Reader Diet and Weight Loss Tips Collection Part IV

Readers Write In Their Tips

If you do have to eat after 7:00- if you are dying of hunger eat something - but what is the question. Don't eat simple or complex sugars such as bread or friut. the best thing to eat is some green veggies or some tuna- something that doesn't have a lot of sugars of fats. Why? Because sugar causes the release of insulin into the bloodstream and the release of insulin cause your body to store fatt!!- the four letter word!! -Carrie From: Carrie <@ix.netcom.com>

Always eat your vegetables before any other parts of your meal. The bulky roughage gives you a full feeling in your tummy. And since you are eating them at the beginning of the meal, when you are most hungry, you are almost guaranteed to eat them all!

Another thing that me and my mom do is we carry non-fat dry milk everywhere we go. Non-fat dry milk is dried skim milk. Add it to coffee, and you get tons of calcium, and don't water down your coffee with that displeasing greyish colored milk. From: Linda R. @worldnet.att.net>

I read somewhere that it takes one month good eating and exercise habits to "undo" each year of living a sedentary and unhealthy lifestyle. This idea should be encouraging to those who get discouraged quickly due to the fact that they aren't seeing any immediate results. The weight didn't appear in just a couple of weeks, so it certainly can't disappear in that short amount of time either. From: Raya E.<@ctrvax.Vanderbilt.Edu>

A great way to "trick" your brain into thinking that you are eating more than you actually are is to put your food on a small plate. That way you can "fill" it up and make yourself think you're eating a lot.
Take at least 20 minutes to eat your food, it takes at least that long for your stomach to let your brain know that you're full. Thoroughly *enjoy* your food; don't have the TV on, don't read the newspaper. Concentrate only on your food, or you won't realize that you've eaten. When you start to feel full, *stop eating*. Never, ever feel that you should eat it all, just because it's on your plate. Sit there and look at it for five minutes and ask yourself if you really, really want it when you are full. Chances are, when it's cold and nasty, you won't want any more! -Jennifer From: Jennifer Sue W. <@odin.cmp.ilstu.edu>

Garlic is good for cleansing your system, use it often.

I myself have a difficult time to cope with diets,but I try the best I can and this is the most important thing. The feeling that you are at leat trying and not standing there motionless watching yourself being destroyed.
I have more to say.I have discovered that just by being home,you have the tendency to eat,only because you are home.There is usually nothing to do,so you approach the refrigerator by instinct.The thing to do,is to get away from the house as quickly as possible,and that will stop you from being left alone and we all know what happens then... One more thing,for all the women,I suggest you apply some lipstick after you eat,so that you do not fall in a trap. From: Maria N. <@spidernet.com.cy> ?????

This note is in response to the tip about fiber being excellent for weight loss & cleaning our the system. Fiber is present in many healthy foods such as oatmeal and fruits and vegetables and can be a good thing as long as consumed within the guidelines of the current food pyramid. If too much fiber is consumed and food moves through the digestive tract too quickly, there might not be enough time for calcium to be sufficiently absorbed for use by the body. Also, if a fiber product such as citricel is recommended by your personal healthcare provider, it is important that sufficient water be consumed with it and that it be taken in the amounts recommended. Such products pull water into the intestines and this water must be replaced. Also, if enough water is not present for a commercial fiber product to work properly, the fiber could perhaps encourage a blocking effect in the bowel instead. From: FDJIM <@prodigy.net>

Eat this as a sensible dinner:

Don't work at a ice cream store. Its torture for you willpower and self control. From: Aj <@aol.com>

If you do stray from your goal of eating right think about your diet as a car and your meals as the wheels that guide your car. If your car was to have a flat tire you would not get out of your car and flatten the other 3 tires instead you would fix the flat tire. The same holds true for your eating habits. If you eat one bad meal don't despair fix it and before you know it your back on the highway of losing weight. From: thomas L. <@tgcccn.campus.mci.net>

WIth all the diets and programs I have tried, they always encouraged don't make weight loss the most important thing in your life. I agree that weight "loss" shouldn't be, but being healthy should be. We spend so much of our time giving to our friends, our families, our employers and society in general, but are afraid to give to ourselves. Since making becoming healthy my number 1 priority(including exercise, eating habits and general life style), I have lost 46 pounds. You have to make yourself number 1 if you want to succeed. No excuses. From: Schipperpo<@aol.com>

Even if you slip which is okay, never ever give up, just get back on track!!! From: MAYNIEJ<@aol.com>

The best thing I ever did to get myself up off the couch was adopt a dog!! I find that I enjoy brisk walks at least twice as much (and five times as often) with my dog by my side...I have even started to run! Thanks, Jasper!! From: UHGL78A<@prodigy.com>

when exercising cardiovascular, remember that it is important to keep a heartrate of at least 170 bpm. Another great way to lose weight fast is to begin lifting weights. Start out at a low weight, with a lot of reps (always keep good form!). This will help tone at the same time you lose the weight. ~Amy-Margaret From: CutiePye18<@aol.com>

Just found your web site for the first time and read the tips from readers. Was always slender until 3 years ago and have put on 30 pounds. Am in the beginning process of losing this weight. Have found that posting two photos on my frig is helpful; one of how I looked before the weight and the second a recent one. The starke contrasts motivates me to continue exercising and watching what I eat. From:

Just a quick tip for you, this is the best diet page that I have encountered, with the most accurate and informative information, something that you may want to add however is to congratulate yourself on your dieting successes and learn from any lapses, don't let a small lapse ruin all of your hard work, or use it as an "excuse" to give up! Every healthy meal that you have is something to congratulate yourself on, look at the healthy changes you have made each day. When you have a lapse, plan for how to handle the same situation the next time it happens.

Go gather up the youngsters and take them out for a walk somewhere.

