TA-KO( Water Chestnut and Coconut Custard Topping)


( Water Chestnut and Coconut Custard Topping)


5 cups rice flour
6 cups coconut milk
3 cups water chestnuts
7 cups jasmine essence water
1/2 teaspoon salt small square pandan leaf vessels


1. To make the jasmine essence water, soak the jasmines in the water in a bowl overnight close the cover.

2. To make the syrup. Boil sugar and jasmine essence water. Leave it to cool.

3. Slie the water chestnuts into small pieces.

4. Heat 4 cups of flour and jasmine essence water in a wok and mix well. Add the syrup and mix together, stir well.

5. When the flour become sticky, add water chestnuts and mix well. Drop into the vessels at the half of its.

6. To make the topping, heat the coconut milk to boil, add the remaining flour, salt and stir well. when it cooked. Remove from the heat.

7. Drop the topping into the vessels until full. Leave to cool.

KANOM-TOM(Mung bean with Stuff)

KANOM-TOM (Mung bean with Stuff)

1/3 cup peeled mung bean
3/4 cup grated coconut
1/2 cup glutinous rice flour
1/2 cup palm sugar

1. Soak the mung bean in the clean water for 2 hours.

2. Boil the mung bean until cooked and pound finely, set aside.

3. To make the stuff, mix sugar, 1/2 cup coconut and 1tablespoon water together in the medium heat. Stir well until the stuff become sticky. Make the stuff into the rounded form, the size is about 1 centimetres diameter each.

4. Mix the mung bean and flour together and add water a little regularly. When the flour is soft, make the flour into the rounded form with the 1 centimetres diameter.

5. Flatten the flour, put the stuff in the center of flour and cover the stuff with flour.

6. Boil the mung bean with stuff in the water until float over the water, remove from the heat. Mix with the rest of coconut thoroughly.

THONG-EK (Gold foil-decorate sweets)

(Gold foil-decorate sweets)

1 cup wheat flour
1 cup coconut milk
1 cup sugar
6 egg yolks

1. Mix the sugar and coconut milk together, heat over the medium heat when cooked remove from the heat and filter by the thin white muslin.

2. Simmer the mixed ingredients over the medium heat until the ingredients become thick, remove from the heat. Continue to stir until cool. Put the egg yolks, mix well.

3. Heat the mixed ingredient again when it is hot, add each a little of flour mix well until the flour is over. Remove from the heat. Set aside.

4. When the sweets is warm. Put it in the wood molds, press it and remove from the mold. Decorate the lillte gold foil on the top of sweets.

Sweet Mung Bean Porridge with Coconut Cream (Tao Suan)

Sweet Mung Bean Porridge with Coconut Cream

(Tao Suan)


1 cup hulled mung beans
1/3 cup tapioca flour
3/4 cup sugar
1 cup coconut cream
1/2 tsp salt
4 cups water


1. Select the mung beans, discard small stones and bad beans. Wash thoroughly, and soak in warm water for 2 hours.

2. Steam the beans over boiling water on high heat for 20 minutes or until just cooked through, remove from the heat.

3. Mix 3 3/4 cups of water and sugar in a pot. and stir over medium heat. When all the sugar has dissolved, strain to remove impurities and return to the heat.

4. Mix the tapioca flour with 1/4 cup of water and add to the syrup.

5. Stir until the batter is clear and done, add in the steamed mung beans, stir gently to combine. Remove from the heat.

6. Add the salt into the coconut cream and stir until dissolved, bring to the boil over low heat, then remove from the heat.

7. Spoon the sweet mung beans into a dessert bowl, pour some of the salted coconut cream on top and serve.

Tip: Tapioca flour can be substituted by corn flour

Poached Eggs in Ginger Syrup (Khai Waan)

Poached Eggs in Ginger Syrup
(Khai Waan)


5 eggs (small size)
5 young ginger slices
1 cup sugar
3 cups water


1. Combine sugar and water together bring to a boil over medium heat When all the sugar has dissolved, strain and pour back into the pot.

2. Heat the syrup again, add ginger slices and boil until fragrant, then reduce the heat.

3. Break the eggs, one at a time, and gently drop them into the ginger syrup. Boil until the egg white is done, turn the eggs over; and continue boiling for a few minutes. Spoon a poached egg into a serving bowl with some ginger syrup. Serve hot.

