Simple Things You Can Do to Lose Weight

Photo by Gunna

Every Friday is Health Tip Day at Zen Habits.

If you’re like most people, you might have trouble controlling your weight. Or maybe it’s under control, but it won’t go down to where you’d like it to be.

Weight loss, however, doesn’t have to be stressful or complicated. A few simple habit changes could make a big difference — over the long term.

Will these changes take you from being 100 pounds overweight to slim and sexy in four weeks? Not at all. These are simple things that are designed to make gradual and sustainable changes.

Create some simple habits, and the weight will come off. Eventually.

This is not a step-by-step guide, and you will probably not want to implement every suggestion. Choose those that would work best for you.

1. Weigh yourself and chart it. Each morning, weigh yourself on a digital scale and log it immediately. Your weight, of course, will fluctuate from day-to-day, and your sense of accomplishment or disappointment shouldn’t hinge on your daily weight. However, your weight can be used as a useful feedback system to see what you’re doing right and to motivate you. I’d recommend using the trend-oriented spreadsheet used in the Hacker’s Diet.

2. Plan your meals. This is probably the No. 1 thing you can do to lose weight. First, use a calorie calculator to estimate how many calories you need to maintain your current weight. Now, if you want to lose a pound a week, you’ll want to cut that total by 500 calories per day to hit that goal (3,500 calories equals a pound of fat). If you want to lose weight slower, you can cut your total daily calories by less. I wouldn’t recommend more than a pound a week (which is about 50 pounds a year).

Once you have your target calories per day, you want to allocate them throughout the day. For example, if your target is 2,000 calories, you could allocate 400 calories per meal for 4 meals (7 a.m., 11 a.m., 2 p.m. and 6 p.m. for example) with two 200-calorie snacks. How you allocate your calories is completely up to you — you might want to experiment to find the best distribution.

Now plan each meal so that you fit within the calorie limit for that meal. This might take some time to calculate (try FitDay), but once you have your favorite meals planned, this isn’t too hard. You can have a listing of 400-calorie meals and 200-calorie snacks that are interchangeable. The key, of course, is sticking to the meal plan — don’t let yourself deviate. You’ll get used to it after a few days.

3. Plan healthy snacks. Just as you plan your meals, you should plan your snacks. See the above item on allocating your daily calories to snacks. Instead of just snacking on whatever’s available, or rushing to a vending machine or convenience store when you get really hungry, you should plan to have healthy snacks in between meals. Fruit, veggies, yogurt, dried fruit and similar snacks are all good choices.

Be sure to plan some unhealthy snacks sometimes too. You don’t want to completely deprive yourself — make it a fun thing. Some dark chocolate on one day, some berries on another, and an occasional binge work for me.

4. Find lower-fat alternatives. Take your favorite foods and find lower-fat alternatives. If you love burgers, for example, you can make turkey burgers or soy burgers (there are some good ones, trust me). If you like French fries, make your own and bake them. Bake chicken instead of frying it. Get low-fat milk and yogurt instead of the higher-fat versions. Baked chips instead of greasy ones. While you shouldn’t give up fat completely, and in fact some types of fat are good for you in moderation, it’s important to remember that fat is high in calories (more than twice as calorie-dense as protein or carbs), and lowering your fat intake to a more moderate amount will also lower your calorie intake. Adding fruits and veggies is another good way to lower fat intake, as they take up a lot of space in your stomach without adding too many calories or fat.

5. Eat slowly, and then wait 20 minutes. If you scarf down your meals, you are probably overeating because of it. I know, because I have to slow myself down a lot. The thing is, it takes awhile for our brains to get the message that we’re full. So if we eat quickly, we will actually eat past fullness. You’ve probably had that painful, “I’ve eaten way too much!” feeling, and it’s because of fast eating. The trick is to teach yourself to eat slowly. You’ll get full on less food.

Another trick is to eat a sensible serving (a moderate plate, not stacked up is a good rule of thumb) without eating seconds right away. If you’re still a little hungry, wait for at least 20 minutes before eating any more. Often your hunger will go away.

6. Think long term. You won’t lose weight overnight. Well, you could lose weight quickly, but you don’t want to — it’ll come back just as quickly. What you want is gradual weight loss that stays lost. A pound a week is a good rate — again, that’s 500 calories a day less than you need to maintain your current weight, and it’s about 50 pounds a year. Both are achievable, and both are sustainable. Of course, you’ll need to make adjustments as you go along, in case you’re taking in too little or too many calories, but the main thing is not to try for immediate and quick weight loss, but long-term loss. Don’t worry about the ups and downs every day, but look at trends over weeks and months. It’ll happen, if you stick with it and do it moderately.

7. Stop drinking calories. Calories in soda, coffee, tea, alcohol, juice and other beverages are very sneaky, because you don’t realize how many calories you drink a day. Juice, for example, seems healthy, but really you’re getting none of the fiber of fruit and all of the calories. Eating an orange would give you the same benefits, and make you more full.

Instead, drink water. Lots of it, all day long. Water makes you full, without giving you calories. It’s the perfect weight-loss drink, available at your local tap.

8. Read about weight loss. This might seem like a weird tip, but I’ve found it to be true. If you keep your focus on your goal, you will most likely achieve it. But if you lose focus, you’ll lose motivation, and soon you’ll stop any progress. What you should do is read about weight loss — success stories, tips, etc. — to return you to that focus and motivation. Any time you’re losing motivation, read some articles about weight loss or exercise or eating healthy.

9. Exercise for just 5 minutes. In the grand scheme of things, eating fewer calories is much more effective than trying to burn the calories through exercise. For example, you could burn a few hundred calories with 30 minutes of hard exercise, but you could easily gain those back with a bowl of cereal or some other snack. So if you really want weight loss, you’ll have to focus on what you eat.

However, exercise does help. Burning even 200 calories a day can add up (an extra couple of pounds a month), and you don’t need to exercise too long to do that. And even better, exercise makes you feel good, and feel like you’re getting in shape. It makes you healthier, of course, and will get you toned.

My recommendation is to start with just 5 minutes a day. That won’t get you to 200 calories, but it’s a start, and that’s what’s important. Just do 5 minutes a day for the first week. Any kind of exercise will do — try a few pushups, a few crunches, a few jumping jacks, and a couple minutes of running in place. After a week, increase it by 2 minutes. Do that for a couple of months, and soon you’re doing 20-25 minutes a day. That’s about all you need.

10. Just get through a tough 3 days. If you reduce your caloric intake, as per Item #2 above, you will feel hungry at first. And that’s not easy. Hunger makes us want to give in. But just tell yourself that it’s just for 3 days. After that, it will start to get easier. You’ll get used to it, and it won’t seem like deprivation.

Also see:

Simple Things You Can Do to Lose Weight

Photo by Gunna

Every Friday is Health Tip Day at Zen Habits.

If you’re like most people, you might have trouble controlling your weight. Or maybe it’s under control, but it won’t go down to where you’d like it to be.

Weight loss, however, doesn’t have to be stressful or complicated. A few simple habit changes could make a big difference — over the long term.

Will these changes take you from being 100 pounds overweight to slim and sexy in four weeks? Not at all. These are simple things that are designed to make gradual and sustainable changes.

Create some simple habits, and the weight will come off. Eventually.

This is not a step-by-step guide, and you will probably not want to implement every suggestion. Choose those that would work best for you.

Instead, drink water. Lots of it, all day long. Water makes you full, without giving you calories. It’s the perfect weight-loss drink, available at your local tap.

Also see:

Posted on 7 September 2007 in Fitness, Health Tip Day |
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Comments (40)

Georgio Says:

September 7th, 2007, 5:22 am

Awesome, I’m first to comment!! Great work Leo. From a medical doctor’s point of view this list is a great guide. Leo has balanced this advice with realism i.e. have some treats too otherwise you’re body goes into famine mode. Keep up the excellent writing Leo. You are the most productive person I know!

beza1e1 Says:

September 7th, 2007, 5:29 am

You advice about exercising not quite right. Pushups and crunches are strength training. Those exercises will add muscular weight!

Jumping jacks and running is better. To burn fat, you need to move the big muscles (foremost legs) and stay within a certain heart beat rate. Read that up or follow this rule of thumb: You should be able to talk while jogging, not gasping.

Instead of some minutes of special exercises jsut change some habits. Use the stairs, instead of the elevator! Use the toilet on another floor! Use your bike or feet, instead of the car!

Leo Says:

September 7th, 2007, 5:46 am

@bezale1: Good comments. I should note that with the exercises I mentioned, even if it includes a couple of strength exercises, I doubt you will gain much muscle weight. If you do 5 minutes of exercises, you’ll gain no muscle weight … and if you can extend that to 20 minutes, with at least half of that cardio, you’ll be burning more calories than adding pounds.

However, you other advice is spot on … stairs, bike, walk are all good exercise.

@Georgio: Thanks for the encouragement!

Joshua Says:

September 7th, 2007, 6:04 am

I’ve been doing a bit of jogging lately, but I’m sure I could do better. Also, I’ve found lately that I’ve been eating at home more and taking my lunch to work as opposed to going out for lunch. Generally I make a couple of turkey sandwiches on wheat, some yogurt, and/or some nectarines. It was odd really, many of my coworkers looked at me like I was nuts since going out was kind of tradition, but I noticed a few of them slowly started bringing their lunch as well :p

Rob Sutton Says:

September 7th, 2007, 6:55 am

Great post, as ever. For me planning my meals is crucial. I know when I wake up in the morning what I am going to have for breakfast, lunch and dinner. Often I will prepare my meals the day or night before to make it easier - it’s all about organisation! Also as I am sugar, wheat and flour free I need to be very careful about what I eat. Complex carbs like brown rice and spuds (irish for potato!) are great. For me, each meal needs protien, carbs and fresh veg. Stay away from the processed nonsense!!
On the exercise front you can’t beat walking in to work - no sitting in traffic and is like free exercise as I don’t have to allocate extra time in my schedule specifically for exercise. Keep up the good work Leo - great site

William Mize Says:

September 7th, 2007, 7:24 am

One thing that helped me, as a vegetarian, was leaning more toward a raw based diet - at least two veggie/fruit based smoothies a day (breakfast, dinner) really does the trick.
I feel lighter, more vibrant, more energetic.

And that is a great photo of berries, by the way :)

suntzu Says:

September 7th, 2007, 7:34 am

Checking weight every 2 days is also ok, maybe better than everyday.
It is very important also to know about glycemix indexes of the aliments and not to eat high or medium G.I. meals, and never mix with fat to prevent insulin to store it.
Interval training has been proved to increase metabolism better than resistance training only.
Good luck to everyone trying to loss weight, always remember that then slower you lost it the longer it will last.

Alexa Says:

September 7th, 2007, 9:14 am

I really like the idea about coming up with healthier versions of your favorite foods. As for burgers, I’m a huge fan of Boca Burgers. As long as you grill them instead of microwaving, they’re delicious. Even my Mississippi-bred, meat-eating brother enjoys them! The Orginal Vegan burger has 70 calories, 0.5g of fat, 4g of dietary fiber, and 13g of protein.

Also, I’m surprised you didn’t mention walking! If someone is trying to ease into exercise, I think walking is a great way. Plus, it gives you some quiet time to reflect, which is what pretty much everyone needs nowadays.

Aaron Helton Says:

September 7th, 2007, 9:51 am

This is a great list. I’d like to point out, though, that it could take up to two weeks for the “phantom hunger” to subside (that’s my experience anyway), but perhaps three days at a time might be easier to weather if you can convince yourself that’s all it will be (self deception can be powerful).

Also, though it may sound trite (and you mentioned it), the basic formula for weight loss is still the same: burn more calories than you take in. Sometimes the weight loss peddlers try to tell you otherwise, or they craft their pitch in such a way as to disguise this fact, but it is true. 99% of us probably have neither a fat gene nor a medical condition that confounds weight loss efforts.

Thanks for yet another great post.

Spike Says:

September 7th, 2007, 10:57 am

When I used to work in a warehouse, I was on my feet and moving about all day so my weight was never an issue. When I was working from home for a period, I was nowhere near as active and with plenty of time on my hands, the slightest hunger pang seemed to be amplified. Thus, I would defiantly recommend keeping active and distract yourself from the thoughts of food :)

I also agree with doing healthy snacks, in fact it was one of the first and biggest steps I took towards a more healthy diet. Snacks are much more easier to make healthy, compared to dinners, lunches, etc. I’ve talked about it further on Organize IT here

Linda Says:

September 7th, 2007, 11:26 am

This is my first comment here, but Zen Habits is one of the first things I read every morning. I loved this posting so much, I posted a link to it on my blog. Thanks for the inspiration.

Linda Says:

September 7th, 2007, 11:27 am

Oops…here’s the link, in case anyone is interested: http://www.freewebs/sagebabe. My life saga as an overweight vegan trying to slim down and get fit.

Mr. Negative Says:

September 7th, 2007, 11:31 am

For those who are incorporating more strenuous exercise into their plan to lose weight (weight lifting and strength training), I’d say “stay off the scales”. If you are doing exercise that builds muscle, the gain of muscle mass will often offset the loss of weight from body fat. Use another metric to gauge your progress… waist size works for me. Have I moved to the next notch on my belt? Are my pants fitting more loosely? Do I need to buy new pants?

In the last year I have dropped 4 inches off my waist (36 to 32). After about 6 months I stopped weighing myself regularly because my overall weight hadn’t moved more than a couple pounds. Using weight as a measure of my progress was a serious de-motivator.

Metroknow Says:

September 7th, 2007, 11:36 am

Great list as usual!

On the low fat suggestion, there is a lot of current research that actually argues against low fat for weight loss. The theory is that if you have moderate amounts of the right kinds of fat, your body’s craving for that fat is satisfied.

For example, if you drink whole milk instead of low fat or non-fat milk, just less of it (check the calories), your hunger will be satisfied quicker. Aaron’s comment above is right on: It comes down to calories you burn.

Large food and drug corporations would like us to believe that buying their low-fat chemically based alternatives to real food is a better approach than just having less of the real thing. Again, recent studies are showing that folks who eat low fat products actually tend to eat more calories overall (works for the company selling the product) because they are emotionally justified simply because it’s “low fat”.

Look at the physical state of our country: Today we eat more low-fat non fat chemical-based products, we exercise more than we ever have (according to recent research on the number of people who work out regularly), and our obesity rates are at an all-time high. Its not for lack of trying that we’re getting larger; its because we’re eating fake food and way too much of it!

Ok. Off my soap box now.

Justin Says:

September 7th, 2007, 11:40 am

Why don’t people just learn to eat less. I just shows what a comfortable part of the world we live in when people struggle to NOT eat.
Don’t buy so much food. Don’t hang around the house doing nothing so you get bored and think “I’ll just eat cos it’s there”.

I don’t know. I empathise with those who have a problem with it - I go whole days sometimes without eating because I forget or am busy doing something else :o, but what I object to is when people substitute all the “fat” food with huge quantities of “thin” food.
That just isn’t going to help if someone is over-eating, what is needed is the training to eat LESS.

Grace to all…

TammyT Says:

September 7th, 2007, 12:07 pm

In my former life, I was a fitness trainer. What I found with my clients was that reliance on the scale was the wrong focus. Losing weight is the wrong focus. It’s not a life-changing goal. It’s a short-term, “fix it” goal.

The real goal is to feel good. To give our bodies the activity and nutrition it needs to make it work at its optimum level. The goal is to go through the day and like our bodies. Focusing on weight makes it very hard to ever come to a place where we like our bodies. Instead, we gauge our perceptions on whether we fit into a certain size or weigh a certain amount.

Secondly, I wanted to point out that weight training is one of the best ways to achieve the goal of both losing weight and of feeling good about our bodies. Cardio is important too. In an ideal situation, we should fit in strength training, cardio and stretching/yoga into our complete life-fitness program. But given the choice, I’d say focus on strength.

Over the long term, strength training has the best overall life benefits - it increases muscle mass, increases bone strength and increases metabolism. The more muscle mass we have on our bodies, the higher our base metabolism. Being strong also is much more physically satisfying than being skinny. Being strong makes us feel capable and powerful.

Cardio is important too. And if it’s cardio or nothing, because strength training just isn’t your thing, then that is a great first step. Yoga is also a great first step to loving our bodies, which will naturally translate into weight loss and eating better.

How we feel is the most important thing. And unfortunately, it’s not just about what we eat and how much we weigh. It’s about how much we like ourselves. If we like ourselves, we treat our bodies respectfully. Doesn’t mean we have to be vegan and never eat at McDonald’s. But to give it good food, exercise and rest on a regular bases. When we truly love and respect our bodies, the weight thing evens itself out.

sb Says:

September 7th, 2007, 12:11 pm

Coffee and tea by themselves don’t have any calories.

Brian Tanaka Says:

September 7th, 2007, 12:26 pm

Another way to get a bit more exercise into your daily life, if you tend to drive rather than walk places, is to park further away than you ordinarily would. For example, on your way to the supermarket for a quart of milk, park a block or two away. You’ll get a few more blocks worth of walking in, and walking is great exercise. Oh and don’t forget the milk! ;-)

Chanel Says:

September 7th, 2007, 12:47 pm

I recommend thedailyplate.com instead of fitday.com. Much better user interface and tools.

