Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.
1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.
2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.
3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.
4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).
5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.
6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.
7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.
8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.
9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.
10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.
Just remember that slow and steady wins the race when it comes to slimming your waistline and flattening your stomach. There's no such thing as losing your stomach fast. You have to work at it daily and remain consistent with your diet and exercise.
Thursday, December 17, 2009
Sunday, December 13, 2009
FAST WEIGHT LOSS IDEAS
Easy Fast Weight Loss Ideas
In today's world, where everybody is getting conscious about looking good, it has become all the more necessary to keep oneself in shape. If you have a good figure, not only it enables you to flaunt your body, but also it helps in boosting your confidence level. For some people, obesity becomes a serious cause of concern, thus affecting their mental fitness.
There are several reasons as why some people are overweight. It is interesting to know that your metabolism rate has a major impact on your weight loss program. People with low metabolism have a hard time in losing weight because of their slow metabolism fat gets stored in their bodies. There are some people who suffer from the problem of hormonal imbalance, but one of the major causes of obesity in people is their unhealthy eating habits and inadequate exercising.
Given here are some easy and fast weight loss ideas:
* Make water your favorite drink. A person must have a minimum of 8 glasses of water in a day. Avoid taking soft drinks or carbonated beverages; moreover replace them with water. Water helps in reducing weight in the most effective manner.
* Don't stuff yourself with food in a single sitting; instead have 5 to 6 small meals or snacks in a day. Eating several small meals helps the body to release less insulin, which keeps blood sugar steady and helps to control hunger.
* Make a habit of walking. Instead of driving car to the nearby market, prefer walking down. Walking is more important for people in sedentary jobs. Walk for at least 45 minutes every day; it helps in burning extra calories.
* Keep small plates for serving food because a study shows that the less food put in front of us, the less food we'll eat. So downsize your food plates and coffee mugs, and say goodbye to those extra calories.
* Eat more vegetables during meals as water-rich foods like zucchini, tomatoes, and cucumbers reduce your overall calorie consumption. Some other water-rich foods include soups and salads; they are good source of nutrition.
* Use vegetables to make hefty meals. Like pasta salad loaded with vegetables like broccoli, carrots, and tomatoes can be eaten twice. Same applies for stir-fries; add vegetables to make a fluffier omelet.
* Avoid taking white foods as they contain large amounts of carbohydrates, which may further lead to weight gain. Replace white sugar, white rice, and white flour with whole grain breads and brown rice.
* Switch to ordinary coffee because coffee drinks at shops has extra calories, owing to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee, having skim milk brewed with good beans, tastes great and moreover has fewer calories.
* Use skimmed milk as it is high in calcium and low in calories. For coffee, use nonfat powdered milk.
* Prefer eating cereal for breakfast five days a week. Following this, you will consume more fiber and calcium, and less fat than those who eat other breakfast foods.
* Prefer having meals at home. We're more likely to eat more - in fact, more high-fat, and high-calorie foods- when we eat out than eating at home.
* Try to eat slowly and put your fork or spoon down after every bite. Drink water often and talk about your day with your partner. If you eat slowly, you would feel contended with your meal.
* Eat only when your stomach wants food. Usually out of boredom, nervousness, habit, or frustration; many of us unnecessarily have food. If you want to have something specific, it's probably a craving, not hunger.
* Prefer flavorings like hot sauce, salsa, and Cajun seasonings rather than butter and creamy or sugary sauces. These flavorings not only provide flavor with no fat and few calories, but the spicy ones also turn up digestive fires, causing your body to burn more calories.
* Eat fruit rather than drinking fruit juice. Eating whole foods will keep you satisfied for longer period of time than juice. Moreover, fruit juices are very high in calories.
* Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, while a cup of cooked veggies has just 50 calories. This will help to avoid a grain calorie overload, and high-fiber veggies will help satisfying your hunger.
* After every two hours, get up and walk around the office or your home for five minutes. A brisk five-minute walk after every two hours will you're your body active.
* Once a week, make a habit of washing something thoroughly - could be floor, windows, shower cabin, bathroom tiles, car, etc. It helps in burning out about four calories for every minute spent in cleaning.
* Take a walk before dinner and it'll not only burn calories, but also cut down your appetite.
