4 Steps To Lose Weight After Failed Dieting

Photo: R.A. Navarrete

You may have been excited and compliant with your weight loss program, exercise routine or diet a few months ago, but recently you got off track. So how do you return to losing weight again?

First, select the best weight loss program for your individual needs. What have you tried in the past and failed? Choose something different. Or what has worked in the past? Do it again! Don't just try the latest craze or a diet that your best friend swears by.

Second, find accountability. You can't do this alone because it is too hard. You need someone to help you, especially during your moments of temptation. It can be someone you look up to, someone you relate to, or just someone who wants to help. It can also be a support group such as in Weight Watchers. Check in for accountability at least once per week, and be honest about your struggles. Without someone to hold you to your commitment, you could easily give in or give up. Call this person when you need motivation to resist overeating.

Third, exercise! Do not neglect this part of your weight loss program. It is just as important as eating right. Make exercise a habit in your daily routine by planning it into your day. It must become a priority, and that should never change (even once you achieve your weight loss). The cheapeast and easiest form of exercise is a walking or jogging program. Other convenient alternatives are workout videos or exercise equipment. But I don't recommend spending money on equipment or a membership unless you are committed to exercising consistently.

Fourth, remember that changing your lifestyle is permanent; it is not a yo-yo diet. The best way to lose weight and keep it off is to do so at a slow and steady pace. The healthy habits you form during this process should last forever. The same components that help you lose weight will also enable you to maintain your new, healthy weight. For example, if eliminating sodas and desserts has helped you to lose 20 pounds, don't add them back into your diet except on rare or special occasions. It initially takes willpower to say no to junk food or to say yes to workouts, but it will become a habit with time. Remember that on January 1, everyone says no to sweets. Be the person who still says no in June, October, or even December!

4 Components of Weight Loss

            It is never too early or late to lose weight if you are overweight or obese. Even if you became obese at a young age, you can change habits now and lose weight! It takes determination, discipline and hard work, but the rewards are countless! One of the biggest benefits of weight loss is having less pain, including back pain. Moreover, it is easier to prevent obesity than to treat it. So if you have found yourself 10 or 20 lbs overweight, start working to reverse the trend. Otherwise that could turn to 50 or 100 excess pounds that you never expected to have.

4 Components of Weight Loss  

1. Change in mindset. Admit that food controls you and recognize why you overeat. Until you know what your problem is, you cannot fix it. 

2. Change in activity level. You must increase your daily amount of activity and exercise in order to lose weight. No pill or diet by itself can replace the benefits of regular exercise. 

3. Change in eating habits. You cannot eat the same amount or kinds of foods that you have been eating and lose weight. Look at your eating habits and start to modify them. 

4. Perseverance over time. There is no easy way to lose a lot of weight, no matter what the ads may say. It takes time and hard work. Do not give up! Keep working at it and you will succeed. Find the help you need, whether it is an exercise partner, a weight loss group, a gym membership or an appointment with a nutritionist or dietitian. 

Most importantly, do not leave out any of these four components or you are less likely to get the weight off and keep it off.  Do not forget to consult your physician about your weight, in case it is related to a medical problem.

Additional reading on WEIGHT LOSS:

http://thinklikeapt.blogspot.com/2012/04/weight-loss-perseverance.html

The Latin American Diet

Photo: State Library and Archives of Florida

I have some firsthand experience with Latin America, but if you are Latin American and have different traditions, please share in the comments section. I do not mean to over-generalize, as I know that no one wants to be stereotyped. Here are some healthy eating habits that I have seen.

1. Lots of fresh fruit and fresh-squeezed fruit juices. You may be surprised at the fresh juices because they include much more than OJ, and they are prepared and served fresh! Some varieties I have loved are cantaloupe, watermelon, blackberry, pineapple, and mango. The juice ingredients are fruit (often including the skin) and maybe a little extra water/ice or occasionally a touch of sugar. Freshly cut fruit of any sort is frequently served with dessert.

