101 Secrets for Weight Loss Success
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101 Secrets for Weight Loss Success

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101 SECRETS FOR WEIGHT LOSS SUCCESS 101 SECRETS FOR WEIGHT LOSS SUCCESS Losing weight is not always easy. We all know how hard it can be. And yet, more often than not, we insist on making it as difficult as possible for ourselves with an all or nothing “Do or Die” approach. We go all out on a strict diet and exercise regime and give up after two weeks, feeling like a failure. Then we start the cycle all over again with the next miraculous product or magazine article promising that we will drop a dress size in 2 weeks. Even though we want to lose weight quickly, it is in our nature to resist change. It’s a self-protection mechanism that is part of being human. Sooner or later (and more likely sooner), we sabotage any change that takes us too far from our comfort zone. If your comfort zone is eating fast food and watching TV every evening then your self-protection mechanism is going to kick up a huge fuss – pronto - when you set out to eat wall to wall fruit and vegetables and jog for 30 minutes a day. Before long, you’re back night after night in front of your favorite show eating chocolate to make up for feeling so bad about your “lack of willpower”. But there is nothing wrong with you: you are just being human. You were designed that way. So how will this success plan help? How is it different? This plan is designed to start you on the road to ending the typical diet cycle of strict regime/giving up/strict regime.

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Published 21 August 2015
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101 SECRETS FOR WEIGHT LOSS SUCCESS 101 SECRETS FOR WEIGHT LOSS SUCCESS
Losing weight is not always easy. We all know how hard it can be. And yet, more often
than not, we insist on making it as difficult as possible for ourselves with an all or
nothing “Do or Die” approach. We go all out on a strict diet and exercise regime and give
up after two weeks, feeling like a failure. Then we start the cycle all over again with the
next miraculous product or magazine article promising that we will drop a dress size in
2 weeks.
Even though we want to lose weight quickly, it is in our nature to resist change. It’s a
self-protection mechanism that is part of being human. Sooner or later (and more likely
sooner), we sabotage any change that takes us too far from our comfort zone. If your
comfort zone is eating fast food and watching TV every evening then your self-protection
mechanism is going to kick up a huge fuss – pronto - when you set out to eat wall to wall
fruit and vegetables and jog for 30 minutes a day. Before long, you’re back night after
night in front of your favorite show eating chocolate to make up for feeling so bad about
your “lack of willpower”.
But there is nothing wrong with you: you are just being human. You were designed that
way. So how will this success plan help? How is it different? This plan is designed to
start you on the road to ending the typical diet cycle of strict regime/giving up/strict
regime. It takes account of your resistance to change by giving you many small steps you
can take one at a time.
Here’s how it works. Every week or so implement just a handful of the suggestions –
even just one at a time, if that is all you can easily adopt. Start with those which seem to
offer the most benefit but are relatively easy to put in place. Take time to feel happy with
each change before you move on. If you feel you’re not quite there, don’t make any
further changes until you are sure that your new habit is here to stay. Or if you think a
particular tip is never going to work for you, decide whether you will adapt the tip to suit
your circumstances or try another.
If you follow this simple plan, by the end of a few months you’ll have a body to be proud
of without having gone through any major sacrifices. You’ll also be able to maintain the
changes because you made them part of your life one step at a time.
Here's to Your Success!
One Step at a Time
1. Stop, slow down and think whenever you are about to indulge in food you don’t
really need. Repeat to yourself: “Stop, slow down and think”. This can be just enough to
give you the breathing space to change your mind about grabbing that chocolate cake
after a heavy meal or a cookie at coffee time. So much of the food we consume is eaten
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without thinking. If you say this phrase to yourself several times a day, it will eventually
become automatic. Does this phrase work for you? If not, jot down a few alternatives,
and use one of those instead.
2. Get some inspiration. Treat yourself to a health focused magazine and read
inspiring stories of others who have succeeded at losing a lot of weight. Take note of
their strategies, especially any that you could use for your own situation. Above all,
realize that they are ordinary people just like you – not super-humans with unlimited
willpower. Know that you can do this too if you want it enough. Jot down any tips from
the magazine that you want to use in future.
3. Be good to yourself. See your weight loss efforts as being something you do to be
good to yourself, not as deprivation or punishment. A healthy eating and fitness
program involves saying “Yes” to life. It is a life affirmation, not a life sentence. It’s
taking care of you, bringing out the best that you can be; the best shape, the best health.
It’s about giving you the energy to do whatever you want with your life.
Love your new healthy choices for what they are giving you! How good do the healthy
foods you already eat make you feel compared to chocolate and fries? How do you feel
after a walk in the countryside versus how you feel after a day when you have not moved
much at all?
4. Make conscious daily decisions. Losing weight/living healthily is a choice you
make 100 times a day rather than once at the start of your new diet plan. Learn to
recognize each decision and consider it in light of your overall commitment to your
health and your new shape. So, choose morning yoga or a jogging session over staying in
bed. Choose to stop eating when you are full over having second helpings. Choose
healthy food over empty calories. Each good decision you make helps form the new,
healthy and slimmer you. This week just become aware of all the decisions you take.
Where a healthy choice is as easy as an unhealthy choice-- make it!
5. Beware of dressings. Lettuce is not so healthy if you load it with gooey
mayonnaise. Measure out dressings carefully – a tablespoon goes a long way if you toss
the salad with it rather than drizzling it over the top. Try some different toppings for
variety. Think about and note a few new ideas here for different toppings. How about a
hardboiled egg or an apple? You can also use cooked sliced mushrooms (microwave for 1
minute with a little water and drain for a virtually calorie free topping that is tasty).
6. A simple salad won’t fill you up. If you only eat a huge salad with whatever
protein source you choose you’ll probably be hungry again in an hour. To fill up for a
while, add in some slow release carbohydrates such as a small baked potato, whole meal
roll (without butter) or brown rice. Experiment with different “fillers”. What keeps you
satisfied for longest? Try some others too: maybe a little plain pasta or Mediterranean
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couscous. For more salad ideas check out Clean Eating Diet book. Here’s a tasty quinoa
salad recipe from Clean Eating Diet for you to try.

