101 REAL WAYS TO LOSE WEIGHT
Report Sections
1. General
Weight Loss Tips
2. Eating
Right
3. Exercising
General Weight Loss Tips
1. Set
realistic goals. Anyone who has ever set an unrealistic weight loss goal will
tell you that not meeting your own expectations is the fastest way to fail at
weight loss. You should plan to lose no more than 1-2 pounds per week. In
general, people who set realistic goals will exceed it during at least the
first few weeks. Exceeding your weight loss goals will give you something to
get excited about, and keep the weight loss process positive.
2. Get
support. When you make the decision to lose weight, enlist the help and support
of your friends and family members. Having people around you who will encourage
you through the process is a great way to start. Be careful about telling those
people who might be discouraging, either by not supporting your goals or by
hounding you every time they see you eat something that they deem inappropriate
for someone who is dieting. Neither of these scenarios is helpful!
3. Learn
to keep things in moderation. When your goal is to lose weight, remember the
old saying…all things in moderation. By following this
mantra with eating and working out, you will lose weight at a reasonable pace
and feel good while doing it!
4. Join a
program. Weight loss groups like Weight Watchers are popular for more than just
their diet plans. They help people to form a community with other people who
have the same goals. This extended support network is great for making weight
loss more exciting
– having someone with whom you can share your
excitement. It is also a great way to talk through some of the issues that you
might be experiencing with your weight loss program. Support is crucial when
you are attempting to make major lifestyle changes.
5. Buy
yourself a portable music player. Music is one of your biggest allies when
trying to lose weight. Listening to music will make exercise time fly by and it
can definitely improve your mood. Consider buying yourself a new portable music
player (mp3 or CD) when starting out on a weight loss program. You don’t need
to make a huge financial investment, and you could easily buy a portable CD
player for well under $100.
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6. Get a
buddy. Having a close friend or family member agree to lose weight with you is
an excellent way to get the support you need. And it gives you someone that you
can learn tips, swap recipes and try new exercises with. Losing weight with a
friend is also good for people who need an understanding friend to talk things
through with. Remember, weight loss is more than a temporary process, it is a
major lifestyle change and you will definitely benefit from all of the support
that you can get.
7. Choose
your information sources wisely. If a friend or co-worker offers diet advice
over a fast food burger and shake – you need to decide whether their advice is
the right way to go. Instead find trust sources of information such as your
family doctor, a nutritionist, the trainer at your gym or even a reputable
website. Finding someone who can answer questions when you have them can take a
load off your mind and make you feel good that you’re making informed decisions
about your weight loss.
8. Dress
for weight loss success: In order to start thinking thin, pay attention to what
you are wearing. Overweight people tend to dress “bigger” than they actually
are with baggy or oversized clothing. As you begin losing weight, consider some
updates to your wardrobe that will accentuate your best features and help you
to remember that losing weight will make you more attractive in your own eyes.
9. Remember,
there are no guarantees with any weight loss plan. Keep in mind that there are
no guarantees with any weight loss plan. While some people may see temporary
benefits from fad dieting or other quick fixes, overall the best way to
approach weight loss is by modifying your lifestyle and adopting a healthy way
of living.
10. Stay
off the scale. For best results, do not weigh yourself more than once a week at
the most. Since a healthy goal consists of a plan to lose no more than 1-2
pounds per week, you may not see significant results until several weeks have
passed. Spare yourself the disappointment of seeing little change and plan to
weigh yourself as infrequently as possible.
11. Remember
that muscle weighs more than fat. Many doctors and nutritionists will hand you
a chart that specifies your weight goal according to your height alone. What
these charts do not take into consideration is that muscle weighs a lot more
than fat. While your doctor may think that you should lose 50 pounds to meet
his goal – you may actually only need to lose 10 pounds. Never risk losing
muscle to attain a specific weight.
12. Get
plenty of sleep. When you are trying to lose weight, it is extremely important
to make sure that you are getting the recommended eight hours of sleep per
night. Believe it or not, sleep is one of the body’s mechanisms for burning fat
and calories. Failing to get the proper amount of sleep will reduce your body’s
ability to burn fat and slow down the weight loss process.
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13. Keep
a food diary. A food diary can be as simple or as detailed as you like. The
goal is for you to keep track of everything that you eat – especially in the
beginning of your weight loss program. A food diary will help you to realize
where your extra calories are coming from and why it is that your weight loss
efforts may be stalling. Sometimes seeing it in black and white is all it takes
to get the motivation needed to keep going.
