Get Weight Loss Contest Email Updates from Justin! 4LONG BEACH LOSERS RULES 4WEIGHT LOSS e-News Long Beach Losers events, contests, ideas that can help you lose weight.  Get messages 1 or 2 times weekly during the 12-week contest. Free. subscribe 42010 TEAM NAMES, so far - $weet & $ugar Free - 12 Weeks to Smaller Cheeks - 3peat - 40 Lbs. to Freedom - 5 Fat Aces - All that and no bag of chips! - Anchors Away - Baby Got Back - Baby Got Snacks - Backsliders - Beach Girls - Before "ENDDD" After - Bringin' Sexy Back - Bubba & The Berthas - Chunky Brewster - Chunky Monkeys - Dave N Bitches Part Deux - Diminishing Returns - Destined to Lose - Ding Dongs & HoHos - Dirty Dozen, The - Dough in Our Pockets - Downsizers - Down with the LBs - Drop it Like it's HOT - DWBC Losers - EnMass - Fat Assassins, The - Fatliners, The - Fattastic Five, The - Fat Tues...and Wed...Thurs. and - Fifth Element, The - Fit Fannies - Flab Five, The - Future Skinny Bitches - Get Your Own Dessert - Girls on the Lose - Half Tonne O' Fun - Hit the Jackpot - Inspired to Perspire - I Pity The Food - Jelly Bellies - Kellys Krackpots - Lamar's Angels - Las Albondigas - LB Wild Hogs - Lean and Green - Legally Lean - Littles, The - Los Al  Life-Savers - Los Al MILFs 2B - Lost Among Strangers - Lost In Weight - Lucky Lady Losers - Meltaways, The - Melting Momsters, The - Mini Roses - Misfats, The - Mission Slimpossible - Motivated Pot Bellies - No More Excuses - No More wine-ing - Party of 5 - Peninsula Pudgies - Perfect Strangers - Phat Not Fat - Phive Phine Phatties - Pico Pigs - Polka Dot Bikini - Pound Pushers - Reducio - Second Street Junkies - Shrinking Violets, The - Slenderellas, The - Spanx - Start Big, Finish Small - Stay Thin My Friends - Sweat Equity - Taken   - Team DØughnut$$ - Team Fluffy - Team Inspired - Team Of Dimension - Team Pepper - Team Venture - TLF (The Lucky Found) - Tubbytellez - Universal Copy Biggest Losers - Waist Away - Waist Management - Waisting A Weigh - We Can't Haz Cheeseburger - Win $ome, L#se S#me - Winners, The - XL BLT - Yes, We Can - Z Force (submit your team name to Justin@JustinRudd.com) 4 2009 LONG BEACH LOSERS STATS See the middle column at the bottom of this page for the latest week's stats. We don't publish cumulative stats. 4 JACKPOT - $54,060 (2009) - $17,685 (2008) - $14,750 (2007)   We are the #17 fattest city in the U.S. in 2010. Oops, we did it again.  Long Beach was also on the top-25 list of "fattest cities in the U.S. in 2009" according to Men's Fitness magazine. JUSTIN'S MOTTO

MARK TWAIN once wrote: "Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did. So, throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover." MY MOTTO IS "EXPLORE. DREAM. DISCOVER." I WANT TO Explore, Dream and Discover as much as possible in my life here on earth, and I want my Web sites to empower, equip and incite others to do the same. I WANT TO help folks to find something new and exciting to do and experience. That's why I I formed my charitable organization and named it the "Community Action Team"— a name that I feel encompasses all the varied activities and events that I have (and will continue to) organized for the good of our community. Yours truly, Justin Rudd! 4 Sneaky little slim-down tricks Sometimes a lot of small measures can lead to big weight differences. Along with eating vegetables, experts suggest keeping portion sizes small Another expert's tip? Brush your teeth THE MAIN PURPOSE of the Community Action Team (CAT) is to promote social well-being among the general public. As a 501c3 nonprofit corporation governed by a board of directors, contributions to CAT are tax deductible and are used to help produce quality events within our community that benefit children, animals, and the environment. C.A.T. IS AN UMBRELLA organization that includes 4 Halloween Kids' Costume Contest 4 July 4 Kids' Bike Parade 4 Haute Dog Poetry Contest 4 Interfaith Blessing of the Animals 4 $1,000 National Elementary School Spelling Bee 4 Nat'l Adult Spelling Bee 4 Belmont Shore Sidewalk Chalk Art Contest 4 Haute Dogs on the Beach events 4 Haute Dog Easter Parade 4 Haute Dog Howl'oween Parade 4 Operation Easter Basket 4 Operation Santa Paws 4 5k/10k Long Beach Turkey Trot 4 monthly 30-Minute Beach Cleanups 4 Beds, Bikes, Bears & Blankets giveaway to those in need 4 Clothing giveaways to the underserved 4 Bulldog Beauty Contest I AM A FIRM believer in the collective power of individuals joined in a spirit of goodwill and generous giving to bring about the success of a community. -Justin Rudd!

