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Slimmers Diary – Key to Weight Loss

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The One Year Slimming Manual
101 Slimming Tips compiled from the best weight loss sources on the web. It is suggested you introduce 2 new tips per week. Write these in a Slimming Diary. Just use an ordinary one year diary. Begin with the tips you like the most and would be easiest for you. After 51 weeks (take one week off for Christmas) you should be using a lot of tips and losing a lot of excess weight.

(Compiled by Scot Mackenzie

1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

2. Add 10 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Get a mantra.
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.
5. After breakfast, stick to water.
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal,
one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one less hour of TV.
A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

8. Wash something thoroughly once a week.
Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

9. Wait until your stomach rumbles before you reach for food.
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. 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. Find ways other than eating to express love, tame stress, and relieve boredom.
10. Sniff a banana, an apple, or a peppermint when you feel hungry.
You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

11. Stare at the color blue.
There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

12. Eat in front of mirrors and you’ll lose weight.
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

13. Spend 10 minutes a day walking up and down stairs.
The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

14. Walk five minutes for at least every two hours.
Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.
15. You’ll lose weight and fat if you walk 45 minutes a day, not 30.
The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

16. Don’t buy any prepared food
that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.

17. Put your fork or spoon down between every bite.
At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

18. Throw out your “fat” clothes for good.
Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.

19. Close the kitchen for 12 hours.
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.

20. Walk before dinner and you’ll cut calories AND your appetite.
In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

21. Make one social outing this week an active one.
Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling.

22. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day.
On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

23. Put less food out and you’ll take less in.
Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

24. Eat 90 percent of your meals at home.
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.

25. Serve food on your plate instead of on platters.
If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.

26. Don’t eat with a large group.
A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.

27. Order the smallest portion of everything.
If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.

28. Eat water-rich foods and you’ll eat fewer calories overall.
A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

29. Bulk up your meals with veggies.
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated.

30. Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

31. Switch to ordinary coffee.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.

32. If you’re going to indulge, choose fat-releasing foods
They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.

33. Enjoy high-calorie treats as the accent, not the centerpiece
Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.
34. Eat cereal for breakfast five days a week.
Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
35. Try hot sauce, salsa, and Cajun seasonings
They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.

36. Eat fruit instead of drinking fruit juice.
For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.
37. Drop your milk type and you cut calories by about 20 percent.
If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.
38. Snack on a small handful of nuts.
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds, and dried fruit.

39. Get most of your calories before noon.
Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.

40. Brush your teeth after every meal, especially dinner.
That clean, minty freshness will serve as a cue to your body and brain that mealtime is over.

41. Drink lots of water. This is one of the easiest and most effective ways to accelerate weight loss. You will be cleansing out toxins and guess where toxins reside. In fat cells so remove toxins and the fat cells will drop away too.

42. Eat a healthy clean breakfast every day. If you skip breakfast your body goes into starvation mode and stores fat. What is meant by clean? Remember the morning is when you are breaking the fast so what ever you eat first will continue the cleansing. Best to start with some fruit to assist the morning cleanse. The side benefit is that your brain needs to get some quick nourishment so it can function which is what the natural sugars will help with.

43. Eat lots of vegetables mostly green ones. You can eat as many green vegetables as you want! There is no limit. No one ever got fat from eating too many green vegetables. They are full of vitamins and minerals and are alkaline forming.

44. Eat a big salad every day with healthy home made Salad-dressings. Salads are filled with easy to digest vitamins and minerals, are alkalizing and ensure you get some food that is raw which we need some of even in the winter. Check out some tasty Salad Recipes

45. Always have healthy snack food ready to eat (cut veggies and soaked nuts and seeds). This will make sure you are not reaching for a cookie, chips, candy or some other junk food.

46. Make sure that the balance of your food is alkaline forming. If you do all of the above then you will be creating a balance of 80% Alkaline forming and 20% Acid forming in your daily diet.

47. Eat at regular intervals throughout the day to keep cravings in check. When you do this you will be keeping your blood sugar level and not go into starving mode. You know what happens when you are starving for something to eat. You are not so rational and will eat anything to satisfy the hunger.

