10 tips to help you score big with your weight loss goals during Super Bowl Sunday

If we’re not careful, the food choices we make during Super Bowl Sunday could result in packing on those extra unwanted pounds. I sat down with Sandra Maltzman, who revealed some of her surefire ways to stay focused during the big game. Below, you'll see her top ten tips for keeping your motivation high.

1)Warm Up. Start game day off on the right foot before you even leave the house. Eating a satisfying, pre-game healthy meal will leave less room for tasty temptations.

2)Stay Hydrated. Bring a water bottle with you so you’re sure to stay full longer, while also staying cleansed and hydrated.

3)Teamwork. Team up to create a Super Bowl support system by designating a fit-focused pal at the party to help make the right food choices—together.

4)Show Up Prepared. Make your party contribution a healthy one. Our recommendation? Use the L A Lite Cookbook. There are so many simple and delicious recipes you can use!

5)Defense. Beer and wine are sure to be flowing this Super Bowl Sunday, so steer clear if they don’t offer light options. Measuring up: One 12-ounce light beer is equal to one starch, and three ounces of wine is equal to one fruit. Tip: Mix your wine with a spritzer!

6)Take a Timeout. Chances are, if there’s dip, there’s chips. Remember that fresh veggies are perfect for dipping, too!

7)Half Time Festivities. Use half time to break free of the couch and dance along to Glory Days or take a stroll around the block.

8)Substitution. Even professional athletes need substitutes, so remember your Feel Full Focus options when your cravings set in. Three cups of 94 percent fat free popcorn is equal to 15 mini pretzels. You can also have 17 grapes for the price of 6 cashews.

9)Focus. Remember why you’re celebrating—football: friends and family (unless it also happens that you're from Arizona or Pittsburgh ;)). Keep your goals in perspective, as the Super Bowl is only a two-hour game. Don’t let a couple of bad plays ruin a season of success. Enjoy the day and be proud of your victory!

10)Continue Training. While Super Bowl winners take some time off after a big win, a healthy lifestyle takes daily maintenance. Kick off next week by following the TakeOff Juice diet for 2 days.

The bout against belly fat

For many men and women, the mid section can be one of the trickiest areas to fight the fat. To make things even more difficult, there are a lot of myths out there about what it really takes to avoid putting on the extra pounds around the waist line. So what's the real skinny on belly fat?

Sandra Maltzman, nutritionist for L A Weight Loss, recently sat down with us to tell us what she knows.

Weight loss isn't just about the food

Most people don't realize that choosing healthy foods isn't the only way to lose weight. Often, a few simple routine changes can get you on your way to a healthier lifestyle and a slimmer waistline. Below are a few tips to get you healthy, without involving food.

Get some sleep. People who get even three more hours of sleep a week are more likely to weigh less. That's only 25 minutes a night. Try getting in to bed a half hour earlier than usual to sleep off the pounds.

Slow things down. It actually takes about 15 minutes for your brain to register a feeling of fullness. If you've already eaten your entire meal in that time period, you might not even realize that you overate, until it's too late!

Keep the good stuff out. You're more likely to go for a healthy snack when you're hungry if you've got that bowl of fruit sitting on the counter or the yogurt in front of the fridge. Make sure you're keeping the unhealthy snacks out of sight.

Don't overestimate. Many people believe they're more active then they truly are. To keep track and see if you're getting enough exercise, get a pedometer and see if you are truly getting the 10,000 daily recommended steps.

Make more me time. It's proven that people who eat together in large groups tend to consume more calories. Try having a healthy snack before you head to the party or happy hour to minimize what you take in.

Keep an eye on your roomie. Studies show people who live with someone overweight or obese are more likely to become that way themselves. Make sure you and your roommate are on the same path to health to keep each other on track.

Buy it big. People who wear tight clothing are more likely to feel like they've put on a few extra pounds. The feeling of failure when you work so hard tends to lead to unhealthy emotional eating. Make sure to buy reasonably sized clothing for the perfect fit.

Get in the sun. Obesity has been linked to those with low vitamin D. You don't want to be overexposed to the sun, but a mere 20 minutes of sunshine a day can greatly increase your levels of vitamin D.

Going green -- with your vegetables, that is

Do you know what your suggested daily intake of vegetables is? Do you know what you're nutritionally missing out on if you don't get your servings? Sandra Maltzman joins us today to tell us a little bit about the importance of your daily intake of greens. I know I'll be spending a little bit more time in the vegetable aisle from now on!

