Easy everyday tips to losing weight quickly
A couple of decades ago, 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 today’s society and that society is that work was not behind a computer screen, but on their feet in the fields or on a warehouse floor. People did physical work because that was the only way to work, in fact, that’s why it was called WORK! It was during this time around that people ate anything they wanted because they were burning much more calories than what they consumed.
However, like all good things, that too has passed and the technology of today’s world has left us in one condition– an obese one. Our life styles have changed so drastically and our comforts have increased significantly. Like 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 aspect of this is the more weight you gain, the more harmful it becomes. Extra weight spells health problem, 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 need to be proactive in weight gain and you have to work it off until it reaches a point where you no longer have control. It’s not always about being toned and sculpted, but at a weight that is not life threatening. You can work on the abs later on; right now, you simply need to shed some extra body fat. As society recognizes what is happening, and that we are overweight as a whole, people are trying to play catch up and work from behind and People are trying to lose weight and live a healthier lifestyle.
It’s amazing what little adjustments in your life can add up to you losing ten extra pounds and they all revolve around eating right and get your body moving.
BEGINNING WITH WHAT YOU DRINK
Primarily, people don’t realize that what they drink is the first step in losing that initial 10 pounds. In fact, the majority of people don’t know that when they feel hungry, they may actually be dehydrated and they are actually thirsty, not hungry. Water is remarkable as well. Over two third of your body weight is nothing but water. This is also why water plays a crucial role in weight control.
TIP # 1: Consume plenty of water. It is suggested that you consume 8 glasses each day, however 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 much better and healthier. When you consume a lot of water you simply begin to feel fit and this is the inspiration you need to lose weight.
The best aspect of water is you can drink as much as you want since it has no calories whatsoever. When you’re consuming a lot of water, you eat less too because you won’t feel as though you are starving to death. Remember, if you feel hungry, try consuming a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.
The entire 8 glasses a day rule is truly something you need to pursue. The best way to do this and to measure your water consumption is to buy a jug that is designed to hold precisely 8 glasses of water. These are excellent 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 at room temperature you can consume it that way as well. All that matters is that you’re getting the water your body needs.
TIP # 2: Start your day with a fresh, clean glass of water. first thing as you get up in the morning, drink one down. This helps your body to get going because it won’t be fighting through dehydration. Additionally, after you consume a glass of water you won’t need to eat a large breakfast. A glass of water awakens all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, however be sure to have a glass of water afterwards. Caffeine dehydrates you and you intend to prevent dehydration.
TIP # 3: Before you sit down to eat, drink a glass of water. Water naturally makes you feel fuller so you don’t have to eat as much food.
TIP # 4: Have a glass of water while eating as well. Take a drink after each bite and you feel full quicker so you can leave the table feeling satisfied without feeling bloated. Consuming water while you eat additionally helps your food to settle faster, which also helps you to feel full quicker.
TIP # 5: Do your best to keep away from sodas. All sodas are sweetened with lots of sugar. The more you remove of your diet the better. Additionally, diet soda is still soda. It may not have as much sugar, yet it has various other chemicals and elements that are not good for your body either. If you consume a soda, neutralize it with a glass of water. Remember, caffeine dehydrates you as well. Caffeine, in small amounts, is present in decaffeinated sodas and just as much sugar, so they are not much healthier either.
TIP # 6: Fruit juice isn’t as healthy as many people believe either. Juices actually contain a lot of sugar in it as well. If you are craving a glass of juice, drink fresh fruit juice rather than artificial juice that has synthetic flavors and coloring. It is much better if you can make your own fruit juice. Just be sure not to add too much sugar that adds to the calories. Rather than drinking fruit juice, eat the fruit. Fruit provides your body with much needed fiber along with vitamins.
TIP # 7: Tea and coffee, go easy. If you don’t add a lot of cream and sugar to them, they are pretty much harmless. It is the cream and sugar that is fattening. Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are basically consuming a piece of chocolate cake every time. Now think of the number of pieces of cake you are consuming.
TIP # 8: Try to drink it black, If you must have your tea and coffee. Black tea or coffee actually has health benefits to it as long as you neutralize the caffeine with a nice big glass of water. Caffeine is also not good for you since it affects functions in your body, like your metabolism.
Another type of tea that you can consume freely is green tea. Green tea has been in use as a medication in China for over 4,000 years. It aids the digestive system and can help ease an excessively full stomach and it has been linked to a reduction in cancer risk.
TIP # 9: If you can say no to alcohol that is best. Alcohol drinks are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening. Beer is particularly fattening. Depending on what they are made of cocktails are fattening. For instance, whiskey and Coke. The whiskey may not be fattening, however the Coke definitely is. Plus, after a couple of drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make sensible choices regarding your diet. Moreover, it is usually late at night, just before you pass out from a night of drinking, that you overeat. The overall combination is simply not a good one.
TIP # 10: Try dry wine, If you must have alcohol. Dry wine is much better than your sweet wines, because sweet wines have much more sugar! Dry wines have sugar, but most of it has actually been fermented into alcohol and from a weight gain perspective, dry is much better.
TIP # 11: Another word on coffee, that is not necessarily negative, yet much more interesting than anything. Some people have reported that when they consumed black coffee before exercising, they lost more weight. There’s no scientific evidence to back this, however nutritionists believe it may be caused by the body being forced to depend on fat for fuel. If you can stand black coffee, it’s worth trying. Just remember to consume plenty of water during your exercise!
TIP # 12: Avoid drinking excessive quantities of coffee, as it desensitizes your body to the natural fat burning effects that caffeine has. A couple of cups (if the day’s really slow to get started) max.
EATING WELL AND LOSING THE EXTRA POUND
When many people consider losing weight and eating, they think of dieting. Well, unfortunately, all of the diets out there tend to cause people to gain weight. Why? Because they starve them to death and the individual eventually breaks down and eats whatever in sight because they are so darn hungry. They also deprive them of the foods they love. This is not a way to live, nor is it a way to lose weight. You only get stressed, which actually causes you to gain weight!
So, in eating right there a couple of tips that you can adhere to every day and they’re not going to deprive you of the foods that you love, however treat those foods as luxury so you enjoy them that much more.
TIP # 13: Eat fresh vegetables and fruit that have high water content. These are foods like tomatoes, watermelons, kiwi, cantaloupe, grapes. All of those fresh and delicious juicy fruits and veggies are good for you. These contain about 90 to 95% water, so you can eat a lot of these and they fill you up without adding the extra pounds.
TIP # 14: Eat fresh fruit rather than processed fruit. Anything that is processed has sugar. There is not much fiber in processed and canned fruits.
TIP # 15: Increase your fiber consumption as much as you can. This usually means eating much more fruits and veggies.
TIP # 16: Veggies are your friends when it pertains to shedding extra pounds. There are lots of choices and you may even try some you haven’t had in the past. The leafy green varieties are the best and you always use them in a salad. Salads are loaded with nutrients as long as you don’t pour excessive dressing on and fill them with too much cheese. The leafy greens also contain a lot of natural water.
TIP # 17: Be smart concerning what you eat. Don’t eat just to eat. Animals eat on instinct; people eat when they know their body truly needs it. Don’t be an impulse eater.
TIP # 18: Watch whatever you consume from the food itself to what you top it up with. Garnish and dressings can mess up a well-balanced meal because they are usually high in fat.
TIP # 19: Handle the sweet tooth. This doesn’t mean you can’t have your desserts; just don’t eat them as a meal. Always remember that these desserts end up adding to an area that you don’t want. Don’t deprive yourself either though, because then you’ll consume twice as many as you should.
