◣♬leiko手记♬◥

What's on Your Plate:

1^st. Unprocessed foods-those closest to their natural state.

2^nd. "Naked" foods: fresh fruit and vegetables not covered in fat, salt or sugar.

3^rd. Protein from lean animal, fish and/or plant sources at every meal (eg, skinless chicken, salmon or beans.)

4^th. High-fibre foods such as wholegrain breads and sweet potato.

5^th. Plain water (up to eight glasses a day).

6^th. Low-GI foods such as oats, legumes and sweet potato.

7^th. Foods low in saturated and trans fats such as rice, nuts and pasta.

8^th. Low-fat dairy foods such as skim milk and low-fat yoghurt.

9^th. Zero-calorie teas.

10^th. Spicy foods that may speed up your metabolism, such as chili.

Top Craving-Busters:

1^st. Distract yourself with activity.

2^nd. Keep pre-prepared raw vegetable nibbles in your fridge.

3^rd. Grab a water bottle.

4^th. Give yourself ten minutes. Still craving? Just have a little bit of the treat.

5^th. Eat half a handful of unsalted nuts.

6^th. Kill it with caffeine-sip a black coffee or a skim latte, or have a cup of tea.

7^th. Brush your teeth.

8^th. Chew sugar-free gum.

9^th. Substitute with a lesser evil. For example, opt for a few potato wedges instead of fries.

What Not to Do:

1^st. Take laxatives.

2^nd. Say you'll "start tomorrow".

3^rd. Eat unlimited amounts of "lite" foods.

4^th. Skip meals.

5^th. Eat because you're tired or stressed rather than hungry.

6^th. Attempt to cut out fat completely from your food consumption.

7^th. Think your life will change dramatically once you're slimmer.

8^th. Raid the fridge during the night.

9^th. Weigh yourself daily.

20^th. Deny yourself treat foods.

Motivate Me!

1^st. Tape a list of goals to your fridge.

2^nd. Keep a food and exercise diary.

3^rd. Reward yourself with regular non-edible treats, such as movie tickets.

4^th. Meet up with others trying to lose weight-don't do it alone.

5^th. Have a major reward, such as an overseas trip, as your ultimate goal.

6^th. Ray your gym fees fortnightly.

7^th. Strip off in front of a full-length mirror every night.

8^th. Buy clothes that are the size you want to be.

How to Fit in More Exercise:

1^st. Walk-it's cheap, convenient and a great way to burn fat.

2^nd. Be more active in your daily life-take the stairs, park a block away, etc.

3^rd. Mix up your exercise to prevent boredom.

3^rd (tie). Find an exercise friend to keep you company, or a dog or an iPod.

5^th. Include muscle-strengthening exercises such as push-ups and tricep dips.

6^th. Have a solid goal in mind, such as running in a ten-kilometre fun run, and then stick to a training plan.

7^th. Take up dancing or a team sport.

8^th. Do a few exercises during the ad breaks of your favourite TV show.

9^th. Get a personal trainer so you use your exercise time effectively.

Best-Ever Gadgets:

1^st Walking shoes.

2^nd. Pedometer.

3^rd. Treadmill.

4^th. Calorie-counting books.

5^th. Bathroom scales.

6^th. Tape measure.

7^th. Kitchen scales.

8^th. Pre-prepared frozen meals.

8^th (tie). Meal-replacement systems, such as milkshakes.

10^th. Herbal teas.

11^th. Personal exercise and toning devices, such as the AB King Pro, the Leg Magic and the Easy Shaper.

12^th. Weight-loss pills, patches and nasal sprays.