35 One-minute Weight Loss Secrets

[Guest guest]

Have a few extra minutes? Read thru some of these...

35 One-minute Weight Loss Secrets

All you need is a minute to start shedding pounds! Here are dozens of

successful strategies to cut calories and burn more fat that take 60

seconds or less. With about 1,000 waking minutes in every day, you'll

find plenty of opportunities to slip these tips into your routine --

and watch the scale go down. If you've already begun losing weight,

these can maximize your efforts and speed results!

1. Mix a juice spritzer.

Combine your favorite juice (half of your usual amount) with plain or

sparkling water. You can cut up to 85 calories per glass -- and lose

5 pounds or more a year.

2. Pick up the cordless.

Burn calories while you talk: Do the laundry (68 calories), set the

table (85 calories) or water plants (102 calories). (Values based on

a 150-pound person and half an hour of activity.)

3. Pop a piece of gum.

Researchers recently discovered that chewing sugar-free gum all day

increases your metabolic rate by about 20%. That could burn off more

than 10 pounds a year.

4. Pay cash for treats.

Anytime someone offers you goodies and you accept, put $1.00 aside.

Then give the money to your kids. When you literally pay for treats,

you're more likely to say, " No thanks. "

5. Study the wrapper.

At a quick glance, that candy bar appears to contain 220 calories.

But a closer look may reveal that it (or a bottle of juice, bag of

crackers or bag of nuts) provides two or more servings -- which more

than doubles those calories.

6. Sip green tea before you walk.

The caffeine frees fatty acids so that you burn fat more easily. And

the polyphenols (antioxidant compounds) in green tea appear to work

with caffeine to increase calorie burn. (If you have high blood

pressure, skip this tip.)

7. Ditch diet shakes.

The calorie savings are only temporary; you just eat more later.

8. Pack a lunch.

Dining out more than five times a week may make you eat nearly 300

calories more a day than if you dine out less frequently.

9. Dip your bread.

Use olive oil in place of butter; it's healthier and may also help

you eat less. In a recent study, dippers ate a total of 52 fewer

calories on average than those who used butter.

10. Sprinkle flax on your cereal.

High-fiber, ground flaxseed can help curb your appetite and eliminate

calories. Add it to yogurt or muffin and bread mixes. Available in

health food stores.

11. Dress with this.

1 tbsp balsamic vinegar

1/4 tsp olive oil

3/4 tsp dijon mustard

1/4 tsp horseradish

Mix together. It makes for a tasty salad dressing with only 20

calories and 1.5 grams of fat.

12. Schedule a blood test.

About 1 in every 12 women (most of whom don't know it) has an under-

active thyroid, which can slow down her metabolism.

13. Supersize your H2O.

Buy the big bottle when it comes to good-for-you stuff such as water.

14. Trick your tastebuds.

Sucking on a menthol/eucalyptus cough drop can stop cravings

instantly.

15. Spice up your meals.

Adding hot chile pepper (or capsaicin) to food may help you stop

eating sooner.

16. Pour a white cocktail.

Like water, low-fat milk's volume fills your stomach, but it also

contains carbohydrates, so you eat less.

17. Chunk your salad.

Chop carrots, celery, sweet potatoes, zucchini or other veggies

instead of shredding or slicing. It takes more effort to munch bigger

pieces, so you'll do more chewing and eat less during the main course.

18. Call a friend.

Fill loneliness with talk -- not cookies.

19. Log your food.

Writing down what you eat can help you stay in control because you're

more accountable. No need to record it perfectly or review what you

wrote: The benefit is in the writing itself.

20. Fidget.

You can burn up to 700 calories a day!

21. Retire the remotes.

You could easily burn 200 extra calories a day if you stop using the

TV/VCR remote, garage door opener, electric can opener, riding mower

and other laborsaving devices.

22. Spray -- don't drizzle.

Use an olive oil sprayer such as MISTO to add flavor to salads,

chicken, fish, or pasta, without all the calories. A 2-second spray

evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3

teaspoons you might get when pouring. That'll save you up to 100

calories per use.

23. Buy small.

The bigger the package, the more you're likely to eat -- up to 44%

more, according to one study.

24. Break into a jog.

If you already jog, speed up to a sprint. These brief intervals allow

you to cover more distance and burn more calories -- without

lengthening your workout. The increased impact will also help make

your bones stronger.

25. Measure before cooking.

It's easy to overeat pasta, but not if you cook the right amount at

the start. For a perfect portion, keep a quarter near your spaghetti.

Its diameter is exactly the size of the 2-ounce stack (about 200

calories) that you should serve per person. Or buy a dry-pasta

measurer sold in gourmet cooking stores.

26. Rent a spooky movie.

You're less likely to eat when you're fearful, but more likely when

you're angry or happy.

27. Reflect on your choices.

Looking at yourself in a mirror while you eat may help you consume 22

to 32% less.

28. Drop and do 10.

Before you pry open that tub of ice cream, do 10 situps or pushups.

Doing something physical can put you back in touch with your body and

your goals.

29. Take a whiff.

When you really want those fresh-baked cookies, try this: Indulge in

the smell for 30 seconds. Then place a small piece on the tip of your

tongue for another 30 seconds. Savoring the smell and taste can help

you stop at just one cookie.

30. Have chunky soup.

People who ate soup containing large vegetable pieces reported

feeling fuller and ate 20% less during lunch than those who had a

pureed soup made of the same ingredients.

31. Blot the fat.

You can dab off about a teaspoon of oil -- or 40 calories and 4.5

grams of fat -- from two slices of pizza.

32. Skip " light " foods.

The weight of food -- not just the fat and calories -- is what fills

you up. Eat less and still feel satisfied with low-calorie

heavyweights such as oranges, strawberries, grapefruit, cantaloupe,

cooked spinach, collard greens, and broccoli.

33. Order fish.

Varieties rich in omega-3 fatty acids-- tuna, mackerel, cod, and

salmon -- may help you drop pounds by improving fat metabolism.

Overweight people who ate a reduced-calorie diet that included fish

every day lost about 20% more weight than those on a fish-free diet.

34. Post inspiration.

To keep yourself on track, place quotes in strategic spots where you

might need some motivation: on the fridge, TV, dashboard, or

computer. Some suggestions: " You've come too far to take orders from

a cookie. " " Nothing tastes as good as thin feels. "

35. Drink, drink, drink.

Dehydration can slow your metabolism by 3%. At a weight of 150

pounds, that would be about 45 fewer calories burned a day -- which

could mean 5 extra pounds a year.

Writer Mooney sold even herself on the ease of these tips. She

now does nearly half on a daily basis.

Sources:

, PhD, RD, professor in the department of food

science and human nutrition at Colorado State University in Fort

Wayne Askew, PhD, director of the division of foods and nutrition at

the University of Utah in Salt Lake City

Sargent, PhD, professor of public health and nutrition at the

University of South Carolina in Columbia

Wansink, PhD, director of the Food & Brand Lab of the

University of Illinois in Champaign

[Guest guest]

Cool, thanks!

> Have a few extra minutes?  Read thru some of these...

>

> 35 One-minute Weight Loss Secrets

>

> All you need is a minute to start shedding pounds! Here are dozens of

> successful strategies to cut calories and burn more fat that take 60

> seconds or less. With about 1,000 waking minutes in every day, you'll

> find plenty of opportunities to slip these tips into your routine --

> and watch the scale go down. If you've already begun losing weight,

> these can maximize your efforts and speed results!

>

> 1. Mix a juice spritzer.

> Combine your favorite juice (half of your usual amount) with plain or

> sparkling water. You can cut up to 85 calories per glass -- and lose

> 5 pounds or more a year.

>

> 2. Pick up the cordless.