Snacking smart

Late-night eating can be the downfall of many well-intentioned dieters. Whether the late-night munchies are out of habit, boredom, or actual hunger, they can result in the over ingestion of calories that tilt the scale in the wrong direction.

First, break the habit. Why are you eating? Are you really hungry or are you actually thirsty? A glass of water can sometimes curb that need to eat since thirst can be masked as hunger.

Second, change your patterns. Always snack while watching TV? Grab something each time you walk past the kitchen? Make a change and only allow yourself to eat while sitting at the dining table or before a certain time.

Lastly, what are you choosing? Do you find yourself with a bottomless bag of chips or with the ice cream container on your lap? Eating empty calories and high-fat foods before hitting the sack won't benefit you or the scale.

Here are some snacking suggestions when late-night hunger strikes:

For the sweet tooth

• Sugar-free chocolate pudding made with skim milk. This is a good source of calcium, and can also be frozen on a stick for a cool treat.
• Sugar-free Jell-O with blueberries or raspberries mixed in suspension. Blueberries and raspberries and high in fiber, which makes this more filling and the right portion to curb your sweet tooth.
• Sugar-free jam on a toasted whole-grain light English muffin.

For the crunch craver

• 100-calorie snack pack with a glass of skim milk. The snack packs are small and don't give you enough calcium. But if you include a little milk, you'll feel more satisfied and keep calories under control.
• Whole-grain crackers with two slices of reduced fat cheese. A good dose of fiber and calcium. Place on a plate and microwave for bite size crunchy treats.
• Skim milk with one sheet (four pieces) of low-fat graham crackers. Boost your calcium and satisfy the cookie monster inside.

For the long snacker

• Two to three cups of air popped or 97 percent fat-free popcorn. A filling snack that's high in fiber, and if eaten slowly, can last quite a while.
• One teaspoon natural peanut or almond butter spread over apple wedges. A small amount of nut butter can increase satiety.
• Cucumbers and red pepper sliced with fat-free dip. Vegetables are low-calorie, so you can have more and increase your snack satisfaction.

For the creamy coveter

• One teaspoon natural peanut or almond butter spread over apple wedges. Not only does it fill you up and last long, but it satisfies the need for cream.
• Six to eight ounces low-fat yogurt with one pretzel log. Use the pretzel instead of a spoon to slow your eating. Dip it in and enjoy each savory bite. Sweet and salty have always been a great pair.
• Two to three Laughing Cow Light Cheese pressed into spine of celery stalks. Calcium, protein, and fiber. Need I say more?

Go ahead, fill up your plate!

A diet by definition is the sum of foods consumed. Your diet and "you going on a diet" are not one in the same. Yes, cutting back on snack foods such as French fries and chips can stop weight gain or even loosen a tight pair of pants, but it won't improve your "diet."

Eating the right foods to promote good health, strong bones, ample energy, and weight control should be the focus of your daily sum of foods consumed. Cutting back on foods that result in a poor diet might lower the number on the scale, but it won't improve your long-term health.

Rather, healthy foods and larger portions of the right foods can help you feel your best without hunger pains or the feeling of being on a diet. Go ahead, fill your plate, but be sure to include all the following in your diet on a daily basis:

Fresh fruits. Adding fresh fruits such as berries to your breakfast cereal or morning oatmeal (instead of table sugar) will add flavor, fiber, countless nutrients, vitamins, and minerals. Aim for two to three servings per day.

Fresh or frozen vegetables. Vegetables (not coated in butter or cheese sauce) are extremely low in calories and are super filling. Not to mention they also contain fiber, countless nutrients, vitamins, and minerals.

Your plate should be piled high (within reason) with fresh vegetables at both lunch and dinner. Hungry? Pack fresh veggies to go! Items such as cherry tomatoes and baby carrots fit easily in the gym bag or purse, and are a good choice when hunger strikes.

Whole grains. The low-carb craze has come and gone. They are called fad diets for a reason. Carbohydrates are necessary. They are your body's quickest source of energy. And omitting a food group in it’s entirely is not smart, and won’t lead to long-term weight control.

The thing to remember is that all breads and starches are not created equal. White breads and starches can lead to weight gain because they are not as filling as their fibrous counterparts, and are often over consumed. Instead of floppy white bread and pasta, choose multi-grain breads, whole-wheat pasta, and hearty grains. They are more filling and will increase your daily fiber intake.

