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Shrinktheplanet Weight Loss

Diet Blog


Losing Weight – Dieting Menu Tools 0

Posted on February 04, 2015 by Grace

Diet tool to Drop the Weight

Studies show that people who plan and keep track of their food lose more weight then those who don’t plan and log what they eat. By planning your diet menu in advance you are creating a diet menu plan that you are now accountable for and a diagram that you can follow without being distracted by impulse eating.  We all know it well those days that give us little time to plan healthy meals. So plan a week ahead of time and then measure your results at the end of the day. There are going to be those days when we fall short everyone has them and this is a good time to identify what went wrong. But keep it positive. Useful dieting tools don’t have to be about being good or bad they are just alerting us that these are things we should try to avoid the following day and days. It is about creating good habits that will eventually become part of our healthy lifestyle. And note the day’s “degree of difficulty,” or how much you struggle with hunger and cravings, on a scale of 1 to 10. If what your eating isn’t working change up you menu the following week it will help you from getting bored.

You can start your weight loss plan with this automated weight loss diet & fitness template customized to your weight loss goals. This tool allows you to start by identifying the number of calories “the calorie calculator” you can have daily to start losing weight. Then it creates a menu plan that includes the number of calories you are consuming on a daily bases so you are in control of your results and will have the tools needed to reach your desired weight loss.

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Diet Menu Tricks to lose Weight 0

Posted on February 04, 2015 by Grace

Diet Menu Tips - Lose Weight

Who says, “I can’t wait to start my diet”? No one. In fact, diet has to be one of the most unappealing words in the dictionary. But there is a strategy that seems to be working for many in the fight to lose weight without deprivation. We’ve been fed this idea that weight loss needs to be rapid and dramatic and in many situations when diets fail women blame themselves not the diet. Sound Familiar? If so, try this plan, a set of simple food and exercise guidelines that can help you safely lose a pound a week and keep it off. This will help you not only lose weight but get healthy and feel better and isn’t our health one of the most important things in our life?

Here are some Diet tricks to help you lose without feeling like you are on a diet:

 

Don’t go Hungry

It may seem counterintuitive, but a rumbling tummy is like that bad friend who always gets you in trouble. Hunger influences how much food you need to eat to feel satisfied and it tricks you into making choices you’d never otherwise make. Control your appetite by having three meals and two snack a day-even if you don’t feel like eating. And do have breakfast. When people don’t eat breakfast within 60 minutes of getting up, they tend to eat more at night. So don’t try to starve yourself thinking that this will increase your weight loss because the only thing it will do is either slow down your metabolism where weight loss becomes harder or create situations where you end up binge eating usually reaching for the easiest food source like junk food that is full of fat and calories. And have two healthy snacks a day – even if you don’t feel like eating this will keep you from binge eating later in the day. If you allow yourself just one or two little healthy diet snacks splurges per day and keep it under 200 calories, you can stay on track.

It is about creating a healthy diet customized to your ideal weight and fitness goals. It is not just about becoming skinny because honestly there are many skinny people that don’t look healthy. A healthy weight that includes a healthy diet with fitness goals is the best way to achieve the best results. A healthy weight with body toning will have you feeling and looking great.

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Snacks that Slim 0

Posted on January 17, 2015 by Grace

Here’s some happy news: You don’t have to ignore your sweet tooth. In fact, indulging your sugar cravings with the right picks is a smart weight loss strategy. If you allow yourself just one little splurge per day and keep it under 200 calories, you can stay on track.

Here are some snacks for Slimming:

 

Apple Crumble

This delish dish rings in at around 175 calories, including the yummy toppings. Your’ll never notice that the calorie-heavy pie crust is gone.

Apple Crumble Directions:

Dice a granny smith apple and saute in a nonstick pan for 4 minutes. Sprinkle with 2 tsp sugar and 1/4 tsp cinnamon and cook until the sugar melts. Plate it and top with 1 Tbsp granola and 1 tsp chopped pecans.

 

Vanilla Pumpkin Pudding

You won’t believe how much this concoction tastes like pumpkin pie at only 60 calories;

Vanilla Pumpkin Pudding

In a bowl, mix 6oz nonfat vanilla yogurt (greek or traditional) + 1/2 cup 100% pumpkin puree and a dash of ground cinnamon or pumpkin pie spice.  Top with 1 Tbsp chopped walnuts and raisins.

 

Skinny Pumpkin-Banana Smoothie

The pumpkin gives the smoothie its festive flair, plus a massive dose of beta carotene, a nutrient that helps keep your skin looking youthful and fresh.