48. Eat properly combined meals consistently and you will not gain weight. When the foods you eat are not combined properly, you could be causing them to spoil in your stomach causing you to have toxins to remove.

Protein foods require a highly acidic environment for digestion which begins in the stomach with hydrochloric acid.
Carbohydrates (starches, fruit and sugars) and fats require an alkaline environment for digestion which begins in the mouth with the enzyme ptyalin.

49. Move your body for fun; go for at least one walk a day. Couch potatoes gain weight easily and this is not healthy in any way. Your body likes to move to keep create flexibility, strength and the bonus is we that the pounds will drop away if we do enough.

50. Pack healthy snacks for your day out. Once you are out in the world there are way too many unhealthy temptations so make sure you have your snack with you. Even if you are usually attracted to junk food when you are hungry you will reach for the closest thing to eat.

51. Eat a wide variety of healthy foods to get the vitamins and minerals your body needs. When you are getting all of the nutrients your body requires to do its job you will be fully nourished. If you do not then your body feels starved and reaches out for something to nourish it right now. Reach for some salty chips which did not do, then it is on to a chocolate bar, that did work so about some Buffalo wings but still hungry so lets have some cake. See how the cravings just keep yo-yoing between salty and sweet. Basically the body is starving and needing real nourishment so you cannot blame it for having cravings. Eat the wide variety of healthy foods and you will see the cravings drop away.

Chapter 2

52. Eliminate all preservatives, food colourings, additives and non prescription drugs.

53. No artificial sweeteners. Research has shown that not only do they have a detrimental effect on our health they also help us to gain weight. Know that an artificial sweetener without calories is not the answer. We now know that they actually create weight gain!

54. Eliminate coffee, pops, black tea, alcohol and other unhealthy drinks. These are energy exhausters in the long run.

55. Eliminate all junk food. Eat Real Food!

56. Eliminate dumb carbs. Eat Smart Carbs.

57. Eliminate refined sugar. Eat food that is naturally sweet.

58. Eliminate anything that feeds Candida. Eat whole foods with no sugar and do all of the above and you will be eliminating it.

59. Eliminate wheat and wheat products. It is highly acid forming, incredibly high glycemic index and usually genetically modified. Our Vital Health Testing consistently shows it is not good for almost everybody while other gluten grains are positive or less negative. Read Wheat Belly Blues.

60. Have quiet time for yourself. Nourishing you is needed very much to be fully balanced.

61. Spend time with close friends and family. This can be very nourishing.

62. Learn how to handle stress. Stress can cause you to suffer from headaches, anger, drug abuse, eating disorders and fatigue.

63. Breathe Deeply. This will help with stress, sleeping, digesting your food and feed your muscles so they can develop.

64. Get in touch with your body. You can eat what your body likes once you have eliminated the unhealthy stuff.

65. Get good quality sleep. This will help you to perform well in work or school or as an at home parent.

66. Counting calories does not work for weight loss. All calories are not created equal thus will not have the same effect on your weight or health.

67 Healthy hydration
This might sound really obvious but eating healthily means drinking healthily too. There’s no point eating the right foods if you don’t drink the right liquids.

From simply drinking fizzy drinks or fruit juices with extra sugars it’s estimated that people are drinking an extra 200 calories per day then they think they are. So keep the cans of fizz to a minimum.

68 Keep your diet varied
The main area where a lot of diets slip up is not providing enough variety. If you do something day in day out, you get bored of it and it won’t be as easy to stick to.

Diet Chef’s Nutritionist and Weight Management Specialist, Izzy Cameron says: “The problem many of us have with dieting is that it can become repetitive and boring, meaning after a few weeks of feeling we are depriving ourselves we revert back to old habits and may binge on the wrong foods.”

So if you’re trying to slim down make sure you’re still eating a balanced, varied diet. In the long run you will probably lose much more weight.

