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Free Weight Loss eBook Page 1 - 100 Tips To Lose Weight and Burn Fat
We have included all of the tips in the "ShapeFit's
Amazing Weight Loss Tips" eBook below to help you lose weight and feel
great! Here are 100 weight loss tips to help you burn body fat and start losing
weight today! Weight Loss Tip #1 - Don't cut too many calories
Avoid drastically cutting your calories. Quick and drastic weight loss can cause
issues with your body's metabolism and muscle mass. When you lose a lot of weight
quickly, you really need to strictly monitor where the weight is coming from.
Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately
comes from lean muscle mass and this is exactly what causes serious issues with
your metabolism. Muscle is your body's most potent and active tissue for burning
calories and body fat. It's basically your body's "furnace" and you
always want to keep it burning hot. When someone loses a lot of weight, which
usually comes from crash dieting or some other unhealthy way of dropping the weight,
the body's lean muscle mass is cannibalized and the person loses some of the most
powerful tissue for keeping a lean body. The worst thing is when the person
finally decides to get off their diet and they go back to their unhealthy eating
habits. The calories go back up, but since their BMR (basal metabolic rate) is
lowered and they have lost muscle mass, they end up packing on the body fat very
quickly! Have you ever heard of the term "yo-yo" dieting? This is one
of the main reasons why so many people have issues and hard times with their weight
loss plans. Weight Loss Tip #2 - Increase your water intake
Drinking
water is one of the most important aspects to losing weight. Our bodies are over
70% water and it needs a large amount of this liquid to maintain its daily functions.
Water helps to flush our systems and remove harmful toxins. When you don't drink
enough water, your body actually holds onto the water is has which in turn, leaves
you bloated. In order to release the water, you need to consume enough of it throughout
the day. Water is also a great no-calorie source to fill up your stomach which
helps keep you feeling fuller. Try drinking ice cold water to actually burn more
calories. Your body needs to heat up the ice cold water and it uses energy (calories)
to do so. This is what's called the "thermogenic effect". You can burn
an additional 100 calories a day by drinking one gallon of ice cold water. Over
the course of month, this equates to almost 1 pound of weight and 12 pounds of
weight loss per year! Weight Loss Tip #3 - Don't forget your protein
Make sure to include a lean protein source at every meal. Shoot for 1 gram of
protein per pound of body weight. By eating enough protein, you will keep your
nitrogen levels high which supports muscular repair and growth. Protein has a
thermogenic effect of 30% which makes it the highest thermogenic food compared
to all other nutrients. This means that for every 100 calories of protein you
eat, 30 calories are burned by your body to digest the food leaving you with a
net 70 calories. Here are a few quick and healthy protein packed snacks: *Black
beans and albacore tuna (water packed)
(Mix a can of each and microwave.) *Protein
powder and non-fat cottage cheese
(Mix a scoop of protein with a cup of
cottage cheese.) *Protein bars
(Choose one with at least 20 grams
of protein, a maximum of 5 grams of sugar and 300 calories. Throw a box in the
freezer and they will make a great snack. They're really good for hitting that
sweet tooth late at night.) *GeniSoy Soy Crisps
(The perfect
richly seasoned, low-fat baked alternative to traditional high-fat chips. Each
serving contains a unique blend of soy and rice offering 7 grams of soy protein
and a surprisingly low 2 grams of fat.) Weight Loss Tip #4 - Build lean
muscle mass
Strength training builds lean muscle mass. By adding muscle
you will be adding the most potent fat burning tissue to your body. Muscle tissue
is the most metabolically active tissue in your body, so make sure to build as
much as possible. Studies have estimated that for each pound of muscle you add
to your body, you burn an additional 35 to 50 calories per day. So, an extra 10
pounds of muscle will burn approximately 350 to 500 calories per day, or an extra
pound of fat every 7 to 10 days. This is without making any other changes! In
another study, researchers found that regular weight training boosts basal metabolic
rate by about 15%. Weight Loss Tip #5 - Eat smaller meals more often
By eating small nutritious meals, you will increase your metabolism and keep yourself
full throughout the entire day. It will also amp up your energy and keep your
insulin levels constant. Ideally, you should eat 5 to 6 times per day, with about
3 hours between each meal. Imagine yourself grazing versus hoarding. You want
to graze on small amounts of foods several times instead of hoarding on large
amounts of foods a few times a day. If you wait too long between meals, you will
have the tendency to binge and consume far too many calories since you will be
extremely hungry. Weight Loss Tip #6 - Fill up on fiber
Eating
more fiber is a great tip for weight loss. Fiber will give you a feeling of fullness
with a limited amount of calories. Fiber also helps to reduce constipation, indigestion,
gallstones and cholesterol, and assists in combating heart disease and some cancers.
Eat a variety of fibers (soluble and insoluble). A varied, high fiber, healthy
diet will provide both. Soluble fiber comes from fruits and insoluble fiber comes
from whole grains. Fiber rich foods include oat bran, beans, lentils, fruit, vegetables,
whole wheat bread, brown rice and oatmeal. Weight Loss Tip #7 - Eat thermogenic
foods
Thermogenic foods are the ones your body uses maximum energy (calories)
in order to properly digest. Some of the greatest thermogenic foods are vegetables
like broccoli, cauliflower, mushrooms, squash, celery, zucchini, peppers, lettuce
and green beans. These foods are very low in calories which allow you to include
a large quantity of them in your diet. Weight Loss Tip #8 - Cut out liquid
calories
Soft drinks and high sugar fruit juices will kill your weight
loss plan. They contain huge amounts of sugar and calories and are easily consumed
since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping
415 calories of pure sugar. This amount of sugar causes a massive insulin spike
and causes you to get hungry very soon after drinking it. By simply switching
to diet soda, you can cut a huge amount of excess calories and start losing weight.
Although this is a good start, you ideally want to switch to water for your primary
liquid source. Make sure to always check your fruit juices for high amounts
of processed sugar. Look on the ingredients list for "high fructose corn
syrup" which is another name for sugar and see how high it is on the list.
The first ingredients listed usually contain the largest amounts. The majority
of fruit juices on the market are nothing more than flavored sugar water. A great
alternative is to buy a good juicer and make your own fruit juice. This will provide
the highest level of freshness and nutrients when compared to processed versions.
Juicing using real fruit provides the natural source of fruit sugar called "fructose".
Weight Loss Tip #9 - Be patient and focused
Be patient and don't
get discouraged if you're not losing weight fast enough. Remember, it didn't take
you 3 weeks to gain those extra 20 pounds so it sure as heck will not take only
3 weeks to lose it! Create a smart plan of attack and focus on losing the correct
kind of weight, which is body fat. You should set a weekly goal of 1 pound per
week. This way you will have a much better chance of keeping the weight off for
a lifetime. Weight Loss Tip #10 - Eat for what you're doing
Plan
your food intake for the activity you will be doing. If you will be sitting at
your desk all day, eat appropriately. Eat a smaller meal since you're body will
not need that much fuel. On the other hand if you will be strength training, then
you should eat more calories to fuel your body throughout the intense training
session. 1-10 |
11-20 | 21-30
| 31-40 | 41-50
| 51-60 | 61-70
| 71-80 | 81-90
| 91-100
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