Quinoa Salad With Asparagus, Dates and Orange


This is a tasty and easy to put together dish that combines whole grains and tangy fruit. Not only
is this dish delicious, it is an excellent source of fiber and protein! Quinoa is packed with a large
number of vitamins and minerals including magnesium, iron, potassium, calcium and copper.
It’s a great base for many dishes.

Serves 2

Salad ingredients:

2 cups of water
½ a teaspoon of salt
½ a cup of finely chopped onion (white)
1 teaspoon of olive oil
1 cup of uncooked quinoa
1 large, sectioned orange
¼ cup of chopped pecans
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2 tablespoons of minced onion (red)
5 pitted and chopped dates
½ lb 2 inch long steamed and chilled asparagus slices
½ a diced jalapeno pepper

Dressing ingredients:

1 tablespoon of extra virgin olive oil
2 tablespoons fresh lemon juice
¼ quarter teaspoon of salt
¼ teaspoon of fresh ground black pepper
2 tablespoons of chopped mint (fresh)
1 minced garlic clove
Mint sprigs for garnishing

Method:

Salad
Heat the olive oil in a non-stick pan over medium-high heat.
Add the white onions and sauté for two minutes, followed by the quinoa which you will sauté for
five more minutes.
Add the water and the salt and bring the mixture to a boil, then cover the pan and reduce the
heat.
Let this simmer for about 15 minutes, and then remove from heat and let it stand until all of the
water has been absorbed.
Place the mixture into a large bowl, add the rest of the ingredients and gently toss.

Dressing
Combine the lemon juice, olive oil, salt, pepper and garlic in a small bowl. Stir with a whisk.
Add the dressing to the salad and toss gently.
Sprinkle the fresh chopped mint and garnish with the mint sprigs.