69. Keep moving
An active lifestyle is essential for heart health, arthritis and staving off diabetes as well as lots of other health issues. But trying to fit in the 10,000 steps recommended per day to keep blood sugar levels from spiking isn’t easy.
If you have a job where you’re mainly sat around (which a large number of us do) then it can be extremely difficult. But doing small things like walking for 5mins at least every 2 hours can help keep your metabolism ticking over.
Exercise can definitely help with and accelerate weight loss. However exercise does not mean signing up to expensive gym memberships or having to hire a personal trainer, so don’t panic. Just keeping active for at least 30 minutes a day can make a difference. Perhaps walk to work instead of getting the bus…get off the bus a stop earlier, take a stroll on your lunch break or go out for a bike ride or do some gardening at the weekend. All these little steps will help towards achieving your weight loss goals.”

70. Starving yourself won’t work. Skipping meals is nothing but bad news.Skipping meals is disastrous for weight loss! It has a three-pronged impact – firstly it causes blood sugar imbalance which makes us crave sugar or carbohydrates within 2 hours of our regular meal time. Secondly it makes our bodies burn muscle, not fat, for energy. Finally the body has its own ‘food clock’ (like a body clock for time) that regulates our metabolism and this becomes sleepy or sluggish when it is out of routine (think shift workers or jet lag).”

71. Eat regularly
As well as not skipping meals, you need to make sure you’re providing your body with the right amount of energy.

While its good to shake our body up with different intensities of exercise its best to keep our mealtimes regular. If you find skipping meals a tempting habit try having a combined protein and fat snack or small meal instead. Do this every 2-3hrs. Eat a boiled egg, a small handful of nuts or seeds, a protein drink or 100gm of meat or cheese. Add in certain vegetables and fruit and reduce carbohydrates especially refined ones; they are the weight loss enemy.

72. You are what you eat .What goes into your body ultimately comes out where it counts.
Remind yourself that everything you put into your mouth is processed to form your cells, that fried chicken wing looks less appealing now doesn’t it?

73. Swap your all or nothing outlook:
Losing weight isn’t about cutting everything from your previously unhealthy life out completely; the likelihood is that you’ll just overindulge at some point along the way and end up in a yo-yo cycle of bingeing and purging.
Studies show that the people who lose weight and sustain it for the longest periods, are those who switch to a healthy diet by starting off with small changes. So instead of completely cutting out all chocolate from your life, make sure you don’t overindulge on other things so that you can still enjoy a bar or two.

74. Take your time :We’re a busy lot here in the UK and sometimes we seem to forget that we can take the time to pause. A survey conducted by Conscious Food found that the average person in the UK eats all 3 meals in a total of 23 minutes each day, when we should be spending at least 20 minutes on one meal! You might guess that this does not spell good news for your weight or digestion.
Mindful eating – focus on your meal when you are eating, you’ll take longer to eat a lot less.

75. Whites: As a rule of thumb, try to keep any foods that are white or beige to a minimum. That means breads, rice, sourdoughs, croissants, butters – the only exception here is white meat. White foods tend to be full or carbs and fats and while you need these things every so often, it’s good not to overindulge. The average loaf of white bread contains 42.7g of carbohydrates compared to only 15g in wholegrain bread.
So switch to wholegrain bread or brown rice and pasta, because these are packed full of fibre and will help you feel satisfied for longer, therefore giving you the extra energy you need to do a killer workout.

76. Enter a race
Nothing will make you lose weight and get fit faster then the impending doom of a 10K run…

77. Quit smoking
Really this is just common sense nowadays. It’s true that smoking acts as an appetite suppressor and nicotine as a metabolism booster but this is no excuse, smoking can mask really bad food habits and as well as effectively killing you. Plus smoking and bad eating are both linked to emotional triggers so although kicking these habits together might be hard, it will be extremely beneficial in the long run to get a hold on both.

78. Ditch the naughty snacks for nuts.We all know that nuts are a great healthy snack but often people get scared by the fact that too many can be bad news – when to stop?!? Well the American Pistachio Growers say that 37 pistachios are the equivalent of LESS THAN 100 calories! Plus nuts like almonds are high in fibre, which helps you feel satisfied in between meals. We don’t need another excuse…

79. Only eat when you’re hungry
Getting more in tune with what your body actually wants rather than what you think it needs is a really important tool for weight loss. If you don’t feel hungry, don’t force yourself to eat, it’s as simple as that. If that means that you’re having lunch at 4pm then so be it.

