Tricking yourself

Ruthie’s step 73…. Tricking yourself
Eating less without feeling denied is as close as your dinnerware.
A lot of eating is psychological. In other words in your mind! While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual cue that you already have more. Makes it seem like you have lots of food! You're tricking yourself into being satisfied with less.
Use smaller bowls, cups, and spoons. Try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten. Also remember on WW you can usually just have a ½ cup of ice cream. So remember your portions sizes when you eat with that baby spoon.
At WW we have done the fork method also. When you have salad, especially at a restaurant, dip your fork in the dressing first, then your veggies.

The sweet tooth

Ruthie’s step 71…. Ahh… the sweet tooth!
Like any other addiction, sugar intake can be a tough one to kick. It seems like the more sugar and desserts you have, the more you are want! Where does the battle end?
Here are a few tips that might help you pull your own sweet tooth.
Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. Peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.
Wait out the craving. The cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving.
Set daily goals and reward yourself for meeting them.
Recruit someone to do it with you. Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times.
Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits. Clean out all of the change and single dollar bills in your wallet. Make sure you fill up on gas when someone is with you. Go groceries shopping after a meal, so you don’t load up on bad food.
As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it. Not only will you probably lose some weight, but you will feel better and more energetic.
Keep on keeping on……making better choices for a healthier you!

Tune In

Ruthie’s step 70…tune in!
Help from an article.

As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.

"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."

Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.

I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?

Keep on keeping on……making better choices for a healthier you!

70

Ruthie’s step 70…tune in!
Help from an article.

As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.

"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."

Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.

I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?

Keep on keeping on……making better choices for a healthier you!

Be a Walk about!

Ruthie’s step 69…..Be a Walk-About
Hey lets walk! Surely all you guys can do this! Find a place and just get those feet a moving! If you can walk instead of drive, go for it!
Here are some tips to help you get a moving!
Trade your power mower for a push version. This will help build up those arms and shoulders!
Park your car at the back of the lot. These extra steps will help with your energy!
Sweep the drive instead of using a leaf-blower. I don’t even have one of these!
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get. I do this one!
Enjoy a post-dinner stroll.
Be sure and read my former steps. 8,32,36,49.

68

Ruthie;s step 68…. Add, Don't Subtract
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. Be sure to select things you love.
Pack them into your bag lunch, your breakfast cereal, and your afternoon snack. Add veggies into stews and sauces.
If you focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.
I have tried a lot of new veggies like asparagus. I thought I would never like it but I love it! I also bought a steamer and nothing better than steamed fresh veggies. It brings out the natural flavor of the food. It is great! Try the summer squash in your steamer add some onions and…. wow! I am getting hungry! Bye!
Keep on keeping on……making better choices for a healthier you!

Sharing

Ruthie’s step 67… Sharing
Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

One way to cut calories and trim your waist is to share your meal, including your dessert.
I think this could be romantic also! {WINK}

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership? All are great ideals. My daughter and I are considering the gym!

When people come together it can be great motivation. You have someone to share your journey and encourage you as you go along.

Can you think of a great way to share with someone that will help your weight loss journey?

Half the cost, twice the motivation!

Keep on keeping on……making better choices for a healthier you!

66

Ruthie’s step 66…. Lighten up!
Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories? One thing I do is alternate my cheese. One day I will have 2 percent less fat cheese and some days fat free. The Borden cheese melts real well and I prefer this brand. A lighter version of a pizza is pita pizzas. These are yummy! Get low fat pita bread and make your own! They are fun to d o as a family; every one can make their own pizza. We did this for a birthday party and believe me it was fun and very tasty!
I recommend shopping for light sour cream, light mayonnaise, and light salad dressings; less-sugar preserves; and unsweetened frozen fruit. These are all great products and be daring and try some that are fat free also!
Fresh veggies steamed are so good! Try it!
If you like jelly there are some great sugar free jellies and they are only 10 cal per serving.
There are so many light products out there now and it is a dieter’s heaven! The Sara Lee 45 calorie bread is so good! Try it!
Lightening up is not a death sentence. You are not denying your self. You are helping yourself and you are going to feel so much better as the weight starts coming off.
You can have most of the same foods you have been eating but just use your head! Just lighten up and see if that can make a difference in your weight journey!
Keep on keeping on……making better choices for a healthier you!