> Burn calories while you talk: Do the laundry (68 calories), set the

> table (85 calories) or water plants (102 calories). (Values based on

> a 150-pound person and half an hour of activity.)

>

> 3. Pop a piece of gum.

> Researchers recently discovered that chewing sugar-free gum all day

> increases your metabolic rate by about 20%. That could burn off more

> than 10 pounds a year.

>

> 4. Pay cash for treats.

> Anytime someone offers you goodies and you accept, put $1.00 aside.

> Then give the money to your kids. When you literally pay for treats,

> you're more likely to say, " No thanks. "

>

> 5. Study the wrapper.

> At a quick glance, that candy bar appears to contain 220 calories.

> But a closer look may reveal that it (or a bottle of juice, bag of

> crackers or bag of nuts) provides two or more servings -- which more

> than doubles those calories.

>

> 6. Sip green tea before you walk.

> The caffeine frees fatty acids so that you burn fat more easily. And

> the polyphenols (antioxidant compounds) in green tea appear to work

> with caffeine to increase calorie burn. (If you have high blood

> pressure, skip this tip.)

>

> 7. Ditch diet shakes.

> The calorie savings are only temporary; you just eat more later.

>

> 8. Pack a lunch.

> Dining out more than five times a week may make you eat nearly 300

> calories more a day than if you dine out less frequently.

>

> 9. Dip your bread.

> Use olive oil in place of butter; it's healthier and may also help

> you eat less. In a recent study, dippers ate a total of 52 fewer

> calories on average than those who used butter.

>

> 10. Sprinkle flax on your cereal.

> High-fiber, ground flaxseed can help curb your appetite and eliminate

> calories. Add it to yogurt or muffin and bread mixes. Available in

> health food stores.

>

> 11. Dress with this.

>

> 1 tbsp balsamic vinegar

> 1/4 tsp olive oil

> 3/4 tsp dijon mustard

> 1/4 tsp horseradish

> Mix together. It makes for a tasty salad dressing with only 20

> calories and 1.5 grams of fat.

>

> 12. Schedule a blood test.

> About 1 in every 12 women (most of whom don't know it) has an under-

> active thyroid, which can slow down her metabolism.

>

> 13. Supersize your H2O.

> Buy the big bottle when it comes to good-for-you stuff such as water.

>

> 14. Trick your tastebuds.

> Sucking on a menthol/eucalyptus cough drop can stop cravings

> instantly.

>

> 15. Spice up your meals.

> Adding hot chile pepper (or capsaicin) to food may help you stop

> eating sooner.

> 16. Pour a white cocktail.

> Like water, low-fat milk's volume fills your stomach, but it also

> contains carbohydrates, so you eat less.

>

> 17. Chunk your salad.

> Chop carrots, celery, sweet potatoes, zucchini or other veggies

> instead of shredding or slicing. It takes more effort to munch bigger

> pieces, so you'll do more chewing and eat less during the main course.

>

> 18. Call a friend.

> Fill loneliness with talk -- not cookies.

>

> 19. Log your food.

> Writing down what you eat can help you stay in control because you're

> more accountable. No need to record it perfectly or review what you

> wrote: The benefit is in the writing itself.

>

> 20. Fidget.

> You can burn up to 700 calories a day!

>

> 21. Retire the remotes.

> You could easily burn 200 extra calories a day if you stop using the

> TV/VCR remote, garage door opener, electric can opener, riding mower

> and other laborsaving devices.

>

> 22. Spray -- don't drizzle.

> Use an olive oil sprayer such as MISTO to add flavor to salads,

> chicken, fish, or pasta, without all the calories. A 2-second spray

> evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3

> teaspoons you might get when pouring. That'll save you up to 100

> calories per use.

>

> 23. Buy small.

> The bigger the package, the more you're likely to eat -- up to 44%

> more, according to one study.

>

> 24. Break into a jog.

> If you already jog, speed up to a sprint. These brief intervals allow

> you to cover more distance and burn more calories -- without

> lengthening your workout. The increased impact will also help make

> your bones stronger.

