WEIGHT LOSS BEGINNING WITH WHAT YOU DRINKFirst 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.
#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
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.
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.
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
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
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.
#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
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
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.
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.
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
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.
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
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.
#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.
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
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.
If you decide to increase the length of your workouts, do so gradually.
The same is true for the intensity of your workouts.
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
(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.
#70: Quit smoking. Smoking does not contribute to your weight exactly,
but it does lead to erratic eating behaviors and increases caffeine
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
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.
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.
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
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
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
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
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.
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.
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.
#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
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 BurnedAerobics 200-250 Stationary Bicycling
250-300Actual Bicycling 300-400Running at 5-6 mph 300-350Stairclimber
200-250Swimming Laps 350Brisk Walking 150-180Weeding and Cultivating
Your Garden 130-200 Sex (Yes, sex can be exercise too) 50-60Basketball –
shooting baskets to playing a game 130-250Golf – carrying clubs, no
cart 166 Golf – carrying clubs, based on 2 hours of play instead of 20
minutes 1000Snorkeling 150-200Water Skiing 180-200Ice Skating – general
200-250Cross Country Skiing, 2.5 mph, light effort 200-250General Skiing
200-250Scuba Diving 200-250Whitewater rafting, kayaking or canoeing
150-200Flag or Touch Football 250-300Horseback Riding – Trotting
200-250Martial Arts 300-350Racquetball 200-250Volleyball – 6 to 9 person
team 90-120Volleyball – Beach 25-300Tennis – singles 250-300Tai 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 go to iVillage.com
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
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