Hello,
� I would like to introduce myself; I'm�� Mel Krampas,
I have been researching the Internet world since October of 1999.
�� I am 35 years young?(your only as old as you feel) I have been
Married since August 22, 1987, I have two children, my daughter is
14 she is learning to speak German, French, and Spanish, she plans on
Becoming a photojournalist and is striving for High Honors in school.
�� My son is 7, he is in grade second / third a mixed class of students.
First Grade he did so well that they put him in a harder second grade class.
�He is knowledgeable in dinosaurs, fish, snakes, and some birds.
My last 9 to 5 jobs I was laid off from back in November 22, 1998.
�I had work in the company for 10 years. Doing various types of work.
The company had downsize and sent most the labor to china.
�About 2 years ago I sat down and began to reassessed my life and what I was going
What to do with my life.
�� I started studying and reading all that I could about Health and Fitness.
�I took a home school course and passed with high honors.
� I did all of this so that I could try to educate those that I love.
You see I come from a family that are all over weight I have been told it is hereditary and there is little that can be done about it. While that statement may be true.
� It all depends on you!
I have been fighting the battle of the bulge for as long as I can remember. When I was about 8 or 9 my parents took me to a doctor in the city ?Rochester, NY (where we moved from there when I was 5) The Doctor put me on a ?Diet? of 1200 calories. When I returned to his office for my next appointment I had gained weight, but that is not
The worst part of it all, The Doctor had said, I must have cheated!? I started to cry
Because I felt that I did everything he had told me to do. When we left my mother tried to console me, she said, ? I didn?t cheat?. Not that truly helps what I was feeling inside.
� We never did go back to that office again.
About 11 or 12 years old my parents took me to see an acupuncturists, needless to say that did not go well either. I don?t even want to go down memory lane with that story.
Nonetheless, I have since then tried every fad diet from then till 2000 when I decided to
Educate myself! May of 2000 I pass my home fitness and health course with a 92%.
My goal is to help educate others!
� The reason that I wanted to learn more about obesity is because my grandfather, (God rest his sole with loving memories) My father, and my younger sister all are diabetes.
� I do not want to follow in their footsteps. I also need to learn to cater to their special needs. See we are a very close family and we often eat a lot of our meals together whether it?s at my home or at one of theirs. I live on the farm I grew up on with my
Sister to the right of me, and my brother to the left of me.
I could go on about my family but that is not what this all about. I want to tell you that
The first time I wrote this (two years since first print of this)
My first line of business is to make you aware that you need to find some thing that you enjoy doing that will elevate your heart rate. It must be something you like! ?Other wise you will not stick to it?! If you don?t stick with your program it just won?t be able to keep off what you already lost.
Here are some suggestions:
����� Walking, swimming, bicycle riding, jogging, aerobics, power walking, ECT. No matter what you decide it has to be what you like. If you are extremely over weight I would suggest trying, water aerobics it?s easier on the body joints.
� If you perceived the experience as negative, chances are you?re not going to stick with it. Here are some common reactions to exercise and ways to look at them positively.
***? What do you think about when exercising?***� and� **?how to respond?**
***?I'm bored?
**?Visualize a positive experience such as a favorite vacation, a get-together
***?I hate sweat?
**?Sweating is a good thing. It?s cooling my body because I?m working hard, which will make me healthier?
***?I'm sore?
**? I'm challenging my body to use muscles I?m not used to using. I?m making progress and building muscles.
***?This is Tiring?
**?I need to push through it. I?ll feel energized later?
****? I don't like when my heart pounds so hard.?
**?My heart is getting stronger. It's pumping blood and oxygen to all my muscles so they can work harder.?
***?I don't like feeling Hot?
**?I'm working my muscles and burning calories.?
***?I don't like feeling short of breath.?
** ?This means I'm doing what I should be doing. My muscles need oxygen to move, so I need to take in more oxygen.?
�
Here are 16 ways to loose weight and keep it off:
1. Set small goals it takes that overwhelming feeling out of the process.
2. Try out several meetings. If you don?t click with one leader, you may click with another.