Also, try not to rely on the scales as the be-all and end-all of dieting, remember to look at your new energy levels, healthy eating patterns and better quality of life! The changes you're making just by cutting out junk foods etc will improve the length and quality of your life, surely that is just as important as the results on the scales! From: Hatter

HI donn, I love your page...My weight loss tip is about pasta. Pasta is a food that can be a dieters heaven, but too many people over eat pasta because they think they can. To avoid over-eating pasta, i always eat penne pasta. I eat them one at a time, with noodles it is too easy to fork a whole bunch into your mouth at one time. Eating single noodles such a penne one at a time causes you to slow down and feel full faster, thus eating less. From: dahlgren<@sk.sympatico.ca>

I'm a firm believer in the fact that you have to enjoy what you eat or any plan isn't worth it. The key is.....eat what you like, but learn to eat less of it. This rule of thumb will lead you to a bright and healthy lifestyle change. In addition, regular moderate exercise will decrease your appetite and, might I mention, it makes you feel great!! From: paul<@epix.net>

Most of the time when we think we are hungry, we are actually thirsty. Drink a glass of water instead of eating. If you drink a diet soda even the artifical sweetner will make you hungry, especially if you are a carbohydrate addict . For some people the more carbs you eat (they are nicknamed comfort foods) the more you eat all day. My doctor who specalizes in the treatment of diabetes swears if you will limit your calorie intack to 1200 per day and exercise for four to five times a week the weight will fall off of you. From: BASSETTDOG<@aol.com>

You need to keep focused on what you are trying to do. I do crunches every niht. For two weeks I did 50 - then I started to add one more every night. And no matter where I am, I make sure to do them before I go to sleep. I have never skipped, and I feel great. From: dshively<@wyoming.com>

Just thought I would add my 2-cents worth. One thing I think is good to remember is that you are not on a DIET!!! This is a lifestyle change that should last a liftime if you want the results to last... From: JULEP1<@aol.com> JULEP1

Two years ago I lost 75 pounds, after spending my teenage years uncomfortably overweight. Basically, I was used to consuming a lot of calories, so instead of significantly cutting my caloric take, I switched to lower fat foods. After losing about twenty pounds, I started walking regularly and doing aerobics. Gradually, I began eating smaller amounts, I simply did not feel like eating as much. Once I began eating less, I could occasionally indulge in foods with fat, but always keeping my portions relatively small. From: susan<@gl.umbc.edu>

Sometimes I eat when I'm not hungry just because I'm bored or lonely. I have learned after journalling (sp?) for a few days that these are big triggers for me. I now try to call a friend, go for a walk, exercise, wash the dog, clean a closet, send an e-mail, etc. to fill the void. I also pray, read good literature, and make a list of things to do and begin working on them. This is a good way to avoid the emptiness that boredom and loneliness brings instead of filling it will food. From: "arivera" <ARIVERA

when you go to a restraunt share an order with someone From: JA244<@aol.com>

The number one thing everyone who has an eating problem should do is-go to the doctor! If you constantly feel hunger or feel light headed when you don't eat, you could have an ulcer, or low blood sugar, diabetes, or even a thyroid imbalance. If you crave certain foods, you may be deficient in a certain nutrient. If eating certain things make you feel lousy, you may have a digestive disorder, gall bladder problem, or even a food allergy. All these things should be ruled out before making a change in diet or eating habits. Once you know you are healthy in these areas, you can proceed with a vengence to change your lifestyle for the better. From: Bobby and Pam B.<@ipass.net>

If you drink a glass of Seltzer water when you are really hungry, then you won't binge and will be able to control the meal you are about to eat.From: KAlicea<@aol.com>

Talking to someone while you eat makes you eat a lot slower and by the time you decide to start eating, you aren't hungry! Also, when you binge or cheat and then realize it after you did it, don't beat up yourself. Just tell yourself it was okay and then exercise an extra ten minutes a day. Put yourself on a schedule. Eat breakfast the same time every day, weigh the same time every day, eat a apple about 10:00 or so and then a smaller lunch around noon. Then have a cup of microwave popcorn with no butter at 3:00 and then a small supper or if you are really hungry, eat lots of vegetables! After supper you can reward yourself with"dessert" like a banana, or even a small helping of frozen yogurt! Be sure and not eat after 7:00 pm and get enough sleep. Your body won't function properly unless the required amount of sleep is met. But don't over do it! Exercising at the same time every day helps, but if you are like me and never know what is going to happen from one day to the next, just exercise whenever you get the chance. Don't put it off! Another thing I have found that helps is telling myself and everyone else that I'm eating healthy, not dieting. You'd be amazed at what the word dieting actually does to your mind! So eat healthy and train yourself to always eat healthy and lose the weight. Keep it off. From: Janel R. <@Lnknet.com>

I just read the diet and weight loss tips from your home page. It gave me some good suggestions. I have one of my own:When your at a restarant, look for key signs. Like vegatarian or low fat. Order from them. If you get a salad, get healthy dressing-on the side. Don't be fooled by anything with "salad" in it. A taco salad can have as much as 46 grams of fat. Order in small portions, eat slow, and after each bite put your fork dowm. Don't pick it up until your finished chewing. If you don't finish that's okay, wrap it up, and eat it tomarrow. I hope you can use some of my suggestions in diet and weight loss tips 3&4. Thanks! From: Dee<@aol.com>

when eating salad get the dressing on the side and just dip your fork in before each bite this way you'll still get the taste of the salad dressing but not fat. From: LEXCOUPE<@webtv.net> Stop asking people if they think you're fat. Usually they'll say "no" and you know that you are, in fact, overweight. When someone says that yes you could lose a little weight you might be inclined to be hurt; remember, you did ask them. No matter how little you have to lose, it is hard and you don't need people to lie or unintentionally hurt you. Do it yourself and tell no one. You'll be surprised and happier to continue in your process when people compliment you on how you're looking thinner or "You look great, did you lose weight?" From: "Cyrus B.<@worldnet.att.net>

I ask myself the following question: Will I die if I don't eat that? I think I was born without an "I am full stop eating off -switch"! I have lost over 50lbs just by changing my diet AND talking myself out of eating. Sometime I write on paper "I am not hungry and I will NOT die if I don't eat that"! I have written myself long notes but it worked for me!! From: DPT<@aol.com>

I just read in a natural healing book that chewing gum causes one to become more hungry because it stimulates the stomach somehow. Chewing less gum, then, except maybe during the preparation of meals, works for me! From: Carlpw<@aol.com>

Don't get lazy! Get yourself the paper you need, don't ask for the closer one. Be gentil. Help people, get things, clean furnitures,... It will help you to burn every single extra calorie. Be stronger! From: marina N. <@novanet.com.br>

Eat only fruit until noon,as much as you want but always eat melon first it goes through your system alot faster.This has truely made me fit for life. From: GitchAmy<@aol.com>

When I was on a program in MN with my Group Health provider, I was told that if I really had a craving for sweets to buy a package of life savers and eat just one. From: Elva <@a.crl.com> .

It was very nice of you to create this Website. Very well done. Breakfast can be very fatty meal. Try a fruit drink as follows:

1 1/2 Cups or FRESH squeezed orange juice. Fresh is completely different from frozen. Tastes better and is better for you. I like to chill mine it the refrigerator overnight.
1 or 2 bananas depending on your taste. Toss in 5 or so strawberries.
Puree in a blender.
Serve over ice. From: Doug T. <@tuelectric.com>

This is a strange ritual that was told to me years ago, but it actually works. Many people lose wieght to look better. So, when you get the urge to snack, take off your clothes (until the bare essentials), get the snack that you wanted to eat, then, sit in front of a full length mirror. The sight of seeing yourself will either make you to not want to eat, or you'll even get a good laugh at what you're doing and lose the urge to snack. ---Texas From: Botatt<@aol.com>

Take a walk every day>>>>, no excuses.

Nothing tastes as good as being thin feels! From: Bieley<@aol.com>

I read through your page a couple weeks ago, and really appreciated your idea of picturing myself eating like a pig. It does help -- I'm on the 5th week of my diet, eating correctly for the most part, and have used the technique a few times. I have a submission for your list. Like many overweight people, I am a sugar addict. I have found that I cannot eat candy at all and still lose weight. But if I stay away from candy, I can lose weight on a low-fat diet. Instead of eating candy when I want something sweet and fruit doesn't satisfy, I eat sweetened cereal, like Super Golden Crisp or Waffle Crunch. It takes away my craving for sweets, but it isn't as full of sugar as candy. Also, I can eat a lot of it for relatively few calories. -- From: Cindy M. <@thecourier.com>

If you set short term goals, you will have more incentive for continuing weight loss. It could be goals in inches or pounds. If you loss ten pounds, for instance, you could go have your nails manicured. Set weekly, monthly, and final goals and rewards. It doesn't have to involve money, but put it in writing. Disapline yourself not to reward yourself unless you actually reach the goal. From: MPKeach<@aol.com>

I read that a good exercise is to find a flight of 100 stairs or more and run up them two at a time and run down them 1 at a time. Now if your like me, you don't have time to go looking for a flight of stairs, but you do have steps in your house. So everytime I go up stairs at home, i run up two steps at a time and 1 step when I go down. If you go up the stairs as much as I do, you'll feel it working within two days or so. From: SueEllen H. <@juno.com>

If you are having trouble drinking 8 glasses of water a day, this should be helpful. Keep a 16 oz bottle of water with you always, and when it starts to get low, fill it up. I like my water cold, so I freeze it until it is partially icy. This is good because cold water absorbs faster and increases your metabolism. From: SueEllen H. <@juno.com>

Find a famous person who you admire because of their body. Everytime you want another piece of cake,etc. think of that person. Also, don't deprive yourself of food you love. Just eat a little(a Hersey's kiss instead of an entire Hersey's bar). From: DANIELLE S.<@worldnet.att.net>

I have recently heard that some foods stimulate your metabolism. I was wondering if you have also heard this, and if so, which foods? If you have already included this in your health tips, I apologize. I don't have that much time to browse these days. A tip that I have heard that works fairly well is fish oil. Eating fish or taking a fish oil tablet is great for the skin. It's great for the complexion and helps with the elasticity so there is not much sagging skin after weight loss! Thank you for taking the time to read this note! From: Maggie H. <@mosquitonet.com>

This page is awesome! I'm currently on weight watchers, a program I like and works for me...or has in the past. Many of your tips sound familiar, but I guess they're generally the same for many programs. One tip I can offer for exercise is water aerobics and deep water walking. I started due to a knee injury, but now i do it for the workout. An instructor said that in the water you're about 10% of your land weight, thusly reducing the pressure on your legs, etc. Plus you don't sweat! As far as the deep water walking, you can do a variety of activities...bike riding, walking, running, and my personal favorite, cross country skiing. When in the water you don't feel the burn so much, but after you get out you can tell you've been working those muscles. From: Lauren K. <@sprynet.com>

Recently, I have been discouraged by my weight, and I looked at your tip page. I have another yip for you. " When you are going to excersise, acomplish something! Ride your bike to a store, or walk there. This way, you will be getting something done and excersising the same way. Also, if you need to drive your car, park in the far ended parking lot and walk the rest of the way " I would appreciate if you submitted this tip into your page. I'm sure it would help others in need of weight loss like it did help me. From: John <@hotmail.com>

I've noticed that if I drink pop that's sweetened with aspartame I eat a lot more, and I especially crave fatty foods. I've halted a marked weight gain by giving up aspartame-sweetened pop. From: Katherine L.<@winternet.com>

Get one of those insulated flip-top thermoses and keep refrigerated lemon water in it.The kind I use holds 2 quarts.Keep it with you all day and drink all of it.
Snack on the littlest baby carrots.Crunchy,sweet,and they give you your vitamins.
Eat those tiny flavored rice cakes.I like caramel and cinnamon/apple.I chew on them most of the day...no fat and few calories. I quit eating at 6:30 every evening,and it has made all the difference. A good blender drink I make has an apple,a banana,plain yogurt,teaspoon honey,skim milk and a spoonful of bran.Very filling and healthy. For dinner,eat a big salad with several kinds of lettuce,red and yellow peppers,cherry tomatoes,carrot coins,non-fat dressing and big croutons.Very satisfying. From: Frankenmel<@aol.com>

If you can't get the proper amount of exercise in the traditional manner (a minimum of 30 - 45 minutes) due to time constraints (for me it's trying to work full time, raise kids and still have a life), try exercise lite. Every day, get at least 30 minutes of physical activity - it's okay if its broken into small increments. I.e., a 10 minute walk in the morning, 5 minutes of going up stairs during the day, a 15 minute bike ride after dinner. It should leave you slightly winded. It may not give you the same aerobic benefits, but it works as well as traditional for weight control (I still try to get a 5 mile walk in both days of the weekend). It works for me because it's much easier to fit into my life. I may not have time for a trip to the gym between work and dinner for the kids, but I can fit in 10 or 15 minutes several times a day From: HKH<@aol.com>

for the ladies, my best weight control tip is to not wait for your husband to do the outside chores. I supplement my workouts by mowing the lawn, spreading seed, etc. You really work up a sweat. From: Nubq<@aol.com>

After just recently deciding to change my eating habits, I was pleasantly surprised to find the wide variety of flavored rice cakes which are very satisfying. Flavors abound, such as Cinnamon, Strawberry, Banana Nut. They are 50 calories each, 0% fat, and seem to be have a very light coating of honey or something, but whatever they have done to them, they are great! From: Melody G. <@powernet.net>

Hi...I just love your site. Gives me strength to carry on. The foremost and principal rule in dieting is exercise. Don't let anyone tell you different. There is no magic pill, you can not starve yourself to lose weight, but without exercise...IT WON'T WORK ! Walking is the best exercise known to man/women and it's free. No Gym fee's, no fancy equipment to buy (with the exception of a good pair of walking shoes) and can be done in private without others watching you. I walk an hour when I first wake up at six in the morning and I walk another hour about sundown each night. Eight miles per day drops pounds like a sinking ship. I have lost forty pounds in two months and still dropping. Walking has become a lifestyle for me and one should figure on doing it the rest of your life. If you ever ask yourself why you are doing it...it's because I want to live to see fifty or sixty or seventy...whatever you goals might be. Eat sanely. Stay away from fats, sugars, cookies or anything you know damned well isn't good for you. YOU KNOW IT is bad...you don't necessarily have to read the labels. Drink tons of water. Don't limit yourself to 64 ounces. Drink all you can handle and then one more glass for good measure. When you go into a convenience store to buy one of those 64 Ounce Thirst-buster's advertised for only 99 cents...Treat yourself to some exotic bottled water or simply a perrier or sparkling water. No calories...cost about the same as that Pepsi or Coke you were going to have and, believe me...you will know it will taste better. Thanks for all your help and keep on keeping on. Spread the word...from far to near. Weight loss is a state of mind...not a state of torture. From: Bill A. <@ionet.net>

The best diet is no diet. The way you eat should be the way you intend to eat the rest of you life. We eat to live, we do not live to eat. I believe it is hard to pass up cheetos and candy bars, but imagine what it does to your heart and artiries. Not to mention your outer thieghs and hips. All you need is the will, if you have the will, you have the way! Keep up the good work. Missy From: G.<@aol.com>

Here are some weight loss ideas that have worked for me so far.

After numerous previous failed "diet" attempts, this has been the easiest thing I could have ever imagined. Here are the reasons I think this has worked:
First - I began to look at where I want to be in 10, 20, or 30 years. I also determined that only one person would determine whether I would have the best chance to be more fit & healthy - me! Bottom line: I really WANT to be fit. WANTING IT is 90% of the task. WNATING IT is how I quit smoking 17 years ago and haven't had one since.
I started by setting a "goal" of 1500 calories a day. Then, I tried each day to see if I can come in under goal. And yes, I can! For my size, that means an average loss of 2 - 3 lbs. a week. It came off more quickly at first, then slowed a bit. Surely, though, sticking with it DID work!!
I weigh in each morning and I write it down. I keep my daily weight and count calorie intake on an Excel spread sheet which I update each day or two. It's amazing how motivational it was to use the graph "curve" to start "predicting" what I would weigh at different points after I had a couple weeks behind me. I have also learned, surprisingly, that variations in calorie intake don't always show up on the scales until after 2 or 3 days! Knowing this has helped so I don't get discouraged if I am really "good" one day but my weight doesn't go down (or even goes up) the next morning.
I don't ever (well, "rarely") miss breakfast - small as it is - a piece of toast, etc. I used to skip breakfast. I also try to eat a relatively small, but nutritious lunch. Yes, my largest meal IS dinner which counters some of the "conventional wisdom" but, hey, I have beat my goal - what can I say...
I eat lots of salads with mainly veggies - some light toppings and a light coating of fat free dressing (Kraft makes great fat free thousand island). If I want a snack - I can "pig out" on a big green salad and feel "full" with a very low calorie penalty. I do, however, take multivitamins and some amount of meat - (staying away from fired foods) every day. Protein supplies energy. I didn't want to starve, just lose weight. I have always been a chocoholic - but I really have stopped eating chocolate, candy, ice cream, etc. at least in any significant quantity. Thiese are pure calories and they them eat up quick! If ever I'm tempted to eat ice cream I just think of how I'll feel. Five minutes of pleasure that's then over with vs. a lasting great feeling for being in control and being 400 calories ahead (1/10th of a lb.) of where I would have been. One incredible thing has happened - I have learned that saying "no" can become easier - especially when I keep the faith that changing my eating habits - and I look at this as a lifetime commitment - WILL WORK if I stick with it! (It did!).
Which leads me to a couple of final thoughts. To reach my goal, I really did have to change my eating habits and the way I thought about food. I had the following misconceptions: (1) If you eat someting when no one sees you eat it, the calories don't count. (2) The calories also don't count if your spouse has gone to bed. (3) If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda. (4) When you eat with someone else, the calories don't count if you don't eat more than they do. (5) Foods eaten for medicinal purposes never count (e.g. hot chocolate, brandy, toast & Sara Leee Cheesecake). (6) If you fatten up everyone else around you, you look thinner. (7) Cookie pieces contain no calories, breakage causes calorie leakage and (8) Food ordered in the name of your kids will have no calories if you eat what they don't to keep it from going to waste.
I post these ideas in the hopes that they may be helpful to SOMEONE else. I am thankful they have worked for me. I do know that keeping the weight off is a lifetime proposition. But I also feel committed. And I remember how I felt before and good I feel now - both physically and mentally about myself. I do know that WANTING to do it is absolutely critical!
Oh yeah, some stats: Before: Weight 201, Waist 38, Blood pressure 140/85, Feeling - fat & lousy. After: Weight 154, Waist 33, Blood pressure 115/70, Feeling GREAT!!!!!!! From: "KAS" <@illuminet.net>

