January Weight Loss Tips

"Start the New Year With a Clean Diet Slate"

10 Must-Ask Questions Before Going on Any Diet or Weight Loss Plan

Too often we don't take time to get in touch with our own basic self. At times, we may be proud of ourselves for doing something unexpected. At times, we may even surprise ourselves over our personal accomplishments. At times, we may shock ourselves at how we react to a certain situation because we became wrapped-up in the moment. From all of these 'moments' we learn, and what we learn impacts our future behavior.

With this said, getting in touch with your Diet Senses can go a long way in achieving permanent, healthy weight loss. Here are our 10 Must-Ask Questions that should be posed before going on a diet or weight loss plan. The answers you give can provide insight and understanding going forward, and can assist in accomplishing a successful weight loss endeavor. click to continue

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What Made You Decide to Lose Weight?

An event or a particular situation almost-always triggers a weight reduction plan. To better understand your quest for weight loss, it's important to identify the reason (or reasons) why you decided to lose weight.

Was it due to a new year - the ability to start with a clean Diet Slate? Was it a desire to achieve a healthier state of health? Did you decide to go on a diet due to health concerns? For a more attractive physical appearance? For a special event? For your family? Was your new diet plan based on doctor's orders? These are a few of the most common reasons why individual's start a weight loss plan.  click to continue

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What to Expect While Dieting

Weight loss brings about so many great, healthy things for the body - and losing those extra pounds is certainly a moral booster! Getting there is certainly a tall hill to climb, and in some events it can be a mighty mountain. However, the results waiting on the other side are certainly worth all the Weight Loss Grief. click to continue

HEALTHY SNACK SUGGESTIONS FOR DIETERS

Vegetable Food Group Snack Suggestions: carrots, cucumbers, broccoli, cauliflower, mushrooms, tomatoes, radishes and celery. Consider a healthy dip for your raw vegetables such as a low fat, low calorie salad dressing served on the side, or light cream cheese, or light sour cream or sugar free, low fat yogurt.

Fruit Food Group Snack Suggestions: 1 cup of strawberries, 1/2 cantaloupe, wedge of watermelon, 1 small peach, 1/2 apple, 1/2 cup of unsweetened applesauce, 1/2 large banana, 1/2 grapefruit and 2 plums or apricots.

Protein Food Group Snack Suggestions: boiled egg, 1 teaspoon of peanut butter OR cashew butter OR hazelnut butter spread onto a stalk of celery, and jerky which is naturally low in calories and fat. Other foods which are good sources of protein include: oatmeal (4.6 grams of protein), 2% milk as well as reduced fat buttermilk (8.56 grams of protein), low fat cottage cheese (14 grams of protein per 1/2 cup), and Cheddar cheese (1 ounce contains 7 grams of protein).

Grain Food Group Snack Suggestions: whole grain cereal, whole grain breads, whole grain crackers, 1/2 cup of brown rice, rice cakes, low fat popcorn (skip the butter and grab a hot-air popper).

Dairy Food Group Snack Suggestions: low fat cottage cheese, skim milk, reduced fat cheeses - including reduced-fat string cheese, reduced-fat cream cheese smeared on a few whole grain crackers, and low fat yogurt. A healthy benefit of skim, reduced-fat and low fat dairy products is that they generally contain more calcium benefits than their full-blown counterparts.

Beverage Suggestions: As to beverages that are enjoyed throughout the day, and also at snack time, opting for water is the best choice. When something more is desired, try tea which comes with many healthy benefits. If you must have a soda, opt for diet OR limit your soda consumption to one per day - and don't forget to account for the calories in your daily diet. As for juice, we recommend raw fruit or raw vegetables rather than their juices as juice can contain 2 or more times the number of calories than their natural counterpart.

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FRUIT CALORIES, PROTEIN GRAMS, CALCIUM CONTENT, FAT GRAMS, CARBS & VITAMIN C INFORMATION

Fruits Calories & Nutritional Data Based on 1 Cup Serving Size & Fruit Calories & Nutritional Data Based on 100 Grams

Fruit Nutritional Data Based on Serving Size - Calories, Carbs, Protein, Fat, Etc.

Fruit Nutritional Data Based on 100 Grams - Calories, Carbs, Protein, Fat, Etc.

To view calories in fruit based on serving size click here. To view protein grams in fruit based on serving size click here. To view sugar grams in fruit based on serving size click here. To view potassium content in fruit based on serving size click here. To view Vitamin C content in fruit based on serving size click here. To view carbohydrates in fruit based on serving size click here. To view fiber grams in fruit based on serving size click here. To view calcium content in fruit based on serving size click here.

To view calories in fruit based on 100 grams click here. To view protein grams in fruit based on 100 grams click here. To view sugar grams in fruit based on 100 grams click here. To view potassium content in fruit based on 100 grams click here. To view Vitamin C content in fruit based on 100 grams click here. To view carbohydrates in fruit based on 100 grams click here. To view fiber grams in fruit based on 100 grams click here. To view calcium content in fruit based on 100 grams click here.

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RECIPES FOR DIET HAMBURGERS

OUR TASTY, LOW CALORIE, QUICK RECIPE FOR DIET HAMBURGERS

Diet Hamburger Recipe Hamburger Bun Tip #1: Opting for smaller hamburger buns can assist in keeping calories in check. Smaller buns contain about 90 to 130 calories each with big-boy buns typically ranging from 160 to more than 200 calories each, depending upon brand used. The size of the bun you choose for your hamburger will impact the final calorie content, but a bigger bun containing a few more calories can also allow room for more vegetables.