2. Rarely serve cooked vegetables but salads instead. Once I brought a green bean casserole and a broccoli casserole to a potluck at church (a Hispanic church), and they were not touched. So my poor husband who does not like broccoli had to eat broccoli casserole the entire next week. And the salads are frequently served without salad dressing! All that is needed for flavor is freshly squeezed lime and a touch of salt/pepper.

3. A variety of beans, served as a side, in a soup or cooked into other foods. Legumes are a perfect source of protein, calcium, fiber and iron. See link below for more health benefits of beans.

4. Uncommon to find creamy/milk-based sauces. Instead, meats are grilled or cooked with fresh vegetables.

5. Freshly prepared hot sauces. All it takes is roasting the peppers, then blending them.

6. Soups made with clear broth rather than cream-based and served with fresh lime. Try adding lime to your next chicken noodle soup and you will never turn back. You may not know that most Mexican restaurants (at least here in the South) serve an amazing chicken soup (usually includes pico de gallo, avocado, rice, chicken breast and lime).

7. Avocado! Frequently it is simply sliced and served with the side dishes. Of course, guacamole with fresh cilantro is the perfect addition to any Tex-Mex dish.


Additional Info:

After-40 Nutrition: The Surprising Health Benefits of Beans, from DoctorOz.com:
http://www.doctoroz.com/videos/after-40-nutrition-surprising-health-benefits-beans

Top 10 Reasons To Eat More Fruit

Photo: Wickerfurniture

10. Fruit is easy to take to-go. Whether it is an apple, banana, or smoothie, you can easily take fruit with you for a healthy snack or small meal. For women, it can fit into your purse. Men can fit it into your jacket pocket. It is the ideal mid-morning or mid-afternoon snack. Or it can serve as your dessert after lunch. So the next time you are headed out for the day, be sure to take a piece of fruit with you! That will get you one serving closer to your daily recommended 5!

9. Fruit is a cost-effective snack. Healthy food can be expensive in general, but a piece of fruit is cheaper than a bag of chips from the vending machine. If you buy fruit that is in season, it is very reasonably priced! A 3-lb bag of apples costs about the same as a large bag of potato chips. Several times recently I have found pears for $1.50 per pound and strawberries for $2 per pound (at Publix, my grocer of choice for fresh produce). And, of course, bananas are always the cheapest and are rarely sold for more than 75 cents per pound. So on your next trip grocery trip, spend your snack bucks in the fresh produce section! Or consider dried fruits as another good alternative to chips, cookies or candy bars.

8. Fruit is perfect for dipping. There is no better snack than a fruit tray with dip, whether chocolate, caramel,  or cream cheese. This makes it ideal for parties or served with any meal. If you have surprise guests and you don't have dessert in the house, just cut up some fresh fruit and plate it with some yogurt as a dip. It is ideal for kids of all ages. Young children especially love fruit and dipping their foods, so teach them proper eating habits at that age. I continue to practice the good eating habits that my mom passed on when I was young!

7. Fruit can satisfy your sweet tooth. If you are like me, you might look for something cool and sweet at night to satisfy a craving. So why not munch on strawberries or grapes instead of chocolate, cookies or ice cream? Save the calories and boost your health while still enjoying something sweet and delicious. Try replacing your candy jar with a bowl of fresh berries on your kitchen counter. There is no guilt in grabbing a couple of grapes every time you pass by.

6. Fruit is the perfect complement to a warm, sunny day. What is a July 4th cookout without watermelon? When your kids come in from playing outside, serve them grapes or orange slices. After doing yardwork or jogging outdoors, munch on some cherries. Pack an apple in your picnic lunch basket. Fruit is cool and refreshing because it is full of water, which will help to keep you hydrated. A fresh fruit smoothie is a perfect alternative to a high-calorie milkshake.

5. Fruit helps to prevent future disease. Blueberries can help to prevent Alzheimer's Disease. Healthy eating can prevent heart disease and stroke. Good eating habits should begin at a young age and continue throughout your lifetime in order to maximize your health and minimize future medical issues.