In addition to brushing your teeth after eating, brushing teeth when thinking about snacking can help curb the urge. From: LibbyM.<@aol.com>

Drink either water, or milk(skim) never soda or anything sweet or fattening. EXERCISE!!! EXERCISE!!! EXERCISE!!! From: Kitten<@aol.com>

NEVER skip breakfast. You should make it youre biggest meal of the day and have the rest get smaller as the day progresses. Another thing I do is I don't eat anything after 6pm. From: Tom E. <@runestone.net>

I think it is important for people to STOP looking at magazines and saying How come I can't look like that? If you remember there is such a thing as AIRBRUSHING and it is used quite frequently. Keep in mind a goal that is realistic and remember you didn't gain wait over night, so its not going to dissapear over night. From: Devra <@ix.netcom.com>

Try the old saying Eat Breakfast like a King, Lunch like a Queen and Dinner like a Pauper. It makes a big difference in your day if you start out with a hearty meal and end with a light meal. Try not to consume too many carbohydrates at night. From: Devra <@ix.netcom.com>

These are some ways that I've lost weight in the past and I am still losing/maintaining. 1. I shop at the local supermarket for fresh fruits in season if the aren't quite ripe I'll sit them on my countertop in a brown bag for a few days and then there ready to be put into a homemade fruit salad. I chop canteloupe,peaches,strawberries,orages,mangoes,watermelon,honeyde and kiwi in cubes store it in a tupperware container for freshness. Then I fill the fruit filled container with 1/4 of cold water and just a 1/8 cup of orange juice. seal it and shake gently. Put it in frig. and chill. When you feel hungry in between meals, snack on your fresh fruit salad it's delicious especially after it's a day old, very filling and most of all it's nutrious. I also include a cup of my fruit salad with my meals. I try to eat all my food groups in every meal, this equals a well balanced meal which means weigh loss as well as maintain. I've lost 10 lbs. in 4 weeks this way. Honest! 2.Snyder's Sour-dough pretzel's dipped in French's yellow mustard&Lite Microwave Popcorn when your hungry or in-between meals. I spray Pam(butter flavor)on my popcorn instead of butter and it tastes just like the movie theatre. Try it with lots of cold water ( I store about 5 bottles of small water containers in my frig. for easy acces on the go) because lots of H2O flushes your system out and keeps you healthy. From: Laytons <@worldnet.att.net>

Don't ever skip breakfast!! But many of us are running @ like lunatics in the a.m., my cure?? Whip up orange juice, ice and any fruit you want in the blender - makes for a great (cool) morning "smoothey" I can zip out of the house w/ my drink and have it in the car!! From: KHM<@aol.com>

think of yourself as beautiful no matter what you look like on the outside. your body does not make you beautiful... your soul does. From: Crystal <@cyberramp.net>

Hi Donn! I just came across your web page and I think it's great. All the tips and support are wonderful. As for my own tips: I find that varying my workouts (whether at the gym or at home) keeps me from getting bored. At the gym, I alternate between the treadmill (higher incline, rather than increased speed, burns more calories), the ski machine, stationary bike, and stair master. At home I go on walks where I know the roads are hilly or I do aerobic workouts on video, but with 3 pound weights. Also, having a positive attitude toward workouts helps, A LOT. At first, I hated working out, now I actually look forward to it and see it as my own private time. I also relax in the suana afterwards. As for snacking, (this tip I got from a friend who not only lost weight, but KEPT it off) whenever the urge hits, I grab a glassful of icecubes. The chomping and sucking ward off the munchies. I also acquired the Japanese habit of eating white rice (either as lunch or with dinner). I don't like the taste of soy sauce, so I use a little fat-free butter and lemon-pepper as seasoning. Keep up the good work :-)---Lisa Marie (@kdn0.attnet>

I tried your idea to picture me watching myself. Well, it didn't work (for me). You see, I have very low self esteem and so I revised the plan a little for people like me. I found a friend that has a really great figure and pictured her in my house 24 hours a day and following me every where I went. Now when I get hungry, I ask myself, "Would my friend eat this if she were on a diet, or would she have her Slim Fast or whatever?" This has helped alot. Maybe you could suggest this for others like me. Rene Morris. From: Rene M.<@shsu.edu>

When you go to the grocery store, stick to the perimeter and avoid the isles. All the produce, meat and dairy products are the basic staples to a healthy diet. All the processed, packaged, and fat and sodium rich products are in the isles (the dark alleys) of the grocery store. Go there only for things on your list! (Darcy in Reno)From: P.<@aol.com>

I read this book (actually, my mom did) and I totally recommed it for women who wnt to lose weight F...O...R...E...V...E...R.. (big concept, I know). Its called Outsmarting the Female Fat Cell by Debra Waterhouse. Lots of her tips I've seen here, but its excellent in stating that women are different from men in that their fat cell store and release fat differently and basically, u need to trick them in order to lose weight. From: EmField<@aol.com>

I read the Diet and Weight Loss Tips Collections it was full of great information. If you don't mind I would like you to add my tips to the list. My tips are:
Eat 5-6 meals a day (not large meals small meals) doing that will keep your metabolism fast and will not store fat in your body. Another way to keep your metabolism fast is exercising. Don't eat 1 or 2 large meals a day doing that will slow your metabolism and store fat in you body.
Your body needs a specific amount of calories a day so, if you eat more than your body needs the body will store it as fat. If you eat less than your body need your body will burn fat. From: Iyad Fouad M. <@go.com.jo>

I made it one of my rules to never eat at work - only to drink water & 1 tea or coffee in the morning - I'm lucky to be able to come home for lunch!! From: Patrisya<@aol.com>

