Dieting Do #2

Working It Out—and Off!

It's difficult to lose weight while living with your father whose fondness for old-school, fat-is-fine cooking earned him the affectionate nickname "Mr. Butter." Dianne Fontes has always loved food like her dad, who at age 79 is the self-appointed household chef.

But Dianne hated feeling that in her early 50's, her unfettered enjoyment of his fat-loaded food was turning her into him. "I'm turning into that old man," Dianne recalls thinking as the pounds built up on her body and she gradually lost her energy as well as her sense of femininity. At her high of 250-plus pounds, she says, "I was sexless, fat, a nonentity."

Not wanting to hobble her father's culinary hobby, Dianne settled on exercise as her first dieting priority. A year later and about 70 pounds past her first visit to the gym, the 5'4" post office window clerk says, "I'm a convert. I am to exercise what born-again Christians are to religion."

You've Got to Move It, Move It
For most of her life, Dianne's notion of taking a walk was traveling from the kitchen to the sofa to watch TV. Her favorite activities were sewing, knitting and reading. "If I could sit and do it, I'd do it. But if I had to move, forget it."

Fact is, Americans don't have to move in their daily lives, with the television and video games to entertain them and labor-saving devices such as remote controls to do everything from changing their TV channels to opening their garage doors.

Left to their own devices to seek out physical activity, many Americans instead lead sedentary lives like Dianne did for years.

Some 24 percent don't engage in any physical activity to speak of during their leisure time, according to the Surgeon General's 1996 Report on Physical Activity and Health, and 54 percent do less than is recommended.

The end result? Unwanted pounds. The solution? Exercise.

Physical activity has been shown to be an important—and probably the most essential component— of a successful weight loss program. Health experts, including those at the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC), recommend that people do at least 30 minutes of moderate physical activity on most days of the week. However, if you have been sedentary, speak with your doctor before you take up strenuous physical activity, especially if you have known health problems.

Take a Walk, Go Dancing!
"There's no way around exercise," says cardiologist Stephen Sinatra, M.D., who points out that excess weight—even 10 pounds (for women)—is a risk factor for heart disease.

Sinatra, who frowns on weight-loss drugs, encourages his patients to make exercise part of their lifestyle. "I tell people to go out and walk the dog, park their car farther from the store, get a treadmill, just walk or go dancing. There are lots of ways to incorporate exercise into your life without it feeling like exercise. Without an adequate exercise program, it's going to be very difficult to lose weight. It's going to be impossible."

"In fact," Sinatra adds, "Exercise is more important than diet when it comes to losing weight. You can't lose weight without increasing your basic metabolic rate. If you eat loads of high-glycemic carbohydrates like breads, pasta, rice and corn every day, you won't metabolize it. You're going to store it and wear it."

How to Lose It
To lose a pound a week, you need to burn 3,500 calories, or 500 calories each day through exercise (or less if you're cutting back on what you eat, as well).

NIH provides the following rough estimates of how many calories are burned per hour of exercising. The numbers were figured for a 150-pound person. Heavier? You'll burn more calories. Lighter? You'll burn fewer.

Calories Burned Per Exercise*

Type of Exercise--------------------------->Calories (per/hr)
Bicycling ------------------------------------->410
Jogging -------------------------------------->740
Jumping Rope ------------------------------->750
Swimming ----------------------------------->275
Tennis --------------------------------------->400
Walking -------------------------------------->320

Exercising Your Options
To incorporate exercise into her daily life, Dianne chose to join a gym. She was happy, when she took a free introductory tour of her local health club, to see that those working out weren't the "Spandex queens" she had envisioned. "There were people of all ages, 16 to 90, and of all sizes, fat and thin."

Dianne spends 45 minutes every other day on a stationary bike at the club, and on most in-between days, spends 20 to 30 minutes on the bike and another 20 minutes toning her body by lifting weights. She enjoys the bike, which increases the likelihood that she will keep it up long-term to continue her weight loss and maintain it. Her combined aerobic/weight training activity has been shown to be even more effective for weight management than aerobic activity alone.

"You can lose the weight with just aerobic exercise because your body is burning calories, but you're burning off some muscle, too," explains fitness trainer and health club manager Steven Morningstar.

"Muscle burns more calories than fat does, so adding some weight-lifting to your workout can increase your lean muscle mass, raise your metabolism, and allow you to eat more calories and still lose weight."