4. Fruit helps you to lose weight. It is a low-calorie food, so it is the perfect snack for those who are dieting. If you want to lose weight, try replacing all sweet snacks with fruits. If you are really rushed for time in the mornings, cut up your fruit the night before and pack it in a tupperware to eat with breakfast or as a snack. If you do not have 1-2 servings for breakfast and lunch, it will be nearly impossible to consume your recommended 5 per day.

3. Fruit is full of vitamins and minerals. It is one of the best ways to increase your vitamin intake without taking a vitamin supplement. And the best way to benefit from vitamins is naturally, from your foods. Whether you need to boost your immunity, eyesight, bone/joint health, heart or mind, fruit will give you the vitamins needed for your body to function optimally.

2. Fruit is full of fiber and water, which maintains a healthy digestive system. While 100% juice has vitamins, fresh fruit is healthier because you eat all of the good parts of the fruit, especially the fiber/pulp and skin. Without sufficient fiber in your diet, you will continually look for products to improve your regularity. So do it the natural way with plenty of fresh fruit!

1. Fruit helps to fight cancer in your present and future. It is stocked full of antioxidants, which fight free radicals that enter your body through the environment and bad foods/chemicals. There are many anticarcinogenic foods, but none ranks higher than fruit. So if you want to have a healthier future, start by eating healthy now. 20 or 30 years from now may be too late to prevent cancer in your body.

Protein Bars: Are They Really That Good For You?

The other day as I was leaving the gym, my 3-year-old spotted a box of free goodies on the front desk, so he ran straight to it to, somehow knowing the ingredients included chocolate. They were chocolate mint "Builder's" protein bars. Having never tasted a protein bar before, I was curious to try it and was sure to steal a bite from each of my toddlers. To my surprise, it looked and tasted like a chocolate bar. Had I eaten it without seeing the wrapper, I would have assumed it was some form of candy. Only later did I look at the ingredients and nutrition info to see if it was healthy at all.

You would assume protein bars are healthy, right? While they are packed full of protein and vitamins, I would not consider them healthy for most of us, and here is why. The biggest rules of healthy eating are to eat fresh and lean: fresh fruits and vegetables, lean meats, lean dairy, and whole grains with minimal sweets and fats. The only things from this list that fill protein bars are sweets and fats. Processed foods are full of preservatives and a ton of questionable ingredients that you have never heard of. So if you are new to eating and cooking fresh, the first step is to shop around the perimeter of the grocery store (fresh breads, fresh produce, fresh meats, fresh dairy). A strict, fresh diet would exclude all processed foods and pre-made frozen meals. So, unfortunately for chocolate-lovers, protein bars should probably not be a regular part of your diet. Instead, get your protein from lean meats, legumes, nuts and dairy. And get your vitamins and minerals from a fiber-filled, balanced diet.

There are a few groups of people that could likely benefit from regularly indulging in protein bars. These tasty  bars could be a decent meal replacement for those who are extremely busy. They provide protein, vitamins, calories and fat to hold you over until your next meal. Protein bars also may be a good addition to the diet of someone who is calorie-deficient, such as an elderly person who does not eat well. Obviously hard-core athletes could benefit from the extra protein and calories. Athletes trying to gain weight might want to add protein bars to their high-calorie diets.

In many ways, a protein bar is similar to an "Ensure" shake or a "Slim Fast" shake if it is used as a meal supplement or replacement. But if you are using meal replacements (such as a protein bar or protein shake) to lose weight, you may need to consider which weight loss program will be most effective long-term. I would argue that a healthy, balanced diet and regular exercise will more likely help you to lose weight and keep it off than eating a protein bar every day for lunch. Likely you may enjoy the taste of a protein bar as I did, but I recommend you spend your grocery money on salmon and avocados.

Making Weight Loss A Priority

What are the priorities in your life? If you want to seriously lose weight, it will not happen unless it becomes one of your top priorities every single day. Look at those who are very successful in a sport, hobby or activity. They have prioritized practicing and training in that area in order to reap the benefits. Michael Jordan did not become great by practicing 30 minutes per day. 

Prioritizing weight loss means sacrificing other things. Consider how you use your time outside of work. Write it down! How much time do you actually sit on the couch every night? As much as you like your favorite TV shows, they do not care about you or your health. You also must sacrifice some or all of your favorite foods. Every time you choose the better food alternative, you are saving calories! And every time you choose exercise or activity, you are burning more calories.