3. Don't beat yourself up. Forgive yourself if you eat something that is not in your plan. You can start fresh with the next meal or the next day.
4. Take it one step at a time, if you?re not used to exercising, master the diet first. Don?t try to tackle everything at once.
5. Keep a food journal; it makes you aware of what you?re eating.
6. Keep in touch; don't lose contact with the program that helped you. ?It keeps you focused, and you may new tips?.
7. Read labels, you can get fooled by calorie counts because you assume the serving sizes are bigger than they actually are.
8. Down size your plate, use a salad plate rather than a dinner plate to help you eat less.
9. Skip family-style meals, instead of putting serving dishes on the table, portion the food in advance.
10. Get a buddy; it really helps to have someone understand what you?re going though.
11. Drink up! Six to eight 8oz glasses of WATER a day it will help curb the hunger.
12. Seek comfort from others, not from food. Expressing what need or how you feel will release you from that need to nibble.
13. Write about your feelings, pen letters to people who (dead or alive) stress you out, you don?t need to send them-simply putting it you feel freer.
14. Eat only when you're hungry, distinguish between real hunger (a gnawing feeling) and the simple urge to pass time or eat something pleasant.
15. Get moving, regular exercise can help you deal with stress.
16. Stock up, have healthy food on hand for when hunger attacks.
Choosing the right program!
Which program is right for you it is important to find a weight-loss approach that meets your needs. To get you started, here's a list of seven popular weight-loss programs.
Jenny Craig (800) 435-3669; www.jennycraig.com; 637 centers in the U.S.
Nutri/System (215) 706-5300; several hundred centers in the U.S.
Optifast (800) 662-2540; www.optifast.com; several hundred centers in the U.S.
Overeaters Anonymous (505) 891-2664; www.overeatersanonymous.org
The solution (415) 457-3331; www.weightsolution.com available at 125 hospitals in the U.S.
Tops ( take off the ponds sensibly) (800) 932-8677; www.tops.org 9,600 chapters in the U.S.
Weight Watchers (800) 651-6000;� www.weightwatchers.com� 19,000 weekly meetings in North America
���� I personally have not joined any of the mention above groups, I do know others who have!
���� I enjoy working out at home with ?Richard Simmons? he deeps me going even when I don?t think I can do any more.� I always finish my work out even if� I didn?t give it my 100% for that day. You have to believe in yourself and you have to make time for yourself because you are the only one who will take care of you.
The next thing I want to tell you about is a book that I bought called, Prescription for Nutritional healing by James F. Balch, M.D. & Phyllis A. Balch, C.N.C
The chapter in this book that I learn the most is called Obesity.
��� Obesity is, quite simply, an excess of body fat. Usually, anyone who is 20% over weight for his or her age, sex, build, and height is considered obese. However how much a person weighs is only part of the story.
���� Perhaps more important than weight is the percentage of fat in the body. For healthy women, fat can account for as much as 25% of body weight; 17% is a healthy percentage for men. Women?s bodies are designed to carry a higher proportion of fat tissue to ensure that there is plenty of fuel for pregnancy and nursing, even if food is scarce.
���� The average human body has 30 to 40 billion fat cells. Most of the extra calories we eat that we do not need for immediate energy is stored as fat. If we sere still ?hunter / gatherers? like our early ancestors, the fat would provide a needed food store for times when no food is readily available. In fact, some researches believe that our seemingly innate love of high-calorie (especially fatty) foods may be remnant of a survival tactic from ancient times, when we needed to store food for energy. But in modern society, storing energy as fat is no longer necessary for most people. Most of us wait no more than four hours between meals and snacks so our body?s tend to store it as fat instead of burning it off. Day after day of this storage it starts to add up. As fat accumulates, it crowds the space occupied by the internal organs. Obesity even moderate overweight puts an undue stress on the back, legs, and internal organs, and this can eventually exacerbate many physical problems and compromise health. Obesity increases the body?s resistance to insulin and susceptibility to infection, and puts on at higher risk for developing coronary artery disease, diabetes, gallbladder disease, high blood pressure, kidney disease, stroke, and other serious health problems that can result in premature death. Complications of pregnancy and liver damage also are more common in overweight individuals. Obese persons suffer psychologically as well as physically, because our society tends to equate beauty, intelligence and even success with thinness.
