Get the facts and have a plan & you can lose weight. The number one place to start is learn to read food labels. Have you check them out yet? They are life changing. You can choose a yogurt that is 60 calories or 200 calories! That makes a big difference in calorie intake for one day and makes a difference in how you lose weight. Look at the serving sizes on all products that you buy and make sure HOW MANY calories you are eating. Have a goal to hit 1500 calories a day.
Drink lots of water – water makes a great difference in your ability to lose weight – water helps flush everything and keeps everything moving! Water is a must 6 to 8 classes a day.
Learn to LOVE veggies! They are the best for you! Peppers, cucumbers, squash, asparagus, broccoli, cauliflower, celery, carrots, peas, zucchini, Brussel sprouts, tomatoes, spinach and so many more! Learn to love then and have 3 servings a day. Get your FRUIT in! Berries are the best! Blueberries, strawberries, raspberries, blackberries, bananas, apples, pears, peaches, grapes, pineapple and so many more! Have 2 servings a day!
LEARN about protein! We all need protein and it is in many things! Eggs, lean meat, peanuts, almonds, walnuts, cashews, seafood, shrimp, tuna, beans, dairy, cottage cheese, cheese sticks, yogurt, and more!
Loosing weight is hard but it is worth it – learn your food labels and eat your veggies, fruits and protein and you are off to a great start!
Did we make a healthy choice about how much sleep we got last night? Sleep matters and the wrong choice can hurt our body and our health.
Did we make a healthy choice about exercising today or yesterday? Exercise matters and not doing it will hurt your body and your health.
Did we make a healthy choice about what we ate today or yesterday? Your food choices matter and picking the sugar and the fatty foods over the veggies and protein will hurt your body and your health.
Did we make a healthy choice about dealing with stress? Or dealing with an injury or a sickness? These all have an impact on our lives – our bodies – our health.
Decide to make healthy choices about your life and for your family.
- Listen to yourself next time you start to describe a certain food that you “love” to someone else. STOP the love affair with food.
- You Do NOT have to eat food just because it is in front of you.
- Look at food as fuel for your body to live – you must give it proper nutrition or else you will have health issues one way or another.
- Don’t give all your power to food. Who is in control of your OWN life? You or FOOD?
- STOP feeding your emotions – feel your emotions and work thru them. Deal with your stress – do not eat your way around the stress because that will NOT make the stress go away – it only adds to it.
- Learn to help others by saying no to the cookie…. If you say no that could inspire someone else to say no too!
- Saying no to the piece of cake at the Birthday party is not RUDE. Just say no thank you!
- There will always be a reason to over eat and to allow yourself to NOT be accountable for what you eat.
- Get over using Birthdays, holidays, graduations, births, funerals, going away parties, weddings and whatever other EVENT you can think of as a REASON and excuse to over eat. How will you lose weight if you have to wait for a time when none of these things exist?
- If you don’t stand up to FOOD right now – when will you?
- Park away from buildings in the parking lot when going to the store, mall or movies.
- Always take the stairs whenever you can.
- Take short breaks throughout the day and have an exercise band with you at work.
- Work the arms on your break.
- Take a short walk on your break.
- Ask a friend to walk with you and be accountable to each other.
- Get up and clean out a closet during commercials if you are watching television.
- Do sit ups during commercials.
- Sit on your exercise ball while watching television.
- Do arm circles while watching television.
- Go walk the mall without your money!
51 g fat (17 g saturated)
2,250 mg sodium
37 g carbohydrates19. Worst Supermarket Meal: Marie Callender’s Creamy Parmesan Chicken Pot Pie
64 g fat (24 g saturated fat)
1,440 mg sodium
18. Worst “Healthy” Sandwich: Blimpie Veggie Supreme (12″)
56 g fat (33 g saturated fat)
2,831 mg sodium
96 g carbohydrates
18. Worst Kids’ Meal: Chili’s Pepper Pals Country-Fried Chicken Crispers with Ranch Dressing and
82 g fat (15 g saturated)
1,980 mg sodium
56 g carbohydrates
17. Worst Fast-Food Chicken Meal: Dairy Queen 6-Piece Chicken Strip Basket
67 g fat (11 g saturated fat)
2,910 mg sodium
16. Worst Salad: T.G.I. Fridays Pecan Crusted Chicken Salad
Fat: unknown (The company refuses to disclose the nutritional content of the food they’re serving you.)
