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The Last 5 Pounds Diet


Losing the last five stubborn pounds requires three Ps: a plan, persistence and portion control. We give you the plan, and it's up to you to stick with it until you've reached your goal. Eyeballing portion sizes isn't enough -- you've got to measure foods to avoid overeating. Losing the last five pounds is more difficult than losing the first five pounds! As you get closer to your goal you'll need to fine-tune your eating plan to nudge your body toward giving up the last bit of unwanted weight. At this point, every calorie counts!



Breakfast Suggestions
Option One
½ grapefruit
1 slice whole-grain toast, spread with one tablespoon peanut butter
1 cup skim milk



Option Two
Egg white omelet made in a non-stick skillet with 1 ounce of cheese and 1 cup of mixed veggies
1 slice plain whole-grain toast
1 cup skim milk


Option Three
1 cup cooked plain oatmeal, made with skim milk
½ cup berries on the oatmeal
1 cup skim milk






Lunch Suggestions
Option One
2 cups tossed salad with fat-free dressing
Sandwich made from 2 slices whole-grain bread, 2 ounces turkey, tomatoes and raw veggies of your choice
1 fresh apple



Option Two
Veggie Lentil Soup
1 cup raw green pepper, red pepper and cucumbers
½ cup grapes


Option Three
Tuna salad plate: Mix ½ cup water-packed tuna with 1 tablespoon low-fat mayonnaise and ½ cup diced raw vegetables (celery, green pepper, carrot, etc.). Serve with one sliced tomato and 1 cup dark green lettuce
2 tangerine oranges





Dinner Suggestions
Option One
Grilled Ginger Teriyaki Tuna
½ cup brown rice mixed with ½ cup broccoli
2 cups tossed salad with fat-free dressing
1 cup skim milk


Option Two
Italian Marinated Chicken
Lynn Fischer's Bean Salad
½ cup raw carrots
1 fresh pear
1 cup skim milk

Option Three
One veggie burger served on a whole-grain bun with lettuce, tomato and onion ½ cup cooked spinach
One fresh peach
1 cup skim milk





Snack Ideas
Remember to eat a snack or meal every three to four hours during the day. Stop eating at least three hours before you go to bed.


1 whole grapefruit
1 cup plain yogurt mixed with ½ cup unsweetened applesauce and 2 tablespoons low-fat granola
6 low-fat triscuits
½ cup chickpeas mixed with fat-free Italian dressing, chopped celery and tomatoes
2 tangelos
1 cup grapes (freeze them first for an icy-delicious treat)
1 cup pretzels
3 cups air-popped popcorn sprinkled with 2 tablespoons grated Parmesan cheese
6 mini rice cakes
6 baby carrots with ¼ cup fat-free ranch dressing to "dip"
1 apple with 1 tablespoon peanut butter






Top Ten Need-to-Cheat Treats
Sometimes, you just have to have that treat. There are ways to satisfy your sweet tooth -- without blowing your diet:


12 animal crackers
2 small chocolate chip cookies
2 Oreo cookies
½ cup fat-free, sugar-free pudding
1 peanut butter cup candy
25 chocolate-covered raisins
1 lollipop
3 caramel candy squares
½ cup fat-free ice cream
1 fat-free fudgesicle ice cream bar





Top Drop-Five Tips
• Limit alcohol. Alcoholic beverages add calories but not nutrients. Keep your consumption to one drink per week.


• Drink more water. Carry a water bottle with you at all times. Drink at least five, 8-ounce glasses of water throughout the day and drink 8 to 16 ounces of water with every meal.

• Eat slowly and steadily. Eat a meal or snack every three to four hours to avoid being hungry. Eat meals and snacks slowly, savoring every delicious bite.

• Stop eating two hours before you go to bed.

• Curb your sweet tooth. By avoiding sweetened beverages such as soda and fruit drinks, you curb your cravings for all sweets. Choose water instead of diet soda.

• Keep up with your exercise routine. You might consider longer or more intense workouts to increase the calorie burn.

• Measure your portions. It is easy to underestimate how much you are eating. A food diary is also helpful in keeping an eye on food intake.

I'll be working on losing a few pounds in 2008 to get to the lower end of my maintenance weight range. I think these were great tips, Dear Editor. Thanks for posting. :)

:god: ALL

Annette, we have some that are so close to goal and step backward. I don't know that a regimine diet plan helps, but I do know God knows what we need to. Thanks for your reply. :hug: