How to Win the Weight Loss Game by Focusing on What You CAN Eat vs What You Can't

A debate with a friend turned heated recently.  He is trying to lose weight and get in "fighting shape".  He is incorporating a low calorie weight loss plan that is, frankly, bland and boring.  He also laments the fact that he can't have beer, breads, ice cream, the chips he loves, blah blah blah blah. 

Ice cream chocolate chip sandwich/Courtesy: Bon Appetite

I countered with two points: First, you CAN have those things once in a while as a part of a well-balanced diet.  He thought he had to eliminate them completely.  Wrong.  Think once a week, not twice a day.

Then I presented him with this: "look at the great food you CAN have.  Think fish, chicken, lean steak, sweet potatoes, greens of all sorts, peppers, fresh berries, red wine (HELLO), dark chocolate, blah blah blah blah." 

He couldn't get over the fact that he CAN'T have certain food items.  I maintain that if you focus on what you CAN have while you're trying to drop weight or stay within a healthy range, it will make the sometimes taxing mental process of trying to win the weight loss game more bearable.

Does this sound familiar: "Crap, no 4pm cookie, no afterwork beers, no pretzels during the Rangers game!  This sucks!!!!"

Yeah, it does suck.  The thought of what you can't consume can consume you so much so that you end stuffing your face with all the stuff you swore off eating.

The best, healthiest smoothie ever.

Instead, approach your day this way:

• "This oatmeal with apples and peanut butter for breakfast is so much food!"  
• "Spinach and raspberries are so fresh right now they will go well with the chicken/tuna/ I am having for lunch."  
• "This smoothie full of bananas, berries and kale tastes like fresh gelato!" (it really does) 
• "This corn is so ripe, it's going to be a perfect side dish for my Mediterranean halibut recipe."

That's not some pollyanna way of thinking.  It works.  Succeeding at eating a healthy diet is as much about mental execution as it is the physical.  We know the right foods to eat.  It's just hard to do it.  Get your mind focused on what you CAN eat instead of what you CAN'T and you WILL succeed.

Promise. 

Looking for a great way to eat a bounty of fresh produce, wine, chocolate, nuts and more, try the Mediterranean "diet".  I hate using the word "diet" because it's much more of an approach to eating that is wonderfully balanced and so inclusive you won't feel like you're depriving yourself of anything.

Putting The 7-Minute Workout Into Action

So Monday was all about getting caught up in the buzz of the"7-minute workout".

Guilty.

But I did more than blog about this new fitness discovery.  I actually did my own version at the gym. 

Here was my Monday plan:

• Thirty minutes on the stepmill.  I love it because I can read and work up a good sweat.  I have to do so much homework for my "day job" that if I can multitask and do my Rangers/Cowboys/Mavs/Colonial/Nelson/Whatever homework while exercising, I am a step ahead. 

• Following that, I did (most of) the exercises suggested by the American College of Sports Medicine in their sample workout: 

Photo: American College of Sports Medicine

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core

• I followed their practice of performing each exercise for 30 seconds followed by a 10 second transition time to the next exercise.  It totaled, yes, about seven minutes per circuit.
• I did not have a chair, so in place of Step Ups (#5), I did reverse side angle lunges.  In place of the Triceps Dips on a Chair (#7), I did simple floor dips with bent legs.
• I performed this routine twice. 

You know what, I feel like I got a workout.  As I write this at 9am Tuesday morning, I'm a little sore, especially in my upper body.  I attribute that to the push-ups (#3) and push-ups with a twist (#11). 

The thing is, those 12 exercises are not the end-all/be-all.  You can do a variety of exercises for a quality full body workout.  Any health and fitness magazine can suggest some great exercises for you to do. 

The key was the intensity and the speed at which I did the work.  There was no dawdling.  The workout was quick, intense and challenging.   It's a good option but, like I reiterated Monday, not the only way to go when it comes to getting in shape.

The 7-Minute Workout. Really?

Is this the workout of your dreams?  In your own home?  No gym required?

Perhaps.

 
The latest research from the American College of Sports Medicine's Health and Fitness Journal indicates all you need is a high intensity, seven-minute workout for fitness.  Again, we're not talking about professional athletes or people who need to look a certain way for their jobs.  This is about the average person.  The key is you have to WORK for those seven minutes.  Don't donkeyjack. 

The study is pretty intensive in its scientific jargon.  Sunday's New York Times Magazine does a good job putting the results in layman's terms.

'The Great Gatsby'-Inspired Edition of Good News Friday

From "The Great Gatsby" movie's release (and all the wonderful collaborations to go along with its release) to Dodgers outfielder Matt Kemp literally giving a special fan the shirt off his back, it's been another outstanding week.

Read this story.  Tell me it doesn't impress you.  Kemp is a great guy.  This reaffirms it.

You also had some great news to share!

Gorgeous!

Janice Carter ‏@jsc20051:  My little niece went to her first recital!! 

Brian Ethridge: My wife's daughter Maddie Linyard, has just completed her first year at UNT! She is a Zeta, she has been working at WinStar hotel as a night admin and front desk person and maintained her lifestyle wonderfully! On top of it all she has a really good chance of making the deans list! 

 

Awesome! 

 

Photo: Warner Bros

"The Great Gatsby" opens today.  The reviews of Baz Lurhmann's interpretation of F. Scott Fitzgerald's iconic novel are mixed.  Some good.  Some bad.  Some in the middle.  

I'm excited and anxious at the same time because I love the book so much.  My daughter's name, Jordan, was inspired by the novel's Jordan Baker.  Here's hoping the movie in some way lives up to its fabulous literary counterpart.  

Photos: Warner Bros

I'm thrilled to the see the clothes.  Costume designer, Catherine Martin, collaborated with designer Miucca Prada on the costumes and they are gloriously stunning. 

Deco Fan Bangle, Photo: Tiffany & Co

I'm also excited about the new collection from Tiffany & Co inspired by the movie.  While I won't be purchasing any of Tiffany's notoriously overpriced baubles, I do love to look.  (You HAVE to read this story about Tiffany's markup vs Costco's LACK of ridiculous markup, if you're jewelry-obsessed).

Photo: Tiffany & Co

 This breathtaking flower ring from the Great Gatsby Collection is set in platinum and features a 5.25-carat diamond in the center.  The price?  $875,000.

 

F. Scott Fitzgerald said about his main female character, Daisy Buchanan: "her voice is full of money." 

 

This is a ring worthy of that voice.

Check out last week's edition of Good News Friday that celebrated professional growth and a college-bound high school senior earning a full scholarship!

A Weight Loss Guide: It's About Calorie Intake, Right? Sorta

It's simple: burn more calories than you consume.  This is a tried and true formula, yes?

Yes, but.....

Many times those calorie estimates are inaccurate.  You could also miscalculate the serving size you consume (I only had one handful of M&M's, okay three).   Basically calories in vs calories out is akin to being good on paper but bad in bed.

courtesy: mass.gov

The Mayo Clinic has an OUTSTANDING website that tackles all sorts of health issues, including the calorie conundrum.  Read this excerpt from their Nutrition Wise blog in a post titled "Calories Reconsidered: Old Assumptions Questioned":

Good News Happens! Here's Proof

This was a great week, yet again, for a multitude of reasons.  From stories of athletic success, both collegiate and amateur, to a friend following his passion and one on her way to an outstanding career, you had an awesome week.

Here's proof: 

Shaunda Poster  

‏@ShaundaPoster I found out that I will be co-hosting the pregame show for the Dallas Cowboys all home games next season!!

Shaunda is still in school and started as an intern for the Cowboys television department.  She has proven herself time and again.  She's professional, engaging and willing to do whatever it takes.  That's a recipe for success.  SO happy for her.  She deserves it.

Tracy Kornet ‏  

@CBS11Tracy What a night: Luke commits to play for Vanderbilt AND my daughter chats with me on the phone for a good 30 minutes! #lifeisgood

Talk about a proud mom!  Tracy Kornet's son, Luke, committed to play basketball at Vanderbilt this week.  His father, Frank played there.  All THREE of Tracy and Frank's kids play college basketball. WOW!   Read her full account of Luke's journey here. 

Tim Rogers 

‏@timmytyper 

Here's why I will soon not be the editor of @DMagazine: http://d-m.ag/18dADyV  If you think you can do it better, then step up.

Mavs Game Night circa 2010

Tim is a legend for many reasons.  One of them being perhaps the most awkward on camera hug ever when he co-hosted a Mavericks postgame show with me one night.  Thrilled to see what's next for him. 

Doug Dunbar

‏@cbs11doug Hard work paying off. Found out this am I qualified for @usatriathlon National Championships in the Olympic distance :)

Go, Dougie! 

Enough on the friends front.  Here is your good news:

Charlie David Bolt

‏@circlelranch69  #GoodNewsFriday 1. Granddaughter weekend 2. PAYDAY

Sergio

‏@SergieFresh @favor_and_union has been donating proceeds to help those affected in Boston & West, TX. #goodnewsfriday

TOMCAT ‏

@Tweave00 I had a pimento cheese sandwich today #GoodNewsToday

Sandra Robertson

‏@sgcr99  the crappy month of April will be finally over #GoodNewsFriday

  

Let me share a few things.  I work with THESE guys: 

The Boss, the Reporter and the Babe

Exceptional! 

And finally, if you still don't believe good news happened this week, let me just make you laugh:

 

This is Lakehill Prom 1991.  I was a junior.  My date, Robbie Wiles, was a dashing senior.  Not sure if he goosed me or if I stuck my finger in an electric socket.  I'm just glad I don't have that hair (and more) anymore.  

See!  Good news happens. 

More Good News Happened This Week. Here's Proof.

Inspired by last week's outpouring of awesomeness, I have to share more of the wonderful things you experienced this week. 

From a marriage to weight loss to kicking cancer's ass, you had a great week.  

Mark Elfenbein ‏
 my son is getting married this weekend Gina!! OY VEY! And I'm going to Vefas to watch and cover Mayweather/Guerrero fight!

(YAY, Elf!)

Mark Jordan ‏
Justin Jordan I have a dream of becoming a police officer helping people but was to heavy. I had surgery and have lost 180!

Kristen ‏

I learned this past week that my college is paid for completely and I don't have to pay a dime!

Terri Head 
haven't seen you since our Cowboys days. Next week, I get my chemo port removed. Woot Woot! 

Tankpuncher ‏

I am taking a break from winning Xbox hockey to see a sonogram of my son with my pretty and smarter than me wife. #chea

My week was a good one for the following reasons:

• I had two questions answered by the great Guy Kawasaki during a chat for an online course I am taking. Very helpful!
• I had a blast broadcasting the NFL draft with Bill Jones and Steve Dennis. 
• I visited with friends on Thursday night and reconnected with a person from high school. 
• THIS is my daughter: 

The girl is funny.

Like the good vibes?  Share yours in the comments section.  Email me at thatsportsgirl@gmail.com or tweet me to be included in future editions.  Let's make Good News Friday happen!

Good News Happens. Here is Proof.

From the tragedy in Boston to the awful explosion in West, TX, it has been one story after another dominating the headlines, the conversation in the lines at Starbucks and more this week.

But in a week that wreaked havoc on our emotions, good things happened.  I asked you to share some good news and, friends, you didn't disappoint. 

Just read what an awesome week you had.  If the past few days taught us anything, it's that our time is precious.  Let's enjoy every minute of it.