Dairy. If you are not consuming skim milk or low-fat yogurt on a daily basis, you are missing out. Dairy is filling; nutrient packed; and a good source of calcium, vitamin D, and protein. Dairy also has a reported link to weight regulation and bone strength.

Take advantage and include two to three servings of low-fat dairy in your diet daily. Chocoholic? Make 8 oz. of skim milk into a chocolate treat with fat-free, sugar-free pudding. No one said your sum of foods consumed couldn’t include dessert!

This advice is something I tell all of our L A Weight Loss clients, which helps them learn lifelong good nutrition skills and form healthy habits. There's no hunger or deprivation, just plates full of the right foods in the right portions!

Losing weight by keeping track

Last week, U.S. News and World Report published an article about the importance of keeping a food diary when trying to lose weight. As a nutritionist, I’m excited to see this research getting national attention. And I can say with the utmost confidence that our most successful clients are the ones that keep a good diary.

At L A Weight Loss, we take the benefits of keeping a diary a step further. The L A Weight Loss Diary not only helps you keep track of what you do eat, but it also serves as a guide to learn how much you should eat. It's a communication tool for your personal weight loss counselor to provide feedback and give guidance for healthy, consistent weight loss.

The diary is an essential part of our program, which teaches life-long nutrition and weight management skills, without having to spend time calorie counting or looking items up on the computer.

Keeping a diary is a great way to begin your weight loss journey. Learning about good nutrition and having someone to assist you is the next step. Why not start today?

Healthy beverage options for the summertime

You eat right, you exercise regularly, but you just can’t lose weight. If this sounds familiar to you, it might be time to ask yourself this question: What are you drinking?

Summer is in full swing, and nothing tastes better on a hot summer day than an ice cold slushee, iced latte, or a frosty fruit smoothie. You figure the frozen slush is fat free, the latte is only cold coffee, and the smoothie is fruit, so how bad can it be?

Those ingredients can quickly sabotage even the best weight loss efforts. The first issue is portion size. These summer classics normally are not served in an 8 oz. glass, and if they were, it would be labeled ‘kiddie’ size. These frosty favorites are normally purchased in sizes ranging from 16 to 20 oz. or more.

An 8 oz. serving of a beverage that has about 90 calories per serving will supply 180 to 225 calories and beyond. But you’ll be hard pressed to find a serving that small or put down a refreshing drink when you are only 1/3 of the way through.

Also, many popular chain smoothie shops promote reduced calorie or "slimmer" versions of your favorite beverages. Although they will save you about 100 calories on a 20 oz. beverage (normally considered a small), they still pack enough calories to hinder your diet efforts.

A 20 oz. mixed fruit smoothie at Smoothie King, when made "slim," drops from 503 calories to 403 calories. A Caramel Crème Iced Latte from Dunkin Donuts, in a 20 oz. size, can provides 330 calories and 11.4 grams of fat -- with half coming from saturated fat.

The best option on a hot summer day to keep you hydrated and quench your thirst is good old fashioned ice water. Need some flavor? Add a squirt of lemon juice or lime juice. If you need something cold on the go, place a water bottle in the freezer at night and take it along when driving.

But if it’s just not summer without a frosty treat now and again, try these ideas to help you fit back into some summer clothing:

• Choose a crystal light™ Slurpee from 7-11. It will supply only 70 to 80 calories for the 20 oz. serving size.

• Get creative by making sun tea or fresh brewed green tea, and adding a non-caloric sweetener. Add fresh mint or a slice or two of lemon or orange for flavor variety.

• Make an old-fashioned egg cream with part seltzer and part skim milk. Add a squirt of reduced-calorie or sugar-free chocolate syrup for a reduced calorie treat that adds calcium and other nutrients to you day.

• Freeze blueberries or other fruits, and blend with seltzer or non-fat yogurt for a refreshing smoothie in an 8 oz. portion size.

• Try sugar-free flavor packets with water. Freeze and take with you for a cold beverage on a hot summer day.

• Water it down. Most store-bought drinks are very sweet and can easily be diluted with 1 part beverage to 2 parts water. Get the taste, but reduce the sugar and calories intake. (And make it last longer!)

Breakfast is for champions

It can be hard to wake up in the morning with time to spare for a meal. But breakfast is the most important meal of the day, after all. So don't forget about it! It's been proven that those who eat a healthy breakfast every day are more likely to be of normal weight or more successful on a weight loss regimen.