Californians are Living Large

California has the 36th highest rate of adult obesity at 22.7 percent and the 32nd highest rate of overweight youths (ages 10-17) at 13.2 percent in the nation, according to a new report by Trust for America's Health (TFAH).

Percent of adults who are obese

-- Mississippi 30.6%

-- West Virginia 29.8%

-- Alabama 29.4%

-- Louisiana 28.2%

-- S.C. and Tenn. 27.8%

-- Calif. 22.7%

Fast Calif. facts

• 23.2 percent of adults in California report that they do not engage in any physical activity. The national average is 22 percent.
• California is one of 17 states that require their school lunches, breakfasts, and snacks to meet higher nutritional standards than the U.S. Department of Agriculture (USDA) requires.
• California is one of 22 states that have set nutritional standards for foods sold in vending machines, a la carte, in school stores, or in bake sales in schools, and the state is one of 26 states that limit when and where these foods may be sold on school property beyond federal requirements.
• California is one of 16 states that screen students' body mass index (BMI) or fitness status and confidentially provide information to parents or guardians.

Are you obese?

The body mass index is a ratio that takes into account height and weight. Here's how the scale runs:

Obese: Body mass greater than 30

Overweight: 25 to 29.9.

Normal weight: 18.5-24.9

Underweight: Less than 18.5

However, people with a large amount of lean muscle mass, such as athletes, can show a large body mass index without having an unhealthy level of fat.

Start Lifting Weights to...
4 boost your metabolic rate
4 maximize your fat-burning potential
4 build and/or tone your muscles
4 Justin recommends strength training at least 2x/week

g Despite the proliferation of materials and education about losing weight, Americans are getting fatter than ever.

• The future of trans fat

• Exercise's other benefits: Good sex, good sleep

• At-home and school, kids are sedentary

• How eating habits have changed

• Eating disorders not just in teens anymore

g Lots of Ways to be Long Beach's Biggest Loser
NOTE: ALWAYS CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY SIGNIFICANT CHANGES TO YOUR DIETARY HABITS OR YOUR PHYSICAL ACTIVITY ROUTINES.