>

> 25. Measure before cooking.

> It's easy to overeat pasta, but not if you cook the right amount at

> the start. For a perfect portion, keep a quarter near your spaghetti.

> Its diameter is exactly the size of the 2-ounce stack (about 200

> calories) that you should serve per person. Or buy a dry-pasta

> measurer sold in gourmet cooking stores.

>

> 26. Rent a spooky movie.

> You're less likely to eat when you're fearful, but more likely when

> you're angry or happy.

>

> 27. Reflect on your choices.

> Looking at yourself in a mirror while you eat may help you consume 22

> to 32% less.

>

> 28. Drop and do 10.

> Before you pry open that tub of ice cream, do 10 situps or pushups.

> Doing something physical can put you back in touch with your body and

> your goals.

>

> 29. Take a whiff.

> When you really want those fresh-baked cookies, try this: Indulge in

> the smell for 30 seconds. Then place a small piece on the tip of your

> tongue for another 30 seconds. Savoring the smell and taste can help

> you stop at just one cookie.

>

> 30. Have chunky soup.

> People who ate soup containing large vegetable pieces reported

> feeling fuller and ate 20% less during lunch than those who had a

> pureed soup made of the same ingredients.

>

> 31. Blot the fat.

> You can dab off about a teaspoon of oil -- or 40 calories and 4.5

> grams of fat -- from two slices of pizza.

>

> 32. Skip " light " foods.

> The weight of food -- not just the fat and calories -- is what fills

> you up. Eat less and still feel satisfied with low-calorie

> heavyweights such as oranges, strawberries, grapefruit, cantaloupe,

> cooked spinach, collard greens, and broccoli.

>

> 33. Order fish.

> Varieties rich in omega-3 fatty acids-- tuna, mackerel, cod, and

> salmon -- may help you drop pounds by improving fat metabolism.

> Overweight people who ate a reduced-calorie diet that included fish

> every day lost about 20% more weight than those on a fish-free diet.

>

> 34. Post inspiration.

> To keep yourself on track, place quotes in strategic spots where you

> might need some motivation: on the fridge, TV, dashboard, or

> computer. Some suggestions: " You've come too far to take orders from

> a cookie. " " Nothing tastes as good as thin feels. "

>

> 35. Drink, drink, drink.

> Dehydration can slow your metabolism by 3%. At a weight of 150

> pounds, that would be about 45 fewer calories burned a day -- which

> could mean 5 extra pounds a year.

>

> Writer Mooney sold even herself on the ease of these tips. She

> now does nearly half on a daily basis.

>

> Sources:

> , PhD, RD, professor in the department of food

> science and human nutrition at Colorado State University in Fort

>

>

> Wayne Askew, PhD, director of the division of foods and nutrition at

> the University of Utah in Salt Lake City

>

> Sargent, PhD, professor of public health and nutrition at the

> University of South Carolina in Columbia

>

> Wansink, PhD, director of the Food & Brand Lab of the

> University of Illinois in Champaign

>

>

>

>

>

>

[Guest guest]

Cool, thanks!

> Have a few extra minutes?  Read thru some of these...

>

> 35 One-minute Weight Loss Secrets

>

> All you need is a minute to start shedding pounds! Here are dozens of

> successful strategies to cut calories and burn more fat that take 60

> seconds or less. With about 1,000 waking minutes in every day, you'll

> find plenty of opportunities to slip these tips into your routine --

> and watch the scale go down. If you've already begun losing weight,

> these can maximize your efforts and speed results!

>

> 1. Mix a juice spritzer.

> Combine your favorite juice (half of your usual amount) with plain or

> sparkling water. You can cut up to 85 calories per glass -- and lose

> 5 pounds or more a year.

>

> 2. Pick up the cordless.

> Burn calories while you talk: Do the laundry (68 calories), set the

> table (85 calories) or water plants (102 calories). (Values based on

> a 150-pound person and half an hour of activity.)

