Hi,

I have dieted so many times, I've never followed a specific program like the atkins or zone. Mainly through calorie control and exercise. Now i've put the weight back on, well nearly all of it. I am 210 lbs and want to lose about 60-80lbs. I have a long 'weigh' to go, but I hope to get some support to really make me do it this time.

I am finding it difficult to resist snacking at the moment, I have been trying to eat, 3 meals a day but sometimes its too much for me. I was told by my doctor that I'm putting on weight due to not eating enough in the day and then eating when I finish work, so I must eat 3meals a day or 6 small meals.

I have a wild sweet tooth and I'm wondering if anyone has lost alot of weight, who is in the same situation as me. I make sure I exercise for at least 20mins a day. My job is very physical, I do alot of heavy lifting and carrying, rushing around. I also walk everywhere, but I get urges to snack late at night! help please! I have a degree of self control but sometimes it just goes out the window!

Your doctor is right, try eating small meals evenly spread throughout the day. It helps to keep your body "level" (it reduces spikes in blood sugar/metabolism/energy), and reduces the urge to over eat in the evening.

I am completely with you on the sweet tooth. It's very hard to satisfy a sweet tooth with raisins.

Here are a few tips that helped me and that I used to help my clients...

*First make sure you figure out the right amount of calories for you. You can't get far if you don't know what your body needs. (google Harris Benedict equation) - work the equation, multiply answer by your activity level, then subtract 500 calories or 20% - this will give you the range you need to eat in order to lose weight, and be able to keep it off. (P.S. - I highly recommend you stay away from the 1200 calorie a day trap)

*When it comes to sweets, cautiously keep a bit around. The Weight Watchers frozen desserts work well b/c they are prepackaged for portion control and reduced fat/cal but still taste pretty good. Also, if you must have an emergency treat stashed in the pantry, put it wayyyy up high so you have to actually get a chair, climb up there, and move stuff to get to it. Making it a multi-step process will ensure that you can't just grab it in a moment of weakness, you really have to think about it. Keep in mind those ideas are only if you have the self control not to over indulge, some people work better with absolutely none around, while some need just a bit to keep from going crazy and buying a whole bag of candy bars the next time they go to the store.

*Never, ever, ever go to the store hungry. Trust me on that one. A little mental trick - while you are at the store, imagine that everyone is looking at your cart. What do they see? Just another overweight person buying junk, or do they see someone trying to improve themselves buying healthy food? Can you be proud of all the items you are putting on the counter? If you ran into someone you know that knows you are trying to lose weight, would the food in your cart reflect that, or would you be embarassed at the lack of good choices in your cart?

*Drink more water. Not fifteen diet sodas a day, not chocolate covered water. Water.

*If you must go to a fast food joint (let's face it, it's sometimes just the reality of things), choose wisely. Get the grilled chicken sandwich, iced tea instead of soda, and a side salad (with low fat dressing) instead of fries. Wendy's is very good in this regard, you can choose a salad, baked Lay's or a small baked potato instead of fries for no extra charge on your combo. Also, check around on their websites, most of the big chains have their nutritional info online now. You would be amazed at some of it - a sausage, egg, and cheese biscuit from Jack in the Box? - 740 calories! Seriously. They're good, but not that good.

*Get enough sleep. Your body just functions better that way, including losing weight.