Helpful Diet Coaching Information

 

You may ask 'Why do I need a diet coach/mentor?'
Losing weight is a unique struggle by itself unlike trying to stop smoking or alcohol where your struggle is with cigarette or alcoholic drinks. You can survive without cigarette and alcohol, but you cannot survive without food. With losing weight you have to struggle with every single food that goes into your mouth everyday 24/7.
 
 
You need someone who has gone through what you are going through right now, who will understand and pass no judgment because that person was in your shoes one time from the beginning to success.
 
 
The few times I have succeeded in losing weight were with a diet coach/mentor and once I am left on my own I will go off track and back to square one. We are here for you from the beginning to as long as you need us at no cost to you.

What qualifies me as a coach/mentor? 
I am a registered nurse and an addiction therapist for many years, but a compulsive overeater for life until now. 
 
 
I can help you because I have been there. I have tried any and everything to lose weight to no avail. I was unable to stop the yo-yoing and putting my health in jeopardy until I learned how to lose weight from the inside out.
 
 
The first three months that I committed to losing weight, I lost 53 pounds. If I can do it, you can do it too; you can lose weight and keep it off, especially when you have me on your side.

Free Coaching

My name is Lynda and I’ll be happy to be your diet coach. I am now a size 4; many years ago I was a size 22. I have yo-yo dieted all my life, until I learned how to lose weight from the inside out.
  
For many years I did any and everything to lose weight and stay slim with short term successes and long term misery while jeopardizing my health along the way.
I continued with this struggle till I was able to use the tools in this program, then I lost weight from inside out, and have kept it off.
This is why I boldly say in my profile that “I’ll never be fat again”.
 
I will treat you just as I will like to be treated because I have been there.

 Free Membership - How It Works.
 
  • You sign up,
  • You go to the forum and send me a note through my private message (PM) Our communication is through our PM in the forum so we can start working together till I introduce you to the rest of the team when need be.
  • We communicate at least once a day at the beginning; you will set the pace as you complete some assignments.
  • Permanent weight is an active process which will require doing some assignments. This is your choice, you will not be asked to do anything till you are ready.
  • We will be here with you as long as you need us.
How To Use The Forum PM
 
  
 
 
 
Click on the Forum
 
Click on the Control Panel
Click on the control Panel on the top right hand side of the page to bring up the private message box
 
Private message box is the second box on your far left hand right below the control Panel box.
Click on create new message
On private message box write your message to me, click on complete member list and find me, Lynda. I am the first on the list. Type my name in the space.
To receive a message from me you will get an alert when you click on the forum and also an email. Click on that alert to get to your private message.
 
To delete a message, in the inbox choose the message, scroll to move to deleted Items, and then click on with Selected
 
Go back to Home (forum) and post in the Diet Progress Forum. Talk about your day and read about others day. This action is therapeutic. It is a win-win for everybody concerned; you draw strength from other and vice versa.
 
If you still need help on how to post contact lynda@dietnomore.com
 
 
 
 

 

 

To help you  
 

OTHER TOOLS TO HELP YOU SUCCEED

 

Food Portion Sizes

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Portion sizes are important for staying a healthy weight.

When a food scale of measuring cups aren't handy, you can still estimate your portions by using this chart.
Three ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette.
A medium apple or peach is about the size of a tennis ball.
One ounce of cheese is about the size of four stacked dice.
One-half cup of ice cream is about the size of a racquetball or tennis ball.
One cup of mashed potatoes or broccoli is about the size of your fist.
One teaspoon of butter or peanut butter is about the size of the tip of your thumb.
 

The Look of Normal Portion Sizes

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  • 1 oz. meat: size of a matchbox
  • 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
  • 8 oz. meat: size of a thin paperback book
  • 3 oz. fish: size of a checkbook
  • 1 oz. cheese: size of 4 dice
  • Medium potato: size of a computer mouse
  • 2 Tbs. peanut butter: size of a ping pong ball
  • 1/2 cup pasta: size of a tennis ball
  • Average bagel: size of a hockey puck.

Even bagels have become super-sized, which gives this reasonably healthful breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4 ¼ inches across and contain 300-400 calories each. A regular, 3-inch-diameter bagel has about 150 calories and counts as 2 servings of bread in the grain group.
 
To eat smaller portions try the following ideas:
 
When eating out:
  • Choose a regular hamburger at your favorite fast food stop instead of the larger burger, and save about 150 calories.
  • Have the small fries instead of the super-sized and save about 300 calories.
  • Order the small soda. It has about 150 fewer calories than the large one.
  • Share an entrée with a friend when you go to a restaurant.
  • Ask for half your meal to be packed for you and eat it for lunch the next day.
 
At Home:
  • Don't "eat from the bag." When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating.
  • Buy single portions of snack foods so you're not tempted by the whole bag or box.
  • Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do—and save even more calories by using lower-fat varieties.
 

Boost Servings of Fruits and Vegetables

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ACS recommends five or more servings of fruits and vegetables each day to help prevent cancer. Since the serving sizes are relatively small, most people can easily follow the recommendations. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks; they'll help you feel full and you'll save on calories!
 
The list below explains the size, shape, and/or look of one serving.
  • medium apple or orange: the size of a tennis ball
  • 1 cup chopped raw vegetables or fruit: baseball size
  • 1/4 cup dried fruit (raisins, apricots, mango): a small handful
  • lunch-box size container of unsweetened applesauce
  • cup of lettuce: four leaves
  • chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
  • 1/2 cup cooked or canned legumes (beans and peas)
  • 5-6 baby carrots
 
More healthful eating tips, recipes, and easy ways to squeeze in physical activity are found in Living Smart: The American Cancer Society's guide to eating healthy and being active. Call 1-800-ACS-2345 to request the booklet from the ACS office nearest you.