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by Anu Morgan

Just about anyone trying to lose weight will tell you that one of the most difficult situations is eating out.  Most dieters do not know how to handle this issue, so they just forget about their diet all together, and order anything they want off the menu.  People do not understand that you can enjoy a meal out with friends or family, and still stick to your diet.  Here are a few tricks to help you keep from sabotaging your diet when eating out at a restaurant.

Choose Your Beverages Wisely

Beverages can pack an astounding amount of calories.  Why would you want to waste all of your calorie allowance on just one or two drinks?  A great way to avoid a diet mistake is to only drink water for your beverage.  Cocktails, beverages that contain sugar, and sodas can add hundreds of empty calories.  Sip on your water throughout the meal, and keep it coming!  If you simply must have something flavored, ask for a wedge of lemon or lime, or opt for unsweetened coffee or tea.

Avoid Appetizers

As much as we all love them, do not order an appetizer before your meal.  The only time you should break this rule is if you chose a fruit or vegetable platter.  A Fruit or vegetable platter (without any dipping sauces) is fat free, it will fill you up a bit (which may keep you from eating more of your entrée), and it allows you to enjoy an appetizer with the rest of your party.

Bypass The Bread

As tempting as that basket of warm delicious bread is, try to skip it.   Bread can add a great deal of calories, sugar, and even fat to your meal without you even noticing.  Add some butter, jam, oil, or other type of spread to the bread and you have a diet disaster on your hands.

Choose Your First Course Carefully

If your dinner comes with a first course, such as soup or a salad, choose carefully.  Opt for a vegetable based soup rather than a cream-based soup, and choose low fat or fat free salad dressing instead of full fat versions.  If the restaurant does not have reduced fat dressing options, ask for oil and vinegar.  Always request that your dressing come on the side so you can control how much is added to your salad.

Choose Low Cal Or Dieter Friendly Options

Today, many restaurants have low calorie, low fat, or dieter friendly menu options.  If this is not the case, order a simple salad, a piece of grilled or broiled chicken or fish, and steamed vegetable sides.  Try to avoid heavy, starchy sides such as mashed potatoes.

Skip Dessert

As much as we all love it, and as hard as it may be, you should skip dessert.  However, if you absolutely have to have a sweet treat at the end of your meal, choose a fruit cup, or ask for just a few (no more than three) bites of your companion’s dessert.  This will save you a good deal of extra fat and calories.

Anu Morgan, Author of Get Real About Weight Loss

You have started working out, eating better, and you have really stuck with your commitment to your new healthy lifestyle.  Your clothes are fitting a bit looser, and your body is starting to look much more toned and fit.  The only thing left to do is to step on the scale and see the difference in your number.

You have heard that you should weigh yourself every single day, but is this really true?  Is this going to make you a slave to the scale and cause you to obsess over your weight?  Isn’t it better to focus on your plan and not the scale?  You are going to need to track your progress, but how often should you weigh yourself?

Unfortunately, there is no one specific answer to this question.  There are varying schools of thought on this matter, and just about everyone has a different opinion.

Some diet experts and weight loss centers believe that you should absolutely never weigh yourself on a daily basis.  These diet professionals suggest that weighing yourself no more than once per week, or better yet, just once every month is a much healthier way to approach weight loss.  These people remind us of the fact that body weight varies from day to day for many different reasons, and individuals that step onto the scale each day may become discouraged with irregular numbers.  This then leads dieters to give up their weight loss program because they feel as if they are making no progress.  The same experts encourage a monthly weigh in because they believe this is the most accurate representation of your current weight and your weight loss progress.

However, a group of dietary physicians recently conducted a study of both overweight adults who were trying to maintain their current weight to avoid further weight gain and overweight and/or obese adults who were trying to lose weight.  The study monitored these subjects for over two years, and found that those who weighed themselves on a regular basis prevented more weight gain than those who only weighed themselves sporadically, or once each month.  The physicians concluded that there are definitely certain types of people who will benefit more from facing their weight number on a daily basis.

If you are still confused as to how often you should weigh yourself, ask yourself a few simple questions:  Do you have the constant need to be in control?  Do you need to have regular feedback?  Do numbers help to keep you motivated?  If you answered yes to any of these questions, you may benefit from weighing yourself weekly.  Also, ask yourself how much weight you need to lose.  If you are trying to lose less than twenty pounds, you really do not need to constantly track your weight with a scale.

No matter how often you decide to step on the scale, remember these important tips: if you do decide to weigh yourself each day, weight can vary each day so do not worry if you weigh more today than you did yesterday; always weigh yourself first thing in the morning; do not fear “plateaus”, consistency is not always bad; and women’s weight can change around the time of menstruation.  Regardless of what the scale says, be honest with yourself.  Your own assessment is often the most valuable tool in the weight loss process.

• 4 medium salmon filets
• 2 tablespoons brown dijon mustard (such as Grey Poupon)
• 1 teaspoon brown sugar
• 1/2 teaspoon dried dill or 1 tablespoon fresh chopped dill

Directions:

1. Preheat oven to 400 degrees. Place salmon on a rimmed baking sheet.
2. Meanwhile, stir the mustard, brown sugar, dill, and 1 tablespoon water until smooth.
3. Spread the mustard sauce evenly over each filet. Bake about 15 minutes depending on the thickness of the salmon until it is opaque throughout.

Anu Morgan, Author of Get Real About Weight Loss

Now that you have made the decision and commitment to eating healthier and getting in shape, you have to learn how to shop so you can properly prepare your meals.  The grocery store is one of the biggest obstacles that stand in a dieter’s way.

In fact, many diets fail in the aisles of a grocery store.  You cannot go to the store and wander around aimlessly choosing food items that sound like a good idea at the time.  You have to take some time before you head out to sit down, plan your meals for the week, and design your list accordingly.  Once you get to the store you need to stick to your list, and avoid making any impulse purchases.

Here are some items that should be included on your healthy grocery list.

Fresh Fruits and Vegetables

This group is first on this list, and it should be first on your list.  Fruits and vegetables make up one of the largest portions of your diet, and you should make sure you purchase enough so that you can consume the recommended three to five servings daily.  Fresh fruits and vegetables are fat free, low in calories, and packed with all kinds of vitamins, minerals and antioxidants.  Take your time in the produce section and make sure you select a wide variety of items so you do not bore yourself, and so that everyone in your household has their favorites.

Meats and Lean Proteins

You should choose mostly lean protein options, such as poultry and fish for this group.  Other sources of lean protein include eggs, legumes, and seeds.  Stay away from prepared meat items, prepackaged foods, breaded meats, and fried products.  These types of food tend to be high in calories, fat, sugar, and sodium.

Whole Grains

Try to choose a good variety for this group.  Choose whole grain breads, pastas, rice, and cereals.  You should avoid any processed or refined food items.  Whole grain foods provide many health benefits, are low in fat, and supply you with plenty of vitamins and minerals.

Dairy

Opt for low fat, or fat free dairy choices.  Most cheeses, milk, and yogurt have lean options, which are still quite good.  For even healthier options, soy products, and goat milk products can be purchased in place of traditional dairy items.

Beverages

This category is a major factor in your daily diet.  People tend not to count fat and calories that are consumed in liquid form.  Some appropriate choices include: water, low fat or soy milk, and herbal teas.

Fats, oils, and condiments can still be enjoyed but should be consumed in moderation.  Choose low fat or fat free options when possible.

Prepackaged frozen dinners and store prepared foods should be avoided.  These foods are usually quite high in saturated fat, calories, sodium, and sugar.  Sugar free gelatin, low fat frozen yogurt, or frozen fruit juice bars are good substitutions for ice cream and other fattening desserts.

Other items to avoid include canned foods (which can contain a good deal of sodium and preservatives), processed lunchmeats, and sausages.  In place of these items try fresh items, grilled chicken breast, turkey breast, slices of roast beef, and natural peanut butter.

