Weight Loss Tips 7
Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
Walk around the mall three times before you start shopping.
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 grapefruit with Splenda or Equal - 37 calories.
Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do. All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient. A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.
Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
Put your waiter through his or her paces. Ask lots of questions and don’t stop until you are satisfied. How is the fish grilled? If it is in butter, ask for it dry. If a fried entrée is offered on the menu, ask if the chef can bake it, broil it, grill it or steam it to cut down on the fat. Make sure they follow up. It’s your meal and your money paying for it and within reason you should be able to get it the way you want it.
Start exercising - no matter what your fitness level. At 25 stone I could only shuffle to the end of the street, but I gradually built up to the whole block. Within a couple of years I was running! Don't compare yourself to others, just work within your limits and take it slow and steady.
It is not rocket science, but I am convinced that exercising is the key to success with sustained weight loss. I try to vary my routine, including the cross trainer and walking regularly, and cycling and swimming occasionally.
Set Realistic Goals. Successful weight loss doesn't happen overnight, it takes months and years, not days and weeks. Concentrate more on changing your habits than you do on what your bathroom scales say and with time what they tell you will start to reflect the changes you've made in your life.
Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Life is too short so build in treats! Ok my weight loss is nice and slow but I don’t feel like I am on a diet or that I am depriving myself of anything (including chocolate and cheese.
If a restaurant won’t split a portion in half for you, preparing half of it “to go,” request a doggie bag or box be delivered with your meal and split it yourself immediately before you begin to eat.
Eat breakfast. A wholesome breakfast makes me feel smug, satisfied and determined to stay on track all day. My favourite is porridge/oatmeal, livened up with grated apple and cinnamon, or chopped banana and teaspoon of peanut butter.
Be honest with yourself. Ok, if you go over the required cals, but keep a record, it's the average calorie intake that matters.
Don't Keep Goodies You Can't Resist In The Cupboard. Keeping chocolates, lollies, soft drink and other tempting goodies in your cupboards makes eating them inevitable. Even people with very strong will power have moments of weakness from time to time and if we've got a lot of weight to lose, will power is not likely to be one of our strong points. Clean your cupboards out (including those nooks and crannies where you've got an emergency stash of chocolate hidden!). What you'll find if you do is that when you go looking for goodies to satisfy a craving you'll be forced to eat a healthier option which in time will become your new habit. And remember; there are plenty of shops full of goodies that will still be there when you're ready to eat them in moderation again.
When dining out, make it automatic: Order one dessert to share.
Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
Begin Now. You can achieve your goals, but it won't likely happen as a result of the next fad diet. Or the one after that. Learning to eat well and exercise is the only solution to long term weight loss.
Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
You can also carry a “survival kit.” Use a small plastic sandwich bag and carry packets of low fat dressings, herbal teas, spices or other essentials that may not be readily available at a restaurant.
Be kind to yourself and your body. You don’t have to look in the mirror and chant, “I love me! I am beautiful!” but at the same time yelling at your thighs won’t encourage your weight loss efforts.
I think it is a good idea to buy some new clothes when you are down a size or two. That way, you are reminded of what you have achieved and not to go back to old sizes. Chuck out the old stuff or give it away.
Use scales in the kitchen - it's amazing how easy it is to deceive oneself!
Have A Support System In Place To Help You Stay Honest. Because dieting is a day to day challenge it becomes easy to feel lonely. At the end of the day, dieting is one of those things that no one can do for you but they can help; particularly if they are dieting themselves or have successfully dieted in the past. Having a support system can take many forms including family and friends you trust, work colleagues or fellow dieters on a weight loss forum like ours. Sometimes having a solid support system is the only way to make it through a tough day. If you've been obsessing over a particular food or you're tempted to eat for reasons other than being hungry, a telephone call, an email or writing a post on a forum may be just the way for you to regain control.
Use a salad plate instead of a dinner plate.
For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.
Exercise Regularly. People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism. At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you're done exercising. If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good. But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!
Eat at home as often as you can.
Split a meal with a friend. Order soup or salad a’ la carte with one entrée and ask the waiter for an extra plate. It will save you money AND reduce the fat in each meal.
Make your treats miniature. Instead of banning dessert, I choose smaller portions – like an apple crumble baked in a ramekin dish or a small bar of Green and Blacks chocolate. I get my sugar hit without dangerous leftovers!
I find sticking a wedding invitation or holiday photograph of destinations I want to visit in a prominent place in the kitchen. This is a bit more subtle than a fat photograph of yourself and reminds you when you are tempted.
Write everything down. Even (or especially) on bad/splurge days. It’s only if you write things down that you know what you are doing. I’m not saying don’t have the Peking Duck. I am saying, at least know what having the Peking Duck means.
Eat More Than Just Three Meals A Day. If you've ever dieted before you'll know that 3 meals a day just doesn't cut it; particularly when the new diet severely restricts calories. When we restrict calories, our body senses it and slows down our metabolism (the rate at which it burns energy) to compensate. One way of overcoming this is to eat smaller meals more frequently, say every two or three hours or five to six times per day.
