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Free Weight Loss Tips - Start Burning Fat &
Losing Weight Today
Weight Loss Tip #31 - Think before you eat
When
you put something in your mouth, think for a moment if the food/drink is helping
you achieve your goals or if it’s setting you back. By thinking about what
you're consuming, you will have a better understanding of your overall dietary
habits and you will be able to implement healthy changes to help you succeed. Weight
Loss Tip #32 - Diagnose your food issues
Try to figure out the underlying
issues with any food addictions you may have. Some people binge on certain foods
and others have serious issues with certain foods acting as "triggers"
for massive cravings. When you find yourself falling into an issue and overeating
on junk foods, sit back for a moment and think why you are doing what you're doing.
Ask yourself if you're depressed, happy, sad or angry while you're consuming these
unhealthy items. By trying to self-diagnose your food issues, you should start
building important habits and behaviors into helping you conquer unhealthy eating
patterns. Weight Loss Tip #33 - Treat food like a drug
Food
should be viewed as a drug since it can cause serious effects on your body. Eating
the wrong foods can lead to excessive weight gain and you may be more likely to
develop health problems such as heart disease, stroke, diabetes, certain types
of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease.
Being overweight can also cause problems such as sleep apnea (interrupted breathing
during sleep) and osteoarthritis (wearing away of the joints). Try to take your
nutritional plan seriously and know that you have complete control over what you
put into your mouth.
Weight Loss Tip #34 - Sit down while eating
Try to always sit down when eating. By taking the time to sit down, you will be
more likely to eat slower and really enjoy every bite of your meal. Try to avoid
eating while in the car, walking or running errands. This leads to "unconscious"
eating and you will forget how fast and how much you’re consuming. It's very
easy to overeat while doing other things and this is something you really want
to try and avoid at all costs. Sit down and take some time by yourself to enjoy
a healthy meal which pleases your appetite.
Weight Loss Tip #35
- Include protein at each meal
You should include a lean protein source
at every meal. Your muscles need protein. You need the amino acids that comprise
the protein we consume to repair, maintain and facilitate growth in muscles. Protein
is also used in a host of other ways by the body, specifically by enzymes, blood
and other cells. Adding protein at each meal will generally reduce the glycemic
index of the meal. Focus on getting at least 1 gram of protein per pound of body
weight. So, if your weight is 175 lbs, try to eat at least 175 grams of protein
per day. Your protein should come from lean sources which are low in fat and calories.
The best lean proteins to include in your nutritional plan are: *Chicken
breast (skin removed)
*Turkey breast (skin removed)
*Egg
Whites
*Fish Fillet (flounder, sole, scrod, cod, etc.)
*Shellfish
(clams, lobster, scallop, shrimp)
*Lean Beef (top round)
*Tuna
(canned in water)
*Non-fat cottage cheese
*Beans (black
beans, kidney, chick peas or lentils)
*Whey protein powder Weight
Loss Tip #36 - Remove temptations from your house
This tip may be the
most important aspect of succeeding with your weight loss plan. You should go
through your kitchen and remove all the temptations from your refrigerator, pantry
and all other areas in your home where unhealthy foods reside. Try taking the
mindset of treating food like a drug. If you were a recovering alcoholic, the
last thing you would want is to have alcohol in your home. The temptation would
be too intense and the probability to relapse and consume the harmful drug would
be far too strong. Just like alcohol, treat food like a drug. For many people,
food is their drug of choice and this is the primary reason why it's very important
to minimize the temptation as much as possible from your home. Start by going
through your kitchen and removing all the high fat, high sugar and empty calorie
foods such as cakes, candy, crackers, potato chips, rolls, chocolate, pies, cookies,
pizza and ice cream. Replace these unhealthy items with healthy, nutrient dense
food that fuels your body and helps you run at an optimal level.
Weight
Loss Tip #37 - Reward yourself weekly
Make sure to reward yourself every
week. Set a small goal and stick to it. If you reach your short term goal at the
end of the week, reward yourself! You might go to the mall and buy yourself something
nice. Maybe it’s a great pair of pants you have been waiting for or a nice
new shirt. You can also head down to the local spa and have a relaxing massage
or facial. These are great incentives to keep you focused on your weight loss
plan and motivate you to succeed every week.
Weight Loss Tip #38 - Increase
your cardio intensity
You can burn major calories by increasing the level
of your cardio intensity. An amazing method of cardio training is called HIIT
(high intensity interval training). The overview of this training method is to
limit the time to a maximum of 20 minutes per session and vary your training intensity
during the workout. Start out with an exercise like the elliptical trainer and
begin at about a 65% intensity level for the first 5 minutes. Once you're warmed
up, increase the intensity to 90% for the next 30 seconds and then drop back down
to 65% intensity for the next 60 seconds. Repeat the cycle for the next 10 minutes.
Once you hit the 15 minute mark, drop your intensity back down to a steady 65%
intensity and cool down for the last 5 minutes. You can apply the HIIT cardio
training to any exercise like running, jumping rope, cycling and even aerobics. Weight
Loss Tip #39 - Choose "better-bad" foods
If you have to cheat
on your diet and you're really craving one of your favorite foods, try to make
"better-bad" choices and select healthier alternatives. If you can simply
make a healthier choice and pick a food with less fat or sugar, you can easily
save hundreds of calories to help your weigh loss plan. Remember, if you set a
daily goal to create a 500 calorie deficit per day, you can lose 1 pound of body
fat per week! By including these healthier choices, it will assist you in saving
calories in your nutritional plan. Some great better-bad choices include: *Freeze
a container of lite whipped topping VS. Ice cream
*Fat free frozen yogurt
(low sugar) VS. Ice cream
*Air popped popcorn VS. Microwave popcorn
*Frozen
grapes VS. Hard candy
*Non-fat mayonnaise VS. Regular mayonnaise
*Black
beans VS. Refried beans
*Steamed rice VS. Fried rice
*Non-fat cheese VS.
Regular cheese
*Protein smoothie VS. Milkshake
*Chicken breast sandwich
VS. Hamburger
*Non-fat milk VS. Whole milk
*Protein bar (low sugar) VS.
Candy bar
*Mustard VS. Mayonnaise
*Turkey dogs VS. Hot dogs
*Non-fat
sour cream VS. Regular sour cream
*Crystal Light VS. Soda
*GeniSoy Soy
Crisps VS. Potato chips Weight Loss Tip #40 - Have a protein smoothie
A wonderful, healthy and refreshing treat is a protein smoothie. Protein smoothies
can easily replace your cravings for a milkshake and provide the important nutrients
your muscles needs to recover and grow. Pour 2 cups of Carb Countdown milk into
a blender with a few scoops of your favorite protein powder (whey, soy, egg) along
with 1 cup of fruit (apple, banana, strawberries, blueberries) and some ice cubes.
Blend this up and enjoy! Choose a protein powder that is low in sugar and has
a great flavor. Optimum Nutrition carries a great line of 100% whey protein powder
in several delicious flavors. 1-10
| 11-20 | 21-30
| 31-40 | 41-50
| 51-60 | 61-70
| 71-80 | 81-90
| 91-100
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