* Prefer not eating with a large group as we tend to eat more when we eat with other people, probably because we spend more time at the table. When eating in groups take a note of time and leave the plate, as and when you have had enough.
* Skip watching TV for an hour and go for a walk instead. Or else, you have now time to finish your domestic chores.
* Take most of the calories before noon because studies tell that the more you eat in the morning, the less you'll eat in the evening. Moreover, you will get more chances to burn off those early-day calories than late-night calories.
* Order alcohol by the glass, not the bottle. This way, you'll be more aware of how much alcohol you're intaking. Alcohol is high in calories, however moderate drinking can be good for your health.
* Stock your refrigerator with low-fat yogurt. Cut down 500 calories a day from your diet and eat yogurt three times a day for 12 weeks. It will help you lose more weight and body fat.
Causes Of Rapid Weight Gain
One of the foremost reasons of being overweight is overeating and less exercising. In another words, people gain weight when they eat more than they can burn off.
In today's world, where everybody is getting conscious about looking good, it has become all the more necessary to keep oneself in shape. If you have a good figure, not only it enables you to flaunt your body, but also it helps in boosting your confidence level. For some people, obesity becomes a serious cause of concern, thus affecting their mental fitness.
There are several reasons as why some people are overweight. It is interesting to know that your metabolism rate has a major impact on your weight loss program. People with low metabolism have a hard time in losing weight because of their slow metabolism fat gets stored in their bodies. There are some people who suffer from the problem of hormonal imbalance, but one of the major causes of obesity in people is their unhealthy eating habits and inadequate exercising.
Given here are some easy and fast weight loss ideas:
* Make water your favorite drink. A person must have a minimum of 8 glasses of water in a day. Avoid taking soft drinks or carbonated beverages; moreover replace them with water. Water helps in reducing weight in the most effective manner.
* Don't stuff yourself with food in a single sitting; instead have 5 to 6 small meals or snacks in a day. Eating several small meals helps the body to release less insulin, which keeps blood sugar steady and helps to control hunger.
* Make a habit of walking. Instead of driving car to the nearby market, prefer walking down. Walking is more important for people in sedentary jobs. Walk for at least 45 minutes every day; it helps in burning extra calories.
* Keep small plates for serving food because a study shows that the less food put in front of us, the less food we'll eat. So downsize your food plates and coffee mugs, and say goodbye to those extra calories.
* Eat more vegetables during meals as water-rich foods like zucchini, tomatoes, and cucumbers reduce your overall calorie consumption. Some other water-rich foods include soups and salads; they are good source of nutrition.
* Use vegetables to make hefty meals. Like pasta salad loaded with vegetables like broccoli, carrots, and tomatoes can be eaten twice. Same applies for stir-fries; add vegetables to make a fluffier omelet.
* Avoid taking white foods as they contain large amounts of carbohydrates, which may further lead to weight gain. Replace white sugar, white rice, and white flour with whole grain breads and brown rice.
* Switch to ordinary coffee because coffee drinks at shops has extra calories, owing to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee, having skim milk brewed with good beans, tastes great and moreover has fewer calories.
* Use skimmed milk as it is high in calcium and low in calories. For coffee, use nonfat powdered milk.
* Prefer eating cereal for breakfast five days a week. Following this, you will consume more fiber and calcium, and less fat than those who eat other breakfast foods.
* Prefer having meals at home. We're more likely to eat more - in fact, more high-fat, and high-calorie foods- when we eat out than eating at home.
* Try to eat slowly and put your fork or spoon down after every bite. Drink water often and talk about your day with your partner. If you eat slowly, you would feel contended with your meal.
* Eat only when your stomach wants food. Usually out of boredom, nervousness, habit, or frustration; many of us unnecessarily have food. If you want to have something specific, it's probably a craving, not hunger.
* Prefer flavorings like hot sauce, salsa, and Cajun seasonings rather than butter and creamy or sugary sauces. These flavorings not only provide flavor with no fat and few calories, but the spicy ones also turn up digestive fires, causing your body to burn more calories.
* Eat fruit rather than drinking fruit juice. Eating whole foods will keep you satisfied for longer period of time than juice. Moreover, fruit juices are very high in calories.
* Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, while a cup of cooked veggies has just 50 calories. This will help to avoid a grain calorie overload, and high-fiber veggies will help satisfying your hunger.
