100 Weight Loss Tips
- Author: Sue Shi -
© Copyright 2012
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Once you admit
that you have a weight problem, forgive yourself and move on to creating a plan
to correct it. Stay on track and move forward, as you should create a positive
mindset for the future. Many people have the goal of losing some weight. One of
the biggest roadblocks to successful weight loss is the lack of good, accurate
information. Try using the tips from this report to increase the chance for
success in your weight loss goals.
- When you are first checking
out ways to lose weight, don't be tempted by products that make outrageous
claims that couldn't possibly be accurate. The only thing guaranteed when
losing weight is that you will be better off by working hard as there's no
- When setting on a weight
loss goal, be sure to keep it realistic. It's impossible to lose 30 pounds
in a few days. When you create realistic goals, you can enjoy multiple
small successes. Doing otherwise only sets you up for failure and
disappointment. Your weekly weight loss goal should be one to two pounds.
- Your weekly weight loss
goal should be about one pound a week. Trying to lose more than that is
just too much. Losing weight quickly can harm your healthy and usually
results in gaining it back just as fast.
- When beginning a diet, it
is always best to seek the advice of a diet counselor who can guide you
towards the best weight loss plan for you. People have different bodies,
so the fact that a diet was effective for someone you know doesn't mean it
will be effective for you. Seek assistance in order to maximize your
chances of success.
- If you eat more calories than
your body needs, they will be stored as fat. Remember this the next time
you are sitting around doing nothing and thinking about eating a huge
meal. You don't need to eat large amounts unless you know you're going to
use plenty of energy for extended physical activity. This way, the
calories you ingest actually get used.
- Avoid eating right before
you go to bed. If you typically go to bed at 10, then no more food after
8. If you absolutely must eat a meal before bedtime, eat vegetables and
wash them down with water. Although you cannot always avoid eating before
bed, do what you can to make it a habit. When the body is inactive, excess
calories are stored.
- You can lose weight by
walking. Walking is not only good for losing weight, but it can keep your
appetite satisfied. You can burn up to 500 calories an hour by walking.
- Track your steps with a
pedometer when losing weight. Every day, you should be taking at least
10,000 steps. When you are aware of the amount of steps you take, you can
push yourself to take more steps. Every step helps you get closer to
reaching your personal weight loss goals.
- Instead of using an
elevator, walk up a flight of stairs. This can help you burn calories and
stretch the muscles in your body. If you need to lose weight quickly, run
the stairs for a little while. Always be careful because if you injure
yourself, you could be setting yourself up for not being able to do any
exercise and lose those unwanted pounds.
- To lose weight properly,
your metabolism must be speed up. Gaining muscles will help increase your
metabolism. Not skimping when it comes to sleep will help, too.
- Find exercise activities
that you enjoy. That way, you can burn a greater number of calories and
have greater flexibility. When you enjoy the activity you are doing, you
won't even remember that it is work and you will stay more motivated.
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- Eating leftovers is
wonderful for losing weight. When you're making dinner, cook extra for the
following day's lunch. Create a healthy and quick lunch without needing to
- Try to consume the right
types of food if you are beginning a weight loss regimen. Don't assume
that you won't eat the junk food in your kitchen. Get rid of it so that
you don't fall prey to unhealthy food that is within your grasp. The first
thing to do so you can lose weight is to start eating right.
- Reduce the amount of
calories you eat every day. A single gram of fat contains twice as many
calories as a gram of carbohydrate or fat. Do not eat high-fat foods, try
not to use oil, and minimize your consumption of dairy. Include foods high
in fiber such as fruit and vegetables which give you the feeling of being
full, while cutting down on the foods that are high in calories.
- Eat a larger number of low
calorie meals throughout the day. Eat a small healthy meal when a hunger
craving strikes between normal meal times. Avoid sweet, salty, or fatty
snacks and try to plan healthy alternatives if you think you will get
hungry before your next meal. Your body is better able to maintain a
higher metabolism this way.
- Chew or suck on ice chips
when you feel like snacking or binging on junk food. If you are fighting
the temptation to eat, try chewing on some ice. Just putting the ice in
your mouth might be enough to dispel the urge.
- If you decide to eat nuts
for a snack, then you should select nuts in their shells, including
walnuts and peanuts. It will take a longer time to peel off the shells,
which will lead to less food consumption.
- If you are dieting but you
enjoy potato chips, think about eating the baked type that most brands
offer. Baked potato chips don't taste too different from fried chips but
are far healthier--some brands have 30 percent less calories and fat!
- Avocados are a great
alternative to some of the fatty snacks out there. Avacados have a lot of
fat but it is good fat. The texture of avocados alone appeals to people
that are trying to cut down on unhealthy fats. Consider a vegetable taco
that has avocado as a healthy alternative during the day.
- Eat less red meat. One way
to do this is to include red meat in an otherwise veggie-centric dish. For
example, prepare a savory vegetable stew with lean meat, or grill kebabs
with fruits, vegetables and smaller cuts of lean meat. Incorporating small
bits of meat into your favorite soups and casserole dishes can be very
effective as well.
- Only eat the whites of the
eggs. The yolk is not as healthy as the whites, and it contains high
levels of fat and cholesterol. Egg whites can give you the protein you
- For Italian food lovers,
spaghetti without pasta is right up your alley. Mix together veggie
meatballs, zucchini, raw tomato sauce and oregano. This recipe has much
less calories than traditional spaghetti. There are many great dishes you
can revisit in a healthy way.
- Three bean salad is a good
recipe to add to your diet. You can prepare a version of it that is low in
calories at home. Combining three cans of beans with dressing can yield a
wonderful meal for your weight loss regimen. This is enough for you to eat
for a whole week.
- If you are a big fan of
salad dressing, switch it up with olive oil or vinegar. If you are prone
to eat veggies this way, you will find these options to be a great calorie
- Eat slowly, enjoy your meal
and participate in conversation. It is hard to recognize our body's
"full" signal. Make it a habit to pause halfway through each
meal. Stop and pause to evaluate if you are still hungry. Listen to your
body to know how much you should eat.
- People can expect to lose a
lot more weight if they have a friend that will lose weight with you. Make
weight loss a shared experience by exercising together. You can talk about
the bad and celebrate the good as weight loss buddies. When you have to
answer to another person, you are much less likely to slack off on your
diet and workout routine.
- Try to become friends with
those who are physically fit to increase your level of motivation. You
could make them your model when it comes to the things you want to
achieve. You can also benefit from their advice and counsel when it comes
to staying fit.
- Often the healthiest foods
in a grocery store are around the perimeter of the store so focus on that
first. The very nutritious foods like produce, cheeses, dairy, and meat
are usually along the outside. Nasty processed foods that contain lots of
sugar and salt, and not much else, make their homes in these aisles. The
avoidance of these aisles will help fight the temptation to buy these bad
- It is important to never
completely cut out your favorite food. If you stop eating your favorite
foods completely, you will find that you crave those foods even more.
You'll end up eating too much of it in the long run.
- Buying smaller dishes can
help you reach your weight loss goals. It is in our nature to fill our
plate or bowl with food, but as time passes, portions have become larger
and it's harder to figure out how much you should really be eating. Using
a smaller salad plate allows you to fill your plate while still eating
- Try to eliminate the word
"diet" from your vocabulary. Telling people you're on a diet can
arouse negative connotations or feelings and might discourage you.
- It's important to make a
habit of checking your weight at regular intervals while you're trying to
reduce it. This will help you chart your progress and see what is working
with your plan. It is a good idea to record your progress on a chart.
People who keep track of it have better results.
- Eliminate soda completely
from your diet. They have lots of sugar and carbs, and increase future
sugar cravings. A better choice is a bottle of cold water to stave off
thirst and help you get healthy and slim.
- Be sure to bring plenty of
healthful snacks along to avoid hunger during your work day. This is
important because if you let yourself get too hungry, you probably won't
make healthy food choices. Snacking on junk food it work will day major
weight loss success.
- To ease the transition to
healthier eating, make some simple substitutions. Take a look at recipes
you use often, and see where you can eliminate unwanted fat and calories.
For example, you can replace butter with margarine or vegetable oil
spread. Use plain, fat-free yogurt instead of sour cream. You don't have
to live without your favorite foods; just modify them to fit into your
- Drink a big glass of water
prior to every meal. Our brains confuse thirst and hunger a lot of the
time, which leads us to eat when we are not really hungry. When you feel
hungry, try consuming some water first. This techniques will help curtail
- You must consume fat in
order to burn it. Not all fats are bad for you; Omega-3 fatty acids have
many health benefits and are not usually found in highly-processed foods.
You can find these fats in legumes and fish.
- Cooking fish such as
salmon, while healthy, can also be tricky to perfect. A great way around
this is to simply purchase canned salmon so that you don't have to cook
it. This is an inexpensive alternative to pricier fillets or whole fish.
- When you consume fewer than
twenty grams of sugar following a workout, the sugars may positively
affect your body. By eating a little sugar with protein-rich foods or
supplements, you'll use sugar to break down sugar in order to build
- Sleeping is important.
Everyone is advised to get at least eight hours of sleep. If you're
staying awake to lose weight, you should rethink this. Sleep helps to keep
your metabolism up so that you can burn calories.
- When you are traveling,
always stay true to your weight loss goals. Try to bring healthy food with
you and stay away from the fast food and diners. Make sure you bring
plenty of veggies, fruit, and other healthy foods. Because they are small
in size and simple to pack, you can eat these easily while traveling. The
most important thing you should remember to bring is water.
- Doing your cardiovascular
exercise when you first wake up in the morning and before you eat is a
great way to help yourself lose weight. Doing cardio in this way actually
burns up to 3 times the calories.
- When you are working to
lose weight, don't forget to consume a lot of water and add in some
weightlifting exercises too. Many people who try to lose weight have
problems with stretch marks and loose skin. Drinking water and lifting
weights can reduce these problems.
- Avoid skipping meals when
trying to lose weight. When you miss eating meals you are not going to
lose weight; your body will enter survival mode and hang onto every scrap
of nutrient it can instead. While you may not be feeling the hunger pangs,
do try to eat a healthy meal at least three times each day.
- It is critical to steer
clear of overeating triggers. This means you need to have control over
your environment. You should avoid any contact with trigger foods in your
home, your car or at work. The chances of you eating these foods are
greater when you are near them, even when you aren't hungry.
- Eat your supper in late
afternoon or early evening. When you eat earlier, your metabolism has more
time to work off the calories. Studies have proven that, in the evening,
your metabolism slows down considerably. By finishing your dinner early in
the evening, you are giving your body more time to burn the food off.
- Try putting exercise in
your daily routine when you try to lose weight. Strength training or
aerobic exercise is easy to add into your daily activities regardless of
how busy of a schedule you may have. Use the counter in your kitchen to do
dips or push ups when you are cooking.
- Develop healthy habits to
succeed at losing weight. You have a better chance of sticking to your
diet by focusing on positive changes. Rather than trying to avoid stopping
by your favorite candy store, start a new habit of stopping at a place
that serves fresh fruit. Replacing an existing habit with a new one is
easier than breaking the habit altogether.
- Tighten your back and
stomach muscles, holding this position as long as you can. If you notice
your posture reverting back to normal, just fix it again. This will help
your posture and improve your overall tone - even your gluteus maximums.
- It is acceptable not to
finish your plate. Growing up, we were always told to finish everything on
our plate. This childhood belief has led many adults into unhealthy weight
gain. Taking what you do not eat home with you is a great idea to enjoy
your meal again the next day. If you are unsure of what makes up a
portion, consider purchasing a small kitchen scale for the purpose of measuring
portions. Pay attention to what you eat and stop as soon as you feel full.
- Pause and take a break
during meals. Our bodies sometimes get confused and don't know when we are
full. Get in a habit of stopping halfway through a meal. Stop for a minute
and think about how hungry you actually are. Use this information to
decide whether you need to eat more and how much you want to eat.
- Do not eat three large
meals every day. You can easily take in too many calories, resulting in
more difficult weight loss. Eat five or six small meals instead, and your
weight loss will be more likely. Keep your meals limited to no more than
- Whipped butter is a great
butter substitute. A lot of people do not wish to avoid butter or use
butter substitutes. These people prefer how butter tastes. To lose weight
thankfully you will not have to drop butter entirely from your diet. All
you have to do is replace it with a whipped butter. It contains half the
calories of regular butter.
- Remember to take note of
the foods that you consume when you're engaged in a weight loss program.
Research has proven that those dieters who track everything they are
eating tend to lose more weight than those who do not. They have been
shown to lose about twice as much weight when compared to those that don't
keep track of what they eat.
- Dress up fruits and
vegetables with healthy sauces and dips. Try dipping melons and bananas in
natural applesauce, and use some healthy toppings on your raw vegetables
to make them taste better and help you reach your weight loss goals.
- Try eating green veggies,
they are super foods. Green vegetables are filled with fibers, vitamins,
minerals and nutrients. Broccoli, green beans, spinach and kale are a few
examples of the healthiest green veggies. You will see the weight loss you
want if you incorporate these foods into your diet.
- Write down the healthy
items you want to purchase prior to visiting the supermarket, and make a
commitment to steer clear of any other items. It may also be helpful to
limit the amount of time you shop for groceries. This will keep you from
browsing and being tempted to purchase fatty foods.
- Enlist the assistance of
your pets when working out. Most types of pets can be very useful weight
loss motivators. You can walk, jog, or just play with your pet. Not only
will you and your companion have fun, but you will be helping yourself
eliminate excess body fat from your body.
- Start eating chili pepper
sauce. These spicy peppers are highly flavorful, and they also give your
metabolism a jump-start. As a result, your body will be able to burn more
calories. Chili pepper can be used on many foods, including poultry dishes
and eggs. This is a great way to add new flavors to your diet.
- Record every bite you eat
and all of your exercise routines. People who keep track of what they eat
will help them lose weight. You can lose double the amount of a lazy
dieter just by paying attention and being careful.
- Try to stay positive when
you are trying to lose weight. When you look at your diet and exercise
programs as permanent lifestyle changes, it will be easier for you to
continue to stay motivated. A positive attitude is great for getting you
through the difficult days.
- Treating yourself for
sticking to your diet is an important part of dieting success. Take a
night to yourself or go out with friends to get your mind off your diet
regimen. Buy clothes to display your new physique, creating both a mental
and physical reward for yourself.
- Adjust the recipes of the
food you love to eat by substituting some ingredients to reduce the
calories they contain. Cravings or hunger pains make many people forget or
stop their diets. Search out lower calorie options of the foods you love.
These can satisfy your cravings, while still keeping you on track.
- You should include a
schedule to work out in your weight loss plan. It makes sense to determine
a set time each day for completing your exercise. Be sure to jot it down
in your planner so that you do not schedule anything else during that
- If you cut back on French
fries and other fatty foods, you will see acne or oily skin improve.
According to some research, there are many benefits to eating a diet that
is high in protein and lower in fat. Your complexion will show the
negative effects of eating a high-glycemic diet.
- Depending on food as a
source of comfort can be detrimental to your weight, so you should avoid
this dependency at all costs. Working out can help you feel better when
you are down. Research has shown that exercise releases endorphins, giving
your mood a good boost while helping you lose weight.
- 'Before' and 'After'
photographs is an excellent way to visualize your weight loss progress.
This helps you get perspective about your progress even when the scale
says you haven't lost any weight. You can also show your progress by
sharing your pictures with friends.
- Think of "#1" as
the ideal number for weight loss. If you set a rule for yourself that you
are allowed ONE small treat a day, even a high-calorie one, you are much
more likely to stay on your weight loss path and not feel deprived.
Keeping your taste for something sweet satisfied is easily done with just
one snack size candy bar or one small cookie.
- Try taking a walk prior to
eating dinner. If you do this, you will burn some extra calories right
before dinner. You will also notice that you will feel full, even though
you eat less. This does not only apply to people who are already semi-fit.
This also works for people who are very overweight.
- If your children are
overweight, be sure they get plenty of sleep every night. Children grow
the most as they sleep, which is when they also burn a large amount of
calories. On average, a child needs to sleep eight hours nightly. Teach
your children about how sleep helps their bodies grow and why sleep is
- Keep yourself hydrated with
icy-cold water. Your body cools down as the ice-cold water enters makes
its way through your system. In order to remedy the situation and bring
its temperature back up, your body begins to burn off stored fat. Drink
iced water instead of unhealthy drinks like sodas.
- Your fork is not a shovel.
When you eat do not take too much food into your mouth at one time. It is
very likely that you will consume more food if you eat quickly, as your
stomach does not have a chance to signal you that it is full. If you just
keep these tips in mind, weight loss is a snap.
- A vacation does not mean a
free pass to eat what you want. Take along your own healthy snacks.
Walking a lot can help you burn calories while you see new things and save
money on cabs. You might be tempted to say "Forget all of this. After
all, vacations are about having fun. ". but, you will be more
successful if you keep up with your diet all the time though.
- You may want to hire a
professional to help you learn to eat properly. There are many
professional services that can help with weekly recipes, advice, regular
guidance, and shopping lists. This prevents you from getting bogged down
with little details and helps you focus on the big picture.
- Workout while you are on
the phone. Do not sit down when you are having a phone conversation; walk
around when doing it. It is not necessary to do anything strenuous. Just
get your body moving, and you'd be surprised at how much those calories
will add up.
- A large part of losing
weight is knowing how to document caloric intake for the day. You need to
figure out how many calories you need every day. Then record the calories
you are consuming in each meal. Ensure that your calories are equally
divided throughout your day to ensure you do not go over your caloric
- Working out can help you
lose weight. Sex has shown to lessen a persons cravings for harmful types
of food. Additionally, it is a fun way to burn up some calories. In fact,
they say sex is good for losing about 150 calories every half hour if done
- Develop a consistent eating
pattern. It has been proven that most people enjoy knowing when their next
meal is and are less likely to search for other food when they know their
schedule. Therefore it is important to set a meal time and stick to it.
- Exercise between three or
four times per week for maximum results. Set yourself a schedule that
works for you. If working out in the morning before work is your best
option, do that. If working out in the evening after work is best, workout
then. Make it your goal to follow through with consistency, and soon your
weight loss will be real.
- It is proven that a bowl of
cereal 5 times a week can help you to shed extra weight. When you eat
cereal, you are ingesting calcium and heart healthy fibers. Although many
cereals do not offer these types of healthful benefits, so avoid cereals
like Cap'n Crunch and Fruit Loops. Stick with healthy, low-sugar cerals.
- You can help to flatten
your tummy while sitting at your desk! The transversus abdominis is the
primary focus of abdomen workouts. Make it stronger by sucking in your
stomach and hold it while you breathe.
- A bit of vanity is not a
bad thing, especially when you are trying to lose weight. Check yourself
out in the mirror and congratulate yourself for your hard work and for the
new body that is appearing. This will help keep you on track and
- Enjoy conversation whenever
you're in a restaurant. This gives your body the time to digest your food properly.
Talk about your day, share interests and enjoy the company you're with
rather than resorting to keeping the fork in your mouth at all times.
- Watch the calories in your
beverages when you are dieting. All beverages that you drink, aside from
water, contains some calories. All those calories add up from beverages
like colas, beer, sweet tea, coffee drinks and more. Keep track of these
calories and include them in your daily allotted count.
- If you love pizza, there is
an easy way to cut your calories if you want to eat it. Simply blot your
pizza with a napkin or paper towel; doing so will soak up all the extra
- For optimal results, you
should try to view weight loss as part of a healthy lifestyle change. This
holistic mindset is far more beneficial than looking at it as a chance to
slim down quickly. If you're able to change the bad habits that you often
do, the chances of achieving weight loss will be higher.
- Eating fewer fatty foods
can not only help you lose weight, but also address oily skin and pimples.
Many studies show that eating lots of protein and little fat is good for
your health. Your skin is designed to work with a certain amount of oil.
Eating high-glycemic foods causes your skin to secrete more oil, which can
damage your complexion.
- Gradually decrease the
amount of food you eat at each sitting throughout the day. If you usually
have a small sandwich for lunch, try it for dinner instead. It will be
easier to burn off the calories of the larger meal, as most of us are more
physically active during the day.
- Plan out your meals early
in the week so you know you are eating healthy and so you do not spend as
much on groceries. By knowing what you're eating in advice, you can
prepare the items that you need, which helps make preparing your meals
- Don't keep junk food and
other things you are avoiding in your house. Just by making the simple
choice to leave the junk food outside the home, you will not need to
constantly face temptation. Rather than having unhealthy items, keep healthy
food choices easily accessible to grab for a quick snack. For example,
prepare a nice veggie arrangement to have in the fridge or stock whole
grain crackers to munch on.
- Tell everyone you know
about your choice to lose weight. Maybe writing a blog about this can help
you out. This can aid in your goals because by not wanting to let your
audience down, you are more likely to follow through with your plans.
- If the first exercise and
diet plan is not working as quickly as you had hoped, do not allow yourself
to become discouraged. Allow some time for you to measure whether or not a
plan is working. You don't need to be hard on yourself or give up.
- Take a hike outside. You
will commune with nature while burning lots of calories. The more
challenging you make the hike, the higher the calorie burn.
- Try to reduce your stress.
When you're too stressed you will be too tempted to consume foods that
aren't good for you. It can be easier to concentrate on weight loss goals
and stay vigilant if your life is free from stress.
- Pick one day a week or
month to cook a large batch of meals, then freeze individual portions.
When your freezer is loaded with nutritious, healthy meal options, you
will be less likely to waste your money--and your diet efforts--on fast food
or carry-out. Bulk cooking also saves you lots of money because you end up
buying everything in bulk then using it all up. This prevents the food
- Be aware of things that are
advertised as low in calories or fat when you're looking to lose weight.
These products are often smaller sized, more expensive versions of the
same product in a larger container, and are often full of
- Once you have had your
breakfast, try to stick to water as your beverage of choice for the rest of
the day. Nothing is healthier for you than water as it provides no
calories, fats or sugars and is not counterproductive to your weight loss
efforts like other things you could be reaching for. If you only drink
water after your breakfast, you will be on your way to losing unwanted
- Eliminate alcohol from your
life. A drink here and there is okay, but too much can make it especially
difficult to drop the pounds. Alcoholic beverages are usually loaded with
empty calories. If you're going to drink, try a low calorie version of the
- Choose chunkier, more
filling soups. You should never drink your calories. Thick soups which
contain vegetables and beans will help you feel full quicker.
- If you feel hungry, wait 15
minutes before eating. Sometimes you may feel like eating when actually
your body is really dehydrated or you are bored. When this happens, take a
walk or drink some water. If you are still wanting to eat, do so.
- Make sure that you eat
different types of foods and don't eliminate any from your diet. By
removing the things you love from your pantry, you may find cravings hit
you harder and more often. Consequently, it will be more difficult to
stick to your diet. You'll end up eating too much of it in the long run.
- Find out what your ideal
weight really is. Use the Internet to look up your ideal body weight based
on your height and your body type. This number may not be what you have
always thought, but stay true to it if you want to succeed. This
information can assist you in setting healthy and reasonable goals.
- Do not automatically reach
for foods that are labelled as 'low-fat' or 'reduced calorie'. These
products are often smaller sized, more expensive versions of the same
product in a larger container, and are often full of "empty"
- You don't have to sacrifice
taste when it comes to losing weight. Traditionally, weight-loss meals
have skimped on flavor and sugar. Now you can incorporate sweeteners and
preservatives to make your meals more appealing. If you'd like to lose
weight without giving up on your favorite foods, this is definitely the
option for you.
- Find things to enjoy other
than food. Most people enjoy cooking and eating. That's not a problem.
Much fun can be had with food. Just make sure there are things you enjoy
as much if not more. Try looking for a hobby that helps you stay active.
- A great way to lose weight
is to keep yourself active so you do not think about food as much. When we
sit idly, our minds often wander to foods, which we then crave because we
have nothing better to do. Staying busy will keep you away from this kind
- Drink lots of water
throughout the day. Experts recommend at least eight glasses every day to
stay well hydrated. You'll want more water when the weather is hotter.
Staying hydrated will keep you systems working and help you feel full,
making it less likely that you will overeat.
- Give yourself a reward
every now and then. When dieting, if you hit a set milestone, reward
yourself with a piece of candy or an alcoholic beverage. Doing this
doesn't mean you've fallen off the wagon. It simply means that you know
you're doing a good job with your weight loss plan. Do not look for
rewards constantly, however. Your diet should be a new way of life, not
something that you feel is a punishment.
Getting rid of
some excess pounds can be difficult, but if you use the advice from this report
it will not be too bad. Your goals will become a reality if you use these tips.
Much of successful weight loss is the result of positive thinking and keeping
an image of the new you.