Weight Loss Tips 4
Say no to soft drinks, and say goodbye to 15 unwanted kilos per year. Millions of people drink an average of 2 regular soft drinks a day, which adds an extra 1350Kj or 320 calories a day to their dietary intake. When you add these extra kilojoules up over a year, they result in around 15 kilograms of weight gain! Would you like to lose 15kgs in one year?
Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)! Plus, you’ll improve muscle strength, flexibility, and endurance.
Power Foods - Power foods such as fish, whole grains, leafy greens, fresh fruits and vegetables will help you get a leg up on your good health. Keep in mind that although the dieter's goal is to drop unnecessary weight, what they eat today creates the body of tomorrow. Make it strong - make it healthy. To learn more about Power Foods visit osovo.net and download a free evaluation copy of 101 PIES.
Eat slowly - Your brain only sends the hungry signal for about 15 minutes; then it stops. The slower you eat the less likely you are to go for seconds or still be hungry.
Use fat free or low fat salad dressings or make your own using lemon juice, spices and a tiny amount of olive oil.
Instead of sitting in the stands while watching your kids play at a ballgame, try pacing the field instead.
Don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. Dietary fat is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.
When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.
When I am dieting it helps to keep a diary. I write down what I'm feeling when I want to binge and I praise myself for my little successes. It keeps me motivated. I also read back over it every so often and I realize how far I've come.
Fresh homemade foods only - By preparing fresh meals instead of frozen ones you will cut your calorie and fat intake a considerable amount.
Exchange water for soft drinks – yes, even diet drinks!
Clean your house. Houehold chores are the best exercise for weight loss.
Tune in to an audio book while you walk. It’ll keep you going longer and looking forward to the next walk—and the next chapter! Downlad some free from osovo.net or check your local library for a great selection. Look for a whodunit; you might walk so far you’ll need to take a cab home!
Even more good diet moos regarding dairy products in your diet recipe. By replacing the cream, ice cream, sour cream, buttermilk and milk in your recipes with evaporated skimmed milk you'll save calories while adding tasty goodness to your diet recipes.
When I am hungry, I pop a Jolly Rancher in my mouth. I carry them with me wherever I go. They are fat-free and they curb your appetite. I know, I know - yes, there is sugar in them but they just seem to do the trick better than veggies or fruit sometimes.
Breakfast every morning - Eating breakfast every morning is the best thing you can do for yourself. It sets the tone for the rest of the day’s eating.
Slim down with casseroles – just use lean meat and veggies.
Take a brisk ten minute walk each morning, afternoon and evening.
Plant a vegetable garden. You’ll have all that terrific food to eat and exercise in the process!
Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
Freeze 1 banana, sliced. Roll in no calorie sweetener, cocoa powder and cinnamon. About 80 calories. Frozen fruits take a while to eat and go well with hot summer weather.
Small meals - many diets call for eating six small meals instead of three large ones. If you find yourself always hungry this method could really benefit you.
Go ahead and snack, just snack on good stuff, like raisins, nuts veggies and dried fruit.
Learn how to snorkel. Learn a new dance. Join a gym. Join a lunch hour aerobic class.
Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.
The evening is REALLY hard for me so I just try my darndest not to be a couch potato. I found that when I get on the computer that I can stay on it for hours and I totally lose track of time and the hunger I had previously been feeling. Or I will grab a book and turn everything off in the house (noisewise) and just read away. If you can get your mind off of it, that is the key!
The only problem with weight charts as I see it is that they are sometimes unrealistic. I am a male, 48 years of age. My frame is large. I am 6 feet even and weigh 220. All charts that I have ever seen indicate that I am terribly obese. However, I work out frequently, both strength and aerobic training. I am a former athlete who played college football. This past week, I had a fat analysis. Results: Fat listed as 17.6%. Lean muscle mass listed as 180 pounds. Granted there might be an error factor with the machine -- but it couldn't be off that much.
Recipes - Before you start your weight loss plan make sure you have plenty of recipes; you will get bored eating the same foods over and over again.
Never eat while you are standing. You tend to eat more and it doesn't digest as fast as when you are seated.
When exercising, use a multi-purpose squat to improve strength in the lower body. This will strengthen all of the major muscles of the lower body including hamstrings, quadriceps, calves and gluteals.
Nothing’s less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
Calorie-free is going to be a bit difficult to find in your pantry or fridge, but the following food comes pretty close: 1/2 cup strawberries = 22 calories.
If you plan to go on a diet, tell a friend!! if a friend is planning to go on a diet, start together! The key is ACCOUNTABILITY...when we're alone and reach for the fridge for that last slice of cheesecake, no one else knows but you...and it's easier to cheat. It's important to have a support system so that someone can keep you accountable AND SUPPORT and ENCOURAGE you...trust me...it helps a bunch! Affirmations are as important as gentle chidings.
An occasional glass of wine or beer will not hinder all your efforts although you should avoid it as much as possible.
Don’t sample when you are cooking. A taste here, a little bite there and before you know it you’ve eaten an entire portions without sitting down at the table!
Use balance training exercises to help in performing daily living and activities. Try a one-legged balance exercise by standing on one leg for 10 to 15 seconds, switching legs and repeating the process for three to five sets.
Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
A way to add fun into your diet without increasing the fat and calories is to incorporate no calorie sweeteners, such as Splenda, Nutrasweet and Equal.
I have lost almost 70 pounds in 1.5 years and the changes are unbelievable. I went from size 20 to size 10, and I want to lost about 20 lbs. more. The most important change i made was deleting beef, pork, and poultry from my diet. My health improved and the pounds melted away. I drink at least 8 cups of water per day and have fish once a day. Other proteins include beans. If someone told me that I would wear a size 10 in 1996, I would have bet against myself. I can move around much easier and wear clothes I never thought was possible. Please, do yourselves a huge kindness and lose the weight.
Exercise - You need exercise of some sort. Whether it is walking, biking, swimming anything that will get you moving.
Don’t give up potatoes. A baked potato has 0 grams of fat and only 160 calories. Just don’t eat fries that weigh in at 13 fat grams and 480 calories!
Jump in place with feet together. Alternate between touching the left and right heel in between jumps with both feet.
Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
My best advice is to find low fat foods that taste good, and never deprive yourself. I lost 70 lbs. last year, and never felt hungry. I now wear a size 6. Ideas are: Special K Eggo waffles with thawed pre-sweetened strawberries and lite cool whip for breakfast (my personal fast favorite) A piece of fruit at 10:30 am to keep the metabolism up, forget fries at lunch. I ate between 20 & 30 grams of fat a day, but made them count! salads for lunch with fat free (now don't make a face) wish bone honey mustard dressing- excellent! Especially with a lot of veggies on top and a can of swanson chicken breast meat, add a baked potato with molly and about 1/2 tblsp. butter- chow down all you want. You can always have a bowl of cereal with 1% milk anytime. I saved my fat grams for dinner most of the time when i am with my family, but still we eat alot of grilled chicken breasts and baked fish. I found that dessert was okay to have- hot fudge sundaes, root beer floats- just do a small one. When you think about it, what you really crave is the taste of it, but once you get a taste, the rest doesn't taste more and more better. So have a little one with regular or low fat ice cream and go on with things that make you stronger mentally or physically. You can do Joyce Vedrall's definition work out while you watch your favorite tv show. You just have to know in your heart that you are worth being who you want to be, and go for it. Also, I never put anything in my mouth without knowing how many fat grams it has. Never.
Enjoying exercise - If you choose an exercise that you enjoy and don’t really think of as exercise like playing tennis or dancing then you’re one step ahead of the boring got to do it exercise program.
Stay away from pastries. They are loaded with fat not to mention that they are also loaded with sugar.
Target the triceps with a bench dip. Seated on a bench, grasp the front edge with your hands shoulder-width apart. With your heels on the floor, extend your legs straight out from your body. Move forward until your hips are off the bench. Lower the hips slowly toward the floor then press up to a full extension of your arm without locking your elbows.
If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.
Purchase unsweetened canned fruit and add extra sweetness using Splenda/Equal sugar substitutes for zero added calories and fat.
YOU have to be ready to do it...no one can do it for you! I've been on a program to learn new eating habits, select foods with less fat grams, drink 8-10 glasses of water a day, and since starting this on January 17/96 I've lost 46 lbs. I have many lbs to go but, for some reason which I can't explain, am positive my goal will be achieved. Feel wonderful, much more energy, have gone down 4 dress sizes, and am enjoying each and every day. Many many diets are in my past and I'm sure that in the past 26 years the lbs that have been lost, and then regained (+10 extra each time) must surely add up to 100 lbs. What finally got me on this final program? Well, my son took my picture a year ago this July and I couldn't face how truly obese I had become. First I thought - this can't be how I look and then, when it struck home, my second thought was - how can I do this to myself? So, after many sleepless nights I found the program that is proving right for me. It is possible to turn yourself around and head down the right track - it isn't easy, but the rewards are overwhelming. Drinking 10 glasses of water a day, eating properly, and the encouragement from my husband and the rest of our family, and friends, is helping each and every day.
Exercise buddy - Working out with a fiend helps pass the time more quickly.
Eat more salads but don’t let salad become boring. Add different ingredients. Throw in a few raisins, canned beans like garbanzos and vary your dressings. Leave out the mayo!
