Weight Loss Tips 5

Manage stress and boredom with exercise, not food. Many of us turn to junk food when we're bored or stressed. Why not try going for a walk or jog instead, or better yet, pump some iron or go a few rounds on a punching bag, you'll feel a lot better. Managing stress and boredom with food only leads to more emotional issues, like guilt, self-pity and unhappiness, particularly when we are already overweight and are trying to do something positive about it. Exercise on the other hand not only helps us relieve stress and boredom, it also helps us achieve our weight loss and fitness goals.

DVDs - Exercise DVDs are a great way to get in to shape in the privacy of your own home.

Measure portions one time to get an idea of what a portion of any given food should be. Do it once for each food that you commonly eat. Eventually, you will be able to “eyeball” a proper serving.

If you have been sedentary, you may experience lower back pain when you first begin to exercise. This is because your hamstring muscles have shortened. When you walk or exercise the shortened hamstrings pull on the buttock muscles which in turn will grab your lower back muscles. If your abdominal muscles are not strong enough to assist in supporting your lower back, you will definitely feel it. To get rid of the pain, include abdominal strengthening exercises with your warm up and cool down.

Whatever activities you choose to help you get fit and lose weight, always start slowly and build up your exercise time and intensity gradually.

Eat your evening meal in the kitchen or dining room, sitting down at the table.

Take the kids to a fun place and walk a long time.

Here's a partial quote I say to myself when I want to cheat: "Even though I overeat in private, my excess poundage is there for all the world to see how foolish I have been." Those words help me not to cheat and help me stick to my goal of weight loss.

Cross Train. Quite often people who want to lose weight rely solely on one exercise like walking, jogging, cycling, swimming, rollerblading, yoga, Pilates, aerobics classes or weight training to meet all of their fitness and weight loss needs. This is a mistake.

Be good to yourself - If you miss a day of working out don’t be too hard on yourself. Just start again the next day.

Keep a food diary of everything you eat. This is the first step to acquiring a new, healthier life style.

If you get a headache, cramps or heart palpitations, or feel dizzy, faint or cool while exercising, consult your physician.

If you have an infection such as bronchitis, put off exercise until all is normal again.

If you just have a cold or the flue, wait until all symptoms such as fever, have been gone for two days before you exercise again.

Try to break unhealthy food associations. Many of us get into the habit of enjoying unhealthy food and drink while we're doing everyday things like watching our favourite TV shows, visiting cinemas, going to our favourite club, etc. Every time you go to the movies do you habitually order a large popcorn, ice-cream, large coke, bag of lollies or chocolates before sitting down? Or can you watch your favourite soap opera without a cup of coffee or tea and a few chocolate biscuits? If the answer is yes and no respectively, you could have some unhealthy food associations that could be making you heavier or preventing you from losing weight.

Always keep a container of cereal and a protein bar in your desk drawer at work. Whole grain cereal is high in fibre and protein bars are usually high in (you guessed it), protein. Fibre and protein are great because they keep us feeling full longer, so they make a great snack or emergency breakfast or lunch.

Don't take weight loss too far. An appropriate amount of weight loss can make many of us healthier and happier. But for others who take weight loss too far, eating disorders can lead to very unhealthy outcomes and can even be life-threatening.

Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

Health studies indicate that the banana may be beneficial in the prevention of strokes. The potassium content, combined with its low sodium content, may protect the body against high blood pressure - often referred to as 'The Silent Killer'.

My mother gave me a great tip. When eating food, think of it as live food or dead food. Live food is your fruits and vegetables, and other healthy food. Dead food is stuff like potato chips, and cookies. Eat the live food and and feel lively. Eat the dead food and be a deadbeat!

Try not to pick at foods before or after a meal. The things we're all likely to pick at are those things that will add the greatest amount to our waistlines.

Positive attitude - Having a positive attitude will take you a long way on your weight loss journey.

Wait no more than five hours between meals or snacks. This regiment will help to stabilize your metabolism.

Walking is the aerobic exercise of preference if you are over 60. This is because when you walk, the pressure on your joints never rises about 1.5 times your body weight. Jogging, dance or step aerobics can put as much as four times your weight or more on your bones. This is wonderful for younger people, but can put too much strain on the more brittle bones of the elderly.