65

Ruthie’s step 65…. I am sure this is not the reason I gain!
You May Be Gaining Weight Because of Menopause

Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.

When women go through menopause, they lose estrogen, causing their shapes to change. They start to gain more in the middle.Estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection.

The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.

Women need to understand how important weight lifting and strength training is to their health. Don’t worry, doing strength training won't make women muscle-bound.

Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to menopausal weight gain.

So I guess we need to lift those weight s ladies!

Keep on keeping on……making better choices for a healthier you!

Ruthie’s step 64…. So this is stress?

Ruthie’s step 64…. So this is stress?

You May Be Gaining Weight Because of Stress

We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.

Stress response to too many responsibilities, coping with financial pressures, triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and dump out chemicals which are more likely to cause obesity in the abdominal region.

Many people reach for food to help ease the stress.

Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem. Read step 11.

Stress eaters tend to eat high-carb foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating. Many people binge on starchy foods to make themselves feel better.

Relaxation techniques as well as exercise, which also burns calories and provide other health benefits, are recommended.

One thing I recommend if the stress is there, just don’t buy the trigger foods. When the stress happens, try and occupy your mind with something else. Keep your hands busy. Just remember this will pass and you will have to face the reality of overeating, if that is what you have done. That will just add more stress to the situation. Just stay focus and stay firm in your mind set to loose weight. Like I said, it will pass. Read step 12.

Keep on keeping on……making better choices for a healthier you!

Ruthie’s step 63…. Gaining weight? Go to sleep!

Ruthie’s step 63…. Gaining weight? Go to sleep!

You Might Be Gaining Weight Because of Lack of Sleep

The body functions best when well rested.

I know with the weight loss I am sleeping so much better. I feel my fat was smothering me!

When you're tired, you also don't handle stress as well, so you may reach for food. You may be taking in extra calories from late-night snacking.

Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable. Read step 21.

Your energy should be increasing as you loose weight but sometimes when you are a newbie to exercise you will be tired. This happen to me! My body just wasn’t used to be so active and I wore down. Plus being over 50 I am a little slower by nature. Read step 32.

Strive to get eight hours of sleep each night.

I don’t get this much but I try!

Add about 15 minutes to your bedtime and see how you feel. Continue to experiment with additional 15-minute increments until you find the amount of sleep that is right for you.

When you develop good sleeping habits and get regular exercise, you sleep better.

Keep on keeping on……making better choices for a healthier you!

62

Ruthie’s step 62 …..What Not to Do

It's vital for family and friends to concentrate on the positive things that can help a dieter. A checklist of what not to do when someone you love is on a diet.
With help from an article.

1. Don't tempt them. Respect the dieter's food choices, and don't tempt them with a "bite" or a "nibble." Bites and nibbles add up and can sabotage a weight loss plan

2. Don't become the "food police."

3. Don't say anything to the dieter you wouldn't want said to you.

4. Don't use judgmental language. Avoid phrases such as 'Did you stick to the plan today?' Or 'You should have been more careful,' or 'Why did you eat that?'

5. Don't overdo -- anything! "Don't bombard the dieter with weight loss books and articles, subscriptions to fitness magazines, or low-calorie cookbooks. It’s easy to overdo. Keep a lid on the helpfulness, and when in doubt, think under-do, not overkill!

Keep on keeping on……making better choices for a healthier you!

Ruthie’s step 61….. The night time eating!

Ruthie’s step 61….. The night time eating!
When is the absolute worst time to overeat, metabolically speaking? It's nighttime, when our bodies have the lowest need for calories.

This is especially true for those of us who are overweight.

