9 Tips To Keep You From Piling On The Pounds When You Dine Out

You plan on carefully selecting your entrée and sticking to your weight loss program, but there are hidden pitfalls you might not even be aware of when you dine out. 

1. Many restaurants finish off the entrée, whether steak, chicken, or pork, with a pat of butter.  It melts before it reaches your table but leaves a rich taste and glossy finish.  Canola oil, or other vegetable oil, is often spread on grilled entrees before they're grilled and then again afterwards.  The oil keeps the meat from sticking to the grill and adds a sheen to the meat before serving. 
In either case you're getting unwanted calories and in the case of butter, a fat that isn't good for you.

2. Marinades and rubs sometimes contain sugar or honey as a seasoning and browning ingredient. The amount of sugar can be as much as a tablespoon. If you're on a low carb diet that sugar/honey can ruin your day.

3. Steamed vegetables can get a brushing of butter before they're plated, just enough for flavoring but not so you'd notice the melted butter on the plate.

4. Salt is a primary ingredient in seasonings and over used in restaurants.

5. If you must have bread, ask for olive oil rather than butter.  Dip the bread in the olive oil. You'll consume less and olive oil is a good fat, where butter isn't.

6. Don't have mixed drinks as a pre dinner cocktail. Unless the mixer is plain soda water it will add calories you don't need.  Have a glass of white wine.  Or even better have a white wine spritzer made with unsweetened soda water. 

7. Be aware of cheese, it's calorie dense, and has a high fat content.  Cheese shows up in more places than you might realize.  It's used as a garnish on meats, vegetables, and of course, salads.

8. Cream sauces are not a dieter's friend.  If the sauce is based on dairy cream, it will be high calorie and have a high fat content.  If it's based on a sauce thickened with flour, it will most likely have a high fat content as well.  Most flour based sauces use a ratio of one tablespoon of flour to one tablespoon of fat to one cup of liquid. Do you really want that tablespoon of fat?

9. Be aware that portions in restaurants are about double the normal portion size.  That 16 ounce porterhouse steak is enough for three people, not just you. 

A serving of garlic mashed potatoes is about a ½ cup not the mound served in most restaurants.  The good news is that restaurants also over do the salad and vegetable serving size.  And while you're having that salad, keep in mind, two tablespoons is the portion for the dressing, not the gravy boat usually served.  

Be aware of hidden fat and calories in restaurant meals and you stay on track with your weight loss program.

What Does It Take To Lose Body Fat?

So, What Does It Take To Lose Body Fat?

To lose body fat, you need to incorporate sheer simplicity, plus ultimate science because understanding how to lose body fat comprises your awareness of BOTH concepts. Now is the time to prepare your heart and mind for non-stop challenge, consistent focus, and utmost care.
You are here seeking some viable remedy, correct? Our time together here is far more worthwhile if I just go ahead and tell you, right now, what it takes to lose body fat. In a nutshell, your biggest key is mental preparedness. Yep. That's the biggie!

As soon as you discover how to convince your mind to issue "lose body fat" commands, you are well on your way to fitness success. To lose body fat, then, is a quite simple matter. Ye, of course, the difficulty you may face lies in your initial THINKING, then the reality of DOING.

There are a few things you will have to do in order to lose body fat. If and when you are willing and ready to do these things, you are SURE to lose body fat, without question.

LONG-TERM "LOSE BODY FAT" SOLUTION

Does It Really Pay To Seek A Short Cut To Lose-Body-Fat Satisfaction?

After you spin yourself virtually all the way around in a lose-body-fat circle by asking questions from sources that either really don't know the truth, or even worse, only care to tell whatever it takes to separate you from your checkbook, credit card, or wallet -- the simplicity and long-time duality of how to lose body fat remains unchanged. Ease versus complexity... long way around versus short-cut solution.

Somebody or someone (meaning YOU) has to do the work! You want to lose body fat, that's why you're here. So, your body needs to engage required, time proven, professional principles that prove themselves for you over and again. In short, to lose body fat you clearly build independence, self-assuredness, confidence, and other lose-body-fat skills that surprisingly emanate from your mental intellectual potential rather than merely your present physical ability.