Combine 1 banana, 1/2 cup nonfat vanilla yogurt, 1/2 cup skim milk, 1/4 cup canned pumpkin puree, 1 1/2 teaspoons maple syrup, 1/4 teaspoon cinnamon, and 3 to 5 ice cubes in a blender and puree until smooth and frothy. Makes 1 (2.5 cup) serving. 195 calories per serving.

Skinny Pumpkin Banana Smoothie

 

Skinny Pop Corn

Who doesn’t love popcorn? Well you can still have it and lose weight. Forget those package popcorn brands they are full of trans fats and hydrogenated oils, that are referred to as processed foods. Making popcorn yourself with olive oil and fresh herbs, will save you a lot of calories and fat that you just don’t need. You will love this Skinny Pop Corn Recipe.

Skinny Popcorn Recipe

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How many Daily Calories to lose weight? 0

Posted on January 17, 2015 by Grace

Do you know how many calories you need to cut to start losing weight?

It does depend on many different factors. Your current weight, age, height, and gender are some of those. Your activity level, and size will determine what is the optimal number of calories you need to consume daily and, specifically, what are you current body factors that determine how many calories you should be cutting to lose those unwanted pounds.

A smaller body size will require less calories to maintain all body functions to thrive. And usually a younger person will need more calories because they are more active. If your activity level diminishes as you get older your number of calories required will also diminished. The gender issue is fairly simple to understand. Men usually have more lean muscle mass therefore needing more calories, on the order of about 1900 per day, to feed that. Women, however, during pregnancy and lactation time(s), need about 300 more calories for these vital activities of their bodies.

A very basic calculation to make, in order to find out what amount of calories you should be eating can give you some valuable information on how to start losing weight.

You can use a Daily Calorie Calculator to find out how many calories your body requires to start losing weight. You are on your way Get started.

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Five Easy Ways to Eat Less 0

Posted on December 08, 2014 by Grace
Five Easy Ways to Eat Less Calories

1. Eat a Salad before Dinner

The first course of a meal can encourage a healthy diet, but it’s not necessarily because of the calorie count, a british study has found. Researchers at the University of leeds gave 40 dieters a green salad (with tsp of olive oil & balsamic vinegar) with their meal and 40 dieters had no salad with their meal before serving them 2 slices of pizza. The dieters who consumed the salad ended up eating 50% percent less pizza than did those who did not have the salad and overall eating less calories by adding a salad. Greens are high is fiber and very low in calories so this is the perfect addition to your meal for a couple of reasons: one is that fiber is filling so having greens before your meal with help you eat less and two is greens add nutrients to your diet. So eat your greens and feel good while losing weight.

2. Drink 6 – 8 Glasses of Water Daily

Another thing that affects many people who are trying to lose weight in a negative way is feeling the need to snack on something between meals during the day and also late at night. Most of the time, that feeling is actually not hunger but thirst! That’s right. Instead of reaching for the snacks, grab a glass of plain water and drink it slowly. Then see if you still feel hungry. Chances are, as long as you have eaten a reasonably filling and nutritious meal previously, the sensation you were feeling was actually thirst, not hunger.

You can save yourself hundreds of calories every day by drinking a glass of water every time you feel like grabbing a snack. This in itself is a major boost to any weight loss program and one that so few people even know about!

3. Add More Protein to your Diet

Losing weight requires you to eat fewer calories, yet once your body senses this, it slows itself to conserve energy, hampering your efforts. You can counteract this by increasing the percentage of protein you eat. Digesting protein requires more heat and consequently burns more calories than digesting fats or carbohydrates. Eat 100 calories of fat, for instance, and you expend no more than 3 calories digesting it. Eat 100 calories of carbs, and you expend no more than 8 calories. Eat 100 calories of protein, however, and you expend no less than 25 and as many as 30 calories. This “waste” of energy, known as the thermic effect of food, has also been linked to a greater feeling of fullness, so consuming more protein also helps you stick to your diet.

4. Portion Control

Portion control is an effective way to lose weight because when you Monitor your portion sizes, you decrease the amount of food that you eat. A study published in Obesity Research found that portion control produced more weight loss in a pool of obese subjects than reduced fat intake, increased fruit and vegetable consumption, and increased exercise.

It’s not just obese men and women who can benefit from eating smaller portions. Most of us, regardless of our size, eat more food than our grandparents did.

In fact, research suggests that the average American male eats seven percent more calories per day now than he did in 1980, while the average American woman consumes 17 percent more calories daily. American waistlines are growing due to inactivity and increased food consumption at home and at restaurants. Part of the problem is “portion distortion” — we don’t know what a standard serving size is.