Mock Pomegranate Seeds in Coconut Ice Syrup (Thap Thim Krawp)

Mock Pomegranate Seeds in Coconut Ice Syrup
(Thap Thim Krawp)


1 cup canned water chestnut, cut into small cubes
1/2 cup tapioca flour
150 grams sugar
3/4 cup coconut milk
3/4 cup water Red food coloring, crushed ice

1. Mix the food coloring with some water soak the water chestnut for 10 minutes, drain and coat with tapioca flour. Shake off any excess flour.

2. Bring water to a boil, put in the floured water chestnut Boil until they float to the surface, remove with a slotted spoon and drop in cold water. Drain and wrap in a cheesecloth.

3. Combine the sugar and water in a pot, boil over medium heat until it becomes syrupy. Add the coconut milk and stir to combine. Remove from the heat.

4. Mix 3 tablespoons of ruby pearls with sufficient amount of coconut syrup and some crushed ice.

Tip: Tapioca flour can be substituted by com flour.

Banana in Coconut Milk(Kluay Buat Chee)

Banana in Coconut Milk
(Kluay Buat Chee)
Dessert Recipe

10 ripe bananas
1/2 cup coconut cream
3 cups coconut milk
1 cup sugar
1 tsp salt


1. Peel the bananas, cut each in half lengthwise, then cut across to get 4 pieces.

2. Pour the coconut milk into a pot and cook over medium heat until it boils.

3. Add the bananas, and cook until soft then add sugar and salt.

4. After sugar has completely dissolved, pour in the coconut cream, then remove from the heat.

5. Serve the warm bananas in a dessert bowl.

Coffee Jelly Dessert Recipe (Wun Ka-fae)

Coffee Jelly Dessert Recipe
(Wun Ka-fae)

2 tbsp agar-agar powder
1 tbsp instant coffee
1 cup sugar
3 cups water
2 tbsp warm water


1.5 cups coconut cream
1 tbsp agar-agar powder
1.4 cup sugar
1 tsp salt


A brass wok. jelly molds


1. Mix the instant coffee with warm water and set aside.

2. Mix agar-agar powder with water bring to the boil over medium heat Stir continuously until all the agar-agar dissolves, then add sugar Continue boiling until the sugar has dissolved and the mixture boils well. Add mixed coffee, stir well, then remove from the heat. Pour the mixture into a pan, and place the pan in a bowl of warm water, set aside.

3. To make the coconut cream topping; mix water and agar-agar powder together, bring to the boil over medium heat. Boil until the agar-agar dissolves, then add coconut cream, sugar and salt together. Stir regularly to prevent the coconut cream separating. Boil until the mixture dissolve completely, remove from heat, and place the pan in a bowl of warm water as well.

4. Spoon 2 tablespoonful of the coffee mixture into each mold, leave to almost set. Then spoon the same amount of the coconut mixture over and leave to almost set. Continue with this process until each mold is full. Leave to completely cool before remove from the mold.

Tip: The coffee jelly will be more aromatic if the jasmine-flavored water is used instead of water.

Mango on Sticky Rice - Kow Neuw Mamuang

Mango on Sticky Rice - Kow Neuw Mamuang

Mango on sticky rice is a traditional summer dessert because mangoes are in season during the summer months of April and May. When I think of mango on sticky rice, I think of the days when school is out--the carefree summer.

2 Servings

1 mango, peeled

Make the coconut milk and sticky rice below. Peel and slice ripe mango. Place sticky rice on a small plate and top with mango. Spoon the coconut milk on tip of the mango and sticky rice.

Coconut Milk Sticky Rice - Kow Neuw Moon

Sticky Rice is a core ingredient of thai desserts and northeastern thai food. Here's how you make it easily.

2 tablespoons sugar

1 cup
sticky rice

2 pinches salt

1 cup
coconut milk

The Traditional Method Using a Steamer:

Soak the sticky rice in enough water to cover the rice for at least an hour and even overnight. Take your steamer, put water in the bottom and cover the steam section with cheese cloth or muslin cloth. Pour the sticky rice on the cheesecloth, cover with the lid and put it on the stove on medium to high heat. The sticky rice should take about a 20 minutes of steaming to cook and will become translucent when done.

The Microwave Method:

I learned this method from my friend who has mastered microwave cooking to such a high level of proficiency that she has earned the title 'the microwave queen'. Soak the sticky rice for 10 minutes in warm water in a bowl.

