Seven Unhealthy Habits That Prevent Us From Losing Weight

1. Skipping Breakfast
   We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.



2. Eating at Your Desk
   Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.



3. Cleaning Your Plate
   Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.



4. Forgetting Fitness
   Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!



5. Late-night Monster
   This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.



6. Fat Phobia
   If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.



7. The Bar Scene
   Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.

Roasted Vegetable & Feta Sandwiches

Time: 30minutes
Yield: 6 servings

Ingredients

• 1 each medium eggplant (about 1 pound)
• 1 tablespoon extra-virgin olive oil , divided
• 1 7-ounce jar roasted red peppers , rinsed and chopped
• Salt & freshly ground pepper to taste
• 4 ounces feta cheese
• 2 teaspoons lemon juice
• 1 teaspoon dried oregano
• Pinch of crushed red pepper
• 1 each round loaf whole-wheat country bread (about 9 inches across)

Instructions

1. Preheat a grill or the broiler. Cut eggplant crosswise into 1/2-inch-thick slices. If using a grill, oil the grill rack (see Tip). Brush 1/2 tablespoon oil over both sides of the slices. Grill or broil the eggplant until lightly browned and tender, 3 to 4 minutes per side. Let cool slightly. Chop the eggplant coarsely and mix with red peppers. Season with salt and pepper.
2. Mash feta with a fork in a small bowl. Add lemon juice, oregano, crushed red pepper and the remaining 1/2 tablespoon oil; blend until smooth and spreadable. Season with pepper.
3. Slice loaf in half horizontally and scoop out about 1 inch of the soft interior from each half. (Reserve for another use, such as breadcrumbs.) Spread the seasoned feta in the bottom half of the loaf. Spoon the chopped eggplant and peppers over the cheese and replace the bread top firmly. Cut into wedges.

Calories: 226.0 kcal

Carbohydrates:34.0 g

Dietary Fiber:3.0 g

Fat:5.0 g

Protein:8.0 g

Nutritional Facts - Be a Smart Consumer

Here is a great site to look up Nutritional facts on some of your favorite foods - which may not already be listed on the package or lack packaging (ie. fruit and veggies).

http://www.nutritiondata.com/

Carbs - friend or foe?

I've had various questions regarding diet and nutrition. Here is some useful information I've compiled - however for professional advice, the Ministry of health offers a free service called Dial-a-Dietician (for more info. check out their site http://www.dialadietitian.org/nutritionpage.asp?id=1293 )


Good nutrition is essential to perform at your best. It can help delay fatigue, improve skill and concentration, and prevent injury and illness. A good diet will not turn an average athlete into a superstar, but a poor diet will prevent you from achieving your potential.

What ARE Carbs Anyway?

If you're confused about carbohydrates, you're not alone. Carbs are one of the six nutrients used by the body for energy and 1 gram=4 calories. Carbs are important because they:

• Are the main main source of fuel for the body
• Are quickly and easily used by the body for energy
• Can be stored in the muscles for exercise
• Provide lots of vitamins, minerals and fiber
• Help your body function properly without fatigue

The trick is to choose the right kinds of carbs and, of course, eat a reasonable amount of them. Too many carbs (or too much of anything, really) can be stored as fat.

Simple Carbs

Simple carbs such as candy, sodas and juice are quickly digested and can be used immediately for energy. However, they also spike blood glucose levels, which inevitably leads to a crash when your blood sugar drops. Simple carbs (such as honey) can be an ideal choice just before an intense cardio workout like sprints, but they're not a great choice for snacks or meals since they can leave you hungry and tired.

Complex Carbs

Complex carbs take longer to digest and come from things like whole grain products, vegetables, and fruits. They are slowly released into the body, unlike simple carbs, so you don't get that sugar rush followed by the painful sugar crash.

Regardless of the type of carbs you eat, all are treated the same way in your body--they are all broken down into sugars during digestion. But, complex carbs are almost always the best choice because they are naturally low in fat, high in fiber and provide tons of vitamins and minerals.

