February 2015 - FITBODYUSA

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When I tell you that I deal with a lot of people wanting desperately to lose weight I am not exaggerating. In 2010, I trained, coached, consulted with and designed diets for over 700 different people around the world and well over half of them are on some kind of weight loss/fat loss program.

The vast majority of questions I get about fat loss are ones that come out of frustration. Frustrated people who have tried what all the magazines told them to do, they've eaten frequent small meals, they've reduced their simple carbohydrate intake, they've tried almost everything but they just can't get the weight off.
Well here are seven (7) major fat-loss preventions that you should know more about. Work to minimize the effects of these factors and you'll soon find you have more free time, your body functions better, you're more motivated and your body fat is dropping as it should.

Reasons You Are Still Fat

1. You are married

Yea this is a big one! Once two people tie the knot it seems they tend to gain weight. This comes primarily from the sudden change in your daily habits. When you were single you could eat how you wanted and no one thought a thing about it. Now that you live with and eat with your spouse (and possibly kids), you have other people making decisions, or at least requests, regarding what to eat. Since most people prepare meals for the entire family and not just one person they tend to eat what everyone else is eating. Sticking to a "clean" eating plan can be a major challenge if the people in your family have no problem with eating pizza and chicken nuggets three nights a week. Yep! It's true. From my experience, I have noticed that married clients have a much more challenging time getting lean than my clients who are single. Work to make your entire family health-conscious and you'll find it much easier to live fit.

2. You Eat "Healthy Foods" Without Doing Your Homework

So many foods deemed "healthy" have been given this label as a marketing ploy designed to trick you into buying their product. The problem is that a lot of these foods are not only trash, they can be down-right bad for you. If your goal is fat loss you need to be aware of this.

Bisphenol-A is just one type of chemical in the Obesogen (I didn't make that word up) category. These chemicals are found in just about all canned foods, non-stick pans, plastic bags, stain-resistant clothing, carpets, baby teething toys and zillions of other products we use in and around our homes every single day.

Many scientists call these chemicals, "endocrine disrupting." Bisphenol-A can cause some pretty serious health problems even in small amounts. Many of the FDA's safety recommendations on it are nearly two (2) decades old. That's twenty years! A lot has been learned since Atari ruled the video game world. Being lean requires a clean internal environment, so go with fresh or frozen foods that you may normally buy stored in a can. Cook using healthy oils to keep your food from sticking and avoid storing your foods in plastic containers. Use glass whenever possible but be careful, even some glass now contains plastics to resist breakage. Wow, it's a tough world for the healthy eater isn't it?

MSG is hidden in so many packaged foods it's almost impossible to keep up with it. Studies show that people who regularly eat foods containing MSG or monosodium glutamate are three times more likely to be obese whether they exercise to balance their calories or not. MSG is found in a lot of snack foods including flavored chips, so if you think the single-serving of chips isn't setting your weight loss efforts back, think again.

Milk and other dairy products (except organic) are derived from cows that were regularly injected with antibiotics that are passed on into the milk they produce. These antibiotics kill the good bacteria found in your digestive tract making digestion a real challenge for your body. As your gut struggles to digest foods without the proper amounts of healthy bacteria, inflammation sets in causing discomfort, bloating and additional fat storage from compromised digestion. Buy organic milk, Greek yogurt and cheeses if you eat dairy. I recommend limiting dairy products whenever possible.

3. You're on Medication

A huge number of prescription drugs cause an increase in appetite, water retention and weight gain. Be sure to read the insert paper that comes with your medication to see if any of these are associated with the medication(s) you take. If they are part of that medication's side-effect list, have a chat with your doctor. He/she may be able to do something about it. Of course I am not a physician so be sure to follow your doctor's orders, but a healthy conversation about your medication is a smart thing to have.

4. You're "Busy" Instead of Productive

If I had a dime for every person that ever said, "I want to workout and eat right I just don't have time," my riches would make Bill Gates' look like a puny little penny-pinching runt. The fact of the matter is we all have the same amount of time in a day. For every person that has four kids, three jobs, two mortgages and one bad case of allergies you could probably find another person with the same obligations who also has one heck of a healthy, fit body. I'm here to tell you that the "I don't have time" excuse is done, no one buys that anymore.

Being fit and living healthy are choices and only you can make them. For every commercial break you sit through mindlessly staring into space, you could be on the floor using that wasted time to improve your body and life without having to join a gym, hire a trainer or do much more than think and move. Think about the time you'd save if you only checked your e-mail and Facebook accounts four times a day instead of forty.

