Tiny Steps...Big Results!

That’s a motto taken to heart! I know that if you’re like most people, you believe there is no easy solution to your weight woes. Far too many of us think we've dug a hole too deep to ever get out of. In fact, we've come to accept the "fact" that we’ll go to our graves lugging behind our extra baggage. We brainwash ourselves to believe that healthy eating, exercise and water are for the birds. We want a quick weight-loss fix or nothing at all. We tell ourselves losing weight take lots of time and effort -- and time is something we just don’t have. Right? I say that I take on this defeatist state of mind: bull-oney!

I empathize with folks who've been battling the bulge for what seems like a lifetime. For starters, I have learned that losing those extra pounds can be as easy as choosing salmon over prime rib (a step that alone saves you 150 calories) or taking a scalding hot-to-icy cold shower when those unbearable cravings start (saving you the 250 to 300 calories a binge would have cost).

"It’s about small, easy changes which add up to produce the most satisfying lasting results,"

I have learned from clients that they cut out major food groups and that completely reduces all your energy and vitality. I think that’s why it’s so hard for people. I completely commiserate and understand people thinking it’s too hard because the way they’re going about it is wrong.

"I see a lot of bright, educated, conscientious people and even they have a hard time knowing what to do. They are happy people when they find out it’s not so hard." "They starve themselves at breakfast and lunch,". "This is the behavior pattern of someone with an eating disorder. They don’t eat for as long as they can or eat almost nothing. They eat a light breakfast and a light lunch, but then they overeat at dinner. That leads to bingeing. When they get home or get to a restaurant, they can’t stop eating. You can’t exist that way and you don’t have to."

Mistake two: seeking instant weight loss. Effective dieting takes time. Just as sure as the pounds didn't appear overnight, they aren't going to vanish like magic. But by following her many common sense solutions, you will lose weight over time and it can be accomplished with very little effort.

"My tips are individualized ways to shed pounds and they are going to fit in with anybody," "Everyone can find something in my book that works for them. "For instance, a person who drinks two glasses of wine with dinner may decide to cut back to just one glass of wine. This person could lose up to 15 pounds a year with just that change.

"Another person might be in the habit of eating three little cookies a night. If he or she cut down to one cookie a night that change alone could results in losing several pounds a year. This works effectively. Most people could live with that little change."

"Everybody has his or her own idiosyncratic ways," there are so many support groups to fit the different types of people. "For some people it’s that evening snack. For other people, maybe the first thing they do when they come home from work is go straight to the refrigerator to get some cheese and crackers."

Here is a sampling of 10 proven tips:

1. Read the fine print! When you’re dining out, you can lose 10 pounds per year by choosing a "light" entrée, such as grilled chicken and salad. Those healthy choices can have at least 250 calories less than traditional meat dishes.

2. The Sundae Solution! Pour a tablespoon of chocolate over fresh fruit and your total calorie intake for this snack is 110 to 160 calories compared to the 250 calories found in a candy bar or the 500 calories found in an ice cream cone.

3. Set your alarm! Even a modest amount of exercise -- walking 15 minutes, 5 times a week -- burns calories.

4. Pedal while you prattle! Next time you're chatting on the phone, get on your bike. Pedaling on a stationary bike at 10 miles an hour for 25 minutes burns 100 calories. A faster pace of 17 miles per hour for 15 minutes also burns 100 calories. Get spinning.

5. Beware the burger blast! A half-pound of grilled hamburger meat has about 800 calories. The same amount of lean roast beef has half this amount.

6. Cooking with spray! Each tablespoon of butter or margarine has 100 calories. Substitute a vegetable oil spray for one tablespoon.

7. Join the snack committee! Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual supercookie each week will save you at last 500 calories. And you’ll probably save 1,000 calories since few of us stop at one cookie!

8. The Happy Hour Trap! Suppose you avoid three "happy hours" a month. You could possibly lose up to 31 pounds in a year (if you are usually somewhat of a party animal).

9. The secret is plastics! When you use plastic containers to store meals -- especially batch meals you prepare ahead of time -- you’ll forego all those calories that come from lunches at greasy spoon dinners.

10. Slash corporate calories! Office-prepared dinners, a frozen dinner or frozen leftovers, will easily have 400 fewer calories than restaurant meals. If you work late an average of three times a week, this change alone will help you lose about 18 pounds a year.