Not motivated to join a gym, or don't want to spend the money? Just making small changes in your everyday activities can add up to better health. Consider:

• Taking the stairs instead of the elevator or escalator at work and at the mall.
• Taking a walk first thing every morning, alone or with a neighbor, or walking each evening after dinner.
• Getting off the bus one stop early and walking the rest of the way.
• Mowing your lawn or doing some gardening.
• Planning an active getaway, where you can hike, bike or just throw a frisbee, instead of lying on the beach all day.
• Park your car at the far end of the parking lot when you go to the mall.
  

On the Road to Health

Dianne didn't lose her 70 pounds by exercise alone. She watches the amount of fat and sugar in her food choices. And to keep feeling full, she eats five or six "mini-meals" a day, including plenty of fruits and vegetables. By day, she remains very attentive about her food intake. In the evening, she partakes in her father's fabulous cooking with a new eye to portion and calorie control.

But Dianne credits her 45-minute exercise routine, more than anything else, for her shrinking size. "I even look at food in a different way. When I feel like eating a Big Mac that's 500 or 600 calories, I ask myself, 'Would I want to go to the gym and work out for an hour to offset that?'" No thank you, she says, 45 minutes on the bike is enough. She will ride on until she loses another 20 or 30 pounds, and to maintain her weight after that. "I don't want to be a skinny size 2, just healthy," she says.

How has her conversion from couch potato paid off? "I feel incredible," Dianne proclaims. "I'm much more agile. My breathing is better. I sleep better. And I enjoy getting dressed up now."

Dieting Do #1

How Did I Get Like This?!!!

With no full-length mirrors at home to shatter her delusions of slendeur, and thanks to her habit of catalog shopping, which spared her for months at a time from facing a clothing store's mirror, 38-year-old Kelly (not her real name) managed to pass years without reflecting on her mounting weight. It wasn't until Kelly's 5' 3" frame tipped the scale at upwards of 215 pounds that she committed herself to shedding the problem pounds.


"I had no idea I looked like that and I couldn't figure out how I'd gotten to look like that. I was astonished," says the drug reviewer with the U.S. Food and Drug Administration who found herself finally in a mirrored dressing room. "But the day I started my diet, I felt a hundred pounds lighter. Just knowing that I was moving in the right direction—that I didn't make my problem worse today—lifted a weight that I didn't even know was there."


Her figurative hundred aside, Kelly lost 80 pounds in about 18 months and shrank from a size 22 to an eight, focusing along the way on choosing healthful, low-calorie foods. She faithfully monitored the food that crossed her lips for calories, fat and fiber, the three keys to healthfully filling up while slimming down

Calorie Counts as Bottom Line

Tracking your calories can be a simple and useful to manage the amount of food you eat. Adding up calories in a portion of food is easy these days: just look at the nutrition facts on the labels of packaged foods.

People can eat, on average, some 2,000 calories per day to maintain their weight. But the calories you should consume can increase or decrease based on factors such as your sex (men tend to naturally have more muscle mass and burn more calories than women), age (people tend to burn less calories as they get older), and level of physical activity (those who exercise burn extra calories compared to their sedentary peers).

"The problem with weight loss is it is a discipline," acknowledges Stephen Sinatra, M.D., a cardiologist. "Treating weight loss is almost like treating cancer. You've really got to take it seriously."

For a rough idea of how many maintenance calories you need in a day, the American Dietetic Association suggests a three-part calculation:

• Figure out your basic metabolic rate (BMR) by taking your ideal weight and multiplying it by 10 if you're a woman, 11 if you're a man.
• Then add 20 percent of that number if you're sedentary, 30 percent if you do light activity, 40 percent if you do moderate activity, and 50 percent if you're very active.
• Finally, add another 10 percent of that total (for digesting and absorbing nutrients) to get your total calorie allowance for the day.

So how many calories can you eat to lose weight? Do some more simple math: 3,500 calories equals one pound of body fat, so eating 500 less calories a day than your maintenance amount should help you lose weight at a safe rate of about a pound per week (500 calories per day x 7 days in a week = 3,500 calories).

Beware of crash diets with drastic calorie cutting: as a rule of thumb, women need at least 1,200 calories per day and men 1,500 to feed their bodies needed nutrients. In addition to fatigue, dizziness and hair loss that can result in the short term from very low-calorie diets and fasting, such overly restrictive weight loss tacks can increase a person's risk for gallstones and serious and sometimes deadly gallbladder and heart conditions.

