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When eating meat:

1. Choose lean cuts of meat, such as tenderloin, flank steak, chuck, top and bottom round, or lean veal. Use more poultry and fish
2. Remove all visible fat before cooking.
3. Remove skin from poultry before cooking.
4. Broil or bake instead of frying.
5. Reduce serving sizes and don�t eat seconds.
6. Replace some meat proteins with vegetable proteins.

When using dairy products:

1. Use low-fat or skim milk.
2. Choose low-fat cheeses: gruyere, Jarlsburg swiss, mozzarella, ricotta, parmesan, or any cheese made from part-skim milk. Avoid or limit whole-milk cheeses (Swiss and cheddar).
3. Substitute low-fat cottage cheese and yogurt for cream, sour cream, cream sauce, and cream soup.

In cooking:

1. Saute vegetables with one tablespoon of oil or less. Add a little water if needed. Also try cooking with other liquids, such as wine, defatted broths, or cooking sherry.
2. Add oil to a pre-hated pan. Less goes further this way.
3. Flavor vegetables with herbs and spices instead of butter and sauces.
4. Experiment with using less oil than is called for in recipes. You may need to increase other liquids.

In general:

1. Avoid crackers, chips, non-dairy creamers, and margarines with hydrogenated oil, palm oil, coconut oil, or cocoa butter.
2. Eat plenty of carbohydrates to fill you up (fruits, vegetables, grains, bread, pasta, etc.).
3. Let salads go naked or modestly clothes in lemon juice.

Find out if and how much your feelings rule your food choices with this quiz. Uncovering the triggers that lead to emotional eating could help you decipher your eating patterns and resolve the problem of unwanted pounds.

Read the following statements, thn rate your own eating habits by using this scoring system.

1 = Never

2 =  Rarely

3 = Sometimes

4 = Often

5 = Always

You can tally your scores below.

1. I eat to control my stress.
2. Eating is one of the big pleasures in my life.
3. I eat well past the point of physical fullness atleast two times a week.
4. When I’m lonely, food comforts me.
5. I find myself eating to put off things that I don’t really want to do.
6. When my life seems out of control, I have a hard time controlling what I eat.
7. Sometimes I eat just for fun.
8. Eating, or trying not to eat, is on my mind a lot.
9. I eat a lot more when I’m alone than when I’m with others.
10. Eating soothes me when I feel blue or anxious.
11. When I was a child, food was a “home remedy” in our house, a source of comfort and love.
12. Food helps me numb painful feelings and makes me feel better.
13. When I’m angry, I find myself stuffing the anger down with food.
14. Sometimes I just can’t stop eating.
15. In a difficult situation I might retreat and turn to food rather than deal with a problem directly.

Total Score: ____________

Scoring: Add up your points for all answers to determine your total score, then read on for the results.

If you scored 15 to 35 points, you have a peaceful relationship with food and are unlikely to routinely respond to difficult emotional situations by eating. Reinforce your healthy attitude by giving yourself weekly self-nurturing treats like a candlelit bubble bath or a massage and by building a strong support system with friends and family. Use relaxation and physical activity to help handle stress. Learning positive coping techniques when life is good keeps the munchies away when times are tough.

If you scored 36 to 59 points, you eat for emotional reasons some of the time. Your eating is sending the message that certain feelings and events in your life need attention. Learn to identify these triggers by keeping a journal of your eating and your feelings. Then, develop new ways to relieve stress, fight boredom, or get comfort.

If you scored 60 to 75 points, food has become a major coping strategy, one you probably find less than effective. You have taken the first step toward change by taking this quiz. Now, develop a support network or friends and family you can trust to guide and support you in dealing with feelings and food effectively.

To help guide you in your weight management and exercise efforts, use the following guidelines.

1. Remember that the total expenditure of calories during exercise ultimately determines the amount of fat use.
2. No single exercise routine is ideal for everyone because of the individual nature of metabolism plus factors like physical limitations such as age, sex, and genetics.
3. Develop a reasonable level of cardio-respiratory fitness (stamina) by exercising three to four times a week for 25 to 40 minutes at moderate intensities. As fitness improves, you increase the ability to burn more total calories for any given exercise intensity.
4. To increase the rate of fat loss, gradually increase the duration of exercise to 50-60 plus minutes at least three to five days per week at as high an intensity as can safely be sustained in order to maximize calorie burning. A word of caution: It is not safe for sedentary individuals to start exercising at high intensities. Gradually build up stamina to prevent injuries.
5. Include weight training twice a week to increase muscle mass.
6. Allow at least six months to see changes in the body composition (less fat/ more muscle) and an additional six to nine months for final body composition changes. You didn’t gain weight over night, don’t expect to get lean immediately.
7. The best exercise for weight control is one that you enjoy and will do on a regular basis.

While laxatives and diuretics are made by drug companies are sold by prescription only, potent herbal laxatives and diuretics, in the form of slimming teas and weight loss pills, are sold in health stores.

Common herbs used in these imported preparations are the laxatives senna, cascara, buckthron or rhubarb root and the diuretics uva ursi, mallow or licorice root. But nobody really knows the ingredients of the popular Chinese herbal slimming tea sold in the country.

Lewis Seiden, a neuropharmacologist at the University of Chicago cautions that damaged brain nerve cells may not be apparent for many years. So there is a possibility that the people who are currently taking redux, Adifax may not notice changes in their behavior or functioning till many years from now.

They predicted an increase in the number of cases of primary pulmonary hypertension of PPh (high blood pressure on the lungs) and heart valve problems. It didn’t take long for their predictions to come true.

There have been reported that Mayo clinic had found evidence of heart disease in 24 women taking either Redux or Pendamin.

One of the first changes is the activation and multiplication of the fat-storing lipogenic enzymes. Worse, the fat cells become less efficient at losing fat. Some studies have shown that sever dieting can reduce fat-releasing lipolytic enzymes by 50 percent. Most of the weight lost on a crash diet comes from the lean parts of the body such as water and muscle. The haggard faces and soft, flabby bodies of women (men: take not, it can also happen to you, too) who have lost large amounts of weight on starvation diets are the result of this loss of lean body mass.

Moreover, since there is less lean body tissue, the body now burns fewer calories. The weight is regained in the form of more fat. Even though the body eventually recovers the lost lean tissue, the damage (gain in fat weight) has been done.

Dr. Rodgers co-authored a study at The University of Colorado that assessed the effects of liposuction in women over a period of time. Her study showed that the localized effects are only maintained for six to twelve months after the operation unless the women practiced proper diet and exercise habits. Some of the women in the study gained the fat back after only three months. The painful truth about liposuction is that you cannot escape from eating properly and exercising regularly to maintain a slim figure, whether you have liposuction or not.