101 Free Weight Loss Tips!
more at: www.ChristopherGuerriero.com
When trying to lose weight, be smart about the goals you set. We all want
to lose every last pound that is making us overweight, but unless you
really know what youíre doing that might be a big job. Consult an expert
to determine how much you should lose, and remember, weight
loss is gradual, just
like weight gain.
2. Going on a diet does not work if you do not practice portion control.
Eating three bags of low-calorie cookies is the same as eating one bag of
ďregularĒ cookies. Eating smaller amounts of food can help you cut
back on the amount of calories you consume.
3. Add foods that are high in fiber to your diet, like vegetables and
natural grains. Fiber help keep you regular and can work as a natural
cleanser, and it also helps make you feel full while at the same time
helping you eat less calories.
4. Join us, join us. Most experts agree that diet alone is not enough to
help you lose weight. The best thing to do is to combine a sensible diet
with a regular exercise program.
30 minutes a day are enough to get you started, though after you start to
lose weight, you will have to increase the amount of exercise you
5. Use the buddy system. Sometimes, losing weight or trying to get in
shape can be a very difficult task to undertake by yourself. Find a friend
who is also trying to lose weight, and take him or her with you when you
work out. Gym or workout buddies can help keep you motivated, especially
on those days when you are just dreading the gym.
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Cardiovascular (otherwise known as ďcardioĒ or aerobic) exercise can
help burn calories, but it does so in minimal amounts. Most people think
that the more they run, the more weight they will lose, and that is simply
not true. Running hard for an hour only burns about 500 calories, on
average. Cardio exercise helps
get you in shape, but it isnít the best way to lose weight.
Itís time to pump Ö you up! Believe it or not, weight training helps
burn more fat and calories than running and cardiovascular exercise
can. Lifting weights can increase your metabolism,
not to mention that it uses up more calories as it tries to build muscle.
Some studies have shown that the calorie-burning effects of lifting
weights can last for up to 48 hours.
Itís easier than balancing a checkbook, so consider using a journal to
keep track of how many calories you are eating, and leave a section to
account for the number of calories you are using. Pretty soon, youíll be
able to track where those little guys are coming from, and where they are
going (just like your dollars)!
9. Itís almost impossible to eliminate all fat from your diet. In that
case, look to make healthier fat-alternatives a part of your life. Olive
oil for example, is much healthier than lard or even vegetable oil. Yes,
it still contains its fair share of calories, but it also contains
significant amounts of flavonoids and those all-important antioxidants.
10. ďIn cyberland, they only drink Diet Soda.Ē All health issues of
Aspartame and all the other crap in diet soda aside... In todayís world
of free refills and super-sized soft drinks, it is no wonder why we are
suffering from an obesity epidemic. A can of regular soda contains about
150 calories. The fact is, you can ask for as many refills of Diet Soda as
you want, without the the fear of gaining weight (or adding too many
calories) - but beware because both Regular soda as well as Diet soda both
increase your chances of developing diseases like Candida.
the thousands who are now living life in their dream body!
Iím not loviní it. Most people turn to fast food because they feel
that they simply do not have the time or ability to cook a healthy meal,
especially for breakfast. If thatís the case, do yourself a favor and
wake up early, make yourself a whole-wheat bagel (with a little peanut
butter), and save yourself the calories.
12. Canít get to the gym? Use 10 minutes from your daily break to walk
up and down a flight of stairs. On average, this burns about 100 calories.
Work can wait.
13. Something smells
fishy. Oh right, thatís you. Replace the meat you are already eating
with fish. Not only is fish low in calories and fat, but it also contains
the now-famous Omega-3 fatty acids that your body needs in order to build
and repair cells. Most experts recommend 3 servings of fish a week.
14. If itís possible, ride a bike to work once a week, or walk to the
local bus or train station. Not only will this keep another car off the
road and lower emissions for a day, but think about how healthy you will
be after a few weeks of walking or biking.