To start the day off right, be sure to include whole-grain cereals, low-fat milk, and fresh fruit in your breakfast. If you're not convinced why, here are some of breakfast's benefits:

1. Boosts metabolism. Eating breakfast gets your metabolism running right away, which helps you shed weight the whole day. You'll also have extra energy for the day.

2. Can be simple. Breakfast doesn't have to be a three-course meal planned out the night before. It can be as simple as a couple of hardboiled eggs or a bowl of high fiber cereal with low-fat milk and an apple as you walk out the door.

3. Turns back the clock. Breakfast intake declines with age, while weight increases with age. Is there a link? People who eat a healthy breakfast are shown to have a lower body mass index (BMI), and be in better overall health than those who skip breakfast. Keep yourself young with a yogurt and fruit in the morning.

4. Supplies important nutrients when you need them most. If planned correctly, breakfast can be a great source of calcium, Vitamin D, B-Vitamins, and other commonly fortified nutrients. Breakfast is also a great opportunity to boost your daily fiber intake, which holds its own host of health benefits.

You can bet I never skip breakfast, and hopefully now, you won't either! Stay tuned for more healthy tips from L A Weight Loss!

Curb your cravings at work

I know it can be a struggle sitting at a desk all day, especially with the beautiful weather right outside your window. I’ve tried to make it a little easier on you by putting together some tips to get you through the day -- with snacks.

During the work day, people often look for a quick and easy (and usually unhealthy) fix for their cravings. Foods high in carbohydrates and empty calories are often abundant and easy to find, such as vending machine pretzels, snack cakes, birthday lunches, take-out food, and candy from the desk of the person next door are common office downfalls.

But the secret is to plan ahead, and bring foods that pack more nutrition per bite!

1. Planning is key. You don’t go to meetings unprepared, and you shouldn't go to work unprepared either. Part of that means taking some time to plan snacks that increase your energy and reduce your waistline.

2. Trade in your simple carbs for more complex carbs. Fiber is important for overall health and can help curb hunger. A baggie with a cup of high fiber breakfast cereal is a great snacking option if you like to graze. Try the new All Bran with Strawberries. It’s a step away from boring bran flakes and provides 8 grams of fiber per serving.

3. Make protein a priority. Make your own merger by combining protein with carbohydrates. Combining protein and carbs helps keeps blood sugars more stable and can also provide increased satisfaction and satiety. Below I have provided some great combo ideas.

* 1 to 2 Tbsp. of reduced fat or all-natural nut butter spread on apple wedges

* Two hardboiled eggs with baby carrots. They're finger friendly when you can’t get away from your desk.

* Two or three Laughing Cow Reduced Fat cheese wedges pressed on a Multigrain, reduced-calorie English muffin. A great combo of calcium and fiber and my personal favorite!

* Cheese wedges can also be pressed into the spine of celery for a refreshing snack.

* Homemade trail mix with whole almonds, shredded wheat, and raisins. Sweet and crunchy!

* A cup of low-fat yogurt with fresh or frozen blueberries. If you prepare this at home to enjoy in the office, frozen berries keep yogurt cold on your travels and defrost with added juice that blends with the yogurt for a calcium-packed treat.

* Roll it up! Reduced fat cold cuts with a slice of cheese roll up quickly and are ready to go.

* Single serve reduced fat cottage cheese with added pineapple. Quick, easy, and high in protein and calcium. Enjoy with a few reduced fat wheat crackers for an added crunch.

For more fun snack recipes, pick up the L A Lite cookbook at your local center and check back later for more helpful tips to keep you on track!

Get your beach body ready

I know how daunting it can be to start a new exercise routine. So I’ve put together some tips perfect for anyone looking to get back on track, find a new routine, or tone up the muscles they already have. And with summer only weeks away, these tips should have your beach body ready in no time.

1. Set a Date. Mark it on your calendar. Give yourself a countdown to start exercising and stick to it.

2. Use the buddy system. Find a friend or family member to exercise with you. This will help keep you motivated and provide quality time to catch up with your loved ones.

3. Tip the balance. Exercising has so many health benefits, including weight management, heart health, increased energy, and more. Make a list of reasons why you should exercise and write down ways any obstacles in your way.

4. It’s the little things. Beginning an exercise program doesn’t have to mean training for a marathon. Start small with stretching exercises, a walk around the block, marching in place instead of sitting on the couch when watching TV, or taking the stairs instead of the elevator.

5. Variation is key. Not only will you get bored doing the same exercise all the time, your muscles will too. Change your routine to shock muscles and achieve long-term results.