Soaking the rice is very important. I have tried this method without soaking the rice first and it was disastrous. The rice was undercooked and inedible. The water level should be just above the rice, which comes out to be 1 cup of rice and a little over 1 cup of water (about 10% more). I recommend using a non-plastic container because you may melt the plastic in the microwave. Cover the bowl with a dish and cook in microwave for at full power 3 minutes. Stir the rice around to move the rice from the top to the bottom. You will notice that some of the rice is translucent or cooked and some still has white center or the uncooked portion.

Heat it up again for another 3 minutes. Check and see if it is done. When cooked, all the rice should be translucent. If it needs more cooking, I recommend heating up and checking every 3 minutes or so. How long it takes to cook really depends on your microwave.

Putting it together:

Heat the coconut milk in a pot over medium heat. Stir constantly and let the coconut milk simmer. Hard boiled coconut milk will curdle. Add sugar and salt. Remove from heat. Pour 3/4 of the hot coconut milk over the hot sticky rice. Let it sit for 5 minutes. The sticky rice will absorb all the coconut milk. The rice should be a little mushy. Spoon the rest of the coconut milk on top of the rice at serving time.

Loy Khai waan(Sweet Eggs Desert)

Loy Khai waan(Sweet Eggs Desert)

Loy Khai waan(Sweet Eggs Desert) Prepare:
50 g. sticky rice flour
1 cup water
1 tbsp. concentrated pandanus juice
1/2 cup sugar
1/2 cup coconut milk
1/4 cup salt3 Eggs
Cooking instructions:
1. Dissolve sugar with water and boil it on medium heat. Wait until it is boiling and syrup get thick then lower the heat.
2. Mix half of the flour with 1 tbsp. water then mix the other half with concentrated pandannus juice. Knead well and make small balls from the dough.
3. Boil the small balls in syrup until it turns clear and float to the top.
4. Boil the eggs in syrup until it is cooked and float to the top. Now turn off the fire.
5. Next, in a different pot, add salt into coconut milk and heat until it’s boiling. Turn off the fire.
6. Serve the dessert when it’s cool off. Dress the top with coconut milk from step 5.
You can make your dessert special by making the ball in different color from vegetable, or food coloring and adding young coconut meat or cooked corn.

Thong Yod (Gold Egg Yolks Drops)

Thong Yod
(Gold Egg Yolks Drops)

Thong Yod (Gold Egg Yolks Drops) is an ancient Thai dessert served in suspicious ceremonies. It was brought by Lady Witchayen. It is in popular family of desserts consisting of Thong (meaning Gold) in all of the names. Thong-yib, Thong-yod, Foy-thong, all mean to wish everyone with gold; much money and treasure, and to spend forever.


15 egg yolks
10 tbsp. Thong Yod flour (wheat and rice flour mixture)
Ingredients of Syrup
10 measuring cups castor sugar
6 measuring cups fresh water
Ingredients of Light Syrup
1 measuring cups castor sugar
1 measuring cups fresh water


1. Separate the yolks from white eggs. Strain though muslin. Squeeze.
2. Blend until thick and fluffy for 15 minutes.
3. Ladle the mixture in the cup. Add 4 tbsp. of flour. Mix well.
4. Drop the mixture in boiling syrup. Increase heat.

How to drop the mixture

The drop shape is formed by dropping the thick mixture from the tip of a finger into hot bubbling heavy syrup. The drops are then removed into still, cooled lighter syr up after cooking.

Good characteristics

1. Glossy and delicacy surface.
2. Both outer and inner of Thong Yod should be soft.
3. Not stench.

Sakay Chuem (Breadfruit in Syrup)

Sakay Chuem
(Breadfruit in Syrup)

Castor sugar is a main ingredient of Sakay Chuem. The methods of making Sakay Chuem are alike other boiling in syrub desserts. Choose glutinous breadfruits and soak in saturated red lime water for sticky and served to monks for ment and also served in daily meals.


1 glutinous breadfruit

8 measuring cups castor sugar

4 measuring cups fresh water


1. Split breadfruit and slice into 1/2 - 3/4 inch wide. Pit.

2. Wash with boiling water mixed with alum. Remove to soak in cold water.

3. Divide sugar into 2 parts. Mix one with water. Bring to boil over medium heat and stir until sugar dissolves.

4. Add breadfruit and simmer over medium heat for 20 minutes. Add the rest of sugar. Simmer until syrup resembles thin cream.

