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Free Weight Loss Tips & Tools -  SELF HELP CENTER 

OBESITY & OVERWEIGHT - The Facts & Stats

1. TERMS & DEFINITIONS:

      What you should know to educate yourself today.

A. BMI (Body Mass Index):
Is the relationship of your height  in  proportion  to your weight. BMI calculations are a standard helpful tool for screening of adults who are overweight or obese.

   BMI = Your Weight (lbs) x 703
              Your Height² (in.)                     Get more information here...  

B. OVERWEIGHT:
When you are 10% over your recommended weight or a BMI of >25 “Refers to an excess of body weight, when compared to set standards, which can be muscle, bone, fat and body water”.            Get more information here ...  

C. OBESITY:
When you have excessive amounts of body fat or a BMI of >30. 
 “ Obesity refers to having an abnormally high proportion of body fat”.

D. CHECK YOUR BMI, (body mass index),    (Example...) 

The average woman in the US is 5’4”, if she weighs 152 lbs, her BMI is 26.1.    That is considered by the National Institute of Health as being overweight.  Healthy women of average height would weigh about 134 lbs.

The average man in the U.S.  is 5’ 9”, if he weighs 185 lbs, his BMI = 27.3 and is considered overweight. A healthy man for this height  would weigh about 156 lbs.

BMI Calculator is available at the CDC by using this link, For more information on BMI at CDC
E. WEIGHT GAIN:
Metabolism imbalance is caused by consuming more calories than our body needs or we eat more calories than we burn during our daily activities.

F. WEIGHT LOSS:
Occurs when we are consuming fewer calories than your body uses in balance with our nutrition & exercise program. The objective is to burn more calories than we are consuming by watching what we eat and exercising more.

2. CURRENT MEDICAL RESEARCH:

A. Current research recognizes many factors that contribute to our weight  gain and obesity, including our energy imbalance, (i.e. calorie intake vs. exercise), genetic traits, behavior factors (how we shop & how we eat), our ability to metabolize calories effectively, our appetite and our hormones, all these affect how our bodies process, use and store calories and thus effect our weight. 


B. The current thinking by experts in this field today is to move away from dieting as we know it and move more towards learning new ways of eating. Diets are known to be fairly short term and can be more harmful when and if you regain your weight.

C. Changing your eating habits can have a far greater impact in improving your health and sustaining your ideal weight. Curbing your eating habits in small steps is more productive.     For more information on small steps, click here    

3. FACTS OF OBESITY IN AMERICA:

A. Obesity in America has increased from 15% in 1980 to 33% in 2004 for adults and is also increasing for children in every age group from the ages of 2-19 and is still on the increase.


B. Nearly 1/3 of adults in the U.S. are obese, 33.2% of women (63.6 million) and 29.5% of men (28.6 million).

C. Today 130 million Americans are overweight or obese.

D. A new report this year made recent headlines, stating ...
" 65% of females in America are overweight or obese”.
 
E. Weight gain & obesity in the U.S. has steadily increased in both genders , in all age ranges,  ethnic groups and educational levels, as revealed in a study from 1960 to 2004, showing a continual rise often leading to early death.

F. The U.S. Surgeon General says, obesity in America threatens U.S. Health gains and issued a “call to action” to fight the obesity problem here in the U.S., according to the National Institute of Health.

G. The U.S. Surgeon General has also expanded their efforts to cope with a Nationwide Childhood Obesity epidemic currently taking place in 44 States.   For more information from the US Surgeon General
U.S. teens are more likely to be overweight than 14 other industrialized nations, according to the National Institute of Health. More overweight teens are becoming obese into their adulthood with increased risks of major health problems, like heart disease and diabetes. What does this mean? Children need to learn the facts and the importance of a well balanced nutritional lifestyle early in life, in order to stay healthy during their adult lifetime.                    ... for more information on overweight from NIH

H. Holiday weight gain between Thanks-giving and New Years for the average American is ¾ pound, but for overweight people the weight gain can be as much as 5 pounds.

J. There are many Reasons Why Obesity is on the increase in America:



Our busy lifestyles at home & work cause poor eating habits. We have been programmed to use food as a reward system. Eating habits we learn early in our life stay with us. Convenience foods give rise to poor nutritional habits.  Our shopping habits are designed by advertisers.  We do not always use available tools at our disposal, like the Bright Images Audio Programs, which can provide us with a more nutritional understanding of food, help us change our buying habits and use food as a nutritional supplement to live healthier.

H. The HEALTH RISKS associated with being obese or overweight continues to rise. Sadly we have increased risks in the following areas:

Hypertension
Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
Type 2 diabetes
Coronary heart disease
Stroke
Gallbladder disease
Osteoarthritis
Sleep apnea & respiratory problems
Some cancers, (endometrial, breast, and colon)
Obesity rates are steadily increasing by 10-50%.

HEALTH RISKS ASSOCIATED WITH OBESE OR OVERWEIGHT

I. Most Adults will be Overweight or Obese by 2030 & 1 out of 6 Health Dollars spent. "National Survey data shows that the prevalence of overweight and obese adults in the U.S. has increased steadily over the past three decades", said Youfa Wang, MD,PhD, lead author of the study and associate professors with the Bloomberg School's Center for Human Nutrition. "If these trends continue, more than 86% of adults will be overweight or obese by 2030 with approximately 96% of Mexican-American men affected. This would result in one of every six health care dollars spent in total direct health care costs paying for overweight and obesity-related costs."

The researchers conducted projection analyses based on data collected over the past three decades from nationally representative surveys. Their projections illustrate the potential burden of the U.S. obesity epidemic if current trends continue. "Our analysis also shows that over time heavy Americans become heavier," says May A. Beydoun, a former postdoctoral research fellow at the Johns Hopkins Bloomberg School of Public Health.

"The health care costs attributable to obesity and overweight are expected to more than double every decade. This would account for 15 to 17 percent of total health care costs spent," Wang says. "Due to the assumptions we made and the limitations of the available data, these figures are likely an underestimation of the true financial impact."

The authors warned that obesity has become a public health crisis in the U.S. Timely, dramatic and effective development and implementation of corrective programs and policies are needed to avoid the otherwise inevitable health and societal consequences implied by their projections.

If current trends continue, the researchers say that the U.S. Department of Health and Human Services will not meet its Healthy People 2010 initiative to increase the proportion of adults who are at a healthy weight and to reduce the proportion of adults who are obese.

 

DIETS - Why They Don't Work

1. OLD hABITS ARE HARD TO BREAK - Get Dieting tips

Any expert who has studied dieting will tell you, for the most part, when we want to lose weight we go for the diet program that looks most promising and we can normally lose that 5 to 10 lbs, only to return to our same or higher weight in just a few months time. This cycle is often called the Yo-Yo-Diet. There is a very good reason why our body regains the weight. In dieting, we do  not eat the way we plan on eating for the rest of our lives. We have NOT CHANGED our LIFESTYLE regarding food. We still revert to using our old eating habits, shopping habits and social behaviors that we have always known. This is who we are, what we have learned and habits we have developed throughout our lifetime. We have been programmed and influenced to operate in such a fashion to satisfy our every whim, providing us with immediate gratification and extra pounds. The good news is, we have powerful self-help tools available to help us replace our old views and habits with new positive ones. Bright Images Weight Loss Programs also provide support by helping us to eat in moderation. We also must learn to change our daily habits to reflect healthier choices. These programs are helping us to change our views and think differently about food, as we start to shop with our health in mind. Using these programs with other support tools, we can learn to satisfy our palate and our hunger, while developing a healthier quality of life as a lifestyle change.

2. YO-YO DIETS Can lower your immune system

Researchers now believe they have found a link between “Yo-Yo Diets” and immune system dysfunction, & that they contribute to a weaker Immune System, according to study published in the Journal of the American Dietetic Association. In this study they found that the more times a woman dieted to lose weight, while maintaining the same weight over a long period, exhibited a greater decrease in her immune system function. Researchers interviewed 114 healthy overweight women about their body weight and weight loss over the previous 20 years. The results showed that women who see-sawed between losing weight and gaining weight, a number of times, had a decrease in their “Natural Killer Cells” (NK cells) activity, by about 1/3.  Just the opposite finding was true for women who maintained the same weight for 5 years or more, they had 40% more natural killer cell activity and lived healthier. These NK cells are vital to maintaining a healthy immune system. A decrease in NK cells has also been associated with increased incidence of cancer as well as an increased susceptibility to colds and infections. This study raises questions about the pros and cons of the normal dieting cycle of losing weight, and then not  being able to maintain it.  It is recommended that overweight people lose weight in a more sensible fashion by eating a nutritionally balanced diet everyday and exercising (1 hour per day). This is why it is so important to use all of the available tools at our disposal to assist us through a sensible program of weight loss and maintenance. Bright Images Weight Loss Programs HEALTHY DIETING PROGRAMS. Built to provide you with healthy thoughts, images and help in changing eating habits in your daily routine. Developed to make an  impossible task, a regular part of your everyday living, providing you the building blocks for a healthier lifestyle through the development of new ideas  regarding your nutritional habits.

3. lIFETIME OF PROGRAMMING

Who we are today represents a lifetime of conditioning and programming by our 5 senses, all stored neatly in our subconscious mind, ready for use throughout our lifetime.  We have recorded everything around us, everything we have seen, heard, smelled, touched and felt. This of course includes everything we have seen on TV and in advertising, which may not be in our best interest.  Much of this over-advertised visual programming has caused a negative effect in our ability to make positive changes in our lives and in turn we feel defeated and give up. We have all been subjected to certain adverse conditioning; to shop, eat and socialize in such a way that it is having an adverse effect in our ability to stay healthy and fit. As a Nation, we are becoming increasingly overweight year after year. We try to make alternate healthy changes in our lives, but find ourselves struggling because we are faced with our negative programming that still exists.

“A Good Solution for Today’s World”
Fortunately for us technology exists, like the powerful Bright Images Weight Loss Programs, to help us overcome and replace our old habits with new views, ideas and images regarding the importance of a healthy lifestyle. Today, we use these powerful self-help tootools to neutralize and replace our old programming with a steady stream of concentrated POSITIVE IMAGES about our self and how we view food. The ability of these new images and attitudes that produce results that help us to stay fit and live a healthy lifestyle will amaze you. This process happens automatically, while listening to your Bright Images music program in the background. You may even be surprised when you find yourself shopping differently in the store, eating less, eating differently, using less salt on your food and feeling better about yourself as you develop a healthier lifestyle.  We have all heard, “you are what you eat” and “you are what you think”.   When we subject ourselves to concentrated streams of positive thought patterns, “developed in our best interests”, we may be rather surprised to find ourselves with a new attitude about food and our ability to change old habits. This pleasant surprise will be revealed in our ability to lose those excess pounds as we learn to live a healthier, happier lifestyle, steadily replacing old stored data (the bad habits) with new ideas and images about our nutritional needs. This can simply and easily be accomplished by just continuing to play our favorite self-help program in the background as a daily routine.

4. RATE OF CHANGE - How Long Does It Take?

The rate (the amount of time in hours or days) at which these life changing events begin to take place in each of us will be in direct proportion to the amount of previously recorded information that we have stored in these same files within our memory bank. This means that even if you have many years of bad eating habits stored in your brain, to the extent that you are extremely overweight, there is technology available, to help you reach your specific goals. Whether you see results in a few hours, a few days or a few months will depend on the steps you take following your purchase. Here are a few simple rules to follow, to successfully reach your goals quickly. We like to call them our “Quick Start Guide” for quick results when used with the Bright Images Self-Help Programs.

5. Quick Start Guide - Fast Track Guide for Quick Results

1. First, you need to make serious, conscious verbal decisions that you do want to lose weight and become a healthier person. This statement may seem trivial, but experts tell us it is required to begin. If you do not consciously want to make changes in your life, they will not happen. You need to acknowledge that you currently do not have the best eating habits, social habits or shopping habits. Then, make a conscious decision to become a healthier person, able to act upon your positive changes for a healthy lifestyle..

How many different locations can I play a tape, CD or mp3 file today, including the computer?

Do I need to purchase another CD player or mp3 player so that while I am driving, eating, walking, sleeping or exercising I can be optimizing  my hours of use, my “program listening time” ?

Are all of the players I own capable of playing in auto-reverse or continuous play mode?

3. Ask yourself these questions ...     


Can I now play my self-help programs in these follow locations?


In the car while I am traveling.

In the kitchen.

In the bedroom while relaxing or sleeping.

While I am being entertained and watching TV.

While out doing my shopping.

During my daily exercise routine

While I am at home, work or play, Set-Up your Player to be Automatic for Best Result.

Be sure to include your computer as another CD player &/or mp3 player in your available list for clocking in your hours of use. Remember our goal is to replace old habits with new positive habits for a lifestyle change. This is accomplished by accumulating hours of continued use.  For best results, alter your immediate environment to maximize your playing usage time and play them during the day and night as background music only. Soon you will be experiencing positive change while conducting your normal daily activities. Really, you do not need to consciously listen to these Self-Help Programs They are designed to be used in the background while you are doing something else. Yes, they sound great and we know you love the music, the water scenario and the way the birds fly around you in 3D audio. These features do make Bright Images Programs very entertaining and easy to listen too. But just remember to set-up your environment to play them as often as you can and continuously for faster results, automatically.  

4. Always set your tape, CD, computer or mp3 player for auto-repeat & continuous use play mode.
Just make it a habit to play your programs in the background as much as you can and you will begin replacing your old bad habits with new ideas and images for a lifetime of healthy living.  Make every attempt to play your mp3 player, walkman or stereo while working, and while you are on the go.

5. The Goal is to make a life changing process as simple, painless and quick as possible.
To do that you will need to subject yourself to this unique program material for as many hours of the day as possible. Once you have set-up your car, home and office to play your programs during your regular daily activities, you will quickly and automatically be begin to receive rewards that will last you a lifetime.


10 TIPS TO SUCCESSFUL WEIGHT LOSS



1. assess your lifestyle for change

Look at your current eating habits. Remember your current habits, how you shop, what you buy and how you eat today. They are like that because “outside influences” have had an effect on you in just that way.  Advertisers, our peers, people around us and the reduced time we give ourselves to eat, all have a great influence on our present lifestyles and our relationship to eating. Become aware of your present eating habits. What foods are you buying and eating now?  Identify the foods that are not healthy and find alternative foods that are healthy. 

Ask yourself these following questions and determine your current eating habits and identify them.

Do you eat because you are bored, sad, or happy?

Do you snack in front of the TV without even giving it much thought?

Are most of your meals eaten at home or in restaurants?

Do you like to cook?

How often do you cook?

How often do you grocery shop?

Do you skip breakfast or lunch, then over eat later in the day?

Do you crave sweets?

Are your favorite foods high in fat, salt or sugar?

Are there food you won't give up?

Your answers will speak for themselves. Make note of them and make goals so that you can develop new habits for yourself. All of us can do better at choosing more nutritional, healthy foods and that is exactly what the Bright Images Programs can help you accomplish. They have proven to be excellent support tools, producing new vivid pictures in your mind, images of you living a significantly healthier lifestyle. You will begin to feel more excited about your new views regarding food. This new relationship will affect your mind, body and spirit and bring about change toward a positive lifestyle of healthy shopping, eating and socializing.

2. SHOP FOR your HEALTH -
     EAT A VARIETY OF NUTRIENT-RICH FOODS

You should expect to become a product of a new way of shopping and the way in which you view food. Knowing that no single food will supply the 40 different nutrients you require for good nutrition, the key here is to develop new shopping habits to reflect a balance between the major food groups, nutritionally. By only purchasing whole-grains breads & cereal, low fat dairy products, high protein-low fat meats & fish, lots of fruits and vegetables, you are on your way to enjoying a healthier lifestyle. Try to stay away from processed foods all together. They are filled with many things you do not want, like sugar, processed foods (nutrients taken out), preservatives, additives, fillers and dyes, basically, things your body does not need.

Surveys continue to show that Americans are choosing to eat unhealthy foods, with a trend toward convenience foods that have adverse affects on the lives of our children. Not only do we need to shop differently for ourselves and our family, we also to need eat differently when we are socializing. This process will become increasingly easier when you use your self-help weight loss program and other support tools that you have discovered to help you develop new habits for a healthier lifestyle.

3. balance your intake with exercise



According to the CDC and most everyone else, a healthy body consists of a balance of; eating nutritionally and participating in a regular exercise program. Assistance to both are available by using the Self-Help Programs from Bright Images, “Weight Loss” is about nutrition and “Bright Images Fitness & Exercise” is about getting into exercise. They don’t cost much and they can be used just about anywhere at any time for lasting effects.

This is a 3 Step Process:

STEP ONE, is the “Bright Images Weight Loss Program" . This program is designed to help you reach your desired weight. You will find yourself developing better nutrition habits, eating smarter, properly and replacing old routines with new positive healthy habits. The process involves providing many thousands of positive new thoughts, ideas and visions of yourself. This program can be your first step to a new beginning in a journey to develop long term healthy lifestyle changes for a prosperous future.



STEP TWO, is “Bright Images Fitness & Exercise”. This Program was created to help you develop a regular Fitness and Exercise Program as part of your normal daily activities in your life. Helping you get involved with your own regular exercise program to burn off those extra calories is much easier when you are excited about being fit and active for your improved health. The importance of staying with your exercise program is very crucial to any successful physical exercise program, but one of the most difficult to achieve. Be sure to use all available tools to assist you in reaching your health and fitness goals.



STEP THREE, is “Bright Images Weight Control & Maintenance” Program. Developed specifically to help you stay at your desire weight once achieved. A great tool for maintaining all of the good habits you have developed using the Weight Loss and Fitness & Exercise Programs. By reinforcing these learned new concepts, ideas and belief structures, you now have the confidence required to maintain your desired weight, it is now a reality. NO MORE YO-YO-DIETS. You will continue to think better about food and your body. You will continue to shop better, eat nutritionally rich foods and get your daily exercise. The best part is, this happens automatically by just playing your tape, CD or mp3 Bright Images Programs. Just play them in the background and you will begin to notice results over a short period of time. Keep in mind, Bright Images has two powerful tools to help you get involved in your regular exercise program. There is of course the popular “Fitness & Exercise” Program  and the “Workout – Body Toning” Program, to receive an extra degree of support you may be missing. It is very important for everyone to eat right and to be get excited about toning up their bodies with physical exercise. The ability to develop good exercise habits on a regular basis is paramount to living a balanced life. Become that happier, healthier and live longer with a balanced new healthy lifestyle.

4. Don't skip meals - eat regular meals

Experts tell us to be sure to eat breakfast and not to skip meals, as this can lead to out-of-control hunger, consuming convenience foods and overeating. When we put off eating regular meals, our hunger overwhelms our common sense and we forget to eat well balanced nutritional foods. Eat right and make it a point to eat regular meals to keep a stable metabolism. To curb your hunger try to snack on fruits or portioned healthy snacks.

 

5. AVOID CERTAIN FOODS - MONITOR YOURSELF

Experts tell us that if you are 50 lbs or more overweight, you should consult your doctor to monitor your health, and plan a program of success. Be sure to commit to a course of action for yourself, not just for others. Make your goals realistic, using smaller steps and focusing on making a lifestyle change. Know what to look for when you shop, read the nutritional facts labels. Monitor what you eat, look for the most nutritional foods you can find and avoid the foods that can harm your body, like foods high in fat, salt & sugar. Avoid fried food completely. If you have identified your favorite foods as being high in fat, salt and sugar then begin to monitor your intake of these foods by limiting your portions. Eat these foods in moderation by controlling the amounts you eat and how often you eat them. Begin to replace these specific foods by substitution, making healthy alternatives that you also like. Identify the major sources of the ingredients in your daily diet so that you can make healthy changes that are also pleasing to your palette.
Remember you are going to start shopping and eating differently by developing new healthy habits. This should include; low fat meats, skinless chicken, low fat dairy products and lots of fruits and veggies. By comparison, we are looking to reduce and eliminate, where possible, foods that are high in fat content, sugar and salt. When eating out, think healthy. Try ordering ½ portions or share a meal with a friend, rather than eating more than you should. Eat in moderation, only eat when you are hungry and choose foods that will provide you with a balance and variety vital to your good health.

6. MAKE YOUR CHANGES GRADUALLY

Begin with a goal to become a healthier person, not just to lose weight. Even though you want to lose weight and keep it off, this will only happen if you are determined to change your present habits and how you feel about the food you eat. As you identify your habits, make positive changes and learn the importance of good nutrition for better health and longevity, you can gradually begin the process of changing to a healthy lifestyle. There are no quick fixes or cures for being overweight, but there are solutions available to change your lifestyle. You can become a more health conscious individual; like exercising and burning off stored calories. By making these lifestyle changes gradually, you can steadily make progress and change your current views, ideas, habits and patterns that will last you a lifetime.

7. TIPS FOR DINNING OUT

• Frequent restaurants that you have identified as having healthier choices. To find one  in    your area, try using, HealthyDiningFinder.com
• Order your Salad dressings and other sauces on the side, so you can control how much    to add.
• When you order grilled fish or vegetables, ask that they be “prepared light”, with little    butter or oil.
• When ordering pasta dishes, always look for “tomato-base sauces” rather than     cream   based sauces, they will be much lower in fat and  calories and they will also count      as a vegetable.
• Drink water, unsweetened tea or coffee. Avoiding drinking soda or alcoholic beverages   whenever possible to save a considerable amount of calories each day.
• Soups are great, served as an appetizer or just a meal replacement. Keep in mind    that cream-based soups are higher in fat and calories than most other soups. Soups are    usually low in calories and will fill you up, so you eat less.
• A Baked Potato can be ordered with salsa instead of sour cream, butter or bacon. Salsa is    very low in calories and is a healthy, spicy alternate condiment.
• Stop eating when you are full; listen to what your body is trying to tell you.
• To eat less, order an appetizer or a salad for your meal.
• When ordering sandwiches, ask for WHOLE GRAIN breads only and use MUSTARD rather    than mayonnaise or special sauces.
• When choosing side dishes, opt for a baked potato or steamed vegetables and skip the    fries.
• Look for items that are baked, grilled, broiled, poached or steamed, as they will contain    less fat and calories.
• Don’t be afraid to ask your waiter for low-calories or low-fat preparation of a menu item.
• Select entrees with fruit and vegetables as key ingredients, which offer flavor, fiber,    vitamins and minerals for your body.
• Desserts, opt for something that is low-fat, like sorbet, fresh berries or any fruit dish.

8. TAKE TIME TO EAT - CHEW YOUR FOOD

Digestion begins in the mouth. Take the time to chew your food into smaller particles, mixing with saliva and enzymes, as this is your key to proper absorption of nutrients for good health. Rushing through a meal is a bad habit left in the past. It actually takes a few minutes for your brain to tell your body when it has had enough food, eating slower can help you get a more accurate reading of what your body really needs. Slowdown, reconnect with the joy of eating again with healthy food and healthy conversation. Get your monies worth, enjoy your food by chewing slowly, savoring every bite and enjoy a healthy, happy and social lifestyle. 

9. AVOID EATING WHEN STRESSED

Eating while stressed causes our digestive and immune systems to be compromised. If you feel stressed or upset, stop eating and take a break before continuing your meal. Try to get yourself into a more relaxed state of mind. Light a candle, play relaxing music and remember to use your Bright Images “Stress Control Program” or consider using the Bright Images “Total Relaxation Program” if you need help calming down. These steps will help you change your immediate state of mind and provide you with a relaxing atmosphere. Take a couple of deep breaths before returning to eat your meal and enjoy your new soothing programs whenever possible to stay relaxed.

10. RETHINK YOUR DRINK

It is common knowledge that to reduce your weight you must take in fewer calories and exercise more to burn off extra calories. According to the CDC, to lose weight of a pound per week, most people would have to cut roughly 500 calories a day. This can be done by reducing the number of calories you consume that are in your food and drink. Research has shown that people unintentionally consume more calories due to their choices and portions. Pay special attention to the type of drink you choose and the size of your drink. By simply substituting whole milk for non-fat, regular soda for diet soda, sweetened drinks for natural favored waters, you will be able to achieve a healthier daily routine consuming far less calories.

Substitute your drinks with healthy alternatives in one day can sufficiently reduce your calorie intake, each day making progress.

• Morning coffee, medium café latte (16oz) w/whole milk, with a small llatte (12oz) & fat    free milk.       SAVE = 140 calories
• Lunch, your 20 oz. Cola, substitute with a diet soda or bottle of   water.      SAVE = 227    calories
• Afternoon Break, sweetened Lemon Iced Tea with Sparking    Water w/ natural, non sweetened flavor.    
   SAVE = 180 calories
   At dinnertime, A 12oz. ginger ale with water & a slice of  lemon,    lime or splash of fruit  juice.    SAVE = 124 calories

In this example, the total calories that are NOT CONSUMED ....
--> TOTAL CALORIES SAVED in one day = 671 Calories.

You can see from this example, a person can achieve the CDC’s suggested calorie reduction of 500 calories a day to lose a pound a week by simply making a different beverage choice. Read the label and avoid drinks with sugar sweetener like; high-fructose corn syrup, corn syrup, honey, fructose, sucrose or dextrose, as they add calories. Ask for non-fat or low fat milk, pick smaller sizes and seek out beverages that are both satisfying and good for you. Look for the many new nutritional drinks coming out that are both good for you, nutritious and have a satisfying good taste.


TOOLS - TO ASSIST WEIGHT LOSS




1. PLAY YOUR BRIGHT IMAGES PROGRAMS

• The best course of action to lose weight permanently is to change the way we    currently   think about food, how we shop, eat and socialize around food. To make these lifestyle   changes permanent, we need to change our habits, our course and    direction in each of   these areas.
• Following the steps outline above in the “QUICK START GUIDE”. Set-up a system that will   enable you to listen to your Bright Images program for quick results and you will begin to   notice your eating habits changing for better health. By playing your Weight Loss Program   daily, as much as possible during the day and evening hours, you will be providing the   catalyst you may have been missing in your  routine. Having a positive nutritional mind set,   with new thoughts, ideas and habits developing into a new daily routine of better health,   will provide a steady course for eating better as a lifestyle, not just as a diet.

2. FOOD DIARY

Tracking what you eat can provide a valuable list of the foods that are currently in your planned diet. With a good written log of the foods you are currently eating on a weekly basis, you can determine if your calorie intake is on target and if your food choices are the most nutritional choices. Identify each item on your list and look for better foods that you can easily substitute that contain less fat and calories in an improved healthy diet.

3. USE THE FOOD PYRAMID AS A GUIDE

It may have been a while, many years I suspect for most of us, since we have looked at the Government Food Pyramid Guide. It would be in our best interest now, to take fresh look at how we should view food. One of the main factors in determining how we’ve became overweight is the way we shop for ourselves. We may need to learn to shop differently, with our nutritional needs in mind, following established food guidelines. As we learn what is best for our nutritional needs, we will also learn better shopping habits and how to prepare our foods with less fat.

• Make smart choices from each of the Food Groups, (from left to right)

 Grains; choose WHOLE GRAINS, 3 oz. daily.
 Vegetables; eat more dark green & orange veggies and more dry beans &     peas.
 Fruits; eat a variety of fruits, 1st choice always pick fresh, then     frozen, canned or dried.
 Milk; choose low-fat or fat-free dairy products.
 Meat & Beans; choose low-fat, lean cuts of meat & poultry. Bake, broil or     grill your meats. Eat your chicken without the skin.


• Find a balance between your food intake and your physical activity. Plan on getting into a   good exercise program.
• Be smart and get the most nutrition out of their calories that you provide for yourself.
• Stay within your daily calorie needs, choose the best foods and beverages that are low in   fat & low in calories.

4. READ THE FOOD LABELS - Nutrition Facts


Food labels are required by the FDA so consumers will have nutritional facts about the foods they are thinking of purchasing or eating.

• Make it a point to read the food labels and purchase    only foods that are nutritious.  Labels are provided so    you will be aware of your nutrition intake per serving, so    that you can monitor your food intake and balance your    diet.
• Look for foods labeled Low in Fat & Low Sodium, but    ones that are High in Fiber & High Protein to maintain    your current weight.
• The recommended daily intake below is to provide    nutrition for an average person in order for them to    maintain their current weight ONLY.
• In order to lose weight, you have to reduce your intake    below these recommended levels and be actively    involved in a daily exercise program to burn those extra    stored calories.
• The FDA recommends your total daily intake should not    be more than the following to keep your current    weight    ONLY.
• To lose weight your intake must be less than what is     shown here.

 Fat   (not more than) 69 gm, daily
 Cholesterol   (not more than) 300 mg, daily
 Sodium   (not more than) 1100 mg to 3300 mg max., daily
 Carbohydrates   (not more than) 344 gm, daily
 Protein   (not more than) 68 gm, daily

5. USE STAIRS & EXERCISE WHENEVER YOU CAN

Whenever possible, use the stairs and not the elevator. Doing so will provide you with a moderate cardiovascular workout, just as your doctor has been recommending. Burn calories whenever you can and as often as you can. Several small steps can add up to your total daily fitness program. Health professionals tell us to exercise at least one hour per day, at some type of cardiovascular workout to burn extra calories and stay healthy. Exercise machines, treadmills, bicycling, running, jogging and anything you can do to get your heart moving are essential!! Don’t miss an opportunity to stay healthy.

6. VISIT YOUR LOCAL FARMERS MARKET

Make it a point to enjoy going out and to visit your local farmers market whenever you can. Not only are you supporting your local economy and getting a little exercise, most local farmers also use organic methods to maintain their crops. Food samples are usually available, so you can taste the many fresh picked fruits on display and have an enjoyable time.

7. EXERCISE - Join A Gym

Any weight loss program will require you to be actively involved in some sort of physical exercise program. Remember you are trying to burn off extra calories so you have to make a point to do your daily exercise workout. At the site, http://www.fitness.gov, we are reminded we need at least 30 minutes of moderate activity just to stay fit. So, in order to lose weight we are looking at a one hour a day workout to burn those extra calories. Bright Images as two very good programs available to assist you in developing good exercise habits. The “Fitness & Exercise Program” is very helpful in structuring regular habits of physical exercise to achieve a long, healthy life that you can be proud of. Also consider the Bright Image “Workout – Body Toning Program”, as it works on developing regular exercise routines using mental imagery, consistent conditioning and motivation. And it specifically works to create a total mind and body relationship, mentally working to aid in your body’s development. You will be thinking about exercise more and wanting to get back into shape. Another helpful tool is the buddy system, exercise regularly with a friend. These methods have proven to be very helpful, either at your local gym or jogging around the park, exercising with a friend makes your routine more enjoyable and rewarding.

8. REMEMBER WHAT WORKS

Experts tell us that a successful weight loss program involves certain lifestyle changes, not just a diet change.
 Monitor your intake of nutritious     foods & non-nutritious foods in     your diet.
 Avoid certain foods that are high in     fat, calories & sugars.
 Pick foods that are high in fiber and     low in fat content. Fruits,     vegetables & whole grains.
 Be active in a regular exercise     program to burn off those extra     calories.
 Make changes in your past     shopping, eating habits and social     habits for health.
 Reduce your stress, frustration and anxiety, stay balanced to live longer.
 Be sure to use your helpful tools, like the Bright Images Self-Help Programs for that     extra mental support group.

9. APPETITE CONTROL - FACTS, TIPS & TOOLS

Weight loss and hunger are a fact of life, but certain foods will suppress your appetite better than others. Identify with these good foods to aid in appetite control. Gratify true hunger with the most satisfying foods that are high in bulk (fiber) and low calories. Research shows that the best foods for satisfying hunger are also more nutritious, low in fat and are high in fiber.

Here is a list of the best food to satisfy hunger.

Apples
The best appetite suppressant, nutritious, low calorie, bulky fibers that fill you up.
Water
Drink 8 oz. of water and wait 10 minutes when you first start feeling hungry.
Organic Chicken broth
One qt. is only 20 calories but will satisfy your hunger & you will feel full.
Green Vegetables
Lettuces, cabbages, bok choy. These are great foods because of their nutritional value to your body and their calories are used up during the digestion process. They are considered free foods.
Pine Nuts
Their fatty acid trigger the release of cholecystokinin hormone that suppresses your appetite.
Pickle for Weight Loss
Are all natural and have no artificial food coloring or flavoring and they are very low in calories.
Fiber tablets
Use with them with plenty of water before a meal can turn off your hunger.
Simple Physical Exercise
Will also delay your hunger, as your body releases stored body fat back into blood sugar.
Vinegar for Weight Loss
Studies show subjects that took 1 ½ tbs. of apple cider vinegar ate 200 fewer calories at the next meal.
Spices
Like capsaicin in hot peppers, revs up the metabolism, helping to burn more calories. One study showed that subjects who ate sauces rich in capsaicin ate 200 fewer calories than subjects who did not.
Nibble
Research shows that it is better to eat 5 or 6 small nutritious meals daily instead of the usual 3 meals.
Green Tea
New studies show that green tea helps to burn off calories.
Avoiding refined carbohydrates, Drinking lots of water, Moderate protected exposure to natural sunlight, all help to reduce hunger.


10. ACUPUNCTURE FOR WEIGHT LOSS

Traditional Chinese Acupuncture Medicine dates back 5,000 years, and uses strategic energy points on the body to promote healing, alleviate pain, calm spasms and generally encouraging good health. Today acupuncture is used as a helpful tool in balancing the energies in your body, to reduce stress, aid in the body’s healing from the strain of exercise and aiding relaxation. Treatment begins with an interview to identify the patient’s lifestyle and current needs. Armed with this information, a treatment protocol of the Microsystems body points are mapped to correspond with the various organs and energy fields of the body. Weight Loss treatment usually involves both ear points, with needles kept in place for around 30 to 45 minutes. At these points, endorphins are released and your metabolism is stimulated to circulate energy throughout the body and calm the nervous system. Often, ear tacks with adhesive are placed in these same spots to continue stimulation in between treatments. When a patient feels the urge to eat, they apply mild pressure to the tacks. If overeating is severe, treatment may be every day for 3 to 5 days as required. On the average, booster treatments will continue four times a year, due to the changes in the seasons.

As in any treatment programs for weight loss, you must include a commitment to make permanent lifestyles changes.

Nutritional counseling for your dietary needs, know what bad habit you may have so you can work on them.

Regular exercise in a program to burn calories.

Use all the available tools at your disposal to stay on track, including your Bright Images Programs to replace old habits and views regarding food with a new positive lifestyle of nutrition for better health.

Maintain a diet that is high in fiber, low in fat, moderate amounts of low-density carbohydrates and low fat protein works.



TOOLS, SUPPORT AND RESOURCES

There many local resources available in almost everyone’s area, for additional support during your weight loss period of establishing good food habits, shopping habits and social eating habits as a lifestyle.

1. Weight Watchers

Has been around for the last 45 years, providing a good local support group with regular local meetings in most areas. Shown to be a valuable tool providing various support programs to lose weight and keep it off. You can find a local meeting place near you by following the link and add your zip code. www.weightwatchers.com

2. Jenny Craig Programs

Are known for three areas of interest; www.jennycraig.com
Food, control portions and learning healthy eating habits.
Body, encouraged to increase your physical activity that is best suited to you
Mind, they help you stay motivated in a program.

3. Overeaters Anonymous

Is a popular program for those who suffer from compulsive, over eating problems. They provide a fellowship path to recovery using a 12 step type program designed for compulsive eaters. Their worldwide fellowship has solutions to the problems arising from compulsive eating disorders. No dues or fees for membership. www.overeatersanonymous.org

4. Food Addicts Anonymous

Another great resource for local meetings which offers many helpful tools, literature, food guides and support to anyone that has identified them self as overweight and requires support. They offer meeting, online meeting, phone meeting and a variety of resources. www.foodaddictsanonymous.org

5. Nutrisystem

Have several programs to pick from, a 28 day menu to order and receive foods. You learn to eat and live healthier by supplements and fiber intake, mixing the Nutrisystem food with fresh produce, dairy and water. In tracking your progress they offer a good support system. www.nutrisystem.com

6. Spark People

Offers a great online support group that is totally free. Learn good nutrition, recipes, numerous meal charts, post your progress and photos. They also provide blog of events, speaker and daily reminders for you to exercise, based on your profile established. www.sparkpeople.com

7. TOPS

Take-Off Pounds Sensibly provides a valuable source of information, online chat with other members, local news, meetings and speaker events. Cost of membership is $24 a year. Your local chapter can be found on their web site with your zip code, look for “find a local chapter”. www.tops.org

8. Slim-Fast

They are OK, but you don’t get a lot of variety of food. You buy their shakes and bars, about $40/wk. Their approach is to replace, sensibly dine, and snack properly with their foods. www.slim-fast.com

9. ediet.com

Touted as the best online diet program like many, offers a peer-group chat rooms and personal advice from registered nutritional counselors. Lots of good information at their site to help you get into a weight loss program. They do provide good nutritional advice, much like we have provided here at the Bright Images Self-Help Center. www.ediet.com
10. Dean Ornish Diet, originally developed for people trying to avoid heart disease. It is a low-fat diet that is semi-vegetarian in nature. Recommending foods like beans, fruits, grains & vegetables until you are full, all others in moderation, which does make good sense. www.fatfree.com

11. Weight Loss Wars

Very interesting and helpful site promoting a competitive spirit in dieting using, accountability and motivation to achieve your weight loss goals. To participate and have fun in a competition, (Business, Family & Friend or Partner/Spouse) there is a onetime fee of $9.95. Let the games begin. www.weightlosswars.com

12. Other Local Resources, can be found by these search engines using your zip code or local city name are; www.Yellowbook.com, www.SuperPages.com or in www.google.com put in gym buddies and your zip code to see a list.

NOTE:
We welcome and encourage your comments, questions and testimonials. Please send your personal contributions for consideration and posting. Perhaps others may benefit from your comments, questions and personal experience, in reaching their self improvement goals.     Send your comments here.