I am going to start this thread and post some lists that I have collected. Most of these are not original to me, so I will try to give the credit as to where it came from. I hope this will be acceptable to Diettalk.
I just think its great to pass on whatever info we have so we can really help each other.
If there's one thing I have learned there are as many ways to achieve success in weight loss as there are people who want to lose, yet there are certain things that are tried and true, and overall line up with the main concept, that we must burn more energy than we consume in order to lose weight. How that breaks down in each individual body is another matter.

Happy losing!
and SMILE BIG, we are doing this!

(source unknown)
10 STEPS: EATING TO REDUCE BODY FAT!....PAIN FREE!

1. Don't drive yourself nuts running away from
cravings

I am not saying pig out on junk everytime the
thought pops into your head but on those occasions
where you just can't function because you are
dreaming of that Mars Bar you so desperately
need then by all means buy one, eat it and get the
craving out the way so you can get on with life.

2. Work with your hunger pains

Most folk seem to think they are gaining something
from suffering away listening to their tummies
rumbling and thinking that they are losing tonnes
of body fat. WRONG! WRONG! WRONG! WRONG!

By causing your body to starve you are actually
encouraging your body to store the food you
consume as well as slowing down your metabolism.

Take note of the time you are hungry and plan your
meals so you have something on hand. Remember if
you're training regularly you should be eating up
to 6-7 nutritious meals per day.

3. Do you have phobia towards fat?

Do you avoid meat, eggs, dairy products and any
thing else that might have fat? If you do then
you're going to have to smarten up because it will
cause you more grief and could deter those much
wanted fat loss results.

Lean Red meat and poultry, fish, egg whites and
low fat dairy products play a major role assisting
with providing your body with the "goods" it needs
to build strong healthy muscles.

As for junk food well there is nothing wrong
with having a day off your healthy eating plan
once per week, in fact it can help boost your
metabolism.

4. Using veggies and salad to your advantage

Rather than filling up on rice, pasta, potato
and bread for all your meals take advantage of
the great recipes and the variety that veggies and
salad offer. Not only do they fill you up but
they don't rely on as much flavoring to make
them taste good. PLUS they contain less calories.

Your evening meal is a perfect example of how
this can help you reduce body fat.

Due to our lack of activity in the evenings,
consuming less calories (and calories that burn
off faster such as veggies and salad)is a better
fat loss option than consuming heavy rice and
pasta dishes, especially when all you are going
to be doing is sleeping.

5. Drink lots of water!

To keep you hydrated and feeling re-freshed.

6. Have fun with your protein intake.

If you battle with consuming enough protein then
find a protein shake, bar or meal replacement
that you find convenient and the enjoy the taste of.
If you get bored with your protein shakes or bars
just change the flavors and even brands. Hey - you
may as well take advantage of the massive range of
exciting new protein options available.

At the moment I am using a Topical Bite flavor
and find it easier and more enjoyable to drink!

7. Battling with Calories reduction? Mix it up
for some variety!

Why not cycle your calorie intake? As most of
you know reducing your calories by 10 - 15 % can
help break that plateau .... but then what do you
do when your body gets used to that?

Well you mix up your calorie intake by reducing
it by 10% for one week, then 0% for the next,
5% the following week and 15% the week after.
Keep your body guessing while also stimulating
your metabolism.

8. Keep your portion sizes simple

If you use "gram portions" with your meals and
find that your eating program falls by the wayside
because you don't have time to weigh your food etc
then use "portions sizes or comparisons" to quickly
calculate the size of your meals.

A closed fist or a deck of cards is a great way
to gauge a portion size. Find something on hand
that is close to the size of the amount of food
you require. It's faster and helps the reduce
the hassle of preparing meals.

9. Add variety to your meals

Not long ago I wrote an article on "spicing up".
your food. Why not introduce new Indian, Italian,
Mexican and Asian dishes into your eating program
to help keep those taste buds happy.

10. FRIENDS AND FOOD

You may think that this is old fashioned - but
it works and it's fun.

