The Ultimate Guide to Dieting Sensibly

Losing weight is probably one of the top 10 most frequently 'googled' topics. Magazines and books line the shelves telling us how to lose weight. Here is your ultimate guide to weight loss, compiled from medical journals, nutritionists, natural food sources and common sense.

I don' t guarantee you'll lose a certain amount by a certain time; I will guarantee that these steps will improve your general health, fitness, and body mass index. These tips are simple, free (or darn near!) and easy to work into your lifestyle..

Eating Habits:

Drink lots of fresh water daily; at least half your body weight in ounces

If you drink alcohol, try to drink one less than your normal each day. Alcohol is loaded with calories and stimulates your appetite. 5oz of dry red wine per day is the only recommended amount for intake of alcohol.

Don't eat in front of the TV, at the computer, or while reading. You will eat more and not notice how much you are consuming.

Don't eat alone. It's easier to eat more if no one is watching. This is how people with eating disorders and obesity tend to eat.

Eat 6 smaller meals. Try a lowfat yogurt smoothie for breakfast, a South Beach Diet protein bar at 9:30 or 10am, a salad, bread and protein (I use a Lean Cuisine or leftover casserole and salad) for lunch, a banana at 3 or 4pm, supper at 6pm and crackers before bed.

Examine what you eat all day and look for ways to cut out what you don't need or really like. Choose carefully what you will indulge. If there are fresh donuts in the teacher's lounge in the morning and you really want one, have one, but skip the cream and sugar in the coffee or switch to Splenda.

Switch or replace:

1%, ½ % or skim milk for whole or 2%. This is a simple way to cut out lots of fat and not too much taste.

Avoid hydrogenated fat in you foods. This stuff is basically toxic.

Switch to non-stick cooking sprays instead of oils for cooking.

Cook with olive, sunflower, or safflower oil instead of vegetable oils. Raw olive oil is best.

Try an olive oil or 'no trans fat' margarine. I like Smart Balance or Olivio. Use a butter spray for less calorie intake.