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My top 7 tips help you lose weight

You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don't work as promised. If you're trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly.

1. Write down what you eat for one week and you will lose weight.

Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don't. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

2. Add 10 percent to the amount of daily calories you think you're eating.

If you think you're consuming 1,700 calories a day and don't understand why you're not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3. Get an online weight loss buddy to lose more weight.

A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Get a mantra.

You've heard of a self-fulfilling prophecy? If you keep focusing on things you can't do, like resisting junk food or getting out the door for a daily walk, chances are you won't do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. "I can lose weight." "I will get out for my walk today." "I know I can resist the pastry cart after dinner." Repeat these phrases and before too long, they will become true for you.

5. After breakfast, stick to water.

At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That's nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don't trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal,

one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one less hour of TV.

A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there's probably one you don't really want to watch anyway) and go for a walk instead.

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How to cook frozen chicken breast by oven

I am writing this completely off the cuff, in answer to the above request, but I was just thinking about this yesterday as I spontaneously concocted a delicious chicken, veggie, and rice dish, so here goes...
I never thaw any meat!
That's right! Never!  I just go ahead and cook it frozen!

Be sure you have a big enough pot to accommodate your frozen meat.  I have a nice big Dutch Oven that can handle roasts, two big chicken breasts, and so on.  A big crock pot will handle a whole chicken.  Of course, with a whole chicken, you will have to watch for the time when you can take it out of the pot briefly and remove the innards, but that really is a small chore. I have done this before, but it is not something I usually do.  So in this article, I will concentrate on small roasts, chicken breasts, steaks and chops.
Use a heavy cast iron skillet.  Pour in just enough light oil (I use peanut oil for everything) to cover the bottom of the pan.  Place your meat in the pan, season it as desired, and turn the heat on to medium.  If your meat is frozen together, that's OK.  Just leave it that way for now.  Cover the pan and set your timer for 10 minutes.
When the 10 minutes is up, uncover the pan. Separate the meat if necessary, turn it and season it.  Cover the pan again, and set your timer for 10 minutes.
When the 10 minutes is up, check to see if your meat is done to your liking. Thin steaks and chops will be thoroughly thawed and completely cooked.  Thicker ones will need a bit more time.  Turn and set your timer in 5 minute increments until your meat is done to your liking.
Pour just enough peanut oil in the bottom of your Dutch Oven to cover the bottom.  Add chopped onions, peppers, and garlic to suit your usual taste. Set the Dutch Oven on medium heat, covered, while you get the meat ready to cook.
Once the meat is unwrapped and rinsed if necessary.  (I rinse it because unwrapping frozen meat involves so much handling that I just feel it is better to rinse it.) Uncover your Dutch Oven. Stir your veggies and move them to the sides so that you will have a space to put your meat in contact with the hot surface of the bottom of the pan.  Set the meat in the pan, Season it as you wish. Cover and set your timer for 10 minutes.
When the 10 minutes is up, turn your meat and season the other side.  Stir the veggies around a bit to keep them from burning.  Cover and cook for another 10 minutes. Uncover, turn the meat and stir the veggies again.
At this point, you will want to add liquids and more veggies.  I usually add a 16 oz. can of stewed tomatoes, a bag of frozen vegetables (carrots, California mix, stew veggies) or fresh vegetables like carrots, potatoes, celery. I tend to use whatever I have on hand. This is really up to your taste.  Just be sure you add veggies and moisture to just cover the meat. You can add chicken or beef bouillon to make enough liquid.
Add more seasonings to taste, cover and turn the heat to high.  Bring the pot to a boil.  Boil for 5 minutes, then reduce the heat to medium or medium low, depending on how hard it's boiling. Simmer for 30 minutes.  Check for denseness and tenderness.  Your meat may be ready at this point.  If not, turn it and continue cooking it in 15 minute increments until it is done to your taste.
Copyright: Suzanne Bennett: March 27, 2009