Justin Says:

September 7th, 2007, 12:51 pm

I guess that’s the other thing - I have never had a car - walking 40mins or more to even get the shopping is normal for me.
Let alone skating around etc.

Faith Says:

September 7th, 2007, 13:08 pm

To eat more slowly, put your fork or spoon down between bites. Savor the taste and texture of that mouthful instead of mindlessly shoveling in the next bite. It’s a good way to practice zen mindfulness.

If you hit a plateau in your weight loss, eat dinner one hour earlier than usual and then go to bed one hour earlier. Enjoy that extra hour’s sleep, and most likely you’ll see a drop on the scale the next morning.

Steve Says:

September 7th, 2007, 13:14 pm

Re: #7

Coffee in the pure form, not altered with milk, etc has a few calories only and zero fat. As a matter of fact, a cup pre-workout can boost your energy levels and allow for a longer time at the gym. It works for me.

http://www.mayoclinic.com/health/calories/NU00185

Love ZenHabits, keep it coming!

Cheers, Steve

http://www.healthyexpat.com
http://www.eslspider.com

William Mize Says:

September 7th, 2007, 13:29 pm

How synchronistic; I wrote about going from a cream and sugar coffee drinker to a black coffee drinker yesterday.

http://tinyurl.com/yr4zxs

- Bill

Quizman Says:

September 7th, 2007, 13:43 pm

IN addition to your post and the wonderful comments, here are some simple tips:

- at work, use the printer which is located farthest from your desk. Thus, everytime you take a printout, you are forced to walk those extra few steps.

- always park at the farthest spot whenever you are at work, at the mall, or whereever. Once again, it forces you to take a walk.

- Begin by walking 30 mins every morning. Just simple no-stress walking, while being in the moment. i.e. not thinking about “to-dos” for the entire day. After I did that my hypertension has reduced and now my BP is a healthy 110s/70s (gave up medication).

- portion sizes - American restaurants are notorious for large portion sizes. If you go to a restaurant and get a large-ish meal, ask for a box before you have begun to eat. Keep some of the food aside right away. Thus, you don’t have the “guilt” that follows from not cleaning up the plate - a guilt that causes one to overeat.

- give up white rice, white bread. and processed foods. Eat whole grain bread and brown rice. White rice has a lot of simple carbs.

- if you drink tea/coffee, use honey instead of sugar.

matthew Says:

September 7th, 2007, 13:44 pm

To eat slower, I do a crossword from the newspaper. It’s perfect size to sit next to the plate/bowl and I do a few clues between each bite. Before I know it, 30 minutes have passed, I’m full, done with the crossword and only half-way through the food.

April Says:

September 7th, 2007, 13:55 pm

I’ve been considering switching to soy milk as a healthier alternative to cows milk. Does anyone know if it works as a milk substitute when cooking? Random question, I know, but I thought someone on here might know the answer.

Murtuza Says:

September 7th, 2007, 13:59 pm

I read your blog regularly. I actually love that you break down information into a list- it is an easy read. Very concise and relevant information.
thanks.

Truthteller Says:

September 7th, 2007, 14:39 pm

Exercise can be much easier than most of us think. Here’s some of the latest findings in a very short article…

http://www.reddeerblog.com/2007/03/exercise-easy-way.html

Eduardo

gayle Says:

September 7th, 2007, 15:56 pm

Great post as usual, Leo!

Two comments:
1. Per Weight Watchers: weigh yourself only once a week (same time every week) and chart it. Every day fluctuations can really kill morale and are usually due to body function rather than diet. You can’t control the body functions.

2. Weight loss is a by-product. If you make Being Healthy the goal, losing weight will happen by itself!

Adam Snider Says:

September 7th, 2007, 16:38 pm

One thing I’d change is the daily weigh-in. Because our weight fluctuates on a daily basis, especially if we don’t manage to weigh ourselves at the same time everyday (might have more “water weight” at noon than in the evening, say), many people tend to get discouraged by daily weigh-ins. If they see that they lost 2 pounds yesterday, but gained it back the next day, that can be discouraging.

I’d say that it’s better to do weekly weigh-ins. That way, you will be less likely to notice normal fluctuations, and more likely to see real results. If you lose 2 pounds in one day, that may have just been water weight that you sweat out.