Why not have a "bring and share" food bash.
Have everyone bring over their favorite low fat
casserole / dish / salad / whatever. Socialize
more with your food and make it fun. You will be
surprised at just how many wonderful low fat
cooking ideas can arise from an bring & share
dinner.

Ten Foods to Eat More of:

Oranges. They're high in vitamin C and fiber
Oatmeal. Without sugar!
Skim milk. It's an excellent source of calcium, vitamins and protein.
Beans. They're rich in protein, iron, folic acid and fiber--and low in fat.
Strawberries. They're full of Vitamin C.
Whole-grain bread. It's high in fiber and essential vitamins.
Sweet potatoes. They're loaded with beta-carotene, potassium and fiber.
Cantaloupe. They're rich in carotenoids, vitamin A and C.
Spinach and Kale. A good source of calcium, vitamin C, fiber and caretenoids.
Broccoli. It's high in fiber, folic acid, and vitamin C.

Ten Best Ways to Melt Fat:

1. No more excuses. Make up your mind to begin your program.
2. Take control. Who's in charge - you or the food?
3. Make a commitment. Keep focussed on your long-term goals.
4. Motivation is the Key. Give yourself incentives and rewards for moving forward.
5. Set realistic goals. Don't expect to look like a supermodel in a week.
6. Combat your negative mind chatter. Destructive thoughts can trigger overeating or bad choices.
7. Accentuate the positive. Find enjoyment in your healthful new lifestyle.
8. Get physical. (you knew this was coming...)Kicks up your metabolism.
9. The Buddy System. A support system can be a tremendous boost.
10.Define success. You only can make it happen.

Ten Ways to Stay on Track While Travelling:

1. Have a plan. Think ahead, consider the how, what, and where.
2. Look for exercise opportunities when checking out travel plans in websites, guidebooks, brochures.
3. Pack according to hotel fitness facilities such as swimwear, gymwear, etc.
4. Exercise while you explore: walk, jog, inline skate, bike, or paddle a canoe. (Rent the stuff)
5. Does your home gym have visiting priviledges at your destination?
6. Or buy a day pass to a health club, YMCA or university rec center.
7. Remember to pack portable music, totebag for gym clothes, water bottle, or sunscreen.
8. Walk whenever you can. Squeeze in morning or evening power walks, or hike a park or beach.
9. Ask the desk staff for nearby walking routes.
10. Be open to local activities you can sign up for such as a nature hike, ski lesson or walking tour of historic neighborhood.

Ten Good Breakfasts (add orange juice and coffee or tea):
Egg white omelet with chopped green onions and mushrooms.
Whole grain toast with all fruit spread.
Toasted bagel with low-fat cream cheese and sliced orange
Fruit and cottage cheese
Low-fat, low-sugar, high fiber whole grain cereal with skim milk and strawberries
Oatmeal porridge with raisins
Banana and peanut butter on whole grain toast.
Low-fat sugar free fruit yogurt with high fiber cereal sprinkled on top.
Fruit smoothie made with lowfat yogurt, fresh fruit, frozen strawberries
Stewed prunes and small toasted bagel with low-fat cream cheese

Top 10 Weight Loss and Fitness Myths
copyright 2001 by Greg Landry, M.S.

WARNING: Don't weight train until after you've lost weight!

No, no, no, no, pleeeeease don't believe that headline! That's one of the many myths associated with weight loss and fitness. If you're interested in losing weight and getting fit as quickly as possible, don't let these myths throw you off track;

Myth #1 - Some fancy exercise machine-of-the-month burns more calories than any other exercise.

FACT - One thing that many people seem to be confused about is how many calories are expended during different types of exercise. For example, I receive lots of questions regarding how many calories are burned with fancy exercise machines or certain unusual exercises that are supposed to burn lots of calories.
Don't be fooled by this stuff! Here's the bottom line - caloric expenditure is directly related to the amount of effort an activity requires. In general, the more difficult it feels, the more calories you burn. The easier it feels the fewer calories you burn. That's it! I don't care how fancy or expensive the equipment is, the harder you work the more calories you burn.