These 10 calorie-trimming techniques are just the tips of the iceberg.

Time-Saving Fitness Tips

A lot of people think they need to work out two hours a day in order to get lean and healthy. We put so much pressure on ourselves that failure is inevitable.

I have always contended that a workout should fit into your lifestyle and that the number of days and time spent working out should be realistic. Consistency and shorter workouts are the keys to this game.

That being said, I've constructed some helpful tips to make your workouts shorter than -- but just as effective as -- longer bouts at the gym. Your goal is to create a minimal fitness plan for success. All you need is a few days per week and sessions lasting approximately 30 minutes.

Short duration workouts are not only time effective, but also produce a positive hormonal state. Many studies conclude that long workouts produce a hormone called cortisol. Cortisol is a stress hormone that strips muscle and places high levels of stress on the body, thereby creating an unhealthy state.

Here are some tips to get you started:

Perform circuit training: Circuit training is simply performing one exercise for each muscle group without rest. For example, one would do a chest exercise for 12 reps, followed by back, shoulders, biceps, triceps, legs, calves and abs. Rest for 60 seconds and repeat for two to three more cycles or until you reach the 20 or 30 minute time limit. It’s a great way to burn fat and limit workout time.

Design a split routine: You don't necessarily need to work every major muscle group in each workout. One day, work only your upper body for 20 minutes and finish with 10 minutes of cardio. The next workout, do lower body and finish with 10 to 15 minutes of cardio.

Perform weights and cardio on separate days: One day focus only on cardio for 20 to 30 minutes, the next day weight train for 20 to 30 minutes. A few days later, try yoga or Pilates for 30 minutes. It’s an excellent way to balance your routine and stay invigorated.

Split your videotape workout: Lots of people love to exercise using videotapes and dance aerobic tapes. Who says you have you do it all in one session? Split the tape into two days (assuming it’s an hour-long tape) and slightly increase your intensity level each day. You’ll still get great results.

Weight/cardio mix: One short duration workout method that works well is to perform one weight training exercise followed by three minutes of cardio. Then, go back to a weight training movement, followed by three minutes of a new cardio exercise. Keep repeating without rest until you achieve your 20 to 30 minute goal.

Walk briskly at lunchtime three days per week for 30 minutes. Don’t get caught up in the fact that it’s not enough. We’re looking for consistency -- which will ultimately help you to lose fat and get fit.

No time for a 30-minute walk at lunch? Split your workout into two separate times during the day. Walk in the morning for 15 minutes, and then again at lunch or right after work.

Diet Saboteurs

Is someone in your life — your spouse, your mother, or a friend — secretly sabotaging your efforts to lose weight and get fit? There are many reasons it happens, from their fear that you'll change if your appearance changes, to feelings of jealousy, to their wanting to avoid facing their own weight issues. But if you learn to recognize sabotage when it's happening, you'll be much less likely to let it derail you from your goal.

So, when a coworker who knows you're dieting brings home-baked cookies into the office, politely (but firmly) say no. When your spouse tries to talk you into skipping a workout to grab a burger and fries instead, offer to spend time with him or her after you exercise — doing something besides eating. And if someone makes a derogatory remark about how "You're getting a big head now that you've lost weight," chalk it up to envy, rather than letting such a negative comment get you down. The bottom line? Even if the changes you're making don't make everyone happy, give yourself permission to make them anyway! They'll make you happy, and you're worth it!

Fast Food = Fat Food

It's no news that fast food is fattening, but is it one of the leading causes of childhood obesity? A new study shows a startling connection between the amount of fast food kids are eating and the rise in child obesity. Researchers from the Children's Hospital in Boston studied the lifestyle habits of some 6,200 children between the ages of 4 and 19 to determine what role, if any, fast food was playing in their weight. They were shocked to find that on any given day, one out of three children are eating a fast-food meal. That's a fivefold increase over statistics collected in a similar study during the 1970s!

The researchers also found that children today are eating fewer fruits, vegetables, and whole grains than in generations past, while taking in far more fat, sugar, and simple carbohydrates. The result? Those extra calories are adding up to an average gain of six pounds per child per year! You can stop this trend starting with your child. First, limit the amount of fast food you and your child eat every week. Then, when you do visit a fast-food restaurant, encourage your child to choose healthier options, like apple slices over fries, milk over soda, and grilled chicken sandwiches over hamburgers and cheeseburgers. More and more fast-food restaurants are trying to smarten up their act by offering healthier choices, so encourage them by ordering fit food over fat food the next time you do drive thru!