HOW TO LOSE BODY FAT - HERE IS YOUR 3-STEP CURE

Simply do these three things to lose body fat:

ONE: Once and for all, learn how to find out your daily caloric consumption AND your energy expenditure numbers. Both of these numbers are absolutely crucial because they tell you exactly what your body is doing, right down to the very calorie. Once this calculation process becomes second nature to you, full control of the amount of body fat you carry lay right in the palms of your very hands.

In other words, you can shape your "lose-body-fat" fortune and alter your lean body appearance almost exactly how you want it to be.

TWO: Work out for the most part, using much more drive and intensity than you ever have before in your entire life! I say this to you primarily because of
1) remotely conscious human tendencies that we all have toward relaxation and taking the easy way out of a challenging situation rather than facing and conquering its root cause, plus
2) endorsed exercise science knowledge says that performing at higher thresholds gives you life-extending benefits and burns higher amounts of calories from excess body fat. So, to enormously yet safely lose body fat, begin to train yourself towards high intensity interval exercise.

You may burn twice as many calories as you did before, plus feel better and look better, too.

THREE: Lastly, know that the entire weight-loss-lose-body-fat scenario revolves around one, vital and never-changing concept: Being overweight, thus, needing to lose body fat, remains a direct result of eating too much food and not getting enough exercise. Now, with this last one, allow me to isolate your biggest probable obstacle. The number one problem is that you hear this very same lose-body-fat news so much and so often that your brain instantly goes into SHUT-DOWN or shut-off mode. That is, the tendency to assume the "I've Been There Before, Heard It All Before, Done It All Before, and It Never Works for Me" syndrome kicks in immediately.

The solution? Put on some new "lose body fat" ears today, starting right now. Allow yourself to hear the deeper gist this message carries. Cease to dismiss the seemingly small yet crucial matters that make the difference between your continued frustration and your lose body fat reward.
If you need any kind of help whatsoever, just contact us because 1) we care, and 2) lose-body-fat assistance online is both professional and affordable. So, don't worry yourself about spending lots of money to lose body fat.

Understanding the true meaning of what it takes to lose body fat requires acceptance, open ears, and action. So, learn your personalized details, do the required work, plus know confidently and securely almost all about what it takes to lose body fat.

6 Tips for Staying Positive During Weight Loss

6 Tips for Staying Positive During Weight Loss

Staying positive throughout the weight loss process can be difficult. A few setbacks and you may be ready to give up. Staying motivated throughout your weight loss journey requires focus on the goal and positive thinking – but what do you do when you’re feeling less than positive about your efforts?

Use these 6 Tips for Staying Positive During Weight Loss:

1. List Your Reasons: 
List your reasons for choosing to lose weight. Whether it's for health reasons, or simply to be able to fit into your favorite dress again – list it.
Then make several copies of the list, and place them where you'll be able to see them regularly. Keeping your goals in front of you will help you remember why you're doing all this in the first place.

2. Never Say Diet: 
Don't use the word diet if you can possibly avoid it. This conjures up images of deprivation, and you end up feeling sorry for yourself. Instead, tell yourself (and others) that you’re not on a diet, but that you are trying to make healthier choices.

3. Don’t Use the 3 letter "F" Word: 
Avoid using the word fat when describing yourself. This includes your thoughts. Thinking about how fat you are and how bad you think you look will only bring you down and stress you out. Stress often equals eating another bag of cookies.

4. Use Positive Adjectives: 
Instead, use another adjective that you prefer. Heavy, voluptuous, overweight - these all have nicer connotations than “fat” and will help you to see yourself in a more positive light.

5. Focus on the Positive: 
Think about all the things you like about your body, as well. If you have great hair, for example, focus on that as you attempt to lose weight. This takes the focus off of the body parts you dislike, and helps to get rid of the stress.

6. Find a Role Model:
Instead of focusing on celebrities that are thin, find a celebrity that is larger and attractive, or one that is struggling with weight loss. This allows you to choose a realistic role model.
Positive body image can be difficult to find when you're struggling to lose weight. Focusing on your positive mental and physical traits will help you to be comfortable in the body you have.
This allows you to work towards better health, instead of simply working to be skinnier. Overall, this is a much healthier approach to weight loss, and will help you stay positive throughout the process.

