Winning the Battle of the Bulge: Successful Strategies

Let's take a look at how your attitudes and perceptions affect the results you acheive and how slight modifications can achieve mighty results.

When attacking any problem, it is always best to break it into small sections that can be approached individually. Every war is made up of many battles. Stringing together a series of battles helps to win the war. If you are dealing with personal debt, credit counselors will tell you to pay off one card or account at a time; building momentum with each little victory.

In many ways, our battle of the bulge is very similar. If you have ten, or twenty, or thirty, or one hundred pounds to lose, it is self-defeating to try to lose that amount in any given time. However, anyone can lose one pound or two. Once done, you simply repeat the steps you took to win that small (but significant) battle, and you're on your way to winning the war!

According to the Wellness Letter (published by UC Berkeley), the average American gains about two pounds each year. Well, someone at the American Dietetic Association (ADA) crunched the numbers and look what they came up with. Each pound of body weight is equivalent to 3500 calories. Dividing those 3500 calories by 365 days, each pound of body weight gain comes from an extra 19 calories per day. Now this is generalized, so don't write me letters.... just hear me out.

If you can see what 19 calories a day can do over the course of a year, imagine what decreasing your diet by 100 calories per day can do. This would equate to a five-pound weight loss (roughly) over the course of a year.

How difficult would it be to leave out 100 calories each day? Well, the folks at the ADA came up with a few -- amazingly easy -- suggestions.

-- eat water packed tuna instead of oil packed tuna

-- have one cup of cereal in the morning instead of two cups

-- put tomato slices, lettuce and pepper strips on a sandwich instead of mayo

-- substitute skim milk for whole milk (two cups is all it takes...)

-- snack on a cup of low fat yogurt and fruit instead of doughnuts or cookies

-- drink a big glass of water with green tea extract, instead of a soda

Once you see how easy it is to trim some calories away, you need only diligence and will-power to stick to it. The old saying goes "if you fail to plan, it's like planning to fail."

To win the battle of the bulge, you've got to have a battle plan. That plan will involve (your number one ingredient) CHANGE. When you undertake a challenge such as this, you need to take an assessment of your attitude.

The good folks at the ADA came up with a few questions to ask yourself:

Are you willing to make regular physical activity a part of your routine? Are you committed to making small gradual changes in your eating plan? Do you have a realistic weight-loss goal in mind? Can you control your food choices and meal preparation methods? Are you losing weight to improve your health and feel better?

If you go into this with the right plan, the right attitude, and have the ability to persevere, you can't help but achieve your goals.

If you haven't started off with a plan and the right attitude, do so now! Don't go through all of the effort it takes to ATTEMPT to lose weight and fail. Instead, make the effort and LOSE weight!

References:
http://www.eatright.org American Dietetic Association,
http://www.berkeleywellness.com/index.php The Wellness Letter

Michael Callen is the author of the Weekly Weightloss Tips Newsletter (ccwebgroup.com/tips) and the Chief Technology Officer for WellnessPartners.com, an online retailer of dozens of health and wellness products such as green tea extract, green tea extract, and Green Tea Extract.

cleaning lady near Buffalo Grove ..
In The News:

