6/8/2010
Be positive and believe you can do it.
People who believe they can lose weight and keep positive are more likely to succeed. Try to visualise the new slimmer you and keep that image in your mind.
7/8/2010
Don't expect instant results.
Understand that it takes time to lose weight. No one ever went to bed a size 12 and woke up the next day a size 16. Most people gain weight gradually over a period of several months or years which is why it takes time to lose it. The ideal rate at which you should be losing weight is 1-2lb (0.5-1kg) a week, so if your dieting for a big event like a wedding or a party the earlier you start the easier it will be.
8/8/2010
Recognise why you over eat.
Before you reach for a chocolate bar or slice of cake ask yourself if you're really hungry. Is it real hunger or an emotional hunger that you're feeling? Keeping a food diary will help you identify danger times when you're more likely to over eat.
9/8/2010
Eat slowly, chew your food thoroughly and focus on what you are eating.
It takes time for the brain to get the 'I'm full' signals from your stomach. If you eat too quickly you may end up eating too much before you feel full.
10/8/2010
Never skip meals or allow yourself to get over hungry.
If you do you'll be more tempted to snack and over eat at your next meal. Aim to eat three small to medium sized meals a day plus 2 or 3 small healthy snacks.
11/8/2010
Always eat breakfast.
If you skip breakfast you're more likely to snack during the morning and overeat at lunch.
12/8/2010
Get Fruity.
Fruit and vegetables are a dieter's best friend, they have fewer calories than most other snakes and most are almost fat free. Aim to eat at least 5 servings a day. Don't just stick to your same old favourites. Be adventurous try something new. Look for recipes and ideas for new ways of cooking fruit or vegetables - try poaching, baking or grilling fruits as an alternative to eating them raw.
13/8/2010
Keep up on your fibre.
Choose high fibre foods such as beans and pulse, wholemeal bread and wholegrain cereals whenever possible.
14/8/2010
Be prepared.
Make sure your cupboards and freezer are full of healthy foods and look for snacks with less than 100 Calories.
15/8/2010
Don't feel that one bad day will ruin the whole diet.
Life is full of ups and downs, if you've had a bad day be a little stricter with yourself the following day.
16/8/2010
Avoid temptation.
Throw away or freeze leftovers as soon as you've finished eating and don't buy foods you know you won't be able to resist.
17/8/2010
Drink more water.
It's easy to confuse thirst with hunger. When you think you're feeling hungry try drinking a large glass of water first.
18/8/2010
Make use of every opportunity you can to stay active.
Use the stairs instead of the lift or escalator, get off the bus one stop early and walk the rest of the way home. Remember small changes all add up and can make a big difference.
19/8/2010
Not getting enough veggies?
Try adding lettuce, tomatoes or cucumbers to your sandwich. 3-4 slices of tomatoes combined with 1/4 cup of lettuce is nearly one serving of vegetables.
20/8/2010
Want to increase the fiber content of your diet?
Experiment with foods like bulgur, quinoa, edamame and tofu and find new and exciting ways to prepare old favorites like chicken, pork chops, pasta or potatoes.
21/8/2010
Experience the joy of healthy cooking.
Experiment with foods like bulgur, quinoa, edamame and tofu and find new and exciting ways to prepare old favorites like chicken, pork chops, pasta or potatoes.
22/8/2010
Getting tired of eating egg whites?
The British Heart Foundation recommends that people with heart disease should limit egg yolks to two per week, or use cholesterol-free egg substitutes. Try making a 3-egg omelet with 1 whole egg and 3-4 egg whites instead of all whites or use ½ cup of egg substitutes.
23/8/2010
For a 'free' sweet treat, try sugar-free gelatin
Sugar-free gelatin is another way to satisfy your sweet cravings - with only 10 calories per serving. For an extra treat, add a dollop of fat-free whipped cream on top and you'll still have calories to spare!
24/8/2010
The power of positive thinking.
Instead of focusing on what you can't eat, focus on what you
can eat. Experiment with herbs and spices to flavor foods, try new healthy recipes, and add a variety of new fruits and vegetables to your meals.
25/8/2010
Spray and save.
Try a nonstick, nonfat cooking spray instead of using oil when cooking to cut back on fat and calories. These sprays are available in a variety of flavors such as butter, garlic and lemon.
