7 Painless Calorie Cutters

Seven simple tactics for cutting calories without changing what you eat.

Your eating patterns — such as the timing between mouthfuls and the order in which you eat the food on your plate — can have a real impact on how many calories you consume in a day. Modifying these little details to work in your favor can be a help when you're trying to lose weight. Here are some simple tactics that can help you cut calories without changing what you eat.

1. Designate one eating place. Restrict all your eating to one location, such as the kitchen or dining room table. It should be comfortable, but not filled with distractions like television, reading material or computer screens. By luring your focus away from your food, they can make you eat more. You may also start pairing or associating eating with an activity, like watching television. It's bad enough that television commercials tempt us with high-calorie food advertisements, but if just turning the box on makes you start thinking "eat now," it's that much harder to stay on track.

2. Don't come to the table ravenous. Your hunger could easily drive you to go overboard, and you'll wolf down more food than you need before you know it. Try not to let more than five hours elapse between meals, and never skip a meal.

3. Eat only on plates and bowls. This helps reinforce that you're eating a meal, and that it has a beginning and an end.

4. Don't take serving bowls to the table. Keep the food on the kitchen counter and just carry your plate to the table. Leaving the serving bowls on the table makes it way too easy to take seconds.

5. Fill up on fiber first. Loading up on high-fiber foods like vegetables helps you feel full and can prevent you from overdoing on higher-calorie fare later. Start the meal with salad, a broth-based vegetable soup, some fresh fruit or a vegetable side dish.

6. Slow down. It takes about 20 minutes for "I'm full" signals to reach your brain. If you've inhaled an entire meal in 13 minutes, those satiety messages haven't had enough time to signal that you've eaten four portions. So put down the fork or spoon between each bite. (Some people find that eating with smaller utensils — like a teaspoon instead of a soup spoon, or chopsticks — helps them stay on a slower pace.) Chat with your dining companions — or if you're alone, take some relaxing breaths.

7. Listen to your body. Think of your hunger on a scale of 1 to 5, with 1 being "ravenous" and 5 being "stuffed." Stop eating when you've reached about 3 or 4 on the scale — that point where you're comfortably satisfied, but you could still eat a bit more.

Shoveling Snow - Calorie blaster

According to the Surgeon General's Report on Physical Activity and Health, just 15 minutes of snow shoveling counts as moderate physical activity! And seeing as how the optimum stay-in-goal for aerobic activity is 30 minutes of moderate physical activity at least 3 times a week - then shoveling snow certainly fits the bill!

The flip side of this is that just like any other kind of sports activity -- if you’re going to shovel snow you need to warm up first and stretch out a bit. Think of shoveling snow as an exercise similar to bent-over rowing that you would do with a barbell in the gym. Or compare it to bicep curls with a dumb bell or barbell. You wouldn’t just go in the gym and start doing those exercises without a warm-up. Researchers have reported an increase in the number of fatal heart attacks among those who shovel snow after heavy snowfalls. This rise may be due to the sudden demand that shoveling places on an individual's heart. Snow shoveling may cause a quick increase in heart rate and blood pressure. One study determined that after only two minutes of shoveling, a sedentary man's heart rates rose to levels higher than those normally recommended during aerobic exercise.

Shoveling can be made more difficult by the weather. Cold air makes it harder to work and breathe, which adds some extra strain on the body, so think before you shovel. Stretch out first, dress warmly in layers and bend at the knees when you’re hurling that shovel-full of snow. Remember to lift with your legs not your back.

Top 10 Energy Boosting Foods

Some of you may experience the mid day crash - rushing to the coffee machine or closest cafe for a jolt of caffeine - this however, will only offer a temporary boost, leaving you more tired than where you started.

You're body's preferred energy source is carbohydrates. But the key is eating the right kinds of carbs, ones that will give you that much-needed energy without sending your energy levels crashing.

The solution? Keep your carb levels on an even keel to avoid those sugary spikes. Since your blood sugar drops four hours after eating, it means eating more frequent, smaller meals. It means concentrating on low-fat, high-fiber foods and complex carbs – these are broken down slowly and steadily, giving you regular energy throughout the day.

1. Whole wheat pasta
2. Oatmeal
3. Fruit smoothies made with low-fat yogurt
4. Peanut butter
5. Dried fruit (apricots, cranberries, raisins, figs)
6. Yams
7. Beans
8. Apples
9. Carrots
10. Chickpeas

Also:

• Eat breakfast! This is absolutely the #1 "eating for energy" strategy. It gets your metabolism off to a strong start and makes nighttime snacking a thing of the past. (Coffee is not breakfast.)
• Avoid grease (burgers and fries) and high-fat dairy foods (pizza, ice cream, cheese) and choose lower-fat versions instead.
  