Myth #2 - Weight training with free weights is much more effective than with machines.

FACT - For the purposes of general fitness, muscle toning, and weight loss, it doesn't matter. My suggestion is to do whichever you are most comfortable with and are most likely to do on a regular basis.

Myth #3 - Low intensity exercise puts you in the "fat burning zone" and is ideal for weight loss.

FACT - The "fat burning zone" doesn't matter. Here's how it got started. Your body is always "burning" a mixture of carbohydrates and fat for fuel. This mixture tends to contain a little more fat during lower intensity exercise. Somebody took this to mean that a lower intensity workout was best for losing weight... not so!

It all comes from the same "pot". It doesn't matter if you're burning a little more fat or a little more carbohydrate at any particular time in your fuel mix. It all comes from the same calorie pool. The bottom line is, how many calories are you burning.

Myth #4 - Exercising for 30 minutes two to three times per week is sufficient for weight loss.

FACT - That's better than doing nothing but it's not optimal. ((Terry's note: 30 minutes of aerobic exercise 2-3 times per week will improve CARDIO fitness. For weight loss, the newer recommendation is 1 hr DAILY exercise)). I firmly believe that God designed our bodies to be active daily. When we exercise daily we are healthier, leaner, more energetic, and the list goes on and on. Also, daily exercise boosts your metabolism like nothing else can. I recommend working up to 30 to 60 minutes of daily aerobic exercise and three days of weight training per week.

Myth #5 - You can lose fat from a specific part of your body by doing an exercise for that part of your body. For example, abdominal crunches will remove fat from your abdominal area.

FACT - You can't spot reduce! You cannot control where fat is removed from your body.

Myth #6 - You can't lose weight.

FACT - You CAN lose weight but it usually happens much slower than you'd like it to. Believing that you CAN lose weight is critical to making it happen. Realize that if you are consistently doing the right things, it will happen. Don't get side-tracked by every new crazy diet or exercise gizmo. Keep plugging away at healthy eating habits and daily exercise - it will happen!

Myth #7 - You shouldn't start weight training until you've lost most of the weight you want to lose because it will slow down your fat loss, or trap your fat in the muscle, or who knows what else.

FACT - Weight training is VITAL to a weight loss program because it turns up the metabolic fires that burn calories - and it tones your muscles. You should start weight training immediately.

Myth #8 - You burn more fat if you exercise on an empty stomach.

FACT - Exercising on an empty stomach does not affect how you lose weight. In fact, it may hinder it if you don't have the energy to exercise. You should at least drink a glass of juice prior to your workout if you're exercising in the morning.

Myth #9 - You should always do your weight training just before your aerobic exercise session because you burn more fat that way. I've even heard that you should weight train, eat two raw carrots, and then do your aerobic exercise.

FACT - The order in which you exercise does not affect how you lose weight. I always recommend weight training just after your aerobic exercise (such as walking) simply because your muscles are warm and supple and much less prone to injuries.

Myth #10 - You'll burn more calories jogging a mile than walking a mile.

FACT - Caloric expenditure is 62 calories per 100 pounds body weight per mile traveled (walked or jogged). For example, if you weight 150 pounds, you expend 93 calories per mile walked or jogged (62 x 1.5). Of course, if you're jogging, you'll cover the distance in less time than if you're walking. Thus, you'll burn more calories in a given period of time if you're jogging. ((Terry's note: You may burn a bit more in the mile jogging because of tenser muscles and also the "vertical" element of running. Walking is a very efficient movement, mainly forward, whereas a jogger is doing some bounding with each step))

Get movin'!

Author and exercise physiologist, Greg Landry, offers a variety of unique weight loss and fitness programs at his site:
"http://www.Landry.com"

copyright 2002 by Greg Landry, M.S.

