LITTLE TIPS FOR LOOSING WEIGHT

[Guest guest]

>

> > LITTLE TIPS FOR LOOSING WEIGHT

> >

> > There's a sensible approach to losing extra pounds.

> > Like to lose a few pounds but can't face the thought of dieting? Take

> > heart--you can lose weight without suffering. By making small changes

> > in your daily routine and diet, you can drop 14 pounds in a little

> > more than two months--without feeling deprived.

> >

> > It's simple math. For every 3,500 calories you expend above what you

> > take in, you lose a pound. Pare 350 calories from what you normally

> > eat and burn an extra 350 a day, and you'll be 14 pounds lighter in 70

> > days.

> >

> > Best of all, you'll probably find this kind of gradual approach to

> > weight loss more painless than trying to stick to a strict low-calorie

> > plan. " If you make a really dramatic change, you make it so

> > overwhelming you just revert back to what you were doing before, " says

> > registered dietitian Tribole, author of Stealth Health (Viking

> > Penguin, 1998) and Intuitive Eating: A Recovery Book for the Chronic

> > Dieter (St. 's Press, 1995). " [but] if you make a small change

> > usually it means that it's something really doable ... and something

> > that you can do forever for the rest of your life. "

> >

> > Follow these simple suggestions and you'll not only lose

> > weight--you'll also create new habits that will help keep you trim in

> > the future.

> >

> > Tune In to Your Body

> >

> > Are you truly hungry when you eat? Or do you tend to snack out of

> > habit without paying attention to your appetite? " If you're eating

> > when you're not hungry, those are usually extra calories that your

> > body does not need, " says Tribole. Instead, " check in " with your body

> > to confirm that you're physically hungry before you eat. (Save 246

> > calories by passing up two chocolate-chip cookies and a glass of 2

> > percent milk.)

> >

> > Reportion Your Portions

> >

> > Many of us tend to eat more servings of fat-free foods such as bagels,

> > cereals, and grains than we realize, says Dr. e , director

> > of sports nutrition at Penn State University. " People have heard the

> > message that fat matters, but not the message that portions of food

> > matter, " explains . Check the food packaging for suggested

> > serving size and compare it to what you're actually eating--you may be

> > surprised. A 105-calorie serving of Grape-Nuts, for example, is only

> > one-fourth cup of cereal--a large bowl can easily exceed 400 calories.

> >

> > You don't have to measure your food to do this. Forty-six-year-old

> > Meyer of California uses what she calls " two-fist portion

> > control, " when she wants to lose weight. She limits her first serving

> > at any meal to an amount no bigger than the size of her two fists--and

> > then sets a timer to allow 10 minutes before deciding whether to have

> > seconds. If you're dining out and can't control your portions, simply

> > divide your meal into thirds and leave a third on your plate--you'll

> > cut total calories without feeling deprived. (Save as many as 209

> > calories by leaving a third of your sandwich and fries at lunch.)

> >

> > Use a Speed Bump

> >

> > If you tend to be a fast eater, try a " speed bump " food at the

> > beginning of your meal. A speed bump food, explains Tribole, is

> > something like hot soup or zesty salsa that you can't consume very

> > quickly--so you're forced to slow down, which gives your body a chance

> > to feel satisfied before you overeat. Since it takes at least 20

> > minutes to feel full, take your time and concentrate on enjoying your

> > food instead of gobbling it down--you'll wind up consuming less. (Save

> > 352 calories by skipping that third piece of deep-dish pizza.)

> >

> > Make Smarter Substitutions

> >

> > We tend to eat the same foods over and over, so look at the foods you

> > regularly consume and cut calories that you won't miss. If you always

> > eat buttered toast for breakfast, try it with jam or fruit spread

> > instead. Cut back on the mayo you spread on your sandwich. And instead

> > of using margarine on cooked vegetables, try a nonfat butter-flavored

> > spray. That's one of the ways Jean Lawrence limits her fat grams to 20

> > a day--and she's gone down a dress size and a half in less than six

> > months. (Save 100 calories per tablespoon of margarine you skip.)