>

> 3. Pop a piece of gum.

> Researchers recently discovered that chewing sugar-free gum all day

> increases your metabolic rate by about 20%. That could burn off more

> than 10 pounds a year.

>

> 4. Pay cash for treats.

> Anytime someone offers you goodies and you accept, put $1.00 aside.

> Then give the money to your kids. When you literally pay for treats,

> you're more likely to say, " No thanks. "

>

> 5. Study the wrapper.

> At a quick glance, that candy bar appears to contain 220 calories.

> But a closer look may reveal that it (or a bottle of juice, bag of

> crackers or bag of nuts) provides two or more servings -- which more

> than doubles those calories.

>

> 6. Sip green tea before you walk.

> The caffeine frees fatty acids so that you burn fat more easily. And

> the polyphenols (antioxidant compounds) in green tea appear to work

> with caffeine to increase calorie burn. (If you have high blood

> pressure, skip this tip.)

>

> 7. Ditch diet shakes.

> The calorie savings are only temporary; you just eat more later.

>

> 8. Pack a lunch.

> Dining out more than five times a week may make you eat nearly 300

> calories more a day than if you dine out less frequently.

>

> 9. Dip your bread.

> Use olive oil in place of butter; it's healthier and may also help

> you eat less. In a recent study, dippers ate a total of 52 fewer

> calories on average than those who used butter.

>

> 10. Sprinkle flax on your cereal.

> High-fiber, ground flaxseed can help curb your appetite and eliminate

> calories. Add it to yogurt or muffin and bread mixes. Available in

> health food stores.

>

> 11. Dress with this.

>

> 1 tbsp balsamic vinegar

> 1/4 tsp olive oil

> 3/4 tsp dijon mustard

> 1/4 tsp horseradish

> Mix together. It makes for a tasty salad dressing with only 20

> calories and 1.5 grams of fat.

>

> 12. Schedule a blood test.

> About 1 in every 12 women (most of whom don't know it) has an under-

> active thyroid, which can slow down her metabolism.

>

> 13. Supersize your H2O.

> Buy the big bottle when it comes to good-for-you stuff such as water.

>

> 14. Trick your tastebuds.

> Sucking on a menthol/eucalyptus cough drop can stop cravings

> instantly.

>

> 15. Spice up your meals.

> Adding hot chile pepper (or capsaicin) to food may help you stop

> eating sooner.

> 16. Pour a white cocktail.

> Like water, low-fat milk's volume fills your stomach, but it also

> contains carbohydrates, so you eat less.

>

> 17. Chunk your salad.

> Chop carrots, celery, sweet potatoes, zucchini or other veggies

> instead of shredding or slicing. It takes more effort to munch bigger

> pieces, so you'll do more chewing and eat less during the main course.

>

> 18. Call a friend.

> Fill loneliness with talk -- not cookies.

>

> 19. Log your food.

> Writing down what you eat can help you stay in control because you're

> more accountable. No need to record it perfectly or review what you

> wrote: The benefit is in the writing itself.

>

> 20. Fidget.

> You can burn up to 700 calories a day!

>

> 21. Retire the remotes.

> You could easily burn 200 extra calories a day if you stop using the

> TV/VCR remote, garage door opener, electric can opener, riding mower

> and other laborsaving devices.

>

> 22. Spray -- don't drizzle.

> Use an olive oil sprayer such as MISTO to add flavor to salads,

> chicken, fish, or pasta, without all the calories. A 2-second spray

> evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3

> teaspoons you might get when pouring. That'll save you up to 100

> calories per use.

>

> 23. Buy small.

> The bigger the package, the more you're likely to eat -- up to 44%

> more, according to one study.

>

> 24. Break into a jog.

> If you already jog, speed up to a sprint. These brief intervals allow

> you to cover more distance and burn more calories -- without

> lengthening your workout. The increased impact will also help make

> your bones stronger.

>

> 25. Measure before cooking.