6. Go Shopping. Motivation comes in many forms. A new exercise outfit and sneakers may be just what you need to get moving or stay motivated.

7. Choose good food. You need energy to exercise. Creating a balanced diet that is low in fat and high in fiber is ideal for optimal energy and long term weight management.

8. Keep track of your progress. Record your exercise activity, including duration and how you felt. You will be able to look back and see your improvements within weeks.

9. Be realistic. Exercise should be a priority, but life happens. Don’t give up. If you skip a day or two, it doesn’t mean your program is ruined. Grab your schedule and pencil in your exercise time.

10. Treat yourself. Make an appointment with an exercise specialist or athletic trainer. They can show you new exercises or, depending on your ability and experience, get you started with the basics. Knowing what equipment to use and the correct form will help you prevent injury and improve your skills.

10 ways to improve your diet

It can be hard to get into the swing of a new regimen. So when you’re trying to start getting healthy, there are a few essential things you should always remember.

That's why I put together 10 quick tips to help you along the way. If you can follow these simple rules, you'll be well on your way to changing your eating habits for the better.

1. Eat breakfast. It's the most important meal of the day. Breakfast can be as simple as a few hard boiled eggs, a bowl of high fiber cereal, or an apple as you walk out the door. Getting food in your system in the morning is key to a healthy diet.

2. Reduce Portion Sizes. for many people, it's not what you eat, but how much you eat. And often, your eyes are much larger than your stomach. Simply using a smaller dish will help you consume less.

3. Don’t drink your fruit. Fresh fruit not only provides an array of vitamins, but it also offers a great source of soluble and insoluble fiber unlike their juice counterparts.

4. Get your calcium. Have at least two servings of low-fat dairy or other calcium-rich foods each day. Calcium not only helps build strong bones and teeth, but recent studies show it may play an important role in weight regulation.

5. Spread your food intake throughout the day. Multiple small meals are best for keeping your metabolism and energy at its peak.

6. Don’t fear fat. Fats play an important role in our bodies, but choose wisely. Avoid foods high in saturated fat, such as fried foods or globs of salad dressing. Eating small amounts of food high in healthy, unsaturated fat, such as flaxseed oil, fish or fish oils, and nuts and seeds, is a perfect choice.

7. Don’t drink your calories. Store bought beverages often add extra calories to your day. Our bodies need water, and water (of course) is completely calorie-free. Aim for eight, 8-ounce glasses of water daily to stay hydrated. You can also brew and chill your own black or green tea for a refreshing drink without the added sugar.

8. Focus on Fiber. Fiber is not only good for you, but research shows it can help reduce your cholesterol. Oats, barley, fresh fruits, and vegetables should always be a part of your day.

9. Plan Ahead. You can’t increase your fruit and vegetable intake if you don’t have any. Be sure to shop frequently, and think about your meals. Poor choices are often made when time and food are limited.

10. Don’t diet. Create a better lifestyle instead. Eating well is a permanent change that requires time and education. There are no miracle pills or quick fixes. If you need help, don’t be afraid to ask.

For more tips or information on keeping a balanced diet visit the L A Weight Loss site.

Best secrets from our "biggest losers"

We recently tracked down 11 of our "biggest losers" on the blog -- people who've lost over 100 pounds -- to find out their favorite weight loss secrets.

From portion control to finding the right foods, these successful losers share what helped them drop the pounds -- more than 2,000 pounds in total, to be exact. But these points of advice aren't just for the obese. We selected them because they're helpful for anyone trying to lose weight!

Sharla Pincock, lost 150 pounds: Eat more often throughout the day. Breakfast is the most important meal.

Tena Evans, lost 173 pounds: You can still eat out at restaurants while losing weight, just make the right decisions.

Arianna Chavez, lost 154 pounds: Drink lots of water! It really helps and can make a big difference.

Ben Shanahan, lost 130 pounds: You can eat anything and still lose weight. It’s all about portion control and making smart choices. For example, have veggie pizza instead of pizza with meat toppings.

Becky Harrold, lost 120 pounds: If you stick to the correct portions, you can still eat the foods you love. It's not a diet, it's a lifestyle change.

Connie Thone, lost 220 pounds: Keep variety in your diet.

John Lay, lost 160 pounds: It’s all about adding exercise to your life.

Kathy Kersting, lost 108 pounds: Use little mental tricks to dissuade yourself from eating bad foods throughout the day, like whether the person from work who made those brownies washed their hands.

