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Free Weight Loss Tips - Start Burning Fat &
Losing Weight Today
Weight Loss Tip #11 - Decrease the sugar
One of
the best things you can do to drop excess body fat is to decrease your intake
of sugar. Start gradually decreasing high sugar foods like donuts, candy bars,
cakes, pies, hard candy, fudge, soft drinks and processed fruit juices. If you
want to cure a sweet tooth, try frozen grapes or sugar free Jell-O. By decreasing
your sugar intake, you will be able to control your insulin levels which will
help unlock your body's ability to start burning stored body fat. Weight
Loss Tip #12 - Cook smart
Make healthy choices when cooking at home. Steaming,
broiling and stir-frying meals are very healthy ways to prepare foods. When stir-frying,
choose Pam spray or a small amount of extra virgin olive oil. The healthy mono-unsaturated
fats in olive oil will help keep you feeling full for longer periods of time.
Stay away from oils with high saturated fat such as coconut oil, corn oil, palm
oil and vegetable oils. If you have a good steamer, you can simply add some food
with a little water and you're all set. Weight Loss Tip #13 - Eat slower
Try to eat your meals slower, savor every bite and really enjoy your food. It
takes your body around 20 minutes to realize that it's full. If you eat too fast,
you will eat excess calories while your body is determining whether it is still
hungry. By the time your body realizes that it's full, it is too late! You've
already eaten more than you needed and consumed too many calories. If you eat
slowly, your brain will start sending signals to stop eating just in time and
you will be able to correctly monitor your hunger. Weight Loss Tip #14
- Eat the right fats
Make healthy choices when it comes to fats. When
choosing cooking oils, choose ones high in mono-unsaturated fats and low in saturated
fats. Oils with high levels of mono-unsaturated fats include olive oil, almond
oil and canola oil. Essential fatty acids (EFA's) like Omega-3 fatty acids are
also very important to include your nutritional plan. Salmon and albacore tuna
are great sources of omega-3 fatty acids. Omega-3 fatty acids appear to help prevent
and treat various disorders in different ways. Research suggests that individuals
with non-insulin-dependent (or type 2) diabetes, omega-3s can improve insulin
sensitivity. Omega-3 fatty acids have been shown to play a part in keeping cholesterol
levels low, stabilizing an irregular heart beat (arrhythmia), and reducing blood
pressure. Weight Loss Tip #15 - Move your body
You really need
to focus on getting up and moving your body to burn excess calories. You can start
off by going for a casual walk. Try to walk 1 mile with a friend. Work your way
up to several miles per day and you will be amazed how great you feel. You can
also try doing sports or activities which are entertaining and provide a great
workout. Start playing tennis, racquetball, or golf (walking). By moving your
body and exercising regularly, you will increase your ability to lose weight and
keep it off. Weight Loss Tip #16 - Cut out the cheese
Cheese
contains a very large amount of saturated fat and is very high in calories. Each
gram of fat contains over twice the amount calories compared to protein and carbohydrates
(fat has 9 calories per gram compared to 4 calories per gram for carbs and protein).
A small cube of cheese has the same calories as several cups of broccoli. If you
can cut out the cheese on your sandwiches and salads, you will drastically cut
down on the overall calories in your meal. If you have to have your cheese from
time to time, you can choose a non-fat version which will help cut down on the
overall calories. Unfortunately, many restaurants don't carry low-fat versions
so it’s probably best to hold the cheese when dining out. Weight
Loss Tip #17 - Say no to mayo
As with cheese, mayonnaise is another calorie
killer. It contains a very high amount of fat and calories per serving. If you
can hold the mayo on your sandwiches, you will drastically cut your calories consumed
per meal. Instead of mayo on your favorite sandwich, try adding a low calorie
alternative like spicy mustard. You can also choose the fat free version of mayonnaise
which contains far less calories per serving than the regular kind. Weight
Loss Tip #18 - Dine out correctly
Dining out can make or break you when
it comes to trying to eat healthy and losing weight. A few calorie killers are
bread and butter. Since it’s free, you may think you should eat endless amounts.
Well, think again because this will ruin any hopes of dining healthy. Keep temptation
away by asking your server to remove the bread basket from the table. Another
great calorie saver is to stay away from any food which is cooked with batter.
Ask to have the meal broiled, roasted or grilled with olive oil instead of butter
and you will save hundreds of calories in no time! Weight Loss Tip #19
- Hold the butter
Many restaurants add butter to the majority of their
meals. Butter adds a lot of flavor to foods but is a calorie killer! You would
be surprised on just how many restaurant dishes contain butter. Even the "healthy"
choices they list such as grilled chicken, shrimp or vegetables may contain loads
of butter. Be a smart eater and simply ask the server if the dish is cooked with
butter. If so, ask to have it "dry" and hold the butter. Weight
Loss Tip #20 - Make a grocery list
Before going grocery shopping, make
a detailed grocery list of everything you need and stick to it. Write down all
the healthy foods you need such as lean proteins (chicken breast, turkey breast,
fish, egg whites), healthy carbohydrates (whole wheat bread, brown rice, sweet
potatoes, black beans), fruits (apples, strawberries, oranges, watermelon) and
vegetables (broccoli, mushrooms, zucchini, green beans, squash, romaine lettuce).
If you like to add dressings or marinade, make healthy choices like Walden Farms
no-calorie salad dressings and low-carb marinades/sauces like Lawry's Carb Options.
By writing a detailed grocery list, it will be much easier for you to stick with
healthy food choices and avoid making impulse buys like candy, chips and unhealthy
foods. 1-10 | 11-20
| 21-30 | 31-40
| 41-50 | 51-60
| 61-70 | 71-80
| 81-90 | 91-100
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