Jaow Taan Chuem (Palmyra Palm in Syrup)

Jaow Taan Chuem
(Palmyra Palm in Syrup)

Jaow Taan Chuem (Palmyra Palm) is a kind of preserved dessert from palmyra palm and castor sugar. Simmer sugar over lower heat and add palmyra palm. Continuously simmer until syrup is thick and glossy. It is served in all occasions. Jaow Taan Chuem is also used over Khaw Niew Moon which is called Khaw Niew Look Taan (glutinous rice with palm's seed topping)

50 palm's seeds
8 measuring cups castor sugar
4 measuring cups fresh water banana leaves


1. Wash palm's seed with pieces of banana leaves thoroughly. Wipe the outer.

2. Boil in boiling water and soak in cold water. Drain.

3. Mix sugar and water. Stir over medium heat until sugar dissolves. Add palm's seed and continuously boil in cooked syrup for 20 minutes. Add the rest of sugar. Simmer until syrup resembles thin cream.

PhutSa Chuem (Jujube in Syrup)

PhutSa Chuem
(Jujube in Syrup)

Phutsa Chuem (jujube in syrup) is a Kind of fruit preservation to vary Thai desserts. It can be kept for days and is usually served with sliced ice and syrup.

1 kg. Chinese jujube
8 measuring cups castor sugar
4 measuring cups fresh water


1. Unseed jujube with carving knife.

2. Soak in water for 3 hours.

3. Boil jujube in boiling water over medium heat. Remove from heat and put in cold water. Drain.

4. Divide sugar into 2 parts. Mix one with water. Simmer over medium heat until sugar dissolves. Drop jujube into syrup and simmer for 20 minutes. Add the rest of sugar. Simmer until syrup resembles thin cream.

Wun Ka – ti (Jelly with Coconut Cream Topping)

Wun Ka – ti
(Jelly with Coconut Cream Topping)

Jelly with Coconut Cream Topping is an easy to make Thai dessert. It can be served in all occasions for everybody and can be adjusted into various tastes and colours such as Coconut CreamTopping, Jelly with Pandanus leaf-scented, Fruit Jelly and Coffee Jelly.


1 pack (50 grams.) agar-agar Powder
16 cups water
9 cups sugar
1/4 cup concentrate pandanus leaves
2 kg. (to make 5 cups coconut cream) grated coconut meat 1 tbsp. salt 20 pandanus leaves
1 tbsp. rice flour

Methods for making jelly

1. Mix agar-agar and water. Bring to boil until the agar-agar dissolves. Add sugar and 10 pandanus leaves. Boil for another 5 minutes. Strain and set aside.

2. Mix 8 cups of the mixture in step.1 with the topping. Bring to boil. Set aside.

3. Boil the rest of the mixture. Add pandanus-leaf water. Pour into the dried tray (about 3/4 of the tray.)

4. Leave to cool


1. Mix coconut cream, salt, and rice flour together.

2. Add 8 cups of the prepared jelly mixture (in step 1 for making jelly). Add 10 pandanus leaves. Bring to boil.

3. Pour the topping onto the jelly in the tray. Leave to cool for about 2 hours, then cut into pieces.
Makes : 2 trays (12 x 12 inches.)

Khanom Tom Daeng, Khanom Tom Khaow ( Red and White Glutinous Flour Dumpling)

Khanom Tom Daeng, Khanom Tom Khaow
( Red and White Glutinous Flour Dumpling)

Khanom Tom Dang is an ancient Thai dessert in Sukothai period and is used in some ceremonies with Khanom Tom Khaow. The main ingredients of Khanom Tom Daeng are flour, sugar, and coconut. Khanom Tom Daeng is a plain flour sheet, no filling, served with grated coconut meat and simmered red palm sugar, which gives it the name "Khnom Tom Daeng."

Khanom Tom Khaow is an ancient Thai dessert in Sukothai period and is sued in some ceremonies. Its main ingredients are flour, sugar, and coconut. Khanom Tom Khaow is a flour ball filled with simmered coconut and sugar, cooked and sprinkled with white grated coconut meat which gives it the name "Khamon Tom Khaow."

Khanom Tom Daeng


1 kg. glutinous rice flour
4 cups water
3 coconuts
1 1/2 kg. palm sugar


1. Grate coconut meat.

2. Mix 1 cup of water with palm sugar. Stir till the sugar dissolves over the heat, add coconut meat. Stir for another 30 minutes.