1. Think about the prize jackpot.
2. Get at least 8 hours of sleep.
3. Eat one cookie, instead of 6.
4. Drive by drive-throughs. Don't stop.
5. Order a small.
6. Brush your teeth.
7. Less salt.
8. Put down the TV remote.
9. More raw veggies.
10. Walk the block before bed.
11. Drink more water.
12. Eat only 1/2 of a dessert.
13. Park farther away from the front door and walk.
14. Take the stairs, instead of the elevator or escalator..
15. Do some pushups instead of watching TV commercials.
16. Don't super-size.
17. Drink some green tea.
18. Envision a leaner you.
19. Take before and after photos.
20. Take half your meal to-go.
21. Smaller portions of everything.
22. Write down everything you eat.
23. Tell everyone you are doing a weight-loss challenge.
24. Move, move, move everywhere.
25. Change up places to exercise so you do not get bored.
26. Take the stairs, instead of the elevator
27. Walk to the corner grocery
28. Walk the dog, instead of having the kids do it!
29. Walk during the lunch hour = half hour to eat, the half you can walk.
30. If you feel hungry, drink water first.
31. Kick the sugar habit!
32. Remind yourself that "eating is instant gratification, losing is forever!"
33. Remember, to gain took time ... to lose takes time too!
34. Share your dinner with a friend!
35. Shop with Calories in Mind!
36. Use a Smaller Plate or Bowl!
37. Trick yourself into gum!
38. Brush your teeth early in the evening.
39. Don't eat after 8 PM.
40. Eat and Chew Slowly!
41. Don't Watch TV While Eating.
42. Remove one target food from your diet.
43. Don't go to the grocery store hungry.
44. Eat a little something before you go out to eat.
45. Find some low-calorie recipes.
46. Try a new outdoor recreation activity.
47. Buy that new bathing suit 2 sizes smaller for motivation.
48. Eat Breakfast!
49. Implement positive self-talk and affirmations.
50. Reach your target heart rate
51. Instead of foot long sandwiches, order a 6-inch wheat bread with mustard.
52. Lower red meat intake
53. Avoid saturated fats
54. Breathe slowly and deeply.
55. Relax.
56. Meditate.
57. Keep a sense of humor.
58. Get a pedometer and use it.
59. Even while seated, exercise.
60. Double-up the stairs.
61. Do all of the tips with a spouse or friend.
62. Ban midnight munchies.
63. Try a new, healthy recipe.
64. No buffets.
65. Use portion control: a 3-oz. meat should be the size of a deck of cards.
66. 1 cup of rice, pasta or potatoes should be the size of a  tennis ball
67. Walk around the block
when you get stressed.
68. Drink less alcohol.
69. Eat more whole grains.
70. Stop emotional eating.
71. Think like a lean person.
72. Eat a rainbow of colors and whole grains.
73. Kick up the calcium.
74. Never go more than 4-5 hours without eating.
75. Stop smoking!
76. Encourage exercise with your kids.
77. Make healthy eating a family affair.
78. EAT LESS, MOVE MORE!
79. Eat fresh, non-processed food.
80. Tell a friend: they can help keep you in check.
81. Turn the TV OFF (commercials make you hungry/crave).
82. Get out of your normal surroundings/routine.
83. Get out of your normal surroundings/routine.
84. Get a book about your local trails - then check them out!
85. WRITE/state YOUR GOAL - post it on the refrigerator/mirrors - everywhere!
86. A moment on the lips, a lifetime on the hips!
87. Just ate but still feel hungry? Go for a walk!  GO!
88. Water, WATER, more WATER!
89. Cut out/back on soda - even diet soda.
90. Drink tea instead of coffee.
91.Have protein snacks handy.
92. One pound of brustle sprouts is still ONE POUND!
93. Grill enough chicken/fish for several days! (no excuses!)
94. An apple a day adds fiber to your diet. (not apple pie)
95. Keep a food diary. Everything in your mouth counts!
96. Join a 'loser' near you.
97. Have a winning attitude.
98. See yourself at your ideal weight.
99. Join your local walking/hiking club.
100. Believe.
101.Try a papaya
102. Try passion fruit
103. Try a guava
104. Try a mamey sapote
106. Try a pepino
107. Try a Kiwi
108. Try a Lychee
109. Eat smarter.
110. Have a yogurt.
111. Eat some antioxidants.
112. Try some soy.
113. Eat tofu.
114. Have healthy snacks on hand.
115. Try a lowfat summer salad.
116. Watch FitTV.
117. Watch Discovery Health channel.
118. Shop organic.
119. Get plenty of vitamin C.
120. Eat whole wheat.
121. Pack kids lunches with healthy snacks.
122. Go to a farmers' market.
123. Grow your own herbs
start a garden.
124. Reduce soda intake.
125. Stretch before exercising.
126. Cool down after a workout
127. Take up hiking.
128. Pull weeds.
129. Keep summer grilling healthy.
130. Listen to music while working out that keeps you going.
131. Schedule new workout classes a week ahead of time.
132. Make an exercise agreement with your partner/friend.
133. Enroll in a self-defense class.
134. Invest in a trainer.
135. Have your body-fat level measured in the beginning and see how much of a change at your goal.
136. Try rock climbing.
137. Try whitewater kayaking.
138. Try surfing.
139. Boost your adrenaline.
140. Sign up for a 5K, 10K, marathon or half marathon.
141. Pamper yourself.
142. Get some new running shoes.
143. Get a new haircut.
144. Have olive oil.
145. Take up ballroom dancing
146. Get a physical from the doctor
147. Know you will look irresistible to your partner when you reach your goal.
148. Know that change is a good thing.
149. Ride a bike.
150. Learn how to skate.
151. Jump rope.
152. try something new at a health food store.
153. Get outside.
154. Fly a kite.
155. Wash your dog yourself.
156. Wash your car yourself.
157. Read about fitness.
158. Workout different muscles.
159. Set the treadmill to incline
160. Try a new workout machine
161. Cook with basil
162. Reward yourself when you reach your goal
163. Think about your teammates
164. Post a picture of what you want to look like on the fridge.
165. Put in your bleaching tray after you eat dinner, so you're not tempted to snack before bed.
166. Pay your children to discourage you from eating.  Maybe $1 for each lb. you lose.
167. Avoid trans fats.
168. Don't fast.
169. Don't skip a meal. In fact, eat about 6 smaller meals throughout the day.
170. Avoid frozen meals, since they are typically high in sodium.
171. Don't eat really yellow bananas, since they contain a lot of sugar.
172. Buy smaller bananas or eat only half of a banana.
173. Avoid energy bars as meal replacements.
174. Take daily multivitamin.
175. Tell everyone you know that you are trying to lose weight and ask them to be your cheerleaders and accountability partners.
176. Practice mindful eating. 
177. Support creative visualization -- visualize the new, slim you. 
178. Think positively.
179. Lift some weights.
180. Understand that weight-loss plateaus are natural and do occur
181. Increase the duration and intensity of your workout.
182. Eat at least 1,200 calories a day.
183. Do not deprive your body of food. Starvation slows your metabolism and makes it tougher to shed weight.
184. Shake up you food choices.
185. Avoid soy sauce, or choose low-sodium soy.
186. Eat California rolls. They are high in protein and low in fat.
187. Don't reward yourself with food.
188. Shrink the size of your snacks.
189. Train for an event to stay in shape (i.e. the upcoming Grunion Run/
Walk 5K/10K or the Long Beach Turkey Trot.
190. Ease yourself in to exercise.
191. Push-mow the lawn.
192. Drink eight glasses of water a day.
193. Avoid flavored bottled waters that often contain extra sodium, calories and artificial sweeteners.
194. Understand that some medications, like the antidepressant Paxil, can cause weight gain.
195. Try to buy pre-portioned groceries.
196. Keep a journal or online blog of your successes and struggles with weight loss.
197. Understand that eating slowly lets your body develop satiety (the feeling of fullness) that signals you to eat less.
198. Spend time with friends, so you won't allow eating to accompany your boredom and loneliness.
199. Adding hills to your workout ups the calorie burn like crazy.
200. Recruit a walking buddy.
201. Exercise an hour a day.
202. Switch off among three different cardio activities a week.
203. It's okay to have a cheat meal (in moderation) each week. Mine will be pizza.
204. Put small servings of a snack, like chips, in a bowl in stead of mindlessly eating from the bag.
205. Don't approach your diet with a beginning and an end. Make lifestyle changes.
206. Cut back to 7 calories per pound of your current body weight. (If you are under 150 lbs., use 150 as your starting weight).
207. Don't eat chicken skin.
208. Each meal should contain carbs and protein.
209. Think of sweat as fat dripping off your body.
210. Clean out your pantry and toss out junk food.
211. Concentrate on becoming super-healthy, instead of super-thin.
212. Strength training is your secret weapon. Try Justin Rudd's Beach Body Sculpt Classes.
213. Don't wait to celebrate until after your last pound is gone. Celebrate daily during the process!
214. Repeat this mantra: "I CAN DO IT!" throughout the day.
215. Share a dessert, instead of eating it all by yourself.
216. Avoid appetizers and a bunch of bread at restaurants. Drink a glass of water while your food is being prepared.
217. Get a makeover now. Don't wait til you've lost all the weight.
218. Request that the chef saute your foods without butter. A cooking spray is better.
219. Use a smaller dinner plate.
220. Use smaller spoons when eating desserts.
221. Your plate should contain 25 percent whole grains, 25 percent lean protein, and 50 percent fruit and vegetables.
222. Put decadent foods out of sight in your fridge and freezer. Healthy foods should be in plain sight.
223. Drink eight to ten 8-oz. glasses of water per day.
224. Replace full-fat milk, yogurt, and cheese with lower-fat versions.
225. Add flavor to a big pitcher of water by floating mint, orange, lemon and/or cucumber slices. Keep that pitcher on your top shelf in the refrigerator.
226. Try to replace butter with healthier (unsaturated fat) olive oil.
227. Keep a measuring cup handy for snacks and cereals, so you can measure a sensible portion.
228. Choose whole-grain options.
229. Don't eat sugary cereals.
230. Cure or quit eating after 6 p.m.
231. Portion and label your pre-cooked meals so the are easy to grab.
232. Jump rope for 10 minutes and burn 100 calories.
233. Go for a 20-minute walk and burn 102 calories.
234. Skip the crust on your pie slice and save 100 calories.
235. Eat open-faced sandwiches (1 slice of bread) and save 100 calories.
236. Recruit a diet coach.
237. Realize that not everyone loses weight each week. Keep plugging away and you will lose weight the next week.
238. Even though you may be tired, you are not too tired. Exercise will energize you.
239. Make an exhaustive list of why you want to lose weight.
240. Set your weight loss goals in 5-lb. increments. Once you hit the first goal, move to the next.
241. List the positive things about your weight loss and play those thoughts over and over in your head.
242. Write down everything you eat and analyze the list.
243. Have a little competition with a friend to see who exercises the most minutes in a week.
244. Instead of saying, "I'm going to work out." say, "I'm going to burn fat."
245. Join a group like Weight Watchers or Lindora.
246. Use www.dwlz.com to look up restaurant nutrition info to choose what you'll order before you leave home.
247. Fill up on fiber-rich foods like oatmeal or an apple to boost your stamina before a workout.
248. After a workout, go for fiber and add protein to help build healthy muscles.
249. Remember that dieting without exercise can't get rid of fat. A dieter who exercises often has smaller fat cells and a lower risk of heart disease.
250. Exercise (especially strength training) helps you maintain or increase your muscle mass and metabolism, allowing you to burn more fat.
251. Try these free online Web sites: sparkpeople.com, googlemodules.com, and diettelevision.com.
252. Join the YMCA or a gym and take advantage of its facilities and programs.
253. Make a meal for your pet and watch them eat!
254. Read this entire Web site for many more benefits of nutrition, exercise and healthy eating!
255. Don't just think about healthy eating, Do healthy eating!
256. Got an urge to snack, brush your teeth instead!
257. Watch the Food Channel and live vicariously through them!
258. Don't shop when you are hungry.
259. Watch " The Biggest Loser" or " Fat March" on T.V. When they lose big it's motivating.
260. Buy an outfit 2 sizes to small.
261. Appreciate sweat.
262. Crank the treadmill to at least 5.
263. Eat seasonal fruits and veggies.
264. After dinner, walk and then come back to clean up.
265. Go to the playground with your kids.
266. Take advantage of the cooler weather outside in the fall.
267. Remember, when you love yourself you'll attract more love in your life.
268. Get massages.
269. Try ballroom dancing.
270. Try zumba.
271. Try kickboxing.
272. Try salsa dancing.
273. Try yoga.
274. Try Tai chi.
275. Try pole dancing.
276. Try water aerobics.
277. Excercise to music.
278. Know that the Long Beach Loser challenge is quickly approaching its ending, so work hard.
279. Get a bootylicious butt and do squats.
280. Eliminate food in your cabinet that my wean you off your program.
281. Keep your fridge stocked with fresh fruits and veggies.
282. Be good to yourself
283. Thinking good thoughts will keep you healthy.
284. Eat more fish.
285. Create your own easy and healthy cook book and share it with your
friends. Make it fun!
286. Embrace the new you you are becoming!
287. Squeeze lemon over watermelon and salads.
288.

??? SEND A SUGGESTION FOR THIS LIST to Justin@JustinRudd.com