54 tips to help you lose weight – and stay productive! These daily tips are a goldmine of sensible and sustainable dietary approaches. Try adding these tips to your daily routine, and you’ll definitely get better on your way to becoming leaner and healthier.
We’re not fat ‘sooner’ – so expect it to take a while to lose weight back, but don’t give up! Persistence, determination and courage – These should be your passwords. These tips work – if you stick with your plan!
Get rid of a tablespoon of fat a day and you’ll lose 10 pounds in a year. Avoid fad diets – if you can’t eat this way for the rest of your life, don’t waste your time and your health. Limit alcohol intake – each serving contains 100-150 calories. Eat fruit at least twice a day.
Keep a food diary of your food choices, recording how hungry you feel each time you eat. Pay attention to how hungry you are when snacking. Do aerobic exercise for at least 30 minutes three times a week.
Record this in your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is good! Just do what you can to get started. If you have any other health problems, consult your doctor before doing any strenuous exercise. Gradually increase the duration and frequency of your workouts.
Don’t weigh yourself more than twice a week. And do it in the morning after going to the toilet – this is the most accurate reading. Reward yourself with a non-food reward for every 5 pounds lost.
Slow down your eating rate – extend meals by at least 20 minutes. Try eating with your other hand or taking a sip of water between bites. Use a smaller disc. Bring your lunch to work at least three times a week.
Start working out twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you cut calories. Cut back on carbs and stick to lean white meat and fish, and you’ll notice big improvements here. Stop eating while watching TV.
Have someone else take out the leftovers. Buy a delicious, low-fat, low-calorie cookbook or subscribe to a magazine. Try two new low-calorie recipes every month. IMPORTANT – Breakfast daily.
This suppresses appetite for most of the day and fuels the brain while working or taking care of the kids! You’ll feel better and have more energy throughout the day if you eat low-fat cereal in the morning.
Do not read while eating. Eat sweets once a week. Keep healthy snacks at home and at work. Limit your cheese intake to reduce fat and saturated fat – use cheese and meat for lunch with less than 5 grams of fat per ounce. Add calorie counting or fat gram counting to your food diary for a few weeks if your weight loss slows down.
Maybe you are missing something. Replace salt with herbs and spices. Buy food when you’re not hungry and use shopping lists. Substitute ground beef for ground turkey or soy flakes in dishes like pasta.
Don’t skip protein in your meals; find a thinner replacement. Eat three vegetables every day. Eat while sitting. Ask family and friends to respect your efforts to lose weight and get in shape – watch out for the “rubbers”
Take a walk when you are stressed or angry. Eat two dairy products a day – watch your calcium intake. Choose low-fat or fat-free dairy products to reduce fat calories. Place the sauce and gravy on the side and dab them with a fork. Increase your fiber intake: choose wholegrain breads, cereals and pastas, legumes, raw fruits and vegetables. Add slow foods to your meals: crunchy veggies, a large glass of water, soup or hot beverage, or fresh fruit to help fill you up.
Cook with chicken broth, nonstick spray, wine or water. Drink 8 8-ounce glasses of water per day. Cut down on meat and starchy foods, and eat more vegetables. Ask how the food is prepared when ordering at a restaurant. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Pay attention to portion sizes – these foods still contain calories!
Choose clear broth or tomato-based soup over white soup. Do not leave junk food in your home and workplace. Bring walking shoes or jump ropes when you travel to keep track of your workouts.
If you get lost, try to plan your food intake for the next three days by writing it down. Buy a frozen diet dinner with 10 grams of fat or less and 800 milligrams of sodium or less. Avoid powdered or breaded. Use two egg whites for cooking instead of one egg. Stretch while filming a TV commercial – arm arms, leg lifts, head tilt, etc.
Remove the butter on your cupcakes or popcorn. Learn to say “no” gracefully when a friend or loved one offers to help you. Choose a pizza topped with vegetables instead of high-fat meats like sausage and pepperoni. Ask for less cheese. Have you ever tried tomato cake? Choose cooking techniques to minimize fat, such as grilling, broiling, grilling, roasting, or steaming.
Add more low-fat soy products to your diet for soy protein and health benefits. Forgive yourself when you slip and fall and the next food choice is a healthy one.