* After every two hours, get up and walk around the office or your home for five minutes. A brisk five-minute walk after every two hours will you're your body active.
* Once a week, make a habit of washing something thoroughly - could be floor, windows, shower cabin, bathroom tiles, car, etc. It helps in burning out about four calories for every minute spent in cleaning.
* Take a walk before dinner and it'll not only burn calories, but also cut down your appetite.
* Prefer not eating with a large group as we tend to eat more when we eat with other people, probably because we spend more time at the table. When eating in groups take a note of time and leave the plate, as and when you have had enough.
* Skip watching TV for an hour and go for a walk instead. Or else, you have now time to finish your domestic chores.
* Take most of the calories before noon because studies tell that the more you eat in the morning, the less you'll eat in the evening. Moreover, you will get more chances to burn off those early-day calories than late-night calories.
* Order alcohol by the glass, not the bottle. This way, you'll be more aware of how much alcohol you're intaking. Alcohol is high in calories, however moderate drinking can be good for your health.
* Stock your refrigerator with low-fat yogurt. Cut down 500 calories a day from your diet and eat yogurt three times a day for 12 weeks. It will help you lose more weight and body fat.
Causes Of Rapid Weight Gain
One of the foremost reasons of being overweight is overeating and less exercising. In another words, people gain weight when they eat more than they can burn off.
7 WEIGHT GAIN TIPS
Weight gain is something that isn’t easy to do. Hopefully these weight gain tips will help you to achieve your goals. One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely vital part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.
1 – Get Counting
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
2 – Get Eating!
Eating is the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.
3 – Get Lifting!
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.
When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to get stronger to get bigger. Look around at your local gym – the strongest guys are also the biggest!
4 – Get Weighing!
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
5 – Cut out the Bad Fat!
Don’t eat any bad fats. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
6 – Get Drinking! ( water only)
Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.
7 – Go to Sleep!
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
How Much Will I Gain?
Of course as the saying goes “everyone’s body responds in different ways, so it varies”. That said, if you do eat well, lift hard (and carefully) and use the best muscle building supplements, you can expect to gain about 10-15lbs within 6-8 weeks.
Supplements?
To gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That’s what they are, supplementation to an already good diet and training program. Think of supplements as the finishing touch.
1 – Get Counting
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
2 – Get Eating!
Eating is the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.
3 – Get Lifting!
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.
When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to get stronger to get bigger. Look around at your local gym – the strongest guys are also the biggest!
4 – Get Weighing!
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
5 – Cut out the Bad Fat!
Don’t eat any bad fats. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
6 – Get Drinking! ( water only)
Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.
7 – Go to Sleep!
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
How Much Will I Gain?
Of course as the saying goes “everyone’s body responds in different ways, so it varies”. That said, if you do eat well, lift hard (and carefully) and use the best muscle building supplements, you can expect to gain about 10-15lbs within 6-8 weeks.
Supplements?
To gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That’s what they are, supplementation to an already good diet and training program. Think of supplements as the finishing touch.
Thursday, December 10, 2009
110 EASY WAY OF LOSING WEIGHT
1. Drink water …
You have to drink 8 to 10 glasses of water on daily basis.Avoid drinking juice,drink only water so that your body will be hydrated.You can as well drink a glass of water 10 to 15 minutes before eating.
2. Eat 5 times a day …
The more you eat breakfast,the less you will eat at night.
3. Use weights …
Exercise is vital to weight loss. You can’t expect to sit on the couch all day, sip water and lose weight. Join a good gym that lets you work with weights. It will help you build muscle and your metabolism rate will increase. You’ll soon see the fat come off and in its place muscle will develop.
4.Serve your dish with small plate.........
Always ensure you have your meal in smaller plates,so that you will not eat much.
6.Take note..
Please ensure that you take note of every thing you are eating.you can ask yourself why am i eating this?
7.Diet analysis........
Ensure your food is rich in calories or carbohydrates loss.
8.Sex....
For easy weight loss ensure that you have sex often.Sex help in weight loss.
9. Eat fresh fruit instead of drinking fruit juice
Ensure that you eat more fruits because it is rich in fibre avoid juice because of sugar.
10. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.
11. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.
12. Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.
12. Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask you’re self whether your body really needs it.
13. Watch what you eat. Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know’
14. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.
15. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.
16. Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.
17. Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries tempting but terribly fattening.
18. Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.
19. Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.
20. be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.
21. Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.
22. Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
23. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.
24. Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.
25. Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.
26. Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.
27. If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.
28. Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.
29. 50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.
30. 25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.
31. Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.
32. Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.
33. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.
34. Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others. In this way
35. Watch your fat intake. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.
36. Go easy on salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt. Try to bring down your salt intake to half of what it was last year.
37. Change from table butter to cholesterol free butter. If you have a choice why not go for it, any way it is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.
38. Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.
39. Use a non stick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a non stick pan is the perfect solution to this problem.
40. Boil your vegetables instead of cooking them, or even better, eat them fresh. However if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.
41. Carry parsley with you. Parsley is an excellent thing to munch on in between meals. Not just is it good for you in terms of vitamins, but it is also a perfect way of making your breath fresher.
42. Choose low fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely. It is much better for you heart too. Many people just go for shopping and pick up whatever they can. They do not bother to find out if there are nay substitutes for the thing they are looking for. In the markets of today, you will be astounded at the range of goods that manufactures have to offer. In fact with all the hue and cry that is being made about weight loss, low fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains. So the next time you head for the stores instead of picking up what you have always picked up, see if there are better substitutes. Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.
43. Avoid crash diets. They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet every thing will bounce back with a vengeance. Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life’ Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run. Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.
44. While making telephone calls try walking up and down. I hope you will agree with me that this is an excellent suggestion.
45. Use the stairs instead of the elevator whenever you can. Elevators are one hell of a convenience particularly if you have to go up or down some twenty floors. But elevators also make us very lazy. There may be no sense in trudging up some twenty flights of stairs because by the time you get there you will be totally pooped. But while coming down, if you have the time, you can easily come down the stairs instead of using the elevator. Coming down is not at all exhausting. And talking about the time factor, I don’t think that there is much of a difference. Sometimes waiting for an elevator door to open at your floor after you hit the button can take up all of eternity.
46. Smoking is bad for weight loss. Smoking as such may not contribute to weight loss but smoking leads to other conditions like erratic eating habits and excessive dependence on things like coffee.
47. If you hate running, remember, you do not have to run a marathon to stay fit. 10 minutes of cardio each day is good enough for most.
48. And if you can’t run, try walking. 15 minutes of brisk walking a day is enough to keep most fit.
49. Any distance is walk able if you have the time, so consider walking to places that you would normally drive (such as work or the market if they’re not too far away). It may take you longer, but the health benefits will last you a lifetime.
50. It sounds strange, but some people have reported that they lost more weight when they drank black coffee before a workout. While there’s no hard data to support this, nutritionists speculate that the caffeine in coffee makes the body rely more on fat for fuel during the work out. It’s worth trying!
51. Here’s a corollary to the tip above: Avoid drinking coffee in excess, as it tends to desensitize your body to the fat burning effects of caffeine.
52. Stop using remote controls. Remote controls are the bane of a prospective weight loser. They may be remarkable gadgets by themselves but from the weight loss point of view, they just aren’t very helpful. They really encourage us to take a laid back kind of attitude towards life itself. In fact if remote controls were not there, the television would not have become so popular. It is because of remote controls that people can remain where they are and switch from one channel to the other. And they only have to twitch a finger muscle to achieve this. Now, I have nothing against multi channel television sets but what I strongly advocate is that you get up from where you are and change the channel of the TV each time you want to do so. The same thing holds true for other remote controls as well. As it is we have remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what not. The next thing we know is that we will have remote controlled people as well.
53. Do things like fetching, turning things off and on by you’ Often when we come back tired from work, we tend to get others to do simple chores for us. These things are no big deal. They are things that we can very well do for our selves but we don’t. That is why we often ask our kids to fetch us this or take away that. Training your pet is a wonderful thing indeed. It is quite remarkable how some people get their dogs to fetch them something. But the fact is that while you may be making sure that your dog is getting a lot of exercise, you are neglecting your bit of the story.
54. Here’s a pop quiz. Escalators help us to: 1.Move up and down faster 2. Gain weight 3. Stand stupidly as they move up and down 4 Look down at other people when you are going down 5. Look up to others when we are going up you have to pick the correct answer from the 5 alternatives given. You can see for your self that all the options are in a way correct. So the next time you travel on an escalator, don’t just stand there…climb up or down along with it. (Or better yet, take the stairs.)