You will never get as much satisfaction out of the second helping as you would get out of the first. The most enjoyment will come from the first bite - don't keep eating because it tastes good. Also, whenever you have a glass of water, put a squeeze of lemon juice in it. This will enhance the flavor, and lemon has its own health benefits. (Miranda P.) From: AdnarimP<@aol.com> I believe the keys to long-term, relatively-easy weightloss are a low-fat diet, lower overall food intake, plently of cold water (that's all I drink), and aerobic exercise. I have found that exercising everyday keeps me in the habit--even if you miss one day, it is easier to miss the next! My favorites are speed walking and power aerobics. I also do some toning exercises with free weights. Remember muscle weighs more than fat, but it also burns more calories at rest, raises your metabolism, builds a stronger, more shapely body, and reduces risk of osteoporosis. My motto is to exercise everyday, even if you don't give it 100% on some days. It is better to give 75% then to sit on the couch. I have lost 31 pounds in the last 6 months, and by following these guidelines, it hasn't even been difficult. I only have 10 more pounds to go! Keep up the good work everyone. It is so worth it! From: AdnarimP<@aol.com>

I found that allowing yourself to eat whatever you want, once in a while is an encouragement to go on! If you allow your diet to become very restictive, and you deprive yourself of foods and quantities all of the time it is sure to become boring! I look at it as a lifetime of "healthy eating habits" with a few spluges. Just go right back to eating healthy and getting your exercise....without guilt! Make your "healthy diet" work for you versus you work for it! From: COKE43<@aol.com>

Find positive ways to reward and pamper yourself - new perfumes, body oils, lotions, bath products - new scents are lots of fun. From: SCF Workstation User <@ucs.orst.edu>

It's common knowledge that, in addition to a sensible diet, exercising is important. Seek out a form of exercise that you *enjoy* because if you like it, you're more likely to do it more and keep doing it. For me, bicycling was the key to weight loss and weight maintenace. I hated jogging - I always felt slow and, well, dumpy. When I ride my road bike (the skinny tire type), I *feel* fast - it gives me a thrill to ride! I can do 13 miles on a typical weeknight (in about 50 minutes), 20 to 40 miles or more on a weekend, and I've even completed a few century (100 mile) rides. It would never so much as entered my mind a few years ago that I could ride that far or that fast or that I would absolutely love doing so. It's even better to ride at a svelt 198 lbs vs. the old me at 235 lbs. One hundred ninety pounds, here I come! From: John O. <@eos.nasa.gov> ********************************************************

If your sitting at the table staring at a piece of cake pour some salt and pepper on it.Your very unlikely to want to eat it after...... From: Alan R.<@cs.mcgill.ca>

I used to take the bus home from work - it takes about 30 minutes door to door from my office. Now I walk these 4 miles Monday, Wednesday and Friday and run home on Tuesdays and Thursdays. The walk takes about 65 minutes and the run takes 35. I'm especially pleased with how I've fit the run into my regular day because it takes only 5 minutes more than taking the bus did (it was always hard to go running after dinner when I'd settled in on the couch to read or watch TV). The REGULAR exercise, combined with balanced, sensible eating habits is really working. This is something I can live with for a long, long time. From: Alexandra F. <@hasimons.com>

When I get hungry between meals I drink V8 it is really filling and only 50 calories and it's good for you. From: MeBenton<@aol.com>

1- don't call it a diet, call it "healthy eating" 2- obtain a support system 3- set short term goals (one day at a time) 4- don't wear baggy clothes 5- don't deprive yourself, because it can cause binging From: Savannah & Austin <@adss.on.ca>

Please read this if you are serious about losing weight: Eat a high-protein, moderate to low carbohydrate and low fat diet. (For every gram of carbohydrates that you eat, your body will retain 3g of water, so a high carb diet will bloat you.) BUT, your brain needs carbs to function properly, so you must eat around 100g of carbs a day or you may experience light-headedness and dizziness. Eat for carbs (ex: one bowl of oatmeal per day and one starchy carb such as a baked potato or rice with another meal.) Also, you should eat carbs, whether starchy (rice or potatoes), or simple (fruit or vegetables) with your protein in order for your body to utilize the protein to its maximum efficiency. Protein = Muscle Growth. (3 to 4 half hour sessions per week of cardio are recommended to speed up your metabolism.)
Also, please make sure that you do drink lots of water because when you eat alot of protein you need the water to help your kidneys flush everything out and keep everything nice and healthy. (approx. 8-10 glasses per day will keep your system nicely hydrated) Plus, when you have enough water in your body, your skin will look better and you flush FAT out of your system. I promise you, give it a few weeks, (2-4) and you will notice a great difference From: LINGUINE1<@aol.com>

this is in response to teresa's suggestion that you should chew on ice when hungry. yes, chewing gum does make you hungrier, i've heard that too, but chewing on ice, especially in the summer time, helps create hairline cracks in the teeth. this can enlargen and expose the nerve, which is very painful! From: Lab E-Mail <@stclare.mec.edu>

Honestly, you need to EAT to lose weight. The key to losing weight is a sensible exercise regime and good, healthy food. Diets will not make you lose weight. For your body to function you must eat, and to lose weight you must eat. Try to think of yourself as 'living heathfully' not 'going on a diet'. From: RTHM99D<@prodigy.com>

If you have a lot of weight to lose, patience is key. DO NOT PUT YOURSELF ON A DEADLINE. You're losing weight for your life, so don't do it all for a special occasion. When the special occasions roll around during your weight loss, buy yourself a spiffy new outfit in your smaller size and FEEL GOOD ABOUT WHAT YOU'VE DONE SO FAR.
Take control of your life, including your eating habits. Look deep within yourself and find out why you overeat. If you think there's someone in your life that triggers your eating, don't let them do that to you. That's where taking control comes into play. They aren't the ones carrying around that extra weight, so why should they be in control of putting it on your body!?!? I think losing weight is simply an issue of mind over matter. Finally, be certain you're doing it for YOURSELF. From: Katie <@cysource.com>

I lost 100 pounds about five years ago and have been able to keep the weight off. For years I was in denial that I actually need to exercise, but that's been my lifesaver on keeping this weight off.
Also I've found if I'm down on myself or feeling depressed, I will binge uncontrollably. The secret is to really feel great about yourself, even if you are 100 pounds overweight. Sometimes it isn't easy, but think of yourself as wonderful and that you're doing something good for yourself by not eating that pan of brownies!! It works! Losing weight is hard work, and unless you think you're worth all that effort, it's not going to happen!! From: Katie <@cysource.com>

My dad is an avid walker and was always trying to convince me to start walking for exercise. I would go a few times a week and then quit. I hated it, it was too boring for me. The moral of the story? Find an exercise that you enjoy! I may hate walking, but I absolutely love the time I spend on a bike or stair stepper. From: Patrick S. <@sylvania.sev.org>

Strength training is very important to loosing weight. At least 3x a week, but not the same muscle groups 2 days in a row. Aerobic exercise is necessary to get the heart rate up (and very important), but strength training, which is most effective at building muscle, helps the body to burn more calories during rest. Stretching is also very important to keep muscles long and lean - not short and bulky. AnnSan From: Annette S. <@compsol.net>

Jill

Loose weight for you. If you try to loose weight for someone else, you may not succeed, but if you are doing it because you want to look fit and want to do things that you may not be able to do now you will have a greater chance of succeeding. From: Mohammed B.<@freenet.edmonton.ab.ca> Regards,

Doing excercise videos are etremely useful in weight losing. I do the same excercise tape every Monday, Wednesday, and Friday. Amd situps the other days.Get involved in any running activities, or sometimes works have sporty events to do.It's always good to have other excersicing stretches and routines. Good luck to all of you people trying to lose weight!Be confident! From: Mohammed B. <@freenet.edmonton.ab.ca>

Here's a tip: Don't beat yourself up if you binge, instead focus on the next day and realize that you are human. Realize that you have the power to assess today's situation and make a positive goal not to make the same mistake tomorrow. Natasha Botha From: natasha <@telusplanet.net>

It took me alittle over 2 years to lose 90 lbs. I read all kinds of books and talked to all kinds of people. I took alittle advice from many different sources. The bottem line is find what does work for you and stick with it. I know I can never go back to that 3 o'clock snickers and mt. dew. I don't miss it either I feel so good, it is now 5 years later and I have kept it off. What works for me is fruit till noon it is only in the stomach 30 min. a good and sensible lunch and dinner. Low fat women need some fat to help with her cycles. I also found weight lifting to help sculpt my body. It can be done just keep looking. From: ginger b. <@bellsouth.net>

Try exercising with your spouse/Friends. It will make the time go by faster.....And if they are doing it will want to make you do it/or do it better than them. From: KickinAce<@aol.com> --

When watching tv, change the channel or leave the room when those really tempting commercials come on, like pizza or resteraunt ads!!Especially when you are feeling hungry. Also watch exercise programs such as ESPN's Body Shaping or Flex Appeal, they give helpful hints and have enough beautiful bodies on the show for motivation! From: christy s. <@psu.edu>

Here's what I do to lose weight: Go vegetarian every other day. I eat food such as rice and beans(personal favorite), potato, broccoli, garlic breadsticks, spinach, and tofu. This way, you cut your fat intake dramatically especially if you meat is where most of your fat intake comes from. Also, I never drink sugary drinks(not even gatorade) and never eat cakes, cookies, candy bar, etc. Sugar will sabotage your body's ability to burn fat. From: First Last <@prism.gatech.edu>

Be aware of society's and the media's often warped interpretation of beauty. Remember: Advertiser produced, unrealistic bodies are there to create self-doubt and a feeling of ugliness and inferiority in the consmer (most always targeting women.) And in turn, the consumer buys the company's product... to lose weight, hide bulges, enhance your breasts, etc. Educate yourself on this topic, and strive to better your spirit, and your body will follow!! -kelly w. From: Kelly<@colby.ixks.com>

I have found a great fat free salad dressing that tastes much better than the horrible commercial concoctions. Try Consorzio Mango vinegrette (3 parts) mixed with Consorzio Raspberry vinegrette (1 part). I add a dash of balsamic vinegar, and sometimes a tiny speck of low(er) sodium soy sauce. It's great. I carry some pre-mixed in my handbag in a little bottle in case I wind up at a restaurant. No oils or fats, and no weird ingredients. These vinegars are way expensive in gourmet shops, but more supermarkets and other stores are carrying Consorzio now. (No, I am not an employee or stockholder, but I am glad to give this product free advertising). The bottled fat free dressings just pollute a fresh salad. This stuff is groovy. Add a speck of goat cheese and your salad is pure hedonism. From: Diane C. <@infi.net>

Be committed! Pray and ask God for help.From: Jacqueline E. H. <@hercules.liunet.edu>

This tip is for any kind of student: Whenever you get a craving, sit down and study for about 15 minutes, with a glass of water. By the time your done studying, the craving will be gone. Your G.P.A. will sky-rocket. From: Duff <@erols.com>

Work out SMARTER not harder. If you find you're eating a healthy, balanced diet and working out regularly but have reached a plateau - try adding interval training to your exercise routine. Investing in a heart rate monitor to make sure you are working at the proper level can spark your metabolism and get you to your target fitness/weight goals. I've been an aerobics instuctor and working out for years, but by adding Spin class with interval training using a heart rate monitor I have reached new heights of fitnes and new lows for weight! From: anonymous <@gep.ge.com>

A tip my doctor gave me: Don't drink anything while you are eating. He told me this will make you have to chew longer, fill you up faster, and make the meal more satisfying than if you are washing your half-chewed food down with liquid. I've been eating that way for about a month now and it really works. I have found that I eat much less but feel as though I've eaten more. From: RHONTX<@aol.com>

Actually, soup is good food but ya GOTTA MAKE IT YERSELF! It's not nearly as difficult as you would think. Take a pound of split peas, 2 quarts of water, 1 cup each of cut up carrots, celery and onion, bring to a boil, then simmer for about an hour. Soup. No fat and it will fill you up.

I am beginning to lose weigh and I have started eating all kinds of veggies and fruits, and I feel like King Kong. Make a batch of Ratatouille and you'll see what I mean. From: Chris E. <@dexma.com>

cultivating good eating habits is a necessity. Some bad habits include but are not limited to: eating in a hurry and/or eating while standing up (you don't realize how much you are eating), taking large amounts of food with you to the table with you, instead of alloting yourself a portion,and getting up to take more if you are still hungry, eating only in front of the t.v....if you have a bad eating habit (and this is often subconscious) the first time you fall into the habit, and acknowledge it, make a conscious effort to break the trend. It will get easier with time.
If you are a late night eater, I guarantee you that you will drop weight just by not eating close to your bedtime.
Diet saboteurs are abound, of the calculating or the inadvertent variety..you must be diplomatic, firm, and a little emotional when confronting a saboteur....what I think works best is this "listen i am not starving myself. Im just trying to watch what I eat. I am not happy at this weight and I dont feel healthy, If you were a friend you would support me on this. I find it difficult to be around you when you keep making negative statements directed at me and my dieting. Can you please stop doing that? I wouldnt do it to you if you were dieting" From: "succubus..<@empireone.net>

For a while I went to the Gym four times a week, but my committments changed and time became an issue. At first I cursed and fretted, but I found that restricting myself to eating food at certain times of the day has kept the overeating at bay. Snacking is the OUT! Mealtimes are 7:30,12:00, 16:00 (this is a programmed snack of fruit)and 18:30. Greetings from Australia! Martina. From: martina h. <@uow.edu.au>

Many doctors will tell people that it is a terrible thing to weigh yourself every day when you are dieting. The body's weight fluctuates around 3 pounds due to gaining and losing water..I have found that when I weigh myself every day when dieting it discourages me because I may find that one day I have lost 2 pounds..and then two days later I have gained 3 pounds! I weigh myself once a week and this gives me an idea of how much weight I am losing..if you stick to your calorie limit and don't exceed your fat limit every day that you eat, there is no reason to weigh yourself every single day.. I think it puts too much anxiety and pressure on the dieter. From: ChanLoom <@prodigy.net>

Some of the people who read this are shift workers. And as our bodies internal clock is regulated by daylight this causes havock with the hormones and digestion. Eat Llight on the Night Shift. If you are permanently working nights (commonly called the graveyard shift for a reason) try to avoid mixing dairy and meat. My experience is your body can deal with simpler foods with less stomache gas and pain to you. :) From: "Michelle S.or Greg<@interlinks.net>

It helps burn calories and it also helps improve the taste . Hope you can use this information as it seems to work for me . Another tip told to me by a dietitian is only eat fruit and fruit juices in the morning as it is easier to digest than heavier food there fore evaporating faster instead of turning to fat .Also the water content in fruit is very good for you . 1. I like to go to a thrift store and buy jeans in a size I really want to be. I went from a 16 to a size 10. My favorite activity was trying on smaller sizes. I was really excited when I started wearing my 14's and when my 12's almost fit. I helped me from cheating too just thinking about getting into a smaller size.
I would also ask myself " Do I want to eat this or be thin?" Being thin is always better than whatever you are craving at the time. I came to understand that some people can eat whatever they want and never gain weight. Sucess, I think, comes with the understanding that I can't eat that way. I need to be careful about what I eat. From: chris-srj1<@juno.com>

• DRINK 6-8 GLASSES OF WATER EVERY DAY - washes down metabolized fat
• EAT BREAKFAST, LUNCH, SNACK, DINNER, SNACK - will keep you from bingeing
• EAT LOW-FAT, HIGH FIBER, LOW CHOLESTEROL FOOD - keeps you healthy looking and feeling
• EAT ~ 1200 CALORIES A DAY - when you take in less calories than you work off, you lose weight
• EAT ~300C BREAKFAST, ~300C LUNCH, ~150C SNACK, ~300C LUNCH, ~150C SNACK - count calories you consume
• EAT 2ND SNACK BEFORE 8 p.m. - food eaten at night is with you in the morning
• IN YOUR BREAKFAST INCLUDE FOODS LIKE FAT-FREE COTTAGE CHEESE/ KASHA/ OATMEAL -has many vitamins
• IN YOUR LUNCH INCLUDE FOODS LIKE SALAD, SANDWICH WITH NON-FAT TURKEY/NON-FAT CHEESE
• IN YOUR 1ST SNACK INCLUDE FOODS LIKE AN APPLE/ A PEAR/ AN ORANGE/ GRAPEFRUIT/CARROTS
• IN YOUR DINNER INCLUDE FOODS LIKE SOUP, SALAD/ LEAN PIECE OF MEAT/BEANS - beans have lots of fiber
• IN YOUR 2ND SNACK INCLUDE FOODS LIKE PLAIN/VANILA FAT-FREE YOGURT - less sugar than in fruit yogurt
• WHILE EATING, DO NOT WATCH TV OR EAT ON THE RUN, SIT AND CONCENTRATE ON THE FOOD- fills you up
• EAT BREAKFAST, LUNCH AND DINNER 20 MIN EACH - when you eat fast, you become hungrier sooner
• USE SMALLER PLATES AND SMALLER SPOONS - makes you think you have more to eat
• ALWAYS LEAVE A SMALL PORTION OF FOOD LEFT ON THE PLATE - break the habit of leaving a clean plate
• INSTEAD OF DRINKING ORANGE JUICE, HAVE AN ORANGE - more fulfilling, less calories, more fiber
• KNOW A SERVING SIZE BY EYE - box of cereal is not one serving
• ALWAYS CHECK THE FOOD LABEL AND INGRIDIENTS - they do not lie
• IF YOU HAVE A CRAVING FOR ICE-CREAM/ CANDY BAR - imagine it on your butt because that's where it is gonna end up
• ENJOY THE FOOD YOU EAT, BUT KNOW THAT YOU EAT TO LIVE, NOT LIVE TO EAT
• EXERCISE 6-7 DAYS/WEEK/ 45min MINIMUM - make "me" time every day in your schedule
• KEEP CHANGING EXERCISES TO KEEP IT INTERESTING AND CHALLENGING - muscles burn calories
• THINK ONLY POSITIVE THOUGHTS - negative thoughts make you depressed and you are bound to give up
• WATCH TV 2HOURS MAXIMUM, WORK OUT ON A BIKE WHILE YOU WATCH -TV slows your metabolism down
• IT IS IMPORTANT TO REWARD YOURSELF IN THE END OF EVERY WEEK - buy something nice, not ice cream
• MAKE REWARDS REVOLVE AROUND ACTIVITIES, NOT FOOD - go out From: Eva2av<@aol.com>