Many people do not know the benefit of green tea for weight loss. According to various researchers, green tea should be consumed before meals for regulation of insulin spikes. This is the main reason due to which obesity is caused. Moreover, green tea for weight loss between meals can make a person feel very content and full. Thus, craving for mid-meals can be avoided. Green tea must be consumed on a regular basis for getting long term results. Besides helping to lose a lot of weight, drinking green tea will make a person feel very active, energetic and relaxed. If a person has been looking for effective and easy ways of losing weight, green tea must be consumed. Given below are various weight loss facts of green tea:
1. According to many famous researchers, if green tea is consumed for a very long time, a person can surely become very thin. This is found to be very true by the scientists as well. The scientists have conducted various studies for knowing whether green tea will help in weight reduction or not. Various green tea weight loss facts are being provided by the scientists. However, the green tea that is consumed should be of fine quality and authentic.
2. Drinking green tea for weight loss is surely better than staying on a strict diet. As the metabolism of the body will decrease, fewer calories will be burnt. However, with dieting a person can lose more muscle and become weak. Consumption of green tea will surely help as it will burn additional calories and increase the metabolism.
3. Green tea for weight loss will help because it contains huge amounts of EGCG. This helps in the reduction of fats. The metabolism will also increase. The blood sugar level will be regulated. There is caffeine in green tea. Sleeplessness is caused due to it. Therefore, green tea must be consumed mostly during the day.
One can lose weight without exercise as well. The daily calorie maintenance level must be figured out. This is the number of calories that will be needed by the body for burning each day. An easy and quick calorie maintenance level calculator must be used for doing this. Since a person is aware of the calorie maintenance level, a basic subtraction is needed every time. Thus, weight loss without exercises is easily possible.
Hence, one must surely consume green tea for weight loss. This can make weight loss without exercises possible.
Top Weight Loss Program Stories
Tuesday, March 12, 2013
Diet Drinks and Weight Loss: How Does It Work
Interestingly, diet drinks and weight loss do not necessarily work together. Research has sadly revealed that most of the diet drinks we consume do contribute to a weight gain rather than weight loss. Isn't that bad news for all those who are trying them? But relax, there still are some good diet drinks that you can trust, you only need to be a lot more careful as you select them. Do not fall prey to every advert out there interested into tricking you as all they need is to sell their product. Continue reading and you may just find some help in burning those calories.
To many people, drinking plain water is not their old time favorite. I bet the reason we do not drink the recommended 8 glasses of water is just because it's tasteless; even I concur that. We all love sweet drinks, what we need is to be cautious about the kind of sweet drinks we consume and in what amounts. This is because both the chemicals and sugars found in these drinks are not good for your health neither will they help you in losing weight. You will just add a few pounds.
Even before I talk about other natural drinks that can help you in losing weight, I must remind you that water is and always will be the best remedy no matter how much we hate to admit. So, always bear in mind that no drink will surpass water in its role in weight loss. Besides, it is easily available and very cheap.
There is a solution in Stevia. This is a diet drink that is much sweeter compared to sugar. You can add a packet to about eight ounces of water and stir it up, and then you can pour it in your water bottle for consumption. This kind of healthy drink can prevent you from the daily consumption of sodas which contain so much sugar and make you add a lot of weight. You will find that in just a few days, your body will be much healthier and slimmer as the water works on your metabolic system.
There are also the proteins shakes and they are excellent diet drinks. Even though it is not written on the labels, they do a fantastic job in filling you up. They contain proteins which feeds the body's muscles. This in turn burns a lot of calories in the body making it easier for you to lose that extra fat.
These are just some of the good drinks you can consume if you are solemn about losing weight. But you also need to be aware of the kinds of drink you ought to avoid if you are trying to cut weight. Even the natural fruit juice is not so good. If you must take them, just consume one and dilute them a bit. Do not get into the habit of running for one each time you are thirsty, go for the fruits instead. And yeah, I bet you all know that alcohol too is not good, maybe that's a story for another day but keep off alcohol if you want to lose eight.
So, clearly draw a line between the kind of drinks you should avoid and the ones you should take. Diet drinks and weight loss can be quite confusing without doing so.
To many people, drinking plain water is not their old time favorite. I bet the reason we do not drink the recommended 8 glasses of water is just because it's tasteless; even I concur that. We all love sweet drinks, what we need is to be cautious about the kind of sweet drinks we consume and in what amounts. This is because both the chemicals and sugars found in these drinks are not good for your health neither will they help you in losing weight. You will just add a few pounds.