Workout Like a Guy!

He drops pounds overnight. You gain just by glancing at cake. Here are 5 reasons for his success.

Think the most infuriating thing a guy can say to you is, "Yeah, it does make your butt look big"? Wrong.

The one phrase that can turn any relationship into a nuclear winter is: "I need to drop 5 pounds--I'll cut out the beer."

And here is the ugly truth: One beerless Patriots game and your guy is back in his high school gym shorts. You could forgo beer forever and be about as close to getting into your high school gym shorts as you are to fitting into one of Barbie's dream gowns. It's not fair.

Face it, guys are just losers. Well, better losers than we are. Even though we'd knock 'em dead in the Jeopardy! weight loss category--we know everything there is to know about calories and fitness--they have the physiological edge. When Paul Tasner decides to drop a few pounds, says his wife, Barbara Walter, an ambulatory surgery nurse and a wellness coach in the San Francisco area, it seems to happen overnight: "It looks like he had a belly suit on, and then a day later, he takes it off and there's a slim guy underneath. It really pisses me off."

Men's bigger muscle mass--in fact, their bigger-ness overall--helps them burn 30% more calories than we do, says nutritionist Cynthia Sass, RD, coauthor of Your Diet Is Driving Me Crazy. They have other advantages, too: For one, their hormones don't leave them waterlogged--and heavier--1 week a month. We generally have more body fat and are biologically more inclined to store it (possibly to nourish those dozen babies nature wants us to have).

The bad habits guys overcome (beer and chips) seem to result in instant weight loss, while ours (mistaking a box of Ring Dings for a therapist) seem too emotionally hardwired to short-circuit. Finally, in the gym, they grab the big, macho barbells and do routines that make them grunt. Our weights tend to be pink...and puny.

But all is not, ahem, lost. We women may never have the biological or psychological weight loss advantages men enjoy, but we are clever enough to learn new tricks. In other words, if there's no way to beat them at the dieting game, we might as well join them. Here are five guy habits that can help you lose weight--and keep it off. Happily, none of them involves testosterone.

He doesn't crave sweets
Both men and women have cravings, and no, he doesn't have an easier time fighting them off. But your comfort food is likely to be chocolate, pudding, or a cheese Danish, while his is a thick, juicy steak. A recent Cornell University study found that women seek out sweets to ward off the blues; men turn to meat when they want to indulge. The advantage of his choice: It's protein, which will help fill him up far better than your coffee cake. A study published last year by researchers at the University of Washington School of Medicine found that the secret weight loss weapon of low-carb diets is protein, because it promotes satiety, the scientific term for fullness, which curbs overeating.

If cravings are your downfall, you have a choice of tactics here:

Eat a little protein
When a craving hits, have low-fat string cheese, a low-fat turkey and cheese roll-up, or fat-free cottage cheese mixed with some cut-up fruit instead of a sweet.

Have protein-packed chocolate
Take a tip from me: "When I'm craving chocolate, I have a chocolate-coated energy bar or another similar protein bar for 210 calories. I've gotten to the point where that tastes like candy to me." But not so good that she starts in on a second.

He doesn't berate himself when he screws up
Okay, you blew it. You had PMS, or your accountant called with news of a surprise audit, and the jelly doughnut hollered, "Eat me!" What do you do next? If you're a woman, you throw up your hands, tell yourself what a bad person you are, and reach for another doughnut. Then you wallow in self-loathing for days. And what does a guy do?

"He feels okay, maybe even good, and really enjoys that steak," laughs emotional-eating expert Edward Abramson, PhD, a professor emeritus of psychology at California State University and author of Body Intelligence. But he doesn't order another one--he climbs back on the weight loss wagon, no harm, no foul. The best way to beat that diet-busting trap:

Apply his 80% rule
"Most guys avoid anything that even smacks of perfectionism," and that applies to dieting, too, says Pamela Peeke, MD, an assistant clinical professor of medicine at the University of Maryland School of Medicine and author of Body for Life for Women.