55. during commercial breaks walk about. If you want to sit all evening with your eyes glued to the tube, then do so. But at least spare your eyes the agony of a commercial break. When the next commercial flashes on screen, instead of surfing, get up and take a walk. Reach over and try to touch your toes or do any such simple exercise that will at least get the blood flowing in your veins.
56. Wriggle your toes and your fingers whenever you can. This too is a stress buster and it gives you a chance to at least work your hand and leg joints. This will tell you how sore they are and if their condition is so bad, just think of the rest of your body.
57. Turn on music and dance like wild. Let your hair down once in a while. Go back to the days of wild child hood. Close the door of your room, turn on your sound system to the highest volume possible (but a little lower than the level at which your neighbors start to complain) and then do the wackiest dance that you can think of. Jump on your bed and jump off it again. Roll all over the floor. Pretend that you are Michael Jackson or Madonna (you will never see them keeping still) and do ever boogie move that you know.
58. Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch it. This is also an excellent way to beat stress. It makes a person feel good to throw something away forcefully when the person is all worked up. And the thing that you throw is something soft and can’t damage anything, and then what is stopping you’ It is not really the throwing part that we are interested in. It is the fetching part. Each time you get up to fetch it back; you are giving yourself a chance to stretch those muscles and joints.
59. Tuck in your tummy whenever you walk. Get that proper gait. And the best way for that is to tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line like some unruly layer of flesh. Bring it under the belt. Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.
60. Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section. You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.
61. Try yoga. Yoga is one of the best ways of losing weight. Of course I can’t go into a full lecture about yoga over here but I can tell you that I have never seen people with better-toned bodies than those who practice yoga. One of the benefits of yoga is that you learn to control virtually every muscle and joint of your body so that the issue of weight gain will cease to exist.
62. Try massaging your partner. This is a fun way to lose weight. It is something that can give your partner a lot of pleasure and at the same time can give you a lot of exertion there by leading to weight loss. The attitude over here should of course be you scratch my back I will scratch yours. It should not be a one sided effort or else the interest will soon dwindle. In fact it is a good idea if couple takes up weight loss routines together. They can keep watch over each other, help control those urges to eat and motivate each other to stick to the routine. There are a lot of things that couples can do together that can help them to keep physically active.
63. If you can’t think of any thing else to do try punching your pillow. Now here’s another one of those weird ideas but believe me it works. Not too many of us have punching bags at home and if you have really fluffy pillow giving it a good punching routine is just as good as anything else. This is also a nice way of letting off steam so go for it. After all something is better than nothing. But I would suggest that you do not hit it too violently or else the stuffing might come out. Do not bother too much about the force with which you hit the pillow. It is number of hits that are important. Try to get at least fifty punches in one bout. I would like to give you a little tip over here. If there is somebody that you particularly dislike like your boss or your neighbor, or may be your ex boy friend or girl friend, try fixing a picture of the persons head on the top of your pillow and then try punching it. I promise you, it will give you a lot of satisfaction.
64. Instead of waddling up and down the staircase, try taking them two at a time. Now this is something that you have to be careful about because we do not want you to trip. So when you do this make sure that your feet are well and truly planted on each step before you increase the beat and try two at a time.
65. If you have a dog, take it for a run and let the dog lead you on. You will be surprised as to how much exercise a dog can give you. Animals are sensible enough to know that they need a lot of exercise so let your animal lead you on. Take your pet dog out for as walk and before you know what hit you, it will turn out to be a run.
66. Join a dance class. Dancing is a wonderful way to burn off those extra calories. It is true. When you dance you are in fact burning away a lot of calories. Of course we are not referring to the slow ballroom kind of dances in which one person actually leans on the other one for support. We are talking about fast dances. The best way to do it is by joining a dance class because they will really wok you out. But I would suggest that you wait for a couple more pounds to vanish before you think of becoming a ballerina.
67. Whenever you can, lean against a wall with your hands flattened against the wall and in such a way that your face is very close to the wall. Then use you hands to push your body away from the wall. Do these two or three times at a stretch.
68. If there is a pool nearby go for swims as often as you can, swimming is one of the best exercises. Water has a lot of advantages. And if nothing else, a cool dip in a pool is a wonderful stress reliever.