Start your walking exercise by timing yourself. You don’t want to become too tried to make it back home. Check your watch when you begin, and walk around one block over and over until you get a little tired. Check your watch to see how long you have walked. That’s the length that your walks should be for the first week or two. If you get tired on the way home, stop, rest then walk some more.

Maintain the same level of exertion for your entire walk. You will be asking your heart to work hard (but not too hard) for your entire session. Your hearts gets the biggest benefit from a sustained workout. If you come to a hill, slow your pace to maintain the same level of exertion that you had on ground level.

Never eat just to please others - eat only what and how much you want, not as an obligation to others for cooking our favourite foods.

Golden bananas are excellent potassium rich food choices. One medium banana contains about 100 calories. For a tasty treat low in calories, place one-half a banana, a pinch of ground nutmeg, some ground cinnamon and a cup of skimmed milk into a blender and whip. Adding ice chips creates a thicker shake.

In my personal experience I have noticed that I will eat when I am not hungry when other things in my life aren't going quite right. If my husband and I are short on money, if the number of pounds I expected to come off didn't, etc. The depression that can come from these circumstances can then lead to eating. If I can pinpoint the fact that I am not really hungry, then I can choose to either deal with the emotions or feed them. It's up to me. If I choose to feed them, then I have to acknowledge that the cycle of depression and eating can spiral.

Beware of the three elements that most often lead to poor food choices. Three elements that commonly lead to poor food choices are Habit, Emotion and Opportunity. Being aware of these three traps may help you avoid poor food choices so that you can achieve your weight loss goal. Habit leads to poor food choices because it leads to unconscious behaviour, like choosing food which tastes the best and buying more food than we need. Emotional eating is very common and results in us managing our moods with food. Eating chocolates, cake or ice cream when we're sad or depressed is only one example. Drinking alcohol and eating a five course meal to help us celebrate is another. Opportunity in the context of poor food choices relates to having poor food choices readily available. An example of this would be to keep potato chips, cans of cola and sweets in our pantry. If this type of food isn't there when we crave it, we can't eat it.

If you often find yourself reaching for chocolate or lollies in between meals, try eating a handful or two of mixed, unsalted nuts instead. For best results, mix your own and include nuts that you don't necessarily eat on their own. Eating mixed nuts together means you won't even notice the ones you don't normally eat. Although some nuts are relatively high in fat, the fat they contain is good fat that our body needs to stay healthy. And because they are so filling, you will probably end up consuming far less total calories than if you ate a less healthy alternative.

Pamper yourself - Take time to relax and get a massage. Before you know it you will have achieved your weight loss goal!

Specific food combinations can help to burn calories by enhancing your metabolism. Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.

If the temperature is hot or humid your workout will seem harder. Adjust the speed and intensity so that you stay at the appropriate exertion level. If the temperature soars over 95°F with 80% humidity, limit outside exercise to no more than 30 to 45 minutes.

If you often fail to go on planned bicycle rides because it's too windy, reconsider. If it's windy outside, it does make it harder to ride our bikes, particularly heading directly into a strong wind. But for those of us who want to lose weight, this is actually a good thing because the harder we are forced to work, the more calories we'll burn each minute! Just be sure not to try to maintain the same speed you were doing with the wind when you're against it, you may get your heart rate a bit higher than is absolutely necessary.Just slow down a little and enjoy the ride.

Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

Although Thanksgiving and Christmas are tough holidays to get through for dieters, Valentine's, Easter, July 4th, anniversaries, birthdays - even the arrival of a new baby can create tricky eating situations for the dieter. When possible, plan ahead. Example: If Valentine's Day is approaching, cut back a few days in your diet before the big day arrives. Then ENJOY the day. The following day - get right back on track.

Here are a few things I learned at college in health and weight training classes. Strength training is important. I know some women who say "I think muscles on a woman are not lady like" or "I dont want to look like a man" but more muscle is good for several reasons. First, muscle tissue takes more energy to maintain than fat tissue so the more muscle you have the more calories you will burn making it easier to loose fat. Second, as we get older our muscles deteriorate making it harder to move around, so the more muscle we start into retirement with the easier it will be to get around when we get to the 80+ years provided we keep the muscle flexible. Third, if you want to look and feel like a beautiful person (physically) you must do what they do. Most of them do strength increasing exercises either while at a physically demanding job or in the gym. You don't have to shoot for "Terminator" size but a little extra muscle makes the rocky road of weight loss a little smoother.

