Don't Do It

10 Things Not To Do

1. Don't put off starting your diet for another day.
We all love to make excuses. This time its your health we are concerned with. Forget tonight's gorge, tonight ice cream or chocolate. Start right now! Go on!

2. Don't think binge eating just this once is OK, and that you will never do it again.
I've been there, I've eaten a lot and said I will make up for it the next day. But seriously, you cant make up for it in one day. It will probably take a whole week of increased exercise or dieting to make up for a huge pizza or Chinese takeaway, and it really is not worth it. If you have to, really limit your self, or better yet, cook it yourself from fresh.

3.Don't give in to peer pressure.
It doesn't matter how old you are, when you are with friends its hard to resist acting like everyone else. When going out for a meal it probably means having a big main course instead of a light dish or salad. Don't listen to your friends, do what you think is right.

4. Don't go on yo-yo diets
On and off diets are awful for your body. The more times you do this, the less effective diets become as your body gets used to them and will eventually just shrug them off. Remember, a diet is a life style change, not 90 days on 90 days off.

5. Don't believe the fad diet hype.
Fad diets don't tend to work in the long term, even if they make you drop 12 pounds in a week. Which they wont. They are impossible to keep up because invariably they mean ridiculous eating habits such as cabbage soup only.

6. Don't Drink too much alcohol.
All alcohol is calorie laden, even spirits that look like water (vodka). On top of that, our bodies treat alcohol as poison and need food, make you crave food, to get rid of it or help absorb it (well it doesn't literally absorb it but it has the same effect).

7. Don't hide the fact that you are on a diet.
This is very important. Tell everyone you know you are on a diet. They will almost all be supportive. You cannot hide the fact that you are on a diet or your diet will be a failure from the get go. It is not something to be embarrassed about. Losing weight and getting healthy is something to be seriously proud about.

8. Don't set your targets too high.
Short term targets that is. Do not tell your self you are going to lose 3-4 pounds a week because you wont do that each week. You may at the start, depending on your weight and water retention, but you wont all the time. And once you don't hit that target you might feel like giving up. Set a realistic goal, a small goal. 1 - 2 pounds a week should be your usual aim, and if you don't hit it, that's OK - figure out where you went wrong and get back on the bike.

9. Don't give up!
You will lose the weight as long as you stick with it. Things will go wrong, you will break some of these rules, you will snack and gorge and feel bad. But don't give up, get back on track, analyse your mistakes, become stronger. You will get there if you keep going. Its not easy.

10. Don't give up!
There are two good reasons I have repeated this step. One - it is the most important rule. Two - I ran out of rules. OK, there was one good reason. But seriously don't give up and you will get there!



When feeling down look for inspirational stories on the net, or before and after pictures. Talk to friends and family.  If you want to take up exercise find a sport you enjoy, it is the only way you will stick with it. It doesn't have to be the best fat burning activity, just something you take pleasure from.



OK that's it. Good luck everyone!

Metabolism: Speed It Up!!!

Do you want to speed up your metabolism?  We could all use a faster metabolism when it comes to weight loss.

Don't skip breakfast. While you sleep your body goes into energy conservation mode by slowing your metabolism. Eating first thing will help speed up metabolism by giving it a good kick start. A good breakfast consists of complex carbohydrates like oatmeal or whole grain bread, egg whites, and fruit like bananas

Eat 5-6 meals a day. You don't need to eat more food just more frequently. By doing this your body knows that its energy source is steady and will burn more calories instead of storing it as fat for later use. This is a key factor in speeding up your metabolism.

Change what you eat. Just as eating more frequently will speed up your metabolism so will what you eat. Eating foods high in sugar content will cause your blood sugar to spike forcing your body to store it as fat. Try to eat more whole grain foods, fruits, and vegetables. Make sure to also balance your meals with protein (like egg whites and lean meats) and healthy fat (essential fatty acids found in nuts and fish).

Drink Green Tea. Green tea has amazing fat burning properties. Numerous studies have shown the positive effects it has on increasing metabolism. You will find green tea in many diet pills because of this.

Exercise. Ok, that's obvious but most people don't do it. If you aren't exercising start by doing something whether it's walking the dog or playing with the kids. You need to move your body to speed up your metabolism and burn calories.

Interval Training. Have you ever noticed that some people do a ton of cardio but stop losing weight after awhile? That's because their metabolism has stabilized. Your body's metabolism will quickly adapt to it's environment. To fix this use interval training by starting off at a slower speed and kicking it up to high levels then back down. There are many ways to do this. The key is to push your body to different levels. If you do it right you can really speed up your metabolism and burn a ton of calories.

Weight Training. By building more muscle your body's metabolism will speed up to support that new muscle, causing you to burn more calories. Women shouldn't fear weight training you don't have enough testosterone to bulk you up. If you really want a faster metabolism weight training is a must.

Contestant Winners

Weighverly Watchers announces the winners of their 12 Week-Round One Weight Loss Challenge. Round One was dedicated to the ladies!

Jeneta Hennes, of the Culinary Department, is the Grand Prize winner!

Jeneta lost an impressive 12.75% of her body weight and won $360.00

The other Top Winners of the Weighverly Challenge also displayed discipline and lost weight.

First runner up, Tocha Richardson Ndao, of Human Resources, lost 10.61% and won $260.00

Second runner up, Nyah Dobson, of Room Service, lost 5.66% and won $100.00

We would also like to congratulate all individuals who participated: Melissa Alphabet – Culinary, Carnell Hobbs-Housekeeping, Maria Aviles- Housekeeping, Ann Hahn-Purchasing, Decarryo Crusoe-Culinary, Sandra Schmandt -Accounting, Collette Boardley-Human Resources, Marvin Byrd-Culinary, Barbara Tyson-Banquets, Marvin Hill-Front Office, Dantrell McClure-Front Office, Mary Covington-Room Service, Anthony Correa-Banquets and Trevor Taylor-Culinary.