> It's easy to overeat pasta, but not if you cook the right amount at

> the start. For a perfect portion, keep a quarter near your spaghetti.

> Its diameter is exactly the size of the 2-ounce stack (about 200

> calories) that you should serve per person. Or buy a dry-pasta

> measurer sold in gourmet cooking stores.

>

> 26. Rent a spooky movie.

> You're less likely to eat when you're fearful, but more likely when

> you're angry or happy.

>

> 27. Reflect on your choices.

> Looking at yourself in a mirror while you eat may help you consume 22

> to 32% less.

>

> 28. Drop and do 10.

> Before you pry open that tub of ice cream, do 10 situps or pushups.

> Doing something physical can put you back in touch with your body and

> your goals.

>

> 29. Take a whiff.

> When you really want those fresh-baked cookies, try this: Indulge in

> the smell for 30 seconds. Then place a small piece on the tip of your

> tongue for another 30 seconds. Savoring the smell and taste can help

> you stop at just one cookie.

>

> 30. Have chunky soup.

> People who ate soup containing large vegetable pieces reported

> feeling fuller and ate 20% less during lunch than those who had a

> pureed soup made of the same ingredients.

>

> 31. Blot the fat.

> You can dab off about a teaspoon of oil -- or 40 calories and 4.5

> grams of fat -- from two slices of pizza.

>

> 32. Skip " light " foods.

> The weight of food -- not just the fat and calories -- is what fills

> you up. Eat less and still feel satisfied with low-calorie

> heavyweights such as oranges, strawberries, grapefruit, cantaloupe,

> cooked spinach, collard greens, and broccoli.

>

> 33. Order fish.

> Varieties rich in omega-3 fatty acids-- tuna, mackerel, cod, and

> salmon -- may help you drop pounds by improving fat metabolism.

> Overweight people who ate a reduced-calorie diet that included fish

> every day lost about 20% more weight than those on a fish-free diet.

>

> 34. Post inspiration.

> To keep yourself on track, place quotes in strategic spots where you

> might need some motivation: on the fridge, TV, dashboard, or

> computer. Some suggestions: " You've come too far to take orders from

> a cookie. " " Nothing tastes as good as thin feels. "

>

> 35. Drink, drink, drink.

> Dehydration can slow your metabolism by 3%. At a weight of 150

> pounds, that would be about 45 fewer calories burned a day -- which

> could mean 5 extra pounds a year.

>

> Writer Mooney sold even herself on the ease of these tips. She

> now does nearly half on a daily basis.

>

> Sources:

> , PhD, RD, professor in the department of food

> science and human nutrition at Colorado State University in Fort

>

>

> Wayne Askew, PhD, director of the division of foods and nutrition at

> the University of Utah in Salt Lake City

>

> Sargent, PhD, professor of public health and nutrition at the

> University of South Carolina in Columbia

>

> Wansink, PhD, director of the Food & Brand Lab of the

> University of Illinois in Champaign

>

>

>

>

>

>

[Guest guest]

I can't help it, I always need to comment on these.....

>

> 2. Pick up the cordless.

> Burn calories while you talk: Do the laundry (68 calories), set the

> table (85 calories) or water plants (102 calories). (Values based on

> a 150-pound person and half an hour of activity.)

>

I have to laugh.

You might burn 85 calories setting tables for 1/2 hour straight; that's

about the same calorie burning rate as walking at 2.5 mph. You better set

that table efficiently though. At an efficient rate, I'd have my 4 table

setting laid out in 5 minutes-- so that's what 11 calories?

It's not a bad idea though-- setting the table beats sitting on my duff and

leaving necessary tasks undone! Use the time saved to exercise some more!

LOL!

> 6. Sip green tea before you walk.

> The caffeine frees fatty acids so that you burn fat more easily. And

> the polyphenols (antioxidant compounds) in green tea appear to work

> with caffeine to increase calorie burn. (If you have high blood

> pressure, skip this tip.)