Those messages aren't going anywhere, let them pile up a bit and use a great tactic called "batching" that I learned from a book written by the very cool (well he seems cool) Tim Ferriss. The book is called The 4 Hour Work Week and I learned a lot from reading it, but one of the best things I was able to immediately put to work in my life and therefore teach my clients is the tactic of "batching."

Batching tasks means you allow them to pile up a bit. This won't put you behind because tasks you would batch are things like e-mail, social media messaging and returning phone calls. For instance, if you only checked and replied to e-mails at 9:00AM and 4:00PM you would save all the time of clicking and minimizing that screen dozens of times throughout your day. So instead of checking, reading and replying to emails twenty or more times a day, you'll do it twice and increase your speed and efficiency, saving tons of time in the process. Learn to batch tasks.

One item I batch two or three times a week is the task of cooking my protein sources like chicken, beef and turkey. Instead of cooking a little bit every night I cook a lot twice a week and have it ready anytime I need it without having to do the unnecessary task of cooking one chicken breast and washing the dishes associated with the mess I would have made. Batching takes practice and you'll need to resist impulses, but you'll soon find that you are more productive and have more time to do the things that matter, like exercise and eat well.

5. Baby You was Bottle Fed

It's a little too late now, but if you were a bottle fed baby, it may be time to take an extra-long look at your nutrition and go the extra mile to tighten things up a bit. People who were breast-fed tend to have a lower incidence of obesity than those who were bottle fed. Just make sure your diet is ultra-smart now and you'll be just fine.

6. You Starve For Sport

Starving your body is a good way to lower your metabolism and initiate a super-fast fat storing process. Of course you can deprive your body of calories for a week or two and maybe drop a good amount of weight.

But soon your body figures out what is happening and goes into survival mode. In order to preserve itself, it slows your engine (metabolism) down and stores everything it can get a hold of. So when you decide you can't keep the starvation up (and you know you can't), your body goes crazy grabbing a hold of all those calories and packing them into your stomach hips and butt for the next time you get lazy and decide you'll try to take the easy way out. There is no quick-fix way to get lean. Do it right my friend and you'll love your healthy, fit body.

7. You Associate Bad Food Choices with Having a Good Time

This is one of the absolutely most absurd phenomena I have ever come across but I have heard some form of this reason cross my ear drums at least once a day for the past twenty years. "But when my friends and I go out, I have to be fun to be around." What in the world is that? I have no idea where this idea came from, but there is absolutely no evidence to support the notion that eating crap-foods equates to having a good time. I don't care who you go out to dinner with, there is no sane person who will condemn you for eating fish with vegetables and a sweet potato.

No one has ever made an issue of the fact that I am eating grilled chicken with beans and a salad. I've never had a person make a remark about my food choices except to say, "I wish I ate like that." Remember! The majority of excuses we make to eat poorly are made-up by ourselves to justify our less than ideal food choices. Most other people could care less what you eat because they are too busy justifying their bad eating to themselves. If they do give you a hard time for eating well it's probably because you look better than they do and they can't stand it. So let's be honest with ourselves. Hey if you want to eat for taste only and load-up on high calorie, fatty foods you go right ahead. Just don't blame it on your friends. Chances are they want to be thin, lean and fit too. Break the cycle and make the right choices and you'll feel amazing afterward.

So there are seven (7) of my reasons why you are (or may be) carrying around more weight than you would like. Of course there can be many reasons for having a body fat level that is not what you desire, but these are some of the reasons I've found that we tend to overlook.

The cool thing about these "hidden" reasons for being fat is that almost all of them can be changed or improved by making just a couple smart decisions. That's a pretty cool thing if you think about it. All you have to do is make a choice and suddenly reasons for being fat become extinct and all you have left are reasons to be thin, lean and happily living in the body of your dreams.

Jared Meacham, MS.Ed., CSCS.
Jared is a fitness entrepreneur, personal trainer and recognized weight loss expert. He is creator of the Body Fat Meltdown weight-loss program for women. He is also owner of Precision Body Designs, LLC., and creator of the Dirty Fitness Training Program.

7 Hidden Reasons You Are Still Fat

Weight Loss Plateau
Did this ever happen to you before? You trained really hard, workout 6-7 times a week, 1 to 2 hours each session, you did your cardio workout religiously and pump the weights until you want too puke out, but still you are not losing weight. You get really frustrated and want to give up because you can't seem to lose that fat to get your six-pack.

