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Free Weight Loss Tips - Start Burning Fat &
Losing Weight Today
Weight Loss Tip #71 - Go outside for exercise
Go
outside and get some exercise in your daily routine. You don't necessarily need
to go into the gym for cardio work. It's much better to head outside and enjoy
the day by walking around the neighborhood, playing a game of tennis, hiking some
trails, mountain biking, running at the local track or walking a round of golf.
By involving outside exercise routines like enjoyable sports activities, you will
be able to burn calories and have fun while doing it. The real key is finding
an activity you really enjoy and consistently doing it on a regular basis. Weight
Loss Tip #72 - Watch out for fat-free foods
Fat-free foods can be very
deceiving. Many of the fat free foods on the market make up for the fat levels
by loading their foods with tons of sugar. Make sure you read the food labels
and check the calories, sugar content and list of ingredients. You will likely
find a very large amount of sugar which will wreak havoc on your insulin levels
making it harder for you to lose body fat. The overall calories in these foods
are usually also very high.
Weight Loss Tip #73 - Get fidgety with
it
Try fidgeting to lose weight. Scientists at the Mayo Clinic published
a study in which they outfitted 10 skinny men and women and 10 overweight ones
with sensor-equipped underwear that measured, with minute precision, how much
they moved around during the day. The results showed the overweight people tended
to sit still all day, while the skinny ones would pace and fidget, spending two
hours more on their feet each day. The difference translates into about 350 calories
a day, enough to produce a weight loss of 30 to 40 pounds in one year without
trips to the gym. If you're sitting at a desk all day, then try tapping your feet
and moving your legs. Not only will this burn calories but you will increase the
blood circulation in your lower body.
Weight Loss Tip #74 - Have a late
night protein snack
Your insulin levels are very sensitive at night and
it will be much easier to store extra fat if you consume sugars later in the day.
Stick with a lean protein and non-starchy carb. A great meal would be a grilled
chicken breast salad with romaine lettuce, sliced cucumbers and a little balsamic
vinaigrette dressing. You could also opt for a nice chicken breast/veggie stir
fry. Throw some broccoli, mushrooms and chicken into a stir fry pan with a touch
of soy sauce. This makes a great meal for later in the day! Weight Loss
Tip #75 - Plan your meals ahead
Planning your meals ahead is a great weight
loss tip to keep you on track with your daily nutritional plan. By planning meals,
you will have a set schedule to adhere to and know exactly what to eat at specific
times of the day. You can even take it to another level and pre-cook your meals.
Many body builders will pre-cook their entire week of meals and store them in
Tupperware bowls. Along with these pre-cooked meals, you can store quick protein
snacks like protein bars for tasty treats during the day. Weight Loss
Tip #76 - Do not judge your body to others
One of the biggest issues with
people trying to lose weight is that they try to look like their favorite movie
stars. Women may want to have the body of Jennifer Aniston or guys may want the
body of Arnold Schwarzenegger. Genetics play a large part in your overall physique,
so don't get depressed if you can't get your stomach to just like Jennifer Garner.
Each person is unique, so try to focus on making positive changes to your own
physique and be glad when you reach a goal. Weight Loss Tip #77 - Watch
out for low-carb diets
Many people really like low-carb diets but there
are a few major issues with going low-carb. A major concern is the effect it has
on your most metabolic active tissue in your body, muscle tissue. Without carbohydrates
to fuel your body through intense strength training sessions, your body will simply
not have the energy to perform optimally. This means you will not build the maximum
amount of muscle tissue as possible which has a major impact on burning additional
calories every day. Another issue is post-workout when your muscles are screaming
to be replenished with glycogen. Without providing glycogen to your muscles, you
will enter a state of catabolism which means you will be breaking muscle tissue
down! This is the last thing you want when trying to lose weight. Another big
issue with low-carb diets is the limitation of the food. How many times have you
heard people talk about starting a low carb diet for a few weeks and becoming
tired eating the same thing day after day? They eventually go off the low-carb
diet and go right back to their old eating habits and gain all the weight back.
Remember to think of your plan as a lifestyle change instead of a temporary diet.
You want to create healthy habits and forget about temporary fixes. Follow a solid
nutritional plan which includes a large variety of low calorie, nutrient dense
foods and you will have the tools you need to keep the weight off forever! Weight
Loss Tip #78 - Thermogenic effect of food
When you eat food, your body
does more than just add calories, it also burns them. The act of digestion takes
energy and therefore burn calories, which is also known as the "thermogenic
effect of food." This effect accounts for five to 10 percent of your metabolic
rate, so you want to make sure to eat the right foods that stimulate the most
thermogenic effect. Protein has the most thermogenic effect of all nutrients.
A whopping 30 percent of the calories from protein are used during digestion!
So if you eat 100 calories of protein, 30 calories will be burned through digestion
leaving you with a net 70 calories. The fiber and complex carbs in vegetables
will also force your body to do some extra work. Weight Loss Tip #79
- Cycle your calories
A great trick for continued weight loss is to cycle
your calories. When you cycle calories, you're simply increasing and decreasing
your caloric levels day to day. Calorie cycling should be in direct relation to
your strength training and cardio routines. On your strength training days, you
might try increasing your caloric levels by 500 calories over your BMR (basal
metabolic rate). You can also increase your level of starchy carbohydrates a little
to help fuel your muscles for the intensive training session and also for recovery.
On your cardio days, tighten up your calories and decrease it back to the normal
500 deficit per day and really focus on limiting your starchy carbs after 6pm.
This will allow maximum body fat loss. Weight Loss Tip #80 - Escape
emotional eating
Emotional eating is a serious issue when it comes to
following a weight loss plan. You need to honestly ask yourself if you use food
to deal with feelings of anger, frustration, fear, stress, loneliness, conflict,
depression or disappointment. Many people find comfort with their favorite foods
and consume large amounts in response to feeling instead of hunger. Experts estimate
that 75% of overeating is caused by feelings. This means that most of us are guilty
of using food to cope with emotions. The best way to deal with emotional eating
issues is to keep a food journal. Write down everything you eat and how you feel
during each meal. By documenting your food, thoughts and emotions, you will gather
extremely helpful information to assist you in resolving these issues. You may
also need to consult with a doctor for a physical exam to assess whether there
is a hormonal or physiological basis for your compulsive and emotional eating
patterns. 1-10 |
11-20 | 21-30
| 31-40 | 41-50
| 51-60 | 61-70
| 71-80 | 81-90
| 91-100
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