69. Try playing something like table tennis or basket ball. Games are a fun way to lose weight. It is much more exciting to play a game than just work out by yourself. The best thing about games is that they are addictive. Once you start playing you will soon end up with a friends’ circle and then the playing goes on without even you knowing it. It is something that you can look forward to and there is no stress involved in this program. In fact the more you play the less you will consider this to be a part of your weight loss program. As you burn away those calories, you will also be able to expand your social circle.
70. Any work out should start with a 5 to 10 minute warm up and should end with a 5 to ten minute cool down session. Whatever physical exercise you are involved in, you must remember to warm up before the exercise really starts. Do not just plunge into the water and start thrashing about, to put it figuratively. Your body needs to reach a certain level of readiness before it can actually start responding to exercise. And this readiness is achieved by the warming up process.
71. Do not carry your mobile phone around but leave it a place where you can hear it ringing. In this way you make sure that you at least get up and walk towards it. This might sound sill but I really mean it. You need a reason to keep yourself going. Life today has become so easy that we have every thing at our fingertips. All we have to do is push a button here and push a button there. The only things that get any exercise at all are our fingers. Years ago Charles Darwin put forward a theory of use and disuse. According to this theory, a certain part of the body that is put to constant use develops a lot and a certain part of the body that has no use at all becomes smaller and smaller and gradually ceases to exist. Certain examples that he quoted were the long neck of the giraffe, which appeared to become longer and longer when the giraffe stretched higher and higher to reach the leaves at the treetops. He quoted the example of the absence of a tail in human beings to illustrate the example of the theory of disuse. Now if Darwin’s theory were to prove true, as the years go by man is likely to end up with just a huge head, a few fingers and maybe some other parts of the body that are also put to use. That is why I made it a point to say that you have to drive your self to move about. A cell phone may be convenient, but the same thing can turn out to simplify life just a little too bit. There are other arguments against the use of cell phones but that is beside our topic. What I would suggest is that at home or in your office, leave the cell phone lying about so that you can hear it ring, but can’t just reach into your pocket and answer it. See to it that you have to actually stand up and walk a few steps before you can pick it up.
72. While traveling in an elevator instead of just standing there and staring stupidly at the numbers going up or down, try raising your self onto your toes and then back on your feet again. Do this several times. Also try flexing your buttock muscles as well. In fact there are many muscles in our body that we can twitch and flex without inviting the attention of others. Even if others do notice you, it’s no big deal provided you are flexing a muscle in a decent part of the body. (Most of the other parts do not have muscles any way.) Others might brand you as a health freak but it is miles better to be known as a heath freak than as a sack of potatoes.
73. Undress and stare at yourself in front of your mirror. If what you see displeases you, then you have all the more reason to work out. Try tucking in the extra fat in all those wide areas, this will give you an idea of which part you need to be working on. Turn to you side and get a very good view of your side profile. This is an excellent way of checking whether you have a tummy that is starting to bulge or has bulged already. Try pulling in air and then take a look at your tummy; if it has gone in even a little bit, there is hope for you. If you start now, you can control it where it is now and may be if you really set your mind to it; you can lose a couple of inches in a just a few weeks. Weighing your self on your bathroom scales is a good idea but personally I would recommend this mirror viewing. To be very frank, a few pounds gain may shock you but does not really disgust you. But a flabby figure and extra fat certainly will.
74. If you have a banister rail or a balustrade that will support you, sit on it and pump your legs as if you are riding a bicycle, taking care not to fall off of course. This might sound like another crazy idea and I don’t want to argue with you about that. I just want to tell you that by doing such crazy things, you are in fact not missing a single chance to lose those extra pounds. It is a way of keeping your mind alert all the time. Every thing must look like an opportunity to you.
75. Do not slouch in your chair but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure. It is your way of saying yes to a comfortable, weight-gaining pose. Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.
76. Psst. I would like to let you in on a secret. As it is I understand that most of us tend to put on weight particularly in the mid section, right. It is the tummy that seems to have a mind of its own. Well I will tell you a sure shot method to reduce the flab around the waist line. Mind you this doesn’t hold true for post pregnancy tummies. This is what you have to do. Breathe in air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day. In fact breathe like this whenever you can remember to do so. After the first day, you should feel the muscles of your stomach tightening each time you do this. Then you know that you are on the right track. If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch.