The Thinking Behind Low-Carb

Every low-carb diet is different and requires varying amounts of carbs, protein and fat. However, the common theme is this: eating high-carb causes an overproduction of insulin which leads to overeating, obesity and insulin resistance.

Here's how carbs work:

1. High-carb foods cause a rapid rise in blood sugar
2. This blood sugar causes the body to produce insulin which carries nutrients to cells
3. Our cells use this sugar for energy
4. If there's too much sugar, it is stored as fat

Proponents of low-carb diets believe that when you eat too many carbs, insulin becomes less effective at carrying sugar to the cells which results in more sugar being stored as fat.

Scientists aren't sure if this is true and some researchers believe that this insulin insensitivity is only true for people who eat too many calories in the first place. So, who's right? We don't know. There's no proof that a high-carb diet causes overweight and there's an ongoing debate on the value and science behind low-carb diets.

So what is 'low-carb'?

• The National Academy of Sciences recommends no less than 120 grams of carbs per day
• The recommended daily allowance (RDA) is 300 grams of carbs per 2000 calories (about 60% of total calories)
• Atkins initially recommends 20 grams per day (less than 5%)
• Protein Power recommends about 12-15% of calories should be carbs
• The Zone advises keeping carbs at 40% of total calories

While we don't know which, if any, recommendation is right, recent studies in the New England Journal of Medicine report that participants who successfully followed low-carb plans for six months lost more weight than those who ate low-fat. Those on the Atkins diet raised their levels of 'good' HDL cholesterol.

A general rule of thumb is to eat high fibre (lots of veggies) and protein - they challenge the body during digestion (a natural thermogenic process) and therefore burns more calories than carbohydrates.

Use your common sense. Any diet that restricts entire food groups or foods that you know are good for you (like fruits and veggies) should raise a red flag.

Choose moderation. Carbs aren't bad. Fat isn't bad. Protein isn't bad. But too much of any or all of these can lead to weight gain.

Create your own healthy diet. What small changes could you make to make your diet more healthy? It's possible to eat the same amount of food and lose weight, if you cut your fat even a little.

You don't have to give up carbs completely. Simply choosing complex carbs (fruits and veggies) over simple carbs (soda/candy) can make a difference.

In the end, it's your choice what diet you want to follow. It all comes down to calories...too many and you gain weight, while a safe reduction will help you lose weight. Period. It's much easier to reduce your calories by making small changes in your current habits than to change your entire lifestyle overnight, as many of these diets require. Oh, and don't forget to exercise!

Below is a table to help determine your recommended Carb intake from the The Irish Nutrition and Dietetic Institute

SITUATION RECOMMENDED CARB INTAKE

Light Activity (3-5 hours a week) 4-5g per kg body weight / day

Daily refuelling needs for training 5-7 g per kg body weight / day
programs less than 60-90 min per day
or low intensity exercise

Daily refuelling for training programs 7-10 g per kg body weight /day
greater than 90-120 min per day

My weight is ________ kg My carbohydrate requirement is
_______ g

Italian-Style Tilapia

Italian-Style Tilapia
4 servings

A great low calorie, high protein choice for lunch of dinner! Serve this with steamed veggies (lots) or whole grain rice (no more than a handful).

1 pound Tilapia fillets, one-quarter to one-half inch thick (4 fillets)
2 egg whites
1 tablespoon lemon juice
1/8 teaspoon pepper
1/2 teaspoon garlic powder
1/2 cup Italian breadcrumbs
1/4 cup grated Parmesan cheese (or soy substitute)

Preheat the broiler. Coat a broiling pan with olive oil cooking spray. Place the egg whites and lemon juice in a small bowl. Beat together with a whisk. Place the rest of the ingredients in another bowl. Mix. Dip the fillets in the egg mixture and coat well. Then dip them in the breadcrumb mixture and coat them lightly. Place the fillets on the broiling pan. Broil 2-3 minutes on one side. Turn the fillets and broil them 2-3 minutes on the other side until golden and flaky when touched with a fork.

Totals Per Serving
Calories: 161;
Protein: 22.9g;
Carbohydrate: 10.5g;
Fat: 2.8g;
Sodium: 287mg;
Cholesterol: 4mg

Sample Meal Ideas to Blast Belly Fat

I've had lots of questions regarding diet - what should I be eating and not eating - here are a few sample ideas to get you through the day.

Feel free to share some of your recipes with the rest of the class!

Diets low in calcium and vitamin C may increase your odds of gaining dangerous tummy fat, which puts you at higher risk for heart disease, a study in the journal Public Health Nutrition suggests. Munch on spinach for flat abs; it contains both nutrients.

To loose one pound a week there needs to be a deficit of 3500 weekly (500cal daily).

Pick one of each meal, plus two snacks or one snack and one 200-calorie indulgence, for a daily total of 1,600 calories.

Breakfasts

About 300 calories each

Berry-Topped Waffles
Heat 1/2 cup frozen raspberries (or frozen strawberries), 2 tbsp sliced almonds and 1 tbsp maple syrup in a small nonstick pan over low heat until warm, about 2 minutes. Toast 2 Kashi GoLean Original 7 Grain Waffles. Spoon berry mixture over waffles.

Breakfast Burrito
Heat vegetable oil cooking spray in a small skillet over medium-high heat. Sauté 1 cup fresh spinach until wilted, about 1 1/2 minutes. Remove from skillet. Beat 1 egg and pour into skillet. Cook, stirring frequently, about 1 minute. Add 2 tbsp shredded reduced-fat cheddar and stir until melted, about 1 minute. Wrap spinach, scrambled egg and a splash of hot sauce in a warmed (microwave for 8 seconds) whole-wheat tortilla. Serve burrito immediately with an orange.

Tropical Oatmeal
Cook 1/2 cup quick oats as directed on package (it will yield 1 cup); top with 1/4 banana, sliced, 1/4 cup mandarin orange slices and 2 tbsp chopped cashews.

Cinnamon-Apple Mash
Mix 1 cup lowfat cottage cheese, 1/4 cup natural unsweetened applesauce and 1/4 cup raisins in a bowl; sprinkle with cinnamon to taste.

Yogurt Parfait
Alternate layers of lowfat vanilla or plain yogurt (1 cup total) and blueberries and/or strawberries (frozen, thawed; 3/4 cup total) in a parfait glass, ending with a yogurt layer on top. Sprinkle with 1 tbsp chopped almonds.

Lunches

About 400 calories each

Quick Chicken Quesadilla
Place a whole-wheat tortilla in a large pan over medium heat (no cooking spray). Cover half of tortilla with 1/4 cup shredded reduced-fat cheddar, 1/4 cup diced cooked chicken breast and 1 tbsp chopped fresh cilantro. When cheese begins to melt, flip empty half over and cook 1 more minute. Flip and cook 1 minute more. Serve with 1/4 cup salsa and an apple.

Salmon Salad
Toss 3 cups mixed greens with 1/4 cup roasted potatoes (left over from dinner), 1/4 cup snap peas, 6 cherry tomatoes and 6 kalamata olives. Drizzle with balsamic vinegar and top with 1 salmon cake.

Tuna Sandwich
Combine a 3-oz can chunk-light tuna in water (drained) with 1/4 cup chopped celery, 1 tbsp plus 11/2 tsp light mayo, 2 tsp chopped fresh chives and ¹⁄8 tsp lemon pepper. Pile on 2 slices whole-wheat bread. Serve with 1 cup raw veggies and a piece of fruit.

White-Bean Salad
Toss 3/4 cup cannellini beans (rinsed) with 2 tbsp diced cucumber, 4 cherry tomatoes, 1 tbsp crumbled Parmesan, 1 tbsp chopped fresh basil, 1 tbsp lemon juice, 1 tsp olive oil, salt and pepper. Serve with 1 cup cooked whole-wheat couscous and a piece of fruit.