Diet Hamburger Recipe Hamburger Bun Tip #2: Opting for a whole grain hamburger bun will take your hamburger to a higher nutritional level. In addition, the extra fiber content of the bun can assist in keeping your feeling fuller for a longer period of time while assisting in digestive health.

Diet Hamburger Recipe Hamburger Bun Tip #3: To keep calories and fat grams to a minimum, we recommend toasting the bun in a very warm non-stick skillet without added fat (margarine, oil, cooking spray). However, if the bun tries to stick, add some cooking spray - preferably, butter flavored.

Diet Hamburger Recipe Hamburger Meat Tip #1: Start by using the leanest cut of ground beef available for your hamburger keeping in mind that as noted above, the fattier cuts of ground beef contain more than twice the calories of extra lean ground beef.

Diet Hamburger Recipe Hamburger Meat Tip #2: Three ounces is typically the standard size of ground beef for hamburgers, but you may prefer a little less, particularly if you prefer your hamburger meat on the thin size. Using two small sheets of wax paper, mash the meat as flat as possible. Cook on the stove top or grill. If cooked on the stove top, opt for a non-stick skillet using NO oil. If meat attempts to stick to pan, a bit of cooking spray can save the day.

Diet Hamburger Recipe Hamburger Vegetable Tips: The possibilities are endless when it comes to adding vegetables to your diet hamburger recipe. Almost all lettuce contains about 5-10 calories per cup - so use freely. Tomatoes are also very low in calories. One large tomato about 3" in diameter contains 33 calories; one medium tomato about 2-3/5" in diameter contains about 22 calories; one small tomato that is about 2-2/5th" in diameter contains 16 calories and one slice of tomato that is about 1/4" thick contains 4 calories. Another tasty option includes sun-dried tomatoes which will lend a sweet bite to the diet hamburger recipe.

Pickles are a popular hamburger recipe additive that are also low in calories, but pay particular attention to the sodium content which can result in water retention within the body. Water retention results in 'false weight gain' and can take 3 or more days to exit. One dill pickle that is about 4" long contains 16 calories and 1,181 mg of sodium. The current sodium consumption recommendation is 2,400 mg - so one innocent pickle will equal almost 1/2 of your daily recommended sodium intake.

Onions are yet another tasty vegetable to add to your Diet Hamburger Recipe and are very low in calories. One slice that is about 1/4" thick from a large onion contains 15 calories. It's not until onion rings are dipped in egg wash and batter, then deep fried that they become Deadly Diet Objects.

Other tasty foods that add flavor without adding a lot of calories to your Diet Hamburger Recipe include sliced mushrooms of all varieties and a slice of avocado, actually a member of the fruit food group as mentioned above. One large, basic button-type mushroom contains 5 calories. One whole Florida avocado contains 365 calories - and contains several slices. About 1/8th of the avocado should suffice for your Diet Hamburger Recipe. One California avocado contains 227 calories.

Diet Hamburger Recipe Hamburger Dairy Food Group Tip: Adding cheese to your burger can add nutritional values from the all-important Dairy Food Group. Opt for low fat cheese which also adds a perk of more calcium benefits than its full-blown cheese counterpart.

Diet Hamburger Recipe - The Spread Factor

The spreads that we choose to add to our Diet Hamburger Recipe should be low in fat and calories because spreads containing a lot of fat and calories also generate spreads throughout the body. If you're a fan of Mayo, opt for light or reduced fat. A great choice is Light Miracle Whip which is very low in calories and offers a delicious flavor to the hamburger. Opting for ketchup and mustard (both or simply one) is also a very wise nutritional and low calorie choice.

Diet Hamburger Recipe Calorie Content

Time to calculate the calories in our Diet Hamburger Recipe. We opted for a 160-calorie hamburger bun to allow plenty of room for healthy vegetables. We also opted for 3 ounces of extra lean hamburger meat for a skinny 115 calories. We used zero fat to toast our hamburger bun and we added the following vegetables: lettuce, tomato and onion. We added a little sunshine to our hamburger rather than using Mayo. Total Calories for our Diet Hamburger Recipe equal 305 calories. Our Diet Hamburger Recipe is very filling and very low in calories and fat grams.

Ground Beef Calories - Calories in Ground Beef

CALORIES IN GROUND BEEF, SATURATED FAT GRAMS IN GROUND BEEF, TRANS FAT GRAMS IN GROUND BEEF CHOLESTEROL IN GROUND BEEF, PROTEIN IN GROUND BEEF, MONOUNSATURATED & POLYUNSATURATED FAT IN BEEF
Grade of Ground Beef - Raw State	Serving Size - Before Cooked	Calories in Ground Beef	Fat Grams - Total Fat	Saturated Fat Grams	Monounsaturated Fat Grams	Polyunsaturated Fat Grams	Trans Fat Grams	Protein Grams	Cholesterol MG
95% Lean, 5% Fat	3 ounces	115 calories	4.25 g	1.913 g	1.829 g	0.219 g	0.290 g	18.21 g	53 mg
90% Lean, 10% Fat	3 ounces	150 calories	8.50 g	3.451 g	3.702 g	0.029 g	0.543 g	17.20 g	55 mg
85% Lean, 15% Fat	3 ounces	183 calories	12.76 g	4.989 g	5.575 g	0.218 g	0.795 g	15.81 g	58 mg
80% Lean, 20% Fat	3 ounces	216 calories	17.01 g	6.526 g	7.448 g	0.442 g	1.048 g	14.60 g	60 mg
75% Lean, 25% Fat	3 ounces	250 calories	21.26 g	8.064 g	7.339 g	0.442 g	1.300 g	13.40 g	64 mg

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