Let's lose weight

Calculate calories you need

2008-12-31T14:35:00.000-08:00

Weight Watchers has been around for many years now and is a hugely successful commercial diet program that focuses on a balance of low fat nutrition, exercise and counseling.

Food items are assigned a points value and members use a points "calculator" and recipes provided by the program.

Members are also encouraged to attend local counseling sessions for ideas and advice and to assist with the lifestyle changes that accompany any dieting program. There is also online support, as well as online menus and calculators.

Additionally, Weight Watchers produce their own line of meals which may be purchased through many of the larger grocery chains.

A points value is assigned to foods based upon the size of the portion, the number of calories, the amount of fiber and the quantity of fat in each serving. As a general rule, high fat foods have a high points value and high fiber foods have a low points value. The daily allowance for dieters is then dependent upon such things as body weight and the desired weight loss.

The points formula is as follows:

Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams

(Note: in the term (min{r, 4}) a maximum of 4 grams of fiber is used in the calculation. In other words, if the actual dietary figure is less than 4 this figure is used, however, where the figure is greater than 4 then 4 is used.

Here are just some examples of the points assigned to particular foods:

*Source: http://internationalweightwatchers.info/

Food	Calories	Fat (g)	Carbohydrates	Fiber	Points
Medium Fries	450	22	57	5	10
Cheeseburger	330	14	35	2	7
Big Mac	590	34	47	3	14
Corn on the cob	140	2	34	2	3
Low-fat grilled chicken pasta	873	8.9	134.3	10.3	17
Low-fat Asian chicken salad	714	9	121	9.6	14
Low-fat brownie sundae	326	3.2	72	4.6	6

Farfalle Pasta

2008-12-31T14:13:00.000-08:00

Ingredients

5 medium zucchini, cubed (about 4 cups)
2 garlic cloves
4 tablespoons extra virgin olive oil
20 almonds, peeled (approximately)
1/2 cup fresh mint leaves
salt & freshly ground black pepper
1 (1 lb) package farfalle pasta (bow-tie)

Directions

1
Set the pasta water to boil.
2
Place zucchini in saucepan, cover with water, bring to a boil and cook till tender. Drain.
3
Place mint, almonds, garlic and olive oil in a food processor. Mince finely.
4
Add zucchini. Puree.
5
Add salt and pepper to taste.
6
Cook and drain the pasta, pour into serving bowl.
7
Add zucchini mixture and toss well.

Nutrition Facts
Serving Size 1 (384g) Recipe makes 4 servings
Calories 628
Calories from Fat 174		(27%)
Amount Per Serving		%DV
	Total Fat 19.4g	29%
	Saturated Fat 2.6g	12%
	Monounsaturated Fat 12.5g
	Polyunsaturated Fat 3.2g
	Trans Fat 0.0g
Cholesterol 0mg		0%
Sodium 55mg		2%
Potassium 903mg		25%
Total Carbohydrate 95.7g		31%
	Dietary Fiber 7.5g	29%
	Sugars 6.6g
Protein 19.6g		39%
detailed view... how is this calculated?

Source: http://www.recipezaar.com/Farfalle-Pasta-With-Zucchini-Mint-and-Almonds-121988

Methods of Cooking Fat Low

2008-12-30T06:17:00.000-08:00

Once we’ve figured out what kinds of things to shop for and eat, how do we practice low fat cooking? You can say goodbye to knobs of butter in the frying pan. Instead, try:

Broiling: A fast way to cook fish, meat and poultry, as the food is under a direct heat source. The fat from meat simply drains away into the bottom of the pan.
Braising: This is where food is cooked slowly in a small amount of liquid at low heat in a tightly covered pot – usually in the oven. You can brown the food beforehand if you like. Wine, broth or water are good braising liquids. This is a great way to cook tougher cuts of meat
Grilling: Outdoors or indoors. The fat drains away from the food
Marinating: Adds flavor and tenderizes meat. Great for preparing food for the grill or broiler
Microwaving: Be sure to turn food at certain intervals to ensure even cooking.
Pan-frying/searing: Another fast and efficient way to cook meat that seals in flavor.
Poaching: A great way to cook fish or chicken, by gently simmering in a flavored liquid.
Roasting: This can be done without using a great deal of oil, or by using broth to baste instead. Foil wrap can also be used to seal in moisture.
Sauteing: This allows us to cook food quickly in a small amount of hot oil. Make sure the oil is actually hot before the food is added, otherwise the food will absorb oil and become soggy.
Steaming: Great for fish and vegetables. Multi-level steamers allow a number foods to be steamed simultaneously.
Stir-frying Cut chicken, or beef, and vegetables into thin strips, lightly coat pan with oil and cook over high heat, stirring, and tossing. A wok is best for this.

Source : http://lowfatcooking.about.com/od/lowfatbasics/a/cookmethods.htm

15 Fat Burning Foods

2008-12-30T06:07:00.000-08:00

Artichokes
Berries
Cabbage
Cauliflower
Barley
Broccoli
Cucumbers
Eggplant
Green beans
Lettuce
Melons
Portabella Mushroom
Spinach
Watercress

This list of foods is not comprehensive. Many other healthy options offer the same benefits. It is important to note that it is necessary to combine the fat burners with lean proteins and whole grains in order to follow healthy eating guidelines.

It isn’t surprising that this list contains vegetables and fruits. What is surprising is how these super-foods work to remove fat from the body in a natural process while still offering generous nutritional value. However, it is very important to include other foods in your eating plan for maximum benefits.