Well, you most probably have hit your exercise plateau.
Well hitting the weight loss exercise plateau is a very common thing because most of us do not know that it existed! Weight loss don't occur in a linear form, meaning that if you initially get on to an weight loss exercise program and see good results, losing 1 pound of body fat a week, and if you continue doing the same thing month over month, your weight loss progress will slow down, even though you do the exact thing. Well, this because you body have adapted to the exercise routine and its intensity.

I have this client that came to me asked " How to get abs? I have done literally everything by the book for months and I can still see my abs! For six months I have been doing 5 times a week running for 4 km and weight training 3 times a week doing a 3-day per week body split, doing 3 sets per exercise, crunches every day!"

Simple, change your exercise routine! You get results from exercising in the first place because your body is adapting to the intensity and stress that you have given to it, it will respond the same way if you don't change the routine, by not changing at all! Get what I mean? If you keep doing the same thing everyday, your body is adapted to the routine and finds no reason what so ever to change. It likes to stay comfortable. In order to over come the weight loss exercise plateau, you have to keep to body guessing by changing the exercise mode, changing the exercise intensity, changing the exercise its self and also changing the body part combination. It is advised that you change your routine at least every 4 weeks if your beginner, for advanced exercisers, to overcome exercise plateau, changing it more often is better. It takes time for a beginner exerciser to master the particular exercise and exercise plateau is unlikely to happen to beginners because the body is not used to exercising.

Here are some fantastic tips to help you get out of your exercise plateau.

Overcome exercise plateau with different exercise. There is no just one best exercise for a muscle. There are a variety of exercises for any single muscle. Take the chest muscle for example, just to work the upper chest muscle, you can do incline dumbbell chest press, incline bench press, incline machine cheat press, incline dumbbell flye, incline cable chest flye and push up with feet on a bench. You can also use a fit ball and place your upper back on the top of the fit ball and perform your incline presses and flyes. Use a combination of cable, machine and free weights to compliment the benefit of each other.

Beat exercise plateau with different reps and intensities. Don't get to hang up on the 3 set, 8 - 12 reps stuff. No doubt, according to your own fitness goals, the rep range have to be set but try different rep range occasionally to shock the muscle and drive them crazy! Try high reps like 18-20 reps, super low reps with heavy weights 3-6 reps or use this all time favorite of mine, rep it out until failure and use a spotter to help you complete 5 more reps. By hitting the muscle differently, you can over come exercise plateau because the body will feel some new stress and then respond to it. So, if you have been doing 10- 15 reps for months, try doing 8-12 rep with heavy weights for 2 weeks, using 70% of your one rep max. Then get back on to the 10-15-rep range again for 3 weeks.

Changing the intensity of your workout routine can also help you defeat exercise plateau. Decrease your rest time between sets from 1 min to 30 seconds. My all time favorite method of changing my workout intensity is by using high intensity weight training methods like superset, Triset, giant set and circuit training. Superset is doing 2 exercises back to back with no rest. The exercise can be for opposing muscle or within the same muscle group, for example, biceps and triceps, upper chest and middle chest or hamstrings and quads.

An example of a bicep and triceps superset exercise:

Standing bicep barbell curls.

Standing cable triceps press down.

Triset is a combination of 3 exercises for a particular muscle group with no rest in between. A good muscle group that you can use Triset for is triceps, legs and shoulders. The muscles involved in this set should be different. An example of a shoulder Triset is:

Bent over dumbbell rear delt flyes

Standing dumbbell lateral raises

Standing dumbbell front delt raises.

A giant set would be a combo of 4 exercises with no rest in between. Use this for large muscle groups only like legs, chest and back. An example of a leg giant set would be:

Barbell squats

Leg press

Leg curls

Straight leg dead lift

The rep range for these combinations would be 8, 10 and 12. Do 3 of each.

Circuit training is a routine where cardio and weight training is combined to increase intensity. It's a very good routine for defeating exercise plateau. In a program that consists of 10 intervals, one interval will consist of 2-weight training exercises and one high intensity cardio for 2-3 mins as a mark. The circuit is fast moving keeping the heart rate elevated at 80% of the targeted heart rate. The targeted heart rate can be calculated by taking 220 minus your age and then minus your resting heart rate. With the final figure, you add back on your resting heart rate. That is your targeted heart rate. Another excellent way to overcome weight loss exercise plateau is by doing different form of cardio machine, with different terrains and of course with different intensity. If you find just jogging constantly for 1 hour is boring, then include some higher intensity training like HIIT cardio training, Fartlek training, or pyramid style running. This will give some twist to your cardio workout and you will be looking forward to the next session. Using different cardio machines occasionally can help your overcome exercise plateau as well. Different cardio equipment uses different muscle group like for example the treadmill use a lot of quad, hamstring and calf muscles but using the stepper or the stair climber, you can incorporate the butt muscles more, where else with the rower, you include the upper body as well. By using different muscle groups for your cardio, the body is kept guessing and this will help you break down that exercise plateau.

