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1. Beware of "non-fattening" foods. Because unfortunately there's really no such thing — with the possible exception of celery, at seven calories per stalk. Every other food contributes to your calorie balance. Too many people believe that there is one big category of food that is non-fattening, another that is fattening, and as long as you don't eat the "forbidden" foods you'll naturally lose weight. Thus, the dieter relieves himself of worrying about arithmetic or the size of the portions so long as he sticks to the first group — for instance, roast beef, yogurt, orange juice — while scrupulously avoiding foods in group two: bread, potatoes, bananas.
This utterly disregards the plain facts: a three-ounce slice of roast beef (barely enough to decently cover a slice of rye bread) contains 260 calories, plain yogurt (made with whole milk), 150 calories a cup, and unsweetened orange juice, 110 calories a cup, while white bread is a mere 60 calories a slice, and a medium-size baked potato or a banana only 100. Calories do count. Those three little words should be recited prayerfully morning, noon and night by anyone who seriously wants to reduce.
2. Be prudent about portion size. Few people train themselves to distinguish between a three-ounce and a five-ounce hamburger patty. Yet the larger one contains about 200 more calories. Just eating one large-size hamburger a day — but counting it as a small one — will make a difference of nearly two pounds of fat a month. A full eight-ounce glass of orange juice, instead of a small juice glass, changes the figure from 55 calories to 110. This hidden surtax on the larger portion can, destroy a calorie budget as completely as an obvious food splurge. So keep your eyes on portion size.
Count every calorie. That means every calorie. Many people forget to take into account "small snacks," especially if they are nibbled over a long period instead of gobbled down in one handful. A cupful of cashew nuts, unconsciously devoured while watching a football game, doesn't seem worth thinking about. Yet it represents 785 calories! (Peanuts? 805 calories for a mere two fistfuls.)
3. Cook lean. It's surprising how much the fattening ability of food changes with different methods of preparing it. A potato contains only about 100 calories, baked or boiled. With salt and pepper, lemon juice or Worcestershire sauce, it still contains 100 calories. But add one tablespoon of butter or margarine and you double the count. French-fry the potato or mash it with butter and cream and you've pushed the total to about 250. And with hash-brown potatoes, you're absorbing 470 calories per cup.
4. You can similarly double or triple the calorie content of your 80-calorie egg by frying it in generous amounts of butter or fat, or of your 60-calorie slice of bread by loading it with butter or jam. (Incidentally, toasting simply drives out the water and changes the bread's color and texture; it does nothing to calories.) You can cut the calories in hamburgers or steaks by cooking them in a Teflon pan, which does not require any lubricating fat; or, better still, by using a grill that allows fat (and calories) to .drip out of the meat.
5. Beware of "wet" calories. Calories in drinks are as easily overlooked as those in the nut dish. There are 320 calories in two small (two-ounce) martinis or old-fashioneds. One ounce of after-dinner liqueur may add 100 calories. And the two beers you drink with the cashew nuts add another 300 calories to their 785 — so you gained almost a third of a pound of fat between lunch and dinner and never once had a mouthful of real food. It's hardly worth it!
6. Stop leaning on protein. Millions of sensible people have been inadvertently misled into thinking that protein contains few calories, or that protein somehow "burns" fat. Actually, protein contains about 120 calories per ounce, the same as carbohydrates. (Fats are more costly, about 270 calories an ounce.) The idea that protein burns fat started out as a misunderstanding of an old laboratory experiment; it showed that if a person ate only pure protein (egg white is the only thing that comes close to that), about 30 percent of the energy eaten would be dissipated as heat shortly after the meal. The problem is is if the meal contains any fat or carbohydrates — as all meals do.— the "burning" effect is canceled.
It's also widely believed that meat is pure protein, and that therefore you can eat steak ad infinitum and emerge as slinky as a cougar. In fact, all meat contains fat. A three-ounce hamburger contains, on the average, 19 grams of protein (80 calories) and 26 grams of fat (about 230 calories). Three ounces of sirloin or deboned rib roast contains 20 grams of protein (80 calories) and 20 grams of fat (180 calories). Ham contains even more fat calories in proportion to protein.
7. Cut down on sugar. Sugar contains four calories per gram, just like other carbohydrates. It is absorbed by the body fairly rapidly, but this makes no difference in its contribution to weight gain. The average American consumes 100 pounds of sugar per year, the equivalent of 174,600 calories, or 50 pounds of body fat, which has to be burned up somehow if it isn't going to be accumulated as extra weight.
8. Clear up the cholesterol confusion. Somehow, people have the idea that any margarine or oil that is high in polyunsaturated fat (or low in cholesterol) is therefore low in calories. It is certainly desirable to replace saturated fat with polyunsaturated fat in order to keep down cholesterol. But margarine and butter have almost exactly the same calorie content.
9. Don't worry about water or salt. Attempts to cut down weight by cutting down on salt or water are futile. If you are overweight, it's a good idea to go easy on salt to guard against high blood pressure. And for some people, particularly middleaged women, decreasing salt may allow a more regular weight loss by preventing temporary water accumulation. But cutting down on salt, however desirable for other health reasons, will not by itself reduce your weight. As for water, it is the world's only calorie-free fluid, and a generous consumption or-it is healthful.
10. Balance both sides of your calorie expense account.
The final widespread fallacy that stands in the way of successful dieting is the belief that food intake alone determines how much you gain or lose. In fact, like your bank balance, your weight depends on how much you take out as well as how much you put in. It is far more difficult to reduce if the only muscles you ever move are the chewing muscles. It is considerably easier and far more healthful to lose weight by a combination of calorie reduction and exercise than it is by calorie cutting alone.
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1. Cut down on calories but don't cut them out. People can reduce on plain, common-sense diets by simply con-summing less.