14. Thin
is not the goal. When starting out on a weight loss plan, your goal should not
be to become model thin. Instead, you should focus on developing a plan for
healthy living and losing a reasonable amount of weight. And be sure that it is
you alone who decides how much weight you should lose. Never let anyone else
tell you how much you should weigh. Only you can set goals for yourself and
develop a realistic plan for achieving them.
15. Never
starve yourself to lose weight. If you stop eating with the intention of losing
weight, the opposite is what will happen. When you do not eat, your body thinks
that it is starving and begins to store everything you do eat and convert it to
fat. Therefore, you
may actually end up gaining weight instead of
losing it! Eat less and eat wisely – but never starve yourself.
16. Energy
balance is key. It is important to develop a healthy balance between the number
of calories that you consume and the number that you expend on a daily basis.
The closer to equal that these two factors become, the healthier you will be.
Increasing exercise and decreasing calories will also help your body to burn
calories more effectively and to lose weight at a faster rate.
17. Know whether
you’re considered obese. Being obese simply means that you are at least twenty
pounds overweight, according to the medical definition. Since obesity is linked
to the development of medical problems like diabetes, heart disease, strokes
and cancer it is dangerous to remain obese for an extended period of time. If
you are twenty or more pounds overweight, consider your options now and talk to
your doctor about a healthy eating and exercise plan that can improve your
overall health through weight loss.
18. Drinking
green tea may help you lose weight. Green tea has many health benefits. Perhaps
the most important benefit for people who want to lose weight is that green tea
stimulates the body’s metabolism and increases the rate at which fat is burned.
Consider switching from coffee to green tea in the morning and the benefits
will be almost immediately visible.
19. Adapt
your plan. Even if you’ve decided to follow a weight loss program, or join a
weight loss center, know that it is ok to adapt this plan to meet your
lifestyle and tastes. For example, if you work long hours it may be necessary
for you to forego dinner until 9
p.m. instead of the prescribed 5 p.m. Or, you
may need to have shorter, more frequent exercise sessions. Whatever works best
for you is fine. As long as you stick with it!
20. If
you do nothing else, be aware. Being aware of what and how much you are eating
and how much you are moving is the first step in the weight loss process. Even
if you make no changes and just focus on awareness, chances are that you will
begin to modify your lifestyle subconsciously. What a great way to embark on
the weight loss process!
21. Get
online. The Internet is a great place to find resources and communities where
you can get much needed advice and support as you lose weight. You will find
inspiration, motivation and tips for keeping the weight off at the click of a
mouse.
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22. Don’t
waste your money on spa treatments. When weight loss is your goal, avoid
gimmicky offers by spas and retailers offering miracle machines, treatments,
pills and lotions that will supposedly make you lose weight (without having to
actually DO anything). There is no magic way to lose weight – so keep your
money and start thinking healthier to give your weight loss a boost. That’s not
to say that you can’t treat yourself to a spa treatment. When you feel happier
you’ll be more likely to stick to your weight loss plan. Maybe make a trip to
the spa your reward for sticking to your plan all week long!
23. Accept
yourself. One of the most effective ways to lose weight is to develop a
positive self-image. Accept yourself the way you are, and recognize that
everyone can be
improved in some way. By accepting yourself,
you are actually setting the stage for a more rewarding weight loss experience.
One way to do this is to make a list of all the attributes you value in
yourself. When you become obsessed with your weight you can look at this list
and get some much needed optimism.
24. Talk
to your insurance provider. You might be surprised to learn that your medical
insurance carrier may be willing to reimburse you for participating in a weight
loss program, or even joining a fitness club! What a great way to offset the
cost of making a healthy lifestyle change! And, your insurance provider
probably has nutritionists and fitness experts on staff to help you through the
process of losing weight.
25. Talk
to your doctor before taking any weight loss pills. All over the television and
the Internet there are countless stories about the negative side effects of
weight loss pills. Many of the hot selling diet supplements over the past
decade have ended up being harmful. Before taking anything – even if it claims
to be all natural - talk to your doctor or nutritionist. The short term gains
these pills provide are overshadowed by the potential long term risks to your
health.
26. Understand
Body Mass Index (BMI). Body mass index is a number that helps you to translate
the amount of health risk that you face as a result of your current weight. The
measurement tells you the amount of fat that your body is currently storing
based upon a ratio between your height and weight. The higher your BMI, the
more at risk you are. Losing just a few pounds will allow you to reduce your
BMI and at the same time reduce your risk of developing serious health problems
now and in the future. Find out your BMI with the online calculator at http://nhlbisupport.com/bmi/
27. Don’t
forget that rapid weight loss is harmful. According to researchers, people who
lose weight at a rate of 3 or more pounds per week stand a much higher risk of
developing gallstones and other gall bladder related problems. Studies show
that the risk is about 20% higher in people who experience rapid weight loss.
When you lose weight quickly you are also significantly more likely to put it
back on again (and then some!) Aim to keep your weight loss to one or two
pounds per week.
28. Set
small, achievable goals. Dieters are often left disappointed with the end
result of their weight loss attempts. Usually this is because they set
unrealistic goals for themselves. It is better to set small goals that are
achievable then one large goal that becomes such an abstract concept that it’s
easy to convince yourself you’ll never achieve it. By having smaller goals you
can celebrate small milestones along the way. Giving yourself a feeling of
accomplishment instead of disappointment!
29. Be
patient. Weigh loss is always more effective and long lasting when you do it
gradually. Patience is a hard virtue to learn, but by allowing your body to
change slowly, you are increasing your chances of staying thinner for a longer
period of time. Studies show that people who lose weight quickly almost always
gain it back – as well as an additional 10-15 lbs.!
30. Cure
boredom and cut your eating. If you tend to eat more when you are bored, find
something to occupy your time. Consider a new hobby or find a good book. Even
things like jigsaw puzzles can help to eliminate boredom. Try to avoid
television when you are bored, otherwise the combination of mindless
entertainment and enticing commercials may lead you right back to the snack
food you were trying to avoid in the first place.
31. List
all the reasons you want to be thinner. Make yourself a list of all of the
reasons you want to be thinner. Include anything and everything that motivates
you to want to lose weight. Don’t worry about editing your thoughts - this is
for your eyes one! Then, keep the list with you so that when you feel
discouraged you have lots of good reasons to stick with it. This one simple
little motivation trick can help you order the salad instead of the fries or go
to the gym when you don’t want to. That’s a powerful little list!
32. Put a
good photo of yourself on the fridge. Put your favorite photo of yourself on
the fridge – ideally one from when you were your target weight. This will help
to deter you when you head to the fridge for that late night snack.
33. Learn
new ways to manage stress. When losing weight, many people admit that stress is
their largest obstacle. When most of us are stressed we reach for high fat
comfort of foods and curl up on the couch. Or we’re so strapped for time that
we eat anything in sight and give up time at the gym for time sleeping. Help
yourself stick to your weight loss plan during stressful times by finding
healthy ways to relieve stress. Although finding the time can sometimes be
challenging, a vigorous workout is a great stress reliever. And don’t forget
that a massage is both stress reducing and a wonderful reward!
34. Never
grocery shop when you’re hungry. If you need to stop at the grocery store to
pick up a few things on the way home from work, make sure that you have eaten
before you make that stop. Even a protein bar, glass of water or some other
small healthy snack can help you to combat the urge to buy things you don’t
necessarily want to be eating.
35. Brush
your teeth frequently. When you brush your teeth just after eating, the freshness
will help you to keep from eating for a longer period of time. Not only will
this help you to lose weight and curb your eating habits, it definitely won’t
hurt your dental health either!
36. Keep
your blood sugar level even. To avoid feeling hungry, you need to maintain an
even blood sugar level throughout the day. The easiest way to do this is to eat
small meals frequently. Break your larger meals into smaller portions and vary
the types of food that you are eating throughout the day.
37. Don’t
think that liposuction is the answer. While many obese people believe that
liposuction will reduce their risk of developing heart problems and other
illnesses, studies have shown that this is not the case. In fact, not only do
people who get liposuction (without also making lifestyle modifications) stand
a much higher chance of quickly regaining lost pounds but the removal of fat
tissue in itself will not change the metabolism of the patient. Instead focus
on eating right and exercising and you’ll see a noticeable decrease in your
weight.
Eating Right
38. Beat
emotional eating habits. Many people who struggle with emotional eating do not
realize why it is that they simply cannot lose weight. Emotional eating can be
recognized in people who tend to eat more than small, occasional amounts of
“junk” or “comfort” foods such as ice cream, potato chips and chocolate. The
best way to stop eating emotionally is to ask yourself whether you are eating
because you are hungry or because you feel stressed, angry, sad or tired. If an
emotion is behind your urge to reach for food then you need to look for another
way to deal with your feelings at that time. The key to resolving emotional
eating is to be persistent. After a few incidents, you will be less likely to
look for comfort from food and find losing weight to be less of a struggle.