Do you know anyone who is obsessed with exercise? They may be extreme, but at least they understand the endless benefits of fitness. It is not hard to become an exercise addict; it just takes consistency for several weeks. Once you go to the gym every weekday for 4 weeks, it becomes a habit. One of the greatest benefits of exercise is that it motivates you to eat better. Why work out so hard if you are going to eat McDonald's for supper and negate all the exercise you just did?

There is a breaking point that must be reached in your weight battle: you finally take responsibility for your weight and choose to do whatever it takes to win. When people ask me about weight loss, I can immediately tell how serious they are by their response to this question. "What are you doing to lose weight?"

Response 1: "Well... I am trying to eat better." (I guarantee you are not that serious)

Response 2: "I joined the gym, so I go when I can." (not serious)

Response 3: "Weight loss pills." (not serious--sorry)

Response 4: "I am trying Atkins this time around." (somewhat serious but likely yo-yo dieting)

Response 5: "I am doing Weight Watchers and I go to the gym 6x/week for 1 hour." (very serious)

Response 6: "I do cardio every day for 45-60 minutes, I do strength training 5x/week, I work with a personal trainer and I am on a 2000 calorie/day diet for the next 3 months." (best answer)

What things are keeping you from achieving your weight loss goals? How can you overcome them?!!!

Willpower, Exercise Priority and Why Dieting Does Not Work

Willpower
When you are trying to lose weight, it will be impossible unless you learn to demonstrate willpower in regards to food. You can make it easier on yourself by not having your favorite snack foods in the house, but at some point the food will stand before you, and you will have a choice. Indulge or have the willpower to say no? Think about what you do on January 2 when you see a plate of brownies in the break room. "No, thanks--my New Year's resolution is to lose 10 pounds." It is easy in January because you are motivated, you just set a goal, and everyone is doing it. But what about the rest of the year, long after your co-workers have given up? Saying no to food means that you have control over your mind and body. You can choose to say no, even though you may have never done so before. And depending on your weight loss goals and eating habits, you may need to say no forever! Having the willpower to avoid overeating will become a habit if you do it consistently, so try it daily for 30 days.

Making Exercise a Priority
If you have tried multiple diets over the years but never keep the weight off, you may simply need to stick to one program long-term and add in more EXERCISE! Exercise must become a top priority on your daily to-do list. If not, it will easily get pushed aside, and you will not do it enough to help achieve and maintain your weight loss. So how do you make exercising a priority consistently? Build it into your daily routine; do it at the same time every day. Don't give yourself the option of skipping. What are the activities that you do every day? How can you modify your busy life in order to add something for your own health? Try adding exercise to one of your other usual activities, such as watching TV (on the treadmill) or playing with your kids (taking them for a walk).

Exercise Specifics
Exercise long enough (>30-40 minutes) and hard enough (you should be sweating and breathing moderately hard)! Challenge yourself by increasing your speed and intensity of cardio. Progressively increase your repetitions and/or weights for your strength training. If you are new to exercising, start at 15-20 minutes of mild-moderate exercise, then increase in 5-minute increments. As your body adjusts, you will be able to work out for longer and at a faster pace. If you have the time, ideally try to increase your exercise to one hour per day, 6x/week. This should include both cardio and strength training. This is especially important for weight loss because it helps to burn calories, build muscle tone, and boost your metabolism!

Eating thin!
Lastly, think about the thin people you know. What are their eating and exercising habits? Many thin people may have genetically high metabolisms, but many also work at it! And in general, it is safe to say that they eat in moderate amounts and are likely pretty active individuals.

Practical Tips To Avoid Overeating

1. Try to avoid eating by yourself. Most of us do not binge in front of other people in fear of embarrassment.

2. Chew sugar-free gum. It keeps your mouth occupied without inhaling calories.

3. Keep yourself busy, and spend less time watching TV. When was the last time you watched TV without munching?

4. Drink more water than you think you should. If you feel like eating for no reason, then drink a glass of water.

5. Eat more fruits and veggies. If you want to eat more, then eat what has the least calories and the most nutrients! For example, you finished your supper (1 meat, 1 vegetable and 1 healthy starch), but you want something else. So have another serving of the vegetable.

