There’s Always Room for Diet Jello

It’s that easy. A great desert with very few calories and no carbs. Top it with real whipped cream (no sugar added) and you’ve maintained the low carb diet and given yourself a nearly decadent treat. Diet success is spelled J-E-L-L-O

TODAY: HEAD TO A PARK AND DOUBLE YOUR WALKING DISTANCE.

20 Minutes Till Full

I ate at one of those “New American Cuisine” restaurants a while ago where the plates are large and the portions are beautiful but small. I’ve also noticed that those places also make a meal an event by drawing out the service over an hour or more. I ate well, though not much and it turned out I was full. It was the perfect demonstration of what you may have heard before. Namely, you won’t feel like you’ve had a satisfying meal until your brain tells you. It turns out that it takes 20 minutes until your stomach sends that signal. So slow down, even take a break mid meal to let the time pass. You’ll find that you will feel full on less. Maybe try eating with someone you like to talk with and share in conversation rather than calories. Your life will be fuller too.

TODAY: SPEND AT LEAST 20 MINUTES EATING YOUR MAIN MEALS.

750 Calories Less Should Do It

I told you yesterday to start making some small changes. Well a study published in the New England Journal of Medicine shows that reducing  your daily intake by just 750 calories and increasing your exercise level is the best way to maintain a diet. It also lets you lose weight gradually. Amazingly, any combination of diet types works. Click here to watch the story as it was reported on the NBC Nightly News.

Again I’ll nag you… eat less, exercise more.

TODAY: ADD AN EXTRA 10 MINUTES TO YOUR EXERCISE TIME

Hold The Mayo… It’s A Start

Losing weight is a state of mind. You have to make some changes to see some changes. (In your weight) Little things can add up. Like mayonnaise. Some people cringe at the thought of adding mayo to a sandwich. It will get you kicked out of some delis. But if you use it, cut it out or cut back. A serving on a sandwich can be 50 to 100 calories. Mustard, on the other hand is only 11. I know, they’re not the same, but with some adaptation, you won’t miss the mayo.

Then take it a step further and look at what other small things you can do to reduce calories. Then some small exercises too. Remember… “eat less, exercise more.”

TODAY: MAKE SOME SMALL CHANGES.

Melon Season Is Very Satisfying

I picked up a big watermelon at the produce stand on Friday. Two dollars and fifty cents went a long way over the past three days. Loads of satisfying natural sugar, refreshing cold liquid that dripped all over the place while munching on the triangle wedges. Though it seems that it’s a splurge that would blow a diet, it turns out that the whole melon probably had less than 1000 calories. Some references even list watermelon as a negative calorie food, which is of course a mythical food. Even at a little over 300 calories a day it  wasn’t bad for the diet at all.  The refreshment and flavor was a perfect accent to a summer weekend. I think I’ll treat myself again next Friday.

TODAY: SET A SMALL EXERCISE GOAL FOR EACH DAY THIS WEEK THAT YOU CAN MEET.

Variety Is The Spice of Exercise

I know I nag about walking a lot. It’s really the easiest beneficial exercise to do and it takes no special equipment. But you do need to do other exercises as well. If you think about it you probably have other exercise options available as well. Maybe an exercise bike in the basement or garage. Or maybe someone you know has a rider or exercise machine they bought from one of those infomercials. If you have something like that available… USE IT.

For example:

• Do one 10 minutes session on a stationary bike for a good cardiovascular workout.
• Then do one of your ten minute sessions doing sit-ups and push-ups. (Even if you have to cheat some on them) leg lifts, crunches and some stretches. They will all add to your strength and flexibility.
• You don’t need to have a set of dumbbells to lift weights. Fill a couple of milk jugs with water and I bet you have one of those grip springs somewhere too. Do different things to different muscle groups. After a few 10 minute sessions, you’ll feel some muscles you weren’t aware of before and actually start feel healthier too.

TODAY: DO SOME DIFFERENT EXERCISES

Control Portions to Control Weight

Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.

• Start by using a smaller plate.
• Don’t fill it to overflowing.
• Never have seconds.
• When you get full DON’T KEEP EATING.

You CAN leave food on the plate. Nobody will yell at you if you do. But if you keep eating too much, I’ll raise Kane!

TODAY: START EATING SMALLER PORTIONS OF EVERYTHING.