39. Avoid
strict diets. Nutritionists recommend that instead of putting almost every food
on the off-limits list, that you instead concentrate on making food choices
that are highly nutritious and healthy. In other words, think about choosing
what you’ll eat a positive thing instead of a negative one. There are a few
different reasons for this recommendation. First, if you force yourself onto a
strict eating plan you will feel like you have ruined your diet nearly every
time you eat. Second, in a society that is very food-centric people develop
favorite indulgences and use them as a reward. There is no reason that you
should not allow yourself indulgences on special occasions. Overall, a healthy
eating plan will help you to develop long lasting eating habits that will allow
you to lose weight and keep it off.
40. Remember
that DIET is a four letter word. Just the thought of the word diet sends many
people into a panic. There is so much
information available on different “diets” that it is hard to keep them all
straight. The word “diet” tends to signify restrictions and depriving oneself
of the thing that most people enjoy the most, food. Instead of “dieting”,
consider slight modifications to your eating habits and lifestyle that will
help to develop a plan to keep you healthy for life.
41. Try
different types of water. Many people are discouraged by the thought of
drinking 8- 10 glasses of plain water each day. Add a little pizzazz by choosing
sparkling waters, club soda or even different flavored waters to add some
variety. Just be careful to choose zero calorie options.
42. Avoid
white foods. In general, white foods are best avoided when trying to lose
weight. This includes white bread, white rice, white pasta, white sugar and
even white fruits. With the variety of foods that are now available you can
easily find healthier substitutions that contain whole grains and lots of extra
vitamins and minerals.
43. Be
sure to get enough protein. North American diets tend to be relatively high in
carbohydrates and lower in protein than they should be. Adding low-fat proteins
to your diet such as chicken, fish, egg whites, turkey, and soy is a great way
to decrease your carbohydrate intake and increase your overall energy level.
When you eat protein your
body secretes the hormone glucagons. This
actually helps breakdown fat, giving your weight loss regime a boost.
44. Drink
lots of water. There is a very good reason that everyone should drink 8-10
glasses of water every day. It’s not just to make life difficult. The reason is
that water is necessary for all systems in your body to function correctly and
efficiently. When you do not drink enough water, your body will try to store
water much in the way that a camel does. Water retention is something that
happens when you don’t have enough water, not when you drink too much water.
So, go ahead and drink that water. Flushing toxins from your body is a great
way to jump start your weight loss program.
45. If
you crave sugar – use sugar. Stay away from sugar substitutes. While sugar is
not good for you – the chemicals used to make artificial sweeteners are worse.
So, if you enjoy some sugar in your morning coffee – use sugar and get the
taste that you enjoy. Just be careful not to overdo it.
46. Eat
negative calorie foods. There are actually several foods that burn more
calories than they leave behind! Apricots, cucumbers, blueberries, fennel,
grapefruit and tangerines are a few of the negative calorie foods that you can
include in your daily diet. Eating these foods will make your body burn more
calories through digestion then you’ll absorb from them.
47. Learn
about the benefits of juicing. Juicers are becoming increasingly popular for
many reasons. For one thing, juicing allows you to get the added benefit of
whole fruits and vegetables. Increasing your intake of water and healthy foods
will definitely help you to lose weight and you’ll be amazed how much better
you feel. For a healthier life, consider adding more whole juices (both fruit
and vegetables) to your diet.
48. Don’t
skip breakfast. In a recent study, 8 out of 10 people who lost weight and kept
it off reported that they eat breakfast every morning. Give your body a great
start to the day with a whole grain bagel, bowl of cereal or some yogurt and
fruit. You’ll keep your blood sugar level even and avoid being so hungry by
lunch that you overeat.
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49. Eliminate
sugar from your diet slowly. Regardless of whether you are considering the
sugar in a candy bar or the sugar in an apple, you need to understand that
sugar can be harmful to your diet. By taking care to never eat too much sugar,
you will have better success with your weight loss efforts. Sugar is an
addicting substance, as many people know. When you decide to reduce your sugar
intake, you should do it slowly and never immediately remove sugar from your
diet completely.
50. Read
and understand food labels. When you are trying to lose weight, you already
realize that calories are important. But, so are cutting fat and increasing the
overall nutritional quality of your diet. Become familiar with nutritional
labels and pay attention to how much of each nutrient you are getting every
day. If you’re falling short of the recommended daily intake, consider a
multi-vitamin.
51. Follow
the food pyramid. Although it has gone through some significant changes over
the past decade, the food pyramid still represents a healthy eating plan. In
fact recent studies have shown that following the food pyramid together with
reducing your caloric intake is still the most effective way to shed unwanted
pounds. It only makes sense since the food guide encourages you to eat more fruits
and vegetables, reduce your carbohydrate intake and try to eliminate as much
fat from your diet as possible.
52. Make
some simple food substitutions. Sometimes little changes can make a big
difference. For example, if you switch to whole wheat pasta you’ll increase
your fiber intake and decrease the amount of refined sugars you’re eating. And
chances are you’ll never notice the difference! Another great substitution is
whole grain bread in place of white bread. And opt for brown rice instead of
white rice. These simple changes will put you on the path to healthier eating
and help you lose weight.
53. Avoid
fad diets. Fad diets are getting more publicity than ever before, thanks mostly
to the Internet. However, just because the testimonials say that fad diets work
does not mean that they are healthy. Over the years, many people have lost
weight with the help of fad diets only to find that when they were no longer
dieting, the weight came back quickly. Often times, fad diets result in the
dieter being heavier in a year than they were when they started out.
54. Remember
that you lose water first. When you begin a weight loss program, you may notice
that you almost immediately drop a significant amount of weight but that your
weight loss soon slows dramatically. This is because one of the first things
that you lose is excess water. This will be particularly obvious if you choose
to adopt a low carbohydrate and high protein eating plan. Don’t be discouraged
by what the scale says, instead focus on how you feel and how your clothes fit.
Often times losing only a few pounds can make a big difference. Especially if
you’re exercising and adding muscle, which weighs more than fat.
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55. Eat
from a smaller plate. Studies show that how much we eat may have a lot to do
with the size of our plate. When asked to put their food on a large size dinner
plate, diners filled it and ate it all. However, when asked to use a smaller
size plate instead they reported being full even though they ate 15% - 20% less
food. So if you don’t already have small size plates, invest in a few and use
them at mealtime to reduce the amount you eat.
56. Make
healthier choices when you eat out. Just because you’re trying to lose weight
doesn’t mean you can’t eat out. The key is to make healthier choices. Opt for a
sit down restaurant instead of a buffet so you’re not tempted to overeat.
Instead of fries have a salad or a baked potato (with sour cream OR butter –
not both!). And instead of fatty ribs opt for grilled chicken. And always get
half of your meal put in a doggie bag so you can finish it later. Most
restaurants serve portions that are enough for two if not three meals!
57. Drink
water to lose water. If you are overweight, you have probably experienced
swelling in your feet and ankles. Do you know why this happens? The answer
could be dehydration. If you do not drink enough water, your body will store
the water that you do
ingest which results in water retention. To
stop this from happening, and to lose some of the water weight that you are
carrying around, increase your water intake to 8-10 glasses a day. By adding
more water to your body, it will begin to flush out the excess water that has
been building up over time. This will almost definitely result in at least a
few pounds of weight loss.
58. Eat
slowly and you’ll eat less. When you are hungry and start eating, your mind
tells your body that food is on the way. However if you eat quickly, your
stomach does not alert your brain that it is full until after you are already
finished. So if you slow down your eating your mind and body will have a chance
to communicate with one another. As a result you will find that you actually
need to eat less than normal to feel full. You’ll also eliminate bloating
caused by excess gases that can be a problem when you eat too fast.
59. Put
left over food in small containers. Do you remember the Thanksgiving leftovers
of your childhood? Large containers full of mashed potatoes, turkey, dressing
and other goodies that only came once a year? Plan for portions when packing up
those leftovers, by placing them into small portion sized containers that will
help you to limit how much you are eating during the holidays. This is also a
great plan for leftovers throughout the year. And, it makes clean up a snap!
60. Eat
dairy. Believe it or not, eating dairy foods such as milk, cheese and yogurt
every day can actually help you lose weight. Provided they are low fat or
non-fat of course. It seems that the secret is in the calcium. But not just any
calcium will do. As part of the same study it was proven that the benefits of
dairy-based calcium couldn’t be replaced with supplements.
61. Don’t
eat before bedtime. As your mother probably told you growing up, it’s not a
good idea to eat before bed. As a matter of fact, you should try not to eat
within three hours of bedtime because your metabolism slows down when you sleep
and since you’re not burning calories your late night snack turns directly into
fat. If you must have a nibble, consider foods that are high in protein and low
in carbs such as a glass of milk or a piece of cheese.
62. Eat
dandelion to speed up weight loss. In it’s natural form, dandelion is a mild
diuretic and digestive aid that helps to speed up the digestion process –
removing fat and cholesterol before the body can store them as fat. Dandelion
is also great for replacing lost minerals in the body.
63. Stay
away from ephedrine. There has been a lot of controversy over ephedrine in the
past several years. This appetite suppressant, which is found in small
quantities in many over the counter diet pills, has been proven to cause a
whole host of nasty health problems. Do yourself a favor and instead of trying
to find the solution to weight loss in a pill, work on developing healthier
habits. The weight loss will come and you won’t ruin your health in the
process.
64. Eat
licorice to curb cravings. Drinking licorice tea or using a licorice containing
supplement will help to cut your snack food cravings. You can also find natural
licorice at health food stores and some gourmet grocers.
65. Consider
taking St. John’s Wort. Although more commonly known for its antidepressant
properties, St. John’s Wort can also help to reduce feelings of hunger and the
tendency to overeat for emotional reasons. As with all herbal supplements, be
sure to discuss it with your doctor first.
66. Eat
more psyllium fiber and feel fuller. Like other forms of fiber, Psyllium fiber
will make you feel fuller. Take a capsule or two with a large glass of water
shortly before you eat.
67. Opt
for healthy cooking methods. Put away your deep fryer and frying pans. Consider
broiling, baking and grilling meats and vegetables instead. Steaming vegetables
and potatoes is a great way to cook them, while leaving the essential nutrients
and vitamins in tact. Simply changing the way that you cook the foods you
normally eat will have a positive impact on your weight loss efforts.
68. Don’t
eat from the package. Regardless of what you are eating, get into the habit of
putting your food into a bowl or onto a plate. This way, you are aware of how
much you are eating and have to consciously choose to put more of the food on
the plate. Many people find that this practice alone helps them to restrict the
amount of food that they eat.
69. Keep
track of how and when you eat. Before starting a diet take a few days to
examine your eating habits. Write down everything you eat for 3 days, paying
close attention to how and when you eat. Do you snack more than you realized?
Are you eating the entire time you’re cooking and yet still sitting down to a
full meal? Does it seem like you have to have your evening snack or else you go
to bed hungry? Understanding how you eat can be as important as knowing what
you eat.
70. Avoid
the middle aisles at the grocery store. You may not even realize that grocery
stores are set up so that meat, dairy, and produce wrap around the store’s
perimeter. Convenience foods and other packaged items are located in the middle
aisles. A good rule of thumb is to get the majority of your groceries from the
outer perimeter. Of course you’ll still have to venture into the middle for
staples such as rice and pasta, but be sure to pass by the junk food that seems
to be calling your name!
71. Use
collagen and aloe vera to burn fat while you sleep. Several popular diet
supplements that are taken at bedtime contain a mixture of these two naturally
occurring substances, which are thought to burn extra fat with the help of the
body’s natural growth hormones.
72. Pay
attention to the hidden calories in what you drink. Is what you’re drinking
adding unnecessary calories to your diet? A can of soda typically contains
close to 200 calories. A specialty coffee from Starbucks can have upwards of
400 calories. Even fruit juices are loaded with sugars and unnecessary calories
that can put you over your daily caloric limit.
73. Try
the cabbage soup diet if you need to quickly lose a few pounds. Yes the cabbage
soup diet really does work, but only for a short period of time. If you need to
lose a little of the bulge for your class reunion, or want to look slimmer for
a weekend wedding, this diet will probably work for you. As the name suggests,
you will eat primarily a soup made of cabbage, with a few extra items thrown in
each day to supplement. Keep in mind though that this diet is definitely not
healthy for long term use.
74. Remember
that dairy foods speed up fat burning. Research has shown that eating three or
more servings of dairy each day increases the rate at which the body burns fat.
In one particular study, people who ate three or more dairy servings per day
lost approximately 5% more body fat in the same time period as people who
carefully restricted their dairy intake.
75. Eat
dairy to get minerals critical for dieters. Milk and yogurt contain more than
just calcium. When it comes to weight loss, you need to count on minerals such
as phosphorus and magnesium to help your body achieve maximum fat burning.
These minerals actually make the body remove fat from cells faster than it
could do on its own. Therefore, it’s definitely a good idea to increase the
amount of dairy that you are eating.
76. Go
colorful. The more brightly colored your food is, the better. Consider adding
more bright green, orange and red fruits and vegetables to your diet and stay
away from white foods as much as possible.
77. Choose
fats that don’t add fat. Our bodies need fat to function. So the secret to
losing weight is not to eliminate this important element completely. The key is
to choose healthy fats such as nuts, fish and vegetable based oils. These will
give your body what it needs and significantly limit the amount of harmful fats
that you are eating.
78. Lay
off the caffeine. While eliminating caffeine is best, most people do not want
to face withdrawal while they are trying to lose weight. Therefore, consider
changing from coffee to green tea at least in the afternoon. Caffeine is a
diuretic, and is known to increase appetite in many people. So substituting
even one cup a day with a caffeine free option can make a difference.
79. Less
fat does not necessarily mean fewer calories. There has been a push in the
retail food industry to make low-fat versions of everything. Taking a quick
walk through your local grocery store will leave you wondering why the full fat
alternatives are even offered. The answer is simple – reduced fat and low fat
alternatives are notorious for lacking taste and do nothing more than replace
fat with calories in many cases. Consider peanut butter. Two teaspoons of
regular peanut butter contain just as many calories as reduced fat peanut
butter, and the difference in the amount of fat is not really significant
enough to warrant paying extra for the “healthier” version. Therefore, look at
those food labels for clues about which reduced fat products are worth it – and
which simply substitute one bad attribute with another.
80. Don’t
deprive yourself. Eating healthier does not mean that you are never allowed to
touch chocolate ice cream again. But it does mean that you treat junk food as
an occasional treat instead of an every night occurrence. People who diet and
do not allow themselves treats of their favorite food occasionally are more
likely to binge eat these items once they have stopped dieting. That can lead
to weight gain and guilt. So, avoid depriving yourself and remember to include
that little treat now and again.
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81. Eat
appetizers as meals. When you are watching what eat, one of the best methods of
portion control when dining out is to order from the appetizer menu. Many
establishments will allow you to order a small salad to accompany your main
selection in order to provide you with a well-rounded meal. This technique is a
favorite of many who are trying to lose weight because appetizers are typically
served alone, with out dangerous side items like french fries and mashed
potatoes.
82. Stay
clear of fried foods. Avoiding fried foods is generally a good practice for
everyone. However, by simply removing fried foods from your daily diet you will
be reducing your fat and calorie intake significantly. While just cutting out
fried foods may not make a serious impact on your weight loss, it will help you
develop an overall healthier lifestyle. Replace fried foods with grilled or
broiled alternatives in order to keep the taste while losing the fat and
calories.
83. Avoid
creamy sauces. When trying to lose weight, you are wise to avoid any sauces
that are creamy. There are other flavorful alternatives that will add dimension
to your food without adding to your waistline. Instead of gravy on mashed
potatoes, consider garlic salt or other spices. Try homemade vinaigrette
instead of creamy salad dressings and opt for oil and garlic instead of Alfredo
sauce on your favorite pasta dish.
84. You
really can eat all you like. When you convert the majority of your food intake
to unprocessed foods (vegetables, fruits, whole grain) you really can eat as
much as you want without jeopardizing your waistline. Nutritionists say that
people who are used to a meat-centered diet who change their eating habits to
include more whole and healthy foods are surprised by how much they can eat and
still lose weight.
85. Look
for unsaturated fats. Saturated fats are unhealthy. They can raise blood
pressure and cause a whole host of other health problems. Choosing foods
containing unsaturated fats is a good idea when trying to lose weight. You can
exchange soy or canola oil for high fat vegetable oil, try to use the leanest
possible cuts of meat and always order your salad dressing on the side so that
you control how much you are eating.
86. Forget
calories and focus on balance. For some people it is much easier to stop
counting calories when trying to lose weight. Instead, shift the focus to
eating a balanced diet full of nutrients and healthy foods. You may find this
less restrictive and more fun than a traditional calorie-counting diet plan.
87. Develop
a plan that you can live with. Perhaps the biggest reason that dieters fail is
that their plan is much too restrictive. You need to find a way to comfortably
include healthier eating habits into your lifestyle without letting them rule
your life. And remember, what
works for someone else may not work for you.
The key to success is to try different things until you develop a plan that you
can stick with.
88. Give
yourself an allowance for being busy. The fact is that in today’s busy world,
there are simply times when sitting down to a well-balanced meal at home is not
an option. Therefore, rather than sabotaging your weight loss you should
provide yourself with an allowance for eating out and even eating fast food on occasion
when your busy life gets in the way of healthy eating.