6. Icy Pops. I lived on these in grad school (when I lost 20-25 pounds). If you tend to snack a lot, then this is one of the lowest calorie snacks I can think of. You could eat 10 of them and not feel guilty.

7. Keep your weakness foods out of the house! Whether it is chips, ice cream, candy or donuts, DO NOT KEEP THEM IN YOUR HOME! Do not flirt with temptation; chocolate wins every time. If you have a craving, go out for dessert and order 1 serving (small or kids size).

8. Eat slowly at mealtimes. Try to finish your meal when everyone else does. Otherwise, you may want to go back for seconds.

9. Stick to an eating schedule of 3 small meals and 2-3 small snacks per day. Try not to eat unless it is one of these times.

10. Exercise more. It will motivate you to eat well. What is the point of working out so hard if you are going to consume the same or more calories that you just burned?

11. Keep healthy options at hand. Be sure you always have fresh fruits, nuts, healthy granola bars, yogurt, etc. in your refrigerator/pantry. Take a healthy snack wherever you go so you are prepared for your between-mealtimes snack.

12. Avoid staying up too late. Late-night snacking is detrimental to your weight loss goals.

Weight Loss Struggles

As you get on board the weight loss train, give yourself a break sometimes. It is not easy to stick to a healthy diet and exercise routine! I am not overweight, but I struggle with snacking, as I suspect most of you do also. When I am home and the kids are asleep, it is so easy to find something to munch on even though I truly have no reason to eat. I'm not hungry, and it's not time for my mid-afternoon snack; I just feel like going to the pantry and finding something sweet to snack on. Chips don't tempt me at all. I could have 3 bags of potato chips in my pantry for years and I would not open them. But put some Oreos or Snickers in my pantry, and they will disappear in hours or days. Or put turtle tracks ice cream in my freezer, and it will be gone by midnight.

All this is to say that everyone struggles with healthy choices. Exercise is something I love, so it is not hard for me to go to the gym. Actually, it's harder for me to stay home instead of working out (I'm a little hyperactive). But maybe exercising is the part of your diet that you have struggled to maintain. Or maybe you struggle with an active lifestyle because all your hobbies involve sitting. You sit at work and you love movies and video games. Whatever your problem area is, you can overcome it! You might need a friend to help or a support group. But don't keep your feelings inside. Probably there are people all around you that struggle with the same thing. See if you can find someone who has the same difficulty so that you can help each other.

Some things are struggles in the mind; you want to eat but your mind says not to. Often, food wins because you do not even go to battle with it. You are not willing to fight against your cravings; you simply give in to them as soon as they appear. Next time you are tempted to eat when/what you shouldn't, see how long you can fight. If it is 1 minute, that is better than yesterday. If it is 5 minutes, it is better than ever before. And if you go all day without it, you have learned the secret of self-control.

What is your biggest weight loss struggle? Post in comments below!

The Difference Between A Diet And A Healthy Lifestyle

Most diets work (at least temporarily) if you stick to them. But why don't they work in the long run? Because they are unrealistic! Eating no carbs or no sugar or counting every calorie is not something most of us can do for a lifetime. It is tempting to do a crash diet because the results are faster. You may actually lose 10 lbs in 1 week. But years from now, which weight loss technique will put you at your target weight and keep you there?

A healthy lifestyle "diet" is the best way to lose weight and to maintain the weight loss. It is not really a diet at all but a modification of your eating, exercising, activity levels and thinking.

Eating is obviously the first thing that changes with a healthier lifestyle. My recommendation is to eat 6 small meals per day. Breakfast, mid-morning snack, lunch, mid-afternoon snack, supper, evening snack. This is realistic because you probably enjoy snacking and do not want to feel hungry all the time. It is easy to divide up your larger meal in order to save some of it for your next snack. For example, instead of having a sandwich, apple, and yogurt for lunch, just eat the sandwich for lunch and save the apple/yogurt for a few hours later. Other areas to modify are eliminating sodas and sugary drinks, decreasing portion sizes, drinking more water, decreasing fried foods, and the list goes on.

Exercising must be added to your life in order to have a healthier lifestyle and to lose weight. Start with 20-30 minutes per day of cardio in order to start a new habit of daily exercise! It will become a habit if you do it regularly for several weeks. Pretty soon you will add in more strenuous cardio workouts and strength training. Both cardio and strength training are key to losing weight and boosting your metabolism.

Your general activity levels must increase if you want to lose weight and keep it off. So take a look at your daily routine and see how much sitting you do. If you sit most of the day, then your lifestyle is too sedentary, and you need to add in more standing/walking activities. The sky is the limit on what you can do standing up. Almost anything you do seated can be done standing. So see what you can modify in order to be up on your feet more throughout every day!

Lastly, your thinking must change in order to improve your eating, exercising and activity levels. What has your attitude toward these been? Do you eat because you are hungry or just because it is there? Do you eat too much because you are lonely or upset? Do you watch too much TV when you know there are other things that are better for you? Why do you make excuses for not exercising? Take control of each of these areas in order to have control over your own weight!


"I can do all things through Christ who strengthens me!"  -Philippians 4:13 (NKJV)

LOSING WEIGHT in February

January is almost over, and so far this year you have worked hard to lose weight. But how do you keep your New Year's drive and motivation for losing weight and/or improving your health as the year continues?

1. Select a diet program that you actually enjoy. Don't do the "subway diet" if you hate sandwiches. And don't do weight watchers if you hate counting calories. Don't go vegetarian if you love meat. You get the idea. Know yourself and your strengths/weaknesses. Nutrisystem may work for you or may be the worst option for you. If you cannot leave the grocery store without your stash of junk food, then consider something like Nutrisystem because they will send all your meals/snacks to you. If you hate cooking, don't select a diet that requires cooking your own foods. There are a ton of weight loss techniques out there, so be sure to choose the right one FOR YOU! Don't choose one simply because a lot of people are doing it. If you enjoy it, you will stick with it (year-round)!

2. Select an exercise program that you actually enjoy. Be creative in selecting your choice of exercise(s)! There are endless options for exercise/sports, so find one that you like! If you cannot motivate yourself, join an exercise class or group. Is there a sport that you and your family/friends could play together? Or would it be most convenient for you to start a walking program with some co-workers during lunch? P90X or Cross Fit might be ideal for you to do at home by yourself. If you have cable/satellite, check out the exercise channels for some good challenges. Find an exercise that you enjoy, so you will continue it after January ends.

3. Select a partner to lose weight with. You must know someone who is also trying to lose weight, so join together to motivate each other! Your spouse, a friend, a co-worker, or family member can provide the accountability you need to actually stick with your improved eating and exercise habits. Losing weight is not easy, so you need all the support you can get! If you have the means, hire a personal trainer to help. We need each other, especially when we are trying to make difficult choices/changes in life. So find a partner, and get to work! Let 2012 be the year you actually fulfill your New Year's resolutions!

Overweight Excuses

This does not apply to everyone, so please do not be offended or become anorexic.

So you are OVERWEIGHT, and you have been for some time now. You may have been able to lose some weight in the past, but lately you just can't. And you wonder why. We all make excuses for why we overeat, eat the wrong foods or do not exercise. I am the first to admit that. So let's look at some common excuses for being OVERWEIGHT.

1. "I don't have time to exercise."  That is why you have not lost weight! Make time!
2. "I don't have money to join a gym."  Then exercise at home or start walking!
3. "I don't have money to eat healthy foods."  Then take money from your unhealthy food budget and allot it to your health. Chicken breast costs less per pound than most cuts of beef.
4. "I am too busy with all my children to exercise." Then exercise together with them. Teach them the importance of healthy living.
5. "I work all the time."  Then exercise during every 5-10 minute break you get.
6. "I don't know how to lose weight."  There are a ton of free resources out there. Start online or at the library.
7. "I like to eat junk food."  If you want to lose weight, you must decrease the volume of junk food you consume.
8. "I don't have time to cook."  Then buy lots of salads. They take less than 5 minutes to prepare.
9. "Diets don't work for me."  Then stop dieting and start learning about a healthy, active lifestyle.
10. "My entire family is overweight."  Then be the first to start a healthy lifestyle. Then you can teach others!
11. "I am big-boned."  Have you ever watched Biggest Loser? Even "big-boned" individuals can go from 250 lbs to 150 lbs.