Even before I talk about other natural drinks that can help you in losing weight, I must remind you that water is and always will be the best remedy no matter how much we hate to admit. So, always bear in mind that no drink will surpass water in its role in weight loss. Besides, it is easily available and very cheap.
There is a solution in Stevia. This is a diet drink that is much sweeter compared to sugar. You can add a packet to about eight ounces of water and stir it up, and then you can pour it in your water bottle for consumption. This kind of healthy drink can prevent you from the daily consumption of sodas which contain so much sugar and make you add a lot of weight. You will find that in just a few days, your body will be much healthier and slimmer as the water works on your metabolic system.
There are also the proteins shakes and they are excellent diet drinks. Even though it is not written on the labels, they do a fantastic job in filling you up. They contain proteins which feeds the body's muscles. This in turn burns a lot of calories in the body making it easier for you to lose that extra fat.
These are just some of the good drinks you can consume if you are solemn about losing weight. But you also need to be aware of the kinds of drink you ought to avoid if you are trying to cut weight. Even the natural fruit juice is not so good. If you must take them, just consume one and dilute them a bit. Do not get into the habit of running for one each time you are thirsty, go for the fruits instead. And yeah, I bet you all know that alcohol too is not good, maybe that's a story for another day but keep off alcohol if you want to lose eight.
So, clearly draw a line between the kind of drinks you should avoid and the ones you should take. Diet drinks and weight loss can be quite confusing without doing so.
Monday, March 11, 2013
3 killer tips for weight loss
|
-How to Lose Weight by Sleeping
Weight Loss Tip - Top 25 Weight Loss Tips you Should Know
Weight Loss Tip
Top 25 Weight Loss Tips You should Know
Here are some weight loss diet tips that can be followed anywhere, everyday:
1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
4. Take pita bread roll ups or wraps with salad fillings.
5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
6. Add alfalfa or mung beans to salad to get extra iron.
7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
9. Consult the doctor before beginning an exercise or weight loss program.
10. Slowly eat and chew each bite during meals as this would decrease one's appetite.
11. Complete three small meals and two snacks everyday instead of one or two huge meals.
12. Use chicken stock when stir-frying. This will cut down on hidden fat.
13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
17. Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.
18. Though it's hard at first, try not eating 3 hours or more before bedtime.
19. Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.
20. Chilli helps to speed up metabolism - even the milder varieties.
21. Try making omelettes without adding the yolks! A dramatic decrease in fat.
22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.
23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don't be tempted to buy goodies.
Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.
Top 25 Weight Loss Tips You should Know
Here are some weight loss diet tips that can be followed anywhere, everyday:
1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
4. Take pita bread roll ups or wraps with salad fillings.
5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
6. Add alfalfa or mung beans to salad to get extra iron.
7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
9. Consult the doctor before beginning an exercise or weight loss program.
10. Slowly eat and chew each bite during meals as this would decrease one's appetite.
11. Complete three small meals and two snacks everyday instead of one or two huge meals.
12. Use chicken stock when stir-frying. This will cut down on hidden fat.
13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
17. Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.
18. Though it's hard at first, try not eating 3 hours or more before bedtime.
19. Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.
20. Chilli helps to speed up metabolism - even the milder varieties.
21. Try making omelettes without adding the yolks! A dramatic decrease in fat.
22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.
23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don't be tempted to buy goodies.
Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.
Amazing Weight Loss Tips For Women
There is nothing more powerful than your own desire and nothing can stand being an obstacle to your weight reduction efforts. The secret then would be to first take the choice, and secondly to adhere to these 12 clever weight reduction tips for women that will help you achieve your objective:
Weight reduction tips for women 1: You follow a weight loss program without the supervision and advice of the responsible doctor or nutritionist.
Do not enter any weight loss program without first taking the advice of the specialist. Every body is exclusive and has its personal peculiarities and characteristics. Which means that the diet that helped your very best friend to lose weight fast might not have the same impact on you. When you choose a weightloss routine, consider your weight, their state of your health, age and the kind of work you do. Also have in mind how the exercises you will adhere to and the diet that will help lose weight is unique for you.
Weight loss tips for ladies 2: You eat little or the incorrect type of food
Forcing the body into starvation and the intake of only one type associated with food (e. g. juice only) can be quite dangerous for your wellness, since the lack associated with certain trace elements and vitamins leaves the body uncovered in numerous diseases. The same can end up being dangerous for example if you're a complete vegetarian. If you decide to become a vegetarian ensure that your body receives the required iron. Remember that the actual forced famine, may irreparably damage your wellbeing and to bring you close to nervous anorexia.