See what you eat. Plate your food instead of eating out of the jar or bag.
Don’t forget that vegetable soup counts as a vegetable.
As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
Eat less fat. But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It 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.
Follow the Okhinawa saying: “Eat until you are eight-tenths full.”
Don't eat anywhere but at the kitchen table. You'll pay more attention to what and how you're eating. Staying out of the kitchen except at meal times will reduce the chances of mindless grazing.
Visit pizzerias that offer salads and pizza by the slice. Don’t order pizza with meat. Stick with vegetable toppings and, if possible, a wheat crust. Some pizza places do offer that option.
Lift weights. It won’t make you bigger – it’ll make you svelte and strong! If you’re worried about loose skin, resistance training is the best thing you can do to tone your body as you lose weight.
Don't cut out all the food you enjoy. I like the occasional takeaway, but now I save up calories to have one or earn it. If I restricted myself to just fruit and veg I'd give up very quickly. I also found that I could still eat my favourite foods if I 'tweak' them a bit: low fat cheese, low fat spread instead of butter, light mozzarella etc. Also the best thing I did was get olive oil spray!
Pre-Plan All Of Your Meals. There's an old saying in business “Plan the work - work the plan”. This saying is just as applicable to successful dieting as it is to successful business. By pre-planning and where possible pre-preparing your meals, you'll find those times when you're in a situation where you're tempted just to grab a quick take away and set your diet back weeks will almost disappear.
Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.
Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce. And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.
When Eating Out, Don't Be Afraid To Ask For What You Need. In the future, restaurants are going to be forced to make their mainstream menus much healthier as more and more of us become increasingly conscious and knowledgeable about good nutrition and demand to be offered healthier food choices. Until then it's going to be up to us individually to speak up and ask for what we want. Luckily, most restaurants are getting used to adapting their food to the dietary needs of their patrons. Most waiters don't even batter an eyelid when someone requests an entrée sized meal as their main, their salad dressing on the side, or their fish steamed instead of pan-fried.
Set the timer on snacks. Limit your after-school grazing to 10 or 20 minutes, and brush your teeth when you're done. You'll send a signal to your appetite that you're done, and you can focus on something else. (Homework, anyone?)
Eliminate tartar sauce. If you order a fish fillet sandwich ask that the tartar sauce be left off the bun.
Planning is crucial. Every Saturday I take ten minutes to plan our meals for the coming week. I choose from a list of easy, tried-and-true recipes, so it’s quicker to cook than phone for a takeaway.
Put your fork down.In between every bite, put down your fork or the food you're holding in your hands. Forcing yourself to separate bites like this will slow down your eating and help you recognize when you are full, which will help prevent overeating.
Keep A Food Diary Or Weight Loss Diary. Keeping a log of what you eat, when and why you eat it allows you to look at the big picture and learn more about your eating habits. Be sure to write down as much information as possible and use the knowledge you gain to plan ahead and change your daily eating habits for good.
Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day. Dilute juice with water.
At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout? A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried.
Skip the soda and juice. Women who drink sweetened soda and sweetened juice gain much more weight than women who drink one or less per month. Daily consumption of sweetened juices and soda are also linked to an increased risk of type 2 diabetes.
Make the kitchen a "cooking and eating only" zone.Don't do anything in the kitchen that isn't involved with eating. No homework, no talking on the phone, no painting nails at the table.
Bake with cocoa instead of chocolate. For each ounce of unsweetened chocolate called for in a recipe, substitute 3 tablespoons of unsweetened cocoa powder.
Buy your groceries online. It saves time and you’re not tempted by all the sights and smells of the supermarket. Or tortured by your screaming children.
Get plenty of sleep. A study conducted at the University of Chicago Medical Center showed that lack of adequate sleep impairs your body's ability to process and store carbohydrates and also regulate hormones and blood sugar.
Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
Shop With A List And Shop The Perimeter. Have you ever noticed that in every supermarket you've visited, regardless of its banner, that the staple products, like bread, fruit, vegetables, meat, fish and dairy (notice that most of these are unprocessed) are situated around the perimeter while products like chocolate, soft drinks, potato chips, biscuits, lollies and the like are in the aisles near the centre of the supermarket. This being the case, those of us watching our weight should do most of our shopping around the outside of the supermarket and only venture into the inner sanctum for other essential items. We just need to be aware that some of those essential items will be strategically placed right next to the chocolate bars and this is where our shopping list comes in. Once you have your shopping list, only buy things that are on it and nothing else.
Keep a food journal. It really works wonders.
A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because... Taking short 20 minute workout breaks makes your fat-burning hormones work much better.
Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
Soup it up. Research has shown that eating soup before a meal can reduce your caloric intake by up to 26 percent at the meal, and you won't "make up" for those calories later. Great choices include broth-based soups and soups high in protein. Skip the cream soups because they contain more fat and calories.