Use fresh or frozen fruits and vegetables. Canned veggies are okay in a pinch, but generally include more salt than you need. By the time they are canned and processed, they have lost much of their nutritive value.

Establish a rhythm to your exercise routine. Using music can help you to do this. The rhythm helps you perform each repetition within a set with the same gusto!

Be kind to your feet. Exercise in shoes that were designed for the job or you are giving an open invitation to aches, pains and even stress fractures in your feet and legs. Pick the right kind of shoe. Walking or running shoes absorb the shock of your stride. This is thanks to a slightly elevated heel that also helps to prevent injuries to the leg muscles and tendons. Tennis and other types of athletic shoes absorb the impact of sideways movement and quick turns.

Get into the habit of carrying a bottle of water with you wherever you go. Keeping water handy will help keep you sufficiently hydrated and will help stop you reaching for the closest thing available when you inevitably become thirsty, such as carbonated drinks full of sugar or coffee, which actually causes further dehydration. It's a well documented fact that many of us often mistake hunger for thirst and actually eat unnecessary calories when we are actually thirsty. When we are well hydrated, we're also less likely to overeat when we do sit down at the table.

It's not always a good idea to skip meals prior to a dinner out or a holiday feast. Being overly hungry before a meal can cause us to eat a lot more than we normally would once we do sit down at the table.

Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

Offer to be the "designated driver" more often. If you go out for dinner and drinks with family and friends, offering to be the designated driver will save you hundreds of kilojoules because you can't drink as much alcohol. In addition to drinking fewer kilojoules, you'll probably eat less as well because alcohol often makes us "let our guard down" and eat when we are no longer hungry.

Eat more yogurt. Yogurt is a protein as well as a carbohydrate therefore giving you the small amount of energy needed to burn the protein.

Women who typically wear high heels should avoid flat tennis type shoes because the sudden shift in foot position could cause strain. Buy new shoes often. They may last for years, but looks are deceiving. They will lose their shock absorption within just a few months. If you walk fewer than 25 miles a week a new pair is in order every four to six months. If you walk more than 25 miles a week, they should be replaced every two to three months. Examine the patterns in your existing shoes and/or take them along when shopping for new ones. Your wear patterns might help the salesperson pick out the best pair for your feet. To get the best fit wear or bring along the same kind of socks that you will be exercising in. Shop in the afternoon in case your feet swell during the day.

Understand how the weather affects your food choices. If you're like most of us, you choose comfort food choices in winter and eat more salads during summer. By keeping this in mind, you are better able to mix-it-up during the colder months and include the odd healthy soup or meat and salad sandwich instead of the hamburger and fries combo.

Ask for Sporty presents. If our partner, family and friends don't know what to buy us for Christmas or our birthday, ask for something sporty that will encourage you to do some physical activity of some kind, like a new tennis racket, pair of runners, treadmill, exercise bike or golf clubs.

Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

Potatoes and orange juice are excellent potassium- rich food choices. For a low calorie potato option, slice a small potato very thin and 'fry' in non-stick cooking oil for zero additional calories. Enjoy with a bit of catsup if desired.

I eat because I think it can solve my problems. When I have chocolate, it cures headaches and mental blocks. When I am depressed, I have ice cream, when I am angry, eating helps me calm down. After all that eating I get upset... going to gain weight, then I eat more!

Add more tuna to your diet. You can grill it, broil it, steam it and poach it, all without any added fat.

After your warm up, exercise for more than 30 minutes per session if you want to lose weight. Otherwise, three 10 minutes sessions per day will protect against disease and a healthier lifestyle.

Wear loose fitting clothing that breathes well. You can use layers of clothing to stay warm and dispel perspiration and heat.

Avoid drinking coffee, alcohol or other diuretics before or while you exercise.

Keep your alcohol consumption in check. Alcohol is high in kilojoules/calories. In fact 1g of alcohol contains around 28 kilojoules or 7 calories. In addition, all of these calories are known as "empty" calories because they provide no real nutritional value to our body.

Have a solid group of friends and family act as encouraging supporters and they will keep you accountable to your weight loss (so far, I have lost 78 pounds thanks to my encouragers!).

Try different varieties of beans rather than sticking to the same old type you are accustomed to. Beans are a great source of energy, protein and fiber.

If you are a morning person, exercise after you have been up and about for at least 10 minutes. While sleeping, sometimes fluids can pool throughout your body even in disks in the spinal column, ligaments and muscles. If you get up and immediately begin to exercise, the accumulated fluids can cause major injury such as a herniated disk.

