The Working Person’s Diet Plan

By Dietitian, Juliette Kellow BSc RD

Dream job but nightmare figure? Dietitian Juliette Kellow comes to the rescue with a diet plan designed to help working women – and men – lose weight with minimum effort and maximum results…

Whether we work in an office, are constantly on the road or spend days in schools or hospitals, losing weight and working can be more than a challenge.

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There is a cold wind blowing outside, and the temperatures have dropped below freezing. The sidewalks and roads are covered by slush or ice, and the sky is a gloomy shade of grey. It’s hard enough to motivate yourself to get outside and exercise when the weather is sunny and warm, so how are you supposed to maintain your goal of healthy living when Winter makes outdoor activities so unappealing?

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When you’re on vacation, it’s all too easy to abandon everything you know about eating healthfully — and then return home unable to button your pants. But, experts say, it is possible to indulge in your favorite foods and beverages while on vacation without the resulting weight gain.

It’s true that vacations are no time to try to lose weight — but they don’t have to put an extra notch on your belt, either.

“Maintaining your weight is a realistic goal during your vacation getaway,” says Dawn Jackson-Blatner, RD, a spokeswoman for the American Dietetic Association.

So before you order that extra pina colada at the swim-up bar, consider these five simple strategies to avoid vacation weight gain:

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When eating out at a restaurant, navigate the danger zones, eat what you love, and stay at a healthy weight with this menu guide and calorie chart from FITNESS.

 

Dining Out

Going out to dinner tonight? You’ve got plenty of company. Almost 75 percent of us eat at a restaurant at least once a week, and 25 percent dine out every two or three days, according to a study by the USDA. And hey, why not? Letting someone else cook is relaxing — the perfect treat after a busy day. Trouble is, a recent study at the University of Texas found that female dieters consume an extra 253 calories and 16 fat grams on the days that they eat at restaurants. Portion sizes have ballooned in recent years — and most of us tend to polish off every bite. Research by FITNESS advisory board member Brian Wansink, PhD, director of the Cornell University Food and Brand Lab in Ithaca, New York, and author of Mindless Eating, shows that we keep nibbling until our plates are empty rather than waiting for our bodies to signal that we’re full, no matter how big the serving size.

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These eating habits will help you lose weight and keep it off. You’ll boost your willpower, slim down, and shape up for good.

 

Successfully fit people are successful not because of good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest. To be a successful person, you must adopt the habits of success.

Stephen Covey’s theories on learning from the habits of successful people in his book The Seven Habits of Highly Effective People suggest that by emulating the habits of successful people, anyone can enjoy the life he or she desires. Learn the habits, adopt the habits, practice the habits, enjoy the success. It really is that basic. Here, excerpted from Push by Chalene Johnson, the 10 eating habits of successfully fit people.

 

1. They Tend to Stick to the Same “Daily Menu”

The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same entree for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner.

There are three possible reasons behind this shared habit among fitness professionals, individuals who have succeeded at taking off 100-plus pounds and keeping it off for years, and those who have been trim all their lives.

First, it allows “careful” eaters to predict their daily calorie allotment without much effort. Second, perhaps the most fit among us are entrenched in habit, including the habit of taste. Third, effortlessly fit folks are in tune with the energy and calorie needs of their bodies. When they find foods that deliver what they need and that they enjoy, why look further? Keep in mind, there’s a fine line between careful eating and disordered eating. The careful eater’s diet is a habit and not a matter of control or obsession.

 


2. They Eat Breakfast

This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who undereat during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!

Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.

 


3. They Drink Water

Not soda. Not iced tea. Just plain old water. This is the biggie. Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It’s possible to drink too much water, which dilutes the body’s electrolytes (potassium, sodium, chloride, magnesium). Don’t drink more than a gallon a day unless you’re also replenishing your electrolytes.

 


4. They Eat Small—And Often

Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all!

Eating small meals more often reduces cortisol levels, research suggests. In a study published in the New England Journal of Medicine, people who ate six small meals a day for 2 weeks, as opposed to three large meals containing the same total number of calories, reduced their cortisol levels by more than 17 percent! They lost belly fat, too.

When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.

Eating throughout the day also makes you less tempted by the monster-size buckets ofpopcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day, the superfit stand steadfast, even in the face of a delicious, jumbo chocolate-chip muffin.

 


5. They Eat Whole Foods First

Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and whole grains (and products made from whole grains). Certainly they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods.

Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried. (Okay, don’t think about it—it’s too gross.) Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

 


6. They Know Their Foods

This characteristic is truly universal among fit people: They know, generally speaking, every food’s calories and approximate protein, carbohydrate, and fat content. It’s not a case of being idiot savants but rather of having an understanding, a knowledge of food that allows them to make an educated guess. Their assumptions are almost always spot-on. This gift affords them the skill of making better food choices on a moment’s notice.

Just as important: They know what one serving of said food really looks like. You can show an effortlessly fit person a whole grain cracker, and even without looking at the label, he or she can accurately predict how many crackers count as one serving. It’s not a gift, actually. It’s a skill, and all habits are skills you can master.

This skill is easier to acquire than it sounds. A couple of weeks of label reading is all it takes. There are even apps for your phone and Web sites that provide this information quickly and for free.

