Greetings from Allan Borushek

As we head towards the Christmas season, are you feeling apprehensive about the numerous parties and functions that are being planned? Are you worried about overeating? Instead of wishing for a magic appetite suppressant, read our feature article on appetite control for three simple steps you can take to master your appetite and get your weight loss moving.

As your social calendar starts filling up for the 'silly season' it can be hard to keep to your normal exercise routines. However busy you are, these six easy ways make it simple to fit more physical activity into your day.

See you next newsletter!
Allan Borushek, Dietitian - The Calorie King!

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• Control their weight with our advanced online food and exercise diary
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Incidental Exercise: It All Adds Up

Do you struggle to find a 30-60 minute block of time in your day for exercising? Try these six easy ways to incorporate more physical activity into your day.

Read More...

Try these super fast, tasty dinner ideas - both recipes take 25 minutes or less to prepare and cook!

Have you tried every diet and weight loss trick that there is? Are you really keen to lose weight - and keep it off? Well, have you tried one of the simplest and yet most effective weight loss aids around? A food and exercise diary!

Writing down your calorie ins and outs is essential for weight loss. Research shows that dieters who maintain a food and exercise diary not only lose more weight - they keep it off too.

Take a bag of M&Ms, for example. If you put it in on the kitchen bench at home and snack on a handful now and then throughout the day, you hardly notice you're eating them, do you? But if you take that bag, write down the calorie and fat content (a small 55g bag has about 275 calories and 11.5g fat), and then sit in front of the mirror and eat the whole thing without stopping, it feels a bit different, doesn't it?

A food and exercise diary is a bit like a mirror - it jolts you into realising exactly how much you're eating and drinking each day and whether you are exercising enough. It also helps to motivate you, lets you to see habits and patterns that lead to over eating, and helps you to develop greater self-discipline. It's also very encouraging to see proof of your hard work when you stick to your calorie and exercise recommendations!

At DietClub.com.au we have a 10-week food and exercise diary that is specially designed by the Calorie King himself, to help you record your calories in and out, as well as your fat, carb and protein intake. At only $4.95 + shipping, it's a fantastic tool for getting your weight loss moving fast! Order now.

Low-carb or Low-fat: Which is best long term? Read More...

Obesity a Risk for Mums-to-be Read More...

Sweet Treats

Find out the nutritional information for different serving sizes of Snickers Pods.

5 Tempting Treats Under 150 Calories!

• White Wings 97% Fat Free Muffin Mix - try tasty flavours including Choc Chip, Apricot Fruit Top, Peach & Passionfruit Fruit Top, Chocolate
  [1 muffin, 50-60g: 130-150 cals; 540-615 kJ; 1-1.1g fat]
  
  
• Jarrah Drink Mixes - try luscious flavours like Chocolatte Fudge, Choc n' Toffee, Chocolatte Mocha, White Chocolate, Cappuccino
  [1 sachet made with water: 40-60 cals; 170-250kJ; 1-2g fat]
  
  
• Frūche Duet - try delicious combinations of Raspberry on Lemon, Blackberry on Mango, Watermelon on Passionfruit
  [Per tub: 125-130 cals; 530-545 kJ; less than 1g fat]
  
  
• Bulla Frozen Fruit 'n Yoghurt Cups - try summery flavours like Apricot, Mango, Strawberry, Raspberry
  [Per cup: 135-150 cals; 570-615 kJ; 5g fat]
  
  
• Lifesavers Confectionary - revisit your childhood favourites like Five Flavours, Musk, Spearmint, Fizzy Fruits
  [10 lifesavers: 80 cals, 350 kJ, 0g fat]