Avoid exercise right after eating. Both your intestinal tract and your muscles will need extra blood to function. The conflicting needs of each system may leave you with cramps or a feeling of nausea or faintness. Give you body two hours to complete its digestive duties.

If you have diabetes, avoid injecting insulin into a muscle that will soon be used for exercise. Working muscles process insulin differently than nonworking muscles.

Change your reward system so that it is not based on food and rewards behaviour modifications, not weight loss results.

Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.

Almonds -These packed-with-fiber little nuts may hold a key in opening up clogged veins. Although high in fat, it's of the monounsaturated variety which translates into controlling serum cholesterol. A way to add fun into your diet without increasing the fat and calories is to incorporate light products, such as Light Mayo.

I try to cook all of my own food at home. I buy low/non-fat luncheon meat, fat free mayo, low calorie bread, pastas and fat free sauces that I use to make for my lunch at my desk. That way I know that I am eating healthy. I make my own chicken salad and add curry to it. Try to eat 5-6 mini meals. 1 carbo portion and 1 protein (5x a day) which means 1 slice of bread and 3 oz. low/non-fat luncheon meat (this means 1/2 sandwich). I prefer pasta for lunch 1 cup of pasta and 1/2 cup sauce. In the evening have 2 portions of protein and a small salad. Watch fat grams and EXERCISE. I have to lose at least 25 pounds. I gained this mostly through marriage and while in my 20's very unhealthy diet techniques. I try to read everything on dieting and losing weight as much as I can. Get back to basics and weigh everything you eat if you are serious. I also try to work out every day (1/2 hr-45 min cardio and weight train) I even have a trainer who kicks my butt.

Beware of misleading claims. Reduced fat merely means that the item has 25% less fat. Use common sense. If something “normally” contains 300 fat grams, then reduced fat means it still has over 200 grams of fat!

Learn how much activity is required per hour to burn calories. For instance, one hour of bicycling at 6 miles per hour burns 240 calories; at 12 miles per hour, you will burn 410 calories. Jogging at 5.5 miles per hours burns 740 calories but at just 2 miles per hour more at 7 miles per hour you will burn 920 calories.

Walking at just 2 mph, burns 240 calories; increase it to 3 mph and you are burning 320 calories and at 4.5 mph you are burning a whopping 440 calories! Note that this is based on a healthy 150 pound woman. A lighter person burns fewer calories, a heavier person burns more.

Be a role model and set a good example for your children by eating healthier yourself.

Don't let your exercise routine slip during the holidays. The end of year holiday season may be a time of catching up with old friends and family mixed with a little overindulgence, but it shouldn't be a time when we have to give up completely on our regular exercise routine.

Try 2 weeks without sweets. It’s amazing how your cravings vanish.

Calorie-free is going to be a bit difficult to find in your pantry or fridge, but the following food comes pretty close: 1 plum - about 35 calories.

When dining out and the portions are too large, try over salting the extra before you start eating. I find that it's easier to say no before I have even taken a bite and no one else at the table has to know my willpower is weak! Even though I've ruined the food, I'm always glad I did. (Well almost always.)

Make sure your exercise routine includes activities that promote all three aspects of physical fitness – aerobic training for our heart and lungs, strength training for our muscles and bones and stretching for flexibility of ligaments and tendons.

Salads to avoid are tuna, chicken and egg. It isn’t the meat or egg that’s the problem. It’s the mayonnaise. Try making them with plain yogurt and spices to dress it up and you’ll have a healthy combination.

Walking need not be a chore. Visit your local museums and art galleries spending time browsing the exhibits. Not only will you add additional exercise with the walk, you’ll improve your mind!

Eating a handful of raisins (about 1 ounce) approximately 15 minutes before your workout can significantly lower free radical and the damage they cause. Raisins are rich in antioxidants.

Where possible, try to reduce the number of calories contained in alcoholic drinks. For example, use low-cal mixers in your spirits and make wine Spritzers using mineral or soda water and your favourite wine.

Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

You don't have run 40 miles per day to lose weight. A brisk daily walk for about 10 to 15 minutes will do wonders for weight loss while achieving a stronger, fitter body.