Hope you smile at some of these wonderful photos, fabulous stories and brilliant musings from a four-year-old you shared with me on Twitter. 

I sure did.

Patrick Lopez: ‏ heard our babys heart beat and sonogram picture for the first time today!

‏Becky Crist:  I'm gonna be a grand mother for the first time! Yea!

Linda Dietz: Helped a client basically pro bono. My heart needed that this week.

Bill Holcomb‏ No picture, but my daughter, Michelle Blanton, is celebrating 2 years cancer free on Saturday!

Janice Carter I personally had a good week. My family and friends are safe and well, and I'm grateful!!

Shoes:‏ father/daughter dance tomorrow!! Pow

Jay Davis‏:  My four-year-old told me yesterday that chickens dont wear socks

A number of you shared the video of a cat playing with the vacuum.  It will have you peeing-in-your-pants laughing.

Another great tweet I received from a friend showed a picture of her at the Rangers home opener playing hooky from work with a friend.  To protect the privacy of all parties involved, I'm keeping that pic to myself.

Nathan McLain This photo of our dog, Otis, is always good for cheering me up.

 

Matt Craig ‏ Hawaiian day at my kid’s school.

Sean Stacey‏  First trip to Wrigley!

 

The fabulous  Emily Jones shared a picture of my daughter's future husband, her son Henry.  Arranged marriages are alive and well in DFW sports! 

Sarah Powers  Here's my little Ranger fan. She thinks today's loss was ruff.

Maffew. BABY

Daniel Nash‏   baby girls making their first brownie

M. Hob‏ Here's my girls having fun with their theatrical makeup class at quad c....does this count? Have a great day!

Darla Gardner and her dog, Joey, couldn't wait to watch the Rangers/Cubs game

Gilbert Padilla rocked a Star Wars convention

And, finally, this gem from TankPuncher:
We won 7 games in a row on NHL 13 on Xbox. Sorry that's about the best news I have for ya.

What To Do In Chicago

The Cubs.  The Rangers.  Wrigley Field.

Just typing those words makes me feel better.  In the wake of Monday's events in Boston, a sense of ceremony and the opportunity to take the mind off enormous tragedy is comforting. 

The thought of travel, sports and American traditions does that for me.  I hope this can be just a brief respite for you, as well.

The Rangers begin Interleague play Tuesday against the Cubs in Chicago.  It's their first visit to Wrigley Field since 2002.   Texas returns to play the White Sox in August 23-25th.

Chicago is one of the best cities in America of which I haven't experienced enough.  I spent a weekend there during the famed Chicago Air and Water Show.  What a sight to see planes flying over Lake Michigan with the beautiful downtown skyline as a backdrop.

Sofitel.com

My husband and I stayed at the gorgeous Hotel Sofitel Chicago Water Tower, located in the heart of the Gold Coast.  It was a great, stylish base for exploring the city on foot.  This French-owned chain always has deals on rooms.  Check its website, Travelzoo or any of your other favorite travel-related sites.

My friend, Bryan Dolgin, is a Chicago guy.  He was the White Sox radio pregame and postgame show host in 2005.  He later served the Rangers in the same capacity for three seasons.  He has some great tips if you're interested in visiting the Windy City this year for a baseball game or quick getaway.  I second his suggestion on Gibson's Steakhouse.  It's a classic.

Here are Bryan's suggestions:

Food As Medicine? It's Definitely a Form of Prevention.

"Our food should be our medicine and our medicine should be our food." -Hippocrates.

From acai to mangosteen you have probably seen superfood claims.  The LA Times had an interesting examination in the theory of food as medicine recently.

Why Quality Counts: A Lesson From a Louis Vuitton Tote

"In this world, you get what you pay for."
Kurt Vonnegut, Cat's Cradle 

"Cheap is cheap."
Inez's mother, "Midnight in Paris"

You get the idea.  I am a believer in investment purchases but I hate paying the full retail price for them.  Whether it be a better price on a Gucci bamboo shopper tote, Louboutins for less or Prada for pennies, I've blogged about my love of discounted designer goodies.  But after this weekend, I might just be changing my philosophy on certain items.