> >

> > Every Little Bit Helps

> >

> > Don't be daunted by burning additional calories--it's easier than you

> > think. " In terms of energy expenditure, all physical activity counts, "

> > says Dr. Miriam , author of Strong Women Stay Slim (Bantam,

> > 1998). " Everything--from standing up out of a chair to walking down a

> > hall to lifting weights or biking--counts, so people really need to be

> > conscious of trying to increase physical activity in little ways

> > throughout the day. "

> >

> > Even the busiest moms can work extra movement into their schedules,

> > says health educator Sheila Reynolds, of the Institute for

> > Aerobics Research. Park farther away from the store or take the stairs

> > instead of the elevator when you're running errands. " We try to get

> > women to think about what they're already doing and how they can do it

> > more briskly and with more purpose, " says Reynolds. For example,

> > chores such as vacuuming, sweeping, and dusting can be leisurely or

> > challenging, depending on how much effort you expend. The harder you

> > work, the more calories you use! (Burn 170 calories for 40 minutes of

> > housecleaning and doing laundry.)

> >

> > Get Moving!

> >

> > Don't overlook the calorie-burning benefits of regular exercise. Aim

> > for 30 minutes of sustained physical activity most days of the week.

> > Busy women may find it more convenient to break this time into three

> > 10-minute segments, says Hedrick, assistant director of the

> > Center for Educational Services at the National Institute of Fitness

> > and Sport. " You may not have 30 minutes, but you probably have small

> > chunks of time throughout the day, " says Hedrick. " Take breaks from

> > work and walk up and down the stairs or go outside. " (Burn 117

> > calories by walking up and down your stairs for 10 minutes.)

> >

> > Build Your Muscle

> >

> > Finally, if you want to achieve lasting weight loss, don't neglect

> > strength training. It's effective for weight control because it helps

> > maintain muscle mass, and muscle burns more calories than fat even at

> > rest, says . Investing in dumbbells and performing a simple

> > weight routine twice a week will keep you toned--and increase the

> > number of calories you burn no matter what you're doing. (Burn 110

> > calories by lifting dumbbells for 20 minutes.)

> > MARIANNE

> >

> >

>

>

>

[Guest guest]

>

>

> > LITTLE TIPS FOR LOOSING WEIGHT

> >

> > There's a sensible approach to losing extra pounds.

> > Like to lose a few pounds but can't face the thought of dieting?

> Take heart--

> you can lose weight without suffering. By making small changes in your

> daily

> routine and diet, you can drop 14 pounds in a little more than two

> months--

> without feeling deprived.

> >

> > It's simple math. For every 3,500 calories you expend above what you

> take

> in, you lose a pound. Pare 350 calories from what you normally eat and

> burn

> an extra 350 a day, and you'll be 14 pounds lighter in 70 days.

> >

> > Best of all, you'll probably find this kind of gradual approach to

> weight loss

> more painless than trying to stick to a strict low-calorie plan. " If

> you make a

> really dramatic change, you make it so overwhelming you just revert

> back to

> what you were doing before, " says registered dietitian Tribole,

> author

> of Stealth Health (Viking Penguin, 1998) and Intuitive Eating: A

> Recovery

> Book for the Chronic Dieter (St. 's Press, 1995). " [but] if you

> make a

> small change usually it means that it's something really doable ... and

> something that you can do forever for the rest of your life. "

> >

> > Follow these simple suggestions and you'll not only lose

> weight--you'll also

> create new habits that will help keep you trim in the future.

> >

> > Tune In to Your Body

> >

> > Are you truly hungry when you eat? Or do you tend to snack out of

> habit

> without paying attention to your appetite? " If you're eating when

> you're not

> hungry, those are usually extra calories that your body does not

> need, " says

> Tribole. Instead, " check in " with your body to confirm that you're

> physically

> hungry before you eat. (Save 246 calories by passing up two

> chocolate-chip

> cookies and a glass of 2 percent milk.)

> >

> > Reportion Your Portions

> >

> > Many of us tend to eat more servings of fat-free foods such as

> bagels,

> cereals, and grains than we realize, says Dr. e , director

> of sports

> nutrition at Penn State University. " People have heard the message

> that fat

> matters, but not the message that portions of food matter, " explains

> .

> Check the food packaging for suggested serving size and compare it to

> what

> you're actually eating--you may be surprised. A 105-calorie serving of

> Grape-

> Nuts, for example, is only one-fourth cup of cereal--a large bowl can

> easily

> exceed 400 calories.

> >

> > You don't have to measure your food to do this. Forty-six-year-old

>

> Meyer of California uses what she calls " two-fist portion control, "

> when she

> wants to lose weight. She limits her first serving at any meal to an

> amount no

> bigger than the size of her two fists--and then sets a timer to allow

> 10 minutes

> before deciding whether to have seconds. If you're dining out and

> can't control

> your portions, simply divide your meal into thirds and leave a third

> on your

> plate--you'll cut total calories without feeling deprived. (Save as

> many as 209

> calories by leaving a third of your sandwich and fries at lunch.)

> >

> > Use a Speed Bump

> >

> > If you tend to be a fast eater, try a " speed bump " food at the

> beginning of

> your meal. A speed bump food, explains Tribole, is something like hot

> soup or

> zesty salsa that you can't consume very quickly--so you're forced to

> slow

> down, which gives your body a chance to feel satisfied before you

> overeat.

> Since it takes at least 20 minutes to feel full, take your time and

> concentrate

> on enjoying your food instead of gobbling it down--you'll wind up

> consuming

> less. (Save 352 calories by skipping that third piece of deep-dish

> pizza.)

> >

> > Make Smarter Substitutions

> >

> > We tend to eat the same foods over and over, so look at the foods you

> regularly consume and cut calories that you won't miss. If you always

> eat

> buttered toast for breakfast, try it with jam or fruit spread instead.

> Cut back on

> the mayo you spread on your sandwich. And instead of using margarine on

> cooked vegetables, try a nonfat butter-flavored spray. That's one of

> the ways

> Jean Lawrence limits her fat grams to 20 a day--and she's gone down a

> dress

> size and a half in less than six months. (Save 100 calories per

> tablespoon of

> margarine you skip.)

> >

> > Every Little Bit Helps

> >

> > Don't be daunted by burning additional calories--it's easier than

> you think.

> " In terms of energy expenditure, all physical activity counts, " says

> Dr. Miriam

> , author of Strong Women Stay Slim (Bantam, 1998).

> " Everything--from

> standing up out of a chair to walking down a hall to lifting weights

> or biking--

> counts, so people really need to be conscious of trying to increase

> physical

> activity in little ways throughout the day. "

> >

> > Even the busiest moms can work extra movement into their schedules,

> says

> health educator Sheila Reynolds, of the Institute for Aerobics

> Research. Park farther away from the store or take the stairs instead

> of the

> elevator when you're running errands. " We try to get women to think

> about

> what they're already doing and how they can do it more briskly and

> with more

> purpose, " says Reynolds. For example, chores such as vacuuming,

> sweeping, and dusting can be leisurely or challenging, depending on how

> much effort you expend. The harder you work, the more calories you use!

> (Burn 170 calories for 40 minutes of housecleaning and doing laundry.)

> >

> > Get Moving!

> >

> > Don't overlook the calorie-burning benefits of regular exercise. Aim

> for 30

> minutes of sustained physical activity most days of the week. Busy

> women

> may find it more convenient to break this time into three 10-minute

> segments,

> says Hedrick, assistant director of the Center for Educational

> Services at the National Institute of Fitness and Sport. " You may not

> have 30

> minutes, but you probably have small chunks of time throughout the

> day, "

> says Hedrick. " Take breaks from work and walk up and down the stairs

> or go

> outside. " (Burn 117 calories by walking up and down your stairs for 10

> minutes.)

> >

> > Build Your Muscle

> >

> > Finally, if you want to achieve lasting weight loss, don't neglect

> strength

> training. It's effective for weight control because it helps maintain

> muscle

> mass, and muscle burns more calories than fat even at rest, says

> .

> Investing in dumbbells and performing a simple weight routine twice a

> week

> will keep you toned--and increase the number of calories you burn no

> matter

> what you're doing. (Burn 110 calories by lifting dumbbells for 20

> minutes.)