26/8/2010
Always remove skin from poultry.
You can lower the fat content of chicken or turkey by about 50% and reduce your intake of calories, saturated fat and cholesterol.
27/8/2010
Think before you drink.
Stay hydrated by choosing calorie-free beverages such as water, diet sodas, seltzer, tea or coffee (black or artificially sweetened).
28/8/2010
Downsize your plate.
Using a smaller plate can help increase your awareness of portion sizes.
29/8/2010
Veggies to go.
Keep washed and cut vegetables in your refrigerator for a convenient and healthy snack. Pre-portion them into a small sandwich bag so they are easy to grab on your way out the door.
30/8/2010
When baking...
substitute two egg whites for every whole egg to cut back on the saturated fat and cholesterol in the recipe or substitute oil with applesauce or other fruit puree in cakes, brownies and cupcakes.
31/8/2010
Think vegetables are tasteless and unappetizing?
Try sautéing them in a pan coated with a nonstick cooking spray and add fresh garlic or garlic powder for extra flavor, or steam and use a few sprays of I Cant Believe Its Not Butter® Spray as a topping!
1/9/2010
Slow down!
It takes about 20 minutes for our stomach to tell our brain that we are satisfied. So, when debating whether or not to go for that second helping, wait a while and then ask yourself if you are really still hungry.
2/9/2010
Be careful with the condiments!
Some condiments and dressings contain lots of fat and calories. Choose fat-free or low-fat products whenever possible or use the regular versions sparingly.
3/9/2010
Want to burn 100 calories?
Walk the dog for 20 minutes, bike for 25 minutes or roller-blade or jog for 15 minutesit all counts.
4/9/2010
Dont have any fresh fruit in the house?
Stock your pantry with canned fruit packed in light syrup or their own juices--they contain fewer calories and less sugar than those packed in heavy syrup.
5/9/2010
When purchasing red meat, choose the reddest cuts.
The white marbling found in meat is a source of saturated fat and calories--the leanest cuts are the healthier choices.
6/9/2010
When dining out, order a green salad with dressing on the side or a broth-based soup as an appetizer.
Starting with a low-calorie, water-rich food will help keep hunger at bay and help you avoid the higher-calorie, higher fat appetizers.
7/9/2010
Remember to stay hydrated during exercise.
Make sure to drink plenty of water before, during and after working out--it helps your body perform better.
8/9/2010
Don't skip breakfast!
Eating breakfast can help you keep calories in check throughout the day and curb your tendency to overeat. Slim-Fast shakes and meal bars are a satisfying, portable way to start your day.
9/9/2010
Set realistic goals
Setting achievable, short-term realistic goalssuch as losing 5 pounds or dropping a single dress sizewill help you stay motivated and give you confidence to reach your long-term goals.
10/9/2010
Don't write off pizza when trying to lose weight.
Try topping pizza with vegetables such as mushrooms, peppers, spinach, broccoli or even pineapple and avoid high-fat toppings such as pepperoni and sausage.
11/9/2010
Dont skip meals!
Eating regularly scheduled meals and snacks each day has been show to help people stick their diet plan and lose weight.
12/9/2010
Hit a plateau?
Sometimes your body needs a change! Try to increase either the intensity or duration of your physical activity to burn extra calories and push past the plateau.
13/9/2010
Worried about losing those extra pounds after having a baby?
Breastfeeding can help enhance weight loss, as it uses up to 500 calories a day.
14/9/2010
Microwaving is a great way to cook vegetables.
Its quick and easy! You don't have to use a lot of water -- a few tablespoons will do--and you don't have to add water when microwaving frozen vegetables.
15/9/2010
After washing fruit...
Eat the whole fruit - with the skin - to get the full benefit of the fiber.
16/9/2010
Dont go to the grocery store hungry!
When youre hungry, youre more likely to shop for foods that arent on your healthy eating plan. Make a shopping list before you head out the door and stick to it!
17/9/2010
Feeling bloated? You might be consuming too much salt.
Salt can cause your body to retain water and contribute to that uncomfortable, bloated feeling. Try cutting back on salty foods such as chips and snack foods, processed luncheon meats and canned soupsand dont reach for the salt shaker.
18/9/2010
Fat-free doesnt mean calorie free.
