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Hints and Tips

This page is dedicated from one to another and passed on to you, to help make your journey a successfull one. i hope these hints and tips and tricks will help you.

ok ladies, YOU CAN DO THIS
this is what i have learned :)
1. no quiting, no matter what
2. if u have a bad day, its a bad day, its over move on
3. this can be done but u have to WANT it
4. it WONT happen overnight, sorry lol
5. WE can do it, hang in there, its one day at a time, one meal at a time but
we can do it
i have been doing this for a long time, ive lost 107 and if i can do it
anyone can, i still have over 150 to go so im not 1/2 way yet but im going to
do this, i dont beat myself up if i have an over the points day, i just get
back to it, and tell myself, yesterday is gone but tomorrow is still coming
and i can get back on track.
i try to tell myself why im doing this
1. i want to look better
2. i want to feel better
3. i want to ride roller coasters and not be afraid that the bar wont close
4. i want to go in an airplane somewhere, and i dont want to have to ask for
an extention that i have heard about
5. i want to find mr right, ok i know hes out there and may love me heavy
6. i want to be able to do more with my kids, ok this list is not in order lol
ok so those are some of mine, believe me there are more but those are the
most important ones
well thats my .02 worth

Triumph over Snack Attacks
by Lynn Grieger, R.D., C.D.E.
We all face snack attacks: after work when the kids are hungry and we're frazzled from a hectic day; late in the evening while watching TV; on lazy weekend afternoons. We can control snack attacks with three easy steps:

Be prepared. Make sure you have healthier snacks on hand, and keep cookies and other high-fat, high-sugar treats hidden from sight in the back of the cupboard and refrigerator.
Use the food pyramid to fill in the gaps. If breakfast was cereal and toast, perhaps a midmorning snack could consist of fruit, yogurt or string cheese -- all items missing from breakfast. If you use this tactic, you won't be as easily tempted to choose high-calorie snacks, and you'll improve your nutritional intake at the same time.
Choose a satisfying snack. Do you want something salty? Sweet? Cold? If we can understand what type of flavor or texture we want, we're more likely to be satisfied sooner rather than later, after we've rummaged through the cupboards. Here are some ideas for healthy snacks:
To satisfy your sweet tooth:

Fresh or dried fruit

A frozen fruit-based sweet or other frozen treat

Frozen grapes or berries

Low-fat yogurts in exotic flavors: cappuccino, banana cream pie and even chocolate mint

If you're looking for something crunchy:

Plain, reduced-fat microwave popcorn. Sprinkle with Parmesan cheese for extra flavor.

Pretzels and low-fat crackers made with whole grains.

Bagel or tortilla chips. Make your own: Cut tortillas into pie-shaped wedges and slice bagels thinly. Place on a cookie sheet in a single layer, and bake in a 400-degree oven until toasted (5-10 minutes).

Baby carrots, celery sticks and jicama slices. Keep them ready to eat in the refrigerator.

Craving protein?

Low-fat string cheese or cubes of other reduced-fat cheese.

A hard-boiled egg.

Rolled-up slices of low-fat turkey or ham.

A hearty lentil or black bean salad for fiber and protein: simply mix rinsed and drained canned legumes with your favorite fat-free salad dressing.

If you'd rather sip your snack:

Blender drinks: Mix any combination of skim milk, yogurt, fruit juice and fruit in a blender.

Caffeine-free flavored teas.

We often mistake thirst for hunger: Try calorie-free flavored waters, or add your own flavor to sparkling water with a twist of lemon or lime, or even add fresh cranberries.

Sugar-free hot chocolate made with skim milk: It not only satisfies your sweet tooth, it adds essential calcium and vitamin D to your diet.
Bag a healthy snack:

Pretzels or plain popcorn in individual bags.

Cereal or granola bars that contain added calcium.

Reduced-fat or baked potato chips.

Snack in a bag: Mix your favorite types of dry cereal, and add a handful of raisins and a sprinkling of roasted nuts.

Think Positive
If you think you are beaten,
you are.
If you think you dare not,
you won't.
Success begins with your
own will...
It's all in your state
of mind.
Life's battles are not
always won
By those who are stronger
or faster.
Sooner or later the person
who wins
Is the person who thinks
he can.

That's such a great idea! I wanted to share what I did--to help me now get "inspired". My friend has this program called photo shop. He took my picture---and then put my face, on this skinny girl! I look like a model! hahaha---But, he printed it for me, and i have it on my fridge. I know ONE day- i will look like her. I love the way "I" look in this picture. It really got me thinking on how I can accomplish this journey!!
Just wanted to share----

For those late night snacks cravings, get something cold. like frozen grapes, or a big pickle (not the day before weigh in)lol
tip before weigh in day stay away from pizza, pretzels,salted crackers and tomatoe juice or anything high in sodium.
for a BIG 0 point butter i use Smart squeeze. It is squeezable butter and tastes just like country crock and you can have up to 5 TBS and zero points. the only draw back is you cant use it in recipes that call for butter that have to be baked. but you can use it on hot foods like corn on the cob.
Tip = when you are eating a salad put your salad dressing in a little bowl and just dip the fork tines into it (no scooping now) and then stab your salad. You would be surprised how much less salad dressing you will use and yet you get some with every single bite. either that or i order teriyaki sauce if the restaurant has it that way it is only 1 point but then again not before weigh in day because of the sodium it has.

Hi all - I just got back from my third Wednesday weigh in (Started August 1).

I couldn't believe it when the scale showed 2/10th of a pound gain. GAIN? I
looked at my leader like she sprouted wings and was flying around the scale.
I said, I stuck to the program EXACTLY. Well, I know I didn't eat anything
off program - kept my food journal, etc.

As I drove home, I began to think. What could cause this?

1. Last week was #2 meeting of my membership, so my first weight loss was a
fantastic 3.6 lb. loss - my body is adjusting to a new way of life; and
hoarding the weight because it is afraid of starving!
2. I am not drinking water
3. I did not eat my minimum 2 days this week (all other days I was just 2
points above my minumum)
4. Are too many of my points from carbohydrates? Perhaps - I have not
thought this was an issue but I guess for me, it is
5. Am I doing any exercising? Nope!
6. Am I correctly reading my program book? I had thought chicken was 1:1,
meaning 1 ounce was 1 point. Treated turkey the same way. I see now that it
is more, depending upon the type of meat
7. Am I over 40? *thanks ladies for pointing this out! This is the first
time I have tried to lose weight being over 40 (I am 41) and I can see I need
to do some things differently to see results!
8. Did I stay for the meeting? And learn and ask questions as to what I
could be doing wrong? No!
9. Can I see loss in inches, rather than pounds? Yes, I can definately say
I feel skinnier, and fiance says my "middle" looks smaller
10. Am I treating Beth healthier? Am I looking at foods I eat with more
clarity and understanding? Yes!
So, I realize now that I have some homework and planning to do - and will
persevere. It does not matter how bad the scale looks; I need to concentrate
on eating the most healthy foods I can, and losing weight over the long haul.
I admit that the postings here help a lot! Keep up the good work everyone
who lost this week - and for those of us who showed a gain or stayed the
same, this too will pass!

Sometimes you have a few points left over for the day and you just can't
figure out what you want....sweet??? salty??? Not sure???
Make your own snack mix. This is what I make, but yours can be just what you
Two kinds of cereal this week honey nut chex and puffed wheat
Pretzels broken up in pieces
Popcorn cakes broken up
Broken chips
You know if varies from one week to the next what I feel like or have in the
cabinet. All you do is count the points for each thing you toss in. Then I
figure how many cups are in the bowl. Lets say there are 8 cups of snack
there and it all totaled up to 24 points (just an example) then I would
know each cup was 3 points. Quick to grab and just the way you like it.
Happy Snacking all.
PS Katy will send you some more when I come up with them. I am having a
blast with this WW lifestyle. I kinda make it a game, try to get the most
bang for my points. I hope I keep the momentum. Take care.

One good tip I use is I no longer eat bread except on a rare
occasion--instead I use low fat corn or flour tortillas in its place--you
dont need things like mayonaise on sandwiches because they arent as dry and I
shave points because of that and the tortillas are only 1 point as opposed to
2 points per bread slice.
I enjoy your discussion group

