Give me the goods....

In classic David Letterman style I want to create two Top Ten Lists of the world's worst and best dieting advice.

What's the WORST diet advice you have ever received?
Where did you get the advice? Did you follow it? If so, what was the result?


What's the BEST diet advice you have ever received? Where did you get the advice? Did you follow it? If so, what was the result? If
not, what stopped you?

The advice can be what you've read, heard or seen. I have things like, "Take the top bun off a double cheeseburger and you're on the Atkins diet." or "Park further away, take the stairs and don't order dessert" Judging by the 70 million obese people in the country...some one's GOT to be handing out bad advice. Let's hear it!

You can send it to my email address (at bottom) or leave it in the comment section. Most people so far are emailing it so the Top Ten can be a surprise. Please indicate whether I can use your name or if you want to stay anonymous.

I have already had quite the ab workout laughing at all the bad advice emails....hopefully the Top Ten List will do the same for you.

Eat Out Without Beating Yourself Up

You know it's one thing that restaurant portions keep getting bigger or that it seems everything is 'All you can eat'. It's clearly another to go to a restaurant knowing you are going to leave feeling so stuffed you could be sick...go anyway...and do nothing to stop it. When you reach 'the breaking point', 'hit rock bottom', 'make the choice'...or whatever the latest diet fad is using as a catch phrase this week you will want a life change, but not know exactly where to start. My advice? Like everything else....baby steps. So we begin. Let's just say you are in any sit down restaurant:

When you are seated: Order water. If it's Mexican, do not sit there and eat an entire bowl of chips and salsa before the meal comes. Did you know that is an entire entree? Just look at the portions! If you think you can't have just 2 or 3 without eating the whole bowl then don't even eat one! If it's Italian, the same goes for the basket of bread. I know you are thinking I completely ruined your entire dining experience, but trust me it will be worth it. If you think you can't possibly get through a meal without a butter and oil filled carb stick then order a meal that comes with one. You get exactly what you want, but are limited to one piece that comes with the meal.

When you order: Order soup or salad. (Some people find they use less dressing if they order it on the side and pour their own, others find they use more. Try it both ways.) Order soup even if it's not completely 'healthy'. Right now you are working on portion control and not starving to death before your meal comes. Ask for it to be delivered before the meal. That way you have time to eat it, you won't starve waiting for your food meanwhile eating an entire basket of bread just because it's there. Most importantly, you are forced to give your stomach enough time to tell you it's getting full.

How to order: Don't go all crazy trying to order the healthiest meal you can find with the least amount of taste. (I say this to those who only need to lose 10-15 pounds.) Start by cutting calories in the condiments and sodas. You will not believe how many of your meals calories comes in the form of fillers.

(All one tablespoon portion)
BUTTER: 102 Calories 12g fat
MAYO: 100 Calories 11g fat
RANCH: 60 Calories 6g fat
BBQ SAUCE: 26 Calories 0g fat
GUACAMOLE: 25 Calories 2g fat
KETCHUP: 15 Calories 0g fat
MUSTARD: 10 Calories 1g fat

If you get your hamburger without mayo it might be too dryer than you are used to. Try it with ketchup or mustard and save yourself 85 calories off your favorite meal...guilt free. Now think about all the cheese burgers you eat with 2 or 3 condiments on them! Order it sans cheese and add ketchup. Mix and match just leave the calories out.

Also try ordering food with added veggies instead of condiments. Get your burger with onions and tomato instead of ketchup and ranch. It's an easy way to add something you don't get enough of to something you already love.

When the food comes: Order a drink if you just can't live without one. (Unless that's the 'place' you are giving up soda that week...see "Dying of Thirst" post for more details...) By now you have had a glass of water and soup or salad. Enjoy your meal and be thankful you aren't starving to death.

I have a girlfriend who says she orders a to go box when the meal comes and immediately puts 1/2 of it in the container. This works sometimes. Don't make anything a rule though. That's the first step to resenting the whole process.

Now on to every one's favorite debate....appetizers and desserts! I say if you are having a full meal with drinks. Start thinking of your soup/salad and soda as your appetizer. I really am hard pressed to find a decent appetizer that isn't completely caked in batter, fried, smothered with cheese and as big as your normal meal! It's just not worth it.

Desserts are another story. If you are trying to cut back this is the easiest place to start only because by the time it's time to think about it you are already full. Then again I know people who can not live without it, BUT these are the people who only eat out once a month or as a treat. If you are in that category then enjoy, but still order one dessert with 2 spoons! ;)

Enjoy!

Is Your 'Target Area' a Bullseye?

Anyone want to name the worst area on their body for losing weight? Done everything you can and still have a poochy stomach or cellulite on your legs?

A lot of the time people fail at hitting their target area;

• The exercises you see in magazines target larger muscle groups
• Your range of motion is not great enough
• Muscles don't all lay in one direction. The direction or rotation of your joint during exercise isn't getting into the smaller muscle groups, much less the fat
  

What does 'range of motion not great enough' mean exactly? Think of it this way, if I tell you to lay on the floor on your side and do a 'leg lift' most of you will would do this...

This is a standard leg lift, which is fine. Yet if this is your problem area you need to 'think outside your buns' a little bit.

• Get your leg higher...past 90 degrees
• Put your 'resting' foot in front of you for a set and then behind for the next set
• Kick your top 'working' leg in front for a set and behind for a set, straight up only works your muscles in one direction
• Work at the top of your range, not towards the floor. In other words, keep your leg up the entire time going from the top 1/2 way to the ground and back up.
• Bend your knee and rotate in a circle
• Lay on your back and do the same sets, both directions
  
• Google the anatomy of your problem area to see which way the muscles lay
  
  For example...sticking with the upper leg theme...
  
  
  
  This is just the front of the leg. ONE joint. ONE problem area. Wonder why doing 2 sets of 'leg lifts' aren't cutting it? You are only working 2-3 muscles in one direction. If you want to burn fat, lose inches and actually work your muscles...you have to start focusing on the inside of your body and not the outside.
  
  If you need help drop me a line...this is only one target area out of your entire body...let me know where you want help and I will tell you exactly how to target that bullseye.