"When women start a diet, they go from zero to 100--they become 'perfect' overnight, which is a hallmark of failure. That's why I developed the 80% rule: Hit your weight loss goals 80% every single day you can. One day, it'll be 120% because it happens to be a great day. Other days, you'll hit 50% or even 20% when you're dealing with PMS. Just make sure it averages out to 80%."

He goes for weights with muscle
Women are catching on to strength-training, but some experts think women ought to approach weights more like a man. "When a guy goes to the gym, he'll usually pick an exercise that allows him to use the most impressive-looking weights," says Lou Schuler, a certified strength and conditioning specialist and author of The New Rules of Lifting.

The result: muscle building in less time, working a range of muscles at once instead of one in isolation. "A woman, on the other hand, will go for light dumbbells and do an exercise that allows her to use perfect form--but will do the least amount of good." To wit: "the 12 triceps exercises women do" to rid themselves of underarm dingle-dangle, says Schuler.

"All those little exercises are like Chinese water torture for your muscles: a little drip here, a little drip there. You think if you do them enough then these nice, streamlined muscles will show up, but no, they won't." So, stop wasting your time, and do what the Y chromosome folks do:

Work out in life's gym
Daily tasks offer opportunities to strength-train. "As you boogie through your day," advises Peeke, "say, 'No, I can lift those grocery bags. I don't need a man to help me.'"

He doesn't use food as a therapist
Women are twice as likely as men to binge because they're depressed, reports a 2004 University of Minnesota study that examined the eating behavior of 1,800 people for a year. Women are also twice as likely as men to be depressed, which makes for a lot of eat-a-thons.

Worse, after a binge, a woman is likely to feel guilty, become even more depressed, and soothe herself with more gluttony. Confessed one woman (who requested anonymity because her boss reads this magazine): "When I'm really depressed, I've been known to wheel into McDonald's and order two shakes--one for me and one for my invisible friend in the back seat. No kidding. One vanilla, one chocolate.

Sometimes I even turn my head around and say, 'What do you want, chocolate?' like the drive-thru guy on the intercom can see me. It's sick!" Bottom line: No guy thinks he can boost his mood by mainlining frozen dairy products. You shouldn't either. Get off that circuit with these tips:

Identify what's behind your need to feed
Start making the connection between stuffing your face and stuffing your feelings. To do this, think Richter scale, says Santa Barbara, CA, psychotherapist Gloria Arenson, author of Five Simple Steps to Emotional Healing. "Rank your desire to eat on a scale of 1 to 10 as if it were an earthquake, 10 being 'Watch out!' If it's an 8, then look at what in your life was an 8 that day. Your boss yelled at you? Your dog ran away? Your kid got into trouble at school?"

By matching your numbers--the craving and an equivalent stressor--you'll soon learn how to determine whether you're hungry or medicating a bad mood. The technique works by erecting a mindfulness roadblock between you and that soothing piece of chocolate cheesecake. With practice, most people who use the rating system stop themselves before taking the first bite, says Arenson. (For more antibinge tips, see "Why Am I Eating This?")

Take time for yourself
Guys do it, says Sass. "They'll say, 'I need to get away,' and go out and play basketball or golf with their buddies. Women don't say, 'I need to take the day off and get pampered.' For many women, their only pleasure, their only source of gratification and reward, is food." Starting today, snag a few hours for yourself, but don't use it to meet your girlfriends for lunch. Give yourself something inedible to look forward to, whether it's a Saturday morning at the outlets or a monthly girls' night out for pedicures at a spa.

Get physical with anger
"The standard prescription for a guy who's angry is to go out and pound nails, not eat chocolate," says Abramson. Guys are more likely to do something physical to dissipate their negative emotions. Women tend to swallow them--usually with an entire row of Oreo cookies. So when you get mad, get moving.

Stop making such a big deal
Guys may be less vulnerable to emotional eating because they tend not to dwell on things. Women, on the other hand, can spend hours turning one small negative thought around in their minds, adding a few others, and whipping it all into critical mass, says Yale University researcher Susan Nolen-Hoeksema, PhD, author of the new book Eating, Drinking, Overthinking. That's called rumination, and research suggests it can lead to depression, which itself can lead us directly to where we've hidden the Milano cookies.