I read recently that if you do something for three days in a row it becomes a habit! Four months ago, I decided to make walking a habit for me. (And to stop using my children as an excuse not to get exercise.) Now I am 30 pounds lighter and enjoy walking everyday! All tips are great! I am bookmarking your page and will be back often. It is comforting to know that I am not in this alone. The tip on diabetic diets is very worth while. Dieters today tend to look only at the fat content and NOT the sugar content. Sugar can add weight too!

Prepare meals with your children - kids often enjoy cooking and as well as having fun, they can learn about healthy cooking and food preparation.

If you absolutely must have your fatty salad dressing, try this. Have the dressing on the side and dip your fork into the dressing before you spear the salad ingredient. You’ll have your taste but without dredging your salad in fat.

Ensure that your exercise routine includes some days of pure rest to ensure total recovery and provide true life balance.

Excellent Subway choices for your weight loss plan: Tuna Salad - 240 calories, 6-inch Ham Sandwich - 290 calories, 6-inch Roast Beef Sandwich - 290 calories.

I recently read about the art of "visualizing" .Take a few moments, a few times a day, close your eyes and visualize a healthier you. Make a detailed picture of yourself doing whatever you enjoy and feeling healthier and thinner. It also helps me to visualize when my willpower is slipping. I have a class reunion next year and I picture myself wearing a much smaller size and feeling very proud of my weight loss. I also have a detailed picture in my mind of what my digital scale will read when I reach my goal. This has helped me a good bit.

Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they’ve done it, they say it is one of the easiest ways to involve the whole family in exercise.

Love avocado? Go ahead and indulge a quarter cup but don’t mix it with sour cream!

Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert.

A way to add fun into your diet without increasing the fat and calories is to opt for no calorie, non-stick butter spray over fatty oils, shortening and lard.

I have myself a problem I solved with a good trick: I'm always staring when I leave work around 6.30 pm and ready to it up everything what's in the fridge. I bought some low fat low sodium instant soups (about 6 to ten cals each) and drink it half an hour before leaving work. I come home and I'm in state of preparing a healthy dinner without starving!

Roasted, flavored almonds make a great snack.

Cereal, fruit, and fat-free milk makes a good meal anytime.

Spicy foods can increase your metabolism. Different studies have said that spicy foods can increase your metabolism by 8-to-20% for at least 30 minutes after eating them and you don't have to eat a whole lot of spicy foods...All you need to do to get a metabolism boost from spicy foods is to add a little bit of Cayenne pepper or Cinnamon to your favorite recipes.

Look at fit for life, talks about proper food combining and eating high water content food. If you want flesh food, eat it only with vegetables and salad. If you want a potatoe do the same. Never combine meats, or eat acid foods as your body needs alkalinity to function well. Eat fruit in the morning only, Think of all food in its purest form. Fish are not deep fried swimming in rivers. Eat only unprocessed fresh Live foods. The book is by Harvey and Marilyn Diamond.

Go to the beach and take a stroll.

Make your own potato chips. It’s simple. Thinly slice a large baking potato and place in a single layer on a cookie sheet sprayed with low fat aerosol spray. Spray the slices lightly as well. Sprinkle with paprika and any other spice of your choosing. Bake in a 400 degree oven for thirty minutes making sure to turn once. ‘Voila! Your own home baked potato chips and a great snack.

A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

Drink Your Milk. New research shows that calcium, in particular milk and dairy products, can be an aid to weight loss. Milk is high in calcium and calcium can boost weight loss by increasing fat breakdown in fat cells. This doesn't mean you should go out and drink gallons of milk everyday - but adding milk to your diet in moderation can double the rate of fat you lose. Different studies say different things on milk and weight loss... some say you can lose 30, 50, and one study even said 70% more weight than people who don't include 3-4 servings of dairy (milk) a day.

Switch from cream of wheat cereal to oatmeal. The whole grain in oatmeal is much better for you and won’t leave you hungry an hour later like the cream of wheat.

When eating out, always choose the smallest portion size available. When we choose larger meals, most of us tend to eat past the point of hunger and in doing so consume more kilojoules than we need which contributes to weight gain. Remember that if you are still hungry after choosing a smaller meal, you can always fill up with something else and enjoy a wider variety of tastes in the process.

Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging.

Eat Eggs. New research shows eating eggs for breakfast could result in a 2lb a month weight loss.

If you plan on eating out at a buffet, eat something before you go. Don’t skip a meal and plan on chowing down at the buffet.

Stop eating junk foods, fatty foods, deep fried foods and sweet candies.

Never skip eating a breakfast because it is the most important meal.

If we absolutely must eat chips, opting for straight-cut and fatter chips instead of crinkle-cut and thin chips will help minimize fat intake. Straight-cut and fat chips have less surface area than crinkle-cut and thin chips so hold less fat. Extra fat equals extra taste, but if we want to lose weight we have to make some sacrifices!

You'll burn an extra 200 calories a day by drinking eight glasses of ice cold water because...Your body has to burn calories (or fat) in order to heat the ice cold water back up to your body temperature. The amount of calories you burn (and the weight you lose) will rack up over time as you drink Ice cold water everyday. A German study says drinking about 2 extra glasses of water can boost your metabolism by 30% and they figure when you drink about 1.5 liters of water a day you'll lose an extra 5 lbs a year and for a special weight loss trick.

Grab a table as far from the buffet as possible. You’ll lessen the temptation to graze or go back for seconds.

Start working out today and you will get the best results!

Consume more white meat rather than red meat.

Try drinking a glass of water before a meal. If you tend to overeat at certain meal times (like dinner for example), try drinking a medium to large glass of water 10 to 15 minutes before you sit down to that meal. Drinking water before your meal will partially fill your stomach and may reduce your hunger levels, because often when we think we are feeling hunger, our body is actually telling us that it is getting dehydrated and needs some water.

Use mustard instead of mayo.

Drinking a glass of vegetable juice before your meals may cause you to eat 135 less calories according to a study done at Penn. state university and even if you can't make vegetable juice... Drinking a couple glasses of water before meals will also make you eat much less so you lose more weight.

Go through the buffet line one time only.

Keep an eye on the food portion size! This is important to cut down calorie intake.

Eat a balanced diet with fresh foods.

Limit alcohol to weekends.

Whey protein helps you release appetite suppressing hormones that curb your cravings. In a recent study... people drank either whey or casein and 90 minutes later they were allowed to eat freely at a buffet table. The people that drank whey protein ate significantly less calories.

How Did I Get Here? Do you simply need help learning how to eat better? Probably. But if you eat poorly as a result of emotional, mental, or spiritual problems, they may have to be addressed before you can make any real progress with weight loss. Even people who don't feel they have an eating disorder often turn to food for comfort. To learn to eat well and exercise regularly, you may also have to learn to handle the problems life throws at you without turning away from healthy eating and exercise. Be particularly careful about all-or-nothing thinking. A common tendency when failing to stay on a diet is to abandon it altogether. Instead, try to learn from your mistakes and do better in the future.

Load up at the salad bar. Gelatin or plan green salads should be abundant.

Have another glass of water while you are eating the meal.

Eat more protein with each of your meals to increase your muscles mass.

Have mostly veggies for lunch.

Diets entice us with promises of quick weight loss. But focusing on quick weight loss can lead to unhealthy eating and only short term success. While most diets produce quick weight loss at the outset, they often cause your metabolism to slow. The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more. Focus instead on improving your health, and you will become slim and healthy.

Pile on the grilled food looking for baked roasted or grilled entrees like fish or lean roast beef.

Starving yourself alters your metabolism so never do that.

Never skip a single meal as if you do so then your metabolism will slow down.

Have a V8 or tomato juice instead of a Diet Coke at 3pm.

Avoid fried chicken. It has tons of calories. Have grilled or steamed chicken instead.

Avoid drinking sugary drinks, sodas and pre juices.

Drinking lots of water is one of the most important factors for losing weight fast.

Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us. Consider this: We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends?

Select soups that you can see through. If you can see through them, they are broths with less fat and calories.

Make fitness a family affair and get the whole family involved in walks, bike rides, hiking, tennis, basketball, etc.

Eat slowly. Savor each bite. Take your time and enjoy eating. If you eat too fast, your stomach will be full long before the message to stop chowing down reaches your brain.

When having a meal, stop eating when you are already satisfied.

To cut down calorie intake, you should include in your diet things that contain more water like tomatoes.

If you're a weekend food binger, plan ahead to make sure you have plenty of healthier snacking options in the house. For example, pre-prepare some air-popped popcorn, mix up a blend of your favourite unsalted nuts, have some low fat yogurts ready to go in the fridge and try adding a dash of cordial to carbonated mineral water instead of drinking high sugar colas, etc.

Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

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