USA Today's Top 25 Weight Loss Tips & a Sunday Funny!

USA Today's Top 25 Weight Loss Tips

1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

WEIGHT-LOSS CHALLENGE: Lose the excuses to get in shape

SUCCESS STORY: Tom Slater lost more than 100 pounds

5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

11. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.

14. Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

15. Pace, don't race. Force yourself to eat more slowly and savor each bite.

MORE TIPS:Weight-Loss Challenge

16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally.

18. Adopt the motto "after 8 is too late" for snacks after dinner.

19. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.

21. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

22. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.

23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

24. Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.

25. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. Buy a CD or DVD you've been wanting or go out to a movie with a friend.

Read more on the USA Today website.

At-Home Workout Systems To Get You Motivated!

By special request, here is a list of some new favorites, all-time favorites, favorite systems, favorite instructors, and category favorites! All linked to my reviews:

New Favorite Workouts:

Jessica Smith 10 Minute Solution: Ultimate Bootcamp, 2010 (Love Jessica, good variety)

Cardio Pump Fusion, Brook Benten, 2009 (Love Brook, fun cardio)

Exercise TV Lose Weight in 8, Kathy Faulstich, Kenny Kane, Paul Vincent, 2010 (Unique)

Hollywood Bootcamp 4X4, Paul Katami, 2010 (love Paul, tough & fun!)

ASAP Hardball Conditioning, Paul Katami, 2010 (love Paul, tough & fun!)

Super Fit Bod!, Amy Dixon, 2010 (tough & fun!)

The Firm Express, 2011 (great all inclusive system- tons of variety & time options)

All Time Favorite Systems:

Barry's Bootcamp Fat Blaster, Barry Jay & Cindy Whitmarsh, 2008 (tons of options, cardio splits!)

Supreme 90 Day System (fabulous workouts-huge bang for your w/o minutes!)

Tracey Staehle Total Body Bootcamp, 2011 (LOVE this set, tough but fun!)

The Firm: TransFIRMer System (BSS4), 2005 (fun solid workouts)

Barry's Bootcamp 5 Day Academy, Barry Jay (TOUGH, tons of options, cardio, strength, treadmill)
URX-MT, JB Berns, 2011 (LOVE the intense workouts w/ virtually NO impact!) 

Tried & True Favorites I Love:

Results Fitness: 10 Days to a Better Body, Cindy Whitmarsh, 2008 (UB + cardio & LB + cardio)
Custom Fit Interactive Training, David Snively, 2005 (TONS of variety!)
In The Ring, Amy Bento, 2008 (great kickboxing! Lo impact/ hi intensity)
Firm Jiggle Free Arms, Stephanie Huckabee, 2004 (UB + cardio)
Bikini Bootcamp, Jeanette Jenkins, 2008 (tough C+S, love Jeanette!)
Extreme Burn, Mike Donavanik, 2011 (TOUGH) 

Pilates & Yoga:

Element: Total Body Pilates With Mini Ball Kit, Lisa Hubbard, 2011 (great addition of the mini ball)

Kettlebody by Brook Yoga Burn, Brook Benten, 2011 (great active flowing yoga routine!)

Yoga Meltdown, Jillian Michaels, 2010 (toughest yoga workout Ive ever tried!)

Hot Body Yoga, Denise Austin, 2010 (great addition of light dumbbells

Instructors I love: 

Jessica Smith (have tried all but 1 of her w/o's and love them all!)
Brook Benten (not even a fan of kettlebells but absolutely love HER kb w/o's!
Cindy Whitmarsh (love them all!)
Jeanette Jenkins (love her bubbly personality and I love her bootcamp workouts)Stephanie Huckabee (love her, but her PowerFit w/o's didnt do much for me. Hoping she puts out more Firms soon!)

Core Workouts: 

10 Min Solution Quick Tummy Toners, Jessica Smith, 2008 (all great core w/o's, varitey, and the Bikini Belly segment is my all time fav core w/o)
Jazzercize Dancin Abs, Shanna Missett Nelson, Young McCarthy, 2009 (fun & active)

Crunch Free Xtreme Abs, Jackie Warner, 2010 (no crunches & Jackie rocks!)

Diet Tip Keep Almonds Handy

advice from yoga & pilates instructor KRISTIN MCGEE: KEEP ALMONDS ON HAND

We all know what it's like to be out on-the-go, totally hungry with no healthy options in sight. That's why Kristin McGee, a celebrity yoga and Pilates instructor whose clients includeTina Fey, Steve Martin, Christine Taylor Stiller, LeAnn Rimes, and Bethenny Frankel, recommends packing an Altoids-sized container of raw almonds with you at all times. A small portion of any raw nut helps to keep your blood sugar stable.

"The perfect portion size of about 22 almonds, 15 cashews, or eight walnut halves will fit in one, and studies have proven that people who eat nuts weigh less and eat less overall," McGee says. "The belly-slimming monounsaturated fats are excellent, and each type of nut has great benefits—walnuts have omega-3s and almonds are high in vitamin E. Plus, a little Altoids tin can fit in a purse pocket anywhere, so there's no excuse!"

Article & Image courtesy of Shape, read more on the Shape website.

Two Diet Tips

advice from healthy lifestyle coach ANDREA METCALF: EAT PROTEIN WITH EVERY MEAL

Whether it's meat or a vegetarian protein like tofu or beans, Andrea Metcalf, a healthylifestyle expert and author of Naked Fitness: The Proven 28 Day Weight Loss Program for a Slimmer, Fitter, Pain-Free Body, says that protein at every meal is a must for keeping away those hunger pangs. "Eat protein with each meal to stave off cravings," she says.

Article & Image courtesy of Shape, read more on the Shape website.

ADVICE FROM FITNESS EXPERT KATHY SMITH: LISTEN TO YOUR HUNGER

Even if you can't fully change your diet for the better, one simple way to lose weight is to eat just a little less. And the easiest way to do that is by listening to your hunger. Kathy Smith, creator of the "Ageless with Kathy Smith" DVD line, says to eat slowly, savor every bite, and pay attention to when you begin to feel full—otherwise you can consume more calories than your body needs at each meal.

"When you get the signal that you’ve had enough, sprinkle salt on the rest of your plate to avoid nibbling on the leftovers, " Smith says. "Those little bits of calories can add up quickly over the week."

Article & Image courtesy of Shape, read more on the Shape website.

Diet Tip Dont Buy Diet Food

Advice from weight watchers spokeswoman JENNIFER COHEN: DON'T BUY DIET FOOD

Jennifer Cohen, Weight Watchers’ spokeswoman and author of No Gym Required,warns to not just choose foods because they're marketed as "good for weight loss." Instead, choose what foods you're going to eat based on their nutritional value and healthbenefits. By eating healthy foods that are rich in nutrients, you're sure to lose weight pretty effortlessly.

"Before you plan a shopping trip or order out, look up the nutritional value of the foods you're considering and ask yourself if your list matches up with your needs and goals," Cohen says.

Article & Image courtesy of Shape, read more on the Shape website.

Diet Tip Eat a Salad Every Day

Advice from yoga expert MANDY INGBER: EAT A SALAD EVERY DAY

Can losing weight be as simple as eating a salad for lunch every day? Mandy Ingber, the creator of Yogalosophy and celebrity yoga instructor to Jennifer Aniston, Kate Beckinsale, Ricki Lake, Brooke Shields, andHelen Hunt, thinks so.

"Replace your lunchtime meal with a large salad loaded with healthy greens," Ingber says. "If you are a meat-eater, add some lean protein. Load your salad with avocado, nuts, and all sorts of veggies that add color to your meal."

Article & Image courtesy of Shape, read more on the Shape website.

Diet Tip Lemon Water

Advice from Fitness expert JACKIE WARNER: DRINK 3 LITERS OF WATER WITH LEMON daily

 

You already know drinking water is good for your overall health, but fitness expert, celebrity trainer, and star of “Personal Training with Jackie: 30 Day Fast Start" Jackie Warner has a tip to take it up a notch in the weight-loss department. She recommends drinking 3 liters of water with lemon each and every day.

"Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent," Warner says. "That burns about 100 extra calories per day!"

Article & Image courtesy of Shape, read more on the Shape website.

Smarten Up Your Food Prep!

Another Fantastic tip courtesy of The FIRM, the makers of my very favorite DVD series!  Keep reading for all their fantastic advice and sign up for The FIRM Newsletter while you're there, and get tons of great tips delivered right to your inbox.  Smarten Up Your Food Prep

When preparing your meals, there are a few important concepts to keep in mind. By employing these techniques, you will lower your overall fat intake and also be incorporating more healthy fats.

• When sautéing vegetables or meats use an olive oil based cooking spray. Avoid butter or margarine. If more ‘oil’ is needed opt for olive or canola.
• Bake or broil meats, poultry and fish with flavorful marinades. Avoid deep frying or breading/sautéing your chicken or fish.
• Always measure your oil when cooking. Even healthy oils have 120 calories/tablespoon, and that can add up really quickly.
• Always try to skim the fat off of your soups, sauces and gravies. The best way to do this is to refrigerate the soup or gravy and allow the bad fat to harden at the top and then you can easily skim it off! You’d be surprised how much fat you can avoid by doing that little trick.

Dressings and Sauces
Condiments, such as salad dressings and sauces, can add a lot of flavor to a dish, but you need to watch out for the fat. Cream based sauces and salad dressings are often filled with saturated fat, trans fats and calories; so be sure to read the label. You are better off with olive oil based vinaigrettes and sauces. The calories will still be high, but at least the fat is most often a healthy fat. That said, you should still read the label as many vinaigrette dressings will have mayonnaise or other saturated fats. When in doubt, it’s best to make your own salad dressings and sauces from known healthy ingredients such as olive oil, vinegars and mustards.

Read more on The Firm Direct website

Like The FIRM on Facebook

Follow The FIRM on Twitter

Good Fats VS Bad Fats

From the makers of my very favorite DVD series: The Firm is some fantastic advice about how to get good fat IN your diet and bad fat OUT! Keep reading for all their fantastic advice and sign up for The Firm Newsletter while you're there.  Five Easy Ways to Reduce the BAD Fat In Your Diet

The GOOD vs BAD Fat Do you remember the ‘fat-free’ craze of the 1980s? I do, and I still chuckle when I see food companies marketing their products as ‘fat free’, claiming that the absence of fat must make that given food “healthy”. We now know that fat is not as evil as we had once believed. And in fact, some fats are considered “superfoods”. However, the story doesn’t end there. There are still ‘bad’ fats, and those bad fats, which include saturated fats and trans fat, should be avoided as much as possible in our diets. Below is a short list of good fats and bad fats for your review. Cut The BAD Fat! Below you will find 5 easy ways to reduce the ‘bad fat’ from your diet. And while you are at it, you can try to incorporate some of the healthy fats listed above. The good news is that within each fat reducing strategy, I’ll give you food options that are just as tasty. I think you’ll find this to be a fairly easy nutrition challenge! 1. Dodge the Dairy Disasters As many of you know, I am a big fan of dairy. I think that it can be a great source of protein and calcium, however, it can also deliver way more saturated fat than your body wants or needs. When in your dairy aisle, be sure to read the labels, and opt for milk, yogurt, cheese and cottage cheese that contains fewer than 3 grams of fat per serving. Don’t get fooled by misleading terms such as “reduced fat”. Reduced fat only means that the product has less fat than the original. Take milk for example. Whole milk is 3.3% fat, while skim milk is 0% fat. So by choosing 2% milk, you are in fact reducing the fat from whole milk, but it is still what I would consider a “high fat” drink. Stick with either 1% or skim milk. Same goes for cheese, don’t opt for the ‘reduced fat’, which is only slightly lower in fat than the original, but instead opt for the ‘low-fat’ varieties. This will save you oodles of fat and calories. And when you are in doubt about which to choose, just check the food label. There should be no more than 3 grams of fat for every 100 calories. Other places to cut fat from dairy are from cream based soups and frozen desserts. Instead of creamy soups, opt for broth and bean based soups and for frozen desserts, look for low-fat ice cream of frozen yogurt with less than 3 grams of fat per 100 calories. 2. Get to Know Your Meat Department Understanding where the saturated fat lurks in your poultry and red meat is the key to success when it comes to reducing the fat from your healthy protein based entrees. One way to quickly check how much fat is in your red meat is to look for the white. Saturated fat becomes solid at room temperature, and turns white, so the more white you see; the fattier the meat is going to be. Here is a quick guide to the do’s and don’ts, when choosing your meat and poultry. GOOD PICKS: Red Meat: Sirloin, Ground sirloin/beef with less than10% fat, Flank Steak, Beef tenderloin, Poultry: Skinless chicken breast, Ground chicken/turkey breast, Skinless turkey breast, Pork: Lean Center-cut pork chops, Pork tenderloin NOT-SO-GOOD PICKS: Red Meat: T-Bone, Ribeye, Ground Round, Skirt Steak, Poultry: Chicken wings, thighs and drumsticks, Dark meat turkey, Any chicken or turkey skin, Ground Dark Meat Chicken or Turkey. 3. Say NO WAY to Trans Fats Several decades back, food companies figured out the trans fats would extend the shelf life of many of their products, including cookies, crackers and cakes. These partially hydrogenated fats, also known as trans fats were thought to be better for our bodies than saturated fats found in butter or vegetable oil. However, nutritionists and scientists then learned that these trans fats were actually very dangerous and were directly contributing to all sorts of maladies such as high cholesterol and heart disease. In order to cut out these unhealthy, unnatural fats, just say NO. It should be your goal to have ZERO grams of trans fats per day. So be sure to scour your nutrition labels, which are now required to list trans fats, and do not buy anything that has even 1gram of saturated fat per serving. Opt only for products that are 0 grams per serving.  Read more on The Firm Direct website Like The FIRM on Facebook Follow The FIRM on Twitter

How Soda Effects Our Bodies

I found this article on Prevention and just had to share...yes we all know soda is evil- but here are some detailed reasons why:

A SIP OF SODA: HOW SOFT DRINKS IMPACT YOUR HEALTH

This infographic via TermLifeInsurance.org  points out all of the harmful effects of soft drinks, including: 

Asthma

Heart disease

Kidney issues

Reproductive problems

Dissolves tooth enamel

Obesity

Increased risk of diabetes

Osteoporosis 

And more!

Bottom Line: Simply, don't drink soda because it's bad!

Read more on Prevention.