Finally, you know it already, but you need to skip the junk!  As much as you may want to purchase those delicious cookies, chips, cakes, and other sweet and salty treats you need to leave them at the store.  These foods will wreck your progress and only encourage extra nibbling.

Anu Morgan, Author of Get Real About Weight Loss

Everyone trying to diet and lose a bit of weight can tell you that it is quite easy to be lost in the overwhelming sea of information.  From diet books and supplements, to specialized meal programs and diet gurus, everyone seems to have an opinion on the “right way” to lose weight and get fit.  Along with all of these opinions, and all of this information come many myths.  Below are few of the most common pieces of diet fiction, along with some helpful facts to assist you while navigating those perplexing dieting waters.

Fact or Fiction? Eating Less and Cutting Calories is Just as Effective as Exercising to Lose Weight

This statement could not be more untrue.  Eating dramatically less puts your body into starvation mode, which actually is counter productive to weight loss.  It also causes you to eat more than you may realize at mealtime.  While cutting calories is an important step to losing weight, it is just one small part of the process.  If you do not perform even moderate amounts of exercise, you will lose weight, and you may even lose fat.  However, your body will also begin to burn lean muscle.  This ends up having a completely negative effect on your body because it will slow down your metabolism and your weight loss efforts will come to a screeching halt.

Fact or Fiction?  Consuming Reduced Fat Foods May Actually Cause You to Eat More Calories

Keep in mind what the package states: reduced fat.  This does not mean it is also reduced calories.  So many people have inadvertently sabotaged their diet because they were under the impression that they could eat more of a food that contained less fat.  What really ends up happening is you consume many more calories than you normally would have if you were to eat a product containing more fat.  Take a bit of time and really read package nutrition labels.  Compare reduced fat, fat free, and full fat versions of products.  Look at all of the ingredients, the calorie content, and the serving sizes.  Taking this time to read labels will allow you to understand fat and calorie values, as well as giving you a better idea of what you are actually putting into your body. One last note – many fat-free or low fat products contain extra sugar which is never beneficial.

Fact or Fiction?  Fad Diets are a Great Way to Lose Weight Fast

While these types of diets may actually cause you to lose weight initially, they almost always cause you to regain all of this weight, and even gain more weight in the long run.  Fad diets shock your body, and disrupt the normal chemical processes.  This ends up actually slowing your metabolism down, thus leading to weight gain.  Your body will also start to stockpile energy because it is confused as to how to react.  Once you start to store energy, the pounds begin to add up.

Fact or Fiction?  Fat is Part of a Healthy Diet and Will Help With Weight Loss

Your body needs a certain amount of fat in order to properly metabolize vitamins, and minerals.  A reasonable amount of fat also helps to insulate the body, protect the body, and provides the body with a backup source of energy.  Now this does not mean you can go out and eat cheeseburgers and fries for every meal.  You need to learn what types of fat are good and what types of fat are bad.  Saturated fats are considered bad and should only be used sparingly and in moderation.  Unsaturated fats, such as omega 3 fatty acids, provide the body with many useful properties and can be a major factor for good health.

Anu Morgan, Author of Get Real About Weight Loss

Just about everyone who is beginning the process of losing weight wants to know how to go about achieving results in the quickest way possible.  With the seemingly endless variety of exercise programs, diet pills, diet programs, and diet gurus promising fabulous results with minimal work, the whole idea can be completely overwhelming.  Below are a few points to keep in mind to help get you on track and propel you across the finish line of your weight loss goals.

The first, and quite possibly one of the most important things to do when trying to lose weight is to modify your daily diet.  You need to start by cutting out the junk, getting rid of the prepackaged convenience foods, eliminating processed foods, and reducing the amount of sugar you consume.

Try to keep a food journal that records everything you eat in a day.  At the end of the week, look closely at your food choices, and try to understand when and why you ate what you ate.  Determining the reasons behind your eating habits can help you notice unhealthy patterns or behaviors, which will in the long-run allow you to make better choices.  Another great way to help avoid temptation is to simply not have it around.  Keep all of your guilty pleasures on the shelves in the stores where they belong.  Before you go shopping, sit down plan a menu, make a grocery list, and stick to it.  Do not give in to cravings and avoid impulse purchases.