Weight loss strategies for women 3: You cannot slim down by diet alone
If you believe you will lose weight via a diet only, this is really a big mistake. You may lose some weight and you'll get it back once you stop the diet. Achieving a sound body can be done through changing the sedentary way of life and also with a mix of healthy diet and physical exercise. Sports, find a hobby as well as generally not thinking only how you can consume fewer calories, but how you can burn more calories.
Weight reduction tips for women four: You combine weight loss efforts having a long lasting stress
Prevent stress. There are many women that after they are in an emergency of stress they are beginning to eat what they find before them. Before starting any kind of diet, analyzed the reasons which make you follow a weight reduction solution, set a goal and combined this diet with forms of exercise that will help fight the stress: yoga exercise, Pilates.
Weight loss strategies for women 5: Do not try to lose lots of weight quickly
Do not try to get rid of more weight as possible in the least period. They only thing that you could accomplish is to substantially dry your skin after you lose everything liquids from your entire body. The loss of a lot more than 3 pounds a month is recognized as dangerous for your wellness.
Weight loss tips for ladies 6: Do not follow several weight loss diets
Do not combine a number of different weight loss diets simultaneously because one method may come as opposed to another. Then, if you follow dieting and stop to begin another, it is very hard to see results in order to prevent them to happen. It is very vital that you follow a diet as well as sports program that meets your personal individual needs not to mention after the guidance of the specialist.
Weight loss strategies for women 7: Do not really eat "mechanical"
One of the main reasons that men tend to be thinner than women is because they will not the supermarket and because they don't cook. The ?forced engagement? associated with women in these processes entails more consumption of calories during food preparation. In the conducted research, it was learned that the calories that ladies recruit during cooking, contact the 300!
Of program, we do not claim that the solution is to not cook? Of course not really! But certainly you can stop to consume carelessly, waiting for .the primary meal. An easy way to prevent this is provided you are in your kitchen to chew a chewing gum. This will prevent you from filling the mouth area with other small special treats.
Weight loss tips for ladies 8: Control your wishes for sweets
If you think about this in most case you need to have dessert, and usually the desert is 'guilty' for that many calories. To restrict this habit and safeguard yourself, eat at each and every meal more protein.
Weight reduction tips for women 9: Frequently measure your average
Since the clothes are now much more resilient and waistbands often disappear it is harder to realize when your waist keeps growing. You only realise it once the stretch fabric starts in order to 'protest. ' What you have to do therefore is to have denim or another non-elastic cloth as the measure. Once a month put it on and see the outcomes.
Weight loss tips for ladies 10: Read the meals labels
Any product that is actually labelled as 'light' or even 'diet' does not mean that it's ideal for consumption plus much more does not mean that it can benefit you lose weight. So you have to be careful and read the meals labels carefully and be aware the percentage of fat and calories it has.
Weight loss tips for ladies 11: Do not eat everything you may want
It is proven that ladies prefer much more greasy foods than fruits, veggies and fiber. For this reason then avoid any extra burden towards the state: rich sauces, as well as fried food.
Weight loss strategies for women 12: Talk about unwanted weight loss efforts with your lover
Ask your partner, buddy, family or your trainer that will help you and advice you about unwanted weight loss efforts. Sometimes the impression that people have for ourselves isn't consistent with reality. Ask someone you trust to inform you where you have to improve and seek correct help.
This article presented 12 weight reduction tips for women. Without a doubt weight loss is difficult especially for women. Good results is possible though with persistent work, patience, a good weight loss program and physical exercise.
Weight reduction tips for women 1: You follow a weight loss program without the supervision and advice of the responsible doctor or nutritionist.
Do not enter any weight loss program without first taking the advice of the specialist. Every body is exclusive and has its personal peculiarities and characteristics. Which means that the diet that helped your very best friend to lose weight fast might not have the same impact on you. When you choose a weightloss routine, consider your weight, their state of your health, age and the kind of work you do. Also have in mind how the exercises you will adhere to and the diet that will help lose weight is unique for you.
Weight loss tips for ladies 2: You eat little or the incorrect type of food
Forcing the body into starvation and the intake of only one type associated with food (e. g. juice only) can be quite dangerous for your wellness, since the lack associated with certain trace elements and vitamins leaves the body uncovered in numerous diseases. The same can end up being dangerous for example if you're a complete vegetarian. If you decide to become a vegetarian ensure that your body receives the required iron. Remember that the actual forced famine, may irreparably damage your wellbeing and to bring you close to nervous anorexia.
Weight loss strategies for women 3: You cannot slim down by diet alone
If you believe you will lose weight via a diet only, this is really a big mistake. You may lose some weight and you'll get it back once you stop the diet. Achieving a sound body can be done through changing the sedentary way of life and also with a mix of healthy diet and physical exercise. Sports, find a hobby as well as generally not thinking only how you can consume fewer calories, but how you can burn more calories.