Brush your teeth. Successful weight loss gurus swear by this trick. Brushing your teeth after a meal seems to send a signal to your body that you're done eating, and it makes your breath fresh without relying on gum and mints made with sugar that can set you up to crave something sweet.
Use evaporated skim milk for sauces and soups. It has the texture and the flavor of cream but without the fat. Each cup contains 80 grams less of fat and 600 few calories than heavy cream.
Feel your emotions, don’t feed them. In times of stress it’s tempting to bury your feelings in cake – better to feel bad about binging than tackle the real issue! But try to find non-edible ways of coping – I highly recommend kickboxing classes.
Substitute baby carrots for potato chips. For every one baby carrot you swap out for one chip, you'll save about 10 calories and one gram of fat. Make this substitute for 12 chips, five days a week and you'll save 600 calories, which adds up to 9 pounds you'll lose within a year!
Rediscover the sweet potato.
Add Turmeric to your daily eating habits. The herb Turmeric from the Ginger family has been used for thousands of years by Indian Healers for a weight loss aid. It has been shown to have anti-inflammatory, anti-oxidant, and antiseptic properties. It has also been shown to lower blood sugar levels and aid in digestion. It also has skin improving qualities and can help with menstrual issues. Add this spice in the form of curry into your soups and chili dishes or put some on chicken or fish.
It can also be found in the ingredient list of some hot mustard's such as French's Bold and Spicy Hot Mustard. Here are four types to turmeric in Ayruvedic language:
1. Verdana Sthapana-supports the nervous system.
2. Sangrahani-helps vitamins and mineral function properly.
3. Anulomana-removes toxins.
4. Rakta Stambhaka- aids the circulatory system.
"Researchers have discovered that mice given Curcumin experience a reduction in the formation of fat tissue and the blood vessels that feed it. Curcumin is the major polyphenol in the spice turmeric."
Water Lowers the Amount of Fat Stored in your body. Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver. One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also. By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body.
Plain nonfat or low fat yogurt is a great replacement for sour cream. Use it to make salad dressings. It’s also good as an add on to breakfast cereals and desserts.
Go Greek. If you’re a cream or sour cream fiend, 0% or 2% Greek yogurt is an excellent substitute. It's low in fat, protein-rich and incredibly creamy. Dollop into meringue nests and top with fresh fruit. Splodge onto a bowl of chilli. Swirl into butternut squash soup.
Drink a glass of skim milk with every meal. Eating dairy foods will help your body avoid storing fat and burn it instead. If the skim milk is replacing a sugar-sweetened soda or tea, you'll also be saving 150 to 300 calories a day, which can lead to a weight loss of 25 pounds within the year!
Add cinnamon to your daily eating habits. Cinnamon is great for losing weight. It has been shown to reduce blood sugar levels, which results in less fat storage and less food cravings. It also reduces flatulence and brings down cholesterol levels. Sprinkle this spice into rich soups, coffees, lattes, apples and in your protein shakes.
Cut Down on Sugar. Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling. Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free. The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway. The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again. Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.
Weighing in once a week on the same day and the first thing in the morning helps me. I want freedom not bondage to the scales. It helps not to succumb to the sweets and/or salt craving before my menstrual cycle also eliminates my water retention too.
Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically... You're losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer plus... Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you'll never get fat but fruits & veggies will keep you burning fat! and... Researchers at Tufts university found that the more vegetables people eat - the thinner they are.
Believe you can change. In one study, women who worked on changing their thinking were the most successful at changing their weight. To mimic their success, remind yourself daily that only you can change your weight, one healthy choice at a time.
Low fat foods may seem less flavorful when you first try them because fat adds flavor to some foods and you are used to that. Add zip with lots of herbs and spices like basil, garlic, ginger, onion powder tarragon and oregano. Vary the spices and come up with your own combinations.
The best exercise is the one you enjoy. So what if your best friend swears by aerobics at dawn? If you’re a shift worker or just plain grumpy in the morning, this will never suit you. Choose an exercise you like and do it when it’s most convenient for you – this way you’ll stick with it.
Pack in protein power. People who snack on protein stay full for up to 40 minutes longer than those who don't. For even more weight-loss power, include a complex carb with plenty of fiber, such as fruit and a lean dairy.
Ditch the corn syrup (which is in a lot of processed foods). Leptin is a hormone produced by the fat cells that signals your brain to stop eating and controls metabolism. Due to current eating habits most people who are overweight have probably become “leptin resistant”. Your body therefore stores more fat and creates more hunger pangs and more cravings. This has been caused by an over consumption of fructose, which is in sugar, fruit, corn syrup and many other ingredients in our diet. Focusing on a diet with fresh vegetables, low glycemic fruits such as grapefruit, low fat meats and healthy fats will eventually help to turn around the “leptin resistance”.
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