If you lose 2 pounds after a week, that’s probably real weight loss, you likely won’t see it come back the next week, unless you haven’t been following your workout/diet plan properly.

Having said that, I’m not a personal trainer or anything like that. I’m just commenting based on what I’ve read elsewhere.

Lynda Says:

September 7th, 2007, 18:16 pm

I read this blog all the time (thanks Leo), and feel I must comment about weighing in daily. The number on the scale is just that - A number. People seem to put too much stock in that number. If the scale says I’ve gained 2 pounds, but my jeans feel looser than they did yesterday, I don’t freak out because I’ve “GAINED 2 POUNDS!”. I might look at yesterday’s meals to see if I’ve eaten a lot of salt, though. The number itself no longer means anything to me, but the trend (up or down) is a very important gauge of how things are going, along with how I feel. I also don’t focus on dieting or losing weight. I focus on getting healthy. It’s working.

Justin Davey Says:

September 7th, 2007, 18:28 pm

I love the post. Very informative. However, I believe a better way to go about things is to get in the habit of exercising first. And not just any exercise. Aerobic exercise, whether that be jogging, walking, cycling, roller blading, cross country skiing whatever. Use Leo’s Rule of One for 30 days to get in the habit of exercising. 5 minutes won’t get you anywhere unless you’re extraordinarily out of shape! Reward yourself by eating whatever the heck you want! I know of several world-class marathoners who have the worst diets you’ve ever seen. Once you’re in the habit of exercise, then move on the diet. You’ll have much more success this way!

Jeremy Reeves Says:

September 8th, 2007, 8:25 am

This is a great guide for people to follow, and more rare than a lot of the other stuff I see out there.

I especially like the one about reading about it often. That’s VERY important because it keeps motivation levels up.

Anyway, awesome post!

Jeremy
http://www.fitness-made-fun.com

Jwalant Natvarlal Soneji Says:

September 9th, 2007, 15:31 pm

Good Work Sir!
I love these way of putting something to people!
The thing I like most is that you cover nearly all and some new information in the blogs.

Jenn Says:

September 10th, 2007, 19:16 pm

@ April - Yes you can substitute soy milk in almost any recipe calling for milk. I recommend using an unsweetened or plain variety so as not to add extra sugar to your diet. Make sure and use an unsweetened variety for non-dessert recipes (i.e. a creamy pasta sauce or soup).

As far as losing weight, I would recommend reading NUTRITION books, not diet books. If you have a healthy diet and at least move around a little, you should have good health. Isn’t that more important than what the scale reads? Focus on what you should eat (i.e. whole grains, fruits and veggies, etc.) not what you shouldn’t. By the time you eat the recommended daily amount of nutritious foods, you shouldn’t have room for much else. In that vein, I recommend “Health Foods Rx” by Steven Pratt.

I lost 45 lbs when I became a vegetarian, in large part because I read a lot about nutrition (and applied it!) in order to make the transition healthfully. I’m not saying it’s for everybody but for me it was a catalyst for positive change . . .

MaureeninTX Says:

September 24th, 2007, 16:23 pm

I track my weight by posting smart-coded entries in my Yahoo calendar. For example: WEIGHT 120. That way, I can quickly use the search feature of my calendar to get a one-page summary of my weight through the months.

I do something similar with other medical stats that I want to track (MEDICAL BP 120/80, etc. for cholesterol, menstrual period, etc.) The summary page is a nifty thing you can print and take to your doctor.

Jwalant Natvarlal Soneji Says:

September 25th, 2007, 12:01 pm

Dear MaureeninTX and all,
Well I have just gone through one good site, can be used to track weight and that http://caloriecount.about.com/, it is good for diet planning too.
Sorry for interupting others and moving away from the topic a bit, but the interest in the this blog puts me in this kinda situation.

Mike Pedersen Golf Says:

September 29th, 2007, 20:36 pm

You are what you eat! Take a look at every piece of food before you put it in your mouth! Is it Ferrari food or AMC Pacer food? The sole purpose of food is FUEL not pleasure.

If you eat for pleasure, you better get a bigger belt and larger dresses. Common sense food choices and lifestyle decisions will make it much easier to lose weight and keep it off!

Jwalant Natvarlal Soneji Says:

September 30th, 2007, 22:19 pm

Eating healthy is necesary, but thinking too much about the food is one of the reason to have mental problems. Eat happily. And don’t think that this food will heart you, if you are really going to eat it.