Common causes of Obesity
������������� The most common cause of obesity is poor diet and / or eating habits and a lack of exercise. Other factors that can lead to obesity include glandular malfunctions, diabetes, hypoglycemia, emotional tension, boredom and a simple love of food. You need to determine what is causing you to be over weight before you can cure the problem. Obesity has been linked to food sensitivities and / or allergies. Food your body cannot use or that is a poison to your system is stored in the tissues and causes water retention. Obesity is a serious health problem and is on the rise in the U.S. and it?s not because we don?t do anything about it we are just more stressed out, and regular exercise doesn?t come as often as it should. I?ll give more ideals on that later from another book I?ve read.
�������������������������� Management through nutritional supplementation
���� Traditionally there are three basic approaches to management through nutritional supplementation.
���� The first is the use of diuretic herbs and nutrients to reduce water retention.
The second is the use of lipotropic vitamins, which have the ability to reduce cholesterol and fat.
����� Third is the use of natural appetite suppressants. Permanent weight loss, however, requires a lifetime commitment to a healthier lifestyle in general.
�This is what is suggest for nutrients if you are obese.
Very Important:
���� Aerobic Bulk Cleanse (ABC) from Aerobic Life Industries or Phyllium husks ����
As directed on label. Always take supplemental fiber separately from other supplements and medications.
These are especially good for high or low blood sugar problems and also provide fiber, and give a full feeling, cutting down hunger pangs.
�� Chromium picolinate (200-600mcg.daily) this reduces sugar cravings by stabilizing the metabolism of simple carbohydrates (sugar).
���� Essential fatty acids (flaxseed oil. Primrose oil, and salmon oil are good sources) take as directed on the label, use these with a low-fat diet to provide essential fatty acids, needed by every cell in the body and for appetite control. There are natural sources I?ll
Talk about later.
����� Lecithin granules or capsules 1,200-mg. Daily, a fat emulsifier, break down fat so it can be removed from the body.
������ Spirulina� or spiru-tein from Nature?s plus, take as directed on the label 3 times daily between meals, it?s an excellent source of useable protein. Contains needed nutrients and stabilizes blood sugar and can replace a meal.
������� Vitamin C with bioflavonoids (3,000 ? 6,000 mg. Daily) these are necessary for normal glandular function, and speeds up a slow metabolism, prompting it to burn more calories.
�������������������������������������������������������� Helpful Supplement
��� �Calcium 1,500-mg. Daily, this is involved in activation of lipase, an enzyme that breaks down fats for utilization by the body.
���� Choline and inositol as directed on the label, this helps burn the body fat.
Coenzyme Q10 as directed on label, this is necessary for energy.
����� Dehydroepiandorsterone (DHFA) as directed on label, inhibits an enzyme that is involved in fat production.
������ Gamma-aminobutyric acid (GABA) as directed on label suppresses craving and has antidepressant qualities.
���� ��L-Arginine and L-ornithine plus L-lysine 500-mg each or as directed on label, before bedtime, take on an empty stomach with water or juice, don?t take with milk, take with 50-mg. Vitamin B6 (pyridoxine) and 100-mg. Vitamin C for better absorption, these amino acids decrease body fats.
CAUTION: DO NOT TAKE THESE IF YOU HAVE DIABETES. DO NOT TAKE ARGININE OR ORNITHINE WITHOUT LYSINE IN EQUAL AMOUNTS.
������� L-Carnitine 500-mg. Daily, these have the ability to break up fat deposits and aids in weight loss.
������� L-Glutamine as directed on label. These lessen carbohydrate cravings.
������� L-Methionine as directed on label, this assists in the breakdown� of fat.
������� L-Phenylalanine as directed on label, on an empty stomach, this is an appetite suppressant that tells the brain that you are not hungry.
CAUTION: �DON?T TAKE THIS IF YOU ARE PREGNANT OR NURSING, OR SUFFER FROM PANIC ATTACKS, DIABETES, HIGH BLOOD PRESSURE, OR PKU.
�������� L-Tyrosine use as directed on label at bedtime, it suppresses cravings and has antidepressant qualities.
CAUTION: DO NOT TAKEIF YOU ARE TAKING AN MAO INHIBITOR DRUG.
��������� Maitake take as directed on label this aids in weight loss.
��������� Multivitamin and mineral complex with potassium as directed on label (potassium 99-mg. Daily) Obesity and nutritional deficiency are parts of the same syndrome. Important in the production of energy, sodium and potassium levels must be balanced.
Vitamin B Complex, B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B12 50-mg. Daily, these are needed for proper digestion, required for efficiency in burning calories, lessens sugar craving and needed for proper digestion and absorption These should be taken 50-mg. 3 times daily.
CAUTION: DO NOT TAKE B3 IF YOU HAVE A LIVER DISORDER, GOUT, OR HIGH BLOOD PRESSURE ALSO DO NOT EXCEED THIS AMOOUNT OF B3 PER DAY. B6 BOOSTS THE METABOLISM.
������ Zinc 80-mg. Daily, don?t exceed a total of 100-mg. Daily from all supplements, It enhances the effectiveness of insulin and boost immune function, use zinc gluconate lozenges or optizinc for best absorption.
��� This information source was from Prescription for nutritional healing.
There are many herbs that can be taken to help in the aid of loosing weight I?ll discuss some of them later.
Here are some recommendations: Don?t worry so much about the number of calories you consume as about eating proper foods. Rotate your foods, and be sure to eat a variety of foods. Eat meals that consist of a balance of proteins, complex carbohydrates, and some fat. Proteins can increase your metabolic rate by as much as 30%, and help to balance the release of insulin by prompting secretion of the pancreatic hormone glucagons. Protein-induced glucagons mobilize fats from the tissues in which it is stored, thus aiding in weight loss. By eating balance meals you get more steady blood sugar levels and the ability to burn stored body fat for long-term weight loss. Eat more complex carbohydrates that also offer protein, such as tofu, lentils, and plain bake potatoes (no toppings, except for vegetables), sesame seeds, beans, brown rice, whole grains, skinless turkey or chicken breast, and white fish (no shell fish). Poultry and fish should be broiled or baked, never fried. Eat fresh fruits include and an abundance of raw vegetables. Have one meal each day that consists entirely of vegetables and fruits. Use low calories vegetables such as broccoli, cabbage, carrots, cauliflower, celery, cucumbers, green beans, kale, lettuce, onions, radishes, spinach, and turnips.
Low calorie low carbohydrate fruits include apples, cantaloupe, grapefruit, Strawberries, and watermelon.
��� The following are higher in calories and should be consumed in moderation: bananas, cherries, corn, figs, grapes, green peas, hominy,
Pears, pineapple, sweet potatoes, white rice, and yams. Eat foods raw, if possible.
���� If foods are heated, they should be baked, boiled, steamed, or broiled. Never consume fried or greasy foods.
���� Drink six to eight glasses of water daily. Herbal teas and sparkling water are good to drink also, try to stay away from sugar drinks like pop or sweeten juices.
����� Pay particular attention to the fat in your diet. Some fat is necessary, but must be the right kind. Avocados, olives, olive oil raw nuts and seeds, and wheat and corn germ are sources of ?good? fats that contain essential fatty acids. Use these foods in moderation, no more than twice a week.
������ Eliminate saturated fats from the diet completely. Never consume animal fat, found in butter, cream, gravies, ice cream, mayonnaise, meat rich dressings, and whole milk.
����� Consume the foods in moderation apples, brown rice, buckwheat, chestnuts, corn, grapes, oatmeal, white potatoes, and yellow vegetables. These foods contain small amounts of essential fatty acids, but they should not be overused.
���� If you must eat snacks occasionally to ward off hunger, make sure they are healthy. Good choices include: celery, carrots, low fat cottage cheese, topped with fresh applesauce and walnuts, unsweetened gelatin made with fruit juice in place of sugar and water, natural sugar free whole grain muffins, freshly made unsalted popcorn, rice cakes topped with nut butter (not peanut butter), watermelon, fresh fruit, or frozen fruit Popsicles, unsweetened low fat yogurt topped with granola or nuts and fresh fruit.� Don?t eat any white flour products, salt, white rice, or processed foods.
����� Also avoid fast food restaurants and all junk foods. Don?t consume sweets such as soda, pastries, pies, cakes, doughnuts, or candy. Omit all forms of refined sugar���������������������������� (including white sugar, brown sugar and corn sweetener) from the diet.
���� Sugar triggers the release of insulin, which then activates enzymes that promote the passage of fat from the bloodstream into the fat cells. Don?t consume alcohol in any form, including beer and wine. Alcohol not only adds calories, but it inhibits the burning of fat from fat deposits. It can also interfere with your judgment so you may find yourself eating things you ordinarily would not. Use powdered barley malt sweetener (found in health food stores) instead of sugar. This is highly concentrated but not dangerous. It contains only 3 calories per gram (approximately 2 teaspoons). This sweetener is also beneficial for people with diabetes or hypoglycemia. Use extra fiber daily. Guar gum and Phyllium husks are good sources. Take fiber with a large glass of liquid one half hour before meals. Note: always take supplemental fiber separately from other supplements and medications.