89. Eat
fiber to lose weight. If you want to lose some weight, consider adding extra
fiber to your diet. Fiber makes you feel fuller longer and it also aids in
slowing down the process of digesting food. Make sure that when you are trying
to add more fiber to your diet, that you are eating foods that are truly high
in fiber like whole grain breads. Pastas, white bread and most cereals are not
high in fiber, and definitely contain more sugar.
90. Eat
several times a day. Studies have shown that rather than eating just three
meals a day, it is better to break up your daily calories into six or seven
smaller meals. Doing this allows you to keep your blood sugar constant, so that
you will not feel hungry between meals. That hungry feeling and falling blood
sugar levels are what prompt people to eat high calorie, sugary snacks.
91. Know
how many calories you should be eating. In a nutshell, weight loss occurs when
you expend more calories than you take in. To figure out approximately how many
calories you should be eating check out the “Calories Per Day Calculator” at
http://www.shapefit.com/dailycalorie-calc.html
92. Look
for hidden sources of fat and calories. Sometimes even when you’re trying to
eat healthy, excess fat and calories find their way in! Be on the lookout for
the biggest offenders – foods that mask themselves as being healthy and/or low
fat when they’re really not. Some examples include granola bars, microwave
popcorn, frozen dinners, spaghetti sauce and salad dressings. Read the labels
to learn just how many calories and grams of fat the foods you’re eating
contain. Then omit the worst ones from your diet or replace them with something
else.
Exercising
93. Get
moving. If your goal is to lose weight, one of the first things you need to
realize is that exercise is as important as changing your eating habits. You
don’t need to be running marathons but you do need to get moving. Even a simple
walk once or twice a day will greatly assist you in your weight loss efforts.
And most importantly, it’s your best defense against gaining the weight back.
94. Incorporate
exercise into your daily life. Movement in any form is beneficial. Try putting
on some music and dancing while doing your housecleaning. Park your car on the
outskirts of the lot so you have to walk a
little to get into the store. Take the stairs instead of the elevator. These
simple changes can add up over the course of a week.
95. Use
weights to burn fat. Did you realize that the more muscle tissue you have, the
faster your body will burn fat? It’s true! And, the best way to gain muscle
mass is to work out with light weights two to three times per week in order to
develop additional muscle tissue. Muscle increases metabolism, and increased
metabolism will help you to lose weight and achieve your goals quicker.
96. Walk
whenever possible. Did you know that it’s recommended that everyone take at
least 10,000 steps per day? Consider setting a goal to walk anywhere that is
less than 10 blocks from home. For many people, this could include a local
grocery store, post office or even your favorite restaurant. By making this
simple change, you will get much more exercise and start losing weight faster.
97. Try
an elliptical trainer. Elliptical training machines are probably the best
exercise your health club can offer. No other cardiovascular workout is as
low-impact and safe for almost everyone. If you don’t mind putting on a pair of
headphones and watching the same scene – then this might be a great option when
you want to kick start your weight loss.
98. Change
the intensity during your workout. Most of us cannot sustain going full out for
an entire workout. But you can get similar results by doing bursts of very high
intensity exercise followed by a more moderate intensity. Next time you’re out
for a walk, try walking as fast as you absolutely can for 1 minute and then
slowing to a more comfortable pace for 5 minutes. Repeat this cycle throughout
your walk and you’ll burn significantly more calories. Why? Because you are
elevating your heart rate during the “bursts” so that it stays elevated during
the slower periods.
99. Consider
resistance training. Resistance training, such as using a stair climber, is an
excellent way to have a cardiovascular workout while training muscle groups at
the same time. When your workout time is limited, this type of workout may work
well for you. Just remember that you will be training specific muscles and that
you should include other weight training to ensure all over muscle development.
100. Choose
activities that make exercise more fun. If you are like many people, you do not
find the idea of exercising inviting or exciting at all. However, when you
incorporate fun activities that you enjoy into the plan things will go a lot
smoother. Try aerobic dancing, biking with your kids or joining a team sport.
You will be surprised how fast the time passes, and how much more exercise you
are getting. Your weight loss will increase and so will your overall health.
101. Figure
out your ideal workout schedule. Ideally, an adult should exercise for about
one hour, 3-5 times per week. In today’s busy world, this is not always
possible. However, taking the stairs instead of the elevator and parking an
extra block from work may give you the ability to incorporate a few extra
minutes of exercise each day. Then, if
you need to reduce your workout times for any
reason, you will not need to feel like you are not meeting your exercise goals.
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