I suspect for most of us, it's better to just go for the walk! Anything

that defers taking the walk could make us end up skipping the walk.

Go ahead--do drink the tea. By the way..... Coffee also contains caffeine,

so that whole " frees fatty acids " thing works with coffee too. (Green tea

seems to have additional benefits.)

>

> 7. Ditch diet shakes.

> The calorie savings are only temporary; you just eat more later.

Take this advice with a grain of salt.

Most scientific studies show this common assumption is likely WRONG.

Well... I guess I don't know about diet *shakes*. Shakes are made with ice

cream, right? Maybe you should stay away from diet shakes....

Still, I'm assuming most people interpret this advice as applying to diet

soda. Many scientific studies show that people who drink diet soda tend to

eat fewer calories than people who drink no soda at all.

Read this:

http://www.familyhaven.com/health/ir-intsw.html

I'm cutting the relevant paragraph:

<<

Tordoff and Alleva recently examined whether low-calorie sweeteners

influence food intake and body weight in free-living, normal-weight men and

women.10 For threeweeks, subjects were required to consume 1.2 liters daily

of regular or aspartame-sweetened soda or to abstain from drinking soda

completely. Subjects also were not informed as to the caloric content of

the soda being consumed. Results showed that individuals drinking diet sodas

consumed significantly fewer calories than those drinking regular sodas or

the control group, which drank no sodas at all. Weight status was unchanged

in females, while males lost a small amount of weight.

!>> end quote.

Note: some people do *speculate* that when people *know* the soda is

unsweetened, they may decide to eat something else-- like cake. But real

honest to goodness studies generally show that people who don't know if the

soda is sugar free of not end up eating fewer calories. (I've seen several

other studies- I just don't have handy web pages to send you to. I've yet

to read a study that showed people who drink diet soda eat more-- although

I'll admit there may be such studies out there.)

I've also seen studies indicating that people who knowingly eat artificial

sweeteners also eat less.

So, while you read this diet advice about skipping diet soda all the time,

it seems to be based on *speculation*. When people do actual experiments,

they find artificial sweeteners tend to help people lose weight. (So, go

ahead and speculate all you want-- but if you want to convince me that

artificial sweeteners make people fat, find an actual study.)

Your decision to eat sweeteners is up to you. Some of you may just like

avoiding anything. Some of you may find you react badly to them. I believe

you-- but that doesn't make it the general result for most people.

>

> 8. Pack a lunch.

> Dining out more than five times a week may make you eat nearly 300

> calories more a day than if you dine out less frequently.

I believe this one absolutely, positively.

>

> 10. Sprinkle flax on your cereal.

> High-fiber, ground flaxseed can help curb your appetite and eliminate

> calories. Add it to yogurt or muffin and bread mixes. Available in

> health food stores.

Flax is great for you. Flax meal is a much cheaper alternative than flax

seed oil, and it has tons of fiber.

Oatmeal recipe: (two helping if you are both skinny, exercise and lift

weights, 4 helping for dieters... This is about 5 USDA bread servings and 1

USDA meat serving in the whole recipe. I think the currants make 1 serving

of fruit-- but I'd need to look it up.)

3/4 Cup oatmeal.

1/4 cup oat bran. (Or just use 1 cup oatmeal total.)

1/4 cup flax seed meal.

1/4 cup TVP.

1/4 cup currants or raisins. (or dried fruit of your choice.)

Optional: vanilla, cinnamon.

2 1/4 cup water.

Put water in pot over high heat. When water is boiling, stir in TVP and

currants. Stir for 1 minute. Add the rest of the ingredients. Stir until

the pot comes to boil again, then turn heat to low. Stir while the mixture

thickness-- about 2 minutes.

Add artificial sweetener or sugar if you like. Serve in bowls with milk.

I eat this twice week in winter.

To do thing correctly before drinking my coffee, I prepare the ingredients

before going to bed. I measure the TVP and raisins and put them in one

storage container. I put the other ingredients in a second container. I

measure the water put it in the pan and cover it with a lid. (To keep dust

from falling in or the cats from jumping up and drinking it...)