Great Taste, More Filling

Reasonable calorie control is a must for weight loss, but doesn't have to leave you feeling hungry and deprived. In reaching her current weight of 137 and keeping off the lost pounds, Kelly has relied on high-fiber, low-fat diet foods, which she refers to as "big food— a lot with a few calories." For example, she eats "enormous quantities" of broccoli, tomatoes and other vegetables, including a big salad for lunch. And for a snack, Kelly chooses low-fat microwave popcorn over pretzels. Compare the labels: the popcorn has about 240 calories in a whole bag, the same as a handful of fat-free pretzels.

Why choose foods that are low in fat? Besides the known health risks of a diet high in fat (and particularly the saturated variety), fat is a diet "don't" because it contains more than twice as many calories per gram as a carbohydrate or protein.

To limit fat intake, try switching to low-fat milk and cheese and reduced- or non-fat mayonnaise, margarine and salad dressing. Eat low-fat meats such as skinless chicken and lean cuts of beef, as well as lower-fat fish such as tuna packed in water instead of oil. And cut back on high-fat desserts.

Don't be fooled by an oh-so-tasty cake that's touted as low-fat or fat-free: keep a skeptical eye on the calorie counts, too, because boosted sugar levels can make a calorie catastrophe of even a fat-free feast.

By checking the food label and eating no more than 30 percent of your daily calories from fat, you can eat more food with less calories. It's up to you: a sliver of cake or a breast of chicken. Kelly has learned to forsake the cake on all but the most special of occasions in favor of fruits, vegetables, beans and whole-grains that are not only low in fat, but rich in fiber to help quell her hunger.

Change for Life

Successful dieters like Kelly take in empty calories only sparingly, giving up many fatty and sweet foods and instead choosing a variety of foods from the traditional "food guide pyramid" that fuel their bodies with vitamins, minerals, carbohydrates and proteins.

Long-term successes are based on long-lasting attitude changes, not short-sighted deprivation tactics, experts emphasize. By being thoughtful about her food choices, Kelly has maintained her 80-pound weight loss for almost two years. "I miss the carefree, eat-whatever-you-want attitude a little bit," she admits. "Now, though, I see something in the store I'd like to try, but then I see the calories and say it can't possibly be worth it."

OK, sometimes it's worth it, Kelly confesses: "Once in a great while, I'll splurge." When she does indulge in high-fat treats, Kelly tries to slim-size her portions, eating only as much as it takes to satisfy her craving without stuffing her stomach.

Sinatra and other weight-loss experts agree that an occasional diversion won't foil your weight-loss attempts. With your focus fixed on the amount of calories, fat and fiber you take in at most meals, there's still room for enjoying what you eat. Have an eclair if that's what you crave. If you're eating right as a rule, you'll still be able to look at yourself in the mirror tomorrow.

"It's okay to cheat sometimes," says Sinatra. "It's okay to eat forbidden foods. But don't make it a habit. If you go off your eating plan three times in a row, it's over."

Move on to Dieting Do #2

Losing Weight ... and Keeping It Lost

As many as 300,000 American adults die each year from causes related to being overweight. Excessive weight is the main factor contributing to coronary heart disease, the number-one killer of men and women in the United States.

And those who are overweight also have an increased risk of high cholesterol, high blood pressure, diabetes and some types of cancer, as well as osteoarthritis and interrupted breathing pattern during sleep called sleep apnea.

For the 61 percent of American adults who are overweight, smart eating, along with habitual workouts, are the foremost formula for successful weight losers. But there's one more key to success. "The best and safest weight loss is one to two pounds per week, regardless of whether you want to lose 10 pounds or 20 pounds," says Stephen Sinatra, M.D., a cardiologist.


Some people will need additional support from:

• Groups such as Weight Watchers or an informal team of dieting buddies;
• Medications or dietary supplements to curb hunger or obstruct fat absorption; or
• Yoga, massage or other stress-relief regimen.

While looking good in the short term might be a powerful motivator for many people preparing for a wedding or high-school reunion, getting healthy, not just looking hot, is the best priority for controlling your weight for life, authorities agree. Says Arthur Frank, M.D., director of the George Washington University's Weight Management Program in Washington, D.C., "Being overweight is not merely a cosmetic problem. It has a dreadful effect upon your health and upon your comfort."

With smarts and support, you can shed pounds safely, and yes, keep them off. You may have heard the commonly cited statistic that 95 percent of those who lose weight regain it soon after.