Dinner isn't the only problem. While afternoon is the most popular time to snack, evening snacks are in the No. 2 position. Snacking at night makes it to easy to overeat. That's because eating late in the day may be less satisfying than eating the same amount of food earlier in the day.

With help from an article.

* Meal size tends to increase over the day, with peaks at lunch and dinner. One study showed that participants ate 42% of their total daily calories during and after dinner.
* Our evening food intake tends to be relatively high in fat, compared to that at earlier meals.
* The longer the gap between dinner and the previous meal or snack, the larger the dinner.
* People who eat lightly at night end up eating fewer calories and grams of fat overall than people who eat big dinners and nighttime snacks. People who had a light snack at night ate 9.3% fewer total calories and 10% less fat overall than those who ate larger nighttime snacks.

* People don't eat during the day and then become ravenous and overeat at night.

* Food is used for all sorts of emotional reasons at the end of a workday (as a relaxant, as entertainment, as a distraction, etc.)

• Eating becomes associated with sedentary behavior, like watching television. In other words, we get into a pattern of eating while we watch TV or use a computer -- activities many of us tend to do in the evening.

But even with all this working against us, it is possible to avoid nighttime overeating.

1. Get in the habit of enjoying a hot cup of decaffeinated tea at night. Tea comes in so many great flavors that you'll never be bored. In the warmer months, have a glass of iced tea instead.

2. Many people snack at night because they're bored. Keep your evenings interesting, and you'll find it easier to refrain from mindless snacking. Take a night class, plan an evening exercise session, find a new and interesting book or hobby, etc.

3. If you've gotten into the habit of eating in front of the television, vow to eat only in the kitchen and only drink no-calorie beverages while watching TV. Limit your TV eating to fruits and vegetables. Occupy your hands in other ways -- ride a stationary bike, do exercises with an exercise ball, take up knitting, pay bills, or write notes to friends.

4. Because evening meals and snacks tend to be the highest in fat, it's especially important to make healthy food choices at this time. Go for foods that are rich in nutrients, high in fiber, and balanced with some lean protein .

5. Though you don't want to eat too many calories at dinner, for some people, a small dinner could lead to a late-night snacking. Eat a balanced, high-fiber dinner. If you get hungry later, enjoy a smart and satisfying evening snack like low-fat yogurt with a sprinkle of whole-grain cereal, fruit with a few slices of cheese, or whole-grain cereal with milk.

6. Have a balanced, higher-fiber lunch and afternoon snack to help avoid overeating at dinner.

7. Don't skip breakfast.

8. People who eat small, frequent meals tend to eat fewer total calories and fat grams than those who eat larger meals less often. Try eating small, frequent meals to see if it improves the way you eat and feel.

9. If you're in the habit of finishing your day with dessert, try having a mini-portion. The first few bites of a food always taste the best, anyway. A petite portion is more likely to satisfy if you choose a dessert you truly enjoy, take your time and savor every bite, and accompany your treat with a cup of hot coffee or tea.

Keep on keeping on……making better choices for a healthier you!

Step 60

Ruthie’s step 60… Getting back on track!
With help from an article.
When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing.

2. Try a new recipe. Cooking healthy foods can be fun.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!

4. Drink your water.

5. Read success stories! Seeing how others overcome can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.


7. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

11. Take a walk. Don’t worry about how long or far you go, just get out there!

12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

13. Go shopping for some healthy foods. Use this shopping list for ideas.

14. Check the nutrition facts before you go out to eat.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Listen to an inspirational song.

19 . Measure your portions. It’s a simple way to learn how much you’re eating.

20. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

21. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

22. Play! What kids call play, we often call exercise. Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

23. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.


You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!

Keep on keeping on……making better choices for a healthier you!