> > MARIANNE

> >

> >

> >

[Guest guest]

>

>

> > LITTLE TIPS FOR LOOSING WEIGHT

> >

> > There's a sensible approach to losing extra pounds.

> > Like to lose a few pounds but can't face the thought of dieting?

> Take heart--

> you can lose weight without suffering. By making small changes in your

> daily

> routine and diet, you can drop 14 pounds in a little more than two

> months--

> without feeling deprived.

> >

> > It's simple math. For every 3,500 calories you expend above what you

> take

> in, you lose a pound. Pare 350 calories from what you normally eat and

> burn

> an extra 350 a day, and you'll be 14 pounds lighter in 70 days.

> >

> > Best of all, you'll probably find this kind of gradual approach to

> weight loss

> more painless than trying to stick to a strict low-calorie plan. " If

> you make a

> really dramatic change, you make it so overwhelming you just revert

> back to

> what you were doing before, " says registered dietitian Tribole,

> author

> of Stealth Health (Viking Penguin, 1998) and Intuitive Eating: A

> Recovery

> Book for the Chronic Dieter (St. 's Press, 1995). " [but] if you

> make a

> small change usually it means that it's something really doable ... and

> something that you can do forever for the rest of your life. "

> >

> > Follow these simple suggestions and you'll not only lose

> weight--you'll also

> create new habits that will help keep you trim in the future.

> >

> > Tune In to Your Body

> >

> > Are you truly hungry when you eat? Or do you tend to snack out of

> habit

> without paying attention to your appetite? " If you're eating when

> you're not

> hungry, those are usually extra calories that your body does not

> need, " says

> Tribole. Instead, " check in " with your body to confirm that you're

> physically

> hungry before you eat. (Save 246 calories by passing up two

> chocolate-chip

> cookies and a glass of 2 percent milk.)

> >

> > Reportion Your Portions

> >

> > Many of us tend to eat more servings of fat-free foods such as

> bagels,

> cereals, and grains than we realize, says Dr. e , director

> of sports

> nutrition at Penn State University. " People have heard the message

> that fat

> matters, but not the message that portions of food matter, " explains

> .

> Check the food packaging for suggested serving size and compare it to

> what

> you're actually eating--you may be surprised. A 105-calorie serving of

> Grape-

> Nuts, for example, is only one-fourth cup of cereal--a large bowl can

> easily

> exceed 400 calories.

> >

> > You don't have to measure your food to do this. Forty-six-year-old

>

> Meyer of California uses what she calls " two-fist portion control, "

> when she

> wants to lose weight. She limits her first serving at any meal to an

> amount no

> bigger than the size of her two fists--and then sets a timer to allow

> 10 minutes

> before deciding whether to have seconds. If you're dining out and

> can't control

> your portions, simply divide your meal into thirds and leave a third

> on your

> plate--you'll cut total calories without feeling deprived. (Save as

> many as 209

> calories by leaving a third of your sandwich and fries at lunch.)

> >

> > Use a Speed Bump

> >

> > If you tend to be a fast eater, try a " speed bump " food at the

> beginning of

> your meal. A speed bump food, explains Tribole, is something like hot

> soup or

> zesty salsa that you can't consume very quickly--so you're forced to

> slow

> down, which gives your body a chance to feel satisfied before you

> overeat.

> Since it takes at least 20 minutes to feel full, take your time and

> concentrate

> on enjoying your food instead of gobbling it down--you'll wind up

> consuming

> less. (Save 352 calories by skipping that third piece of deep-dish

> pizza.)

> >

> > Make Smarter Substitutions

> >

> > We tend to eat the same foods over and over, so look at the foods you

> regularly consume and cut calories that you won't miss. If you always

> eat

> buttered toast for breakfast, try it with jam or fruit spread instead.

> Cut back on

> the mayo you spread on your sandwich. And instead of using margarine on

> cooked vegetables, try a nonfat butter-flavored spray. That's one of

> the ways

> Jean Lawrence limits her fat grams to 20 a day--and she's gone down a

> dress

> size and a half in less than six months. (Save 100 calories per

> tablespoon of

> margarine you skip.)

> >

> > Every Little Bit Helps

> >

> > Don't be daunted by burning additional calories--it's easier than

> you think.

