How to lose a pound a month and keep it off!

101 Ways to Lose Weight

Weight Loss Tips

REACHING YOUR FAT-LOSS GOALS
"The 100 Calorie Method"

If you can be patient, it may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet. Assuming that your body's intake and expenditure of all other calories remains the same, you can effortlessly and painlessly cut 100 calories a day and lose at least one pound a month this way. The 100 calorie method will work because a pound of body fat is equivalent to approximately 3,500 calories and if you cut 100 calories a day for 30 days, you are cutting out 3,000 calories or about a pound of weight you don't want.

Losing only a pound a month may seem agonizingly slow, but research indicates that you're more likely to keep weight off if you lose it slowly. Another advantage is that losing a pound a month doesn't require drastic changes in your eating habits. Here are 101 painless ways to cut 100 or more calories a day from your diet. These little techniques also reduce fat and/or sugar, which means that calorie for calorie, you're getting less fat and more vitamins and minerals.



Weight Loss Tips-Cutting Calories

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.

41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.

42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.

43. Order a sandwich on cracked wheat bread instead of a croissant.

44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.

45. Split an apple Danish with a friend rather than eat the entire thing.

46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.

47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.

48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.

49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.

50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.

52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.

53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.

54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.

55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.

56. Replace 3 fish sticks with 3 ounces of grilled halibut.

57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.

58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.

59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.

60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.

61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.

62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.

63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.

64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.

67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.

68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.

69. Pass on the second helping of mashed potatoes.

70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.

71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

78. Replace 2 brownies with 2 fig bars.

79. Eat 2 meatballs instead of 4 with your spaghetti.

80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.

81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.

82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.

83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.

84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.

85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.

87. Eat a turkey sandwich instead of a chicken salad sandwich.

88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.

89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.

90. Order your Quarter Pounder without cheese.

91. At Jack in the Box, eat a regular taco instead of a super taco.

92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

101. When making gravy, drain off the excess fat from meat juice using a fat strainer.

"Losing weight can be as simple as cutting out a meatball here and an egg roll there."

Do 7 Things to Sponsor New Consultants

If you are in network marketing, then one of your goals should be to meet new people and to sponsor new people into your business. Here are seven things you can do to begin a relationship with others:

1. Make a goal of talking to at least two new people every single day about your business. I’m not saying to “pitch your deal” to someone, I’m suggesting mentioning some aspect of your business every single day to at least two others. Maybe this will be sharing an article. Maybe this will be brainstorming on product usage. Maybe this will be asking someone if they’d like a catalog. Two people every day for a month is 60 new people you’ll have spoken to in just one month.

2. Join at least one new online or offline community and get involved. You might join a message board community online, or you might join a networking community such as Ryze or MySpace. Don’t just join, go one step further and get involved. Offline, you might join a local non profit, or you might join a local breakfast club. Again, go beyond joining and get involved.

3. Load up your purse, briefcase and car with business materials. Make sure you have business cards, catalogs and recruiting information with you, everywhere you go. You never know when someone you meet will want information or a catalog.

4. Create a newsletter. What can you write about that others will enjoy learning about? If you don’t have a website to promote this newsletter, consider using a service like Yahoo Groups. I get a few newsletters via Yahoo Groups. This is a wonderful way to meet others and share your knowledge. Thousands of people search Yahoo Groups each and every day and just might be looking for the newsletter you’re offering.

5. Make a goal of talking to five new people every single day. This is different than the above suggestion of talking to two people about business. I’m suggesting that you make a point of introducing yourself and saying hello to five new people every single day. In one month’s time that is 150 people you will have met. There’s a good chance that of those 150 people, one of them knows someone who wants what you’re offering.

6. Reconnect with old acquaintances. Write an email or make a phone call and say hello to folks you have not spoken with in a long time. Just this past week, I was in a community and recognized a woman I had known from two years ago. I sent her an email, told her how wonderful it was to see her again, caught up with her and discovered she wants what I have to offer.

7. Make a point to learn new things this month. For example, I’ve never used Twitter. It’s my goal to learn how to use Twitter this month. What have you thought about learning more about? Make it a point to learn something new this month and to implement this new learning into your business.

About the Author: Jackie Ladner is Diamond Team Leader to Mia Bella Gourmet Candles, and she is a work at home mom to Jasmine and Snoopy, her two shih tzus, married, and from the Mississippi Gulf Coast. She enjoys helping others start a candle business. You can find Jackie at http://www.bellasboutique.scent-team.com or http://www.bellasboutique.candlebizfromhome.com

Business not flowing as well as you would like?

Business not flowing as well as you would like? Did you have a great holiday rush and now your direct sales business appears to have come to a screeching halt? Here are seven steps you can take to get out of the rut.