Step 59

Ruthie’s Step 59… When someone you love
This is for the one and we all have them, who just don’t know what to do with a dieter!
Sometimes when someone has decided to loose weight there will be people who just don’t understand. They understand what you need to succeed.
Whenever someone changes, a relationship can change. That can make it hard to know what the other person wants or needs in the way of support. Read step22.
But getting and staying on a dieter's good side isn’t hard. The best way to know whether you're doing the right thing is simple, just ask.
Everyone has different needs when they go on a life style change. Some people want you to stay on their case, others need the opposite -- and you won't know that unless you ask.
It's also important to realize that a dieter's needs can change as his or her weight loss plan progresses.
Many people need and want less input from others, so be sensitive.
With help from an article.
1. Be a cheerleader, not a coach. You want to encourage and cheer on the things they are doing right.

2. Become an active part of their program. Be active in their healthy change!

3. Help develop healthy incentives. Plan an activity that doesn't focus on food.

4. Show them you care about the person, not the diet. The key, is to let them know they can count on your caring, no matter what their size.

5. When they've had a bad day, listen but don't judge.

6. Be supportive. Let them know that you are there, and wanting to help.

7. Find non-food ways to celebrate the small goals along the way.

8. Encourage a healthy lifestyle, not just weight loss.

9. Learn about their weight loss program. Make an effort to learn as much about their plan as you can -- the kinds of foods they're eating, how the plan works, and what it involves, such as attending meetings or participating in online support groups. Respect the time they want to devote to these activities.

10. Be positive! This is the most important tip of all. When you're fighting a battle, nothing beats the feeling of knowing there's someone who believes in your ability to win.

My husband finally has come around. Sometimes I felt like I had to fight him for every pound I have lost. We were watching a video the other day and he finally realized I had a problem. He seen me 109 pounds ago. We talked for awhile about the things I couldn’t do before I lost the weight and the things that I had trouble doing like putting on my shoes. I told him about what I can do now.
The other day he looked at me and said I just didn’t realize you were that big. I guess because I am your husband. I am proud of you. I like the size you are now.
My hubby was very comfortable with a 300 pound woman. I just assure him that the real me is not changing. The inside me is the same, just the outside me is changing.
Keep on keeping on……making better choices for a healthier you!

58

Ruthie’s step 58….. ABC of Weight Loss Part 8

EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss. Read steps 2, 12, 27, 45.

Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal.. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.

Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Read step 44.
Keep on keeping on……making better choices for a healthier you!

Ruthie’s step 57….ABC of Weight Loss Part 7

Ruthie’s step 57….ABC of Weight Loss Part 7
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and My Pyramid) include:
• Eat plenty of fruits and vegetables.
• Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
• Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
• Limit saturated and trans fats, sugar, and alcohol.
• Watch the sodium content of your diet. Eat less processed food to reduce sodium.
• Get plenty of exercise -- at least 30 minutes a day. Read steps 6, 7, 16, 18, 19.
Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
Water is your body's preferred form of fluid. You need 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. You can find that drinking water helps keep them from overeating. Read steps 4,14,35,50.
Keep on keeping on……making better choices for a healthier you!

Ruthie’s step 56….ABC of Weight Loss Part 6

Ruthie’s step 56….ABC of Weight Loss Part 6

Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporter’s help you get through the rough times. Read steps 2, 23.

Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps. Read step 21.

Track your eating patterns and physical activity every day. One of the tips of successful losers is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a motivator to help keep you working toward your goals. Read steps 3, 15, 17.
Keep on keeping on……making better choices for a healthier you!

Ruthie’s step 55…. ABC of Weight Loss Part 5

Ruthie’s step 55…. ABC of Weight Loss Part 5
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is a key to weight loss success. You do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag. This is said often at Weight Watchers. Read steps 5, 11.
Protein is a key to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that will add to the long-term weight loss. Read steps 24, 26, 29.
Keep on keeping on……making better choices for a healthier you!

54

Ruthie’s step 54….. ABC of Weight Loss Part 4
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute of physical activity. (Be sure to check with your doctor before starting any exercise routine.) Read steps 8, 32, 36.
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested in your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule. Read step 49.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit. Read steps 7, 14.
Keep on keeping on……making better choices for a healthier you!