Weight Loss Toolkit Series 3: Food Alternatives

Light juices, sugarfree gum, and dental floss are some great alternatives to food.

Many of us seem to have some sort of an oral fixation. Sometimes we don't even taste the food we're eating because we're only focused on the act of eating: chewing, swallowing, or biting into something with a certain texture. For instance, the taste of a protein bar is quite chalky to me, but I do receive a great level of satisfaction from biting into it, much greater than just eating a protein shake, which has a completely different texture (even though I prefer the flavor).

The fact is, we can derive satisfaction out of other things when it comes to our oral fixations, instead of actually ingesting food. Below, I've put together some things for you to do as an alternative to food when you feel the need to chew or keep your mouth buisy.

• Drink something:
  
  
  
  • Water
  
  
  • Tea - remember, herbal teas have less or no caffeine; black and green have the most
  
  
  • Diet Soda
  
  
  • Light Juices – some examples are Diet V8 splash, light cranberry juice, Crystal Light, and sugar free Kool Aid
  
  
  • Coffee - watch out for that caffeine again
  
  
  
  
• Sugar Free Chewing Gum


• Apply Chapstick - they even make Dr. Pepper flavored!


• Celery - each stalk has so few calories, some have said that the chewing of it burns the calories you take in!


• Licorice Sticks - these are available at herbal or natural food stores


• Cinnamon Sticks - cinnamon is also a metabolism booster!


• Brush Your teeth - naturally, you'll avoid eating afterwards


• Teeth Whiteners - you mouth will be an anti-food zone while you brighten your smile


• Floss - my personal favorite, it satisfies the hand-to-mouth urge more than anything


• Mouthwash - try eating anything after a good rinse with Listerine - yuck!


• Freeze Juice Into Cubes and suck on them - try the Light Juices mentioned above


• Sugar Free Candies - careful, as some of them still have calories


• Wax Lips – they still have sugar, but less than actual candy and they keep your mouth VERY busy

Enjoy! And if you think of any more food alternatives, please leave them in comments below - I'll make sure to credit you and add them to this list!

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Weight Loss Toolkit Series 2: Food/Exercise Diary

There's scientific proof that keeping track of what you eat and how much you exercise elevates your chances for success in weight loss. It's like buying 100 lottery tickets instead of one. Don't you deserve the jackpot?

Your food and exercise diary can be one combined notebook, or two separate pads of paper (one for intake, the other for "outtake" or exercise). If you work better digitally, you can keep track online for free(fitday.com) or create a blog at no cost (xanga.com). It can be part of your weight loss journal, or just a little memo pad



It can be a separate section of your weight loss journal


An Exercise Diary. Don't roll your eyes just yet! Even if you don't do any exercise, you'll be thinking about it and that's just as important! But if you've burned 300 calories at the gym today, (The Science of Self-Monitoring)

Weight Loss Toolkit Series 1: Weight Loss Journal Ideas and Tips

In my last post, I listed some tools that are beneficial to losing weight. As promised, I'll be doing a series of posts which elaborate on each item of the list. Today's item is your weight loss journal.

Why Should You Journal?

Most people tend to take things more seriously when they write them down, which is why recording your intentions for weight loss makes them more of a reality to you. Just as a to-do list can keep you focused on your tasks for the day, a weight loss journal is there to keep you focused on your end goal.

Journaling can also be a way to find out what causes you to eat when you're not hungry. The next time you feel like perusing the cupboards, whip out your journal and write down your emotions. You might be surprised after a week (or even a couple days) to read through your prior entries and see a pattern forming around how you eat and what your mood is. Your journal is now your therapist, instead of the cupcakes. Pretty soon, you'll be writing about how great you feel after burning 300 calories at the gym...

More than just an alternative to eating or a ranting place, your journal is proof of your progress. It's very important to acknowledge every pound or inch you lose and how much closer to your goal you're becoming - I encourage you to read through your older entries often to remember how far you've come.

How Should You Journal?

There is no wrong answer to this! You may have a journal that you write in already that you'd like to use, you may want to start a diet journal online (like fitday - it's free and easy), or you may want to head out to the bookstore to find a brand-spanking-new designer journal. Even if all you have is the leftover blank pages in last year's math notebook, anything works (plus you can always cover it with stickers).