3. Knead the flour by adding water gradually.

4. Form the dough from step.3 into flat, and round shape. Drop in boiling water. Remove it from the water when it is floating over. Wash with cool water, then put it in the prepared coconut meat.

Khanom Tom Khaow


1 kg. glutinous rice flour
200 g. rice flour
5 cups water
5 coconuts
2 kg. palm sugar
1/4 kg. maltose syrup
1 tbsp. salt

Methods of making filling

1. Grate the coconut meat.

2. Mix 2 cups of palm sugar, 1/2 cup of water, and maltose syrup together. Stir till the sugar dissolves. Add the gated coconut meat. Stir till thick. Form the mixture into small balls. Add smoke candle scent it desired.


1. Mix the two flour together.
2. Knead the flour by adding 1 cup of water at a time to make dough.
3. Cover the prepared filling with the dough.
4. Drop in boiling water till well done. Sprinkle with grated coconut meat mixed with salt.

Wun Sungkaya (Jelly with Sungkaya Topping)

Wun Sungkaya
(Jelly with Sungkaya Topping)

Jelly with Sungkaya Topping is like coconut cream Jelly. The difference is that eggs and palm sugar are added in the former dessert. Eggs and palm sugar give brown colour and some more nutritive value. ิ


1 pack (50gram) agar-agar powder
16 cups water
8 cups sugar
20 pandanus leaves


1. Mix the agar-agar and water. Bring to boil until the agar-agar dissolves. Add sugar and pandanus leaves. Boil for a while. Remove from heat and strain. Set 2 cups of the mixture aside.

2. Boil the strained mixture again. Add topping. Stir well. Pour into the molds. Leave to cool.

Ingredients of topping

2 kg. (to make 5 cups coconut cream) shredded coconut meat

2 eggs

1 cup palm

sugar 1 tbsp. salt


Mix coconut cream, sugar, eggs and salt together. Pour into the mixture in Step. 1. Stir well and strain through muslin.

Sweet Sticky Rice with Coconut Cream and Black Beans (KHAO NIAO TAT)

Sweet Sticky Rice with Coconut Cream and Black Beans



Dried black beans,soaked in water overnight, then boiled until tender and drained 3 oz.

Sticky rice 2 cups

Coconut milk 1 cup

Salt 1 pinch

Sugar 1/3 cup


Sugar 1/2 cup

Salt 1/2 tsp.

Coconut milk 1 cup

Tapioca starch 1 tbsp. (6 servings)

1. In two separate bowls, soak the black beans and the sticky rice overnight.

2. Boil the beans until done, drain and reserve for topping.

3. Using a baking pan large enough to fit all the sticky rice, drain the rice and pour it into a baking pan.

4. In a bowl, mix together 1 cup of coconut milk, sugar and salt, making sure that all the sugar is dissolved. Pour this mixture into the pan containing the sticky rice.

5. Set the pan in a steamer and steam for 30 minutes until the rice absorbs all the coconut milk and increases in volume.

6. Combine the ingredients for the cream topping in a bowl and pour this sauce over the top of the cooked rice in the pan and return the pan to the steamer and continue to steam for 5 to 8 minutes or until the topping sets like custard.

7. Take the pan out of the steamer and sprinkle black beans over the top of the custard.

8. Let the cake cool before cutting into squares and serve.


Sticky rice is available in all Asian grocery stores. It differs from regular jasmin rice because when it is cooked it has a characteristic of sticking together and the grain is shorter and harder than regular rice, hence the overnight soaking.

Tamarind Sherbet (SHERBET MAKHAM)

Tamarind Sherbet (SHERBET MAKHAM)



Tamarind pulp 3 oz.

Water 1 cup


Granulated sugar 1 cup

Water 1 cup


Tamarind juice (essence) 1 cup

Sugar syrup 3/4 cup

Water 3/4 cup (6 servings)

1. Mix together tamarind pulp and water, in a large bowl. Using your hand, squeeze the pulp to allow the water to mix and create a thick sour liquid of tamarind pulp juice. Strain this liquid through a sieve and bring it to the boil to kill all impurities. Boil for about 10 minutes and strain this liquid through a fine mesh strainer and reserve for later use.

2. Make sugar syrup by boiling together water and sugar until all the sugar has melted. Cool and keep the syrup aside for later use.

3. To make sherbet, mix together tamarind juice, sugar syrup and cold water and place this mix in an ice cream machine and churn until the liquid turns to ice.