Veggie Burger
Layer heated veggie burger, 1/2 cup salad greens, 4 cucumber slices, and 1 tbsp lowfat salad dressing between 2 slices whole-wheat bread. Serve with 11/2 cups cooked broccoli with 2 tbsp shredded reduced-fat cheddar, melted in microwave.

Snacks

About 200 calories each

Protein Plate
Serve 1 deviled egg (hard-boil 1 egg; cut in half; remove yolk and mix with 1 1/2 tsp light mayo, 1/4 tsp Dijon, 1/4 tsp chopped fresh chives, 1⁄8 tsp paprika and a pinch of salt; spoon onto whites) with 5 Triscuits and 7 cherry tomatoes.

Chocolate-Peanut Butter Crunch
Spread 1 level tbsp peanut butter over 3 Triscuits. Top each with 4 semisweet chocolate chips.

Curried Cashews
Mix 1 cup unsalted, raw cashews with 1 tsp olive oil, 1 tsp curry powder and 1/4 tsp salt. Bake at 350° on a cookie sheet until nuts look dry, about 20 minutes. Serves 4

PB&B Burrito
Spread a whole-wheat tortilla (8 inches) with 2 level tbsp peanut butter. Top with 1/2 banana, sliced (leaving a 1/2-inch border without banana on one side). Sprinkle with 1/2 tsp cinnamon. Roll up toward border and cut burrito in half. Serves 2

Parmesan Popcorn Toss
contents of a 100-calorie microwave popcorn bag, popped, or 4 cups air-popped popcorn while still hot with 2 tbsp grated Parmesan, 1/2 tsp paprika and 1⁄8 tsp salt (spritz air-popped popcorn first with vegetable oil cooking spray to help topping adhere).

Chips and Salsa
Cut 2 corn tortillas into 6 equal wedges each; brush lightly with 1 tbsp olive oil and sprinkle with kosher salt. Bake at 425° on a cookie sheet until edges are crisp, about 10 minutes. Serve with 1/2 cup salsa (mix a 14.5-oz can diced tomatoes with green chiles with 1/4 cup diced red onion, 1/4 cup chopped fresh cilantro, 1 tsp chopped garlic and 1 tbsp fresh lime juice). Makes about 2 cups salsa. Refrigerate unused portion.

Broccoli-Cheese Quiche

Here is an easy way to use those leftovers for a yummy breakfast, lunch or dinner meal!

We tend to have left over veggies - grilled or steamed left over from dinner the night before. Experiment with different spices, herbs and vegetables.

Broccoli-Cheese Pie

Yield: 6 servings
Time: 60 minutes

Ingredients

• pre-made pie crust
  
• 4 each large eggs
• 1 1/4 cups 1% milk
• 1/2 teaspoon hot sauce , such as
• 1/4 teaspoon salt , or to taste
• Freshly ground pepper to taste
• 2 cups cubed whole-wheat bread (about 2 slices, crusts removed)
• 3 cups broccoli florets (or other veggie ie. peppers, potatoes, carrots)
  
• 2 teaspoons extra-virgin olive oil
• 1 each medium onion , chopped
• 1 cup grated Monterey Jack or part-skim mozzarella cheese (4 ounces)

Instructions

1. Preheat oven to 350°F.
   
2. Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
3. Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
4. Heat oil in a medium nonstick skillet over medium-high heat. Add onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pie crust, spreading evenly.
5. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.

