, taking a stroll around the garden, or distracting yourself with necessary chores such as washing your hair, doing an errand, or sweeping the outside path.

Remember, changing the way you act with food starts with changing the way you think. You CAN control your thoughts. Practise, practise and practise again, until they become automatic.
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Postby A_Corner_Of_The_Earth » Sun Jul 01, 2007 1:16 pm

Why do you crave sugar?

Understand your cravings.

A desire for a sugar hit can be brought about by emotions like sadness, loneliness, stress, anxiety or boredom. Try to understand your food triggers and realise that food won’t cure any of your emotional issues. They seem to work because of a temporary lift in serotonin levels, but the let down is often worse than the original need. Find a different release for your triggers; like a walk, a five minute meditation or a quick magazine read.
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Postby A_Corner_Of_The_Earth » Mon Aug 06, 2007 8:10 pm

Reward Yourself

Remember, dieting is all in the way you perceive it. Don't look at cutting back as a punishment, but as a way of treating yourself better. Exercising, watching what you eat, and maintaining a sensible weight will make you look great and will improve your overall health. There are dozens of other positive ways to reward yourself, so make sure you try to do one every day!
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Postby A_Corner_Of_The_Earth » Mon Aug 06, 2007 8:15 pm

Get Nutty

Got the munchies? Nuts are a healthy snack choice because they contain significant amounts of iron, magnesium, and zinc, and they're also high in protein. You'll get the biggest bang for your buck with almonds, Brazil nuts, and cashews. Just keep your portion sizes small -- one or two handfuls is plenty -- most nuts are high in calories and fat.

Know your numbers

Losing weight can be easier once you understand the math. First, multiply your body weight by 15 -- that's how many calories you need to maintain your current weight if you're getting at least 30 minutes of physical activity per day. (And walking to your car doesn't count.) If you want to lose weight, you'll need to cut your daily calories by between 500 and 1,000. At that rate, you'll be able to lose 1 to 2 pounds per week, the rate doctors recommend for safe and sustainable weight loss.

Go Fish!

Sick of eating chicken for dinner? White-meat fish is a tasty alternative to poultry, and it's only about 80 calories per serving. Stick with fish like cod, haddock, tilapia, and sole for a low-fat, low-calorie protein boost, along with tons of vitamins and minerals. Plus, fish is simple and fast to cook.

Eat fruit, don’t drink it!

Don't pour yourself a glass of orange juice in the morning to start your day when you can reach for a fresh orange instead. An 8-ounce glass of orange juice is loaded with as many sugar calories as soda, and it's got 110 calories. Instead, eat an orange. You'll get more fiber, plenty of vitamin C, and only 60 calories!

The Good Egg!

Sometimes eggs get a bad rap. The reality is, eggs can be a great diet food, as long as you don't have high cholesterol. Eggs are a significant source of protein, which means you'll stay full longer if you start your day off with one. You'll also get a lot of iron and vitamins A and D. Plus, a large hard-boiled egg only has 84 calories and 6 grams of fat. If you really must fry your eggs, use a nonstick pan without butter or oil. Now get cracking!


Stop the mindless munching!

Have you ever noticed that you eat when you're not even hungry? Think about the mindless nibbling we do in front of the TV, munching on buttered popcorn at the movies, or that late-afternoon sweet we have every day. All those snacks add up. So make a pact with yourself: before you reach for a snack, make sure you really are hungry. Don't eat because you're bored. Or because you're stressed out. Eat because you're hungry, and only because you're hungry. And just remember: Cutting back on unnecessary snacking will help you reach your weight-loss goal.
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Postby A_Corner_Of_The_Earth » Mon Aug 06, 2007 8:25 pm

Walk your way to happiness!

It's hard to motivate for exercise when you're feeling down and out. But your bad mood is actually the best reason to increase your activity level. Studies show that something as simple as a 10-minute walk can ease depression and boost your mood. In fact, walking can help decrease feelings of tension, anger, stress, and confusion -- it even gives you energy.

Shake down your sodium habit!

If you're addicted to salty foods, you should know that eating too much salt may make you retain water, which adds extra pounds to the scale. Studies also show that excess sodium is linked to high blood pressure, which puts you at a higher risk for heart disease. So it's a good idea to watch your daily sodium intake carefully -- just one teaspoon of salt contains 2,300mg of sodium, more than 95 percent of your daily allowance (2,400mg). Diet-friendly snacks like popcorn and pretzels can be loaded with sodium. On your next trip to the grocery store, select low-sodium foods and cooking ingredients to help you keep your daily intake lower. And replace that salt shaker on the table with your favorite herbs and spices instead!

Fat-free doesn’t mean calorie free!

One of the biggest myths about fat-free foods is that they are lower in calories, or even calorie-free. In fact, many nonfat or low-fat products have almost as many calories as regular foods. Watching your fat content is important when it comes to overall weight loss, but keeping your calories low is even more important, so be sure to read labels and compare the numbers!


Touch your toes:

When was the last time you tried to touch your toes? It may seem like a bit of a stretch, but doing the toe-touch crunch is a great way to work your abdominal muscles and strengthen your thighs -- and who couldn't use some boosting there? This is an exercise you can do at home for a morning stretch, or try it just before you go to bed at night to loosen up those muscles.
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Postby A_Corner_Of_The_Earth » Mon Aug 06, 2007 8:27 pm

Try New Things

Make sure as the weeks and months go by to shake your routine up occasionally. Even if you're doing everything right, your body begins to get used to you doing the same activities, or eating the same food, and becomes adept at processing it, resulting in a smaller calorie deficit than you may be expecting. If you're feeling comfortable doing an activity, step it up, or try something totally new! Keep challenging yourself, especially with activities! It's worth it and will lead to a more fit, flexible and muscular you, and you'll thank yourself for it! Do not be afraid of trying new things.
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Postby A_Corner_Of_The_Earth » Mon Aug 06, 2007 8:30 pm

I recieved this in an email, this particular paragraph really hit home to me. Hope it helps others too. Good luck with your weight loss guys.

“Fitness is not a leisure pursuit or a hobby - it's available to
us for the optimization of the one life we've been given.
Whether you believe it or not, most people are capable in
getting into great shape for life - the difference lies
within each person's belief in the self and the desire to make
certain decisions throughout the course of the day - every day.”
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Postby kate_turner2000 » Mon Aug 06, 2007 9:57 pm

good tips jen i especially liked the tip about the 10 minute walk to help with depression and i like the quote too, i think a lot of decision making we do in regards to diet or exercise is influenced by what we think/feel about ourselves and our self confidence etc. sometimes we just dont believe that its possible that we can achieve great things through weightloss.
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Postby HappyBella55 » Tue Aug 28, 2007 2:12 pm

A_Corner_Of_The_Earth wrote:Why Chocolate doesn't work

You absolutely, positively, must have that chocolate today?

Will it really make you feel better? Ask yourself why you want it. If the answer is boredom, tiredness or stress, then understand that chocolate will not cure any of those issues. Make yourself a hot chocolate with water and skim milk to satisfy the cravings.


Thanks for sharing this. I usually turn to chocolate when things aren't right, but it has done nothing but turn against me and made me fat.
Start weight - 77kgs
Goal weight - 53kgs
Current Weight - 50.1kgs


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Postby HappyBella55 » Tue Aug 28, 2007 2:14 pm

A_Corner_Of_The_Earth wrote:It's all in the mind

Stay motivated by thinking positively.

Find an affirmation that works for you and repeat it daily. For example ‘I am a naturally thin person’, or ‘every positive step I take gets me closer to my goal’, or ‘I am losing weight!’


Gosh :D I am going to try this. It aligns with the Law of Attraction (The Secret - big fan)
Start weight - 77kgs
Goal weight - 53kgs
Current Weight - 50.1kgs


No more weighing, no more scales. My measurement is my success at health. It's an investment I make every single day. My priority: be healthy!
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Re: Some Weight Loss Tips

Postby wannabehealthy » Sat Feb 23, 2008 9:19 am

thanks all the tips were so helpful........:)
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Re: Some Weight Loss Tips

Postby romeoicq » Thu Nov 13, 2008 9:56 am

The reasons why most people miss the mark and FAIL in just about any weight loss program they try.
They start out with the right and best intentions, but fail to see results after a couple of weeks and then they move on to the next “weightless program.”

you can read the rest of this story at my weblog at
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Re: Some Weight Loss Tips

Postby flaminjo » Wed Dec 24, 2008 12:11 am

romeoicq wrote:The reasons why most people miss the mark and FAIL in just about any weight loss program they try.
They start out with the right and best intentions, but fail to see results after a couple of weeks and then they move on to the next “weightless program.”


yes most of the time it happens, i have seen people starting to do everything at once, they will start jogging, gyming all the food controls and dietings at once...but after a week or two they just fizzle out of this schedule. the start should be slow and with smaller targets, and to continue them is really important

*EDITED by a moderator to remove signature - no blatant advertising please*
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