TIP # 20: Set meal times and adhere to them. Try to have your meals at particular times and eat them at that time every day. An eating pattern helps you to regulate what you eat and when you eat it. Additionally, it actually is better to have 5 small meals a day rather than just one or two substantial meals. Just eating once a day makes your body feel as though it is starving, which adds on fat instead of using it as fuel. Also, don’t wait until you are starving to eat. This only makes you overeat.
TIP # 21: Eat only if hungry. Be sure to drink a glass of water first to determine if you really are hungry or if you are thirsty. Many people tend to eat when they see food. It doesn’t mean they are hungry; they just eat it. Don’t eat whatever you’re offered unless you really are hungry. If you feel you must eat it out of being courteous, just nibble, don’t have a meal.
TIP # 22: Try not to snack between meals, yet if you must have a snack ensure it is a healthy and balanced one. If you travel a lot try to find healthy and balanced snacks and not junk food.
TIP # 23: Veggies make wonderful snacks. If you are having them, Veggies can get you through the hunger pangs. Carrots are great because they satisfy hunger and they are loaded with nutrients.
TIP # 24: Counting calories is a good idea for those must have foods. If it is a packaged food, then it will have the calories written on the packaging. Ensure the serving sizes in terms of calories as well.
TIP # 25: Work out more for those extra calories by the end of the week. Be sure to get to the gym or go walking a little longer, if you feel you have splurged too much this week, to work off those extra calories you consumed.
TIP # 26: Stay away from all fried foods. If it is bread, it is better that it is baked. Fried foods are immersed in fat and oil. Even after the excess oil has been drained away, there is still oil absorbed into the food itself.
TIP # 27: Don’t skip meals. You should have, at the very least, three meals a day, however preferably five small meals. This keeps you from getting hungry during the day and overeating out of starvation.
TIP # 28: Just like fruits, fresh vegetables are far better than canned. If you can eat your veggies raw it is even better. Cook takes away the nutrients. If you must cook them, try to boil or steam them to the point that there is still some crispness to them. Additionally, don’t soak them in butter. Even better is if you can buy organic and pesticide free veggies.
TIP # 29: Limit your eggs to one per day. It is best if you can reduce your egg consumption to three a week.
TIP # 30: Chocolates must be treated as luxury. Buy the good stuff and only consume them occasionally. If you truly savor each morsel, you’ll experience that much more pleasure in eating them and they will taste even better.
TIP # 31: Consume foods from all of the food groups every day. This is a great way to ensure you are getting all the nutrients your body needs and it helps to prevent any diet deficiencies. Additionally, don’t eat the same foods all the time. Experiment so that you don’t get bored with same old diet regimen.
TIP # 32: Try to eat breakfast within an hour of awakening. This is the best way to provide your body the jump-start it needs. Don’t wait until you are actually hungry. Breakfast is essential, however you don’t need to stuff yourself. The concept is that you’re breaking the fast from not eating all night.
TIP # 33: Your diet needs to include all aspects of the food groups including carbohydrates. In fact, your diet should be about 50-55% carbohydrates. Carbohydrates are a great source of energy. Those diets that restrict carbohydrates are actually harming you and only making you crave them much more. Your diet regimen shouldn’t cause you to be deficient in anything.
TIP # 34: Proteins should comprise only 25-30% of your diet regimen. Far too much emphasis is placed on meat as the main part of your meal. In reality, it needs to be considered more of a side dish rather than the main course.
TIP # 35: Fats needs to comprise 15-20% of your meal. This is actually the quantity of fat your body needs. A lot of this is going to be in your diet in the form of cream, sugar and so on.
TIP # 36: Consume more white meat than red meat. White meat includes fish, chicken and some other fowl. Red meat includes beef and pork.
TIP # 37: Try to go vegetarian if you can. This actually is a much healthier way of living, even if you can’t cut meat out entirely. The more vegetables and fruits you consume the better. The more meat you eliminate, the more fat you eliminate of your diet as well. However, protein is essential, so be certain that your alternative enables you to preserve protein levels.