Switching Gears To Help Speed Up Your Weight Loss
by Greg Landry, M.S.
Exercise Physiologist
If you're like most people, finding time to exercise can be a real challenge.
When you do find a window of opportunity, you want to get the most out of the
To help you maximize your weight loss and fitness results, include
"intervals" in your exercise routine. These are fat-burning, brief periods of
aerobic exercise slipped throughout your regular workout.
For example, if you're walking, you would do a one minute interval of faster
walking about every five minutes throughout your exercise session.
Here's one scenario:
You start with your normal three- to five- minute warm-up. Then five minutes
into your workout you do your first interval: One minute of faster walking...
or jogging, if you're up to it. At the end of that minute you should be
"winded." So you slow down to your normal exercising speed for the next four
minutes; then your fifth minute is another 60-second interval.
This pattern continues throughout your exercise session.
You'll derive several benefits from inserting these metabolism-boosting
intervals into your exercise program:
Intervals can help you to get past a weight loss plateau.
Intervals increase your aerobic fitness level by "pushing the envelope."
While doing your interval you cross the anaerobic threshold into anaerobic
metabolism, forcing your body to become conditioned to more intense exercise.
Your increased level of fitness means that a given level of exercise will
feel easier and that you will be able to exercise at a higher intensity which
"burns" more calories.
Your increased level of fitness also means that you will be less fatigued
from daily activities and you'll have more "energy" throughout the day.
Intervals increase your basal metabolic rate (BMR), causing you to burn more
calories 24 hours-a-day.
Intervals cause you to "burn" more calories during your exercise session and
for several hours afterwards.
Intervals will tone the involved muscles to a greater degree than your
regular aerobic exercise would.
Intervals can make your exercise less monotonous and help the time pass more
Intervals will energize you!
If you'd like to put a little excitement into your exercise, and you're
looking for better results, give intervals a try!

I just wanted to send out again since there are many new people. Something I do around the house, to make counting pts easier. I took a black marker- and actually wrote on the milk carton- bread package- things in my pantry- refridge etc. I know after time you memorize it---but for the things you only use once in awhile, or the things you have that "mental block" on. It could come handy?!
Just wanted to pass along a tip that i found helpful!
PS...tonight is my weigh-in. I missed last
i'll let ya all know how i do. Keep yer toes crossed for me!!!
Thanx's Y

seperating everything i could into single serving resealable baggies with the points marked on them. (then i store all the little baggies in one large baggie.)
Amen to this! This is one of the best things I used to too, and now that I have been playing with the same frickin frackin pounds for the whole summer I think i should do it again :)
Another thing I like to do it have a "cook a-thon" I chose like
5 recipies, double and freeze in dinner sized portions.. then i
have tons to choose from to cook dinner and I am less likely to
go out and for me going out = bad... I am too tempted...
Kelli Kish * * AIM - kelbel136

20 Tips for Staying on Your Diet over the Weekend

1. Plan what you're going to make for every meal and make sure you have all the ingredients before the weekend gets here. That way you don't have to go to the store and get tempted to pick up unhealthy snacks at the last minute. Always have fresh veggies and fruit in the fridge for snacking, as well as nuts.

2. Opt for raw veggies and fruit to munch on such as celery, green pepper slices, broccoli, cauliflower, apples, pears, apricot slices, strawberries and other fresh berries. Make salads and drink lots of water. Eating a small salad and drinking a full glass of water before meals. That will help you feel full so you don't eat so much.

3. Make a point of exercising at least 20 minutes a day. A nice long walk in the fresh air gives you lots of energy, and it's a great opportunity to invite a loved one or a friend you need to catch up with.

4. Keep a journal and write down everything you eat -- amounts, when and so on. Try to express your feelings on pen and paper and see what patterns you can map over a period of a few weeks.

5. Find a diet ''buddy.'' This is someone you can call when you reach a low point or when you want to motivate each other.

6. On a certain message board there is a thing called the weekend challenge. You give yourself an imaginary $500 on Friday morning, and then you deduct $25 every time you cheat on your diet over the weekend. Some people actually take the cash remaining (divided by 10) and stash it away for new clothes as a reward for weight loss.

7. If you have a party to go to, allow yourself the extra calories by eating less the rest of the time. If your family typically wants high-fat fast food, talk them into something else. This is a permanent deal. You will feel so much better Monday morning if you choose wisely over the weekend.

8. If you go to a party, volunteer to bring a green salad or a healthy appetizer. That way you know you will have something good things to eat. Also you can make a low-fat cake if you have to bring dessert.

9. Plan regular snacks into your daily schedule. Make it a habit to have two healthy snacks during the day. If you are running around on errands and you don't have the structure of your work schedule, it doesn't mean you can't plan to have your breakfast, lunch and dinner at the same time as always and fit those snacks in too.

10. Microwave popcorn is very satisfying, and there is very little guilt to go along with it. It is a good mainstay for the cupboard. Also, keep salsa in the house. It is healthy, and extremely low in fat, yet spicy enough to interest the taste buds. With baked tortilla chips it is a perfectly acceptable way to combat the munchies.

11. Sometimes if you like to have a ''buffet''-style dinner on the weekends. You can serve an array of healthy food and everyone can pick and choose what they want. The kids really like this because they can get what they want. Try to have veggie trays made with low calorie dressing (broccoli, carrots, celery, cucumbers, green beans, peppers and cottage cheese, a lean meat and bread sticks.