> " In terms of energy expenditure, all physical activity counts, " says

> Dr. Miriam

> , author of Strong Women Stay Slim (Bantam, 1998).

> " Everything--from

> standing up out of a chair to walking down a hall to lifting weights

> or biking--

> counts, so people really need to be conscious of trying to increase

> physical

> activity in little ways throughout the day. "

> >

> > Even the busiest moms can work extra movement into their schedules,

> says

> health educator Sheila Reynolds, of the Institute for Aerobics

> Research. Park farther away from the store or take the stairs instead

> of the

> elevator when you're running errands. " We try to get women to think

> about

> what they're already doing and how they can do it more briskly and

> with more

> purpose, " says Reynolds. For example, chores such as vacuuming,

> sweeping, and dusting can be leisurely or challenging, depending on how

> much effort you expend. The harder you work, the more calories you use!

> (Burn 170 calories for 40 minutes of housecleaning and doing laundry.)

> >

> > Get Moving!

> >

> > Don't overlook the calorie-burning benefits of regular exercise. Aim

> for 30

> minutes of sustained physical activity most days of the week. Busy

> women

> may find it more convenient to break this time into three 10-minute

> segments,

> says Hedrick, assistant director of the Center for Educational

> Services at the National Institute of Fitness and Sport. " You may not

> have 30

> minutes, but you probably have small chunks of time throughout the

> day, "

> says Hedrick. " Take breaks from work and walk up and down the stairs

> or go

> outside. " (Burn 117 calories by walking up and down your stairs for 10

> minutes.)

> >

> > Build Your Muscle

> >

> > Finally, if you want to achieve lasting weight loss, don't neglect

> strength

> training. It's effective for weight control because it helps maintain

> muscle

> mass, and muscle burns more calories than fat even at rest, says

> .

> Investing in dumbbells and performing a simple weight routine twice a

> week

> will keep you toned--and increase the number of calories you burn no

> matter

> what you're doing. (Burn 110 calories by lifting dumbbells for 20

> minutes.)

> > MARIANNE

> >

> >

> >

[Guest guest]

>

> > LITTLE TIPS FOR LOOSING WEIGHT

> >

> > There's a sensible approach to losing extra pounds.

> > Like to lose a few pounds but can't face the thought of dieting?

> Take heart--

> you can lose weight without suffering. By making small changes in your

> daily

> routine and diet, you can drop 14 pounds in a little more than two

> months--

> without feeling deprived.

> >

> > It's simple math. For every 3,500 calories you expend above what you

> take

> in, you lose a pound. Pare 350 calories from what you normally eat and

> burn

> an extra 350 a day, and you'll be 14 pounds lighter in 70 days.

> >

> > Best of all, you'll probably find this kind of gradual approach to

> weight loss

> more painless than trying to stick to a strict low-calorie plan. " If

> you make a

> really dramatic change, you make it so overwhelming you just revert

> back to

> what you were doing before, " says registered dietitian Tribole,

> author

> of Stealth Health (Viking Penguin, 1998) and Intuitive Eating: A

> Recovery

> Book for the Chronic Dieter (St. 's Press, 1995). " [but] if you

> make a

> small change usually it means that it's something really doable ... and

> something that you can do forever for the rest of your life. "

> >

> > Follow these simple suggestions and you'll not only lose

> weight--you'll also

> create new habits that will help keep you trim in the future.

> >

> > Tune In to Your Body

> >

> > Are you truly hungry when you eat? Or do you tend to snack out of

> habit

> without paying attention to your appetite? " If you're eating when

> you're not

> hungry, those are usually extra calories that your body does not

> need, " says

> Tribole. Instead, " check in " with your body to confirm that you're

> physically

> hungry before you eat. (Save 246 calories by passing up two

> chocolate-chip

> cookies and a glass of 2 percent milk.)

> >

> > Reportion Your Portions

> >

> > Many of us tend to eat more servings of fat-free foods such as

> bagels,

> cereals, and grains than we realize, says Dr. e , director

> of sports

> nutrition at Penn State University. " People have heard the message

> that fat

> matters, but not the message that portions of food matter, " explains

> .