Weight reduction tips for women four: You combine weight loss efforts having a long lasting stress
Prevent stress. There are many women that after they are in an emergency of stress they are beginning to eat what they find before them. Before starting any kind of diet, analyzed the reasons which make you follow a weight reduction solution, set a goal and combined this diet with forms of exercise that will help fight the stress: yoga exercise, Pilates.
Weight loss strategies for women 5: Do not try to lose lots of weight quickly
Do not try to get rid of more weight as possible in the least period. They only thing that you could accomplish is to substantially dry your skin after you lose everything liquids from your entire body. The loss of a lot more than 3 pounds a month is recognized as dangerous for your wellness.
Weight loss tips for ladies 6: Do not follow several weight loss diets
Do not combine a number of different weight loss diets simultaneously because one method may come as opposed to another. Then, if you follow dieting and stop to begin another, it is very hard to see results in order to prevent them to happen. It is very vital that you follow a diet as well as sports program that meets your personal individual needs not to mention after the guidance of the specialist.
Weight loss strategies for women 7: Do not really eat "mechanical"
One of the main reasons that men tend to be thinner than women is because they will not the supermarket and because they don't cook. The ?forced engagement? associated with women in these processes entails more consumption of calories during food preparation. In the conducted research, it was learned that the calories that ladies recruit during cooking, contact the 300!
Of program, we do not claim that the solution is to not cook? Of course not really! But certainly you can stop to consume carelessly, waiting for .the primary meal. An easy way to prevent this is provided you are in your kitchen to chew a chewing gum. This will prevent you from filling the mouth area with other small special treats.
Weight loss tips for ladies 8: Control your wishes for sweets
If you think about this in most case you need to have dessert, and usually the desert is 'guilty' for that many calories. To restrict this habit and safeguard yourself, eat at each and every meal more protein.
Weight reduction tips for women 9: Frequently measure your average
Since the clothes are now much more resilient and waistbands often disappear it is harder to realize when your waist keeps growing. You only realise it once the stretch fabric starts in order to 'protest. ' What you have to do therefore is to have denim or another non-elastic cloth as the measure. Once a month put it on and see the outcomes.
Weight loss tips for ladies 10: Read the meals labels
Any product that is actually labelled as 'light' or even 'diet' does not mean that it's ideal for consumption plus much more does not mean that it can benefit you lose weight. So you have to be careful and read the meals labels carefully and be aware the percentage of fat and calories it has.
Weight loss tips for ladies 11: Do not eat everything you may want
It is proven that ladies prefer much more greasy foods than fruits, veggies and fiber. For this reason then avoid any extra burden towards the state: rich sauces, as well as fried food.
Weight loss strategies for women 12: Talk about unwanted weight loss efforts with your lover
Ask your partner, buddy, family or your trainer that will help you and advice you about unwanted weight loss efforts. Sometimes the impression that people have for ourselves isn't consistent with reality. Ask someone you trust to inform you where you have to improve and seek correct help.
This article presented 12 weight reduction tips for women. Without a doubt weight loss is difficult especially for women. Good results is possible though with persistent work, patience, a good weight loss program and physical exercise.
Weight Loss Tip : Top Useful and Effective Weight Loss Tips
Weight Loss Tip
Top Useful and Effective Weight Loss Tips
Tip 1
The first most important step you should exactly do is to giggle by yourself and swear to god as you will be happy every-time you try to lose your weight. Most people will be serious with any weight loss methods that it makes negative attitude or emotion at the begining. Be happy is the first step you have to do!
Tip 2
Open your mind to accept to any weight gain reason. Don't give up! Be honest with yourself, when you begin your weight loss. To keep off the weight in the future, you may have to change your lifestyle to stay slim.
Tip 3
Spend your time to learn and understand about weight loss and any methods of how to lose weight. It will help you to find the best way for you easier. Many people who diet believe that if they eat more than their body needs, they gain weight. If they eat less than their body needs, they lose weight. Basically that's true. But, this is one common mistake that they don't really understand there are still have other factors which its be involved as they trying to lose weight, especailly, hidden calories and how much is provided by the food they are eating.
Tip 4
It's most important thing, you should exactly do is to do not skip your meals forever. Remember the metabolism of your body will increasing and working properly by eating. Every-time you do skipping your meals, your body has to slow down the metabolism to attempt to conserve calories during that period. It makes you feel not so good and slicks you into a nightmare completely!
Tip 5
Before you start an exercise or weight loss program, you must to consult your doctor.
Tip 6
Good health achievement is a first point you should focus when you start to lose your weight.