1. Direct mailings with your company catalog. Pick a market or two, such as assisted living facilities; nail salons or real estate agencies to name a few. Mail no more than ten catalogs to each market; there’s no sense waiting catalogs and postage without testing the waters first. Be sure to include a sample and/or special offer. Increase chances of having your catalog opened and read by placing a relevant sticker on the front. Highlight what’s in it for them if they open it.
2. Develop a Valentines Day marketing campaign and get it out to the masses NOW. February 14th will be here before you know it. Men will be particularly grateful for gift giving made simple. Think where you can find a group of men – barber shops, auto sales, auto repair, gyms, pro-shops, etc.
3. Create a special offer for Groundhogs Day, February 2. There’s one people don’t see everyday.
4. Call all of your customers, leave voice mail if necessary and merely say, ‘I’m putting in an order and wondered if you were ready for more …”
5. Hire a business coach or join a Mastermind group. Find the right one and your investment will pay off ten-fold.
6. Commit to asking for referrals from three people each day. Not covert dropping of cards and catalogs but actually speaking to strangers. Go into the gas station to pay, instead of using pay at the pump. Hand the cashier a catalog and a sample and say, “If you know of anyone who likes (candles, jewelry, makeup, etc.) could you please pass this along?”
7. Hold an open house. Who cares if you’ve been in the business two years or nine months or anywhere in between? Call it a mid-winter shindig. Pick a theme – Superbowl, Chocolate Martini, After Holidays Rest and Relaxation or Chick Flick Movie Night.

Sometimes there’s no secret to getting out of a rut other than to go back to basics. Remember when you first started your business. You were excited; you were pumped and you definitely were not in a rut. Shake it up a bit; think outside of the bowl. Remember if you keep doing what you’ve been doing, you’re going to keep getting what you’ve been getting!

About the Author: Jackie Ladner is Diamond Team Leader to Mia Bella Gourmet Candles, and she is a work at home mom to Jasmine and Snoopy, her two shih tzus, married, and from the Mississippi Gulf Coast. She enjoys helping others start a candle business. You can find Jackie at http://www.bellasboutique.scent-team.com or http://www.bellasboutique.candlebizfromhome.com

Okay Thanks!

Two words – “Ok, thanks” or another derivative “Thank you.” Why is it so difficult for some people to use those two words?

When you let someone cut in during a traffic jam, don’t you expect the other driver to give you “the wave”? It’s the universal “Thank You” signal from driver to driver. I don’t mind letting cars in once in a while – as I believe in that whole karma thing. But admittedly, I get a little bent out of shape if I happen to let a car sneak in front of me and I don’t get “the wave.” They’re just supposed to say “Thank You.”

Likewise if someone takes a moment to hold the door open for you – it’s assumed that you will utter “thank you” to the person who just took 15 seconds out of his or her day to ensure the door was not shut in your face.

The same goes for online etiquette. Why is it so difficult for some people to email you back after you provide a response to say, “Thank you” or “Ok, thanks.” I agree there comes a point where the email banter needs to come to a conclusion – thank you, no thank You, no really, thank You – ok, that is a bit redundant.

However I cannot tell you the number of times that I receive an email from someone, either a peer, customer or a potential recruit asking for information. I love questions; I have no problem responding. Yet when I respond in detail, sometimes multiple paragraphs explaining whatever information it was that the requester was after, many, many times I do not get so much as a two word response – “Ok thanks!”

I don’t think it’s asking too much for a courteous response to acknowledge receipt of the information. It’s not like I’m hoping for a lengthy dissertation of gratitude. But c’mon people – no response at all? That’s just downright rude and unprofessional.

Busy, busy, busy – yes, I know. Everyone is busy. People are far too busy to meet for coffee; far too busy to pick up the phone – but too busy to type two words consisting of eight letters before slamming on the “send” key?

If you’re really that busy, and I know none of YOU are that busy, because you’d never take the time to read all of these words if you were too busy to say, “Ok thanks” – but if you’re really so busy that you don’t have time to be polite, then perhaps I should be asking you, “How may I help?” Because if you’re too busy for manners, then you definitely need some help setting priorities or something!


About the Author: Jackie Ladner is Diamond Team Leader to Mia Bella Gourmet Candles, and she is a work at home mom to Jasmine and Snoopy, her two shih tzus, married, and from the Mississippi Gulf Coast. She enjoys helping others start a candle business. You can find Jackie at http://www.bellasboutique.scent-team.com or http://www.bellasboutique.candlebizfromhome.com

Are you Productive or Just Busy?

I hear so many work at homers talk about how busy, busy, busy they are. But busy doing what? There is a very distinct difference between being busy and being productive. That may be a blinding glimpse of the obvious to some, yet so many continue to be busy, busy, busy and don’t have the bottom line to show for it.

I wonder why some people are not productive. Do you think it may be because they simply do not know what to do? Or perhaps because what they should be doing may be out of their comfort zone? Or is it so that they feel they are making a contribution to the household if they are busy all day?

One WAHM told me that she was so busy all the time with her business and then she told me that she made about $250 commission a month. The way she talked, she was working her business like she would a full time job. That being so, 160 hours a month divided by $250 is $1.56 per hour. Not sure I would be bragging about being so busy while earning $1.56 per hour.