It takes a lot of hard work and difficult (but healthy) choices in order to lose weight, but the first step is to stop making excuses. You CAN do it!!!

Chocolate DIET

I love chocolate, and so does my husband. But I tend to eat it more than he does because he has more self-control. So I bought him three bags of his favorite chocolate and put them in his Christmas stocking. With all of us munching on them, I am proud to say that several weeks after Christmas, the chocolate is not eaten up yet.

He said something to me yesterday that I was very surprised to hear. I asked why he didn't take one of the bags to work.

"Do you know how tempting it is to eat chocolate all day when you have a desk job? I don't want to get fat!"

This was funny to me because he is and has always been very slim. He pretty much eats whatever he wants and still stays slim. But it made sense. It is the same reason I typically try to keep tempting desserts out of the house. Whenever they are here, I end up eating most of them. And he gets a few, occasional bites.

So try his chocolate DIET and don't keep it around your desk.

The Toddler Diet

Toddlers may not always know what it best for them, but there are some things they can teach us about healthy eating.

1. Toddlers love fruit. It does not matter which type of fruit. That is the one food they are not picky about. They eat fruit at meals and for snacks.
2. Toddlers love plain Cheerios. What a healthy choice of cereal!
3. Toddlers eat in small amounts. They eat smaller meals and have healthy snacks.
4. Toddlers eat mostly vegetarian foods. They get protein from nuts (pending the age), grains and dairy products.
5. Toddlers love yogurt and milk. Low-fat varieties are very healthy choices for adults.
6. Toddlers like plain foods, like fresh bread, string cheese and raisins. Maybe they know more than we do about processed food.
7. Toddlers are happy with 1 piece of chocolate (as long as they don't see the rest of the bag).
8. A healthy toddler meal includes a grain, a fruit, a protein, and a dairy.
9. Toddlers drink a lot (milk, watered-down juice). Many adults (especially elderly) do not drink enough and end up dehydrated.
10. Toddlers do not think about their weight. They just eat when they are hungry.

NEW YEAR'S DIET

So you have decided to lose weight this year, but you have no idea how to get started. You have tried many diets in the past, but they do not work for you. Or you have trouble sticking to them. So here are some suggestions. These are also great tips for those who want to have a healthier lifestyle, regardless of their weight.

1. Cut out fried foods. If you have a habit of eating them more than 1-2x/week, that is too much! Either cut them out completely or decrease them significantly (maybe to 1x/week or less).
2. Add more fish to your diet. At least 1-2x/week have 6 oz of fish (salmon fillet is my fish of choice).
3. Snack on nuts instead of carbs. Just be careful to check the serving sizes of nuts. Almonds are a great choice!
4. Eat a garden salad at the start of every dinner (and check the serving size of the salad dressing).
5. Cook from scratch so that you control and know the ingredients in your meals. Eat out less, and eat fewer frozen or processed foods.
6. Make sauces from vegetables instead of cream/gravy (basil pesto, marinara sauce, salsa, or my favorite: green tomatilla salsa).
7. Calculate how much you spend weekly on different kinds of groceries and modify the problem areas. Work toward 20% on fruits/vegetables, 15% on lean dairy, 25% on lean meat, 20% on whole grains, 10% on boxed/canned goods and <10% on snacks.
8. Start a regular EXERCISE routine! If you join a gym, plan ahead the days/times you will regularly go.
9. Wear a pedometer and try to increase your steps by >25%. 10,000 steps/per day should be your minimum.
10. Don't get obsessed with weight loss and weighing yourself. Just weigh in 1x/week.