• Focus on whole grains, which are good sources of vitamin B, aiding the metabolic production of energy.
• Don’t forget iron, an energy-boosting mineral.

10 Strategies for Success

1. Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down cements your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10. Have Fun!!!
Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

Are you a weight loss failure?

Before you answer that question, let’s talk about what failure means.

A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE.

In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.

According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight. Also:

• a 31% weight loss would make the average dieter "Happy"
• a 25% weight loss would be "Acceptable".

And most disturbing of all,

• a 15.7% weight loss would be "Disappointing".

So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!

No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!

The 10% Solution
To bring expectations more in line with reality, many health professionals are beginning to suggest setting a 10% weight loss goal instead. Losing just 10% of your current weight can boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol, and build some much-needed momentum. On top of that, 10% may be a better goal than 15%, 25% or even 38% for many reasons:

10% is Under Your Control
In all frankness, you can’t do a darned thing about that 38% weight loss goal you might have—not one thing—until you first deal with the 10% you have right in front of you. In other words, you can’t lose 80 pounds in a short amount of time, but you might be able to lose 15. The key is to focus on the 10% you can do something about right now and go from there.

10% is Realistic
Research is showing that a lump 38% dream weight loss simply doesn’t happen for most people. In reality, it’s less of a goal and more of a pipe dream. But research is also showing that 10% can happen for just about anyone. Does this mean you’re doomed no matter what you try and you should give up on the bigger goal? Nope. Simply lose that first 10%, regroup and reset your goals, and then pursue another 10% based on your new weight. The added benefit to this approach is that each 10% will get smaller and smaller!

10% is More Effective
Not only are gradual goals healthier in the long run, but they’re also more powerful in reaching your ultimate goals. You’ll be much more successful by setting and reaching a series of 10% goals than riding a wild weight loss roller coaster in pursuit of a huge goal all at once. One of the great weight loss ironies is that you’ll be more likely to lose that big number by ignoring it for now in favor of the smaller 10% goal.

Traditionally, weight loss programs have encouraged impatience and coconut-cream-pie-in-the-sky expectations. This approach also results in feelings of failure. Let’s try to turn it around and use the 10% strategy to do it right this time.

Perfect Attendance Contest

We are committed to your fitness training - myself or Miyuki make it out to each class to make sure you receive the best training to maximize your results!

We ask you make a similar commitment, to attend class regularly, every week for your session.

If you are enrolled in the 3 day a week program, you MUST attend 12 classes, within that 4 week set - if you do, your name will be placed in a draw for Vancouver Giants Tickets.

Let's Bowl!

BOWLING AT REV'S

Many of you have become close friends and loyal clients, over this past year, and I would like to treat you to an afternoon of bowling!

We will be meeting at Rev's Bowling Centre on Dec. 28th, located at 5502 Lougheed Highway in Burnaby.

I've posted a poll on our group blog to determine our preferred time - 1pm, 2pm, 3pm or 4pm.

There is a restaurant at the bowling alley, but I've requested we be able to self cater, as their food options are not the healthiest of choices.

I need an RSVP by Wednesday Dec. 10th whether you'll be able to attend.

How to Select a Breakfast Cereal

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label.

Here's what to look for:

• Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
  
• Look for each serving to contain at least 3 grams of protein.
  
• Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.
  
• Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!

Select a breakfast cereal based on the following:

• For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like Oatmeal, Cheerios, Wheaties, Shredded Wheat, Raisin Bran or Kashi.
  
• Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.
  
• Top it all off with some low-fat milk or soymilk.
  
• If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half fruit loops mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl.
  

24 Hrs Article

Shed those pounds

By CARLY KRUG, 24 HOURS

Do you have what it takes to be the biggest loser?

You've seen the TV show, now get up off the couch and experience it yourself with 24 hours and Cardio-Core Bootcamp's Biggest Bootcamp Loser.

Six Lower Mainland residents will be given the opportunity to change their lives.

The chosen six will be required to attend three Cardio-Core Bootcamp sessions a week for 12 weeks (at no charge).

Sessions include circuit, obstacle and weight training along with yoga, Pilates, running, walking and nutritional advice.

In addition to weekly weigh-ins, participants must submit weekly diary entries, all of which will be published in 24 hours.

The goal is to drop pounds, improve your health and ultimately change your life.

No one will be kicked out of the Biggest Bootcamp Loser. All will come out winners. However, the participant who loses the highest percentage of weight after three months will win a one-year Cardio-Core Bootcamp membership, valued at $2,890, and $250 worth of Cardio-Core lifestyle wear clothing.

To enter, e-mail feedback@24hrs.ca (with Biggest Bootcamp Loser in the subject line) and outline why you should be chosen for the Biggest Bootcamp Loser, along with your sex, age, height and weight, as well as your name, address and phone number. Entry deadline is Dec. 12. Competition begins Jan. 12.