The next step to losing weight, and quite possibly the one people dread the most, is to get regular cardiovascular exercise.  Cardiovascular exercise gets blood coursing through your veins, raises your heart rate, kick starts your metabolism, and gets your endorphins flowing. You will feel more energized, and you will have a great sense of accomplishment following your workout.

Spending just twenty to thirty minutes taking a brisk walk or a jog is a great form of exercise.  You do not need to spend hours at the gym to achieve tremendous results.  If you enjoy a particular sport or activity, consider joining a local team or recreation group.  Set reasonable goals that you know you will be able to attain, such as exercising every other day for twenty minutes, and make sure to have some fun.  Boredom is the number one reason people give up their workouts, and ultimately their overall goal of getting fit and losing weight.

In addition to beginning a cardio fitness program, try adding a bit of weight training to your routine.  Training with weights can really improve your results and can do wonders to help you tone up.  You do not have to fear developing gigantic muscles, lifting light weights allows you to build lean muscle mass, which further increases your metabolic rate.  When you incorporate weight training on a regular basis, your metabolism will continue to burn calories, even during periods of rest, which makes those unwanted pounds melt off even faster.

While there is no one quick fix for losing weight and toning up, making the commitment to become healthy and make personal changes to your life is key.  Making these changes will lead to permanent behavior modifications that will give you results for the long term.

Anu Morgan, Author of Get Real About Weight Loss

The one thing everyone seems to hate when dieting is the seemingly endless list of rules and foods to avoid.  Couple this annoyance with having to count calories, fat grams, fiber grams, and carbs and most people give up before ever starting.  The truth is, you can lose weight, and eat healthy with very little effort.

You do not have to, nor should you, make too many drastic changes all at once.  Dietary changes do not have to be difficult.  Below are a few simple tips on how to eat healthier to help you achieve your diet and weight loss goals.

Tip 1:  Eat many different types of foods

The body needs over forty different nutrients in order to maintain a level of good health.  No one type of food (such as protein or carbs) can provide all of the necessary nutrients we need throughout the day.  A healthy diet should consist of three to five servings of fresh fruits and vegetables, three servings of whole grains, dairy, lean protein, and fish.  Make sure all of these elements are in your diet or else your body will begin to feel deprived.

Change your foods with the seasons, and prepare items in many different ways to keep boredom from setting in.  Incorporate foods you may not think you like into recipes you do enjoy.  This will get you to try new foods, which will provide you with an even wider variety of nutrients.

Tip 2: Keep portions under control

It is extremely important to keep portion sizes under control.  One of the most common mistakes people make is consuming too much, even of healthy foods, throughout the day.  Some general guidelines to help you monitor portions are: one serving size of meat is about 3 ounces, which is roughly the size of a deck of playing cards, one medium sized piece of fruit is one serving, and a serving of nuts covers just the palm of your hand.

Tip 3:  Eat regularly during the day

Many people think that in order to lose weight they have to start skipping meals.  This is absolutely not true.  In fact, you should be eating about five small meals throughout the day.  Skipping meals often causes people to consume more food when they do eat.  It may also lead to snacking throughout the day, often on foods that are not recommended for weight loss.  Eating at regular intervals throughout the day actually helps the body to burn more fat and calories because it increases metabolic function due to the need for more digestion.

Tip 4:  Know your weaknesses

In order to design a healthy diet plan, it is important to understand where the problem areas are within your current diet.  One way to examine this issue is to keep a log of everything you consume in a week.  At the end of the week, review the list and look for areas that need improvement.  For example, if your diet is heavy on one particular food group (such as a large amount of protein, or a lot of sugar) try cutting back on these items, or find some healthier substitutions.  Take a look at the number of fresh fruit and vegetable servings you eat each day as well.  If this number is low, work at increasing servings by adding more to your current meals, substituting fruits for desserts or sweets, and snacking on veggie sticks rather than fattier treats.