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Eat according to the Glycemic Index, sticking with low and medium index foods. Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.
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Eat breakfast daily. You would have gone hours without eating since the previous night, hence eating breakfast would not decrease your tendency to overeat later during the day.
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Hot Fitness Tip of the Week

Thu, 10 Jul 2008 12:00:00 GMT
Keep your weight training short and sweet. Training Workouts do not need to be long to be effective, in fact, if they are too long, they are counter-productive. The goal of weight training is to go into the gym and stimulate muscle growth, not to annihilate the muscles. By stimulating them with progressive overload, you are forcing them to respond and adapt to this progressive overload. Anything more is futile over training. Try to complete your workout in less than 45 minutes. This short time period will ensure you do not over do it, it will ensure intensity. It's much easier to focus for 30-45 minutes than it is an hour. The growth-assisting hormones secreted in your body actually peak after about 30 minutes of weight training and then begin to decline rapidly. So try to keep it quick and intense. No total body workout. Choose one or two muscle groups, train them well, and leave under 45 minutes.


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Eat only when you hear your stomach growling. It's stunning how often we eat out of boredom, nervousness, habit, or frustration -- so often, in fact, that many of us have actually forgotten what physical hunger feels like. Next time, wait until your stomach is growling before you reach for food. If you're hankering for a specific food, it's probably a craving, not hunger. If you'd eat anything you could get your hands on, chances are you're truly hungry.
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Never, never, never eat between the 3 main meals. Then eat what you want when it is time to eat.
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Dietary fat is a problem because it is full of calories which will be converted into body fat unlike calories that are consumed in food from other sources. Despite the number of either low fat or zero fat foods on the market, it�s a surprise that the American people continue to put on weight, but there is a very good reason for this.
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Eat lots of fruits and vegetables and whole grains. Fiber fills your stomach. It helps keep your hunger pangs away. A diet with plenty of vegetables, fruits and whole grains would give you the nutrients you need. A good mix of beans or lean meat would give you the necessary protein.
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Water is essential to all bodily functions and has no calories. It is the perfect drink for dieters. You need eight 8 oz. glasses of water daily.
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Nestle Prepared Foods Co. is recalling 9-oz. boxes of Lean Pockets Spinach Artichoke Chicken (2 sandwich packs).

A best before date of Nov. 2009 is printed on the package's sides...

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Limit your alcohol intake. Limit it to only occasions. Alcohol is not only extremely fattening but also deteriorates your will power. Alcohol is also very harmful for your body in the long run. Try your best to limit your consumption, if not call it to quits.
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For people who want to lose 100+ pounds, dealing with the underlying issues of self medicating depression or anxiety is going to be a lot more effective then anything else. Feeling bad about being fat and trying to lose weight, or putting yourself in exercise situations you don?t feel comfortable in are not going to really help until the underlying issues of using food to treat boredom or anxiety or depression. After treating this underlying problem, the good habits will come without nearly so much struggle.
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All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area
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Start reading labels. I know it sucks, but you have to do it - and there's no way to avoid this tip. If you don't know what you're putting in your mouth, you're flying blind. Don't assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It's not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
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Go in for the less processed food. Its less fattening. For example: Potatoes versus chips, Whole Wheat Bread versus Doughnuts etc.
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"Click This!": Weight Loss Myths

Check out this recent article by About.com's weight training Guide, Paul Rogers: 10 Weight Loss Myths to Waste Your Time. Very interesting reading!...

Look Slimmer this Summer

If you're donning shorts to stay cool this summer, remember this while you're shopping for your next pair: Just say no to pleats!

They aren't flattering to much of...

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