Again, there's biology involved: In the brain, thoughts are linked in a network of associations, so I'm a fat pig lives on the same neural pathway as I'm a lousy cook and You're not going to amount to anything (that one's from your mother). Think about one and the others light up like an old-fashioned switchboard. Don't fall into the trap of using food to snap out of it. Instead, try this suggestion from Nolen-Hoeksema: Pick a word or phrase that makes you aware of what you're doing and helps you gain control (like Knock it off! or I won't let myself get sucked into this).

He doesn't give up stuff he likes
Austrian researchers, looking at gender differences in eating and dieting, found that "men's approach toward nutrition is uncomplicated and pleasure-oriented." For women, it's more punitive. Peeke agrees: "When guys go on a diet, they don't give up their Doritos. They're like Condi Rice--they negotiate. 'The big game is coming up. I'll have a third of the Doritos I usually do, but I will have some Doritos and guacamole.'"

We, on the other hand, approach dieting like ascetics, depriving ourselves of all those luscious "forbidden foods" until we can't stand it any longer. Then we fall like starved dogs on year-old Halloween candy stuck to the back of the freezer. In fact, studies by University of Toronto obesity researcher Janet Polivy, PhD, found that restrained eaters--that's the average female dieter--are more likely to not only overeat after dieting but also to gorge themselves if they just think they're going to go on a diet. Scientists call it "the last supper effect." Here's how to push away from this table:

Diet like a guy
For the most part, guys don't diet. Or, when they do, they make the commitment to eat less, don't agonize a lot, and wham, bam, there they are, all svelte again. Peeke calls it Home Depot syndrome. "A guy looks at his need to lose weight and sees it like a blueprint for building a cabinet--he has that much emotion about it," she says.

"It's a job, he gets his supplies, and he does it. If he thinks he's a fat-ass-lard-belly, he just says, 'Well, I guess I got myself here and I gotta get myself out--let's get this show on the road.'" You can do the same, says Peeke, if you make these words your mantra: Of course I can lose weight. Will it take longer than it takes my hubby? Yes. Do I have the patience? I do--and the journey begins today.

Don't ban your favorite food
Guys don't give up pleasure without a tussle. But one of the first things women forget when they try to lose weight is that life without chocolate is not worth living. Nothing can scuttle your good intentions like feeling deprived. "I order my clients to have something they love every day--a portion of ice cream, a small cupcake," says Arenson.

In fact, Toronto-based weight loss coach Mary Crawford lost more than 50 pounds on what she calls the Enjoyable Diet--a program she developed that allowed her to eat whatever she wanted every day. The catch: She restricted herself to 800 calories every other day and didn't diet on the alternate days. It may sound a little out-there, but the concept could help eliminate that girly dilemma that jettisons many a woman's best-laid diet plans: I want it--lots of it--because I can't have it.

Go for another consuming pleasure
"So many times women are told, 'If you feel like you're going to overeat, distract yourself by cleaning the house,'" says Sass. "That's like torturing yourself." No man in his right mind is going to do chores to keep himself from overeating. A guy will find a more hedonistic distraction, like shooting hoops in the driveway, playing his guitar, or making something with a life-threatening tool. Take a cue from him and look for something enjoyable that engages your hands and mind. One of Sass's clients took a jewelry-making class that has become her antidote to overeating. "All she thinks about now is how she's going to make her next piece instead of, What can I eat now?"

Bottom line: Weight loss is as much about attitude as it is about aptitude. And adopting a male mind-set, at least in this arena, can make you a leaner, more in-control woman.

Guy exercises for girls
To workout butt and legs, stand with feet a few inches apart, knees bent slightly. Hold two 10- to 15-pound dumbbells against your chest. With back flat and abs tight, slowly hinge forward at hips, lowering upper body while keeping back flat. Don't go beyond parallel to the floor. Pause, then stand back up. Do three sets of 8 to 10 reps.

Dumbbell Clean and Press
Works butt, legs, arms, and shoulders
Start in a squat, feet shoulder-width apart and knees bent. Hold an 8- to 10-pound dumbbell in each hand, at sides, palms in. As you curl weights up to shoulders, straighten legs and rise up onto toes. Lower heels as you turn palms out and press weights overhead. Pause, then lower weights, return to starting position, and repeat. Do three sets of 8 to 10 reps.