Changing the combination of muscle groups to workout can also help you get past that weight loss plateau. It's not necessary that chest have to be trained with biceps or back muscles with triceps. For one month you can do a push and pull combination, for example training chest (push) and back (pull) or shoulder (pull) and legs (push) or training one muscle group a day. Take an active rest for increased effectiveness in overcoming exercise plateau. Too much of a good thing is not good. For one week, stay active to keep the calories down but stay away from the gym! Go for sports and outdoor activities. This will give your muscles and joints a good full rest, and your mind too. Then when you make a comeback, it will be explosive.

The key for a successful weight loss program is to keep trying new workouts and ideas. Keep the body guessing!

Losing weight and getting that dream body is not easy but it is definitely not impossible if you know the right workout and dieting tips and guide. Visit [http://www.weightloss-ways.com] for free weight loss guide and tips!

Bust Your Way Through Weight Loss Plateau

Weight Loss Plateau
It is well established that a weight loss plateau is the dieter's greatest nemesis. The plateau is the most frustrating aspect of any diet to lose weight. It is the point when most dieters simply give up.

Once you understand that a dieting plateau is a common and a normal occurrence in the life of a dieter, you can accept it without stressing and obsessing about it, adjust your diet program and move on.

Why does this happen? The following is a simple explanation. When on a weight loss program, you generally reduce your calorie intake and begin to exercise or engage in some physical activity. Eventually your metabolism becomes accustomed to these activities and changes. As a result it slows down. The resulting sluggishness of your metabolism leads to a halt of your weight loss progress.

This can be easily overcome by a few changes to your program. As soon as you implement these changes your body will recognize them and it will prompt your metabolism to shift into a higher gear. Shortly, you will start losing weight again.

The following tips should help you break through the plateau.

1. Be aware of the plateau. If you understand that a diet plateau is a normal occurrence you will become mentally ready for it when you reach it. You will understand that it is not your fault and that you are not doing anything wrong. This understanding will alleviate the potential stress when you see that the weight scale is not budging. Stress is an important factor that will interfere with you efforts to lose weight.

2. Assess your weight loss to date. It is possible that you reached your plateau because the weight you arrived at is exactly your healthy and natural body weight. If you are happy with that just continue to maintain this weight and the shape of your body by adhering to the lifestyle you currently lead. If you feel that you need to lose more weight you will need to readjust your lifestyle.

3. Modify your food intake. You definitely do not want to starve yourself but check and reassess your calorie intake. Well into your weight loss program you most likely gave up on calorie counting. Over the time you might have forgotten about the foods that fool us. The worst of these foods are salads. Many people are not aware that some salads, depending on the dressing, croutons, bacon bits, cheese and portion may be well over 800 calories. For the next week keep track of all the foods you eat to identify the potential "hazards" to your weight loss. Eliminate them from your diet.

4. Modify your exercise routine. The common consensus for breaking the weight loss plateau is to change your exercise routine. If you exercised a little or none increase or add exercise to your diet regiment. If you only did cardio add some weight training. It is important to vary or to shift your exercise so that it does not become routine. Your metabolism will react to the change by revitalizing and that will result in a positive outcome in your efforts to lose weight.

In reality diet plateau is nothing more than a natural stage of weight loss progression. It is nothing to be concerned about as it consistently happens to most of the dieters and it is easy to overcome.

To learn more why it happens click on weight loss plateau. To explore a more comprehensive list of tips to overcome the plateau, click on tips to break weight loss plateau.

Article Source: http://EzineArticles.com/?expert=Dita_Irvine

Weight Loss Plateau - Dieter's Nemesis

If you want to lose weight, selecting the right weight loss program is absolutely essential to your success.

There are a seemingly unlimited number of weight loss programs available on the market today so how can you decide which one is right for you? This is a question I see a lot from both men and women looking for the right program to follow. It's a confusing situation to be in I can imagine; wanting to lose weight but not knowing which program best serves your needs. So what do you do?