Inspired by the Rangers Road Trip to Seattle? Here are Great Places to Eat, Stay, Play and More!

It is one of the most beautiful, delectable and exciting U.S. cities you can visit.  If you have the chance to visit Seattle, do it.  It's a trip you will always recall fondly.  Plus, if you're a Gen-X Pearl Jam lover like me, it will help you re-live your early 90's grunge spirit.

View of Pike Place from Matt's in the Market

I have been there twice for Rangers baseball coverage, twice for Cowboys games, twice on my own for vacation and once as a pit stop en route to the beautiful San Juan Islands.

Driftwood on Orcas Island

If you're heading that way for a baseball or football game, stay downtown.  Both Safeco Field and Century Link Field are within walking distance of most downtown hotels.  You could easily take a cab if it's too far for you.  It shouldn't cost more than 10 bucks.

Here are some of my recommended spots and activities gathered over a decade of visits.

Where to Eat and Drink in San Antonio

Mavs/Spurs Circa 2010

I always seem to be in San Antonio for one reason or another: a Mavs/Spurs playoff series, Cowboys training camp or, most recently, Rangers spring training.  I have spent the better portion of a decade visiting the Alamo City at least once a year.

With Rangers third base coach Gary Pettis at the Alamodome

Eating well on the road is a sport, won at which I've won and lost.  While I was pregnant, covering the Mavs championship run (ah memories!) in 2011, I searched in vain for fresh, non-fried vegetables in downtown Oklahoma City.  I failed.  Trust me, this is a sport.

Fresh off a quick weekend in San Antonio, here are some can’t miss spots to try near downtown: 

  

The interior at Feast

Feast – a modern, eclectic tapas spot in the beautiful King Williams Historic District.  My photographer had lamb kebabs and corn fritters while I had mussels and brussel sprouts.  We enjoyed it on the uber-hip patio.  All of it was outstanding.  

Patio at Feast

It’s a good mix of families, the San Antonio gay fab crowd and husbands trotting out their second or third trophy wives.  Great food, great people watching, a definite must-try.

Patio at Mad Hatters

Mad Hatters Tea House & Cafe – a funky tea room in the King Williams Historic District.  A perfect breakfast or lunch spot.  I ate two meals a day here during Cowboys Camp 2011.  They do wonderful whole grain pancakes and omelets for breakfast and outstanding salads at lunch.  They also have a lovely hot and iced tea selection. This is a girlie spot that can satisfy a guys appetite with hearty sandwich offerings.  Bonus: free WiFi!

On The River Walk
I think eating on the River Walk can, at times, be a losing effort.  Most of the restaurants offer bad, overly seasoned food that have you regretting it the next day.  These, though, are some quality choices:

Wavy Gaudi iron entrance to Las Ramblas

Las Ramblas in the Hotel Contessa - hotel food in a gorgeous setting.  If you’re dying for a Catalan vibe without the trip to Spain, this is a good option.  You can find jamon serrano, paella and shellfish stew.  The décor is inspired by famed Barcelona architect Antoni Gaudi.  Worth it if only for the trippy Gaudi vibe.

Exactly what you would expect at Biga on the Banks

Biga on the Banks - nothing too terribly innovative.  You will find typical spinach salads, cheese plates, steaks and fish.  It works because it doesn't suck.

Boudros

Boudros - a "Texas bistro on the Riverwalk" in a pretty setting.   A menu heavy on Gulf shellfish, quail, garlic mashed potatoes, all the stuff you would expect.  Again, a good choice because it doesn't suck. 

Starbucks - really.  I can't count the number of meals at the Riverwalk Starbucks I have eaten over the years.  Seriously, they have some healthy options: oatmeal, spinach/feta/egg white wrap, protein box, decent sandwiches, fruit and veggies boxes.  Gotta love free WiFi. 

Lagniappe

The Quarry Market is a solid retail and restaurant space north six miles of downtown that features a Whole Foods, My Fit Foods, Canyon Cafe, Piatti Italian Restaurant and much more. 

Mi Tierra Restaurant and Bakery is the popular, open-all-hours Mexican spot.  The food is fine.  The real reason to go: you never know who you will run into there at 2am.  

Menger Bar

For cocktails, one of my favorite spots is the Menger Bar in the Menger Hotel.  It's "an exact replica of London’s House of Lord’s Pub. "  Teddy Roosevelt recruited his Rough Riders here.  It's a fabulous bar, full of history and interesting characters. 

The Vbar

The Vbar in the Hotel Valencia is very hip.  It's the equivalent of the Menger hotel's hot, younger daughter who just got a boob job.  It has won a couple of "Best of...." awards.

Bar Rojo the new-ish Grand Hyatt isn't bad.  

SWIG Martini Bar on the Riverwalk was a favorite spot for postgame cocktails following a Mavs/Spurs playoff game.  A tad cheesy but popular and filled with tacky tourists like yours truly. 

Hitting the Bayou City?  Check out my recent must-hit list for places to visit in Houston. 
Interested in Austin?  We just had a fabulous visit to the state capitol. 

A Delicious Baked Apple Dessert in a Snap

Actually, it's faster than a snap.  This apple dessert recipe took about seven minutes from conception to completion.

After the delicious (really!) kale, lentil and sweet potato soup I made for the main course, I wanted something sweet but not a sugar overload.

We had a bunch of apples in the house, so I pulled this recipe out of my you-know-where.  It turned out to be a winner.

Gina's Delicious Kale, Lentil and Sweet Potato Soup

Will she like it? 

While looking for easy ways to use some vegetables I had on hand, I found a recipe for kale, lentil and sweet potato soup on the blog Eat Live Run.  While her version is great, I have formulated my own adaptation that I think is fabulous.

Gina's Kale, Lentil and Sweet Potato Soup

• 1/2 cup red lentils
• 10 diced baby carrots, peeled and small diced
• 3/4 large onion, diced
• 1 tsp garlic (garlic powder is fine in a pinch)
• 4 stalks celery, diced
• 1 bunch lacinato kale, torn
• 1 sweet potato, peeled and chopped into small 1/4-1/2″ cubes 2 tsp olive oil
• 2 cups chicken or vegetable stock 
• Mrs. Bragg's Organic Sprinkle Seasoning to taste 
• red pepper flakes to taste

Directions:
Heat the oil in a saute pan.  Once hot add the onion, celery, carrot and sweet potato and cook until softened.  Add the garlic and kale and continue cooking until kale wilts.

Transfer vegetables to a soup pot.  Add the lentils, seasoning and stock.  Bring to a boil, then reduce heat and simmer until lentils and sweet potatoes are tender and have absorbed most of the liquid.

I served this with a warmed baguette and bit of brie.  The sweet potatoes and lentils provide a hint of sweet, the kale provides texture and the red peppers add some heat.  This soup didn't need any salt or pepper.  It's a substantial dish.

But does the kid like it?  That's the million dollar question.

Call her Mikey....she likes it! 

She dug it!  She would pull a piece of onion or kale out of her mouth if it was too large.  Otherwise, she loved it, particularly the lentils and sweet potatoes.

This recipe took about 45 minutes to make, start to finish taking into account my remedial knife skills.  It freezes beautifully.

 

So You Want to Work in Sports? Here’s a Day in the Life of Your Dream Job

I am asked some form of the following questions almost every day:

“What’s it like being a sports anchor and reporter? “  Fun but hard.

“How did you get into this business? “  Read this.

