Saturday, November 09, 2013
Tips for Losing Weight
Eat less and move more.
Change your lifestyle.
Set realistic goals.
Focus on fat loss, not weight loss.
Take control of your bad habits.
Keep a food journal.
Lose weight for YOU.
Surround yourself with people who support your goals.
Make fitness a priority.
Set your excuse limit to zero.
Avoid processed food.
Donít eat too few calories.
Donít eat too many calories.
Start. Those first steps are the hardest.
Get rid of your scale.
Buy body fat calipers to measure your body fat percentage.
Donít compare yourself to others.
Use food for nutrition Ė not self-medication.
Tell everyone you know that youíre changing your life.
Take before and after pictures.
Realize weight loss is an emotional challenge, and not so much a physical one.
Enjoy your journey.
Be a better you. Focus on setting and breaking your own records.
Donít beat yourself up for making a mistake.
If you make a mistake, get right back on track.
Donít wait until tomorrow or Monday to change your life. Start now.
Make small changes until they become habits, and then make another small change.
Find someone to hold you accountable.
Lose weight because you love your body, and not because you hate it.
Weight loss happens the moment you donít give up.
Reward yourself for a job well done with something other than food.
Sleep at least 7-9 hours a day.
Pay attention to how your clothes are fitting.
Drink water. Save your calories for nutrient dense foods.
Include strength training in your weight loss program.
Allow yourself the occasional cheat meal.
Look at these healthy recipes and realize healthy food tastes amazing.
Find exercise that you enjoy doing. If you donít like it, you wonít stick with it.
Limit flour and sugar, or get rid of them all-together.
Pick the right time to exercise Ė at a time you will always do it.
Donít buy what you donít plan on eating. If you buy it, youíll eat it.
Shop the perimeter of the grocery store.
Keep the intensity of your exercise high. Work hard.
Donít grocery shop on an empty stomach.
Pay attention to portion sizes.
Count calories Ė at least at the beginning.
Walk or ride your bike wherever possible.
Eat more veggies.
Play a sport.
Plan out your meals in advance.
Donít eat from the bag or container. Measure out your food before you eat it.
Make new friends with other active people.
Take the stairs.
Be happy about all that youíve accomplished instead of getting down about whatís left to do.
Eliminate stress from your life.
Get a BodyMedia FIT Armband so you can accurately determine how many calories to eat.
Eat your essential fatty acids (EFAs).
Use spices on your food instead of sauces.
Eat slowly. Chew your food.
Try to get on a consistent sleeping schedule. Wake up and go to bed at similar times each day.
Plan out an exercise routine. Donít just wing it.
Reduce your alcohol intake. However, the occasional drink is not going to hurt you.
Eat low-glycemic foods that provide a slow and steady release of glucose.
Understand the difference between hunger and cravings.
Eat the majority of your meals at home. Youíll have complete control of all that you eat.
Donít be afraid to ask questions or make requests when eating at a restaurant.
Say goodbye to fast food.
Donít eat your kidsí leftovers.
Get rid of diet products such as diet sodas.
Hire a good personal trainer until you have the hang of things.
Read the food labels of everything you buy.
If you donít know the ingredient, donít buy the product.
Avoid trans fats and partially hydrogenated oils.
Play fitness based video games.
Donít let your significant other dissuade you from trying to get healthy.
Say goodbye to high-fructose corn syrup.
Forget about taking fat loss supplements.
Ignore your body mass index (BMI), and instead use body fat percentage as a better guide.
Try losing 1-2 pounds per week for healthy and maintainable fat loss.
Eat a variety of foods.
Calorie quality is just as important as quantity.
Add lemon, lime, orange or cucumber to your water for added flavor.
Avoid artificial sweeteners.
Read other peoplesí body transformation stories.
Get rid of all the bad food in your house. Donít temp fate. If itís there, youíll eat it.
Donít confuse thirst and hunger. Drink a glass of water when you feel cravings.
Discover your emotional relationship with food.
Focus on other progress measurements besides weight Ė blood pressure, cholesterol, confidence, etc.
Ask for to-go boxes when you go out to eat. Restaurant portion sizes tend to be large.
Base your meals around protein. Have protein at every meal.
Be patient. It took a long time to put the weight on, and it will take some time to take it off.
Allow yourself enough rest time between workouts for recovery.
Work out first thing in the morning if you have a tendency to talk yourself out of it by the end of the day.
Have a competition with a friend.