When and Where Should You Journal?

Anytime, anywhere, and as often as you like. If you have a certain "weak" time of the day, you can even keep a smaller one that fits in your pocket or purse for emergencies (I actually kept a second one in my desk drawer at work - very handy when the office party leftovers made their rounds).

What Should you Journal About?

As I mentioned above, writing about your emotions when you feel a calorie-laden craving coming on is a good start, but anything else that's journal-worthy can be included, too! Here are some ideas:

• paste pictures of a your "dream body"


• write funny poems or songs about your life


• draw a picture for each entry instead of writing


• leave a space at the top of each entry for your current weight and/or measurements


• copy down inspirational quotes throughout the pages


• apply post-it flags to the pages which contain entries in which you've reached a goal


• cut out and paste pictures of outfits you'd like to wear when you hit your next goal


• list out reasons why you'd like to lose weight

You may want to begin journaling just a little at first; you certainly don't want diet-journal burnout! Try for about 5-10 minutes once a day for the first week to start.

If you've had or have a weight loss journal and can add some ideas or suggestions, they are always welcome via comments! I'd also love to hear how your first week of journaling works out (or doesn't) for you!

'til next time,
-diana

Your Weight Loss Toolkit

An artist can't create a masterpeice without a canvas, brushes, or paint. In the same way, you as a dieter, or someone who wants to change their eating habits for life, can't create your new body without some paraphernalia.

If want to get the job done well, you're going to need the right tools to do it with. So what instruments, gadgets, and machines are important to have in your weight loss toolkit? Read on...

• A journal. This can be an old tattered leftover wirebound notebook, or it can be a fancy, decorated, elite journal that you pick up from Border's. The point is that you have somewhere sacred to write down what's going on in your mind as you lose weight. Track your mood swings from certain foods, record favorite recipes, freewrite in it instead of eating when you're craving that cookie...


• A Scale or Tape Measure. You'll need to measure your progress somehow, and you can record it in your journal!


• A food diary. Yes, this is necessary. When you record everything you eat, you are in turn more concious of the things you're eating. You'll be able to see how much you've consumed and what you can afford to eat later. It also holds you accountable.


• An Exercise Diary. Don't roll your eyes just yet! Even if you don't do any exercise, you'll be thinking about it and that's just as important! But if you've burned 400 calories at the gym today, you can celebrate it in your journal!


• Food Alternatives. Let's face it, sometimes you just eat food because you're bored. Like in the car. In front of the TV. Surfing the net. If you've got to have a hand-to-mouth action, it's much better to choose an alternative to food like tea, sugar-free gum or breath mints, or even a cinnamon stick to chew on, instead of eating an entire bag of microwave popcorn without even realizing or enjoying it.


• A Powerful Reason Why. This may be the most important utensil - without this you've got nothing. If you want something, there's a reason for it, so find out what it is and hold on tight. The next time your evil co-worker offers you a brownie, you just whip out that reason why in your mind and you'll get your motivation back.


• A Motivator. Whether its a picture of your dream body, a quote that puts you back on track, or the jeans you're dying to fit into again, you can use this tool to get to your goal. Think about the next time you're at that wedding or birthday, and the cake comes out looking perfectly iced and choclatey-licious...shoot down the appetite with your motivator.


• A Calorie Calculator. This isn't needed, but it sure helps in the beginning. Especially when you've gone out to lunch with a client and need to make some good eating choices on the fly.


• A Plan. You'll need a long term plan, but be sure to break it down into short-term goals so that you can reach them realistically and see your progress.

Hopefully this list will help you prepare for your journey to a better body. If I've left anything out or you have suggestions for this list, please leave them in the comments - if they are reasonable, I'll definitely add them!


Some of my future blogs will expand upon these items, but I'd like to hear your feedback as to which ones first...
Thanks!


-diana

Welcome to the Weight Loss Whisper!

I used weigh 300 pounds! That seems like a lifetime ago...but I've lost 120 pounds and would like to share the tips, tricks, and motivating factors that got me here.

Future posts will include:

• before and after photos of myself


• motivational quotes


• inspirational pictures


• healthy, low-fat, low-calorie recipes


• tips and tricks to help you, or someone you love, lose weight

So subscribe and get ready to learn and lose (win)!

-Diana