LuAnn Zipp, lost 150 pounds: Moderation is the key to everything.

Margaret Mondragon, lost 188 pounds: By adding more fruit to your diet, you'll lose weight, and enjoy a sweet snack.

Michelle Dumas, lost 200 pounds: Don’t eat carbs at night.

Trim your tree -- and waistline -- this holiday season

Most Americans pack on five to eight pounds every year during the holidays. Baked goods, butter-laden side dishes, breads, and fatty main courses can make it hard to control your weight during the holidays.

But don't throw away Santa's cookies just yet. It's easy to maintain your weight -- and the holiday spirit -- with a little planning. To help, I've put together my top 10 tips for staying on track this holiday season.

1. During holiday dinners, choose white meat versus dark meat chicken or turkey. White meat is lower in calories and fat. Compare 150 calories and 9 grams of fat in white meat, to 210 calories and 17 grams of fat in dark meat.

2. Maintain your normal exercise routine. Continuing to exercise during the holidays will help burn extra calories you might be consuming at holiday parties. If you can't get to the gym, fit in an after-dinner walk, or power walk around the mall while doing holiday shopping.

3. Don't skip meals. Many people think skipping a meal will afford them the ability to eat more at parties or special occasions. But skipping meals will make you hungrier, and more likely to overeat later.

4. Drink at least 64 ounces of water each day. Water helps you feel full, and can combat the bloating and water weight gain caused by salty foods offered at many parties.

5. Position yourself away from the food table. Staying in another room might prevent you from mindlessly picking at appetizers and finger foods. On Christmas, visit the buffet table only once. A typical Christmas dinner packs a whopping 3,550 calories, and that's if you stick with reasonable portions.

6. Don't try to cut out high-fat holiday favorites like eggnog and candied sweet potatoes. Instead, allow yourself a small taste of your favorite holiday treats, and fill the rest of your plate with lower-fat choices, such as apples, cranberry dishes, baked squash, pumpkin, breads, and pastas.

7. Eat something before going to an event serving alcohol. The effects of alcohol are felt much more quickly on an empty stomach, and can lead to overeating and overdrinking. Try drinking one glass of water between alcoholic beverages.

8. Offer to bring a favorite low-calorie dish to holiday parties. That way, you know there will be at least one "healthy" item available.

9. Center entertainment on non-food events. These can include going ice-skating, renting a holiday movie, building a snowman, or singing carols.

10. Focus your attention on the people gathered at holiday celebrations. They're the real reason for the occasion, after all. And focus on your personal weight loss journey, too, so that come New Year's Eve, you can have extra cause for celebration.

Happy holidays, everyone!

My L A Weight Loss Diary turns 1!

We couldn't let November slip by without celebrating a special birthday -- ours! This month marks the one year anniversary for our blog.

That's right, it's been one year of chronicling the weight loss journeys of people across the U.S. and Canada. One year of sharing their struggles and successes. And one year of inspiring more people to lose weight and get healthy.

We've come a long way since Nov. 2006, when we profiled Jim Barker, our first success story. Since then, we've showcased 210 women and men who also achieved their healthy goals with L A Weight Loss.

Among them are our People Magazine stars, Janene Campbell and Mandy Muniz, who were featured in the publication's January "Half Their Size" issue. Janene went from 371 to 164 pounds, and Mandy from 293 to 126 pounds.

And who could forget our farmer from Wisconsin, Greg Thompson, who lost 235 pounds, the most of anyone featured on the blog! Thanks to his personal weight loss counselor and portion control education, he's well on his way to his 240-pound goal weight -- a far cry from his original 508.

You've gotten up close and personal to these and other men and women through podcast interviews. We've also shared recipes, cooking tips, and expert nutritional advice to help keep your plates low on fat and calories and high on nutrition and taste.

Speaking of which, we introduced Controltrim on the blog last month, the new L A Weight Loss product that helps you feel full and eat less.

And we launched the first-ever Atlanta Controltrim Weight Loss Challenge last week, where 10 Atlanta women are striving to meet their weight loss goals in six months, and take home the grand prize of $1,000 shopping spree and program reimbursement.

But this birthday wouldn't be complete without giving a big THANKS to you, our loyal readers! You cheer on these women and men, and keep them inspired and motivated to reach their weight loss goals. So please, keep it coming!