���� Move your bowels daily, a clean colon is important in stabilizing your weight.
���� Be active, like I said in the beginning you have to exercise. Here are a few more suggestions for strength and flexibility, such as yoga or stretching exercises. Exercise is better than an overly strict diet for maintaining your health and controlling you weigh. It is the best way to rid the body of fat and to maintain good muscle tone.
���� Be sure to drink water during exercise to prevent dehydration and muscle cramps. Caution: If you are over 35 and or have been sedentary for some time, consult your health care provider before beginning an exercise program.� I would also have your health care provider check out any new changes in your life style before implementing any of the suggestion on this report. Change your eating habits. This is extremely important not only for losing weight, but for maintaining weight loss.
����� Begin with the following: Always eat breakfast. It jump starts the metabolism at the beginning of the day. Eat small but nutrient dense meals every three to four hours throughout the day to keep your metabolism stable, to maintain a full feeling, and to avoid wide swings in blood sugar. Good choices might include a 2 once portion of protein food (beans, and egg, poultry) with � cup fresh salad dressed with apple cider vinegar, or � cup a steamed vegetable with some type of grain (1/2 cup brown rice or a piece of whole or multi grain bread).
������� Don't skip meals; make your main meal lunch, not dinner. Some people have had excellent results consuming no food after 3p.m. at meals, (this worked for me) put less on your plate or use a small plate #8 on the 16 suggestions list. Chew slowly, stop eating as soon as you are no longer hungry don?t wait until you feel full. That will come after
A signal is sent to your brain and then your body will feel full.
������� Try eating a small amount (200 calories or so) of complex carbohydrate prior to having a high protein meal. This will help supply tryptophan to the brain, which in turn helps to reduce food cravings. If you have the urge to eat, put a tight belt on, it will make you uncomfortable and remind you that you want to lose weight.
������� Learn to rid out your food cravings, or better yet find out what causes your cravings.
If you can learn what it is your body is lacking you can stop cravings all together.
������� Don?t chew gum, this starts the digestive juices flowing and makes you fell hungry. Don?t go shopping hungry; you will be likelier to buy more junk food verse healthy foods.
�������� Avoid crash dieting, this will slow your metabolism down and you will store fat. If you loose any thing at all by crash dieting it will come from muscles and you will be defeating yourself.
��������� To maintain weight loss, calculate how many calories you need daily by multiplying your weight by 10 then add 30% (about1/3) of the amount to the result. Assuming a moderate activity level, consuming anything less than that number of calories should allow you to lose weight. This is the number of calories you can consume daily without gaining the weight back.
����������� The best way to lose weight and virtually the only way to maintain weight loss is to adopt a healthier, more active lifestyle. A lifestyle that includes a natural, healthy diet and regular exercise will deep you healthy, and give you more energy and lower your risk of heart disease, stroke, and cancer, and will still allow you to lose weight.
������������ The American Cancer Society has found that people who regularly use artificial sweeteners tend to gain, and not lose weight; these substances seem to increase the appetite and slow down the digestive process.
������������� Eating a low fat diet that is high in complex carbohydrates does not mean eating tasteless, bland foods. There are many delicious and healthy foods available that can be eaten. ?Complex carbohydrate? rich foods are not the cause of obesity, as some people think, they are the cure.
���������� ���The Exception to the rule is carbohydrate addicts. (Me!) An addict responds to carbs. Like an alcoholics respond to alcohol. Keep a daily record of what you eat and when, and how you feel afterward, is a simple way to reveal possible carbohydrate addiction. If you fell you are an addict I would look for a book by Dr. Rachael F. Heller and Dr. Richard F. Hell. ?The carbohydrate addict?s diet?
.
This is a quiz from ?The carbohydrate addict?s diet?
Answer yes or no to each question:
1.I 'm  tired and or hungry in the mid afternoon

2.About an hour or two after eating a full meal that includes dessert, I want more of the desert.

3.It is; harder for me to control my eating for the rest of the day if I have abreakfast, containing ?carbohydrates, than it would be if I had only coffee or nothing at all.

4.When I want to lose weight, I find it easier not to eat for most of the day than to try to eat several small diet meals.

5,Once I start eating sweets, starches, or snack foods, I often have a difficult time stopping.

6.I would rather have an ordinary meal that included dessert than a gourmetmeal that did not include dessert.

7.Afterfinishing a full meal, I sometimes feel as if I could go back and eat thewhole meal again.

8.A meal of only meat and vegetables leaves me feeling unsatisfied.

9.If I'm feeling down, a snack of cake or cookies makes me feel better.

10.If potatoes, bread, pasta, or desert are on the table, I will often skip eating vegetables or salad.

11.I get sleepy, almost drugged, feeling after eating a large meal containing bread or pasta or potatoes and dessert, whereas I feel more energetic after a meal of only meat and salad.

12.When I am not eating, the sight of other people eating is sometimes irritating to me.

13.sometimes have a hard time going to sleep without a bedtime snack.

14.At times I wake in the middle of the night and can't go back to sleep unless I eat something.

15.Before going to dinner at a friend?s house, I will sometimes eat something in case dinner is delayed.

16.Now and then I think I am a secret eater.

17.At a restaurant, I almost always eat too much bread, even before the meal is served.
To determine your score, add the values for each question to which you said yes to
Q������� Value
1.4
2.5
3.3
4.4
5.3
6. 3
7. 5
8.3
9. 3
10.3
11.4
12. 4
13.3
14.3
15.5
16.3
17.2
Total Possible Score: 60pts
Doubtful addiction (21 or less)
Mild addiction (22-30)
Moderate addiction (31-44)
Severe addiction (45-60)
If you fell you are an addict I would look into buying that book, but the only thing I would change is not to have your reward meal at dinner. The Reward mal is the one that has Carbs in it, and I spoke to a personal trainer and she said that you would not have time to burn all the calories before bedtime.
�� Diet Esteem Plus from Esteem is a diet product that contains many of the nutrients recommended in this section plus the herbal extract HCA along with good nutrition and regular exercise, this product has helped them to order it for you. Have them call Lynne Unger at (425) 526-1281 or (800) 255- 7631 or write:
15015 Main st.
Suite 204
Bellevue, WA. 98007
Or www.esteemproducts.com
������ For more detailed information and dietary suggestions helpful for weight loss, including nutritional information and recipes, may be found in ?PRESCRIPTION FOR DIETARY WELLNESS? BY: Phyllis A. Balch, C.N.C. and James F. Balch, MD.
������ Here are some question?s to ask yourself, I got them from a prevention guide:
you really hungry for food?
Do you have a growling stomach, empty stomach headache, dizziness, fatigue, irritability, or moodiness, which may be; caused from physical hunger?

or is it an emotional hunger, depression,; anxiety, boredom, loneliness, sadness, anger, frustration, internal emptiness, elation (the urge to use food as a reward for a successful experience)
regret (the urge to use food as a punishment for being bad?).
� Do this: Make a physical and emotional hunger chart?
on one half of a piece of paper write emotional
and on the other half write physical and next time you reach for food write down on the paper why you ant to eat it.
yourself why you use food as a crutch,
do you feel deprived of something,
do you do it to stifle or numb your feelings,
or how about to comfort or nurture yourself
or to feel taken care of, do you calm yourself down by  eating.
Do you distract yourself from difficult issues or to escape from reality,
or to emptiness, do you use food to procrastinate?
To alleviate boredom? As a punishment for ?
being bad??
Or as a reward for being good??
If you eat for two or more of these reasons then you do it to cope with your emotion. As you chart your impulses to eat, your patterns will emerge. Use them to identify what makes you reach for pus away, or purge food. Then you can address the dynamic-without food.
How can you feed your emotions without food?

Feel your feelings, sit and seeif you can identify what it is your feeling with out reaching for that favorite snack

. Put your feelings on paper it helps to release any pent-up emotions reach out and touch someone,

call someone that can best help you deal with what it is that is making you reach for food before you reach,
if your talking it's hard to be eating or rude.

Pamper yourself, instead of going to the cupboard, take a bubble bath or a massage, manicure, or get a baby sitter and go out to the mall the walk through would be a good alternate for a work out which can release tension as well as endorphins  which is a feel good hormone that floods your body when you exercise, not to mention the calories you would burn.

However if you decided to go to the mall stay clear of the candy and cookie counter, you would be defeating the reason that your there for, to burn calories.
The more you use alternate choices, the less you turn to food to feel good.�
� I know that I'm giving you a lot to absorb but take it a little at a time don't try everything all at once it will be to overwhelming.
Here are some easy activities to fit in your busy life.� Walk quickly us stairs when using them; use the stairs instead of the elevator. You can do toe raises and squats while you brush your teeth. Pace up and down when you talk on the phone. Skip rope for 5 minutes; if you don?t have a rope just skip in place. Press your arms above your head 15 times slowly (4-6 seconds up and the same down) while sitting in a chair in front of the TV.
Shift your weight from left of right when waiting for traffic lights, trains, busses, etc

. Do sitting stretches in front of the T.V.

walk briskly through the store when you shop (grocery, mall, etc.)

March in place while waiting in line or anywhere.

Take your pet for a walk. Sit and stand up from a chair 10-15 times.

Dance to two of your favorite songs, without stopping.

Do any type of housework for 10minutes.

Do yard work. Clean out your closet or pantry.

The more you move the more calories you burn, the more you burn the more you will lose.

Try to keep tracked of how much TV you watch, you maybe sitting still longer then you want to be.

Here's one that my sister's doctor recommends park at the far end of the parking lot. ��
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