“Have you always wanted to do this? “ Yes.  This and more.

But more and more, the individuals who want to enter the sports media world think we spend our days cheering at games, chugging champagne with owners and chest bumping athletes.  Not quite.

THIS happened!

Take Easter Sunday 2013, for example.  Photographer Bill Ellis and I left San Antonio at 10:30am, where the Rangers had just wrapped up their spring training schedule with a two-game series against the Padres.  Our final destination?  Houston for the season opener between the Rangers and Astros on Sunday night.

Bill Ellis & I heading to Minute Maid Park

Here’s a typical "day in the life" that includes everything from stale hot dogs to a drunken Astros fan bum rushing our live shot:

Where to Eat, Sleep and Play if You're Headed to Houston for the Rangers/Astros Series

Visiting Houston this week or sometime this season to check out the Rangers take on the Astros?  Not quite sure where to stay and what to hit while you’re there?  Fear not!  I have you covered.  Enjoying yourself on a road trip is as much of a sport as is the game itself.  For details on our recent trip to the Bayou City, which included a fan crashing my live shot and hard press box meat, check out my diary of your dream job.

Houston is a tough city.  If you make your base “outside the loop” or outside Loop 610, you will wind up miserable, stuck in traffic and be relinquished to chain dining hotel and restaurant hell.  If you stay "inside the loop", in Midtown, Montrose, in West University or near River Oaks you will discover the wonderful diversions that made my four college years there some of the most fun I've ever had.

This is a bit female-focused but if you're a guy taking your Sig O with you, you'll score big points by trying some of these suggestions.

Fall off the Weight Loss Resolution Bandwagon? Here's a Great Meal Plan from Eating Well Magazine to Help You Get Back on Track

How are those 2013 weight loss resolutions going?  With March more than halfway over, this is a great time to reassess your goals.  If you're struggling to stick with a program of eating real food, squeezing in five to six hours a week of exercise and taking time for yourself, then let's REFOCUS.

Today we're focusing on eating well, courtesy of Eating Well magazine.  Its print edition offers outstanding recipes that are practical, affordable and easy to make.  Recently it posted online a 7-day meal plan based on your caloric intake, ranging from 1200 to 2000 calories.  It's an idiot-proof method to help you achieve your weight loss goal.

First, determine the number of calories you need to consume to lose weight.  I always go with the method of multiplying your desired weight by 10.  Want to weigh 130 pounds?  10 x 130 = 1300.  That is the number of calories you can eat to help you reach that goal.  Exercise moderately for an hour?  Okay, a based on a conservative estimate, you can have between 350-500 additional calories on that day you do the exercise.  This is just one method.  It has worked for me whenever I need to drop a few pounds, including the 50+ I lost more than a decade ago.

Courtesy Eating Well Magazine

Look at what Eating Well offers for a middle of the road, 1600 calorie-plan for Tuesday:

• Breakfast

  • 1 Whole Grain Oat Bran Bagel
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Tablespoon Creamy Peanut Butter, unsalted

• Morning Snack

  • 1 Apple, small

• Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Vinegar & Oil Salad Dressing
  • Green Eggs & Ham Frittata
  • 1/2 Cup Cooked Brown Rice
  • 1/2 Cup Fresh Pineapple

• Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• Dinner

  • 3/4 Cup Steamed Carrots
  • 1 Cup Skim Milk
  • Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
  • Spiced Corn & Rice Pilaf
  • 1 Nectarine, medium

This is a satiating, diverse meal plan that won't have you hungry.  It offers real food options with recipes to help you stay on track. 

Interested in more ways to rock your 2013 weight loss resolution?  Here are a few more tips that work for me:

• Three ridiculously simple calorie cutting tricks.
• Don't get fat eating salads!  Trust me, you can.
• Great fitness apps and gadgets to help you tame your waistline. 
• Best diet around?  The Med!  Try it.  Today.