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Ten Tips for Dedicated Dieters

Duncan MacDonald     
Jakarta   20  August   2010       
Reviewed   15  November   2021      
Woman drinking tea
   1.    Tea or Two
   BEFORE you tear into that bag of potato chips, drink a glass of water first. In fact have a large glass of water before you commence any meal. Water helps fill you up and you will eat less.

If plain water isn't your cup of tea, try drinking sparkling water or brewing a cup tea (tea bags are fine). Just make sure is a infused black tea - herbal tea doesn't suppress hunger.

   2.    TV Tummy
Woman watching TV & eating    MINDLESS eating occurs most frequently after dinner, when you finally sit down and relax.

Snacking in front of the TV is one of the easiest ways to throw your diet off course.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

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Girl eating cookie
   3.    Be a Cookie Cutter
   INSTEAD of cutting out your favourite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favourite foods — the key is moderation.

   4.    Snack Attack
   IF YOU eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,"  We recommend dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day — dinner should be the last time you eat.

   5.    Protein Power
   PROTEIN is the ultimate fill-me-up food — it's more satisfying than carbohydrates or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like lean meat, yogurt, cheese, nuts, or beans into your meals and snacks.

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   6.    Spice of Life
   ADD spices or chillies to your food for a flavour boost that can help you feel satisfied. Food that is loaded with flavour will stimulate your taste buds and be more satisfying, so you won't eat as much  When you need something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories.Cook with clocks

   7.    Minute Meals
   HAVING ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can throw together a healthy meal in five or 10 minutes.

Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

   8.    Child-Like
Child portions    ORDERING a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won't bat an eye when you order off the kids' menu.

   Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

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   9.    Pass on the Pasta
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,"

   10.    Diet Demolishing Drinks Starbucks White Chocolate Mocha
The real problem with high-calorie drinks is that they go down easily, and don't tend to fill you up.

Coffee drinks and smoothies don't set off bells and whistles to alert you to the calorie load. Starbucks white chocolate mocha is a Quarter-Pounder in a cup

Any Frappuccino Blended Creme has 490-580 calories; and a venti Java Chip Frappuccino has the equivalent of 11 creamers and 20 packets of sugar. To reduce the calories in your favorite coffee drink, order a small size, make it "skinny" (with low fat milk), and skip the whipped cream.

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   More Health Horrors  !!!

   Monstrously Misleading Marion Nestle, PhD, MPH, a New York University nutrition professor and author of What to Eat, takes issue with not-very-nutritious foods that are labelled or advertised with healthy-sounding terms. She nominates "kids' fruit snacks that have no fruit whatsoever and are basically candy in disguise" as one potentially misleading food.

   Big, Bigger, Biggest Burgers There appears to be no end to the amount of calories and fat you can fit onto a bun.Burger King Stacker hamburger

Hardee's has the Monster Thickburger, boasting 1,420 calories, 107 grams (g) of fat, 45 g of saturated fat, and 2,740 milligrams (mg) of sodium.

Carl's Jr. takes it a step further with the Double Six Burger, featuring two burger patties and three slices of cheese -- weighing in at 1,520 calories, 111 g fat, 47 g saturated fat, and 2,760 mg sodium.

Burger King is not far behind with its BK Stacker, (pictured) loaded with four burgers, four slices of cheese, and 8 strips of bacon, coming in at 1,000 calories, 30 g saturated fat, and 1,800 mg sodium.

How many calories, saturated fat and sodium, does FAT BURGER, the latest burger chain to open in Jakarta have in its products ?

   The bottom line   is that we should eat no more than 20 grams of saturated fat per day. The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend no more than 2,300 mg of sodium per day (equal to about 1 teaspoon).    If you're salt-sensitive (that is, if your blood pressure is highly affected by salt), the number drops to 1,500 mg.

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      Hangover                                                             Anzac - 1975Next


1. Tea or Two

2. TV Tummy

3. Be a Cookie Cutter

4. Snack Attack

5. Protein Power

6. Spice of Life

7. Minute Meals

8. Child-Like

9. Pass on the Pasta

10. Diet Demolishing Drinks

More Health Horrors

The Bottom Line

[ 1 ] Web MD

[ 2 ] Obesity researcher Rebecca Reeves, DrPH, RD

[ 3 ] American Dietetic Association spokes-woman Marena Perdomo, RD

[ 4 ] Cynthia Sass, RD. a spokes-woman for the American Dietetic Association