Calories: 226.0 kcal

Carbohydrates: 14.0 g

Dietary Fiber: 3.0 g

Fat: 12.0 g

Protein: 13.0 g

A Healthy Muffin Recipe for Breakfast or a Snack - from eatingwell.com

Morning Glory Muffins

Time:

Prep: 40 mins

Cook: 20 mins

Total: 60 mins

Yield: 1 1/2 dozen muffins servings

Ingredients

• 1 cup all-purpose
• 1 cup whole-wheat flour
• 3/4 cup sugar
• 1 tablespoon ground cinnamon
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 2 cups grated carrots (4 medium)
• 1 each apple , peeled, cored and finely chopped (about 1 1/4 cups)
• 1/2 cup raisins
• 1 each large egg
• 2 each large egg whites or 4 teaspoons dried egg whites, reconstituted according to package directions
• 1/2 cup apple butter
• 1/4 cup canola oil
• 1 tablespoon vanilla extract
• 2 tablespoons finely chopped walnuts or pecans
• 2 tablespoons toasted wheat germ

Instructions

1. Preheat oven to 375°F. Coat 18 muffin cups with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, sugar, cinnamon, baking powder, baking soda and salt in a large bowl. Stir in carrots, apple and raisins.
3. Whisk egg, egg whites, apple butter, oil and vanilla in a medium bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Spoon the batter into the prepared muffin cups, filling them about 3/4 full. Combine walnuts and wheat germ in a small bowl; sprinkle over the muffin tops.
4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pans for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool.

Calories: 161.0 kcal

Carbohydrates: 30.0 g

Dietary Fiber: 2.0 g

Fat: 4.0 g

Protein: 4.0 g

Here is a great article I came across, by Pamela Peeke, author of 'Fit to Live'

Thirteen Ways to Kick-Start Your Weight Loss
By Pamela Peeke, M.D

Many of my patients ask me: "Dr. Peeke, what's the best way to start a weight-loss program?" It's a great question because there's so much information out there that it's easy to become overwhelmed and confused, especially when it comes to the question of which diet is best.

I recommend keeping it sublimely simple ("KISS"). Watch the quality and quantity of what's going into your mouth. Then get up and move to burn it off and get fit.

The only successful way to fight fat and to lose weight is to make healthy lifestyle changes. Make that mind-body connection! That means developing physical fitness, incorporating more fresh and whole foods into your daily diet and reducing the stress in your life. Yes, folks, stress can make you fat!

So, let me help you get started on the path to health. Here are 13 tips to help you kick-start your weight-loss program as you prepare to join the Discovery Health Channel National Body Challenge.

1. Make a formal commitment. Write a BODY CHALLENGE contract to yourself. For example, "I ______ will commit to try to the best of my ability to get in 30 minutes of walking every day that I can, and to focus on eating healthy and nutritious foods."

2. Get real and be specific. Write down three to four goals, keeping them to one sentence each, and be realistic. Here's an example: "I will try to shed one-half to one pound of extra body fat each week. I will walk for 30 minutes at least five days a week, although I'm aiming for every day. And I'll try to chill out and stop letting stress get to me." Avoid what I call fantasyland goals (i.e., "I will lose 60 pounds in a month and still eat all the foods I love!"). They will only frustrate you and send you back to self-destructive behaviors.

3. Get prepared. I always say, "If you fail to plan, you plan to fail." De-junk your house right now! Give away or throw out any "bingeable" foods, as well as all processed foods. Fill your fridge and pantry with fresh, whole foods (that means lots of fruits and veggies). Buy that new pair of walking shoes and put out your comfortable walking clothes. Buy that relaxing CD to listen to during the day. You can't shed weight and get fit if you're not prepared.

4. Get support. No man or woman is an island. Whether it's your best friend, spouse or pet armadillo, it helps to have some nonjudgmental and nurturing support when you're trying to lose weight, especially during challenging times.

5. Become a master regrouper. Don't let life's obstacles derail you. You're supposed to stumble around and make mistakes. It's all part of the learning process. Expect mistakes and learn to refine your "regrouping" skills. Flexibility is key. Be willing to switch from plan A to plan B. Above all, keep a healthy lifestyle despite life's tough times. I know that can be difficult, but healthy habits will yield far better dividends than stress-induced ones!