In the morning, I turn on the heat, and make my sack lunch while the water

is boiling. I usually get the coffee going too. Then I turn around and

drop in the TVP and currants, stir etc. It's all pretty quick.

> 14. Trick your tastebuds.

> Sucking on a menthol/eucalyptus cough drop can stop cravings

> instantly.

Ick... Does this work because it tastes bad and numbs your tongue????

>

> 15. Spice up your meals.

> Adding hot chile pepper (or capsaicin) to food may help you stop

> eating sooner.

Yumm. I love hot food. (Will this really make me eat less????)

Supposedly capsaicin revs up your metabolism.

>

> 17. Chunk your salad.

> Chop carrots, celery, sweet potatoes, zucchini or other veggies

> instead of shredding or slicing. It takes more effort to munch bigger

> pieces, so you'll do more chewing and eat less during the main course.

Shoot... My advice: Eat veggies however you like them. Just eat lots of

veggies!!! They are so low calorie and so good for you, who cares if they

are shredded or chunky?

>

> 23. Buy small.

> The bigger the package, the more you're likely to eat -- up to 44%

> more, according to one study.

Boy... You said it. I made the mistake of buying a 26 ounce bag of

" pannetini " a really delicious crunchy garlic bread toast like thing. I

planned to open it when family was here. I opened it on a Wed. and ate the

whole bag by Friday night.....

(Fortunately, I am at my target weight, and I now exercise and lift

weights.. Otherwise this would have been a catastrophe.)

>

> 25. Measure before cooking.

> It's easy to overeat pasta, but not if you cook the right amount at

> the start. For a perfect portion, keep a quarter near your spaghetti.

I bought a cheap scale for less than $7. I keep it in the kitchen to measure

spaghetti, lunch meat, hand sliced bread etc. It's much easier than using a

quarter to measure your spaghetti. (Anyway, how many servings in a quarter

worth of spaghetti? How do you use the quarter to measure macaroni.)

The scale works great. (Measuring cups are a good thing too...)

>

> 29. Take a whiff.

> When you really want those fresh-baked cookies, try this: Indulge in

> the smell for 30 seconds. Then place a small piece on the tip of your

> tongue for another 30 seconds. Savoring the smell and taste can help

> you stop at just one cookie.

Really? I just don't bake cookies..... If someone else bakes them, I leave

the house.

Someone else do the " savoring " experiment and report back. Sound dangerous

to me......

>

> 30. Have chunky soup.

> People who ate soup containing large vegetable pieces reported

> feeling fuller and ate 20% less during lunch than those who had a

> pureed soup made of the same ingredients.

Soup is a miracle!

>

> 31. Blot the fat.

> You can dab off about a teaspoon of oil -- or 40 calories and 4.5

> grams of fat -- from two slices of pizza.

Why not make your own pizza, use low fat mozzerella, and use less, use

turkey Italian sausage or calorie reduced pepperoni?

>

> 32. Skip " light " foods.

> The weight of food -- not just the fat and calories -- is what fills

> you up. Eat less and still feel satisfied with low-calorie

> heavyweights such as oranges, strawberries, grapefruit, cantaloupe,

> cooked spinach, collard greens, and broccoli.

This works for me. I suspect it works for everyone.

>

> 33. Order fish.

> Varieties rich in omega-3 fatty acids-- tuna, mackerel, cod, and

> salmon -- may help you drop pounds by improving fat metabolism.

> Overweight people who ate a reduced-calorie diet that included fish

> every day lost about 20% more weight than those on a fish-free diet.

By the way-- the flax seed suggested above *also* has omega-3 and omega-6

fatty acids. Fish is good. Lean proteins are good in general. It takes

more calories to digest protein than fat or carbohydrates. It also takes

longer to digest protein. Try to eat some protein at every meal. The TVP

in my oatmeal recipe helps....

Lucia