The common sense DIET

1. Eat smaller portions. You may be surprised at how little food can fill you up and hold you over until the next meal. Learn to listen to your body to tell you when to eat and when to stop eating.
2. Keep yourself busy. That gives you less time to sit down and munch on junk food. Fill your free time with productive tasks, activities and hobbies. I know that if I am alone for very long and turn on the TV, I then start and continue munching indefinitely.
3. Eat slowly. My husband is naturally good and this, and he usually ends up eating much less volume than the rest of us who eat fast.
4. Replace juice with fresh fruit. 100% juice is ok, but the best choice is the fruit itself. It is packed full of nutrition and fiber!
5. To eat your 5 servings of fruits/vegetables each day, plan them into your meals/snacks. For example, have 1 serving with breakfast, 1 for a morning snack, 2 servings with lunch, 1 with supper and 1 for an evening snack.
6. Cut out soda (even diet soda). Replace it with water!!!

SAMPLE MENU
Breakfast: cereal, skim milk, 1 large banana (counts as 2 fruit servings)
Snack: yogurt
Lunch: Turkey on whole wheat with tomato/lettuce/cucumber
Snack: apple
Supper: grilled chicken, whole wheat pasta with sauteed vegetables and marinara sauce
Snack: almonds

How to LOSE WEIGHT

Losing weight is not easy. If anyone tells you it is, do not believe them or follow their diet. It takes a lot of work and effort. But if you do it right, you will get the weight off and keep it off. Your whole lifestyle and mindset will change for the better. Once you start a healthy lifestyle, it will be easier to maintain. Right now, you may have some good and bad health habits. If you have mostly bad ones, you will likely see more dramatic results of changing them. There are 4 components to lose weight. If you modify one, you might see some results. But if you modify all four at once, you will see some big results! They are:  eating, drinking, exercise, and activity levels.

Healthy eating means modifying everything you eat. Think about your food choices and try to choose a healthier option. There is always a healthier option. You do not always have to choose the healthiest one, but at least take baby steps in the right direction. The more dramatic you are in your choices, the faster and greater the WEIGHT LOSS!!!

Healthy drinking means modifying everything you drink. What do you presently drink? Is there something better, healthier or with less calories? Start cutting out the ones that give you lots of calories with no nutrition. Then start working on the others (or modifying them). DRINK MORE WATER!!!

Healthy exercise means starting or increasing your workouts. This is how a lot of people get hurt, so be wise. Work up to 30 minutes, 5x/week. Then work up to 45 minutes, 5-7x/week. Then work up to 60 minutes, 5-7x/week. Be sure to do both cardio and strength training. Consider interval training. Classes like Zumba and spinning are great tools! Jogging and/or walking (fast) are also great and convenient choices.

Healthy activity level means GETTING OFF THE COUCH! Start standing more and sitting less. Start watching less TV. Stand when you are on your laptop. Look for opportunities to stand up and walk around. See every chance to get up and move as a calorie-burner. Do more housework/yardwork. Walk the dog more. Start a more active hobby. Run around with your kids (and pets) in your backyard. BE MORE ACTIVE!!!

How To LOSE WEIGHT Safely

1. Do not use diet pills.
2. Do not injure yourself by exercising too hard, too fast. An injury will limit your ability to exercise, so do not risk it.
3. Do not starve yourself.
4. Do not eat so little that you are hungry all the time.
5. Find ways to not only burn calories but to boost your metabolism. (See next paragraph)
6. Do not stay on a short-term diet for long. It may help to jump start your weight loss, but you quickly need to transition to a lifestyle of healthy eating that you can stick to!
7. Buy the right shoes for the exercise you will be starting.
8. Be sure to drink enough water before, during, and/or after your workouts.
9. Always warm up and cool down with your workouts.
10. My favorite: drink more water and less of everything else.

Here are some ways to boost your metabolism:
1. Wake up early and eat breakfast early.
2. Exercise early in the day. Exercise multiple times in the day.
3. Do weight training in addition to cardio.
4. Move around a lot! Start having a more active lifestyle. Think of ways to add activity into your routine.
5. Eat small amounts throughout the day (4-6 small meals instead of 3 large ones).