How much one eats is just as important as what kind of food one eats in the quest to lose weight. A study published by the American Journal of Clinical Nutrition found that women who reduced their food portions by 25% managed to cut down 250 calories a day, amounts that could help them shed half a pound a week! The crucial thing to realize as you attempt to manage your weight is that your weight is a direct function of the number of calories that you ingest through food and drink as compared with the number of calories that you burn off.

5. Weight Loss Goal Sheet

Are you are looking for an Online Tracking Tool to use for keeping track of Daily Calories and Exercise Program?

Then a Weight Loss Goal Sheet is what you need to reach your Weight Loss Goals!

Tracking your daily food and exercise is a great idea if you are trying to lose weight. A large study recently showed that planning out and keeping track of your weight loss goals can double your weight loss. Using this tool gives you the ability to really customize your food and exercise workouts that are uniquely suited to your weight loss goals. Are looking to lose weight you can Get started now…Learn the “Weight Loss Success Steps”, a path that will guide you every step of the way. The program will give you the fundamentals and support you need to reach weight loss goals.

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Activity Trackers for Weight Loss 1

Posted on December 08, 2014 by Grace

Fitbit Activity Tracker Reviews

Why does an activity tracker
help you lose weight?

Entry-level trackers can provide a picture of your everyday habits and fitness progress to motivate you toward a goal or keep track of your current health. Losing weight and getting healthy can be fun!

Do you want to live an active lifestyle – Get healthy, lose weight and maintain the weight loss? Well then an activity tracker could be your tool to success in reaching your goals.

Activity Tracker Device Benefits:

  • Steps tracking

    A simple way to track your activity level is by logging the number of steps you take. The most accurate way to track your steps is with an accelerometer or GPS. With this type of tracker, you have more options of where it can be worn — from in a pocket to around your neck or on your wrist. Some activity trackers can also calculate your calories burned using this information and/or personal data.

  • Calorie counting

    Activity trackers calculate calories burned in a variety of ways. Using your heart rate to determine this is one of the more accurate ways because it takes into account your personal exertion. Other trackers use their own equation to calculate this value — based on steps logged and/or stairs climbed. You might also input your weight and/or age to create a more custom calculation.

  •  Distance traveled

    Keeping track of your distance traveled is another way to work toward your fitness goals for activities like running, cycling and hiking. A variety of activity trackers can calculate the distance you’ve traveled through an accelerometer or GPS.Sleep quality and alarm clocks.

  •  Tracking progress online

    Making it even easier to follow your progress, some trackers can download your information to a tablet, smartphone or laptop. You’ll find trackers that use Bluetooth or Wi-Fi to transfer information, whereas others download information via USB. Once the information is downloaded, apps can analyze your progress, offer personalized workout plans, compare stats with friends, and more. Apps are created for a variety of operating systems, so you’ll want to make sure the tracker’s app works with your tablet or smartphone’s operating system (such as Android, iOS, etc.). For a more comprehensive view of your habits, you may also be able to input information like what food you eat, amount of water you drink and more.

    Each activity tracker comes with its own brand-specific app. Designed specifically to work with your activity tracker, this app combines all of your stats in one convenient place, making it easy to spot trends and find ways to improve your results. A variety of trackers also sync with third-party fitness apps that you may already use, such as RunKeeper, Lose It! or MapMyFitness. The easier it is to track your progress, the easier it will be to reach your health and fitness goals.

 

Try this Activity Device for Steps Tracking,
Calorie Counting & Online Tracking

 

NIKE+ FuelBand SE!

Think you live an active life? Prove it with a NIKE+ FuelBand SE! A versatile training tool you wear on your wrist, it tracks the intensity of your workout or activity and shares how much NIKEFuel® your movement earns. LED lights let you see how it stacks up against your daily goals; they also show the time, calories burned, and steps taken. Sync it with your smartphone to monitor your progress and start a competition with friends.

It comes in 3 different sizes: small, medium/large and extra large, although all versions do come with a spacer that you can insert/remove to change the size a little. The spacers are easy enough to add and remove and really do work quite well in adjusting the size of the band to get the perfect fit. If you’re not sure which of the sizes to get there is also a small sizing guide on the box which you can measure up to. We would recommend opting for the smaller one and then increasing the size with the spacers included.

The clip of the wristband hides the USB which plugs into you computer to charge or upload information. This design keeps it hidden out of the way until it is needed and keeps the band looking modern and stylish. The LED’s that light up when the button on the front is pressed are surprisingly bright and stand out even in bright daylight. Once you reach your goal just sit down and watch your display as it lights up with an array of pleasing colours.

The Nike Fuelband SE is still not waterproof, although the water resistance of the device has been improved. If you’re just washing up or going for a shower then you’ll be just fine keeping it on your wrist, but if you’re off for a swim, you’ll have to remove it. This is mainly due to the USB connector being exposed under the clip.

The Nike+ FuelBand SE is a comfortable design and keeps you motived to exercise….displays calories , time and steps. Doesn’t track stairs climbed, heart rate or sleep. The fuelband’s sharing system really helps you stay motivated by sharing your progress with your friends. You can share it with your Nike+ groups, Facebook, Twitter and Path.  It’s nice to brag your progress in the face of those that just sit all day to criticize others on Facebook instead of taking care of their own health… just saying. ‘Win the hour’ reminds you have to move at least five minutes every hour if you want to avoid damage to your spine long-term. It’s true it’s hard to notice it’s time to move since it lacks of a vibration notification, so it’s kind of a miracle if you see your band flashing (considering you forget you are wearing it), but it’s also true that you can link it to your phone to get respective notifications on-screen, just like getting a message.

Try this Activity Device for Steps Tracking, Calorie Counting,
Sleep Patterns & Online Tracking.

 

Fitbit

The Fitbit counts steps, calories burned, distance traveled, flights climbs, and even has an alarm. The alarm has to be activated from the app on your phone, but it syncs very quickly, so there really isn’t ever a problem to do it. At first I didn’t think the step count was completely accurate as I have a few hundred steps before I even start my day.  But the website does state that it would take a couple of days for the device to be able to read your patterns and track your movements. On the second/third day of wearing the device you will get accurate steps taken, miles ran or walked and also calories. It also tracks sleep patterns and this can help you figure out your sleep patterns and get into the routine to go to bed at a particular time to wake up rested. The cellphone alerts are excellent, you can use it with your iPhone and some android devices as well.  Overall, I think this device is worth giving a try. For those that are wondering if it motivates me to walk/run my 10,000 steps, Yes, it does! Once the 10,000 steps are accomplished, there’s this mini celebration going on in the device, it’s so cute, I love it.

The Fitbit Charge is NOT waterproof, so you’re gonna have to take it off before showers and getting into a pool.

Below are additional benefits for the Fitbit that the Nike+ fuelband doesn’t have:

  • Stairs climbed

    Some activity trackers feature a built-in altimeter to record how many steps you’ve climbed each day. This is another way to monitor your activity and meet a fitness goal. Some activity trackers can also calculate your calories burned using this information and/or personal data.

  • Sleep Patterns

Many trackers with an accelerometer can also monitor your movement to determine sleep patterns. Some trackers require that you change to sleep mode to do this. With this information, trackers will give you a description of sleep quality based on your patterns. You can also find trackers with a silent alarm that will vibrate to wake you up.

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Turkey, Ham & Cheese Sandwiches 0

Posted on November 23, 2014 by Grace

Enjoy turkey leftovers with this delicious sandwich!

And to reduce calories be sure to add the low fat mayonnaise. This sandwich is based on the classic French croque monsieur. Turn it into a croque madame by adding a fried egg on top.

Ingredients:

  • 1/2 small shallot, finely chopped
  • 2 tsp red wine vinegar
  • Kosher salt and pepper
  • 8 slices country bread
  • 1/4 cup Low fat mayonnaise
  • 8 oz Gruyere or Swiss Cheese, coarsely grated (about 2 cups)
  • 1/2 lb leftover roast turkey, sliced
  • 8 thin slices deli ham
  • 2 Tbsp olive oil
  • 8 cups baby arugula or other greens (about 4oz)
  • 1 cup small seedless red grapes, quartered

Directions:

Heat broiler with oven rack positioned 5 to 6 in. from the heat.  In a medium bowl, stir together the shallot, vinegar and 1/4 tsp salt; set aside.

Line a rimmed baking sheet with foil.  Arrange 4 slices bread on the prepared sheet and spread each with 1 Tbsp mayonnaise and 1/4 tsp mustard.  Top with one-third of the cheese, then the turkey and ham.  Sprinkle half the remaining cheese on top and broil until the cheese is melted and the sandwich filling is warm, 3 to 4 minutes.

Top the sandwiches with the remaining bread and sprinkle with the remaining cheese.  broil until the cheese is melted, 1 to 3 minutes.

Add the oil and remaining 1/2 tsp mustard to the vinegar mixture and whisk to combine.  Toss with the arugula and grapes and serve with the sandwiches.

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Cheddar-Chive Biscuits 0

Posted on November 22, 2014 by Grace

 

Spice up your biscuits with this cheddar – chives yummy recipes.  Cut calories by adding reduced fat cheddar cheese, diet sprite and you can also substitute heavy cream for low fat buttermilk. All great alternatives to reduce calorie without the flavor for this delicious biscuits recipe.  And get started early by making ahead just freeze biscuits, tightly wrapped, for up to 3 months. To reheat, place frozen biscuits in a 375 degrees oven for about 10 minutes.

Ingredients:

  • 2 cups self-rising flour
  • Kosher salt and pepper
  • 1/2 cup lemon-lime diet soda (such as sprite)
  • 1/2 cup plus 1 Tbsp heavy cream
  • 1/4 cup chopped fresh chives
  • 3 oz low fat extra-sharp cheddar, coarsely grated (about 1 cup)

Directions:

Heat oven to 400 degrees. Line a baking sheet with parchment paper.

In a large bowl, whisk together the flour and 1/4 tsp each salt and pepper.  Make a well in the center.  Using a fork, gently stir in the soda and 1/2 cup heavy cream, mixing just until incorporated (do not over mix).  Fold in the chives and all but 1/2 cup of the cheddar.

Drop spoonfuls of the batter (you should have 8 total) onto the prepared baking sheet. Brush with the remaining Tbsp heavy cream, sprinkle with the remaining 1/2 cup Cheddar and bake until puffed and golden brown, 15 to 18 minutes.  Serve the biscuits warm or at room temperature.

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Roasted Glazed Carrots 0

Posted on November 22, 2014 by Grace

 

Tasty Veggies Low Calorie Treats!

 
Who says veggies need to be boring?

This is a great healthy low calorie side dish that the entire family will love. It is a great way to get the kids to eat their veggies. And with Thanksgiving right around the corner why not spice up your dinner with these delicious roasted carrots.

Ingredients

  • 3 lb medium carrots, peeled and cut into 3-in pieces
  • 1 red chili pepper (such as fresno or serrano), halved, seeded and thinly sliced
  • 1 2-in. piece fresh ginger, peeled and coarsely grated
  • 4 Tbsp olive oil
  • kosher salt and pepper to taste
  • 3 Tbsp honey

 

Directions:

1. Heat oven to 400 degrees. On a large rimmed baking sheet, toss the carrots, chili and ginger with the oil, 3/4 tsp salt and 1/4 tsp pepper.

2. Transfer half the carrots to a second baking sheet.  Roast both sheets until the carrots are golden brown and tender, 35 to 40 minutes.

3. Remove from oven, drizzle the honey over the carrots and toss to combine.

Makes 8 servers

per serving 147 calories, 7 grams of fat, 0 mg chol, 4 grams of fiber

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Increase Energy & Reduce Calories with Oatmeal 0

Posted on October 21, 2014 by Grace

Eat Oatmeal & Reduce Daily Calories

Supercharged Morning with Oatmeal

How oats deliver all day feel good and help reduce daily calories:

Boost Immunity

A unique fiber found in oatmeal (called beta-glucan) stimulates the production of white blood cells responsible for killing bacteria and other pathogens.  According to researchers at the University of Minnesota in St. Paul, this effect can strengthen the body’s natural defenses against cold and flu viruses by up to 750 percent.

Rev up Happy Hormones

Enjoying an oat enriched sip will have you feeling sunnier in just 20 minutes, report researchers at the Colorado Neurological Institute in Englewood. Credit goes to the grain’s rich store of manganese, a trace mineral that optimizes the thyroid gland’s output of mood-boosting hormones.

Dial down Appetite

Oats contain complex carbs that prompt the stomach to release more of a hunger-suppressing hormone (cholecystakinin). The payoff: Penn State researchers found that a daily serving of oatmeal helped dieters cut between meal snacking by 81 percent and shed pounds.

 Try this great tasting Oatmeal Recipes

Get More Oatmeal Recipes


    Blueberry & Almond Oatmeal Recipe:

    Mix it up:

    Boil 1 cup of water over high heat. Add 1/4 cup of whole gain oats. Cook, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly. Add 1/4 cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.  This recipe provide a great balance of fruit and protein that are essential to a good health diet.

    Makes 1 serving. Per serving: 251 cal, 7 g fat (0.5 g sat), 40 g carbs, 41 mg sodium, 6 g fiber, 10 g protein

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