2. Begin with smaller servings of those foods especially generous in calories fatty meats, baked goods, sweets, etc.
3. Expend more calories in physical activity, especially aerobic exercises such as walking, jogging, cycling, swimming, and rope-skipping.
4. Recognize that some people gain weight far more easily than others and that some people lose weight more easily. Follow the program that is most realistic for you.
5. Weigh yourself on a reliable set of scales once each week. Let them be the judge of your success.
6. Make up a motivation list including the greatest benefits you will achieve from weight reduction. Review it thoughtfully everyday.
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1. Serve moderate portions of the lean cuts of meat, or trim off excess fat from meat before cooking or before serving. Eat shellfish and organ meats in moderations because thev are higher in dietary cholesterol than red meat.
2. Use more poultry or chicken and fish.
3. Try to use cooking methods that do not consistently add unnecessary fat to the daily diet; broil or boil instead of fry foods.
4. Use soft margarine for table or bread spread.
Nutritionists recommend a diet pattern that contains more fish and poultry, to avoid rich and overly sweet foods like pies and pastries, a balanced diet low in saturated fats.
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1. Nutritionists say the total amount of fat in the diet of the entire family must be reduced. This can be done by choosing less fatty foods or trimming off fat from pork and beef before cooking; by boiling or broiling foods instead of deep frying them; -by cutting off fat from foods before serving them; by using poly-unsaturated fats (soft and liquid fats or oils from plants like corn oil, peanut oil, etc.)
2. Use cholesterol-rich foods in restricted amounts or less frequently. Egg yolks and shellfish are rich in cholesterol so serve these less often or two or three times a week only.
3. Restrict the amounts of sugar in the daily diet —-less sugar in coffee and other beverages, no sweet bottled soft drinks, no sweets for dessert (use fresh fruits instead of fruits cooked in syrup).
4. When boys reach teen-age, encourage the eating of fruits and the drinking of milk in larger amounts. For filling snacks, suggest sandwiches with cheese or meat or fish fillings with fruit juice or milk.
5. Some young men often start to gain weight during the first years of marriage because their brides tend to feed them too much rich foods, often to show off their culinary prowess. It is up to the young wife to temper her cooking ambitions with discretion, to keep her husband from growing fat and becoming susceptible to heart attacks. It. will be much better for her to learn to prepare low calorie foods or dishes.
6. Upon reaching the age of 50, and especially after retirement, new weight problems for men come into the picture. Usually, calorie requirements decrease with age because physical activity is reduced.
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1. Pick a good diet plan. Make sure you select one that is not only well-balanced, but include food you like. There's no need to eliminate high-caloried favorites if you know how to fit them in.
2. Allow enough time to diet. Crash diets usually depend on changes in water balance for rapid weight loss. You need to lose fat, not water. A one-to-two-pound-a-week loss is a sensible rate for both men and women.
3. Set formal goals. Make a chart on graph paper. Fill in your current weight, then a pound less until you get to your desired weight. On the bottom line, fill in the number of weeks it will take to reach your goal. If you're on schedule, you'll have a straight line going diagonally across the chart.
4. Throw out all fattening treats (or give them away). The fewer temptations you have around, the easier it is to resist "just one".
5. Keep busy. If you tend to nibble while watching television, occupy your hands with knitting. Or make up crossword puzzles.
6. Don't expect dieting to be easy. There will be hungry days while you are adjusting to the smaller amounts of food allowed on your diet.
7. Count everything' you eat for a few days. You will be surprised to see how quickly calories add up.
8. Take small bites and eat slowly. You will think you are eating more and your stomach will have time to signal when you are full.
9. Eat at least three meals a day. Skipping a meal will make you so hungry that you will more than make up for it at the next meal.
10. Have small meals on smalj plate. You will think you are eating more than you really are.
11. Avoid lunch and dinner invitations for the first few weeks. The temptation of so much food is usually more than the new dieter can withstand.
12. Trade secrets with a dieting friend. While you wouldn't bore non-dieters with your dieting woes, it is helpful to talk to a kindred spirit.
13. Mark milestone. When you have lost five-or ten pounds, get a new girdle to make yourself more shapely.
14. Make a new dress or get out an old favorite that is a size or two too small. It will give you incentive to reach your goal.
15. Stamp out boredom. Plan a whole list of odd jobs.
Do one every time you want a snack. ^'a^:^-':^;'
16. Exercise to relax and keep firm as you lose weight.
17. Get eight hours' sleep. You will have more will power if you are well rested.
18. Go swimming, play tennis or really active ping-pong once a week, if 'you can. They are really marvelous exercise and use up extra calories.
19. Weigh yourself at the same time each day because weight varies several pounds from hour to hour. Weigh only once or twice a week so you can see a definite change each time.
20. When the urge for candy arises, .suck on a small Sour ball (less than 25 calories each).
21. Take a long walk each day after dinner. Plan to go bowling on Saturday instead of to a movie.
22. When you go out to eat, try Chinese food. Many of these dishes are low in calories.
23. Fill up on liquids. Water, black coffee or tea, and low-calorie soda all help fill an empty stomach.
24. Feel like part of the family, even though you are dieting, by serving meals everyone will like.
25. Make a mental note of tips that have helped you the most. Make them dally habits.
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1. Imagine the food that you really really wish to eat
2. Get rid of that imagination and replace it with your goal: to be able to wear 2-size-smaller jeans, for example
3. Stick to the goal and imagine a good smell that’s not related to food, such as an aroma of beach, flower or grass plus imagine yourself looking good in that 2-sizesmaller jeans
4. Write down the aroma on a piece of paper. Keep one in your wallet or stick it on your fridge. Read it whenever your desire of food comes.
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