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Experts offer summer slimming tips to lose 10 pounds

USA Today, July 14, 2011

If you'd like to lose 10 pounds or more this summer, check out these 20 tips. USA TODAY's Nanci Hellmich asked three nutrition experts for their best advice on losing weight this summer and keeping it off for good.

Keith Ayoob, a registered dietitian at the Albert Einstein College of Medicine in New York and a blogger at offers these ideas:

  • Get rid of beverage calories. Stick with fat-free or 1% milk, and eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Replace juice with whole fruit. You'll get more nutrition and fewer calories, ounce for ounce, in the fruit. Plus, the fruit has fiber, which you'll need if you're eating less.
  • Eat plenty of salads. Try to have one every night with dinner, but go lightly on the salad dressing or olive oil.
  • Eat lean protein at each meal, especially breakfast. It'll help keep hunger pangs away for longer so you don't arrive at the next meal starving.
  • Don't pussyfoot around when it comes to exercise. Exercise briskly — whether it's walking, jogging, biking, playing tennis — for at least 30 minutes a day, preferably longer. "It pains me to say this but it's the truth: Some people will need to do it for about an hour daily to really move that needle down the scale," he says.
  • Don't view exercise as a chore but as "me" time. Make it a part of your fun instead of a postponement of fun. Try and exercise when you'd otherwise be sedentary.
  • Keep your expectations real. Aim for a one pound loss every week, two pounds max.

Karen Miller-Kovach, chief scientific officer for Weight Watchers:

  • Prepare for travel delays. Detours, flight delays and traffic jams are a routine part of summer travel. Keep a survival kit handy so that you'll have low-calorie snacks available and your good efforts won't be derailed.
  • Try water aerobics. You'll get a great cardio workout.
  • Bring your own food (BYOF). If you're on the road, stay at places with a kitchenette and use it for most of your meals. You'll eat fewer calories, save money and be able to eat more healthful choices.
  • If you're not weight training already, start now. You'll be toned and stronger by the end of summer, she says. Exercise all the major muscle groups, including the chest, back, shoulders, upper legs, lower legs and arms, so that you'll look better all over, she says. Yoga and Pilates are also good forms of exercise that help with conditioning, strengthening and flexibility.
  • Fill up with low-calorie options at restaurants. "I start meals with a salad with the dressing on the side or a broth-based soup so that by the time the entree comes, I'm not too hungry," Miller-Kovach says.
  • Enlist the help of your spouse, partner or friend. Research shows that couples who lose weight together tend to do well because they benefit from the presence of close, constant support.They help each other through the tough times and acknowledge each other's progress, she says. And they create a better environment for weight control.
  • Enjoy the plenty. Summer means an abundance of straight-from-the-orchard fruit and right-off-the farm vegetables. Strive to fill half your plate with these luscious foods. Plan trips to the farmer's market to get some exercise or, better yet, pick your own at a local farm that offers that option.

Robyn Flipse, a registered dietitian in Bradley Beach, N.J., and co-author of The Wedding Dress Diet:

  • Cut back on your favorite indulgences. Pick one or two high-calorie foods or beverages that you indulge in too much, like ice cream, potato chips, and give them up for the summer.
  • Find three full-fat items in your refrigerator that you use regularly, such as milk, cream cheese, sour cream, yogurt, mayonnaise, salad dressing or coffee creamer, and replace them with reduced or low-fat versions. Replace three white/refined-grain foods in your pantry, such as plain pasta, low-fiber breakfast cereal or crackers, with whole-grain, high-fiber products.
  • Have nuts as a snack. Set the alarm on your cell phone or online calendar to remind you to eat a small handful of nuts around 3 p.m. each day — if you're not allergic to them.
  • Get plenty of shut-eye. Research shows that sleep deprivation increases levels of a hunger hormone and decreases levels of a fullness hormone.
  • Cut back on alcohol. If you drink alcoholic beverages, cut your consumption in half by either drinking less often or a smaller amount each time.
  • Get to know beans. Buy a different variety of canned beans every week, drain and rinse them, and eat them in various meals by the end of the week. "They're full of fiber and protein, both of which keep you satisfied longer between meals.,and when used in place of animal protein can reduce fat and calories in the diet." Flipse says.

USA TODAY reader loses 50 pounds in one year

Chuck Eroshevich, 50, a stock trader in Bradenton, Fla., was inspired to lose weight last summer after he read an article on called "Many Americans clueless of how many calories they do or should eat."

"Reading that article was my 'light-bulb' moment. It was really an inspiration," Eroshevich says.

At 5-foot-9, he weighed 285 pounds. Since then, he has lost 50 pounds and now weighs about 235. His goal is to get down to 180-185.

To get started, he researched how many calories he needed to consume each day based on his age, weight, height and physical activity. Then he figured out a plan to consume 20% fewer calories than he needed. At first his goal was to eat about 1,900 calories a day; now he is aiming for 1,500 to 1,700.

He says he was eating pretty healthfully before (fruits, vegetables, whole wheat bread), but he was consuming way too much. He started weighing his food. "Now that I know the calories I am eating, the weight is melting off."

He also changed his workout routine, doing a different weight-training routine with more repetitions and aerobic activity including using the elliptical and a stationary bike.

Since the weight loss, Eroshevich isn't experiencing as many aches and pains in his knees and lower back. "I also have a lot more energy and basically just feel better about myself.

"This is the easiest I've ever lost weight and the longest I've ever stayed on a program. I must say, counting calories worked for me.

"I still have 50 pounds to go to get to my desired weight. At that time I want to volunteer my services as a weight-loss coach to help others. I am passionate about making a dent in the obesity crisis that has gripped our country."