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Eating Tips

Make sure that no more than a quarter of your calories come from fat.

Cook your own meals at home and avoid eating at restaurants as much as possible.

Eat six to eleven servings of complex carbohydrates (fruits and whole grain breads, pasta and cereals), but avoid white flour when possible.

Don't go too crazy on the protein. Too much doesn't add muscle, contrary to popular belief. It just turns to fat.

Boycott mayonnaise and butter (or margarine). Get them out of your refrigerator. Learn to live without them.

Make your own smoothies. Those made commercially usually contain fattening syrups, but your homemade smoothies (without the gunk) are very healthy.

Use all the garlic, oregano, etc. that you want. Eating healthy doesn't mean you can't pack your food with flavor.

Pack a sandwich made with whole-grain bread for lunch. Breads with high fiber make you feel fuller than white bread.

Get at least 25 grams of fiber everyday. Not only does it ward off disease, but it actually blocks the absorption of calories.

Don't be fooled by "fat free" labels. Many of these foods contain a lot of sugar, which eventually turns into fat anyway.

If you need whipped cream, whip up chilled evaporated skim milk - your creation will contain only half a gram of fat per cup.

Use extra water in hot cereals to eliminate the use of whole milk and butter.

Use seasoned rice vinegar on salads and veggies. It tastes similar to oil and vinegar, but it is fat-free and has very few calories.

Cook rice in a mixture of half water, half fruit juice to give it subtle flavor without butter and salt.

Use freshly ground nutmeg or another seasoning instead of salt.

Substitute pureed tofu for the butter required in cake and cookie recipes. This will cut out 43 grams of saturated fat.

Although alcohol isn't all that fattening, it is a toxin. When you drink it, your body works to fight it off and can't digest food effectively, so any food in your stomach turns to fat.

Season vegetables with herbs and spices rather than sauces, oil or butter.

Be Well & Stay Fit!

Aimee Deak
Personal Trainer & Nutrition Analyst

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website


New York Times (blog)

Well | Counting Your Bites for Weight Loss
New York Times (blog)
Interestingly, the weight loss was about the same whether someone had cut his or her daily bites by 20 or 30 percent. That result suggests, Dr. West said, that those in the group asked to chew 30 percent less had turned to higher calorie foods to ...


Woman says weight loss company ViSalus used her pictures to promote products ...
INKSTER, Mich. (WXYZ) - She has a truly inspirational story, but says a diet supplement company exploited it. Arica Hankins says she was heavy for her whole life, then in 2012 she decided to make a drastic change. After talking with a friend who ...

Obesity in Youth May Harm the Heart Long-Term, Even After Weight Loss
U.S. News & World Report
WEDNESDAY, Nov. 25, 2015 (HealthDay News) -- A new study finds that even if overweight or obese young women slim down later on, obesity-linked damage to the heart may linger for decades. The research shows that even formerly overweight women ...

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New weight loss procedure with results as dramatic as 12 pounds a week
220,000 inter-gastric balloons have been placed worldwide and led to successful weight loss. When is was OKed for use in the United States, thousands were spent to equip to perform the procedure. The Orbera balloon is not permanent and is removed after ...

Yahoo Health

Molly Lowe's 106-Pound Weight Loss: 'If I'm Not at My Best, I Can't Give ...
Yahoo Health
Molly before (left) and after (right) her weight loss. (Photos courtesy of Molly Lowe). This is who I am. I don't even consider it a diet or routine anymore. It has become a part of me. I still follow flexible dieting and I am not sure I will ever have ...


Diet Doc Alerts Patients about Deceptive Weight Loss Advertisements and Unsafe ...
GlobeNewswire (press release)
LOS ANGELES, Nov. 25, 2015 (GLOBE NEWSWIRE) -- Deceptive and false weight loss advertisements seem to become more common at the beginning of each year. This is the time when many tend to make resolutions and are searching for the safest and ...
Diet Doc Creates Diet that Allows Dieting During
Follow These Healthy Habits After Weight LossAsianetIndia
Why Can't I Eat Less Than 1200 on My Diet?POPSUGAR UK

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Headlines & Global News

Massive Aging Star: Details Of Its Unusual Weight Loss Revealed
Headlines & Global News
Massive Aging Star: Details Of Its Unusual Weight Loss Revealed. ESO's Very Large Telescope has captured images of the massive VY Canis Majoris star and revealed its weight loss secrets. By Tyler MacDonald | Nov 25, 2015 01:09 PM EST. VY Canis ...
Hypergiant Star's Weight Loss Secrets Revealed (Video)
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ESPN (blog)

Rex Ryan, Andy Reid exchange compliments on weight loss
ESPN (blog)
ORCHARD PARK, N.Y. -- Buffalo Bills coach Rex Ryan and Kansas City Chiefs coach Andy Reid have been two of the NFL's biggest losers over recent seasons -- in losing weight. Ryan dropped 130 pounds after undergoing Lap-Band surgery in 2010, and ...

Medical News Today

Why weight loss is harder when we carry more fat
Medical News Today
Also, when they looked at obese patients undergoing bariatric surgery, they found the amount of weight loss following surgery was in line with falls in sLR11, suggesting the protein is released by fat cells. The researchers suggest sLR11 plays an ...
Stored Fat Blocks Weight LossNewsmax
Why weight loss is such a battleNew Zealand Herald
Carrying more fat can be a hurdle in Weight LossOdisha Samaya
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Intermittent energy restriction and weight loss: a systematic review
Weight loss was achieved in overweight and obese adults following IER and this loss was comparable to a DER diet. IER may be an effective alternative strategy for health practitioners to promote weight loss for selected overweight and obese people.

Google News


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