Try a bent over row to target the latissimus dorsi, teres major, posterior deltoid, trapezius, rhomboids and biceps. While standing, begin with your feet should width apart. Bend the knee and flex forward at the hips. Tilting the pelvis slightly forward, engage the abdominals and extend the upper spine to add additional support. Hold a weight or bar beneath the shoulders with your hands approximately should width apart. Flex your elbows and lift your hands toward the sides of your body. Pause and slowly lower your hand back to the starting position. Be sure to keep your shoulders stationary.
A simple shoulder shrug can help to strengthen your back. Stand erect with dumbbells or other weight in each hand. Lift your shoulders toward your head by elevating your shoulders and slightly retract and roll them back. Pause for a moment then return to the starting position. Make certain that you do not rock or use your legs and keep your knees slightly bent. A variation on this exercise is to do one shoulder at a time.
Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
Diet Toast: 1 slice of diet bread (35 calories) sprayed with no calorie butter spray. Pop into your toaster.
I always used to find myself eating in front of the tv. Now whenever I sit down in front of the tv, I also sit down with one of my crafts. Usually cross stitch. Try any craft that will keep your hands busy and allow you to see the boob tube.
Invest in a pedometer and set a daily goal for how many steps you will take then increase it by ten each day. The recommended number of steps for weight loss is 10,000 per day, with 4000 to 6000 steps of uninterrupted walk.
Limit your intake of meat to just two or three meat choices per week and select more “white” meats than red.
Another exercise to strengthen the back is a scapular retraction. Begin with your feet shoulder width apart and your pelvis tilted and slightly forward. Engage your abdominals so you can maintain neutral spine. Flex forward and hold dumbbells extended down and away from the body. Flex the shoulder blades together, pausing then slowly returning to the start position. Avoid bending your elbows and vary the exercise by using a single arm at a time.
Fat-free isn’t always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.
Years ago I had a roommate who would brush her teeth every time she felt she was going to eat something she shouldn't, or sometimes she would abruptly stop munching on a bag of chips and go brush those pearly whites. At the time I thought it was peculiar, but now it doesn't sound like such a bad idea - especially since I'm now overweight and she stayed very slender through the years! It certainly couldn't hurt!
Join a sports team - Do you enjoy playing softball or basketball? If so get your exercise and make new friends at the same time.
You don’t have to give up dessert, just rearrange it. Try mixing fresh fruits with low fat yogurt. Strawberries with banana yogurt is delicious!
Remember to keep it slow. Perform all exercises slowly. Spend two to five seconds in the lifting phase of an exercise and four to six seconds in the lowering part. If you move too quickly, you won’t get the muscle strengthening benefit of the exercise and you could hurt yourself.
Brush your teeth right after dinner to remind you: No more food.
Choose LIGHT whipped topping over topping prepared with whipping cream and save enough fat and calories to sink a battleship. Better yet, drag out that inexpensive frother and whip up skimmed milk. Add a bit of Splenda and dollop on fresh fruit. Can we say 'light as a feather'?
1. Serve your main meal on a "side plate" instead of a dinner plate. Your quantity will naturally be less. 2. Remove all your clothes, sit on the floor in front of a mirror and eat your meal. If you are grossly overweight, you will really be put off overeating!
Home gym - Setting up an inexpensive home gym is a great idea; then you can exercise in private.
Add nuts to your yogurt and salads. Chopped nuts make a great alternative to “breaded” style garnishes like croutons.
Work up to the point where you can do three sets of each exercise, with five to 15 repetitions of the exercise in each set. Don’t rest within the sets, you can rest briefly between each set. As the work becomes easier ad weights or increase the number of repetitions you do.
Eating late at night won’t itself cause weight gain. It’s how many calories—not when you eat them—that counts.
Sherbet contains less fat and calories than ice cream. Always check the labels. Some versions of ice cream can contain more calories than Garfield has fleas - and then there's the Fat Factor that only adds to Diet Woes.
I used to starve all day eat at night and go to bed (the typical American diet). Then I started getting what I would call food hangovers and decided it was time for a change. I would go ride my bike around a small lake in my neighborhood until I had gone 15 miles. If I had an early dinner this would take until 9:00 or 10:00 at night, the prime snake time). After a while of this, I pushed my "big meal" to earlier in the day and I now go to the gym almost every day. I have gained weight but it isn't fat. I try to keep food on me, apples, carrots, or something like that. By doing that, I can avoid fast food. The other day I couldn't believe that I was actually craving something that wasn't disgustingly fatty. You can crave good food, and you can live life without suffering another food hangover!!! I could go on and on but I'll make a long story not any longer....