How to promote Weight Loss

Step 1 - Stop starving yourself!
When you deprive your body of regular nutrients, it compensates by packing on what you do eat in the form of fat - exactly the opposite of what you're aiming for. It's better to just suck it up and eat a healthy portion of a balanced meal.

Step 2 -  Give up the soda.
Think about it: The average person should consume 2000 calories a day, give or take depending on their age, sex, lifestyle etc. You could have a can of soda with dinner and take up 250 of those calories just for the sake of sugar, or you can have all the water you want for 0. The crazy thing is, the longer you go without soda, the worse it tastes. I've been soda-free for nearly two years and I can't even choke down more than a few sips anymore. Now, whenever I crave a refreshing drink, I need a glass of water, or lemonade with only a teeny bit of sugar.

Step 3 - Light your mouth on fire.
Spicy foods are known to boost your metabolism, so try adding a little zing to your meals. If you can handle it, challenge yourself to try things a little hotter than you're used to. Don't forget your glass of milk - not only does its chemical composition help to neutralize that burning feeling in your mouth, but calcium lends yet another boost to your metabolism.

Step 4 - You don't have to eat healthy, to eat healthy.
One of the worst things about eating healthy is picturing endless meals filled with cottage cheese and lettuce. However, you don't have to compromise taste in order to feel as if you're doing it right. Instead of a bag of potato chips as a mid-day snack, try mixing a bowl of Honey Bunches of Oats: Just Bunches with a cup of vanilla yogurt. It's sweet and crunchy and much better for you than chips (not to mention you don't risk that gross, greasy stomach-ache). See the end of the article for more snack ideas.

Step 5 - Inconvenience yourself.
You've heard the tried and true methods of using the stairs rather than the elevator or parking on the opposite side of the lot from the store, so catch the trend and be creative with your exercise. Take the laptop to a higher surface like the kitchen counter and do some work while standing up - hey, it takes some pressure off your back too! Offer to run errands for friends or family. Not only do you get a little more walking done, you also score some points with your loved ones. Bonus!


Step 6 - Exercise sucks... unless you don't even realize you're doing it.
No one said you have to stick to the treadmill and free weights. Finding things that make you forget you're even working out can help you over that block that keeps you from starting a traditional routine. Even those of us who have an exercise phobia can get behind activities like playing tennis on a Nintendo Wii, or (if you can handle other people watching) playing Dance Dance Revolution at the local arcade. Heck ladies, if you're feeling extra adventurous, find a gym that offers aerobic strip tease. Not only will you keep in shape, you'll feel like a vixen while you're at it!

Step 7 - Think yourself thin.
The whole obsession with every little flaw on your body only makes you feel more bloated. Rather than concentrating on how big you feel, tighten your abdominals, straighten your back, and make yourself feel skinny. If you have the right kind of confidence, you can feel better almost instantly. Not to mention, a big smile and carrying yourself with confidence is going to do more for how people perceive you than losing a few extra pounds, I promise.

Tools Needed:  Willpower!

What Does 300 Calorie Meals Look Like?

Breakfast - 290 Calories

1 whole wheat English muffin

2 pats low fat butter

1 hard boiled egg

1/2 cup of fruit

8 oz fruit juice

8 oz water

Cereal - 300 Calories

1 cup of cereal

8 oz 2% milk

1 banana

1 coffee or tea

Scrambled eggs - 360 Calories

2 scrambled eggs

2 strips of turkey bacon

1 piece whole wheat toast

1 pat of low fat butter

1 coffee or tea

8 oz water

Chicken - 345 Calories

6 oz of chicken

1 cup of green beans

2 pats of low-fat butter

1 small tossed salad

2 tablespoons reduced fat oil and vinegar dressing

12 oz water

Baked potato - 305 Calories

1 medium baked potato

2 tablespoons sour cream

2 tablespoons salsa

1 cup sliced melon

12 oz water

Fish - 365 Calories

6 oz broiled white fish

1 cup of mashed potatoes

1 pat of butter

1/2 cup of peas

8 oz diet iced tea

Portion Control

Portion Control and Weight Loss

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.


What Is a Serving Size?
Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.


According to the USDA, one serving equals:
one slice of whole-grain bread
1/2 cup of cooked rice or pasta
1/2 cup of mashed potatoes
three to four small crackers
one small pancake or waffle
two medium-sized cookies
1/2 cup cooked vegetables
1 cup (four leaves) lettuce
one small baked potato
3/4 cup vegetable juice
one medium apple
1/2 grapefruit or mango
1/2 cup berries
1 cup yogurt or milk
1 1/2 ounces of cheddar cheese
one chicken breast
one medium pork chop
1/4 pound hamburger patty

A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:

Vegetables or fruit is about the size of your fist.
Pasta is about the size of one scoop of ice cream.
Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips is about the size of a cupped handful.
Apple is the size of a baseball.
Potato is the size of a computer mouse.
Bagel is the size of a hockey puck.
Pancake is the size of a compact disc.
Steamed rice is the size of a cupcake wrapper.
Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.
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For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in managing your weight

Why is Water Important for Weight Loss?

There are many reasons why it is important to drink water, especially if you are dieting:

Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.

The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.


Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.


Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.


A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.


Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.


How Much Water Should I Drink?


You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.


You can do some research and use a calculator and measuring cup if you like, but nature's pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn't need to run to the bathroom too frequently. When in doubt, drink a little more.


Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.


It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.


Tips on Drinking Water
Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.


When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.


When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won't be able to stop to get caught up.


You've heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge.