100 Weight Loss Tips
Helpful advice to get
you started
100 Weight Loss Tips
The Essential Keto Cookbook (Physical) - Free - download
100 Weight Loss Tips-There was also a time when the thought of
losing weight didn't even occur in our society, people ate what mom cooked for
dinner and they went to work. The
difference in that society and today's society is that work was not behind a
computer screen, but on their feet in the fields or on a warehouse floor. People worked physically because that was the
only way to work, in fact, that's why it was called work! It was often during this time that people
could eat anything they wanted because they were burning much more calories
than what they consumed.
But, like all good things, that too has
passed and the technology of today's world has left us in one condition – an
overweight one. Our life styles have
changed so drastically and our comforts have increased tenfold. As they say, every rose has its thorn and for
our society our desire to have comfortable lives and to work less has begun to
show around the waistline.
The bad thing about all of this is the more
weight you gain, the more dangerous it becomes.
Extra weight spells illness, whether it is in the form of diabetes or a
heart condition, it's bound to show up if you don't do something about it. You have to be proactive in weight gain and
you have to work it off until it gets to a point where you no longer have
control. It's not necessarily about
being toned and sculpted, but at a weight that is not life threatening. You can work on the abs later, right now you
just need to shed some extra body fat. As society realizes what is happening
and that we are overweight as a whole, people are trying to play catch up and
work from behind. They are trying to lose
weight and live a healthier lifestyle.
This eBook is your guide to losing that
first ten pounds that we all struggle with.
It's amazing what little changes in your life can add up to you losing
ten pounds and they all revolve around eating right and getting your body
moving.
Weight loss beginning with
what you drink
First and foremost, people don't realize
that what they drink is the first step in losing that first 10 pounds. In fact, most people don't know that when
they feel hungry, they may actually be dehydrated and they are really thirsty,
not hungry. Water is remarkable as
well. Over 66% of your body weight is
nothing but water. This is also why
water plays an important role in weight control. So tip #1
is:
Drink plenty of water. It is recommended that you drink 8 glasses
per day, but that may take you some time to work up to. Your body needs a whole lot of water. Water doesn't just flush all the toxins out
of your body, but it makes you feel better and healthier. When you drink a lot of water you just begin
to feel fit and this is the motivation you need to lose weight.
The best thing about water is you can drink
as much as you want because it has no calories at all. When you're drinking a lot of water, you eat
less as well because you won't feel as though you are starving to death. Remember, if you feel hungry, try drinking a
glass of water first and you'll realize you were probably just dehydrated and
not hungry at all.
The whole 8 glasses a day rule is really
something you should strive for. The
best way to do this and to measure your water intake is to buy a jug from the
drug store or grocery store that is designed to hold exactly 8 glasses of
water. These are great weight loss tools
because you can fill them up, freeze them and as it melts throughout the day
you have fresh and cold water. Or, if
you don't mind your water room temperature you can drink it that way as well. All that matters is that you're getting in
the water your body needs.
Tip #2: Start off your day with a fresh, clean glass of water. As soon as you get up in the morning, drink
one down. This will help your body to
get going because it won't be fighting through dehydration. Also, after you drink a glass of water you won't
need to eat such a large breakfast. A
glass of water wakes up all the digestive juices in your body and gets it well
lubricated. You can always have your
morning coffee or tea, but be sure to have a glass of water afterwards. Caffeine dehydrates you and you want to ward
off dehydration.
Tip #3: Drink a glass of water before you sit down to eat. Water will naturally make you feel fuller so
you don't have to eat as much food.
Tip #4: Have a glass of water while you eat as well. Take a drink after each bite and you will
feel full more quickly so you can leave the table feeling satisfied without
feeling bloated. Drinking water while
you eat will also help your food to settle more quickly, which also helps you
to feel full faster.
Tip #5: Do your best to stay away from soda. All sodas are sweetened with lots of
sugar. The more you can cut out of your
diet the better. Also, diet soda is
still soda. It may not have as much
sugar, but it has other chemicals and components that are not good for your
body either. If you drink a soda,
counteract it with a glass of water.
Remember, caffeine dehydrates you as well. Decaffeinated sodas still have caffeine in
small amounts as well and just as much sugar, so they are not much healthier
either.
Tip #6: Fruit juice isn't as healthy as most people think either. Juice actually has a lot of sugar in it as
well. If you are craving a glass of
juice, drink fresh fruit juice instead of juice that has artificial flavors and
coloring. It is even better if you can
make your own fruit juice. Just be sure not to add too much sugar which adds to
the calories. Instead of drink fruit juice, eat more fruit. Fruit provides your body with much needed
fiber as well as vitamins.
Tip #7: Go easy on the tea and coffee.
They are pretty much harmless if you don't add a lot of cream and sugar
to them. It is the cream and sugar that
becomes fattening. Think of it this way,
when you have a cup of coffee or tea with cream and two cubes of sugar, you are
essentially eating a piece of chocolate cake every time. Now think of how many pieces of cake you are
eating when you have a Venti Starbucks Latte – yikes.
Tip #8: If you must have your tea and coffee, try to drink it black. Black tea or coffee actually has health
benefits to it as long as you counteract the caffeine in your body with a nice
big glass of water. Caffeine is also not
good for you because it affects functions in your body, like your metabolism.
Another type of tea that you can drink
freely is green tea. Green tea has been
used as a medicine in China
for over 4,000 years. It aids the
digestive system and can help ease an overly full stomach and it has been
linked to a reduction in cancer risk.
Tip #9: If you can say no to alcohol, then that is best. Alcohol beverages are not exactly good for
you, although a glass of red wine does have heart benefits, most are just
fattening. Beer is especially
fattening. Cocktails are fattening
depending on what they are made of. For
instance, whiskey and Coke. The whiskey
may not be fattening, but the Coke definitely is. Plus, after a few drinks most people get the
munchies and when you're feeling a little inebriated and hungry you won't be
able to make rational decisions regarding your diet and it's usually late at night, just before you pass out from a
night of drinking, that you overeat. The
overall combination is just not a good one.
Tip #10: If you must have alcohol, try dry wine. Dry wine is better than your sweet wines,
because sweet wines have more sugar! Dry
wines have sugar, but most of it has been fermented away into alcohol and from
a weight gaining perspective, dry is better.
Tip #11: Another word on coffee, that is not necessarily bad, but more
interesting than anything. Some people
have reported that when they drank black coffee before exercising, they lost
more weight. There's no scientific proof
to back this, but nutritionists believe it may be caused by the body being
forced to depend on fat for fuel. Hey,
it's worth trying if you can stand black coffee. Just remember to drink plenty of water during
your exercise!
Tip #12: Avoid drinking excessive amounts of coffee, as it desensitizes your
body to the natural fat burning effects that caffeine has. One or two cups (if the day's really slow to
get started) max.
eating well and losing the
pounds
Okay, when most people think about losing
weight and eating, they think about dieting.
Well, unfortunately, all of the fad diets out there tend to cause people
to gain weight. Why? Because they starve them to death and the
person eventually breaks down and eats everything in sight because they are so
darn hungry. They also deprive them of
the foods that they love. This is not a
way to lose weight, nor is it a way to live. You only cause yourself stress,
which actually causes you to gain weight!
So, in eating right there a few tips that
you can follow each and every day and they're not going to deprive you of the
foods that you love, but treat those foods as luxury items so you enjoy them
that much more.
Tip #13: Eat fresh fruit and vegetables that have high water content. These are foods like tomatoes, watermelons,
cantaloupe, kiwi, grapes – you get the idea.
All of those fresh and flavorful juicy fruits and veggies are good for
you. These items contain about 90 to 95%
water, so you can eat a lot of these and they will fill you up without adding
on the pounds.
Tip #14: Eat fresh fruit instead of processed fruit. Anything that is processed as more
sugar. Processed and canned fruits also
do not have as much fiber as fresh fruits.
Tip #15: Increase your fiber intake as much as you can. This usually means eating more fruits and
veggies.
Tip #16: Veggies are your friends when it comes to shedding pounds. There are tons of options here and you may
even want to try some you haven't had in the past. The leafy green varieties are the best and you
always want to work in a salad when you can.
Salads are packed with nutrients as long as you don't pour too much
dressing on and load them with too much cheese.
The leafy greens also have a lot of natural water.
Tip #17: Be intelligent about what you eat.
Don't eat just to eat. Animals
eat on instinct; people eat when they know their body really needs it. Don't be an impulse eater.
Tip #18: Watch everything you consume from the food itself to what you top
it with. Garnishments and condiments can
sabotage a healthy meal because they are typically high in fat.
Tip #19: Get a handle on the sweet tooth.
This doesn't mean you can't have your sweets; just don't eat them as a
meal. Always remember that these sweets
end up adding to an area that you don't want them to add to. Don't deprive
yourself either though, because then you'll eat twice as many as you should.
Tip #20: Set meal times and stick to them.
Try to have your meals at specific times and eat them at that time. An eating pattern will help you to control
what you eat and when you eat it. Also,
it really is better to have 5 small meals a day rather than just one or two
huge meals. Just eating once a day makes
your body feel as though it is starving, which packs on fat instead of using it
as fuel. Also, don't wait until your starving to eat. This only makes you overeat until you're
stuffed.
Tip #21: Eat only when you are hungry.
Be sure to drink a glass of water first to determine if you really are
hungry or if you are really thirsty.
Many people have the tendency to eat when they see food. It doesn't mean they are hungry; they just
want to eat it. Don't eat anything
you're offered unless you really are hungry.
If you feel you must eat it out of being polite, just nibble, don't have
a meal.
Tip #22: Try not to snack between meals, but if you must have a snack make
sure it is a healthy one. If you travel
a lot try to find healthy snacks and not junk food.
Tip #23: Veggies make great snacks.
They can get you through the hunger pangs if you are having them. Carrots are great because they satisfy hunger
and they are packed with nutrients.
Tip #24: Counting calories is a good idea for those must have food
items. If it is a packaged food item,
then it will have the calories on the packaging. Be sure to pay attention to serving sizes in
terms of calories as well. An Otis
Spunkmeyer muffin is intended to be two servings, so you have to double the
calories listed. This is where food
producers get tricky and you can't fall in their trap.
Tip #25: Work off the extra calories by the end of the week. If you feel you have splurged too much this
week, be sure to get to the gym or go walking a little longer to work off those
extra calories you have consumed.
Tip #26: Stay away from all things
fried. If it is breaded, it is better
that it is baked. Fried foods are
immersed in fat and oil. Even after the
excess has oil has been drained away, there is still oil absorbed into the food
item itself.
Tip #27: Don't skip meals. You should
have, at the very least, three meals a day, but preferably five small meals.
This will keep you from getting hungry during the day and overeating out of
starvation.
Tip #28: Just like fruits, fresh vegetables are better than those that are
canned. It is even better if you can eat
your veggies raw. When you cook them,
you cook away the nutrients. If you must
cook them, try to boil them to the point that there is still some crispness to
them. Also, don't soak them in butter. If you can buy organic and pesticide free
veggies, that is even better.
Tip #29: Don't eat more than one egg per day. It is best if you can reduce your egg intake
to three a week.
Tip #30: Chocolates should be treated as luxury items. Buy the good stuff and only eat them every
once in awhile. If you really savor each
morsel, you'll experience that much more joy in eating them and they will taste
even better.
Tip #31: Eat foods from all of the food groups each day. This is a great way to ensure you are getting
all the nutrients your body needs and it helps to ward off any diet deficiencies. Also, don't eat the same foods all the
time. Experiment so that you don't get
bored with same old diet.
Tip #32: Try to eat breakfast within an hour of waking up. This is the best way to give your body the
jump start it needs. Don't wait until
you are really hungry. Breakfast is
important, but you don't need to stuff yourself. The idea is that you're breaking the fast
from not easting all night.
Tip #33: Your diet should include all aspects of the food groups including
carbohydrates. In fact, your diet needs
to be about 50-55% carbs. Carbs are a
great source of energy. Those diets that
prohibit carbohydrates are actually harming you and only making you crave them
that much more. Your diet should cause
you to be deficient in anything.
Tip #34: Proteins should make up only 25-30% of your diet. Far too much emphasis is put on meat as the
main part of your meal. In actuality, it
should be considered more of a side dish rather than the main course.
Tip #35: Fats should make up 15-20% of your meal. This is really all the fat your body
needs. A lot of this is going to be in
your diet in the form of cream, sugar and the like.
Tip #36: Eat more white meat than red meat.
White meat includes chicken, fish and some other fowl. Red meat includes beef and pork.
Tip #37: Try to go as vegetarian as you can.
This really is a healthier lifestyle, even if you can't cut meat out
completely. The more fruits and veggies
you can eat the better. The more meat
you cut out, the more fat you can cut out of your diet as well. However, protein is important, so be certain
that your option allows you to maintain good protein levels.
Tip #38: White bread is good, but high fiber multigrain breads are much
better. These breads are another way to
add more fiber to your diet and they also have a good protein level.
Tip #39: Pork does not assist in weight loss in any way. The less pork you
eat, the better off you will be when trying to lose weight. Pork has a high fat content and includes food
items such as bacon, ham and sausage.
Tip #40: Limit your sugar intake as much as possible. If you must have sweetener in your coffee and
tea, try to find an artificial sweetener that you don't mind the taste of. However, these things are not all that
healthy either and should be limited as well.
Tip #41: Try grazing five to six times a day. These are those small meals we discussed
earlier. Some people lose weight better
when they never feel hungry and grazing on healthy food items can do this for
you. Plus, it keeps your metabolism
working, which will burn fat naturally.
Tip #42: Don't worry about cheating, but don't cheat for a meal. Eat sweets and your favorite cheat food for
the flavor only. If you want dessert
after dinner, share one with the whole family.
You'll get the flavor, but not the pounds.
Tip #43: Watch your fat intake. Each
fat gram is 9 calories. If you know your
total calories then you can figure the amount of fat in those items.
Tip #44: Take it easy on the salt and try to cut what you use in half. Salt is one of the main causes of obesity.
Lose weight by changing
how you cook
Here are a few tips that will help you to
lose those first ten pounds by simply changing how you prepare your food. How food is cooked has just as much to do
with how healthy it is or is not.
Tip #45: Instead of frying in oil or fat, try baking those items
instead. Baking does not require all the
fat and oil that frying requires and your food is not soaking in those
substances while it cooks.
Tip #46: Use non-stick frying pan spray so you don't use oil. Also, pans that are non-stick don't require
as much, if any oil.
Tip #47: Boil vegetables instead of cooking them. You can also steam them, as this is probably
the healthiest way to eat foods like cabbages, cauliflower, broccoli and
carrots.
Tip #48: Be leery of no fat and low fat food items. There are many of these food items on the
market, but they are not exactly healthy.
Many of these food items use some sort of chemical or carbohydrate to
sweeten them so that they taste better.
However, the body turns these chemicals and carbohydrates into sugar in
the body, which means they are still getting turned into fat.
Tip #49: Don't fall victim to crash diets.
These are bad for you and do more harm than good in the long run. The short term results are typically that you
will lose a few pounds, but once you give them up then everything comes back
and your weight is worse the second time around. You cannot survive on a crash diet and you
eventually get to a point where you have to give it up.
Tip #50: Chew your food at least 8 to 12 times whether it is liquid food,
sweets or ice cream. This adds saliva to
the food that digests the sugar. When food isn't eaten properly and is just
swallowed, you fill your stomach with food that isn't ready to be digested and
it then does not yield the health benefits that you need.
Tip #51: When you are cooking with oil, use a good Extra Virgin Olive
Oil. It is more expensive than vegetable
oil, but the health benefits are much better and it is worth the cost. Olive oil has been associated with a reduced
risk in coronary heart disease and helps to increase the elasticity of the
arterial walls which reduces the chance for heart attack and stroke.
Exercising to lose weight
There are two things that you must do to
lose weight and one of those we have already covered pretty extensively and
that is to eat right and fill your body with good, clean water. The other thing you have to do is get your
body moving. You don't have to purchase
a gym membership to get exercise. In
fact, there are several things you can do on a daily basis that will help to
kick start your body into losing weight and there are several exercises you can
do on your own to lose weight.
Tip #52: When you begin working out, whether at home or in a gym, don't be
discouraged if you don't see results right away. It takes more than a week to get your body into
shape and to begin making progress. Many
people make the mistake of believing that their exercising isn't working when
it just takes a little bit of time.
If you push your body too much when you
first get started exercising you can end up with injuries. Your bones, joints and ligaments are not
prepared for the exertion you are putting on them. Don't think that if you really push yourself
hard for a few workouts that you'll lose money, unfortunately the body doesn't
work this way. Slow and steady wins the race when it comes to exercising.
Tip #53: Check your weight when you start exercising, but don't use it as a
guide to how much weight you are losing.
Your weight fluctuates throughout the day. If you check your weight every day, you may
only end up getting discouraged.
Tip #54: The best way to know if you're losing weight is by the fit of your
clothes. If you start to feel as though
you're floating in your clothes then you know you're eating and exercising is
doing you some good. Another way to know
if you're losing weight is if you can begin moving where you usually buckle
your belt, of course tighter is better.
Tip #55: When you periodically check
your weight and the fit of your clothes, reward yourself. Buy yourself some new running shoes or a new
pair of jeans. This will help to keep
you motivated as you pursue your weight loss goals.
Tip #56: Take a day off from exercising to provide your body with a chance
to rest and repair. Your body needs a
day off once a week.
Tip #57: Three days of 30 minute exercise will help you to maintain your
weight, but you need at least 4 days of 30 minute exercise to begin to lose
weight and 5 days a week is even better.
Tip #58: Collect information on exercise and easy things you can do from
your own home. There is tons of
extensive research available on exercise and you can choose what will assist
you the most to meet your weight loss goals.
Browse the Internet or pick up some books on health and exercise from
your local bookstore or library to learn more and how to burn off the desired
number of calories you are trying to burn each week.
Tip #59: Try to find an exercise buddy.
This should be someone who is as committed to exercising and losing
weight as you are. One of the advantages
of finding a committed partner is that you have someone to keep feeling
responsible to them. The knowledge that
someone is waiting on you makes it easier for you to get out of bed and go
exercise with them. You wouldn't want to
stand up your exercise buddy would you?
Tip #60: When your body tells you it has had enough, take a break. When you have worked out for a considerable
amount of time, you will start receiving signals from your body. This is particularly important when you are
just getting started in your exercise routine.
Tip #61: If you decide to increase the length of your workouts, do so
gradually. The same is true for the
intensity of your workouts.
Tip #62: Select an exercise routine that suits your lifestyle. Everybody has a different lifestyle and a
different profession. There is no set
time that you should or should not workout.
If you like to workout late before you go to bed because it is relaxing
to you then do it. If you like to
workout early in the morning because it helps you wake up then that's great
too. Some people like to workout on
their lunch break to take a break from the stress of their job or because that
is the only time they have available.
Tip #63: Don't stand around, walk
around. If you can walk around then do it. People who are pacers are actually doing
themselves a lot of good because they are constantly moving. Pacing also helps you think.
Tip #64: Don't sit if you can stand.
If you can stand comfortably, you will burn more calories doing so than
if you were to sit.
Tip #65: Don't lie down if you can sit.
Same concept as the two above.
Tip #66: The couch and the television
are anti-weight loss. If you are
inclined to become a couch potato, don't sit on it. In fact, if you have to, put a not so comfortable
chair in front of the television so you won't spend so much time in front of
it. The same is true for the computer if you're a computer junkie. Some people have a more comfortable chair in
front of their computer than they do in front of their television. (This is, of course, if you don't work from
home and need to work hours at a time in front of your computer because your
chair is very important then.)
Tip #67: If you have a job where you sit the whole time, stand up and
stretch every half hour or so. Most of
today's jobs are in front of a computer and require you to sit. If you have a job like this make it a point
to move every so often.
Tip #68: Walk around while you're on the telephone. You'll get a good workout if it is a long
conversation.
Tip #69: Use the stairs instead of the elevator or escalator. These are great conveniences, but they make
us very lazy. Also, it may be quicker to
take the stairs than to wait on an elevator to open.
Tip #70: Quit smoking. Smoking does
not contribute to your weight exactly, but it does lead to erratic eating
behaviors and increases caffeine dependence.
Tip #71: 10 minutes of cardio a day is good for most, you can get this by
other methods than running.
Tip #72: If you can't run for a physical reason, then try 15 minutes of
brisk walking to keep fit.
Tip #73: You can walk anywhere if you
have time. If work or the grocery store
is not far away, consider walking there or riding a bike. It may take you longer, but you're getting
your workout in at the same time.
Tip #74: Hide the remote control from yourself. Remote controls are also evil when it comes
to losing weight. If you didn't have a
remote, you may not even turn on the television, which means you might find
more active things to do. Get up and
change the channel if you don't have a remote or go for a walk instead of
watching TV.
Tip #75: Do your own fetching. If you
need something from the kitchen, the TV channel changed, the mail or newspaper
from the driveway, walk and get it yourself.
Adding a little walking to your day will do wonders for you.
Tip #76: Walk along or climb the escalator with it or just take the stairs.
Tip #77: Walk around during commercial breaks or do simple exercises like
crunches or bending over and touching your toes. Do anything to get your body moving more and
to keep your blood pumping.
Tip #78: Turn on some music and dance.
Again, the more you get moving the better you will feel and the more
weight you will lose.
Tip #79: If you take public transportation, get off a block before your stop
and walk the remainder of the way. This
is a good way to squeeze in a walk before and after work or on the way to
another destination.
Tip #80: Do pelvic gyrations to get your midsection in shape. Of course, you wouldn't do these with anybody
around, but they are a good step in getting your body prepared for more serious
stomach crunches. It is also good on the
back muscles and keeps you loose instead of tight.
Tip #81: Suck in your stomach when you walk.
Walk properly, but do your best to keep that stomach tucked in. You will soon begin to feel those muscles
tightening.
Tip #82: Do breathing exercises to tone your midsection. It is amazing how breathing properly and with
your entire diaphragm can actually help to tighten your abdominal muscles. Most people breathe way too shallow as it is
and oxygen is good for the brain.
Tip #83: Experiment with yoga. Yoga
is a great way to lose weight and reduce your stress levels. Yoga teaches you how to control your muscles
and gain more control of your individual muscles groups.
Tip #84: Lift weights. Strength
training burns more fat than people give it credit. When you work on building muscle, they begin
to burn fat to fuel muscles growth. Do
be aware that when you gain muscle, your scale may not be an accurate tool in
determining weight loss because muscle weighs more than fat.
Tip #85: Massage your partner. You
can exert yourself a little bit and at the same time you will be able to complement
them on the weight they have lost if they have been working out with you.
Tip #86: Take the stairs two at a time instead of one at a time. This causes you to have to exert yourself
more and increases your heart rate.
Tip #87: Take your dog on a walk.
Chances are that if you're not getting enough exercise, neither is your
pet. Or, let your dog take you on a
walk. For once in his life, let him lead
you where he wants to go and as fast as he wants to get there. It could be a good workout for the both of
you.
Tip #88: Join a dancing class. This
could be ballroom dancing where you learn dances like the tango, salsa or fox
trot. These dances are fast paced and
will get you moving. Even slow ballroom
dancing is a lot of exercise and will definitely tone your legs. Or, you can take an aerobic dance class. How
many dancers do you know that are overweight?
Tip #89: Lean against the wall so
that your face is close and then use your hands to push your body away. Do this three or four times to stretch.
Tip #90: Swim whenever you can.
Swimming is a great way to get your cardio exercise and it's low to no
impact on your joints, which is great for people who have osteoporosis or joint
problems.
Tip #91: Try playing tennis or basketball.
Playing games are a great way to get into shape. It's also more fun to workout with someone
else in a competitive atmosphere. You
will be more driven to push yourself and you'll burn more calories, just don't
overdo it.
Tip #92: Always start your workout with a warm up of about 5-10 minutes and
end with a cool down of 5-10 minutes.
Your body needs to reach a certain heart rate level before it will
respond well to the rest of the workout.
Tip #93: Don't carry your wireless phone or cell phone with you. If it rings, go walk for it. There are so many conveniences in life and we
always have everything we need at our fingertips, but this is obviously bad for
the waistline.
Tip #94: If you're standing around, stretch your legs a bit by standing up
on your toes and then gradually drop to your heals. You can also flex your buttock muscles as
well, but maybe when nobody else is looking.
Tip #95: Before going to bed, undress and stare at yourself in front of the
mirror. Take note of what areas you need
to improve on and what areas are your best assets. Taking a self-inventory can keep you
motivated in your workout endeavors.
Also, don't forget to complement yourself on any new muscle tone you may
have or other improvements you've made.
Tip #96: Don't slouch in your chair.
Try to sit up straight and erect at all times. Slouching is bad for your back and gives you
a flabby figure. Make it a point to
always sit and stand with good posture.
Tip #97: Most people would like to target their stomachs and get rid of that
area all together. Unfortunately, we
can't spot reduce. But, one thing you
can do is a breathing exercise to help tighten those stomach muscles.
Breathe in air as strong as you can and
tuck your stomach at the same time as much as you can. Hold it for a few seconds and then slowly let
it out. Don't let it out so fast that
your belly flops out. This is not good. Try to breathe like this whenever you think
about it, about 50-60 times a day is ideal.
This will help you to lose at least an inch within 20 days or so.
Tip #98: Use a chart, such as the one
below to assist you in your weight loss endeavors. This chart shows you how many calories each
of these common exercises burn, based on 20 minutes.
|
Exercise
|
Calories
Burned
|
|
Aerobics
|
200-250
|
|
Stationary
Bicycling
|
250-300
|
|
Actual
Bicycling
|
300-400
|
|
Running
at 5-6 mph
|
300-350
|
|
Stairclimber
|
200-250
|
|
Swimming
Laps
|
350
|
|
Brisk
Walking
|
150-180
|
|
Weeding
and Cultivating Your Garden
|
130-200
|
|
Sex (Yes,
sex can be exercise too)
|
50-60
|
|
Basketball
– shooting baskets to playing a game
|
130-250
|
|
Golf –
carrying clubs, no cart
|
166
|
|
Golf –
carrying clubs, based on 2 hours of play instead of 20 minutes
|
1000
|
|
Snorkeling
|
150-200
|
|
Water
Skiing
|
180-200
|
|
Ice
Skating – general
|
200-250
|
|
Cross
Country Skiing, 2.5 mph, light effort
|
200-250
|
|
General
Skiing
|
200-250
|
|
Scuba
Diving
|
200-250
|
|
Whitewater
rafting, kayaking or canoeing
|
150-200
|
|
Flag or
Touch Football
|
250-300
|
|
Horseback
Riding – Trotting
|
200-250
|
|
Martial
Arts
|
300-350
|
|
Racquetball
|
200-250
|
|
Volleyball
– 6 to 9 person team
|
90-120
|
|
Volleyball
– Beach
|
25-300
|
|
Tennis –
singles
|
250-300
|
|
Tai Chi
|
120-180
|
*Your results will depend on how much you
currently weigh as well. If you're
looking for an accurate calculation based on your body weight and details of
the exercise you are performing
From this chart you can see that walking is
a great way to get exercise. If you're
too busy to do any of the other exercises, a good walk is a good start.
Tip #99: Don't discourage yourself from exercising and eating right by
wearing clothes that don't fit. If
you're a medium, wear a medium. Wearing
the wrong types of clothes can make you appear larger than you really are. This includes workout wear as well. If you wear clothes that fit now, you get to
go shopping later for smaller clothes and you can sell your slightly worn
larger clothes in a consignment shop or you can take them to Goodwill to be
given to someone who can use them.
Getting Started
Now that you understand how to get started,
here's a little more information on losing weight and keeping it off and it all
begins with what you eat.
Fat and weight loss is such an important
aspect in our life today because we are fatter now than we have ever been. The word "weight loss programs"
will catch the attention of anybody listening in on a conversation or watching
television. In fact, that's one of the
most popular keywords searched on the Internet today.
The main reason that we are so overweight
is because of our relationship with food.
In our society, we tend to concentrate on quantity. We simply want as much as we can get instead
of the best food that we can get.
Quantity always beats out quality, when it should be exactly the
opposite of that.
Once you've decided to lose weight, it can
be difficult to determine where exactly you should get started. If you have a strong resolve to get going and
to lose weight, it is possible. You just
have to figure out how to say "no."
Everybody is different. You're not going to find another person who
has the same metabolism as you or who burns fat the same way as you. You may weigh exactly the same as a person
next to you, but if you both were to start an exercise and diet program you
both might not have the same results two weeks or even a month later, even if
you did everything the same exact way each day.
In saying this, it's important to realize that not everybody utilizes
food in the same way either. What may
cause one person to gain a pound may not do the same to another. The same is true in losing weight. If you're a married woman and you and your
husband are working out together and let's say he gives up soda and loses five
pounds from stopping his intake of soda and you don't lose one pound, that
shows you that you and your husband are not necessarily going to see the same
results, even if you're eating and exercising in the exact same way.
The bottom line is that today's society has
to work a lot harder than societies of the past. Sixty years ago women and men were thin
because they had to work. Manual labor was a requirement or you wouldn't be
able to eat. You had to go gather eggs
from the hen house if you want eggs, you had to go milk the cows for fresh milk
and you had to plow the fields to grow your vegetables. If you wanted beef, well you had to know a
little something about fattening up a calf and getting it butchered. That's the way life was back then and
technology has taken away all of this manual work. So, instead we have to watch what we eat and
we have to go make ourselves exercise.
If we don't we don't have a reason to move half the time.
It is very important to understand that you
weight loss goals are very dependent on how much you are willing to work at
it. It is the one thing in life that you
have to do manual labor to achieve if you want to see results.
Generally, people do not need to worry
about weight loss until their twenties, but with the fast food lifestyle that
we live today this is not necessarily the case anymore. Many of our children are obese because they
eat too much fast food and processed foods.
When you're grocery shopping for yourself and your family read the ingredients
of what you are eating. If you can't
pronounce it, don't eat it. Processed
foods cause us to have cravings and cravings cause us to gain weight. This is particularly important to understand
if you are ever going to be effective at losing weight and keeping it off.
Watching your diet alone is not going to
make you lose weight though. The proper
diet has to be paired with the proper amount of exercise as well. The solution is an exercise regiment that
will give your body the exercise it needs to burn fat and calories
efficiently. If you don't move, it's
like you're in hibernation and your body just packs on the pounds, particularly
around your waistline.
When you think about life in the past when
your sweat was caused by hard work and the sun, it just makes you feel good all
over. The sun beating down on your
shoulders and the strain on your muscles just makes you feel stronger all
over. There really is nothing better
than working out – outside.
But, most people have moved to the
city. The days of working on the farm
are long gone for most, however, there are a few people who still get to have
that glorious feeling of doing work and producing something that was real and
keep the pounds off while they do it.
Seriously, if you think about it, how many farm hands, cowboys and
ranchers are fat? There aren't many. Think about their lifestyles. They get up, have a cup of coffee and breakfast,
go to work, come in for lunch, go to work, come in for dinner and then go to
bed early enough to get up in the morning and do it all over again. In the meantime, they get good sun and fresh
air and consume fresh water all day long.
It truly is a healthy lifestyle.
Unfortunately, most of us work indoors, sitting down and still eat three
meals a day but have to do it so quickly you don't even get the opportunity to
taste it.
It's a fact of life that people in the city
don't get much exercise, unless you live in a city where you walk everywhere
you go. This means you have to put your
mind to it and work at it. You have to
fit fitness into your daily schedule or you're going to be overweight and
sick. That's just the way it is. Exercise is the best way to control obesity,
it is the best way to control stress, hypertension, cardio vascular disease,
and other lifestyle related illnesses.
If you can workout outside, even better.
Your body needs as much fresh air as it can get.
Consistency is the most important aspect of
any exercise program. If you have a
goal, then if you consistently work towards that goal, you'll be able to reach
it.
Getting started is usually easy for
people. They go shopping, get some
workout clothes, buy some running shoes and maybe a gym membership. Then, they go and workout pretty steadily for
a week or two.
But, as they go, they find it harder to
keep up their routine. Their lives
become more demanding and they begin to go to the gym less and less. In other words, their gym membership goes to
waste and they just stop going.
Many people choose to workout in the
evenings, but for some this routine is even harder to keep going. If you are not completely exhausted when you
get off from work, then this is a good time to go. But, if you cannot then you may need to find
a way to get there in the morning. It
will help you to get woke up and you'll be able to maintain your consistency.
There is a misconception that exercise
makes you tired, but that's not necessarily the case. It may do this to you the first few times,
but as you get fit you will find you have more energy. Couple exercise with adequate sleep, you
shouldn't have any problem getting up in the morning and getting going. Plus, you'll be energized all day long, which
will help you to make it through your workday much easier.
Even if you don't have a gym membership,
chances are that there is a sidewalk outside your house and some people may
even have access to a pool. Get up a
half hour earlier, throw on the sneakers and get to walking, running, jogging
or whatever your exercise of choice is.
If you have a four legged friend, they'll surely enjoy this time with
you as well.
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