Tip 7
Focus, monitor, and increase your activities to help your weight loss.
Tip 8
Fast walking is the easiest way, best method (can be done anywhere) you should add it into your weight loss program to hasten the burning of excess fat.
Tip 9
Do not stay with your weight loss program alone. Try to find your weight loss partner, friend, or club for motivation.
Tip 10
Learn about nutrition and find out the good healthy recipes, then try to test and grab any recipes that you think they are properly for you. This begins for your good cooking and healthy eating.
Tip 11
Avoid to have one or two big meals. Let's get two times of snacks and three mini meals everyday instead of.
Tip 12
Learn how to make your favorite recipes without sugar, fats, and salt.
Tip 13
Instead of salt to taste, do use spices and herbs for your favorite foods.
Tip 14
When you are cooking with fry or stir method, do avoid using oil.
Tip 15
Avoid to adding the yolks into your foods as much as possible you can.
Tip 16
Use non-fat yogurt instead of cream.
Tip 17
Sometime you try to eat low fat mayonnaise but you realize that it's not be good taste for you, let's try to combines 1 teaspoon (or little more... depends on your tastable tongue) of satay sauce or dijon mustard with it. Your dream will come true!
Tip 18
During meals, you should to chew each bite and eat slowly. Slow eating will kill your appetite.
Tip 19
In the morning, let's try to drink hot or warm water to speed up your metabolism and burn calories out.
Tip 20
Try to drink 8 glasses of water per day. It's very important for your health and also helps to loss weight. Please remind that large quantities of water is required for an active metabolism which weight loss need.
Top Useful and Effective Weight Loss Tips
Tip 1
The first most important step you should exactly do is to giggle by yourself and swear to god as you will be happy every-time you try to lose your weight. Most people will be serious with any weight loss methods that it makes negative attitude or emotion at the begining. Be happy is the first step you have to do!
Tip 2
Open your mind to accept to any weight gain reason. Don't give up! Be honest with yourself, when you begin your weight loss. To keep off the weight in the future, you may have to change your lifestyle to stay slim.
Tip 3
Spend your time to learn and understand about weight loss and any methods of how to lose weight. It will help you to find the best way for you easier. Many people who diet believe that if they eat more than their body needs, they gain weight. If they eat less than their body needs, they lose weight. Basically that's true. But, this is one common mistake that they don't really understand there are still have other factors which its be involved as they trying to lose weight, especailly, hidden calories and how much is provided by the food they are eating.
Tip 4
It's most important thing, you should exactly do is to do not skip your meals forever. Remember the metabolism of your body will increasing and working properly by eating. Every-time you do skipping your meals, your body has to slow down the metabolism to attempt to conserve calories during that period. It makes you feel not so good and slicks you into a nightmare completely!
Tip 5
Before you start an exercise or weight loss program, you must to consult your doctor.
Tip 6
Good health achievement is a first point you should focus when you start to lose your weight.
Tip 7
Focus, monitor, and increase your activities to help your weight loss.
Tip 8
Fast walking is the easiest way, best method (can be done anywhere) you should add it into your weight loss program to hasten the burning of excess fat.
Tip 9
Do not stay with your weight loss program alone. Try to find your weight loss partner, friend, or club for motivation.
Tip 10
Learn about nutrition and find out the good healthy recipes, then try to test and grab any recipes that you think they are properly for you. This begins for your good cooking and healthy eating.
Tip 11
Avoid to have one or two big meals. Let's get two times of snacks and three mini meals everyday instead of.
Tip 12
Learn how to make your favorite recipes without sugar, fats, and salt.
Tip 13
Instead of salt to taste, do use spices and herbs for your favorite foods.
Tip 14
When you are cooking with fry or stir method, do avoid using oil.
Tip 15
Avoid to adding the yolks into your foods as much as possible you can.
Tip 16
Use non-fat yogurt instead of cream.
Tip 17
Sometime you try to eat low fat mayonnaise but you realize that it's not be good taste for you, let's try to combines 1 teaspoon (or little more... depends on your tastable tongue) of satay sauce or dijon mustard with it. Your dream will come true!
Tip 18
During meals, you should to chew each bite and eat slowly. Slow eating will kill your appetite.
Tip 19
In the morning, let's try to drink hot or warm water to speed up your metabolism and burn calories out.
Tip 20
Try to drink 8 glasses of water per day. It's very important for your health and also helps to loss weight. Please remind that large quantities of water is required for an active metabolism which weight loss need.
50 Weight Loss Tips | Weight Loss Help And Tips
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.
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 theTanita 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).
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.
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 theTanita 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).
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