7. Eat real food. Use as many fresh, whole foods as you can. Those that leave the
supermarket as basic ingredients are generally far healthier than those that come with
nutritional labels. If you cook for yourself you know what you are putting into your food
– you somehow never find it necessary to add the chemical preservatives, flavor
enhancers and bulk fillers found in the ready-made stuff, and you can limit the oil or fat
you add to your recipes. Reduce your consumption of anything which has ingredients
which sound like they come from a laboratory rather than a kitchen, and learn to cook
healthily for yourself.
Read the labels on your favorite ready-made meals this week. Yuck! Would you feed that
stuff to a young child? Then why treat yourself in that way? Find recipes to prepare your
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own tastier non-chemical versions. Try one or two this week. Think about how you could
make the time to do this on a regular basis.
8. Family dinners: if eating with your family at the dinner table encourages you to
overeat, leave serving dishes off the table and start the washing up while others indulge
in fattening dessert so you don’t have to watch. Of course, if you are in control of the
menu you can limit the fattening stuff and join them in a fruit salad. Make a note of your
strategies for eating with others, whether or not you eat at home with your family. How
do your eating habits change when you eat with others as opposed to eating alone?
Think about what you will do differently from now on to avoid letting social pressures
and family habits affect what you eat.
9. Leftovers: to avoid picking at leftovers, get them out of sight and in the trash,
fridge or give them to the dog before you can pop a cold sausage in your mouth. When
have you succumbed to the leftover challenge in the past? What thoughts run through
your head? Come up with strategies to use to avoid acting as a human dustbin or trash
can going forward.
10. Shrink and multiply your meals. If you can’t resist snacking between meals, avoid
taking in many calories at one sitting. Save part of your meal for later on. Eat half your
sandwich at lunchtime and finish the rest mid-afternoon. Save dessert for an evening
snack. You’ll never go hungry, and you’ll keep your metabolism high. How does this
strategy fit in with your way of eating? Try it this week, and continue with the most
successful strategy.
11. Keep food fun. Enjoy your food while you diet and avoid feelings of deprivation.
Try different recipes from around the world. Some of the healthiest low-fat meals come
from other countries. Read our Mediterranean Diet book for delicious low fat recipes
from Italy, Greece and Sardinia. Keep your taste buds alive! Have a browse through
some cookbooks and make a note of the new recipes you will try this week. Also buy at
least one new fruit or vegetable at the store and look for instructions on how to prepare
it if you don’t know! Here’s a vegetable recipe excerpt from Mediterranean Diet to get
you started.
Roasted Vegetables with Balsamic Vinegar
Brighten up your lunch with this colorful dish. Antioxidant rich veggies, like squash,
zucchini and bell peppers, get a flavorful punch from balsamic vinaigrette.
The recipe makes use of the extremely versatile yellow squash, which contains
negligible fat and hardly any cholesterol yet has loads of magnesium, shown to reduce
the risk of heart attack and stroke. Yellow squash also has high concentrations of beta
carotene and lutein, which is known to prevent macular degeneration and cataracts.
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Serves 4
Ingredients:
2 tablespoons balsamic vinegar
½ cup extra virgin olive oil
3 garlic cloves, minced
1 ½ teaspoons fresh thyme, finely chopped
1 teaspoon finely chopped fresh basil
2 large red onions, halved, thinly sliced
1 yellow bell pepper, cut into ½-inch pieces
1 red bell pepper, cut into ½-inch pieces
1 orange bell pepper, cut into ½-inch pieces
1 eggplant, cut into ½-inch slices
1 yellow squash, cut into 1/3-inch-thick rounds
1 zucchini, cut into 1/3-inch-thick rounds
Salt to taste
Method:
Preheat oven to 450°F.
In a medium sized bowl, whisk vinegar and mustard. Gradually whisk in oil and stir in
garlic, thyme, and basil. Season with salt and pepper to taste.
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Toss onions, yellow, red and orange bell peppers, eggplant, squash and zucchini in large
bowl and sprinkle salt and pepper on the mixture. Add dressing; toss to coat. Place on
rimmed baking sheets and roast until vegetables are tender and slightly brown around
edges.
12. Portion control: if you don’t want to change what you eat too drastically, exercise
portion control. Experiment with eating two-thirds or half of your usual portion of meat,
potatoes, rice or pasta. Eat more slowly and see how much it fills you up. If you still feel
hungry- fill up on more salad, vegetables or fruit. How much did you miss the extra
food? Was it a case of “it’s on the plate so I’ll eat it”? Did you boost your health by eating
more vegetables to fill any gaps? Make notes about what you discovered about portion
sizes this week.
13. Serving sizes: Check serving sizes when you use ready-made foods – you may be
astounded to see how little you are meant to have! Weigh and measure your food this
week and eat single serving sizes only. How do the serving sizes look on your regular
food choices? Paltry? If they are, plan alternatives where you can eat a little more in
quantity while consuming the same number of calories.
14. Be generous. Stop serving yourself the same amount as your partner especially if
he or she is bigger than you and/or more active. Share your treats and don’t save them
for when you’re home alone. You know the whole package will disappear if you do that.
How does it feel to eat less than others? Sometimes we buy food pretending it’s a treat
for the family when really we just want to eat it ourselves. Buy something this week
which they like, and you don’t!
15. Don’t clean your plate! If you’re used to cleaning your plate at every meal, it’s a
hard habit to lose and yet it means that you may be eating more than you need to be
satisfied. Deliberately, at every meal, put food to one side of your plate which you have
decided not to eat. If you’re cutting down on portions you may want to serve yourself
your usual portion and then put the half to one-third you are not eating to the side of
your plate until you lose the plate cleaning habit. Give yourself a gold star here for each
time you manage to leave something on your plate this week
16. Fiber: fill up on fiber-rich foods. In addition to filling you up, fiber helps absorb
calories in your system – they pass through your body before they can be absorbed. One
gram of fiber can absorb 7 calories of fat! What can you add to your meals to use this
strategy? Think about whole grains, seeds and fresh vegetables. Find a new way of
preparing them this week that you will enjoy. Here’s a high fiber recipe from our book:
Mayo Clinic Diet.
Rancher's Eggs

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Dietitian's tip: The ingredients in this meal (the beans and whole-grain tortilla) will provide you
a high-fiber dish.

Serves 6

Ingredients:

6 whole-grain corn tortillas, 6-inch diameter
1 can reduced-sodium black beans, rinsed and drained
1 tsp cumin, ground
1 ½ cups egg substitute or 6 large eggs
½ cup reduced-fat Monterey Jack and cheddar cheese blend, grated
6 tbsp fresh salsa

Method:

Preheat oven to a temperature of 350°F.
Spray 6 eight ounce custard cups generously with some cooking spray, and then place them on a
cookie sheet.
Heat the tortillas in the microwave until they become flexible and warm; this will take about 25
seconds.
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Press the tortillas gently into each cup.
Use the cooking spray to spray the top of the tortillas.
Mash the beans coarsely with a potato masher or fork in a small bowl.
Add the cumin to the beans, and stir them together until they are well combined.
Divide the bean mixture evenly, and spoon it into the tortillas.
Crack an egg over the bean mixture in each tortilla.
Place the cookie sheet with egg cups in the oven and bake them until the yolks become soft and
the egg whites set; this will take between 24 to 27 minutes.
Sprinkle the eggs with the grated cheese blend and return it to the oven until the cheese melts;
this will probably take a minute or two.
Take the eggs from the oven and use a table knife to separate the tortillas from the custard cups.
Transfer the tortillas to plates and serve them immediately, topped with the fresh salsa.

Nutritional analysis per serving
Serving size: 1 filled tortilla
Total carbohydrate 32 g, Sugars 0 g, Calories 292
Monounsaturated fat 4 g, Trans fat 0 g, Saturated fat 5 g
Total fat 10 g, Protein 17 g, Cholesterol 190 mg
Sodium 536 mg, Dietary fiber 9 g

17. After eight: give up late night eating. The later you eat, the more likely you are to
store the calories as fat rather than burning them as fuel. Eat your last meal or snack
before 8pm. If you’re really hungry, eat no more than a low-fat yogurt or piece of fruit at
bedtime. If you’ve gotten used to eating late, you can gradually have your dinner 15
minutes earlier each day so that your body slowly gets used to this. (Remember our one
step at a time approach). Make a note in your calendar of the time you had dinner this
week and monitor it closely until you are always eating dinner before 8pm.
18. Watch your drink calories. You can easily drink away a multitude of calories
without filling yourself up at all. Do you know how many calories are in your daily
Starbucks latte? In each can of cola you drink? In that small glass of orange juice?
Prepare to find out and be horrified. Replace with herbal tea or water and a slice of
lemon one drink at a time. You know you will feel deprived if you try to change all your
drinks at once, so just replace one single drink each day until you get used to it and then
one more and so on.
19. Be the designated driver: cut down on empty alcohol calories (and feel a whole lot
better in the morning) by being the one who offers to drive after a night out. Your
friends will love you, and you’ll save yourself from having to make excuses for cutting
back on calorie-laden alcoholic drinks. Choose this strategy in a week with a full social
calendar. Even if you just do this occasionally, you’ll cut down on loads of calories
(provided of course that you choose a low-calorie soft drink or seltzer water as a
replacement). Write down your experience about playing chauffeur this week. How did
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