12. Make sure that you eat a healthy breakfast and lunch on Saturday and Sunday; that way you don't overdo it later when temptation or cravings strike.

13. Get a good workout over with in the morning so that you can enjoy the rest of the weekend guilt-free.

14. Stock up on healthier versions of your favorite treats, such as Wow chips and sugar-free Popsicles. That way you can eat almost as much as you want and know that you're not blowing your diet.

15. Make fitness a fun part of your afternoon. Involve your whole family to get out with you, maybe take a hike. That way you can get plenty of exercise into your day, and you don't have to worry about what you eat.

16. Go out with a friend for a big healthy salad. This way you fill up on something healthy while doing something social. Maybe afterward you can burn some calories shopping.

17. Use the weekend to make food for the week. Bake healthy breads that last the entire week, and make a healthy veggie stew that can be frozen into more than one meal. Keep yourself surrounded by nutritious meals and you'll get used to it. After a while, eating fast food seems gross.

18. Stock your fridge with yummy but not-so-bad-for-me treats every Friday night: frozen grapes, frozen blueberries, skim milk and chocolate syrup, veggies and low-fat cottage cheese dip, and so on. That way, when you're watching the cooking channel and salivating, you'll have something to nibble on.

19. Maybe let yourslef have one night of ''bad'' food, which some dieticians say is just fine on a healthy diet. Every Saturday, go out with your family and let yourself eat whatever you like. Knowing that you have this night to look forward to can keep you under control all week.

20. Stuff your purse with healthy goodies and take it with you when you run errands, go shopping, do stuff with the kids, and go to the movies. If you've been nibbling on pretzels or cherry tomatoes, you might notice that you are less likely to pull into a drive-thru or buy diet-wrecking snacks.

The secret to dieting? Get moving!
by Liz Neporent

Do you ever wonder, "Which of those high-protein, zero-sugar, low-carb diets I keep reading about will give me the best results?" For most of us the promise of painless, instant and amazing weight-loss diets dangles, like a piece of low-fat carrot cake, in front of our noses. The results sound simply irresistible.

As we've told you many times in this column, fad diets are the weight loss equivalent to spinning your wheels in the sand. Although you may see some short-term results, 95 percent of dieters give in to temptation and regain all of their weight in less than a year. So what really works? Well, eating moderately, sensibly and realistically can help for sure. But if you're really serious about dropping pounds permanently, ya gotta get your fanny off the couch and burn some calories.

That's right, exercise is by far your most effective strategy for both losing weight and maintaining weight loss. Indeed, the 1997 National Weight Control Registry (sponsored by the University of Pennsylvania Medical Center) surveyed thousands of people who had lost significant amounts of weight and kept it off for a long period of time. Respondents overwhelmingly reported that moving more was one of the primary keys to successful, permanent weight loss. Here is a synopsis of what the registrants had to say about creating an exercise program that helps you reach -- and more importantly, maintain -- your goals:

Eighty percent of the respondents used walking as their primary source of activity. Though walking is low-tech and short on razzle-dazzle, its simplicity is what makes it so effective. You can walk virtually anytime, anywhere, with minimal equipment, preparation or risk of injury. The average successful registrants burned an average of 1,000 calories a week through walking.
You don't have to do all of your exercise at once. Large numbers of registrants regularly did four sets of 10-minute bouts of exercise spread throughout the day. Parsing out your activity into short, frequent stints of exercise can be just as effective as doing a single long workout provided you burn an equivalent number of calories.
Exercise a lot. The average registrant reported burning about 2,800 calories a week through exercise. That hefty burn was achieved through a combination of walking (as mentioned above) and other, relatively strenuous "cross training" activities such as biking, hiking, running and gym workouts.
The better shape you're in, the harder you can push yourself. A significant number of registrants reported that, as they lost weight, they added in higher-intensity workouts regularly. That doesn't mean you need to drive yourself to the brink of exhaustion every workout, but it does means that several times a week you should push yourself so that you work up a good sweat and feel moderately out of breath during your workout. Of course, when you first start out this may not be possible. It may take several months for you to be in good enough shape to up your workout intensity.
Add activity into your life any way you can. Those who have won the long-term weight-loss war seem to take every opportunity to get up and go. They take their dogs for long strolls, work in their gardens, and pass up a ride in the golf cart in favor of a walk around the greens.
Exercise regularly but don't let it take over your life. Ninety-six percent of the registrants exercised regularly but did not consider themselves exercise-obsessed. By contrast, only 22 percent of the general population reports exercising on a regular basis.


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