Ten Calorie Burning One Hour Chores:
Washing Dishes 135
Cleaning Windows 230
Making Beds 230
Ironing 205
Sewing 95
Scrubbing Floors 250-400
Shopping 165
Mowing the lawn 270
Washing the car 230
Dusting/sweeping 200

Ten Calorie Burning One Hour Activities:
Bowling 175
Tennis (singles) 435
Horseshoes 180
Tennis (doubles) 270
Ping Pong 285
Fishing 195
Touch football 420
Softball 250

Ten Better Choices:
Instead of butter--------------Use non-hydrogenated margarine
Instead of fatty meat --------Use fish and skinless chicken
Instead of salt ---------------- Use herbs and spices
Instead of pie and cake------- Use fruit
Instead of canned veggies ----Use fresh or frozen
Instead of cheese --------------- Use low-fat cheese
Instead of whole milk----------- Use skim milk
Instead of fried ----------------- Use broiled or baked
Instead of tuna in oil----------- Use water-packed tuna
Instead of ice cream ----------- Use fat-free frozen yogurt

Ten Best Diet Helpers:
1. Reduce sugar intake. Avoid empty calories.
2. Put more fiber into your diet. You will feel fuller.
3. Don't completely deprive yourself. Take a taste of someone else's dessert rather than ordering and eating a whole serving yourself.
4. Exchange fruit juices and canned pop for water and iced tea.
5. Drink a full glass of water just before eating to lessen your appetite.
6. Try just an appetizer or salad instead of a full dinner.
7. Ask for a container and take half your meal home.
8. Put leftovers out of sight so you don't nibble.
9. Rinse your dish in the sink immediately so you don't go for seconds.
10.Brush your teeth or chew gum when the meal is over.

Greg Landry -
I've worked with hundreds of people who were interested in losing weight. Over the years I started to notice that the
people who were successful at losing weight and maintaining that loss, had several traits in common. If your goal
is to be successful at losing weight and keeping it off, my suggestion would be to make these traits your own:
1. They make aerobic exercise such as walking, jogging, or swimming part of their DAILY life.
They realize that DAILY activity is absolutely critical to their success.
They are committed to exercising just about every day for the rest of their lives. It's not a chore for them.
2. They either naturally enjoy the exercise they do, or they make it enjoyable.
For example, many of them enjoy walking in the beautiful outdoors.
Others make it enjoyable by listening to music or taped books, exercising with a friend, or perhaps by varying their route or the type of exercise they do.
3. They don't smoke.
I have seen few smokers who have been successful in losing weight.
4. They are typically early risers and get their exercise done first thing in the morning.
5. They don't weigh themselves every day.
6. They have an incredible desire to lose weight and be healthy.
But, they don't just talk about it - lots of folks do that.
They actually walk the talk.
They are willing to do what it takes to get where they want to be.
7. They don't fall for the latest fad diet and they are resolved to the fact that their weight loss will take time.
This gets them through the tough times when they feel like giving up.
They're not constantly looking for short cuts.
8. They realize that their body functions best and is healthiest when it's getting the naturally healthy stuff - fruits, veggies, and whole grains.
They concentrate on eating these with very limited added fat and sugar.
9. They prepare most of their own meals and usually bring their lunch to work.
10. They weight train two to three days per week to maintain muscle tone and elevate their basal metabolic rate.
11. (Bonus) They usually have a great big smile on their face!
They know that it may be very tough at times, but they also know that they are slowly but surely reaching the goals they've worked for.
That feels great!
Go for it - YOU can do it!
For more articles on weight loss and fitness visit Greg Landry, M.Sc. <http://www.christianity.com/landry> and Health </CC_Content_Page/0,,PTID31600|CHID101157,00.html>.
Greg Landry, M.Sc. - author and exercise physiologist - teaches people how to get strong, lean and healthy - according to the research. Greg offers a variety of unique weight loss and fitness programs such as the "Weight Loss and Fitness Insiders Club!"
Copyright 2001 by Greg Landry, M.S.

High Hopes~I just love all the facts and other goodies you packed into this thread. Thank You so much for putting this on here for others (like me) to take advantage of. I really liked the list of 10 myths. I think that #3, about the fat burning zone was the one that I really needed to read. You hear and read so much on this, but you are never sure what is true. I also like the lists about how many calories we burn doing household and other things. Keep it up, very cool!

1. Low-fat, low sugar foods
2. Low-fat, low sugar snacks (popcorn, pretzels, fruit, rice cakes, diet Jell-O's and puddings)
3. Grilled fish and fowl and other lean meats.
4. Vegetables
5. Pasta with tomato sauce or plain
6. High-fiber foods (whole grains, raw fruits and veg's, beans)
7. Salads (dressing on the side, low-cal and low-fat, of course!)
8. Mustard or ketchup or barbecue sauce on sandwiches
9. Spicy foods
10. Salsa on practically everything.

from "The 9 Truths about Weight Loss" by Daniel S. Kirschenbaum, Ph. D.

1. Fried foods (except no-oil stir-fries)
2. Desserts (except fruit or very low-fat/calorie alternatives)
3. High-fat lunch meats (salami, bologna)
4. Candy or candy bars or chocolates
5. Regular salad dressings
6. Cookies, brownies, cakes, donuts
7. Mayonnaise (except fat-free)
8. Cheese (except 2 grams or less of fat per ounce)
9. High-fat ice cream and ice cream products (milkshakes, malts)
10. High-fat gravies and other high-fat sauces.

from "The 9 Truths about Weight Loss" by Daniel S. Kirschenbaum, Ph. D.

One quick little thing, I don't eat oranges, they are too high in sugar. If you take a daily vitamin, you get your vitamin c without all the sugar!:)
Your tips are great though! Thanks so much for taking the time to share them!!!:D
~LaLa~ Jan. 14: 208

10 WAYS TO GET THE RIGHT CARBS:


Choose whole grain foods over highly processed ones;

Eat more legumes (dried beans, lentils and peanuts)

Restrict WHITE FOODS such as sugar, white bread and white potatoes;

Eat more HIGH FIBER fruits and vegetables;

Choose fruit juices over sugary soft drinks;

Eat spaghetti UNDERCOOKED (al dente); AVOID CANNED SPAGHETTI;

Add vinegar or lemon juice to carbs; the acid lowers the GI as much as 30%. To counteract a meal's high GI eat a green salad with acidic dressing;

Eat sourdough bread and "grainy" bread; restrict high GI bagels;

Choose old-fashioned oatmeal and All Bran over highly processed cereals, such as corn flakes; and

Choose converted white rice; tests show it has half to one-third the GI of other rices; also good is brown and basmati rice. INSTANT RICE IS HIGH GL.
(borrowed from monicapink's article in Low Carber's forum)

GI = Glycemic Index (a rating of carbohydrate content)

High hopes:

Would you explain what "GI" stand for...or "GL". Thanks

Great lists, High Hopes! Thanks for taking the time to post them all!
:rose:

TOPS 10 ways to Get More Veggies and Fruit into your meal plan:
(from TOPS News, Feb. 2003, Vol. 55, No. 2, pg. 36)

1. Think of chopped fruit as a garnish that can top everything from breakfast toast or cereal to dinnertime salads.
2. Replace high-fat snacks with sliced raw veggies plus a salsa or vegetable dip.
3. Switch from soft drinks to 100 percent fruit juices or veggie juices.
4. Start lunch or dinner with a vegetable first course--either soup (not creamed) or salad. You'd be surprised at how much this eases appetite and prevents overeating the main course.
5. For an entree, make a pasta dish, casserole, stew, or pilaf with a variety of vegetables. Also, thinly sliced carrot rounds add a crunchy and nutritious layer to sandwiches.
6. Take advantage of the rule "If you see it, you'll eat it." Keep bananas, apples, pears, and grapes near the TV, computer and other leisure-time areas.
7. Buy single-serving containers of fruit for brown-bag lunches.
8. Keep a wide variety of frozen and canned vegetables on hand to add to stews, casseroles, and sir-fries.
9. Buy frozen berries to use in smoothies.
10. Carry dried fruit as a portable snack.

I also keep a variety of canned veggies on hand for when I am in a pinch...low sodium green beans, beets, saurkraut for example.