Diet Blunders....

1. Your not eating ENOUGH....You need to cut calories to lose weight, but it's important not to overdo it.

2. You avoid caffeine...Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%--about 98 to 174 calories a day.

3. Your carbs are white....Boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables.

4. Your water is room temperature....German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily.

5. Your meals lack protein...Make sure protein is a component in every meal. Your body needs it to maintain lean muscle.

To learn more about Diet Blunders visit - prevention.com/boostmetabolism

3 tips to help you drop those unwanted pounds

The Prevention Reshape Your Body plan incorporates easy strategies for choosing weight loss foods that you can follow for life. "Women succeed at weight loss when they get a handle on their portions and eat in a balanced way," says nutritionist Lisa Young, PhD, RD, who dished out the dietary advice for our program. (For specifics, see "Shape Up Faster--with Food.") Her three key tips:

Get your protein. Research shows that protein-rich foods such as fish, chicken, low-fat dairy, and lean meats can increase satiety, meaning they help you feel full longer. "Eat them with every meal, especially breakfast, to curb the urge to snack all day long," says Young.

Eat early. Have breakfast, even if it's simply oatmeal or a hard-boiled egg. It jump-starts your metabolism and prevents late-day bingeing. Studies have found that dieters are most successful at weight loss when they start their day with a meal.

Get a "hand-le" on portions. "Most of us eat too much--period. To lose weight, you have to eat proper portions," says Young. Use your hand to measure.

Think Yourself Thin - 8 steps to help keep you on track

1. Define Your Motivation - Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure. "Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD. "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible. The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term. That's why it helps to ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD.

2. Choose an Attainable Goal - "Studies show that most dieters expect to lose as much as four times what they really can in a six-month period," says Stettner. Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year.

3. Design Your Own Plan - Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small. "Little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results," says Stettner.

4. Visualize the New You - A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes, and picture yourself healthier and slimmer, with more confidence and PROUD of yourself."

5. Get Your Priorities Straight - Start by making "commitment appointments." First thing in the morning, set your goal for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible. Keep an exercise record and a food diary (noting not just what you eat, but when and why), and schedule a time to make entries.

6. Uncover Emotional Obstacles - Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions.

7. Celebrate Every Achievement - "Rewards reinforce positive behavior, but only if they're meaningful," says Goodman. "When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress. "Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes. If you've dropped a dress size, buy an outfit that highlights your new figure.

8. Forgive Yourself - "If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgmental thoughts," says Wilbert. A momentary slip won't register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to undo every bit of progress you've made.

A Testimonial from a Calorie Count member....

After hearing Nicole Anderson stand up and talk about the website CalorieCount.com at one of the meetings, I went on there and signed up to get email newsletters. Usually, I don't read them, but this particular one I did. As I was reading, it just drove home the purpose of the Healthy Habits group! This is what we have been learning these last 6 weeks! So, yes, it DOES work!! ~Kelly

For Sfeld4, popular weight loss programs didn't bring the results she wanted. She made the decision a few years back to finally take control of her weight and has since then lost 96 pounds by counting calories and incorporating daily exercise. Taking it slowly has certainly paid off, since now she is only four pounds away from her goal weight.

What other "diets" (programs, products, plans, or services) had you tried in the past?

All of them: Weight Watchers, Jenny Craig, Overeaters Anonymous, Nutrisystem, Biggest Loser, pills from the doctor, pills from over the counter, drops, and Atkins (which I'll never try again). Any program that doesn't allow fruit or salad (in my mind) is not right. After all, I didn't get fat eating fruit & salad!

How do you prevent relapse?

I often look at my weight log to see how far I have come. I talk to others who are also losing weight. If I do go off for a meal, I don't beat myself up. I don't wait for a new day, I start with my next meal. I make sure I am prepared with the proper foods in my house so that I don't just grab food.

What five tips do you have for other dieters?

1. Write down everything you eat.
2. Count calories.
3. Weigh yourself daily. I know people say not to do this, but If I don't weigh in, I could end up fooling myself.
4. Drink water.
5. Get moving. I started by doing one thing more than I would normally do on any given day. I started by walking the hallway at home (back/forth) once a day. That was it. Then I walked the hallway (back/forth) twice. Now I wear a pedometer and break 10,000 steps everyday. This still amazes me!

Top 7 Foods for Runners

1. Small bagel with Peanut Butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Clark. This quick-and-easy snack has carbs and protein, plus it's easy to digest.

2. Banana
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

3. Berries
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners: the vitamin C and potassium they contain help the body repair itself.

4. Broccoli
This nutritional powerhouse has vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health, says Clark.

5. Low Fat Yogurt
Running and other weight-bearing exercise can help you improve your bone density. But calcium is essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.

6. Lean Beef
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.

7. Wild Salmon
In addition to being a good protein source, salmon contains loads of heart-healthy omega-3 fats, which can counteract inflammation and fend off disease.

How Important Are Supplements?

Do I really need to take a daily multivitamin?

You can likely skip the multi if you're consuming at least 1,800 calories a day and your diet is generally balanced and healthy -- meaning lots of fruits and veggies, whole grains, some healthy fat and protein. But if you're cutting calories, you should take the multivitamin. Otherwise, it's extremely difficult to get all the vitamins, minerals, and nutrients you need.

How Can I Boost My Metabolism?

Can eating certain foods increase my metabolism?

No. When it comes to diet, the only thing you can do to up the rate at which you burn calories is to eat small meals throughout the day. Shoot for three meals and two snacks daily, or five mini meals, eating every three to four hours. Keep in mind that not eating can slow metabolism. "When you don't eat, your body perceives this as a threat of starvation. As a result, it slows your metabolism in order to hang on to whatever calories you do consume," she says. The real key to revving your metabolism is exercise.

When Will I Start Seeing It On the Scale?!

How long will it take for my good eating habits to show up on the scale?

"After two to four weeks of dieting, you should start seeing some real fat loss," says McManus. "Realistically, you can expect to lose about four to six pounds of fat in the first month." That said, you may begin noticing results even sooner. Since a pound equals 3,500 calories, as soon as you create a deficit of 3,500 calories, you'll see a loss of one pound. You could do this in a week by trimming 500 calories a day. But remember, weight fluctuates naturally, and people's calorie calculations are often imprecise, so don't be disappointed if the number on the scale doesn't budge right away. And if you do happen to drop several pounds in the first seven days, don't get too excited. It's most likely water weight, not fat.

A question about HFCS

Question: "I keep seeing high fructose corn syrup as an ingredient in the foods I buy. Should I stay away from it?"

That would be difficult. High fructose corn syrup (HFCS) is a very common sweetener, composed of about 55 percent fructose and 45 percent glucose -- in other words, just another form of sugar, explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). It isn't necessarily harmful; the main problem with HFCS is that it's often found in high-calorie foods that are otherwise devoid of nutrients.

"Some research shows a connection between HFCS-laced beverages and weight gain, but there's still no solid proof," says Milton Stokes, RD, chief dietitian at St. Barnabas Hospital and Nursing Home in New York City and a spokesperson for the American Dietetic Association. Consider the overall healthfulness of foods -- their fat, calorie, fiber, and vitamin content -- rather than obsessing about a single ingredient.

Use a Smaller Plate!

Last week I told you about a guy who automatically cut his portion size in half when he was eating out.

This week's tip is to start putting your food on a smaller plate! This was actually something I had jotted down while coming up with ideas to post on here several weeks ago, but noticed that a member of the group had posted on facebook that she was already doing it!

So, try putting away the regular size dinner plates and start putting your food on a child size plate and don't go back for seconds.....or thirds!


Oh, and me putting down all my calories in my food journal has now prompted my hubby to start doing the same thing! He wants to be more aware of what he's consuming in a day! And, I didn't even ask him to try it! And, all the fruits and veggies I've been eating, my 3 girls have been choosing to eat those versus other stuff, on their own accord! See what making healthy life choices has the affect on the people around you?!

Great Tip For Eating Out!

I came across this tip for eating out and thought it was GENIUS!

"Even when you order healthy items, restaurants serve big portions. Now I usually ask for an additional empty plate, and when my food arrives I send back a part of my meal to be wrapped up before I begin eating."

I am definitely going to do this from now on!!