Well, the purpose of this article is to discuss various aspects and concepts surrounding weight loss programs in hopes that it will help you be able to select the appropriate program for you. First things first!

Best Weight Loss Program1. Identify what you REALLY want

What do you really want from your physical body? My online fitness coaching clients hear this from me all the time. At first it may seem like a pretty silly question, but it's not. I've learned that the vast majority of people seeking weight loss really aren't really that interested in losing weight at all. It's true! In my considerable professional experience, the majority of people seeking professional fitness coaching aren't looking to lose weight as much as they'd simply like to feel good about themselves and avoid the pain associated with the social pressures of being overweight.

Weight loss isn't their true desire, it simply provides them with the things they are really wanting. In fact, I will go as far to say that most people really want to eat whatever they want to eat, do whatever they want to do and live their life as they deem appropriate. I'm not pointing fingers here, that's what I'd like to do too. However, being human means we have social pressures and expectations. At this point in history we are told that a lean, toned physique is sexy, attractive and desirable. I believe that this is the reason most people seek weight loss programs, not because of a true desire to be lean, but an intense desire to be wanted, to be sexy, to be considered attractive and to feel good about their body when surrounded by people who's opinions they consider important.

It's perfectly alright to seek weight loss for any reason at all; because you want to feel attractive, feel confident in your body or to attract prospective love interests. Whatever your reason for seeking weight loss, it's very important that you identify your REAL reason for this pursuit. Once you've accurately identified this reason/reasons, motivating yourself toward that goal/goals is a much more enjoyable process. Once this happens, the weight loss process is not so much about the weight as much as it's all about you! And that is exactly how it should be.

2. Determine commitment boundaries

This concept is perhaps the most important of all. I have seen people spend thousands of dollars on weight loss programs only to abandon that effort just days into the program. They over-committed themselves and were not able to follow through. Every weight loss program has a few things in common. Each of these things will vary from program to program, but the basic components remain:

Frequency - how often you must workout
Intensity - how much effort and intensity you must put into your program
Time - how much time you must exercise each workout
Type - the type of exercise(s) you will be doing during a program

This actually has a common name. We in the fitness industry call this the F.I.T.T principle. Beyond these basics which are usually associated with the exercise components of your program there will also be nutritional requirements to any quality weight loss program that fit perfectly into the same acronym:

Frequency - describes how often you will eat each day
Intensity - how rigid or lax your diet is
Time - how long you must eat this way
Type - the kind of food and nutrition methodology being used

These are going to be present in any well-developed weight loss program. Your success is dependent on what you are realistically willing and able to commit to with regard to each of these factors. Let's face it, purchasing a weight loss program does not guarantee success, you must follow the program to achieve results. For instance, if your program requires a very strict diet with seven days of intense exercise each week but you aren't a disciplined dieter and have never worked out before, this hypothetical program probably isn't the one that is going to serve your needs best. Perhaps you need a program that has a more developmental approach and allows you more food and exercise options.

3. Beware of programs that claim to be for everybody

I'm not saying that there aren't programs that could benefit anyone and everyone, but I am saying that you are more likely to be successful when you sign-up for a program that is directed at people just like you. Programs that attempt to cater to everyone are typically designed to produce sales more than results. These programs tend to be very demanding, have very rigid diet expectations and often lead to injury for those not prepared to handle the demands the program requires. Do your homework and find a program that is designed with you in mind.

When I began developing my Body Fat Meltdown weight loss program for women a lot of people told me I'd make more sales if I would only market it to everyone; men, women, older, younger, everybody. While this is undoubtedly true I couldn't ethically do that because I know that each of these groups of people have their own unique set of needs and desires when it comes to physical fitness and weight loss. Therefore, I developed the Body Fat Meltdown program specifically for newly motivated women wanting to lose weight without requiring a gym membership so they could work out each day for thirty minutes or less wherever and whenever they wanted. I wanted it to be ideal for the at-home exerciser or for women who need to workout with minimal equipment while traveling. It needed to take away all excuses for a newly motivated weight loss participant and that's what it does. By providing exact diets and exercise instructions the Body Fat Meltdown program ensures success if a woman will simply follow it for ninety days. This is an example of a program that has a targeted audience, a specific purpose and a meaningful method of progression that will lead this specific group of participants toward their weight loss goals.