This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.

5 Healthy Tips for Weight Loss

Eating healthy is a vital component of slimming down. Dietary fads that focus on eating one type of food (for example carbohydrates) or totally eliminating others (such as fats and sugars) never last because for your body to stay healthy it takes many of these foods, however in moderation.

5 Healthy Tips for Weight Loss are:

a) Understanding what to eat

b) Knowing when to eat

c) Understanding how much to consume
d) How to simplify your purchasing

e) How to correctly prepare your food intake

There is so much information available on what to eat that we occasionally get so confused we quit before we get started. Understanding what to eat isn't as difficult as it seems. The key is within the food pyramid. The majority of your diet plan (Six to seven servings) ought to be made up of grains (the bottom of the pyramid). These include wholegrain breads, cereals, rice and pasta. Next are fruits and vegetables which will provide the fibre, vitamins and essential minerals that the body needs. The closer the vegetables and fruit are to their natural state, the more nutritious they will be (processing removes nutrients). Dairy and protein (milk, cheese, meat) are what is necessary for strong bones and muscles. Maximize nutritional impact by selecting lean cuts of meat for your 2 -3 daily servings. The top the pyramid is oils and fats, meaning they should be consumed sparingly. Full of flavor, but low in nutritional value, select unsaturated fats, nuts and vegetable oils.

Knowing when you should eat is one thing we all know, becasue it is something our parents told us, eat when you're hungry and stop when you are full. Unfortunately, this really is one of the most difficult items to control. Because of busy schedules and existing bad eating habits a lot of us often eat by the clock, breakfast at 7, lunch at noon, dinner at 6pm, whether we're hungry or not. A whole lot worse, is that we often snack constantly (or regularly) between meals, so rather than three balanced meals, we are more likely to eat Five to six unbalanced ones.Just how much to eat is equally as big an issue as knowing when to eat. Today things are super-sized, value-sized and pretty much over-sized. Two daily servings of meat are not much since an amount is just 2 oz. A typical restaurant steak is at least 8oz, that is twice your everyday requirement. The same goes for virtually all the foods we eat. A serving of salad dressing (from the fat and oil group) is just 1 tbsp, not the more than 1/4 cup we unknowingly pour on in the salad bar. Understanding portion control is essential to maintain a healthy diet.

Get some Weight Loss Tips for 2017

Simplifying your shopping might seem at odds using the need to eat a wide variety of foods to maintain a well balanced diet but it's not. The more ingredients you include in a recipe, the more processed foods and empty calories you add to your diet. By continuing to keep recipes simple, not only will meals taste better, but they will also be filled with all of the nutrients your body needs, provided you do not cook it out of them.In addition to choosing healthy food, how you cook them will determine just how much nutritional value you end up, which is why it is also important to know how to properly prepare the foods you consume. Although raw carrots are the most nutritious, does it matter should you boil or steam them before serving as a side dish? Boiling removes all of the carrots essential vitamins, which end up discarded using the water, while steaming maintains their color, texture and nutritional value. So how you ready your meals are just like essential as what you're preparing.If you bear in mind these five simple tips, you'll be on your way to eating healthier and losing weight.

Weight Loss Success With The Power Of 2

How do you rate the difficulty of dieting and losing weight on a scale of 1 to 10 with 1 meaning it's very easy for you and 10 meaning it's really hard?

The average difficulty rating seems to be around 8. That's an unscientific, anecdotal based estimate.

If you "failed" at diets in the past and look at your next weight loss attempt with trepidation, it's most likely because you have a high dieting difficulty self-rating.

Unfortunately, diets, of necessity, force you to do things, eat foods, and eat in certain ways that are outside of your norm. Plus, you probably need to eat less than you're used to and if you don't do that right you get hungry and grouchy and hate the whole experience.

Dieting means you need to change your routines if not your habits which is always a challenge.

When you add it all up, dieting causes a lot of stress and pushes your personal difficulty rating off the charts.

The Power Of 2

One good way to help relieve a lot of the stress and move that difficulty rating from an 8 (or whatever yours is) down in the 3 to 4 range or even less, is to use the Power of 2 by finding a good dieting buddy.

Depending on your personal "how-to-diet" preferences, especially if you're socially oriented, finding a buddy or even a group may be the very foundation of your success. Your own personal missing link to weight loss success.

And even if you're not ordinarily the social type, at least giving the Power of 2 dieting buddy idea a try can't hurt.

As in any good partnership, if you find a good, compatible match for your dieting buddy, you will: 

• Help each other overcome your dieting weaknesses
• Support each other in maximizing your dieting strengths
• Give each other both the rational and emotional support needed for success
• Encourage and "cheer lead" each other during tough times

The Power of 2 in dieting, if done correctly, will give you exponential success.

How To Choose A Dieting Buddy

There are 5 steps to choosing an exponentially powerful dieting buddy: 

1. Pay attention to how you like to do things. You'll discover your natural, inborn, innate preferences, strengths, traits, and characteristics. See how you can use your preferred behavioral style in conjunction with and in support of your diet - regardless of the diet you choose.


2. Make sure your buddy knows, understands, and will support your dieting behavioral preferences.


3. Learn your buddy's traits and characteristics - and his/her dieting behavioral dieting preferences, too. They may be the same as yours or may be radically different.


4. Make sure you know, understand, and will support your buddy's dieting behavioral preferences.


5. Agree with your buddy, in advance, how you are going to help and support each other. Exactly how you do that in reality will evolve over time. It will take some testing, trial, and error. But, if you start with at least a loose agreement on how to help and support each other, it will go a long way to helping both of you reduce your dieting difficulty rating and lead quickly to easier and more successful weight loss.

Example

Let's say you're the type of person who does everything at a fast pace, you're socially oriented, creative, and love fun, adventure, and being spontaneous. You don't like structure, routine, or boredom. You're also impatient and expect quick results.

You can see right off the bat that any sort of highly structured diet is a challenge for you. That doesn't mean you can't do it. Quite the contrary. You can be successful on a highly structured diet. If you take into account your natural traits, characteristics, and preferences, and, in a sense just plug them into the diet, you can make any legitimate diet work for you.

So let's now assume you find a dieting buddy with the same traits and characteristics as you. The two of you can support and help each other find ways to spur each other's creativity, make your dieting fun, and challenge each other to find ways to insert some spontaneity and flexibility without deviating too far beyond the bounds of your diet.

Or, maybe you find a dieting buddy who is quite different. Someone, let's say, who has tremendous patience, loves routine and structure, follows rules, is detail oriented, and just likes consistency and stability.

As long as the two of you really "get" each other and respect your differences in life and in dieting styles, are willing to admit your own dieting downfalls or weaknesses, and committed to get involved in each other's dieting efforts with openness and honesty, you'd make a great dieting buddy pair...better than someone who is just like you.

You'll help your buddy to get motivated...to get moving with the diet...to take some risks. You'll encourage her to stay with the diet when it's hard for her. You'll show her how to have a little fun with it.

In turn, she'll help you see that yes, you can have quick results, but "quick" in terms of reality. She'll model some patience for you. She'll help you stick to your dieting routine when you start feeling it's too restrictive. She'll give you an outlet for your emotional frustration when you start having that inevitable sense of boredom with the whole thing.

Finding a random dieting buddy where you don't know and understand each other's traits, characteristics, and dieting behavioral preferences, however, can prove disastrous. If you don't have a good sense of how you should go about dieting or how your buddy should go about dieting, it's impossible to help and support each other in positive and constructive ways. It could easily raise your dieting difficulty.

But, when you choose someone and can really get in tune with each other's best and most effective approaches to dieting and losing weight, you'll significantly reduce your dieting difficulty rating and greatly increase the ease and success of your weight loss efforts.

The Power of 2 can be quite dramatic.

Copyright - 2011 - Dexter Godbey - All Rights Reserved

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Uncover your unique Dieting Compatibility Style™. Discovering how to use your natural strengths in your weight loss efforts can make your dieting stress-free, easier, and more successful than ever before - guaranteed - regardless of your diet - once and for all. Make your next diet your last diet. http://www.DietingLaws.com

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