15. Most restaurants are aware of the growing trend in healthy eating so
many have low-fat and low-calorie foods already incorporated into their
menus. If they donít offer low-fat and low-calorie foods, find out if
they offer low-fat and low-calorie condiments. Ask for light mayo and
light salad dressing, or low-fat cheese and turkey bacon instead of the
more traditional choices.
16. It isnít necessary to completely eliminate fast foods from your
diet. After all, who can go without a Tommyís burger forever, right?
What you should consider, is limiting your portions. Stay away from
supersize combo meals, or share a combo with a friend. This way, you still
get your fast food fix, but with half the guilt and calories.
17. Love those French fries? Most of us do. However they arenít the best
option when trying to lose weight and cellulite.
Still, if you just have to have them, go ahead, just ask for the small
order, or share a larger order with a friend.
18. Check the labels - always check the labels. Many people make the
mistake of thinking that low-fat or non-fat means no calories. Low or
non-fat food usually means less calories. Checking the label will help you
figure out how many calories are in the food, and what the serving size
is. Many times, these ďhealthierĒ foods actually contain more calories
and/or fats, and smaller serving sizes than ďregularĒ food, so read
the thousands who are now living life in their dream body!
Donít be afraid to add starchy foods to your diet. Many people think
that foods high in starch are also high in fat, but that is not the case
with all starchy foods. In fact, most foods high in starch are actually
low in fat. Potatoes, rice, and wheat pasta only become high in fat when
they are paired with high-fat toppings like butter, mayo, and sour cream.
Don't mistake what I'm saying here... you shouldn't gorge on these foods,
but there's no reason to omit them completely from your diet.
20. There are no foods that burn fat. Some foods may speed up your metabolism for
a while, but that does not result in weight
loss. The best way to lose weight is to manage your intake of
calories, and pair that with an exercise plan.
21. Donít skip meals. Most people think that skipping meals and eating
fewer meals during the day can help them lose weight. The truth is,
skipping meals just means you will eat more when you do actually (and
finally) eat. The best option is to eat small, healthy meals throughout
the day, as many experts agree that it helps control your appetite.
22. Midnight snack anyone? A common misconception is that eating after a
certain time of day can cause you to gain weight. The truth is that time
of day is not as important a factor as the type of food you eat. If you
are looking for a snack, choose baked potato chips, pretzels, or even
low-calorie popcorn instead of the usual nuts and chips.
23. Many restaurants (fast food or otherwise), now offer a variety of
sides with your meal. If they are available, choose fruits or steamed
vegetables as your sides instead of fries or onion rings. If you have
trouble getting healthy foods in, then take 1-2 servings of a high quality
greens supplement each
24. When cooking, use egg whites instead of whole eggs. Egg whites are low
in fat and cholesterol, exactly the components of egg yolks. In addition,
egg whites are high in proteins, which help in muscle building
25. It sounds obvious, but grilled, poached, or baked foods are much more
healthy for you than fried or sautťed foods. Make the right choice. If at
a restaurant, ask if they offer a healthier cooking option.
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Develop a plan. Just saying you are going to get healthy is not enough.
You have to have a plan. Determine how much weight is best for your body,
keep track of how many calories you consume each day in order to know how
many you have to cut back on. You cannot set out on the road to better
health without a road map.
99. Genetics is
not the number one source of weight gain. Sure most of the people in your
family are overweight, and yes that increases that chances that you too
will be overweight, but remember that you can also contribute to and
control weight gain through exercise and
healthy eating habits. You are not a slave to your genes.
Calcium, Calcium, Calcium. Without enough calcium your
body cannot lose weight, and your internal organs cannot function properly
(which equates to low energy and eventual disease). But most people are
completely wrong about where to find calcium in
their diets. Foods like milk, cheese and yogurt are NOT the best sources
of this vital nutrient. In fact the calcium found
in dairy products is nearly 200% less bioavailability than that found in
green leafy vegetables!