Plus, feel free to tell us your favorite story from the hundreds we've shared. What made you laugh? Cry? Or motivate you to start your own weight loss journey? And if you've already reached your goal weight, check in and let us know how you're doing! We love to hear from all our readers!

Media, you're welcome to join the conversation too! As always, if you're interested in interviewing anyone we've featured on the blog or learning more about L A Weight Loss, just contact Jackie Zima at Jackie@GregoryFCA.com, 610-642-8253, or 215-534-2973 (mobile).

In the meantime, we'll be busy talking to more people who've found success with L A Weight Loss. 'Til next time!

P.S. We'll be taking our holiday break the remainder of the week, and will return Monday the 26th. Enjoy your Thanksgiving!

Treat yourself with these weight loss tricks

Even scarier than Frankenstein's monster, ghastly ghosts, and bloodthirsty vampires is an expanding waistline.

So don't let today's Halloween festivities widen it! Here's a healthy pumpkin pie recipe -- plus some handy substitution tips -- that will satisfy your sweet tooth without breaking your weight loss plan. Happy Halloween!

Crustless Pumpkin Pie

1 can (15 oz.) pumpkin, no added salt
1 can (12 oz.) evaporated skim milk
1/2 cup egg substitute
2 egg whites
3/4 cup artificial sweetener
1 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground ginger
1/8 tsp. salt
1/2 cup reduced-fat graham cracker crumbs
Nonfat cooking spray

In a mixing bowl, combine the pumpkin, milk, egg substitute, egg whites, and sweetener. Beat until smooth. Add the spices and salt, and beat until well combined. Stir in graham cracker crumbs. Pour into a 9-inch pie plate that has been coated with nonfat cooking spray. Bake at 325 degrees Fahrenheit for 50-55 minutes, or until knife inserted near the center comes out clean. Cool before slicing.

And while you're baking, keep these substitutes in mind to cut back on calories and fat:

• Use fruit puree, such as unsweetened applesauce or prune puree, in place of some of the fat.
• Replace some of the whole eggs with egg whites or pasteurized egg substitute. It is best to keep some of the whole eggs in the recipe to maintain texture.
• To cut back on sugar, use one-half or one-third sugar substitute. This will maintain flavor, but cut back on calories.
• Use evaporated milk in place of heavy cream.
• If cutting out some of the sugar, add extra spices to enhance the flavor. Try cinnamon, nutmeg, cardamom, or ginger.
• When making bread, increase the fiber by using whole wheat flour for all or half the flour.

15 ways to avoid the freshman 15

College-bound students, you know what I'm talking about. When you go to college, you're likely to gain weight -- as much as 15 pounds -- during your freshman year.

Thank the round-the-clock snacking, partying, and undying need for cheese pizza at 3 a.m. for that. But it doesn't have to be this way, as I explained in a recent interview with Forbes.

As students gear up to hit the books, I gathered some more tips for avoiding the freshman 15, and am sharing them here. Follow these guidelines to keep the freshman 15 off your waistline now, and throughout your college years!

(Parents, be sure to forward these tips to your children in college!)

1. Try every dining hall on campus to get a sense of their meal offerings. Some might have healthier options, such as stir fry, salad bars, or sandwich stations.

2. Try to consume protein at breakfast to stay alert and avoid getting hungry before lunch. Good protein choices include eggs or egg whites, peanut butter, or cottage cheese.

3. Walk to your classes instead of driving or taking the campus bus. The habit will keep your metabolism active and burning calories even while you're sitting in lectures.

4. Drink plenty of water to stay hydrated, and always keep a bottle in your backpack.

5. Have a salad or 1 cup of broth-based soup before the main course of your meals. This ensures that you start every lunch and dinner on a healthy note, and get the vegetables, fiber, vitamins, and minerals you need. Plus, you'll have less room for unhealthy foods, such as pizza and hamburgers, that pack on pounds.

6. If you're not hungry, don't snack while you're studying or bored. This kind of eating can easily add 500 to 700 calories a day.

7. Exercise. Most colleges and universities have great fitness facilities, in addition to walking and biking paths on campus. Exercising just a few times a week makes a big difference.

8. If you get hungry during long days of classes, pack low-calorie snacks like fruit, vegetables, pretzels, or baked chips. You'll not only stay healthy, you'll save money on vending machines.

9. Eat at least three full meals per day. If not, you'll end up over-snacking on bad foods. If you can't get to the dining hall for breakfast, keep skim milk in your mini fridge, and high-fiber cereal in your dorm room. A bowl of cereal is much healthier than a pack of Pop Tarts.