4. Make sure the program is challenging, but livable

Be honest about the type of program your lifestyle will allow you to partake in. Fitness is an evolution so where you are in life now may not be where you are down the line, but you must be able to manage your weight loss program within the current boundaries that your life provides. For instance, if you are a single mother with two small children at home you probably are not going to stick to a ninety day program where you have to eat brussel sprout and cabbage soup at each meal while exercising sixty minutes two times each day. It's just not sustainable. Every program has it's nutrition and exercise requirements so it's up to you to make sure that those requirements will challenge you to improve but that also fit into your current living arrangement.

5. The best weight loss program is one you'll finish

The most effective program in the world is useless if you don't do it. I know this first-hand. I've has women sign-up for my Body Fat Meltdown weight loss program and proceed to lose twenty-four pounds in the first thirty days. On the other hand I've had women sign-up and never even attempt the first training program yielding a result of exactly nothing. The best weight loss program you can invest in is one you will participate in, be challenged by and finish. I can name at least a hundred weight loss programs off the top of my head that have produced amazing results for their participants. Conversely, I can assure you that every one of those programs also has people who purchased, then barely participated, quit and spent hard-earned money for no results whatsoever. Ultimately the results you get begin and end with you. They are dependent on the factors we discussed above and are absolutely determined by your participation and completion of the program.

Take these five factors and use them to weed through the vast wilderness of weight loss programs available to you. Find a program where you are the targeted participant, one that you can realistically participate in and sustain from start to finish. If you do these things I firmly believe you will be successful in your effort to lose weight and look and feel great.

Jared Meacham, MS.Ed., CSCS.
Jared is a fitness entrepreneur, personal trainer and recognized weight loss expert. He is creator of the Body Fat Meltdown weight-loss program for women. He is also owner of Precision Body Designs, LLC., and creator of the Dirty Fitness Training Program.[http://www.jaredmeacham.com]

The Guaranteed Best Weight Loss Program

8 Ways To Cut 500 Calories Each Day
You can lose a pound each week without dieting simply by cutting 500 calories from your diet each day which turns into a 3500 calorie deficit at the end of the week. Since a pound of fat equals 3500 calories, cutting 500 calories daily is all it takes. It's easy to reduce 500 calories on a daily basis by making simple changes to your eating habits. Here are eight ways to cut hundreds of calories each day.

1. Trim excess visible fat from your meats - This can save hundreds of calories simply by trimming excess visible fat from your meats before cooking. This works especially well with red meats which contain a higher amount of fat.

2. Substitute poultry and fish for red meats - Red meats have twice the amount of calories than poultry or fish. Poultry contains 30 calories per ounce while red meat contains about 62 calories per ounce. If you eat a pound of meat per day, you save 500 calories per day by eating poultry or fish.

3. Drink more water or low calorie beverage instead of regular soda - A regular can of soda contains more sugar than most candy. You cut lots of calories by simply drinking more water, low calorie beverages like crystal light or diet soda. If you average three cans of soda per day, you just cut 500 calories from your diet.

4. Cut out bread and bread products - A piece of bread averages 120 calories per slice. If you typically eat 2 sandwiches per day, that's 4 slices of bread or close to 500 calories of bread. Instead, substitute lettuce wrap for bread or low calorie pita.

5. Eliminate white cream sauce and especially Alfredo sauce - These sauces are extremely high in fat and calories and several tablespoons can easily equate to more than 500 extra calories with loads of fat. Instead use tomato sauce, other low calorie sauces or vinaigrette.

6. Substitute low calorie Splenda, NutraSweet or Stevia for regular sugar - You can typically save hundreds of calorie each day by using artificial sweetener. If you dislike artificial sweetener, try Stevia which is a natural plant base sweetener with zero calories.

7. Try light pudding with a shot of light whip cream - One serving of light pudding with a shot of light whip cream is just over 100 calories and the taste is really good compared to other high calorie desserts.

8. Lean meat with one or two vegetables for dinner - You can make any dinner that comes in under 400 calories simply by using 4 to 6 ounces of poultry along with your favorite two vegetables. However the vegetables should not be white potatoes because of the high starch content. If you don't like poultry or fish you can eat red meat and still come in under 600 calories for dinner. A typical dinner contains more than 1500 calories. That's a savings of 900 to 1100 calories.

Dan Burley is editor and author of http://www.DietForum.com and has written hundreds of weight loss and nutritional articles on the Internet. Dan is a fitness guru and nutritionist who has spent a lifetime staying in shape and fighting overweight issues. When I discuss overweight and overeating issues it comes from the heart because I am prone to overeating and obesity. See Dan's sample 1200 Calorie Diet Plan

8 Ways To Cut 500 Calories Each Day