Low-fat foods may contain only 15% to 20% fewer calories than the regular versions. Be sure to read the Nutrition Facts panel to check the number of calories per serving.
19/9/2010
Dont give up.
Changing behaviors is a gradual process that takes timeyou can do it!
20/9/2010
Having problems staying on track with your exercise routine?
Try working out with a friend. It can help keep both of you focused and motivated.
21/9/2010
Brown breads are best?
Not necessarily! Read the Nutrition Facts panel and the ingredient list to make sure the bread contains at least 3 grams of fiber per serving and whole grains as the first ingredient.
22/9/2010
Purchase fruits when they are in season...
such as berries in the early summer, apples in the fall and citrus fruits in the winter. The fruits are not only fresher but more economical.
23/9/2010
Going on a road trip?
SlimFast shakes, meals bars and snack bars are portable and convenient, making it easy to stick to your diet even when youre traveling.
24/9/2010
Dont eat standing up.
while walking or driving. Youre likely to be less mindful of portion sizes and how much you are eating than if you sat at the kitchen or dining table to eat a meal.
25/9/2010
Herbs and spices can enhance the flavor of foods without adding extra calories.
When using dried herbs and spices, add them in small amounts-- just about what fits between your thumb and finger--and keep tasting until you get the right amount. Dried herbs flavor food most evenly when added at the beginning of cooking.
26/9/2010
Think "red" when dining out in Italian restaurants.
Try adding lettuce, tomatoes or cucumbers to your sandwich. 3-4 slices of tomatoes combined with 1/4 cup of lettuce is nearly one serving of vegetables.
27/9/2010
Avoid distractions while eating.
Dont watch TV, read the newspaper or talk on the phone while eating a meal. Being distracted makes you more likely to lose track of how much you are eating, and you may be more likely to keep eating even if you are full.
28/9/2010
> Having difficulty drinking 8 glasses of water a day?
Keep a 64-ounce pitcher or large water bottle in your refrigerator at home or at work. Once the pitcher or bottle is empty, youve met your goal for the day! (Tip: add lemon slices to make the water more refreshing)
29/9/2010
Get enough calcium for healthy bones.
Adults should strive for at least 1000 mg of calcium each day. Foods that provide good sources of calcium include dairy products such as milk, yogurt and cheesechoose the fat-free or low-fat varieties to cut fat and calories. One Slim-Fast Shake contains 500 mg of calcium-- 50% of the daily value!
30/9/2010
Be wise when eating at an all-you-can eat buffet
Check out all the available options at the buffet before starting to pile food on your plate. This way, you can choose those foods that you really want to eat and control the portion sizes.
1/10/2010
Eat slowly, eat less.
Try putting your fork down between every bite of food. Youll not only savor each bite but also give your body time to feel satisfied.
2/10/2010
How do you make your sandwiches?
Mustard and fat-free mayonnaise are great choices to add flavor without excess calories.
3/10/2010
When purchasing ground beef, choose packages labeled at least 90% lean.
Lean and extra lean ground turkey and ground chicken also make great substitutes for ground beef.
4/10/2010
Having people over for the game or holidays?
Try making your appetizers with fewer calories without your guests even knowing it! Make a spinach dip with fat-free sour cream, use fat-free or light ranch dressing for a veggie dip, pair salsa with baked chips or whole-wheat crackers, or make a vegetarian Quiche with egg substitutes and part-skim cheese.
5/10/2010
Happy hour can be tough on your waistline.
If you do raise a glass, choose white wine or a low-calorie beer instead of a mixed drink.
6/10/2010
Get your day off to a nutritious start.
SlimFast shakes and meal bars have a balance of protein, carbohydrates and fats along with essential vitamins and minerals to get your day off to a smart start.
7/10/2010
Watch your wallet!
Save money and calories by bringing your lunch to work. Prepare a turkey sandwich on whole wheat bread with mustard, lettuce and tomato, or portion out some leftovers from last nights dinner along with a piece of fruit and a mixed green salad.
8/10/2010
Walking is an excellent form of exercise.
Try wearing a pedometer and setting a goal to achieve 10,000 steps a day, which is about 5 miles.
9/10/2010
Eat your fruits and vegetables.
Fruits and vegetables are a good source of fiber and contain a variety of essential vitamins and minerals such as potassium, vitamin A, vitamin C, and B-vitamins.
10/10/2010
Weighing in.
Studies show that people who weigh themselves regularly not only lose more weight but also maintain the weight loss as compared with those who avoid the scale. For accurate tracking, weigh yourself at the same time of the day wearing the same clothing and use the same scale.
11/10/2010
You dont need a gym membership to be more physically active.
Find ways to add more activity to your day by taking the stairs instead of the elevator, parking your car farther from the store, walking the dog or mowing the lawn.
12/10/2010
Numbers on the scale arent the only measure of success.
You may lose inches in your waist, arms or legs as well as find that your clothing fits more loosely before you see movement on the scale.
13/10/2010
Beware of the salad bar.
> Many items such as the pasta and potato salads are loaded with fat and calories. Keep it simple by choosing greens and fresh veggies, and put fat-free or low-fat dressing on the side.
14/10/2010
Want to improve your health?
Losing just 10% of excess body weight--20 pounds for someone who weighs 200 poundscan significantly reduce your risk of a variety of obesity-related health conditions.
15/10/2010
When eating Chinese food, use chopsticks...
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16/10/2010
When eating out
Stay away from the bread basket to avoid eating excess calories before the meal even gets to your table!
17/10/2010
Fitness anytime!
Keep a pair of comfortable walking or running shoes in your car or at the office so you'll be ready to fit in fitness wherever you are!
18/10/2010
Avoid the vending machine
by keeping healthy snacks such as fresh fruit, a handful of nuts or a Slim-Fast 100 Calorie snack bar at your desk to satisfy your afternoon snack needs.
19/10/2010
Pre-portion snacks.
Buy prepackaged 100-calorie snack packs or pre-measure snacks into individual serving sized plastic bags or containers rather than eating directly from the economy-size bag. Better yet, grab a piece of fresh fruit!
20/10/2010
Out of sight, out of mind.
If you cant eliminate tempting foods from your kitchen cupboads or refrigerator, keep them at the back of the shelves so they wont catch your eye.
21/10/2010
Simple switches save calories.
Low-fat cottage cheese or part-skim ricotta or mozzarella cheese can be used in most recipes to replace the full-fat version.
22/10/2010
Be a label reader.
Read the Nutrition Facts Panel to make healthier food choices and know how foods can fit into your daily diet plan.
23/10/2010
Want to eat healthier?
Take a cooking class! Studies show that cooking classes can help improve eating habits. You can also learn tips on how to modify your favorite recipes to make them healthier.
24/10/2010
Have a tea party!
Tea is rich in flavonoid antioxidants. Regular tea drinking, as part of a healthy diet, may help maintain a healthy heart.
25/10/2010
Sitting at a computer may help you slim down.
Studies show that online weight-loss programs with access to email counseling can help people lose weight. Slim-Fast offers free advice from Registered Dietitians and support from online buddies, along with other helpful weight loss resources and tools.
26/10/2010
Confused about portion sizes?
One cup of fruit is about the size of a baseball, 3 oz. of meat is about the size of a deck of cards or the palm of your hand, and 2 tablespoons of salad dressing or peanut butter is the size of a ping-pong ball.
27/10/2010
No weighing or measuring required.
For a quick way to visualize portion sizes for a balanced meal, fill half of your plate with vegetables, ¼ with lean protein and ¼ with a whole-grain starch.
28/10/2010
Use the hunger-scale
to get in touch with your emotions. On a scale 1-10, with 1 being weak and light-headed, 5 being comfortable, 7 being full, and 10 being stuffed, how hungry are you? Stop eating at a 5 or 6, when you are comfortably full. This can help you avoid overeating and help you lose weight!
29/10/2010
You dont have to be perfect.
Everyone cheats on their diet once in a while, so dont allow a slip-up get you off track. Begin each day with a fresh start and a positive can-do attitude!
30/10/2010
Eating out?
TWhen your meal comes to the table, ask for a doggie-bag before you get started and bring half of the entree home for leftovers the next day. The typical restaurant entrée can contain 1000 to 2000 calories, not counting the bread, appetizer, beverage and dessert!
31/10/2010
Dress your salad with less.
When dining out, ask for fat-free or low-fat salad dressing on the side so you can control the amount you use. As an alternative, try balsamic vinegar as a tasty, lower-calorie dressing.
1/11/2010
Reward yourself!
Celebrate your weight loss success with a non-food reward such as new clothes, a CD or a movie night out with friends!
2/11/2010
Beware of fads and gimmicks.
Avoid quick fixes or fad diets that exclude nutrients or food groupshealthy eating behaviors are the key to lifelong weight management.
3/11/2010
Get your zzzs.
Studies show that not getting enough sleep can increase levels of a hunger hormone and decrease levels of a hormone that makes you feel full. The result may lead to overeating and weight gain. Try for 7 hours or more each night.
4/11/2010
Having a pre-packaged, frozen meal for dinner?
Add a salad or a serving of fresh or frozen vegetables on the side to increase your daily intake of fiber and vegetables!
5/11/2010
A salad can make a meal.
Transform an ordinary salad into a meal by adding a source of lean protein: water-packed tuna, grilled chicken, low-fat cheese, tofu, beans, shrimp or strips of lean steak.
6/11/2010
Go nuts over nuts!
Nuts are a great snackin the right amount (as a general rule, a handful is about a serving). They are a good source of protein, fiber, vitamin E and many minerals.
7/11/2010
Going to a party? Don't arrive hungry!
Take the edge off hunger before you leave home by eating something light, but satisfying, such as a Slim-Fast 100 Calorie Snack Bar or a piece of fruit--along with a large glass of water.
8/11/2010
Anticipate hunger.
Becoming overly hungry can result in making poor food choices. Stick to an eating schedule, and try to plan what youre going to eat at least one day in advance to avoid making an impulsive food choice that can sabotage your weight loss efforts.
9/11/2010
Like lasagna?
Add finely chopped vegetables like carrots, zucchini and chopped spinach to take the place of some or all of the ground meat and cheese in your recipe. You will not only be adding vitamins, minerals and fiber, but also reducing fat and calories.
10/11/2010
Forget the e-mail.
Instead of e-mailing co-workers, walk across the office to speak with them, or skip the inter-office mail and make the delivery yourself.
11/11/2010
Want to burn more calories?
Combine aerobic exercise for calorie burning and strength training to build muscle, which can help boost your metabolism.
12/11/2010
Instead of a candy bar...
Enjoy a great-tasting Slim-Fast 100 Calorie Snack Bar. Youll get built-in calorie and portion control along with10% of the Daily Value for 10 essential vitamins and minerals in one sweet-tasting treat.
13/11/2010
Daily chores...
such as mowing the lawn, gardening, raking leaves and vacuuming are weight bearing activities that can add more movement to your day.
14/11/2010
Use a squeeze of citrus juice...
such as lime, orange or lemon for a calorie-free zip of flavor, especially on fish, poultry or vegetables.
15/11/2010
Eating at night?
Eating is often associated with stress, which almost always results in overeating. Focus on whats causing the stress and find other ways to cope, such as going for walk, listening to music, talking on the phone with a friend or reading your favorite book or magazine.
16/11/2010
Meal replacements can help cut calories...and pounds.
Meal replacements are a proven and effective way to lose weight, and are a valuable tool to help people control portion sizes.
17/11/2010
Simple switches can add UP.
Low fat, skim milk or fat-free cream can replace heavy cream in most recipes to cut the calories and the fat.
18/11/2010
Keep a food diary.
Research shows that people who write down what they eat lose more weight than those who dont keep a record. Try using one of the many free online sites available to track your calories, such as mypyramid.gov.
19/11/2010
Need to satisfy your sweet tooth?
Dont deprive yourself of certain foods. Instead, share a dessert so that you can have a taste of your favorite food without eating the entire portion!
20/11/2010
Try brushing your teeth.
Brushing your teeth can help counteract cravings, lead to less snacking and help control your calorie intake. You are less likely to want to eat after youve brushed!
21/11/2010
Be patient and persistent.
You dont have to change everything all at once. It takes time to develop new, healthy behaviors. Small changes can add up!
22/11/2010
Craving something?
Try chewing gumeither sugar free or regular (5 to 10 calories per stick). Studies show that chewing gum may help reduce cravings, especially for sweet snacks, and help people cut their daily calorie intake by about 50 calories.
23/11/2010
Find a buddy.
Whether its a coworker, friend or family member, support from other people can help you to stick with your diet and exercise regimen and succeed at achieving your weight loss goals.