80. Food cheats
Simply substituting a few of your favourite sugary or savoury (chocolate and cheese we’re looking at you here) toppings can reduce your calorie intake by miles.
Use things like these to flavour your food:

Use mashed avocado instead of mayonnaise or butter on your bread
Instead of cheese on top of your pasta, try grated courgette
Try using 100% dark chocolate instead of milk chocolate on top of your coffee
Use yoghurt instead of double cream on your puddings
Sprinkle cinnamon in your cooking as it can help control blood sugar levels
Add chopped garlic to your sauces to boost metabolism and lower cholesterol

81. Write down everything you eat/calculate your calories
Making a physical note of everything that goes in your mouth is a (horrible) but effective way of gaining control over your eating. Seeing the good and the bad of your diet is a great way of shocking you into eating healthier. It also acts as a positive way of congratulating yourself when you do eat well.

82. Add 10 percent to all calories you think you eat
If you’re calorie counting the chances are that you’re going to be underestimating the damage – by a long way. If you didn’t see Channel 4’s Secret Eaters, you might not be aware of just how many secret calories we eat everyday that go unnoticed. Whether measuring the packet’s calorie counting by the wrong servings or just missing the essential maths, a good rule of thumb is to add about 10 percent of what you think you’re eating to get your actual calorie count.

83. Cut out the milky coffees
You know that morning latte you love so much – well it could be costing you around 500 extra calories per day. If that’s not enough for you, black filter coffee is around 2 calories and half the price – what more motivation could you want?

84. Make a goal. It’s an oldie but a goodie. The National Heart, Lung, and Blood Institute says that if you want to lose weight, the best way to make sure you stick with it is to make a few goals to work towards at the very beginning that aren’t just about weight loss. Whether this is simply wanting to hit your five a day fruit and vegetables count or doing 30 minutes of exercise a day, they say this is the most effective way of beginning and maintaining weight loss.

85. Don’t go solo…Speak to any fitness expert and they will tell you that the people who workout with somebody else are the one’s who consistently lose the most weight. Having someone to be there through the highs and lows will mean that you will push yourself harder and also have the motivation to go back for more. A bit of healthy competition never hurt anyone.

86. Try to eat at home. We know this can be a bit of a tall order when you’re working long hours but trying to eat at least 2 meals a day at home will work wonders for your waistline. Logistically you don’t have the time or effort to knock something healthy up in the office kitchen, so unless you’re super organised you will often go to snack stores for your food. So if you try to eat a healthy and satisfying breakfast and dinner at home you’re less likely to snack through the day at your desk or when you get home late at night.

87. Never view food as a bad thing
This might sound a bit too much like an affirmation for some but viewing food as your enemy is not the right mindset for weight loss. Thinking of food as the enemy will just make your relationship with your body even more unhealthy. Instead try to think of the food you eat as the fuel for your fitness – which it is. People with a healthy attitude towards food tend to have a much healthier lifestyle as a result.

88. Move away from the butter…
Many people tend to slip up on their healthy eating plans by using an obscene amount of butter and oil which is full of fat when they cook. Although butter is one of life’s greatest pleasures, it is also a nightmare for your weight.
A great option to cut down on your butter consumption is to replace it by cooking with coconut oil instead. It’s less than half the calories and gives your cooking a fresh, exotic twist. You can even use it in your coconut paste in your coffee instead of sugar as a healthy option which also speeds up your metabolism. Well worth looking into.

89. Portion control
I cannot stress this enough, but where almost all clients fall down with dieting is their portion control. I see many people who perceive they eat a healthy diet, but pile their plate too high with food. Cutting down your portion size will not only help you lose weight, but but will be one of the most effective weight management tools for the long term. More importantly means you can still eat some of your favourite foods, just a lower amount.

90.Switch up your social life. Most of the time when we meet up with friends it will be over a drink or going for a slap up meal. Which if you’re a sociable soul, that can only spell disaster. You don’t want to become a recluse but can you deal with the temptation?!

A great way of getting around this problem is to try and make at least one social activity between you and your friends revolve around fitness. So whether that’s building up a tennis league within your group, going for a long country walk instead of being sat down the pub or joining a weekly fitness class together, you will be able to see your mates as well as keep your weight loss on track.

91. Diet services
If you have trouble cooking and preparing your own meals and often think “Screw it, get out the takeaway menu” then maybe you should take a look into diet delivery services.If you are struggling to prepare meals that fit into your calorie allowance, most nutritionists are in agreement that portion controlled, calorie counted meals are an effective and convenient solution. You can find a number of options in your supermarket, or a delivered diet service like Diet Chef can do all the hard work for you – allowing you to still tuck into curries and pasta, whilst adding your own fruit and vegetables on the side.
They can take the hassle out of the healthy/balanced equation and the majority of delivery diets are designed to be delicious. If you’re interested then just check out our diet delivery service reviews.

92. Take a walk
We all know that we should be doing about 30 minutes of exercise a day but none of us really give walking the credit that it deserves. But in a study conducted by the University of Glasgow, after testing 10 obese women walking 20 minutes per day, they proved that a small amount of walking per day increased feelings of fullness and reduced appetite as much as a light meal.

93. Smart workout
Did you know that running for a straight hour on the treadmill is about three times LESS effective than just 15 minutes of interval training? If that isn’t enough, the American College of Sports Medicine Annual Meeting says that doing just two weeks of high-intensity interval training will improve your aerobic fitness as much as about seven weeks of endurance training.

94. Alcohol
Trying to lose weight doesn’t always mean that you need to completely ban alcohol. Weight Watchers do a reasonable range of light wines at only 228 cals for its sparkling wine or 264 calls for its semillon Sauvignon Blanc. When the average bottle of Sauvignon Blanc is roughly 600 cals it might be worth widening those wine horizons.

95. Eat hot food – chilli
Adding chilli to your meals is a good way to slim down for two reasons. The capsaicin in the chilli reduces your appetite and studies suggest that eating spicy food can actually help with metabolism – we’re not sure but worth a try!

96. Don’t replace fruit with juice.
Often people think that drinking fruit juice is a great way to get one of their 5 a day. While this is true for a lot of fruit juices just be careful. Some juices work by juicing out all of the fibre goodness in the skin and substance and just contain all of the sugary excess which can add up to a hefty load of sugar – just check the back of the bottle to make sure what you’re drinking isn’t the equivalent of a liquid doughnut.

97. Sauna and Heat Treatment : Great for sweating , detox and weight loss. Why else do all horse race jockeys use saunas to keep weight down.
Lester Piggot throughoput his career had a sauna then a Cigar for his breakfast!

98. Alternative Medicines : Creative weight loss ideas can be found within these traditional systems. A whole new book can emerge from this.

99. Yoga – hatha Yoga has many postures which in combination or alone can assist in controlling weight.

100. Tai Chi- can provide the correct movement necessary for efficient balancing of metabolism and body weight.

101. DRINK !!! Du Zhong Slimming Tea it is a proven effective long term method of shedding weight with or without effort on you part. Choose the highest quality for maximum result :

Scot MacKenzie 2016

Slimming Well Blog

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Welcome to month one of the World Slimming Blog.

Every month I will look at a different methods of assisting weight loss.
Month by month you can compile a working list of useful methods of weight control. Please bookmark this site and keep in contact by email
if you would like to comment or receive further information.
‘Knowlege is power’ and knowledge about slimming is the power key to achieving your optimum weight. Why is weight control important?
The two main reasons are ‘health’ and ‘beauty’ . Of these two ‘health’ is more important than ‘beauty’ because when you attain your perfect weight you will automatically be at your optimum radiating your own inner beauty.
In the coming months I will explore all the factors individually which contribute to weight loss but other than dieting and exercise there are many other less important aspects which can contribute to weight loss. To begin with I am going to give 12 dieting suggestions and tips which can give you a good foundation for approaching weight loss.

1. Don’t skip breakfast
Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn’t help us lose weight and isn’t good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.

2. Eat regular meals
Some people think missing meals will help them lose weight, but it’s been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active
Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone.

5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it’s warm or you’re exercising.

6. Eat high-fibre foods
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels
Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate
Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Don’t ban foods
Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don’t stock junk food
To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol
Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals
Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

Please try and integrate the above advice into your daily routine. Next month I am going to take a close look at the Calories in specific foods and suggest how you can best stick to a Calorie controlled diet plan.