77. Serve your dinner restaurant style (food on the plates) rather than family style (food served in bowls and on platters on the table). When your plate is empty, you're finished; there's no reaching for seconds.
78. Hang a mirror opposite your seat at the table. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you're trying to lose weight in the first place.
79. Put out a vegetable platter. A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won't get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn't register a sense of fullness with water (or soda, tea, coffee, or juice).
80. Use vegetables to bulk up meals. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries. And add vegetables to make a fluffier, more satisfying omelet without having to up the number of eggs.
81. Eat one less cookie a day. Or consume one less can of regular soda, or one less glass of orange juice, or three fewer bites of a fast-food hamburger. Doing any of these saves you about 100 calories a day, according to weight-loss researcher James O. Hill, Ph.D., of the University of Colorado. And that alone is enough to prevent you from gaining the 1.8 to 2 pounds most people pack on each year.
82. Avoid white foods. There is some scientific legitimacy to today's lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn't toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.
83. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.
84. Use nonfat powdered milk in coffee. You get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn't dilute the coffee the way skim milk does.
85. Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don't. They also consume more fiber and calcium -- and less fat -- than those who eat other breakfast foods. Of course, that doesn't mean reaching for the Cap'n Crunch. Instead, pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
86. Pare your portions. Whether you eat at home or in a restaurant, immediately remove one-third of the food on your plate. Arguably the worst food trend of the past few decades has been the explosion in portion sizes on America's dinner plates (and breakfast and lunch plates). We eat far, far more today than our bodies need. Studies find that if you serve people more food, they'll eat more food, regardless of their hunger level. The converse is also true: Serve yourself less and you'll eat less.
87. Eat 90 percent of your meals at home. You're more likely to eat more -- and eat more high-fat, high-calorie foods -- when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them!
88. Avoid any prepared food that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can't, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing.
89. Eat slowly and calmly. Put your fork or spoon down between every bite. Sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
90. Eat only when you hear your stomach growling. It's stunning how often we eat out of boredom, nervousness, habit, or frustration -- so often, in fact, that many of us have actually forgotten what physical hunger feels like. Next time, wait until your stomach is growling before you reach for food. If you're hankering for a specific food, it's probably a craving, not hunger. If you'd eat anything you could get your hands on, chances are you're truly hungry.
91. Avoid white foods. There is some scientific legitimacy to today's lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn't toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.
92. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.
93. Use nonfat powdered milk in coffee. You get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn't dilute the coffee the way skim milk does.
94. Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don't. They also consume more fiber and calcium -- and less fat -- than those who eat other breakfast foods. Of course, that doesn't mean reaching for the Cap'n Crunch. Instead, pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
95. Pare your portions. Whether you eat at home or in a restaurant, immediately remove one-third of the food on your plate. Arguably the worst food trend of the past few decades has been the explosion in portion sizes on America's dinner plates (and breakfast and lunch plates). We eat far, far more today than our bodies need. Studies find that if you serve people more food, they'll eat more food, regardless of their hunger level. The converse is also true: Serve yourself less and you'll eat less.
96. Eat 90 percent of your meals at home. You're more likely to eat more -- and eat more high-fat, high-calorie foods -- when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them!
97. Avoid any prepared food that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can't, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing.
98. Eat slowly and calmly. Put your fork or spoon down between every bite. Sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
99. Eat only when you hear your stomach growling. It's stunning how often we eat out of boredom, nervousness, habit, or frustration -- so often, in fact, that many of us have actually forgotten what physical hunger feels like. Next time, wait until your stomach is growling before you reach for food. If you're hankering for a specific food, it's probably a craving, not hunger. If you'd eat anything you could get your hands on, chances are you're truly hungry.
100. Find ways other than eating to express love, tame stress, and relieve boredom. For instance, you might make your family a photo album of special events instead of a rich dessert, sign up for a stress-management course at the local hospital or take up an active hobby, like bowling.
101. State the positive. You've heard of a self-fulfilling prophecy? Well, if you keep focusing on things you can't do, like resisting junk food or getting out the door for a daily walk, chances are you won't do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. "I can lose weight." "I will get out for my walk today." "I know I can resist the pastry cart after dinner." Repeat these phrases like a mantra all day long. Before too long, they will become their own self-fulfilling prophecy.