"With all the gloom and doom, the reality is that people can lose weight," says Frank. "It's difficult, but people can maintain their weight, too."

To help you lose—and maintain weight— Discovery Health Online has laid out the four main components to weight-loss: sound nutrition, exercise, stress reduction and vitamin and/or dietary supplements.

To get started on the path to weight loss—and better health and longevity— move on to Dieting DO 1

Flattering Your Figure, No Matter Your Size

Appearances matter.

Roberta Gruber says her job wouldn't be a good fit for her if she didn't believe that.

Says the fashion design professor at Drexel University in Philadelphia and director of design and merchandising with the university's College of Media Arts and Design, "You walk through any door and, whether you like it or not, you're judged first based on appearance."

And, she says, whether we like it or not, clothes do "make the man," or woman as the case might be. "The right clothes can certainly make someone more attractive," Gruber says. And a wasted opportunity to make a good first impression could lose someone a job, or a second date.

Camouflaging Figure Flaws
Fabric, fabric, fabric — it's to clothes what location is to a home. "Better-quality fabric usually means a better fit," says Gruber, who adds that a savvy shopper with an eye out for bargains needn't pay top dollar for top-of-the-line material.
But even the best fabrics can spell fashion faux pas if they're not right for your body type. Gruber calls Lycra "one of the best fabrics around," but mixed with a knit, it can contribute to what she pinpoints as people's biggest fashion mistake: wearing clothes that are too tight-fitting. Mix lycra with a denim, she says, and it's a flattering fabric "that doesn't accentuate every lump and bump."
It's best to choose clothing that skims the body and follows the silhouette without being too tight, Gruber advises, particularly for plus-size women. As for the pattern, a dress can be a solid color or an all-over print to best hide figure flaws, but shouldn't be "chopped in half" with the top different from the bottom.

Size 16's, Don't Despair
World-renowned plus-size model Emme has experience looking for figure-flattering dresses (at the right price). "I know women of all sizes have the same anxieties, but it seems an unusually troubling challenge for us full-figured women," she writes in her book True Beauty.
On material, Emme recommends in her book, "Stay away from fabrics that love static cling!" She likes these fabrics instead: Viscose; wool and cotton gabardine blends; charmeuse; georgette; washable silk; cotton; crepes; and cotton and wool knits.
The size 14-to-16 model, whose style rivals the sophistication of skinnier size 6es', offers this additional clothes-buying advice to plus-size women trying to accentuate the positive:

*Know the image you want to project and what clothes reflect your personality.
*Keep patterns small, as a rule, so they won't overwhelm you.
*Don't over accessorize. Consider wearing simple earrings and a pearl necklace, for example. *Forget the muumuu! "We don't have to wear a tent to cover our frames. There are choices, women!"

Emme chooses to wear high-waisted wool gabardine black palazzo pants; a flat, A-line skirt, worn 1 to 2 inches above her knees; or a pair of jeans, worn with a classic white shirt with French cuffs and a simple blazer.
And for a sexy night at home, Emme enjoys lounging in her lingerie. "Sometimes, when I stand in front of a mirror (or in front of my husband), looking voluptuous in a sexy new outfit," she writes, "I'll think to myself, 'Yeah, I'd like to see that girl from the jeans ad wear one of these.'"

If the Shirt Fits ...
Today!Finally, says Emme, buy clothes that fit you now: "Don't fall into the trap of buying for what you might look like after 'the diet,'" she says. "Shop for the person you are."

Emme accepts herself at her now-size 14/16 but emphasizes that she still walks at least 30 minutes several times a week to feel fit and energized. "Real changes take real time. And action. And buying a too-small bathing suit is not an action with an effective result."

A Better Body Can Improve Your Sex Life

Want to shape up your sex life? Studies show that taking it off at the waistline can up lovemaking stamina and boost confidence to help conquer sexual inhibitions.

The healthier you are, the healthier your sex life will be, according to the American Council on Exercise. Experts' explanation for the improved sex: A strengthened cardiovascular system and souped-up circulation.

Consider this evidence that men and women alike can get sex benefits from visiting the gym:

* Researchers at the University of California, San Diego, found that three to four one-hour workouts a week helped men achieve more steady, satisfying sex sessions.

* In a Harvard School of Public Health study, men who worked out vigorously for 20 to 30 minutes could halve their chance of erection problems.

* At the University of Texas at Austin, researchers found that women's genital blood flow after watching an X-rated film was much greater after exercising than it was without the workout.