Coconut Cake (KHANOM BA - BIN)

Coconut Cake (KHANOM BA - BIN)


Grated coconut meat 4 cups
Palm sugar 2 cups
Pre-sifted glutinous rice flour1/4 cup
Rice flour 1/4 cup
Coconut cream 1 1/2 cups
Vegetable oil 2 tbsp. (6 servings)

1. Melt the palm sugar in a pot containing the creamy coconut milk. Boil this mixture until the sugar is melted, take off the stove and allow to cool.

2. Once the liquid is cool, add the grated coconut meat and both kinds of flour. Mix well.

3. Oil the inside of a baking pan with vegetable oil. Then pour the coconut mixture into this pan and spread evenly. Bake in an oven 350 F or 180 C for 30 minutes until the cake is cooked and browned on top.

4. Take cake out of the oven and let cool. Once cool, cut into squares and serve.


If you have trouble finding fresh coconut meat, desiccated coconut can be substituted. It is available in all grocery stores in the baking section. This dessert is very popular with young children.

Banana Pudding (KHANOM KLUAI)

Banana Pudding (KHANOM KLUAI)


Fresh banana,pureed in a food processor or blender 3cups
Freshly grated fresh coconut meat 1 cup
Pre-sifted rice flour 3 cups
Granulated sugar 2 cups
Salt 1 tbsp.
Cream of coconut milk 1cup

Freshly grated long strands of coconut meat (6 servings)

1. Mix together all the ingredients except the bananas.

2. Once everything is in a mixing bowl and well mixed, puree the bananas and immediately pour it into the mixture.

3. Pour this mixture into an either round or square baking pan and steam this pudding in a steamer for about 20 minutes or until the flour in the pudding is cooked and the pudding sets.

4. Take the pudding out of the steamer and allow to cool before cutting and serve garnished with a little of the freshly grated coconut meat and salted coconut cream.


Coconut meat can be bought from your grocery store by buying a whole fresh coconut. Crack the coconut open with a hammer and the juice will run out. The white meaty flesh of the coconut that is attached to the inside shell is the meat that you will use to grate.

Coconut cream is derived from canned coconut milk by allowing the can to sit up in a cold place. Open the can from the top and the solidified mass on top of the can is the cream. Spoon only this top part and warm it in a sauce pan; if the liquid is too thick add a little of the milk from the rest of the can.

Salted coconut cream is only the melted cream from the top of a coconut can which has been salted. If this cream is too thick, thin it out with a little coconut milk.


50 Weight Loss Tips

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Ponzi’s been a great help through the entire process, being a model partner in the weight loss process. Feel free to add your own tips to this list, too! If someone wants to help me extend these points into a full-on eBook, I’m all ears.

1. Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

3. Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately - or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts - and they taste just as nice.

6. Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though - it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).

8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before - and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.

10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you - that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like - or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.

11. Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider - a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine - and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.

12. Zone out. There’s a reason why people exercise to their favorite music - listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.

1) The Carb Rotation Diet.
Eat-Weight-Off- Lose 10 Lbs In One Week.
Diet & Fitness.

13. Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels - and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.

14. Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.

15. Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery - but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew - literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).

16. Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright - no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients - which are in more foods than you probably care to know.

17. Don’t always listen to your mate. I’ve already suggested that you tell your family - but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are - then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).

18. Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.

19. Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make - it’s pretty much the truth. As such, females should expect to set separate goals than males - especially if you’re working on losing weight together, side by side.

20. Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.

21. Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though - especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own - and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.

22. Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no - not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man - how much is your health worth to you?

23. Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it - and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.

24. Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.

25. Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway - if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?

26. Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).

27. Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds - and that you should only keep a serious eye on the lengthier trends.

28. One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.

29. Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker - or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision - will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.

30. All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first - and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight - not muscle mass.

31. Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them - and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”

32. Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results - but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust - don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat - not for those who are training for a triathlon.

33. Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 - 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening - don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.

34. Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”

35. Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full - ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.

36. Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.

37. Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil - it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though - your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.

38. Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids - Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it - equally.

39. Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored - unless they’re foods you really, really like. Feel free to change it up - keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.

40. Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates - and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom - so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!

41. Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).

42. Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level - around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).

43. Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.

44. Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two - I won’t tell a soul.

45. Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation - quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though - as that’s going to vary from person to person.

46. Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages - and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).

47. Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.

48. Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.

49. White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true - just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.

50. Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).

Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in - ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!