Sensible Diet Tips

Start your diet with a food diary, record everything you eat,
what you were doing at the time, and how you felt.  That tells
you about yourself, your temptation, the emotional states that
encourage you to snack and may help you lose once you see how
much you eat.

Instead of eating the forbidden piece of candy, brush your teeth. 
If you're about to cheat, allow yourself a treat, then eat only
half a bite and throw the other half away.

When hunger hits, wait 10 minutes before eating and see if it
passes.  Set attainable goals.  Don't say, "I want to lose 50
pounds."  Say, "I want to lose 5 pounds a month."  Get enough
sleep but not too much.  Try to avoid sugar.  Highly sweetened
foods tend to make you crave more.

Drink six to eight glasses of water a day.  Water itself helps
cut down on water retention because it acts as a diuretic.  Taken
before meals, it dulls the appetite by giving you that "full
feeling."  Diet with a buddy.  Support groups are important, and
caring people can help one another succeed.  Start your own, even
with just one other person.

Substitute activity for eating.  When the cravings hit, go to the
Gym or health club if possible; or dust, or walk around the block. 
This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you
don't want to throw it away, freeze it.  If you're a late-night
eater, have a carbohydrate, such as a slice of bread of a cracker,
before bedtime to cut down on cravings.  Keep an orange slice or
a glass of water by your bed to quiet the hunger pangs that wake
you up.

If you use food as a reward, establish a new reward system.  Buy
yourself a non-edible reward.  Write down everything you eat - -
everything - including what you taste when you cook.  If you
monitor what you eat, you can't go off your diet.

Weigh yourself once a week at the same time.  Your weight
fluctuates constantly and you can weigh more at night than you did
in the morning, a downer if you stuck to your diet all day.  Make
dining an event.  Eat from your own special plate, on your own
special placemat, and borrow the Japanese art of food arranging to
make your meal, no matter how meager, look lovely.  This is a trick
that helps chronic over-eaters and bingers pay attention to their
food instead of consuming it unconsciously.

Don't shop when you're hungry.  You'll only buy more fattening
food.  Avoid finger foods that are easy to eat in large amounts. 
Avoid consuming large quantities of fattening liquids, which are so
easy to overdo.  And this includes alcoholic beverages.

Keep plenty of crunchy foods like raw vegetables and air-popped
fat-free popcorn on hand.  They're high in fiber, satisfying and
filling.  Leave something on your plate, even if you are a charter
member of the Clean The Plate Club.  It's a good sign that you can
stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your husband, your parents
or your friends.  Make the kitchen off-limits at any time other
than mealtime.  Always eat at the table, never in front of the TV
set or with the radio on.  Concentrate on eating every mouthful
slowly and savoring each morsel.  Chew everything from 10 to 20
times and count!  Never skip meals. carbohydrate, such as a slice
of bread of a cracker, before bedtime to cut down on cravings.

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Green Tea Demonstrates Benefits

Green Tea Demonstrates Benefits

For Managing Body Weight and
Fat, According To A New
Laboratory-Controlled Study

Green Tea is a Naturally-
Potent Source of
Antioxidants, Carotenoids,
Phytochemicals Known
To be Valuable For
Supporting Cardiovascular
Health, Immune Function
and Weight Management...

Consistently Supported by
Scientific Research

Laboratory subjects consuming green tea along with
a high fat diet gained less body weight and accumulated
less fat than animals not supplemented with tea, says a
new study.

Consuming the equivalent of five to eight cups of green
tea a day was associated with a 5.6 percent decrease
in body weight gain, and a 17.8 percent decrease in fat

accumulation over eight weeks, according to findings
published in Nutrition Research.

The researchers also noted a decrease in protein
digestion following green tea consumption, report researchers from Poznan University in Poland.
"Although both 1.1 and 2.0 percent green tea

aqueous extract doses improved cardiovascular risk
indicators, they, in addition, inhibited protein digestion,"

report the researchers.

"For that reason, results obtained in our study indicate
some difficulties in reconciling the high effectiveness

in prevention of cardiovascular risk factors with low
influence on dietary protein digestion," they added.

Tea Facts

The majority of science on tea has looked at green
tea, with benefits reported for reducing the risk of
Alzheimer's and certain cancers, improving
cardiovascular and oral health, as well as aiding
in weight management.

Green tea contains between 30 and 40 per cent of
water-extractable polyphenols, while black tea (green
tea that has been oxidized by fermentation) contains
between 3 and 10 per cent. Oolong tea is semi-
fermented tea and is somewhere between green and
black tea. The four primary polyphenols found in fresh tealeaves are epigallocatechin gallate (EGCG),
epigallocatechin, epicatechin gallate, and epicatechin.

The new study adds to the potential weight management
effects of green tea.

Study Details

Researchers fed laboratory-controlled animals a high-fat
diet, supplemented with 1.1 and 2.0 percent green tea
extract for eight weeks. Results showed that the subjects

had significantly lower measures of atherogenesis of
about 14.3 percent, compared to non-supplemented
animals.

In additions to the improvements in body weight and
decreased fat accumulation for the 2 percent green tea

group, the researchers noted that both green tea groups
displayed a reduction in digestion of protein of about 17
percent, compared with about 7 percent in the high fat
fed animals only.

"It was concluded that green tea extract may have
preventive effects on the accumulation of visceral fat but

only in higher doses," wrote the researchers. "Although
both doses improved cardiovascular risk indicators, they,
in addition, significantly inhibited protein digestion."

Source: Nutrition Research

Volume 31, Issue 2, Pages 157-164

"Green tea aqueous extract reduces visceral fat
and decreases protein availability in rats fed with
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