Walking - Is the best exercise for someone out of shape and just starting out with an exercise routine. You will notice an increase in your energy level after a few days and a new skip in your step as your body produces those happy hormones.
Replace white bread with whole grain bread. If you can find bread that still contains the “wheat germ,” buy it!
Bicycling gives a great whole body exercise. Begin with short jaunts around your neighborhood. Each day widen your travels until you are able to bicycle for at least a mile.
A wedge of lemon, lime or orange in a glass of water makes a refreshing alternative to soda.
This maybe for a teenager, rather than an adult,---- if you don't have a terrific pic of yourself--- At the age of 13, I took the ones I admired MOST (closest to what i COULD TRULY imagine myself to be from magazines, and put them in a scrapbook. Which I glanced at quite frequently, like a most private wish book. Well, I am that image I dreamed of. And by the way I had a passport photo of my mother which I had admired at that age too. She was at the age of 27 and NOW I look like that same photo--at age 47.of all things. I believe in visualization. Reality comes from all imagination.
Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
Treadmill TV - A what you say? Get a treadmill and set it in front of a TV walk and watch passes the time very quickly.
When baking, applesauce makes a great substitute for shortening.
Exercise should give you additional energy. If you are excessively exhausted after exercising you have overdone it.
Again, listen to your body. If you experience a feeling of nausea or faintness, your efforts may be too intense for your body or you aren’t spending enough time on your cool down process.
Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
Spice Up Your Diet! Decrease sugar content up to 1/3 in your recipes and substitute spices such as cinnamon, cloves & ginger. Spices work well in arousing the taste bud's curiosity so that they concentrate on savoring the flavor rather than meeting the sweetness.
1) Try eating with your non-dominant hand, or chopsticks (if you're not good with them). This will cause you to slow down when eating and think about what you put into your mouth. 2) CROSSTRAIN! This forces different muscles to be worked, toning your overall body better than just sticking with one machine.
Power lunch - Taking a 15 minute power walk during lunch will burn off some calories and still leave time for your healthy lunch.
Prepare foods in different ways. Instead of traditional frying, try stir-fry and use a low fat spray or non-stick pan.
Your rate of breathing will increase while exercising but you should still be able to carry on a conversation. If you can’t talk and walk or talk and lift at the same time, your pace is probably too intense. Cut back and lighten your weight load.
While you may experience some next day soreness when you begin, exercise isn’t supposed to hurt or leave you feeling stiff. Devote more time to warm up and cool down exercises as your body adjusts.
If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress. Listen to the audio book 'Positive Forces of Nature' by Savio DSilva, which can be downloaded free from Osovo.net.
Sugar Free Jams - For Recipes & Saving Calories - Replace the sugar in your recipes with light jams. The base of most jams consists of fruit. Grapes, peaches, strawberries, plums, apricots, apples, pineapples, cherries - even mint will enhance your recipes and add a unique flavor to your diet. Sugar free jams will save you even more calories and when added to recipes, the difference between light and regular is generally unnoticed.
Join a gym - Join a gym for a month and if you notice an improvement, then get a membership for the rest of the year.
Reduce portions at meal time. We live in a “jumbo size” world. There’s no reason why the portions we consumer need to be super sized as well.
Being overweight, your knees may not be strong enough to support you. If you experience pain, then shorten (or eliminate) your walks, jogs or bicycling and concentrate on strength building sessions to build up your muscles and tendons.
Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.
Great sweet snacks for minimal calories: Fresh fruit; plums, apricots and strawberries contain less than 50 calories per serving. Large marshmallow for about 80 calories. Caramel popcorn cake for about 45 calories.
I lost 80 pounds nine years ago and have kept it off. First I want people who are stuggling to lose weight to know that it can be done. Also wanted to add a few tips that I've found have worked for me; these reflect lots of what I've done over the years and what I've read and then incorporated: Write down everything that you eat--I do it everyday and it keeps me on track following the low fat, high carb/fiber mostly vegetarian diet and don't starve yourself. Legalize food: stop saying food is good, bad, legal, illegal. If you really want it and you're HUNGRY, then eat it and enjoy it. If it's not in your eating plan, adjust for the extra fat or calories; don't berate yourself. This is a lifetime eating plan and you have to live in the real world and we're going to want to eat chocolate or French fries sometimes. As your eating changes, you won't want this kind of food as often. Move almost every day. Try to get in 30 mins of activity everyday, even if it's 2, 15 mins. walks - MOVE.
If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
Make sure there's a bowl of fruit in the office kitchen. Having a bowl of fruit available in the office kitchen at all times will help those who sometimes need to skip lunch because of meeting. It will also help those of us who normally make poor afternoon or mid-morning snack choices. Fresh fruit is a little like cookies or chocolate; if it's there, people will eat it.
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