Plant Protein

Plant proteins are incomplete because they do not have all of the amino acids found in animal proteins. A diet plan with vegetables high in protein requires complementing foods in order to be successful and balanced. Foods to enhance plant proteins include:

Grains
- Rice
- Barley
- Wheat
- Corn
- Pasta
- Buckwheat

Nuts and seeds
- Pumpkin, sunflower and sesame seeds
- Walnuts
- Almonds
- Cashews
- Pecans

The list of fat burners is restrictive but this is because these foods require complements that help the body experience the maximum benefits. Using these components with exercise and proper water intake pulls the pounds off the body and flushes them away. The fundamental component is energy.

Fat and Energy

Fat is nothing more than stored energy and all you really need to do to get rid of stored fat is to take in fewer calories than you use. Combine the super food with moderate exercise and the weight decreases automatically. The perspective of extra weight as energy is very empowering, especially when you can easily incorporate the 15 fat burning foods into your weight loss plan.

Refrence: http://diet.lovetoknow.com/wiki/15_Fat_Burning_Foods

Diet plan by calorie watching

2008-12-30T05:54:00.000-08:00

When selecting a meal plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Diet Plan Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Select from the following list of nutritionally balanced diet meal plans. Also, to help simplify your choices, each diet meal plan comes with it's very own grocery list.

1200 Calorie Free Diet Meal Plan

1400 Calorie Free Diet Meal Plan

1500 Calorie Free Diet Meal Plan

1600 Calorie Free Diet Meal Plan

2200 Calorie Free Diet Meal Plan

2800 Calorie Free Diet Meal Plan

Source : http://www.changingshape.com/dietandnutrition/mealplans/

7 Day Diet

2008-12-30T05:45:00.000-08:00

The Seven Day Diet is a fad that continues to circulate despite being very unbalanced. This diet is a simple 7 day plan that emphasizes a different food group each day. The origin of this diet is unknown.

This diet is nothing short of ridiculous and should not even be considered as a viable option for weight loss. It is very unbalanced and very low in calories. AVOID.

Monday
Eat as much fruit (and juices) as you wish of any fruits, except bananas.

Tuesday
Eat all of the vegetables (and vegetable soup) that you wish.

Wednesday
A combination of Monday & Tuesday (i.e. fruit - except bananas, juices, vegetables, vegetable soups).

Thursday
Eat 5 bananas and drink 5 glasses of whole milk. Some versions say 8 bananas and 4 glass of milk.

Friday
Eat 4 steaks of meat (3 ounces each - beef/chicken/fish) with unlimited green vegetables.

Saturday
Eat 4 steaks of meat (3 ounces each - beef/chicken/fish) with unlimited green vegetables.

Sunday
Eat 4 steaks of meat (3 ounces each - beef/chicken/fish) with unlimited green vegetables.

Source : http://www.everydiet.org/diet/7-day-diet

10 Tips for Easy Weight Loss

2008-12-30T05:33:00.000-08:00

You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tool: Use our online Calories Requirement Calculator

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

Refrence: http://www.healthcastle.com/easy-weightloss.shtml

How Crystal lost 80 pounds

2008-12-30T02:59:00.000-08:00

First Name: Crystal
Age: 29
Family status: Married with two children
Occupation: Stay at home mom
Hometown: Tampa, Florida
Pounds or inches lost: I lost 80 pounds!
Starting Weight: 210
Current Weight: 130

Crystal's Weight Loss!

When did you become unhappy with your weight?

After the birth of my second child.

What made you decide to lose weight?

I was going on my first vacation in YEARS and could not find anything to fit me. I had personal shoppers help also and they said that they couldn't do anything for me.

What were the most important changes you made to lose weight?

DIET! and exercising every day!

What was most challenging about losing weight?

Staying motivated and trying to fit it into my schedule with my children.

How long did it take you to start to see results?

Two weeks.

How long did it take for you to reach your current weight?

Five months.

How long have you maintained your weight loss and how do you do it?

10 months. I still exercise every day (I made it a part of my lifestyle) and I make smart food choices. I also found fun and different ways to exercise... I started boxing a few times a week and hiking... to keep things interesting!

How has your life changed now that you've lost weight?

My mother has lost weight... my husband has lost 130 pounds my daughter sees the way we eat and has learned to make smart/healthy food choices!

How did ShapeFit help you reach your weight loss goals?

I was on ShapeFit every day to read up on working out and to see what others had done!

Crystal's Weight Loss Tips!

Weight loss tip #1:

Diet.

Weight loss tip #2:

Exercise.

Weight loss tip #3:

Ipod.

Weight loss tip #4:

Rewards for weight loss.

Weight loss tip #5:

Make friends at the gym.

Crystal's Weight Loss Eating Plan!

Breakfast:

Egg white omelet with as many veggies that I could throw in! WATER.

Lunch:

Salmon spinach salad with walnuts (dressing on the side!!!) WATER.

Dinner:

Grilled Chicken with broccoli or a salad WATER.

Snacks or Mini Meals:

Hard boiled egg...plain tuna...cottage cheese and fresh pineapple...protein bar...Walnuts or almonds.

Crystal's Weight Loss Workouts!

Weight Training:

I lifted three times a week for an hour... alternating between upper and lower body. I made sure I kept my heart rate up by running a lap around the gym between sets.

Cardiovascular:

I did cardio every day for an hour and when I could I would come back in the evening and do more cardio. I would run stairs take a spinning class... and VERY important, I stopped eating late at night!
Reference: http://www.shapefit.com/success-stories-weight-loss-crystal.html