 


7. They Eat Their Favorite Foods—Carefully

Despite knowing everything about their foods and tending to stick to the same foods day in and day out, fit people rarely report eliminating foods. If it’s something they crave, they enjoy a little taste. They know that simply eliminating foods they absolutely love will only set them up to fail when the temptation is too great. Instead, successfully fit people know that it’s okay to indulge every once in a while. They savor those moments instead of sucking down the food as if they’re afraid it’s the only time they’ll ever see it again.

 


8. They Don’t Keep Red Zone Food in the House

If you look in a successfully fit person’s fridge, pantry, or cupboards, you won’t typically find cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don’t crave these things. They also know you can’t eat ’em if you don’t have ’em. Smart, right?

What’s interesting about these trim types is that they don’t have the same inner battle of healthy versus junkie foods that the average person who struggles with weight might have. They can walk past the aisle with chips and sodas and think nothing of it. Either they never developed the junk food habit or they kicked it.

 


9. They Close the Kitchen after Dinner

Unlike most Americans, successfully fit people eat their final meal at a reasonable hour, as opposed to eating dinner followed by a lavish 10:00 p.m. snack and another dessert. Most often they go to sleep, not hungry, but on an empty stomach. This allows them to wake up feeling thin, rested, and hungry for breakfast. It may take a little effort, but going to bed earlier and going to sleep without food awaiting digestion in yourstomach keeps your body’s metabolism in a fat-burning state. Instead of digesting, which causes restless sleep, your body can focus on other things—like repairing cells!

 

 


10. They’re Resourceful and Politely Picky at Restaurants

Successfully fit people find healthful alternatives to selections on any menu, from a five-star restaurant’s to Wendy’s. They know that it’s the food choices, not necessarily the restaurant choices, that help them to stay slim and healthy.

They generally steer clear of fried meat, poultry, and fish. Instead, they order their protein broiled, steamed, stir-fried, or poached. They also speak up in restaurants, politely making special requests like asking that their dish be prepared with little or no butter or sauces and with dressings on the side.

 

Article Reference: http://www.womenshealthmag.com/


You’re ready to lose some weight. But you’re tired of listening to all that stale, tried-and-true weight loss advice, like eating more vegetables, limiting portions, and exercising more.

Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, “Oh wow! I’ll try that today.”

Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.

Weight Loss Tip No. 1: Variety Is Overrated

Who hasn’t heard the advice to “just take a bite of everything” if you’re at a buffet?

But as it turns out, variety doesn’t deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.

“We know that variety makes you eat more,” she says, citing several published studies and her own experience in counseling weight loss patients.

For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.

Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.

Weight Loss Tip No. 2: Have Barley for Breakfast

“Barley is the new oatmeal,” says Jackson Blatner.

Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “lowglycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.

One caveat: “Buy hulled barely, not pearl barley,” Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can’t vouch for the same effects for more processed forms, such as pearl barley.

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. “Then they are starving by mid-afternoon,” she says.

A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.

Top your greens with a 3 oz piece of chicken breast, and you’ve added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, “Too much trouble!” and reach for chips instead.

To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.

“They are already clean, chopped and ready to cook in the microwave,” she says. “It’s like having Rachael Ray in the freezer.”

An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.

Weight Loss Tip No. 5: Make Yourself a Party Tray

The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site — the kind you put on the buffet for weight-conscious guests.

But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator.

Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.

Weight Loss Tip No. 6: Turn Down the Thermostat

Spending time in a chilly house — about 61 degrees Fahrenheit — may boost the fat-burning power of the “brown fat” in your body.

Brown fat is considered “good” fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.

Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.

But Jackson Blatner cautions not to expect too much: “It’s not going to be any kind of a miracle,” she says. And beware if you’re the type who eats more when you feel cold.

Weight Loss Tip No. 7: Downsize Your Dinnerware

Experts say they’ve seen it again and again: The larger your plate, the more you’re likely to put on it. So serving your meals on smaller plates can help you eat less.

But don’t throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.

Weight Loss Tip No. 8: Go Out for Treats

If you’re the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don’t keep them in the house, but give yourself permission to go out and get them when you really need to.

Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.

“The more hassle tasty treats are, the less likely you are to eat them,” says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients. “Every Friday morning, try them on,” she says.

Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.

“If they are loose, you will say to yourself ‘I am making progress, I am staying on track during the weekend,”’ she says.

And if they’re snug? That will provide motivation to stick to your diet so they’ll fit better next week, she says.

 

 

Article Source: http://www.webmd.com/

 


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Flabby or big arms can really put you down and ruin your image! They are hard to carry in a slim fit dress and going sleeveless is a huge embarrassment. Both girls and guys have the same problems with their arms. Girls want toned and slim arms, whereas guys want huge muscles. No one likes saggy arms as they make your arms look bigger than they actually are. It is never too late to begin exercise for arms and the best calisthenics program often include arm toning exercises. It does not just reduce the fat around the area, but it also gives you toned arms. You will start feeling confident about yourself.

Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.
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If you’re trying to drop a few pounds fast, these 10 expert tips will make it easy for you to lose the weight quickly.

 

 

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.

 


2. Avoid sugary drinks and fruit juice.
These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

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