102. Discover your dietary point of preference. If you work hard to control your weight, you may get pleasure from your appearance, but you may also feel sorry for yourself each time you forgo a favorite food. There is a balance to be struck between the immediate gratification of indulgent foods and the long-term pleasure of maintaining a desirable weight and good health. When you have that balance worked out, you have identified your own personal dietary pleasure "point of preference." This is where you want to stay.
103. Use flavorings such as hot sauce, salsa, and Cajun seasonings instead of relying on butter and creamy or sugary sauces. Besides providing lots of flavor with no fat and few calories, many of these seasonings -- the spicy ones -- turn up your digestive fires, causing your body to temporarily burn more calories.
104. Get up and walk around the office or your home for five minutes at least every two hours. Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.
105. Wash something thoroughly once a week -- a floor, a couple of windows, the shower stall, bathroom tile, or your car. A 150-pound person who dons rubber gloves and exerts some elbow grease will burn about four calories for every minute spent cleaning, says Blake. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt. And your surroundings will sparkle!
106. Make one social outing this week an active one. Pass on the movie tickets and screen the views of a local park instead. Not only will you sit less, but you'll be saving calories because you won't chow down on that bucket of popcorn. Other active date ideas: Plan a tennis match, sign up for a guided nature or city walk (check your local newspaper), go cycling on a bike path, or join a volleyball league or bowling team.
107. Order the smallest portion of everything. If you're ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Studies find we tend to eat what's in front of us, even though we'd feel just as full on less.
108. Switch from regular milk to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you'll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.
109. Take a walk before dinner. You'll do more than burn calories -- you'll cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.
110. Eat a frozen dinner. Not just any frozen dinner, but one designed for weight loss. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. An easy way to keep dinner calories under control is to buy a pre-portioned meal. Just make sure that it contains only one serving. If it contains two, make sure you share.
Tuesday, December 8, 2009
Friday, November 27, 2009
Thursday, November 26, 2009
Easy Ways to Lose Weight - How to Lose Weight Safely and Effectively
When am surfing the net i came across this article about how you can easily lose weight safely and effectively.
Obesity is a major health problem affecting millions of people around the world. Young and old alike are prone to obesity. It is a serious ailment that must be treated at once before it will result to more harmful diseases like diabetes, hypertension, cancer, and even heart attack.
So how can you protect yourself against obesity? The answer lies in losing weight. The best way to prevent obesity is by shedding off excess fats from the body and achieving the right weight.
Here are some simple and easy ways to lose weight:
- Walk
Are you tired of doing rigorous bodily exercises? Are you too busy to even engage in a daily workout session at the gym? Do you want to lose weight easily and in a more enjoyable way? Then you should try walking. Doctors often say that walking is good for the heart. This is very true and walking also does wonders for your body. It helps you lose weight without the straining activities you see others do in the gym or in workout videos. Walk at least 30 minutes per day. Walking will help you get rid of those fats and also keep your heart healthy.
- Drink water
If you are fond of drinking alcoholic drinks like beer and whiskey, it is time you stop. Alcoholic drinks contain lost of sugar and carbohydrates that can make you gain weight instead of losing it. In addition, you should also avoid drinking carbonated drinks like soda and soft drinks since they also have lots of sugar and carbohydrates. Drink eight to ten glasses of water everyday to keep your body hydrated and minimize cravings to drink other beverages.
- Eat healthy
What we feed our body plays a key role in losing weight. A very effective method to lose weight is eating a healthy, and balanced diet. This means eating more fruits and vegetables while cutting on food rich in fats and carbohydrates. It is also time to say goodbye to those junk foods which you love to munch on during snacks and change to healthier sandwiches or fruits. Eat fish or chicken instead of pork and beef. You can also add herbs and spices which are rich in antioxidants in your daily food preparation.
These simple and easy ways to lose weight can surely help you have your desired body built and weight. Avoid obesity by walking daily, drinking water, and having a healthy and balanced diet.
Want to discover more about Easy Ways to Lose Weight and success secrets to help you succeed beyond your wildest dreams?
To learn insider secrets and powerful goal setting strategies, visit http://www.smart-goal-setting-tips.com.
Subscribe to:
Posts (Atom)