Personal trainer Darryl Bronson doesn't need sex studies to convince him of the benefits of being stronger and going longer. He credits his fitness level for his ability to keep up with his wife. "When she's feeling fit, her sex drive increases so she wants to have sex almost every day," he says, adding with a laugh: "I tell her it's a good thing I'm working out 'cause she would kill any other guy."

As for Bronson's clients, as they lose weight they feel less stressed-out and sexier — two legs up for libido. Some begin to wear tight shorts or bikinis where before they wore loose jeans and covered their bodies at the beach.

Confidence is the key to a fiery love life, psychology experts agree, because a mate can sense when you're feeling sensual.

With all of exercise's benefits — for sex and general health — don't overdo a good thing. As with diet and exercise, moderation is best in this arena, too because a too-strenuous workout can decrease testosterone levels and, scientists warn, sink the sex drive instead of spiking it.

The Eating - well way to boost brain power

"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not"

Say No to Cravings That Can CrazeWhat explains the mood-food connection? Balanced brain functioning relies on healthy production of chemicals called neurotransmitters, such as serotonin, dopamine, and norepinephrine, which enable the brain's nerve cells to communicate and control our emotions and thoughts.

Poor eating habits can thwart the neurotransmitters and contribute to mental disorders—problems like anxiety and depression—and might also foster the growth of memory-destroying toxins in the brain. So registered dietitian Amy Tuttle recommends: "Eat well enough, regularly enough, so you don't generate mood swings."

Some foods referred to as "anti-nutrients" can be especially bad for the brain. By depleting the body of vitamins and minerals, they can contribute to depression, anxiety, and fatigue, says Barnet Meltzer, M.D., in his book Food Swings.

Anti-nutrients include:
Simple Carbohydrates: like refined sugar and flour. Glucose fuels the brain into a short-lived sugar high, but expect that to be followed by a fatigue-defined "crash."

Processed and Saturated Fats: A good first step to enhanced thinking is to use olive oil or safflower oil (which are high in unsaturated rather than saturated fats) in place of butter or hydrogenated margarine or oils. In one recent Canadian study, rats fed a diet high in saturated fat (40 percent, similar to the diet of many Americans) showed impairment in memory, spatial ability, and rule-learning. Instead of saturated fat, eat more fish, flaxseed oil, green leafy vegetables and walnuts—they're high in Omega-3 fatty acids which can enhance brain function and help fight against emotional disorders such as depression.

Caffeine: Too much caffeine over-stimulates nerves, creating a quick rush of nervous energy that can be followed by a dive into depression or irritability. Try to limit yourself to that one morning cup to perk you up.

Alcohol: Alcohol depletes the body of tryptophan, an amino acid that converts to mood-lifting serotonin. By lowering serotonin levels, alcohol can lead to depression. Forego excessive alcohol in favor of high-tryptophan foods: beans, peanut butter or spinach, for example. Tyrosine, another amino acid, is converted into mood-enhancing norepinephrine and dopamine. Tyrosine is found in apples, carrots and soybean products, among other foods.

Ephedra: Evaluating the Evidence
Get-Smart FoodsFeeling glum? Go for a plum. Indeed, fruits, vegetables and whole grains, which are rich in complex carbohydrates, supply the brain with a steady glucose dose for a calming effect and brain power for problem-solving and memory.

For a truly smart meal, combine complex carbohydrates with proteins like those in meat and eggs, along with antioxidants, which are known not only for their disease-fighting potential, but for their ability to foster clear thinking.

Look for foods with the following antioxidants and other healthful go-to nutrients to power up your brain:
Vitamin C: Found in foods like broccoli, legumes, oranges, potatoes, and strawberries.

Vitamin E: Found in almonds, corn oil, sunflower oil, walnuts, and whole-grain flour.

Betacarotene: Found in apricots, carrots, cantaloupe, pumpkin, spinach, and sweet potatoes.

Folic acid: Found in beans, fruits, green leafy vegetables, lentils, and whole wheat cereals.

Zinc: Found in bran, brazil nuts, oats, peanuts, sunflower seeds, and whole wheat grains.

B Vitamins: (especially B-1, B-2, B-3, B-6, B-12). Found in avocados, bananas, beets,
brewer's yeast, brown rice, chicken, dairy products, fish, and turkey.

Selenium: Found in cabbage, celery, cucumbers, garlic, mushrooms, and onions.

Magnesium: Found in almonds, avocados, brown rice, carrots, citrus fruits, and sesame seeds

Supplemental Smarts
Some people turn to dietary supplements to complete their eat-smart, think-smart regimen. Choline supplements, for instance, are converted into acetylcholine, a neurotransmitter in the brain that aids in memory and learning. And ginseng and ginkgo biloba are thought by some to improve memory and concentration by increasing blood flow to the brain.

Using a dose of common sense in choosing healthful foods might be your best bet for mental wellness. Charting eating habits is one helpful way to understand your mood-food relationship.

And finally, if you find that stress is driving you to the cookie jar, heed these words of advice: "Experience your craving, but don't indulge it. It will pass," says Meltzer. Succumbing could spin you into a vicious cycle of bad mood — bad food — bad mood that is hard to shake — not to mention that it will make you gain weight.

Weightloss Tips From Successful Dieters

Never let a night at the buffet be the end of your diet. Jump back on the wagon and tell yourself it's okay to have a treat every now and then.

Don't deprive yourself of any treats that you love. Instead, learn to eat low-cal, low-fat versions of them, or enjoy them in moderation.

Get a support network. Tell people you're dieting and that you need their help to stay focused on the goal of exercising and eating right.

Find someone to exercise with ... anybody — your spouse, a friend, a trainer (if you can afford one), the dog. It's much more fun and more motivating to exercise with another person.

Make a realistic game plan. Don't expect to drop five sizes and 40 pounds in one month. It's not realistic, and it's not healthy.

Don't keep junk food around the house. This unhealthy stuff inhabits the center aisles of the grocery store. When grocery shopping, keep to the outer aisles where fish, chicken, fruits and veggies live.

Keep healthy snacks ready to go in case you feel the munchies coming on. Peel carrots, wash grapes, cook some chicken breasts, and munch on those when the urge arises.

Don't overdo the exercise. Work into your routine slowly so that you don't hurt yourself or fatigue your muscles to the point where you can't exercise for a few days.

You don't need a gym membership to get into shape. You can do cardio indoors or out. Jump rope, walk the dog, or swim in a pool. For weight training, buy inexpensive hand weights. It's important to weight train because this is what tones and tightens. Plus, muscle burns calories. Fat just wants you to feed it more junk.

Dieting should be as fun as possible. People will begin to notice your accomplishments, and that will really fuel your fire. Be proud of every little milestone, and brag, share and shout from the mountaintops to anyone who will listen, because this is what will keep you going.

Weigh yourself every day. It's a gentle reminder, as long as you keep your expectations realistic.

Don't expect a quick weight loss. Slow and steady is the way to go. It took me years to put the weight on. Just know the reward is a lifetime of looking good.

Don't beat yourself up if you have a bad day and pig out. The emphasis should be on developing healthy long-range eating habits.

Don't eliminate foods. Just reduce your intake of your food vices. After all, some bad is good!

Have a great support system in place. Without the support of my wife, kids, relatives, peers, etc., it would have been a lot tougher when I felt like giving up.

Make time to exercise! I used to spend all my time doing something for others. Do yourself a big favor: Be a "little" selfish and EXERCISE.

Realize that good eating and exercise are habits that can be learned. Do both often and enough and they will become a habit — not something you have to force yourself to do.

Believe that old dogs can learn new tricks! Hey, even this old guy did. It's never too late. Get started today!

Believe in yourself, and turn that belief into action. And guess what? You will succeed. Sounds like a commercial, but it's true!

Don't weigh yourself daily. You will only get frustrated and drive yourself crazy.

Stay away from fried foods. Those will kick your butt the most.

Eat five to six meals a day. Healthy snacks between breakfast, lunch and dinner will keep your metabolism working 24/7.

Eat more carbs in the morning and afternoon for energy, and more protein at night.

Try to do cardio exercises five times a week and weight training at least twice a week.

Workouts can become repetitive, so have fun. Be creative. Do all kinds of exercise for at least 40 minutes.

Don't starve yourself. You may think that helps in the short term, but in the long-term, you're only hurting yourself.

Maintain a slow and steady weight loss. That's key. Think one to two pounds a week. That's the healthy way to lose weight. (Do the math: 2 pounds a week x 8 weeks = a 16-pound weight loss).

Stick to a healthy diet and exercise plan. If you do, you will feel great about yourself.

Don't be too hard on yourself. You will makes mistakes. Don't quit, keep working hard and enjoy life, but in moderation!