> Check the food packaging for suggested serving size and compare it to

> what

> you're actually eating--you may be surprised. A 105-calorie serving of

> Grape-

> Nuts, for example, is only one-fourth cup of cereal--a large bowl can

> easily

> exceed 400 calories.

> >

> > You don't have to measure your food to do this. Forty-six-year-old

>

> Meyer of California uses what she calls " two-fist portion control, "

> when she

> wants to lose weight. She limits her first serving at any meal to an

> amount no

> bigger than the size of her two fists--and then sets a timer to allow

> 10 minutes

> before deciding whether to have seconds. If you're dining out and

> can't control

> your portions, simply divide your meal into thirds and leave a third

> on your

> plate--you'll cut total calories without feeling deprived. (Save as

> many as 209

> calories by leaving a third of your sandwich and fries at lunch.)

> >

> > Use a Speed Bump

> >

> > If you tend to be a fast eater, try a " speed bump " food at the

> beginning of

> your meal. A speed bump food, explains Tribole, is something like hot

> soup or

> zesty salsa that you can't consume very quickly--so you're forced to

> slow

> down, which gives your body a chance to feel satisfied before you

> overeat.

> Since it takes at least 20 minutes to feel full, take your time and

> concentrate

> on enjoying your food instead of gobbling it down--you'll wind up

> consuming

> less. (Save 352 calories by skipping that third piece of deep-dish

> pizza.)

> >

> > Make Smarter Substitutions

> >

> > We tend to eat the same foods over and over, so look at the foods you

> regularly consume and cut calories that you won't miss. If you always

> eat

> buttered toast for breakfast, try it with jam or fruit spread instead.

> Cut back on

> the mayo you spread on your sandwich. And instead of using margarine on

> cooked vegetables, try a nonfat butter-flavored spray. That's one of

> the ways

> Jean Lawrence limits her fat grams to 20 a day--and she's gone down a

> dress

> size and a half in less than six months. (Save 100 calories per

> tablespoon of

> margarine you skip.)

> >

> > Every Little Bit Helps

> >

> > Don't be daunted by burning additional calories--it's easier than

> you think.

> " In terms of energy expenditure, all physical activity counts, " says

> Dr. Miriam

> , author of Strong Women Stay Slim (Bantam, 1998).

> " Everything--from

> standing up out of a chair to walking down a hall to lifting weights

> or biking--

> counts, so people really need to be conscious of trying to increase

> physical

> activity in little ways throughout the day. "

> >

> > Even the busiest moms can work extra movement into their schedules,

> says

> health educator Sheila Reynolds, of the Institute for Aerobics

> Research. Park farther away from the store or take the stairs instead

> of the

> elevator when you're running errands. " We try to get women to think

> about

> what they're already doing and how they can do it more briskly and

> with more

> purpose, " says Reynolds. For example, chores such as vacuuming,

> sweeping, and dusting can be leisurely or challenging, depending on how

> much effort you expend. The harder you work, the more calories you use!

> (Burn 170 calories for 40 minutes of housecleaning and doing laundry.)

> >

> > Get Moving!

> >

> > Don't overlook the calorie-burning benefits of regular exercise. Aim

> for 30

> minutes of sustained physical activity most days of the week. Busy

> women

> may find it more convenient to break this time into three 10-minute

> segments,

> says Hedrick, assistant director of the Center for Educational

> Services at the National Institute of Fitness and Sport. " You may not

> have 30

> minutes, but you probably have small chunks of time throughout the

> day, "

> says Hedrick. " Take breaks from work and walk up and down the stairs

> or go

> outside. " (Burn 117 calories by walking up and down your stairs for 10

> minutes.)

> >

> > Build Your Muscle

> >

> > Finally, if you want to achieve lasting weight loss, don't neglect

> strength

> training. It's effective for weight control because it helps maintain

> muscle

> mass, and muscle burns more calories than fat even at rest, says

> .

> Investing in dumbbells and performing a simple weight routine twice a

> week

> will keep you toned--and increase the number of calories you burn no

> matter

> what you're doing. (Burn 110 calories by lifting dumbbells for 20

> minutes.)

> > MARIANNE

> >

> >

> >