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Free Weight Loss Tips - Start Burning Fat &
Losing Weight Today
Weight Loss Tip #61 - Use music to motivate
Exercise
is one of the major factors to keep the weight off permanently. Everyone gets
burned out with their exercise plan from time to time. Music serves to take your
mind off of the fact you are exercising. It'll distract you from your fatigue
and possible muscle soreness. Working out will become more pleasurable than simple
monotonous movements. There is no one specific musical genre best combined with
exercise; that clearly depends on your personal taste. Some great ideas, though,
for something upbeat include salsa, country, big band, disco, or even funk. Pick
songs you can sing along to, or that have a great rhythm. Weight Loss
Tip #62 - Cross train for great results
A great training method to add
variety into your cardio routines is to use cross training. Cross training allow
you to switch between multiple forms of exercise in one session. This keeps your
routine fun and also burns extra calories by adding more intense styles of cardio
exercises. A sample cross training cardio routine may include 15 minutes jogging
on the treadmill, followed immediately by 15 minutes on the elliptical training
machine and then followed immediately by 15 minutes of stationary cycling. This
cardio workout consists of 3 different exercises and last a total of 45 minutes
in length. You can decrease or increase each time interval to fit your fitness
level. You want to start out with the most intensive exercise first and end with
the least intensive exercise. Weight Loss Tip #63 - Avoid spot reducing
Spot reducing involves training an area of your body exclusively to reduce body
fat levels from that specific area. Popular spot reducing areas include the stomach
(abs) and the hips, thigh and buttocks. Many people think by doing hundreds of
sit-ups, they can lose their belly fat and get a six pack of defined abdominals.
Spot reducing is a myth and does not work. Fat gets stored on our bodies in a
certain order which is determined by gender and genetics. Men typically store
excess fat in the abdominal region and women store fat in the hips and thighs.
When someone loses weight and decreases their overall body fat levels, the decrease
of fat comes from all over the body and does not specifically decrease in one
central area. The best way to lose body fat and tone up an area like the abs or
thighs is to burn calories with cardio training and use strength training to build
up lean muscle to tone the area you're focused on. Weight Loss Tip #64
- Make small changes every week
Making small changes is very important
for engraining healthy habits and behaviors into your life. If you start out with
very drastic changes with a goal of losing tons of weight very quickly, you will
be destined to fail. Big changes will most likely shock your system and you may
become mentally burned out very quickly because of the difficulty to adhere to
the rigid program. By making small changes every week, you will be much more likely
to stick with the minor modifications to your diet or exercise program and continue
to build on this solid foundation over the course of time. Small dietary changes
may include removing the mayonnaise and cheese from your sandwiches or choosing
a healthier dressing on your salads. These small changes can reduce hundreds of
calories from your daily caloric intake and it only takes a 500 calorie deficit
per day (below your BMR) to lose 1 pound of body fat per week. A small exercise
change may be to go outside for a 1 mile walk every other day. This is a great
way to begin so you can build up to several miles per week and burn excess calories,
tone your legs and increase your energy levels! Weight Loss Tip #65 -
Focus on 500 calories per day
To lose body fat safely and keep it off,
focus on creating a 500 calorie deficit per day (below your BMR). Over the course
of a week, this equals out to 3,500 calories or 1 pound. The best way to hit this
500 number every day is to create a 250 calorie deficit through your diet and
another 250 calorie deficit through cardio exercise. Remember, you want to fuel
your body with high nutrient foods and keep your metabolism "stoked"
throughout the day. The worst thing you can do is limit your food intake too severely
which will cause your body to go into starvation mode and hold onto your body
fat reserves. Weight Loss Tip #66 - Mix up your meals
Always
try to mix up your foods and have a variety of meals. The last thing you want
is to get bored with the same exact meals every single day. Mix in a protein smoothie
for one meal followed by a healthy chicken breast salad. Lunch may include a whole
wheat turkey wrap with romaine lettuce, tomatoes and cucumbers with a side of
non-fat cottage cheese. For dinner, try a nice stir fry with a lean protein source
and mixture of vegetables. Another great snack idea is frozen protein bars. These
make a great snack during the day which provide quality muscle building protein
and also cure a nagging sweet tooth. Choose a protein bar that is low in sugar
and tastes great. Weight Loss Tip #67 - Spice up your meals
You
can lose weight by spicing up your meals. Chili peppers can curb the appetite
and reduce unhealthy cravings. There are beneficial effects of capsaicin, which
is an active chemical found in chili peppers. Capsaicin activates the same neuronal
pathways as fat, sending the signal to the brain that you are full. Capsaicin
also triggers the release of endorphins and serotonin, which makes you feel better
both physically and emotionally. Weight Loss Tip #68 - Watch those coffee
drinks
Your daily refreshing Starbucks coffee treat may be killing your
weight loss plans. Some coffee drinks have more calories than a double cheeseburger.
A Venti Mint Chocolate Chip Frappuccino contains a whopping 820 calories, 28 grams
of fat and 107 grams of sugar! If you're looking for something sweet, your best
calorie controlling choices are a basic coffee with a shot of sugar free syrup,
a non-fat laute with sugar free syrup or a cappuccino prepared with skimmed milk. Weight
Loss Tip #69 - Check your bagel
Your morning bagel could be a serious
calorie killer. The highest calorie toppings include cream cheese, sour cream,
and cheese. The best way to eat your bagel is to start off with a whole wheat
bagel and include healthy items like lean meats and fresh fruit. Watch out for
processed fruit spreads since they contain large amounts of sugar. Portion sizes
also have a huge impact on the overall calorie impact. Today's typical bagel is
almost twice as big as the standard serving size set by the USDA, so you may want
to eat half and save the other half for a later meal.
Weight Loss
Tip #70 - Choose lean protein sources
Some protein sources are very high
fat (bacon) while others are nearly fat-free and low in calories (egg whites).
Since each gram of fat contains over twice the calories as protein or carbohydrates,
you want to limit the high fat versions. Some of the best choices include skinless
chicken breast, turkey breast, egg whites, albacore tuna, halibut and top round
meat. You can also include whey protein powders into your diet which provide a
very low calorie protein source and tastes great when mixed with a small amount
of fruit and blended as a smoothie. Here is a list of lean protein foods to include
in your weight loss plan:
*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 (albacore canned in water)
*Non-fat cottage cheese
*Beans
(black beans, kidney, chick peas or lentils) 1-10
| 11-20 | 21-30
| 31-40 | 41-50
| 51-60 | 61-70
| 71-80 | 81-90
| 91-100
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