TIP # 38: White bread is good, however high fiber multigrain breads are far better. These breads are another way to add even more fiber to your diet and they additionally have a good protein level.
TIP # 39: Pork does not assist in weight loss whatsoever. The less pork you consume, the better off you will be when trying to lose weight. Pork contains high fat content and includes food items such as bacon, ham and sausage.
TIP # 40: Limit your sugar consumption as much as possible. If you must have sugar 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 restricted as well.
TIP # 41: Try grazing five to six times a day. These are those small meals we talked about earlier. Some individuals lose weight much better when they never feel hungry and grazing on healthy food products can do this for you. Plus, it keeps your metabolism working, which burns fat naturally.
TIP # 42: Don’t stress over cheating, but don’t cheat for a meal. Eat desserts and your favorite cheat food for the taste only. If you want dessert after dinner, share one with the entire family. You’ll get the taste, yet not the extra pounds.
TIP # 43: Watch your fat consumption. Each fat gram is 9 calories. If you know your total calories then you can figure the quantity of fat in those items.
TIP # 44: Take it easy on the salt and try to reduce what you use in half.
Salt is among the primary causes of obesity
LOSE WEIGHT BY CHANGING HOW YOU COOK
Below are a couple of tips that will help you to lose those initial ten pounds by merely altering how you prepare your food. The way food is cooked has just as much to do with how healthy it is or is not.
TIP # 45: Rather than frying in oil or fat, try baking those items instead. All the fat and oil that frying requires is not needed in baking and your food is not soaking in those substances while it cooks.
TIP # 46: Use spray for non-stick frying pan so you don’t have to use oil. Additionally, pans that are non-stick don’t require as much oil.
TIP # 47: Boil or steam vegetables rather than cooking them. You can also steam them, as this is probably the healthiest way to consume foods like cabbages, cauliflower, broccoli and carrots.
TIP # 48: Be wary of no fat and low fat food products. There are many of these food products on the market; however, they are not exactly healthy and balanced. Many of these food products use some sort of chemical or carbohydrate to sweeten them so that they taste better. However, the body transforms these chemicals and carbohydrates into sugar in the body, which means they are still getting turned into fat.
TIP # 49: Don’t succumb to crash diets. These do you more harm than good in the long run. The short term results are generally that you lose a few pounds, but once you give up everything comes back and your weight is worse the second time around. You cannot survive on a crash diet for life 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, desserts or ice cream. This way saliva is added to the food that digests the sugar. When food isn’t eaten appropriately and is just swallowed, you fill your stomach with food that isn’t ready to be digested and it does not yield the health benefits that you need.
TIP # 51: Use a good Extra Virgin Olive Oil while cooking with oil. It is more expensive than vegetable oil, but the health benefits are far better and it is worth the cost. Olive oil has been associated with a reduced risk in coronary heart disease and helps to enhance the elasticity of the arterial walls which reduces the possibility for heart attack and stroke.
EXERCISING TO LOSE WEIGHT
You must do two things 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 need to do is get your body moving. You don’t need to buy a gym or health club membership to get exercise. In fact, there are a number of things you can do on a daily basis that help to kick start your body into losing weight and there are several exercises you can do to lose weight.
TIP # 52: When you begin exercising, whether at home or in a fitness center, don’t be discouraged if you don’t see results right away. It may take 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 of time.
If you push your body, too much when you initially begin exercising you can end up with injuries. Your bones, joints and ligaments are not ready for the physical effort you are putting on them. Don’t assume that if you actually push yourself hard for a couple of workouts that you’ll lose money, unfortunately the body doesn’t work this way. When it comes to exercising slow and steady wins the race.
TIP # 53: Check your weight when you begin exercising, however don’t use it as an overview to how much weight you are shedding. Your weight fluctuates throughout the day. If you check your weight on a daily basis, you may end up discouraged.
TIP # 54: The best way to know of losing weight is the fit of your clothes. If you start to feel as though you’re floating in your clothes you recognize your eating and exercising is doing you some good. Another means to know if you’re losing weight is if you can start relocating where you generally buckle your belt, of course tighter is better.
TIP # 55: When you occasionally check your weight and the fit of your clothes, reward yourself. Get yourself some brand-new running shoes or a brand-new pair of jeans. This helps to keep you motivated as you pursue your weight loss objectives.
TIP # 56: Take a day off from exercising to provide your body with an opportunity to rest and repair. Your body needs rest so a days off once a week.
TIP # 57: Three days of 30 minute exercise helps you to maintain your weight, however you need at least 4 days of 30 minute to start to lose weight and 5 days a week is even better.
TIP # 58: Gather information on exercise and easy things you can do from your home. There is tons of extensive research available on exercise and you can pick what assists you the most to fulfill your weight loss objectives. Search the Internet or pick up some books on health, wellness and exercise from your local bookstore or library to learn more on how to burn the desired number of calories you intend to burn each week.
TIP # 59: Try to find an exercise friend. This must 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 accountable to them. The thought that someone is waiting on you makes it easier for you to get out of bed and go exercise with them.
TIP # 60: Take a break, when your body tells you it has had enough. When you have worked out for a considerable amount of time, you start receiving signals from your body. This is especially important when you are just getting started in your exercise regimen.
TIP # 61: If you decide to increase the size of your workouts, do so gradually. The same holds true for the intensity of your workouts.
TIP # 62: Select an exercise regimen that fits your way of life. Everybody has a different way of life and a different profession. There is no set time that you need to or must not exercise. If you like to work out late before you go to bed because it is relaxing to you then do it. If you like to exercise early in the morning because it helps you wake up that’s great too. Some individuals like to exercise on their lunch break to relax from the stress and anxiety of their job or because that is the only time they have.
TIP # 63: Don’t stand around, walk around. If you can walk around do it. Pacer people are actually doing themselves a lot of good because they are constantly moving. Pacing also helps you think
TIP # 64: Stand if you can, Don’t sit. If you can stand comfortably, you burn much more calories doing so than if you were to sit.
TIP # 65: Sit if you can, Don’t lie down. Same concept as the two above.
TIP # 66: The television and the couch are anti-weight loss. Don’t sit on it if you are inclined to become a couch potato,. In fact, if you have to, put a not so comfortable chair in front of the television so you won’t spend much time in front of it. The same holds true for the computer if you’re a computer addict.
TIP # 67: If you have a sitting job, stand up and stretch every half hour or so. Most of today’s jobs are in front of a computer and need you to sit. If you have a job like this make it a point to move periodically.
TIP # 68: Walk around while talking on the telephone. You’ll get a good workout if it is a lengthy conversation.
TIP # 69: Use the stairs rather than the elevator or escalator. These are good conveniences, but they make us very lazy. Additionally, it may be quicker to take the stairs than to wait for an elevator.
TIP # 70: Quit smoking. Smoking does not add 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 various other techniques than running.
TIP # 72: If you can’t run for a physical reason, try 15 minutes of brisk walk to keep fit.
TIP # 73: If you have time you can walk anywhere. If your work or the grocery store is nearby, consider walking there or riding a bike. It may take you longer, but you’re getting your exercise in at the same time.
TIP # 74: Hide the remote control. Remote controls are also evil when it pertains to losing weight. If you didn’t have a remote, you may not even switch 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 TELEVISION.
TIP # 75: Do your own fetching. If you need something from the kitchen, the TELEVISION channel changed, the mail or newspaper from the driveway, walk and get it yourself. Adding a little walk to your day can do wonders for you.
TIP # 76: Walk along or climb the escalator with it or just take the stairs.
TIP # 77: Walk around during TV commercial breaks or do simple exercises like crunches or bending over and touching your toes. Do anything to move your body more and to keep your blood pumping.
TIP # 78: Switch on some music and dance. Again, the more you get moving the better you feel and the more weight you lose.
TIP # 79: If you travel by public transportation, get off a block before your stop and walk the remainder of the way. This way you can squeeze in a walk before and after work or on the way to another destination.
TIP # 80: Do pelvic gyrations to get your waistline 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 significant stomach crunches. It is additionally good for the back muscles and keeps you lose.
TIP # 81: Tuck in your stomach when you walk. Walk properly and do your best to keep that stomach tucked in. You soon begin to feel those muscles tightening.
TIP # 82: Do breathing exercises to tone your waistline. It is amazing how breathing effectively and with your entire diaphragm can actually help to tighten your abdominal muscles. Most people breathe excessively shallow as it is and oxygen is good for the brain.
TIP # 83: Experiment with yoga. Yoga is an excellent way to lose weight and reduce stress. Yoga teaches you to control your muscles and gain more control of your individual muscles groups.
TIP # 84: Lift weights. Weight training burns more fat than people give it credit. When you work on building muscle, it begins to burn fat to fuel muscles growth. Do understand that when you gain muscle, your scale may not be a precise tool in determining weight loss because muscle weighs more than fat.
TIP # 85: Massage your partner. You can exert yourself a little and at the same time you are able to complement them on the weight they have lost if they have been exercising with you.
TIP # 86: Take two stairs at a time instead of one at a time. This causes you to exert yourself even more and increases your heart rate.
TIP # 87: Walk your dog. Chances are that if you’re not getting sufficient exercise, neither is your pet dog. Alternatively, let your dog take you on a walk. For once in his life, let him lead you where he wishes to go and as fast as he wants to get there. It is a good workout for the both of you.
TIP # 88: Join a dance class. Learn dances like the salsa, tango or fox trot. These dances are fast paced and get you moving. Even slow ballroom dance is an exercise and certainly tones your legs. Or, you can take an aerobic dance class
TIP # 89: Lean against the wall facing the wall 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 wonderful 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 means to get into shape. It’s also more fun to exercise with another person in a competitive environment. You will be more driven to push yourself and you’ll burn a lot more calories, just don’t overdo it.
TIP # 92: Always start your exercise 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 prior to it responds well to the rest of the exercise.
TIP # 93: Don’t carry your cell phone or cordless phone with you. If it rings, walk for it. There are so many conveniences in life and we always have everything we need at our fingertips, however this is obviously bad for the waistline.
TIP # 94: If you’re standing around, stretch your legs a bit by standing on your toes and gradually go down to your heals. You can also flex your butt muscles as well, however perhaps when no one is looking.
TIP # 95: Undress and stare at yourself in front of the mirror before going to bed. Take note of the areas that need improvement and what areas are your best assets. Self-inventory keeps you motivated in your workout endeavors. Additionally, don’t forget to complement yourself on any new muscle tone you may have or various other improvements you’ve made.
TIP # 96: Don’t slouch in your chair. Try to sit straight and erect at all times. Slouching is bad for your back and gives you a loose and flabby figure. Make sure to always sit and stand with good posture.
TIP # 97: Most people target their stomachs and try to get rid of the fat from that area all-together. Unfortunately, we can’t spot the decrease. However, one thing you can do is a breathing exercise to help tighten those stomach muscles. Inhale air as strong as you can and tuck your stomach at the same time as much as you can. Hold it for a couple of seconds and then gradually let it out. Let it out gradually so that your belly doesn’t flop out. This is not good. Try to breathe like this, whenever you think about it, about 50-60 times a day is perfect. This helps you to lose at least an inch within 20 days approximately.
TIP # 98: Use a chart, to assist you in your weight loss endeavors. This chart needs to shows you how many calories each of the common exercises burn, based on 20 minutes exercise. You can find this kind of chart on the internet.
TIP # 99: Don’t discourage yourself from eating and exercising right by wearing clothes that don’t fit. If you’re a medium, wear a medium. Wearing the wrong kinds of clothes can make you appear larger than you actually are. This includes exercise wear as well.