10. Drink alcohol only in moderation, if at all. Alcohol is high in calories, plus it can make you hungry. In a long night of drinking, you can consume almost a day's worth of calories.

11. Try to eat small servings at dining halls and restaurants around campus, and avoid seconds. Meals with a lot of vegetables, protein, and fiber fill you up faster, and for longer, than fast food.

12. Take a multivitamin every morning. It helps you get the proper nutrition so you stay energetic, alert, and active all day.

13. If the dining halls post nutrition information, read it. You'll be surprised what's in that "healthy" pasta dish or chicken fajita. Try to stay away from the higher-fat, higher-calorie foods.

14. If your eating habits start to slip, try eliminating one bad food at a time instead of suddenly declaring you're only eating healthy foods. It's easier to stay disciplined and learn healthier habits if you're focusing on one step at a time.

15. Every day is a fresh start. Even if you snacked all day and ate fast food for every meal yesterday, three healthy meals today and a trip to the gym will make sure you're healthy tomorrow. Fitness is about long-term habits, and one bad day won't matter if you stay healthy the rest of the week.

Indulge in tasty summer treats -- without the bulge

Great news for blue dieters! You don't have to miss out on your favorite cool treats during the dog days of summer.

Instead, enjoy these healthy, delicious delights. They pack on the fun -- not the pounds -- and take the guilt out of indulgence. Happy snacking!

1. Fruit smoothies. For a delicious smoothie with less than 120 calories per cup, blend light or nonfat yogurt such as Dannon, Breyers, or Yoplait, with approximately 1 cup of your favorite fresh fruit. Add Splenda for a little extra sweetness.

2. Fruit salad. Getting creative with seasonal fresh fruits during summer is easy. A one-cup serving of mixed fruit is only 90 calories.

3. Ice cream. Low-fat and nonfat varieties such as Edy's, Breyers, and Healthy Choice let dieters enjoy a half-cup serving for less than 150 calories.

4. Watermelon. Easy to find and high in water content, a one-cup serving is less than 80 calories.

5. Beer. Light beers such as Bud Lite, Miller Lite, and Amstel Lite can contain as little as 100 to 110 calories.

6. Frozen grapes. Cool and refreshing, 15 grapes contain less than 70 calories.

7. Strawberries and Cool Whip. Just as tasty as whipped cream, Cool Whip has just 25 calories and 1.5 grams of fat -- and the ‘Free’ variety contains 15 calories and no fat! That makes a bowl of strawberries and Cool Whip less than 90 calories and 1.5 grams of fat.

8. Seltzer water with fresh lemons, limes, or oranges. Adding fresh fruit to seltzer makes it easy to stay hydrated during the summer, without having to drink calorie-packed sodas and juices.

9. Cold garden pasta salad. Any type of pasta, mixed with in-season vegetables, is only 250 to 300 calories per serving. Add fat-free salad dressing for some extra zip.

10. Nonfat sorbet. Varieties such as Haagen-Dazs, Healthy Choice, and TCBY make great desserts, with fewer than 125 calories per serving.

Eight things your 4th of July BBQ shouldn't be without

'Tis the season for food-centered social events like summer barbecues and cook-offs. But these gatherings often mean one thing for people trying to lose weight: plenty of tempting foods that might sway you from your L A Weight Loss plan.

This makes it difficult to keep the pounds down and still look good in that two-piece swimsuit.

That’s where I can help. Follow my list of the top eight things no healthy Fourth of July barbecue should be without, and you can indulge without the bulge!

1. PAM cooking spray. Keep your foods from sticking to the grill, and add flavor without the added calories or fat found in butter or oil.

2. Diet beverages. Quench your thirst with sweet and refreshing drinks that have little or no calories.

3. Watermelon or other fresh fruit. Cool, crisp, and completely guilt free, fresh fruit is a great dessert choice on a hot day.

4. Grilled veggies. Fill up on these low-calorie, high-fiber foods.

5. Low-sodium seasoning blends and fresh herbs. Add zest to meats and veggies without adding a lot of calories and sodium.

6. Low-fat condiments. Add flavor to food with fat-free salad dressings, mustard, and ketchup instead of higher fat toppings such as cheese and mayonnaise.

7. Lean proteins. Veggie burgers and extra lean ground beef are great alternatives to traditional ground beef.

8. Game time. Burn extra calories playing volleyball, basketball, or whatever you're up for, while having fun with friends and family.