Help your diet become a long-term lifestyle change with these tips.
All too often we start out with grand intentions—“I'm going to lose
weight and eat better (this time will be different, I swear!)”—only to
revert back to our old eating habits within a week or two. So how
can you give your desire to eat healthy and lose weight some
sticking power? Try these five tips to help turn your weight-loss
plan into a strategy for healthy eating for the long haul.
—Lisa D’Agrosa, M.S., R.D.
1. Don’t Give Up Your Favorite Foods 
You shouldn’t have to say goodbye to your favorite foods. In fact,
having a small treat may help you stick to your diet. Research in
the Journal of the American Dietetic Association found that a small
daily treat didn’t sabotage weight-loss efforts. Your favorite foods
can fit into any diet if you find clever ways to incorporate them (in a
diet-friendly way). One way to do this is to make lower-calorie
versions of foods like French fries and brownies. Another trick is to
be mindful of your serving sizes when it comes to more indulgent
foods. Love pasta? Try adding vegetables to bulk up your serving
instead of doubling up on pasta. Of course your diet should be full
of mostly healthy foods like fruits and vegetables, lean proteins and
whole grains—but make room for some of your favorite, more
indulgent foods too.
2. Eat Foods That Keep You Satisfied 
If you feel hungry all the time, it’s going to be hard to stick with a
healthy-eating plan. Research shows that when you’re hungrier,
you’re more likely to eat too fast at your next meal. Eating too
quickly can lead to consuming extra calories because your body
doesn’t have time to register feeling full. While portion control is
super-important for losing weight (and keeping it off), you shouldn’t
hear your tummy grumbling all day long. Two nutrients that help
keep you full: protein and fiber. Good protein sources include plain
Greek yogurt, chicken breast, tuna, tofu and almonds. And to get
more fiber, munch on whole fruits and vegetables. Not only is
produce high in fiber, but it’s also generally low in calories. That
makes it filling and diet-friendly—just what you’re looking for when
you’re trying to lose weight and keep it off.
3. Start with Small Changes 
There’s no need for dramatic shake-ups, like eliminating whole food
groups. It’s better to start with tiny diet tweaks if you want them to
become permanent changes. According to Brian Wansink, Ph.D.,
EatingWell advisor and professor of marketing at Cornell University,
"Making small, consistent changes fits more easily into people’s
routines [than radically altering your diet]." Think of doable things,
like packing a wholesome afternoon snack, such as carrots and
hummus or an apple, instead of hitting the vending machine. Small
changes add up and can help you make healthier eating a way of
life, rather than relying on short-term crash dieting.
4. Don’t Try to Be Perfect 
We often have grand ideas about implementing a new diet—like the
promises you make yourself about eliminating sugar, never taking
from the breadbasket or always having vegetables at dinner.
Instead of trying to be perfect, be realistic. Make your eating plan
one that you can actually stick to. You don’t have to eat perfectly to
lose weight; you just have to eat well. Set a goal for the week, like
adding a serving of vegetables to dinner, or packing a healthy lunch
one or two days—and go easy on yourself if you slip up. Eating
indulgences are bound to happen. And when they do…
5. Get Right Back on Track 
If you have a diet slip-up and go overboard on chocolate or
pizza—don’t beat yourself up! Just get back on track again as
quickly as possible. Remember that one meal doesn’t undo all of
your healthy efforts—but when you give up your diet entirely
because of one slip-up, that’s when the weight can start to creep
back on. If you have a minor setback, understand that it’s one small
blip on the radar. Get right back to your healthy eating habits and
right back on track for long-term success.
(Source:http://www.eatingwell.com/nutrition_...rc=nwewd052615)
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on your marathon 
We each wish our bodies were able to achieve that. Maybe some day Renee & I will see a marathon that fits within our physical problems to share the enjoyment u had 
our gardens & crops needed it. I hope it gets rid of some of the ant hills in our yard... The granules & Sevin we sprayed hasn't killed them 
Qvc has a Today's Special with a electric flying bug killer for a acre that Dh had me order 2 today, a show host that presented it has a farm w cows, sheep & horses & bought it last year @ the normal price & said his barn & yard is free of flies, mosquitos, stink bugs & wasps/hornets now. So I hope it works well for me w our home & our 20 acres of woods, I read good reviews on Amazon about it. I hate wearing bug spray in my garden & trying to enjoy being outdoors.