15. Worst Breakfast: Bob Evans Stacked and Stuffed Caramel Banana Pecan Hotcakes
77 g fat (26 g saturated; 9 g trans)
2,259 mg sodium
198 g carbs
109 g sugars
14. Worst Fish Entrée: On the Border Dos XX Fish Tacos with Chipotle Sauce and Refried Beans and Rice
159 g fat (36 g saturated)
184 g carbohydrates
5,390 mg sodium
13. Worst Dessert: Romano’s Macaroni Grill Dessert Ravioli
74 g fat
33 g saturated fat
1150 mg sodium
223 g carbohydrates
12. Worst Surf and Turf: T.G.I. Friday’s NY Strip & Shrimp
(no other nutritional information available)
11. Worst Chinese Entrée: P.F. Chang’s Tam’s Noodles
1, 678 calories
93 g fat (17 g saturated fat
10. Worst Mexican Entrée: Chili’s Buffalo Chicken Fajitas with The Works
(Ranch Dressing, Guacamole, Sour Cream, Cheese, and Pico de Gallo + 4 tortillas)
117 g fat (31 g saturated fat)
5,690 mg sodium
9. Worst Burger: Chili’s Smokehouse Bacon Triple-The-Cheese Big Mouth Burger
with Jalapeno Ranch Dressing
150 g fat (53 g saturated)
110 g protein
4,900 mg sodium
8. Worst Sandwich: Quizno’s Tuna Melt (large)
175 g fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg sodium
7. Worst Chicken Entrée: Romano’s Macaroni Grill Primo Chicken Parmesan
148 g fat (53 g saturated fat)
4,440 mg sodium
126 g carbohydrates
6. Worst Ribs: Outback Steakhouse Baby Back Ribs (full rack)
(no other nutritional information available)
5. Worst Pizza: Uno Chicago Grill Chicago Classic Deep Dish Pizza
162 g fat
123 g carbohydrates
4,470 mg sodium
4. Worst Starter: Uno Chicago Grill Pizza Skins (full order)
155 g fat (50 g saturated)
3,600 mg sodium
3. Worst Pasta: Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce
128 g fat
207 g carbs
5,290 mg sodium
2. The Worst Food in America: Baskin Robbins Large Chocolate Oreo Shake
135 g fat (59 g saturated fat, 2.5 g trans fats)
263 g sugars
1,700 mg sodium
1. Worst “Healthy” Sandwich: Blimpie Veggie Supreme (12″)
56 g fat (33 g saturated fat)
2,831 mg sodium
96 g carbohydrates
Saltiest Breakfast Food 2009
Denny’s Meat Lovers Scramble
3,180 mg sodium
66 g fat (29 g saturated, 0.5 g trans)
Saltiest Dessert 2009
On the Border Sopapillas
1,320 mg sodium
56 g fat (13 g saturated)
Chili’s Chocolate Chip Paradise Pie with Vanilla Ice Cream
78 g fat
215 g carbs
Chili’s Awesome Blossom
203 g fat
194 g carbs
6,360 mg sodium
Worst Fast-Food Chicken Meal
Chicken Selects Premium Breast Strips from McDonald’s (5 pieces) with creamy ranch sauce
(4.5g trans fat)
48 g carbs
On the Border Grande Taco Salad with Taco Beef
102 g fat
78 g carbs
2,410 mg sodium
Quizno’s Classic Italian (large)
82 g fat
3,750 mg sodium
106 g carbs
Worst “Healthy” Burger
Ruby Tuesday Bella Turkey Burger
71 g fat
56 g carbs
Guinness Extra Stout (1 bottle)
14 g carbohydrates
Worst Mixed Drink
Long Island Iced Tea
40 g sugars
Most Sugar-Packed Cookie
Dunkin’ Donut’s Oatmeal Raisin Cookie
51 g sugars
Most Sugar-Packed Cereal
Quaker Natural Granola: Oats, Honey & Raisins (1 cup)
30 g sugars
Most Sugar-Packed “Healthy” Food
Panera’s Pumpkin Muffin
47 g sugars
Most Sugar-Packed Sandwich
Subway’s Foot-Long Sweet Onion Chicken Teriyaki
38 g sugars
Worst in Trans fat Boxed Dinner
Kraft Macaroni & Cheese (1 serving)
4 g trans fat per serving
710 mg sodium
19 g fat (5 g saturated)
Worst in Trans fat-Frozen Breakfast
Jimmy Dean Sausage, Egg, and Cheese Croissant Sandwich (1 sandwich, 128 g)
3.5 g trans fat
740 mg sodium
29 g fat (9 g saturated
Worst “Healthy” Bread
Arnold Whole Grains Health Nut (2 slices, 86 g)
4 g fat (0 g saturated)
4 g fiber
I Can’t Believe It’s Not Butter! Original (1 Tbsp, 14 g)
10 g fat (2 g saturated, 2.5 g trans)
90 mg sodium
Worst Frozen “Healthy” Entree
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g)
9 g fat (1 g saturated)
600 mg sodium
29 g sugars
IHOP Big Steak Omelet
(No additional nutrition information available)
Worst Combo Meal
McDonald’s Deluxe Breakfast
64 g fat (22 g saturated)
2,325 mg sodium
160 g carbs
Worst Light Beer
Samuel Adams Light (12 oz bottle)
10 g carbohydrates
Single Classic with Everything
24 g protein
37 g carbs
19 g fat
7 g saturated fat
Chicken BLT Salad with Honey-Mustard Dressing
35 g protein
30 g carbs
44.5 g fat
12 g saturated fat
6 oz Grilled Top-Round Steak, Baked Sweet Potato, and Ear of Corn with pat of butter
56 g protein
21 g fat
9 g saturated fat
6 oz Grilled Rib-Eye Steak, 2 cups French Fries, and ½ cup Broccoli
52 g protein
60 g fat
21 g saturated fat
1 oz cheddar cheese with Triscuits
5 g sugars
15 g sugars
Not this either
McDonald’s Quarter Pounder with Cheese
26 g fat
Burger King Whopper with Cheese
48 g fat
Trying to find a quick fix or an easy road to weight loss will frustrate you and lead you right back to another “new beginning of trying it one more time”.
Let’s get off the roller coaster of fad diets and make some real changes in our lives. We all truly do have the power within us to make better choices with our eating and with our exercising.
There is trend for most women to pick the latest and greatest diet that they hear about on the news and then lose some weight for a few weeks or even maybe for a few months. But then they decide to go off the diet and gain it all back very quickly. Back on the roller coaster….
A life style change should include a new healthy way of eating and having exercise as part of our daily life. Learning to eat in moderation and not in response to our emotions would solve this love affair with food! Let’s put food in its place. Don’t give it so much power over us!
Try eating small portions of 200 or 300 calories 5 or 6 times a day of healthy foods. (1500 calories of day) Fruits and veggies. Chicken and fish. Yogurt and cottage cheese. Cheese sticks, peanuts, almonds, salads, peanut butter, and the list of really good food choices does go on and on.
Try looking at exercise as something for your health that needs to be done every day. You have to brush your teeth every day for your health. You have to bath every day for your health. Let’s exercise every day for the health of it. Make the time for it – write it in as an appointment that you can’t miss just like going to a doctor’s appointment. Why not make time for something for that could truly save your own life.
Once you meet your goal of weight loss by eating the small portions of food mentioned above, then you just increase your calories of these really good for foods and eat at healthy level. You may have a treat once awhile! But learn to do it in a healthy way.
Eating fast food really should stop. Why bring it back after you met your goal? Eating a gallon of ice cream really should stop because that is an old bad habit when you allowed food to rule you. Life style change means YOU HAVE to permanently change SOME things in your life to keep the weight off.
You have to change your eating habits permanently – this does not mean you can’t ever have a piece of pizza – BUT it does mean you can have one piece and not 4 pieces at the same time ever again. Smart choices need to be made every day.
You have to change your habits about exercise permanently. Exercise needs to be a part of your life that you don’t talk yourself out of for whatever reason may come up in life. Exercise should not be last on the list for the day. It should not be looked at like something that you will just see if there is time for today. Make the time.
If you really want to lose weight – you will. Are you ready this time and will you go all the way and make it a LIFE STYLE CHANGE?