Non-income producing tasks are a necessary evil for all business owners. Yet when the non-income producing duties far exceed the income producing responsibilities, it is really time to reevaluate if you truly want to have a business or are merely content with a hobby. (If it’s the latter, that is perfectly acceptable – but then it is really not a business, is it?)

Is checking forums repeatedly throughout the day really necessary? Or would popping in on a limited number of forums and networks once or twice a the day suffice? How many times a day do you check Twitter? (Don’t want to miss a status update, do you?) What about Facebook? You would hate to be tardy in filling out 25 Things About You!

Another big time sucker can be your own company or team sponsored consultant forums. While it is wonderful to have camaraderie among other consultants, those folks are not your customer base! Stop in if you have a question or if you want to see if any of your own team members may be confused about something but then get the heck out of there. You won’t find any potential new recruits hanging out in the company consultant forum!

One simple litmus test with each activity is to ask yourself: “Is this the best use of my time?” If the answer is yes – then good for you. If the answer is no, then you have two choices: do something more productive or continue to do whatever it is you’re doing, but at least acknowledge that you’re not being productive. You may find that this one straightforward question changes the way you work on your business.

About the Author: Jackie Ladner is Diamond Team Leader to Mia Bella Gourmet Candles, and she is a work at home mom to Jasmine and Snoopy, her two shih tzus, married, and from the Mississippi Gulf Coast. She enjoys helping others start a candle business. You can find Jackie at http://www.bellasboutique.scent-team.com or http://www.bellasboutique.candlebizfromhome.com

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Join Our Customer Loyalty Program to recieve wholesale pricing:

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When you enroll in the Customer Loyalty program online you will first choose your initial order which is your first month’s order. After you fill out your online application you will come to a page that allows you to do two things. You will be able to add onto your first order on the top half of the page and you will choose what your next month’s autoship will be on the bottom half of the page. This may or may not be the same as your first product order. You will then go ahead and go through the checkout process.

Please feel free to call Customer Service if you have any questions.

Your It Works Team

Jackie Ladner

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Luis Mijares is the chief It Works! and Product Development Specialist. Luis' previous work experience includes-CEO of top pharmaceutical in Mexico, teacher of phytotherapy at the university level, and as an advertising manager at a publishing firm.

Luis is currently heading the product line for It Works! Marketing. His hands on approach to developing natural skin care and nutritional products ensure strict quality standards. Luis has a direct personal interest in all of his skin care product development from his own life experiences. Luis suffered from skin cancer and he is now committed to creating products that help stop or delay the harmful environmental effects that speed the aging process.

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WIN A BOX OF WRAPS FOR FREE BY JULY 10TH, 2009!

Hi I am having a personal fundraiser for Shaena Gonzales, a lot of you know Shaena, and have added her to your YIM, I have posted Shaenas Story on my blog, for all of you to read, if it is on your heart to help her, I am doing a personal fundraiser for her from now until JULY 10TH, I am selling tickets at $1 each for a chance to win A BOX OF IT WORKS!! Ultimate Applicator Wraps for Shaena, the winning ticket will be picked on JULY 10TH, the box of wraps cost me $49, after we sell the 49th ticket, every monies after that will go to Shaena to help her cause! I hope all of u support her, I am asking that the monies be paid to my moms paypal addy at celebritymakeup@yahoo.com, also for anyone who goes to my website and registers, have a chance 2win also! http://celebritywraps.shopitworks.com/

Here is Shaenas Story:

Hello we are the Gonzales’ a family of 11. Our family consists of a 52 year old male and his wife who is 53 with high blood pressure and high cholesterol, their son 32 and his wife 25 who have 2 children ages 6 and 4, their daughter 29 and her husband 25 who have a 9 month old, their youngest son 21 and their youngest daughter who is 19.We have always strived to help people in times of trouble but right now we are having financial problems of our own. Between the economy and trying to hold down jobs we are at a stand still. We only have 2 people working in the family and they are not making enough to pay what we have to pay. First we have to pay for 2 land payments now till we get caught up or we have a chance to lose our house, we need a new roof ours is falling apart by all the storms that we have around here and we have bad leaks because there is holes in the roof from shingles flying off, we need central air and heat because we have family members
that cannot stay in the heat either. We used to have window units but we can’t afford them because they run the electric bill up to high and we can’t afford that, but people said that central air and heat will help us out because it is cheaper and will help us out in the long run. And we started building our home in 2000 a little at a time as we got the money to do so although it’s not completely done yet so we have not been able to put in central air and heat. We have been using a large shop fan in the living room and 1 regular fan in each bedroom to stay try and stay cool although that’s not working out so well now that the children are here and we have one that the doctors keep telling us can not be in extreme heat. Any help you can provide will be an answer to our prayers. We want to say thank you and God bless you for helping us in our time of need.
Love in Christ,
The Gonzales Family


Thanks so much, Shaena Gonzales



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