6. Measure your progress. It's not just about the scale. Get out your tape measure and check out your progress. Use a clothes-o-meter (belt, jeans), which is my concept — a piece of clothing that within five pounds or so will fit better. Try on your clothes-o-meter once a week. The best reward is FIT — not WEIGHT. The ultimate prize is fitness and health.

7. Make a note. Research has shown that keeping track of your daily exercise and food intake — even on a simple spiral-bound notebook — will increase the likelihood of your success. Keep it simple or, if you're so inclined, write a novel. Just hold yourself accountable!

8. Create a food-free reward system. How about a hot new workout outfit, a pair of jeans or, what the heck, a whole shopping spree, spa treatment or weekend getaway? You deserve this kind of treat when you achieve your goals.

9. Buy a pedometer. Wear it on your waist every day. At the end of the day, scope out how many steps you took. Your BODY CHALLENGE goal at the end of 12 weeks is to increase your daily step total to 10,000 steps (or more). You'll burn roughly 100 to 125 calories by taking 2,500 steps (about 1 mile). This means that during the Challenge, you'll ultimately plan on burning 300 extra calories a day and eating roughly 200 fewer calories a day. This 500-calorie daily deficit will translate to one solid pound of fat off per week and a healthy boost in your self-esteem!

10. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Make sure to include protein, some fat and a healthy carb. Here's a good sample breakfast: An egg white omelet with fresh berries and a piece of whole wheat toast. Or how about a skim milk shake with fruit and yogurt?

11. Nix the late-night eating. Hey, I have a poem I made up (my one stab at poetry): If you eat after 8 (p.m.), you gain a lot of weight! If you eat a lot of excess calories after 8 (p.m.), you wear them the next morning! Put a stop to this by making sure to eat a healthy dinner of lean protein, veggies and fruit. If you have to eat dinner later, eat lighter veggies and protein and control the portion sizes!

12. Eliminate the processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How do you identify processed sugars? They are all white: table sugar, pasta, rice and bread, and they're nothing but trouble since they kick up your appetite for more of the same. Steer clear of these.

13. Have a mid-afternoon snack. This will help curb your appetite and fuel you up for your after-work walk or workout at the gym (a snack is especially important for women). The key is to eat protein with healthy carbs and a little fat. This combo will sustain you until dinner. Here are some great options: Try reduced-fat peanut butter on a thick multigrain cracker, or try a couple of pieces of low-fat string cheese and an apple, or cottage cheese with pineapple, or low-fat cheese microwaved in a whole-wheat pita.

Helpful website

I came across this on the Mayo clinic website www.mayoclinic.com They have load of great information.

Well-planned weight-loss goals can help you convert your thoughts into action. Here's how to create successful weight-loss goals.

Weight-loss goals can mean the difference between success and failure. Well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you think about and transition into your healthy lifestyle.

But not all goals are helpful. Unrealistic and aggressive weight-loss goals — for example, losing 10 pounds each week or fitting into your high school jeans — undermine your efforts. They're difficult, if not impossible, to meet. And if your goals are beyond reach, you're more likely to feel frustrated and discouraged and leave your weight-loss plans by the wayside.

So how do you create weight-loss goals that will help, not hinder, your weight-loss efforts? These 10 tips can get you started.

• Personalize your goals. Set goals that are within your capabilities and take into account your limitations. Also, take into account your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.

• Aim for realistic weight-loss goals. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly usually means losing water weight or muscle tissue, rather than fat.

• Focus on the process. Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable. For example, set out to walk for 30 minutes a day, five days a week.

• Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals (for example, running 30 minutes every day) can become stepping stones to reaching long-term goals (running in a marathon).

• Write it down. When planning your goals, write everything down and go through all the details. When and where will you do it? How will it fit into your schedule? What do you need to get started?

• Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.

• Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable and you're more likely to give it up.

• Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.

• Evaluate your progress. Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals this week.

• Reassess and adjust your goals as needed. Be willing to change your goals as you progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle