19.Sep.2012 Quick Weight Loss Tips


In addition to knowing quick weight loss tips, it’s no secret that eating fewer calories and getting exercise is the key to long term weight loss. I’ve outlined many simple things you can do every day, in addition to eating right and exercise, to get that number on the scale to your liking.


Quick Weight Loss Tips

1. Make water your primary drink.

At breakfast if you want a glass of juice, go ahead and have it. But, for the rest of the day, stick to tea and water instead of juice and sodas. On average people consume an extra 250 calories a day in what they drink. That add’s up to 91, 000 calories a year! This translates to a whopping 26 pounds a year! So next time you reach for that Dr. Pepper, think about that! And diet sodas aren’t any better. Ever heard of aspartame poisoning? Aspartame causes many diseases in the body, I recommend you stop drinking diet sodas all together. I don’t touch the stuff.

2. Jot it down.

Studies have found that people who keep food journal end up eating 15 percent fewer calories than those don’t.

3. Invest in a pedometer, wear it everyday, and try to take 1000 more steps a day.

Walking more is one of the easiest things you can do. Instead of telling your kids to go fetch something you need, go fetch it yourself.

4. Take the amount of calories you guestimate you’re eating, then add 10 percent.

Chances are you are eating more calories than you take a guess at. Keep that in mind if your weight loss isn’t happening as quickly as you would like. Might be time to cut back.

5. Eat five or six small meals or snacks a day instead of three large meals.

Metabolism, metabolism, metabolism. Blood sugar, blood sugar, blood sugar. Keep these two very important things in mind as you eat though out the day. 5-6 portion controlled meals keeps your metabolism burning at it’s peak, prevents your blood sugar from falling too low (which causes cravings), and keeps you satisfied all day.

6. Exercise for 45 minutes a day.

In 45 minutes, the typical adult can burn 300 calories or more. That’s over a pound a week of weight loss when you exercise 5 times a week. 45 minutes is quick and is over before you know it.

7. Partner up with a weight loss or exercise buddy.

We humans are social animals and find it easier to stick to a goal if we have someone supporting us, and when we have someone to support. Get a buddy and get motivated.

8. Bring the color blue into your life more often. It’s a strange phenomenon that the color blue is supposed to be an appetite suppressant.

Go buy medium sized blue plates. Just as strange is that studies have found that orange, yellow and red encourage eating, so avoid eating off plates this color.

9. Get those “fat person” clothes out of your closet.

As you lose weight, get rid of the clothes you no longer fit in. Give them away to charity. This way, if you lose motivation and are tempted to let yourself go back to the way you were, you will face more than health implications, you’ll have to spend money (again) buying clothes that fit. You don’t want to have to buy skinny clothes, then have to buy fat clothes all over again. No turning back.

10. Eat off smaller dinner plates.

Studies show that the less you put on your plate, the less you will eat. A medium sized plate is more than enough room for the portions you should be eating.

11. Keep bowls of food off the table.

Instead of putting all the options on the table in bowls and on plates, make plates in the kitchen, then bring your plate to the table. When you’re done, it won’t be so convenient to reach for another helping.

12. Look at yourself in the mirror while eating.

I know this sounds crazy; like you’re some lonesome fool looking for companionship and dining with your reflection, but it works for this reason: A study found that doing this encourages you to eat less. Looking in the mirror, you’re reminded of your goals and standards and reminds you that you are working to lose weight.

13. Eat plenty of veggies.

Foods that contain a lot of water, such as tomatoes, cucumbers, celery, and zucchini, can reduce your overall calorie intake. Eating these extremely low calories foods that carry a lot of water density before a meal is a great way to get full quicker and consume fewer calories.

14. Avoid white starches.

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 breadsand 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.

15. Skip the “cinos”.

Frappes, cappuccinos, many coffee drinks found at Starbuck or your favorite cafe are laden with calories and sugar. Cut back by ordering a regular coffee, then use splenda and half and half if you wish. You’ll save yourself 200 calories at least.

16. Eat oatmeal five days a week.

Oatmeal is filling, low-calorie, and lowers bad cholesterol.

17. Eat fruit instead of candy.

If you have a sweet tooth and need something sweet and tangy, eat some grapes, strawberries, pineapple, or kiwi. You’ll get the same effect without the refined sugar.

As I think of more quick weight loss tips that work for me, I’ll be sure to share them with you so check back often for updates!

 

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