This guide is dedicated to providing you with healthy
and practical weight loss & diet tips that will assist you in your quest
to lose weight safely & naturally, and keep it off!
You won't find any fancy diets or tricks here, just
plain, simple common sense advice. Education is the key to weight loss
success and it starts right here. Make adjustments to fit your
individual needs as you begin seeing results. Once you learn how your
body uses food and how to balance your food intake, you're well on your
way. The weight loss potential, however, is limited only by your own
drive and determination.
About 3,500 calories equals one pound of weight. So,
if you take in approximately 3,500 calories less or burn that amount
during physical activity and exercise, you will lose one pound.
Weight loss is a balancing act of reducing calories
without lowering your metabolism. Find your threshold. If you want to
lose weight, you will need to create a calorie deficit. You can best do
this by reducing your calorie intake and increasing calorie expenditure.
Doing both of these things at the same time is ideal and will give you
more success. You can begin slowly with one or the other but eventually
you will hit a plateau and will have to add the one you're skipping.
Is this difficult? It's not if you understand how it
works. Slowly reducing your calorie intake by eliminating foods high in
calories and fat, you'll begin seeing results. You will be surprised how
eliminating just one soda or sweet food a day results in weight loss.
Now imagine combining this with weight loss tips and exercise such as
walking, weight training, or aerobics. Not only will you be healthier,
you'll need new clothes!
Slower weight loss means it will be easier to keep it
off. Crash diets aren't healthy and are only a quick-fix. A practical
goal is a 1-2 lbs a week, but you need to check with your doctor to see
if this is reasonable for you.
It's a good idea to step on the scale and take your
body measurements before you begin. You may lose inches before pounds if
you begin exercising and you'll need to know that you're still losing;
even if the scale doesn't initially reflect lost pounds. Start with our
weight loss tips and you're one step closer to a more confident, slimmer
There is no shortcut or quick-fix to losing
weight. Get started and find out what works for you. Doing nothing
will get you nowhere.
Losing weight greatly reduces your risk of
diabetes; a very serious condition that also increases your risk of
stroke and heart disease.
Do not view food as your enemy. Having a healthy
attitude towards it will help change your eating habits.
Identify which foods represent your weak spots.
Some people call them "trigger foods." Eliminate some of them
completely and reduce your intake of others.
Plan to feel some hunger, it's part of it, and
it's okay. You can actually stop eating while still feeling hungry.
As your body adjusts, it will become satisfied more easily.
Get accustomed to reading food labels. This is
necessary and very educational.
Try five small meals a day instead of three
larger ones. This may keep your metabolism from slowing down and
help satisfy your desire to eat.
Swap foods. Get the lower calorie and fat version
of your favorite foods but read the labels and compare to make sure
the claims are not misleading.
Mayonnaise and salad dressing are packed with
calories and fat. Get the versions with reduced or no fat before you
cut anything else. Same with margarine. If you don't like the
reduced versions, find substitures.
Don't crash diet and don't go on very low-calorie
diets. A life long change means simply reducing your calorie intake.
Try prepackaged weight-loss meals such as Lean
Cuisine and Weight Watchers. They're a great way to eat healthy and
Use a smaller plate. It will take less food to
clean your plate.
Slowly make your portions smaller and cut your
food into small pieces.
Limit your salt intake. Consider a salt
substitute for a lifetime change and develop a taste for little or
Add salt-free seasoning to bland meals. Pepper
adds pizzazz and Mrs. Dash comes in a large variety of flavors.
Reduced fat parmesan cheese is a great add-on to
prepackaged meals and soups.
Drink water to keep your body hydrated. Your body
needs water to help eliminate fat.
Add water to your meals to increase content and
give you a fuller feeling.
Expect a larger grocery bill as you buy healthier
foods. It's worth it.
Fast fad Diets? Nope. You need to implement a
life long change in your eating habits and physical activity.
You can still eat meat, just invest in the leaner
versions. Trim away visible fat before cooking.
Get no-stick cooking spray and forget using oil
Dietary fiber makes you feel full, helps
elimination, and is is good for your digestive system.
Take a multi-vitamin daily.
Always have some fruit on hand for a quick snack.
Drain your meat and flush with hot water in a
strainer after cooking to eliminate excessive fat.
Steam, broil and bake before frying.
Let your homemade soup sit in the fridge and
spoon off the fat that collects at the top.
Don't eat while you're watching TV or reading.
Better yet, eat at the kitchen table.
Chew your food slowly and quit eating before
you're completely full. Studies show it takes 20 minutes for your
brain to realize your stomach is full. If, after that time period,
you're still hungry, eat more. Chances are, you won't.
Diet sodas? Some claim they only increase your
appetite but everybody is different. They can help in situations
where you just have to have a soda. The jury's still out on many
artificial sweeteners so it's probably best to take a cautious
Limit your alcohol intake.
Avoid Ramen soup. It's cheap, but packed with
calories and sodium.
Don't deprive yourself of that favorite food.
Just eat it in moderation.
Drink a glass of water with your meals but avoid
"washing" down your food.
Surf the Internet for weight-loss support groups.
If you mess up, don't think that you've ruined
the entire day. This will lead to more overeating. Accept your
mistake and get back on track the same day.
As soon as you reach a weight loss plateau,
accept it and make the changes necessary to get you back on track.
Create a weight loss journal and log in
everything you eat. Your calorie intake might be much higher than
Make an effort every day to cut unhealthy foods
from your diet. It doesn't have to be a lot, but you'll see results
by doing this.
Get proper sleep. Sometimes when you think you're
hungry, you're just tired. In the daytime, take a short nap if
possible when you feel the need to binge.
There are two ways you may feel when trying to
lose weight. Hunger, or guilt from overeating. If you eat in
moderation, you can reduce the hunger and eliminate the guilt . It's
a much better feeling.
The last place you gain weight is probably the
first place it will come off.