Automotive giant Stellantis becomes latest victim of widespread Salesforce breaches affecting companies like Google, Cisco and Adidas this year.
A woman from Washington reunited with her missing Maine Coon cat Louie after 11 days using Love Lost, a free AI-powered pet recovery platform.
Expert cybersecurity tips help Mac owners remove malware infections and strengthen defenses with antivirus software, password managers and system updates.
Meta's AI chatbot training rules bans sexual roleplay with minors and block access to child abuse material as regulators scrutinize its safety measures.
Online banking users face a new threat: web injection scams that overlay fake pop-ups to steal logins. Here’s how to spot them and protect your accounts.
Meta introduced Teen Accounts to Facebook and Messenger while launching a School Partnership Program for U.S. educators to report bullying within 48 hours.
Executive order signed by President Donald Trump tasks Robert F. Kennedy Jr.'s MAHA Commission with using AI to find new cures for childhood cancers.
New FileFix attack tricks Facebook and Instagram users into running malicious PowerShell commands disguised as Meta account maintenance to deploy StealC infostealer.
Step-by-step instructions help users migrate to Windows 11 while preserving emails, contacts, documents, and software licenses during the transition.
Chrome faces its sixth zero-day attack in 2025 as Google patches critical V8 engine flaw CVE-2025-10585 discovered by Threat Analysis Group.
The Hypershell X Ultra exoskeleton features 12 terrain modes and carbon fiber construction to enhance hiking, cycling and outdoor adventures.
Personal data from public records and data brokers helps scammers create tailored scam stories, making their calls and emails more believable to potential victims.
Uber Eats partners with drone delivery startup Flytrex to test autonomous food delivery services in U.S. markets, marking the company's first investment in drone technology.
OpenAI announces 120-day plan to strengthen ChatGPT safeguards for teens, including parental controls and expert council on AI wellbeing.
Spam emails can help improve security — if reported correctly. Learn how to report spam across major email services and get key tips to protect your inbox and personal data.
Harvard researcher Avi Loeb says comet 3I/ATLAS weighs 33 billion tons and spans 3.1 miles, making it far larger than previous interstellar visitors.
The Glassboro Public School District in New Jersey has partnered with ZeroEyes and InformaCast to detect visible firearms and alert staff and law enforcement within seconds.
Hackers use fake Google search results to trick users into downloading lookalike apps laced with malware that have been pushed to the top.
Generative A.I. has lowered barriers for sophisticated cyberattacks as hackers exploit ChatGPT and other tools to forge documents and identities.
IOS 26's new features include bigger lock screen clocks, dirty lens alerts, and improved spam detection for iPhones.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Sophisticated phishing scams now exploit Apple's iCloud Calendar invite system to bypass spam filters and trick users into calling fake support numbers.
Complete guide to medication tracking apps for iPhone and Android users, featuring built-in Health apps, MediSafe, MyTherapy, and smart pill dispensers.
Alef Aeronautics plans to begin production of its electric flying car Model A by late 2025, following FAA approval for limited testing at five airport locations.
Five common overpayment scams use fake checks and third-party payment requests to steal money from unsuspecting victims across various scenarios.

Lose Weight and Keep it Off Permanently Without Fancy Diets

For years the experts have been telling us that diets... Read More

Small Changes to Weight Loss

As much as many of us who are over-weight do... Read More

Protein Diet - What Does It Mean For Your Body?

To really understand the impact of a protein diet, it's... Read More

Medical Conditions That Inhibit Weight Loss

Weight loss can be a difficult goal to achieve. Some... Read More

How To Burn Fat Fast: Go For Speedy-Burn, Not Crash-Burn

How to burn fat fast is a question that burns... Read More

Walking for Weight Loss: Walking with a Purpose

I wrote this article back in the late fall when... Read More

High School Algebra Finally Pays Off: The Body Fat Equation

When approaching your goals for a better you, every game... Read More

The Mind Body-Fat Connection

Negative thoughts, symbolic protection, being who we really are ........ Read More

How To Maintain Your Weight Loss Motivation

One of the hardest aspects of getting yourself into shape,... Read More

After WLS: Goodbye Self-Loathing! Hello Self-Loving!

You won't believe what happened to me today!I was getting... Read More

What Diet Plan Is Best For Losing Weight?

The answer to the title of this article is "none."... Read More

Does Calorie Restriction Lead to Weight Loss?

Yes and no. Moderate calorie restriction helps in controlling and... Read More

Dieting Will Never Be the Same! A Review of How to Make Your Diet Work

According to the American Obesity Association, an astounding 64.5 percent... Read More

New Hope for Attaining--and Maintaining--A Healthy Body Weight

The percentage of Americans who are overweight and obese is... Read More

Exposed: The 95% Dieting Lie Thats Keeping You Fat

Repeat a lie often enough and people take it as... Read More

The Best Weight Loss Advice Youll Ever Get

"Who are you to give me weight loss advice?" I... Read More

Natural Weight Loss: Add to Your Diet and Add Years to Your Life

As I was saying in my past articles, others have... Read More

Diet Scams : How to Avoid Getting Ripped Off

Have you ever received those tempting ads that seem to... Read More

When Dieting Should You Weigh Yourself Every Day?

How to Break the Weighing HabitFace it, if you weigh... Read More

LapBand Surgery: The Rules of the Road, Part 2

The Constant Quest for Restriction; Not enough vs. too muchRestriction.... Read More

Winning at Post-Partum Weight Loss: Six Simple Strategies for New Moms ? Part 3

A healthy pregnancy almost always involves weight gain. But now... Read More

Phentermine Side Effects

When you're taking Phentermine, you should go to the emergency... Read More

Mesotherapy vs. Cellulite For A Knockout

In the battle to look good, there's a cosmetic treatment... Read More

The Low Carb Craze and Other Dieting Mistakes

Dear BMTers,Low carb this and low carb that?that's all you... Read More

On A Weight Loss Plan -- Lose Even More!

Plan to eat two to three hours and pack health... Read More

detailed home cleaning Glencoe ..